Cosmopolitan Australia September 2017

MAKES 1 SERVE

75 g tinned cannellini

beans

85 g salmon fillet

(70g cooked)

6 asparagus spears,

trimmed

1 small handful of

rocket leaves

¼ small red onion,

thinly sliced

½ small fennel bulb,

thinly sliced

Dressing:

1 tsp chopped

capers, rinsed

and drained

½ lemon, juiced

and zested

¼ clove of garlic,

crushed

Sea salt and

ground black

pepper, to taste

1 pinch chilli flakes,

optional

1/ To make the dressing,

whisk the capers, lemon

juice and zest, garlic, salt,

pepper, chilli flakes (if

using) and 2 tsp of water

in a small bowl.

2/ Place the cannellini

beans in a mixing bowl

and drizzle over half of

the dressing. Set aside.

3/ Heat a non-stick

frying pan over medium

heat and lightly spray

with oil spray. Cook the

salmon for 6-7 minutes or

until cooked to your liking,

turning occasionally.

Transfer to a plate and

set aside to rest for 2 mins.

4/ Wipe the pan clean then

reheat over medium-high

heat. Add the asparagus

spears and cook for 3-5

minutes or until they start

to change colour and are

the desired tenderness.

5/ Place the rocket, onion,

fennel and asparagus into

the bowl with the beans.

Drizzle over the remaining

dressing, season with

salt and pepper and toss

to combine.

6/ To serve, place the

salad on a serving plate

and top with salmon. #

GRILLED

SALMON WITH

ASPARAGUS

& W H I T E

BEAN SALAD

GREEN JUICE

Ingredients: (makes 1 serve) ● ¼ medium cucumber ● 1 medium

green apple ● 1 kiwi fruit ● 1 small handful baby spinach leaves

● 4 fresh mint leaves ● Water ● Ice-cubes

A green juice is a great snack as it’s packed

full of nutrition. You can also try cutting up

some vegetables to have with some hummus.

½ garlic clove,

crushed

½ tsp fresh dill,

finely chopped

Sea salt and

pepper, to taste

1/ To make the tzatziki,

peel and remove seeds

from the cucumber. Grate

it and squeeze out any

excess water. Place the

yoghurt, cucumber, lemon

juice, garlic, dill, salt and

pepper in a small bowl

and mix to combine. To

save time, the tzatziki can

be prepared the night

before and stored in an

airtight container in the

refrigerator.

2/ To make the chicken

marinade, whisk garlic,

lemon juice, rosemary

and oregano together

in a medium bowl. Place

the chicken in the bowl

containing the marinade

and stir to combine. Cover

with plastic film and

MAKES 1 SERVE

½ garlic clove,

crushed

1 tsp lemon juice

½ tsp chopped fresh

rosemary leaves

½ tsp chopped fresh

oregano leaves

100 g chicken breast,

cut into bite-sized

pieces

1 wholemeal wrap

½ medium tomato,

sliced

½ medium cucumber,

thinly sliced

¼ small red onion,

thinly sliced

1 small handful

lettuce leaves

1 large handful of

parsley, chopped

Tzatziki:

¼ medium cucumber

100 g low-fat plain

yoghurt

Lemon juice,

to taste

refrigerate for 30 minutes

to marinate.

3/ Heat a non-stick frying

pan over medium-high

heat and spray lightly with

oil spray. Add the chicken

and cook for 8-12 minutes

or until the chicken is

cooked through, stirring

occasionally. Transfer to

a heatproof bowl and set

aside. To save time, the

chicken can be marinated

and cooked the night

before and stored in an

airtight container in the

refrigerator.

4/ To serve, place the

wrap on a serving plate.

Spread half of the tzatziki

over the wrap and place

the chicken, tomato,

cucumber, onion, lettuce

and parsley down the

middle. Drizzle over the

remaining tzatziki. Fold

over the end and roll up

to enclose the filling.

Enjoy!

TRY TO FIND A

COUPLE OF SIMPLE,

NUTRITIOUS MEALS

YOU CAN RELY

ON WHEN YOU HAVE

A BUSY WEEK

COMING UP.

For more Kayla recipes, download the SWEAT app.

GETTY IMAGES; INSTAGRAM

COSMOPOLITAN SEPTEMBER 2017 135

body

CHICKEN YIROS

WITH TZATZIKI