Lamb Tagine with Dried Fruit

 

                    An aromatic North African-style casserole, richly flavoured with dried fruits and warml spiced with ginger and cinnamon. The sweetness of the honey tempers the fiery harissa, and chickpeas add high-fibre carbohydrate to the dish.

Serves 4

• 30 ml olive oil
• 500 gr lean boneless lamb (such as leg), cubed
• 1 onion, chopped
• 1 ml saffron threads
• 500 ml vegetable stock, hot
• 15 ml tomato paste
• 1 orange, zest cut into strips
• 2 ml ground ginger
• 5 ml cinnamon
• 2 ml ground coriander
• 2 ml harissa, or to taste
• 15 ml honey
• 16 pickling onions or small shallots, peeled
• 160 ml pitted dried dates
• 250 ml dried apricots
• 2 x 398 ml cans chickpeas, drained and rinsed
• 30 ml chopped walnuts

1. Heat the oil in a large, deep saucepan or flameproof casserole dish.
2. Add the lamb and fry until lightly browned ; push the meat to one side and add the chopped onion to the pan.
3. Fry for 5-10 minutes, stirring frequently, until golden.
4. Stir the saffron into the hot stock, then pour into the pan ; add the tomato paste, strips of orange zest and spices.
5. Stir well, then bring to a boil ; reduce the heat, cover and leave to simmer gently for 1½ hours.
6. Uncover the pan and take out 250 ml of the sauce ; stir the harissa and honey into the reserved sauce, then stir the mixture back into the pan.
7. Add the pickling onions or shallots, dates, apricots and chickpeas and mix ; simmer gently, uncovered, for a further 20 minutes, stirring occasionally.
8. Season to taste and scatter the chopped walnuts over the top, then serve.
9. Put an extra harissa on the table for those who like more heat.

Each serving : 40 g protein, 21.5 g fat, 67 g carbohydrate, 17 g fibre, 650 Calories.

BON APPÉTIT

Creole-Style Chicken and Shrimp Gumbo

 

                    From the deep south comes this piquant gumbo with rice, chicken, shrimp and vegetables, a cross between a soup and a stew, a feast in a bowl.

Serves 4

• 100 gr chorizo sausage, skinned and finely diced
• 30 ml canola oil
• 45 ml all-purpose flour
• 2 celery stalks, finely chopped, leaves reserve for garnish
• 2 onions, finely chopped
• 2 green peppers, deseeded and chopped
• 3 garlic cloves, minced
• Half a 796 ml can chopped tomatoes (no added salt)
• 1 liter chicken or vegetable stock
• 200 gr okra, thinly sliced
• 30 ml chopped fresh parsley
• 5 ml dried thyme
• 1 bay leaf
• Pinch of cayenne pepper
• 250 ml basmati and wild rice, rinsed
• 3 skinless boneless chicken thighs
• 250 gr peeled large raw shrimp

1. Put the chorizo in the base of a heavy-based pot or flameproof casserole dish over a medium heat.
2. Fry, stirring frequently, until it has rendered some fat and is crisp at the edges ; drain on paper towel and set aside.
3. Add the oil to the sausage fat remaining in the pot ; reduce heat to low and sprinkle in the flour, stirring constantly, until well blended.
4. Cook very gently, stirring occasionally, for 5 minutes until the mixture turns a rich brown.
5. Increase the heat slightly, stir in the celery, onions, green peppers and garlic and continue frying, stirring frequently, for 5 minutes or until soft.
6. Add the tomatoes with their juice, the stock, okra, parsley, thyme, bay leaf and cayenne pepper ; bring to a boil, then reduce the heat, half cover the pot and simmer for 30 minutes, stirring frequently, until the okra thickens the soup.
7. While the soup is simmering, cut the chicken into bite-sized pieces.
8. Increase the heat and bring the liquid to a boil ; stir in the rice, then reduce the heat to low, add the chicken and simmer for 15-20 minutes until the rice is tender and the chicken is cooked through.
9. Pour a little extra stock if needed.
10. Add the shrimp and reserved chorizo and simmer for 1 minute or until the shrimp turn pink and the sausage is heated through.
11. Remove the bay leaf, season to taste and ladle into bowls ; garnish with the reserved celery leaves.

Each serving : 43 g protein, 22.5 g fat, 61 g carbohydrate, 7 g fibre, 633 Calories.

