Balsamic Pork with Rocket & Butter Bean Salad

Canned beans and crumbled ricotta add soft, creamy textures to this super-healthy winner. Infuse lean pork with a fresh orange and ginger marinade, then pair it with a peppery salad.

Serves: 4

Time to prep: 10 minutes

Time to cook: 10 minutes

Ingredients

• 2 teaspoons finely grated fresh ginger
• 80ml (1/3 cup) fresh orange juice
• 2 1/2 tablespoons balsamic vinegar
• 4 (about 125g each) pork medallions
• Olive oil spray
• 1 bunch rocket, ends trimmed
• 6 small radishes, ends trimmed, thinly sliced
• 1 x 400g can butter beans, rinsed, drained
• 2 teaspoons olive oil
• 100g low-fat ricotta, crumbled

Method

• Combine the ginger, 60ml (1/4 cup) orange juice and 1 1/2 tablespoons of vinegar in a shallow glass or ceramic dish. Add the pork and turn to coat. Cover with plastic wrap and place in the fridge for 30 minutes to marinate.
• Heat a large non-stick frying pan or chargrill over high heat. Spray with olive oil spray. Add the pork and cook for 3 minutes each side for medium or until cooked to your liking. Transfer to a plate. Cover with foil. Set aside for 5 minutes to rest. Thickly slice across the grain.
• Meanwhile, combine the rocket, radish and beans in a large bowl. Place the oil, remaining orange juice and vinegar in a small jug and whisk until well combined.
• Divide the rocket mixture and pork among serving plates. Sprinkle with the ricotta. Drizzle over the dressing to serve.

(Source).

Seared Tuna, Green Bean & Roasted Tomato Salad Recipe

This variation on the traditional nicoise salad is sure to be a hit with tuna lovers.

Serves: 4

Time to prep: 15 minutes

Time to cook: 20 minutes

Ingredients

• 1 x 250g punnet cherry tomatoes, halved
• 1 red onion, halved, cut into thin wedges
• Olive oil spray
• 400g chat (small coliban) potatoes, halved
• 250g green beans, topped
• 4 (about 150g each) tuna steaks
• 2 tablespoons fresh lemon juice
• 1 tablespoon wholegrain mustard
• 2 teaspoons olive oil
• Pinch of caster sugar
• 100g baby rocket leaves

Method

• Preheat oven to 200°C. Line a baking tray with non-stick baking paper. Place tomato and onion on the tray and spray with olive oil spray. Season with pepper. Roast for 10 minutes or until just tender.
• Meanwhile, place the potato in a steamer basket over a saucepan of simmering water. Cook, covered, for 10 minutes. Add the beans and cook, covered, for a further 2 minutes or until the beans are bright green and tender crisp and the potato is tender. Refresh under cold running water. Drain.
• Preheat a barbecue grill or chargrill on high. Spray both sides of the tuna with olive oil spray. Cook on grill for 1-2 minutes each side for medium or until cooked to your liking. Transfer to a plate. Set aside for 2-3 minutes to rest.
• Whisk together lemon juice, mustard, oil and sugar in a jug. Season with pepper. Place tomato mixture, potato mixture and rocket in a bowl and gently toss until just combined. Divide among serving plates. Drizzle over the dressing and top with tuna. Serve immediately.

(Source).

Tuna, Broad Bean and Risoni Salad

Photography by Andrew Young

A quick and easy recipe that is delicious and healthy too.

Serves: 4 people

Time to prep: 15 minutes

Time to cook: 8 minutes

Ingredients

• 2 cups frozen broad beans
• 1 1/2 cups dried risoni
• 425g can Greenseas tuna chunks in springwater
• 250g fresh ricotta, crumbled
• 2 teaspoons finely grated lemon rind
• 1/4 cup lemon juice
• 1 tablespoon extra virgin olive oil
• 2 tablespoons chopped fresh mint leaves
• 2 tablespoons fresh mint leaves, to serve

Method

• Place broad beans in a heatproof bowl. Cover with boiling water. Stand for 5 minutes. Peel and discard skins.
• Cook risoni in a saucepan of boiling, salted water until tender, adding broad beans in the last minute of cooking. Drain well. Transfer to a heatproof bowl.
• Add drained tuna, ricotta, lemon rind, juice, oil and mint to pasta. Season. Toss to combine. Serve sprinkled with mint leaves.

(Source.)