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Beans with fig and toasted hazelnuts
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Mango and coconut bread Spicy paprika prawns with citrus dipping sauce Polenta, pumpkin and quinoa loaf CA S S IE W HIT E
Serves 4 Preparation time 5 mins Low sugar Source of fibre High protein Low Sodium Wheat-free
Cooking time 10 mins
Level of Difficulty easy
Hazelnuts are a rich source of vitamins, minerals and healthy fats. They give this salad a toasty crunch, while the fig is subtly sweet. Pair with white fish or roast chicken. Recipe & Photography: Cassie White
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Ingredients
Lemon and yoghurt cakes
350g green beans 30g low-fat feta 1/4 cup hazelnuts 1 fresh fig (can used dried) 2 tbsp lemon juice
Crisp bacon and pumpkin tart Rainbow Cake
Method Bring a large pot of water to the boil. Wash and trim the beans, then put them in the pot for 3-4 minutes. Drain, then immediately plunge them into iced-cold water to stop the cooking process. You want the beans to retain their bright colour and still be a little crunchy. Once they've cooled, pat them dry with paper towel and put them in a big bowl. Heat a small, dry frying pan over medium heat then add the hazelnuts. Toast for a few minutes until they smell delicious. This won't take long so keep an eye on them. Remove from the heat. If you want, give the nuts a good rub to remove some of the skins. They won't all come off; this will give your salad a rustic look. Now roughly chop them in half. Add the nuts to the beans then crumble the feta into the bowl. Pour over the lemon juice and gently toss to combine.
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on ABC TV Poh's Kitchen Kylie Kwong Message Stick Surfing the menu The Cook and The Chef
ABC Magazines Slice the fig into quarters then cut each quarter down even further, until you have some lovely thin wedges.
delicious.
Transfer the beans to a serving plate then scatter the fig wedges throughout.
Nutritional Analysis What is a healthy recipe? Find out how to interpret nutritional analysis
Average
per127g
Energy Protein Fat Saturated fat Carbohydrate Sugars Dietary fibre Sodium
440kJ 5g 6.7g 0.9g 4g 2.7g 3.6g 86mg
Nutritional Analysis What is a healthy recipe? Find out how to interpret nutritional analysis
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