Australian Healthy Food Guide - November 2017

NOVEMBER 2017 HEALTHY FOOD GUIDE 49

Dukkah-crusted lamb
skewers with beetroot
& cabbage slaw
Serves 4 Cost per serve$5.35
Time to make30 min
9 dairy free 9 diabetes friendly

8 wooden skewers
500g leanlamb leg steaks,
cut into 2cm cubes
2 mediumred onions,
cut into thin wedges
1 tablespoondukkah
1 tablespoonlemon juice
1 tablespoonolive oil
2 largebeetroots, peeled,
coarsely grated
¼red cabbage,
finely shredded
1 largered apple, cored,
cut into thin matchsticks
2 tablespoons choppedchives
¼ cup chopped
flat-leaf parsley
4 slicessourdough bread,
to serve

1 Soak the skewers in water for
10 minutes, to prevent burning.
2 Thread the lamb and onion
wedges, alternately, on skewers.
Spray with olive oil and
sprinkle with dukkah.
3 Heat a chargrill pan
or barbecue hotplate
over medium-high
heat. Cook skewers,
turning once, for
5–6 minutes, or until
cooked to your liking.
4 Meanwhile, whisk lemon juice
and olive oil in a large bowl.

Add the beetroot, cabbage,

apple, chives and parsley;

toss slaw to combine.

Season with cracked

black pepper.

5 Serve the lamb

skewers with the slaw

and sourdough bread.

Green

goddess

buddha bowl

(p46)

Serves 4

Cost per serve$5.05

Time to make30 min

9 gluten free 9 diabetes friendly

1 cupquinoa, rinsed, drained

1 medium ripeavocado

¼ cup reduced-fat

plain yoghurt

3 tablespoonslemon juice

2 tablespoons

choppedchives

1 tablespoon chopped

tarragon or

flat-leaf parsley

300g broccoli,

cut into florets

2 bunches asparagus,

trimmed, halved

2 teaspoons olive oil

100g trimmed kale, chopped

300g shredded cooked

chicken breast

1 Place the quinoa

and 1¾ cups of water

in a saucepan and

bring to the boil over

medium heat. Reduce

heat to low. Cook, covered,

for 12 minutes, or until water

has been absorbed and the

quinoa is al dente.

2 Meanwhile, place half of the

avocado, all of the yoghurt,

2 tablespoons lemon juice,

chopped chives and tarragon

in a food processor. Blitz until

smooth. Set the dressing aside.

3 Place the broccoli florets and

halved asparagus in a steamer

over a saucepan of simmering

water. Cover and steam for

2–3 minutes until tender. Drain.

4 Combine the olive oil and the

remaining lemon juice in a large

bowl. Add kale and rub lemon

juice mixture into kale to soften

leaves. Divide quinoa between

serving bowls. Top with steamed

vegetables, kale, slices of the

remaining avocado, shredded

chicken and a drizzle of the

avocado dressing. Serve.

Purple veg provide key antioxidants

Nourish

yourself with

this iron-rich mix

of dukkah lamb

& vegies!

1790kJ/428cal

Protein 36.2g

Total Fat 13.7g

Sat Fat 3.4g

Carbs 34.7g

Sugars 18.1g

Fibre 10.8g

Sodium 353mg

Calcium 107mg

Iron 6.1mg

PER SERVE

PROTEINHIGH

1800kJ/431cal

Protein 36.4g

Total Fat 15.9g

Sat Fat 3.3g

Carbs 39.4g

Sugars 5.9g

Fibre 10.0g

Sodium 66mg

Calcium 116mg

Iron 4.3mg

PER SERVE

PROTEINHIGH

The filling

protein in this

salad tames

hunger

Nut

rition

tip