Chicken Noodle Soup

 

                    This is one of the simplest soups to make with wonderful exotic flavours provided by lemon grass, coconut, ginger and chili pepper. The addition of thin noodles makes it quick and easy to prepare in one pot.

4 servings (441 calories per serving)

• 6 cups diluted salt-reduced or homemade chicken stock, click here for recipe
• 2 lemon grass stalks, white part only, finely chopped
• 2 teaspoons finely chopped fresh ginger
• 1 red chili pepper, deseeded and finely chopped
• 2 garlic cloves, finely chopped
• 3 skinless boneless chicken breasts
• 150 gr instant thin rice noodles
• 175 gr fresh baby corn, sliced on the diagonal
• 150 gr small button mushrooms, thinly sliced
• 1 tablespoon salt-reduced soy sauce
• 414 ml can light coconut milk
• 1 lime, zest grated and juiced
• 200 gr bok choy, sliced
• 3 scallions, thinly sliced on the diagonal
• Small handful of cilantro, roughly chopped

1. Pour the chicken stock into a large pot, add the lemon grass, ginger, chili pepper and garlic and bring to a boil.
2. Add the chicken, reduce the heat and simmer for about 15 minutes until the chicken is cooked.
3. Lift out the chicken with a slotted spoon, put onto a cutting board and allow to cool ; leave the pot of stock on the heat.
4. Break or cut the noodles into the hot stock, then add the baby corn, mushrooms, soy sauce and coconut milk ; bring the pot back to simmering temperature, then cook 3 minutes.
5. Meanwhile, cut the chicken into fine shreds.
6. Stir the chicken into the soup with the lime zest and juice and the bok choy and simmer gently for 2 minutes until the bok choy has wilted.
7. Laddle the soup into four soup bowls and scatter with scallions and cilantro.
8. Provide a spoon and a fork for ease when eating.

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Jambalaya

 

                    The spicy tomato flavour and aroma of this one-pot rice dish make it really appealing. Tender chunks of dish, juicy shrimp and plenty vegetables all combine to make a well-balanced, complete meal.

4 servings (378 calories per serving)

• ¼ cup olive oil
• 1 large red onion, finely chopped
• 2 garlic cloves, finely chopped
• ½ head of celery, finely diced and leaves reserved for garnish
• 1 red pepper, deseeded and chopped
• ½ teaspoon chili powder
• 1 teaspoon ground cumin
• 1¼ cups long-grain rice
• 2 x 398ml cans chopped tomatoes
• 1 tablespoon chopped resh thyme or 1 teaspoon dried thyme
• 300 grams skinned firm white fish fillet, cut into four pieces
• 8 peeled raw shrimp
• 2 tablespoons chopped fresh flat-leaf parsley
• 4 lemon wedges

1. Put the oil in a large, deep frying pan and heat gently.
2. Add the onion, garlic, celery, red pepper, chili and cumin.
3. Cook, stirring often, for 10-12 minutes until softened.
4. Add the rice and cook, stirring, 2 minutes.
5. Drain the tomatoes in a sieve over a heatproof measuring cup or bowl, then set aside.
6. Add the tomatoes to the rice, sprinkle the thyme over the top, stir well and reduce the heat a little.
7. Make up the tomato juice to 4 cups with boiling water, pour into the pan and stir well.
8. Bring to a boil, then reduce the heat, cover the pan with a lid slightly ajar, and simmer gently for 10 minutes.
9. Season the rice to taste, then place the pieces of fish on top, continue cooking, partly covered as before, for 5 minutes.
10. Then add the shrimp, partly cover the pan again and cook for a further 5 minutes or until the shrimp have turned pink, the fish pieces are cooked and the rice is tender.
11. The dish should be moist, not dry.
12. Remove from the heat, cover tightly and leave 5 minutes.
13. Scatter celery leaves  and parsley over the top and serve with lemon wedges.

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Chilled Melon Soup with Shrimp and Avocado

 

                    Fresh fruit soups can be prepared ahead and are light and cooling on a hot summer's day. Serve with grissini for a light lunch.

4 servings (231 calories per serving)

• 2 English cucumbers
• 2 cantaloupes
• 1 lemon, juiced
• 2 tablespoons chopped fresh mint
• 1 cup water
• 250 grams cooked peeled shrimp, thawed and drained if frozen
• 1 ripe but firm avocado
• 2 tablespoons fresh mint

1. Peel the cucumbers and cut in half crosswise, divide each half lengthwise, then use a teaspoon to scoop out the seeds.
2. Chop the flesh roughly.
3. Drop into a pot of lightly salted boiling water and cook gently for 2 minutes.
4. Drain in a sieve, then refresh under cold running water.
5. Halve the cantaloupes and remove the seeds.
6. Scoop out the flesh using a tablespoon and put into a blander or food processor.
7. Add the cucumber, lemon juice and chopped mint, then whizz together until blended.
8. Turn out the mixture into a bowl, add the water and stir.
9. Stir  in the shrimp and season lightly with freshly ground blak pepper.
10. Chill for at least 1½ hours and up to 12 hours.
11. Just before serving, peel, pit and dice the avocado and add to the soup.
12. Snip in some mint leaves to garnish and season to taste with more pepper if needed.

