Australian Healthy Food Guide – September 2019

september 2019 HealtHy Food Guide 99

CHICKEN

Coconutchickentenders

withspinach&ricegf.........48

Fiestaburritocupsgf..............67

Moroccanspicedchicken

withkalecouscous................55

SEafood

Grilledsalmonwith

charredcorn&

greenbeansaladgf............59

One-panSpanishsquid

&pearisoni.............................63

Prawns&cashewcakes

withgreensalad&

lemonsourcream..................60

Mexicanfishbowlgf..............70

Tomato&basiltunapasta.......46

vEgEtarIaN

Mixedmushroom

sanchoybau...........................45

One-panspring

vegetablegnocchi.................47

r ECIpE

IN dEx

gf indicates that a recipe is gluten free.

You can make many recipes gluten free if you replace bread, pastry and pasta

with gluten-free varieties, and use gluten-free stocks and sauces.

Recipescontainnomorethan:

• 1700kJper main meal


• 800kJper dessert


• 600kJper side dish


• 200kJper 250mlfluid
  Recipescontainat least:


• 20g proteinper main meal


• 5g proteinper side dish
  or dessert
  Recipes contain no more than:


• 10g fat per main meal


• 4.5g fat per dessert


• 3g fat per side dish


• 3.5g fat per 250ml fluid
  Recipes contain at least:


• 6g fibre per main meal


• 3g fibre per side dish
  or dessert
  Recipes contain no more than:


• 500mg sodium per
  main meal or dessert


• 200mg sodium per side dish
  Recipes contain at least
  250mg calcium per serve
  Recipes contain 4.5mg
  (or more) iron per serve
  Serves of vegies per serve

No-added-salt diet

Less than 1600mg sodium per day (as

per Heart Foundation recommendations

to reduce heart-disease risk).

gluten free^ dairy free

Contains no ingredients that usually

contain gluten or dairy, but always

check the ingredients you are using.

vegetarian

Suitable for lacto-ovo vegetarians.

These recipes often include cheese,

which may contain animal rennet.

Check the label and use a vegetable

substitute if you prefer.

diabetes friendly

Meals contain 60g (or less)

carbohydrate, 4g (or more) fibre,

7g (or less) saturated fat, 600mg

(or less) sodium, at least 2 serves

of vegies and are low–medium GI.

Desserts are low kilojoule, high

fibre and low sodium; they usually

contain fruit and are low–medium GI.

Standard measurements

1 cup = 250ml • 1 tablespoon = 20ml

1 teaspoon = 5ml • Eggs are 55g

Temperatures are for fan-forced ovens.

For baking recipes, use a table spread

that’s at least 60 per cent fat.

proteinhigh^

Get to know our

recipe badges

rEd MEat

Beef stroganoff with

cauliflower rice .......................64

Fri-yay tacos with

zucchini tortillas gf ..............70

Peppered beef salad

with sesame dressing ............50

SIdES & SauCES

Avocado, pea &

pistachio pesto gf................54

Beetroot, walnut &

feta pesto gf .........................54

Semi-dried tomato, basil

& pecorino pesto gf ............54

Spicy Thai pesto gf ..................54

SNaCKS & SWEEt trEatS

Gluten-free vegie

polenta muffins gf ...............75

Lemon poppy seed cheesecake

muffins with lemon glaze .....76

Spinach, bacon & sweet

potato muffins ........................74

Strawberry, almond &

passionfruit muffins gf ........76