Super Food Ideas - - WEEK 1 -


1 ta­ble­spoon basil pesto 50g but­ter, soft­ened 700g se­bago pota­toes, peeled, roughly chopped 300g granny smith ap­ples, peeled, cored, roughly chopped ¹⁄³ cup milk ¹⁄³ cup plain flour 1 egg 1½ cups panko bread­crumbs 8 (500g to­tal) pork siz­zle steaks ¹⁄³ cup ex­tra vir­gin olive oil 300g green beans, trimmed Zest of 1 le­mon

1 Com­bine pesto and but­ter in a small bowl. Set aside un­til re­quired. 2 Place potato and ap­ple in a large saucepan. Cover with cold wa­ter. Bring to the boil over high heat. Re­duce heat to medium-high. Boil for 15 min­utes or un­til ten­der. Drain well. Re­turn to pan. Mash un­til smooth. Add milk. Sea­son with salt and pep­per. Mix well to com­bine. Cover to keep warm. 3 Place the flour on a plate. Whisk egg with 1 ta­ble­spoon wa­ter in a shal­low bowl. Place bread­crumbs on a plate. Work­ing with 1 steak at a time, coat in flour, shak­ing off ex­cess. Dip in egg mix­ture, then coat in bread­crumbs, press­ing to se­cure. Place on a plate. 4 Heat oil in a large fry­ing pan over medium-high heat. Cook steaks for 2 min­utes each side or un­til golden and just cooked through. Trans­fer to pa­per towel to drain. 5 Mean­while, cook beans in a saucepan of boil­ing wa­ter for 1 minute or un­til bright green and just ten­der. Drain well. Toss with le­mon zest. Sea­son. Serve steaks with mash, beans and pesto but­ter. NU­TRI­TION: (per serve) 3226kj; 35.7g fat; 11.5g sat fat; 44.7g pro­tein; 64.8g carbs; 6.2g fi­bre; 2mg chol; 465mg sodium.

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