1 Combine mustard and vinegarin a large dish. Add the beef; turnto coat. Cover and set aside tomarinate for at least 30 minutes.
2. Preheat oven to 180ºC. Line a large baking tray with baking paper. Place the pumpkin on prepared tray and spray with oil. Roast for 30–35 minutes, or until golden and tender. Add cauliflower to the baking tray for last 20 minutes of cooking time, or until light golden.
3. Meanwhile, thread beef and capsicum on skewers; spray withoil. Preheat a barbecue hot plateor chargrill pan to medium. Grill skewers for 5–6 minutes, turning, or until cooked to your liking.
4. Combine vegies, spinach and parmesan in a salad bowl. Drizzle with olive oil and extra balsamic, and toss. Serve salad with skewers

2. Crusted chicken with broccoli & cauliflower gratin

Enjoy 4 serves of veg with this mustardy roast chicken

1. Preheat grill on high. Place the capsicum, skin side up, on a baking tray and grill for 5 minutes, or until the skin is blistered. Transfer to a bowl, cover tightly with plastic wrap and set aside to cool. Then remove the skin carefully and discard. Dice the capsicum.
2. Preheat oven to 160ºC. Spray a 22cm round baking tin with olive oil and line base and sides with baking paper. Steam, boil or microwave the broccoli for2–3 minutes, or until tender. Refresh under cold running water, drain. Coarsely chop.
3. Heat rice according to packet instructions. Whisk eggs, milk and mustard together in a large bowl. Add capsicum, broccoli, rice, pumpkin and parmesan; stir to combine. Transfer to prepared tin, bake for 30–35 minutes, or until golden, puffed and set.
4. Set quiche aside for 10 minute before removing from tin. Serve quiche warm with baby spinach

3. Broccoli, pumpkin & roasted capsicum crustless quiche

Source: Taste

Adding brown rice makes this quiche satisfying & tasty

1. Preheat oven to 180ºC. Line a large baking tray with baking paper. Boil or steam cauliflower for 5 minutes, or until tender. Add broccoli for last 2 minutes of cooking time.
2. Transfer the broccoli and cauliflower to a greased baking dish. Then mix the parmesan, breadcrumbs and 2 teaspoons of the olive oil together in a small bowl. Sprinkle this breadcrumb mixture evenly over the vegetables. Bake for 10–15 minutes, or until golden.
3. Meanwhile, heat remaining oil in a large non-stick frying pan over a high heat. Add chicken and cook for 1–2 minutes each side, or until golden. Transfer to prepared baking tray and spread mustard over top of chicken breasts. Bake for 8 minutes, or until chicken is cooked through. Slice to serve.
4. Meanwhile, microwave, boil or steam the pumpkin for 7–8 minutes, or until tender. Drain and mash. Serve chicken on pumpkin mash with spinach leaves and broccoli gratin.

COOK'S TIP

You can cut large (250g each) chicken breast fillets through the center, horizontally, to give 4 x 125g fillets.