2020-05-01_Super_Food_Ideas

MAY 2020 super food ideas 27

PER SERVE

$3.50

OVEN-BAKED

MUSHROOM, KALE

+ ONE PAN

+ VEGETARIAN

2 Heat remaining oil in same pan over
medium heat. Add onion and garlic. Cook,
stirring often, for 3 to 4 minutes or until
onion softens. Add rosemary, tarragon
and rice. Cook, stirring, for 1 minute or
until rice is glossy. Add stock and ¾ cup
cold water, stirring to combine. Bring to
the boil. Cover. Transfer to oven. Bake for
25 to 30 minutes or until rice is just tender
and liquid has almost been absorbed.
3 Stir in mushroom, kale and parmesan
until combined. Season with salt and
pepper. Serve with lemon wedges and
extra parmesan.
NUTRITION: (per serve) 2763kJ; 23.1g fat;
6.9g sat fat; 20.7g protein; 88.6g carbs;
5.6g fibre; 19mg chol; 1749mg sodium.

ONE-PAN CHORIZO, TOMATO

AND BASIL PASTA

SERVES 4

PREP 15 MINUTES (PLUS STANDING)

COOK 50 MINUTES

1 tablespoon extra virgin olive oil

1 red onion, cut into thin wedges

2 chorizo, thinly sliced

3 garlic cloves, crushed

375g penne rigate

420g jar cherry tomato and parmesan

pasta sauce

2 cups chicken stock

¹⁄³ cup chopped fresh basil leaves, plus

extra small fresh leaves to serve

²⁄³ cup grated cheddar

¹⁄³ cup basil pesto

1 Preheat oven to 200°C/180°C fan-forced.

Heat oil in a 5cm-deep, 24cm x 32cm

flameproof baking dish over medium-high

heat. Add onion and chorizo. Cook,

stirring, for 5 minutes or until onion is

softened. Add garlic. Stir to combine.

Remove from heat.

2 Add pasta, pasta sauce, stock and

chopped basil to chorizo mixture. Season

with salt and pepper. Stir to combine.

Top with cheese. Cover dish with foil.

Bake for 30 minutes. Remove foil. Bake

for 15 minutes or until cheese is golden

and pasta is tender. Stand for 10 minutes.

3 Dollop pesto over pasta bake. Sprinkle

with extra basil leaves. Serve.

NUTRITION: (per serve) 3841kJ; 53g fat;

15.6g sat fat; 33.3g protein; 78.5g carbs;

7g fibre; 58mg chol; 1984mg sodium.

Cook’s note:

+ FOR THE PROSCIUTTO-WRAPPED PORK IN

APPLE CIDER SAUCE: You can use sparkling

apple juice in place of the cider if you prefer

an alcohol-free version of this recipe.

+ FOR THE ONE-PAN CHORIZO, TOMATO

AND BASIL PASTA We used penne rigate

because the pasta sauce clings well to the

pasta, but you could use any other short pasta

you have on hand.

THIS MONTH ONE-PAN DINNERS

PER SERVE

$3.70

ONE-PAN CHORIZO,

TOMATO AND

BASIL PASTA

+ ONE PAN

+ SUPER EASY

VEGIES PER

SERVE

2