2020-05-01_Super_Food_Ideas

58 super food ideas MAY 2020

BRUSSELS SPROUTS, BROWN
RICE AND BROCCOLINI SALAD
SERVES 4
PREP 25 MINUTES COOK 30 MINUTES

400g Brussels sprouts, halved
1 large red onion, cut into wedges
2 garlic cloves, unpeeled
2 tablespoons maple syrup
1 tablespoon extra virgin olive oil
²⁄³ cup plain low-fat Greek-style yoghurt
2 tablespoons lemon juice, plus lemon
zest to serve
1 tablespoon chopped fresh dill
450g packet 2½ minute brown rice
1 bunch broccolini, trimmed
¼ cup dried currants
2 tablespoons chopped fresh
coriander leaves
3 fresh figs, halved
½ cup fresh coriander sprigs
1 pomegranate, halved, seeds removed
1 tablespoon pistachio and thyme dukkah

1 Preheat oven to 220°C/200°C fan-forced.
Line a large baking tray with baking paper.
Place sprouts, onion and garlic on tray.
Drizzle with maple syrup and oil. Season
with salt and pepper. Roast for 30 minutes,
turning halfway during cooking.
2 Meanwhile, combine yoghurt, lemon
juice and dill in a bowl. Cover. Refrigerate
until required. Place rice in a large
microwave-safe bowl. Arrange broccolini on
top. Cover with plastic wrap. Microwave
on HIGH (100%) for 3 minutes or until
mixture is hot and broccolini is tender.
Set broccolini aside. Add currants and
chopped coriander to rice. Season with
salt and pepper. Toss to combine.
3 Arrange rice mixture, broccolini, Brussels
sprouts, onion and figs on a serving
platter. Squeeze garlic from skins. Add
garlic to yoghurt dressing. Stir to combine.
Drizzle dressing over salad. Top with
coriander sprigs, pomegranate seeds and
dukkah. Sprinkle with lemon zest. Serve.
NUTRITION: (per serve) 2234kJ; 14.7g fat;
3.9g sat fat; 16.4g protein; 73.4g carbs;
17g fibre; 18mg chol; 188mg sodium.

STICKY CARROT AND

CAULIFLOWER ‘TABOULI’

SERVES 4

PREP 20 MINUTES COOK 15 MINUTES

6 medium carrots, thickly

sliced diagonally

250g packet cauliflower rice (see note)

2 tablespoons extra virgin olive oil

¼ cup honey

2 teaspoons smoked paprika

1 teaspoon wholegrain mustard

400g can chickpeas, drained, rinsed

½ x 330g jar chargrilled capsicum, drained,

finely chopped

1 cup firmly packed fresh flat-leaf

parsley leaves, roughly chopped, plus

extra leaves, to serve

½ cup loosely packed fresh mint leaves,

roughly chopped

1 green onion, thinly sliced

¼ cup lemon juice

1 Place carrot in a microwave-safe bowl.

Add 1 tablespoon cold water. Cover

loosely with plastic wrap. Microwave

on HIGH (100%) for 4 minutes or until

tender. Drain carrot. Cook cauliflower rice

following microwave directions on packet.

Keep cauliflower rice warm.

2 Heat half the oil in a large frying pan

over medium-high heat. Add carrot. Cook

for 1 minute. Add honey, paprika and

mustard. Season with salt and pepper.

Cook, tossing occasionally, for 5 minutes

or until carrot is golden and sticky.

Remove from heat.

3 Place cauliflower rice, chickpeas,

capsicum, parsley, mint, onion, lemon

juice and remaining oil in a bowl. Season

well with salt and pepper. Toss to combine.

Transfer to a serving plate. Top with carrot

mixture. Sprinkle with extra parsley. Serve.

NUTRITION: (per serve) 1218kJ; 10.2g fat;

1.5g sat fat; 6.6g protein; 36.5g carbs;

15.1g fibre; 0mg chol; 367mg sodium.

RECIPES

KIM COVERDALE

PHOTOGRAPHY

GUY BAILEY

STYLING

KRISTEN WILSON

FOOD PREPARATION

DIXIE ELLIOTT

PER SERVE

$4.98

BRUSSELS SPROUTS,

BROWN RICE AND

BROCCOLINI SALAD

+ HEART FRIENDLY

+ HIGH IN FIBRE

+ LOW SATURATED FAT

+ LOWER SODIUM

+ VEGETARIAN

55

VEGIES PER

SERVE

2.5