Tapenade

Great with a champagne toast! This olive spread has an incredible flavor, is very quick to make and holds well several days. Bring to room temperature before serving.

1 cup pitted kalamata olives, drained
3 to 6 cloves garlic
2 tbs. lemon juice
1 tbs, chopped parsley
2 tsp, drained capers
1/2 tbs, Dijon mustard
1/2 tsp, dried thvme
1 tsp good olive oil

Process all except the oil, pulsing. To incorporate: Add oil through the feed tube while pulsing. Serve with baguette slices brushed with olive oil and toasted. Can be prepared ahead.

Braised Chicken Provençal

(for two)
This is grown-up food, richly, sensually favored. Wonderful served with a wide ribbon pasta or Crestedi Gallo and a simple butter leaf salad tossed with balsamic
vinegar and olive oil.

2 slices bacon
3 lbs. skinned chicken parts,
dredged in four, salt and pepper
1 sliced brown onion
1 tsp. fresh garlic
1/2 cup red wine (or madeira)
14 oz. can plum tomatoes (don’t drain) ,
coarsely chopped after in the pot
1/2 sliced red bell pepper
1 sliced yellow bell pepper
Zest of half an orange
1/2 tsp. each thyme, rosemary,
fennel seeds, turmeric
1/4 tsp. crushed red pepper or cayenne
1/2 cup kalamata olives
3 tbs. minced fresh parsley

Preheat the oven to 325 degrees. In a large saute pan (with a lid), cook the bacon. Remove it and brown the chicken. Remove the chicken from the pan and saute the onions. When the onions are translucent, put all of the ingredients except the olives and parsley into the pot.

Bring to a boil with the chicken. Cover and bake in the preheated oven for 1 hour.Transfer the chicken pieces to a serving platter, keep warm. Skim the fat off of thesauce. Add the olives and parsley, boil and stir five minutes. Season with salt and freshly ground pepper and pour over the chicken.

Skewered Fish with Citrus Marinade

  8 oz each ahi, salmon and seabass fllets
  Garlic pepper to taste
  4 oz olive oil
  3 oz fresh tangerine juice
  1 oz white wine of choice
  3 Tb. fresh rosemary, coarsely chopped
  3 Tb. fresh cilantro or Italian parsley, chopped
  3 large garlic cloves, crushed

Cut  all  fllets  into  1-1/2  inch  thick  slices. Thread  2
skewers  (approx.  2”  apart)  through  ahi,  salmon  and
seabass. Repeat  until  all  fsh  is  skewered. Place  fish
in  a  shallow  dish  and  dust  with  garlic  pepper. mix
together olive oil and all remaining ingredients. Pour
over fish, cover and refrigerate 30-45 minutes. Grill on
high heat  (400° - 500°) 4-5 minutes per side  (or until
preferred doneness is reached).

Crunchy detox salad

SERVES 4 ● PREP 15-20 minS
● COOK 1 min Easy Good source of vitamin C, counts as 3 of 5-a-day, low fat

This vibrant salad is full of textures and flavours. it makes a great lunchbox or light supper and will keep in the fridge for up to three days. Give it a stir before serving.

250g broccoli, cut into small forets
100g ready-to-eat dried apricots, cut into strips
300g red cabbage, fnely shredded
400g can chickpeas, rinsed and drained
50g sunfower seeds
1 small red onion, finely sliced
2cm piece ginger, grated
juice of 1 small orange
1 tbsp balsamic vinegar
2 tsp olive oil

1 Blanch the broccoli in a pan of boiling water for 1 min. Drain and quickly cool
under cold running water, then pat dry with kitchen paper. Put in a bowl with
the apricots, broccoli, red cabbage, chickpeas and sunfower seeds.
2 Put the onion and ginger in a bowl withthe orange juice, vinegar and oil. mix well
Leave for 5 mins to soften the onion, thenadd to the salad and thoroughly toss
everything together.

PER SERVING 248 kcals, protein 12g, carbs 28g,
fat 11g, sat fat 1g, fbre 9g, sugar 16g, salt 0.38g

Vegetable tagliatelle with lemon & chive sauce

SERVES 4 ● PREP 10-15 minS
● COOK 10-12 minS Easy High in fibre, good source of folic acid, low fat

450g mixed vegetables such as green beans, asparagus, broad beans and peas
400g tagliatelle
1 lemon
1 tbsp Dijon mustard
1 tbsp olive oil
3 tbsp snipped chives
grated Parmesan (or vegetarian alternative), to serve.

