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.

Tomato, Mozzerella & Basil Tart

Tarts and pies are some of the most delicious and comforting foods; however, they can be loaded with calories and saturated fat from meats, sauces and oodles of butter in the pastry. My skinny version is the exact opposite. The basis for this tart is filo pasrty (shop bought) which has such little fat when compared to puff pastry or even short crust. The filling for the tart  are ripe, plump, vine tomatoes along with some low fat mozzerella. The ball of low fat mozzerella again gives a much lower fat content than traditional or even worse, processed grated mozzerella. The pesto is my own skinny pesto recipe which can be found here on the blog. This pesto is uber healthy as it only uses 1 tbsp olive oil/rapeseed oil for the entire jar. In addition to this pisctachio's are used instead of pine nuts as they have a lower calorific content and are higher in fibre.A little hard cheese such as parmesan goes along way on top too.  This dish is perfect for a light lunch or starter or even better a summer picnic. Also, it taste just as good cold as warm and even better the next day. 

As a little tip - defrost the filo pastry in the fridge not out at room temperature. If defrosted at room temperature it goes very flaky and breaks very easily. Feel free to drizzle a little balsamic glaze over the top when serving.

Ingredients

Serves 4

2 large sheets filo pastry

4/5 large tomatoes

1 ball low fat mozzerella

2 tbsp balsamic vinegar/glaze

30g grated parmesan

4/6 heaped tbsp skinny basil pesto

Skinny Pesto

I honestly cannot express how sensational this really is !! Be warned. 

1 whole fresh basil plant (enough to fill a mug & half)

1 tbsp olive/rapeseed oil

2 tbsp cold water

40g grated parmesan

30g shelled pistachio nuts

1/4 tsp salt & pepper

2 cloves of garlic (roughly diced)

Method

Just one step here - Blitz in a food processor and try not to devour it all immediately !!!!!

Method

1. Preheat the oven to 200oC.
2. Spritz a 7" loose bottom metal flan/tart tin with spray oil.
3. Layer in the filo pastry - if it rips/tears don't panic - just patch it in and give a little spritz of spray oil to hold down the layers. Pop in the oven for 10 mins (or until you get everything ready)
4. Cut the tomatoes into long slices (remove any green core pieces)
5. Coat in a little balsamic and allow to sit for a few mins.
6. Cut the mozzerella into long slices.
7. Remove the pastry base from the oven.
8. Spread the pesto on the base. 
9. Starting from the middle layer the tomatoes down in a circular shape.
10. Place the slices of mozzerella in between the tomatoes.
11. Crack a very small amt (1/4 tsp) black pepper over the top.
12. Turn the oven down to 180oC. Bake in the oven for 40mins.Ten minutes before the end - remove from the oven & sprinkle over the grated parmesan.
13. Allow to cool a little and serve with a drizzle of skinny pesto. Enjoy.