Australian Healthy Food Guide — November 2017

TURN 4 INGREDIENTS INTO A-MAIZE-ING MEALS

Serves 2 Time to make15 min

Spray a frying pan with olive oil; set over

medium-high heat. Stir-fry corn and mixed

vegetables for 3 minutes, or until tender.

Add the prawns and stir-fry for 3 minutes,

or until cooked through. Toss through the

noodles. Add 1 tablespoon of reduced-salt

soy sauce and heat through for 1 minute.

Garnish with chopped coriander.

Per serve: 1767kJ (423cal), 35.9g protein, 4.9g fat,

1.0g sat fat, 50.9g carbs, 12.1g sugars, 13.3g fibre,

876mg sodium, 174mg calcium, 2.1mg iron

1 x 420g can no-added-

salt corn kernels drained

200g peeled prawns 220g Singapore noodles

Corn & spinach fritters

Charred corn with coriander salsa

1 tablespoon pickled jalapeños Juice of 2 limes

Singapore prawn noodles

NOVEMBER 2017 HEALTHY FOOD GUIDE 89

Serves 8 Time to make20 min 9 gluten free

Heat a barbecue hotplate to high. Grill corn

cobs, turning, for 15 minutes, or until cobs are

lightly charred. Make salsa: Blend coriander,

jalapeños and lime juice in a food processor.

Add 2 tbs of olive oil to salsa and stir well to

combine. Discard husks from grilled corn.

Serve corn with salsa and lime wedges.

Per serve: 900kJ (215cal), 7.3g protein, 8.1g fat,

1.1g sat fat, 23.2g carbs, 6.8g sugars, 10.1g fibre,

172mg sodium, 22mg calcium, 2.1mg iron

8 corn cobs (in husks) 1 bunch coriander

Serves 4 Time to make 20 min

Squeeze moisture from spinach, then chop.

Whisk together 2 eggs, flour and 3 tbs

of water. Stir in corn and spinach. Spray

a frying pan with olive oil and set over

medium heat. Cook batter, in batches, for

3 minutes each side, or until golden. Repeat

to make 8 fritters in total. Poach remaining

4 eggs, and serve with the corn fritters.

Per serve: 1096kJ (262cal), 16.5g protein, 8.5g fat,

2.0g sat fat, 26.3g carbs, 3.4g sugars, 7.1g fi bre,

302mg sodium, 128mg calcium, 3.2mg iron

6eggs

300g frozen sweet corn,

thawed

85g self raising flour

2 cups mixed stir-fry vegetables