recipes_Australia_September_2017

SEPTEMBER 2017 recipes+ 27

healthy makeover

Fried Cauliflower Rice

SERVES 4 PREP 15 minutes COOK

20 minutes NUTRITION 1564kJ; 19g fat

(10g sat); 17g protein; 29g carbohydrate;

17g fibre a serve TRADITIONAL

COMPARISON 2653kJ; 32g fat (18g sat); 14g

protein; 58g carbohydrate; 8g fibre a serve

500g cauliflower, cut into small florets

2 teaspoons vegetable or peanut oil

4 eggs, lightly whisked

1 onion, finely chopped

2 cloves garlic, crushed

200g diced bacon

1 carrot, finely chopped

2 celery stalks, thinly sliced

1 red capsicum, finely chopped

80g baby spinach leaves, shredded

2 tablespoons salt-reduced soy sauce

1 tablespoon sesame seeds, toasted

2 tablespoons coriander leaves

1 Place cauliflower in a food processor;

process until finely chopped.

2 Heat half the oil in a large frying pan over

moderately high heat. Add egg; tilt to cover

base. Cook for 1 minute or until golden

brown underneath. Turn; cook for a further

minute or until cooked. Transfer to a

chopping board. Roll up to form a log; thinly

slice. Add remaining oil to pan; cook and

stir onion and garlic for 2 minutes or until

soft. Add the bacon; cook and stir for

3 minutes or until browned. Add the carrot,

celery and capsicum; cook and stir for

3 minutes or until tender. Add the cauliflower;

cook and stir for 8 minutes or until tender.

3 Add the spinach and soy sauce to pan;

cook and stir for 1 minute or until spinach

just wilts. Remove from heat. Add the

omelette; stir to combine. Serve sprinkled

with sesame seeds and coriander.

Rocket Pesto Chicken

with Zucchini Spaghetti

SERVES 4 PREP 15 minutes COOK 5 minutes

NUTRITION 1981kJ; 20g fat (7g sat);

18g protein; 31g carbohydrate; 9g fibre a serve

TRADITIONAL COMPARISON 2798kJ;

31g fat (17g sat); 15g protein; 57g carbohydrate;

8g fibre a serve COST $3.50 a serve

4 large zucchinis

⅓ cup flaked almonds, toasted

1½ cups baby rocket leaves

⅓ cup loosely packed basil leaves

⅓ cup freshly grated parmesan

1 clove garlic, chopped

⅓ cup light olive oil

¼ cup warm water

Cooking oil spray

2 cups cooked skinless shredded chicken

1 fresh long red chilli, thinly sliced

1 Using a vegetable peeler, cut zucchini into

ribbons. Stack zucchini ribbons on a clean

work surface. Cut into long matchsticks.

2 To make pesto, process almonds until

finely chopped. Add rocket, basil, parmesan,

garlic and oil; process until just combined.

With motor running, gradually add the warm

water until combined and smooth.

3 Spray a large frying pan with oil. Heat

over moderate heat. Add zucchini; cook

and stir for 3 minutes or until tender. Add

chicken; cook and stir for a further minute

or until heated. Remove from heat. Add

pesto; toss to combine. Serve sprinkled

with chilli.

BUDGET

WINNER

$3.40

A SERVE

+ SWAP IT Replace pasta with

vegetables, such as zucchini or carrot

cut into long, thin strands. Zucchini is

a low-carbohydrate vegetable, while

carrot is one of the lowest-carb root

vegies, with a lot less carbs than pasta.

+ REDUCE IT Use cooking oil spray

and low-fat dairy, where possible.

+ TRY IT Processed cauliflower can

be used instead of rice, or as a main

ingredient to make pizza bases.

TIPS & TRICKS

HEALTH BITE

You can omit egg

yolks. Use 5 egg

whites instead

to make omelette

RECIPES

AMANDA KELLY-LENNON

PHOTOGRAPHY

PABLO MARTIN

STYLING

JANE COLLINS

FOOD PREPARATION

ELIZABETH FIDUCIA