YMCA Healthy Living Magazine, powered by n4 food and health Summer 2019 | Page 13
CATHERINE SAXELBY, APD KATE BENNETT
Catherine helps busy women eat right, lose
weight and boost their energy. To find out
more visit foodwatch.com.au Kate is a dietitian, exercise physiologist and Pilates instructor. She
specialises in IBS and food intolerances, weight loss, chronic disease
management and sport nutrition. To learn more visit
fodmapchallenge.com
PICNIC FOOD:
MINI VEGGIE FRITTATAS
Makes: 12
Ingredients
Oil, for brushing
300g piece of pumpkin, diced and
baked until soft but still firm
1 small leek, thinly sliced
1 red capsicum, cut into thin strips
1 zucchini, cut into thin rounds
12 eggs
Freshly ground black pepper
1 teaspoon dried Italian herbs (basil,
oregano or marjoram)
6 tablespoons grated Parmesan cheese
To serve:
Large, mixed green salad
Method
1 Preheat oven to 180°C, then brush or
spray a 12-muffin pan tin with oil to
prevent sticking.
2 Arrange pumpkin, leek, capsicum and
zucchini on the base of each muffin tin.
3 Beat eggs lightly and pour over
vegetables.
4 Season with pepper and herbs, then sprinkle the cheese over each muffin.
5 Bake uncovered for 15 to 20 minutes or until just set.
6 Allow to cool for five minutes before removing from pans, or take to your
picnic in the pans to retain their shape.
7 Serve with a green salad.
TIP: You can substitute pumpkin for sweet potato or any starchy vegetable such as
sweetcorn, parsnip or celeriac.
CHICKEN & TOFU RICE PAPER ROLLS
Serves: 2
Ingredients
Filling:
2 cups water
1 cup low FODMAP stock
200g chicken breast
150g tofu, cut into bite-sized cubes
2 carrots, grated
2 cups iceberg lettuce, finely shredded
10 long green beans, finely chopped on
a sharp diagonal
50g vermicelli noodles, cooked as per
instruction on packet
1 packet round rice paper sheets
Drizzle of olive oil
Dipping sauce:
2 teaspoons sesame oil
2 tablespoons water
2 tablespoons white vinegar
2 tablespoons lime juice
1 long red chilli, finely chopped
1 teaspoon fresh coriander, finely
chopped
1 teaspoon fresh basil, finely chopped
Method
1 Bring water and stock to boil in a small –
medium saucepan. Add chicken breast and
poach for 12 minutes or until cooked through.
When cooked, remove chicken from liquid
and set aside to cool before shredding the
meat into thin strips.
2 Meanwhile, heat olive oil in pan and cook tofu
until golden.
3 Combine shredded chicken, tofu, carrot,
lettuce, beans and vermicelli noodles in large
bowl.
4 Place one sheet of rice paper in a dish of
warm water until just softened. Then lift sheet
carefully from water and place on a board.
5 Spoon a large dessert spoon or approximately
a twelfth of mixture into the centre of the rice paper sheet. Fold the side closest
to you over the mixture, then fold in the other sides and roll to enclose the
filling. Repeat until all mixture has been used.
6 Prepare dipping sauce by placing all ingredients in a small bowl and stirring to
combine.
7 Serve rolls with the dipping sauce. Note: they can sit for up to four hours in an
airtight container in the fridge.
SUMMER 2019 YMCA HEALTHY LIVING MAGAZINE
13