February 15, 2024
Potato Salad with Green Beans and Asparagus
Ingredients
- 15 small new potatoes
- 450g of green beans
- 1 bunch of asparagus
- 2 tbs minced red onion
- 2 tbs minced parsley
- 1 large handful of walnuts
- 4 tbs olive oil
- 2 tbs red wine vinegar
- 1 tsp dijon mustard
- 1 large clove of garlic – put through a garlic press
- Black pepper
Directions
- Slice new potatoes in half or quarters (depending on size) and place in a large pot. Cover with cold water and bring to a boil. Turn down the heat to a slow boil and cook for 12 to 15 minutes – until fork tender.
- Trim green bean ends and cut green beans in half.
- Snap off tough ends of asparagus and then slice asparagus into an equal size as the green bean pieces.
- While potatoes are cooking, bring another pot of water to a boil. Once it’s boiling add both the green beans and asparagus to the boiling water. Cook for 4 to 5 minutes.
- Prepare and ice bath (large bowl with half ice and half water). When the green beans and asparagus are ready – drain in a colander and then plunge into ice bath. Let them sit in the ice bath until completely cool.
- Prepare vinaigrette by whisking together olive oil, red wine vinegar, dijon mustard, minced garlic and black pepper.
- Mince red onion and set aside.
- Mince the parsley and set aside.
- Drain the potatoes when ready, add to a bowl, add half the vinaigrette to the warm potatoes and toss to coat the potatoes.
- Drain the green beans and asparagus from the ice bath. Pat green beans and asparagus with paper towel so they are mostly dry.
- Add green beans, asparagus, red onion, parsley and walnuts to potatoes. Toss with the remaining vinaigrette and serve.
Nutrition Facts - 1 Serving
- Calories: 286
- Sugar: 5 g
- Sodium: 10 mg
- Fat: 19 g
- Saturated Fat: 2 g
- Carbohydrates: 26 g
- Fiber: 7 g
- Protein: 7 g
Ingredients 250 g fresh sardines, cleaned and patted dry 1–2 tbsp extra virgin olive oil Sea salt, to taste Freshly cracked black pepper Instructions Step 1 - Heat the pan Place a non-stick or stainless-steel pan over medium heat. Add the olive oil and allow it to warm (not smoke). Step 2 - Cook the sardines Lay the sardines gently into the pan in a single layer. Cook for 2–3 minutes per side, until the skin turns lightly golden and releases easily from the pan. Step 3 - Season simply Sprinkle with sea salt and cracked black pepper while cooking or just after removing from the pan. Step 4 - Serve immediately Transfer to a plate and enjoy warm. Optional: If you're not doing an offical sardine fast, a great addition is to serve with fresh lemon with added chilli and parsley flakes. Nutrition and Cooking Times | Cook time: 5-7 minutes Serves: 1-2 Nutrient Value (per serving): Calories: 520cal | Protein: 62g | Fat: 38g | Carbohydrates: 0g |
Ingredients 1 lb. boneless skinless chicken breast, cut into bite-sized cubes 1 tablespoon olive oil or avocado oil, divided ½ medium yellow onion, diced 1 medium red bell pepper, diced 2 garlic cloves, minced 1 (15-ounce) fire-roasted diced tomatoes 1 (14-ounce) can full-fat coconut milk 1 (15-ounce) can chickpeas, drained and rinsed 1 (12-ounce) bag frozen cauliflower florets 2 tablespoons curry powder ½ teaspoon ground turmeric ¼ teaspoon dried ginger (or 1 teaspoon fresh peeled ginger, grated or finely minced) ½ teaspoon fine salt Pinch of black pepper 2 large handfuls fresh baby spinach (about 3 ounces) Optional For Serving: Chopped fresh cilantro, steamed rice, and lime wedges Instructions Step 1 Place a large skillet over medium-high heat. Add 2 teaspoons of oil and swirl to coat. Add the chicken and cook, 5-6 minutes, until almost cooked through, stirring occasionally. Step 2 Remove the chicken to a clean plate and set aside. Step 3 To the pan, add the remaining 1 teaspoon of oil to the skillet and swirl to coat. Add the onions and peppers and cook for 5 minutes or until the onions start to soften, stirring occasionally. Add the garlic and continue cooking for 1 minute or until fragrant. Step 4 Add the cooked chicken back to the pan along with the tomatoes (and their juice), coconut milk, drained chickpeas, frozen cauliflower, curry powder, turmeric, ginger, salt, and pepper. Stir to combine. Bring just to a boil. Reduce the heat, cover, and simmer for 10 minutes, stirring once or twice. Step 5 Remove the lid from the skillet and add the spinach. Stir and allow the spinach to wilt, 2-3 minutes, then serve over steamed rice with chopped cilantro and lime wedges. Nutrition and Cooking Times Prep time: 10 minutes | Cook time: 20minutes Serves: 4 Nutrient Value (per serving): Calories: 375cal | Protein: 26g | Fat: 17g | Carbohydrates: 29g |
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