Posted on June 16, 2013 by Jenny Cromack

 

Oriental salmon & broccoli traybake
310 kcalories, protein 35g, carbohydrate 3g, fat 17 g, saturated fat 3g, fibre 4g, sugar 3g, salt 1.6 g Serves 4
Ingredients	Process
4 skin-on salmon fillets 1 head broccoli , broken into florets juice ½ lemon , ½ lemon quartered small bunch spring onions , sliced 2 tbsp soy sauce	1.      Heat oven to 180C/160C fan/gas 4. Put the salmon in a large roasting tin, leaving space between each fillet. 2.      Wash and drain the broccoli and, while still a little wet, arrange in the tray around the fillets. Pour the lemon juice over everything, then add the lemon quarters. 3.      Top with half the spring onions, drizzle with a little olive oil and put in the oven for 14 mins. Remove from the oven, sprinkle everything with the soy, then return to the oven for 4 mins more until the salmon is cooked through. Sprinkle with the remaining spring onions just before serving.

Grilled steak salad with horseradish dressing
305 kcalories, protein 30g, carbohydrate 6g, fat 18 g, saturated fat 6g, fibre 3g, sugar 6g, salt 0.8 g
Ingredients	Process
250g/9oz skirt steak 1 tsp celery seeds, crushed 1 tbsp Worcestershire sauce little olive oil , for brushing 6 celery sticks, thinly sliced, leaves reserved 200g mixed tomatoes , sliced or halved (beefsteak, plum and red and yellow cherry are all good) For the dressing 1 tbsp Worcestershire sauce 1 tbsp olive oil 1 tsp horseradish sauce 1 tsp red wine vinegar 1 tsp tomato purée

1. 1.      Rub the steak on both sides with the crushed celery seeds, some seasoning and the Worcestershire sauce. Brush with olive oil and leave to marinate while you prepare the salad.
2. 2.      Mix the dressing ingredients in a small bowl. Divide the celery and tomatoes between 2 plates. Heat a griddle pan over a high heat, then cook the meat for 2-3 mins on each side (depending on how thick your steaks are). Remove from the heat and leave to rest, covered with foil, for 5 mins.
3. 3.      Slice the steaks and place on top of the salads, pour the dressing over and scatter over the celery leaves.

 

Roast vegetable crisps

Prep time:25 min

Cook time:20 min

Serves:3-4

 IngredientsProcess

 

• 2 parsnips
• 2 beetroot
• 2 sweet potatoes
• 2 tbsp olive oil
• ½ tsp chilli powder, (optional)
• freshly ground salt and black pepper

 

1. Preheat the oven to 200°C/gas 6.

2. Peel all the vegetables. slice them diagonally into wafer-thin crisps. Spread out on paper towel to remove excess moisture.

3. Tip all the vegetables into a bowl. Pour over the oil, then add chilli powder, if using, and seasoning. Toss with your hands to coat evenly.

5. Arrange in a single layer on a baking tray. Roast on the lowest shelf in the oven for 20 minutes, turning half way through. Keep and eye on them as they may not need the full time – they are ready when the parsnips and sweet potato are golden brown.

6. Spread out on paper towel until cool and crisp.

 

 

 

 

Pepper mackerel salad with vegetable crisps

 IngredientsMethod

• 3 tbsp extra-virgin olive oil
• 1 tbsp lemon juice
• 150g green beans
• Small bag of salad leaves
• 2-3 smoked peppered mackerel fillets
• Handful cherry tomatoes, halved
• Handful vegetable crisps, crushed

1. Whisk the olive oil and lemon juice, season and set aside.

2. Cook the green beans in boiling salted water for 2-3 minutes, until just tender, then refresh under cold water, drain and cut in half. Tip the salad leaves into a large bowl and add the beans.

3. Peel off the skin from the mackerel fillets and tear the flesh into bite-size pieces. Add to the salad with the tomatoes.

4. Add the dressing and toss well. Divide between 2 large plates and scatter with the vegetable crisps to serve.

 

Vegan Mango Salsa
35 calories, 0g fat (0g saturated), 9g carbs, 1g protein, 1g fiber
Ingredients	Method

 

• 3 mangos, chopped
• 1/2 yellow bell pepper, diced
• 1/2 cup diced red pepper
• 1/3 cup finely chopped cilantro
• 1 can (14 ounces) diced tomatoes
• 2 1/2 tablespoons lime juice
• 1 teaspoon chili powder
• 1 clove garlic, minced

 

 
Combine all ingredients in a large bowl with salt and pepper to taste, mixing well.