Australian Healthy Food Guide - November 2017

(Wang) #1
NOVEMBER 2017 HEALTHY FOOD GUIDE 49

Dukkah-crusted lamb
skewers with beetroot
& cabbage slaw
Serves 4 Cost per serve$5.35
Time to make30 min
9 dairy free 9 diabetes friendly


8 wooden skewers
500g leanlamb leg steaks,
cut into 2cm cubes
2 mediumred onions,
cut into thin wedges
1 tablespoondukkah
1 tablespoonlemon juice
1 tablespoonolive oil
2 largebeetroots, peeled,
coarsely grated
¼red cabbage,
finely shredded
1 largered apple, cored,
cut into thin matchsticks
2 tablespoons choppedchives
¼ cup chopped
flat-leaf parsley
4 slicessourdough bread,
to serve


1 Soak the skewers in water for
10 minutes, to prevent burning.
2 Thread the lamb and onion
wedges, alternately, on skewers.
Spray with olive oil and
sprinkle with dukkah.
3 Heat a chargrill pan
or barbecue hotplate
over medium-high
heat. Cook skewers,
turning once, for
5–6 minutes, or until
cooked to your liking.
4 Meanwhile, whisk lemon juice
and olive oil in a large bowl.


Add the beetroot, cabbage,
apple, chives and parsley;
toss slaw to combine.
Season with cracked
black pepper.
5 Serve the lamb
skewers with the slaw
and sourdough bread.

Green
goddess
buddha bowl
(p46)
Serves 4
Cost per serve$5.05
Time to make30 min
9 gluten free 9 diabetes friendly

1 cupquinoa, rinsed, drained
1 medium ripeavocado
¼ cup reduced-fat
plain yoghurt
3 tablespoonslemon juice
2 tablespoons
choppedchives
1 tablespoon chopped
tarragon or
flat-leaf parsley
300g broccoli,
cut into florets
2 bunches asparagus,
trimmed, halved
2 teaspoons olive oil

100g trimmed kale, chopped
300g shredded cooked
chicken breast

1 Place the quinoa
and 1¾ cups of water
in a saucepan and
bring to the boil over
medium heat. Reduce
heat to low. Cook, covered,
for 12 minutes, or until water
has been absorbed and the
quinoa is al dente.
2 Meanwhile, place half of the
avocado, all of the yoghurt,
2 tablespoons lemon juice,
chopped chives and tarragon
in a food processor. Blitz until
smooth. Set the dressing aside.
3 Place the broccoli florets and
halved asparagus in a steamer
over a saucepan of simmering
water. Cover and steam for
2–3 minutes until tender. Drain.
4 Combine the olive oil and the
remaining lemon juice in a large
bowl. Add kale and rub lemon
juice mixture into kale to soften
leaves. Divide quinoa between
serving bowls. Top with steamed
vegetables, kale, slices of the
remaining avocado, shredded
chicken and a drizzle of the
avocado dressing. Serve.

Purple veg provide key antioxidants


Nourish
yourself with
this iron-rich mix
of dukkah lamb
& vegies!

1790kJ/428cal
Protein 36.2g
Total Fat 13.7g
Sat Fat 3.4g
Carbs 34.7g

Sugars 18.1g
Fibre 10.8g
Sodium 353mg
Calcium 107mg
Iron 6.1mg

PER SERVE

PROTEINHIGH

1800kJ/431cal
Protein 36.4g
Total Fat 15.9g
Sat Fat 3.3g
Carbs 39.4g

Sugars 5.9g
Fibre 10.0g
Sodium 66mg
Calcium 116mg
Iron 4.3mg

PER SERVE

PROTEINHIGH

The filling
protein in this
salad tames
hunger

Nut
rition
tip
Free download pdf