Table of Contents
Chicken satay salad
Ingredients
- 1 tablespoon tamari
- 1 tablespoon medium curry powder
- 14 teaspoon cumin
- 1 finely grated garlic clove
- 1 teaspoon transparent honey
- 2 chicken breast fillets, skinless (or use turkey breast)
- 1 tablespoon of crunchy peanut butter (choose a sugar-free version with no palm oil, if possible)
- 1 tablespoon sweet chili sauce
- 1 tablespoon lime juice
- Wiping the pan with sunflower oil
- 2 wedges of Little Gem lettuce hearts
- 14 cucumbers, cut and halved
- 1 halved and thinly sliced banana shallot
- chopped coriander
- 12 pomegranate seeds
STEP 1 of the Method
In a large mixing bowl, combine the tamari, curry powder, cumin, garlic, and honey. Combine thoroughly. Cut the chicken breasts in half horizontally to produce four fillets, then add to the marinade and toss to coat. Refrigerate for at least 1 hour, or overnight, to allow the flavors to penetrate the chicken.
STEP 2 In the meantime, make a spoonable sauce using peanut butter, chili sauce, lime juice, and 1 tbsp of water. When you’re ready to cook the chicken, lightly oil a big nonstick frying pan. Cook, covered with a lid, for 5-6 minutes over medium heat, turning the fillets over halfway through.
STEP 3
Toss the lettuce wedges with the cucumber, shallot, coriander, and pomegranate while the chicken rests, then pile them onto plates. Spoon some sauce on top. Slice the chicken and arrange it on top of the salad, then drizzle with the remaining sauce.
Linguine with avocado, tomato & lime
Ingredients
- 115g linguine wholemeal
- 1 lime, juiced and zested
- 1 avocado, peeled, stoned, and sliced
- 12 packs fresh coriander, chopped 2 large ripe tomatoes, chopped 1 red onion, finely chopped
- 1 deseeded and finely chopped red chili (optional)
STEP 1
Cook the pasta for about 10 minutes, according to the package directions. Meanwhile, combine the lime juice and zest with the avocado, tomatoes, coriander, onion, and chili, if using, in a medium mixing bowl.
STEP 2
Drain the pasta and pour it into the mixing bowl. Serve immediately, either warm or cold.
Pork souvlaki
Ingredients
- Cut 400g lean pork shoulder into 2cm pieces
- 1 tablespoon olive oil
- 12 teaspoons dried oregano
- 1 lemon, juiced and zested
- 12 teaspoons hot paprika
- 100ml low-fat yogurt
- 1 grated tiny garlic clove
- ½ cucumber, trimmed and grated
- 2 red peppers, deseeded and chopped
- 2 leaves of Little Gem lettuce, separated
- chili sauce for serving (optional)
- warmed flatbreads to serve (optional)
Method
STEP 1
Put the pork in a large bowl with the oil, oregano, lemon zest and juice, and paprika as well as a big teaspoon of salt. Toss everything together and set aside for 10 minutes to marinate.
STEP 2
In a mixing dish, combine the yogurt, garlic, and cucumber. Set aside and season with salt.
STEP 3
Preheat the grill to high heat. Thread the marinated pork and peppers on four metal skewers, alternating between the two as you go. Grill for 3-4 minutes on each side, or until cooked through and golden brown, on a nonstick baking sheet.
STEP 4
Serve with lettuce, yogurt mixture, and chili sauce, as well as flatbreads if desired.
Roasted cod with zingy beetroot salad
Ingredients: 200g quartered baby fresh potatoes
- 12 tablespoon olive oil
- 4 fillets of skinless cod (or any white fish)
- a finely chopped thumb-sized piece of ginger
- 1 sliced lime
- To make the beetroot salad
- 1 finely sliced red onion
- 4 peeled and grated carrots
- 2 big peeled and grated raw beetroot
- 1 lime, juiced and zested
- 12 tablespoons honey 12 small bunch coriander, leaves plucked
STEP 1 of the Method
Preheat the oven to 200°C/180°C fan/gas mark 6. 6. Heat a saucepan of water over high heat. When it comes to a boil, add the potatoes and cook for 10-12 minutes, or until cooked.
