Super Food Ideas – September 2019

thaituesday

THAI-STYLEZUCCHINI
ANDPUMPKIN STIR-FRY
SERVES 4
PREP 15 MINUTES COOK 15 MINUTES

500gjappumpkin,seeded, peeled,
cutinto2cmcubes
1 tablespoonpeanutoil
1 smallredonion,cutintothin wedges
2 zucchini,cutintobatons
2 garliccloves,crushed
1 stalklemongrass,white part only,
finelychopped
2cmpiecefreshginger, peeled,
finelygrated
300gsilkenfirmtofu,cutinto1cm cubes
2 tablespoonskecapmanis
1 tablespoonchillisauce
1 tablespoonlightsoysauce
½ cupfreshThaibasilleaves
4 cups steamed jasmine rice, to serve

1 Placepumpkinina microwave-safebowl.
Add1 tablespooncoldwater.Coverwith
a lidorplasticwrap.MicrowaveonHIGH
(100%)for4 to5 minutes.Drain.
2 Heata wokoverhighheat.Addoil.Swirl
tocoat.Addonion.Stir-fryfor2 minutesor
until just tender. Add pumpkin and zucchini.

Stir-fryfor3 to4 minutesoruntilzucchini

is justtender.Addgarlic,lemongrassand

ginger.Stir-fryfor1 minuteoruntilfragrant.

3 Addtofu,kecapmanis,chillisauceand

soysauce.Stir-fryfor2 minutesuntil

heatedthrough.Addbasil.Seasonwith

pepper.Tosstocombine.Servewithrice.

NUTRITION:(perserve)1352kJ;7gfat;

1.2gsat12.6gprotein;51.8gcarbs;

6.1gfibre;0mgchol;863mgsodium.

wingsonwednesday

CHICKENSCHNITZEL WINGS

SERVES 4

PREP 10 MINUTES COOK 20 MINUTES

1½cupspankobreadcrumbs

½ teaspoongarlicpowder

1 teaspoonsmokedpaprika

¹⁄³cupfinelygratedparmesan

²⁄³cupplain flour

2 eggs

1kgchickenwingnibbles

Oliveoilspray

400gfrozenshoestringfries

½ cupreduced-fatplainGreek-style yoghurt

1 tablespoonlemonjuice

2 tablespoonschoppedfreshdill

4 cupsmixedsaladand 1 lemon, cut into

wedges, to serve

1 Preheatovento230ºC/210ºCfan-forced.

Linea largebakingtraywithbakingpaper.

2 Combinebreadcrumbs,garlicpowder,

paprikaandparmesanina largebowl.

Seasonwithsaltandpepper.Placeflourin

a largebowl.Whiskeggsina separatebowl.

3 Toss1 chickenwinginflour,shakingoff

excess.Dipinegg,thentossinbreadcrumb

mixturetocoat.Repeatwithremaining

chicken.Placeina singlelayeron prepared

tray.Sprayliberallywithoil.

4 Bakefor 20 minutesoruntilgolden

andchickenis cookedthrough.

5 Meanwhile,cookshoestringfries

followingpacketdirections.

6 Combineyoghurt,lemonjuiceandhalf

thedillina bowl.Seasonwithsaltand

pepper.Sprinklechickenwithremaining

dill.Servewithfries,yoghurtmixture,

saladandlemonwedges.

NUTRITION:(perserve)3479kJ;39.4gfat;

11.4gsatfat;42gprotein;73.3gcarbs;

6.1g fibre; 224mg chol; 933mg sodium.

CHICKENSCHNITZEL

WINGS

THAI-STYLEZUCCHINI
ANDPUMPKIN
STIR-FRY

PERSERVE

$4.74

PERSERVE

$3.15

WEEK 3