Wednesday, 15 May 2013

Who says salads are boring? Try these recipes from the British Leafy Salads Association !

If you think salad means a few wilted lettuce leaves, some slices of cucumber and a couple of cherry tomatoes, think again ! I can't wait to try some of these recipes out. They sound delicious and low in fat and calories too so it's a win-win situation.

*************************************************



Celebrate Salads : New leafy salad recipes from the British Leafy Salads Association

Gone are the days when salad was just a garnish on the plate. With more than 60 varieties of lettuce and salad leaves available to enjoy, it’s time to celebrate your salad. Make this versatile and healthy ingredient the star of your meal with these new recipes. See www.makemoreofsalad for more recipes and information.

Moroccan Sweet Potato & Prawn Salad



Quick and easy to make and full of flavour. This dish will be sure to impress. Baby leaves such as spinach, red chard and little gem are sweet and tender, making them a great background to the smokiness of the harissa.

Prep time: 15 minutes
Cook time: 15-20 minutes
Serves 4

750g sweet potatoes, diced
3 tbsp extra virgin olive oil
3 tsp rose harissa paste (20g)
Zest and juice of 1 lemon
75g pine nuts, toasted
260g pack cooked, peeled tiger prawns
1 bag Baby Leaf salad, approx. 100g

Preheat the oven to 200oC, gas mark 6.

Place the sweet potato on a baking tray and toss in 1 tbsp oil and 2 tsp harissa, roast for 15-20 minutes until golden and tender.

Whisk the remaining oil with the lemon zest and juice and remaining 1 tsp harissa.

Toss together the sweet potato, pine nuts, prawns, dressing and baby leaf salad.

Cooks tip
Try adding some pitted green olives.

Nutritional Analysis
Low in saturated fat and one portion provides one of your recommended 5-a-day of fruit and vegetables


Per portion (4 per recipe)


Energy (kcal) 399
Energy (kJ) 1677
Protein (g) 13.7
Carbohydrate (g) 42.5
Sugar (g) 12.0
Fat (g) 20.7
Saturated fat (g) 2.7
Fibre (g) 7.1
Salt (g) 1.2


*********************************************

Poached Salmon with Quick Caesar Salad




Romaine is the leaf for the Caesar salad. Its refreshing crunchy leaves add great texture and the surface of the leaves are perfect for holding the dressing.

Prep time: 10 minutes
Cook time: 15 minutes
Serves 2

2 salmon fillets (300g)
5 anchovy fillets in olive oil, drained and finely chopped (20g)
1 clove garlic, crushed
2 tbsp low fat mayonnaise (50g)
3 tbsp semi skimmed milk
25g Parmesan cheese
1 whole Romaine heart, leaves separated and roughly torn (200g)

Poach the salmon in boiling water for 10-12 minutes, remove and cool slightly before breaking into large flakes.

Mix together the anchovies, garlic, mayonnaise, milk and half the Parmesan, finely grated.

Toss the Romaine leaves in the Caesar dressing, top with the salmon flakes. Shave the remaining Parmesan and scatter over the salmon and serve.

Cooks tip
Try using cos or little gem lettuce instead of Romaine.

Nutritional Analysis
High in protein


Per portion (2 per recipe)


Energy (kcal) 363
Energy (kJ) 1513
Protein (g) 36.9
Carbohydrate (g) 5.1
Sugar (g) 3.9
Fat (g) 21.8
Saturated fat (g) 6.0
Fibre (g) 2.2
Salt (g) 2.9

*******************************************************

Roast Beetroot, Walnut & Grapefruit Salad with Goat’s Cheese (vegetarian)




Sweet, earthy beetroot and tangy goats’ cheese are a classic combination. Buttery baby leaf spinach, fiery rocket and spicy watercress help cut through the goat’s cheese and highlight the sweetness of the beetroot.

Prep time: 10 minutes
Cook time: 20-25 minutes
Serves 4

1 bunch beetroot, trimmed and cut into wedges (450g)
3 tbsp olive oil
2 tbsp balsamic vinegar
1 pink grapefruit
1 bag Watercress, Rocket & Spinach salad, approx. 100g (140g)
50g walnut pieces, toasted
2 x 100g packs Capricorn Goat’s cheese, halved

Preheat the oven to 200oC, gas mark 6.

Place the beetroot on a baking tray and toss in 1 tbsp each oil and vinegar, season and roast for 20-25 minutes until tender.

Meanwhile, segment the grapefruit by removing all the pith, saving any juice. Whisk the juice with the remaining oil and vinegar, season.

Toss the Watercress, Rocket and Spinach salad with the beetroot, grapefruit segments and walnuts. Toss in the dressing.

Place the cheese, cut side up under a preheated grill for 3-4 minutes until golden and place on top of the salad to serve.

Cooks tip
Try grilling Halloumi cheese instead of goat’s cheese for variation.

Nutritional Analysis
One portion provides two of your recommended 5-a-day of fruit and vegetables


Per portion (4 per recipe)


Energy (kcal) 408
Energy (kJ) 1696
Protein (g) 13.9
Carbohydrate (g) 15.7
Sugar (g) 14.0
Fat (g) 32.9
Saturated fat (g) 10.9
Fibre (g) 5.7
Salt (g) 2.0

****************************************************

Greek Feta & Griddled Pitta Salad (vegetarian)




This is summer in a dish and is ideal for a picnic. Little gem leaves are perfectly formed for scooping so you can use your fingers for this one! The salty olives and feta cheese are the perfect balance for sweet, grassy little gem.

Prep time: 10 minutes
Cook time: 3-4 minutes
Serves 4

3 pitta bread (200g)
2 tbsp extra virgin olive oil
3 plum tomatoes, cut into wedges (260g)
½ cucumber, diced (200g)
50g pitted black olives, halved
½ x 25g pack mint
200g pack feta, broken into chunks
Juice of ½ lemon
4 whole little gem lettuces, leaves separated (250g)

Brush the pittas with a little oil and griddle for 4-5 minutes until golden, turning half way through, tear into pieces.

Mix the tomatoes, cucumber, olives, half the mint leaves and the feta in a large serving bowl.

Whisk the remaining oil with the lemon juice, finely chop the remaining mint leaves and add to the dressing, season. Toss into the tomatoes with the pitta pieces and Little Gem leaves.

Cooks tip
For extra convenience, try using tubs of cubed feta marinated in oil with olives.

Nutritional Analysis
One portion provides two of your recommended 5-a-day of fruit and vegetables

Per portion (4 per recipe)

Energy (kcal) 348
Energy (kJ) 1456
Protein (g) 13.3
Carbohydrate (g) 32.9
Sugar (g) 6.1
Fat (g) 19.0
Saturated fat (g) 7.6
Fibre (g) 4.0
Salt (g) 2.4

Other blogposts you may be interested in :


I'm baking brave at level 83 for World Baking Day !

1 comment:

  1. Other half who is the cook, has noted down the Poached Salmon with Quick Caesar Salad recipe, but we both not a fan of salmon, but as local mackerel is cheap her, he going to try that instead.

    ReplyDelete

Related Posts Plugin for WordPress, Blogger...