THE GOOD CARBS KITCHEN

HARISSA PRAWN SKEWERS WITH DILL & APPLE COLESLAW

0:25 Prep • 4 Serves • Entrée • Every day

INGREDIENTS

24 large uncooked prawns, peeled and deveined, leaving tails intact

2 bunches asparagus, trimmed, cut into 3cm lengths

2 red onions, cut into wedges

2 tablespoons sweet chilli sauce

1 tablespoon harissa paste

¼ red cabbage, hard core removed, shredded

¼ green cabbage, hard core removed, shredded

2 celery sticks, sliced

2 red-skinned apples, cut in batons

2 green-skinned apples, cut in batons

2 tablespoons dill leaves

½ cup reduced-fat plain yoghurt

¼ cup lime juice

1 tablespoon Dijon mustard

1 garlic clove, crushed

Lime wedges, to serve

METHOD

Thread 3 prawns, asparagus and the onion onto 8 metal or bamboo skewers. Heat a char- grill or barbecue grill over high heat. Spray skewers with oil.

Whisk sweet chilli sauce and harissa paste in a small bowl until combined. Add skewers to grill; cook, brushing occasionally with harissa mixture, for 2 minutes each side, or until prawns change colour and vegetables are tender.

Meanwhile, combine cabbages, celery, apples and dill in a bowl. Whisk the yoghurt, lime juice, mustard and garlic in a jug. Add to the cabbage mixture; toss to combine. Season.

Spoon coleslaw onto serving plates. Top with prawn skewers. Serve with lime wedges.

NUTRITION

Per serve 1288kJ/298 calories; 30.8g protein; 4.1g fat (includes 0.9g saturated fat; saturated : unsaturated fat ratio 0.28); 30g available carbohydrate (includes 28g sugars and 2g starch); 11g fibre; 697mg sodium

RECIPE AND IMAGE

Courtesy of Australian Healthy Food Guide magazine.

For more healthy recipe inspiration and expert advice, visit healthyfoodguide.com.au

MISO FISH TRAY BAKE

0:20 Prep • 4 Serves • Main • Every day

INGREDIENTS

1 bunch broccolini, cut in half lengthways, then crossways

1 medium carrot, halved lengthways, thinly sliced

1 cup shredded red cabbage

2 teaspoons reduced-salt soy sauce

½ teaspoon reduced-salt chicken stock powder

2 teaspoons miso paste

4 x 150g white fish fillets

1 x 450g packet microwavable brown rice

METHOD

Preheat the oven to 200°C and line a large baking dish with baking paper.

Spread vegies over base of baking dish; toss with soy sauce and stock powder dissolved in
a ¼ cup of hot water. Bake for 10 minutes, or until vegetables just start to soften.

Next mix the miso paste with 2 teaspoons of olive oil and rub over fish fillets. Place fish
on top of the vegetables and bake for 10–15 minutes more, or until cooked through.

Meanwhile, heat rice as per packet instructions. Serve with the fish and vegetables.

NUTRITION

Per serve 1670kJ/400 calories; 35g protein; 8g fat (includes 1g saturated fat; saturated : unsaturated fat ratio 0.14); 45g available carbohydrate (includes 7g sugars and 38g starch); 7g fibre; 400mg sodium

RECIPE AND IMAGE

Courtesy of Australian Healthy Food Guide magazine.

For more healthy recipe inspiration and expert advice, visit healthyfoodguide.com.au