board and slice. Wipe pan
clean and return to heat.
4 Spread remaining
yoghurt on wraps. Sprinkle
over pine nuts then scatter
chicken slices, parsley,
tomatoes and cucumber.
Drizzle with remaining lemon
juice, season and roll up.
5 Put wraps back in preheated
pan for 30 seconds each
side to lightly toast then
serve with salad, if desired,
for a complete meal.PER SERVING ENERGY 2182KJ |
PROTEIN 38G | TOTAL FAT 20G (SAT
FAT 6G) | CARBS 44G | FIBRE 4.5G |
SODIUM 703MGPrawn, butternut
and mango curry
Preparation time: 10 mins
Cooking time: 25 mins
Serves 2200g butternut pumpkin,
peeled, deseeded, cut
into bite-sized pieces
1 Tbsp extra virgin olive oil
1 brown onion,
finely chopped
1cm piece ginger,
finely chopped
1 clove garlic, finely sliced
1 stalk lemongrass, white
part only, smashed
½ long red chilli,
deseeded, finely chopped
½ tsp ground turmeric
½ tsp ground cumin
½ tsp ground coriander
½ ripe mango, stoned,
peeled, cut into chunks
150ml salt-reduced
vegetable stock
150ml light coconut milk
200g baby spinach leaves
175g peeled green
king prawns
1 tsp salt-reduced
soy sauce
Juice of 1 lime
2 Tbsp finely chopped
coriander leaves
Freshly ground black
pepper, to season250g pouch microwave
brown rice, to serve1 Preheat oven to 180°C.
Line an oven tray with baking
paper. Put pumpkin on
prepared tray and roast for
15 minutes or until almost
soft. Remove and set aside.
2 Heat oil in a wok or large
non-stick frying pan over
a medium heat. Add onion
and cook for 2 minutes
or until soft. Add ginger,
garlic, lemongrass, chilli
and ground spices. Cook
for a further 3 minutes.
3 Stir through mango,
roasted pumpkin, stock
and coconut milk. Gently
stir to combine, slowly
bringing to the boil. Reduce
heat to low and simmer
for a further 2 minutes.
4 Add spinach and
prawns and stir. Cook for
3 minutes or until prawns
are cooked through and
spinach has wilted. Remove
and discard lemongrass.
Stir through soy, lime juice
and chopped coriander.
Season with pepper.
5 Meanwhile, cook rice
following pack instructions.
Serve curry with rice.(^) PER SERVING 2280KJ | PROTEIN
28G | TOTAL FAT 18G (SAT FAT
6.8G) | CARBS 62G | FIBRE
10G | SODIUM 635MG
Green smoothie bowl
Preparation time: 15 mins
plus 2 hours freezing
Cooking time: 10 mins
Serves 4
2 bananas, sliced
1 ripe avocado, stoned,
peeled, roughly chopped
1 small ripe mango, stoned,
peeled, roughly chopped
100g baby spinach leaves
250ml skim milk
1 Tbsp no added sugar
or salt peanut butter
1 Tbsp honey
175g mixed fruit, chopped
(such as banana,
mango, raspberries
and blueberries)
Chia seeds, to sprinkle
SEED MIX
1 Tbsp chia seeds
1 Tbsp linseeds
4 Tbsp pumpkin seeds
4 Tbsp sunflower seeds
4 Tbsp coconut flakes
4 Tbsp flaked almonds
¼ tsp ground cinnamon
1 Tbsp honey
1 Line a small oven
tray with baking paper.
Arrange banana slices on
top then put in freezer for
2 hours or until frozen solid
(see Cook’s tips, left).
2 To make seed mix,
preheat oven to 160°C and
line an oven tray with baking
paper. Put seeds, coconut and
almonds in a large bowl. Add
cinnamon and drizzle over
honey. Toss until everything
is well coated. Spread on
prepared tray in an even layer.
Bake, stirring every 5 minutes,
for 10 minutes or until seeds
are lightly toasted. Set aside
to cool (see Cook’s tips, left).
3 Put frozen banana,
avocado, mango, spinach,
milk, peanut butter, and
honey in a blender and
whizz to a thick smoothie
consistency. You may need
to scrape down sides of
blender with a spoon a few
times (see Cook’s tips, left).
4 Divide green smoothie
between 4 bowls and
arrange chopped mixed
fruit on top. Scatter each
bowl with 1 Tbsp of
the seed mix. To serve,
sprinkle chia seeds on top.
PER SERVING 2209KJ |
PROTEIN 15G | TOTAL FAT 35G
(SAT FAT 9G) | CARBS 35G |
FIBRE 10G | SODIUM 54MG
Prawn and mango curry
Green smoothie bowl
healthyrecipes
½ cucumber, diced
Mixed green leaf salad,
to serve (optional)
1 Lay chicken on a sheet
of baking paper and cover
with another sheet. Flatten
with a rolling pin. Set aside.
2 Put ½ of the yoghurt and
½ of the lemon juice in a large
bowl. Add lemon zest, allspice,
oil, garlic and a pinch of salt. Mix
thoroughly then remove paper
from chicken and stir in chicken
pieces to coat well in marinade.
Cover bowl with plastic wrap and
chill for 30 minutes to marinate.
3 Heat a griddle pan over
a high heat. Cook chicken for
5 minutes each side or until
cooked through. (You may
need to do this in batches.)
Transfer chicken to a chopping
C o o k’s t i p s
Green smoothie bowl
n In Step 1, once
you’ve frozen banana
slices, you can put
them in a zip-lock bag
and keep in freezer
for up to 3 months.
n The seed mix recipe
makes enough for
8–10 servings, so
store leftovers in an
airtight container for
up to 1 month.
n For a runnier smoothie,
add extra milk.
Photography Immediate Media; nutritional information Nicole Senior
104 BETTER HOMES AND GARDENS, FEBRUARY 2017 bhg.com.au