Lemon & Herb Chicken with Chickpeas
Bursting with freshness, this satisfying dish makes a great mid-week supper. Quick and easy to prepare, but if you can, prepare the marinade in the morning to allow the chicken to marinate all day for enhanced flavour.
- 1 tbsp rapeseed oil
- Juice and grated rind of 1 lemon
- 1 clove garlic, crushed
- 2 chicken breasts, skins removed
- ¼ tsp turmeric
- 1 tsp cumin seeds
- 1 tsp black mustard seeds
- 100ml chicken stock
- 4 spring onions, chopped
- 1 can of chick peas, drained and rinsed
- 3 tbsp mixed fresh herbs, chopped
- 2 tbsp light crème fraiche
- Pepper to taste
- Prepare the marinade by taking ½ the oil and mixing with the lemon rind, lemon juice, garlic and turmeric.
- Score the chicken breasts and then marinate in the oil for at least 30 minutes.
- Heat the remainder of the oil in a non-stick pan.
- Add the cumin and mustard seeds and cook for 1 minute.
- Drain the chicken breast (reserving the marinade). Add the chicken to the pan and brown on all sides.
- Now add the marinate to the pan along with the chicken stock.
- Cover and simmer gently for about 10 minutes or until cooked through, turning occasionally.
- Add the chick peas, spring onions, chopped herbs and crème fraiche to the pan, bring back to temperature and cook for a further 2-3 minutes.
Mediterranean Salmon Pasta
A fresh, zingy pasta dish that’s ready in next to no time and packed full of heart-healthy ingredients.
- 2 salmon fillets, skin removed
- 100g cherry tomatoes, cut in half
- 100g sugar snap peas
- 150g wholemeal (dried) pasta shapes or spaghetti
- Zest and juice of 1 lime
- 1 tsp rapeseed oil
- Finely chopped herbs such as parsley, dill and chives
- Mix together the grated lime zest, lime juice, olive oil and finely chopped herbs and pour over the salmon. Set aside for at least 15 minutes. Pre-heat the grill.
- Cook the pasta until “al dente” as per the instructions on the packet, adding the peas for the last few minutes.
- Meanwhile, cook the salmon under a medium grill for about 8 minutes (or pan fry 3-4 minutes each side in a non-stick pan with a little oil).
- Drain the pasta and peas, add the tomato halves and any remaining marinade and mix together. Season with black pepper. Serve the pasta topped with the grilled salmon fillets.
Prawn skewers with flatbreads
A light and refreshing Indian-inspired dish, with prawns, raita, salad and flat breads. Perfect for a BBQ, or simply cook on the grill.
- 1 tbsp garam masala
- ¼ tsp ground turmeric
- 150g low-fat natural yogurt
- 200g raw peeled king prawns
- 2-3 inch piece cucumber, seeds removed
- 10g fresh mint (a handful) roughly chopped or 1 tbsp from a jar of mint sauce
- 1 lime
- 25g baby leaf salad
- 2 chapattis or wraps, cooked without fat
- If using wooden skewers pre-soak these to stop them burning.
- Mix together the garam marsala, turmeric and half the yogurt. Add the prawns and mix to coat them with the yogurt mixture. Thread onto 6 skewers. Set aside.
- Grate the cucumber, squeezing out any excess liquid. Mix with the remaining yogurt, chopped mint and a squeeze of lime juice, to taste. Place in a serving bowl.
- Grill or barbeque the skewers for 3 minutes on each side until cooked through.
- Pile the salad leaves onto the flat breads and top with the skewers. Serve with the mint and cucumber yogurt and lime wedges.
Chinese Chicken Curry
A healthier alternative to a classic Chinese chicken curry.
- 4 skinless chicken breasts, cut into chunks
- 2 tsp cornflour
- 1 onion, diced
- 100g mushrooms, sliced
- 2 tbsp rapeseed oil
- 1 garlic clove, crushed
- 2 tsp curry powder
- 1 tsp turmeric
- ½ tsp ground ginger
- Pinch sugar
- 400ml chicken stock, reduced salt
- 1 tsp soy sauce, reduced salt
- Handful frozen peas
- Toss the chicken pieces in the cornflour and season well. Set them aside.
- Fry the onion in half of the oil in a frying pan or wok on a low to medium heat, until it softens – about 5-6 minutes. Then add the garlic and cook for a minute. Stir in the spices and sugar and cook for another minute, then add the stock and soy sauce, bring to a simmer and cook for 20 minutes. Tip everything into a blender and blitz until smooth.
- Wipe out the pan and fry the chicken in the remaining oil until it is browned all over. Add the mushrooms and fry for a couple of minutes. Tip the sauce back into the pan and bring everything to a simmer, stir in the peas and cook for 5 minutes or until the chicken is cooked through. Add a little water if you need to thin the sauce.
- Serve with rice.