THE GOOD CARBS KITCHEN
VEGETABLE BARLEY SOUP 0:15 Prep • 0:30 Cook • 6 Servings • Main Meal • Every day INGREDIENTS 1 tablespoon canola oil 1 onion, chopped 3 cloves garlic, crushed 2 carrots, peeled and sliced 1 large stalk celery, sliced 200g mushrooms, sliced 400g can chickpeas, drained and rinsed 2 x 400g cans chopped tomatoes 1 …
THE GOOD CARBS KITCHEN
SALMON AND ASIAN SESAME SLAW WITH BROWN RICE AND QUINOA 0:15 Prep • 0:10 Cook • 6 Servings • Main Meal • Every day INGREDIENTS 475g bag Japanese slaw mix or coleslaw 1 red capsicum, finely sliced 2 carrots, cut into very fine sticks ½ Cup frozen edamame beans, defrosted 3 tablespoons Best Foods Lite …
THE GOOD CARBS KITCHEN
Smoky tomato and prawn tagliatelle 0:10 Prep • 0:10 Cook • 2 Servings • Main Meal • Every day INGREDIENTS 130g dried tagliatelle 1 tablespoon olive oil 1 clove garlic, thinly sliced 2 spring onions, finely sliced 1 red capsicum, thinly sliced 1 teaspoon smoked paprika 1 ½ cups (180g) raw prawns, thawed if frozen, …
THE GOOD CARBS KITCHEN
CHICKEN POACHED IN FRAGRANT ASIAN BROTH 0:15 Prep • 0:25 Cook • 4 Servings • Light & Spicy meal • Every day INGREDIENTS 2 x 200g (7oz) skinless chicken breast fillets 50g (2in) piece fresh ginger, sliced, plus 2 tablespoons shredded ginger to serve 50g (2in) galangal, sliced 4 spring onions, sliced, plus extra slices …
THE GOOD CARBS KITCHEN
CARAWAY RYE BREAD 1:00 Prep • 2.30 Proving • 20 Slices • Main meal • Every day INGREDIENTS 2 ½ cups high-grade white flour, plus 2 tablespoons for kneading 1 cup wholemeal flour, plus 4 teaspoons for cooking 1 cup dark rye flour 8g instant dried yeast sachet 1 teaspoon salt 2 tablespoons brown sugar …
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, …
THE GOOD CARBS KITCHEN
FRUIT RICE PAPER ROLLS 0:30 Prep • 12 Serves • Main • Every day INGREDIENTS Rice paper rolls 12 x 16cm rice paper sheets (see tips) fresh mint (optional, see tips) 1 small green apple, thinly sliced 3 strawberries, thinly sliced 1 mandarin, peeled and thinly sliced 1 kiwifruit, peeled and thinly sliced ¼ small …
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 …
THE GOOD CARBS KITCHEN
ROASTED TOMATO, QUINOA AND CRISPY CHICKPEA SALAD WITH CREAMY CASHEW DRESSING 0:50 Prep • 6 Serves • Main • Every day INGREDIENTS 500g cherry tomatoes, halved 5 tablespoons olive oil 1 tablespoon roughly chopped fresh thyme freshly ground black pepper fine sea salt 2 x 400g cans chickpeas in spring water, drained and rinsed 2 …
THE GOOD CARBS KITCHEN
BERRY BIRCHER OATS 0:05 Prep • 4 Serves • Breakfast • Every day INGREDIENTS Overnight oats 1 ½ Cups rolled oats 1 ½ Cups skim/skim milk 1 ½ Cups reduced-fat, Greek yoghurt 1 large grated apple (skin on) 80 mL apple juice Berry mix 2 tablespoon mixed seeds, 2 tablespoon chopped almonds 2 Cup fresh …
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