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 GLAZERoasting 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.
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
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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.
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