Try this healthy recipe and it will go a long way in getting you to your 5-a-day quota of fruits and vegetables.
Ingredients and Method
Try this healthy recipe and it will go a long way in getting you to your 5-a-day quota of fruits and vegetables.
Keep these luscious and nutritious veggies in your fridge for an instant snack or a delicious side dish. This dish works well on its own but can easily be stirred through couscous, pasta or brown rice; or add tuna or some of the grilled standby chicken in the recipe above. It will go a long way in getting you to your 5-a-day quota of fruits and vegetables.
Serves 4
Nutritional content per serving:
1100kJ | 28g crabohydrate | 10g protein | 13g fat | 9g fibre
Ingredients:
1 red pepper
1 yellow pepper
2 small aubergines, sliced
salt and ground black pepper
10 ml olive oil
3 baby marrows, cut into ribbons or sliced
100 g soft sun-dried tomatoes, drained
100 g reduced-fat feta cheese, broken into chunks
Marinade:
250 ml orange juice + extra to cover
zest and juice of 1 lemon
15 ml olive oil
1 clove garlic, crushed
few thyme sprigs
Instructions:
1. Place the red and yellow pepper on a roasting tray and place directly under the grill until they start to blister. Allow to cool and peel any loose skins. Cut open and remove the pips and stalk. Cut into chunks. Place in a large mixing bowl.
2. Place the aubergines in a colander and sprinkle with salt. Leave to stand for 5 minutes. Drain on kitchen towel. Sprinkle with 5 ml of oil.
3. Heat a griddle pan over moderate heat. Grill the aubergine slices and the baby marrows on each side until cooked through.
4. Combine all the roasted veg with the sun dried tomatoes and feta cheese. Season to taste.
5. In a separate bowl, combine all the ingredients for the marinade and pour over the vegetables. It is important that all the veggies are completely covered so you might have to add some extra orange juice. Marinate in a bag for up to 1 week in the refrigerator.
Make a nutritious salad:
Add 1 cup of hot water to 1 cup of couscous in a small bowl. Leave to stand for 1 min. Using a fork, separate the couscous grains and drizzle with a dash of olive oil. Add the grated zest of 1 lemon and mix through. Remove about 1 cup of the marinated veggies and add the couscous with a handful of rocket leaves.
Mix through and enjoy.
