Shrimp and Avocado Summer Salad Rolls

Shrimp and Avocado Summer Salad Rolls

Makes 4 rolls, serves 2

For the rolls:
12-15 medium shrimp (about 1/2 pound), peeled, deveined and tails removed
2 teaspoons grapeseed or other flavorless oil
1/8 teaspoon salt
4 rice paper wrappers (or more, if needed)
1 avocado, halved, pit removed and cut into 12 slices
8 sprigs cilantro
4 cups shredded romaine (about 1 head)

For the dressing:

2 tablespoons tahini
2 teaspoons yellow miso paste
2 tablespoons lemon juice
2 tablespoons warm water
1/2 - 1 teaspoon sambal oelek, or more to taste (optional)

To cook the shrimp, preheat the oven to 400°F. Toss the shrimp with the oil and sprinkle with salt. Lay the shrimp on a baking sheet in a single layer. Roast for 5 to 8 minutes, until the shrimp are pink and cooked through. Remove from baking sheet and let cool.

Meanwhile, make the dressing by mixing the tahini and miso in a small bowl. Slowly whisk in the lemon juice and water until a smooth dressing forms. Add sambal oelek for some spiciness, if desired.

To assemble rolls, fill a large pie plate or other shallow dish large enough to fit the rice paper wrappers with warm water. Arrange the shrimp, avocado, cilantro and lettuce in bowls or plates around a damp cutting board, with the rice paper wrappers and soaking water nearby. 

Submerge a wrapper in the water and let sit until it is no longer stiff, but not so soft that it immediately folds onto itself, about 20 to 30 seconds. Place the softened wrapper on the cutting board. Arrange 3 shrimp in a row in the middle of the wrapper, followed by 3 pieces of avocado, 2 sprigs of cilantro and about 1 cup of lettuce. Fold in the two sides of the wrapper, then roll the wrapper around the filling, trying to compress the lettuce as much as possible, similar to wrapping a burrito. (Remove some lettuce if you are finding it difficult to roll.) The rice paper will stick to itself, sealing the roll closed. Transfer roll to a plate and repeat with remaining ingredients.

Black Bean and Heirloom Tomato Quinoa with Lemon Dressing

Black Bean and Heirloom Tomato Quinoa with Lemon Dressing

Serves 4 to 6

1 cup quinoa, rinsed several times and drained
2 teaspoons lemon zest
2 tablespoons fresh lemon juice
2 tablespoons unsalted butter, melted and cooled
1 tablespoon olive oil
1 teaspoon sugar
1 (14-ounce) can black beans, rinsed and drained
2 medium heirloom tomatoes, diced
4 scallions, chopped
1/4 cup chopped cilantro

Fill a heavy bottomed pot 3/4 full with water, add a tablespoon of salt and heat until boiling. Add quinoa and cook until almost tender, 10-15 minutes.

Wisk lemon zest, juice, butter, olive oil, sugar, 1/2 teaspoon salt, and 1/4 teaspoon pepper together in a small bowl. Set aside.

Drain quinoa and return to pot. Reduce heat to low and cook quinoa, covered, until fluffy, about 5 minutes. Remove from heat. Fluff quinoa with a fork and toss with dressing. Add remaining ingredients and toss. Serve hot or room temperature.

Baked eggplant

Serves 4 @ 4pp per serve

ingredients:

2 large eggplant
2 tbspn olive oil
1 egg, beaten
100g low fat mozzarella, sliced
100g fresh ricotta reduced fat
2 cloves garlic, crushed
450g tomatoes, peeled and chopped or 2 x227g cans tomatoes
1 tsp dried oregano
pinch raw sugar
salt and pepper

method:

Wash, trim and slice the eggplant, then lay the slices on a plate and sprinkle with salt. Leave for 30 minutes, then rinse thoroughly with water and pat dry.

For the sauce, warm the oil in a saucepan and add garlic. Cook for a few minutes, then stir in remaining ingredients and bring to a simmer. Cover and cook for 15 minutes.

Heat more oil in a frying pan. Dip eggplant slices in the egg and fry until lightly coloured on each side.

