Super Food Ideas – September 2019

28 super food ideas SEPTEMBER 2019

ONE-PANPIZZA FRITTATA
SERVES 4
PREP 15 MINUTES(PLUS STANDING)
COOK 20 MINUTES

2 teaspoonsextravirginoliveoil
1 brownonion,finelychopped
1 smallredcapsicum,diced
2 slices(40g)lean smoked ham,
chopped
²⁄³cuptomato,oliveandchilli
stirthrough pasta sauce
8 eggs
½ cupskimmilk
125gtubbuffalomozzarella,sliced
Freshbasilleavesandtoasted sliced
baguette, to serve

1 Heatoilina 26cmflameproof,ovenproof
fryingpanovermedium-highheat.Add
onion.Cook,stirringoccasionally,for
2 minutesoruntilonionhassoftened.
Add capsicum and ham. Cook, stirring,

for3 minutesoruntilcapsicumis tender.

Stirin2 tablespoonspastasauce.

2 Whiskeggsandmilktogetherin

a largebowl.Pourovermixtureinpan.

Liftandtiltpantodistributeeggmixture

evenly.Reduceheattolow.Cookfor

8 to 10 minutesoruntilalmostset

(mixturewillwobbleslightlyincentre).

Topwithmozzarellaanddollop with

remainingpastasauce.

3 Preheatgrillonhigh.Grillfrittatafor

3 minutesoruntiltopis goldenand

mixturehasset.Standfor2 minutes.

Sprinklewithbasilleaves.Serve with

toastedbaguetteslices.

NUTRITION:(perserve)1494kJ;21.1gfat;

7.1gsatfat;22.5gprotein;17.6gcarbs;

3.4g fibre; 455mg chol; 735mg sodium.

ROASTEDMEDITERRANEAN

VEGETABLEAND

BARLEYRISOTTO

SERVES 4

PREP 20 MINUTES(PLUS STANDING)

COOK 40 MINUTES

2 smallzucchini,halvedlengthways,

thicklysliceddiagonally

1 redonion,cutintowedges

1 smallredcapsicum,thicklysliced

1 smallyellowcapsicum, thickly sliced

3 freshthymesprigs

3 freshrosemarysprigs

2 tablespoonsextravirginoliveoil

250gcherrytrusstomatoes, cut into

smallbunches

1 litresalt-reducedvegetablestock

1 eschalot,finelychopped

3 garliccloves,crushed

2 cupspearlbarley,rinsed

½cupdrywhitewine

¼cupfinelygratedparmesan

¹⁄³ cup reduced-fat smooth ricotta

1 Preheatovento200°C/180°Cfan-forced.

Linea largebakingtraywithbakingpaper.

Placezucchini,onionandcapsicumon

preparedtray.Reserveonethymeand

rosemarysprig.Sprinkleremaining

herbsprigsovervegetables.Drizzle

with1 tablespoonoil.Season.Roastfor

25 minutes,addingtomatoeshalfway

through,oruntilgoldenandtender.

2 Meanwhile,bringstockand2 cupswater

totheboilina mediumsaucepanover

medium-highheat.Reduceheat to low,

allowingtosimmergently.

3 Heatremainingoilina large,heavy-based

fryingpanovermediumheat.Addeschalot.

Cook,stirringoccasionally,for2 to3 minutes

oruntilsoft.Removeleavesfromreserved

herbsprigs.Addgarlicandleavestopan.

Cook,stirring,for1 minuteoruntilfragrant.

4 Addbarley.Stirtocombine.Addwine.

Simmerfor2 to3 minutesoruntilreduced

byhalf.Add¹⁄³cuphotstock.Cook,stirring

occasionally,untilstockis absorbed.Repeat

absorptionprocesswithremainingstock

untilbarleyis tender(this should take

about 30 minutes).

5 Removefromheat.Stirinparmesan.

Stand,covered,for5 minutes.Season

withsaltandpepper.Dollopwithricotta

andtopwithroastedvegetables.Serve.

NUTRITION:(perserve)2368kJ;16.5gfat;

4.1gsatfat;17gprotein;73.8gcarbs;

16.3g fibre; 13mg chol; 1267mg sodium. RECIPES

CLAIRE BROOKMAN

PHOTOGRAPHY

NIGEL LOUGH

STYLING

JENN TOLHURST

FOOD PREPARATION

CHARLOTTE BINNS-MCDONALD

PERSERVE

$3.80

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