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Kale and Chickpea Salad with Chicken (serves 4)
Per serve: 369cal/37 g protein/ 28g carbohydrate/9 g fat
- x2 400g tinned chickpeas, rinsed
- 2 tsp sesame oil
- 2 tsp brown rice vinegar (or cider vinegar)
- 2 tsp soy sauce
- 2 tsp lemon juice
- 1 small red chilli, seeds removed & finely chopped
- ½ bunch kale, washed & dried
- 8 brussels sprouts, finely shredded
- 1 spring onion, finely sliced
- 2 tsp sesame seeds, lightly toasted
- 400g shredded chicken breast (i.e. from deli, cooked roast chicken, or homemade)
- Combine oil, vinegar, soy, lemon juice and chilliin a bowl. Strip kale leaves from hard stems, roughly chop the leaves and massage the dressing into them. This will help soften them.
- Stir chickpeas and shredded sprouts through the kale
- Add spring onion and scatter over sesame seeds and chicken to serve.
Male adaptation: Serve with 1 cup cooked quinoa
– Per serve: 560cal/ 45g protein/ 59g carbohydrates/ 12g fat
*GF adaptation: Use gluten free soy sauce (Kikkoman GF soy sauce)
Moroccan lamb cous cous salad (serves 4)
Per serve: 391cal/ 38g protein/ 38g carbohydrate/ 7g fat
- Two large lamb backstrap fillet (~2x 200g)
- 4 tbs Moroccan Seasoning
- 1 cup wholemealcous cous (or x2 microwave cups brown rice and quinoa blend (W), or 4 cups (M) )
- 2 cups reduced-salt beef stock, heated OR 2 cup hot water
- zest and juice of 1 lemon
- 1 medium red onion, diced
- 6 cups rocket
- 2 medium carrot, grated
- 1 cup store-bought roasted capsicum, well drained and thinly sliced (oil free, if available)
- 1 cup PilpelHommus
- Rub the lamb backstrap in the Moroccan spice, to coat. Heat a non-stick frying pan over a medium-high heat and spray with oil. Cook the lamb for 5 min on each side, or until done to your liking. Remove from the heat and slice thinly
- Meanwhile, put the couscous in a large bowl. Heat the stock/water and pour over the couscous, cover and leave for 5 min. Fluff the grains with a fork, then stir in the lemon zest and juice and onion.
- Divide the couscous mixture, rocket, carrot and roasted peppers among 4 serving bowls. Top each with some lamb and a dollop of tzatziki/hommus, then serve sprinkled with a grind of black pepper and the extra zest, with lemon wedges on the side.
Male adaptation: Cook 1 additional cup of cous cous (i.e. 2 cups in total) to divide between 4 portions, OR use 4 microwave cups of brown rice and quinoa
– Per serve: 582cal/ 46g protein/ 69g carbohydrates/ 10g fat
*GF adaptation: Use Masterfoods- Moroccan Season Mild. Swap cous cous to quinoa. Use Massel liquid stock
Grilled fish and Mediterranean vegetables (serves 4)
Per serve: 391cal/ 38g protein/ 5g carbohydrate/ 23g fat
- 2 tsp olive oil
- x4 150g salmon
- 1 red onion, sliced
- 2 cloveof garlic, crushed
- 1tbs dried thyme/rosemary leaves
- 1 large capsicum, sliced
- 1 bunch asparagus, trimmed and halved
- 50g artichoke hearts in brine, halved
- 300g spinach leaves
- Lemon juice, to serve
- Preheat oven to 180°C. Get started on the vegetables, by placing the onion, garlic, dried herbs, capsicum, asparagus and artichoke hearts into a roasting dish lined with baking paper. Drizzle with 2tsp oil, toss to coat. Season with salt and pepper. Cook for 10 minutes, then remove from the heat.
- Season the fish fillets with salt and pepper. Place the fish fillets, skin side down, onto the vegetables and place the roasting dish back into the oven for a further 15 minutes, or until the fish is cooked to your liking. Remove dish from the oven.
- Remove the fish fillets from the vegetables and stir the baby spinach leaves through the vegetables, until wilted.
- To plate up – divide the vegetables into two portions and top each portion with a fillet of fish. Drizzle over lemon juice.
For an additional serve of carbohydrates, add 1 small, diced sweet potato to this recipe. You will need to add the sweet potato in step one, and extend the cooking time to 20 minutes.
Male adaptation: Serve with one microwave cup cooked basmati/brown rice
– Per serve: 647cal/ 43g protein/ 35g carbohydrates/ 25g fat
*GF adaptation: none required
Spiced Chicken, Tabbouleh and Tahini yoghurt (serves 2)
Per serve: 525cal/ 40g protein/ 35g carbohydrates/ 23g fat
Note: This is a repeated recipe from week 3, altered to make 2 serves instead of 3 serves.
- 1/2 cup (100g) quinoa, rinsed and drained(or 2 microwave cups brown rice/quinoa blend)
- 1/2 Lebanese cucumber, finely chopped
- 1 cup cherry tomatoes, finely chopped
- 300g spinach, finely shredded
- 3/4 cup fresh herbs, such as parsley or mint, finely chopped (optional)
- 1 tablespoons lemon juice
- 2 teaspoons olive oil
- 250g skinless chicken breast fillet
- 2 teaspoon ground cumin
- 2 teaspoon ground paprika
- 2 teaspoon dried thyme
- 100g Chobani plain Greek yoghurt
- 2 teaspoons of tahini*
- Mint leaves, to serve
- Lemon zest, to serve
- Heat a medium saucepan over medium heat. Add the quinoa and 1 cup (250ml) water. Bring to the boil. Reduce heat to low. Cook, covered, for 10-15 mins or until the water is absorbed and the quinoa is tender. Alternatively, use microwave cups
- Place the quinoa in a large bowl. Add the cucumber, tomato, spinach, herbs (if using), 1 1/2 tablespoons of the lemon juice and half the oil. Toss to combine.
- Meanwhile, combine the chicken, paprika, thyme, cumin and remaining oil in a large bowl
- Heat a chargrill pan on medium. Cook the chicken for 4 mins each side or until golden and cooked through. Transfer to a plate and cover with foil. Set aside for 5 mins to rest. Thickly slice.
- Combine yoghurt, tahini, 1 tablespoon water and remaining lemon juice in a bowl. Season with salt and pepper to taste.
- Divide the quinoa tabbouleh among serving plates. Top with the chicken and drizzle with yoghurt mixture. Sprinkle with mint leaves and lemon zest.
Male adaptation: Serve with a mini wholemeal pita or 1 slice of Burgen bread
– Per serve: 598cal/ 44g protein/ 50g carbohydrates/ 24g fat
*GF adaptation: ensure tahini is a gluten free brand e.g. Mayver’s