AUTHORS
GEORGIA HOUSTON Georgia Houston is an Accredited Practising Dietitian with a degree in psychology , and the founder of GH Nutrition . Georgia loves to help people figure out their issues with food , sort through confusing diet advice and advocate for the importance of balance and moderation . To book an appointment with Georgia or her team of dietitians , visit
ghnutrition . com . au .
RACHEL SCOULAR Rachel is a leading Australian nutritionist who has a wealth of experience in the food industry , specialising in culinary nutrition . Rachel is passionate about using quality nutritional advice to empower others and help people look and feel their best . Find her online at
www . rachelscoular . com and on Instagram
@ rachelscoular . .
ASIAN STYLE FISH PARCELS WITH STEAMED GREENS
This Asian-inspired baked fish recipe is a deliciously simple and healthy dinner . Best of all , it can be on the table in 30 minutes !
Serves : 2
INGREDIENTS
} 2 x 200g ling fish fillets } 4 spring onions , white part only , thinly sliced
} ¼ cup light soy sauce } ½ tsp sesame oil } 1 lime , juiced and zested } 4cm fresh ginger , cut into thin matchsticks } 1 long red chilli , deseeded and thinly sliced } Fresh coriander leaves , to serve } Steamed rice , to serve Asian greens } 400g Asian greens , ( eg . Chinese broccoli , pak choi , choy sum ) } 2 tbsp oyster sauce } 1 tsp sesame oil
METHOD
1 . Put your rice on to cook as per packet instructions .
2 . Preheat a fan-forced oven to 180 ° C .
Cut 2 sheets of baking paper and 2 sheets of aluminium foil into 35cm lengthwise . Place each sheet of baking paper over a sheet of foil and place the fish in the middle of the paper .
3 . In a small bowl , combine the spring onion , soy sauce , sesame oil , lime juice and zest . Drizzle over the fish . Sprinkle fish with ginger .
4 . Fold the parcels to enclose and place in the oven for 15 minutes , or until cooked through .
5 . Meanwhile , bring a saucepan of water to the boil and either steam the Asian greens ( in a steamer on top ) or cook in boiling water for 2-3 minutes until slightly crunchy and bright green . Mix together the oyster sauce and sesame oil and drizzle over Asian greens , just prior to serving .
6 . Once the fish is cooked to your liking , open the parcels and sprinkle with chilli and coriander . 7 . Serve with steamed rice and
Asian greens .
PERI PERI CHICKEN BAKE
You can ’ t go wrong with Rachel ’ s juicy , basted chicken in a rich tomato peri peri sauce . This dish is oven baked , with minimal mess and cleanup .
Serves : 4 .
INGREDIENTS
} 4 medium washed potatoes , quartered } 500g chicken breast pieces , cut into chunks } 1 brown onion , cut into wedges } ½ lemon , juiced } 3 cloves garlic , crushed } 2 tsp paprika } 2 tsp dried oregano } 1 tbsp extra virgin olive oil } 2 red chillies , seeds and chopped } 2 x 400g cans crushed tomatoes
} 1 red capsicum , thinly sliced } 1 green capsicum , thinly sliced
To serve : } Fresh steamed corn kernels } 1-2 sliced spring onion } Greek yoghurt } More lemon
METHOD
1 . Add potatoes to a saucepan , cover with water and bring to the boil , and simmer until par-boiled ( just tender , not fully cooked ), then drain and set aside .
2 . Pre-heat oven to 180 ° C ( 160 ° C fan-forced ).
3 . Combine the chicken , onion , lemon juice , olive oil , garlic , paprika , oregano , and chillies in a medium bowl . Mix well , then stir in tomatoes and capsicum .
4 . Lightly oil a deep baking dish or casserole and pour potatoes over base . Pour over chicken mix and press down to flatten . Cover with foil and cook for 30 minutes or until chicken is tender .
5 . When chicken is nearly ready , cook the corn ( if using cobs , slice the kernels off once cooked ).
6 . Remove from oven and top with freshly cooked corn , spring onions and serve with extra lemon and Greek yoghurt .
16 YMCA HEALTHY LIVING MAGAZINE