Australian Healthy Food Guide - November 2017

(Wang) #1

WEDNESDAY


coleslaw

++


baby spinach peanut butter pork mince

Pork & brown rice
satay salad
Serves 4 Cost per serve$3.45
Time to make15 min
9 gluten free 9 dairy free
9 diabetes friendly

350g leanpork mince
1 tablespoonlime juice
¼ cup no-added-saltcrunchy
peanut butter
¹⁄³cup reduced-fatcoconut milk
1 x 250g pouchmicrowavable
brown rice

plus
+lime juice
+coconut milk
+microwavable
brown rice
+coriander

’ll d ...


1 x 400g bag coleslaw
3 cups baby spinach
Coriander leaves, to garnish

1 Spray a large non-stick frying
pan with olive oil and set over
medium-high heat. Stir-fry pork
mince for 2–3 minutes, or until
golden brown. Reduce heat to
medium-low and add lime juice,
peanut butter and coconut milk.
Stir until
2 Add ri o pan;
cook, sti eated

through. Remove the pan from
heat and stir through spinach.
3 Divide cooked pork mixture
and brown rice salad among
4 serving plates. Garnish with
coriander leaves and serve.





NOVEMBER 2017 HEALTHY FOOD GUIDE 55

Pork &
brown rice
satay salad

1685kJ/403cal
Protein 28.0g
Total Fat 19.3g
Sat Fat 5.5g
Carbs 25.9g

Sugars 4.1g
Fibre 7.1g
Sodium 85mg
Calcium 68mg
Iron 3.2mg

PER SERVE

PROTEINHIGH

Recipe: Rebecca Johnston. Photography: Melanie Jenkins. Styling & food prep: Jo Bridgford.


BU


DGET


$P
ECIAL
Free download pdf