Recipes
|
|
Below is a sample of some of the 50 delicious recipes available in The Click Diet. Each recipe includes a beautiful photograph and full nutrition details.
|
 |
 |
Sweet pumpkin soup
Prep time: 10 minutes
Cook time: 15 minutes
Serves 6
Vegetarian
1 brown onion, roughly chopped
2 tsp curry powder
500g butternut pumpkin, peeled and roughly chopped
500g sweet potato (kumara), peeled and roughly chopped
1 litre salt-reduced vegetable stock
1 tsp honey
freshly ground pepper
1/4 cup flat-leaf parsley
Place the onion, curry power, pumpkin, sweet potato, stock and honey in a large saucepan over medium heat. Bring to a gentle boil and cook for 3 minutes. Reduce heat and simmer for 15 minutes or until pumpkin and sweet potato are tender.
Remove soup from the heat and set aside to cool a little. Transfer mixture to a food processor or blender and process until smooth. Return mixture to the saucepan and heat over medium heat until hot.
Serve in soup bowls sprinkled with pepper and flat-leaf parsley.
Nutrition information
Each serve provides: 138 calories (574 kilojoules); 4g protein; 1g total fat (0.6g saturated fat); 28g total carbohydrate (15g sugars); 3g dietary fibre; 697 mg sodium
|
|
 |
|
Spinach, mushroom and pine nut baked risotto
Prep time: 10 minutes
Cook time: 35–40 minutes
Serves 2
1 tbsp pine nuts
1 tsp olive oil
1/2 cup finely diced onion
1 garlic clove, crushed
10 medium field mushrooms, sliced
2/3 cup Arborio (risotto) rice
1 3/4 cups salt-reduced chicken stock
1 cup baby spinach leaves
1/2 tsp freshly ground pepper
30g reduced-fat feta
Preheat the oven to 180ºC. Heat a non-stick fry pan over low heat and gently toast the pine nuts for 5 minutes, stirring occasionally, or until golden brown. Remove and set aside.
Increase the heat to medium and add the oil to the fry pan. Add the onion, garlic and mushrooms and cook for 4 minutes or until lightly golden.
Place the rice, stock and mushroom mixture in a medium baking dish and stir to combine. Cover tightly with foil and bake for 30–40 minutes or until most of the stock has been absorbed.
Add the spinach, pepper and half of the pine nuts; stir gently to combine. Divide the risotto between two plates and sprinkle with feta and the remaining pine nuts.
Nutrition information
Each serve provides: 392 calories (1637 kilojoules); 15g protein; 9g total fat (2g saturated fat); 63g total carbohydrates (6g sugars); 3g dietary fibre; 752 mg sodium.
|
|
|