STEP 2 In the meantime, combine all of the salad ingredients, saving a small amount of coriander. Season to taste. Drain the potatoes and run them under cold water to cool them. Drain once more and combine with the salad.
STEP 3
Rub the oil over the cod fillets, then place them on a nonstick baking sheet and top with a few ginger and lime slices. Cook for 6-9 minutes, depending on thickness, in the oven.
STEP 4
To serve, divide the salad among four dishes and top with the fish and remaining coriander.
Healthy Bolognese
Ingredients-
- 100 grammes wholewheat linguine
- 2 tablespoons rapeseed oil
- 1 coarsely minced fennel bulb 2 sliced garlic cloves
- 200g minced pork with less than 5% fat
- 200g cherry tomatoes, whole
- 1 tablespoon balsamic vinegar
- 1 teaspoon vegetable broth powder
- a big bunch of basil, chopped
STEP 1
Bring a large pot of water to a boil, then cook the linguine according to package directions, for about 10 minutes.
STEP 2
In the meantime, heat the oil in a nonstick wok or large pan. Cook, stirring occasionally, until the fennel and garlic are soft, about 10 minutes.
STEP 3
Stir-fry the pork until it changes color, breaking it up as you go to avoid huge clumps. Cover the pan and cook for 10 minutes over low heat until the tomatoes burst and the meat is cooked and tender. Toss in the linguine, basil, and plenty of pepper before serving.
Chicken Parmigiana
Ingredients
- 2 large skinless chicken breasts, halved through the middle 2 beaten eggs
- breadcrumbs (75g)
- 75g grated parmesan
- 1 tablespoon olive oil
- 2 smashed garlic cloves half a 690ml jar passata
- 1 teaspoon caster sugar
- 1 teaspoon dried oregano
- ripped half a 125g ball of light mozzarella
STEP 1 of the Method
Cut two large skinless chicken breasts in half across the middle, then place the four pieces between cling film sheets and bash out with a rolling pin till the thickness of a £1 coin.
STEP 2
Dip in two beaten eggs, then 75g breadcrumbs and half of the 75g grated parmesan. Place on a platter in the refrigerator while you create the sauce.
STEP 3
Cook 2 crushed garlic cloves in 1 tbsp olive oil for 1 minute, then add half a 690ml jar passata, 1 tsp caster sugar, and 1 tsp dried oregano. Season with salt and pepper and cook for 5-10 minutes.
STEP 4
Preheat the grill to high and cook the chicken for 5 minutes on each side before removing.
STEP 5
Place the chicken on top of the tomato sauce in a shallow ovenproof dish.
STEP 6
Scatter half a 125g ball of light mozzarella and the remaining grated parmesan over the top and cook for 3-4 minutes, or until the cheese has melted and the sauce is bubbling.
STEP 7
If desired, serve with vegetables or salad, as well as pasta or potatoes.
Healthy salmon pasta
Ingredients-
- 350g penne spaghetti
- 1 tbsp olive oil 2 salmon steaks, approximately 175g/6oz each
- 2 tablespoons pine nuts
- 1 deseeded and chopped red pepper
- 300g mushroom, basil leaves, sliced
Method
STEP 1
Cook the pasta according to package directions, adding the salmon 6 minutes before the end of the cooking time.
STEP 2
Heat the oil in a skillet, then toast the pine nuts. Fry the pepper until it has softened. Stir in the mushrooms until they soften, then add a ladleful of the pasta water.
STEP 3
When the pasta is done, take the salmon to a platter and drain it. Fork the salmon into flakes and toss with the vegetables and pasta.
