Keep it fresh this Summer

 

 

Warm potato and salmon
Low sat fat, salt and sugar / Med fat

Ingredients
600g salmon fillets
500g halved baby (new) potatoes
cooking spray olive oil
100g (either whole canned baby corn or fresh corn) baby corn
100g washed and halved lengthwise baby spinach leaves
100g semi-dried tomatoes

Dressing
4 tablespoons reduced fat natural yoghurt
3 tablespoons sweet chilli sauce
2 tablespoons lemon juice

Method
Preheat oven to 200°C.
Remove the skin from the salmon fillet and then use tweezers to remove any bones. Cut the salmon into large cubes.
Put the potatoes in a large baking dish, lightly spray with olive oil spray and cook for 30 minutes, turning a couple of times during cooking.
Add the baby corn to the potatoes and cook for 10 minutes or until the potatoes and corn are tender.
Turn the oven off and keep the vegetables warm.
Lightly spray a chargrill with olive oil spray and cook the salmon cubes over a high heat for 3-4 minutes or until just tender and golden.
To make the dressing – Put the yoghurt, sweet chilli sauce and lemon juice in a small jug and whisk well.
Put the potatoes, spinach and semi-dried tomatoes in a bowl and toss to combine.
Arrange the salad on individual plates, top with hot salmon pieces and drizzle with the dressing.

 

Rice paper rolls
Low fat, sat fat and sugar / Med salt

Ingredients
100g snow peas
2 medium grated carrots
¼ finely shredded green cabbage
30 leaves coriander or Vietnamese mint
1 tablespoon fish sauce
100g beanshoots
8 spring onions
½ red or yellow capsicum
30 sheets rice paper
juice of 1 lemon

Dipping sauce
juice of 1 lemon
1 clove finely chopped garlic
1 deseeded and finely chopped red chilli
1 tablespoon fish sauce
1 cm sliced piece fresh ginger

Method
Grate carrot. Finely slice snow peas, spring onions and capsicum, lengthwise, about 8 cm long. Finely shred cabbage and place in bowl with lemon juice and fish sauce to marinate.
Dip rice paper sheets in warm water. Lift out carefully and place on a plate. When they are fully soft and pliable they are ready to use.
Place a small amount of each vegetable and 1 piece of herb on the edge of the paper. Under rather than over fill the rolls.
Roll up the rice paper, tucking in the edges. Eat straight away or continue with the other sheets of rice paper until all the filling is used and arrange on a platter.
Serve rice paper rolls cold or at room temperature, and use sauce to dip rolls into.
Dipping sauce – Mix all ingredients together.

For more recipes visit betterhealth.vic.gov.au