Retete Healty Low Fat

8/20/2019 Retete Healty Low Fat

1/20

CHICKEN NOODLE SOUP

INGREDIENTS

• 1.4 litres chicken stock

• 2 skinless, boneless chicken breasts, about 250g totat weight

• 2 garlic cloves, sliced

• 6 slices fresh ginger

• 1/4 tsp chinese ve spice, to taste

• 1 ediu carrot, cut into atchsticks

• !5 g dried ediu egg noodles, broken into pieces

• 100 g so"a beans

• 1#5 g canned sweetcorn, drained

• 1 pak choi, about 125g, thinl" sliced

• 6 spring onions, ends tried, 4 sliced on the diagonal, 2 nel" shredded

• 1 tbsp so" sauce

• splash sesae oil, optional

METHOD

1. $our the stock into a saut% pan or large saucepan and bring to a gentle sier. $ut the

chicken in the stock with the garlic and ginger slices and the ve spice powder and

sier, covered, for 15 inutes, until cooked. &eove fro the heat and let the chicken

sit in the 'avoured stock for 5 inutes.

2. &eove the chicken, garlic and ginger fro the stock with a slotted spoon. (et the

chicken aside to cool and discard the garlic and ginger. )ring the stock back to a sier,

then tip in the carrot and noodles and sier for 4 inutes until alost cooked. *dd the

so"a beans, sweetcorn, pak choi and 4 spring onions sliced on the diagonal and sier

for 2 ore inutes.

+. eanwhile, shred the chicken into ne shreds, see tip. (tir the chicken into the soup to

war through brie'" and season with the so" sauce and a splash of sesae oil if using.

-aste and adust the 'avour with a little ore ve spice if "ou want to.

4. adle into bowls and serve scattered with the shredded spring onions.

http://uktv.co.uk/food/ingredient/aID/504866http://uktv.co.uk/food/ingredient/aID/645622http://uktv.co.uk/food/ingredient/aID/504935http://uktv.co.uk/food/ingredient/aID/504754http://uktv.co.uk/food/ingredient/aID/504754http://uktv.co.uk/food/ingredient/aID/510417http://uktv.co.uk/food/ingredient/aID/510417http://uktv.co.uk/food/ingredient/aID/510200http://uktv.co.uk/food/ingredient/aID/503739http://uktv.co.uk/food/ingredient/aID/503749http://uktv.co.uk/food/ingredient/aID/504866http://uktv.co.uk/food/ingredient/aID/645622http://uktv.co.uk/food/ingredient/aID/504935http://uktv.co.uk/food/ingredient/aID/504754http://uktv.co.uk/food/ingredient/aID/510417http://uktv.co.uk/food/ingredient/aID/510200http://uktv.co.uk/food/ingredient/aID/503739http://uktv.co.uk/food/ingredient/aID/503749


2/20

CHICKEN FAJITAS

INGREDIENTS

For the chicken:

• 2 tbsp olive oil

• 2 tbsp lie uice

• 2 garlic cloves, crushed

• tsp paprika

• 2 tsp fresh th"e leaves

• 4 skinless, boneless chicken breasts

For the cruhe! "#oc"!o:

• 1 ripe avocado, halved, stoned and peeled

• 2 tsp lie uice

• 2 spring onions, ends tried, nel" chopped

• 2 tbsp coriander, chopped, plus 4 sprigs for serving

• cherr" toatoes, halved

To er#e:

• 1 tsp chilli sauce, such as (chiraka

• 5 tbsp natural "ogurt

• 4 corn or 'our tortillas

• 1 little ge lettuce, shredded

METHOD

1. For the chicken: n a shallow dish that is big enough to hold the chicken in a single

la"er, i3 together the olive oil, lie uice, garlic, paprika, th"e and soe black pepper

and a little salt for the arinade. a" the chicken in the dish and turn it in the arinade

so it is coated all over. eave for about 20 inutes for the 'avours to infuse.

