Page 50 - Healthy food

Rainbow veg

Green goddess
buddha bowl
Tucking into prep 15 min cook 15 min
dark green veg serves 4
such as broccoli vegetarian
and kale can gluten free
increase our
175g quinoa, rinsed
intake of energy- and drained
boosting iron 1 medium ripe avocado, halved
4tbsp reduced-fat natural yogurt
Grated zest and juice 1 lemon
2tbsp chopped fresh chives
1tbsp chopped fresh tarragon or
flatleaf parsley
350g broccoli, cut into florets
350g asparagus, trimmed and halved
2tsp toasted sesame oil
100g kale, trimmed and chopped
300g cooked chicken breast, shredded
1 Put the quinoa and 425ml water in
a saucepan and bring to the boil over a
medium heat. Reduce the heat to low.
Cook, covered, for 12 min or until the
water has been absorbed and the
quinoa is al dente.
2 Meanwhile, put the flesh of half the
avocado, the yogurt, lemon zest, half
the lemon juice, the chives and tarragon
or parsley in a food processor. Blitz until
smooth, then set aside.
3 Put the broccoli florets and halved
asparagus in a steamer over a saucepan
of simmering water. Cover and steam
for 2–3 min until tender, then drain.
4 Combine the sesame oil and the
remaining lemon juice in a large bowl.
Add the kale and rub the lemon juice
mixture into it to soften the leaves.
Divide the quinoa among 4 serving
bowls. Top with the steamed
vegetables, kale, slices of the remaining
avocado half, shredded chicken and
a drizzle of the avocado dressing.

2

Green goddess RECIPES: CHRISSY FREER. PHOTOS: MARK O’MEARA
buddha bowl PER SERVING
413kcal 10.3g fibre
12.8g fat 39.2g protein
2.5g saturates 0.3g salt
30.2g carbs 194mg calcium
8.8g sugars 5.9mg iron

50 HEALTHY FOOD GUIDE FEBRUARY 2018