Italian food
Tomato & mozzarella stuffed chicken breast
Serves: 4
Preparation time: 5 Minutes
Cooking time: 25 Minutes
Nutrition per serving: 329 cals, 23g fat, of which 11.3g saturated fat, 1.1g added sugar, 0.6g salt
Will be need:
4 large chicken breasts, slit to form a pocket
1 beef steak tomato, thinly sliced
150g pack mozzarella, thinly sliced
1 teaspoon dried thyme
1 tablespoon olive oil
Method:
• Preheat the oven to 200°C, 400°F, gas mark 6.
• Stuff the chicken cavity with tomato and mozzarella, then sprinkle over the thyme.
• Sprinkle the skin surface with pepper, drizzle with olive oil and cook for 20-25 minutes.
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Tangy pesto chicken
Serves: 4
Preparation time: 5 Minutes
Cooking time: 25 Minutes
Nutrition per serving: 349 cals, 17.5g fat, of which 4.2g saturated fat, 0.5g added sugar, 4.2g salt
Will be need:
2 tablespoons olive oil
4 boneless, skinless chicken breasts
200ml hot chicken stock
3 tablespoons tomato puree
2 tablespoons red pesto
4 tablespoons greek-style yogurt
2 tablespoons chopped fresh marjoram or 1tsp dried
Method:
• Heat oil in frying pan & lightly brown chicken breasts on both sides.
• Mix together the stock, tomato puree, & red pesto and pour into pan. Cover & simmer for 20 minutes or until the chicken is cooked.
• Lift the chicken breasts from the pan & place on a serving dish. Remove the pan from the heat & stir in the yogurt. Season & reheat gently without boiling.
• Spoon the sauce over the chicken & sprinkle with chopped marjoram to garnish.
• Serve with sauteed courgettes if you wish.
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Roasted red pepper sauce
Serves: 4
Preparation time: 10 Minutes
Cooking time: 20 Minutes
Nutrition per serving:
287 cals, 21g fat, of which 7.8g saturated fat, 10g added sugar, 0.7g salt
Will be need:
4 large red peppers, deseeded & quartered
4 garlic cloves, chopped
125g parmesan cheese, grated finely
4 tablespoons olive oil
freshly ground black pepper
Method:
1. Preheat the oven to 240°C, 475°F, gas mark 9.
2. Place the pepper pieces on a baking sheet & roast in the oven for 20 minutes.
3. Place them in a plastic bag, seal & leave to cool. When cool enough to handle, remove the skins.
4. Reserve 2 of the pepper quarters & cut them into strips for the garnish.
5. Puree the remaining peppers in a blender or food processor with the garlic & parmesan.
6. With the motor running, add the oil. Taste & adjust the seasoning.
7. Serve with freshly cooked pasta & garnish with the reserved pepper strips.
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Maxican food
Black eyed bean casserole with lime
Serves: 4
Preparation time: 10 Minutes
Cooking time: 60 Minutes
Nutrition per serving: 475 cals, 16.5g fat, of which 6g saturated fat, 43.5g added sugar, 1g salt
Will be need:
250g black-eyed beans
2 tablespoons sunflower oil
1 onion, finely chopped
2 cloves garlic, finely chopped
1 tablespoon paprika
1 birds eye chilli, deseeded and finely chopped
125g carrots, peeled and cut into 1cm dice
400g can chopped tomatoes
326g can sweetcorn
Dash of tabasco
½ x 15g pack fresh coriander, finely chopped
Freshly ground black pepper
125ml soured cream
½ x 15g pack fresh coriander, roughly chopped
1 tablespoon of lime juice
Lime wedges to garnish
Tortilla crisps to serve
Method:
• To make the casserole, soak the black-eyed beans in water overnight, drain and boil in plenty of water until tender, approximately 45 minutes.
• Heat the oil in a pan and cook the onions until golden brown, add the garlic just as the onions are browning. Add the paprika, chilli and carrots, cook slowly until the carrots are 'al dente'. The mixture in the pan will resemble a thick paste.
• Pour in the can of tomatoes and drained black eye beans, simmer gently for 5 minutes. Add the sweetcorn, a dash of tabasco and seasoning, continue to simmer for 6-7 minutes making sure that it does not dry out.
• Remove from the heat and sprinkle over the coriander.
• For the lime and coriander cream, mix together the soured cream, coriander and lime juice.
• Serve the casserole garnished with lime wedges, tortilla crisps and the lime cream.
• Cook's Tip: This recipe needs overnight soaking time
• Image: © Copyright VINCENT HART
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French food
Vegetable & lentils au gratin
Serves: 4
Preparation time: 35 Minutes
Cooking time: 75 Minutes
Nutrition per serving: 400 cals, 15g fat, of which 5g saturated fat, 10g added sugar, 0.8g salt
You will needed
175g green lentils
250g broccoli
250g leeks
250g cauliflower
40g polyunusaturated margarine
40g plain flour
½ teaspoon mustard powder
450ml skimmed milk
100g low fat Cheddar cheese, grated
freshly ground black pepper
Method:
1. Put the lentils in a saucepan & cover with cold water. Bring to the boil & boil rapidly, uncovered, for 10 minutes. Reduce the heat, cover & simmer for 15-20 minutes or until soft. Drain lentils & place in a greased ovenproof dish.
2. Cut all the fresh vegetables into approximately 4 cm pieces. Bring a large saucepan of water to the boil, add the vegetables & cook for 8 minutes or until just tender.
3. Drain vegetables & place on top of the lentils. Preheat the oven to 190°C, 375°F, gas mark 5.
4. Melt the margarine in a non-stick saucepan & add the flour & mustard powder. Season with pepper & cook for 2 minutes. Remove from the heat & gradually add the milk.
5. Bring slowly to the boil, stirring constantly, until the sauce is smooth & slightly thickened. Add 25g of the cheese to the sauce then pour over the vegetables & lentils.
6. Sprinkle the remaining cheese over the top & bake in the oven for 40 minutes or until the top is golden & bubbling.
7. Serve with fresh crusty bread.
