Grains Research and Development

Date: 01.09.2001

Go Grains Healthy Recipes

Strawberry Smoothie

(serves 1)

  • 1 cup strawberries
  • 100 g low-fat natural yoghurt
  • half cup skim milk
  • 1 tablespoon unprocessed bran

Place all ingredients in blender, blend until smooth and frothy.

Lemon Salmon Pasta

(serves 4)

  • 1 can (210 g} salmon
  • 1 medium onion or small leek, sliced
  • 2 tablespoons + quarter cup water
  • 1 medium zucchini, thinly sliced
  • quarter teaspoon dried dill
  • half cup low-fat evaporated milk
  • two and a half teaspoons cornflour
  • 1 lemon, finely grated rind and juice
  • 300 g cooked pasta {e.g. penne, spirali, fettueini)

Drain salmon, reserve juice, mash any bones and gently break flesh into chunks. Set aside. Sweat onion or leek in tablespoons of water in a covered pan until transparent. Add zucchini and cook gently until just beginning to soften. Mix cornflour with reserved salmon liquid, add to evaporated milk and make up to 1 cup with water. Add, with dill, to the pan and cook, stirring, until mixture boils and thickens. Remove from heat, gently stir in salmon and lemon rind. Season to taste with freshly cracked pepper. Stir lemon juice into hot pasta and serve topped with sauce.

For more recipes, and a weight control seven-day diet planner, see www.gograins.grdc.com.au