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Ginger-Lime Scallop Ceviche

 

                    You can present it in a bowl with tortilla or plaintain chips for a casual party, on a small bed of watercress or baby arugula for an appetizer, or in a stemmed martini or champagne glass for a special occasion such as New Year's Eve.

8 servings

• 1 tablespoon chopped scallion greens
• 1 garlic clove, minced
• 1 tablespoon chopped cilantro
• ½ yellow bell pepper, seeded, cut into small dice
• ½ red bell pepper, seeded, cut into small dice
• 2 teaspoons minced fresh jalapeno
• ¼ teaspoon sea salt
• 1 (½-inch) piece fresh ginger, peeled and chopped
• Juice of 2 limes
• 1 tablespoon grapeseed oil
• 1 pound sea scallops, diced (if substituting bay scallops, just slice them in half)

1. In a bowl, combine the scallions, garlic, cilantro, bell peppers, jalapeno, salt, ginger, lime juice, and oil.
2. Add the scallops to the bowl and toss gently, coating with the marinade.
3. Cover with plastic wrap and refrigerate, stirring occasionally, for 30 minutes (for a rarer ceviche) to 3 hours (for one that is fully cooked).
4. Sprinkle with salt and pepper to taste and serve.

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Buffalo Chicken Wraps

 

                    This fuss-free meal is a favorite, with its tender chicken, tortillas, crunchy végétables and spicy buffalo wing sauce. Feel free to change the veggies to suit your taste.

8 servings (449 calories per serving)

• 1½ pounds chicken tenderloins
• 1 cup buffalo wing sauce, divided
• 8 lettuce leaves
• 8 flour tortillas (10 inches), warmed
• 16 bacon strips, cooked
• 1 green pepper, cut into strips
• ½ cup ranch salad dressing

1. In a large skillet, bring chicken and ½ cup buffalo wing sauce to a boil.
2. Reduce heat, cover and simmer for 10-12 minutes or until meat is no longer pink.
3. Remove from the heat, cool slightly.
4. Shred the chicken with two forks.
5. Place a lettuce leaf on each tortilla, spoon about ½ cup chicken mixture down the center.
6. Top with bacon and green pepper, drizzle with ranch dressing and remaining buffalo wing sauce.
7. Roll up and serve.

BON APPÉÉÉÉTIT

Greek-Style Chicken Burgers

 

                    The original recipe for these burgers called for lamb or beef, but try ground chicken to decrease the fat. The sauce easily doubles as a great dip for vegetables and toasted pita chips.

4 burgers (350 calories per burger)

• ½ cup fat-free plain yogurt
• ¼ cup chopped peeled cucumber
• ¼ cup reduced-fat feta cheese
• 1½ teaspoons snipped fresh dill
• 1½ teaspoons lemon juice
• 1 small garlic clove, minced

Burgers

• 1 medium onion, finely chopped
• ¼ cup dry bread crumbs
• 1 tablespoon dried oregano
• 1 tablespoon lemon juice
• 2 garlic cloves, minced
• ½ teaspoon salt
• ¼ teaspoon pepper
• 1 pound ground chicken
• 4 hamburger buns, split
• 4 lettuce leaves
• 4 tomato slices

1. Line a strainer with four layers of cheesecloth or one coffee filter and place over a bowl.
2. Place yogurt in prepared strainer, cover with edges of cheesecloth.
3. Refrigerate for 8 hours or overnight.
4. Remove yogurt from cheesecloth and discard liquid from the bowl.
5. Stir in the cucumber, feta cheese, dill, lemon juice and garlic ; set aside.
6. In a bowl, combine onion, bread crumbs, oregano, lemon juice, garlic, salt and pepper.
7. Crumble chicken over mixture and mix well ; shape into four burgers.
8. Lightly coat the grill with cooking oil, grill the burgers, covered over medium heat for 5-7 minutes on each side or until a meat thermometer reads 165F and juices run clear.
9. Serve each on a bun with lettuce, tomato and 2 tablespoons yogurt sauce.

BON APPÉÉÉÉÉTIT

Turkey Reubens Sandwich

 

                    Enjoy Reuben sandwiches, and start to make them with smoked turkey. These are good to make in summer, when you don't want to heat up the kitchen.

2 sandwiches (411 calories per sandwich)

• 4 slices pumpernickel or rye bread
• 2 tablespoons Thousand Island salad dressing
• 6 ounces deli smoked turkey
• ½ cup sauerkraut, rinsed and well drained
• 2 slices Swiss cheese
• 2 teaspoons butter, softened

1. Spread two slices of bread with salad dressing.
2. Layer with turkey, sauerkraut and cheese ; top with remaining bread.
3. Butter the outsides of sandwiches.
4. In a large skillet, toast sandwiches for 3-4 minutes on each side or until heated through.

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