Chicken satay salad

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Ingredients

  • 1 tbsp tamari (Japanese Soy Sauce)
  • 1 tsp medium curry powder
  • ¼ tsp ground cumin
  • 1 garlic clove, finely grated
  • 1 tsp clear honey
  • 2 skinless chicken breast fillets (or use turkey breast)
  • 1 tbsp crunchy peanut butter (choose a sugar-free version with no palm oil, if possible)
  • 1 tbsp sweet chilli sauce
  • 1 tbsp lime juice
  • a little sunflower oil
  • 2 Little Gem lettuces hearts, cut into wedges
  • ¼ cucumber, halved and sliced
  • 1 banana shallot, halved and thinly sliced
  • generous handful coriander, chopped
  • seeds from ½ pomegranate

Method

  1. Pour the tamari into a large dish and stir in the curry powder, cumin, garlic and honey. Mix well. Slice the chicken breasts in half horizontally to make 4 fillets in total, then add to the marinade and mix well to coat. Set aside in the fridge for at least 1 hr, or overnight, to allow the flavours to penetrate the chicken.
  2. Meanwhile, mix the peanut butter with the chilli sauce, lime juice, and 1 tbsp water to make a spoon-able sauce. When ready to cook the chicken, wipe a large non-stick frying pan with a little oil. Add the chicken and cook, covered with a lid, for 5-6 mins on a medium heat, turning the fillets over for the last min, until cooked but still moist. Set aside, covered, to rest for a few mins.
  3. While the chicken rests, toss the lettuce wedges with the cucumber, shallot, coriander and pomegranate, and pile onto plates. Spoon over a little sauce. Slice the chicken, pile on top of the salad and spoon over the remaining sauce. Eat while the chicken is still warm.
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TBLT (Turkey-Bacon, Lettuce, Tomato) Wrap

BLT-wrap

Ingredients

* 2 slices Turkey Bacon

* 1/2 – 1 cup Iceberg Lettuce, shredded

* 1/2 roma tomato, sliced

* 1 flour tortilla, medium (approx 6″ dia)

* 2 tsp mustard

Directions

Makes one sandwich.

– Cook turkey bacon per the directions on the package.

– Shred lettuce and sprinkle liberally down the center of the tortilla.

– Add mustard if desired.

– Top with sliced tomato and bacon.

– Wrap; use a toothpick to hold if necessary. Eat and enjoy!

 

Pizza Burger

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Ingredients

1 Whole Wheat Bun

1 Veggie Burger patty

2 Slices of fresh Mozzarella Cheese

2 Tbls Marinara Sauce

Method

Cook Burger in its own juices.

Warm wheat bun in microwave and then place burger on bun. Top burger with sauce and mozzarella. Warm again in microwave for about 30 seconds until cheese melts.

 

Grilled Cheese With Turkey & Tomato

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Ingredients

  • 2 slices whole-grain bread
  • 1 slice cheddar cheese
  • 2 ounces sliced turkey
  • 1 slice tomato
  • 1/2 cup pea pods
  • 2 tablespoons low-fat ranch dressing
  • cooking spray

Directions

  1. Make sandwich with bread, cheese, turkey and tomato.
  2. Coat a skillet with cooking spray and toast sandwich for about 3 minutes on each side, until bread is golden brown and cheese is melted.
  3. Serve with pea pods and ranch dressing.

Nutrition Information

Servings Per Recipe: 1
PER SERVING: 403 cal., 19 g total fat (7 g sat. fat), 36 g carb. (5 g fiber), 23 g pro.