Week Six

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Tuna Nicoise Salad (serves 4) 

Per serve: 317cal/ 37g protein/ 20g carbohydrate/ 8g fat

Ingredients

  • 400g baby Carismapotatoes, halved (from Coles)
  • 400g green beans, trimmed
  • 400g tinned tuna in oil, drained & flaked(reserve oil for dressing)
  • 400g cherry tomatoes, halved
  • 1 Spanish Onion, finely sliced
  • 2 baby Cos lettuces (can buy in Coles, in a bag), shredded
  • 4 hard-boiled eggs, peeled & quartered
  • Olives (optional)

Nicoise dressing 

  • Remaining oil drained from tuna
  • 1tbs red wine vinegaror balsamic vinegar or lemon juice
  • 1 tsp dijonmustard

Method 

  1. To make the dressing, whisk oil from tuna, vinegar/lemon juice and mustard in a jug. Season with salt and pepper.
  2. Cook potatoes in a large pot of boiling water for 10 minutes or until just tender. Transfer to a large bowl. Add beans to pot. Boil for 2 to 3 minutes or until bright green and just tender, then drain and refresh under cold water. Add beans to potato.
  3. Add tuna, tomatoes, lettuce, onion, eggs and olives (optional) to potato and bean mixture. Add 2 tsp dressing to your single serve. Toss gently to combine and season with salt and pepper to serve.

*GF adaptation: non required

Chunky chicken and vegetable soup (serves 4)

Per serve: 315cal/ 40g protein/ 23g carbohydrate/ 5g fat

Ingredients

  • 1L chicken stock
  • 400g tin of crushed tomatoes
  • 400g tin of chickpeas, drained
  • 2 chicken breasts, sliced into 3 segments each
  • 1 brown onion, diced
  • 2 cloves of garlic, crushed
  • 2 sticks of celery, sliced
  • 1 carrot, peeled, halved lengthways and sliced
  • 1 zucchini, halved lengthways and sliced
  • Half a head of broccoli, cut into small florets
  • 2 cups of diced butternut pumpkin
  • 300g baby spinach
  • Salt and pepper, to taste

Method

  1. Heat 1 tsp of olive oil in a soup pot, and add the onions and garlic. Sauté for 5-6 minutes, until soft.
  2. Add the carrot, celery, zucchini, broccoli and pumpkin to the pot and cover with the chicken stock and tinned tomatoes. Bring to the boil, the reduce heat to medium and cook for 30 minutes, or until vegetables are tender.
  3. Meanwhile, poach the chicken breasts. Place chicken breasts in a pot and cover with cold water. Bring to the boil on high heat, then reduce heat to a simmer, cover, and cook for 15 minutes. Check to see whether your chicken is cooked in the middle, or if it needs a few more minutes. Once cooked, remove from the water and allow to cool before shredding.
  4. In the last 5 minutes of cooking, add the chickpeas, spinach/silverbeet and chicken to the soup pot. Cook for 2 minutes or until leaves have wilted.

Male adaptation: Serve with 1 slice Burgen bread
– Per serve: 386cal/ 45g protein/ 31g carbohydrates/ 7g fat

*GF adaptation: Use Massel liquid stock

 

Easy Chicken Sweet Chili stir fry (serves 4) – See Week 2

Turkey Rissoles (Serves 2-3) – See Week 2

Spiced Salmon and Tabboleh (serves 4)

Per serve: 546cal/ 41g protein/ 30g carbohydrate/ 28g fat

Ingredients

  • 1 cup (180g) quinoa (or 3 microwave cups quinoa/brown rice)
  • 2 Lebanese cucumbers, finely chopped
  • 2 cups cherry tomatoes, finely chopped
  • 3 cups spinach, finely shredded
  • 1 cup fresh herbs (i.e. flat-leaf parsley, mint) finely chopped
  • 4 tablespoons lemon juice
  • 4 teaspoons olive oil
  • 4 x 150g salmon fillets
  • 2tbs Dukkah
  • 200g Chobani plain Greek yoghurt
  • 2 teaspoons of tahini
  • Mint leaves, to serve

Method

  1. Heat a medium saucepan over medium heat. Add the quinoa and 2 cups (500ml) water. Bring to the boil. Reduce heat to low. Cook, covered, for 15 mins or until the water is absorbed and the quinoa is tender. Set aside, covered, for 15 mins to rest.
  2. Place the quinoa in a large bowl. Add the cucumber, tomato, spinach, herbs, 3 tablespoons of the lemon juice and half the oil. Toss to combine.
  3. Heat a chargrill pan on medium. Press the flesh side of each salmon fillet into 1tbs Dukkah, then place onto the hot pan. Cook the salmon for 3-4 mins each side or until cooked to your liking.
  4.  Combine yoghurt, tahini, 2 tablespoon water and remaining lemon juice in a bowl.
  5. Smear a large spoon of tahini yoghurt onto your serving plate. Divide the quinoa tabouli among serving plates. Top with the salmon and mint leaves to serve.

*GF adaptation: ensure tahini is a gluten free brand e.g. Mayver’s. Use table of plenty dried spices dukkah pistachi