THE GOOD CARBS COOKBOOK The Good Carbs Cookbook (by Alan Barclay, Kate McGhie and Philippa Sandall) published by Murdoch Books
helps you choose the best fruits, vegetables, beans, peas, lentils,
seeds, nuts and grains and explains how to use them in 100 refreshingly
nourishing recipes to enjoy every day, for breakfast, brunch, lunch,
dinner and dessert. The recipes are easy to prepare, (mostly) quick to
cook, long in flavour and full of sustaining goodness, so you feel
fuller for longer. There is a nutritional analysis for each recipe and
tips and helpful hints for the novice, nervous, curious or time-starved
cook.
PAN ROASTED SWEET POTATO AND BEETROOT WITH SHARP GRAPEFRUIT GLAZE
Roasting is one of the easiest and best-tasting ways to cook
autumn-winter
veggies – just toss everything with oil, throw them in a baking dish and
cook them in a hot oven. The more the surface area of veggies to be
roasted the crisper they become. The
aptly named, sweet potatoes turn remarkably sweet as they cook and
caramelise while the roasted beets provide a bright colour contrast. The
sharp sweet-sour glaze (lemon, blood orange or pomelo can replace
grapefruit) adds significantly to the dish’s Vitamin P – Pleasure that
is – eating enjoyment. Preparation time: 15 minutes • Cooking time: 35
minutes • Serves: 6
6 small beetroot
1 medium (orange-fleshed) sweet potato
2 medium red onions
⅓ cup balsamic vinegar
¼ cup olive oil
1 tablespoon finely grated grapefruit zest
¼ cup grapefruit juice
2 tablespoons currants
2 tablespoons toasted pine nuts
Preheat
oven to 200°C/400°F (fan-forced 180°C/350°F). • Simmer the beetroot in a
large pot of water for 10 minutes. Drain into a colander and when cool
enough to handle, peel and halve. • Peel the sweet potato and cut into
chunks the size of the beetroot pieces. Slice the onion into thick
wedges and put into a roasting pan with the beetroot, sweet potato,
balsamic, oil, grapefruit zest and juice. • Tumble them all together and
roast for about 20 minutes or until the vegetables are crisp-tender and
slightly caramelised. • Remove the pan from the oven and sprinkle over
the currants and pine nuts. Give the pan a few quick sharp tosses and
serve.
Per serve
970kJ/230 calories; 4.5g
protein; 13g fat (includes 1.5g saturated fat; saturated : unsaturated
fat ratio 0.13); 22g available carbs (includes 16g sugars and 8g
starches); 6g fibre; 60mg sodium; 560mg potassium; sodium : potassium
ratio 0.1
GOOD GUT HEALTH
The Glycemic Index Foundation,
a not-for- profit health promotion charity committed to providing
people with the tools to help them improve their wellbeing with healthy
low GI healthy eating principles, have teamed up with the CSIRO to
promote the online Total Wellbeing Diet Gut Health Program. Find out how
you can participate here.
BROWN RICE, CHICKEN AND ROAST VEGETABLE SALAD WITH PESTO
Use
a pre-cooked chicken if you don’t have time to roast your own. You can
also prepare the roast vegetables ahead of time and serve cold, or
re-heated with the salad. Serves 2
200g/7oz lean chicken breast
Butternut pumpkin, 0.25 average pumpkin(s), diced
1 medium zucchini, diced
2 teaspoons smoked paprika
Olive oil spray
1 x 250g (9oz) pouch SunRice Medium Grain Brown Steamed Rice in 90 Seconds
2 cups baby spinach
2 tablespoons basil pesto
Preheat
the oven to 200°C/400°F (180°C/350°F fan forced). • Place the chicken
breast, pumpkin and zucchini on a lined baking tray. Sprinkle over the
smoked paprika, spray with cooking oil and toss well to combine. • Roast
for 20–25 minutes or until golden and tender. Once cooled slice the
chicken thinly across the grain. • To serve combine the brown rice,
roasted vegetables and baby spinach in a large bowl. Top with sliced
chicken and pesto.
Per serve
2151kJ/514.5
calories; 33.6g protein; 15.6g fat (includes 2g saturated fat;
saturated : unsaturated fat ratio 0.15); 56.1g available carbs (includes
10.2g sugars; 37.3g starches); 8.6g fibre; 336.9mg sodium
