Summer Super Pea Salad

Summer Super Pea Salad

45 minutes

Serves 4

Quick Low cals

Nutritional information

Per serving

617 kcal

44.5g fat

7.7g saturates

13.1g sugar

2.5g salt

Ingredients

4 medium raw beetroot

2-3 tbsp rapeseed oil

200g new potatoes, boiled

1 small head broccoli

175g peas

4 plain or peppered mackerel fillets

A handful of rocket leaves

100g mixed salad leaves

8 cherry tomatoes cut in half

Alfalfa shoots, to decorate (optional)

Rapeseed oil or lemon dressing

Sea salt and black pepper

Lemon dressing:

Juice of a lemon

2 tbsp rapeseed oil

Sea salt and black pepper

Mix all of the ingredients together

Horseradish Sauce:

2 tbsp low fat Greek Yoghurt

2 tbsp Creamed horseradish sauce

Black pepper (optional)

Mix all of the ingredients together

 

Method

Preheat the oven to 180 Deg C/350 Deg F/Gas 4

Firstly roast the beetroot; place the beetroot and rapeseed oil in a foil parcel and place in a medium sized roasting tray making sure the beetroot is well coated in oil.  Roast for 45-50 minutes or until the beetroot feels tender.  Leave to cool and then skin and cut into bite size pieces.  Cut the boiled potatoes in half, then blanch the broccoli in a pan of boiling salted water for 1 minute, then add the peas and cook for a further minute.  Drain and then plunge the vegetables into ice cold water and drain in a colander.

Prepare the mackerel by removing the skin and breaking into smallish pieces.  Assemble the salad on a plate using the potato, beetroot, peas, broccoli, rocket, salad leaves and cherry tomateos.  Drizzle with lemon dressing and spoon on some of the horseradish dressing, season with black pepper and garnish with alfalfa sprouts.

Tip: This is also good if you serve the smoked mackerel hot with the salad.

Tips

The less water you use when cooking peas, the less vitamin C is lost. Steaming helps to conserve this vitamin.

When boiling frozen peas, add enough water to cover, bring to the boil and then cover and simmer for 3 minutes. To microwave 227 grams (8oz) of frozen peas add 15ml (1 tablespoon) of water, place in a non metallic container and cover. Cook on full power for 4 minutes (750W) or 4 1/2 minutes (650W)