Free 20 x 3 by Steve Boutcher Page B

asparagus, onion, potato, carrot, broccoli, peas or capsicum
    2 eggs
    1 teaspoon curry powder
     
    Method
Place olive oil in a frying pan over medium heat. Add vegetables and stir-fry for 3 minutes.
Beat the eggs in a bowl and add curry powder.
Add eggs to the vegetables and cook for 3 minutes, stirring occasionally until the eggs are cooked.
    Spicy burrito (serves 4)
    Beans are extremely healthy (if you buy the canned, no-salt variety) and quick to prepare. Multiple toppings can be used to generate many different flavours and this burrito can be spiced up by adding chilli powder and cayenne pepper.
     
    You will need:
    1 tablespoon of olive oil
    1 onion, chopped
    1 red capsicum, chopped
    400g tin no-salt kidney or mixed beans
    1 clove garlic, crushed
    ¼ teaspoon chilli powder
    ¼ teaspoon cayenne pepper
    ½ cabbage, shredded
    1 tomato, diced, seeds removed
    ½ red onion, diced
    1 teaspoon chopped coriander
    1 teaspoon lime juice
    freshly ground black pepper, to taste
    1 tablespoon low-fat sour cream
    4 tortillas
     
    Method
Put olive oil in a frying pan and place over medium heat.
Sauté onion and capsicum for 5 minutes, turning occasionally, until soft and onion is transparent.
Add beans, garlic, chilli powder and cayenne pepper and sauté for another 10 minutes.
Meanwhile, place cabbage, tomato, red onion coriander, lime juice, black pepper and sour cream in a bowl and mix thoroughly. Heat tortillas in the oven.
Divide the bean mixture between the tortillas and top with the cabbage salsa, then roll each tortilla to create the burritos.
    Dinner
    Roasted salmon with asparagus
    This meal combines healthy salmon with asparagus.
     
    You will need:
    2 tablespoons macadamia nuts, crushed
    2 tablespoons coriander, chopped
    1 tablespoon coconut butter
    1 teaspoon lemon zest
    170 gram piece of fresh salmon
    freshly ground black pepper, to taste
    6 asparagus spears
    1 tablespoon Parmesan shavings
    Lemon slices, to serve
     
    Method
Pre-heat oven to 230°C.
Combine macadamia nuts and coriander in a bowl. Add the coconut butter and lemon zest to the macadamia and coriander and mix well .
Place salmon on a tray, skin-side down and season with freshly ground black pepper. Spread macadamia and coriander mix thickly over the salmon flesh. Place in the oven and roast for 12–16 minutes, until just cooked.
While your salmon is roasting, preheat the grill to medium. Place asparagus spears on a baking tray, drizzle with olive oil and place under the grill for 3–4 minutes.
Place asparagus spears on a plate and cover with parmesan shavings and freshly ground black pepper. Place the salmon fillet on top of the asparagus spears and garnish with lemon slices.
    Lemon caper chicken
    Serve this meal with sautéed whole greens of your choice.
     
    You will need:
    1 small chicken breast, trimmed of all fat
    freshly ground black pepper, to taste
    1 tablespoon olive oil
    zest and juice of half a lemon
    ¼ cup chicken stock
    ½ cup couscous
    ¼ cup chopped fresh parsley leaves
    1 clove garlic, crushed
    65g cherry tomatoes, quartered
    1 tablespoon drained capers
    1 spring onion, sliced
     
    Method
Place chicken breast, pepper, garlic and olive oil in a shallow dish and mix to combine.
Heat a medium saucepan over medium-high heat and then add the chicken mixture. Cook for 2–3 minutes while tossing the mixture until almost cooked. Transfer to a plate and keep warm by covering the plate with foil.
Increase heat to high and add lemon juice and stock. Cook until the liquid comes to a boil and then remove saucepan and add couscous. Make sure none of the mixture sticks to the bottom of the pan. Cover and let stand for 2–3 minutes.
Now add the chicken, tomatoes, parsley, green onion, capers and lemon zest. Combine and serve.
    How to switch to the Mediterranean eating plan
    Beginning the Mediterranean eating plan is simple and will soon become habit if you follow it for 6 weeks. First, stop consuming all junk and fried foods and soft drinks and only consume