Salmon and Spinach Lite Meal
Serves 1
A delicious lite meal packed with essential fatty acids
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Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Prep Time
5 min
Cook Time
10 min
Total Time
15 min
480 calories
18 g
95 g
25 g
50 g
4 g
629 g
478 g
5 g
0 g
16 g
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. 1 tbsp olive oil, plus extra to serve
  2. 150 g salmon fillet, trimmed and boned
  3. 1 beef tomato, sliced
  4. 2 tsps finely chopped basil leaves
  5. Handful of spinach leaves
Instructions
  1. 1.Lightly brush a grill pan with olive oil, heat until sizzling hot.
  2. 2.Add salmon to pan, skin side down.
  3. 3.Add tomato and half the basil leaves.
  4. Cook for 3-4 minutes, turn over and cook the other side, until salmon is cooked through but tender. Then remove pan from heat.
  5. 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.
  6. Serve with a wedge of fresh lemon.
Notes
  1. For an evening meal try serving this with a portion of basmati rice
beta
calories
480
fat
25g
protein
50g
carbs
18g
more
Nutrilife UK http://www.nutrilife.uk.com/

Chicken and Pearl Barley Broth
Serves 4
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Prep Time
15 min
Cook Time
1 hr 30 min
Total Time
1 hr 45 min
Prep Time
15 min
Cook Time
1 hr 30 min
Total Time
1 hr 45 min
510 calories
26 g
111 g
10 g
39 g
3 g
466 g
160 g
6 g
0 g
5 g
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
  1. 2 tbsp wholemeal flour
  2. 2 onions, sliced
  3. 2 large carrots, chopped
  4. 1 celery sticks, chopped
  5. 900 ml white wine or chicken stock
  6. 500 g chicken, cut into chunks
  7. 3 tbsp pearl barley, rinsed
  8. 1 tbsp fresh thyme
  9. 1 tbsp fresh parsley, chopped
  10. freshly ground black pepper
  11. 1 tsp olive oli
Instructions
  1. 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. 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. 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. 4.Return the chicken to the pan, and cook for a further 20-25 minutes.
  5. 5.Test the pearl barley is cooked but still has some bite to it.
  6. 6.Serve with fresh spring greens.
beta
calories
510
fat
10g
protein
39g
carbs
26g
more
Nutrilife UK http://www.nutrilife.uk.com/
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