With less than 500 calories per serve, this is a tasty and healthy mid-week option for the whole family.
Ingredients
- 750ml (3 cups) water
- 115g (2/3 cup) cracked wheat
- 2 (about 450g) salmon fillets
- 2 teaspoons ground sumac
- 1 lemon, zested, juiced
- 1 1/2 tablespoons Cobram Estate Australian Extra Virgin Olive Oil Light Flavour Intensity
- 150g green beans, sliced diagonally
- 80g (1/2 cup) frozen baby peas
- 1 cup fresh mint leaves, chopped
- 1/2 cup fresh dill, chopped
- 50g reduced-fat feta, crumbled
- 3 green shallots, thinly sliced
- No-fat Greek yoghurt, to serve
- 2 tablespoons pistachio kernels, toasted, chopped
Method
- Step 1Bring water and cracked wheat to the boil over high heat. Reduce to low. Simmer for 15 minutes or until tender. Drain and refresh in cold water.
- Step 2Meanwhile, combine the salmon, sumac, 2 teaspoons lemon juice and 2 teaspoons oil in bowl. Season. Cover and chill for 10 minutes.
- Step 3Combine remaining juice and oil in a bowl. Season. Cover beans and peas with boiling water in a heatproof bowl. Stand for 2 minutes until tender crisp. Drain. Refresh under cold water.
- Step 4Preheat chargrill on medium. Cook the salmon, turning, for 4-5 minutes for medium or until cooked to your liking. Rest for 2 minutes. Flake into large pieces. Discard the skin.
- Step 5Place cracked wheat, beans, peas, zest, mint, dill, feta and shallot in bowl. Pour over juice mixture. Season. Toss to combine. Divide among serving bowls. Top with salmon. Drizzle with yoghurt and sprinkle with pistachio.
- Low carb
- Lower gi
Nutrition
2081 kj
Energy
25g
Fat Total
6g
Saturated Fat
7g
Fibre
41g
Protein
24g
Carbs (total)
All nutrition values are per serve
Notes
Use it up: For a nutty flavour, swap breadcrumbs with cooked cracked wheat when making lamb meatballs or patties. Cooked cracked wheat also makes a great stuffing for roast chicken – mix it with lots of chopped fresh herbs and some sauteed leek and pancetta.
- Author: Katrina Woodman
- Image credit: Jeremy Simons
- Publication: Taste Magazine
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