March 27, 2024

Grilled Chicken and Vegetable Barley Bowl

Ingredients


  • 165g (3/4 cup) pearl barley
  • 1 tbsp olive oil
  • 1 red onion, finely chopped
  • 2 garlic cloves, crushed
  • 1 tsp ground cumin
  • 400g can no-added-salt chickpeas, rinsed, drained
  • 80ml (1/3 cup) Massel salt reduced chicken style liquid stock
  • 2 tbsp fresh lemon juice
  • 1 eggplant, trimmed, cut into 1cm-thick slices
  • 2 capsicums, deseeded, cut into thin wedges
  • 2 zucchini, trimmed, cut into 1cm-thick slices
  • 2 (200g each) chicken breast fillets
  • Mixed salad leaves, including micro leaves (optional), to serve

Directions


  1. Cook the barley in a large saucepan of boiling water for 25 minutes or until al dente. Drain.
  2. Meanwhile, heat 2 teaspoons oil in a saucepan over medium heat. Add the onion and cook, stirring, for 3-4 minutes or until soft. Add the garlic and cumin and cook, stirring, for 1 minute or until aromatic. Add the chickpeas and stock to the pan and simmer for 2 minutes. Remove from the heat. Use a potato masher to mash the chickpeas, keeping some texture. Stir through 1 tbs lemon juice. Season. Cover to keep warm and set aside.
  3. Heat a large chargrill pan over medium- high heat. Spray the eggplant, capsicum, zucchini and chicken lightly with olive oil. Cook the chicken for 4-5 minutes each side or until golden and cooked through. Cook the vegetables for 2 minutes each side or until lightly charred and tender.
  4. Combine remaining 1 tablespoon lemon juice and 2 teaspoons olive oil. Slice the chicken. Divide the barley, chargrilled vegetables, chicken and salad leaves among bowls. Drizzle with the dressing and top with smashed chickpeas.

Nutrition Facts - 1 Serving

  • Calories: 435
  • Protein: 33g
  • Fat: 9.5g
  • Carbohydrates: 56g
  • Fibre: 15g

Sheet Pan Smoky Sweet Salmon & Potatoes

By Zina Stone • April 9, 2025
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

By Zina Stone • April 3, 2025
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

By Zina Stone • March 26, 2025
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
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