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Recipes (continued)
Herb Salmon Cutlets
Serves: 4
Preparation: 10 minutes
Cooking: 25 minutes
2 (160g each) salmon cutlets
2 brown onions, halved, thinly sliced
1 lemon, rind grated, juiced
2 tablespoons chopped fresh flat-leaf parsley
1 tablespoon chopped fresh dill
Mixed green salad, to serve
1. A rrange salmon in a steaming tray.
Top with onion, rind, juice and herbs.
Season with freshly ground black pepper.
2. P lace lid on and set timer (25 mins). Serve
with salad.
Nutritional per serve: 11g fat; 1092kJ;
2.53g sat fat; 0.93g fibre; 3.1g carbohydrate.
Lemon Chicken & Red Lentil Salad
Serves: 4
Preparation: 15 mins
(+ 2 hours marinating & 10 mins cooling time)
Cooking: 20 mins
2 single chicken breast fillets
2 tablespoons olive oil
2 garlic cloves, crushed
2 teaspoons finely grated lemon rind
1 cup dried red lentils
80g baby rocket leaves
½ cup chopped fresh flat-leaf parsley
1 small red onion, halved, thinly sliced
½ cup drained, sliced, stuffed green olives
2 tablespoons lemon juice
1. U se a small sharp knife to score chicken
breast both sides three times. Place
chicken in a glass dish. Combine 2
teaspoons of the oil with the garlic and
rind in a small bowl. Brush all over
chicken. Cover with plastic wrap and place
in the fridge for 2 hours to marinate.
2. M eanwhile, cook lentils in a medium
saucepan of salted boiling water for 5
minutes or until just tender. Drain. Rinse
under cold water. Transfer to a large glass
bowl.
3. A rrange chicken in steaming tray. Place
lid on and set timer (20 mins). Transfer
chicken to a chopping board and set aside
for 10 minutes to cool. Shred and add to
bowl with lentils.
4. A dd remaining ingredients to chicken
mixture and stir to combine. Taste and
season with freshly ground black pepper.
Serve.
Nutritional per serve: 17g fat; 1550kJ;
3g sat fat; 9g fibre; 21g carbohydrate.
25
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