BON APPETIT

Spaghetti with Scallops, Asparagus and Swiss Chard

 

                    This is a sophisticated dish, combining pasta with a stir-fry of creamy white scallops and vibrant green vegetables. You can make this dish using fresh spinach leaves, instead the Swiss chard, washed and torn into large pieces.

Serves 4

• 300 gr spaghetti
• 15 ml olive oil
• 350 gr scallops, quartered if large
• 200 gr asparagus, trimmed and cut into 3 cm lengths
• 2 ml grated fresh ginger
• ½ lemon, zested and juiced
• 250 gr Swiss chard leaves, coarsely shredded
• 80 ml water

1. Cook the spaghetti in a large pot of lightly salted boiling water for 10-12 minutes, or according to the package instructions, until tender ; when ready, drain in a colander.
2. While the pasta is cooking, heat the oil in a wok or large frying pan over a high heat.
3. Add the scallops in a single layer and cook, turning occasionally, for about 3 minutes or until lightly golden and almost cooked through ; transfer the scallops to a plate, using a slotted spoon, and keep warm.
4. Add the asparagus to the wok with the ginger and lemon zest ; cook, stirring frequently, for about 4 minutes until starting to soften.
5. Add the Swiss chard leaves to the wok and lightly toss to mix well ; pour in the water, cover the wok and cook for about 5 minutes until the Swiss chard is wilted and the asparagus is tender.
6. Return the scallops to the wok with the lemon juice and season to taste.
7. Add the spaghetti to the wok and gently toss to mix with the scallops and asparagus ; serve at once.

Each serving : 19 g protein, 8 g fat, 44.5 g carbohydrate, 6 g fibre, 338 Calories.

BON APPÉTIT

Lemon Barley Pilaf with Chicken

 

                    Barley is a much underrated and seldom-used grain, which is a great shame since it has a pleasing flavour and texture as well as being a good source of fibre. Here it is cooked with a medley of vegetables in a lemon and thyme stock. The addition of cooked chicken turns the dish into a great main course.

Serves 4

• 15 ml olive oil
• 1 onion, finely chopped
• 2 carrots, peeled and diced
• 2 celery stalks, diced
• 1 garlic clove, minced
• 375 ml pearl barley
• 625 ml chicken stock, hot
• 15 ml chopped fresh thyme or 5 ml dried thyme
• 1 lemon, zest grated and juiced
• 250 ml frozen peas
• 400 gr skinned roasted chicken breast, shredded
• 50 gr arugula

1. Heat the oil in a large, heavy-based pot over a medium heat ; stir in the onion, carrots, celery and garlic, and cook gently for about 10 minutes, stirring occasionally, until softened but not browned.
2. Stir in the barley and cook for 1 minute longer, pour in the stock and bring to a boil ; add the thyme and lemon zest.
3. Reduce the heat to very low, cover and simmer, stirring occasionally, for 20 minutes or until the barley is almost soft.
4. Add the peas, re-cover and simmer for a further 4-5 minutes until the barley is soft but not mushy and all the stock is absorbed ; stir in the lemon juice and season to taste.
5. Add the chicken pieces and arugula to the pot and lightly toss together ; serve at once.

Each serving : 37 g protein, 14 g fat, 54 g carbohydrate, 12 g fibre, 517 Calories.

BON APPÉTIT

Corn Chowder with Crab

 

                    Leeks, corn and potatoes make this chunky seafood chowder a satisfying main meal soup. Serve garnished with a swirl of sour cream and some crusty whole-grain bread to accompany.

Serves 4

• 15 ml olive oil
• 30 gr fresh ginger, peeled and finely chopped
• 2 slices back bacon or 3 strips bacon, chopped
• 1 onion, chopped
• 1 small carrot, peeled and diced
• 2 celery stalks, chopped
• 2 leeks, trimmed and thickly sliced
• 750 ml boiling water
• 170 gr canned white crab meat
• 3 potatoes, peeled and cut into small chunks
• 330 ml frozen corn kernels, thawed
• 30 ml chopped fresh dill
• 60 ml sour cream
• 1 small red chili pepper, deseeded and finely diced

1. Heat the oil in a large pot.
2. Add the ginger, bacon, onion, carrot and celery and stir over a high heat for 1 minute ; add the leeks, reduce the heat to medium and cook for a further 4 minutes, stirring occasionally.
3. Pour in the water and bring to a boil ; reduce heat, cover the pot with a lid and simmer for 5 minutes.
4. Drain the crab, reserving the liquid, and set aside.
5. Stir the potatoes and reserved crab liquid into the soup ; bring back to simmering point, cover again and cook for about 10 minutes until the potatoes are tender.
6. Stir in the corn, heat again to simmering point, then cover the pot and simmer for 5 minutes until the potatoes break up slightly and thickened the liquid ; lightly stir in the crab and dill, cover the pot and remove it from the heat.
7. Leave to stand for 5 minutes to allow the flavours to infuse ; season with freshly ground black pepper to taste.
8. Serve the chowder in warmed bowls topped with a spoonful of sour cream and sprinkling of diced chili pepper.

