Healthy Eating Ebook BBM

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STRAWBERRY AND BASIL GRANITA CUPS-SERVES 4 375ml (1 1/2 cups) water 125ml (1/2 cup) rice malt syrup 3 large fresh basil sprigs 200g frozen strawberries, thawed 2 tablespoons gin 200g low-fat Greek yoghurt 1/4 teaspoon vanilla bean paste 125g fresh strawberries Small fresh basil leaves, to serve METHOD Step 1 Place the water, rice malt syrup and basil sprigs in a small saucepan over low heat. Cook, stirring, for 2 minutes or until syrup dissolves. Bring to a simmer. Simmer for 4 minutes or until the mixture thickens slightly. Strain into a heatproof bowl. Discard basil sprigs. Cool completely. Step 2 Place strawberries and basil syrup in a food processor. Process until smooth and well combined. Strain through a sieve into a bowl. Press with the back of a spoon to extract as much liquid as possible. Discard seeds. Stir in gin. Pour mixture into a 16 x 26cm (base measurement) slice pan. Cover with foil and place in freezer for 4 hours or until firm. Use a fork to scrape mixture into coarse crystals. Step 3 Cover and place in the freezer for a further 2 hours or until firm. Use a fork to scrape granita into coarse crystals. Cover again and place in the freezer. Scrape mixture into coarse crystals with a fork every 30 minutes for a further 1 hour or until firm. Step 4 Combine yoghurt and vanilla bean paste in a small bowl. Divide granita among serving glasses. Top with a spoonful of the yoghurt mixture and fresh strawberries. Sprinkle with small basil leaves. NUTRITION values are based on per serve ENERGY 1125kj FAT SATURATED 1.0g FAT TOTAL 2.5 CARBOHYDRATE SUGARS 43.3.0g CARBOHYDRATE TOTAL 49.4g DIETRY FIBRES 5.30g PROTEIN 7.00g CHOLESTEROL 0mg SODIUM 19mg W W W . B E B Y M E L . C O M . A U
REDUCED-FAT PASTA BOSCAIOLA SERVES 4 NUTRITION values are based on per serve ENERGY 1485kj FAT SATURATED 4.8g FAT TOTAL 8.9g CARBOHYDRATE SUGARS 0mg CARBOHYDRATE TOTAL 47.6g DIETRY FIBRES 3.9g PROTEIN 17.10g CHOLESTEROL 27mg 250g Barilla dried fusilli pasta Olive oil cooking spray 1 medium brown onion, finely chopped 2 garlic cloves, crushed 125g 98% fat-free bacon, rind removed, chopped 150g button mushrooms, sliced 1/4 cup dry white wine 250ml tub 60%-less-fat cooking cream 2 tablespoons chopped fresh flat-leaf parsley leaves Shaved parmesan cheese, to serve METHOD Step 1 - Cook pasta in a large saucepan of boiling water, following packet directions, until just tender. Step 2 - Meanwhile, spray a large, non-stick frying pan with oil. Heat over medium heat. Add onion, garlic and bacon. Cook for 3 to 4 minutes or until onion has softened. Add mushroom. Cook for 2 to 3 minutes or until just tender. Add wine. Bring to the boil. Reduce heat to medium-low. Add cream. Stir until smooth. Simmer for 2 to 3 minutes or until heated through. Step 3 - Drain pasta. Return to saucepan over low heat. Add mushroom mixture and parsley. Cook, stirring, for 1 to 2 minutes or until heated through. Spoon into bowls. Top with Parmesan. Serve. 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: ROAST CHICKEN WITH CHILLI, LEMON AN
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 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

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