Healthy meat patties and couscous with seasoned yogurt - Recipe

One of the more healthier recipes I like to use often is my meat patties with couscous. It is easy to do as I often do many patties in advance and have them in the freezer. I fry them but also bake them in the oven for a healthier option. Serving it with fluffy couscous, big tangy salad and minty yoghurt makes it a fresh and light dinner option for any summer day or any other day of the year really.

Ingredients:

500 g minced beef meat

2 tbsp olive oil

1 tsp garlic powder

2 tsp dried parsley

1 tbsp soy sauce

1/2 tsp dried thyme

1 small onion finally chopped

1/2 cup bread crumbs

salt and pepper to taste

1 cup Bulgur cooked according to instructions on package

1 chicken stock cube

handful vermicelli noddles

2 tbsp vegetable oil 

salt and pepper to taste

Salad: Lettuce, tomatoes, cucumber, radishes and paprika

Seasoned with a salad seasoning mix from Knorr, salt and pepper

1 onion chopped, seasoned with  sumac

Yoghurt sauce: 1 cup greek yoghurt, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp dried herbs mix, 1 tsp parsley, salt and pepper to taste

Method:

1. Mix all the ingredients for the patties in a bowl and let it rest for 10 mins in a fridge.

2. form the patties round in different sizes if you like and put them in an oven dish. Bake in the oven for 30 min - 1 hour in 200 degrees, time varies depending how well done you like. I like mine well done.

3. While the patties are in the oven, cook the bulgur according to the instructions on the package. I basically heat up 2-3 tbsp vegetable oil in a pan. Lightly brown the vermicelli noddle in the oil and then add the washed bulgur and the chicken stock. Season with salt and pepper and add 1 cup water initially and let it come to a boil. Then turn down to let it simmer and add 1/4 cup water if needed.

4. While that is being cooked do the yoghurt sauce. Mix all ingredients in a bowl and put it in the fridge to let it rest and the flavours get enhanced.

5. Chop the salad in the size you desire. Season with Knorr Dressing mix which is an excellent salad spice mix according to me and one that I use regularly in my salads. The copped onion gets seasoned with sumac, a red tangy spice that adds great flavour to this dish.

6. Once everything is cooked and baked serve it in a wide plate with some salad, onion mix and a dollop of yoghurt sauce.

Enjoy!

Pan-fried Salmon with Couscous - Recipe

One of my favorite healthy meals are pan-fried salmon with couscous and fried vegetables. Why? Because it is so quick to do it. You might think that frying the salmon and vegetables are not particularly healthy, but it depends on what oil and what frying pan you use. I had some couscous left over from a previous dinner and decided to make a fish meal. Since salmon is one of my favorite fish it had to be my couscous and salmon dish. By adding vegetables, fried or boiled, it fills you up without adding too many calories.

Here, I used olive oil and a good non stick frying pan, for the salmon as well as the vegetables. A true 15 minute meal. Beat that Jamie Oliver :) 

Serves: 1

Ingredients:

1 salmon fillet, chopped into pieces

3 tbsp  chilli olive oil

1/2 cup frozen vegetables

1/3 cup instant couscous (leftover from a previous dinner)
2 tsp lemon juice

Spices: Pinch of salt and pepper, dried dill, lemon and garlic powder, fish spice mix
Spices for vegetables: Garlic and lemon powder, salt and pepper, smoked paprika, dried dill

Method:

1- I took out the left over couscous and heat it up in the microwave. Alternatively, make a cup of couscous according to the instruction on the package. Set aside.

2- Let the salmon fillet come to room temperature. Heat up a non stick frying pan over medium heat and add 1 tbsp olive oil. Mix all the spices and the lemon juice and pour it over the fillet and make sure it is coated on both sides. Fry the fillet skin side down for about 2-3 minutes. Then turn the fillet and fry the other side for another 2-3 minutes or until you see the fillet is cooked through. With a wooden spoon cut up the fillet into bite size pieces and give the salmon cubes another minute in the frying pan. Set aside.

3- Wash the frozen vegetable mix to remove any ice lumps. Then add the remaining 2 tbsp olive oil or less if needed in same frying pan. Sprinkle over the spices for the vegetables and fry them for few minutes until they are golden brown.

4- Serve the salmon together with the vegetables and couscous. Squeeze over some lemon juice for to keep it tasty and moist.

Enjoy!