It seems like everyone has gone on a diet these last few weeks, and why not? These days healthy eating is all the rage, so this week I have included some of my favourite low fat healthy recipes for you to try and enjoy.
Prawn sweet chilli noodle salad
Prawns are a lovely starter, but covered in a rich marie rose sauce, although tasty, is not the best thing to eat if you are on a health trip. Here is our lower fat version of a prawn salad that we serve in the hotel.
3 nests medium egg noodles
½ large cucumber
1 bunch spring onions, finely sliced
100g cherry tomato, halved
1 green chilli, deseeded, finely chopped
200g cooked king prawns, defrosted if frozen
Zest and juice 2 limes
4 tbsp sweet chilli sauce
100g baby spinach leaves
25g roasted cashew nuts
Finely chopped coriander
Boil the noodles for four minutes, then drain. Cool under running water, then drain again. Put into a large bowl, then using a scissors, cut into shorter lengths. Half the cucumber lengthways, and then scoop out the seeds. Slice into half-moons and add to the noodles with the onions, tomatoes, chilli and prawns.
Mix the lime zest, juice and chilli sauce to make a dressing and fold through the noodles. Put a handful of spinach onto each serving plate, top with the noodles and cashews. Sprinkle with the chopped coriander and that’s it, a meal for six people in under 10 minutes, healthy, different, and very tasty. What are you waiting for? Give it a go.
Healthy Cajun chicken Caesar salad
Caesar salad is one of the classics and this healthy Cajun chicken version of it is a great twist to the classic dish.
4 squirts of low fat cooking oil spray
1 tbsp lemon juice
1 tbsp Cajun spice
4 skinless boneless chicken breast fillet, about 5oz each
100g rustic bread
2 squirts of low fat cooking oil spray
1 garlic clove, finely chopped
1 tsp Dijon mustard
1 tbsp fish sauce
3 tbsp good-quality low fat mayonnaise
4 tbsp fat-free yogurt
1 head of Cos lettuce, leaves separated, washed and dried
100g bag rocket
25g piece Parmesan - grated
Marinate the chicken. Mix the lemon juice, spray oil and the Cajun spice in a shallow dish. Add the chicken and turn it over in the marinade to coat well. Season,with freshly ground pepper and leave for up to two hours.
Heat the oven to 180C. Slice, then cut the bread into big, rough cubes for the croutons. Spread them in a single layer on a baking sheet, and then mix them all over with the spray oil, herbs and seasoning. Bake for about 10 mins until golden and crisp.
Meanwhile, put the garlic into a mini blender with the mustard and fish sauce. Blend until smooth, add the mayonnaise and yogurt, then blend again – it should be the consistency of double cream. Adjust the taste with lemon juice and pepper. If necessary, thin with a couple of teaspoons of cold water to get the consistency right so it will coat the leaves.
Heat a griddle pan until very hot. Lay the chicken on the griddle, on the side that had the skin on. Cook for 15 to 16 mins, turning once or twice, until cooked through. Remove, and let the meat sit for five minutes before slicing.
Keep any small inner lettuce leaves whole, tear the larger outer leaves into two to three pieces, and then put them all into a large bowl with the rocket. Pour just under half the dressing over the leaves and carefully toss to coat. Either assemble in the bowl, or pile the leaves onto individual plates, tucking in the croutons, chicken and Parmesan. Drizzle the rest of the dressing over and around, and then finish with an extra squeeze of lemon.
There you have it, delicious Cajun chicken Caesar salad, with half the calories but all the flavour, just by adjusting a few ingredients.
If you need a cookery question answered or would like a recipe for something in lay man’s terms, feel free to contact me on [email protected] and I will do my best to help you. Talk to you all next week.