Tomatoes, peeled, seeded and chopped 500 gr
Onions, peeled and minced 100 gr
Scallions, slice thinly 3 each
Fresh mint, washed and chopped 30 gr
Fresh parsley, washed and chopped 30 gr
Olive oil 120 ml
Lemon juice 120 ml
Black olives, sliced thin 85 gr
METHOD OF PREPARATION
1. Mise en place
2. Drain wheat and drain in bowl.
3. Combine all ingredients and allow marinating.
4. Portion and serve.
GREEN PEPPER CHICKEN & GRAPEFRUIT SALADGive your weeknight meals a gourmet touch by bringing new flavour pairings into play. The delicious summer recipes in our January 2013 issue highlight five winning doubles that are taking off this year.
green pepper chicken & grapefruit salad
Tart and juicy grapefruit refreshes the palate after the heat of green pepper.
4 (about 880g) chicken breast fillets
55g can green peppercorns, drained, coarsely chopped
80ml (1/3 cup) olive oil
1 bunch asparagus, trimmed
2 grapefruit, peeled, thickly sliced crossways
2 witlof, leaves separated
1 Cut each chicken breast horizontally into 3 slices. Season with salt. Divide the green peppercorn among the slices and press to coat. Heat 1 tbs oil in a large, heavy-based frying pan over medium-high heat. Cook the chicken, in 4 batches, for 1 minute each side or until golden and cooked through.
2 Meanwhile, use a vegetable peeler to peel 2 asparagus spears into ribbons. Halve the remaining asparagus spears lengthways, then halve crossways. Cook the asparagus ribbons in a large saucepan of boiling water for 10 seconds or until tender crisp. Use a slotted spoon to transfer to a bowl of iced water to refresh. Drain. Transfer to a bowl. Cook the remaining asparagus for 1 minute or until tender crisp. Transfer to a bowl of iced water to refresh. Drain.
3 Divide the grapefruit and witlof among plates. Top with the chicken and asparagus pieces. Top with the asparagus ribbons and drizzle over the remaining oil.
Per serve 52g protein • 24g fat (4g saturated fat) • 7.5g carb • 2.5g dietary fibre • 1920kJ (460 Cals)
This traditional Italian summer salad originates from the Isle of Capri in the Gulf of Naples, Italy. Caprese literally means from Capri.
4 vine ripened tomatoes
4 bocconcini, sliced
1/4 cup torn basil leaves
salt and cracked black pepper
extra virgin olive oil, to serve
balsamic vinegar, to serve
Slice each tomato from top to bottom into 1cm thick slices. Place on a serving plate and top with the bocconcini and basil leaves. Sprinkle with salt and pepper.
Just before serving, drizzle the salad with oil and vinegar.
Carrots with Mint and Couscous
3 garlic cloves, thinly sliced
1/3 cup extra virgin olive oil
1/2 tsp dried chilli flakes
3/4 cup couscous
1 lemon, juiced
1 bunch mint, roughly chopped, plus a few leaves reserved to garnish
200g Greek feta, crumbled
Pomegranate molasses, to drizzle
Preheat oven to 180C.
Toss the carrots in a bowl with the garlic, half the oil and the chilli flakes and season. Place in a lined roasting tin and bake for 25 minutes or until just tender. Remove and leave to cool slightly.
Meanwhile, place the couscous in a bowl. Cover with 2/3 cup boiling water and 1/2 teaspoon salt and cover with plastic wrap. Set aside for about 10 minutes, then season and fluff with a fork.
In a small bowl, whisk the lemon juice and remaining 2 tablespoons oil until combined. Add the chopped mint to the couscous with the lemon dressing and carrots, and gently toss. Transfer to a platter. Scatter with feta and drizzle with pomegranate molasses.
4 light flour tortillasOlive oil cooking spray
1 corn cob, husk and silk removed
420g can red kidney beans, drained, rinsed
1 medium avocado, roughly chopped
1 tablespoon sweet chilli sauce
2 tablespoons lemon juice
2 teaspoons olive oil
1 medium tomato, chopped
1/2 small white onion, finely chopped
1 tablespoon chopped fresh coriander leaves
Preheat oven to 180°C/160°C fan-forced. Lightly spray 4 holes of a 3/4 cup-capacity texas muffin pan. Gently push 1 tortilla into each prepared muffin hole. Lightly spray with oil. Bake for 8 minutes or until golden. Remove from oven. Cool in pan.
Heat a chargrill pan over high heat. Cook corn, turning, for 10 minutes or until cooked through. Cut kernels from cob.
Place corn kernels, beans and avocado in a bowl. Combine sweet chilli sauce, lemon juice and oil in a jug. Add to corn mixture. Toss to combine.
Combine tomato, onion and coriander in a bowl. Transfer tortilla cups to plates. Divide corn mixture between cups. Serve with tomato mixture.