Brown Rice Salad

This salad is great to make in large batches and use for several meals throughout the week. It can be served warm or cold.

Some ideas for using this healthy salad:
- Serve along side a grilled chicken breast, tuna or salmon steak, or lean pork chop, topped with spicy mango salsa.
- Serve on a bed of lettuce for a quick, tasty, hearty lunch
- Stuff into pita pocket or wrap & add crunchy romaine or other greens.
- Make a quick tortilla soup by adding a couple cups to low sodium chicken broth, add diced chicken & baked corn tortilla strips.
- Freeze in portion size containers for any of these uses. (when freezing, don't add avocado to entire batch, add fresh when using)

30 Minutes to Prepare and Cook

8 cups cooked brown rice
1 can black beans, drained and rinsed well
3 roma tomatoes, diced
1 medium red onion, diced
1 mango, diced
2 firm, yet ripe avocados
1/2 red capsicum, diced
1/2 yellow capsicum, diced
2 cloves garlic, crushed
1 bunch fresh coriander
juice of 2 limes
1/4 cup olive oil
4 tbsp teriyaki sauce
1/4 tsp cumin
sea salt & freshly cracked black pepper
Optional: diced jalepenos

Cook rice in rice cooker, fluff & allow to cool.
Chop all fresh ingredients.
Mix olive oil, teriyaki sauce, garlic & lime juice in small bowl.
Toss all ingredients in large bowl, season with cumin, salt & pepper to taste.

Makes 12 portions

Nutritional Info

Servings Per Recipe: 12

Nutritional Value Per Serving
Calories: 286.1
Total Fat: 10.6 g
Cholesterol: 0.0 mg
Sodium: 520.5 mg
Total Carbs: 44.1 g
Dietary Fiber: 6.6 g
Protein: 6.3 g

Adapted from a recipe submitted by KGBRACKETT on SparkRecipes

Coleslaw

With 1/4 cabbage left over from Sundays corned beef feast it was only natural that my mind turn to coleslaw. But instead of the standard recipe I decided to make a few additions. I used the food processor attachment on my Kenwood for the cabbage, carrot and cheese but you could also use a mandolin/V-slicer.



Serves 4-6 as a side dish.

1/4 large cabbage, finely shredded
1 medium (about 130g) carrot, peeled and grated or shredded
1/3 small-medium red capsicum, thinly sliced
1/3 small-medium yellow capsicum, thinly sliced
8 cherry tomatoes, chopped
50g tasty cheese, grated or shredded

Dressing
1/3 cup kewpie mayonnaise*
1 tablespoon white vinegar
1 1/2 teaspoons caster sugar
Salt, to taste

Stir mayonnaise, white vinegar, sugar and salt together in a small bowl. Cover bowl and refrigerate until required.

Toss vegetables and cheese together in a large bowl. Store in the refrigerator and dress salad just before serving.

*Kewpie is a Japanese mayo which has a rich creamy texture with a higher egg ratio than western mayonnaise. It also tends to suit Japanese flavours more because it’s made with rice vinegar and has an umami characteristic not present in western mayo.

Roast duck with spicy coconut and watermelon

Duck and watermelon are a great match and the spicy coconut dressing is the perfect foil to such a good partnership. If you don’t have time to roast your own duck, buy one from a Chinese restaurant

1 roast duck, de-boned and cut into pieces (see Meat & Poultry)

1½ cups chopped watermelon

1/3 cup roasted coconut, finely grated

½ cup Vietnamese mint

½ cup coriander leaves

4 shallots, peeled and sliced finely

5cm (2in) lemongrass, white part only, sliced

1 telegraph cucumber, peeled and chopped coarsely

2 large green chillies, seeded and sliced finely, lengthwise

Dressing

2 tablespoons vegetable oil

1 tablespoon red curry paste

100ml (3½fl oz) coconut milk

2 tablespoons fish sauce

2 tablespoons caster sugar

2 tablespoons black vinegar

1 teaspoon five spice powder

Make the dressing first by heating the oil in a small saucepan. Add the curry paste and cook for 5 minutes, stirring, to ensure the paste doesn’t burn or stick.