2. For the cruhe! "#oc"!o: &oughl" crush the avocado in a bowl leaving soe chunk"

http://uktv.co.uk/food/ingredient/aID/503820http://uktv.co.uk/food/ingredient/aID/645622http://uktv.co.uk/food/ingredient/aID/508482http://uktv.co.uk/food/ingredient/aID/646102http://uktv.co.uk/food/ingredient/aID/504866http://uktv.co.uk/food/ingredient/aID/510200http://uktv.co.uk/food/ingredient/aID/505327http://uktv.co.uk/food/ingredient/aID/503710http://uktv.co.uk/food/ingredient/aID/507717http://uktv.co.uk/food/ingredient/aID/503820http://uktv.co.uk/food/ingredient/aID/645622http://uktv.co.uk/food/ingredient/aID/508482http://uktv.co.uk/food/ingredient/aID/646102http://uktv.co.uk/food/ingredient/aID/504866http://uktv.co.uk/food/ingredient/aID/510200http://uktv.co.uk/food/ingredient/aID/505327http://uktv.co.uk/food/ingredient/aID/503710http://uktv.co.uk/food/ingredient/aID/507717


3/20

pieces. (tir in the lie uice, spring onions, coriander and a little salt and pepper.

+. &eove the chicken fro the arinade and la" it on a foillined baking tra". $lace

under a preheated grill and cook for 1012 inutes, or until cooked through and well

charred, spooning the uices over half wa" through. &eove the chicken fro the grill,

but leave the grill on, and let it sit for 2+ inutes.

4. hile the chicken rests, put the toatoes on the foillined baking tra", season with

pepper then grill the for 2+ inutes until ust softened.

5. To er#e: (lice each chicken breast diagonall". )rie'" swirl the chilli sauce through the

"ogurt so it is rippled through, not copletel" i3ed in. ar the tortillas under the grill

or according to packet instructions.

6. (catter a uarter of the shredded lettuce over each tortilla. (poon over a uarter of the

crushed avocado, then la" one of the sliced chicken breasts down the centre, tucking in a

uarter of the toato halves. -op with a spoonful of the chilli "ogurt and a coriander

sprig. 7old the tortilla over to wrap. (lice in half and serve.

$UINOA SALAD %ITH COURGETTES AND PRESER&ED LEMONS

INGREDIENTS

• 150 g uinoa

• 100 g pistachio nuts, shelled

• 2 large courgettes, cut ito 1c slices

• + tbsp olive oil, plus e3tra for the courgettes

• 1 sall bunch of fresh int, stalks discarded and leaves nel" chopped

• 6 preserved leons, deseeded and nel" chopped

• leons, uiced

• 2 tsp nigella seeds

METHOD

'( )oi* the +uino" "ccor!in, to the -"cket intruction. then !r"in uin, " ie#e"n! rine thorou,h*/ 0ith co*! 0"ter unti* the ,r"in "re co*!( A**o0 the

e1ce 2oiture to !r"in "0"/ "n! then -ut the +uino" into " *"r,e 2i1in,3o0*(

http://uktv.co.uk/food/ingredient/aID/503756http://uktv.co.uk/food/ingredient/aID/505392http://uktv.co.uk/food/ingredient/aID/503820http://uktv.co.uk/food/ingredient/aID/508073http://uktv.co.uk/food/ingredient/aID/508073http://uktv.co.uk/food/ingredient/aID/508908http://uktv.co.uk/food/ingredient/aID/508908http://uktv.co.uk/food/ingredient/aID/503810http://uktv.co.uk/food/ingredient/aID/508260http://uktv.co.uk/food/ingredient/aID/503756http://uktv.co.uk/food/ingredient/aID/505392http://uktv.co.uk/food/ingredient/aID/503820http://uktv.co.uk/food/ingredient/aID/508073http://uktv.co.uk/food/ingredient/aID/508908http://uktv.co.uk/food/ingredient/aID/503810http://uktv.co.uk/food/ingredient/aID/508260


4/20

4( In " *"r,e 5r/in, -"n o#er " 2e!iu2 he"t. to"t the -it"chio nut0ithout "n/ oi* 5or 678 2inute. ,ent*/ toin, the2 to enure the/ !o not3*"cken or 3urn( Set "i!e( A!! the cour,ette to the "2e 5r/in, -"n.!ri99*e ut the tiniet "2ount o5 oi* into the -"n "n! 5r/ the2 5or 6 2inutee"ch i!e. unti* the/ ,et " ,oo! co*our on the2 3ut !on;t cook "** the 0"/

throu,h( Set "i!e(

6( A!! the 2int to the +uino" "*on, 0ith -reer#e! *e2on. o*i#e oi*. *e2on uice. e"on 0ith "*t "n! -e--er to t"te "n! 2i1 0e**( A!! the to"te!-it"chio "n! ni,e**" ee!. ,i#e the in,re!ient one


5/20

METHOD

1. $lace the uinoa in a sall saucepan with +60l water, bring to the boil, then reduce

the heat, cover and sier for 10 inutes until all the water is absorbed. &eove fro

the heat and cool copletel".

