Better_HomesandGardensAustralia-February_2017

Fish and chorizo stew

Preparation time: 10 mins

Cooking time: 20 mins

Serves 4

2 tsp extra virgin olive oil

1 large onion, finely chopped

100g chorizo, finely chopped

400g can chopped tomatoes

Freshly ground black

pepper, to season

4 x 150g boneless

blue‑eye trevalla fillets

400g can butter beans, drained

½ small bunch parsley

leaves, finely chopped

1 Heat oil in a deep frying pan

ov er a medium heat. Add onion

and cook, stirring occasionally,

for 5 minutes or until soft. Add

chorizo and cook for a further 2

minutes to release chorizo oil. Pour

in tomatoes then fill can with water

and add to pan. Bring to the boil.

2 Season fish fillets and nestle

them in pan. Reduce heat to low

and gently simmer for 7 minutes.

Gently stir in beans and cook

for 2 minutes or until hot. To

serve, scatter stew with parsley.

PER SERVING 1180KJ | PROTEIN

37G | TOTAL FAT 10G (SAT FAT 3G) |

CARBS 8G | FIBRE 5G | SODIUM 765MG

Salmon yakitori with

stir‑fried brown rice

Preparation time: 15 mins

plus 20 mins marinating

Cooking time: 10 mins

Serves 2

2 x 100g skinless, boneless

salmon fillets, cut into cubes

8 green shallots, ½ cut into

4cm lengths, ½ finely sliced

2 tsp rice wine vinegar

2 tsp salt‑reduced soy sauce

2 tsp mirin (sweet rice wine)

2 tsp sesame oil

4 tsp grated ginger

1 long red chilli, finely chopped

2 cloves garlic, minced

½ cup edamame or peas

2 small pak choy, thinly sliced

250g pouch microwave

brown rice, heated

1 Thread alternating salmon

pieces and shallot lengths onto 2

presoaked bamboo skewers. Mix

vinegar, soy and mirin in a small

bowl then brush ½ over skewers.

Cover and set aside at room temp

for 20 minutes to marinate.

2 Meanwhile, preheat grill to

high. Heat sesame oil in a frying

pan or wok over a high heat.

Add ginger, chilli and garlic,

and cook for 1 minute or until

fragrant. Add edamame or peas,

pak choy and sliced shallots. Fry

for 1 minute then add rice and

stir-fry until heated through.

3 Grill skewers, brushing with

remaining marinade halfway

through, for 2 minutes each side

or until salmon is cooked through.

4 Serve glazed skewers on

top of fried brown rice.

PER SERVING 2200KJ | PROTEIN

30G | TOTAL FAT 21G (SAT FAT 4G) |

CARBS 48G | FIBRE 8G | SODIUM 273MG

Kale and burghul tabouli

with yoghurt dressing

Preparation time: 15 mins

Cooking time: 15 mins

Serves 2

150g burghul (a cracked

wheat also called burgul,

look in health food stores)

2 free‑range eggs

60g baby kale,

roughly chopped

20g hazelnuts, toasted,

roughly chopped

1 carrot, cut into matchsticks

3 green shallots,

roughly chopped

50g pomegranate arils

1 tsp dried chilli flakes

Juice of 1 lemon

DRESSING

100ml low‑fat plain yoghurt

2 Tbsp white wine vinegar

Spicy roasted chickpeas
Preparation time: 5 mins
Cooking time: 35 mins
Serves 4 (as a snack)

400g can chickpeas, drained
1 tsp extra virgin olive oil
1 tsp smoked paprika
1 tsp ground cumin
1 tsp ground coriander
Sea‑salt flakes and freshly ground
black pepper to season

1 Preheat oven to 180°C. Put
chickpeas in a large bowl with
oil and all spices. Season then
toss well until chickpeas are
coated. Pour onto an oven tray.
2 Roast, stirring halfway
through, for 35 minutes or until
dried out evenly and crunchy.
Set aside to cool completely.
Serve or store in an airtight
container for up to 3 days.

healthyrecipes

PER SERVING 480KJ | PROTEIN 6G | TOTAL

FAT 3G (SAT FAT 0.5G) | CARBS 12G |

FIBRE 5G | SODIUM 315MG

Smart snack

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