• low fat 0.60g 0.60%
  • low sat fat 0.10g 0.10%
  • low salt 9.65mg 0%
  • low sugar 0.96g 0.96%
*As guideline of daily recommended intake per 100g

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Ingredients:

Cooking method:

  1. Pre-heat oven to 180°C.
  2. Peel sweet potato and potatoes and dice into 1cm cubes. Peel carrots and chop into 4cm lengths.
  3. Spray a baking tray with canola spray, put potato, sweet potato and carrots in tray and spray with more canola spray. Place tray in a moderate oven (180°C) for approximately 40 minutes.
  4. Chop all other ingredients.
  5. When the potatoes and carrots are almost cooked, place the rest of the vegetables in a non-stick pan and cook over low heat.
  6. Add some sweet chilli sauce or plain chilli if you like some spice. Mix through the vegetables.
  7. While the vegetables are cooking, put the water into a large saucepan and bring to the boil. When the water starts to boil, remove from heat and stir in the couscous. Cover and let the couscous stand for 3min.
  8. Fluff couscous with a fork and stir in margarine and spinach leaves.
  9. Divide couscous between four plates, top with vegetables, roasted potatoes and carrots.
  10. Serve with a dollop of tzatziki.

Note: you can use any vegetables for this recipe. Other vegetables that would work well include parsnip, asparagus and onion.

Nutritional information:

Average quantity per Serving
Average quantity per 100g
Weight (g)
463.65g
100.00g
Energy (kJ)
2372.59kJ
511.72kJ
Protein (g)
19.94g
4.30g
Total fat (g)
2.79g
0.60g
- Saturated fat (g)
0.45g
0.10g
- Polyunsaturated fat (g)
1.00g
0.21g
- Monounsaturated fat (g)
0.65g
0.14g
Cholesterol (mg)
0.00mg
0.00mg
Carbohydrate-available (g)
111.30g
24.00g
CarbohydrateSE (g)
111.00g
23.94g
- Sugars (g)
4.46g
0.96g
Water (g)
320.42g
69.11g
Dietary fibre (g)
5.45g
1.18g
Thiamin (mg)
0.32mg
0.07mg
Riboflavin (mg)
0.26mg
0.06mg
Niacin (mg)
6.87mg
1.48mg
Niacin equivalents (mg)
11.02mg
2.38mg
Vitamin C (mg)
73.26mg
15.80mg
Vitamin E (mg)
1.00mg
0.22mg
Total folate (ug)
86.86ug
18.73ug
Total vitamin A equivalents (ug)
791.51ug
170.71ug
Retinol (ug)
20.40ug
4.40ug
Beta carotene equivalents (ug)
4622.74ug
997.03ug
Sodium (mg)
44.72mg
9.65mg
Potassium (mg)
836.97mg
180.52mg
Magnesium (mg)
85.93mg
18.53mg
Calcium (mg)
58.69mg
12.66mg
Phosphorus (mg)
311.82mg
67.25mg
Iron (mg)
2.42mg
0.52mg
Zinc (mg)
1.71mg
0.37mg

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