1 Halve the green beans and cut the asparagus into 3 pieces on the diagonal.
Cook the tagliatelle, adding the vegetables for the final 5 mins of the cooking time.
2 meanwhile, grate the zest from half the lemon and squeeze the juice from the
whole lemon. Put juice in a small pan with the mustard, olive oil and a little black pepper. Warm through until smooth.
3 Drain the pasta and veg, adding 4 tbsp of the water to the lemon sauce. Return the pasta to the pan, reheat the sauce, adding most of the chives, then add to the pasta, tossing everything together well. Divide between 4 shallow bowls and top each with black pepper, Parmesan and the remaining chives.

PER SERVING 469 kcals, protein 21g, carbs 84g,
fat 8g, sat fat 3g, fbre 7g, sugar 4g, salt 0.48g

Apple & date turnover

SERVES 4-6 ● PREP 20 minS PLuS 10 minS
FREEzinG ● COOK 20 minS Easy

1 tbsp plain four, plus extra for dusting
375g all-butter puff pastry
2 eating apples, peeled, cored and finely chopped
2 pitted dates, finely chopped
25g caster sugar
½ tsp cinnamon
1 tsp lemon juice
1 egg, beaten, for brushing
icing, to serve (optional)

1 Heat oven to 200C. Place a baking sheet in the oven. Lightly four a work surface
and roll the pastry out to a 25 x 30cm rectangle. mix the apples with the dates, 1
tbsp four, sugar, cinnamon, lemon juice and a pinch of salt. Spoon over one half of
the pastry, leaving a border around the edge. Brush the edges of the pastry with a
little of the egg, then fold the other half over the top, pressing the edges together to seal well. Slash the top with a knife and brush with the remaining egg.
2 Place in the freezer for 10 mins to frm
up the pastry, then carefully lift onto the hot baking sheet and bake for 20 mins.
Drizzle with icing, if you like, and serve with custard or ice cream.

PER SERVING (for 4) 467 kcals, protein 8g, carbs 54g,
fat 26g, sat fat 16g, fbre 3g, sugar 19g, salt 1g

Leek & bacon risotto

SERVES 4 ● PREP 10 minS
● COOK 25 minS Easy

1.5 litres chicken stock
1 tbsp olive oil
4 streaky smoked bacon rashers, cut into pieces
3 large leeks, chopped
300g risotto rice
125ml white wine
50g grated Parmesan
1 bunch chives, chopped

1 Keep the stock hot in a saucepan.
Heat the oil in another large pan and fry the bacon until crisp. Remove from the
pan with a slotted spoon and set aside.
2 Stir in the leeks and soften for 5-7 mins.
Add the rice and cook for 1 min. Pour in the wine and keep stirring until it is
absorbed. Add the stock, one ladle at a time, stirring and waiting for the rice
to absorb the liquid before adding more.
Continue for about 20 mins until the rice is just cooked and the risotto has
a creamy consistency. Season, then stir through the bacon along with most of
the Parmesan and chives, saving a little of each to scatter over before serving.

PER SERVING 445 kcals, protein 17g, carbs 67g,
fat 13g, sat fat 5g, fbre 6g, sugar 7g, salt 1.81g

MAkE IT VEGGIE
Leek, pea & pepper risotto
Leave out the bacon. Fry 2 sliced red peppers with the leeks until softened. use
vegetable stock and, when the risotto is almost ready, stir in 140g frozen peas to
heat through. Finish with grated vegetarian cheese.

Coconut-crusted lime chicken

SERVES 4 ● PREP 10 minS ● COOK 25 minS Easy

8 skinless, boneless chicken thighs
zest and juice of 2 limes, plus extra
wedges to serve
2 tsp medium curry powder or garam masala
1 tsp chilli powder (optional)
50g desiccated coconut
1 tbsp vegetable oil
mango chutney and rice, to serve

Heat oven to 200C. Put the chicken in a large bowl with the lime zest and juice,
curry powder, chilli powder, if using, and seasoning. mix well, then toss in the
coconut. Place chicken on a rack sitting in a roasting tin, drizzle with the oil, then bake for 25 mins until cooked through and tender. Serve with mango chutney,
lime wedges for squeezing over and rice, if you like.

PER SERVING 316 kcals, protein 41g, carbs 2g,
fat 16g, sat fat 9g, fbre 2g, sugar 1g, salt 0.49g

Tip Double
the recipe, adding 8 chicken drumsticks instead of extra thighs, and make enough for your family’s lunchboxes the next day.

