Oxygen Australia Issue 93 SeptemberOctober 2017

56 Sep/Oct 2017 oxygenmag.com.au

SALMON

POKE BOWL

Note: Poke bowls are generally

made with raw fish or tofu.

However, this dish is still fabulous if

you choose to cook the salmon or

use a smoked variety. To cook the

salmon, marinade it in the sauce

recipe provided, and either cook on

a hot grill or bake in the oven at 200

degrees for 12 to 15 minutes, or until

cooked through.

MAKES 1 SERVING

Ingredients:

85g fresh sashimi-grade salmon

cubed into ¾- to 7-20mm pieces

(You can find this at your local

fresh market.)

½ cup cooked quinoa or brown rice

¼ cup shredded purple cabbage

¼ cup sliced cucumber

¼ cup sliced carrot

1 tbsp chives, chopped

1 tbsp toasted sesame seeds

For the sauce:

2 tbsp sesame oil

1 tbsp low-salt soy sauce or

liquid aminos

1 tsp rice vinegar

¼ tsp ground ginger

¼ tsp toasted sesame seeds

½ to 1 tsp Sriracha hot sauce, or to

taste (optional)

Directions:

1. In medium bowl, whisk together
   ingredients for sauce. Add salmon
   and toss well. Set aside.


2. To assemble your poke bowl, add
   rice first. Then top with the rest of the
   ingredients and seasoned salmon.


3. Garnish with fresh chopped chives
   and toasted sesame seeds. Top off
   with remaining sauce.

Nutrition Facts (per serving): calories

549, total fat 39g, saturated fat 6g,

trans fat 0g, protein 21g, sodium

369mg, carbs 32g, fibre 5g, sugar 3g

PIZZA MAC

N’ CHEESE

CASSEROLE

MAKES 6 SERVINGS

Ingredients:

2 cups whole-wheat elbow

noodles or gluten-free elbow

noodles

½ cup non-fat milk

¼ tsp salt

¼ tsp onion powder

¼ tsp garlic powder

½ tsp dried oregano

¼ cup non-fat milk

1 tbsp cornstarch

2 tbsp grated Parmesan cheese

1 cup + ¼ cup part-skim shredded

mozzarella cheese

1 tbsp butter

12 turkey pepperonis

½ cup tomato sauce

Directions:

1. Cook noodles as directed on
   package until al dente. Drain and
   set aside.


2. In small saucepan, add ½ cup
   non-fat milk, ¼ teaspoon salt, ¼
   teaspoon oregano, ¼ teaspoon
   garlic powder and ¼ teaspoon
   onion powder, and bring to a
   simmer.


3. In separate small bowl, mix
   cornstarch with ¼ cup non-fat
   milk and add to saucepan. Mix
   well and continue to stir over
   heat for a few minutes until sauce
   starts to slightly thicken, about
   three to four minutes.


4. Shut off heat and mix in 1
   cup mozzarella cheese. Stir
   until melted throughout. Mix in 1
   tablespoon butter.


5. Combine cooked noodles
   with cheese sauce until well-
   combined. Add cheesy noodle
   mixture to casserole dish.
   Pour tomato sauce over the
   top. Sprinkle with remaining
   mozzarella cheese and top with
   turkey pepperonis.

PESTO

CHICKEN

SANDWICH

MAKES 1 SERVING

Ingredients:

2 slices light whole-wheat bread

85g grilled chicken breast

1 tbsp pesto sauce

1 slice mozzarella cheese

2 slices fresh tomato

1-2 tbsp olive oil mayonnaise

Directions:

1. Heat pan over medium heat
   or pre-heat a countertop panini
   press or indoor grill.


2. Slather olive oil mayo on one
   side of each slice of bread. Then
   spread pesto onto the opposite
   side of each slice of bread.


3. Assemble sandwich starting
   with chicken, then tomato and
   finish with slice of mozzarella
   cheese. Top sandwich with
   second piece of bread and
   place onto heated pan
   or grill.


4. Cook about two minutes per
   side (on the pan), or until bread
   is toasted and cheese is melted
   (when using the grill).

Nutrition Facts (per serving):

calories 419, total fat 24g,

saturated fat 5g, trans fat 0g,

protein 30g, sodium 575mg,

carbs 24g, fibre 5g, sugar 5g

6. Bake in oven at 190 degrees
   for 20 to 25 minutes, or until
   the top is slightly brown and
   gooey.

Nutrition Facts (per serving):

calories 358, total fat 7g,

saturated fat 3g, trans fat 0g,

protein 21g, sodium 379mg,

carbs 58g, fibre 8g, sugar 1g

NutritionNutrition