Layer eggplant slices, tomato sauce and mozzarella in a small greased oven-proof dish. Top with ricotta and bake for 20 minutes or until browned on top.

for F&H meal serving with bown rice / barley or wholemeal pasta (and add pro points)

Filling and healthy BREAD! .....yes bread!

Flat Bread

Chapatti, 1small 2PP

Baker’s Delight

Hi-Fibre, Low GI, 2 slices 5PP

Hi-Fibre, Low GI, Small, 2 slices 4PP

Brumby’s

Bavarian Rye, 2 slices 3PP

Hi-Fibre, Pop-Top, 2 slices 5PP

Rye, 2 slices, 3PP

Burgen Bread

Oatbran and Honey, 2 slices 5PP

Rye, 2 slices 5PP

Wholemeal and Seeds, 2 slices 5PP

Country Life Bakery

Grain and Organic Rye, 1 serve, 68g 4PP

Organic Rye 1 serve, 90g 5PP

Gluten Free – Low GI, 2 slices 5PP

Helgas

Black Rye, 2 slices 4PP

Lawsons Bread

Stonemill wholemeal, 2 slices 6PP

Mighty Soft

Wholemeal sandwich, 2 slices 4PP

Vogels

Rice and Rye, Toast, 1 slice 3PP

Wattle Valley

Pumpernickle Square Bread, 1 slice 3PP

Wonder White

White, High-Fibre Plus Sandwich, 2 slices 4PP

White, High-Fibre Plus Toast, 2 slices 5PP

Stir fry beef with Hoisin sauce

Serves 2 @ 8pp per serve

•               1 tbsp soy sauce

•               1 tbsp dry sherry

•               2 tsp sesame oil

•               1 fat garlic clove , crushed

•               1 tsp finely chopped fresh root ginger (or fresh ginger paste in a jar)

•               200g lean sirloin steaks , thinly sliced across the grain

•               1 tbsp sesame seeds

•               1 tbsp sunflower oil

•               1 large carrot , cut into matchsticks

•               100g mangetout , halved lengthways

•               140g mushrooms , sliced

•               3 tbsp hoisin sauce

•               Mix together the soy sauce, sherry, sesame oil, garlic and ginger in a shallow dish. Add the steak and leave to marinate for about 20 minutes (or longer, if you have time).

•               Heat a large heavy-based frying pan or wok, add the sesame seeds and toast over a high heat, stirring, for a few minutes until golden. Tip on to a plate.

•               When ready to cook, heat the sunflower oil in a large frying pan or wok until hot. Add the steak with the marinade and stir fry for 3-4 minutes over a high heat until lightly browned. Remove, using a slotted spoon, on to a plate, leaving the juices in the pan.

•               Toss the carrots in the pan and stir fry for a few minutes, then add the mangetout and cook for a further 2 minutes.

•               Return the steak to the pan, add the mushrooms and toss everything together. Add the hoisin sauce and stir fry for a final minute. Sprinkle with the toasted sesame seeds and serve immediately.

Brocolli lemon chicken with cashew

Serves 2 @ 10 pp per serve

INGREDIENTS

•               1 tbsp groundnut oil or sunflower oil

•               340g pack of mini chicken breast fillets

•               2 garlic cloves , sliced

•               200g  broccoli

•               200ml chicken stock

•               1 heaped tsp cornflour

•               1 tbsp clear honey or 2 tsp golden caster sugar

•               the zest of half a lemon and the juice of a whole one

•               a large handful of roasted cashews

 METHOD

•               Heat the oil in a large frying pan or wok. Add the chicken and fry for 3-4 minutes until golden. Remove from the pan and add the garlic and broccoli. Stir fry for a minute or so then cover and cook for 2 minutes more, until almost tender.

•               Mix the stock, cornflour and honey or sugar well, then pour into the pan and stir until thickened. Tip the chicken back into the pan and let it heat through, then add the lemon zest and juice, and cashew nuts. Stir, then serve straight away with basmati rice or noodles.

Quinoa, herb & pomegranate salad

Serves 4 @ 8pp per serve

Preparation and cooking times

•               150g quinoa

•               ½ vegetable stock cube

•               75g pine nuts

•               1 pomegranate , seeds removed

•               a small handful mint , chopped

•               a small handful coriander , chopped

•               1 lime , juiced

•               extra-virgin olive oil

1. Cook the quinoa according to pack instructions adding the vegetable stock cube to the cooking water. Leave to cool, then break up with a fork.
2. Meanwhile, toast the pine nuts in a dry frying pan until lightly golden. Mix the pine nuts, pomegranate seeds, herbs, lime juice and 4 tbsp oil through the quinoa.