2. $lace the olives in a large bowl with the uinoa, capers, sundried toatoes, peppers,artichokes, beans, chilli, onion and herbs. i3 thoroughl".

+. For the !rein,: $lace the anchovies, olive oil, vinegar, garlic and seasoning in a

blender or ortar and pestle and whi9 or grind together until blended.

4. $our the dressing over the salad, check the seasoning, "ou will need to add salt if not

using the anchovies. :hill for about +0 inutes before serving.

TIPS AND SUGGESTIONS

;ou can roast "our own peppers or bu" the read" roasted or chargrilled.

-he anchovies add an e3tra 9ing to the dressing but "ou can leave the out if"ou like

AU)ERGINE. POMEGRANATE AND PARSLE= SALAD

INGREDIENTS

• 1 aubergine, cut into chunks

• olive oil, for dri99ling

• 100 g "ogurt

• 1 tsp ground cinnaon

• 1 poegranate, seeds onl"

• a large handful parsle", chopped

• a good glug of e3tra virgin olive oil

• a handful of watercress

• a handful of walnuts, toasted and lightl" crushed

METHOD

1. $lace the aubergine on a baking tra" and dri99le generousl" with oil. &oast for +540inutes or until soft and nicel" coloured.

http://uktv.co.uk/food/ingredient/aID/504059http://uktv.co.uk/food/ingredient/aID/503820http://uktv.co.uk/food/ingredient/aID/503710http://uktv.co.uk/food/ingredient/aID/503783http://uktv.co.uk/food/ingredient/aID/508492http://uktv.co.uk/food/ingredient/aID/508492http://uktv.co.uk/food/ingredient/aID/510968http://uktv.co.uk/food/ingredient/aID/510936http://uktv.co.uk/food/ingredient/aID/504059http://uktv.co.uk/food/ingredient/aID/503820http://uktv.co.uk/food/ingredient/aID/503710http://uktv.co.uk/food/ingredient/aID/503783http://uktv.co.uk/food/ingredient/aID/508492http://uktv.co.uk/food/ingredient/aID/510968http://uktv.co.uk/food/ingredient/aID/510936


6/20

2. :obine the "ogurt, cinnaon and pinch of salt and stir well.

+. hen the aubergine is cooked, transfer it to a bowl and add the poegranate, parsle",

a pinch of both salt and pepper and a glug of e3tra virgin olive oil. //uktv.co.uk/food/recipe/aid/65650

FATTOUSH

http://uktv.co.uk/food/ingredient/aID/505999http://uktv.co.uk/food/ingredient/aID/505392http://uktv.co.uk/food/ingredient/aID/503810http://uktv.co.uk/food/ingredient/aID/508073http://uktv.co.uk/food/ingredient/aID/510968http://uktv.co.uk/food/ingredient/aID/510936http://uktv.co.uk/food/recipe/aid/656580http://uktv.co.uk/food/ingredient/aID/505999http://uktv.co.uk/food/ingredient/aID/505392http://uktv.co.uk/food/ingredient/aID/503810http://uktv.co.uk/food/ingredient/aID/508073http://uktv.co.uk/food/ingredient/aID/510968http://uktv.co.uk/food/ingredient/aID/510936http://uktv.co.uk/food/recipe/aid/656580


7/20

INGREDIENTS

For the !rein,:

• 2 garlic cloves, inced

• 1 leon, uiced

• 2 tbsp white wine vinegar


• 2 tsp suac

• 1 tsp 9a=atar spice i3, available at good *sian stores

For the "*"!:

• 1 sall cauli'ower, thinl" sliced

• + spring onions, thinl" sliced

• 12 radishes, thinl" sliced

• sall handful of int, roughl" chopped

• big handful parsle", roughl" chopped

• 2 slices r"e bread

• pupkin seeds, toasted, to serve

METHOD

1. For the !rein,: :obine all ingredients in a a ar or other container with a lid

and shake to i3 well.

2. For the "*"!: $lace the cauli'ower, spring onions and radishes into a large bowl.

$our over the dressing and i3 well, aking sure ever"thing gets a coating. eave to

arinate at roo teperature for about 20 inutes.

+. -oast the r"e bread. hile still hot, rub with a clove of garlic and break into sall

pieces. i3 into the arinating vegetables and allow the bread to soak up soe of the

dressing before serving.

