Cajun chicken burgers

Makes 4 burgers

500g Chicken mince

1 tablespoon Cajun spice mix

2 shallots, finely sliced

1 bunch parsley, finely chop leaves and some of the stems

1 large (400g) tomato, sliced

1 large (300g) zucchini, shaved into wide ribbons with a vegetable peeler

2 cups leafy green mix e.g. baby spinach, rocket, lettuce

1 tablespoon of rice bran oil

½ cup Greek yoghurt

Juice of half a lemon

4 wholegrain rolls

1. Combine chicken mince, Cajun spice mix, shallots and half of the parsley leaves and stems. Mix well until combined then shape into 4 patties.
2. Heat oil in a non-stick frying pan over medium heat. Add the chicken patties and cook for 3-4 minutes each side or until golden brown and cooked through.
3. Meanwhile make herbed dressing by combining Greek yoghurt, lemon juice and the rest if the parsley leaves and stems.
4. Make burger with pattie, salad, herbed yoghurt dressing and tomato chutney (see recipe).

Notes

Double the recipe to make more patties for lunches during the week.

Freeze extra patties for meals another week.

Nutrition information (per serve): Kilojoules: 1976kJ (470cal) Protein: 36g Carbohydrate: 43g Fat: 3g Saturated fat: 0g Fibre: 6g Sodium: 680mg

Vegetable Quinoa Fried 'Rice'

Photo by A_Lein/iStock / Getty Images

This nutrient dense quinoa recipe is delicious and a nice change from the traditional fried rice dish.

Ingredients (serves 4)

1 tablespoon of rice bran or peanut oil

3 cups of cooked quinoa (1 cup dried yields 3 cups) colour of choice

6 large eggs

2 garlic cloves

1 medium-large red onion, diced

1 large carrot, diced

1 large red capsicum, diced

1 medium zucchini, diced

1 cup of frozen peas

2 spring onions, finely chopped

2 tablespoons of salt-reduced soy sauce (choose a soy sauce labelled 'gluten free' if you require a gluten free diet) 

2 teaspoons of sesame oil

1/4 cup of roasted almonds, chopped

Method

Cook quinoa and let cool.

Whisk the eggs together in small bowl and set aside.

Heat (rice bran or peanut) oil in a wok over a medium to high heat.

Sautee onion, garlic and carrot for approximately 2 minutes.

Add zucchini, spring onions and capsicum and cook for approximately 2 minutes, continually stirring.

Add cooked quinoa and frozen peas and stir through vegetables.

Make a well in the middle of the quinoa and pour the egg in well. Scramble the egg.

Once the egg is cooked add the almonds, soy sauce and sesame oil and stir altogether.

Nutrition information per serve Energy 1658kJ (394cal), protein 20g, fat 21g, saturated fat 4g, carbohydrate 28g, sugars 5g, fibre 8g, sodium 469mg

Reblogged from Nov 2013

Black lentil, quinoa, apple and goats curd salad

Most of you have probably met the lovely little quinoa since its popularity soared just a couple of years ago. Now lets just clear one thing up before we move on…it is pronounced keen-wah NOT kwin-oah. This ancient little grain (well, its technically a seed) that features on many modern menus has become a staple in many households, including my own.

There are many reasons why I do love this little grain and why I invited it into our household.

The dietitian side of me loves that it is a complete protein source, is gluten free for those who require a gluten free diet and has a low Glycemic Index (GI), meaning it can stabolise blood glucose levels and keep you feeling fuller for longer.

The foodie side of me just loves its aesthetic appeal and nutty texture.

I can’t say that I love quinoa for its taste and flavour (as it really doesn’t have any) but I love that it is a blank canvas for many different flavour combinations.

Ingredients (serves 4)

1/3 of a cup of white quinoa (this will yield ~1 cup cooked)

1/3 of a cup of red quinoa (this will yield ~1 cup cooked)

½ of a cup of black lentils (this will yield ~ 1 cup cooked)

1 small pink lady apple, thinly sliced with skin on

1/4 cup of roasted almonds, chopped

1 large handful of rocket or baby spinach 

1/4 bunch of flat leaf parsley finely, chopped

¼ cup of olive oil

Juice of one small lemon

goats curd

Method

Cook lentils - bring water to a boil and add the lentils. Boil for 2-3 minutes and then reduce heat to a simmer. Cook until tender (~25-30 minutes). Lentils must not be overcooked or they will become soft and mushy.

While the lentils are cooking, rinse the white and red quinoa and cook in plenty of water. Just add the quinoa to the cold water, bring to the boil then simmer for approximately 10-15 minutes - once the germ turns opaque and splits from the seed (this will resembles little curls).

Cut the apple and make the dressing while the lentils and quinoa are cooking. To make the dressing just combine the lemon juice, olive oil and chopped parsley (it can be blended in a small food processor).

Once the lentils and quinoa are cooked, combine them with the rocket, apple, roasted almonds and the dressing.

Top the salad with a few teaspoons of goats cheese as I have done in the image.

I love this recipe because it is aesthetically beautiful and the textures and flavours are just lovely. I am sure it will impress all of your family and friends and it is so easy to create.

Bon Appetit!

Macadamia and herb crusted salmon

Not only does this dish boast healthy fats for cardiovascular health, it is quick to prepare and tastes sensational. The whole family will be impressed. 

Ingredients for salmon

½ cup of macadamia nuts

Rind of 1 lemon (finely grated)

Garlic clove, crushed

½ cup chopped parsley

Small amount of salt to season

4 x 150g salmon fillets with skin on

Lemon wedges to serve

 Methods for salmon

Preheat oven to 220ºC.

Place macadamia nuts, lemon rind, parsley, garlic and salt in a food processor and process until combine.

Place the salmon flesh side up on a baking tray lined with baking paper and spread the paste evenly over the fleshy part of the salmon, press on evenly using your fingers.

Cook salmon for ~15-20 minutes or until cooked through.

Nutrition information (per serve): Kilojoules: 2000kJ (476cal) Protein: 44g Carbohydrate: 1g Fat: 32g Saturated fat: 6g Fibre: 2g Sodium: 83mg