Dietitian's Choice Recipes | Marie's Choice

2019-07-22 11:03:58

So often we are asked for recipe ideas. Here’s a mixed bag of some of Marie's favourites.

Mince Stir-fry

Serves 4

This is an exciting way to use mince that incorporates delicious Thai flavours and freshness rather than the traditional tomato-based sauce we usually associate with mince. 

Ingredients

2 x 1 tsp (5ml) sesame oil

500g extra lean beef mince

2-3 garlic cloves, chopped

1 tbsp (15ml) chopped ginger

Salt and milled pepper

1 packet (300g) sugar snap peas, halved

½ packet (150g) fine green beans, halved and blanched

1 packet (150g) beans sprouts

1/3 cup (80ml) oyster sauce

1.5 tbsp date syrup

300g rice noodles, soaked in hot water

½ packet (8g) coriander, leaves only

¼ packet (4g) mint, leaves only

Method

  • Heat the oil in a pan and fry the mince until well browned. Add the garlic and ginger and fry for another minute. Remove from pan and set aside.
  • Heat another teaspoon of oil in the pan and stir-fry sugar snaps and beans until tender. Add the bean sprouts and fry for another minute.
  • Return the meat to the pan, add the oyster sauce, date syrup and noodles and stir-fry to re-heat.
  • Toss through herbs and serve immediately.

Variations

  • Swap the mince out for another choice of meat e.g. chicken mince or chicken strips or you can choose a vegetarian protein such as lentils, beans or tofu.
  • Use whatever veggies you have in your fridge- julienne them so that they cook quickly e.g. carrots, baby marrows, mushrooms etc.
  • If you’re going for a lower carbohydrate option, you can leave out the noodles and serve the stir fry on a bed of courgette noodles or cauli rice

Note: Date syrup (or Silan) is a lovely substitute to use in place of honey or sugar in cooking and baking as it provides sweetness with fewer calories. It is made from dates so is completely plant-based and minimally processed. If you haven’t got any date syrup feel free to use honey in this recipe instead.

Grilled Chicken with Coriander and Avocado Salsa

Serves 4

The avocado salsa is what makes this dish stand out. A great way to boost your monounsaturated fat intake. 

Ingredients

4 medium skinless chicken breasts

1 cup (250 ml) fresh coriander leaves, chopped

2 tsp (10 ml) olive oil

Avocado salsa

½ small red onion

1 clove garlic, crushed

1 chilli, seeded, finely chopped (optional)

2 medium tomatoes, chopped

2 tbsp (30ml) chopped fresh coriander leaves

1 medium ripe avocado, chopped

1 tbsp (15ml) fresh lemon juice

Method

  • Rub chicken breasts with olive oil, season with a little sea salt and freshly ground black pepper, and grill until lightly browned all over. 
  • Top each chicken breast with coriander and continue to grill until just cooked through.
  • Combine all avocado salsa ingredients in a bowl and stir until just combined.
  • Serve chicken with avocado salsa. 

Tuna and chickpea salad

Serves 2

This is a quick, easy salad to throw together for a mid-week lunch and is made using ingredients which should be grocery cupboard staples.

Ingredients

80ml (1/3 cup) low fat plain yoghurt

1 tbsp (15 ml) extra-virgin olive oil or tahini 

1 tsp (5 ml) lemon juice

1 clove garlic, very finely chopped

1 tsp (5 ml) ground cumin

1 can tuna in water, drained and flaked

1 can chickpeas, (3/4 cup), drained and rinsed

¼ cup (60 ml) flat-leaf parsley, chopped

Salt & freshly ground pepper, to taste

Method

  • Whisk together yogurt, tahini or olive oil, lemon juice, garlic and cumin in a bowl. Stir in tuna, chickpeas and parsley and season with salt and pepper.

Note: If you have extra time Tahini can be blended with lemon juice, water and garlic to make a tahini sauce. This will extend the volume that you are using therefore creating a saucier dish without adding extra calories.

Middle Eastern Couscous

A delicious vegetarian dish which can be used as a light lunch or as a main meal. 

Ingredients

100g pearl barley or couscous

1 medium red onion, finely chopped

6 cocktail tomatoes, halved

30g fresh coriander, chopped

1.5 rounds feta

1.5 tbsp date syrup (see note on date syrup above)

½ tsp each ground cumin, coriander and paprika

Dried chilli flakes to taste

Juice of 1 lemon

Method

  • Cook the pearl barley or couscous according to packet instructions, drain and put in a bowl. Add onion, radishes, fresh cucumber and mint. Stir together gently.
  • To make the dressing; stir together honey, lemon juice, chilli and spices and pour over salad.
  • Leave to stand for around 4 hours before serving to allow flavours to develop.
  • Add feta before serving. 

Coleslaw with olive oil dressing

Serves 8 as a side or 4 as a light meal

Try a healthier take on the traditional creamy coleslaw. It can be used as a side dish for a main meal or mix with your protein of choice for lunch e.g. sliced chicken, cubes of feta or chickpeas.

Ingredients

2 baby cabbages, finely shredded (use red cabbage for colour)

2 carrots, peeled and diced

4-6 spring onions, finely chopped

1/3 cup (80 ml) olive oil

2 tbsp (30 ml)  lemon juice

Salt and black pepper, to taste

Method

  • Mix all ingredients together and serve.

Ring the changes: Consider adding finely chopped celery, red or yellow peppers or radishes to add more colour and flavour.