Taste USA: Main Dish

Monday, July 4, 2016

turkey balls with minty quinoa

How to make turkey balls with minty quinoa recipe - Calories per serving 474

Serves 4

Preparation time 10 minutes, plus cooling, Cooking time 25 minutes

Ingredients:
2 tablespoons olive oil
1 onion, finely chopped
1 garlic clove, crushed
1 courgette, grated
400 g (13 oz) minced turkey
1 teaspoon cumin seeds
50 g (2 oz) feta cheese
20 g (¾ oz) parsley, chopped
250 g (8 oz) quinoa
200 g (7 oz) frozen peas
20 g (¾ oz) mint, chopped
grated rind and juice of 1 lemon
100 g (3½ oz) rocket leaves

Method:
Heat½ tablespoon of the oil in a frying pan, add the onion and garlic and fry for 4– 5 minutes until softened, then leave to cool.

Mix together the cooked onion and garlic, courgette, turkey, cumin seeds, feta and half the parsley in a bowl. Shape into 12 balls and place on a baking sheet. Bake in a preheated oven, 200°C (400°F), Gas Mark 6, for 20 minutes until cooked through.

Meanwhile, cook the quinoa in a saucepan of boiling water according to the packet instructions. In a separate pan of boiling water, cook the peas until tender. Drain the quinoa and peas, then transfer to a bowl and stir in the mint, remaining parsley, lemon rind and juice and rocket leaves.

Serve the meatballs with the quinoa, drizzled with the remaining olive oil.

turkey balls with minty quinoa

bacon and leek tortilla

How to make bacon and leek tortilla recipe - Calories per serving 483

Serves 4

Preparation time 10 minutes, Cooking time 25–30 minutes

Ingredients:
4 tablespoons olive oil
2 leeks, trimmed, cleaned and thickly sliced
350 g (11½ oz) new potatoes, sliced
4 back bacon rashers, chopped
6 large eggs
75 g (3 oz) mature Cheddar cheese, grated
salt and pepper

Method:
Heat the oil in a large flameproof frying pan, add the leeks and potatoes and sauté for 8–10 minutes, stirring frequently, until golden and tender. Add the bacon and fry for a further 4–5 minutes until cooked through.

Meanwhile, beat the eggs in a large bowl and add the cheese. Season well.

Stir the potato mixture into the beaten eggs, then return to the pan and cook over a low heat for 8–10 minutes, making sure the bottom does not overcook.

Place the pan under a preheated hot grill and cook for a further 3–4 minutes until the tortilla is cooked through and golden. Serve cut into wedges.

For leek, butternut & bacon soup, heat 2 tablespoons olive oil in a saucepan, add 3 trimmed, cleaned and diced leeks and 400 g (13 oz) peeled, deseeded and diced butternut squash and cook for 3 minutes.

Pour in 900 ml (1½ pints) hot gluten-free vegetable stock and bring to the boil, then reduce the heat and simmer for 4–5 minutes until the vegetables are soft. Meanwhile, cook 4 back bacon rashers under a preheated hot grill until crisp, then roughly chop.

Stir 300 ml (½ pint) soya milk into the soup, then, using a hand-hand blender, blend the soup until smooth and season to taste. Ladle into 4 bowls and serve sprinkled with the bacon. Calories per serving 249

bacon and leek tortilla

sea bass with spinach dhal

How to make sea bass with spinach dhal recipe - Calories per serving 438

Serves 4

Preparation time 5 minutes, Cooking time 30 minutes

Ingredients:
1½ tablespoons olive oil
1 onion, finely diced
2 garlic cloves, finely chopped
1 green chilli, deseeded and finely chopped
1 teaspoon mustard seeds
1 teaspoon cumin seeds
2 teaspoons garam masala
200 g (7 oz) red lentils
400 g (13 oz) can chopped tomatoes
600 ml (1 pint) gluten-free vegetable stock
4 sea bass fillets, about 150 g (5 oz) each
225 g (7½ oz) spinach
handful of coriander leaves, chopped
salt and pepper
1 tablespoon toasted flaked almonds, to garnish

Method:
Heat 1 tablespoon of the oil in a pan, add the onion and fry for 5 minutes until soft. Stir in the garlic and chilli and cook for a further 1 minute. Add the seeds and garam masala and continue to cook for 2 minutes.

Stir in the lentils, tomatoes and stock and bring to the boil. Reduce the heat and simmer for 20 minutes.

Meanwhile, heat the remaining oil in a separate large frying pan and cook the sea bass for 3–4 minutes on each side until cooked through.

Stir the spinach and chopped coriander through the lentils until just starting to wilt, then season. Divide the dhal between 4 plates and top each one with a sea bass fillet. Serve sprinkled with toasted flaked almonds.