Transfer the paste to a mixing bowl, then add remaining dressing ingredients. Mix well and set aside to marinate for 15 minutes.

Meanwhile, in a large serving dish, combine the duck and the remaining salad ingredients. Pour the dressing over the duck salad and garnish with extra Vietnamese mint or coriander.

Serves 4

Lunch Ideas to get you out of the sandwich rut

Hors d'oeuvres - Serve whole-grain crackers with 3 tablespoons goat cheese; top with halved grape tomatoes and fresh basil. Or spread on spicy hummus and top with sliced black olives and chick peas.

Fruit and Nut Wrap - Spread 2 tablespoons cashew butter on a whole-wheat tortilla; sprinkle raisins on top.

Mediterranean Meal - Open a whole-wheat pita and fill with 1 to 2 tablespoons tahini, fresh spinach leaves, sun dried tomatoes and 1 ounce string cheese.

Salad-to-Go - Mix a small container of tuna (packed in water, drained) with light mayo, grated carrots and diced celery. Serve with whole-wheat crackers.

Fruit kabobs - Thread melon chunks, grapes, and banana slices on a skewer. Dip into 1 cup plain low-fat yogurt mixed with 150 calories of whole-grain cereal.

Trail Mix Meal - Mix about 1 cup whole-grain cereal, 1/4 cup sunflower seeds (without the shell), 2 tablespoons dried apricots and 1 tablespoon raisins. Serve with fresh sliced veggies

Pesto Pasta Salad

This quick and easy salad is a great accompaniment to BBQ meat. I made this tonight to go with my Beef Rissoles but there is plenty left over for lunch tomorrow. Adjust the amount of vegetables and pesto to suit your taste and what you have in the fridge.



Preparation Time 20 minutes
Cooking Time 10 minutes

150g green beans, topped, cut into 5cm lengths
150g snow peas, sliced diagonally
100g broccoli, separated into small florets
375g dried small penne pasta
250g (1 punnet) cherry tomatoes, halved
1 zucchini, thinly sliced crossways
100g red capsicum, thickly diced
3-4 Tbs basil pesto

Cook beans, snow peas and broccoli in a saucepan of salted boiling water for 2 minutes or until tender crisp. Use slotted spoon to remove from pan and refresh under cold running water. Bring water back to the boil. Cook pasta in boiling water following packet directions or until al dente. Drain and rinse well under cold water. Drain well. Place in a large serving bowl.

Stir pesto through pasta. Add the beans, snow peas, broccoli, tomatoes and zucchini to the pasta and toss gently until well combined.

Serves 4

Warm Salmon Potato Salad

Try this easy summer dish with pan-fried salmon, warm potatoes, dill and watercress salad. The garlic–lemon dressing adds instant flavour, while the fennel and tomato give a wonderful raw crunch. If cooking for more than two, fire up the barbecue and grill the salmon for that great barbie flavour.

For The Salad

400g kipfler potatoes, washed, skin on
2 x 180g salmon fillet
½ bulb fennel, sliced thinly
1 lemon, zested
½ punnet cherry tomatoes, cut in half
1 red onion, sliced
½ bunch watercress, picked and washed
12 sprigs dill, picked

For The Dressing2 tbsp whole-egg mayonnaise
2 tbsp lemon juice
2 tbsp hot water
½ clove garlic, crushed
Salt and pepper

Bring potatoes to the boil from cold water. Cook gently till just done, drain and set aside. Brush the salmon skin with olive oil and place, skin down, into a warm nonstick frypan. Cook salmon for about 5 minutes till skin crisps. Turn over and cook another 3–4 minutes. Remove from pan. Meanwhile, to make the dressing, whisk all the dressing ingredients together.

