THE GOOD CARBS KITCHEN

TOMATO AND CHICKPEA SALAD

0:15 Prep • 4 Serves • Side • Every day

INGREDIENTS

1 tablespoon olive oil

1 tablespoon lemon juice

½ teaspoon ground cumin

4 Cups baby spinach

2 large tomatoes, sliced

1 ½ Cups halved mixed cherry tomatoes

400g can no-added-salt chickpeas, rinsed and drained

1 shallot, thinly sliced

¼ cup fresh mint

cracked black pepper, to taste

METHOD

In a small bowl, combine oil, lemon juice and cumin.

On a platter or 4 plates, arrange spinach. Top with all tomatoes, chickpeas, shallot and mint.

Drizzle dressing over salad and season with pepper. Serve.

NUTRITION

Per serve: 660kJ/158 Calories; 7g protein; 6g fat (includes 1g saturated fat; saturated : unsaturated fat ratio 0.2); 15g available carbohydrate (includes 7g sugars and 8g starch); 7g fibre; 80mg sodium

RECIPE AND IMAGE

Courtesy of Australian Healthy Food Guide magazine.

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

PEAR AND DOUBLE CHOCOLATE CRUMBLE

01:00 Prep • 6 Serves • Dessert• Special occasion

INGREDIENTS

1 tablespoon reduced-fat spread

3 ripe Packham pears, cored, cut into thin wedges

1 tablespoon castor sugar

50g dark chocolate, finely chopped

1 cup vanilla custard, to serve

 

Chocolate crumble

¼ cup plain flour

1 tablespoon self-raising flour

1 tablespoon castor sugar

2 teaspoons LSA mix

2 tablespoons cocoa powder

2 tablespoons reduced-fat spread

METHOD

Preheat oven to 180°C. In a medium non-stick frying pan, melt the spread over medium high. Add the pears and sugar and toss to coat. Cook, stirring occasionally, for 5-7 minutes, or until the pears are tender and their juices start releasing. 

Transfer pears to six 1-cup ramekins or a large baking dish. Scatter pears with dark chocolate.

For the chocolate crumble, in a bowl, combine flours, sugar, LSA and cocoa powder. Rub in the spread along with 1 tablespoon water until crumbs form. Scatter the crumbs over the pears and chocolate.

Bake the crumble for about 25-30 minutes, or until golden and warmed through. Serve drizzled with vanilla custard.

NUTRITION

Per serve: 950kJ/228 Calories; 4g protein; 9g fat (includes 4g saturated fat; saturated : unsaturated fat ratio 0.8); 30g available carbohydrate (includes 21g sugars and 9g starch); 4g fibre; 70mg sodium

RECIPE AND IMAGE

Courtesy of Australian Healthy Food Guide magazine.

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