Australian Healthy Food Guide — November 2017

hfg RECIPES

Gethalf of

your daily fibre

needsfrom this

delicious tray

bake

PROTEINHIGH

1719kJ/411cal

Protein 23.5g

Total Fat 8.4g

Sat Fat 1.9g

Carbs 51.0g

Sugars 13.5g

Fibre 15.2g

Sodium 293mg

Calcium 259mg

Iron 4.6mg

PER SERVE

PROTEINHIGH

1505kJ/360cal

Protein 28.5g

Total Fat 11.5g

Sat Fat 2.7g

Carbs 30.3g

Sugars 19.1g

Fibre 11.1g

Sodium 147mg

Calcium 148mg

Iron 4.0mg

PER SERVE

Stuffed
vegetables
with red rice,
beans, feta
& dill(p47)
Serves 4 Cost per serve$3.82
Hands-on time30 min
Cooking time30 min
9 gluten free 9 vegetarian
9 diabetes friendly

¾ cupred rice
2 mediumred capsicums
4 largevine-ripened tomatoes
1 x 400g can no-added-salt
kidney beans, rinsed, drained
60g reduced-fatfeta, crumbled
2 tablespoons choppeddill
2 tablespoons chopped
flat-leaf parsley
2 teaspoonslemon zest
¼ cuproasted, unsalted
almonds, chopped
4 cupsmixed salad leaves,
to serve

1 Preheat oven to 180ºC.
Line a large baking tray
with baking paper.
2 Cook rice in a
large saucepan
of boiling water
followingpacket
instructions.
Drain well.
3 Meanwhile,
halve capsicums
lengthways and
remove seeds. Set
aside. Cut the top from
each tomato. Reserve the tops.
Remove flesh from tomatoes,
leaving a 1cm-thick border

around edges. Reserve flesh.

Place tomatoes, cut-side

down, on a plate lined

with paper towel.

Strain reserved

flesh, discard juice.

Roughly chop flesh.

4 Combine cooked

rice, kidney beans, feta,

dill, parsley, lemon zest,

almonds and ½ cup reserved

tomato flesh. Mix well.

5 Spoon rice mixture evenly into

capsicums and tomatoes. Place

capsicums on prepared tray.

Bake for 15 minutes. Add the

tomatoes to tray and bake for

a further 10–15 minutes, or until

vegies are tender but hold their

shape. Serve with salad leaves.

2 bunchesbaby carrots,

trimmed, scrubbed

1 tablespoonolive oil

4 x 125g skinless

chicken thigh

fillets

1 navel orange, cut

into 1cm-thick slices

1 tablespoon chopped

oregano leaves, plus

extra, to garnish

½ teaspoonchilli flakes

80gbaby spinach, to serve

1 Preheat oven to 180ºC. Line

a large baking tray with baking

paper. Place the sweet potatoes,

onions and carrots on prepared

baking tray. Spray with olive oil

and roast for 20 minutes.

2 Meanwhile, heat olive oil in

a large non-stick frying pan over

high heat. Cook the chicken for

1–2 minutes each side, or until

browned. Add the chicken and

orange slices to baking tray with

roasted vegetables. Sprinkle the

vegetables and chicken with the

oregano and chilli flakes. Return

to oven for 15 minutes, or until

chicken is cooked through and

vegies are golden and tender.

3 Garnish the chicken tray bake

with extra chopped oregano and

serve with baby spinach.

Chicken, citrus

& roasted sweet

potato tray bake

Serves 4 Cost per serve

$5.20 Time to make 45 min

9 gluten free^9 dairy free^

9 diabetes friendly

500g sweet potatoes, peeled,

cut into 2cm cubes

2 medium red onions,

cut into wedges

50 healthyfoodguide.com.au

Eat orange vegies to keep skin youthful

Recipes: Chrissy Freer. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray.

Carrots are

protective in the

fight against

ageing

Nut

rition

tip