Healthy Eating Ebook BBM

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BLUEBERRY BUTTERMILK PANCAKES-SERVES 4 150g (1 cup) self-raising flour 1 egg, lightly whisked 500ml (2 cups) buttermilk Melted butter, to grease 125g punnet fresh blueberries Pure maple syrup, to serve Butter (optional), to serve METHOD Step 1 - Sift the flour into a large bowl. Make a well in the centre. Add egg and buttermilk. Use a fork to mix until just combined. Step 2 - Heat a large non-stick frying pan over medium heat. Brush with melted butter. Pour three 2-tablespoon portions of the batter into the pan. Arrange a few blueberries over the surface of each. Cook for 2 minutes or until bubbles appear on the surface. Turn and cook for 2 minutes or until golden. Transfer to a plate. Cover with foil to keep warm. Repeat, in 3 more batches, with blueberries and remaining batter to make 12 pancakes. Step 3 - Serve with any remaining blueberries, maple syrup and butter, if desired. NUTRITION values are based on per serve ENERGY 1160kj FAT SATURATED 2.00g FAT TOTAL 4.5G CARBOHYDRATE SUGARS 0g CARBOHYDRATE TOTAL 49.00g DIETRY FIBRES 2.00g PROTEIN 10.00g CHOLESTEROL 0mg SODIUM 0.00g W W W . B E B Y M E L . C O M . A U
SPICY PORK BULGOGI SERVES 4 NUTRITION values are based on per serve ENERGY 1540kj FAT SATURATED 1.5g FAT TOTAL 9g CARBOHYDRATE SUGARS 0g CARBOHYDRATE TOTAL 36.00g DIETRY FIBRES 6.5g PROTEIN 35.0g CHOLESTEROL 0mg SODIUM 0g 2 teaspoons rice wine vinegar 1 teaspoon brown sugar 1 large garlic clove, crushed 1/2 teaspoon dried red chilli flakes 1 1/2 tablespoons salt-reduced soy sauce 1 tablespoon sesame oil 500g pork fillet, thinly sliced 200g green round beans, halved lengthways 2 carrots, cut into matchsticks 130g (2 cups) bean sprouts, trimmed 2 teaspoons lightly toasted sesame seeds 2 cups steamed brown rice, to serve METHOD Step 1 Combine vinegar, sugar, garlic, chilli flakes, 1 tablespoon of soy sauce and 2 teaspoons of sesame oil in a glass bowl. Add the pork and stir to coat. Cover and place in the fridge for 2-3 hours to marinate. Step 2 Cook the green beans in a large saucepan of boiling water over high heat for 1-2 minutes or until tender crisp, adding the carrot in the last 30 seconds of cooking. Refresh under cold running water. Drain. Transfer to a large bowl. Step 3 Add the bean sprouts, remaining soy sauce, remaining sesame oil and half the sesame seeds to the green bean mixture. Toss to combine. Step 4 Heat a barbecue flat plate or frying pan on high. Cook the pork, turning, for 2-3 minutes or until golden and just cooked. Divide green bean mixture among bowls. Top with the pork and remaining sesame seeds. Serve with the rice. 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: LOW-FAT MOUSSAKA ROLLS-SERVES 4 NUT
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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