Superfoods

Everyday Food with Super Nutritional Benefits to Boost Your Health

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About The Book

This visually stunning recipe collection expertly blends recognized superfoods — unprocessed grains, pulses, green leafy vegetables, lean meats, seafood, dairy, eggs, fruit, and even chocolate—for delicious taste and optimal nutrition. 

Excerpt

turkey koftas with fig and brown rice pilaf 
 
You will need to soak 12 bamboo skewers in water for about 30 minutes before you start this recipe. 
1 pound ground turkey 
½ cup stale breadcrumbs 
3 green onions (scallions), sliced thinly 
2 cloves garlic, crushed 
¼ teaspoon allspice 
¼ teaspoon ground cilantro 
¼ teaspoon ground chile 
2 tablespoons olive oil 
 
fig and brown rice pilaf 
2 tablespoons olive oil 
1 small onion, chopped finely 
2 cloves garlic, crushed 
1 tablespoon finely grated orange zest 
1 teaspoon ground cinnamon 
½ teaspoon ground cumin 
½ teaspoon ground cilantro 
1 pound packaged pre-cooked brown basmati rice 
1 cup chicken stock 
¹⁄³ cup chopped dried figs 
¼ pound baby spinach leaves 
 
1 Combine turkey, breadcrumbs, onion, garlic, and spices in a large bowl. Roll 2 tablespoons of mixture into long oval shapes; you should have 12. Place koftas on a baking-paper-lined baking sheet; refrigerate for 1 hour. 
2 Make Fig and Brown Rice Pilaf. 
3 Meanwhile, insert a skewer into each kofta; brush kofta well with oil. Cook kofta on heated grill pan (or grill) on medium-high heat, turning occasionally, for 8 minutes or until cooked through. 
4 Serve kofta with pilaf. 
fig and brown rice pilaf Heat oil in a large saucepan over medium-high heat; cook onion and garlic, for 3 minutes or until soft. Stir in zest and spices; cook for 2 minutes. Add rice; stir to coat. Add stock; bring to a boil. Reduce heat to medium; cook, covered, for 8 minutes. Remove from heat; stir in figs and spinach. Season to taste. 
 
prep + cook time 1 hour 20 minutes (+ refrigeration) serves
nutritional count per serving 24.6g total fat (4.4g saturated fat); 604 cal; 57.9g carbohydrate; 34.2g protein; 6.9g fiber 
serving suggestion Serve with yogurt. 
 
 

Product Details

  • Publisher: Weldon Owen (February 2018)
  • Length: 240 pages
  • ISBN13: 9781681883762

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More books from this author: The Australia Women's Weekly Test Kitchen