YMCA Healthy Living Magazine, powered by n4 food and health Spring 2017 - Page 11

SPRING RECIPES :
AUSTRALIAN ASPARAGUS COUNCIL The Australian Asparagus Council ( AAC ) is the peak industry body representing asparagus in Australia . It is made up of a group of Australian asparagus growers who produce more than 95 per cent of Australia ’ s asparagus . To learn more , or for additional recipes visit www . asparagus . com . au
JACQUELINE TYLER , APD AN Jacqueline is an Accredited Practising Dietitian and an Accredited Nutritionist , born , raised and educated in Wollongong , NSW . She is also a wife and mum who loves food , cooking , and the joy that comes with sharing a meal with family and friends . Find out more at www . rethinknutrition . com . au

SPRING RECIPES :

BBQ ASPARAGUS NIÇOISE SALAD

Serves : 4
Ingredients
• 8 chat potatoes
• 2 bunches asparagus , woody ends removed
• 2 x 300g tuna fillets
• 2-3 teaspoons olive oil
• 4 eggs , hardboiled , peeled and halved
• 12 baby truss tomatoes
• ²/ 3 cup Kalamata olives
• 1-2 baby cos lettuces
• 1 cup fresh Italian parsley leaves
• 6 anchovy fillets , drained and torn
• Fresh parsley or basil leaves , to serve
Dressing :
• 3 tablespoons olive oil
• 1 tablespoon red vinegar
• 1 garlic clove , crushed
• 1 teaspoon Dijon mustard
• Black pepper and lemon juice to taste
Method
1 To prepare dressing : whisk all ingredients together in a small bowl and set aside .
2 Steam or boil potatoes until tender , about 10 minutes . Drain well and set aside to cool .
3 Pre-heat your BBQ or cast-iron grill pan . Lightly coat asparagus and tuna fillets with a little olive oil and sear each side for two to three minutes or until lightly coloured . Take care not to over-cook ; the tuna should remain rare inside and the asparagus should be just tender and still bright green .
4 Remove from the pan and set aside for five minutes to cool . Then cut the tuna into diagonal slices and the asparagus spears in half .
5 To serve , arrange all ingredients on a serving platter . Just before serving drizzle your prepared dressing over the salad , season with freshly ground black pepper , and scatter with fresh parsley .
Tips
• 1 x 425g can of drained tuna in oil can be substituted for fresh tuna steaks .
• To make this recipe gluten-free , avoid using stocks , sauces and condiments containing wheat .
• For those who don ’ t need to avoid gluten , try tossing pieces of toasted garlic Ciabatta bread through the salad just prior to serving .

CORN , PEA & ZUCCHINI FRITTERS

Makes : 6
Ingredients
• 1 egg
• 1 tablespoon flour
• Pinch salt
• 125g tin corn kernels , drained
• ½ cup peas ( if frozen , cook for 40 seconds in the microwave )
• 1 medium sized zucchini , grated
• 2 spring onions , sliced
• ¼ cup grated cheese
• ¼ tablespoon chopped fresh herbs ( e . g . coriander , parsley )
• Dried chilli flakes , optional
• Oil
• Salad , to serve
Method
1 Whisk together the egg , flour and salt then add in the corn , peas , grated zucchini , spring onions , grated cheese and herbs . If using the dried chilli flakes add as much or as little as you like . Stir everything together . There will not be a lot of liquid but make sure all the ingredients are evenly coated with the egg mixture .
2 Heat oil in a medium to hot frying pan , then using an egg ring or scone cutter to help with the shape , place two heaped dessert spoons of the mixture into the frying pan ; this will make one fritter . You should be able to fit at least three fritters in your pan .
3 Cook until golden brown underneath , then very carefully flip each fritter over . Don ’ t try to flip the fritters too soon or they ’ ll crumble . Cook the other side until golden . Repeat with remaining mixture .
4 Serve hot with a fresh garden salad ( iceberg lettuce , cucumber , tomato and avocado would be perfect ), and a dollop of natural yoghurt , if desired .
SPRING 2017 YMCA HEALTHY LIVING MAGAZINE 11