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Chicken caesar salad

A tasty chicken salad that’s high in protein and selenium.

Ingredients (serves 2)

• 120g chicken breast (no skin)

• 2 pieces rindless bacon, diced (fat trimmed)

• 3 cups cos lettuce, roughly torn

• 2 tbs parmesan cheese

• 1 cup croutons (1 slice toasted bread, diced)

• 1 egg, soft boiled

• Spray olive oil

Dressing

• 1 tbsp low-fat mayonnaise

• 1 tbsp Dijon mustard

• ½ lemon, juiced

• 2 anchovies canned in brine, finely diced (optional) 

Method

Heat a frypan on a medium heat and spray with olive oil. When pan is hot, place in the chicken breast. Cook each side for about five minutes. Turn the heat off and allow  the chicken to rest before slicing it lengthways.

Place the bacon on a baking tray in the oven at 180° C for approximately three minutes on each side until crispy. Once cooled, cut into small pieces.

Place the mayonnaise, Dijon mustard, lemon juice and anchovies into a blender for 30 seconds.

Place the cos lettuce, Parmesan cheese, bacon, croutons and sliced chicken into a bowl. Add the dressing over the top and toss through, and place the soft boiled egg on top.  

Recipe from Light & Delish

Looking for more chicken recipes? Why not try this chicken hot pot.

 

 

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Calamari and roasted capsicum salad

Looking for healthy salad ideas? We love this calamari and roasted capsicum salad.

Ingredients (serves 1)

• 1 red capsicum

• 1 calamari/squid tube, sliced

• 1 clove garlic, thinly sliced

• ½ lemon, juiced

• 2 handfuls rocket

• Olive oil and balsamic vinegar

• Spray olive oil

 

Method

Cut the capsicum into quarters and de-seed. Place the red capsicum on a tray in a preheated oven at 180°C and cook for approximately 10 minutes on each side. Once cooked, place the capsicum into an airtight container and set aside for 10 minutes to cool. Once cool, de-skin capsicum and cut into thin slices.

Heat a saucepan on a medium heat and spray with olive oil. When the pan is hot add the calamari and garlic. Cook each side for about one minute. Turn the heat off and squeeze the lemon juice over the calamari.

Place the rocket and capsicum into a bowl, add the olive oil and balsamic vinegar and toss through. Transfer the rocket and capsicum on to a serving plate. Finally, place the calamari over the rocket and serve immediately.  

NEXT: 14 healthy summer salads>>

 

Recipe from Light & Delish

 

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Pesto pasta with spinach, pumpkin and fetta

A healthy pasta recipe made with spinach, pumpkin and fetta.

Ingredients (serves 2)

• 100g fettucini pasta

• Half jap pumpkin

• 100g of low fat fetta 

• Handful of spinach leaves

• 1 tsp olive oil

 

Method

Cook fettucini in heated, salted water until al denté (see cooking tip). Drain and set aside.

Dice pumpkin and fetta, and clean spinach thoroughly.

Heat saucepan, add olive oil and sauté off pumpkin. Once pumpkin is tender, add fettucine and spinach.

Stir thoroughly and cook for a further three minutes or until spinach is at your desired preference.

Place in pasta bowl and crumble fetta on top.

Cooking Tip

When cooking pasta always add a pinch of salt. When cooked, never rinse, simply drain off excess water in a colander. To give pasta a shiny glow, stir through a tablespoon of olive oil after draining.

Recipe from Light & Delish.

NEXT: Browse more healthy recipe ideas or join the chatter on Facebook.

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Buckwheat noodle stir-fry

Looking for gluten-free recipes? Try this buckwheat noodle stir-fry.

Ingredients

• 1 tsp olive oil

• 2 tbsp onion, finely chopped

• 1 tbsp ginger, finely chopped

• 2 tbsp capsicum, finely chopped

• 4 tbsp carrots, finely chopped

• 100g firm tofu, diced

• 4 tbsp mixed mushrooms, finely chopped

• 4 tbsp bean shoots

• 2 cups buckwheat noodles, cooked

• ½ cup vegetable stock

 

Method

• Heat oil in wok, then add onion and ginger. Add capsicum, carrot and tofu and stir-fry for about one minute. 

