Tuna and Avocado Salad

Some folks don't liked canned tuna. I like canned tuna. I also like beans and avocado and this recipe combines all three. Courtesy of the Queensland Govt Find Your 30 healthy living campaign.

TUNA & AVOCADO SALAD

Ingredients

10 minutes preparation
+ 5 serves of vegies in this recipe
5 serves of vegies in this recipe
315g can tuna in spring water, drained
300g can cannellini or butter beans, drained
1 tomato, chopped
1 avocado, skin and pip removed and chopped

Dressing
Juice of ½ lemon
1 teaspoon grated lemon rind
1 tablespoon chopped basil
2 tablespoons low fat natural yoghurt
Freshly ground or cracked black pepper, to taste

In a bowl lightly fold tuna, beans, tomato and avocado. In a small bowl mix all dressing ingredients together and pour over tuna mixture. Serves 4.

Spiced Chicken with Herb Cous Cous

4 chicken breasts, each about 125g
2-3 tsp harissa or other thick chilli paste
300g cous cous
1 red onion, peeled and finely chopped
250ml hot chicken stock
grated zest and juice of 1 lemon
2 ripe tomatoes, roughly chopped
300g feta cheese, crumbled into small pieces
20g parsley, roughly chopped
30g coriander, roughly chopped
3 tblsp olive oil
sea salt and freshly ground black pepper
1 lime, cut into wedges, to serve

1. Preheat the grill to medium. Deeply slash the skin side of the chicken, then rub the harissa into each breast, making sure it goes into the slashes.

2. Arrange the chicken skin-side down on a foil-lined grill pan. Cook under the grill for 6-7 minutes on each side or until cooked through with a crisp skin.

3. Place cous cous and red onion in a large heatproof bowl and pour over the hot stock and lemon juice. Leave to soak for 10 minutes until all the liquid has been absorbed.

4. Break up the cous cous with a fork, then stir through the tomatoes, feta, lemon zest, herbs and olive oil. Add salt and pepper to taste.

5. Place the chicken and warm cous cous on warm plates and add a lime wedge on the side.

From Silvana Franco's Simple Ways to Success. The cous cous would be nice as a side dish or salad.

Fresh Salsa

8 Roma tomatoes, finely chopped
1 medium Spanish or red onion, finely chopped
10 basil leaves, chopped
sprinkle garlic bread seasoning
salt to taste
1 tbsp olive oil
30 ml balsamic dressing

In a bowl combine all ingredients. Spread sliced crusty bread with butter and a sprinkle of garlic bread seasoning. Grill or bake until golden brown. Serve the fresh salsa on the hot garlic bread. This salsa is good if prepared a few hours in advance.

Gado Gado

1 small cabbage, shredded
4 carrots, peeled and sliced
1 cup sliced beans
2 large scrubbed potatoes
4 hardboiled eggs
2 large tomatoes
1 sliced cucumber
lettuce
2 chopped onions
2 cloves garlic, crushed
1 jar peanut butter
1 tablespoon vinegar
2 tablespoons soy sauce
sugar and salt to taste

Cook the cabbage, carrots and beans separately until lightly cooked but still crunchy. Cook and slice the potatoes. Fry half the onions with the clove of garlic until golden then add the peanut butter and enough water to bring to a creamy consistency. Add the vinegar, soy sauce, sugar and salt to taste. Fry the remaining onion for garnish. Place some lettuce leaves on a dish and pile on the cooked vegetables. Pour over the peanut sauce and garnish with the onions, chopped tomatoes, cucumber and sliced eggs.

Notes
Gado gado comes from Indonesia and is a meal in itself. Cook the cabbage and beans in a little salted water. Boil the potatoes until tender. Remove the pan from the heat when you add the peanut butter and stir in the water as the peanut butter might burn otherwise. A whisk will help you to mix in the ingredients. No need for further cooking. Serve this dish at room temperature.

From Pat Churchill's The Novice Cook