Tag Archives: dinner

Vietnamese Noodles

Do you also have a hard time making a tasty stir-fry without using some kind of condiment/sauce/paste that contains copious amounts of sugar, oil, or salt? If you’re a food label reader, you probably know that it is really hard find a product in the supermarket isle dedicated to Asian food without one of these featuring as one of the first 3 ingredients. Unless you want to pay $10+ for a jar labelled organic or gourmet that actually contains REAL flavours, spices, and herbs then this recipe is for you! It is flavourful and delicious without any of the nasties.

Ingredients:
makes 5 – 6 large portions

1 pack rice noodles
1.5 litres boiling water
500g free-range chicken breast (cubed)
500g bean shoots
1 large carrot (julienned)
1 large bunch fresh mint (roughly chopped)
1 large bunch fresh coriander (finely chopped stalks & roots, roughly chopped leaves)
4 cm piece fresh ginger (grated or finely chopped)
2 cloves of fresh garlic (grated or finely chopped)
1 large stick of lemongrass (finely chopped)
1 large chilli (finely chopped)
2 tablespoons fish sauce
2 tablespoons salt-reduced soy sauce
1 tablespoon honey
1 tablespoon sesame oil
2 large lemons or 3 limes

Method:
Add rice noodles to boiling water in a large bowl and drain after 2-3 minutes. Meanwhile, heat pan on high and add sesame oil, stalks and roots of coriander, ginger, garlic, lemongrass and chilli. Fry for 1 to 2 minutes. Add chicken and stir-fry until cooked through. Add the bean shoots and half the carrots. Stir-fry for another 2 minutes. Add the fish sauce, soy sauce, honey, and the juice of 1 large lemon and mix through. Take off heat and stir through half the mint and half the coriander leaves. Divide the rice noodles into bowls and spoon over the juice from the bottom of the pan. Cover noodles with stir-fry mix and top with fresh carrots, mint, coriander, and lemon/lime wedge.

Nutritional Information per serve:
1500 kJ (360 kcal)
43g protein
31g carbohydrate
6g fat (1g sat fat)

Mediterranean Multigrain Salad

Today is Salad Inspiration day – and this one will fill up your tank with lots of flavour, fibre, and fat-fighting goodies!

Ingredients:

1/4 cup 4Grain Protein Rice (I also added wild rice and buckwheat to the mix)
10 cherry tomatoes
1/4 onion
2 handfuls of green leaves
1 tsp tahini
Juice from half a lemon
2 – 3 tbsp almond milk
1/2 tsp garlic powder
1/2 tsp chilli powder
1/2 tsp cumin
1 tbsp goats cheese fetta (optional)

Add the chopped onion and cherry tomatoes to the protein rice, and lay the mixture on a bed of green leaves. Place tahini, lemon juice, almond milk and spices in a small glass jar and shake vigorously until well combined and a dressing consistency is achieved. Pour the dressing over the salad and top with goats cheese fetta. Enjoy!

What is your favourite go-to salad?

I love a freshly grilled fish salad with some sort of fruit added to it – like mango or peach! In case you haven’t realised – I’m a bit obsessed with fruit :)

Link of the day:

Fresh Fig & Goats Cheese Salad
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Roast veggies with Grains, Greens & Tahini

Happy Dietitian Day everyone!!

I’m sure that this is probably the first time you’ve ever heard that there is an actual day to celebrate Dietitians. Well if that is you, all the more reason to fimiliarise yourself with what Dietitians do, where to find your nearest Accredited Practicing Dietitian, and more importantly, how we can help you! Take a look at the Dietitian’s Association of Australia website!

But first…let’s celebrate Dietitian’s Day with a salad…boring??? Not at all!! This one is so delicious, you won’t even know that you’re eating a salad – I promise!

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Ingredients (makes 4 to 6 serves):

1/4 large japanese pumpkin 3 medium sweet potatoes 2 large beetroots 1 tbsp Olive oil 2 cups of cooked 4Grain Protein Rice (for this recipe I substituted the brown rice with wild rice and buckwheat) 1/2 head of broccoli 4 cups Spinach leaves 2 tbsp Tahini 1/4 cup Almond Milk Juice from 1/2 a lemon 1/2 a tsp Chilli powder 1/2 a tsp Garlic powder

Step 1: Roast veggies for approximately 30-40 minutes in a moderate to high oven with olive oil.

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Step 2: Prepare the 4Grain Protein Rice

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Step 3: Steam broccoli for 2 to 3 minutes or until cooked but still slightly crunchy.

Step 4: Combine the tahini, almond milk, lemon juice, chilli powder and garlic powder in a small glass jar and shake to combine until it forms a creamy sauce consistency.

Step 5: Mix together the spinach leaves and broccoli. Top with grains, roast veggies and tahini sauce. Enjoy!

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The tahini sauce and creamy roasted pumkin is a match made in heaven!

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This provides at least 3 out of the recommended 5 serves of veggies for the day.

It is also gluten free, vegetarian and vegan friendly, and a great choice if you’re watching your waistline!

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The high fibre content will keep your insides healthy and regular and help with weight management and blood sugar control. The tahini sauce packs a good dose of calcium and omega-3 fatty acids!

Sold yet? Give it a try this week and let me know how you liked it!

What is your favourite way of having roast veggies?

Moroccan Chicken Salad

There are few things as satisfying as enjoying the taste, smell, and look of your food whilst knowing that it is good for you. It is even better when it is easy and quick to make!

This chicken is so tasty, you’ll never want to make it any other way! But there is a bit of cheating involved which cuts prep and cooking time in half and gets the food on the table in less than 15 minutes! Whatch out Jamie!

Ingredients:

2 – 3 small free range chicken breast tenderloins
1 tablespoon Moroccan paste (this is a pre-made paste that you can buy if you’re short on time that has whole ingredients, but if you have some time to spare you can make it from scratch using this recipe)
2 cups fresh dark green leaves
1/4 avocado
1 cup cherry tomatoes
1 tablespoon olive oil
1 tablespoon balsamic vinegar

Method:
Evenly space the tenderloins between 2 leaves of baking paper or cling wrap. Take a kitchen hammer or the flat end of a wooden spoon and give it a few good whacks to flatten the meat. This greatly reduces the cooking time!

Uncover the meat, make a few small cuts/slits in each tenderloin, and spread the paste evenly onto each side. Cover it with the paper and massage the paste from the outside into the meat on both sides. Heat pan.

Meanwhile, wash the leaves and dice the avocado. Combine the cherry tomatoes, a 1/2 tablespoon of olive oil and 1/2 tablespoon balsamic vinegar. Pour onto an oven tray and bake in very hot oven for 5-10 minutes. When the tomatoes start to blister take them out of the oven, squash them slightly with a potato masher to release their juices. Add the remaining balsamic vinegar. Combine the tomato mixture, salad leaves and avocado in a bowl. Mix well.

Add the remaining olive oil in a pan and grill the chicken on each side for 2-3 minutes or until cooked through. Stack the chicken tenderloins onto the salad mixture and enjoy!

If you’re looking for more sustenance, the addition of some 4Grain Protein Rice would be perfect!

What is your favourite way to cook chicken?