Spring Salad
Recipe
Serves: 1
Time: 20 minutes
Equipment: frying/griddle pan/oven + baking tray, mixing bowl, chopping board, knife
Ingredient list
Salad:
1 bunch (~75g) asparagus
1/2 medium (~100g) zucchini (diced/sliced)
~1 tbsp olive oil
salt & pepper
6-8 (~120g) piece prawn (peeled)
1 cup cooked quinoa
1/2 avocado (diced/smashed)
~100g tomato (sliced/diced)
50g salad leaves
sprinkle of fetta (optional)
Dressing:
juice of 1/4 lemon
1-2 tbsp olive oil
herbs (optional)
Methods
Preheat oven to 200°C (390F).
On a baking tray, line baking paper, and lay asparagus and zucchini as evenly as possible. Drizzle olive oil over and lightly season with salt and pepper. Bake for 10 minutes. (alternatively, grill for ~3 min on medium heat).
After 10 minutes, add peeled prawn on top of asparagus and zucchini and bake for another 5 minutes. (or grill for 60-90 seconds on each side).
In a mixing bowl, mix lemon juice and olive oil to make a simple dressing. Add all other ingredients except for the asparagus and mix well.
Serve the salad in a bowl, on a plate or keep it in the mixing bowl. Add asparagus on top and ready to serve.
Dietitian’s Tips
Vegetables: Other spring vegetables include carrots, capsicum, beetroot, cucumbers, eggplants, beans, peas, cauliflower, parsnip and rocket
Extra flavours: add fresh or dried herbs: parsley, thyme, basil. Or add fetta cheese for creaminess
Protein: Substitute prawn with a protein source of your choice
Carbs: Instead of quinoa, other alternatives could be couscous, barley or toasted bread
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Malcolm is an Accredited Practising Dietitian, Provisional Sports Dietitian, trained eating disorder dietitian and founder of Timeless Dietetics. He is passionate about promoting a flexible style eating that balances health, goals and life enjoyment.