The_Australian_Women_Weekly_Food_Issue_24_2017

Breakfast

AWW FOOD • ISSUE TWENTY FOUR 91

QUESADILLAS

PREP + COOK TIME 20 MINUTES SERVES 2

125g canned salt−reduced kidney

beans, rinsed, drained, mashed

½ cup (85g) cooked brown rice

2 x 20cm wholemeal tortillas

⅓ cup (40g) grated extra−light

tasty cheese

1 tablespoon extra virgin olive oil

2 small eggs (100g)

TOMATO SALSA

160g cherry tomatoes, quartered

2 tablespoons coriander leaves

2 tablespoons mint leaves

1 eschalot (25g), chopped finely

2 teaspoons lemon juice

¼ teaspoon dried chilli flakes

1 Make tomato salsa.

2 Combine beans and rice in

a medium bowl. Spoon the bean

mixture over half of each tortilla

and sprinkle with cheese. Fold

over to enclose.

3 Heat half the oil in a large

non−stick frying pan over medium

heat; cook quesadillas for 2 minutes

each side or until browned and crisp.

Set aside; cover to keep warm.

4 Heat remaining oil in same

pan over low heat; cook eggs for

3 minutes or until cooked how

you like them. Top quesadillas

with eggs and salsa.

TOMATO SALSA

Combine tomato, coriander, mint,

eschalot, lemon juice and chilli in

a medium bowl.

Per serve: 17.7g total fat (4.9g

saturated fat); 1506kJ (359 cal);

29.6g carbohydrate; 18.3g protein;

6.4g fibre; 355mg sodium; medium GI

ORANGE & BERRY

SMOOTHIE

PREP TIME 10 MINUTES SERVES 2

1 medium orange (240g),

peeled, chopped

1 medium pear (230g), peeled,

cored, chopped

1 cup (150g) frozen mixed berries

150g low−fat, low−sugar

vanilla yoghurt

¼ cup (60ml) pomegranate juice

Blend or process orange,

pear, berries, yoghurt and

pomegranate juice until smooth.

Per serve: 0.4g total fat (0.1g

saturated fat); 862kJ (206 cal);

38.9g carbohydrate; 6.4g protein;

9.4g fibre; 62mg sodium; low GI

10

MINUTES

ORANGE & BERRY

SMOOTHIE