• Add remaining ingredients and noodles and vegetable stock to help cook vegetables and avoid them from sticking. Serve hot.

Browse more gluten-free recipes on our sister website Nourish.

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Turkish chicken burger

Give the classic chicken burger a tasty twist with cajun spice, red onion and grated parmesan.

 

Ingredients (serves 4)

• 300g chicken mince 

• ¼ cup diced red onion

• 1 tsp cajun spice

• 4 tbsp bread crumbs

• 2 tbsp grated parmesan cheese

• 2 tbsp finely chopped flat leaf parsley

• 4 Turkish bread rolls

• 8 lettuce leaves

• 2 tomatoes, sliced

• Spray oil 

Method

• Add the onion, cajun spice, bread crumbs, parmesan cheese and parsley to chicken mince and combine well.  

• Slightly moisten your hands before grabbing a small amount of the mixture and form into small patties.  

• Cook chicken burger over a low-to-medium BBQ flame or pan fry.  

• Slice Turkish bread roll into half and lightly toast on the BBQ or pan. 

• Add some lettuce and sliced tomatoes and place chicken patty inside to complete the burger. Serve immediately. 

Recipe from Light & Delish.

Browse more low-fat recipes and choose a healthy eating plan.

 

 

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Vegie Pad Thai

Looking for vegetarian dinner ideas? We love this Pad Thai recipe.

Ingredients (serves 4)

• 250g cooked Pad Thai rice noodles

• 1tbsp crushed peanuts

• 1 clove garlic, minced

• 1 small red onion, sliced

• 3 tbsp carrot diced

• 100g tempeh or firm tofu diced

• 1 tsp brown sugar

• 1 tbsp soy sauce

• 1 red chilli de-seeded and finely sliced

• Juice of one lime

• ½ cup bean sprouts

• Olive oil spray

 

Method

• Cook noodles as per packet instructions and place aside. 

• Heat wok and spray with a little oil. Fry peanuts until toasted and put aside.

• Add garlic, onion, carrot and tempeh and stir until lightly browned. 

• Add noodles and continue stirring to mix through. Add sugar, soy sauce and chilli. Stir until combined and add lime juice. 

• Top with peanuts and bean sprouts to serve.

 

Health Tip

If you’re allergic to peanuts, you can subtitute sesame seeds, as pictured.

Recipe from Light & Delish

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Chocolate cloud cake

Cake without added sugar sounds like an oxymoron, but the nutritious whole food ingredients and dark chocolate provide ample sweetness.

Ingredients

• 350g dark chocolate, broken into pieces

• 50g butter

• 2 tbsp raw honey (optional)

• 10 eggs, separated

• ½ tsp vanilla bean powder

• Thick cream, to serve (optional)
  

 

Prep time: 20 minutes

Cook time: 35 minutes

 

What you’ll do

Preheat the oven to 180°C (fan-forced). Line the base of a 20cm springform cake tin with baking paper and oil the side with coconut oil.

First melt the chocolate and butter. Quarter fill a saucepan with water and heat until simmering. Place the chocolate pieces and butter in a heatproof bowl, then set the bowl over the simmering water, but do not allow the base of the bowl to touch the water or any water to get into the bowl. Stir until the chocolate and butter have melted. Stir in the honey (if using) and set aside to cool slightly.

 In a bowl beat the egg whites until stiff peaks form.

Place the egg yolks and vanilla in another bowl and blend well. Slowly add the melted chocolate mixture and mix until just combined (make sure it is not hot as you don’t want to cook the eggs). Gently fold in one third of the egg whites, keeping as much lightness and air in the mixture as you can, then fold in the rest. The purpose of folding is to retain the air you have beaten into the whites – use a light touch, and never use an electric mixer for this step. Pour the batter into the prepared tin.

Reduce the oven temperature to 150°C and bake for 35 minutes or until a skewer inserted in the centre comes out clean. Place the tin on a wire rack to cool completely. Serve with a dollop of cream, if liked.

