Healthy Eating Ebook BBM

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SALMON WITH CAULIFLOWER MASH SERVES 4 400g Desiree potatoes, peeled, cut into 4cm pieces (see note) 300g cauliflower, cut into florets 60ml (1/4 cup) skim milk, warmed 60g (1 cup) fresh white sourdough breadcrumbs 35g (1/4 cup) pecans, finely chopped 2 tablespoons chopped fresh continental parsley 1 tablespoon Dijon mustard 2 teaspoons honey 4 (about 125g each) skinless salmon fillets Olive oil spray Steamed green round beans, to serve Steamed broccolini, to serve METHOD Step 1 Cook the potato in a saucepan of boiling water for 7 minutes. Add the cauliflower and cook for 8 minutes or until the potato and cauliflower are tender. Drain and return to the pan. Add the milk and coarsely mash. Step 2 Meanwhile, preheat oven to 200°C. Line a baking tray with non-stick baking paper. Combine the breadcrumbs, pecan, parsley, mustard and honey in a shallow bowl. Press 1 side of each salmon fillet into breadcrumb mixture to coat. Place salmon on prepared tray. Lightly spray with oil. Cook for 8 minutes for medium or until cooked to your liking. Step 3 Divide mash among serving plates. Top with salmon. Serve with beans and broccolini. W W W . B E B Y M E L . C O M . A U NUTRITION values are based on per serve ENERGY 1074kj FAT SATURATED 4.00g FAT TOTAL 21.0g CARBOHYDRATE SUGARS 8.0g CARBOHYDRATE TOTAL 24.00g DIETRY FIBRES 6.00g PROTEIN 37.00g CHOLESTEROL 82.0mg SODIUM 248..54mg
PORK WITH ASIAN SLAW SERVES 6 NUTRITION values are based on per serve ENERGY 648j FAT SATURATED 1g FAT TOTAL 4g CARBOHYDRATE SUGARS 4g CARBOHYDRATE TOTAL 5g DIETRY FIBRES 3g PROTEIN 22g CHOLESTEROL 45mg SODIUM 177.69g Olive oil spray 500g lean pork loin medallion steaks 1 large carrot, peeled, cut into thin matchsticks 1 small red onion, halved, thinly sliced 100g bean sprouts, trimmed 100g snow peas, thinly sliced lengthways 1/2 small wombok (Chinese cabbage), finely shredded 1 cup chopped fresh coriander 1 tablespoon finely shredded fresh ginger 3 teaspoons sesame oil 3 teaspoons salt-reduced soy sauce 2 teaspoons honey 1 garlic clove, crushed METHOD Step 1 - Heat a large frying pan over medium-high heat. Spray with oil. Cook the pork for 2-3 minutes each side or until golden and just cooked through. Transfer to a plate. Cover with foil and set aside for 5 minutes to rest. Thinly slice across the grain. Step 2 - Meanwhile, combine the carrot, onion, bean sprouts, snow peas, wombok, coriander and ginger in a large bowl. Step 3 - To make the dressing, whisk the oil, soy sauce, honey and garlic in a small jug. Add the pork to the salad. Drizzle over the dressing and toss to combine. W W W . B E B Y M E L . C O M . A U
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