THE GOOD CARBS KITCHEN

MEDITERRANEAN ROAST VEGETABLE AND CHICKPEA SALAD

0:45 Prep • 4 Serves • Accompaniment • Every day

INGREDIENTS

800g pumpkin, peeled, cut in 2cm cubes

1 large red capsicum, deseeded, cut in 2cm-wide strips

2 red onions, cut in wedges olive spray oil salt and pepper, to season

2 cups baby spinach

420g can chickpeas, drained, rinsed

½ cup (125ml) low-fat plain yoghurt

1 teaspoon sumac  

METHOD

Preheat oven to 200°C. Place pumpkin, capsicum and onions in a single layer on a large baking tray lined with baking paper. Spray with oil and season to taste. Roast in oven, turning once, for 30 minutes, or until tender.

Place spinach, roasted vegetables and chickpeas in a large mixing bowl. Gently toss to combine.

To make dressing, mix yoghurt and sumac. Set aside.

Divide salad between four plates and serve with a dollop of dressing and a crusty roll.  

NUTRITION

Per serve 900kJ/215 Calories; 9g protein; 6g fat (includes 1g saturated fat; saturated : unsaturated fat ratio 0.2); 30g available carbohydrate (includes 16g sugars and 14g starch); 11g fibre; 220mg sodium

RECIPE AND IMAGE

Courtesy of Australian Healthy Food Guide magazine.

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

 

 

MEDITERRANEAN LEMON FISH 0:20 Prep • 4 Serves • Main • Every day

INGREDIENTS

2 ½ cups farfalle (bowtie) pasta

cooking spray oil

4 x 150g firm fish fillets such as hoki

1 lemon, juice and zest

1 tablespoon baby capers

12 pitted Kalamata olives, halved

1 tablespoon finely chopped fresh parsley

250g green beans, cooked

METHOD

Cook pasta following packet directions. Drain, reserving a little of the cooking water to moisten pasta, if necessary.

Meanwhile, spray a large frying pan with oil. Cook fish over a high heat for 2-3 minutes on each side until almost cooked through.

Pour over lemon juice. Simmer for a few minutes to reduce slightly. Add zest, capers and olives and heat through. Serve fish topped with lemon mixture and parsley, with pasta and green beans.

NUTRITION

Per serve 1650kJ/394 Calories; 31g protein; 6g fat (includes 1g saturated fat; saturated : unsaturated fat ratio 0.2); 50g available carbohydrate (includes 3g sugars and 47g starch); 3g fibre; 230mg sodium

RECIPE AND IMAGE

Courtesy of Australian Healthy Food Guide magazine.

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