Healthy Eating Ebook BBM

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LENTIL, SWEET POTATO, SOUP-SERVES 4 750ml (3 cups) Campbell's Real Stock Chicken 2 teaspoons olive oil 1 large red onion, finely chopped 2 celery sticks, trimmed, finely chopped 50g pancetta, finely chopped 2 garlic cloves, crushed 500g sweet potato (kumara), peeled, cut into 1cm pieces 400g can no-added-salt lentils, rinsed, drained 400g can no-added-salt diced tomatoes 250g broccoli, cut into small florets Chopped fresh continental parsley, to serve METHOD Step 1 Heat oil in a saucepan over medium heat. Cook the onion, celery, pancetta and garlic, stirring, for 6 minutes or until soft. Add the sweet potato. Cook, stirring, for 1 minute or until combined. Step 2 Add the stock, lentils and tomato. Increase heat to medium-high and bring to the boil. Reduce heat to medium-low. Simmer, partially covered, for 15-20 minutes or until sweet potato is tender. Add broccoli. Simmer for 3- 4 minutes or until broccoli is tender crisp. Step 3 Divide the soup among serving bowls and top with parsley. NUTRITION values are based on per serve ENERGY 1030kj FAT SATURATED 4.5g FAT TOTAL 17g CARBOHYDRATE SUGARS 0g CARBOHYDRATE TOTAL 36.00g DIETRY FIBRES 10g PROTEIN 17.0g CHOLESTEROL 0mg SODIUM 0g W W W . B E B Y M E L . C O M . A U
MIXED POTATO SALAD WITH PICKLED ONION DRESSING NUTRITION values are based on per serve 1.2kg baby chat potatoes, halved 20g butter, chopped 60ml (1/4 cup) extra virgin olive oil 400g slender sweet potato, cut into 5mm-thick rounds 1 small red onion, thinly sliced into rounds 1 tablespoon white balsamic vinegar 1 tablespoon lemon juice 1 teaspoon caster sugar 220g fresh peas or frozen peas, blanched 100g smooth feta, crumbled METHOD ENERGY 1216 kj Step 1 - Preheat the oven to 220C/200C fan forced and line 2 large baking FAT SATURATED 4.20h trays with baking paper. FAT TOTAL 12.20g Step 2 - Place the potato in a saucepan. Cover with cold water and bring to the CARBOHYDRATE SUGARS 8.20g boil over medium-high heat. Simmer for 6 minutes or until just tender. Drain CARBOHYDRATE TOTAL 40.20g and refresh under cold running water. DIETRY FIBRES 7.00g Step 3 - Spread the potato over 1 prepared tray. Sprinkle with the butter and PROTEIN 7.00g drizzle with 1 tbs oil. Season. Spread the sweet potato over the remaining tray. CHOLESTEROL 17.00mg Drizzle with 1 tbs oil. Season. Roast the sweet potato on the top shelf of the SODIUM183.00mg oven, turning halfway, for 20 minutes or until tender, and the potato on the middle shelf of the oven, turning halfway, for 25-30 minutes or until golden. Step 4 - Meanwhile, place the onion in a heatproof bowl and cover with boiling water. Stand for 3 minutes. Drain. Refresh under cold running water. Whisk the vinegar, lemon juice, sugar and remaining oil in a large bowl and season. Add the red onion and set aside for 10 minutes to macerate. Step 5 - Place the potato, sweet potato, pickled onion mixture, peas and feta in a serving bowl and toss gently to combine. W W W . B E B Y M E L . C O M . A U
Page 1 and 2: HEALTHY EATING E-BOOK
Page 3 and 4: ROAST CHICKEN WITH CHILLI, LEMON AN
Page 5 and 6: REDUCED-FAT PASTA BOSCAIOLA SERVES
Page 7 and 8: LOW-FAT MOUSSAKA ROLLS-SERVES 4 NUT
Page 9: SPICY PORK BULGOGI SERVES 4 NUTRITI
Page 13 and 14: QUINOA SALAD WITH ASPARAGUS AND FET
Page 15 and 16: PORK WITH ASIAN SLAW SERVES 6 NUTRI
Page 17 and 18: BANANA, OAT CHOCOLATE BARS MAKES 16
Page 19 and 20: BANANA SPLIT ICE CREAM SANDWICHES M
Page 21 and 22: ASIAN GREENS WITH CHICKEN AND CRISP

Healthy Eating Ebook BBM

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