Superfoods-cookbook

Chicken Salad with Beans and Peas Recipe

Michelle Bridges shares an easy chicken breast recipe from her new cookbook Superfoods that doubles as one of your new go-to midweek dinner ideas. It’s healthy, full of incredible flavours and leftovers make a great next-day lunch.

Just the one superfood in this recipe, but so many other good things alongside it. The mixture of peas and beans gives heaps of fibre and iron, while the chicken gives a meaty texture without overloading the calorie count. Add the delicious dressing and you’ve got one hell of a tasty salad.

Recipe from Superfoods Cookbook: The facts, the foods and the recipes – feel great, get fit and lose weight by Michelle Bridges, photography by Henryk Lobaczewski and Julie Renouf. Published by Viking, RRP $29.99.

Serves: 2
Prep: 15 minutes. Cook: 10 minutes. Calories per serve: 380

Ingredients
250 g skinless chicken breast, trimmed
freshly ground black pepper
olive oil spray
100 g green beans, trimmed
100 g snow peas, trimmed
½ cup (60 g) frozen peas
¼ cup (70 g) no-fat Greek-style yoghurt
¼ cup fresh mint leaves
½ garlic clove
400 g can cannellini beans, drained and rinsed

Method
1. Season the chicken with black pepper. Lightly spray a char-grill pan with olive oil and heat on medium–high. Cook the chicken for 4–5 minutes each side or until lightly charred and cooked through.

2. Meanwhile, cook the green beans in a medium saucepan of boiling water for 4 minutes, adding the snow peas and frozen peas for the last 2 minutes. Drain and cool in iced water. Drain.

3. Process the yoghurt, mint and garlic together until smooth.

4. Thickly slice the chicken. Arrange the beans, peas and chicken on a serving plate. Drizzle with the dressing.

What’s your favourite chicken breast recipe?

superfoods

February 5, 2014

Lamb and Asian Greens Stir Fry Recipe

Stir-fries are one of our go-to quick dinner ideas, and we love this Michelle Bridges recipe from her new cookbook Superfoods, ready in under 30 minutes!

I’m a huge fan of stir-fries. They are quick to prepare, adaptable so you can use whatever ingredients you have on hand, and the cooking method means they are not drowning in oil. Here I’ve used gai lan, but you can substitute ordinary broccoli as well; just cut it up quite small so it cooks through quickly.

Recipe from Superfoods Cookbook: The facts, the foods and the recipes – feel great, get fit and lose weight by Michelle Bridges, photography by Henryk Lobaczewski and Julie Renouf. Published by Viking, RRP $29.99.

Serves: 2
Prep: 15 minutes. Cook: 10 minutes. Calories per serve: 421

Ingredients
75 g dried pad thai rice noodles
1 teaspoon peanut oil
250 g boneless lamb loin, trimmed and thickly sliced 1 bunch gai lan (Chinese broccoli), cut into chunks, leaves and stalks separated
100 g snow peas, halved on the diagonal 5 spring onions, cut into 5 cm length
3 garlic cloves, crushed
3 teaspoons dark soy sauce
3 teaspoons light soy sauce
1 egg
sliced fresh red chilli, to serve

Method
1. Cook the noodles in a saucepan of boiling water for 4 minutes or until tender. Drain and cool under cold running water. Drain well.

2. Meanwhile, heat the oil in a wok on high. Stir-fry the lamb, in two batches, for 2–3 minutes or until browned. Set aside.

3. Reduce the heat to medium–high. Stir-fry the gai lan stalks and snow peas for 2 minutes. Add the spring onion and stir-fry for 2 minutes. Add the garlic and stir-fry for 1 minute. Add the noodles and sauces and stir-fry until the noodles are well coated. Make a well in the centre of the mixture and crack an egg into the middle. Cook, stirring the egg, for 1 minute, then return the lamb to the wok with the gai lan leaves and stir-fry until hot and the leaves have just wilted.

Tip: When stir-frying Asian greens such as gai lan, choy sum or bok choy, separate the leaves from the stalks and only add the leaves at the end as they take no time to wilt.

Variation: For a vegetarian version, replace the lamb with 200 g firm tofu, cut into cubes (407 calories per serve).

What’s your favourite stir fry recipe?

superfoods

February 3, 2014