 STIR FRY FILLET WITH SPINACH
Servings: 4
Nutritional Information per serving:
Energy = 1542kJ
Total Fat = 21g
Saturated fat = 5g
Polynsatured fat = 7g
Cholestrol = 103mg
Fibre = 1g
Ingredients
500g fillet steak
25ml soy sauce
25ml dry sherry
5ml sugar
5ml sesame oil
1 bunch fresh washed spinach
5cm fresh ginger, finely chopped
35ml sunflower oil
60ml chicken stock
5ml cornflour
50ml pine nuts
Method
- Remove all gristle from meat and cut into thin slices.
- Mix soy sauce, sherry, sugar and sesame oil and marinade for 2 hours.
- Remove thick white stalks from spinach leaves and cut stalks into 2cm pieces. Set aside. Shred spinach leaves finely.
- Heat oil in wok or frying pan until very hot and stir fry spinach stalks and ginger for 3 minutes. Remove and keep warm.
- Fry meat in batches for a few minutes.
- Return spinach stalks to pan.
- Mix stock and corn flour. Add to pan and stir until boiling.
- Add shredded spinach leaves and toss over high heat until spinach is wilted.
- Add pine nuts.
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 CREAMY POTATO SALAD
4 Servings
Nutritional Analysis per serving:
Energy: 355kJ
Carbohydrates: 8.5g
Protein: 2.6g
Fat: 4g
Monounsaturated: 0.8g
Polyunsaturated: 2g
Saturated: 0.9g
Cholesterol: 5mg
Fibre: 1g
Sodium: 219mg
Ingredients
4 medium Potatoes, peeled and chopped into chunks
1 small onion, finely chopped
1 small red pepper, finely chopped
¼ cup fresh parsley, chopped
Bunch spring onion, finely chopped
Dressing
175ml plain low fat yoghurt
2 tablespoons lite mayonnaise
1 tablespoon vinegar or lemon juice
Pinch salt
Sprinkle of fine black pepper
Method
- Place potato chunks into a bowl and cover with water
- Microwave for approximately 5-7 minutes or until soft but not mushy
- Drain in a colander and place into the serving bowl
- Add in the chopped onion, pepper and parsley
- To make the dressing, combine all the ingredients and mix well
- Pour dressing over the potato mixture without breaking the potatoes
- Garnish with finely chopped spring onion and serve
DID YOU KNOW? Potatoes can be included as part of your healthy eating plan .Remember that it is a starch, so portion control is advised! 1 medium potato is regarded as 1 portion!
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