July 7, 2020
Brazillian Black Bean & Rice Salad
This tasty Brazilian salad is inspired by arguably the country’s most famous dish, Feijoada. Black beans with rice is an authentic Brazilian combination, and it’s the perfect backdrop for lovely, lime drizzled wedges of smooth avocado. Bon apetite! Ingredients
Ingredients
- 1 bunch coriander
- 1 red onion
- 1 clove garlic
- 1 long red chilli
- 1 tin black beans
- 1 punnet cherry tomatoes
- 1 lime
- 1 avocado
- ¾ cup basmati rice
- 3 cup water
- 1 tsp butter – use dairy free for vegan option
- 1 tbs olive oil
METHOD
- To prepare the ingredients, rinse the basmati rice. Finely chop the coriander and red onion. Peel and crush the garlic. Finely slice the long red chilli, halve the cherry tomatoes, and slice the avocado. Drain and rinse the black beans, and juice the lime.
- Place the basmati rice and the water in a medium saucepan and bring to the boil over a high heat. Reduce the heat to medium and simmer, uncovered, for 8-10 minutes or until the basmati rice is soft. Drain. Transfer to a large bowl and stir through the butter and half of the coriander. Season to taste with salt and pepper.
- Meanwhile, heat half of the olive oil in a medium frying pan. Add the red onion and cook for 3 minutes or until soft. Add the garlic and half of the long red chilli and cook for 1 minute, or until fragrant. Add the black beans and cook, stirring, for 1-2 minutes or until heated through. Transfer to the basmati rice with the cherry tomatoes. Season to taste with salt and pepper. Toss well.
- In a small bowl combine the lime juice, remaining coriander, remaining long red chilli and the remaining olive oil.
- To serve, divide the basmati rice and black bean salad between plates. Top with the avocado slices and drizzle with the salsa. Dig in.
Sheet Pan Smoky Sweet Salmon & Potatoes 2 servings | 35 minutes INGREDIENTS 2 cups Mini Potatoes (halved) 1 1/2 tbsps Extra Virgin Olive Oil(divided) Sea Salt & Black Pepper (to taste) 12 ozs Salmon Fillet 1/2 tsp Smoked Paprika 1/4 tsp Cumin 1 tsp Raw Honey 1 tbsp Parsley (finely chopped) METHOD Preheat the oven to 425oF (220oC). Place the potatoes on a baking sheet and toss with half the oil, salt, and pepper. Transfer to the oven and bake for 15 minutes. Meanwhile, pat the salmon dry and then drizzle with the remaining oil. Season with the smoked paprika, cumin, salt, and pepper and then drizzle the honey over top. Rub gently to incorporate with your hands. Move the potatoes around on the baking sheet to make room for the salmon. Place back in the oven and cook for 12 to 15 minutes or until cooked through. Divide onto plates and garnish with parsley. Enjoy! Notes Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is approximately one cup of potatoes and one salmon fillet. More Flavor: Toss the potatoes with smoked paprika and cumin or your favorite spice blend. Additional Toppings: Top with a squeeze of lemon juice. Nutrition Facts Amount per serving 441 calories 18g fat 30g carbs 3g fiber 4g sugar 41g protein 87mg cholesterol 144mg sodium 2mg iron
Baja Fish Stew 3 servings | 30 minutes INGREDIENTS 2 Cod Fillet (cut into strips) 12 ozs Shrimp (large, peeled, deveined) 6 Garlic (clove, minced, divided) 1 Red Hot Chili Pepper (chopped finely) Sea Salt & Black Pepper (to taste) 2 tbsps Extra Virgin Olive Oil 6 stalks Green Onion (thinly sliced) 1 Green Bell Pepper (medium, sliced) 2 cups Chicken Broth 3 cups Diced Tomatoes (from the can, with the juices) 1/3 cup Lime Juice 1/2 cup Cilantro (chopped) METHOD In a bowl, combine the cod, shrimp, 1/3 of the garlic, and chili peppers. Toss to coat and season with salt and pepper. Set aside. Heat the oil in a pot over medium heat. Add the green onions, bell peppers, and the remaining garlic. Cook for five to seven minutes, stirring frequently to prevent burning. Add the chicken broth and the tomatoes. Bring to a boil, then simmer for 10 minutes. Reduce the heat to a simmer, then add the fish mixture and lime juice. Cook for an additional three to four minutes or until the fish and shrimp are cooked through. Remove from the heat and stir in the cilantro. Divide into bowls and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is equal to approximately 2 1/3 cups. More Flavor: Add coconut milk. Filet Size: One cod fillet is equal to 231 grams or eight ounces. Nutrition Facts Amount per serving 400 calories 11g fat 18g carbs 4g fiber 10g sugar 55g protein 252mg cholesterol 884mg sodium 3mg iron
Miso Five Spice Turkey Breast with Cabbage 3 servings | 1 hour 15 minutes INGREDIENTS 2 tbsps Miso Paste 2 tbsps Extra Virgin Olive Oil 1 tsp Chinese Five Spice 1 Garlic (clove, small, minced) 1 lb Turkey Breast (boneless, skinless) 3 cups Purple Cabbage (sliced into thin steaks) 2 tbsps Slivered Almonds 1 tbsp Star Anise (optional, for garnish) METHOD Preheat the oven to 325oF (160oC). Line a baking sheet with parchment paper. Mix the miso paste, oil, five spice, and garlic together. Pat the turkey dry and spread 3/4 of the miso mixture all over the top. Spread the remaining miso mixture on the cabbage. Place the cabbage on the baking sheet in a single layer and place the turkey breast on top of the cabbage. Cook for 60 minutes or until the turkey reaches an internal temperature of 330oF (165oC). Let the turkey rest for five to ten minutes before slicing. Garnish with the almonds and star anise and serve with the cabbage. Enjoy! Notes Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is approximately 1 1/3 cups of turkey and one cup of cabbage. Additional Toppings: Chopped cilantro. Nutrition Facts Amount per serving 343 calories 17g fat 12g carbs 4g fiber 5g sugar 40g protein 80mg cholesterol 690mg sodium 3mg iron