MAIN MEALS

Th­ese flavour-filled dishes are per­fect for lunch or din­ner – mix them up

Women's Health - Shrink Your Sugar Belly - - CONTENTS -

VEG­E­TAR­IAN STUFFED POR­TO­BELLO

4 por­to­bello mush­rooms 2 tbsp olive oil, di­vided 45g pine nuts, toasted ½ block ex­tra-firm tofu, drained and cubed 60g onion, chopped 2 cloves gar­lic, crushed 2 toma­toes, chopped 60g fresh spinach, chopped 1 tsp dried basil 400g cooked brown rice 1 egg white, lightly beaten ¼ tsp freshly ground black pep­per 2 tbsp shred­ded Parme­san 85g low-fat moz­zarella, shred­ded 3 tbsp chopped fresh basil

1/ Pre­heat the oven to 190°C and coat a bak­ing tray with cook­ing spray.

2/ Cut the stems off the mush­rooms and brush the top of each one with a lit­tle oil.

3/ Heat the re­main­ing oil in the same fry­ing pan. Add the tofu, onion and gar­lic. Cook, stir­ring fre­quently, for five min­utes. Then chuck in the toma­toes, spinach and dried basil and cook for three min­utes be­fore re­mov­ing it from the heat.

4/ Stir in the rice, egg white, pep­per, Parme­san and a third of the moz­zarella. Spoon a quar­ter of the rice mix­ture onto each mushroom. Top with the re­main­ing moz­zarella and the fresh basil.

5/ Place the mush­rooms, stuff­ing side up, on the bak­ing tray and bake for 15 min­utes – or un­til they smell fan­tas­tic and the cheese is bub­bly.

Serves 2| Ready in 40 mins | 1 651kJ | 5g sat fat

BLUE CHEESE, WAL­NUT, CHICKEN AND QUINOA SALAD

In a pan, gen­tly cook 40g rocket (no, that’s not a typo!) and ¼ tsp salt in ½ tsp olive oil for 3 min­utes, or un­til wilted. Then whisk up 1 tsp olive oil, ½ tsp crushed gar­lic and 1 tbsp bal­samic vine­gar. Toss the rocket with 60g cooked quinoa and top with 85g roasted skin­less chicken breast and 2 tsp chopped wal­nuts. The fi­nal touches? Driz­zle on the dress­ing and 2 tsp crum­bled blue cheese. Now, doesn’t that look good?

Serves 1| Ready in 20 mins 1 881kJ | 3g sat fat

FI­ESTA EGG SALAD

Mash ¼ av­o­cado with 2 tsp lemon juice and a pinch each of ground cumin and black pep­per. Mix with 1 hard-boiled egg and 1 hard-boiled egg white, both chopped. Toss with 240g rinsed and drained tinned black beans and 3 tbsp tomato salsa. Serve over 60g baby spinach leaves. Heaven on a plate…

Serves 1| Ready in 10 mins 1 739kJ | 3g sat fat

TANGY MEDITER­RANEAN TUNA SALAD

This one’s a quickie: whisk to­gether 1½ tsp olive oil, 1½ tsp red-wine vine­gar, ¼ tsp crushed gar­lic and ½ tsp Di­jon mustard. Gen­tly mix ½ tin tuna (drained) with 200g tinned chick­peas (rinsed and drained) and toss with the dress­ing. Stir in 2 tbsp sliced black olives and serve over 100g torn ro­maine let­tuce.

Serves 1| Ready in 5 mins 1 893kJ | 2g sat fat

CRUNCHY SESAME CHICKEN AND BUL­GAR BOWL

You’re 10 min­utes away from lunchtime bliss: whisk 2 tsp toasted sesame oil, 1 tbsp rice-wine vine­gar, egar, ½ tsp minced gar­lic and ¼ tsp low-sodium soy sauce. e. Us­ing a fork, shred an 85g grilled, skin­less chicken breast. east. Toss 200g cooked bul­gar wheat with 60g roughly chopped spinach. Top with 2 tbsp chopped spring onion, 220g shred­ded car­rot, the chicken and 1 tbsp chopped,d, roasted, salted peanuts. Driz­zle with the dress­ing. Looks jus­tust like the photo (right), doesn’t it?

