Monthly Archives: October 2013

Baked Glazed Salmon with Wild Rice Salad and Greens

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I love a good piece of freshly baked salmon but when you combine this super heart healthy fish with a tasty, sticky glaze and a delicious, nutritious salad and greens…well let’s just say I was one happy camper at the dinner table tonight!

What you need… (for 2 people)

For the fish:salmon2

2 skinned salmon fillets

2 cloves garlic

2 tsp grated ginger

1 tbsp maple syrup

1/3 cup fresh orange juice

juice of 1/2 a lime

1 shallot, finely sliced

1 red chilli, chopped

 

For the salad:

1/4 cup brown rice

1/4 cup black wild rice

2 shallots, finely sliced

4 button mushrooms, choppedwild rice salad

1/4 cup coriander, chopped

1/2 tbsp soy sauce

juice of 1/2 a lime

1 tbsp currants (optional)

1 carrot, grated

2 tsp chilli flakes or 1 red chilli finely chopped

1/2 tbsp sesame seeds

1 tsp sesame oil

1/2 tbsp rice bran/peanut oil

 

2 cups of mixed Green veggies (I used Asparagus, snow peas and bok choy but you can use what ever veggies you have hiding in your crisper!)

What to do…salmon dinner

Place a saucepan of water on the stove and bring to the boil before adding the rice.

Preheat the oven to 200 degrees Celsius then combine all of the sauce ingredients, except for the shallots in small fry pan. Bring the sauce to the boil then allow to simmer until it thickens slightly. Place the salmon fillets into a baking dish and then pour over the sauce, sprinkle over the shallots and then cover with alfoil and place in the oven. Your fish should take 10-15 mins depending on the thickness of the fillets.

Meanwhile, once the rice is cooked, drain it and set aside. Heat a small amount of oil in a frypan and then add the chopped shallots, mushrooms and chilli and saute for 2-3mins. Add the rice to the pan and then add the soy sauce, sesame seeds and lime juice and mix through for 1-2 min. Turn off the heat and then add the carrot, currants, chopped coriander and sesame oil. Set aside until ready to serve.
Just before serving, steam your green veggies and transfer to a serving bowl before checking on your fish. Use a fork to pry the fillet apart slightly to test if it is cooked through. Once it is cooked to your liking remove from the oven and serve up with the salad and steamed greens!Enjoy!A

 

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Chilli Chicken, Pumpkin and Cashew Stir-fry

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chilli chicken cashewGetting home late from work last night I needed to come up with something fast, nutritious and tasty based on what i had lurking in my fridge and this is what I came up with! And I’m not going to lie..it certainly did pack a nutritional punch without skimping on flavour!

What you need… (for 2 people)

350g chicken breast, sliced

2 tsp chilli flakes (or 2 dried chillis)

1 tsp grated ginger

3 cloves garlic, finely diced

1/2 large brown onion, finely sliced

handful of snow peas

large handful green beans, halved,

1/2 small capsicum, sliced

1 cup broccoli florets

1/4 small pumpkin, cut into thin strips

rice bran or peanut oil

For the sauce:

1 tbsp light soy sauce (or tamari for GF version)

1 tbsp sweet chilli sauce

2 tsp fish sauce

1 tbsp kecap manis

juice of half a lime

 

What to do…

Add all the sauce ingredients to a small mixing bowl and mix well to combine. Set aside.

Secondly throw a handful of cashews into a small non-stick fry pan and lightly toast. Remove from the heat and set aside.

For the pumpkin, steam it for 3-4 mins in the microwave then allow to drain.

Meanwhile, heat a small amount of oil in a wok and add the sliced chicken. Once cooked through, remove from the wok and set aside.

Add a smidge more oil to the wok and then saute the onion for 2-3 mins or until soft. Add the ginger, garlic and chilli flakes and cook for another 1-2 mins.

Add the mushrooms and capsicum and cook for 2 mins before adding the remaining veggies and then the chicken back in.Pour the sauce over the top, add the chopped corriander and then mix well to combine. Remove from the heat once the veggies are cooked to your liking.

 

Nutritional Breakdown:

Pros:

Low carb, Low fat/calories, high in good quality protein and packed full of nutrients!….

The chicken breast provides a perfect lean source of protein with about 20g of high quality protein per 100g. The cashews on the other hand are not only high in magnesium which is essential for nerve and muscle conduction but they are also made up of 75% oleic acid, the same heart healthy fat found in olive oil.

Meanwhile the mixture of veggies all add their own unique nutritional qualities to the dish. All veggies contain different types of vitamins, minerals and antioxidants, so the more colour on your plate, the better better off you will be from a nutritional perspective! Studies also show that the more variety in colour on your plate the higher your satisfaction levels will be with your meal! Interesting huh?

Firstly, broccoli is hard to beat when it comes to its nutritional qualities, as it is not only a great source of iron, magnesium and folate but like all green cruciferous veggies broccoli contains high levels of “isothiocyanates” which are compounds that help to generate mitachondria (the part of our cells responsible for converting glucose to energy (ATP)…Making them a serious powerhouse when it comes to energy production!

Capsicum is a great source of vitamin C and beta-carotene whilst the snow peas are super low in calories, high in fibre and contain important vitamins and minerals like vitamin C,  B Complex vitamins and folate.

Despite its starchy texture and sweet taste, pumpkin is actually quite low in carbohydrates so is a great alternative to high carb veggies like sweet potato and corn! It is also contains impressive amounts of essential vitamins and minerals like beta carotene, vitamins A, E and K and potassium and phosphorus!

So moral of the story? This dish just about covers all bases from a nutritional perspective!

Cons:

Welllll correct me if I’m wrong but I cant really think of any! 😉

Enjoy!

A