Pawpaw salad

Serves 4 : Very easy : Very quick

Ingredients
65gm 2-minute noodles
1 small pawpaw (papino), sliced
6 spring onions, sliced diagonally
200gm bean sprouts
½ cucumber, cut in thick matchsticks
2 large carrots, grated
Small bunch of fresh mint, chopped
Small bunch coriander, chopped
3 smoked chicken breasts, sliced
Dressing
1 Tblsp sesame oil
2 Tblsp lemon juice
1 Tblsp Roses lime cordial
1 Tblsp soy sauce
1 tsp grated ginger
2 garlic cloves, crushed
Garnish
Lemon wedges
2 Tblsp sesame seeds

Method
Don’t be dismayed by the long list of ingredients.
This is so quick and easy.

Break the noodles into a bowl.
Cover with boiling water and allow to stand for 5 minutes while you make the dressing.

Mix together all the dressing ingredients in a small jug or screw-top jar.

Rinse the noodles in cold water and drain.
Peel, de-seed and slice the pawpaw.
Place in a large bowl, along with the onions, sprouts, cucumber, carrots, mint and coriander.
Add the noodles and chicken and toss well.

Pile onto 4 dinner plates or bowls.
Garnish with lemon wedges and sesame seeds.
Let everyone serve their own dressing.



 

Noodle salad

Serves 4 : Very easy : Quick

Ingredients
300gm cooked chicken breast, shredded or sliced
200gm egg noodles
1 red pepper, sliced
1 small cucumber, sliced lengthways (use a potato peeler)
3 large carrots, coarsely grated
200gm rocket, spinach and watercress leaves, roughly chopped
For the dressing:
1 Tblsp fish sauce
1 Tblsp light soy sauce
1 – 2 Tblsp lemon juice
1 – 2 garlic cloves, crushed
½ - 1 tsp crushed fresh ginger

Method
Break up the noodles into a bowl.
Pour in sufficient boiling water to just cover.
Allow to stand for 5 minutes.
Test for doneness, then drain and rinse with cold water.

Make the dressing by combining all the dressing ingredients.
Set aside.

Once the noodles are cool, add the remaining ingredients and toss well.

Pile onto 4 dinner plates or bowls, with the dressing on the side.

Chicken and mushroom penne

Serves 4 : Very easy : Quick

Ingredients
240gm whole wheat penne
1 red onion, sliced
2 garlic cloves, crushed
1 tsp dried rosemary
1 Tblsp cornflour
2 large skinless chicken breast fillets, cut in small chunks
200gm button mushrooms, sliced
4 Tblsp tomato puree
250ml dry sherry
250ml chicken stock
1 head of broccoli (±400gm)
Parmesan shavings, to serve

Method
Cook the penne in plenty of lightly salted boiling water until al dente.
Drain and keep warm.

Place the cornflour and rosemary in a plastic bag.
Add the chicken pieces and shake well to coat.

Spray a large pan with non-stick cooking spray.
Dry fry the onion and garlic until the onion starts to soften.
Add the chicken pieces and stir fry until they are ‘sealed’.
Tip in the mushrooms, puree, sherry and stock.
Bring to the boil then reduce the heat, cover and simmer for 15 minutes.

Meanwhile, steam, boil or microwave the broccoli until tender, but still retaining some crunch.

Pour the chicken and sauce in with the pasta and stir well.

Serve the pasta with the broccoli, garnished with parmesan shavings if desired.

Cinnamon chicken

Serves 4 : Very easy : Quick

Ingredients
4 skinless chicken breast fillets
1 tsp ground cinnamon
1 tsp ground cumin
1 Tblsp vegetable oil

1 red onion, sliced
250ml chicken stock
2 Tblsp lemon juice
1 Tblsp honey
1 x 300gm can broad beans, drained
6 Turkish apricots, thinly sliced
2 Tblsp chopped coriander
200gm mashing potatoes
3 large carrots, thinly sliced
1 small butternut, peeled & cubed

Method
Cook the potatoes, butternut and carrots together.
Once cooked, drain well and mash.
Keep warm.

Sprinkle the chicken with the combined cinnamon and cumin.
Heat the oil in a large pan.
Fry the chicken about 5 minutes each side on a moderate heat, then remove from the pan.

Fry the onion, in the same pan, until it starts to soften.
Add the stock, honey, apricots and lemon juice and stir well.
Put the chicken pieces back in the pan.
Cover and simmer for 15 minutes.
Remove the chicken from the pan again, and allow to rest.
Tip in the broad beans and coriander and allow 5 minutes to heat through.

Cut the chicken into thick slices on a slight diagonal.

