Healthy Food Guide (Australia) - - SHOPPING -

Serves 4 Time to make 40 min

Pre­heat the oven to 180°C. Sauté the spinach in a lit­tle gar­lic-in­fused olive oil un­til wilted. Leave to cool. Com­bine spinach, ri­cotta and pine nuts in a bowl. Place a spoon­ful of the spinach mix­ture on the cor­ner of a sheet of filo. Fold the sheet into a triangle, then fold twice more. Spray with olive oil. Re­peat to make 8 tri­an­gles. Bake for 15–20 min­utes, and serve with a side salad. Per serve: 1016kJ (243cal), 11.0g pro­tein, 12.0g fat, 2.0g sat fat, 19.1g carbs, 3.6g sug­ars, 5.4g fi­bre, 297mg sodium, 206mg cal­cium, 3.6mg iron

Serves 4 Time to make 50 min

Pre­heat oven to 180°C. Dice the chicken breast and brown in a large non-stick fry­ing pan. Then add the curry paste and sauté for 1 minute. Add 160ml re­duced-fat co­conut milk and ¹£³ cup wa­ter. Add ve­g­ies and sim­mer for 10 min­utes, or un­til sauce thick­ens. Di­vide chicken mix­ture among 4 in­di­vid­ual pie dishes. Top each pie with a sheet of scrunched filo and spray with olive oil. Bake for 30–35 min­utes. Serve with a side salad. Per serve: 1134kJ (271cal), 27.1g pro­tein, 8.9g fat, 3.8g sat fat, 17.8g carbs, 5.1g sug­ars, 5.0g fi­bre, 750mg sodium, 60mg cal­cium, 1.9mg iron

Serves 4 Time to make 30 min

Pre­heat oven to 180°C. Spray sheet of filo pas­try with oil. Top with a sec­ond sheet; spray again. Fold over twice to make a rec­tan­gle. Cut pas­try into 2 squares. Re­peat with re­main­ing sheets. Cut each square stack into 14cm-di­am­e­ter cir­cle. Press each stack into 4 holes of a muf­fin tin. Bake for 8–10 min­utes, cool in tin. Mix yo­ghurt and co­coa; spoon into tarts and top with rasp­ber­ries. Per serve: 385kJ (92cal), 4.3g pro­tein, 2.0g fat, 0.4g sat fat, 12.3g carbs, 4.4g sug­ars, 2.2g fi­bre, 88mg sodium, 99mg cal­cium, 0.3mg iron

8 sheets filo pas­try ¼ cup pine nuts

150g re­duced-fat vanilla yo­ghurt

1 tsp co­coa

red curry paste


4 sheets filo pas­try

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