Pump up fi­bre in­take with vi­brant veg stuff­ings

Healthy Food Guide (Australia) - - RECIPES -

Prawn, lime & co­rian­der stuffed av­o­ca­dos

Serves 4 Cost per serve $6.10 Time to make 25 min

2 large ripe av­o­ca­dos ¼ cup lime juice, plus lime wedges, to serve ½ cup re­duced fat plain yo­ghurt ¹⁄³ cup chopped co­rian­der, plus ex­tra, to serve 2 ta­ble­spoons finely chopped chives, plus ex­tra, to serve Few drops tabasco sauce, to taste ¾ tea­spoon Worces­ter­shire sauce 12 cooked king prawns, peeled, halved length­ways 2 large Le­banese cu­cum­bers, quar­tered length­ways, de­seeded, chopped ½ small ice­berg let­tuce, cut into thick wedges 4 mini corn tor­tillas, warmed, to serve

1 Halve av­o­ca­dos length­ways and re­move the seeds. Care­fully scoop out av­o­cado flesh, leav­ing a 0.5cm bor­der of av­o­cado flesh. Brush the av­o­cado shells with 1 ta­ble­spoon lime juice. Chop av­o­cado flesh roughly; set aside. 2 Com­bine re­main­ing lime juice with yo­ghurt, co­rian­der, chives, tabasco and Worces­ter­shire sauce in a large bowl. Mix un­til well com­bined and sea­son well with cracked black pep­per. Toss through prawns and cu­cum­ber.

3 Spoon the prawn mix­ture into the av­o­cado shells. Sprin­kle with ex­tra co­rian­der leaves and chives. Serve with let­tuce, lime wedges and warmed corn tor­tillas.

To­mato, boc­concini & pro­sciutto roasted mush­rooms

(p61) Serves 4 Cost per serve $4.15 Time to make 30 min

4 large or 8 medium flat mush­rooms 8 thin slices pro­sciutto, torn 1 x 400g pun­net to­mato med­ley mix, halved 6 balls boc­concini, roughly torn 4 slices whole­grain sour­dough 2 gar­lic cloves, halved length­ways 1 ta­ble­spoon caramelise­d bal­samic vine­gar ¹⁄³ cup toasted pine nuts 75g baby rocket

1 Pre­heat oven to 180˚C. Line a large bak­ing tray with bak­ing pa­per. Place mush­rooms, stem side up, on tray and spray with olive oil. Top each mush­room with pro­sciutto, toma­toes and the boc­concini. Spray with oil and bake for 12–15 min­utes, or un­til mush­rooms are just ten­der and the boc­concini has melted. 2 Mean­while, set a char­grill pan over high heat. Spray bread on both sides with olive oil and rub with gar­lic. Grill the bread un­til golden and toasted. 3 Ar­range mush­rooms on serv­ing plates. Driz­zle with caramelise­d bal­samic vine­gar and sprin­kle with pine nuts. Serve mush­rooms with rocket and grilled bread.

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