Linguine with Crab (Pasta)

 

                    This dish bursts with the color and flavour of fresh herbs, zesty lemon and piquant chili that enhance the sweet crab and pasta. It's an all-round star because it's so easy to make in the time that it takes to cook the pasta.

                    Add smoked salmon pieces or cooked, peeled shrimp instead of the crabmeat.

Serves 4

• 250 gr cherry tomatoes, cut in half
• 15 ml olive oil
• 350 gr linguine
• 1 red chili pepper, deseeded and finely chopped
• ½ English cucumber, diced
• 1 lemon, zest grated
• 30 gr fresh chives, snipped
• 30 gr fresh herb fennel leaves, chopped or 15 gr fresh dill, chopped
• 200 gr fresh crabmeat
• 500 ml baby arugula
• 4 lemon wedges

1. Preheat the broiler.
2. Place the tomatoes, cut-sides up, on a heatproof dish ; sprinkle generously with frshl ground black pepper and trickle the oil over them.
3. Broil the tomatoes until brown on top but still firm ; turn off the heat and leave them under the grill to keep warm while you prepare the rest of the meal.
4. Meanwhile, cook the linguine in a large pot of lightly salted boiling water for 10 minutes or according to the package instructions, until tender but still firm "al dente".
5. Put the chili pepper, cucumber, lemon zest, chives and fennel or dill in a large serving bowl and mix together thoroughly ; add the crabmeat and mix together lightly so the crabmeat doesn't break up too much.
6. Drain the cooked pasta, add it to the crab mixture and toss together ; add the tomatoes and their juices together with the arugula and mix lightly, taking care not to break up the tomatoes.
7. Serve at once, with lemon wedges to squeeze over the top.

Each serving : 16 g protein, 6 g fat, 53 g carbohydrate, 6 g fibre, 346 Calories.

BON APPÉTIT

Tuna and Corn Pots (Light meals)

 

                    This is a modern-day comfort food, combining an interesting fusion of tuna and mixed vegetables in sauce with a crisp topping of bread cubes, tangy feta and diced tomatoes.

Serves 4

• 250 gr thin green beans, cut into 2.5 cm lengths (or frozen cut green beans)
• 30 ml cornstarch
• 1 can (170 grams) tuna in water
• 310 ml 1% milk
• 330 ml frozen corn kernels, thawed
• 4 scallions, thinly sliced
• 4 tomatoes, diced
• 100 gr feta cheese, drained and finely diced or crumbled
• 15 ml olive oil
• 4 thick slices whole wheat bread with crust on, diced

1. Preheat the oven to 425F (210C).
2. Place the beans in a pot  and cover with boiling water, then bring back to a boil and cook for 3 minutes ; drain and set aside.
3. Mix the cornstarch with the water from the tuna in the same pot ; stir with a whisk until smooth, then stir in the milk.
4. Bring to a boil, whisking vigorously until the sauce is thickened and smooth ; remove the pan from the heat.
5. Use a spoon to stir the corn in the sauce, then stir in the scallions, beans and tuna ; season to taste.
6. Divide this mixture among four individual ovenproof soufflé or gratin dishes, each about 300 ml capacity ; alternatively, turn the mixture into a 1.5 litre ovenproof dish.
7. Mix the tomatoes, feta cheese and olive oil together in a bowl ; stir in the diced bread until thoroughly combined.
8. Pile this mixture on top of the tuna sauce, pressing it on gently with your fingers so that it will stay in place without squashing the topping.
9. Bake the tuna and corn pots for 15 minutes or until the bread is browned and crisp, the cheese has softened and the tomatoes lightly cooked ; underneath, the tuna mixture should be bubbling and piping hot.
10. Serve at once.

Each serving : 25 g protein, 15 g fat, 40 g carbohydrate, 8 g fibre, 411 Calories.

BON APPÉTIT

Falafel Pitas (Light meals)

 

                    Falafel are spicy chickpea cakes. They are a popular street food all over the Middle East. Served with pita bread pockets with a colourful crunchy salad, they are deliciously healthy as well as fun to eat.

Serves 4

• 2 x 398 ml cans chickpeas, drained and rinsed 
• 2 garlic cloves, minced
• 5 ml ground cumin
• 5 ml ground coriander
• 1 green chili pepper, deseeded and finely chopped
• 30 ml chopped cilantro
• 1 small egg, beaten
• 30 ml all-purpose flour
• 30 ml canola oil
• 4 whole wheat pita breads
• ½ lemon, juiced
• 80 ml hummus

Salad

• 100 gr red cabbage, finely shredded
• 1 carrot, peeled and coarsely grated
• One-third English cucumber, cut into matchsticks
• 1 small red onion, thinly sliced

1. To make the falafel, put the chickpeas in a food processor and process until smooth ; add the garlic, cumin and ground coriander and process again until well mixed.
2. Add the chili pepper, cilantro, egg and 15 ml of the flour and process again briefly ; season to taste.
3. Transfer to a bowl and chill for about 30 minutes to firm the mixture. 
4. Meanwhile, to prepare the salad, put the cabbage carrot, cucumber and onion in a bowl and mix together.
5. Lightly floured our hands with the remaining flour and shape the chickpea mixture into eight patties.
6. Heat the oil in a frying pan and fry the patties, in patches if necessary, for about 3 minutes on each side until crisp and golden ; drain well on paper towel.
7. Meanwhile, warm the pita breads in a toaster or under the grill  and stir the lemon juice into the hummus to thin it lightly ; cut a slit lengthwise in the side of each bread to form a pocket.
8. Spread 15 ml of humus inside each pocket, ten stuff in two falafel with some salad ; serve immediately.

Each serving : 21 g protein, 17.5 g fat, 67 g carbohydrate, 19 g fibre, 547 Calories.

BON APPÉTIT

Brocoli and Salmon Frittata (Light meals)

 

                    A really fantastic midweek dish, this is so easy. And if you use frozen brocoli florets it is a great standby meal. Serve it at the table straight from the pan, with a fresh tomato salad and crusty bread.

Serves 4

• 500 ml brocoli florets
• 6 eggs
• 60 ml snipped fresh chives
• 15 ml canola oil
• 10 ml unsalted butter
• 415 gr can red salmon, drained and flaked
• 250 ml canned or frozen corn kernels, thawed if necessary
• 30 ml grated Parmesan cheese

1. Blanch the brocoli in a pot of lightly salted, boiled water for 4 minutes or until almost tender ; drain well and set aside.
2. Beat the eggs lightly with chives and season with freshly ground black pepper.
3. Heat the oil and butter in a large, heavy-based frying pan with a flameproof handle, then pour in the egg mixture ; scatter the brocoli, flaked salmon and corn over the egg, stirring lightly to distribute evenly.
4. Using a spatula, pull the sides of the egg mixture in slightly to allow the uncooked egg to set, abd cook for 3-4 minutes until the underside is golden and the top almost set.
5. Meanwhile, heat the grill to high.
6. Sprinkle the Parmesan over the top of the frittata, then place it under the grill ; cook for 2-3 minutes until the top is bubbling and golden.
7. Serve cut into quarters.

Each serving : 34.5 g protein, 24.5 g fat, 8 g carbohydrate, 3 g fibre, 398 Calories.

BON APPÉTIT