Australian_Healthy_Food_Guide_February_2017

60 healthyfoodguide.com.au

Poached salmon &
pea pasta salad(p57)

Serves 4
Cost per serve$6.15
Time to make25 min
9 dairy free
9 diabetes friendly

1 smalllemon, sliced
2 x 200g skinless
salmon fillets
250g wholemeal
penne pasta
150gsugar snap peas,
trimmed, halved
1 bunchasparagus, trimmed,
chopped into short lengths
200gsnow peas, trimmed,
halved lengthways
2 tablespoons chopped
freshdill,plus extra to garnish
100gbaby spinach
3 teaspoonsDijon mustard
1 teaspoon finely gratedginger
1½ tablespoonslemon juice
2 teaspoonsolive oil
1 teaspoonhoney

1 Place 1.5L (6 cups) of water
and the sliced lemon into a
medium saucepan and bring to
the boil. Add salmon, cover and
remove pan from heat. Set aside
to poach for 10 minutes, or until
salmon is cooked to your liking.

Roughly flake salmon into large

pieces with a knife and fork.

2 Meanwhile, cook the pasta

according to packet instructions,

or until al dente, adding the

sugar snaps, asparagus and

snow peas in the last minute

of cooking time. Refresh the

pasta and vegetables under

cold running water. Drain well.

3 Combine the pasta, vegies,

salmon, chopped dill and baby

spinach in a large salad bowl.

4 Whisk the mustard, grated

ginger, lemonjuice, olive

oil and honey together

in a small bowl. Add

to the pasta salad

and toss to combine.

Seasonwith cracked

black pepper and

garnish with dill; serve.

Grilled beef, miso

sweet potato &

asparagus salad

Serves 4 Cost per serve$5.30

Time to make40 min

9 dairy free

9 diabetes friendly

3 teaspoonsmiso paste

1½ tablespoonsmirin

2 teaspoonsolive oil

500gsweet potato,

peeled, cut into

2cm cubes

2 x 250glean rump

steaks, fat trimmed

2 bunches asparagus,

trimmed, halved

2 teaspoons lemon juice

100g baby spinach

1 Lebanese cucumber,

halved lengthways,

thinly sliced

4 smallradishes, thinly sliced

2 teaspoons lightly toasted

sesame seeds, to garnish

1 Preheat oven to 180ºC. Line

a large baking tray with baking

paper. Combine 1 teaspoon

miso, 2 teaspoons mirin and

1 teaspoon olive oil in a large

bowl. Add sweet potato, toss

to coat, and transfer to prepared

tray. Roast for 25–30 minutes, or

untilgolden and tender.

2 Heat a barbecue hotplate or

chargrill pan to medium-high.

Lightly spray the steaks and

asparagus with oil. Grill steaks

for 2–3 minutes each side, for

medium, or until cooked to your

liking. Transfer to a plate, cover

looselywith foil and rest for

5 minutes. Grill the asparagus

for 1–2 minutes, turning, or until

lightly charred and just tender.

3 Mix the remaining miso, mirin,

olive oil and the lemon juice in

a bowl until well combined.

4 To serve, divide the baby

spinach, sliced cucumber,

radish, roasted sweet

potato and asparagus

between 4 serving

bowls. Thinly slice the

beef steaks and add

to each salad bowl.

Drizzle with the miso

dressing and garnish with

toasted sesame seeds.

Cook’s tip To make this meal

gluten free, check that the miso

paste is gluten free.

Wholemeal pasta

increases the fibre

content of this

filling salad

N TIP

utrition

For a satisfying

& healthy carb,

add sweet potato

to your greens

N TIP

utrition

hfg RECIPES

Eat lighter this summer with