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Fresh Cucumber Citrus Salad
A fresh and citrus-flavoured salad that is virtually fat-free and incredibly low in calories.
Ingredients
- 1 cucumber
- 1 navel orange
- 2 t honey
- 2 t orange juice
- 1 t lemon juice
- 1 T thinly sliced mint leaves
- 4 lettuce leaves
- 2 T plain yoghurt
Instructions
If desired, peel the cucumber. Cut it in half lengthwise and then thinly slice on the diagonal.
Use a vegetable peeler to remove a few thin strips of zest from the orange. Remove only the orange rind, not the underlying bitter white pith. Very finely slice the zest into shreds and measure out 2 teaspoons.
Peel the orange, remove the membranes, divide into sections, and dice the sections.
In a medium bowl, whisk together the yoghurt, honey, orange juice and lemon juice. Mix in the mint leaves, cucumbers, diced orange and orange zest.
Chill for 20 minutes. To serve, place a lettuce leaf on each of 4 salad plates. Divide the salad among the leaves.
Notes
When choosing an orange, opt for one that feels heavy for its size--it will have plenty of juice inside.
| Nutritional Information per serving |
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| Yield | 4 | ||||||||||||||
| Prep Time | 10 minutes | ||||||||||||||
| Tags | Light meal | ||||||||||||||
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Chicken With Courgette and Tomato Saute
A healthy and hearty dish, both satisfying and tasty.
Ingredients
- 1 T water
- 0.25 T ground flaxseed
- 0.5 t salt
- 1 T olive oil
- 2 c cooked whole wheat couscous (2/3 cup dry)
- 1 egg
- 0.25 T white flour
- 4 t boneless, skinless chicken breast, about 120g each
- 1 onion, peeled and cut into thin petals
- 100 g rosa tomatoes, halved
- 1 T fresh basil, finely chopped
- 0.5 juice of 1/2 lemon
- 150 g courgettes, halved lengthwise and sliced
Instructions
Preheat the oven to 220ºC. Prepare a baking tray by coating it in cooking spray or lining it with foil.
Place the egg and the water in a shallow dish and whisk to combine. Combine the flaxseed, flour, and salt in another shallow dish. One at a time, dip the chicken breasts into the egg mixture and then coat them in the flaxseed and flour mixture. Arrange the breasts on the prepared baking tray and place into the preheated oven. Bake, turning once, for 15 minutes or until the breasts are cooked through.
Meanwhile, heat the oil in a large nonstick pan over medium-high heat. Add the onion petals and zucchini and saute, stirring occasionaly, for 5 minutes or until well browned. Add the tomatoes and basil and cook for 3 minutes or until the tomatoes are tender. Remove the pan from from the heat and squeeze the lemon juice over the tomato mixture. Toss to coat thoroughly. Prepare the couscous as per the back of pack instructions.
Place the chicken breasts on 4 plates and top each serving with a quarter of the tomato mixture. Finish off each serving with a generous spoonful of hot couscous.
| Nutritional Information per serving |
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| Yield | 4 | ||||||||||||||
| Source | Barbara Quinn,Editors Of Prevention | ||||||||||||||
| Prep Time | 15 minutes | ||||||||||||||
| Tags | Light meal | ||||||||||||||
Grilled Nectarine and Watercress Salad
Grilling nectarines heightens their sweet succulence, making this a perfect starter salad for a summer night.
Ingredients
- 1 salad:
- 1 T olive oil
- 1 T fresh lemon juice
- 1 t honey
- 0.125 t salt
- 0.125 t ground black pepper
- 4 c loosely packed watercress, tough stems removed
- 4 grilled nectarines:
- 4 large firm-ripe nectarines, halved
- 2 red onion, peeled and chopped
- 2 T walnuts, chopped
Instructions
Heat an outdoor grill, or grill pan on the stovetop to medium-low.
To prepare the salad, in a large serving bowl, mix the oil, lemon juice, honey, salt and pepper. Stir in the onion. Place the watercress in the bowl but do not toss it yet.
To make the grilled nectarines, cut the fruit off the pits in large segments. Drizzle with the oil and grind a little fresh pepper over the top. Place the nectarine pieces flesh-side down on the grill or grill pan. Grill, turning once (the skin may stick), for 4 to 8 minutes,or until hot, lightly charred, and the colour begins to become translucent. Transfer from the grill to a plate, and with a table knife, cut the nectarines into slices.
Add the nectarines and any juices to the salad; toss gently. Sprinkle with the walnuts and serve.
| Nutritional Information per serving |
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| Yield | 4 | ||||||||||||||
| Prep Time | 10 minutes | ||||||||||||||
| Tags | Light meal | ||||||||||||||
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