Smoked trout fish pies

SERVES 4 ● PREP 20 minS ● COOK 15 minS Easy

1½ tbsp butter
3 tbsp four
350ml full-fat milk
1-2 tbsp creamed horseradish (optional)small bunch dill, chopped
1 large bunch spring onions, chopped
zest 1 lemon 350g smoked trout fllets, any skin and bones removed, faked into
big chunks
450g leftover mashed potato

1 Heat oven to 200C. melt the butter in a saucepan, then stir in the four for 1 min.
Gradually stir in the milk and horseradish, if using. Bubble the sauce to thicken for a couple of mins, then add the dill, three-quarters of the onions, the lemon
zest, fsh and some seasoning. Pour into 4 individual pie dishes or 1 large pie dish.
2 mix the mashed potato with the remaining spring onion. Spoon over the
fish mixture, then bake for 15-20 mins until golden and bubbling.

PER SERVING 382 kcals, protein 27g, carbs 27g,
fat 19g, sat fat 6g, fbre 3g, sugar 6g, salt 2.58g

MAkE IT dIFFERENT
Swap the trout for hot-smoked salmon, or a mixture of prawns with some snipped smoked salmon trimmings.

Sausage & broccoli pasta

SERVES 2 EASiLy DOuBLED ● PREP 5 minS
● COOK 20 minS Easy

200g pasta shapes
150g purple sprouting broccoli,
cut into pieces, or regular broccoli
2 tbsp extra virgin olive oil
2 garlic cloves, sliced
½ tsp fennel seeds (optional)
½ tsp crushed red chillies
2 Italian-style pork sausages, skins removed and meat broken into pieces
Parmesan shavings, to serve

1 Bring a large pan of water to the boil and cook the pasta until nearly al dente.
Throw in the broccoli and cook for 2 mins more. Drain, saving 1-2 tbsp of the water.
2 Heat the oil in a large frying pan and add the garlic, fennel seeds, if using, and chillies. When they start to colour a bit, add the sausage and cook until golden and cooked through. Tip in the pasta and broccoli with the reserved water and toss. Serve hot with the Parmesan shavings.

PER SERVING 738 kcals, protein 34g, carbs 80g,
fat 34g, sat fat 11g, fbre 7g, sugar 5g, salt 1.25g

Tip Sausages that contain favours like sundried tomatoes, caramelised onions,
Parmesan or fennel work well in this dish.

Baked polenta with spinach & goat’s cheese

SERVES 4 ● PREP 20 minS ● COOK 20 minS Easy

3 garlic cloves, chopped
800g chopped tomatoes
300g fresh spinach
500g ready-made polenta
1 tbsp olive oil
100g goat’s cheese with rind, broken into chunks

1 Heat oven to 220C and boil the kettle. in a bowl, mix the garlic and tomatoes with seasoning, then pour into a large baking dish. Place the spinach in a large colander and pour boiling water over until wilted.
Rinse in cold water and squeeze out all the excess water you can with your hands.
Roughly chop, season, and scatter on top of the tomatoes.
2 Slice the polenta, then overlap on top of the spinach. Drizzle with the oil and bake in the oven for 10-15 mins. Scatter over the cheese and return to the oven for 5 mins more, or until the cheese is golden and bubbling. Serve hot.

PER SERVING 240 kcals, protein 12g, carbs 26g,
fat 10g, sat fat 5g, fbre 6g, sugar 7g, salt 1.6g

Cinnamon rubbed salmon with couscous & harissa yoghurt

Cinnamon rubbed salmon with couscous & harissa yoghurt
SERVES 2 ● PREP 15 minS ● COOK 10 minS
Easy Superhealthy, heart healthy

100g couscous
2 tbsp sultanas
small bunch coriander, chopped
1 tsp ground cinnamon, plus a large pinch
200ml hot vegetable stock
1 tbsp honey
1 tbsp olive oil
2 salmon fllets
1 heaped tbsp harissa paste
170g fat-free Greek yoghurt


1 Heat the grill. Put the couscous, sultanas, most of the coriander, 1 tsp
cinnamon and some seasoning in a bowl.
Pour over the hot vegetable stock and set aside for 5 mins to soak.
2 mix together the pinch of cinnamon, honey and oil. Sit the salmon in a baking
tray, spread over the honey mixture and season. Cook under a hot grill for about
8 mins until the fsh is cooked through.
3 meanwhile, swirl together the harissa and yoghurt. Fluff up the couscous with
a fork and serve with the fsh and yoghurt, sprinkled with the remaining coriander
alongside some green beans, if you like.

PER SERVING 557 kcals, protein 41g, carbs 49g,
fat 23g, sat fat 4g, fbre 1g, sugar 21g, salt 0.78g

MAkE IT WITH CHICkEN
Honey chicken with sultana couscous
Swap salmon for 2 skinless, boneless chicken breasts. Slash each breast a few
times before rubbing with the honey mixture, then grill for 10-15 mins until
cooked, turning halfway through cooking.

