2019-05-01_Healthy_Food_Guide_UK

2

PERSERVING

379kcal 7.6gfibre

12gfat 17gprotein

3.1gsaturates 0.6gsalt

47gcarbs 94mgcalcium

10gsugars 3.3mgiron

prep 20 mincook 30 min

serves 4 vegetarian

glutenfree

500gcauliflower,cutintoflorets

2 mediumredonions,cutinto

thinwedges

250gbrusselssprouts,trimmed

andhalved(optional)

2tspjerkspicemix

Sprayoliveoil

175gquick-cookbrownrice

75gbabyspinach

2tsplemonjuice

2tspoliveoil

100greduced-fatfeta,

crumbled

2tbsppumpkinseeds,lightly

toasted

1tbspsunflowerseeds,lightly

toasted

1 Heattheovento220ºC/

fan200°C/gas7.Linea

bakingtraywithnon-stick

bakingpaper.

2 Putthecauliflower,onions

andsprouts,if using,onthe

preparedtray.Sprinklewith

thespicemixandlightlyspray

witholiveoil.Bakefor25–30

minuntilgoldenandtender.

3 Meanwhile,addthericeto

a largepanofboilingwater

andcookforabout 25 min

untiltender.Drainandreturn

tothepan.Addthespinach,

lemonjuiceandoiltothe

hotriceandstiruntilthe

spinachis justwilted.

4 Transferthericetoa

servingplatter.Topwiththe

roastedvegetablesand

sprinkleoverthefetaand

toastedseedstoserve.

2

PERSERVING

441kcal 9.6gfibre

13gfat 21gprotein

2.3gsaturates 0.8gsalt

54gcarbs 103mgcalcium

9.8gsugars 3.6mgiron

Brownricesaladwithroasted

cauliflower,fetaandseeds

Brownricesalad

withroasted

cauliflower,feta

andseeds

prep 15 min cook 15 min

serves 4 dairy free

115g wholemeal couscous

125g smoked trout fillet, flaked

1 large carrot, grated and

excess moisture squeezed

1 large courgette, grated and

excess moisture squeezed

100g sweetcorn, defrosted if

frozen

2tbsp chopped fresh chives

2tbsp chopped fresh mint

leaves

Zest 1 lemon

4tbsp wholemeal plain flour

2 eggs

2tbsp olive oil

2 chopped baby gem lettuce,

½ sliced cucumber, 1 large

shredded carrot and lemon

wedges, to serve

1 Put the couscous in a large

heatproof bowl. Stir in 175ml

boiling water, cover and set

aside for 5 min. Use a fork

to fluff and separate out the

grains, then allow to cool.

2 Add the flaked trout,

grated carrot and courgette,

corn, herbs, lemon zest,

flour and eggs to the

couscous. Stir until well

combined. Use clean, slightly

wet hands to shape the

mixture into 8 patties about

1cm thick.

3 Heat half the olive oil in a

large non-stick frying pan

over a medium-high heat.

Add the patties, 3–4 at a

time, to the pan and cook for

2–3 min on each side until

golden, adding a little of the

remaining oil as needed.

4 Serve 2 patties per person,

with the salad vegetables

and the lemon wedges to

squeeze over.

Trout, couscous and vegetable patties

Trout,

couscous and

vegetable

patties

58 HEALTHY FOOD GUIDE MAY 2019

Low-salt recipes