RAINBOW SLAW WITH SALMON
Serves 2 Prep And Cook Time 30 minutes
This recipe is gluten free, this recipe is portable
• 120g skinless, boneless salmon fillet
• 140g drained, rinsed canned cannellini beans
• 2 teaspoons grated lemon rind
• 1 baby (130g) fennel bulb, fronds reserved, sliced thinly
• 250g vacuum-packed cooked beetroot (beets), drained
• 2 tablespoons lemon juice
• 95g gluten-free low-fat high-protein natural yoghurt
• 2 radishes, sliced thinly
• 1 medium (120g) carrot, sliced thinly lengthways
• 1 small (90g) zucchini, shaved lengthways
• 1 cup (80g) finely shredded red cabbage
• ¼ cup mint leaves
1│Place salmon, beans, rind and 2 tablespoons chopped fennel fronds in a large bowl; toss to coat. Season to taste with pepper.
2│Heat a medium non-stick frying pan over medium heat. Cook salmon for 2 minutes, turn and cook a further 1 minute or until just cooked but still pink in the centre. Transfer to a plate; keep pan on the heat.
3│Add bean mixture to pan; cook, stirring frequently, for 2 minutes or until warmed through. Remove from heat.
4│To make beetroot dressing, process 100g of the beetroot with the lemon juice and yoghurt until smooth. Season to taste with pepper.
5│Cut remaining beetroot into thin wedges. Divide beetroot, sliced fennel, radish, carrot, zucchini and cabbage between two plates. Top with salmon, bean mixture and mint. Serve with dressing.
Not suitable to freeze or microwave.
Nutritional Count Per Serving: 10.6g total fat (3.1g saturated fat); 1214KJ (290 cal); 21.8g carbohydrate; 24.3g protein; 9.4g fibre.
SCALLOP PAD THAI
Serves 2 Prep And Cook Time 20 minutes
This recipe is gluten free
• 2 x 400g packets konjac noodles, drained, rinsed
• 300g pak choy, halved
• 200g scallops without roe, patted dry
• 200g yellow patty-pan squash, sliced thinly
• 2 tablespoons gluten-free fish sauce
• 1 tablespoon pure maple syrup
• 1 long red chilli, sliced thinly
• 1 teaspoon finely grated lime rind
• 2 tablespoons lime juice
• ½ teaspoon sesame oil
• 100g bean sprouts
• 1 cup Thai basil leaves
• ½ cup coriander leaves
• 1 tablespoon chopped peanuts
1│Place noodles in a bowl of hot water for 1 minute; drain. Place pak choy in a heatproof bowl with enough boiling water to cover; stand for 4 minutes or until tender, drain.
2│Heat a large non-stick frying pan over medium heat. Add scallops to pan in a single layer; cook for 20 seconds on each side. Remove from pan; keep warm.
3│Increase pan to high heat. Quickly add noodles and pak choy to pan, then add squash, fish sauce, maple syrup, chilli, lemon rind and juice, and sesame oil; stir well. Cook, stirring, for 1 minute or until heated through.
4│Stir through bean sprouts, herbs and scallops. Top with peanuts; serve straightaway.
Not suitable to freeze or microwave.
Nutritional Count Per Serving: 8.5g (3.5g saturated fat); 1141KJ (272 cal); 19g carbohyrate; 30.5g protein; 9.2g fibre-
CHEAT'S ROAST CHICKEN DINNER
Serves 2 Prep And Cook Time 45 minutes
This recipe is gluten free
• 1 large (350g) parsnip, quartered lengthways
• 300g baby rainbow carrots, halved lengthways if large
• 100g brussels sprouts, halved
• 2 teaspoons extra virgin olive oil
• ½ teaspoon sea salt flakes
• ½ teaspoon cracked black pepper
• 1 small (90g) tomato, sliced thickly crossways
• 1 (200g) chicken breast fillet
• 1 teaspoon mixed dried herbs
• 50g green kale leaves
1│Preheat oven to 200°C (180°C fan-forced). Line a large oven tray with baking paper.
2│Place parsnip, carrots and brussels sprouts on lined tray. Drizzle with 1½ teaspoons of the oil, sprinkle with salt and half the pepper; toss well to coat. Bake for 30 minutes or until tender.