4. hen "ou=re read" to eat, i3 through the herbs and check for seasoning. -op each

portion with a sprinkling of suac, toasted seeds and a dri99le of e3tra virgin olive oil.

http://uktv.co.uk/food/ingredient/aID/645622http://uktv.co.uk/food/ingredient/aID/503810http://uktv.co.uk/food/ingredient/aID/503820http://uktv.co.uk/food/ingredient/aID/504780http://uktv.co.uk/food/ingredient/aID/510200http://uktv.co.uk/food/ingredient/aID/646851http://uktv.co.uk/food/ingredient/aID/508073http://uktv.co.uk/food/ingredient/aID/508073http://uktv.co.uk/food/ingredient/aID/508492http://uktv.co.uk/food/ingredient/aID/645622http://uktv.co.uk/food/ingredient/aID/503810http://uktv.co.uk/food/ingredient/aID/503820http://uktv.co.uk/food/ingredient/aID/504780http://uktv.co.uk/food/ingredient/aID/510200http://uktv.co.uk/food/ingredient/aID/646851http://uktv.co.uk/food/ingredient/aID/508073http://uktv.co.uk/food/ingredient/aID/508492


8/20

http>//uktv.co.uk/food/recipe/aid/6565+

KALE AND CHORI>O STE%

INGREDIENTS


• 1 red onion, sliced

• 150 g chori9o, diced

• 200 g kale, shredded

• litres vegetable or chicken stock

• 420 g butter beans, still in their water

• 1 butternut suash, diced

• 1 tbsp dried i3ed herbs

• 1 tsp paprika

• 400 g canned chopped toatoes

METHOD

1. ?eat the oil in a large pan and fr" the onion and chori9o for a few inutes until the

onion has softened. *dd the kale, stock, butterbeans, suash, i3ed herbs, paprika and

toatoes.

2. )ring the i3ture to the boil, reduce the heat, cover and sier for +0 inutes, until

the suash and kale are tender. (eason to taste and serve with crea" ashed potatoesor crust" bread rolls.

http>//uktv.co.uk/food/recipe/aid/656626

CHICKEN AND PESTO PASTA

http://uktv.co.uk/food/recipe/aid/656583http://uktv.co.uk/food/ingredient/aID/503820http://uktv.co.uk/food/ingredient/aID/503735http://uktv.co.uk/food/ingredient/aID/507330http://uktv.co.uk/food/ingredient/aID/507330http://uktv.co.uk/food/ingredient/aID/504595http://uktv.co.uk/food/ingredient/aID/505783http://uktv.co.uk/food/ingredient/aID/508482http://uktv.co.uk/food/recipe/aid/656626http://uktv.co.uk/food/recipe/aid/656583http://uktv.co.uk/food/ingredient/aID/503820http://uktv.co.uk/food/ingredient/aID/503735http://uktv.co.uk/food/ingredient/aID/507330http://uktv.co.uk/food/ingredient/aID/504595http://uktv.co.uk/food/ingredient/aID/505783http://uktv.co.uk/food/ingredient/aID/508482http://uktv.co.uk/food/recipe/aid/656626


9/20

INGREDIENTS

• 125 g fro9en broad beans

• 140 g linguine, snapped in half

• !5 g green beans, ste ends tried, sliced in half lengthwa"s

• 1 tbsp pine nuts


• 2 sall skinless, boneless chicken breasts, cubed

• 2 garlic cloves, thinl" sliced

• + tbsp goodualit" pesto

• basil leaves, to garnish

• paresan, grated, for serving, optional

METHOD

1. :ook the broad beans in a sall saucepan of boiling water for +4 inutes then drain,

cool slightl" and pop the beans out of their skins. (et aside.

2. $ut a ediu saucepan of water on to boil, then tip in the pasta and cook for 10

inutes @or according to instructions on the packetA, adding the green beans for the last 4

inutes.

+. hile the pasta is cooking, dr" fr" the pine nuts in a large fr"ing or saut% pan until

golden, shaking the pan often so the" donBt burn, then tip the out into a sall dish and

set aside. ?eat the oil in the sae pan and fr" the chicken and garlic for 45 inutes or

until cooked and the chicken is starting to brown. &eove fro the heat, season with

pepper and stir in the skinned broad beans.

4. Crain the pasta, reserving 2 tablespoons of the cooking water. $ut the pasta in the pan

with the chicken and return the pan to a ver" low heat. (tir in the pesto and pine nuts and

toss all together with the reserved pasta water until ever"thing is well wared through.

(eason to taste with salt and pepper if needed.

5. (catter with a few basil leaves and serve with paresan for sprinkling if "ou like.

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10/20


-his is a coplete eal in itself and "ou can var" it a little b" adding ahandful of black olives at the end, or b" using chopped broccoli instead of thegreen beans and peas instead of the broad beans. -his dish is also good servedcold.

