Tag Archives: avocado

Recipe of the Week: Chicken & Avocado Fajitas

Chicken-&-Avocado-Fajitas--

 

Perfect for eating in the garden, these fajitas are easy to prepare and taste amazing.

Chicken & Avocado Fajitas

  • Servings: 3
  • Difficulty: easy
  • Print

Calories 598 per portion
Fat 19g (5.7g sat) per portion

Ingredients

  • Sunflower oil 1 tbsp
  • Paprika 1 tsp
  • Cumin ½ tsp
  • Ground coriander ½ tsp
  • Chilli powder ½ tsp
  • Lime 1, zest and juice
  • Mini chicken breast fillets 350g pack, cut into chunks
  • Tortilla wraps 6
  • Cos lettuce ½, shredded
  • Avocado 1 large, peeled, stoned and sliced
  • Chopped coriander 3 tbsp, optional
  • Soured cream 4-6 tbsp, optional

Instructions

  1. In a bowl mix together oil, spices, lime zest and juice and use to coat chicken. Heat a non-stick frying pan and fry chicken over a medium-high heat for about 5 minutes, until cooked.
  2. Warm wraps according to packet’s instructions. Divide lettuce and avocado between them, top with chicken, coriander and soured cream, if using, roll up and serve.


Watch out for the 2017 Dairy Diary, which goes on sale very soon!

#tripletested

#dairydiaryrecipe

Why keeping a diary makes you happier

Diary writing makes you happier

Keeping a diary makes you happier

I have looong been an advocate of writing things down in order to clear my head and de-stress but keeping a diary, apparently, goes even further than that.

I recently stumbled across an article in the Guardian that reveals just how therapeutic diaries can be. Ian Sample of the Guardian writes:

Brain scans on volunteers showed that putting feelings down on paper reduces activity in a part of the brain called the amygdala, which is responsible for controlling the intensity of our emotions.

Psychologists who discovered the “Bridget Jones effect” said it worked whether people elaborated on their feelings in a diary, penned lines of poetry, or even jotted down song lyrics to express their negative emotions.

Matthew Lieberman, a psychologist at the University of California in Los Angeles, said the effect differs from catharsis, which usually involves coming to terms with an emotional problem by seeing it in a different light.

When people wrote about their feelings, medical scans showed that their brain activity matched that seen in volunteers who were consciously trying to control their emotions.

“Writing seems to help the brain regulate emotion unintentionally. Whether it’s writing things down in a diary, writing bad poetry, or making up song lyrics that should never be played on the radio, it seems to help people emotionally,”
Dr Lieberman said.

Who knew that the Dairy Diary could be so beneficial?! Keep up with your diary writing folks.

 

Oh and, of course, as well as therapy Dairy Diary also gives you AMAZING recipes like this. Enjoy!

 

 

Chicken-&-Avocado-Fajitas--

Chicken & Avocado Fajitas

  • Servings: 3
  • Difficulty: easy
  • Print

Calories 598 per portion
Fat 19g (5.7g sat) per portion

Ingredients

  • Sunflower oil 1 tbsp
  • Paprika 1 tsp
  • Cumin ½ tsp
  • Ground coriander ½ tsp
  • Chilli powder ½ tsp
  • Lime 1, zest and juice
  • Mini chicken breast fillets 350g pack, cut into chunks
  • Tortilla wraps 6
  • Cos lettuce ½, shredded
  • Avocado 1 large, peeled, stoned and sliced
  • Chopped coriander 3 tbsp, optional
  • Soured cream 4-6 tbsp, optional

Instructions

  1. In a bowl mix together oil, spices, lime zest and juice and use to coat chicken. Heat a non-stick frying pan and fry chicken over a medium-high heat for about 5 minutes, until cooked.
  2. Warm wraps according to packet’s instructions. Divide lettuce and avocado between them, top with chicken, coriander and soured cream, if using, roll up and serve.


Watch out for the 2017 Dairy Diary, which goes on sale very soon!

 

#tripletested

#dairydiaryrecipe

Recipe of the Week: Tuna, Avocado & Fennel Salad

Tuna and Avocado Salad

One of the best ways to ensure we are getting all the right nutrients is to eat a ‘rainbow’ of colours.

