THE GOOD CARBS KITCHEN
APPLE PIE OVERNIGHT OATS 00:10 Prep • 1 Serving • Main Meal • Everyday INGREDIENTS ½ cup oats 1 cup skim milk 1 tablespoon sultanas ⅔ cup grated apple pinch of ground cinnamon, to serve METHOD For details, please visit the Healthy Food Guide NUTRITION Per serve Energy 1290 kJ/310 Calories; protein 11.5g; fat 4g …
THE GOOD CARBS KITCHEN
WARM CAPRESE PASTA 00:15 Prep • 00:15 cook • 4 Servings • Main Meal • Everyday INGREDIENTS 250g fusilli (pasta spirals) 2 tablespoons olive oil 1 small red onion, finely chopped 3 cloves garlic, crushed 600g assorted cherry tomatoes, halved 1 cup basil leaves, torn 4 large (120g) bocconcini, torn 120g baby rocket 2 Lebanese …
THE GOOD CARBS KITCHEN
LUPIN HUMMUS 0:10 Prep • 00:05 cook • 6 Servings • Side • Everyday INGREDIENTS 120g lupin flakes Juice of half one lemon 2 heaped tsp dried cumin 6 tbsp extra virgin olive oil 4 garlic cloves 2 tbsp dehulled tahini (optional) Salt, to taste METHOD Add lupin flakes to a small pot of hot …
THE GOOD CARBS KITCHEN
LAMB AND WHITE BEAN STEW WITH FETA 0:10 Prep • 00:25 cook • 4 Servings • Entrée / Main • Everyday INGREDIENTS Oil spray 1 onion, sliced 2 cloves garlic, crushed Zest 1 lemon 1 teaspoon dried oregano 2 x 400g tins butter beans in water, drained 2 cups passata 1 red chilli, sliced 300g …
THE GOOD CARBS KITCHEN
HEALTHIER CLASSIC POTATO SALAD 0:15 Prep • 00:15 cook • 8 Servings • Side • Everyday INGREDIENTS 800g baby new potatoes, scrubbed, halved if large 6 large eggs, hard boiled, halved 1 Lebanese cucumber, sliced 1 radish, sliced into matchsticks 2 stalks celery, thinly sliced, leaves reserved ½ red onion, sliced into fine wedges ¼ …
THE GOOD CARBS KITCHEN
PUMPKIN SOUP 0:10 Prep • 00:20 cook • 4 Servings • Main • Everyday INGREDIENTS 1 kg pumpkin, peeled and chopped 2–3 teaspoons reduced-salt vegetable stock powder 3 cups boiling water 1 tablespoon olive oil 1 medium brown onion, chopped 2 cloves garlic, crushed ½ teaspoon ground cumin ½ teaspoon ground nutmeg 1 cup skim …
THE GOOD CARBS KITCHEN
CHIPOTLE AND LIME SWEETCORN COBS 0:10 Prep • 00:15 cook • 4 Servings • Side• Everyday INGREDIENTS 1 long green chilli, deseeded, finely chopped 1 clove garlic, finely chopped 1 tablespoon finely chopped fresh coriander 1 teaspoon ground cumin 1 tablespoon lime juice 1 tablespoon olive oil spray oil 4 corn cobs, husks and silks …
THE GOOD CARBS KITCHEN
SPICED MAPLE GRANOLA WITH YOGHURT 0:05 Prep • 00:35 cook • 8 Servings • Breakfast • Everyday INGREDIENTS 2 ½ cups rolled oats ½ cup raw cashews, roughly chopped ¼ cup pumpkin seeds 1 tablespoon chia seeds 1 teaspoon cinnamon 1 teaspoon vanilla extract 2 tablespoons maple syrup olive spray oil 800g reduced-fat Greek yoghurt …
THE GOOD CARBS KITCHEN
BERRY AND MANGO FROZEN YOGHURT 0:05 Prep • 8:00 freeze • 4 Servings • Dessert• Everyday INGREDIENTS 1½ cups fresh berries of your choice (or use frozen berries) 1 sweet ripe mango, peeled and chopped (or 1 cup frozen) ¾ cup sweetened plain or fruit-flavoured yoghurt 2 cups chopped fresh seasonal fruit, optional, to serve …
THE GOOD CARBS KITCHEN
BAKED SALMON WITH WARM LENTIL SALAD 0:08 Prep • 0:12 cook • 4 Servings • Main• Everyday INGREDIENTS 2/3 cup reduced-fat plain yoghurt 2 tablespoons chopped fresh chives 1 tablespoon chopped fresh dill 2 tablespoons lemon juice 4 x 125g skinless salmon fillets 1 red onion, finely chopped 2 garlic cloves, crushed 2 large carrots, …
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