Pan fried whiting fillets with Autumn salad

Pan fried whiting fillets with Autumn Salad

Per Serve Calories:   352 Fat:   15.0 Protein:   40.5 Carbohydrates:   14.2 Fibre:   6.4 Serves :   4 Total Preparation Time:   30 minutes. Region :   Australian Gluten Free:   Yes Vegetarian:   No Dairy Free:   No White Meat Only:   Yes No Seafood:   No Instructions : Ingredients to serve four 250 g Jap or butternut pumpkin, seeded, peeled and cut into 1.5 cm cubes. olive oil spray 1.5 tbsp pinenuts 125g four leaf salad mix 1/4 Red capsicum, finely sliced 100g green beans, trimmed and steamed until tender, but still crunchy and cooled under cold water 150g (about 1/3) of a continental cucumber, skin removed and sliced into thin strips 1 tbsp chopped parsley 1/4 large Spanish (red) onion, thinly sliced 8 pieces of semi-dried tomato (low fat) sliced thinly juice of one lemon 1 tsp of grated lemon rind 1/2 clove of garlic 1 tbsp extra virgin olive oil  1/2 tbsp olive oil 1 tsp butter salt and pepper 800g whiting, or other white fish fillets, skinned and boned Preheat oven to 200 degrees. Spray baking tin with olive oil spray and pour the pumpkin cubes into the tray, making sure the tray is big enough that they are in a single layer. Spray the pumpkin lightly with the olive oil spray and put into the oven. Cook until they start to brown at the corners and are cooked through. Remove from the oven and leave out to cool slightly. Combine all salad ingredients (lettuce mix, capsicum, green beans, cucumber, parsley, pine nuts, semi-dried tomato and Spanish onion) in a large bowl and toss. To make the dressing, combine 1 tbsp of the extra virgin olive oil, the lemon zest the lemon juice and the crushed garlic in a jar and shake.  Heat the 1/2 tbsp of olive oil and 1 tsp butter in a frying pan (preferably non stick). Cook fish in batches until browning on the bottom and flakes when pressed with a fork.  Season with salt and pepper. Toss salad dressing over salad, then add pumpkin and toss lightly. Pile salad onto plates and place fish on top.

No time for breakfast muffins

If you're one who doesn't like breakfast, or who struggles for time in the morning, these muffins are for you!  Make a batch or two on the weekend and pop them in the freezer so you can just grab one in the morning.  They are high in fibre, low in calories and have fruit and veg packed in too!!

No time for breakfast muffins - Makes 12

Per Serve   Calories:   148 Fat:   2.9 Protein:   4.4 Carbohydrates:   26.3 Fibre:   2.6     Serves :   1 Total Preparation Time :   20 minutes. Gluten Free:   No Vegetarian:   Yes Dairy Free:   No Instructions : Below is ingredients for a full batch of muffins - makes 12 1 punnett blueberries one carrot, peeled and grated 1/2 cup apple juice 1/2 cup wholemeal self-raising flour 1 cup plain self-raising flour 1 tsp baking powder 1 apple, peeled and grated 1 tbsp pepitas 1/2 cup quick oats 1 egg 2 egg whites 1/4 cup skim milk 2 tbsp shredded coconut 1 tbsp brown sugar Preheat oven to 180 degrees. Lightly spray a non-stick muffin tin with canola oil spray. Combine in bowl flours, baking powder, sugar, quick oats, and coconut. Mix together in a separate bowl eggs, milk and juice. Pour wet ingredients into dry ingredients and mix until just combined. Fold in berries, carrot, apple and pepitas. Spoon mixture in the 12 muffin holes. Bake until browning on top and a skewer spiked into the centre of a muffin comes out clean.

Char Grilled Chicken Breast and Vegetable Stack

Ingredients

Olive oil cooking spray

350g butternut pumpkin, peeled and thinly sliced

1 large red capsicum, seeds removed and quartered

200g small mushrooms, sliced

4 chicken breast fillets

2 lemons, halved

200g low-fat ricotta, crumbled

40g baby rocket leaves

Method

Heat a chargrill pan over high heat. Remove pan from heat and spray with olive oil. Return to heat and cook pumpkin in batches for 4 mins on each side or until cooked through. Transfer to a large plate. Add capsicum to pan and cook for a further 5 mins or until skin is charred. Transfer to plate. When cool enough to handle, remove skin from capsicum and thinly slice. Add mushrooms to chagrill and cook for 2 mins each side or until golden brown. Transfer to plate.

Using a sharp knife, slice each chicken breast fillet into 3 thin slices. Season with salt and pepper. Cook chicken pieces, in batches, on chargrill for 2-3 mins on each side or until golden and cooked through. Transfer to plate and cover to keep warm. Chargrill lemon halves.

3. Place a slice of chicken onto each serving plate. Top with a third of the ricotta, mushrooms and some rocket leaves. Layer with a second slice of chicken . Spoon another portion of ricotta onto chicken then slices of pumpkin and rocket. Finish with remaining chicken slices, ricotta, capsicum and rocket. Serve with chargrilled lemon.

I found this recipe on the Woolworths iPhone app.  The app is free and has lots of awesome recipe ideas! Automatically put all ingredients into the shopping list on the app to save your precious time!!!

My adaptation:
To make your chicken breast a little more flavoursome and tender, marinate the chicken for half an hour first in a little extra-virgin olive oil, juice of half a lemon and some lemon zest.  This will enhance the flavour an stop the chicken from drying out whilst you cook it!

Another tip: An easier way to roast capsicum is to put the whole capsicum in the oven at about 180 degrees, straight onto the rack with a tray on the rack below to catch any juices.  Cook until the skin turns black.  Place the whole capsicum in a bowl, cover with cling wrap and place in the fridge until cool.  When cool, the skin will peel off easily.  Discard skin and seeds.

Happy, healthy eating! Enjoy!!

Spinach and Cheese Triangles

Ingredients:

200g. Low-fat greek feta cheese
200g. Extra-light ricotta cheese
1 egg (or two egg whites if trying to keep calorie count down)
160g. Baby Spinach
1 clove. Garlic, crushed
1/2 bunch. Flat-leaf parsley, roughly chopped
1 pack. Mountain bread
Salt and Pepper
Olive oil spray

Method:

Preheat the oven to 180 degrees. Spray two shallow oven pans with olive oil spray.

Crumble feta into a large bowl. Mix in ricotta and egg. Add parsley. Spray a non-stick frying pan with olive oil spray. Sautee garlic for about a minute, or until fragrant. Add the whole bag of baby spinach. Continue cooking until the spinach is wilted. Add to the bowl with the cheeses and mix until combined. Season to taste.

Cut the mountrain bread slices in half lengthways. Place about a dessertspoon of cheese and spinach mixture at the top of one piece of mountain bread, about 3cm from the top. Fold the corner of the mountain bread to make a triangle. Fold again toward the body of the mountain bread. Continue until all of the mountain bread is used up.

Place triangles onto prepared pans, lightly spray with olive oil and bake for about 20 minutes or until starting to turn golden and becoming crunchy.

Serve with salad and a side of tzatziki or light natural greek-style yoghurt.