01
Mar
2019
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Quick creamy prawn pasta and quick spicy salmon - High Fibre

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Check out our seafood delights in the month of March!

Quick creamy prawn pasta - High fibre


 High fibre (makes 4 serves) 4-5 grams of fibre per serve.  (click here to view the low fibre / residue recipe alternative)


Ingredients

350 grams of dry wholemeal penne pasta
2 tablespoons of unsalted butter
½ cup of chicken stock
2 spring green onions slice lengthwise
500 grams of shelled deveined raw prawns
Zest of one lemon
100 grams of plain Greek yoghurt
1 packed cup of curly kale
1 packed cup of baby spinach
Salt and pepper to taste

Method 

Cook pasta and drain in a heavy bottomed pot
In a deep fry pan melt butter and add spring onions and lightly braise until they are soft
Add chicken stock and simmer for 5 minutes to reduce volume
Add prawns, lemon zest and toss through the onion until the prawns are cooked on a low heat
Add yoghurt a little salt and pepper to the drained pasta and warm on a low heat
Toss in prawn mix and kale and spinach and stir through until well mixed
Serve while warm


Quick spicy salmon - High Fibre


High fibre (makes 2 serves), 3-4 grams of fibre per serve (click here to view the low fibre/residue recipe alternative


Ingredients

3/4 cup of brown rice
2 150 grams skinless salmon fillets
1 tablespoon soy sauce
1 tablespoons of honey
¼ teaspoon of chilli flakes
1 teaspoon on sesame oil
One bunch bok choy cleaned and halved

 

Method

Pre heat the oven to 220C
Cook rice according to instructions and drain
Mix soy sauce, tablespoon of honey and chilli flakes together and baste salmon fillets on both sides
Bake salmon on 180C turning and basting every three minutes for ten to twelve minutes until opaque on the inside and golden on the outside
Steam bok choy for five to eight minutes until tender and serve on the bed of rice