Quinoa tabbouleh salad

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Ingredients: (4 servings)

  • 2 cups water
  • 1 cup quinoa, rinsed
  • 1 cup tomato, diced
  • 1 cup cucumber, diced
  • 1/2 cup parsley, chopped
  • 1/4 cup mint, chopped
  • 1/4 cup green onion, chopped
  • 1/4 lemon juice
  • 2 tablespoons extra-virgin olive oil
  • 1/2 teaspoon cumin, toasted and ground
  • Salt and pepper to taste

Instructions:

  1. Bring the water and quinoa to a boil, reduce the heat and simmer until the quinoa is tender and the liquid has all been absorbed, about 17-20 minutes and let cool.
  2. Mix the quinoa, tomato, cucumber, parsley, mind and green onion.
  3. Mix the lemon juice, olive oil, cumin, salt and pepper and toss with salad.

Quinoa and zucchini ribbon salad with marinated chicken

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Ingredients: (4 servings)

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Instructions:

  1. Place quinoa and 600ml water in a pan over medium heat and bring to a simmer. Reduce heat to medium-low and simmer for 10 minutes or until quinoa is tender and the water is almost absorbed. Drain well and allow to cool.

  2. Meanwhile, place lemon zest, 2 tablespoons oil and half the chilli in a bowl. Add chicken, season and toss to coat. Place chicken in a pan over medium heat and cook, skin-side down, for 4-6 minutes until skin is golden and crisp. Turn, and cook for a further 6-8 minutes until cooked through. Rest, loosely covered with foil, for 2 minutes.

  3. Meanwhile, whisk the lemon juice with remaining chilli and 2 tablespoons oil. Season and set dressing aside. In a large bowl, combine the zucchini, tomatoes, feta and cooked quinoa. Pour over lemon dressing and toss to combine.

  4. Divide quinoa salad among plates. Slice the chicken breasts, then arrange on top of the quinoa salad and serve.

Braised chicken with spinach and lentils

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Ingredients:

  • 1 1/2 tablespoons olive oil
  • 4 x 170g chicken breast fillets, cut into 3cm cubes
  • 1 red onion, finely chopped
  • 1 celery stalk, finely chopped, plus 1 tablespoon chopped celery leaves
  • 2 garlic cloves, finely chopped
  • 2 teaspoons chopped thyme leaves
  • 1 cup (250ml) salt-reduced chicken stock
  • 120g baby spinach leaves
  • 2 x 400g cans brown lentils, rinsed, drained

Instructions:

  1. Heat oil in a deep frypan over medium-high heat. In 2 batches, add chicken and brown all over for 3-4 minutes. Remove from the pan and set aside.

  2. Reduce heat to medium, add onion, celery stalk, garlic and thyme, then season. Cook for 5 minutes, stirring, until vegetables soften. Return chicken to pan with stock, bring to the boil, then cover and simmer over low heat for 10 minutes or until chicken is cooked.

  3. Stir in spinach, celery leaves and lentils, then cook for 3-4 minutes until spinach is wilted and lentils are warmed through. Serve with crusty bread

Zucchini noodles with leek-tomato sauce

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Ingredients: (2 servings) (316 calories)

  • 1 large zucchini
  • 1/2 white onion, chopped
  • 1 leek, chopped
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • 1 cup tomato purée
  • Herbs for garnish

Instructions:

  1. Slice zucchini into ribbons or spiral noodles. You can do this a few ways: a mandoline, a spiral peeler, or simply julienne cut the zucchini into noodle-like strips. Set aside.
  2. Heat olive oil in a saucepan over medium-high heat.
  3. Add the onion and leek. Season with salt and pepper and cook until the onion is translucent.
  4. Add the tomato purée to the saucepan and mix.
  5. Cook, stirring, until the mixture thickens to your liking.
  6. Pour the leek marinara sauce over the zucchini and dig in! Garnish with the herbs. The warmth of the sauce will soften the zucchini.

Zesty shrimp and quinoa

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Ingredients: (2 servings)

  • 1/2 cup low-sodium soy sauce
  • 1/4 cup balsamic vinegar
  • 1/2 teaspoon pepper
  • 1 clove garlic, finely minced
  • 2-4 dashes hot sauce (optional)
  • 1 cup quinoa
  • 1 tablespoon olive oil
  • 1 red onion, thinly sliced
  • 1 cup raw shrimp (fresh or frozen and defrosted)

Instructions:

  1. In a medium sized bowl, combine soy sauce, balsamic vinegar, pepper, garlic, and hot sauce (if using). Stir until well blended and set aside.
  2. Combine quinoa and 1 3/4 cups water in a pot. Bring to boil, cover, and reduce to a simmer for 10 minutes, or until quinoa is cooked and tender. Remove from heat and set aside.
  3. While quinoa is cooking, begin cooking shrimp: Heat olive oil in a frying pan over medium-high heat. Add shrimp and onions. When shrimp begin to turn pink, add sauce and continue to cook, stirring frequently.
  4. When shrimp is cooked through, add quinoa, and stir until well combined. Top with a drizzle of soy sauce or a squeeze of lime.