Each serving : 17 g protein, 12 g fat, 36 g carbohydrate, 6 g fibre, 334 Calories.

BON APPÉTIT

Seafood Paella

 

                    An ideal dish for entertaining, this colourful and exotic dish is made with a mixture of white fish and seafood, plus red pepper, asparagus, tomatoes and artichokes. Serve with a green salad.

Serves 4

• 1 liter homemade fish or chicken stock
• 500 ml water
• 1 small onion, halved
• Large pinch of saffron threads
• 60 ml olive oil
• 2 large garlic cloves, minced
• 1 red pepper, deseeded and chopped
• 625 ml paella or risotto rice
• 160 ml dry white wine
• 350 gr firm white fish, skinned and cut into chunks
• 250 gr peeled raw shrimp, thawed if frozen
• 125 gr squid, cleaned and sliced
• 150 gr asparagus, trimmed and sliced
• 2 large tomatoes, peeled, desseded and chopped
• 12 pitted olives, sliced
• 30 ml chopped fresh parsley
• 15 ml lemon juice
• 398 ml can artichoke hearts, drained, rinsed and halved
• 8 small lemon wedges
• 30 ml chopped fresh parsley, extra

1. Pour the stock and water in a very large pot with the onion and saffron.
2. Bring to a boil, then cover and reduce the heat ; simmer gently for 10 minutes, then strain into a large jug.
3. Heat the oil in a paella pan and add the garlic and red pepper, cook gently for 2-3 minutes, then add the rice ; cook for 5 minutes, stirring often, until the rice looks transparent.
4. Add the wine, stir, then allow it to bubble up and evaporate ; ladle about one-third of the reserved stock into the rice.
5. When it has all been absorbed, add a further third, then cook gently until it has been absorbed.
6. Add the remaining ingredients (except the lemon wedges and extra chopped parsley) to the pan, along with the rest of the stock.
7. Cook gently, stirring occasionally, for about 10 minutes until all the seafood is cooked and the rice and vegetables are tender, adding eztra stock or hot water, if needed.
8. Season to taste ; garnish with lemon wedges and extra chopped parsley.

Each serving : 44 g protein, 3 g fat, 38 g carbohydrate, 4.5 g fibre, 397 Calories.

BON APPÉTIT

Bacon and Lentil Soup

 

                    A satisfying and comforting soup packed with a good mix of healthy vegetables that take you well on the way to your 7 to 10 a day. Enjoy chunks of warm whole-grain bread with this winter warmer.

                    For a vegetarian soup, omit the bacon and use vegetable stock. Serve sprinkled with mixed lightly toasted sunflower seeds and pumpkin seeds along with the lemon and parsley.

Serves 4

• 15 ml olive oil
• 2 garlic cloves, minced
• 2 slices back bacon, chopped
• 1 large onion, chopped
• 2 carrots, peeled and diced
• 1 small rutabaga, peeled and diced
• 1 liter diluted salt-reduced or homemade chicken or vegetable stock
• 160 ml green lentils
• 1 lemon, zest grated
• 4 parsnips, peeled and diced
• 45 ml chopped fresh parsley

1. Heat the oil in a large pot.
2. Add the garlic, bacon, onion, carrots and rutabaga and mix well ; cook over a medium heat, stirring frequently for 5 minutes until the bacon has changed colour and the onion has softened.
3. Stir in the stock, lentils and half the lemon zest ; bring to a boil, then reduce the heat, half cover the pot and cook gently for 10 minutes.
4. Stir in the parsnips, cover and continue to cook gently for 25-30 minutes until the lentils and vegetables are tender.
5. Use a vegetable masher or hand-held blender to crush some of the lentils and vegetables into the soup, leaving the majority chunky ; stir in half of the parsley and season to taste.
6. Serve sprinkled with the remaining chopped parsley and grated lemon zest.

Each serving : 14 g protein, 7 g fat, 25.5 g carbohydrate, 9 g fibre, 241 Calories.

BON APPÉTIT