Asparagus, Pea, Bean & Rice Bowl

Asparagus Rice Bowl

I am always looking for new ideas to be healthier in my Dinner choices, I used to think healthy meant you’d always be hungry after….lol. In this dish it is the complete opposite, with the addition of the rice & beans it was very filling and kept me satisfied all night, and with only 400 calories & 29g protein per serving, it was super healthy too.

You can always add some flaked Salmon for that extra nutrition.

Serves 2-3

Handful of Asparagus, trimmed & chopped

Handful of Green Beans, timmed & chopped

Handful of Peas

150g Wholegrain Rice (or for quickness, you could use prepacked rice)

100g Baby Spinach, chopped

1 x 400g Tin of Mixed Salad Beans (or any beans that you prefer, just not Baked!)

Zest & Juice of 1 Lemon

2 tsp Dijon Mustard

1 tbsp Olive Oil

Pinch Sugar

Handful freshly Chopped Coriander

Rainbow Pepper or Black Pepper

  1. Cook the asparagus, green beans and peas in a pan of boiling water for 2-3 mins until tender. Drain.
  2. Cook the Rice as per packet instructions and drain.
  3. Heat the mixed salad beans in a pan for 4-5 minutes.
  4. In a large bowl, put the rice, asparagus, green beans, peas, mixed salad beans & spinach, mix through until combined.
  5. In a small bowl, mix together, olive oil, dijon mustard, lemon juice & zest and pinch sugar, pour over the rice bowl and mix through. Sprinkle over some fresh coriander and pepper then serve.
Bowl of Asparagus, Bean & Rice

Oriental Turkey and Green Veg Mix

Looking in my fridge tonight I had a lot of greens needing to be used up, so as I had a curried meal last night I decided to go with Oriental, and it worked our deliciously. Don’t you just love it when you just fling everything in last minute and you create a delicious meal for yourself.

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150g Breast Turkey
50g Kale
100g Broccoli
50g Trimmed Green Beans
2 carrots
2 tbsp soya sauce
1 tbsp chinese five spice
1 tbsp sesame seeds
1 tbsp crushed red pepper

 

  1. Spray oil a griddle pan and heat to a high heat
  2. Rub chinese five spice into turkey breast, then cook on griddle pan for approx 5-6 mins each side or until cooked through.          20160112_181339
  3. Meanwhile, place all the greens, (broccoli, kale and green beans in a steamer and steam for about 5 mins)
  4. Peel carrot skin off then slice into thin strips
  5. Once veg is cooked, mix in the carrot, soy sauce, sesame seeds and red pepper.        20160112_181604
  6. Place veg mix onto a plate and top with the turkey breast. Yum!
Nutrition Facts
Oriental Turkey and Mixed Greens

Servings Per Recipe: 1

Amount Per Serving

Calories: 464

  • Total Fat: 16.9 g
  •     Saturated Fat: 3.9 g
  •     Trans Fat: 0 g
  • Cholesterol: 97.5 mg
  • Sodium: 2242.2 mg
  • Total Carbs: 37.6 g
  •     Dietary Fiber: 11 g
  •     Sugars: 9.9 g
  • Protein: 46.4 g

Pan Fried Salmon with Veg & Herb infused Wild Rice

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Serves 1 Approx calories – 450

FOR THE SALMON

1 piece of Salmon

1 tsp butter

Small tbsp chopped chives and sage

Squeeze of lemon juice

Salt and pepper

1. Slight melt butter, Mix all ingredients together and rub into salmon.

2. Heat tbsp oil in a griddle pan and pan fry for about 6-7 mins until cooked through.

FOR RICE

50-60g wild rice

Handful green beans chopped

Red onion diced

1tsp thyme

1 tbsp chopped basil

1 tsp balsamic vinegar

Salt and pepper

6 walnuts chopped

4 baby plum tomatoes halved

Small portion goats cheese

2 fresh baby beetroots quartered

1. Cook rice in a pan of water for about 15 mins, 2 mins before ready add in the green beans.

2. Meanwhile fry the onion with the balsamic vinegar and thyme.

3. Add onion mix to rice once ready along with tomatoes, walnuts, beetroot and some basil mix through then crumble goats cheese on top and serve.

Yummy!


Lamb and Bean Stew

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I do love my Stews, especially in the winter. We don’t have Lamb much as my partner is not a fan but I love it, so I won today…lol!

 

Serves 2/4

1 tsp olive oil

350g lean lamb cubed

6-8 shallots

1 garlic clove or tsp dried garlic

1 tbsp plain flour

400ml lamb stock, made with concentrate

200g chopped tomatoes

1 bouquet garni

1 x 400g flageolet beans, drained

300g or handful green beans

200g or handful of cherry tomatoes

salt and pepper

 

1, Heat oil in pan, add the lamb and fry for 3-4 mins until browned all over, set aside.

2. Add the onions and garlic and fry until drowned slightly, approx 3-4 mins.

3. Return the lamb to the pan adding any juices, stir through the flour to thicken. Then add in the stock, tomatoes, bouquet garni and beans. Bring to the boil then cover and simmer approx 2 hours or until lamb is tender.

4. Add the cherry tomatoes to the stew and season well. Continue to simmer for about 15-20 mins.

5. Meanwhile place the green beans in a pan of boiling water for 3 mins then blanch cold water. Alternatively you can steam cook.

6. Divide the stew between plates and serve with green beans. Yum!  You can also serve some crusty bread to soak up the sauce. Yum Yum!