;ou can also easil" double the ingredients in this recipe to serve ore people.


LEMON CHICKEN SALAD

INGREDIENTS

• 2 chicken breasts, cut into strips


• 1 leon, 9est and uice

• 4 sprigs th"e, leaves reoved fro stalks

• 1/2 tsp dried red chilli 'akes

• !0 g bag rocket, or i3ed salad leaves

• handful basil, torn into shreds

• 2 sprigs int, chopped

•

1/2 red onion, thinl" sliced• handful black olive, chopped in half lengthwa"s

http://uktv.co.uk/food/recipe/aid/655401http://uktv.co.uk/food/ingredient/aID/504866http://uktv.co.uk/food/ingredient/aID/503820http://uktv.co.uk/food/ingredient/aID/503810http://uktv.co.uk/food/ingredient/aID/510568http://uktv.co.uk/food/ingredient/aID/510568http://uktv.co.uk/food/ingredient/aID/503729http://uktv.co.uk/food/ingredient/aID/503729http://uktv.co.uk/food/ingredient/aID/504170http://uktv.co.uk/food/ingredient/aID/508073http://uktv.co.uk/food/ingredient/aID/508073http://uktv.co.uk/food/recipe/aid/655401http://uktv.co.uk/food/ingredient/aID/504866http://uktv.co.uk/food/ingredient/aID/503820http://uktv.co.uk/food/ingredient/aID/503810http://uktv.co.uk/food/ingredient/aID/510568http://uktv.co.uk/food/ingredient/aID/503729http://uktv.co.uk/food/ingredient/aID/504170http://uktv.co.uk/food/ingredient/aID/508073


11/20

METHOD

'( Put the chicken 3re"t tri-. o*i#e oi*. *e2on 9et "n! uice. th/2e "n! chi**i

?"ke into " e"*"3*e 5oo! 3",( Se"on 0ith "*t "n! -e--er(

4( Se"* the 3", "n! h"ke to co#er the chicken 3re"t 0ith "** the ?"#our(

I5 /ou h"#e ti2e /ou c"n *e"#e the chicken to 2"rin"!e in the 5ri!,e 5or6@ 2inute "t thi -oint(

6( He"t " 5r/in, -"n "n! ti- the content o5 the 3", into the -"n( Fr/

chicken 5or 7'@ 2inute unti* cooke! throu,h(

8( Me"n0hi*e. -re"! rocket. 3"i* "n! 2int onto t0o -*"te "n! -rink*e

0ith *ice! onion(

B( A!! the o*i#e to the chicken. "n! tir throu,h to 0"r2( A5ter '

2inute. -oon the chicken onto the "*"!( A!! " +uee9e o5 *e2on uice

to the -"n "n! 0"r2 throu,h. tirrin, "** the ti2e to cre"te " *e2on/"uce(

( Dri99*e o#er the *e"#e to


12/20

• 2 stalks celer"

• 100 g feta cheese, crubled

• 4 tbsp chopped int, and/or coriander leaves

• 60 l leons

•

100 g slivered alonds• 50 g chopped pistachio nuts

METHOD

1. $lace beetroot in a pot, cover with water and boil until tender about 2060 inutes,

depending on their si9e. :ool, peel and dice into 1c cubes. $lace in a bowl with the olive

oil and salt and pepper to taste, and toss through.

2. n a separate bowl i3 couscous, leon 9est, 1 tsp salt and boiling water. (tand for

about 10 inutes then break up with a fork.

+. i3 spring onions, celer", feta, int or coriander and leon uice into the couscous. -ransfer to a serving bowl and top with alonds, pistachios and the beets or, if preferred,

toss ever"thing together.

http>//uktv.co.uk/food/recipe/aid/6452#1

SPAGHETTI PRIMA&ERA

INGREDIENTS

• 150 g spaghetti

• 100 g broccoli, cut into sall 'orets

• !5 g courgettes, cut into strips

• 1 tbsp butter

• 4 spring onions, nel" sliced

• 100 g fro9en peas

• 1 toato, skinned, deseeded and chopped

• 150 l cree fraiche

•

!5 l vegetable stock• suee9e of leon uice

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13/20

• 4 tbsp freshl" grated paresan

METHOD

1. :ook the spaghetti according to packet instructions.

2. )lanch the broccoli and courgette in lightl" salted boiling water for 4 inutes.

+. elt the butter in a saucepan and gentl" fr" the spring onions for 2 inutes. (tir in the

peas and cook for 1 inute. (tir in the chopped toato and the blanched broccoli and

courgette and cook for 1 inute ore.

