Boot camp Melbourne

Quick run down

Cooking time: 10 minutes
Serves: 6
Cost: $8.15 / $1.35 per serve

Dressing

Ingredients

• 1 Tbsp vegetable oil
• 1 small Spanish onion, diced
• 2 tsps brown mustard seeds
• 1 clove garlic, crushed
• 1 tsp grated fresh ginger
• 2 tsps curry powder
• 1/2 cup mango chutney
• 1/2 cup warm water

Salad

Ingredients

• 1 cup frozen peas
• 3 cups of cooked basmati rice
• 1/4 cup unsalted roasted cashew nuts, roughly chopped
• 1 large mango, peeled, seeded and cut into 4 cm cubes
• 1/2 cup fresh mint leaves, roughly chopped

Putting it together

1. Heat the vegetable oil in a small saucepan on medium heat.

2. Add the onion and fry for 2 minutes.

3. Add mustard seeds and fry for 1 minute.

4. Add garlic, ginger and curry powder. Fry for 2 minutes then stir in mango chutney and water. Bring to the boil and
    remove from the heat.

Meanwhile steam the peas in  the microwave on high (100%) for 4 minutes till tender.

5. In a large bowl combine peas, rice, cashew nuts, mango and mint leaves.

Serving

Pour over the dressing and toss well. Serve warm or cold. 

Nutritional Info (approximate per serve)

Antioxidant food in this recipe

• Garlic: Contains allicin and other compounds which protect against bacteria and viruses, reduce the effect of 
   cancer-causing compounds, and control the blood clotting mechanism that helps protect against heart disease.

• Ginger: Contains terpenes (also found in citrus fruits such as lemons), which have been shown to be protective against
   some cancers in animal studies.

• Mango: Rich in vitamin C which is one of the most recognised antioxidants. Along with its antioxidant properties,
  vitamin C is involved in the formation of collagen, found in our skin and many other body structures.

Healthy Food Guide
www.healthyfoodguide.com.au     

Photography contributed by

Andre Martin
Andre Martin Photography
www.andremartinphotography.com.au