Healthy Food Recipes Chicken Caesar Salad 1 1 1 1 1 tbsp olive oil thick slices whitebread, crusts trimmed and

cut into small cubes chicken breast baby gemlettuce, or half a Cos or Romaine lettuce, cut into pieces tbsp freshly grated parmesan

For the dressing: 2 tbsp mayonnaise 1 tbsp freshly grated parmesan 1 tsp lemon juice 1/2small clove garlic, crushed 1/8 tsp Dijon mustard few drops Worcestershire sauce few drops tabasco 1. Heat the olive oil in a small non-stick frying pan and add the cubes of bread. Fry, turning occasionally, until golden brown. Remove with a slotted spoon and drain on kitchen paper. 2. Cut the chicken into bite-sized pieces and add to the pan. Fry for 3-4 minutes until cooked through and leave to cool. 3. To make the dressing combine the mayonnaise, parmesan, lemon juice, garlic, mustard, Worcestershire sauce and tabasco. 4. Mix the lettuce and the chicken and toss with most of the dressing. 5. Scatter over the grated Parmesan cheese, the croutons and drizzle with the remaining dressing Moroccan chicken with saffron honey 2 tbsp olive oil 1 X 1.7 KG chicken, jointed into 8 pieces 1 large onion, roughly chopped 3 cloves garlic, crushed 2 1/2 tsp ground cinnamon 1 1/2 tsp ground ginger 800 g tomatoes, roughly chopped 275 ml chicken stock or water 1/2 tsp strands saffron 75 ml (5 tbsp)honey 1 tsp orange flower water 25 g blanched flaked almonds, toasted small bunch coriander, roughly chopped couscous or flatbreads, to serve 1. Heat 2 tablespoons of olive oil in a heavy-based pan. Season the chicken pieces and quickly brown them on all sides. Set the chicken aside and cook the onion in the same pan until soft and just colouring. Stir in the garlic, cinnamon and ginger,

cooking for about a minute. Tip in the tomatoes, mix everything together well, turn down the heat, and cook for a further 15 minutes, stirring from time to time. 2. Boil the water or stock and dissolve the saffron in it. Pour this over the vegetables and bring the whole thing up to the boil. Set the chicken pieces on top, together with any juices that have leached out of them, and spoon the liquid over them. Turn down to a gentle simmer, cover and cook until the chicken is tender - it should take about 30 minutes but check after 25 minutes. 3. Remove the chicken pieces, set them aside, cover and keep warm. Now bring the juices to the boil and simmer until well reduced to a kind of 'cream' - it shouldn't be at all sloppy. Add the honey and continue to cook until well reduced and jam-like. Check the seasoning and add the orange flower water. Put the chicken pieces back and warm them through in the sauce. 4. Serve with a sprinkling of toasted almonds and chopped coriander on top and couscous or flat bread on the side Stir-fried beef with hoisin sauce 1 tbsp soy sauce 1 tbsp dry sherry 2 tsp sesame oil 1 fat garlic clove , crushed 1 tsp finely chopped fresh root ginger (or fresh ginger paste in a jar) 200g lean sirloin steaks , thinly sliced across the grain 1 tbsp sesame seeds 1 tbsp sunflower oil 1 large carrot , cut into matchsticks 100g mangetout , halved lengthways 140g mushrooms , sliced 3 tbsp hoisin sauce Chinese noodles , to serve 1.Mix together the soy sauce, sherry, sesame oil, garlic and ginger in a shallow dish. Add the steak and leave to marinate for about 20 minutes (or longer, if you have time). 2. Heat a large heavy-based frying pan or wok, add the sesame seeds and toast over a high heat, stirring, for a few minutes until golden. Tip on to a plate. 3. When ready to cook, heat the sunflower oil in a large frying pan or wok until hot. Add the steak with the marinade and stir fry for 3-4 minutes over a high heat until lightly browned. Remove, using a slotted spoon, on to a plate, leaving the juices in the pan. 4. Toss the carrots in the pan and stir fry for a few minutes, then add the mangetout and cook for a further 2 minutes. 5. Return the steak to the pan, add the mushrooms and toss everything together. Add the hoisin sauce and stir fry for a final minute. Sprinkle with the toasted sesame seeds and serve immediately Meatballs and Pasta

400g lean minced beef (10 per cent fat). 1 small onion, finely chopped. 1 eating apple, peeled and finely chopped (or grated). 1 red pepper, cored, seeded and finely chopped. The leaves from a few sprigs of oregano or 1 tsp of dried. Sea salt and freshly ground black pepper. 1 tbsp olive oil, for frying. 400g spaghetti Sauce: 1 small onion, finely chopped. 2 tsp olive oil. 4 x 225g packs cherry tomatoes on the vine, halved. 1 tsp red wine vinegar. Pinch sugar. Handful of fresh basil leaves 1. Mix the minced beef, onion, apple, red pepper, oregano, salt and pepper by squishing it all together with your hands. Divide into 16 smallish balls. Chill in the fridge while you make the sauce. 2. To make the sauce heat the oil in a pan, then add the onion and cook slowly for 8-10 minutes or until the onion has softened and started to go golden. Tip in the tomatoes, add the red wine vinegar and sugar and simmer very gently, uncovered, for about 20 mins. Leave to cool then blitz the sauce in a blender. 3. Heat a tbsp of oil in an ovenproof non-stick frying pan, wipe out with kitchen paper, then add the meatballs and fry gently and slowly over a low heat for 10 mins, turning them over once with tongs or two spoons. (You may need to do this in batches if your pan is not very big.) Drain off any excess fat, pour in the sauce and finish off cooking for 15 mins. 4. Bring a big saucepan of salted water to the boil, then boil the pasta for 10 minutes or until al dente. Serve topped with the meatballs and sauce Thai Burgers with Salsa and Sweet Potato Wedges 2 sweet potatoes , cut into wedges olive oil 400g extra lean minced pork 1 tbsp Thai red curry paste 1 red onion , grated, finely diced small bunch coriander , chopped 1 mango , diced 1 red chilli , finely chopped lime , juiced Little Gem lettuce , to serve 1.Heat the oven to 200C/fan 180C/gas 6. Toss the potato wedges with 1/2 tbsp olive oil. Put on a baking tray and sprinkle with salt. Bake for 20-25 minutes until tender. 2. Meanwhile, mix together the pork, curry paste, grated onion and half the coriander. Season and form into 4 burgers. Brush the burgers with a little oil then grill or griddle for 5-6 minutes each side until they are cooked through.

3. For the mango salsa, mix the mango, chilli and the rest of the coriander with the lime juice. To serve, put a burger on top of some little gem leaves and spoon over some salsa. Serve with the sweet potato wedges Spicy Sweet Potato Chips 2 large sweet potatoes, peeled 2 tsp olive oiladd to shopping list 1 tsp cayenne pepper 2 tsp paprika (preferably smoked paprika) 1/2 tsp salt 1.Preheat an oven to 400F. slice the potatoes in half lengthwise and then cut each half into four wedges. toss the wedges with the oil, cayenne pepper, paprika, and salt, and lay the pieces on a baking sheet. bake for 35 to 45 minutes, until 2.they're browned on the outside and tender all the way through. makes 4 servings