4. (tir in the cree fraiche, vegetable stock, a suee9e of leon uice and paresan

cheese. :ook over a gentle heat for 2+ inutes. (eason to taste then toss the spaghetti

with the sauce.

http>//uktv.co.uk/food/recipe/aid/611+4#

)ROCCOLI. CASHE% AND TOFU STIR FR=

INGREDIENTS

For the 2"rin"!e

• 1 red onion, roughl" chopped

• 1 garlic clove, nel" sliced

• 5 c fresh root ginger, peeled and nel" chopped

• 1/4 hot red chilli, deseeded and nel" chopped

• -he uice of 2 lies

• 2 tbsp so" sauce, use gluten free so" sauce if "ou are aking this as a glutenfree recipe

• 250g of r tofu, cut into 2c

For the tir 5r/

•

1 tbsp sun'ower oil• 200 g -enderste broccoli, cut into 2c diaganol slices

http://uktv.co.uk/food/recipe/aid/611349http://uktv.co.uk/food/ingredient/aID/645622http://uktv.co.uk/food/ingredient/aID/506676http://uktv.co.uk/food/ingredient/aID/503739http://uktv.co.uk/food/ingredient/aID/503711http://uktv.co.uk/food/ingredient/aID/503727http://uktv.co.uk/food/recipe/aid/611349http://uktv.co.uk/food/ingredient/aID/645622http://uktv.co.uk/food/ingredient/aID/506676http://uktv.co.uk/food/ingredient/aID/503739http://uktv.co.uk/food/ingredient/aID/503711http://uktv.co.uk/food/ingredient/aID/503727


14/20

• 100 g cashew nuts

• 7resh coriander leaves, to garnish

METHOD

1. i3 the onion, garlic, ginger, chilli, lie uice and so" sauce in a ediusi9ed

container. *dd the tofu and gentl" stir to cover with the arinadeE donBt be too vigorousor "ouBll break it up if "ou have tie, "ou can arinade the tofu for an hour before

cooking or ideall" overnight but this is not essential.

2. -ake the tofu out of the arinade. Crain oF the liuid and reserve.

+. ?eat the oil in a wok over a high heat. *dd the onion, garlic, chilli, and ginger fro the

arinade to the pan and stir fr" for a couple of inutes.

4. *dd the broccoli and continue to cook for a couple of inutes. -ip in the nuts and fr"

until the" are patched with brown. *dd the tofu and stir it in ver" gentl".

5. $our in the liuid fro the arinade and 200l water. &educe the heat, cover and cook

gentl" for 2 inutes, or until ever"thing is heated through. (erve with plain rice.

http>//uktv.co.uk/food/recipe/aid/6542!

GINGER7POACHED CHICKEN %ITH CORIANDER DRESSING

INGREDIENTS

• +!5 l chicken stock

• 12 slices ginger

• 2 3 200g chicken breast llets, tried

• 1!5 g bab" broccoli, tried

For the !rein,

• #0 g tahini

• 2 tbsp water

• 2 tbsp leon uice• 2 tsp white wine vinegar

http://uktv.co.uk/food/recipe/aid/654827http://uktv.co.uk/food/ingredient/aID/506676http://uktv.co.uk/food/ingredient/aID/506676http://uktv.co.uk/food/ingredient/aID/503727http://uktv.co.uk/food/ingredient/aID/503727http://uktv.co.uk/food/recipe/aid/654827http://uktv.co.uk/food/ingredient/aID/506676http://uktv.co.uk/food/ingredient/aID/503727


15/20

• 1 garlic clove, crushed

• coriander leaves

• parsle" leaves

METHOD

1. -o ake the coriander dressing, place the tahini, water, leon uice, vinegar, garlic,coriander, parsle", salt and pepper in a blender and blend until sooth.

2. $lace stock, ginger and chicken in a large saucepan over ediu heat. )ring to the

boil, then reduce heat to sier.

+. (ier for 6 inutes then add the broccoli, and cook for a further + inutes or until

chicken is cooked through and broccoli, is tender. &eove chicken fro pan and slice.

$lace on serving plates with the broccoli, and spoon over the coriander dressing.