The cake will keep in an airtight container in the fridge for up to four days.

kJ 1203 | Fat 18.2g | Carb 30g | Protein 2.5g

Recipes from I am food by Anthia Koullouros (Lantern, $39.99); Photography: Chris L. Jones and Chris Chen

NEXT: Chocolate and almond torte recipe>>

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Coconut soup with seafood

Looking for healthy soup ideas? We love this low-fat coconut soup recipe.

It may smell like your favourite Thai takeaway, but don’t be fooled. Based on stock and coconut water, rather than coconut cream and oil, this aromatic broth is low in fat and KJs.

Ingredients (serves 4-6)

Time: 20 minutes

Cooking times: 25 minutes

 

• 2 tbsp coconut oil

• 1 large onion, finely chopped

• 2 cloves garlic, crushed

• 2 celery stalks and leaves, washed and cut into bite-sized chunks

• 2 large carrots, cut into bite-sized chunks

• 1 tbsp sliced ginger root

• 1 tbsp sliced galangal root

• 2 sticks of lemongrass, sliced

• ½ head of broccoli, broken into florets

• 2 zucchini (courgettes), sliced

• 2 kaffir lime leaves, thinly sliced

• Juice of two small limes

• 500g fresh cleaned prawns, scallops, mussels or marinara seafood mix

• 2 cups (500ml) frozen fish or seafood stock, thawed

• 2 cups (500ml) pureed fresh young coconut flesh and water (puree in a food processor)

• Natural salt

Garnish

• Finely grated zest of one lime

• 2 tsp coriander leaves 

• Freshly cracked pepper

• 2 small chillies, sliced

What you’ll do

Heat the coconut oil in a large stockpot over medium heat. Add the onion and garlic and cook gently until they begin to soften.

Add the celery, carrot, ginger, galangal and lemongrass and cook for another five minutes.

Stir in the broccoli, zucchini, lime leaves, juice and seafood, then add the stock and coconut puree and a little water if needed.

Simmer for 15 minutes or until the vegetables are soft and seafood is just cooked.

Season to taste with salt, then top with the garnish and serve immediately.

TIP: Try a base of fish or seafood stock, or use chicken bone stock and add chicken thigh fillets instead of the seafood. The fresh coconut and aromatic herbs and spices offer antimicrobial, anti-inflammatory and healing benefits.

kJ 804 | Fat 7.1g | Carb 9.4g | Protein 20.3g

Recipes from I am food by Anthia Koullouros (Lantern, $39.99); Photography: Chris L. Jones and Chris Chen

NEXT: Curried carrot and apple soup>>

 

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10 winter feelgood foods

Don’t blame your blah mood on the rain. Winter misery might have more to do with what you put in your mouth. Here are 10 winter foods to boost your mood.

Spinach: Containing folic acid, it helps to protect the brain. Low levels of folic acid can impair concentration

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Oats: Traditionally used to sooth nervous exhaustion and fatigue and jam-packed full of nutrients, oats also help reduce cholesterol, improving blood circulation to the brain.

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Ginger: Stimulates circulation and, according to traditional Chinese medicine, keeps the good chi flowing.

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Avocado: Rich in potassium, it promotes stamina. A deficiency may cause fatigue and 3 o’clock itis. 

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Tomatoes: High in lycopene, an antioxidant necessary for optimum mental functioning and resilience.

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Eggs: A source of complete protein and powerhouse of neurotransmitter precursors, an egg is ideal within any meal.

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Cashews: High in iron, cashews also contain some tryptophan and the other healthy brain fat –  omega-9.

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Beans: You can’t always hunt down wild protein for dinner, so utilise the vegetarian protein of choice, which is crammed full of nutrients, fibre and complex carbs.

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Parsley: The sprig that makes everything gourmet is a great mood-boosting addition, packed with B vitamins that promote better memory and mental alertness.

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Dark Chocolate: Contains magnesium, tryptophan and anandamide, a chemical produced by our brains when we are happy. It also increases mnotivation!

 

NEXT: 6 healthy winter soups>>