In a bowl toss together fennel, lemon zest, cherry tomatoes, red onion, watercress and picked dill. Slice warm potatoes and toss into the salad with the dressing. Serve on large plates and place salmon fillet on top, or see this week’s tip for a flaked version.

You can also serve this dish by flaking the salmon and tossing it through the salad. Once salmon is cooked, discard the skin, flake into large pieces and lightly toss with salad and dressing.

Preparation time: 20 mins
Serves: 2

Asian Tuna & Noodle Salad

200g vermecilli rice noodles
425g can Tuna in Springwater, drained
100g green beans, sliced and blanched
1 carrot, cut julienne
1 Lebanese cucumber, cut julienne
1 cup coriander leaves
1 cup mint leaves, torn
1/3 cup sweet chilli sauce
2 tbsp peanut oil
2 tbsp soy sauce
1 tsp lime juice
1 tbsp fried shallots

Add noodles to a saucepan of boiling water for 2 minutes or until tender. Drain and rinse.
Combine noodles, Greenseas tuna, beans, carrot, cucumber and herbs in a mixing bowl.
Whisk dressing ingredients together and pour over noodle mixture. Toss well. Place onto a serving dish and scatter with shallots and extra coriander if desired.

Smoked Trout with a Winter Salad

My new smoker is already gathering dust because I hadn't figured out how to use it but Masterchef had this lovely looking smoked trout on the menu for a Masterclass so after my next trip to the market I'll give this a go:
Smoked Trout with a Winter Salad

Prawn Kalamaki with Tzatziki and Herb Salad

I'm watching Masterchef at the moment and I'm definitely going to make this for my next dinner party!
Prawn Kalamaki with Tzatziki and Herb Salad

Salmon Salad with Tarragon & Caper Dressing

Server 4 for lunch

100g green beans
1 x 400g tinned salmon
12 cherry tomatoes, halved
4 spring onions (scallions), finely sliced
1 cos (romaine) lettuce, torn into pieces

Dressing:
1 Tbsp capers, finely chopped
1 Tbsp tarragon, finely chopped
2 tsp lemon juice
1 Tbsp olive oil

Bring a small saucepan of lightly salted water to the boil. Blanch beans for 5 minutes. Drain and cool under cold running water.
In a small bowl mix all dressing ingredients and season to taste.
Drain salmon and place in a salad bowl with beans, tomatoes, spring onions and lettuce. Pour dressing over salad, toss well and serve immediately.

Source: the CSIRO total wellbeing diet

Roasted Vegetable and Couscous Salad

1/2 butternut pumpkin, peeled, seeded and cut into 2cm pieces
Olive oil spray
1/2 Eggplant, cut into 2cm cubes
2 zucchinis, cut into 2cm pieces
3/4 cup couscous
1/2 red onion, finely sliced
1/2 red capsicum sliced
150 g baby rocket leaves, baby spinach or mixed lettuce

Dressing:
1 clove garlic
2 teaspoons red wine vinegar
1 teaspoon balsamic vinegar
1/3 cup extra virgin olive oil
1/4 teaspoon honey

Pre heat oven to 250 degrees c
Place pumpkin pieces in a deep baking tray and spray lightly with olive oil spray. Bake for 10 minutes then add the eggplant, zucchini and capsicum (also sprayed lightly with olive oil). Roast for a further 20 minutes or until cooked. Remove from the oven and set aside.
Cook couscous according to instructions on packet.
To make the dressing place all the ingredients in an air tight jar and shake until combined.
Once couscous is cooked, loosen with a fork until light and fluffy and place in a large salad bowl. Add the roast vegetables, onion, mixed lettuce leaves, avocado and cherry tomatoes. Mix the dressing through the salad and serve. Enjoy!

