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Nutrition

Healthy Recipe #19 – Light Meals

Last week we gave you two simple snack recipe ideas  Olive & Sun Dried Tomato Bread as well as Lentil & Tomato Soup with Spices and now this weeks focus is on the first of our tasty light meal ideas.

We at MaxNRG Personal Training aim to provide you with weekly breakfast, lunch, dinner and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

This weeks two healthy light meal options are:

  • Asian chickpea rice salad
  • Chicken, rocket & walnut mayonnaise open sandwich

Healthy option 1

Asian chickpea rice salad

Ingredients

  • 1/2 cup white long grain rice
  • 400g can chickpeas
  • 40g (2 tablespoons) no cholesterol spread
  • 1 large brown onion, sliced
  • 1 large red capsicum, chopped
  • 4 flat mushrooms, sliced
  • 1 tablespoon finely chopped ginger
  • 1 cup chopped coriander
  • 3 tablespoons sweet chilli sauce
  • 1/2 cup lime juice
  • 1/4 cup finely shredded mint
  • Lime wedges, to serve

Method

  1. Cook rice
  2. Drain and rinse chickpeas
  3. Heat spread in a non-stick wok over high heat
  4. Stir-fry onion and capsicum for 2 minutes
  5. Add mushrooms and stir-fry for 2 minutes
  6. Add ginger and stir-fry for another 2-3 minutes until the vegetables are cooked
  7. Remove from the heat and stir in the coriander
  8. Combine, sweet chilli sauce, lime juice and mint to create dressing
  9. Mix together the rice, chickpeas, vegetables and the dressing to serve
  10. Garnish with lime wedges

Serves 4

Nutritional Info

Energy (kJ)  Р1113
Protein – 8.2g
Fat Total – 8.5g
Fat Saturated – 1.8g
Carbohydrate – 36g
Sugars – 7.2g
Fibre – 5.9g

Healthy option 2

Chicken, rocket & walnut mayonnaise open sandwich

Ingredients

  • 250g chicken breast fillets, trimmed
  • 2 teaspoons reduced-salt mayonnaise
  • 2 tablespoons chopped rocket
  • 50g roasted walnuts, chopped
  • 2 slices wholegrain bread

Method

  1. Grill chicken, Rest and thinly slice
  2. Mix the mayonnaise, rocket and walnuts together until combined
  3. Place the chicken on the bread, top with mayonnaise and add extra rocket on top

Serves 2

Nutritional Info

Energy – 1896 kJ
Protein – 33.2g
Fat Total – 28.4g
Fat Saturated – 14.1g
Carbohydrate – 15.2g
Sugars – 2.7g
Fibre – 3.1g

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

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0403 741 278
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