Serves 1| Ready in 10 mins | 1 868kJ | 3g sat fat

GRILLED PRAWN SALAD WITH POTATO, SUN­FLOWER SEEDS AND GOAT’S CHEESE

Ready, steady, cook! Cut a potato into wedges, toss with 1 tsp olive oil, a pinch of salt and black pep­per, and bake at 190°C for 25 min­utes or un­til soft on the in­side. Toss 110g large prawns with ½ tsp olive oil and 1 tsp gar­lic pow­der. Grill for 2 min­utes on each side un­til they’re pink. In a small bowl, whisk 1 tsp olive oil, 1 tbsp bal­samic vine­gar and ¼ tsp crushed gar­lic. Toss 80g mixed greens with 60g chopped cu­cum­ber and the dress­ing you just made. Top with the prawns, potato, 2 tsp roasted and salted sun­flower seeds, and 2 tsp crum­bled goat’s cheese. Your pals will get food envy!

Serves 1| Ready in 35 mins 1 994kJ | 4g sat fat

MUSTARD SALMON WITH BROC­COLI AND QUINOA

Mix ¼ tsp each of crushed gar­lic, dried origanum and bal­samic vine­gar, plus 1 tsp Di­jon mustard to make a glaze. Spread it onto an 85g salmon fil­let. Then sprin­kle a pinch of salt and pep­per and 2 tsp olive oil over 150g broc­coli flo­rets laid out on a bak­ing tray. Bake the broc­coli at 190°C for 20 min­utes, then turn it over be­fore adding the salmon to the tray. While cook­ing, flip the broc­coli and salmon ev­ery 3 min­utes, un­til the salmon is just cooked. Serve over 150g cooked quinoa with broc­coli on the side. Dig in!

Serves 1| Ready in 30 mins | 1 822kJ | 2g sat fat

FAST CHILLI CHICKEN MINCE

4 tsp ex­tra-vir­gin olive oil 1 onion, chopped 220g lean chicken mince 1 tin chopped or cherry toma­toes 250ml low-sodium chicken stock 150g tomato paste 1 tin kid­ney beans, rinsed and drained 3 tsp chilli pow­der ½ tsp ground cumin 3 spring onions, chopped

1/ Heat the oil in a large fry­ing pan. Add the onion and chicken mince and cook, stir­ring, for 8 min­utes. Smells good! 2/ Gen­tly stir in the toma­toes, stock, tomato paste, kid­ney beans, chilli pow­der and cumin. Sim­mer for 10 min­utes and serve topped with the chopped spring onions.

Serves 1| Ready in 25 mins | 1 860kJ | 5g sat fat

CU­CUM­BER, TOMATO, BLACK BEAN AND BAR­LEY SALAD

Grab a fork and whisk 1 tbsp red-wine vine­gar, 2 tsp olive oil, ¼ tsp dried origanum and ½ tsp crushed gar­lic. Then toss 90g halved plum toma­toes, 60g chopped cu­cum­ber, 2 tbsp finely chopped red onion, 80g cooked bar­ley, 80g tinned black beans (rinsed and drained). Pop the dress­ing on, then it’s good to tuck in!

Serves 1| Ready in 20 mins 1 877kJ | 3g sat fat

POTATO, PEP­PER AND CHICKEN SAUTÉ

Just be­cause it’s made in a fry­ing pan, doesn’t mean it’s un­healthy. This recipe packs a per­fect, fill­ing combo of pro­tein and slow-re­lease carbs! Heat 2 tsp olive oil in a non-stick fry­ing pan. Add 150g chopped pota­toes and cook un­til they be­gin to soften and brown. Then add 50g sliced pep­per (any colour!), 50g sliced onion and cook un­til the onion is ten­der. Fi­nally, add 1 finely chopped, cooked chicken sausage ( yum!) and cook, stir­ring oc­ca­sion­ally, for an­other 4 min­utes.

Serves 1| Ready in 15 mins | 1 722kJ | 3g sat fat

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