STUFFED COURGETTES

INGREDIENTS

• + large courgettes

• 200 l hot water

• 200 g canned chopped toatoes

•

4 tbsp olive oil

For the


16/20

• 250 g "ogurt

• 2 tbsp dill, chopped

• 1 garlic clove, sashed

• 2+ tbsp e3tra virgin olive oil

METHOD

'( %"h. to- "n! t"i* the cour,ette "n! cut into 6 or 8 -iece 7'@c2 *on, th"t

c"n t"n! on their o0n( Ue " *on,. h"r- kni5e. i!e"**/ 0ith " thick 3*"!e

or " corer to coo- out their 2i!!*e(

4( Mi1 "** the //uktv.co.uk/food/recipe/aid/65+0+#

SMOKED HADDOCK STE% %ITH PEAS AND NE% POTATOES

http://uktv.co.uk/food/ingredient/aID/503710http://uktv.co.uk/food/ingredient/aID/505679http://uktv.co.uk/food/ingredient/aID/645622http://uktv.co.uk/food/recipe/aid/653039http://uktv.co.uk/food/ingredient/aID/503710http://uktv.co.uk/food/ingredient/aID/505679http://uktv.co.uk/food/ingredient/aID/645622http://uktv.co.uk/food/recipe/aid/653039


17/20

INGREDIENTS


• 1 red onion, nel" chopped

• 2 garlic cloves, peeled and nel" sliced

• 1 tsp ground coriander

• 1 large red chilli, deseeded and nel" chopped

• 150 l white wine

• 600 g bab" new potatoes, an" large ones cut in half

• !50 l sh stock, use a gluten free version if "ou are aking this as a glutenfree recipe

• 100 g sugar snap peas, halved widthwa"s

• 250 g asparagus, cut into 2.5c lengths

• 1 large toato , diced

• 500 g soked haddock, skinless and boneless, cut into 2+c chunks

• 2 tbsp parsle", roughl" chopped

• 2 tbsp fresh coriander, roughl" chopped

METHOD

1. ?eat the oil in a large, ovenproof pot over a ediu heat. 7r" the onions for a couple

of inutes. *dd the garlic and ground coriander and continue to cook, for a inute or

two, until the onion is translucent. $our in the wine and let it bubble until it has all but

disappeared.

2. *dd the potatoes to the pot along with the stock. &educe the heat slightl" and sier,

uncovered for 15 inutes until the potatoes are alost tender. *dd the toatoes,

asparagus and sugar snaps and continue to sier for 5 inutes.

+. $our the sh and herbs into the pot and cook, covered, for 2+ inutes until sh has

turned opaue.

4. adle into bowls and serve iediatel".

http>//uktv.co.uk/food/recipe/aid/656#+5

http://uktv.co.uk/food/ingredient/aID/503820http://uktv.co.uk/food/ingredient/aID/645622http://uktv.co.uk/food/ingredient/aID/505327http://uktv.co.uk/food/ingredient/aID/511073http://uktv.co.uk/food/ingredient/aID/504035http://uktv.co.uk/food/ingredient/aID/555356http://uktv.co.uk/food/ingredient/aID/508492http://uktv.co.uk/food/ingredient/aID/505327http://uktv.co.uk/food/ingredient/aID/505327http://uktv.co.uk/food/recipe/aid/656935http://uktv.co.uk/food/ingredient/aID/503820http://uktv.co.uk/food/ingredient/aID/645622http://uktv.co.uk/food/ingredient/aID/505327http://uktv.co.uk/food/ingredient/aID/511073http://uktv.co.uk/food/ingredient/aID/504035http://uktv.co.uk/food/ingredient/aID/555356http://uktv.co.uk/food/ingredient/aID/508492http://uktv.co.uk/food/ingredient/aID/505327http://uktv.co.uk/food/recipe/aid/656935


18/20

CHICOR= SALAD

INGREDIENTS• 2 heads of chicor", outer leaves reoved and core sliced into rounds

• 5 radishes, sliced into thin rounds

• 2 cleentines, peeled and sliced into 6 rounds

• 1 sall sweet chilli, nel" sliced into rounds

• pack of fresh 'at leaf parsle", roughl" chopped

• + tbsp e3tra virgin olive oil

• 1 tbsp sherr" vinegar

• 1 tsp sweet paprika, such as pientGn de la vera dulce

• leons, uiced

• 50 g anchego cheese

METHOD

'( A!! the chicor/. r"!ih. c*e2entine *ice. chi**i -e--er "n! the -"r*e/ to "

