Recipes courtesy of CTIA students

What’s for Lunch?

Grilled Sole with Quinoa Salad and Mariner

CTIA Healthy meal exam
Photo by Graphic Exposure

Ingredients:

Fillet of Sole

1 Tbsp. Low fat butter

1 tsp.  Garlic and ginger

Salad ingredients:

1 cup Quinoa

1 cup Chopped Spinach

1 cup Cherry tomatoes

½ cup Cilantro

1 can Corn

1 can Black beans

6 Chopped Green onions

4 Tbsp Olive Oil

2 Tbsp Lime juice

1 tsp Red pepper flakes

1 tsp Cumin

½ Salt

¼ Pepper

Method:

In a non-stick pan – grill the fillet of sole in garlic and ginger and set aside.

Cook quinoa and set it aside

Mix all the salad ingredients in a large bowl together, along with the cooked quinoa.

Dinner?

Spicy Thai Sole

Photo by Graphic Exposure

Ingredients

Fillet of Sole

Spicy Thai sauce:

¼ cup Creamy peanut butter

¼ cup Soy sauce

¼ tsp. red pepper flakes

3 tsp. Apple cider vinegar

2 Tbsp. Honey

2 Tbsp. Water

Grated ginger

2 Gloves of garlic pressed

Ingredients for the rest of the dish:

Vegetables roast:

2 chopped sweet potatoes

1 chopped red bell peppers

2 Tbsp. Olive or coconut oil

¼ tsp. cumin

Salt and pepper to taste

Rice Ingredients:

1 ¼ cup Jasmine rice

2 -3 chopped Green onions

2 diced peppers – red and yellow

Handful of cilantro

Handful peanuts crushed

Method:

Pre-heat pan and add olive oil and garlic, add sole to pan, fry on both sides 3-4 minutes on each side.

Making the spicy thai sauce – add peanut butter, soy sauce, apple cider vinegar, honey, ginger, garlic, red pepper flakes and 2 Tbsp. of water – mix well and taste, if the consistency is too thick add a little more water.

Preparing the rice – boil rice, after rice has been boiled – add assorted peppers and onions that have been pan fried. Mix ingredients together and leave to chill.

Serve a bowl of rice topped with the grilled sole and drizzled with the spicy thai sauce.

For information on the Chef Training and Innovation Academy contact your nearest campus. You can also visit their website –  https://www.ctia.co.za

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