Recipe extra

Add chopped dried apricots instead of the pomegranate. Or try adding some cooked shredded chicken.

Power chicken salad

serves 4 @ 9pp per serve

• cooking oil spray
• 300g butternut pumpkin, peeled and cut into 1cm pieces
• 1 large brown onion, thinly sliced
• 1 large red capsicum, cut into 1cm pieces
• 500g skinless chicken breast fillet, trimmed and thinly sliced
• 400g can chickpeas, rinsed and drained
• 60g baby rocket leaves
• 1/3 cup low-fat natural yoghurt
• 1/4 cup lime or lemon juice
• 2 tablespoons sweet chilli sauce

Instructions

Step 1  Heat a non-stick frying pan over medium heat. Spray pumpkin with oil. Add to pan and cook, stirring, for 3-4 minutes. Add onion and capsicum and cook, stirring, for 3-4 minutes or until tender. Transfer to a large bowl.

Step 2  Spray chicken with oil and add to pan. Cook, stirring, for 3-4 minutes or until brown and cooked. Transfer to bowl. Cool slightly.

Step 3  Add chickpeas and rocket to the bowl and mix until well combined. Combine yoghurt, juice and chilli sauce. Divide salad between serving plates and drizzle with yoghurt dressing. Serve.

Eggplant and basil stacks

serves 4 @ 8pp per serve

• 2 x 400g cans cannellini beans, rinsed, drained
• 1/2 cup gluten-free salt-reduced vegetable stock
• 1 clove garlic, crushed
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• cooking oil spray
• 2 medium eggplant, cut into 6 slices each, lengthwise
• 1 (150g) red capsicum, chargrilled
• 16 large fresh basil leaves
• 4 (160g combined) fresh (traditional size) bocconcini, thinly sliced
• 1 large tomato, cut into 8 slices
• 4 teaspoons pesto
• small basil leaves, to serve

Instructions

Step 1Preheat oven to 200°C. Place beans and stock in a small saucepan. Bring to the boil. Reduce to medium-low heat and simmer for 5–7 minutes. Remove from heat, add garlic and transfer mixture to a food processor. Process until smooth. Stir in lemon juice and olive oil. Set aside and keep warm.

Step 2Spray a large frying pan with oil and place over medium-high heat. Cook eggplant in batches, for 5 minutes each side, until browned and tender. Transfer to a plate lined with paper towels.

Step 3Place 4 eggplant slices on a baking tray lined with baking paper. Top with capsicum, half the large basil leaves and bocconcini. Top each stack with another slice of eggplant. Layer on tomato slices, remaining basil leaves and bocconcini. Cover with remaining eggplant slices.

Step 4Bake eggplant stacks for 5 minutes, or until the cheese melts. Drizzle 1 teaspoon pesto over each stack, garnish with basil leaves and serve immediately.

Tip

Serve with a salad of baby rocket, black olives and shaved parmesan cheese.

Red lentil, chickpea & chilli soup (Filling and healthy)

Serves 4 @ 6pp per serve

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• Ingredients 
• 2 tsp cumin seeds
• large pinch chilli flakes
• 1 tbsp olive oil
• 1 red onion , chopped
• 140g red split lentils
• 850ml vegetable stock or water
• 400g can tomatoes , whole or chopped
• 200g carton chickpeas or ½ a can, rinsed and drained (freeze leftovers)
• small bunch coriander , roughly chopped (save a few leaves, to serve)
• 4 tbsp no fat Yoghurt to serve

1. Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 min, or until they start to jump around the pan and release their aromas. Add the oil and onion, and cook for 5 mins. Stir in the lentils, stock and tomatoes, then bring to the boil. Simmer for 15 mins until the lentils have softened.
2. Whizz the soup with a stick blender or in a food processor until it is a rough purée, pour back into the pan and add the chickpeas. Heat gently, season well and stir in the coriander. Finish with a dollop of yogurt and coriander leaves.