04 February 2012
Slim Plan - Manawatu Standard Saturday 4th February 2012.
My sister-in law has thought it would be a good idea, as we are both becoming more mature, that we improve our eating habits with the intention we achieve long term gentle weight loss!
I have been sent a very instructive book which details how this is to be achieved without really going on a diet as such. The first person to lose 4 kilos takes the other one, and yes you have guessed it….out to dinner!
Unfortunately one of my most delicious snacks currently is to place a well-buttered slice of bread (both sides) in a sandwich press and cook it until flat and crispy. This makes a delicious base for garden ripened sliced tomato, well-seasoned with New Zealand sea salt, freshly ground black pepper and heavily drizzled with olive oil. (I don’t see a recipe for this in the book!)
However the recipes that follow do meet the criteria and perhaps if I continue to slowly change my eating habits the day may come when I look at my reflection in the shop window as I walk down the street and think to myself “my word doesn’t that person look slim and elegant”.
Lamb Salad with Caramelised Plums
Ingredients
4 lamb rumps, well-trimmed
1 red onion, peeled & cut in wedges
2 medium beetroot, peeled & cut in wedges
4 plums, cut in wedges
2 spring onions - optional, finely sliced on a diagonal
Handful or 2 of blanched green beans
Herbs to garnish e.g. basil, coriander, chives & mint
Dressing
3 tbsp olive oil
½ red chilli, finely chopped
1 tsp brown sugar
Juice 1 lemon or orange
Method
Pre-heat heavy fry pan, add dash of oil, and sear off lamb rumps on both sides. Place in pre-heated oven 200°C, cook approximately 8-10mins until medium rare. Let rest. Meanwhile oven roast onion and beetroot in a little olive oil and seasoning until tender. Combine with beans. Take a small fry pan, add a dash of oil, gently cook off plums until roasted at the edges. Remove plums and add to vegetable salad. Slice lamb thinly and arrange on platter with salad ingredients.
Add brown sugar and chopped chilli to pan residue, toss over a gentle heat until brown sugar starts to caramelise. Deglaze pan with lemon juice, spoon this sauce/dressing over lamb salad and serve immediately garnished with fresh herbs. .
This is a substantial salad from Ripe Recipes, by Angela Redfern and published by published Beatnik Publishing to which you can add cooked tuna, chicken or lamb if you wish.
Crunchy Quinoa & Kidney Bean Salad
2/3 cup quinoa
½ cup kidney beans, soaked overnight
2 carrots, peeled & diced finely
3 courgettes, diced finely
1 red capsicum, de-seeded & diced finely
1 yellow capsicum, de-seeded & diced finely
1 handful of cherry tomatoes, halved
Juice & zest of 1 lemon
1 cup fresh Italian parsley, finely chopped
½ cup fresh dill, finely chopped
¼ cup fresh mint leaves, finely chopped
1 cup dill or mint dressing
Salt & freshly ground black pepper
Method
Firstly cook the quinoa and the red kidney beans. In my experience 1 cup of dried quinoa usually gives me about 3 cups of cooked quinoa. I always wash the grains until the water runs clear. Simmer one cup of quinoa in 4 cups of water for approximately 10 mins or until the grains look translucent. Drain using a fine sieve and refresh under cold water. Leave to drain to remove all water.
With regard to kidney beans I frequently use tinned beans when I am in a hurry. If however, I am sufficiently well organised soak red kidney beans overnight in cold water. Drain well and check to make sure there are no small stones. Bring to the boil in fresh unsalted water and make sure the beans boil hard for 10 minutes before reducing to a slow simmer. Add the salt 10 mins before the end of the cooking time otherwise you may find the beans are tough. Usually I find the beans take anything from 60-90 minutes to cook.
Place all the ingredients in a large serving bowl and stir to combine. Season with salt and pepper and serve.
Dill Dressing
Juice of 1 lemon
½ cup (125ml) white wine vinegar
1 ½ tbsp soft brown sugar
½ cup fresh dill or chervil, roughly chopped
1 clove garlic, crushed
2 tbsp capers
2 tbsp wholegrain mustard
2 cups (500ml) vegetable oil
In a small bowl combine the lemon juice, vinegar, sugar, dill, garlic, capers, parsley and mustard. Use a stick blender to blend, adding the oil last to emulsify.
I have bought Edamame beans frozen from Oriental food markets in Palmerston North. Broad beans which are popped from their tough grey skins are a possible substitute for Edamame beans.
Quinoa, Radish & Edamame Bean Salad with Lime Marinated Chicken, Basil and Mustard Dressing
Ingredients
1 cup quinoa, rinsed and drained
3 – 4 cups cold water, seasoned with salt
2 Tbsp olive oil
1 clove garlic, crushed
1 x 400g bag frozen edamame beans (available frozen from some Asian food stores)
3 spring onions, thinly sliced
4 radishes, thinly sliced
Juice and rind of 1 lemon
Method
Put the quinoa and water in a medium saucepan, bring to boil and simmer for 15 – 20 minutes until the quinoa is tender. Stir frequently to prevent the quinoa catching. When soft, drain quinoa through a sieve, spread out on a tea-towel lined low sided tray and leave to cool (quinoa can also be cooked in stock by the absorption method). Meanwhile, heat oil in a small pan, add garlic and cook gently. Tip drained quinoa into a bowl, add garlic and oil, season with New Zealand sea salt and freshly ground black pepper. Add grated rind and juice of lemon, spring onions, radishes and lightly blanched edamame beans. Toss lightly together with a fork and taste for seasoning.
Present salad on a large flat serving platter, lay sliced chicken across the top, spoon over dressing and garnish with sliced or torn basil.
Lime Marinated Chicken
Ingredients
6 medium sized chicken breasts, tenderloin removed
Marinade
2 Tbsp olive oil
Rind and juice of 1 lime
1 – 2 tsp honey
New Zealand sea salt
Freshly ground black pepper
Method
Combine marinade ingredients and marinate chicken for 3 – 4 hours. Preheat a heavy fry pan, add a dash of oil and ‘seize’ chicken on both sides to firm flesh (it is not necessary to colour the chicken). Place chicken in a low-sided baking dish (not touching!) and cook chicken in a pre-heated oven 200°C for approx. 9 – 12 minutes depending on the size of the chicken breast. Test chicken to see if it is cooked and when juice is just clear, remove and leave to rest for approx. 30 minutes before cutting in diagonal slices across the grain. Place chicken on top of salad and add reserved chicken juices to dressing.
Dressing
Ingredients
½ cup olive oil
Finely grated zest and juice of 2 limes
1 clove garlic, crushed
2 tsp honey
1 tsp Dijon mustard
½ tsp ground cumin
Handful torn basil
Handful roughly chopped mint
New Zealand sea salt
Freshly ground black pepper
Additional basil for garnish
Method
Combine all ingredients, add juices from cooked chicken and mix well. Spoon over sliced chicken. Garnish with torn basil.
