Australian Healthy Food Guide – June 2019

Roasted tomato

&chickenpesto

pastabake

Serves 6 Cost per serve $3.60

Hands-on time 10 min

Cooking time 1 hour

gluten free dairy free

diabetes friendly

250g gluten-free red lentil

pasta (see Cook’s tip)

1 teaspoongluten-free,

reduced-saltchicken

stockpowder

50gbabyspinach

2 bunchesbroccolini,trimmed

500gskinlesschickenthigh

fillets,trimmed,halved

1 x250gpunnetcherry

tomatoes,halved

6 thinslicesprosciutto,torn

2–3tablespoonsdairy-free,

gluten-freebasilpesto

1 Preheatovento180°C.Place

pastaina 26 x 34 x7cmheavy

bakingdish.Pourover 2 cupsof

boilingwater.Sprinkleoverstock

powder.Covertightlywithfoil.

Bakefor 30 minutes.

2 Removethefoil;addspinach,

broccolini,chickenandtomatoes.

Spraywithoilandseasonwith

pepper.Bakeuncoveredfor

15 minutes.Addprosciutto.

Bakeforafurther10–15minutes.

3 Drizzlethepastabakewith

pestoandserveimmediately.

Cook’stipFindlentilpastainthe

pastaaisleatthesupermarket.

Perserve

1540kJ/368cal

Protein32.6g

TotalFat11.3g

SatFat2.6g

Carbs27.9g

Sugars3.2g

Fibre7.1g

Sodium317mg

Calcium84mg

Iron2.3mg

Per serve

1275kJ/305cal

Protein 15.0g

Total Fat 12.4g

Sat Fat 3.9g

Carbs 27.9g

Sugars 6.6g

Fibre 8.1g

Sodium 649mg

Calcium 362mg

Iron 4.1mg

Spinach, pumpkin &

ricotta cannelloni (p41)

Serves 6 Cost per serve $3.20

Hands-on time 15 min

Cooking time 45 min

vegetarian

250g frozen spinach, thawed

2 tablespoons olive oil

6 shallots, chopped

1 bunch cavolo nero,

trimmed, chopped

2 garlic cloves, crushed

Zest and juice of 1 lemon

2 tablespoons

chopped fresh dill

30g reduced-fat feta, crumbled

250g reduced-fat ricotta

6 (250g) fresh lasagne sheets

1 x 500g pouch Pitango

pumpkin & ginger soup

(or other fresh pumpkin soup)

50g reduced-fat grated cheese

Salad leaves, to serve

Balsamic vinegar,

to serve (optional)

1 Preheat the oven to 180°C.

Grease a large 19 x 25 x 5cm

heavy baking dish. Squeeze

excess moisture from spinach

with paper towels.

2 Heat olive oil in a heavy-based

large frying pan. Add the shallots

andcook,stirring,for 30 seconds.

Add cavolo nero and garlic;

cook for 3–5 minutes, or until

wilted. Remove from heat.

3 Stir in the thawed spinach,

the lemon zest, 1 tablespoon

of lemon juice and dill. Cool

slightly; season with cracked

black pepper. Add feta and

ricotta; stir to combine.

4 Divide the mixture into six

portions. Roll each portion, in

a lasagne sheet, into a log.

Place into prepared baking

dish; repeat with remaining

mixture and lasagne sheets.

Spoon pumpkin soup over

the top. Scatter with cheese

and cracked black pepper.

Bake for 45 minutes, or until

golden and bubbling.

5 Dress the salad leaves with

balsamic vinegar. Serve the

lasagne with side salad.

Recipes & food prep: Kerrie Ray. Photography: Mark O’Meara. Styling: Julz Beresford.

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42 healthyfoodguide.com.au