0:30 Prep • 0:15 Oven • 24 Servings (Tarts) • Dessert • Special Occasion
INGREDIENTS
1 1/2 cups plain flour, plus extra 1 tablespoon, for rolling
1/3 cup hazelnut meal
150g reduced-fat table spread
125g punnet blueberries
125g punnet raspberries
25g grated dark chocolate
Filling
150g low-fat natural yoghurt
200g extra-light cream cheese
4 tablespoons no-added-sugar strawberry jam
METHOD
Preheat oven to 180°C. Lightly grease a 24-hole mini-muffin tin. Place flour and hazelnut meal in a large bowl. Rub table spread into flour until mixture resembles coarse breadcrumbs. Add just enough water to make a soft dough. Scatter work surface with extra flour. Roll out dough and use a 3.5–4cm biscuit cutter to make cases. Press cases into tin.
Prick base of each case with a fork and bake for 10–15 minutes, or until lightly golden. Remove from oven and leave to cool.
Make filling: Combine all ingredients in a large bowl. Divide filling evenly among cases; top with berries and grated chocolate, and serve.
NUTRITION
Per serve (tart) 444kJ/106 calories; 2.8g protein; 5.2g fat (includes 1.3g saturated fat; saturated : unsaturated fat ratio 0.3); 11g available carbs (includes 4g sugars and 7g starch); 1.1g fibre; 45mg sodium
RECIPE AND IMAGE
Courtesy of Australian Healthy Food Guide magazine.
For more healthy recipe inspiration and expert advice, visit healthyfoodguide.com.au
CONCHIGLIE (SHELL) PASTA WITH A PUMPKIN AND CHICKPEA SAUCE
0:20 Prep • 0:15 Cooking • 6 Servings • Mains
INGREDIENTS
480g Conchiglie or orecchiette Pasta (shell)
450g butternut pumpkin
150g tomato passata/ puree
250g drained canned chickpeas
80g speck or pancetta or bacon
Olive oil
Fresh Sage
Fresh Rosemary
Pepper and salt
METHOD
Peel and de-seed the pumpkin and cut into cubes (similar size as the pasta).
Heat the frypan and add 1 tablespoon of oil and season with a spoonful of chopped sage and rosemary and brown the diced speck. Add in the diced pumpkin and brown.
Wash the drained canned chickpeas. Add to the frypan and mix allow to heat through then add the tomato passata. Let the sauce simmer and cook the pasta separately in salted boiling water. Drain the pasta when still a little al dente into a bowl and add the prepared sauce.
Complete with a grind of black pepper, a drizzle of olive oil and a spoonful of the aromatic herbs sage and rosemary.
Serve with a mixed green salad with olive oil and balsamic vinegar.
NUTRITION
Per serve 1890kJ/450 calories; 20g protein; 10g fat (includes 2g saturated fat; saturated : unsaturated fat ratio 0.3); 66g available carbs (includes 6g sugars and 60g starch); 8g fibre; 440mg sodium; 700mg potassium; sodium : potassium ratio 0.6
RECIPE AND IMAGE
Dr Roslyn Muirhead PhD APD is an is an Accredited Practising Dietitian. She is a Research Dietitian / Clinical Trial Coordinator at the University of Sydney.
Contact: sugirs.manager@sydney.edu.au
BUCKWHEAT NOODLES WITH STIR-FRY BEEF AND BITTER MELON
0:15 Prep • 0:10 Cook • 3 Servings • Main Meal • Lactose Free
INGREDIENTS
400g lean beef fillet
2 medium size whole bitter melons
4-5 cloves garlic, sliced
1 banana chili (if you prefer a “punching” flavor)
Marinade sauce
1 tablespoon soy sauce (salt-reduced or dark soy sauce is preferred)
1 tablespoon of corn starch
½ teaspoon of black pepper
1 tablespoon of Chinese cooking wine
1 tablespoon of sesame oil
Oil for cooking (2-3 tablespoons)
Cooked buckwheat noodles (1 cup)
METHOD
Cut the beef fillet into thin strips, and mix with the marinated sauce. Marinate the beef for 15-20 minutes. Then cut bitter melons into half, and remove the seeds. It may be easier if you use the spoon to scoop out the seeds out. Cut the melon into thin slices. Cut the chili diagonally.
Boil some water to blanch the bitter melon for 1 minute. Drain and set aside. Then heat the oil (1-2 tablespoons) in a non-stick pan and stir-fry the beef over a medium – high heat till turning into white and put into a dish.
Heat another 1 tablespoon of oil, then add the garlic. Stir-fry until the garlic becomes gold. Add bitter melon slices and stir-fry for 1-2 minutes. Then, add pre-cooked beef, chili and mix well.
Serve with the cooked buckwheat noodles.
TIPS
- For a gluten free main meal, use the gluten-free marinade sauce (gluten free soy sauce and arrowroot) and serve with rice.
- Red wine can be used to replace Chinese cooking wine.
- Try Kangaroo meat as an alternative. • Use the healthy eating plate model when serving.
You can use dark soy sauce to replace regular soy sauce in stir-fries, stews and casseroles. Dark soy sauce is less salty than regular soy sauce. It is darker, thicker and sweeter due to added molasses. It is often used for seasoning and dipping.
Bitter melon is a fruit that is rich in vitamin A and C, and is a good source of antioxidants and fibre. It has been cultivated for thousands of years around the world. It has been used as a herbal remedy for glycaemic control for many years as it has some blood glucose lowering properties:
NUTRITION
Per serve Energy: 2121kJ/505 Calories; 47g protein; 24g fat (includes 4g saturated fat; saturated : unsaturated fat ratio 0.2); 19g available carbs (includes 1g sugars and 18g starches); 9g fibre; 586mg sodium; 1163mg potassium; sodium : potassium ratio 0.5; 6mg iron.
RECIPE
Shannon Shanshan Lin is an is an Accredited Practising Dietitian and Credentialled Diabetes Educator with a particular research interest in culturally and linguistically and indigenous populations. She has been actively involved in the various committees both national and internationally, including the Australian Diabetes Educators Association, Global Chinese Diabetes Association and Beijing Key Laboratory of Nutrition Intervention for Chronic Disease.
Contact: You can follow her via Wechat (ID= shannon033)