Australian Healthy Food Guide – June 2019

25

mins

JUNE 2019 HealtHy Food Guide 47

tuesday

tandoori salmon with

toasted coconut greens

Serves 4 Cost per serve $7.50

gluten free diabetes friendly

4 x 150g skinless salmon

fillets, bones removed

2 tablespoons gluten-free

tandoori paste

200g green beans,

halved diagonally

150g snow peas

3 cups baby spinach

1 tablespoon shredded

coconut, toasted

1 long red chilli,

finely sliced

2 tablespoons chopped

coriander leaves

1 x 250g pouch microwavable

brown rice, heated

½ cup reduced-fat

plain yoghurt

1 garlic clove, crushed

1 teaspoon chopped dill

Lemon wedges, to serve

1 Brush salmon with tandoori

paste. Spray a large non-stick

2119kJ/507cal

Protein 39.9g

total Fat 24.9g

Sat Fat 5.7g

Carbs 26.9g

Sugars5.0g

Fibre 6.6g

Sodium 366mg

Calcium 154mg

iron 4.9mg

PerServe

frying pan with olive oil and

set over medium heat. Cook

salmon for 3 minutes each side

for medium, or until cooked to

your liking. transfer to a plate

and rest for 5 minutes.

2 Wipe pan clean and spray

again with olive oil. Return to

a medium heart. Stir-fry beans

and snow peas for 3 minutes,

or until tender. add spinach

and toss until it wilts. add half

of the coconut and the chilli;

toss to combine. Season with

cracked black pepper.

3 add remaining coconut and

coriander to heated rice. Whisk

the yoghurt, garlic and dill in a

bowl. Serve salmon with coconut

greens, rice, dill yoghurt and

lemonwedges.

prothighEiN^