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Asparagus with Lemon Butter
Serves: 4
Preparation: 5 mins
Cooking: 12 mins
2 bunches asparagus
40g butter, melted (or 2 teaspoons olive oil)
2 tablespoons lemon juice
2 teaspoons finely chopped parsley
cracked black pepper
1. Arrange asparagus evenly in steaming tray.
Place lid on and set timer (12 mins).
2. Transfer asparagus onto a serving platter.
Drizzle over the combined melted butter,
lemon juice, parsley and pepper. Serve.
Nutritional per serve: 8g fat; 422kJ;
5g sat fat; 2g fibre; 2.1g carbohydrate.
Cauliflower & Broccoli Bake
Serves: 6
Preparation: 10 minutes
Cooking: 45 minutes
400g cauliflower, cut into florets
400g broccoli, cut into florets
60g butter
1 brown onion, finely chopped
1 garlic clove, crushed
cup plain flour
2 teaspoons ground cumin
2 cups milk
¾ cup coarsely grated cheddar
pinch of sweet paprika
1. Arrange cauliflower in a steaming tray.
2. Arrange broccoli in another steaming tray.
Stack trays and place lid on. Set timer (10
mins).
3. Preheat oven to 180ºC. Melt butter in a
medium saucepan over medium heat. Add
onion and garlic and cook, stirring, for 1-2
minutes. Sprinkle over flour and cumin and
cook, stirring, for a further 1-2 minutes
or until mixture bubbles. Gradually stir in
milk until mixture boils, thickens and is
smooth. Remove from heat. Stir in half
the cheese. Taste and season with salt and
ground white pepper.
4. Transfer cauliflower and broccoli to a 20cm
square ovenproof dish. Pour over sauce.
Top with remaining cheese and paprika.
Bake for 25 minutes or until golden. Serve.
Nutritional per serve: 3g fat; 329kJ; 2g sat fat;
1.7g fibre; 5g carbohydrate.
Recipes (continued)