Serves 4

Per Serve:
801kj
192cal
11.7g Carbs
4.2g Protein
13g Total Fat
1.5g Sat Fat
5.6g Fibre

Roasted Cauliflower Salad

Simon's cauliflower dish on this episode was a Roasted Cauliflower Salad. I've never thought to roast cauliflower so I'm going to give this a go to see how it compares to steamed cauliflower...

Baked yoghurt chicken with tomato, mint & cucumber salad

1/2 tsp Chinese five-spice powder
1 tsp chilli powder
2 tsp soy sauce
1 clove garlic, crushed
1 Tbs olive oil
200g low-fat natural yoghurt
4 x 200g skinless chicken breasts

Salad
2 Lebanese cucumbers, sliced
4 Roma (plum) tomatoes, sliced
1/2 red (Spanish) onion, finely sliced
1/4 cup mint leaves
1 Tbs olive oil
1 tsp lemon juice

In a bowl, gently fold five-spice powder, chilli powder, soy sauce, garlic and oil through yoghurt.
Coat chicken with mixture and allow to stand for at least 4 hours.
Preheat oven to 180C (350F). Line a baking dish with baking paper.
Heat a non-stick frying pan over medium heat. Add chicken and cook for 2 minutes each side.
Transfer to prepared baking dish and bake for 6-8 minutes, or until cooked through.
Remove and allow chicken to rest for 5 minutes. Carve into thick slices.
To make the salad gently toss all ingredients. Divide between 4 serving plates, then add chicken and serve.

Serves 4 for dinner

Source: The CSIRO Total Wellbeing Diet

Swordfish Steaks with warm Zucchini & Olive Salad

4 x 200g swordfish steaks
2 Tbs olive oil
freshly ground black pepper
lemon wedges

Salad
2 tsp olive oil
2 Tbs lemon juice
1/2 red (Spanish) onion, finely sliced
12 kalamata olives
1 Tbs baby capers
3 small zucchini (corgette), thickly sliced
1/2 cup roughly chopped flat-leaf (Italian) parsley

To make the salad, combine oil, lemon juice, onion, olives and capers in a bowl.
Steam zucchini until tender but not mushy. Transfer immediately to onion mixture and toss to coat.Heat a non-stick frying pan over medium heat. Brush swordfish steaks with oil and pan fry for 2 minutes each side.
Toss parsley through zucchini salad and spoon over serving plates. Top with swordfish and season with pepper.
Serve with a wedge of lemon.
Serves 4 for dinner

Source: The CSIRO Total Wellbeing Diet

Chorizo and Chickpea Salad

2 tsp olive oil
400g chorizo sausages, thinly sliced
250g punnet cherry tomatoes, halved
420g can chickpeas, drained, rinsed
70g baby rocket, washed, drained
70g feta cheese, crumbled
2 Tbs balsamic salad dressing

Heat oil in a non-stick frying pan over medium-high heat. Add half the chorizo. Cook for 4 minutes, turning, or until crisp and golden. Drain on paper towels. Repeat with remaining chorizo.

Add cherry tomatoes to frying pan. Cook, tossing, for 2 minutes or until just softened.

Combine warm chorizo, tomatoes, chickpeas, rocket, feta and dressing in a large bowl.Season with salt and pepper. Toss gently to combine. Spoon into serving bowls.

Serves 4

Lamb, Butter Bean & Rocket Salad

This is a delicious salad and so easy to make.

1 tbs olive oil
2 cloves garlic, crushed
2 tsp chopped fresh rosemary
2 (about 250g each) lamb eye of loin (backstraps)
2 x 300g cans butter beans, rinsed & drained
250g (1 punnet) cherry tomatoes, halved
1 bunch rocket, ends trimmed, washed, dried & torn
1 small red onion, cut into thin wedges

Balsamic Dressing
60ml (1/4 cup) extra virgin olive oil
1 tbs balsamic vinegar
1 tbs fresh lemon juice
pinch of sugar
salt & ground black pepper, to taste

Combine olive oil, garlic and rosemary in a shallow dish. Add the lamb and turn to coat well. Heat a large frying pan over medium heat. Add the lamb and cook for 3-5 mins on each side for medium or until cooked to your liking. Transfer to a plate, cover loosely with foil and set aside for 5 mins to rest.

