The fam­ily will love this zucchini, squash and as­para­gus galette with creamy ri­cotta!

Healthy Food Guide (Australia) - - CONTENTS -

Warm cap­rese pasta (p52) Serves 4 Cost per serve $5.50 Hands-on time 15 min Cooking time 15 min veg­e­tar­ian

250g pasta spi­rals 2 ta­ble­spoons olive oil 1 small red onion, finely chopped 3 gar­lic cloves, crushed 600g as­sorted baby

toma­toes, halved 1 cup basil leaves, torn 4 large (120g) boc­concini, torn 120g baby rocket 2 Le­banese cu­cum­bers,

peeled into rib­bons 1 cup as­sorted olives 2 ta­ble­spoons bal­samic vine­gar 1 Cook pasta in a large saucepan ac­cord­ing to packet in­struc­tions, then drain, re­serv­ing ²⁄³ cup of the cooking liq­uid, and set aside. 2 Mean­while, heat olive oil in a large saucepan set over medium heat. Add onion and gar­lic; cook, stir­ring, for 5 min­utes, or un­til soft. Add toma­toes and cook, stir­ring, for 5 min­utes, or un­til just soft. Add cooked pasta and re­served cooking liq­uid; stir un­til liq­uid forms a thin sauce. Re­move pan from heat and stir in basil. 3 Place rocket, cu­cum­ber rib­bons and olives in a salad bowl; driz­zle with bal­samic vine­gar and toss. 4 Divide cap­rese pasta among 4 plates, top with torn boc­concini and rocket salad, sea­son with cracked black pep­per and serve.

Zucchini, squash & as­para­gus galette (p53)

Serves 4 Cost per serve $3.90 Hands-on time 20 min Cooking time 30 min

veg­e­tar­ian di­a­betes friendly

2 bunches as­para­gus, trimmed 150g green beans, trimmed 1 sheet frozen re­duced-fat

puff pas­try, just thawed ²⁄³ cup re­duced-fat fresh ri­cotta 2 tea­spoons lemon zest ¼ cup finely chopped chives 1 medium zucchini,

very thinly sliced 4 yel­low squash,

very thinly sliced 100g baby kale, plus

ex­tra, to gar­nish 1 small red capsicum,

thinly sliced 2 ta­ble­spoons bal­samic vine­gar 1 Pre­heat oven to 200°C. Line a large bak­ing tray with bak­ing pa­per. Cook as­para­gus and green beans in sep­a­rate large sau­cepans of boil­ing wa­ter for 1–2 min­utes, or un­til just ten­der. Re­fresh cooked greens in cold wa­ter, then drain. 2 Com­bine ri­cotta with lemon zest and 2 ta­ble­spoons of the chives in a large bowl. Roll out pas­try into a 30cm-di­am­e­ter cir­cle. Trans­fer pas­try cir­cle to pre­pared bak­ing tray; spread with ri­cotta mix­ture, leav­ing a 2cm bor­der around edge. 3 Ar­range zucchini and squash slices on ri­cotta layer. Trans­fer bak­ing tray to oven and bake for 25–30 min­utes, or un­til pas­try is golden and ve­g­ies are ten­der. 4 Mean­while, cut half of the cooked as­para­gus into short lengths and com­bine with baby kale, cooked green beans and sliced capsicum in a salad bowl; driz­zle with vine­gar and toss. 5 Scat­ter cooked vegie galette with re­main­ing chives and ex­tra baby kale; sea­son with cracked black pep­per. Serve galette with re­main­ing as­para­gus and salad. Cook’s tip You can re­place the chives with chopped oregano or basil, or use 1 tea­spoon of dried oregano, if pre­ferred.

Tofu, egg & herb fried rice Serves 4 Cost per serve $3.10 Hands-on time 15 min Cooking time 30 min dairy free veg­e­tar­ian

2 tea­spoons canola oil 300g firm tofu, diced into

2cm cubes 2 tea­spoons sesame oil 3 gar­lic cloves, crushed 2 long red chillies, thinly sliced 1 red capsicum, thinly sliced 1 bunch broc­col­ini,

halved di­ag­o­nally 3 cups cooked long-grain

brown rice ¼ cup veg­e­tar­ian oys­ter sauce ¹⁄³ cup chopped mint leaves ¹⁄³ cup chopped co­rian­der leaves 2 shal­lots (green part only),

thinly sliced 4 eggs

1 Set a wok or large saucepan over medium–high heat. add canola oil and heat. add tofu; stir-fry for 4–5 min­utes, or un­til golden. Re­move cooked tofu from wok and set aside. 2 Heat sesame oil in same wok (or pan) over medium–high heat. add gar­lic, chillies and capsicum; stir-fry for 2 min­utes, or un­til soft. add broc­col­ini and brown rice; stir-fry for about 2 min­utes, or un­til broc­col­ini is al­most ten­der and rice has heated through. 3 add cooked tofu to wok with oys­ter sauce and 2 ta­ble­spoons wa­ter; stir-fry un­til hot. Re­move wok from heat. Stir mint, co­rian­der and shal­lots through rice mix­ture. 4 Fry eggs in a large non-stick fry­ing pan for 2–3 min­utes, or un­til cooked to your lik­ing. divide tofu and herb rice among 4 bowls, top with a fried egg and serve.

Tofu, egg & herb fried rice Treat your body to this low-kJ bowl of crunchy tofu & fresh herbs

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