Australian Healthy Food Guide – September 2019

Fri-yaytacoswith

zucchinitortillas

Serves4–6Costperserve$5.10

Hands-ontime 20 min

Cookingtime 35 min

glutenfreediabetesfriendly

2 tablespoonsoliveoil

1 mediumredonion,diced

4 garliccloves,crushed

800gleanbeefrumpor

scotchfilletsteak,

dicedinto3cmpieces

½cuptomatopaste

3 teaspoonssmokedpaprika

Chilliflakes,totaste

1 cupgratedreduced-fat

cheddar

Coriander leaves,

to serve

Chopped cos lettuce,

to serve

Zucchini tortillas

2 large (about 300g)

zucchini, grated

½ cup grated

parmesan

²⁄³ cup almond meal

2 eggs, lightly

beaten

1 Preheat the oven to 200°C.

Line two large baking trays

with baking paper. To make

the tortillas, mix together all

of the tortilla ingredients in a

bowl. Using an ice cream scoop,

scoop out 12 even portions and

place on the prepared trays.

Flatten them out into 8cm circles.

Bake for 20–25 minutes, or until

golden and cooked through.

2 Meanwhile, heat the olive oil

in a frying pan over a medium

heat, add the onion and cook

for 5 minutes, or until softened

and lightly golden. Add the

crushed garlic and cook, stirring,

for about 2–3 minutes. Remove

the onion and garlic from the

pan and set aside. Increase the

heat to high and, working in

batches, cook diced beef for

2–3 minutes, or until browned.

3 Return the onion and garlic to

the pan. Add the tomato paste,

paprika and 3 tablespoons of

water and simmer, stirring, for

5 minutes, or until the beef is

cooked to your liking. Season

generously with pepper and

the chilli flakes. Serve the beef

and tortillas with the cheddar,

coriander and lettuce.

1936kJ/463cal

Protein34.2g

TotalFat25.2g

SatFat4.8g

Carbs18.6g

Sugars8.4g

Fibre11.9g

Sodium137mg

Calcium151mg

Iron3.0mg

PerServe(serves6)

Mexicanfishbowl(p68)

Serves4–6Costperserve$5.85

Hands-ontime 20 min

Cookingtime 15 min

glutenfreediabetesfriendly

2 largecorncobs,husks

andsilksremoved

Oliveoil,forbrushing

1 x400gcanblackbeans,

rinsed,drained

½redcapsicum,

seeded,diced

1 mediumLebanese

cucumber,diced

½redonion,diced

Handfulofcherry

tomatoes,quartered

or 1 largetomato,diced

1 teaspoonsweetpaprika

½bunchcoriander,leaves

pickedandfinelychopped,

plusextraleaves,toserve

Drizzleofoliveoil

2 ripeavocados

Juiceof 1 lemonor 2 limes,

plusextrawedges,toserve

3 tablespoonsoliveoil

700gfirmwhitefishfillets

(suchasflathead,snapper,

whitingordory),skinand

bonesremoved

1 coslettuce,

shredded

reduced-fatplain

yoghurt,toserve

1 Heatabarbecuegrillplateto

medium–hot.Lightlybrushthe

corncobswitholiveoilandcook

onthebarbecue,turningoften,

for5–8minutes,oruntiltender

andcharredinspots.Setaside

tocool,thencutoffthekernels

withasharpknife.

2 Meanwhile,placethebeans,

thecapsicum,corn,cucumber,

theonion, tomato, paprika,

coriander and a splash of olive

oilinabowl. Season the salsa

withpepper, toss to combine.

3 Usinga fork, mash avocado

fleshwith the lemon or lime

juice.Season to taste.

4 Heatolive oil in large frying

panoverhigh heat. Add the

whitefish fillets and cook for

1–2minutes each side, or until

justcooked through. Gently

breakinto bite-sized pieces.

5 Scatter shredded lettuce

overalarge plate or platter

andarrange the fish, black

beansalsa, guacamole and

yoghurton top. Scatter with

extracoriander and lemon

orlimewedges, then serve.

prhighOtein^

70 healthyfoodguide.com.au

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