THE GOOD CARBS KITCHEN

LENTIL AND CASHEW PATTIES WITH CARROT AND BEETROOT SALAD

0:05 Prep • 0:15 cook • 4 Servings • Main • Everyday

INGREDIENTS 

½ cup raw unsalted cashews

400g can lentils, drained and rinsed (or 1½ cups cooked brown lentils)

½ cup whole rolled oats

1 egg

¼ cup wholemeal flour, plus 2 tablespoons extra for coating

1 tablespoon Worcestershire sauce

4 carrots, grated

1 large beetroot, grated

1 tablespoon balsamic vinegar

2 tablespoons orange juice

tzatziki and fresh mint leaves, to serve

METHOD For details, please visit the Healthy Food Guide

NUTRITION

Per serve

Energy 1605kJ/380 Calories; protein 14.7g; fat 17.3g (includes 3.2g saturated fat; saturated : unsaturated fat ratio = 0.22); carbohydrate 36.1g (includes 18.6g sugars and 17.5g starch); fibre 12.7g; sodium 248mg

RECIPE AND IMAGE

Courtesy of Australian Healthy Food Guide magazine.

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

GRILLED SALMON WITH WARM PEAS, ASPARAGUS AND CANNELLINI BEANS

0:25 Prep • 4 Servings • Main • Everyday

INGREDIENTS

4 x 4oz (110 g) skinless salmon fillets

1 teaspoon olive oil

7oz (200 g) sugar snap peas, halved

1 cup frozen green peas

2 large bunches asparagus, sliced diagonally

1 garlic clove, crushed

1 tablespoon baby capers, rinsed, drained, chopped

1 x 14oz (400 g) can no-added salt cannellini beans, rinsed, drained

¼ cup reduced-salt chicken stock

¼ cup flat-leaf parsley

2 tablespoons sliced Kalamata olives

lemon wedges, to serve

METHOD For details, please visit the Healthy Food Guide

NUTRITION

Per serve

1640kJ/330 Calories; 36.1g protein; 16.1g fat (includes 3.3g saturated fat; saturated : unsaturated fat ratio = 0.1); 18g available carbs (includes 6.6g sugars and 11.4g starch); fibre 12.2g; sodium 177mg

RECIPE AND IMAGE

Courtesy of Australian Healthy Food Guide magazine.

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