Super Food Ideas - - MAINS -


2 tea­spoons ex­tra vir­gin olive oil 175g short­cut ba­con rash­ers, finely chopped 2 green onions, thinly sliced 2 gar­lic cloves, crushed 2 tea­spoons finely grated le­mon rind 500g cau­li­flower flo­rets 450g broc­coli flo­rets 3 eggs, lightly beaten 2 ta­ble­spoons milk ½ cup plain flour ½ cup chopped fresh flat-leaf pars­ley leaves ¹⁄³ cup chopped fresh mint leaves ¹⁄³ cup frozen peas 1 cup cooked quinoa 1 long red chilli, chopped ¼ tea­spoon sea salt Salad leaves, to serve

1 Pre­heat oven to 220°C/200°C fan-forced. Grease an 18cm x 28cm slice pan. Line base and sides with baking pa­per, ex­tend­ing pa­per 3cm above edge on all sides. 2 Heat oil in a large fry­ing pan over medium-high heat. Add ba­con. Cook for 4 to 5 min­utes or un­til golden. Add onion and gar­lic. Cook for 1 minute or un­til fra­grant. Re­move from heat. Add le­mon rind. Stir to com­bine. Set aside to cool. 3 Mean­while, place cau­li­flower and broc­coli in a metal steamer over a saucepan of sim­mer­ing wa­ter. Cover. Steam for 7 to 10 min­utes or un­til ten­der. Trans­fer to a bowl. Cool for 10 min­utes. Re­serve half the cau­li­flower and broc­coli flo­rets. Place re­main­ing flo­rets in a food pro­ces­sor. Pulse un­til roughly chopped (do not over-process). Trans­fer to a bowl. Add re­served flo­rets. 4 Add egg, milk, flour, ba­con mix­ture, pars­ley, mint, peas, quinoa, chilli and salt. Sea­son with pep­per. Spread into pre­pared pan. Bake for 35 to 40 min­utes or un­til golden and firm to the touch. Stand for 15 min­utes. 5 Lift frit­ter from pan. Cut into 8 pieces. Serve with salad leaves. NU­TRI­TION: (per serve) 1374kj; 10.2g fat; 2.5g sat fat; 27.1g pro­tein; 25.5g carbs; 6g fi­bre; 187mg chol; 902mg sodium.

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