Australian_Healthy_Food_Guide_February_2017

Barley, beetroot
& chicken salad
with tahini dressing

Serves 4 Cost per serve $3.65
Time to make 45 min
9 dairy free^9 diabetes friendly

1½ tablespoons tahini
1 garlic clove, crushed
2 tablespoons
lemon juice
3 teaspoons olive oil
500g chicken breast
fillets, halved
horizontally
1 teaspoon honey
¾ cup (150g) pearl barley
150g snow peas, thinly sliced
2 medium beetroot,
peeled, grated
2 large carrots, peeled, grated
120g mixed baby spinach
and rocket

1 Combine 2 teaspoons of
tahini, the garlic, 1 tablespoon
lemon juice and 2 teaspoons
olive oil in a glass or ceramic
dish. Add chicken, turn to coat.
Cover and marinate in fridge for
at least 30 minutes. Combine
remaining tahini, lemon juice,
olive oil and the honey in a small
bowl with 1–2 teaspoons of hot
water and mix until a smooth,
creamy consistency. Set aside.
2 Cook the barley in a saucepan
of boiling water until al dente, or
about 25 minutes. Drain well.
3 Meanwhile, heat a large
chargrill pan or non-stick frying
pan over medium-high heat.
Remove chicken from marinade
and cook for 3–4 minutes each
side, or until golden and just
cooked through. Transfer to a

plate, cover loosely with a

sheet of foil and set aside

for 2–3 minutes. Thickly slice.

4 Blanch the snow peas for

30 seconds; refresh under

cold running water. Drain well.

5 To serve, divide the barley,

snow peas, beetroot, carrot,

salad leaves and chicken

between 4 bowls;

then drizzle each

with the reserved

tahini dressing.

100g baby rocket

1½ tablespoons gluten-free

basil pesto

2 teaspoons lemon juice

1 Preheat a barbecue hotplate

or chargrill pan on medium-high.

Lightly spray lamb steaks and

capsicums with olive oil. Grill

the lamb for 2–3 minutes each

side, for medium, or until

cooked to your liking. Transfer

to a plate, cover loosely with

foil and set aside to rest for

5 minutes. Thickly slice. Grill

the capsicums for 2 minutes

each side, or until lightly

charred and tender.

2 Combine cannellini beans,

celery, shallots, tomato and

rocket in a large salad bowl.

Season with cracked black

pepper. Combine pesto and

lemon juice with 1–2 teaspoons

ofhot water in a small bowl

until smooth.

3 Divide the salad

between serving

plates. Top each

with sliced lamb

and a drizzle of

pesto dressing. Serve.

Cook’s tipYou can

replace the mini capsicums

with either 1 large red or yellow

capsicum cut into 2cm wedges.

Lamb & roasted

capsicum salad

with pesto (p56)

Serves 4

Cost per serve $5.65

Time to make 25 min

9 gluten free 9 diabetes friendly

500g lean lamb leg

steaks, fat trimmed

1 x 175g packet mini

capsicums, quartered,

seeded (see Cook’s tip)

1 x 400g can no-added-salt

cannellini beans, rinsed,

drained

2 celery stalks, finely chopped

3 shallots, finely chopped

2 large vine-ripened tomatoes,

seeded, diced

Tahini is a

protein-packed

paste made from

sesame seeds

N TIP

utrition

Get this hearty

lamb salad on

the table in just

25 minutes!

N TIP

utrition

FEBRUARY 2017 HEALTHY FOOD GUIDE 59

1374kJ/329cal

Protein 35.5g

Total Fat 12.0g

Sat Fat 3.3g

Carbs 16.5g

Sugars 6.8g

Fibre 8.5g

Sodium 439mg

Calcium 119mg

Iron 5.6mg

PER SERVE

PROTEINHIGH