Super Food Ideas – September 2019

wokonwednesday

TOFUANDVEGETABLE
OMELETTES
SERVES 4
PREP 20 MINUTES COOK 15 MINUTES

2 tablespoonsvegetableoil
300gfirmtofu,cutinto3cm pieces
2 garliccloves,crushed
2cmpiecefreshginger,peeled,finely grated
4 greenonions,thinlysliced
1 redcapsicum,thinlysliced
300gbroccoli,cutintosmallflorets
200ggreen beans, trimmed, halved
6 eggs
2 tablespoonsoystersauce
1 teaspoonsesameoil
¼ cup fresh coriander leaves, to serve

1 Heata wokovermedium-highheat.Add
2 teaspoonsvegetableoiltowok.Swirl
tocoat.Addtofu.Stir-fryfor2 minutes
oruntilgolden.Transfertoa bowl.Cover.
2 Add2 teaspoonsofremainingvegetable
oiltowok.Swirltocoat.Stir-frygarlic,ginger
andhalftheonionfor1 minuteoruntil
fragrant.Addcapsicum,broccoliandbeans.
Stir-fryfor2 minutesoruntilvegetables
arejusttender.Addtotofuinbowl.Cover.
3 Whiskeggswith¼ cupwaterina bowl.
Season. Add a little of remaining vegetable

oiltowok.Swirltocoat.Add¼ ofegg

mixture.Swirltocoverbaseandcome

slightlyupsidesofwoktoforma thin

omelette.Cookfor1 minuteoruntil

goldenandset.Transfertoa plate.

Cover.Repeattomake4 omelettes.

4 Combineoystersauce,sesameoil

and1 tablespoonwaterinsmallbowl.

Topeachomelettewith¼ ofvegetable

mixture.Foldomelettesover.Serve

drizzledwithsaucemixtureandsprinkled

withremainingonionandcoriander.

NUTRITION:(perserve)1323kJ;21.6gfat;

4.3gsatfat;21.4gprotein;8.3gcarbs;

6gfibre;281mgchol;648mgsodium.

thriftythursday

PUMPKINANDBACONPASTA

WITHGARLIC CRUMBS

SERVES 4

PREP 10 MINUTES COOK15 MINUTES

375gdriedspaghetti

350gbutternutpumpkin,peeled

¹⁄³cupextravirginoliveoil

3 middlebaconrashers, trimmed,

thinlysliced

1½cupscoarsefreshbreadcrumbs

2 garliccloves,crushed

1 teaspoondriedoregano

¹⁄³ cup finely grated parmesan

1 tablespooncapers,drained,rinsed

½ cup chopped fresh flat-leaf parsley leaves

1 Cookpastafollowingpacketdirections.

Drain,reserving¹⁄³cupcookingwater.

Returnpastatopan.Covertokeepwarm.

2 Meanwhile,usinga vegetablepeeler,

peelpumpkinintothinribbons.Heat

1 tablespoonoilina large,non-stickfrying

panovermediumheat.Addbacon.Cook

for5 minutesoruntilgolden.Drainon

papertowel.Addpumpkintopan.Cook

for2 minutesoruntiljusttender.Transfer

toa bowl.Covertokeepwarm.

3 Reduceheattomedium-low.Add

2 tablespoonsofremainingoiltopan.

Addbreadcrumbs.Cook,stirring,for

1 to2 minutes.Addgarlicandoregano.

Cook,stirring,fora further3 to4 minutesor

untilgoldenandcrispy.Season.Setaside.

4 Add¹⁄³cupreservedcookingwater,

¼cupparmesan,capers,parsley,bacon,

pumpkinandremainingoiltopasta.

Season.Tossoverlowheatfor2 minutes

oruntilheatedthrough.Divideamong

servingbowls.Sprinklewithgarliccrumbs

andremainingparmesan.Serve.

NUTRITION:(perserve)2856kJ;25.4gfat;

5.2gsatfat;23.4gprotein;88.2gcarbs;

6.2g fibre; 24mg chol; 804mg sodium.

PUMPKINAND

BACONPASTAWITH

GARLIC CRUMBS

PERSERVE

$2.36

PERSERVE

$1.72