2020-05-01_Super_Food_Ideas

MAY 2020 super food ideas 33

PERSERVE

$4.00

PER SERVE

$3.30

HOISIN MEATBALL AND

NOODLE TRAY BAKE

+ GREAT FOR KIDS

+ LOW FAT

+ LOW SATURATED FAT

+ ONE PAN

egg, chilli, half the garlic, half the ginger
and ¼ cup hoisin sauce. Season with
salt and pepper. Mix to combine. Roll level
tablespoons of mixture into balls. Place in
a 4cm-deep metal baking tray. Bake for
10 minutes or until almost cooked through.
2 Combine oyster sauce, 2 tablespoons
water and remaining ginger, garlic and
hoisin sauce in a small bowl. Remove tray
from oven. Pour over half the oyster sauce
mixture and toss to coat. Top meatballs
with broccolini and pak choy. Drizzle with
remaining sauce mixture. Return tray to
oven. Bake for a further 10 minutes or
until vegetables are tender.
3 Meanwhile, place noodles in a large
heatproof bowl. Cover with boiling water.
Stand for 2 minutes. Drain. Add noodles
to tray. Toss to coat. Bake for a further
2 minutes. Thinly slice reserved green
onion. Sprinkle noodles with onion and
coriander. Serve with lime cheeks.
NUTRITION: (per serve) 2544kJ; 12g fat;
3.9g sat fat; 47.4g protein; 70.6g carbs;
6g fibre; 133mg chol; 3334mg sodium.

ONE-PAN SPANISH-STYLE

TORTILLA

SERVES 4

PREP 15 MINUTES COOK 30 MINUTES

600g baby white potatoes

2 tablespoons extra virgin olive oil,

plus extra to serve

175g punnet mini capsicums, quartered

lengthways

8 eggs

2 tablespoons milk

230g jar pitted Sicilian olives,

drained, chopped

¼ cup chopped fresh flat-leaf parsley

leaves, pus extra parsley leaves to serve

1 Place potatoes in a large, deep frying

pan over high heat. Cover with cold water.

Bring to the boil. Boil for 15 minutes or

until tender. Drain. Refresh under cold

water. Cut potatoes into 2.5cm pieces.

2 Wipe pan clean. Heat oil in pan over

high heat. Add potatoes. Cook, turning,

for 5 minutes or until light golden. Add

capsicum. Cook, stirring for 4 to 5 minutes

or until capsicum is tender and potatoes

are charred. Whisk half the eggs with the

milk in a jug. Make 4 indents in potato

mixture for whole eggs. Add egg mixture

to pan, being careful not to fill the indents.

Crack whole eggs into indents. Cover pan

with lid. Cook for 4 to 5 minutes or until

eggs are just set and cooked to your liking.

3 Meanwhile, combine olives and parsley

in a bowl. Season with pepper. Spoon

a little olive mixture over tortilla. Sprinkle

with extra parsley leaves and drizzle with

a little extra oil. Serve with the remaining

olive mixture.

NUTRITION: (per serve) 15460kJ; 23.4g fat;

4.8g sat fat; 16g protein; 21.9g carbs;

4g fibre; 430mg chol; 342mg sodium.

THIS MONTH ONE-PAN DINNERS

50

45

VEGIES PER SERVE

2.5