3│Meanwhile, cut a 40cm square piece of baking paper and top with a 40cm square piece of foil. Place tomato slices in centre; top with chicken. Sprinkle with mixed herbs, remaining oil and pepper. Fold paper and foil into a parcel to enclose chicken and tuck ends underneath. Place on a small oven tray; bake for 30 minutes or until chicken is cooked through (the time may vary depending on thickness of chicken).
4│Meanwhile, steam kale until just tender.
5│Slice chicken; reserve juices. Place on plates with roast vegetables and steamed kale; drizzle chicken with reserved juices. Season with pepper.
Not suitable to freeze or microwave.
Nutritional Count Per Serving: 7g total fat (13g saturated fat); 1274KJ (304 cal); 25.1g carbohydrate; 28.2g protein; 13.8g fibre.
CAULIFLOWER AND CHICKEN SAN CHOI BAU
Serves 2 Prep And Cook Time 25 minutes
This reipe is gluten free, this recipe is portable
• 200g minced chicken
• 4 cups (400g) cauliflower ‘rice’ (from selected supermarkets)
• 1 teaspoon finely grated fresh ginger
• 2 small cloves garlic, crushed
• 1 teaspoon dried chilli flakes
• 1 tablespoon finely chopped coriander stems
• 1 small (250g) orange sweet potato, grated coarsely
• 1 large (180g) carrot, grated coarsely
• 3 green onions, sliced thinly
• 2 tablespoons gluten-free salt-reduced tamari
• ½ cup Thai basil leaves, torn coarsely
• 1 cup coriander leaves
• 1 teaspoon finely grated lime rind
• 1 tablespoon lime juice
• ½ small (150g) iceberg lettuce
• lime wedges, to serve
1│Heat a large non-stick frying pan over high heat. Cook chicken, breaking up well with a wooden spoon, for 4 minutes or until it changes colour. Add cauliflower, ginger, garlic, chilli flakes and coriander stems; cook, stirring often, for 3 minutes or until mixture is soft and dry.
2│Stir in sweet potato, carrot and green onion; cook for a further 3 minutes or until cauliflower mixture is starting to catch on the base of the pan and chicken is cooked through.
3│Stir in tamari; remove pan from heat. Stir through basil, coriander leaves, lime rind and juice. Season with freshly ground white pepper.
4│Line two bowls with three trimmed, washed and dried outer lettuce leaves; divide cauliflower mixture between lettuce ‘bowls’. Serve with lime wedges.
Not suitable to freeze or microwave.
Nutritional Count Per Serving: 7.5g Total Fat (1.9g Saturated Fat); 1423KJ (340cal); 29.2g carbohydrate; 29.3g protein; 17.4g fibre.
SUPER CHICKEN SALAD
Serves 2 Prep And Cook Time 30 minutes
This recipe is gluten free, this recipe is portable
• ¼ cup (40g) dried apricots, chopped finely
• 2 tablespoons tarragon leaves, chopped coarsely
• ¼ cup (60ml) white wine vinegar
• 1 teaspoon tahini
• 1 small (200g) orange sweet potato
• olive oil cooking spray
• 200g chicken tenderloins
• 1 bunch (175g) broccolini, trimmed, halved lengthways
• 2 small (180g) zucchini, sliced into thin ribbons
• 1½ cups (120g) finely shredded red cabbage
• 2 radishes (70g), cut into julienne or grated
• 2 teaspoons sunflower seeds, toasted
1│Preheat a large grill plate on high heat.
2│Place apricots, tarragon, vinegar and tahini in a small jug with 2 tablespoons water; stir dressing until combined.
3│Using a mandolin or V-slicer, cut sweet potato crossways into 2mm-thick rounds. Spray rounds with oil, then arrange in a single layer on heated grill plate. Cook for 2 minutes on each side or until softened and grill marks appear. Transfer to a large plate.
4│Cook chicken on grill plate for 4 minutes each side or until cooked through; transfer to plate with sweet potato. Cook broccolini on grill plate, turning, for 3 minutes or until just softened; transfer to same plate. Cook zucchini on grill plate for 1 minute on each side; transfer to same plate.
5│Divide grilled vegetables and sliced chicken between two serving plates. Top with cabbage, radishes and sunflower seeds. Serve with dressing.
Not suitable to freeze or microwave.
Nutritional Count Per Serving: 6.5g Total Fat (1g saturated fat); 1422KJ (339 cal); 29.8g carbohydrate; 32.7g protein; 10.6g fibre.
0 Comments