Each day this week enjoy a different salad for lunch – see how inventive you can be with different veg, salad, fruit, nuts, seeds, cheeses, fish, meat and dressings.

The possibilities are endless. Why not try this one today:

Tuna, Avocado & Fennel Salad

  • Servings: 2
  • Difficulty: easy
  • Print

Calories 296 per portion
Fat 20g (3.7g sat) per portion

Ingredients

  • Tuna in water 200g can, drained
  • Light mayonnaise 3-4 tbsp
  • Lime 1, juice only
  • Avocado 1, peeled, stoned and diced
  • Fennel bulb ½ small, very thinly sliced
  • Salad leaves 60g packet

Instructions

  1. Mix together tuna, mayonnaise and lime juice.
  2. Add avocado, season to taste and gently stir together.
  3. Divide salad leaves between two plates. Spoon tuna mix on top.

#summer #win #competition #salad

5 Best Ever On Toast Ideas

5 Best Ever On Toast Ideas

5 Best Ever On Toast Ideas

Speedy and delicious, these quick ideas for something on toast are a welcome alternative to the ubiquitous cheese on toast.


Gourmet Beans On Toast

Gourmet Beans on Toast

  • Servings: 2
  • Difficulty: easy
  • Print

Calories 576 per portion
Fat 23g (8g sat) per portion

Ingredients

  • Baked beans 400g can
  • Tuna in spring water 160g can, drained and flaked
  • Mayonnaise 2 tbsp
  • Snipped chives 1 tbsp
  • Salt and freshly ground black pepper
  • Rustic bread 2 large thick slices
  • Cheddar cheese 50g (2oz), grated
  • Tomato 4–6 slices

Instructions

  1. Preheat the grill. Gently heat the baked beans in a small pan on the hob.
  2. Mix the tuna with the mayonnaise and chives and season to taste.
  3. Toast the bread on one side, then turn over and very lightly toast the other side.
  4. Spread the tuna mixture evenly over each slice of toast (right up to the edges).
  5. Spoon the baked beans over the tuna, sprinkle with cheese and cook under the grill until the cheese is melted and lightly browned.
  6. Add the tomato slices and cook for just 1 minute. Serve hot.


Brunchtime French Toasts

Brunchtime French Toasts

  • Servings: 1
  • Difficulty: easy
  • Print

Calories 645 per portion
Fat 42g (8.3g sat) per portion

Ingredients

  • Egg 1, beaten
  • Salt and freshly ground black pepper
  • Wholemeal bread 1 slice
  • Vegetable oil 2 tbsp
  • Lean trimmed back bacon 2 rashers, de-rinded
  • Field mushroom 1, wiped, peeled and sliced
  • Tomato 1, thickly sliced
  • Snipped chives to garnish

Instructions

  1. Beat the egg with 2 tablespoons of water and some seasoning and then pour onto a plate. Dip the bread on both sides in the egg, allowing it to soak up all the mixture.
  2. Melt the butter with the oil in a frying pan until bubbling, then cook the bread for 2–3 minutes on each side until lightly golden and set. Drain well, reserving the pan juices, and keep warm.
  3. Add the bacon to the pan and cook for 3–4 minutes on each side until cooked through and lightly golden. Drain well, reserving the pan juices, and keep warm.
  4. Add the sliced mushroom and tomato to the pan and cook, turning occasionally, for about 5 minutes until cooked through and tender.
  5. To serve, place the eggy bread on to a warm serving plate and top with the bacon, tomato, mushrooms and snipped chives. Eat immediately.

Cook’s Tip
If preferred, replace the bacon with pork sausages or a vegetarian variety for a tasty veggie version.