Chicken pilaf with dill & pine nuts

Chicken pilaf with dill & pine nuts
SERVES 4 ● PREP 10 minS ● COOK 20 minS
Easy Good for you

250g basmati rice
2 tbsp olive oil
1 onion, thinly sliced
2 skinless, boneless chicken breasts,
cut into small cubes
½ tsp allspice
1 tbsp tomato purée
400ml chicken stock
small bunch dill, chopped
140g frozen broad beans or soy beans, defrosted under hot water
50g toasted pine nuts

Rinse the rice until the water runs clear, then drain. Heat the oil in a medium pan
and fry the onion for 5 mins. Stir in the chicken, allspice and tomato purée, and
cook for 2 mins more. Add the rice, stock and half the dill, then bring to a boil. Cover, reduce heat slightly and simmer for 8 mins. Stir in the beans and cook for 2-3 mins more until the rice is cooked and liquid has been absorbed. Stir in the pine nuts and remaining dill with some seasoning.

PER SERVING 475 kcals, protein 30g, carbs 58g,
fat 16g, sat fat 2g, fbre 4g, sugar 3g, salt 0.39g

MAkE IT WITH PRAWNS
Prawn & bean pilau
Leave out the chicken and add 1 tbsp medium curry powder instead of the
allspice. Swap the dill for 1 small bunch coriander. After the rice has cooked for
8 mins, add 150g small, raw peeled prawns with the beans. Finish cooking as above,
then stir through the coriander and 50g toasted almonds instead of pine nuts.

Quick prawn noodle soup

Quick prawn noodle soup
SERVES 1 ● PREP 10 minS ● COOK 5 minS
Easy Low fat

85g thick rice noodles
500ml hot chicken or vegetable stock
1 tsp fsh sauce
juice of ½ a lime
1 star anise
pinch sugar
1 handful small raw prawns
handful mint and coriander leaves
chopped red chilli, to serve

Boil the noodles until al dente, then drain.
Put the stock in a pan with the fsh sauce, lime juice, star anise and pinch of sugar. Bring to the boil and add the noodles and prawns. Warm through, then pour into a bowl and serve topped with the mint, coriander and chilli.

PER SERVING 256 kcals, protein 31g, carbs 30g,
fat 3g, sat fat none, fbre 2g, sugar 3g, salt 3.33g

MAkE IT JAPANESE
Prawn miso bowl Swap the fsh sauce, lime juice, star anise and sugar for a sachet
of miso soup or 1 tbsp miso paste.

Noodles with turkey, green beans & hoisin

Noodles with turkey,
green beans & hoisin
SERVES 2 ● PREP 10 minS ● COOK 15 minS
Easy    Low fat
100g ramen noodles
100g green beans, halved
3 tbsp hoisin sauce
juice 1 lime
1 tbsp chilli sauce
1 tbsp vegetable oil
250g turkey mince
2 garlic cloves, chopped
6 spring onions, sliced diagonally
------
1 Boil the noodles following packet instructions, adding the green beans or the fnal 2 mins. Drain and set aside.
2 in a small bowl, mix together the hoisin, lime juice and chilli sauce. in a wok or frying pan, heat the oil, then fry the mince until nicely browned. Add the garlic and fry for 1 min more. Stir in the hoisin mixture and cook for a few mins more until sticky. Finally, stir in the noodles, beans and half  the spring onions to heat through. Scatter
over the remaining spring onions to serve.

PER SERVING 415 kcals, protein 36g, carbs 50g,
fat 9g, sat fat 1g, fbre 4g, sugar 11g, salt 2.3g

USE UP HOISIN SAUCE
Sticky chicken wings mix 3 tbsp hoisin sauce, 1 tbsp honey,
1 tbsp dark soy sauce and 2 tbsp vegetable oil. Toss with 12-16 chicken wings, then spread in a baking tray and roast for 30-40 mins at 180C until sticky and cooked through.
Chinese grilled aubergines
Cut 1 large aubergine into 4-6 thick slices. mix 3 tbsp hoisin sauce with
1 tbsp vegetable oil and 1 tbsp sesame seeds. Brush over the aubergine slices.
Grill under a really hot grill, turning and brushing with more sauce, until tender.
Eat with rice and salad.
Hoisin chicken wrap Spread 1 large soft tortilla with 1-2 tbsp hoisin sauce. Pile on shredded cooked chicken,
1 chopped spring onion and thinly sliced cucumber. Roll up to eat.