Red Lentil Veg Curry

Our latest NutritionConfidence recipe, created by registered dietitian Alex Royal, is a delicious Red Lentil Veg Curry, filled with veggies, herbs and aromatic spices.

We love lentils. Not only are they a great plant protein (containing the third highest levels of protein of all legumes and nuts) but they are also a great source of soluble and insoluble fibre, folate and magnesium, which all contribute to a healthy heart!

This recipe is super easy and quick, so ideal for weeknight dinners and the leftovers are great for a work lunch the next day. 

INGREDIENTS (serves 1)

1/2 cup red lentils, raw, making 1 cup cooked

2 handfuls baby spinach

1/2 small onion

1 large tomato

1 clove garlic

Salt and pepper

1/2 tsp turmeric

1/2 tbsp coriander

1 tsp cumin

Fresh chopped chilli (to your taste)

1 tbsp olive oil

Fresh coriander

PREPARATION

Boil the lentils until tender.

Finely chop the garlic & fry in the olive oil, at medium heat, in a large pot. 

Add the spices, salt, pepper and chilli and fry for about 5 minutes.

Chop the baby spinach, onion and tomato. Add into the pot and fry on low for 5-10 minutes.

Mix the lentils into the mixture.

Top with coriander.

NUTRITIONAL VALUES

Per serving:

Energy: 245 kCal

Carbohydrates: 23g

Protein: 10g

Fat: 14g

 


New NutritionConfidence recipe – Stuffed chicken breast wrapped in proscuitto

We love our latest NutritionConfidence recipe because it is the perfect easy-to-prepare option for a dinner party and is sure to wow guests.

This recipe is for special occasions and can be served with beautiful, seasonal vegetables, which at this time of the year include: asparagus, beetroot, broad beans, broccoli, brussel sprouts, fennel, Jerusalem artichokes, Kale spinach, parsnips, pumpkin, radishes, turnips and watercress.

Our dietitians say:

This is the lower fat version of bacon wrapped chicken breast stuffed with creamy feta and spinach. Leaner or lower fat protein options are used in this recipe – skinless chicken breasts instead of thighs; prosciutto ham instead of bacon; and Danish feta instead of Greek feta. To lower the saturated fat content of this recipe further, use reduced fat soft feta and remove excess visible fat from the prosciutto before cooking. Unfortunately the sodium content of this dish is high – the feta cheese and prosciutto ham being the main contributors. So rather keep this meal for special occasions!

Stuffed chicken breast wrapped in prosciutto

Makes 2 portions

Ingredients

2 free-range chicken breast fillets

100 g soft Danish style feta

100 g baby spinach

10 ml olive oil

4 long slices of prosciutto ham

Pepper

2 tablespoons chopped parsley

Zest of half a lemon

How to make it

  1. Heat a medium pan on a high heat.
  2. Add the olive oil and the baby spinach. Season the spinach with a pinch of pepper, and sauté the spinach until just wilted.
  3. Remove the spinach from the pan and put into a mixing bowl to cool. Once cooled, squeeze any excess liquid from the spinach and crumble the feta into the spinach. Add the lemon zest and parsley and mix to combine.4
  4. Preheat the oven to 180 deg C.
  5. Lay two slices of prosciutto onto a chopping board, slightly over lapping.
  6. Place the chicken breast on top of the prosciutto slices. Make a lengthways slit down the middle of each chicken breast, to butterfly it. Split the feta and spinach mix into two and stuff one half of the mixture into the chicken breast. Repeat the same process with the other chicken breast and stuff with the other half of the spinach mixture.
  7. Roll the chicken breast up, wrapping it in the prosciutto.
  8. Use a toothpick to pin and seal the ends of the chicken roll.
  9. Put a non stick pan on medium heat.
  10. Brown the chicken breasts for about 2 minutes until golden brown, turning them every couple of seconds for an even colour.
  11. Transfer the breasts into an oven proof dish and bake in the oven for 12 minutes.
  12. Remove from the oven and remember to remove the toothpicks.
  13. Serve with a fresh seasonal salad or side dish of your choice.

Nutritional Value (per portion)

Energy: 1063 kJ

Protein: 35.2 g

Carbohydrate: 2.1 g

Total Fat: 11.6 g

Dietary Fibre: 2.3 g

Sodium: 1082 mg

To download the recipe card, visit http://www.adsa.org.za

Next week we start with our new series of NutritionConfidence recipes that will be perfect for the coming Winter months.


Spinach, Beetroot & Pomegranate Salad

Just in time for the festive season a brand new NutritionConfidence recipe! A delicious Spinach, Beetroot & Pomegranate Salad from chef, Vanessa Marx.

We love it because the colourful salad contains a powerhouse of nutrients. ‘Good for you’ fats from the seeds and oil; phytochemicals, vitamins, minerals and fibre from the deep coloured veg; paired with a creamy, lower fat alternative to regular hard (previously known as) Greek style feta. And we love it because it looks so festive!

Good For You!

Deep coloured vegetables like beets and spinach contain many “non-nutrient” compounds called phytochemicals. These are biologically active, natural occurring chemical compounds which also provide the colour, taste and aroma to fruits and vegetables. In relation to cancer, phytochemicals help metabolise drugs, toxins, carcinogens and mutagens.

Also, beetroot juice may improve the performance for some athletes in some situations due to its high nitrate content.

 

Ingredients

100 g baby spinach

1 medium beetroot

50 g Danish feta cheese (lower in fat than Greek)

1 Pomegranate, or 100 g fresh pomegranate arils

50 g radishes

30 g baby spring onions

30 ml olive oil

10 ml raspberry or red wine vinegar (or other of your choice) – optional

 

How to make it

– Boil the whole beetroot, with the skin on, until soft (you should be able to pierce the beetroot with a knife effortlessly).

– Wash the baby spinach and pat off the excess water with some paper towel, or spin in a salad spinner if you have one.

– Wash the radishes and thinly slice them.

– Once your beetroot is cooked, leave it to cool slightly. While it’s still a bit warm, use your hands to rub the skin off the beetroot. Give the beetroot a rinse to remove the excess skin. Cut into small cubes.

– If you have a whole pomegranate, cut it in half. Hold the pomegranate half in your hand with the cut side toward your hand, leaving a gap between the pomegranate and the palm of your hand, by gripping the edges of the pomegranate with your fingertips. Hold the pomegranate over a large bowl, and using a large spoon, whack the back end of the pomegranate and the seeds will release from the shell. Repeat this until you have retrieved all of the jewels.

– On a plate or serving platter, arrange the baby spinach.

– Assemble your salad by adding the chopped beetroot, crumble over the feta, add the slices radishes, sprinkle over the pomegranate jewels and baby spring onions. Drizzle the salad with olive oil & vinegar & serve

Serves 2

Add this NutritionConfidence recipe card to your collection!

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