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Fresh Living Network
Low GI roast butternut salad with African dressing

Low GI roast butternut salad with African dressing

A colourful and deliciously different butternut salad. Butternut has a fabulous vitamin A content. Taken from the low GI, low fat recipe book by Gabi Steenkamp and Liesbet Delport, Eating for Sustained Energy 4 (Tafelberg).
6
RECIPE TYPE:Salads
 
ENERGY 387KJ
CARB 9g
PROTEIN 1.4g
FAT 5g
Method
  • Preheat the oven to 200°C.
  • Place the sliced butternut and red peppers into a large roasting pan and set aside while making the dressing.
  • In a glass bowl or measuring jug, mix the oil with the lemon juice, water and all the spices. Add the sugar and lemon rind.
  • Pour the dressing over the sliced butternut and pepper and mix well to evenly coat with the dressing.
  • Place in the oven and roast for 45 minutes, covered with tin foil for the first 20 minutes then roasting open for the remaining 25 minutes.
  • Just before serving, mix in the freshly chopped herbs.
  • Arrange the lettuce and baby spinach leaves on a large serving platter, or six individual plates, and arrange the warm butternut and peppers on the greens. Season with the salt and freshly ground black pepper and use as one of the vegetables at any meal.
  • This dish can also be served as a light meal, as long as you add a portion of starch and protein, For example one or two slices of low GI bread and a matchbox of low fat cheese or 3- 6 Provitas and 30g of shaved cold meat (usually 1/4 of a packet).


Variation:

  • A tin of chickpeas (drained) can be added to the butternut and pepper in the oven, 10 minutes before the end of the cooking time.
  • This salad can also be served chilled, but the flavours are more intense when the butternut and peppers are warm.
  • To maximize the taste of this unusual salad, make sure that the butternut slices are sliced thinly.
  • To halve the baking time, pre-cook the butternut in the microwave on high for 6 minutes.
  • When choosing butternut, choose one with a long thick neck and the smallest “belly” that you can find. In this way you get more flesh, which makes it worth all the tedious peeling.
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EXCLUSIONS

Dairy free Dairy free Dairy free Dairy free Dairy free Dairy free Dairy free Dairy free

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