Australian Healthy Food Guide - November 2017

(Wang) #1

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
Free download pdf