Tuna and Couscous Salad - AIS Nutrition Minute Meals
Tuna and Couscous Salad
Serves 4
Prep time: 15 mins Refrigerate: 30 mins before serving
Ingredients
For the Zesty Dijon Mustard Vinaigrette
o 2 1/2 tsp good quality Dijon mustard
o Zest of 1 lime
o 1 1/2 limes, juice of
o 1/3 cup olive oil
o 1/2 tsp crushed red pepper flakes, optional
For the Tuna Salad
o 2 x cans of tuna in spring water (185g)
o 2 1/2 celery stalks, chopped
o 1/2 Lebanese cucumber, chopped
o 3 green onions, both white and green parts, chopped
o 1/2 medium-sized red onion, finely chopped
o 1/2 cup pitted mixed olives, chopped
o 1 cup mixed tomatoes, chopped
o 1 red + green capsicum diced
o 1 cup cooked couscous (cooled)
o 1 bunch of parsley, stems removed, chopped (about 1 cup chopped fresh parsley)
o 10-15 fresh mint leaves, stems removed, finely chopped (about 1/2 cup chopped fresh mint)
Instructions
1. To make the zesty mustard vinaigrette, in a small bowl, mix together the Dijon mustard, lime zest, and lime juice. Add the olive oil and crushed pepper flakes (if using), and mix again until well-blended. Set aside briefly.
2. To make the tuna salad, in a large salad bowl, combine the tuna with the chopped vegetables, olives, chopped fresh parsley, mint leaves and tuna. Stir to combine.
3. Dress the tuna salad with the zesty mustard vinaigrette. Mix again to make sure the tuna salad is evenly coated with the vinaigrette. Cover and refrigerate for half an hour before serving.
Tofu made delicious! ????????
Freeze-ahead lamb cutlets
Beat the midweek rush with this handy recipe for freeze-ahead lamb cutlets (RECIPE BELOW). The choice is yours – you can marinate the lamb and cook to enjoy now for dinner, or follow our handy tip to freeze the uncooked lamb, ready to pull out when you need an easy meal.
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Chargrilled lemon & rosemary lamb cutlets
Serves 4 Prep 10 mins (+ 15 mins marinating & 5 mins resting time) Cooking 5 mins
1 cup (250ml) buttermilk
1 tbs finely grated lemon rind
2 tbs chopped rosemary leaves
1 long green chilli, seeded, finely chopped (optional)
1 garlic clove, crushed
12 Coles Australian Lamb Cutlets
6 tomatoes, cut into wedges
1 cup mint leaves
60g pkt Coles Australian Baby Rocket
1 lemon, juiced
1½ tbs olive oil
Lemon wedges, to serve
1. Combine buttermilk, lemon rind, rosemary, chilli, if using, and garlic in a large bowl. Season. Add lamb and turn to coat. (To freeze now, see tip below.) Set aside for 15 mins to develop the flavours.
2. Place the tomato, mint and rocket in a large bowl. Drizzle with the lemon juice and oil. Season and gently toss to combine.
3. Heat a barbecue grill or chargrill on medium. Drain lamb from the buttermilk mixture. Cook for 2½ mins each side for medium or until cooked to your liking. Set aside for 5 mins to rest. Serve the lamb with the salad and lemon wedges.
Freeze the lamb: Freeze the uncooked lamb in the buttermilk mixture in sealable plastic bags for up to 3 months. Thaw overnight in the fridge before cooking.
Want more easy and delicious recipes? Check out our Easy weeknight meals playlist which includes:
How to make easy zucchini fritters:
5 ingredient pasta bake:
This is how to make easy chicken noodle soup:
Easy salmon with Thai-style salad:
Couscous Salad with Tomatoes and Feta | Quick and Healthy Meal Ideas
#pastasalad #budgetrecipes #gingersnapkitchen
Thank you for watching my video for how to make Couscous Salad with Tomatoes and Feta. This is a healthy recipe that's quick, super easy, and delicious.
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#vegetarian #pastasalad #easysalad #summersalad #healthy #freshsalad #feta #tomatosalad #freshtomatoes #salad #whatsfordinner #quicksalads
INGREDIENTS
1 cup pearl couscous
1 pinch salt
Vinaigrette
3 Tbs olive oil
2 Tbs red wine vinegar
1 Tbs honey
¼ tsp Dijon mustard
2 tsp lemon juice
Salad
1 pint cherry tomatoes, halved
1 english cucumber, diced
3 sliced scallions, white and green parts
½ cup fresh parsley, finely chopped
½ cup feta cheese (crumbled)
Recipe inspiration:
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Music courtesy of Epidemic Sound
Song: Jam On Easter Island
Artist: Arc De Soleil
Cherry-Drizzled Pork Chops and Tomato Couscous Salad
A cherry on top isn’t just for sundaes; we’re using the fruit to dress savory pork chops in this recipe. You’ll be making a pan sauce that features both dried cherries and cherry jam for double the fruity fun. Make sure to get a little of it on the couscous salad—that sweetness is the perfect complement to the tartness of the lemon and tomatoes that get mixed in.
Recipe:
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Chris' Three ways with Tzatziki | M&S FOOD
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Tzatziki potato salad
“After the perfect side for your barbecue fave? Look no further than this tasty take on a potato salad that’s easy to make, meaning more time in the sun!”
Prep time: 5 mins
Cook time: 15 mins
Serves 4, as a side
Ingredients (serves 4)
500g new potatoes, halved
1 pot tzatziki
Handful of chives, finely chopped
Method
1. Boil the potatoes in salted water for 15 minutes, until softened.
2. Drain and allow to cool slightly in a bowl, before spooning in the tzatziki and mixing well to coat the potatoes.
3. Garnish with chopped chives and serve as a side.
Greek-style lamb on couscous
“This Greek-inspired dish is packed full of summer flavour from fresh lemon, vine tomatoes, grilled lamb and our extra-creamy tzatziki”
Prep time: 25 mins
Cook time: 15 mins
Serves 4
Ingredients
1 clove garlic, crushed
1 lemon, half juiced and half zested
2 lamb steaks
1 tbsp olive oil
200g couscous, cooked per pack instructions
4 rosa vine tomatoes, diced
1 tsp oregano
1 pot tzatziki
1 Iceberg lettuce, shredded
Method
1. Mix together the garlic and lemon juice, season with salt and pepper, and rub into the lamb steaks as a marinade. Allow to marinate for 15 minutes or so.
2. Heat the oil in a pan and then fry the lamb steaks for 2-3 minutes on each side, until golden.
3. Remove from the pan and allow to rest for 5 minutes.
4. While the steaks are resting, fluff up the cooked couscous with a fork. Season the tomatoes with salt, pepper and oregano and mix into the couscous.
5. To serve, slice the lamb steaks into strips and add on top of the couscous.
6. Top with shredded lettuce and a large spoonful of tzatziki.
Aubergine and tzatziki crostini
“Bring home the flavours of your Greek holiday with this delicious appetiser”
Prep time: 10 mins
Cook time: 15 mins
Serves 4
Ingredients
1 aubergine, sliced into thin strips
2 tbsp olive oil
1 tsp dried oregano
1 loaf San Francisco sourdough, sliced
1 pot (xxg) tzatziki
Method
1. Season the aubergine strips with salt and pepper, drizzle with olive oil and sprinkle over the dried oregano.
2. Char the aubergine strips and bread slices on a griddle pan until the aubergine is cooked and the bread is toasted. Flip over and repeat on the other side.
3. Spread 1 tbsp tzatziki on each slice of toast, then add the cooked aubergine slices.
4. Garnish with a drizzle of extra virgin olive oil.