Comment

Honey Crusted Salmon & Broccoli

Salmon flesh is typically pink but their colour can range from red to orange.It is an excellent source of high-quality protein, vitamins and minerals  but it is their content of omega-3 fatty acids that receives the most attention.

 Salmon can be purchased as either steaks or fillets, fresh, frozen, canned or smoked. Fresh salmon should have smooth, moist skin. 

Ingredients:

1 serving    ready in 15 minutes

  • 100g salomn fillets
  • 1 tsp honey
  • 1/2 cup cooked brocoli

Method:

  1.  Preheat broiler to high heat. Line a baking sheet with foil and lay salmon on it skin side down.
  2.  In a small bowl, stir together honey and salt. Spread mixture evenly on fish.
  3. Broil until salmon flakes easily with a fork in the thickest part, which can take 5 - 10 minutes depending on your broiler and the thickness of the fillet.
  4. For the last 3 minutes add broccoli  and broil together with salmon.

Per serving: 186 calories, 6g fat, 6g carbohydrates, 0g fibre, 22g protein

Comment

Comment

Curried Chicken Salad with Greek Yogurt

Easy home made chicken salad that you will never go back to the store bought or restaurant version.

Ingredients:

Serves: 1    Ready in 20 mins

  • 100g cooked chicken breast
  • 1/2 cup % fat greek yogurt 
  • small handful of raisins
  • 1 tsp olive oil
  • 2 tbs mango chutney
  • 1 small red onion
  • 2 tsp toasted sesame seed
  • 2 tsp curry powder
  • zest 1/2 lime and 2 tsp juice
  • baby spinach or Gem lettuce 
  • 1 tomato
  • 1/2 cup of cucumber
  • pinch salt and pepper

Method:

  1. Cook chicken and then transfer to a plate and coll 10 minutes. Chop into 1/2-inch pieces.
  2. While chicken is cooling, whisk together greek yogurt, raisins, mango chutney, chopped red onion, curry powder, zest lime and juice in a large bowl.A
  3. Add chicken and stir gently to combine.
  4. Make a salad with baby spinach or Gem letucce, tomato, cucumber and olive oil, then squezze a little lemon. Toss with a generous sprinkle of salt and pepper.
  5. Add chicken mixture and enjoy it :)

 

Comment