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 …
THE GOOD CARBS KITCHEN
CHICKEN AND CORN SOUP WITH ASIAN OMELETTE 0:25 Prep • 4 Serves • Entrée • Every day INGREDIENTS 1 2/3 cups reduced-salt chicken stock2 x 420g cans creamed corn1 x 420g can no-added-salt corn kernels, rinsed, drained2 cups shredded cooked chicken breast2 tablespoons reduced-salt gluten-free tamari8 eggs, lightly whisked2 shallots, thinly sliced, plus extra, to …
THE GOOD CARBS KITCHEN
HARISSA PRAWN SKEWERS WITH DILL & APPLE COLESLAW 0:25 Prep • 4 Serves • Entrée • Every day INGREDIENTS 24 large uncooked prawns, peeled and deveined, leaving tails intact 2 bunches asparagus, trimmed, cut into 3cm lengths 2 red onions, cut into wedges 2 tablespoons sweet chilli sauce 1 tablespoon harissa paste ¼ red cabbage, …
THE GOOD CARBS KITCHEN
SOUTH INDIAN PRAWN AND COCONUT CURRY 0:35 Prep • 4 Serves • Main • Every day INGREDIENTS 1 medium red onion, chopped 2 garlic cloves, chopped 3cm piece ginger, peeled, chopped 2 long green chillies, chopped, plus extra, to serve 1/2 teaspoon ground turmeric 2 teaspoons ground cumin 2 teaspoons sunflower oil 400g potatoes, peeled, …
THE GOOD CARBS KITCHEN
GOLDEN RICE WITH PEAS AND CASHEWS 0:10 Prep • 6 Serves • Side dish • Every day INGREDIENTS 1½ cups (300 g) basmati rice 1 tablespoon vegetable oil 4 whole cloves 1 small cinnamon stick 4 cardamom pods, bruised 1 teaspoon cumin seeds 1 teaspoon turmeric 1½ cups (235 g) shelled garden peas 3¼ …
