1. Chickpea and Carrot Couscous with Minted Yoghurt.
Serves 4. Ready in 15 minutes
- In a small bowl, mix 200 g of light Greek yogurt, 2 Tbsp. lemon juice and 3 Tbsp. coarsely chopped fresh mint leaves, season and set aside.
- Chop 5 carrots and steam the pieces over boiling water for 3 – 5 minutes, until tender.
- In the meantime, put 400 g of couscous in a bowl and pour over 425ml of boiling water.
- Toast 2 tsp. cumin seeds in a hot pan for 2 to 3 minutes until they start to burst. Cool and grind.
- Whisk the rind of half a lemon, 4 tablespoons of lemon juice and 1 tablespoon of olive oil in a bowl. Add the couscous and cumin and serve with the minted yogurt.
Per Serving: 435kcals, 9.5g fat (0.8g saturated), 16.3g protein, 76.6g carbs, 9.9g sugar, 0.5g salt.
2. Tuna salad with fennel and beans.
Serves 4. Ready in 15 minutes.
- Trim the base off 1 small head of fennel and save the fronds to garnish. Then slice the head as thinly as you can. Slice one half red onion in the same manner.
- Put the fennel and onion into a large bowl with 2 x 410g cans drained and rinsed cannellini beans, 2 tbsp olive oil, 3 tbsp lemon juice, 20g chopped fresh parsley and some seasoning to taste. Stir well and let sit 5 minutes for the fennel to soften slightly.
- Drain 2 tuna steaks 200g in spring water, gently fold into the bean and fennel salad. Spoon the salad into the center of 4 plates and scatter with 60g black olives. Sprinkle with fennel leaves.
Per Serving: 355 kcals, 9.4g fat (1.3g saturated), 38.9g protein, 30.7g carbs, 7.5 sugars, 2.2g salt.
3. Fishcakes with salmon and ginger with sweet and bitter salad.
Serves 4. Ready in 30 minutes.
Put 1 medium – hot (without seeds) finely chopped red chili, 2 tsp caster sugar, 1 tsp Thai fish sauce, 1 tbsp lime juice and 1 tbsp rice vinegar into a screw jar and shake. Cut half a cucumber in half lengthways, then cut into long thin strips. Mix with 1 yellow pepper, seeded and cut into thin strips, 1 small carrot, cut into thin strips and 12 cherry tomatoes.
Mince 500 g of salmon until very fine. Put into another bowl with a 4cm piece steam ginger, very finely chopped and 4 finely chopped spring onions mix together and shape into 8 fish cakes.
Heat 1 tsp. of sunflower oil in a large non-stick pan over medium heat, cook the fish cakes for 2 minutes on each side until lightly browned.
Mix the vinaigrette and the leaves of a fresh bunch of coriander through the salad and divide on 4 plates, garnish each with 2 fish cakes.
Per Serving 281 kcals, 14.9g fat (2.6 saturated), 26.8g protein, 9.9g carbs, 8.8g sugar, 0.4g salt.
4. Fast Asian Fish
Serves 4. Ready in 20 minutes.
Preheat the oven to 180 C / gas 6. Cook 225g long grain rice. Drain. Return to pan, cover and leave.
Meanwhile, place, 4 x 120g skinless salmon fillets in a shallow baking dish. Combine 3 tbsp reduced – salt soy sauce, 2cm piece fresh ginger, finely shredded, and 3 tbsp sweet chili sauce, then pour over the fish. Cover the dish with foil, then bake for 15 mins carefully turning the fish halfway through.
Divide the rice between 4 plates and top each one with a salmon fillet, drizzle the sauce and top with 4 finely chopped spring onions.
Per Serving 453 kcals, 13.5g fat (2.3g saturated), 29g protein, 53.3g carbs, 8g sugar, 1.7g salt.
5. Poached egg and new potato salad with crisp bacon and mustard dressing.
Serves 4. Ready in 25 minutes.
Boil 450g of potatoes in a pan of lightly salted water until soft. Drain and allow to cool a little.
Meanwhile, heat a large skillet to fry and add 2 eruptions of dried, smoked bacon without rinsing, cut into short strips and drain on kitchen paper, keep warm.
In a small saucepan, bring some water to a light simmer and add some vinegar. Stir the water, then crack the egg into the center and poach it for 3 minutes, then pull it out, drain it, and keep it warm.
To create the dressing, combine 2 tsp Dijon mustard and 1 tbsp white wine vinegar in a mixing bowl, gently whisk in 3 tbsp olive oil, and season with salt and pepper.
Cut the potatoes into 14 pieces and place them in a dish with 2 tablespoons of dressing. Serve the potatoes and 75g of watercress on 4 plates with an egg on top, a drizzle of dressing, and bacon strewn on top.
Per Serving 255 kcals, 16.1g fat (3.4g saturated), 10.5g protein, 18.5 g carbs, 1.8g sugar, 1.4g salt.
Referring Brand Affiliate ID: NL3351210
