Healthy Eating Ebook BBM

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PEPPER PORK, VEGETABLE AND BASIL STIR-FRY-SERVES 4 2 tablespoons dry sherry 1 tablespoon salt-reduced soy sauce 2 teaspoons honey 500g pork fillet, thinly sliced 1 large red onion, cut into thin wedges 2 garlic cloves, crushed 1 teaspoon freshly ground black pepper 2 large celery sticks, thinly sliced 300g broccoli, trimmed, cut into small florets 1 red capsicum, cut into strips 2 tablespoons water 1/2 cup fresh basil leaves 2 cups steamed brown rice, to serve Extra fresh basil leaves, to serve METHOD Step 1 Combine the sherry, soy sauce and honey in a small bowl. Stir until combined. Heat a large non-stick wok over high heat. Spray with oil. Add the pork and stir-fry, in 2-3 batches, for 1-2 minutes or until golden. Transfer to a plate. Step 2 Heat wok over high heat. Spray with oil. Add the onion and stir-fry for 2 minutes or until golden. Add garlic and pepper. Stir-fry for 30 seconds or until aromatic. Add celery, broccoli, capsicum and water. Stir-fry for 2 minutes or until tender crisp. Step 3 Add the pork, sauce and any resting juices. Stir-fry for 1-2 minutes or until combined and heated through. Stir in the basil leaves. Serve with steamed brown rice and sprinkle with the extra basil leaves. NUTRITION values are based on per serve ENERGY 1425kj FAT SATURATED 0.50g FAT TOTAL 2.5G CARBOHYDRATE SUGARS 0g CARBOHYDRATE TOTAL 38.00g DIETRY FIBRES 7.50g PROTEIN 38.000g CHOLESTEROL 0mg SODIUM 0.00g W W W . B E B Y M E L . C O M . A U
BANANA SPLIT ICE CREAM SANDWICHES MAKES 10 NUTRITION values are based on per serve ENERGY 690kj FAT SATURATED 3.60g FAT TOTAL 6.60g CARBOHYDRATE SUGARS 13.60g CARBOHYDRATE TOTAL 25.20g DIETRY FIBRES 1.40g PROTEIN 2.20g CHOLESTEROL 4.0mg SODIUM 77.00g 1.8L ctn Light & Creamy Classic Vanilla ice-cream 2 small ripe bananas 1 tbs lemon juice 1/2 tsp vanilla bean paste 200g pkt Weight Watchers Milk Chocolate Biscuits 1 1/2 tbs rice malt syrup 1 1/2 tsp raw cacao powder, sifted 2 tbs flaked almonds, toasted 10 cherries, to serve METHOD Step 1 Grease a 16 x 26cm (base measurement) slice pan. Line with baking paper, allowing sides to overhang. Place the ice-cream in a large bowl. Set aside for 10 minutes to soften. Step 2 Meanwhile, place the bananas, lemon juice and vanilla bean paste in a small bowl. Use a fork to mash until almost smooth. Step 3 Fold through ice-cream. Spread into prepared pan and cover with plastic wrap. Freeze for 8 hours or overnight until firm. Step 4 Line a baking tray with baking paper. Place 10 biscuits, chocolate side up, on prepared tray. Remove ice-cream from pan and place on a clean chopping board. Working quickly, use a 5cm round cutter to cut 10 discs from ice-cream slab. Place 1 ice-cream disc on each biscuit. Top with another biscuit, chocolate side down, and gently press to seal. Place in the freezer for 4 hours or until firm. Step 5 Meanwhile, to make chocolate sauce, place rice malt syrup and cacao powder in a bowl. Stir until smooth and combined. 6 Top each ice-cream sandwich with a spoonful of chocolate sauce. Sprinkle with toasted almonds and top with a cherry. 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 and 10: SPICY PORK BULGOGI SERVES 4 NUTRITI
Page 11 and 12: MIXED POTATO SALAD WITH PICKLED ONI
Page 13 and 14: QUINOA SALAD WITH ASPARAGUS AND FET
Page 15 and 16: PORK WITH ASIAN SLAW SERVES 6 NUTRI
Page 17: BANANA, OAT CHOCOLATE BARS MAKES 16
Page 21 and 22: ASIAN GREENS WITH CHICKEN AND CRISP

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