3o0*( Dri99*e in the o*i#e oi*. herr/ #ine,"r. the 0eet -"-rik" "n! *e2on

uice(

4( A!! " -inch o5 ?"ke! e" "*t. "n! 0ith c*e"n h"n! 2i1 the

in,re!ient to,ether in the 3o0* h"n! "re 3et to enure "** the

in,re!ient "re e#en*/ 2i1e! "n! the !e*ic"te chicor/ *e"#e "re *e5t

int"ct(

6( Tr"n5er the "*"! to " er#in, -*"te. *"/erin, "** the in,re!ient o

e#er/thin, c"n 3e een(

8( S-rink*e the 2"nche,o h"#in, o#er the to- o5 the "*"! "n! !ri99*e

","in 0ith the e1tr" #ir,in o*i#e oi* "n! "


19/20

traditional sokehouses. -he peppers *nton" used were picked fresh read" tobe soked, dried then illed b" *nton"Bs supplier Iose ?ernande9 (..ustoutside Iarai9 de la Jera.

atch the video to see *nton" create the salad fro scratch.

http>//uktv.co.uk/food/recipe/aid/65!!2!

COURGE TTE FR ITTATA

INGREDIENTS

• 1 onion, nel" diced

• + tbsp e3tra virgin olive oil

• +4 courgettes, nel" sliced

• 5 eggs

METHOD

1. Dsing a 120c nonstick fr"ing pan, sweat the onion in the olive oil for 56 inutes

until soft but not coloured.

2. *dd the courgettes to the pan, season and cook for a further 10 inutes over a

ediulow heat, until the courgettes have softened and lightl" caraelised.

+. Kuickl" beat the eggs together, season with salt and freshl" ground black pepper andpour into the pan. Dse a spatula to distribute the egg evenl" through the courgettes.

eave to cook until the egg begins to r up near the base of the pan.

4. $reheat the grill to a ediu heat. $lace the pan of frittata under the grill @keep the

handle awa" fro the heat or protected with foilA and cook for 45 inutes until the eggs

are golden and set on top.

5. (lide the frittata onto a serving plate and cut into wedges.

http>//uktv.co.uk/food/recipe/aid/6++0#5

SMOKED MACKEREL SALAD

http://uktv.co.uk/food/recipe/aid/657727http://uktv.co.uk/food/ingredient/aID/508333http://uktv.co.uk/food/ingredient/aID/503820http://uktv.co.uk/food/ingredient/aID/505392http://uktv.co.uk/food/ingredient/aID/503791http://uktv.co.uk/food/recipe/aid/633095http://uktv.co.uk/food/recipe/aid/657727http://uktv.co.uk/food/ingredient/aID/508333http://uktv.co.uk/food/ingredient/aID/503820http://uktv.co.uk/food/ingredient/aID/505392http://uktv.co.uk/food/ingredient/aID/503791http://uktv.co.uk/food/recipe/aid/633095


20/20

INGREDIENTS

• !00 g new potatoes

• 4 sprigs rosear"

• 4 sprigs th"e

• 4 ackerel llets, pinboned

• 1 tbsp e3tra virgin olive oil

• 1 leon, uiced

• 100 l cree fraiche

• 200 g salad leaves

METHOD

1. $lace the potatoes in a cooking pot of water, bring to the boil and cook for 15 inutesor until the potatoes are tender when pierced with a fork. Crain and set aside to cool,

before slicing in half.

2. $repare the ini sokers b" popping a handful of woodchips and a sprig each of

rosear" and th"e into four aluinu takeawa" bo3es. $ush +L4 skewers across the

top of each bo3. $lace the ackerel llets on a plate and generousl" season on both sides

with sea salt and ground black pepper. *rrange each ackerel llet on top of the skewers

on each bo3. $lace another aluinu bo3es on top and wrap the all in foil. $ut the

wrapped bo3es over a hot barbecue and allow to soke for 15 inutes.

+. &eove the ackerel fro the hoeade sokers, allow to cool, then reove the'esh and 'ake with a fork. (et aside on a plate.

4. hisk together the oil, leon uice and crMe fraiche in a sall bowl. *rrange the

salad leaves on a large serving platter, place the potatoes on top and scatter with the

soked ackerel. Cri99le with the crea" dressing and serve straight awa".


f "ou donBt have tie to ake the hoeade sokers sipl" bu" read"soked ackerel fro the shonger or superarket.
http://uktv.co.uk/food/ingredient/aID/509350http://uktv.co.uk/food/ingredient/aID/509350http://uktv.co.uk/food/ingredient/aID/510568http://uktv.co.uk/food/ingredient/aID/510568http://uktv.co.uk/food/ingredient/aID/503810http://uktv.co.uk/food/ingredient/aID/509350http://uktv.co.uk/food/ingredient/aID/510568http://uktv.co.uk/food/ingredient/aID/503810

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