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Fit Food Fast Recipes - 27 October


Light summer muesli

You can use any of your favourite dried fruits in this recipe. Why not try raisins, sultanas, dried pineapple or dried papaya?

1) Preheat oven to 180�C.
2) Combine the first 4 ingredients in a large bowl. Mix oil into these ingredients until well coated.
3) Spread mix over a baking tray and bake for 10-15 minutes until golden brown.
4) Allow to cool before adding dried fruit and mix well. Store in an airtight container.

Prep: 10 minutes
Cook: 15 minutes
Makes: 20 servings

5 cups Rolled Oats
1/2 cup shredded coconut
1/2 cup sunflower seeds
1/2 cup pumpkin seeds
1/4 cup sunflower oil
11/2 cups chopped dried fruit (e.g. cranberries and apricots)

Analysis per serve
Energy (kJ) 893
Protein (g) 6
Fat - total (g) 11
- saturated (g) 3
Carbohydrate (g) 21
- sugars (g) 7
Sodium (mg) 42
*** Fibre

Kumara and smoked chicken salad

A great combination of flavours that will leave you feeling satisfied.

1) Preheat oven to 200�C.
2) Toss the chunks of kumara in half the Wholegrain Dressing.
3) Place the kumara chunks on a baking tray lined with baking paper and cook for 20 minutes until soft to touch.
4) Slice the smoked chicken. Toss chicken, kumara, salad leaves, basil and cucumber in a large bowl with the remaining dressing before serving.

Prep: 5 minutes
Cook: 20 minutes
Serves: 4
2 large kumara, peeled and cut into large chunks
1 qty Wholegrain Dressing (page 47)
300g smoked chicken, skin removed
130g mixed salad leaves
1 cup basil leaves, torn
1 small cucumber, sliced
Analysis per serve
Energy (kJ) 136 8
Protein (g) 19
Fat - total (g) 19
- saturated (g) 4
Carbohydrate (g) 2 0
- sugars (g) 4
Sodium (mg)


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