Australian Healthy Food Guide – June 2019

hfg RECIPES

Spiceupacoldwinternightwithtandoori-flavoured

roastsalmonandveg—readyinjust 20 minutes!

Recipe

&

styling:

Niki

Bezzant.

Photography:

Melanie

Jenkins.

1 Preheatovento200°C.Place

quinoa,stockand½cupofwater

inasmallsaucepan.Bringtothe

boil,thenreduceheattolow,and

simmeruntilliquidisabsorbed.

2 Lineabakingtraywithbaking

paper.Placesalmonontrayand

spreadtandooripasteoverthe

topofeachfillet.Bakeinthe

ovenfor 10 – 15 minutes.

3 Sprayamediumnon-stick

fryingpanwitholiveoilandset

overamedium-highheat.Cook

leek,stirring,for 5 minutes.Add

thespinach(orkale)andcook,

stirring,foranother 5 minutes.

MEAL FOR TWO

2018kJ/482cal

Protein36.6g

TotalFat18.2g

SatFat3.4g

Carbs35.7g

Sugars11.4g

Fibre10.8g

Sodium275mg

Calcium269mg

Iron6.7mg

PER SERVE

Roast tandoori-spiced

salmon with quinoa

& lemon yoghurt

Serves 2

Cost per serve $8.10

Time to make 20 min

gluten free diabetes friendly

½ cup quinoa

½ cup gluten-free, reduced-salt

chicken stock

2 x 100g skinless salmon fi llets

2 teaspoons store-bought

gluten-free tandoori paste

1 leek, thinly sliced

3 cups baby spinach or kale

½ cup reduced-fat

plain yoghurt

Zest of 1 lemon, plus

wedges, to garnish

4 Combine the yoghurt and

lemon zest in a bowl. Serve

the salmon and the quinoa

and greens with the lemon

yoghurt on the side. Garnish

withlemon wedges.

PROTEINHIGH

JUNE 2019 HEALTHY FOOD GUIDE 71