My Most Virtuous Salad

This salad is the most virtuous, wholesome, healthy salad ever !!!!! It is so good for you on so many levels. The base for this salad is a combination of brown rice and green lentils. These are both high fibre, wholegrain protein foods which have a low g.i . This means this salad will keep you full for a long time as the energy will be released slowly. The avocado has essential fats, vitamins A & E and a high proportion of fibre. The chicken is poached and as a result is an excellent source of lean protein.

This salad is ultra adaptable - ingredients can be substitued for others depending on personal preference or simply what is in the salad drawer.

There are 2 dressings suitable for this salad or again feel free to experiment - perhaps a balsamic dressing or honey mustard dressing.

Serves 2

30g green lentils

30g brown rice

1 chicken fillet

1/2 avocado

1/4 red onion

1 - 11/2 tomatoes

1/4 red, green & yellow pepper

1 chicken stock cube

Handful fresh chopped parsley & chives

2 boiled egg whites

Handful of fresh spinach leaves

Optional: Low fat feta, steamed brocolli

Dressings

Curry Dressing

3 tbsp 0% fat natural yoghurt

1 tbsp low fat mayo

2 tsp curry powder

1 tsp mango chutney

Basil & Goats Cheese Dressing

3 tbsp skinny basil pesto ( see previous recipe)

1 tsp soft goats cheese

1 tsp 0% fat natural yoghurt

Method

1. Bring a small pot of water to the boil. Add in the brown rice and lentil and boil for 30 - 40 mins until they become tender but still with a little bite.
2. Bring a small pot of water to the boil. Add in the stock cube and chicken fillet, turn down to a medium heat and poach for 20 mins. When cooked, remove from the water, allow to cool and shred.
3. Hard boil 2 eggs. Place the eggs into a pot of boiling water and boil rapidly for 10mins. Remove from the water and place in a bowl of cold water to cool down. Shell, set aside the yolk and chop into large chunks.
4. Turn on the grill. Place the segments of peppers under a hot grill until they char and the skin goes black (5-10mins). When blackened wrap them in clingfilm. This will cause them to sweat and then just rub/peel off the skin and what remains are gorgeous, tender roast peppers. Cut into small dice.
5. Peel and dice the avocado and red onion. Deseed and dice the tomato. Chop the fresh herbs.
6. To make the curry dressing : combine 3 tbsp 0% fat natural yoghurt, 1 tbsp low fat mayo, 1 tsp mango chutney and 2 tsp curry powder. If you find this too thick, stir in a little of the remaining chicken stock. Some fresh coriander leaves will really lift this dish.
7. To make the basil & goats cheese dressing : combine 3 tbsp skinny basil pesto, 1 1/2 tsp soft goats cheese and 1 tbsp natural yoghurt.
8. Now just assemble, place the lentils and rice in a bowl, toss through the avocado, onion, tomato, shredded chicken, peppers and egg whites. Coat in the dressing. Add a little oil ( Irish rapeseed or olive oil ) if the dressing is too thick.
9. Place some fresh spinach leaves in the base of the serving bowl, place the grain salad on top and sprinkle over with the fresh herbs . To be a little extra indulgent and I do recommend it - crumble over some egg yolk. Yum.

Skinny Curry

Skinny Curry


None of these ingredients are set in stone. However, I seriously encourage the addition of the butternut squash. It really does increase the enjoyment & satisfaction levels from this meal.
Brown rice does take a little longer to cook however it is higher in fibre and will keep you fuller for longer.

A normal Korma would be based on full fat cream or coconut milk but his has NONE, NADA, NOTHING!!!
Ingredients

Serves 2
1 Chicken Fillet
100g uncooked brown rice
2 dessertspoons pataks korma paste
1 chicken stock cube
1 onion
2 cloves garlic
1 cm fresh ginger
1 small potato
½ butternut squash
½ red & ½ green pepper
Button mushrooms
½ mug frozen petit pois peas
½ tin chickpeas
2 tsp natural yoghurt / weight watcher cream
1 tsp chopped fresh coriander


Method
1. Prepare all the ingredients. Preheat the oven to a high setting – 200oC. Peel, half, remove the seeds and dice the butternut squash into large cubes.
2. Put on a saucepan of water to boil for the rice.
3. Spritz with spray oil, season and roast for 20/25mins.
4. Dice the onion, garlic and chilli. Peel and dice the ginger very finely.
5. Peel and dice the potato into large chunks.
6. Slice the mushrooms. Deseed & chop the peppers into large chunks.
7. Spritz the wok with spray oil. When hot, add in the onion, garlic, ginger & chilli. Turn the heat down and allow to cook and brown for about 15mins.
8. Make up the chicken stock to 500mls.
9. Stir in the curry paste, cook out for 2 mins.
10. Add in chicken. Brown for about 2 mins.
11. Add in all the vegetables. Pour in the hot stock. Turn down and allow to simmer for 45mins to an hour.
12. About 10 mins before the end add the chickpeas and 5 mins before the end add the petit pois.
13. Pour the rice into the saucepan and boil for 30mins.
14. Strain the rice and spoon onto serving plate. Serve up the curry and add a dollop of natural yoghurt on top and garnish with some fresh coriander.

15. Enjoy.