Scrambled Eggs with Smoked Salmon

Scrambled Eggs with Smoked Salmon

  • Servings: 2
  • Difficulty: easy
  • Print

Calories 766 per portion
Fat 55g (25.2g sat) per portion

Ingredients

  • Butter 75g (3oz), softened
  • Tomato purée 2 tsp
  • Chopped dill 2 tbsp, plus a few fronds to garnish
  • Capers 2–3 tbsp, well drained and roughly chopped
  • Freshly ground black pepper
  • Mediterranean-style bread with olives 4 slices, approximately 2cm (¾in) thick, cut diagonally
  • Eggs 5 large, beaten
  • Smoked salmon slices 100g packet, cut into thin strips
  • Beefsteak tomato 1, deseeded and diced, to garnish (optional)

Instructions

  1. Put 50g (2oz) of the butter into a small bowl, then add the tomato purée, chopped dill and capers. Season with black pepper, then mix well together and set aside.
  2. Toast the bread and keep warm.
  3. Melt the remaining butter in a small saucepan (preferably non-stick), add the eggs and half of the salmon strips. Then cook over a moderate heat, stirring continuously, until the eggs are softly scrambled – taking care not to overcook, as they will become dry.
  4. Spread the toasted bread with the tomato butter and put onto two serving plates. Spoon the scrambled eggs on top, garnish with the remaining strips of salmon, dill and the chopped tomato, and serve immediately.

Cook’s Tip
For quick assembly, prepare all the ingredients before starting to cook and toast the bread while scrambling the eggs.


Gorgonzola Bruschetta with Balsamic Figs

Gorgonzola Bruschetta with Balsamic Figs

  • Servings: 4
  • Difficulty: easy
  • Print

Calories 193 per portion
Fat 10g (2.9g sat) per portion

Ingredients

  • Brown sugar 1 tbsp
  • Balsamic vinegar 2 tbsp, plus extra to serve
  • Figs 2, cut into eight
  • Olive oil 2 tbsp
  • Ciabatta 4 slices
  • Garlic ½ clove, peeled
  • Watercress 2 small handfuls
  • Mint leaves 2 tbsp
  • Gorgonzola piccante 50g (2oz), crumbled

Instructions

  1. Preheat oven to 200°C/Gas 6. Combine sugar and vinegar and coat figs in this mixture. Leave for 15 minutes and then transfer to a baking tray and roast for 10-12 minutes until soft.
  2. Meanwhile, brush oil over ciabatta slices and toast for 1-2 minutes each side. Rub lightly with garlic.
  3. Top ciabatta with watercress, mint, figs, a little black pepper and Gorgonzola. Drizzle with a little oil and vinegar before serving.


Avocado Toast

Avocado on Chilli Buttered Toast

  • Servings: 2
  • Difficulty: easy
  • Print

Suitable for vegetarians

Ingredients

  • Butter 25g (1oz)
  • Chilli jam 2 tsp
  • Seeded bread, such as Vogel, 2 large slices
  • Ripe avocado 1 large or 2 small, peeled stoned and sliced

Instructions

  1. Beat butter together with chilli jam.
  2. Toast bread on both sides.
  3. Spread with chilli butter, top with avocado and season to taste.

 

#ontoast #tripletested #avocado

Chicken and Avocado Salad Sandwich

Avocados are a rich source of vitamin E, which is required for healthy skin and good cardiovascular health. When really ripe, avocado can be mashed and used as a tastier alternative to a low fat spread.

Chicken and advocado sandwichPreparation time 10 minutes
Calories per sandwich 397 Kcal
Fat per sandwich 16g
of which saturated 2.8g
Makes 4 sandwiches

Avocado 1 very ripe large
Lime or lemon juice 1 tbsp
Mint leaves 8 shredded, optional
Mixed grain bread 8 slices
Cooked chicken breast 200g (7oz), shredded
Cucumber slices 12
Baby spinach leaves 4 handfuls, rinsed and dried

1 Halve the avocado, remove the stone and scrape out the flesh onto a plate. Mash it with lime or lemon juice and add the shredded mint, if using. Spread the mashed avocado mixture over the 8 slices of bread.

2 Arrange the chicken evenly on 4 of the slices and season to taste. Put the cucumber slices on top and then pile up

the spinach leaves.

3 Place the other piece of bread, avocado side down on top to make 4 sandwiches. Press them together gently and cut each into two pieces.

Cook’s tip
Use fresh salmon or tuna instead of chicken in the sandwich.

Recipes taken from Hearty & Healthy Dairy Cookbook.

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