Salmon and Spinach Lite Meal
2017-03-23 16:11:16
Serves 1
A delicious lite meal packed with essential fatty acids
Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Nutrition Facts
Serving Size
629g
Servings
1
Amount Per Serving
Calories 480
Calories from Fat 224
% Daily Value *
Total Fat 25g
39%
Saturated Fat 4g
18%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 12g
Cholesterol 95mg
32%
Sodium 478mg
20%
Total Carbohydrates 18g
6%
Dietary Fiber 10g
40%
Sugars 5g
Protein 50g
Vitamin A
665%
Vitamin C
187%
Calcium
43%
Iron
72%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- 1 tbsp olive oil, plus extra to serve
- 150 g salmon fillet, trimmed and boned
- 1 beef tomato, sliced
- 2 tsps finely chopped basil leaves
- Handful of spinach leaves
Instructions
- 1.Lightly brush a grill pan with olive oil, heat until sizzling hot.
- 2.Add salmon to pan, skin side down.
- 3.Add tomato and half the basil leaves.
- Cook for 3-4 minutes, turn over and cook the other side, until salmon is cooked through but tender. Then remove pan from heat.
- 4.Arrange spinach leaves on plate, top with tomato and salmon. Drizzle with a little olive oil and some balsamic vinegar, then sprinkle on the remaining basil leaves.
- Serve with a wedge of fresh lemon.
Notes
- For an evening meal try serving this with a portion of basmati rice
Nutrilife UK http://www.nutrilife.uk.com/
Chicken and Pearl Barley Broth
2017-03-23 17:43:57
Serves 4
Prep Time
15 min
Cook Time
1 hr 30 min
Total Time
1 hr 45 min
Nutrition Facts
Serving Size
466g
Servings
4
Amount Per Serving
Calories 510
Calories from Fat 87
% Daily Value *
Total Fat 10g
15%
Saturated Fat 3g
13%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 111mg
37%
Sodium 160mg
7%
Total Carbohydrates 26g
9%
Dietary Fiber 4g
16%
Sugars 6g
Protein 39g
Vitamin A
125%
Vitamin C
15%
Calcium
8%
Iron
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- 2 tbsp wholemeal flour
- 2 onions, sliced
- 2 large carrots, chopped
- 1 celery sticks, chopped
- 900 ml white wine or chicken stock
- 500 g chicken, cut into chunks
- 3 tbsp pearl barley, rinsed
- 1 tbsp fresh thyme
- 1 tbsp fresh parsley, chopped
- freshly ground black pepper
- 1 tsp olive oli
Instructions
- 1.Season the flour, and toss the chicken into the flour until covered all sides.Place 1 tsp of olive oil into in a large, heavy-based pan and heat. Add chicken chunks into the pan, cook until all sides are sealed, about 10 mins. Remove from pan and set aside.
- 2. Add the onions, carrots and celery into the pan and gently cook for 5 minutes, stirring occasionally, until the vegetables are soft and the onions are translucent.
- 3.Pour in the wine or stock gradually, then heat to a gentle simmer. Add the pearl barley and thyme. Cover and cook for 1 hour.
- 4.Return the chicken to the pan, and cook for a further 20-25 minutes.
- 5.Test the pearl barley is cooked but still has some bite to it.
- 6.Serve with fresh spring greens.
Nutrilife UK http://www.nutrilife.uk.com/