SPICY FISH CASSEROLE

(serves 4)

Spicy foods can give your skin a healthy glow.

Ingredients:

• 1 tablespoon olive oil
• 1 cup diced onion
• 1/2 cup coarsely chopped red pepper
• 1/2 cup coarsely chopped green pepper
• 3/4 cup sliced mushrooms
• 2 cloves garlic, finely minced
• 1 cup low sodium chicken stock
• 2 14 1/2-ounce cans diced tomatoes
• 1/2 teaspoon ground cumin
• 1/2 teaspoon cayenne pepper
• 1 bay leaf
• 250g fresh or frozen cooked prawns, peeled and deveined
• 150g fresh or frozen scallops
• 1 tablespoon chopped parsley
• Salt and Pepper to taste

Directions:

In a large soup pot, heat olive oil over medium heat. Add onion, peppers, mushrooms and garlic, and stir and cook for 8-10 minutes, stirring frequently. Add chicken stock, tomatoes, cumin, cayenne, salt, pepper, and bay leaf. Simmer, uncovered, for 30 minutes, stirring occasionally. Add the prawns and scallops to the sauce, cover the pot and simmer another 10-15 minutes, depending upon the size of the scallops, until the scallops are cooked and the dish is heated through. Finally, adjust seasonings, remove bay leaf, and stir in parsley before serving.

Nutritional Analysis Per Serving:

Calories 215

Protein 23g

Fat 5g

Carbohydrate 21g

Chicken and Brown Rice Bowl

Serves 4

Try this lighter version of popular rice bowls - provides fibre from the brown rice and vegetables.

Ingredients:

• 2 cups freshly cooked brown rice
• 4 chicken breast halves, boneless and skinless
• 2 cups broccoli florets, in bite sized pieces
• 1 teaspoon olive oil
• 2 cups sliced bok choy
• 2 carrots, sliced into matchsticks
• 1/2 onion, sliced
• 2 cloves garlic, minced
• 1 sprig of spring onion, chopped
• 2 teaspoon minced fresh ginger root
• Bottled teriyaki sauce

Directions:

Season chicken breasts on both sides with salt and pepper. Spray a large skillet for which you have a cover with some cooking spray. Place pan over medium high heat and heat for one minute. Place chicken breasts in pan and cook for 5-7 minutes, or until meat begins to brown. Turn chicken breasts over, cover the skillet, and turn the heat down to medium low. Allow the chicken to cook in its own juices for another 12-15 minutes or until cooked through. Turn off the heat; remove chicken breasts from the pan, slice, and place back in the pan and cover to keep warm.

While the chicken is cooking, bring 4 cups of water to a boil in a medium covered saucepan. When the water boils, drop in the broccoli florets and let cook for 1 minute just long enough to turn bright green and become slightly tender. Drain broccoli but do not rinse.

Heat a large skillet over high heat, and add the olive oil. Add broccoli, cabbage, carrots, onion, garlic and spring onion and ginger, and stir fry for 3-4 minutes until vegetables are crisp-tender. Season with salt and pepper to taste.

Divide the cooked brown rice into four bowls. Top rice with vegetables and sliced chicken breast, and then with teriyaki sauce to taste.

Nutritional Analysis Per Serving:

Calories 320

Protein 34g

Fat 5g

Carbohydrate 12g

Seven Colour Chicken Salad

Serves 2

Full of antioxidants to help keep skin glowing.

Salad:

• 2 chicken breast halves, marinated in teriyaki sauce, grilled, refrigerated
• 1 pear, peeled and cubed
• 10 red grapes
• 1 small can mandarin oranges, drained
• 1 yellow pepper, sliced julienne
• 1 carrot, julienne sliced
• 1/4 avocado, cubed
• 2 red onions, chopped
• 10 cherry tomatoes
• 1 cup broccoli florets
• 1 pack mixed lettuce or raw spinach

Dressing:

• 1 tablespoon rice vinegar
• 2 teaspoons soy sauce
• 1/2 teaspoon sugar
• 1/8 teaspoon powdered ginger
• 1/4 teaspoon sesame oil
• Pinch white pepper

Directions:

Slice grilled chicken breasts into strips and place in large salad bowl with other salad ingredients. In a small bowl, whisk together dressing ingredients. Pour dressing over salad and toss together.

Nutritional Analysis Per Serving:

Calories 328

Protein 32g

Fat 5g

Carbohydrate 42g