2020-05-01_Super_Food_Ideas

52 super food ideas MAY 2020

ONE-PAN QUICK AND EASY
CAULIFLOWER KORMA
SERVES 4
PREP 15 MINUTES COOK 25 MINUTES

1 tablespoon vegetable oil
1 brown onion, thinly sliced
2 garlic cloves, crushed
¼ cup korma curry paste
400g can diced tomatoes
½ medium cauliflower, cut into florets
400g can lentils, drained, rinsed
200g green beans, trimmed,
chopped
200g tub low-fat plain Greek-style yoghurt
250g packet 90 second basmati rice
100g baby spinach
½ cup chopped fresh coriander leaves
Lemon wedges and naan bread,
warmed, to serve

1 Heat oil in a large saucepan over
medium heat. Add onion. Cook, stirring,
for 3 to 5 minutes or until softened. Add
garlic and curry paste. Cook, stirring,
for 1 minute or until fragrant.

2 Add tomato, cauliflower and 1½ cups

water. Bring to the boil. Reduce heat to

low. Cover. Simmer for 12 minutes. Add

lentils and beans. Simmer, uncovered,

for 5 minutes or until vegetables are

tender. Stir in ½ cup yoghurt. Simmer

for 1 minute or until heated through.

3 Cook rice following packet directions.

Stir spinach and half the coriander into

curry. Simmer for 1 minute or until spinach

wilts. Stir in rice until almost combined.

Sprinkle curry with remaining coriander

and dollop with remaining yoghurt. Serve

with lemon wedges and naan bread.

NUTRITION: (per serve) 2619kJ; 20.8g fat;

6.7g sat fat; 22.4g protein; 77.8g carbs;

15.4g fibre; 20mg chol; 1192mg sodium.

CRUNCHY-TOPPED CORN AND

BACON MAC ’N’ CHEESE

SERVES 4

PREP 20 MINUTES COOK 40 MINUTES

375g dried elbow pasta

4 middle bacon rashers, trimmed, chopped

20g butter

2 tablespoons plain flour

2 cups milk

1 chicken stock cube, crumbled

100g baby spinach

300g can corn kernels, drained, rinsed

3 green onions, thinly sliced

1½ cups grated pizza cheese

¹⁄³ cup panko breadcrumbs

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

Grease a 5cm-deep, 22cm square (base)

ovenproof dish. Cook pasta in a large

saucepan of boiling salted water, following

packet directions. Drain. Return to pan.

2 Meanwhile, heat a small non-stick frying

pan over medium-high heat. Add bacon.

Cook for 3 to 4 minutes or until crisp. Drain

bacon on paper towel. Melt butter in a RECIPES

CATHIE LONNIE

PHOTOGRAPHY

NIGEL LOUGH

STYLING

JENN TOLHURST

FOOD PREPARATION

BREESA SWANN

PER SERVE

$3.52

ONE-PAN QUICK AND
EASY CAULIFLOWER
KORMA

VEGIES PER

SERVE

4

40