Healthy Recipes
Salads
Green Goddess Salad
Split pea, watercress & goat’s curd salad
Balsamic chicken and white bean salad
Grilled Chicken with Avocado and Bean salad
Warm lamb and chickpea salad
Green Goddess Salad
4 servings
Total Time: 30 minutes
Ingredients
1/2 avocado, peeled and pitted
3/4 cup nonfat buttermilk
2 tablespoons chopped fresh herbs, such as tarragon, sorrel and/or chives
2 teaspoons tarragon vinegar, or white-wine vinegar
1 teaspoon anchovy paste, or minced anchovy fillet
8 cups bite-size pieces green leaf lettuce
12 ounces peeled and deveined cooked shrimp, (21-25 per pound; see Ingredient note)
1/2 cucumber, sliced
1 cup cherry or grape tomatoes
1 cup canned chickpeas, rinsed
1 cup rinsed and chopped canned artichoke hearts
1/2 cup chopped celery
Preparation
1.Puree avocado, buttermilk, herbs, vinegar and anchovy in a blender until smooth.
2.Divide lettuce among 4 plates. Top with shrimp, cucumber, tomatoes, chickpeas, artichoke hearts and celery. Drizzle the dressing over the salads.
Source : Courtesy of Eating Well Magazine
http://www.eatingwell.com/recipes/green_goddess_salad.html
Split pea, watercress & goat’s curd salad
(Serves 4)
Ingredients:
1 cup (200g) green split peas
1 tbs olive oil
Juice of 1 lemon
2 tsp ground coriander
1/2 tsp ground ginger
1 red onion, very finely chopped
1 bunch watercress, stalks trimmed (to give 3 cups of sprigs)
2 roasted red capsicums*, cut into strips
1/4 cup goat’s curd* or soft goat’s cheese
Method:
– Cook peas in a saucepan of boiling salted water for 15-18 minutes until tender but firm to the bite.
– Meanwhile, place oil, lemon juice, spices and onion in a large bowl and whisk until combined.
– Drain peas well and add to the dressing. Season to taste and toss to combine.
– Stand for 10 minutes, then toss with the watercress and capsicum.
– Divide among plates and top with goat’s curd.
Notes & tips
* Ready-roasted capsicum is from delis and supermarkets. Goat’s curd is from delis and gourmet food shops.
Source: Delicious Magazine and www.taste.com.au
Balsamic chicken and white bean salad
(serves 4)
Cooking Time 20 minutes
Ingredients:
600g skinless chicken thigh fillets, trimmed
2 garlic cloves, crushed
1 tablespoon wholegrain mustard
2 tablespoons balsamic vinegar
olive oil cooking spray
400g can cannellini beans, drained
250g cherry tomatoes, halved
1/2 cup low-fat feta cheese, crumbled
50g rocket leaves
1 lemon, cut into wedges, to serve
Method:
– Season chicken with salt and pepper. Whisk garlic, mustard and vinegar in a ceramic dish. Add chicken and turn to coat. Cover and refrigerate for at least 20 minutes.
– Preheat a barbecue plate on high heat. Remove chicken from marinade. Lightly spray chicken with oil. Cook for 1 minute each side or until golden. Reduce heat to medium-low. Cook chicken for 6 to 8 minutes each side or until cooked through.
– Transfer to a plate. Cover and stand for 5 minutes.
– Slice chicken. Combine beans, tomato, feta, rocket and chicken in a large bowl. Toss gently. Spoon onto plates. Season with pepper. Serve with lemon.
Source : Super Food Ideas – December 2005, Page 38
Grilled Chicken with Avocado and Bean salad
Serves 4
Ingredients:
1 tbsp mugi miso
1 tbsp olive oil
2 tbsp brown rice vinegar
3 tbsp water
1 tbsp fresh dill
2 vine-ripened tomatoes
1 can haricot beans
2 spring onions
1 avocado
2 tsp nigella seeds
4 small organic chicken breasts, (approx 150 grams each)
olive oil
Preparation:
First mix the miso with olive oil and combine well. Then add the brown rice vinegar and water to complete the dressing.
Method:
Mix the dill into the three tablespoons of miso dressing (reserve the rest of the miso dressing for salad another time). Cut the tomatoes into small cubes, mix into the beans and spring onions and refrigerate for at least 1 hour. Serve the beans on a plate with slices of avocado, a sprinkling of nigella seeds and a drizzle of dressing.
Source: http://www.thefoodcoach.com.au
Warm lamb and chickpea salad
(Source: http://au.todaytonight.yahoo.com)
Serves 4
Ingredients
400g lamb fillet or backstrap
1 tablespoon olive oil
1 onion, finely chopped
3 garlic cloves, crushed
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon ground ginger
1/2 teaspoon paprika
700g canned chickpeas, drained and rinsed
Salt and black pepper to taste
1 tomato, cut into small dice
1 cup fresh coriander, finely chopped
1 cup fresh flat-leafed parsley, finely chopped
1 cup fresh mint, finely chopped
3 tablespoons extra virgin olive oil
Juice of 1 lemon
Baby spinach leaves, washed, to serve
Method
1. Cook the lamb fillets in a lightly oiled frying pan over medium heat, about 3 minutes each side. Transfer to a plate and cover with foil to keep warm. Set aside to rest.
2. Heat the tablespoon of olive oil in the frying pan and cook the onion for 5 minutes or until soft. Add the garlic and spices and cook for 5 minutes over low heat, stirring occasionally. Add the chickpeas and heat through, stirring until warm and well coated with the spice mixture. Remove from the heat and add the salt and pepper, tomato, chopped herbs, extra oil and lemon juice.
3. Cut the lamb fillets into thick slices diagonally. Toss through the chickpea/herb mixture.
4. Arrange the baby spinach leaves on plates and top with the chickpeas and lamb. Serve immediately.
The fat in this recipe is predominantly from the olive oil dressing and is highly monounsaturated.