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| MARINATED PRAWNS AND MUSHROOMS |
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A stylish
salad flavoured with an unusual pan-roasted tomato vinaigrette
- 2 tomatoes
- 5 tbsp
olive oil
- Salt and freshly ground
black pepper
- 1 tsp
Dijon mustard
- Splash
of white wine vinegar
- 100g/4oz
fine asparagus tips
- 225g/8oz
button mushrooms, sliced
- 175/6oz
best peeled prawns
- 6 spring
onions, sliced on the slant
- 1 tbsp
chopped fresh dill
- Handful
fresh baby rocket leaves
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Drizzle
tomatoes with 1 tbsp olive oil and season. Cook over a medium heat until just
softened and skins are slightly charred. Remove from pan and cool slightly.
Halve tomatoes then scoop seeds and softened inner flesh into a bowl. Add
mustard, vinegar and 4 tbsp olive oil and season. Reserve.
Blanch
asparagus in lightly salted boiling water. Drain, refresh in cold water then
drain again. Place in a bowl with mushrooms, prawns and onions. Pour over
dressing, toss and leave to marinate for at least 30 minutes. Add dill and
rocket just before serving.
Preparation
time: 15 minutes
Cooking time:
approx 5 minutes
Approximate
nutritional values per person:
190 calories, 8g protein, 19g fat, 5g carbohydrate
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| SESAME BEEF AND GREENS |
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Thai-style
beef fillet, pak choi and bean sprouts in a toasted sesame dressing
- 350g/12oz
piece beef fillet
- Freshly
ground black pepper
- 4 tbsp sunflower oil
- 1 slice white bread,
crust removed, cut into cubes
- 4 baby
pak choi, quartered
- 100g/4oz
fresh beansprouts
- Soy sauce
For
the dressing
- Juice
and zest of 1 lime
- 1 tsp
sesame oil
- 4 tbsp
sunflower oil
- 1 tbsp
soy sauce
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Season
beef with freshly ground black pepper. Heat a heavy-bottomed pan until smoking
and add 1 tbsp sunflower oil. Sear beef all over. Transfer to a roasting tray
and cook in a preheated oven at Gas 7, 425°F, 220°C for 10 minutes.
Remove and leave to rest, covered loosely with foil.
Heat 1
tbsp oil and fry bread cubes until golden. Drain on kitchen paper and reserve.
Mix dressing
ingredients together and reserve.
Heat remaining
sunflower oil and wilt pak choi and beansprouts separately. Season both with
soy sauce and black pepper. Slice beef thinly and layer with pak choi and
beansprouts in bowls. Add croutons and pour over dressing. Sprinkle with chopped
peanuts and serve.
Preparation
time: 15 minutes
Cooking time:
approx 15 minutes
Approximate
nutritional values per person:
328calories, 19g protein, 30g fat, 4g carbohydrate
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| BLACK AND HOT CHICKEN |
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A piquant
dish of Cajun-spiced chicken with peppery leaves and scorched red pepper in
a chilli dressing
Serves
4
- 4 small
chicken beast fillets, skin
- 2 tbsp
sunflower oil
- 2 red
peppers
- Handful
mixed peppery salad leaves (mizuna, lollo rosso, lamb's lettuce etc)
For
the Cajun sauce mix
- ! tbsp
celery salt
- 1 tbsp
ground cumin
- 2 tsp
chilli powder
- Freshly
ground black pepper
For
the dressing
- 4 spring
onions, trimmed and sliced
- 1 red
chilli, deseeded and chopped
- 1 tsp
creamed horseradish
- 1 tbsp
white wine vinegar
- 4 tbsp
sunflower oil
- Salt
and freshly ground black pepper
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First,
mix Cajun spices and sprinkle over chicken, pressing into both sides. Heat
oil in a heavy-bottomed pan and fry chicken, skin side down first, until browned.
Turn over to cook other side. Lower heat, cover pan and continue frying until
cooked trhough.
While
chicken is cooking, scorch whole peppers over a medium flame, turning, until
sjkin is blackened. Place in a plastic bag and leave for five minutes. Remove
from bag and scrape off skin. Cut into fat pieces, discarding stalk and seeds,
and place in a bowl with salad leaves.
Mix dressing
ingredients together and season. Reserve a little, pouring the rest over peppers
and salad leaves. Toss and heap on to plates. Slice chicken breasts thickly
and perch on top of leaves. Pour remaining dressing over and around.
Preparation
time: 25minutes
Cooking time:
approx 20 minutes
Approximate nutritional values per person:
305 calories, 20g protein, 22g fat, 5g carbohydrate
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