‘Bring a plate’ Salad Options

by (Dietitian and Sports Dietitian)

It is coming into the Christmas season and with many parties coming up you may be asked to bring a salad or plate of food to share. Why not try one of these yummy dietitan approved salads!

Green Bean Salad with Basil and Balsamic

  • Prep time:10 minutes
  • Cook time:15 minutes
  • Yield:Serves 6

To save time, while the water is coming to a boil, prep the other ingredients.

INGREDIENTSbring a plate beans

  • 700g trimmed green beans, cut to 5cm long pieces
  • 1/2 cup finely chopped red onion
  • 2 Tbsp balsamic vinegar
  • 4 Tbsp olive oil
  • 3/4 cup chopped fresh basil leaves

METHOD

1 Soak chopped onions in water: Place the chopped onions in a small bowl of water. This will help take the edge off the onions. Let sit while you prepare the rest of the salad.

2 Blanch the green beans: Bring a large pot of salted water to a boil (2 Tbsp salt for 2L of water). Add the green beans to the water and blanch only for about 2 minutes or so, until the beans are just barely cooked through, but still crisp. Fresh young beans should cook quickly. Older, tougher beans may take longer.

 

3 Shock in ice water:read more »

Summer Salad Recipes

by (Dietitian and Sports Dietitian)

As the weather warms up, nobody wants to be slaving away over a hot stove. Try these easy summer salad recipes for a quick lunch or speedy dinner idea!

BLACKENED CHICKEN FIESTA SALAD

TOTAL TIME: 25 minutes Serves 4

INGREDIENTS:Summer Salad BLACKENED CHICKEN FIESTA SALAD

For the Fiesta Salad:

  • 2 cloves garlic, minced
  • 3 tbsp fresh lime juice
  • 1 teaspoon extra virgin olive
  • 1 tsp cumin
  • pinch crushed red pepper flakes
  • 1/2 teaspoon kosher salt
  • 400g can chickpeas, rinsed and drained
  • 1 cup fresh cooked corn (from 1 large ear)
  • 1 cup cherry tomatoes, quartered
  • 1/4 cup minced red onion, finely diced
  • 1/4 cup coriander, chopped
  • 1 small avocado

For the chicken:

  • 4 boneless, skinless chicken breasts
  • olive oil spray
  • 2 teaspoons paprika
  • 1 teaspoon ground cumin
  • 1 teaspoon ground thyme
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon garlic powder

DIRECTIONS:

  1. Preheat oven to 180C.
  2. In a large bowl, combine the garlic, lime juice, oil, cumin, crushed red pepper, and salt.
  3. Add the chickpeas, corn, tomato, onion and coriander; mix well.
  4. Heat a large frying pan over high heat for 5 minutes until it is smoking hot.
  5. Mix together the paprika, cayenne, cumin, thyme, and garlic powder. Spray the chicken breasts with cooking spray on both
read more »