Make a bed of mashed vegetables on each of 4 warmed plates.
Place the chicken slices on top of the mash.
Spoon over the sauce.
Garnish with extra coriander, if desired.

Corn chip chicken

Serves 4 : Very easy : Quick

Ingredients
4 skinless chicken breast fillets
100gm bag Doritos (Corn chips)
±1 tsp chilli powder
1 egg, beaten

480gm new potatoes
500gm green beans
8 parsnips, quartered lengthways
8 small courgettes

4 Tblsp Helman’s low-fat mayo
2 Tblsp fat free natural yoghurt
±1 Tblsp lemon juice

Method
Steam, boil or microwave the vegetables until tender.
Drain and keep warm.

Mix the mayo, yoghurt and lemon juice together until smooth.
Set aside.

Crush the Doritos quite finely and mix through the chilli powder.
If the chicken breasts are very thick, halve them through the centre.
Dip the chicken breasts in the beaten egg and then in the Dorito crumbs.

Spray a large frying pan with non-stick cooking spray.
Dry fry the chicken over a moderate heat for 15 minutes, or until it is cooked through.

Serve the chicken with a dollop of the mayo dressing and the vegetables on the side.
 

Italian style chicken

Serves 4 : Very easy : Quick

Ingredients
3 skinless chicken breast fillets, cut in strips
Juice of 1 large lemon
1 large red onion, sliced
8 large Italian tomatoes, thickly sliced
30gm fresh basil, chopped
375ml chicken stock
12 – 16 pitted green olives, sliced

Crusty bread, to serve

Method
Lay the chicken in a glass or plastic dish and sprinkle with the lemon juice.

Spray a large pan with non-stick cooking spray.
Stir-fry the chicken strips for 5 minutes until they are sealed and lightly browned.
Remove from the pan.

Dry fry the onion until it softens.
Add the tomatoes and about 20gm of the basil and cook until the tomato is pulpy.

Now pour in the stock, the olives and any remaining lemon juice.
Thicken the sauce with 1 Tblsp cornflour, if desired.
Bring to a boil then reduce the heat.

Scatter the chicken strips over the top.
Simmer for another 5 minutes, or until the chicken is cooked to your liking.

Serve in warmed bowls garnished with the remaining basil.
Crusty bread is the perfect accompaniment to this – it is great for mopping up the sauce.

Chicken and mange tout salad

Serves 4 : Very easy : Quick

Ingredients
3 chicken breasts, cut in strips
120gm pearl barley
1 green pepper, thinly sliced
250gm mange tout, sliced diagonally
40gm flakes almonds
12 cherry tomatoes, quartered
Grated rind of 1 lemon
2 Tblsp chopped fresh parsley
1 Tblsp red wine vinegar
1 Tblsp olive oil
1 tsp Dijon mustard
1 tsp paprika

Method
Cook the barley in lightly salted boiling water until tender (about 20mins).
Toss in the mange tout for the last 5 minutes.
Drain well.
Cool under running water and drain again.
Set aside.

To make the dressing:
Combine the vinegar, mustard, oil and paprika in a small bowl.
Mix well and set aside.

Spray a pan with non-stick cooking spray.
Dry fry the chicken strips for about 5 – 10 minutes.

Put the barley, mange tout, chicken, green pepper, almonds, tomatoes, lemon rind and parsley in a large bowl and toss well to combine.

Pile the salad onto 4 plates and serve with the dressing on the side.

This dressing was a bit of an experiment, and when I tasted it I wasn’t keen, but once on the food it was perfect.

Lemon chicken with chickpeas

Serves 4 : Very easy : Quick

Ingredients
1 large onion, sliced
4 skinless chicken breast fillets, cut into chunks
1 x 400gm can chickpeas, drained and rinsed
300ml chicken stock
250gm pack baby spinach

Marinade:
1 tsp grated fresh ginger
1 – 2 garlic cloves, crushed
1 tsp ground cinnamon
1 tsp ground coriander
1 tsp ground cumin
Zest & juice of 1 lemon
1 Tblsp sweet chilli sauce

Method
Combine all the ingredients for the marinade in a large glass dish.
Toss in the chicken pieces and turn to coat.
Allow to stand for 10 minutes.

Spray a large pan with non-stick cooking spray.
Gently dry fry the onion for 5 minutes until it starts to soften.
Add the chicken and marinade to the pan and stir fry for another 5 minutes.
Now add the stock and chickpeas.
Bring to a boil, then reduce the heat and simmer, covered, for 10 minutes.

Fold in the spinach and allow to wilt for 2 – 3 minutes.

Serve with warmed naan breads and extra sweet chilli sauce.