Australian Healthy Food Guide – June 2019

Spicedpumpkin,

cauliflower&chickpea

traybake(p66)

Serves 4 Costperserve$4.85

Hands-ontime 15 min

Cookingtime 45 min

glutenfreevegetarian

diabetesfriendly

800gJappumpkin,deseeded,

cutintothinwedges

1 smallcauliflower,trimmed,

cutintobite-sizedflorets

2 mediumredonions,

peeled,cutintowedges

3 tablespoonsoliveoil,

plusextra,toserve

3 teaspoonssumac

3 garliccloves

1 x400gcanno-added-salt

chickpeas,rinsed,drained

75greduced-fatfeta,

crumbled

¹⁄³cupalmonds,

roughlychopped

¼cuppepitas

1 smallpomegranate,

seedsremoved

Choppedflat-leaf

parsley,toserve

Lemonwedges,toserve

1 Preheattheovento200°C.

Linealargebakingtraywith

bakingpaper.

2 Placepumpkin,cauliflower

andonionsontothetrayina

singlelayer(usetwotraysif

necessary).Combinetheoil,

sumacandgarlicinasmall

bowl.Drizzlethemixtureover

vegetables;tosstocoat.Roast,

turningonce,for 35 minutes,

oruntilalmosttender.

3 Scatterchickpeasoverthe

vegies,seasonwithcracked

blackpepperandspraywith

oliveoil.Roastfor 10 minutes,

oruntilvegetablesaregolden.

4 Scatterthevegetableswith

feta,almonds,pepitasand

pomegranate.Drizzlethetray

bakewithalittleextraoliveoil,

andgarnishwithparsleyand

lemonwedgestoserve.

Perserve

2290kJ/548cal

Protein23.7g

TotalFat29.7g

SatFat4.9g

Carbs36.9g

Sugars19.6g

Fibre17.5g

Sodium492mg

Calcium368mg

Iron5.8mg

proteinhigh

Salmon&Asian

greenstraybake

withsobanoodles

Serves 4 Cost per serve $7.15

Hands-on time 10 min

Cooking time 30 min

dairy free

50g small Brussels sprouts,

trimmed, thinly sliced

2 bunches bok choy,

cut into thin wedges

1 bunch broccolini,

trimmed, lengthways

2 shallots, trimmed,

cut into 5cm lengths

½ cup reduced-salt

chicken stock

2½ tablespoons

reduced-salt soy sauce

1 tablespoon peanut oil

3 teaspoons sesame oil

2 garlic cloves, crushed

2 teaspoons finely grated

fresh ginger

2 tablespoons brown sugar

4 x 150g thick boneless,

skinless salmon fillets

270g dried soba noodles

¹⁄³ cup coriander leaves

Lime wedges and sriracha

sauce, to serve (optional)

1 Preheat oven to 180°C. Layer

the Brussels sprouts, bok choy,

broccolini and shallots onto a

large, deep baking tray. Drizzle

vegetables with stock. Cover

tray tightly with foil and bake

for 15 minutes.

2 Combine soy sauce, peanut

oil, sesame oil, garlic, ginger

and sugar in a screw-top jar.

Shake until combined. Set aside.

3 Uncover the tray, place salmon

onto the vegetables. Drizzle the

salmon with soy dressing. Cover

tray tightly with foil; and cook for

15 minutes, or until salmon is just

cooked through and vegetables

are tender but crisp.

4 Meanwhile, cook soba noodles

in a pot of boiling water, following

the packet instructions. Drain the

noodles and keep warm.

5 Scatter tray bake with coriander.

Serve with noodles, lime wedges

andadrizzle of sriracha sauce.

Perserve

2656kJ/635cal

Protein 40.9g

Total Fat 26.5g

Sat Fat 5.0g

Carbs 52.4g

Sugars 5.0g

Fibre 9.8g

Sodium 926mg

Calcium 111mg

Iron 5.1mg

proteinhigh^

68 healthyfoodguide.com.au

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