Dietitian's Pick: Roasted Broccoli Gnocchi
Serves: 4 (Serving size depends on each bariatric patient’s needs)
Time to make: 50 mins
Total cost: $14.60 / $3.65 per serve (at time of publication)
350g broccoli, cut into small florets
1 tablespoon olive oil
1 onion, finely chopped
800g ripe tomatoes, chopped
2 garlic cloves, crushed
180g oil-free store-bought roasted capsicum, finely chopped
250g fresh ricotta
45g grated parmesan, plus shaved, to serve
3/4 cup plain flour
1 tablespoon chopped basil leaves, plus extra, to serve
Preheat oven 180°C. Line a large baking tray with baking paper. Lay broccoli on tray in a single layer. Lightly spray with oil. Roast for 15–20 minutes, or until it is just tender. Cool.
Heat oil in a large non-stick frying pan over high heat. Cook meatballs, turning occasionally, for 3 minutes or until just browned. Add sauce, stock, basil and risoni. Stir to combine. Cover. Reduce heat to medium. Simmer, stirring occasionally, for 9 minutes or until risoni is tender and chicken is cooked through. Serve with extra parmesan.
Meanwhile, heat oil in a non-stick frying pan over medium heat. Sauté onion for 3–4 minutes, or until lightly golden and softened. Add tomatoes, garlic and capsicum. Cook for 4–5 minutes, or until tomatoes have softened. Simmer sauce for 25–30 minutes, or until thick and rich. If needed, add 2–3 tablespoons of water to thin sauce. Keep warm.
Process roasted broccoli in a food processor until fine. Place in a large bowl with the ricotta, parmesan and egg. Season with pepper and stir until just combined. Gradually mix in flour; stir to form a soft dough which is firm enough to roll.
Divide dough into 4 pieces. Roll 1 piece out on a lightly floured surface into a 2cm-thick log. Cut into 2–3cm pieces. Leave gnocchi plain, or roll on the back of a fork to leave indentations. Set aside on a tray and repeat with remaining dough.
Drop gnocchi into a large pan of boiling water for 2–3 minutes, or until they float to the surface. Remove with a slotted spoon and transfer to serving plates. Top gnocchi with fresh tomato sauce, and serve extra shaved parmesan and basil leaves.
Nutrition Info (per serve)
Kilojoules 1,452kJ Calories 363cal Protein 19.6g Total fat 14.9g Saturated fat 4.7g Carbohydrates 27.5g Sugars 8.6g Dietary fibre 8.8g Sodium 284mg Calcium 329mg Iron 2.5mg