D'FYNE Fitness Magazine Winter 2019 - Page 84

NUTRITION MOVING ON TO THE MAIN EVENT Hosting loved ones for dinner doesn’t have to mean you are so busy cooking that you don’t get to spend time with your guests. This entrée is elegant and looks impressive, but comes together quickly. And did you know that wild game meat is leaner and higher in protein than commercial meat? Quails are a flavourful healthy option and we guar- antee your guests will be wowed with your main course. Also, they’re small and their meat is lean so it takes very little time for them to be cooked. Herbed Lemon Quail with Roasted Baby Potatoes and Balsamic Vegetables SERVINGS: 4 COOKING TIME: 45 minutes (plus overnight marinating) Ingredients: 6–8 fresh organic quails ½ tsp Himalayan pink salt, divided ½ tsp ground black pep- per, divided 2 garlic cloves, minced 1 lemon, juiced and zested 3 tbsp extra virgin olive oil, divided 84 D’FYNE - Winter 2019 1½ lb baby potatoes 1 tsp dried rosemary 1 tbsp fresh parsley, chopped, plus extra to garnish 1 ½ lb green and waxy beans 200 g baby carrots 1 tbsp honey 1 tbsp balsamic vinegar 1 tbsp coconut oil Directions: 1. Place quails in a bowl and season with salt and pepper, garlic, lemon juice, lemon zest, and 1 tbsp olive oil. Stir and refrigerate for a few hours or overnight. 2. Preheat oven to 350°F. 3. In a medium pot boil potatoes for 10 minutes. Drain, drizzle with 1 tbsp olive oil and toss with salt, pepper, and rosemary. Bake for 20 minutes until fork tender. Add 1 tbsp parsley and set aside. 4. Meanwhile, in a pan on medium-high heat add 1 tbsp olive oil and the olive oil, beans, and carrots.. Toss for 3 to 4 minutes until almost cooked. Add honey and balsamic vin- egar and cook for a few more minutes until the beans are coated. 5. Place a pan on medium - high heat. Melt coconut oil and fry the quails 2 to 3 minutes each side. 6. Arrange the potatoes, beans, and carrots on a serving plate, place the quails in the centre and sprinkle with additional parsley as garnish.