Lemon cod with basil bean mash

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Ingredients: (2 servings) (372 calories)

  • 2 small bunches cherry tomatoes, on the vine
  • 1 tbsp olive oil
  • Chunks skinless cod or other white fish fillet
  • Zest 1 lemon, plus juice of ½
  • 240 g pack frozen soya beans
  • 1 garlic clove
  • Bunch basil, leaves and stalks separated
  • 100 ml chicken or vegetable stock

Instructions:

  1. Heat oven to 200C/fan 180C/gas 6. Put the tomatoes onto a baking tray, rub with a little oil and some seasoning, then roast for 5 mins until the skins are starting to split. Add the fish to the tray, top with most of the lemon zest and some more seasoning, then drizzle with a little more oil. Roast for 8-10 mins until the fish flakes easily.
  2. Meanwhile, cook the beans in a pan of boiling water for 3 mins until just tender. Drain, then tip into a food processor with the rest of the oil, garlic, basil stalks, lemon juice and stock, then pulse to a thick, slightly rough purée. Season to taste.
  3. Divide the tomatoes and mash between two plates, top with the cod, then scatter with basil leaves and the remaining lemon zest to serve.

Thay-style steamed fish

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Ingredients: (199 caloríes) (2 servings)

  • 2 trout fillets, each weighing about 140g/5oz
  • A small knob of fresh root ginger, peeled and chopped
  • 1 small garlic clove, chopped
  • 1 small red chilli (not bird’s eye), seeded and finely chopped
  • Grated zest and juice of 1 lime
  • 3 baby pak choi, each quartered lengthways
  • 2 tbsp soy sauce

Instructions:

  1. Nestle the fish fillets side by side on a large square of foil and scatter the ginger, garlic, chilli and lime zest over them. Drizzle the lime juice on top and then scatter the pieces of pak choi around and on top of the fish. Pour the soy sauce over the pak choi and loosely seal the foil to make a package, making sure you leave space at the top for the steam to circulate as the fish cooks.
  2. Steam for 15 minutes. (If you haven’t got a steamer, put the parcel on a heatproof plate over a pan of gently simmering water, cover with a lid and steam.)

Crab ceviche

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Ingredients: (8 servings) (62 calories)

  • 1 (8 ounce) package imitation crabmeat, flaked
  • 2 large tomatoes, chopped
  • 1 red onion, finely chopped
  • 1/2 bunch cilantro, chopped
  • 2 limes, juiced
  • 3 serrano peppers, finely chopped
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions:

  1. Place the shredded imitation crab into a glass or porcelain bowl. Plastic or metal are not recommended. Stir olive oil into the crabmeat until well coated, then stir in the cilantro, onion, tomato and serrano peppers. Squeeze the lime juice over everything, and mix well. Season with plenty of salt and pepper. Refrigerate for about 1 hour before serving.

Spicy chicken breasts

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BLOG 149Ingredients: (4 servings) (173 calories)

  • 2 1/2 tablespoons paprika
  • 2 tablespoons garlic powder
  • 1 tablespoon salt
  • 1 tablespoon onion powder
  • 1 tablespoon dried thyme
  • 1 tablespoon ground cayenne pepper
  • 1 tablespoon ground black pepper
  • 4 skinless, boneless chicken breast halves

Instructions:

  1. In a medium bowl, mix together the paprika, garlic powder, salt, onion powder, thyme, cayenne pepper, and ground black pepper. Set aside about 3 tablespoons of this seasoning mixture for the chicken; store the remainder in an airtight container for later use (for seasoning fish, meats, or vegetables).
  2. Preheat grill for medium-high heat. Rub some of the reserved 3 tablespoons of seasoning onto both sides of the chicken breasts.
  3. Lightly oil the grill grate. Place chicken on the grill, and cook for 6 to 8 minutes on each side, until juices run clear.

Tomato cucumber salad

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BLOG 145Ingredients: (4 servings) (31 calories)

  • 2 tomatoes, chopped
  • 1 cucumber, peeled and diced
  • 1 onion, chopped
  • 1 tablespoon lemon juice
  • Salt to taste
  • Ground black pepper to taste

Instructions:

  1. Combine tomatoes, cucumbers, and onions in a salad bowl. Season to taste with salt and black pepper. Sprinkle with lemon juice. Chill.