Stir-Fried Broccoli Rice
Recipe / Jacqueline Alwill
This broccoli rice is a midweek vegie wonder! It’s
incredibly rich in minerals such as iron and magnesium,
vitamins and fibre from green vegetables including
broccoli, kale, spinach and coriander, which balance
beautifully with the scrumptious flavour of the free-range
eggs, full of protein, choline and vitamins B12 and D. If
kids are at the table and you’re not yet convinced they’ll
go the whole broccoli-rice meal, then simply swap out
half the broccoli for some cooked brown or jasmine rice.
Serves: 42 small heads broccoli
Extra-virgin olive oil
1 tsp sesame oil
6 free-range eggs, beaten
2 tbsp coconut oil
3 cloves garlic, peeled &
finely chopped
2 tsp freshly grated ginger
2 stalks kale, leaves torn,
stems discarded100g baby spinach
½ bunch coriander, leaves
picked, stalks finely
chopped
3 tbsp tamari
5 red shallots, finely
sliced
2 tbsp toasted sesame
seedsPlace broccoli florets in food processor and blitz to
form consistency of rice.
Heat olive oil in large frying pan or wok, drizzle
sesame oil over pan, then add eggs and spread evenly
to form omelette. Cook for 2-3 mins each side, then
remove from pan and slice into pieces.
Wipe pan clean, add coconut oil, garlic and ginger
and cook for 1–2 mins.
Add kale leaves, baby spinach, broccoli and coriander
stalks and cook for 12–14 mins.
Drizzle with tamari, toss shallots and sesame seeds
through and serve.Stir-Fried Broccoli RiceIron-rich (No) Meatballs
with Zucchini PastaIron-rich (No) Meatballs with Zucchini Pasta
Recipe / Jacqueline Alwill
No meat, no worries! Iron, in the form of non -haem iron, can be found in plant-
based foods, too, so don’t fret if you’re trying to reduce your meat intake in favour
of a few more vegetables on your plate. You can absolutely tick all nutrient boxes
in macro- and micronutrients on a vegetarian or plant-based diet — it just takes
a little education and discovering delicious recipes like this one.
Serves: 4(No) Meatballs
200g organic silken tofu
2 cups (40g) baby spinach
1 clove garlic, peeled &
roughly chopped
200g cooked lentils
⅔ cup quinoa
1 tbsp extra-virgin olive oil
1 tbsp chopped fresh parsley
1 tsp dried oregano
1 tsp dried basilZucchini Pasta
2 tsp extra-virgin olive oil
2 cloves garlic, peeled and finely
chopped
600mL passata
4 medium (450–500g) zucchini,
spiralised into noodlesTo make (No) Meatballs, place all
ingredients in food processor and blitz.
Shape into 12 balls and place in fridge
to set for 30 mins.
Preheat oven to 180°C and line large
baking tray with greaseproof paper.
Arrange balls on tray, spray with extra-
virgin olive oil or toss in oil to coat.Place in oven and cook for 25 mins.
To make zucchini pasta, heat frying pan
on medium heat, add extra-virgin olive
oil and garlic and cook for 2 mins. Add
passata and zucchini noodles and cook
for 4-5 mins, to heat and soften.
To serve, divide zucchini pasta between
bowls and top with (No) Meatballs. Photography: Jacqueline Alwill70 | EatWellRECIPES
iron boostingEWL026_066-074 CR Iron-boosting Meals-PR.indd 70EWL026_066-074 CR Iron-boosting Meals-PR.indd 70 5/08/2019 11:25:47 AM5/08/2019 11:25:47 AMStir-FriedBroccoliRice
Recipe/ JacquelineAlwill
Thisbroccoliriceis a midweekvegiewonder!It’s
incrediblyrichinmineralssuchasironandmagnesium,
vitaminsandfibrefromgreenvegetablesincluding
broccoli,kale,spinachandcoriander,whichbalance
beautifullywiththescrumptiousflavourofthefree-range
eggs,fullofprotein,cholineandvitaminsB12andD.If
kidsareatthetableandyou’renotyetconvincedthey’ll
gothewholebroccoli-ricemeal,thensimplyswapout
halfthebroccoliforsomecookedbrownorjasminerice.
Serves: 42 smallheadsbroccoli
Extra-virginoliveoil
1 tspsesameoil
6 free-rangeeggs,beaten
2 tbspcoconutoil
3 clovesgarlic,peeled&
finelychopped
2 tspfreshlygratedginger
2 stalkskale,leavestorn,
stemsdiscarded100gbabyspinach
½bunchcoriander,leaves
picked,stalksfinely
chopped
3 tbsptamari
5 redshallots,finely
sliced
2 tbsptoastedsesame
seedsPlacebroccolifloretsinfoodprocessorandblitzto
formconsistencyofrice.
Heatoliveoilinlargefryingpanorwok,drizzle
sesameoiloverpan,thenaddeggsandspreadevenly
toformomelette.Cookfor2-3minseachside,then
removefrompanandsliceintopieces.
Wipepanclean,addcoconutoil,garlicandginger
andcookfor1–2mins.
Addkaleleaves,babyspinach,broccoliandcoriander
stalksandcookfor12–14mins.
Drizzlewithtamari,tossshallotsandsesameseeds
throughandserve.Stir-Fried Broccoli RiceIron-rich (No) Meatballs
with Zucchini PastaIron-rich (No) Meatballs with Zucchini Pasta
Recipe / Jacqueline Alwill
No meat, no worries! Iron, in the form of non -haem iron, can be found in plant-
based foods, too, so don’t fret if you’re trying to reduce your meat intake in favour
of a few more vegetables on your plate. You can absolutely tick all nutrient boxes
in macro- and micronutrients on a vegetarian or plant-based diet — it just takes
a little education and discoveringdelicious recipes like this one.
Serves: 4(No) Meatballs
200g organic silken tofu
2 cups (40g) baby spinach
1 clove garlic, peeled &
roughly chopped
200g cooked lentils
⅔ cup quinoa
1 tbsp extra-virgin olive oil
1 tbsp chopped fresh parsley
1 tsp dried oregano
1 tsp dried basilZucchini Pasta
2 tsp extra-virgin olive oil
2 cloves garlic, peeled and finely
chopped
600mL passata
4 medium (450–500g) zucchini,
spiralised into noodlesTo make (No) Meatballs, place all
ingredients in food processor and blitz.
Shape into 12 balls and place in fridge
to set for 30 mins.
Preheat oven to 180°C and line large
baking tray with greaseproof paper.
Arrange balls on tray, spray with extra-
virgin olive oil or toss in oil to coat.Place in oven and cook for 25 mins.
To make zucchini pasta, heat frying pan
on medium heat, add extra-virgin olive
oil and garlic and cook for 2 mins. Add
passata and zucchini noodles and cook
for 4-5 mins, to heat and soften.
To serve, divide zucchini pasta between
bowls and top with (No) Meatballs. Photography: Jacqueline Alwill70 | EatWell
RECIPES
iron boosting