Your Family - April 2017

64 yourfamily.co.za

Make it cheaper by using tinned

tuna instead of fresh and

wholewheat couscous instead

of quinoa.

variation

high-protein quinoa tuna bowl

Serves 4 Takes 15 mins

250ml quinoa

zest and juice of 1 lemon

4 x 170g tuna steaks

olive oil, for frying

handful cherry tomatoes, halved

125ml feta, crumbled

4 soft-boiled eggs, peeled and halved

1 Cook the quinoa according to packet

instructions. Drain and mix through the

zest. Cool.

2 Heat a griddle pan on high, rub the tuna

with oil and cook for 3-5 minutes on each

side for medium-rare or cooked to your

liking. Squeeze over the lemon juice and

season. Cool.

3 Slice the tuna into strips and serve with

the quinoa, tomatoes, feta and eggs.

vegan chop-chop salad

Serves 4 Takes 25 mins

FOR THE DRESSING

60ml peanut butter

30ml olive oil

lemon juice, to taste

80ml water

30ml Dijon mustard

15ml maple syrup

pinch cayenne pepper

1 garlic clove, crushed

FOR THE SPICED CARROTS

2 carrots, grated

squeeze lemon juice

1 red chilli, finely chopped

1 For the dressing, blitz all the

ingredients until combined.

Season.

2 For the carrots, combine all

the ingredients.

3 For the salad, combine all the

ingredients and add the carrots.

Serve with the dressing.

If you can’t find maple syrup,

use honey, but remember

that it can only be served to

vegetarians, not vegans.

variation

FOR THE SALAD

100g packet baby spinach, finely

chopped

small handful coriander, chopped

1 red pepper, chopped

500ml purple cabbage, thinly sliced

500ml broccoli florets, broken into

small florets

400g tin chickpeas, drained

180ml peanuts