2020-05-01_Super_Food_Ideas

MAY 2020 super food ideas 53

medium saucepan over medium heat. Add

flour. Cook, stirring, for 1 to 2 minutes or

until mixture bubbles. Remove from heat.

Gradually stir in milk until smooth and

combined. Return to heat. Bring to the

boil, stirring. Reduce heat to low. Cook,

stirring constantly, for 4 to 5 minutes or

until mixture thickens. Add stock cube

and spinach. Stir until spinach just wilts.

Remove from heat. Stir in corn, bacon,

half of the green onion and half the

cheese. Season with salt and pepper.

3 Add sauce to pasta. Stir to combine.

Spoon into prepared dish. Sprinkle with

breadcrumbs and remaining cheese.

Bake for 15 to 20 minutes or until golden.

Stand for 5 minutes. Serve sprinkled with

remaining green onion.

NUTRITION: (per serve) 3011kJ; 24.2g fat;

14.1g sat fat; 36.7g protein; 84.6g carbs;

5.9g fibre; 69mg chol; 1108mg sodium.

ONE-PAN GREEK RISONI

WITH TUNA

SERVES 4

PREP 10 MINUTES COOK 25 MINUTES

1 tablespoon extra virgin olive oil

1 brown onion, finely chopped

2 garlic cloves, crushed

3 teaspoons finely grated lemon rind

1½ cups dried risoni

2 cups chicken stock

¹⁄³ cup lemon juice

4 fresh oregano sprigs

400g can chickpeas, drained, rinsed

425g can tuna in springwater,

drained, flaked

¼ cup fresh oregano leaves

¼ cup chopped fresh dill

100g reduced-fat fetta, crumbled

1 Heat oil in a large frying pan over

medium-high heat. Add onion. Cook,

stirring, for 3 to 4 minutes or until

softened. Add garlic and half the lemon

rind. Cook, stirring, for 30 seconds

or until fragrant.

2 Add risoni and stir to coat. Add

stock, lemon juice, oregano sprigs and

1 cup water. Bring to the boil. Reduce

heat to low. Simmer, covered, stirring

occasionally, for 10 to 12 minutes or

until risoni is tender, adding chickpeas

for last 5 minutes of cooking time.

3 Remove from heat. Gently stir in tuna

and half the oregano and dill. Serve

sprinkled with fetta and remaining lemon

rind, oregano and dill.

NUTRITION: (per serve) 1874kJ; 14.1g fat;

5.7g sat fat; 32.1g protein; 42.2g carbs;

9.9g fibre; 54mg chol; 1108mg sodium.

PERSERVE

$2.85

PER SERVE

$4.32

CRUNCHY-TOPPED
CORNANDBACON

ONE-PAN GREEK

THEINFO

THE INFO

• CLASSIC MAKEOVER


• GREAT FOR KIDS

+ HIGH FIBRE

+ LOW FAT

+ LOW SATURATED FAT

+ ONE PAN

+ SUPER EASY

MAINS FROM THE PANTRY

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