Meanwhile, to make dressing, whisk the extra virgin olive oil, vinegar, lemon juice, sugar, salt and pepper together in a large bowl.

Thinly slice lamb and add to the dressing with the butter beans, cherry tomatoes, rocket and red onion, and toss gently to combine.

Serves 4

Roast Pumpkin Salad

2 cups Jap pumpkin, peeled and chopped into chunks
freshly ground black pepper
80g black olives, pitted
80g fetta cheese
3 tbs oregano leaves, chopped
2 cups baby rocket, optional
1/4 cup balsamic vinegar
1 tbs olive oil
Italian herbs
sea salt
Optional: Crispy Grilled Prosciutto & Roasted Pine Nuts to serve

Preheat oven to 180ºC. Coat a non-stick baking tray with cooking spray. Arrange pumpkin in one layer on tray, lightly coat with cooking spray and sprinkle with Italian herbs, salt and pepper.
Cook for about 30 minutes or until pumpkin is golden and tender. Allow to cool.
Combine olives, fetta, oregano and rocket on a serving plate. Add the cooled pumpkin. Toss gently.
Combine the balsamic vinegar and oil. Drizzle over the salad.
Top with crispy grilled Prosciutto & roasted Pine Nuts if you wish

Serves 4

Source: Rebekah

NOTE:
Special-K 30-Aug-03 A workmate of mine made this for a team lunch a couple of months ago and it was sensational. As soon as tasted it I knew I had to get the recipe.

Smoked chicken, apricot and feta salad

After some delicious bruscetta with avocado & vine ripened tomatoes for an entree I made this lovely salad for dinner tonight. I didn't have any red wine vinegar or watercress but it was delicious anyway. I think it would go really well with rocket & will try that next time.

Smoked chicken, apricot and feta salad
2 smoked chicken breasts
3 tablespoons chopped dried apricots
1 large handful flat-leaf parsley (I used less as I'm not a huge fan of lots of parsley)
80g (1/2 cup) toasted almonds
2 large handfuls picked watercress
75g marinated feta
2 tablespoons good olive oil
1 tabespoon red wine vinegar
salt and black pepper

Finely shred smoked chicken and put it in a bowl with dried apricots, parsley, almonds and watercress. Crumble over the feta and gently toss with olive oil, red wine vinegar and a good seasoning of salt and black pepper.

Smoked Chicken Salad

Well, I've barely managed to survive another year of Christmas gorging and my poor body is craving salad - and lots of it! So who am I to deny it...

Tonight I gave my fav salad a slight makeover as I've been drooling over the yummy Danish fetta that has been in my fridge since before Christmas and tonight I could no longer resist.

So here is the recipe:
Smoked Chicken Salad
1 smoked chicken breast, skin removed and discarded (into my trendy new indoor composter :-) and shredded
1/3 red capsicum, diced
1/2 lebanese cucumber , diced
handful of greeen beans, ends removed and cut into 2cm pieces
handful of snow peas, ends removed and cut into 2cm pieces
1 small tin chickpeas, drained & rinsed
1 small tin super sweet corn kernals, drained & rinsed
1 carrot, pelled and diced
1 avocado, chopped into large chunks
1/3 pack Danish fetta, crumbled

Place all ingredients into a large salad bowl and toss well. The fetta and avocado will coat the vegetables and create a delicious dressing.

Serves 2

Variations:
I usually dry fry some pine nuts or almond slivers in a small frypan and throw them in.
I don't usually add fetta but this was a nice addition - although it did make it less healthy and a bit heavier (I'm feeling like I need to go for a walk...not good!)