THE GOOD CARBS KITCHEN
GREEN GOODNESS POTATO SALAD 0:10 Prep • 0:20 cook • 8 Servings • Side • Everyday INGREDIENTS Mash 1.25kg floury potatoes (such as agria, red rascal, fianna), unpeeled, scrubbed, chopped 2-3 tablespoons skim milk Pesto 1 cup fresh basil, chopped ¼ cup freshly grated parmesan cheese ¼ cup almond flakes 2-3 cloves garlic, chopped ¼ …
THE GOOD CARBS KITCHEN
GREEN GOODNESS POTATO SALAD 0:10 Prep • 0:15 cook • 8 Servings • Side • Everyday INGREDIENTS 800g baby potatoes, boiled and cooled, halved if large ½ cup frozen peas (defrosted) ½ cup frozen corn (defrosted) 1 small stalk celery, sliced ¼ cup Green goodness buttermilk dressing 2 teaspoons honey 2 teaspoons wholegrain mustard 4 …
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 …
THE GOOD CARBS KITCHEN
TWO-CHEESE AND BROCCOLI PASTA BAKE 0:30 Prep • 0:20 cook • 4 Servings • Main • Everyday INGREDIENTS 300g penne pasta 4 cups broccoli spray oil 1 red onion, diced 400g can chopped no-added-salt tomatoes with basil 2 tablespoons tomato purée 1 cup water 1 cup capsicums, from a jar, drained, roughly chopped (see tip) …
THE GOOD CARBS KITCHEN
ROASTED TOMATO, FETA AND COUSCOUS SALAD 0:35 Prep • 4 Servings • Main • Everyday INGREDIENTS 2 cups mixed cherry and small vine tomatoes, halved 2 tablespoons extra-virgin olive oil 2 cups pearl couscous juice 1 lemon 120g reduced-fat feta, crumbled large handful fresh basil METHOD For details, please visit the Healthy Food Guide NUTRITION …
THE GOOD CARBS KITCHEN
HOMEMADE YOGHURT 0:15 Prep • 9:00 Setting • 4 Servings • Main • Everyday INGREDIENTS 1 litre skim milk ¼ cup natural unsweetened yoghurt with live organisms 1 large or several small clean, sterilised jars METHOD For details, please visit the Healthy Food Guide NUTRITION Per serve Energy 430kJ/105 Calories; protein 10g; …
THE GOOD CARBS KITCHEN
SPICE RUBBED FISH WITH QUINOA AND SWEET POTATO SALAD 0:25 Prep • 0:15 Cook • 4 Servings • Main • Everyday INGREDIENTS 2 cups diced sweet potato/ kumara, skin on 1 cup quinoa 2 Makrut lime leaves 2 tablespoons olive oil 400g black beans, rinsed and drained 2 tablespoons capers 1 cup diced green capsicum …
THE GOOD CARBS KITCHEN
SHAKSHUKA WITH LENTILS AND FETA 0:10 Prep • 0:10 Cook • 2 Servings • Main• Everyday INGREDIENTS spray oil 1 spring onion, thinly sliced 1 clove garlic, finely chopped 1 carrot, diced 1 stalk celery, diced 400g can no-added-salt lentils, drained 400g can no-added-salt chopped tomatoes 1 teaspoon ground cumin ½ teaspoon chilli flakes …
THE GOOD CARBS KITCHEN
POMEGRANATE AND ROSEWATER SPRITZ 0:05 Prep • 6 Servings • Drink • Special Occasion INGREDIENTS 500mL pomegranate juice 3-4 drops rosewater, to taste 2 cups ice cubes ⅓ cup fresh mint 1L sparkling mineral water METHOD For details, please visit the Healthy Food Guide NUTRITION Per serve 240kJ/57 Calories; 1g protein; 0g …
THE GOOD CARBS KITCHEN
APPLE OATS 0:10 Prep • 0:05 Cook • 1 Serving • Main Meal • Every day INGREDIENTS ½ cup traditional rolled oats 2/3 cup milk ½ teaspoon vanilla extract 1 tablespoon pecans, coarsely chopped pinch ground cinnamon ½ Pink Lady apple, cored, thinly sliced 1 tablespoon reduced-fat Greek-style yoghurt 6 fresh raspberries METHOD …
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