By Daniella Isaacs; photographs by Nato Welton
This week’s lunches are going to be the talk of the office…
Chicken And Pomegranate Za’atar Salad
Ingredients
— 2 lemons, juiced
— 2 tbsp za’atar (try Zaytoun’s za’atar, from Durban, or Kishmish Lebanese Za’atar, Faithful-To-Nature.co.za)
— 1 clove garlic, crushed
— 2 raw chicken breasts, sliced
— 60g spinach leaves
— 2 large tomatoes, chopped, deseeded
— 1 handful parsley, chopped
— 1 handful mint, chopped
— 1/2 cucumber, chopped finely
— 1/2 red onion, finely chopped
— 1 tbsp coconut oil
— 3 tbsp olive oil
— 50g pomegranate arils
Method
1/ Mix the juice of one lemon, za’atar and garlic in a bowl and rub over the chicken. Cover in cling film and leave to marinate for 30 minutes.
2/ Mix the spinach, tomatoes, herbs, cucumber and onion in a bowl and remaining lemon juice.
3/ Fry chicken in the coconut oil for 10 minutes, then mix into the salad, drizzle with olive oil. Season, then toss in the arils.
Serves 2: Per serving: 2 420kJ, 9.1g sat fat, 15g sugar
Time: 40 minutes
READ MORE: 4 Sweet Treats So Healthy They’re Basically Salads
Red Pepper, Pecan And Lentil Salad
Ingredients
— 2 red peppers, sliced
— 200g puy lentils (green)
— 2 cloves garlic
— 2 shallots, finely diced
— 1 tsp coconut oil
— 30g pecans
— 2 handfuls rocket
— 3 tbsp chopped flatleaf parsley
— 4 tbsp chopped basil
— 200g peas
— Drizzle olive oil
— Juice 1 lemon
Method
1/ Heat the oven to 180°C. Place the pepper in the oven on a baking tray for 20 minutes, until slightly charred.
2/ Simmer the lentils with one garlic clove in a pan of water for 15 to 20 minutes.
3/ Fry the shallot and the other garlic clove, chopped, in the coconut oil.
4/ Toast the nuts in the oven for five minutes.
5/ Drain the lentils, remove the garlic; rinse in cold water. Stir in half the shallot-and-garlic mix, rocket, parsley and half the basil.
6/ Blanch the peas.
7/ Blitz peppers with 60ml water and the remaining shallot mix, basil and lemon juice. Season; toss with salad, peas, olive oil and pecans.
Serves 4: Per serving: 927kJ, 2.2g sat fat, 7.1g sugar
Time: 30 minutes
READ MORE: This Is The Easiest Mayonnaise Recipe Ever – And It’s Vegan
Tomato, Prawn And Pine Nut Courgetti
Ingredients
— 2 tbsp pine nuts
— 2 tsp coconut oil
— 1 onion, chopped
— 3 cloves garlic, crushed
— 1 red or green chilli, deseeded and finely chopped
— 20 cherry tomatoes, halved
— 1 tbsp tomato purée
— 1 tbsp tahini
— Juice 1 lemon
— 200g large uncooked prawns, peeled
— 4 courgettes, spiralised or peeled lengthways into ribbons
— Handful fresh basil, chopped, reserving a little to garnish
Method
1/ Set your oven to 180°C. Spread the pine nuts on a baking tray, and toast in the oven until golden brown. Set aside.
2/ Now, to the hob. Heat a deep frying pan with one teaspoon of the coconut oil. Once melted, add the onion and sauté for a few minutes. Add the garlic and chilli; stir. After a few more minutes, add the tomatoes, tomato purée, tahini and basil. Stir well, then add the lemon juice and three tablespoons water. Throw in the prawns and fry until cooked through. Tip the “courgetti” into the pan and stir.
3/ Once the courgetti is soft, season and divide among bowls. Sprinkle with pine nuts and basil.
Serves 4: Per serving: 564kJ, 3.7g sat fat, 6.2g sugar
Time: 20 minutes
READ MORE: 8 Easy Pizza Toppings That Are Delicious And Healthy
Mushroom, Leek And Chicken Quinoa Risotto
Ingredients
— 1 leek, chopped
— 2 tsp coconut oil
— 3 cloves garlic
— 2 sticks celery
— 6 asparagus spears, chopped
— 4 portobello mushrooms, chopped
— 170g quinoa
— 1 tbsp balsamic vinegar
— 1 to 1 1/2 litres chicken stock
— 100g peas
— 1 lemon, zest and juice few sprigs fresh oregano or rosemary
— 50g grated Parmesan (optional)
— 2 cooked chicken breasts, chopped
— Handful rocket, for garnishing
— Extra-virgin olive oil, for drizzling
Method
1/ Sauté the leek in coconut oil in a deep pan until soft, then add the garlic, celery, asparagus and mushrooms; cook for 10 minutes. Add the quinoa and vinegar. Add the stock, one ladleful at a time, until the quinoa has absorbed the liquid. After 10 minutes, add the peas, lemon juice and zest, fresh herbs and Parmesan (if using) and chicken.
2/ Season, then serve with rocket and a drizzle of olive oil.
Serves 4: Per serving: 1 855kJ, 5.1g sat fat, 8g sugar
Time: 25 minutes
READ MORE: Give Your Salad A Winter Makeover With This Butternut And Beetroot Salad
Winter Roots Tabbouleh
Ingredients
— 2 parsnips, sliced
— 1 carrot, sliced
— 4 Brussels sprouts, halved
— 60g butternut, cubed
— 2 tbsp coconut oil, melted
— 100g quinoa
— 2 handfuls rocket
— 30g almonds, slivered
— 50g pomegranate arils
For the dressing
— Juice 1 lemon
— 1/2 bunch fresh mint, finely chopped
— 5 tbsp extra-virgin olive oil
Method
1/ Preheat the oven to 180°C. Place the veg on a baking tray with the coconut oil. Roast for 30 minutes.
2/ Boil the quinoa in a pan for 15 minutes, until cooked. Drain, rinse with cold water, mix with rocket. Add the veg and season.
3/ Toast the almonds in the oven for five minutes.
4/ Whisk the dressing ingredients together, season and pour over salad, with almonds and arils.
Serves 4: Per serving: 1 843kJ, 9g sat fat, 7g sugar
Time: 35 minutes
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