Spinach, Bacon, Avocado & Wholemeal Pesto Pasta Salad

This recipe is a take on a rather traditional salad.  When eating a salad it is very easy to believe we are being extremely virtious however they can be ladened down with stodgy carbs and fattening creamy dressings. The full fat version of this salad would be very unforgiving however this version is just perfect - all the indulgence and none of the guilt.  The wholemeal pasta (just 30g per person) adds a wholesome, filling carbohydrate which makes this salad a complete and filling main meal. The avocado gives us essential good fats which our body needs. They can be high in calories hence only 1/4 per serving however with their creamy silky texture this is ample. In relation to the cheddar cheese I am loving Kilmeadan Light Cheddar at the moment. One of the best on the market. The sun-blushed tomato recipe is here on the blog already and is so simple but if you don't fancy that feel free to use cherry or buffalo tomatoes. (A little depth of flavour is required )

P.S. I am so sorry there is no visual here - my camera and I are having a bit of a row at the moment and my camera is refusing to upload the photo. I promise i will have it sorted ASAP.

Ingredients
Serves 2

120g baby spinach leaves
1/2 red onion
1/2 ripe avocado
40g reduced fat cheddar cheese
2 low fat rashers
60g (dried) wholemeal organic pasta (any shape)
12 sun blushed tomatoes
2 dsp skinny basil pesto (see previous recipes)
2 dsp extra virgin olive oil

Method

1. Boil a small pot of water. Cook the pasta for 15 - 20mins until tender or al dente.
2. Wash & dry spinach leaves. Thinly slice the onion. Peel and cut the avocado into large chunks.
3. Grate the cheese. Grill the rashers and thinly slice.
4. Drain the pasta, and allow to cool. (to speed up the process - pop it in the fridge)
5. When cool stir in the pesto and olive oil.
6. Now, to assemble. Toss the spinach leaves and pesto pasta together.
7. Place in serving bowls and top with onion, avocado, bacon and cheddar cheese.
8. Enjoy.

Miso Glazed Chicken & Mango Salad

This is a beautifully light and delicate salad which can be enjoyed all year round. Miso paste can be bought in all super markets and the great thing here is the chicken doesn’t need to marinate over night - just rub over the chicken pieces while you prepare the other ingredients.

Fresh mango will add a little extra vibrancy to the dish however it can be difficult to get them ripe when you need them.

I use good quality jarred roast red peppers – Lidl do a great option.

Ingredients

200g chicken breast (6 mini fillets)

1 sachet miso paste

100g mixed salad leaves

4 tinned mango segments

1 roast red pepper

1 avocado

½ red onion

8 baby sun-blushed tomatoes

Handful of cashew nuts (about 20)

20ml ‘Mor Foods’ Mango Dressing ( fab Irish brand)

Method

1. Prepare everything first. Marinate the chicken pieces in the miso paste. 

2. Thinly slice the avocado, mango, red onion and roast red pepper.

3. Turn on the grill to high and grill the chicken for about 6 mins each side.

4. Place the salad leaves in the bowl. Toss through the avocado, red onion, mango and red pepper. Dress the leaves and toss again. Sit the chicken on top of the leaves and sprinkle the cashew nuts on top.

5. Enjoy with some crusty bread and a glass of pouilly fume.

Chicken Tikka Wholemeal Pitta with a Mint & Cucumber Riata

This dish is Indian inspired to an extent but  is oh so simple and can be so easily created. It is a perfect lunch dish on a sunny day or brilliant for making up the night before and having a very enviable packed lunch at work the next day.

As with any good sandwich this is about bringing together a medley of ingredients. In this case the vehicle for all the flavour is a Food Doctor Multi - Seed Pitta. They have a higher calorie content and fat content than other brands but there is no comparison on taste, texture and most importantly they provide a feeling of fullness for much longer than the others.

Then there is the skinless chicken breast which is low in saturated fat and calories and is a good source of lean protein.

To add to this there is a carrot salad, tomatoes and a mint riata which are all delicious fresh vibrant ingredients contributing to our recommended five a day.

Ingredients

Serves 2

1 chicken breast

1 tsp pataks korma curry paste

2 tbsp fat free natural yoghurt

2 Food Doctor Multi Seed Pitta

Riata

2 scallions ( spring onions)

2 tsp chopped fresh mint

4 tbsp fat free natural yoghurt

1/2 cucumber

salt & pepper

Carrot salad

1 carrot 

1 tsp onion seeds

1/2 tsp Dijon mustard

2 tbsp olive oil

1 tsp white wine vinegar

1 beef tomato

Salt & pepper

Handful of mixed leaves

Method

1. Prepare the chicken. Trim off any pieces of fat from the chicken. Score (cut little lines) in the breast. Mix together the korma paste & the natural yoghurt. Smother the chicken breast in this sauce and allow to marinade for a minimum of 30mins (overnight would be great).
2. Preheat the oven to 200 oC. Remove the chicken from the fridge, spritz an oven proof dish with spray oil and  bake for 20mins turning once.
3. Carrot Salad: Peel and grate the carrot (large side of grater). In a small bowl with a fork whisk together the oil, vinegar, mustard and salt and pepper. Toss in the carrot and mix well. Set aside
4. Riata: Cut the cucumber lenghtways. Scoop out all the seeds in the middle. Grate. When grated place the cucumber between 2 pieces of kitchen towel and gently squeeze out all the excess water. Cut the spring onions into thin slices. Wash the mint, pat dry and cut into very fine strips. In a bowl mix together the  fat free natural yoghurt, spring onions, mint, cucumber and seasoning.
5. Dice the tomatoes, discarding the inner pulp. season with salt and pepper.
6. Pop the pitta breads in the oven or the toaster for 3/4 mins until warm. ( They are fine to use directly from frozen).
7. Remove the chicken from the oven cut into long strips.
8. Cut open the pitta, spread the riata on the bottom, a handful of mixed leaves topped with  a carrot salad and tomato, then layer in the chicken.
9. Squeeze down the top and enjoy.