Pomegranate chicken with almond couscous
Ingredients
- 200g couscous 1 tbsp vegetable oil
- 1 cube chicken stock
- 1 large halved and thinly sliced red onion
- 600g tiny chicken fillets
- 4 tablespoons tagine spicy paste or 2 tablespoons harissa
- 190ml pomegranate juice bottle (not sweetened; we used Pom Wonderful)
- Pomegranate seeds, 100g pack
- 100g toasted flaked almond pack
STEP 1 of the Method
Bring the kettle to a boil, then heat the oil in a big frying pan. In a mixing bowl, combine the couscous, spice, and half of the stock cube. Fry the onion in the pan for a few minutes to soften it. Pour just enough boiling water over the couscous to cover it, then cover it with a tea towel and leave aside.
STEP 2
Move the onion to one side of the pan and brown the chicken fillets on all sides. Stir in the tagine paste or harissa and the pomegranate juice, then add the remaining stock cube and season to taste. Cook for 10 minutes, uncovered until the sauce has thickened and the chicken is cooked through. Stir in the pomegranate seeds, reserving a few for garnishing before serving.
STEP 3
5 minutes later, fluff the couscous with a fork and add in the almonds and mint. Serve the chicken with the sauce spooned over the couscous.
Tuna, caper & chili spaghetti
Ingredients
- 150g linguine or spaghetti
- 1 tablespoon olive oil
- 1 sliced garlic clove
- 1 deseeded and coarsely chopped red chili, plus more to serve (optional)
- 1 tablespoon drained capers
- a small handful of finely chopped parsley (stalks included)
- 145g tuna, drained in spring water
- 90g young spinach or rocket leaves
- 12 lemon juice
Method
STEP 1
Cook the spaghetti in a large pot of salted water for 9-11 minutes, or until al dente.
STEP 2
In a large frying pan over low heat, heat the oil and slowly sauté the garlic and chili to infuse the oil. Remove the garlic from the flame if it becomes more than light golden, as this will turn it bitter.
STEP 3
Drain the pasta, reserving a cup of the cooking water, and add it to the frying pan. Over low heat, toss the pasta in the oil, adding a bit of the pasta water to emulsify it into a sauce that coats the pasta, then stir in the capers, parsley, tuna, and seasoning. Stir gently since you want to maintain larger bits of tuna. Toss the rocket and lemon juice into the spaghetti and top with additional chili, if desired.
Salsa verde baked eggs
Ingredients
- 5 tablespoons olive oil
- 1 tablespoon smoked paprika
- 1 teaspoon cumin seeds
- 400g cherry tomatoes, canned
- 200g cherry tomatoes, fresh
- 2 cloves garlic
- 1 bundle of fresh parsley
- 1 basil bunch, tiny
- 12 tiny bunch of mint, plucked leaves
- 2 tablespoons capers
- 1 teaspoon Dijon mustard
- 2 tablespoons white wine vinegar
- 200g cleaned baby spinach
- 4 eggs
- 12 teaspoon chili flakes (optional)
- flatbreads to be served (optional)
Method
STEP 1
In a frying pan or skillet, heat 1 tablespoon olive oil and sauté the paprika and cumin for 30 seconds over medium heat. Bring the canned and fresh tomatoes to a boil, then reduce to medium heat with a lid for 5-6 minutes, or until the tomatoes have softened.
STEP 2
Meanwhile, in a tiny food processor, combine the garlic, most of the parsley, basil, mint, capers, mustard, white wine vinegar, 4 tablespoons oil, and 3 tablespoons cold water to make a smooth paste. Season.
STEP 3
Stir in the spinach with the tomatoes until wilted (put the lid back on for a few minutes, then stir again to help it wilt). Make four dips in the mixture, one for each egg. Cook for 6-8 minutes, or until the eggs are just set, covered with a lid over medium heat. Remove the skillet from the heat and sprinkle with the herby sauce. Sprinkle with the reserved parsley and, if using, the chili flakes. If desired, serve with flatbreads.
