YMCA Healthy Living Magazine, powered by n4 food and health Winter 2016

JULIE GILBERT, APD SHAE RICKARDS, APD Julie is the founder and head Dietitian for Solutions with Food, which is a company full of dedicated dietitians aiming to help people achieve their desired outcomes. Learn more about Julie at www.solutionsfood.com.au or n4foodandhealth.com Shae specialises in paediatric nutrition. She joined The a2 Milk Company (Australia) Pty Ltd in 2013 and here she provides families/ carers with dietary advice for children, in addition to nutrition content writing, reformulation/package changes and communicating scientific literature to both health professionals and consumers. For more toddler-friendly recipes go to www.a2nutrition.com.au or to learn more about Shae visit n4foodandhealth.com RECIPES: OPEN-STYLE PERI-PERI CHICKEN BURGER Instructions Serves: 2 1 Combine chicken and 5 teaspoons of peri-peri sauce in shallow dish. Turn chicken to coat. Set aside for 5 minutes to marinate. 2 Preheat a chargrill plate on medium-high. Spray both sides of bread and chicken with cooking spray. Add bread to chargrill and cook for 1-2 minutes on each side or until slightly charred. Transfer to serving plates. 3 Add chicken to chargrill and cook for 2 minutes on each side or until cooked through. Transfer to a plate to rest for 2 minutes. Slice diagonally. 4 Top bread with tomato, cos lettuce and chicken. Combine yoghurt and remaining peri-peri sauce in a small bowl. Spoon over chicken and then add the avocado salsa. Serve. Ingredients • 200g skinless chicken breast • 6 teaspoons Portuguese style peri-peri sauce • 2 x 50g slices wholegrain sourdough bread • 1 tomato, sliced • 4 baby cos leaves, sliced • 3 teaspoons salsa • 1 small avocado, chopped • ¼ red onion, finely chopped • 1 small capsicum, thinly sliced NUTRITION INFORMATION PER SERVE • • • • Energy: 1812kJ/433Cal Protein: 29.2g Total fat: 21.5g (4.8g saturated) Fibre: 5.5g • • • • Total carbohydrates: 27.8g (6.7g sugars) Sodium: 778mg Calcium: 57mg Iron: 2.4mg CRUNCHY FISH FINGERS Makes: 15 (approximately) Ingredients • • • • • • 2 flathead fish tails (200g), cut into smaller ‘fingers’ ½ cup plain flour 2 eggs, lightly beaten 1 cup breadcrumbs ¼ cup pecorino cheese, finely grated 1 tablespoon extra virgin olive oil, for frying NUTRITION INFORMATION PER SERVE • Energy: 426kJ/102Cal • Protein: 6.9g • Total fat: 4.2g (1.6g Saturated) • Fibre: 0.5g 12 • Total carbohydrates: 8.9g (0.4g sugars) • Sodium: 134mg • Calcium: 57mg • Iron: 0.4mg YMCA HEALTHY LIVING MAGAZINE WINTER 2016 Instructions 1 Using a separate bowl for each, place flour in one, beaten egg in another and combined breadcrumbs/pecorino cheese in the third. 2 One by one, coat lightly each flathead fish finger with the flour, dip into the egg, and then finish coating firmly with breadcrumb mixture. 3 Using a non-stick frying pan, heat oil over medium heat. Add fish fingers to pan and cook around 2 minutes on each side or until golden brown and crunchy. The fish fingers will need to be turned with a spatula. Once fish fingers are cooked, place on absorbent paper towel.

YMCA Healthy Living Magazine, powered by n4 food and health Winter 2016 | Page 12