Hearty meals
To purchase a copy of Deliciously Healthy ($24.95 plus P&H) or for more healthy eating tips, contact the Heart Foundation's national information service Heartline on 1300 36 27 87 or visit Heartsite at www.heartfoundation.com.au
Rhubarb and Apple Pie with Vanilla Custard
“Our Deliciously Healthy cookbook
has some great mouthwatering recipes
that will warm the cockles of your heart
while helping to keep it healthy.”
| Prep Time |
40 minutes |
| Cooking Time |
45 minutes |
| Serves |
8 |
- 1kg Granny Smith Apples, peeled, cored and cut into think slices
- 1 cinnamon stick
- 1 cup castor sugar
- 1kg rhubarb, cut into 5cm lengths
- 1 sheet canola puff pastry, defrosted
- 3 tablespoons granulated sugar
- Vanilla bean custard
- 1 tablespoon custard powder
- 500ml low or reduced fat milk
- 1 cup caster sugar
- 1 vanilla bean, cut in half lengthwise
- Preheat oven to 200°C
- Put the apples, cinnamon stick
and half the caster sugar in a
pot. Add 60ml water, cover and
cook over a medium heat for 10
minutes or until the apples are
soft. Remove the cinnamon stick.
- Put the rhubarb in a clean pot,
add the remaining sugar and 60ml
water and cook over a medium
heat for 5-10 minutes or until the
rhubarb is soft. Do not overcook or
it will lose its colour and collapse.
- Combine the rhubarb and
apple and pile into a 23cm pie
dish. Brush the edges of the
pie dish with a little water.
- Cover the pie with the puff pastry,
trim off any excess and press the
edges to seal the pie. Cut a few
steam holes in the top, brush the
pastry with water and sprinkle
with granulated sugar. Bake on a
heated tray for 20 minutes or until
the pastry is crisp and golden.
- To make the custard blend the
custard powder with a little of
the milk to form a smooth paste.
Transfer to a pot, add the remaining
milk, sugar and vanilla bean and
cook, stirring occasionally, over a
medium heat until the custard boils
and thickens. Remove the vanilla
bean before serving.
Nutrients per serve
| Energy | 1371kJ |
| Energy | 327cal |
| Total fat | 5.0g |
| Saturated fat | 2.5g |
| Monounsaturated fat | 1.6g |
| Polyunsaturated fat | 0.3g |
| Protein | 5.8g |
| Carbohydrate | 66.0g |
| Fibre | 6.7g |
| Sodium | 138mg |
Sweet Potato, Pasta and Leek Soup
Cold weather can certainly
challenge our commitment to
healthy eating. For many people,
fresh salads may not be as enticing
during the colder winter months.
But you can enjoy heartwarming
winter meals that are friendly to
both your heart and tastebuds,
according to the National Heart
Foundation of Australia.
| Prep Time |
20 minutes |
| Cooking Time |
40 minutes |
| Serves |
6 |
- 2 teaspoons canola oil
- 100g ditalini (tiny pasta pieces for soup)
- 2 leeks, thinly sliced
- 2 tablespoons chopped fresh chives pinch saffron
- 1kg orange sweet potato, peeled and Lavash crisps chopped
- 2 sheets lavash bread
- 1 litre reduced salt chicken stock
- 1 tablespoon olive oil
- 1 cinnamon stick
- 2 tablespoons finely grated parmesan cheese
- 1 bouquet garni (flavouring herbs)
- Heat the oil in a large pot, add the
leeks and cook over a medium
heat for 5 minutes or until the
leeks are soft and golden. Add the
saffron and sweet potato and stir
for about 5 minutes or until the
sweet potato begins to soften.
- Stir in the stock, cinnamon stick
and bouquet garni. Bring to
the boil then reduce the heat
and simmer for 30 minutes or
until the sweet potato is very
soft. Remove the cinnamon
stick and bouquet garni.
- Cook the pasta in a large pot
of rapidly boiling water until
al dente (cooked, but still
with a bite to it). Drain well.
- Puree the soup in batches
until smooth then return to
the pot along with the pasta
and reheat gently. If it is too
thick add a little water.
- To make lavash crisps use a
star-shaped cookie cutter to
cut out shapes from the bread,
brush lightly with oil, sprinkle with
parmesan and place another star
on top. Grill until crisp and golden.
- To serve, ladle the soup into
bowls, float lavash stars on top
and sprinkle with chives.
Nutrients per serve
| Energy |
1442kJ |
| Energy |
344cal |
| Total fat |
6.8g |
| Saturated fat |
1.4g |
| Monounsaturated fat |
3.3g |
| Polyunsaturated fat |
1.1g |
| Protein |
9.9g |
| Carbohydrate |
61.0g |
| Fibre |
5.9g |
| Sodium |
818mg |
| Cholesterol |
3mg |
Dinner – Light Chicken Curry with Jasmine Rice
| Preparation time |
15 minutes |
| Cooking time |
30 minutes |
| Serves |
4 |
- 400ml reduced fat coconut milk
- 250ml reduced salt chicken stock
- 2-3 tablespoons green curry paste
- 3 kaffir lime leaves, finely shredded
- 300g pumpkin, peeled and chopped
- 4 (about 500g) skinless chicken breast fillets, cut into small cubes
- 230g can bamboo shoots, drained
- 300g snake beans, chopped
- 300g broccoli, cut into florets
- 1 tablespoon fish sauce
- 1 tablespoon palm sugar, grated
- 2 tablespoons Thai basil leaves, torn
- 11/2 cup jasmine rice
- 2 stalks lemon grass, halved
- Put the coconut milk, stock, green
curry paste and kaffir lime leaves in a
large pot and bring to the boil. Cook
over a high heat until the sauce
starts to thicken slightly. Add the
pumpkin and simmer for 10 minutes.
- Add the chicken and bamboo
shoots, reduce heat and simmer for
10 minutes or until chicken is tender.
Add the snake beans, broccoli, fish
sauce and palm sugar and cook
uncovered until vegetables soft.
- Remove from the heat and stir
through half the basil leaves.
- To make the jasmine rice put the
rice, lemon grass and 4 cups of
water in a pot, bring to the boil
and cook over a high heat until
steam holes appear in the top of
the rice. Reduce the heat to low,
cover and cook over a low heat
for 10 minutes or until all the liquid
is absorbed and the rice is tender.
- Transfer rice to bowls, spoon
over curry and scatter with
remaining basil leaves.
Nutrients per serve
| Energy |
2500kJ |
| Energy |
597cal |
| Total fat |
14.0g |
| Saturated fat |
10.0g |
| Monounsaturated fat |
2.0g |
| Polyunsaturated fat |
0.5g |
| Protein |
42.0g |
| Carbohydrate |
75.0g |
| Fibre |
9.4g |
| Sodium |
596mg |
| Cholesterol |
62mg |