Main meal salads – healthy, tasty and filling!

by Lauren James on January 16, 2013

When its too cook to slave over a hot stove, make it a main meal salad.  Fresh, tasty, healthy and best of all require minimal cooking! Enjoy

Lamb, mango & pecan salad                                                                        Serves 4

750g lean lamb, trimmed

olive oil spray

2 lebanese cucumbers

2 mangoes

1/3 cup pecan nuts, roughly chopped

120g baby rocket, washed, dried

100g snow peas, topped and cut in half diagonally

½ cup low fat yoghurt

1 tblsp mango chutney

  1. Heat a non-stick frying pan over medium-high heat.  Spray lamb with oil and season to taste.  Add lamb to the frying pan.  Cook for 3-4 mins each side, or until cooked to your liking.  Transfer to a plate, cover with foil and let rest for 10 mins.  Slice across the grain.
  2. Meanwhile, using a vegetable peeler, make ribbons of cucumber lengthwise down the cucumber.  Cut mango flesh in to cubes.
  3. Mix yoghurt and chutney in a screw top jar.
  4. Arrange rocket and snow peas on a platter, top with cucumber and mango.  Arrange lamb on top. Sprinkle with pecans.

 

Blackened Chicken San Fran Salad                                                            Serves 4

1 cup dry quinoa

1 fresh chilli (optional)

1 bag baby spinach

4 spring onions, trimmed

1 bunch each coriander & mint

1 large mango

Juice of 2 limes

1 ripe avocado

50g reduced fat feta cheese

1 packet cress/alfalfa/snowpea sprouts

400g skinless chicken breasts or thighs

1 heaped tsp Allspice

1 heaped tsp smoked paprika

2 capsicums (different colours if possible)

4 tblsp low fat natural yoghurt

  1. Put the quinoa in a heat proof bowl and over with boiled water and cover with a lid.
  2. Finely chop the chilli and spring onion.  Finely chop (kitchen scissors works well!) the coriander and mint.
  3. Toss the chicken with the spices and season to taste.  Put in a hot frying pan or on the BBQ to cook until blackened and cooked through. (Pierce with a knife, if juices run clear its cooked)  Remove once cooked, allow to rest for 5 mins then slice.
  4. Cut the capsicum into large strips and add to the frying pan or BBQ.
  5. Chop the mango flesh and avocado in to cubes.
  6. Drain the quinoa well.  Mix the chilli, onion, herbs and lime juice in to the quinoa.
  7. Arrange the spinach on a large platter or serving bowl.  Top with quinoa mixture, avoado and mango.  Top with capsicum and chicken.
  8. Crumble over fetta and dollop yoghurt.  Serve!

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