Stuffed field
mushrooms
with spiced
caulif lower rice
»^ SERVES
»^ COOKMINUTES
field mushrooms
g cauliflower roughly chopped
tbsp extra virgin olive oil
onion finely chopped
garlic clove crushed
¼ cup ( g) cashews chopped
¼ cup (g) currants
tsp curry powder
tsp ground turmeric
½ tsp smoked paprika
tsp tamari or light soy sauce
cups ( g) baby spinach
½ cup coriander leaves chopped
½ cup flatleaf parsley leaves chopped
¼ cup mint leaves chopped
tsp grated lemon zest
¼ tsp salt
½ tsp freshly ground black pepper
1 Preheat the oven to 180°C.
2 Finely dice the mushroom stems and
set aside.
3 Put the cauliflower in a food processor
and process in short bursts for a few
seconds until it has a rice-like texture.
4 Heat 1 tablespoon of the oil in a arge
frying pan over medium heat. Sauté the
onion, garlic and mushroom stems until
soft. Add the cauliflower, cashews,
currants and spices. Cook, stirring, for
5 minutes.
5 Pour in the tamari, then toss in the
spinach, herbs and lemon zest. Season
with the salt and pepper.
6 Fill each mushroom with the cauliflower
rice. Drizzle over the remaining oil and
bake for 30 minutes or until softened and
golden. Serve hot or cold.
DELICIOUS AND
NUTRITIOUS FAMILY
DISHES APPROVED
BY NUTRITIONIST DR
JOANNA MCMILLAN
Tuna chilli spaghetti
»^ SERVES
»^ COOKMINUTESg wholemeal spaghetti
tbsp extra virgin olive oil
mushrooms (about g)
finely diced
red onion finely diced
garlic clove crushed
anchovy fillets
g tin tuna drained
bird’s eye chilli
finely chopped (optional)
x g tins no-addedsalt
crushed tomatoes
tbsp flat-leaf parsley leaves
roughly chopped
g baby spinach
½ tsp ground black pepper
g feta cheese or soft goat’s
cheese crumbled1 Bring a arge saucepan of water
to the boil. Cook the pasta
according to the packet
instructions until al dente,
then drain.
2 Meanwhile, heat the oil in a
arge frying pan over medium
heat. Sauté the mushrooms,
onion, garlic and anchovies until
softened. Stir in the tuna and
chilli, if using. Add the tomatoes
and parsley. Gently simmer for
10 minutes or until the sauce has
thickened slightly.
3 Stir in the spinach and season
with the back pepper.
4 Stir the pasta through the
sauce or divide the pasta
among serving bowls and top
with the sauce.
5 Serve sprinkled with the
crumbled feta or goat’s cheese.‘ i past quic t thro
togethe , taste divin an
use lot o pantr e ential’
be nourished