Tuesday, August 18, 2015

Grated Carrot Salad

Grated Carrot Salad



2 servings

Preparation 5 min
100 calories per serving

2 carrots 200 g
** 4 tsp Classic Vinaigrette (Recipe)  20 mL
2 tsp lemon juice, freshly squeezed 1/4 lemon
1 pinch salt [optional] 0.1 g
ground pepper to taste

Method

Peel the carrots, then shred them using a large-holed grater. Put them in a third bowl. Pour the Classic Vinaigrette over the carrots, add the lemon juice, then season with salt and pepper. Toss to combine.
Serve.

** I substituted a low-calorie balsamic dressing.

Warm Quinoa and Arugula Salad

Warm Quinoa and Arugula Salad



2 servings

Preparation 10 min
Cooking 15 min
420 calories per serving

3/4 cup quinoa 140 g
1 1/2 cup water 375 mL
1 1/2 tbsp extra virgin olive oil 23 mL
2 tsp lemon 1/4 lemon
2/3 bunch arugula 100 g
3 tbsp fresh mint, chopped 9 g
1 pinch salt [optional] 0.1 g
ground pepper to taste
60 g feta cheese, light, cut into small cubes

You may serve this salad warm or at room temperature.

Method

Cook the quinoa in the water.
Meanwhile, clean the arugula, chop the mint, then put them in a salad bowl. Pour the oil and lemon juice in a small bowl, add salt and pepper, then beat using a fork until the mixture is well emulsified.
Add the quinoa to the salad bowl. Pour the vinaigrette over the salad then toss well. Add the Feta cheese,adjust the seasoning, then serve.

Japanese-Style Chicken Skewers

Japanese-Style Chicken Skewers



2 servings

Marinade 1 h 
Preparation 15 min 
Cooking 10 min
190 calories per serving 

1 clove garlic, minced 
1/2 dried chili peppers, minced 0.4 g 
1/2 tsp coriander seeds, coarsely ground 1 g 
1/2 tsp ground cumin 2 g 
ground pepper to taste 
1 1/2 tbsp soy sauce, low-sodium 23 mL 
2 tbsp white wine 30 mL 
1/2 tsp sesame seed oil 2.5 mL 
2 tsp honey 14 g 
1 1/2 tbsp lemon juice, freshly squeezed 1/2 lemon 
4 chicken thighs, boneless, skinless, cut into 2-2,5 cm pieces 260 g 
1 3/4 tsp sesame seeds 5 g 

Metal skewers are needed for cooking.

Marinate
Mince the garlic and chili pepper, then put them in a bowl. Coarsely grind the coriander seeds and add them to the bowl. Add the cumin, ground pepper, soy sauce, white wine, sesame oil, honey, and lemon juice. Cut the chicken into 2 to 2,5 cm pieces and put them in the marinade, mix well, cover, and let stand in the refrigerator at least 1 h.

Grill outdoor or in the oven
When ready to cook, place the chicken pieces on to metal skewers. Cook on a medium grill for about 6-8 min until the pieces are nicely coloured, turning the skewers a couple of times. Alternatively, put the skewers on a baking sheet under a preheated broiler 7-10 cm from the heat for about 6-8 min, turning the skewers a few times.
Meanwhile, put the sesame seeds in a small pan and heat over medium heat a few minutes, with some stirring, until lightly coloured.
When the chicken is ready, sprinkle with the grilled sesame seeds, then serve.

Monday, August 17, 2015

Red Pepper Ratatouille

Red Pepper Ratatouille



2 servings

Preparation 10 min
Cooking 20 min
120 calories per serving

1 yellow or red sweet peppers, cut into 2 cm-wide strips
1 clove garlic, minced
1/2 onions, finely chopped
3/4 cup canned tomatoes (diced)
1 1/2 tbsp olive oil
1 pinch salt [optional]
ground pepper to taste

Heat the oil in a saucepan over medium heat. Cook the garlic and onion 4-5 min until lightly coloured and soft, paying attention not to let them burn.
Prepare the peppers: Cut them lengthwise into 2 cm strips. Sauté 4-5 min, then add the tomatoes.
Cook over low heat, covered, 15-20 min until the peppers are soft. Add salt and pepper to taste. Serve.