Australian Healthy Food Guide – June 2019

PROTEINHIGH

you’llneed...

plus

+onion&garlic

+harissapaste

+vegetablestock

+parmesan&parsley

eggs

hazelnuts

silverbeet

choppedtomatoes

4–beanmix

MONDAY

Fryingpanbaked

eggswithharissa

&silverbeet

Serves 4 Costperserve$3.50

glutenfreevegetarian

diabetesfriendly

1 mediumonion,finelydiced

1 tablespoonharissapaste

2 teaspoonscrushedgarlic

2 x400gcansno-added-salt

choppedtomatoes

²⁄³cupgluten-free,reduced-salt

vegetablestock

1 x400gcanno-added-salt

4–beanmix,rinsed,drained

4 largesilverbeetleaves,

whitestalksremoved,

leavesshredded

4 eggs

¹⁄³cuproastedskinless

hazelnuts,chopped

¹⁄³cupshavedparmesan

2 tablespoonschopped

flat-leafparsley

1 Sprayalarge24cm-diameter

non-stickfryingpanwitholiveoil

andsetovermediumheat.Sauté

onionfor 3 minutes,oruntilsoft.

Stirintheharissapasteandgarlic.

2 Addthetomatoes,stockand

4–beanmix.Bringtotheboil.Stir

insilverbeet;cookfor 3 minutes.

3 Usingthebackofabigspoon,

makefourindentsontopofthe

mixture.Crackaneggintoeach

indent.Coverwithatight-fitting

lid.Cookfor 5 minutes,oruntil

theeggsaredonetoyourliking.

Servesprinkledwithhazelnuts,

parmesanandparsley.

1500kJ/359cal

Protein20.4g

TotalFat18.2g

SatFat4.0g

Carbs21.3g

Sugars10.7g

Fibre11.4g

Sodium509mg

Calcium262mg

Iron5.6mg

PER SERVE

Come on in out of the cold and warm your soul

by creating a satisfying meal in under 30 minutes.

PANIC

5p

44 healthyfoodguide.com.au

hfg RECIPES