Australian Healthy Food Guide – September 2019

10 healthyfoodguide.com.au

(SeeButterrecipechickenoverleaf) HGH

starchySwapHFGricevegiesTIP!forto

veggetin^5 oneservesmeal!of

60 healthyfoodguidecomau

hfgRECIPES

HandsCookingServesButter^4 ontCostchickentimemeper 2520 minminserve(p60)$4^50

 2 glutentablespoonstablefreespreadreducedfat

1121 tablespoonteaspoonteaspoonsmediumoniongroundsweetgaramspaprikaicedcinnamonmasala

3 600gcupsfilletchickenskinlessglutencutstockintofreechicken2cmreducedpiecesbreastsat

422 largecupslargelengthwayscauliflowercarrotszucchinicutchoppedhalvedintoflorets

(^3) Mintrcupsvegetablebbonsandbabycorianderusingpeelerspinacha
(^1) saucepanleavesMelttabletooverspreadserveamednumalargeheat
3 Addcookandmnutescookthestirringspicesstithenringoccasionaandaddoccasionallyonionchickenlyandfor
forcauliflower (^2) combinePourafurinhertheAddand (^3) stockmthenutescookcarrotandstirrstirandngto
occasAddorsauceuntilonathehascookedzucchinilyreducedforthrough (^12) rbbons (^15) bymhanutesandffor
lastuntil (^3) andRemovestir 5 minuteswltedhroughpanServeofcookingfromthethespinachthebuttertimeheat
chickenandcorianderscatteredleaveswithmint
SteakHandsServespeppercornon 4 Costwithtimepergreen 20 sauceservemin$7(p61) 90
Cooking 2 diabetesteaspoonstfriendlymeolive 10 minoil
600g^1 tabletablespooncutredintospreadcabbagewedgesreducedfat
(^11) greensmediumtablespoonicedintopeppercornsonionwedgestinned
(^142) xcupcupsin150gbrinereducedmixedleandrainedbeefsaladsaltbeefleavesfilletsteaksstock
11 largeintoLebaneselonglongthincarrotribbonsthincucumberpeeledribbonsintopeeled
(^11) ThymeHeattablespoonthesprigsolivebalsamictooilgarnishandvinegartable
Addandpanspreadoverthecookincabbagemediumturnalargengdeepandhighoccasionallyonfryingheaton
andpangoldenfor^5 occasionallyminutesstockAddandorthecookuntilpeppercornsfortendershak 5 minutesngtheand
orpanhas 2 untilMeanwhilebeenoverthereducedhighpeppercornheatheatbyaAddchahalfsaucegrithel
steakfoilplateseachtosrestandanddecookTransfercoverandkeepforloosely (^3) tomwarmservingnuteswith
(^3) cucumberCombinecarrothesaladandbalsamleavesc
(^4) peppercorncrackedinaAddbowltheblackandcabbagesaucepepperseasontoandplateswith
wigarnishedServehthewithbeefsaladwiththymeServewarmspigs
PaprikaServesHandschimichurrion 4 Costtimetofupervegetables 20 &servemin$5 40
Cookingglutendairyfreefreetmediabetesvegetarian 10 minfriendly
680g300g500g 2 tablespoonsfirmbuttonfrozentofumushroomsshelledsmokedslicedbroadpaprika
42 beansLebanesecups(seemixedNotethawedcucumbers)saladpeeledleaves
Chimichurri½scupicedflatleafparsleyleaves
¹⁄³ 1 ¼½tablespooncupcupcupredoreganocorianderwineextraleavesvinegarleavesvirgin
11 olivegarlicMakecloveoilhechimichurriroughlychoppedPlace
allblackfoodsmoothofpepperprocessortheingredSeasonandhenentswithblendtransferincrackedasmallunttol
atheover 2 PreheatlargepaprhighheatpkaheatacoatinglargeoofTosschargrbowltheitevenlytofullpaninon
andallsidesmushroomsLightlyspraywiholthevetofuoil
unbeamMixmasterHandMixerwithHeatSofttechnologyisthe
vationinbaking.Thehandmixergentlyheatsbeatersduringmixing
gredientslikebutter 12 timesfaster,forsmoother,creamierresults
ng,ortomeltchocolate.Withsevenspeeds,themixercanhandle
eringuesthroughtoheavierbatterssuchasbreadandpizzadoughs.
IN!
A SUNBEAM
HAND MIXER
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❋ Congratulations to Kerry Hale of
NSW — our winner this month — who
has won a Nutribullet Balance smart
blender valued at $279.99.
LETTEROFTHEMONTH
Doas I do
Istruggle getting my 3-year-old
andfussy 18-month-old to eat
vegies. Your article ‘Fussy eater to
foodie’ (Dec, 2018) explains that
kidsoften follow their parents’
lead,so rather than quickly eating
mymeal so I can get ‘hands on’
duringdinner, I now show them
thatIeat and enjoy my vegies.
Brooke Ford, VIC
Healthy chef
Thankyou for the article ‘Seven
foodhacks everyone should
know’(July, 2019). HFG has
shownme that even when you
thinkyou know it all, there’s still
something to learn about good
cooking and to add to the daily
kitchen routine. Who needs
MasterChef ... just bring on
theeven tastier home-cooked
mealsfrom HFG!
drew Soklaridis, NSW
yoursay
Back on track!
I was once a keen subscriber,
but sadly fell off the ‘healthy
food train’ for a while and went
back to old habits. Recently I
was diagnosed with breast
cancer, and was lucky to come
through. Now I am determined
to get back to my healthy self
again. I bought your magazine
last week and read it cover to
cover! I have already tried the
butter chicken recipe ... yum,
I’mbackontrack.Thankyou!
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