Australian Healthy Food Guide – June 2019

Butterchicken(p60)

Serves 4 Costperserve$4.50

Hands-ontime 20 min

Cookingtime 25 min

glutenfree

2 tablespoonsreduced-fat

tablespread

1 tablespoongarammasala

2 teaspoonssweetpaprika

1 teaspoongroundcinnamon

1 mediumonion,sliced

600gskinlesschickenbreast

fillet,cutinto2cmpieces

3 cupsgluten-free,reduced-salt

chickenstock

4 largecarrots,chopped

2 cupscauliflowerflorets

2 largezucchini,halved

lengthways,cutinto

ribbonsusinga

vegetablepeeler

3 cupsbabyspinach

Mintandcoriander

leaves,toserve

1 Melttablespreadinalarge

saucepanoveramediumheat.

Addthespicesandonion,and

cook,stirringoccasionally,for

3 minutes,thenaddchicken

andcook,stirringoccasionally,

forafurther 3 minutes.

2 Pourinthestockandstirto

combine.Addthecarrotand

cauliflowerandcook,stirring

occasionally,for12–15minutes,

oruntilcookedthroughand

saucehasreducedbyhalf.

Addthezucchiniribbonsfor

last 5 minutesofcookingtime.

3 Removepanfromtheheat

andstirthroughthespinach

untilwilted.Servethebutter

chickenscatteredwithmint

andcorianderleaves.

Steakwithgreen

peppercornsauce(p61)

Serves 4 Costperserve$7.90

Hands-ontime 20 min

Cookingtime 10 min

diabetesfriendly

2 teaspoonsoliveoil

1 tablespoonreduced-fat

tablespread

600gredcabbage,

cutintowedges

1 mediumonion,

slicedintowedges

1 tablespoontinned

greenpeppercorns

inbrine,drained

1 cupreduced-saltbeefstock

4 x150gleanbeeffilletsteaks

2 cupsmixedsaladleaves

1 Lebanesecucumber,peeled

intolongthinribbons

1 largecarrot,peeledinto

longthinribbons

1 tablespoonbalsamicvinegar

Thymesprigs,togarnish

1 Heattheoliveoilandtable

spreadinalarge,deepfrying

panovermedium-highheat.

Addthecabbageandonion,

andcook,turningoccasionally,

for 5 minutes,oruntiltenderand

golden.Addthepeppercorns

andstock,andcook,shakingthe

panoccasionally,for 5 minutes,

oruntilthepeppercornsauce

hasbeenreducedbyhalf.

2 Meanwhile,heatachargrill

panoverhighheat.Addthe

steakandcookfor 3 minutes

eachside.Transfertoserving

platesandcoverlooselywith

foiltorestandkeepwarm.

3 Combinethesaladleaves,

cucumber,carrotandbalsamic

inabowlandseasonwith

crackedblackpepper.

4 Addthecabbageand

peppercornsaucetoplates

withthebeef.Servewarm,

garnishedwiththymesprigs.

Servewithsalad.

Paprikatofu&

chimichurrivegetables

Serves 4 Cost per serve $5.40

Hands-on time 20 min

Cooking time 10 min

gluten free vegetarian^

dairy free diabetes friendly

680g firm tofu, sliced

2 tablespoons smoked paprika

500g button mushrooms

300g frozen shelled broad

beans, thawed, peeled

4 cups mixed salad leaves

(see Note)

2 Lebanese cucumbers,

sliced

Chimichurri

½ cup flat-leaf parsley leaves

½ cup coriander leaves

¼ cup oregano leaves

¹⁄³ cup red wine vinegar

1 tablespoon extra-virgin

olive oil

1 garlic clove,roughly chopped

1 Make the chimichurri: Place

all of the ingredients in a small

food processor and blend until

smooth. Season with cracked

black pepper, then transfer to

a large heatproof bowl.

2 Preheat a large chargrill pan

over high heat. Toss the tofu in

the paprika, coating it evenly on

all sides. Lightly spray the tofu

and mushrooms with olive oil.

62 healthyfoodguide.com.au

hfg RECIPES