For grilled sea bass with garlicky spinach, cook 4 x 150 g (5 oz) sea bass fillets under a preheated hot grill for 3–4 minutes on each side until cooked through. Meanwhile, place 750 g (1¾ lb) spinach in a saucepan and pour over a little boiling water, cover and cook for 1–2 minutes until the leaves start to wilt, then drain.

Heat 1 tablespoon olive oil in a large frying pan and cook 3 tablespoons pine nuts and 2 chopped garlic cloves for 2–3 minutes, then stir in the wilted spinach. Divide between 4 plates and top with the sea bass fillets. Calories per serving 301

sea bass with spinach dhal

chicken kiev

How to make chicken kiev recipe - Calories per serving 489

Serves 4

Preparation time 20 minutes, plus chilling, Cooking time 40 minutes

Ingredients:
75g (3 oz) butter, softened
small handful of parsley, finely chopped
6 garlic cloves, crushed
grated rind of 2 lemons
4 boneless, skinless chicken breasts, about 150g (5 oz) each
4 slices of gluten-free bread
3 tablespoons gluten-free plain flour
3 eggs, beaten
salt and pepper
steamed pak choi, to serve

Method:
Mix together the butter, parsley, garlic and lemon rind in a small bowl. Roll into 4 sausages, then cover and place in the freezer for at least 30 minutes.

Slice the chicken breasts nearly in half horizontally. Open like a book, then place between 2 sheets of nonstick baking paper or clingfilm and flatten with a rolling pin or mallet. Place 1 roll of garlic butter in the centre of each breast, then wrap the breasts around the butter, securing as tightly as possible with cocktail sticks.

Whizz the bread in a food processor to form breadcrumbs, then tip into a shallow bowl. Place the flour on a plate and season. Dip the rolled chicken breasts in the seasoned flour, then the beaten egg and finally the breadcrumbs until well coated. Roll again in the egg and crumbs, if necessary.

Transfer the kievs to a baking sheet and place in a preheated oven, 200° (400°F), Gas Mark 6, for 40 minutes until the chicken is golden and cooked through. Serve with steamed pak choi.

chicken kiev

turkey chilli

How to make turkey chilli recipe - Calories per serving 499

Serves 4

Preparation time 15 minutes, Cooking time 1¾ hours

Ingredients:
1 tablespoon olive oil
2 red onions, chopped
1 carrot, peeled and diced
1 celery stick, diced
1 red pepper, cored, deseeded and chopped
1 yellow pepper, cored, deseeded and chopped
1 red chilli, deseeded and finely chopped
1 teaspoon smoked paprika
1 teaspoon ground cumin
bunch of coriander, roughly chopped
400 g (13 oz) cooked turkey, roughly chopped or shredded
400 g (13 oz) can butter beans, rinsed and drained
2 x 400 g (13 oz) can chopped tomatoes
juice of 1 lime
600 g (1¼ lb) cooked basmati rice, to serve

Method:
Heat the oil in a flameproof casserole, add the onions, carrot, celery, peppers and chilli and cook for 5 minutes. Add the paprika, cumin and chopped stalks of the coriander, and cook for a further 5 minutes, stirring occasionally, until the vegetables are softened. Add the turkey, beans and tomatoes, mix well and cover with a lid.

Transfer to a preheated oven, 180°C (350°F), Gas Mark 4, for 1½ hours, checking every 30 minutes and adding a little water if it starts to look dry.

Remove from the oven, stir in the lime juice and chopped coriander leaves. Serve with the cooked rice.

For turkey & rice noodle stir-fry, cook 300 g (10 oz) rice noodles according to the packet instructions. Heat 1 teaspoon sunflower oil in a wok and fry 400 g (13 oz) cooked turkey, sliced into strips, for 2 minutes.

Add 325 g (11 oz) trimmed green beans, 1 sliced red onion and 2 sliced garlic cloves and stir-fry for a further 4–5 minutes. Stir in the juice of 1 lime, 1 teaspoon chilli powder, 1 diced red chilli and 1 tablespoon gluten-free fish sauce. Add 1 tablespoon chopped mint, 2 tablespoons chopped coriander and the drained rice noodles and toss well before serving. Calories per serving 441

turkey chilli

sausage and bean stew

How to make sausage and bean stew recipe - Calories per serving 472

Serves 4

Preparation time 10 minutes, Cooking time 20–25 minutes

Ingredients:
1 tablespoon olive oil
1 onion, chopped
2 garlic cloves, crushed
2 carrots, peeled and diced
4 good-quality gluten-free sausages
500 ml (17 fl oz) gluten-free chicken stock
400 g (13 oz) can cherry tomatoes
400 g (13 oz) can butter beans, rinsed and drained
200 g (7 oz) Savoy cabbage, thickly shredded
large bunch of parsley, chopped
salt and pepper
840 g (1¾ lb) mashed potatoes, to serve

Method:
Heat the oil in a large flameproof casserole, add the onion and fry for 4–5 minutes until softened, then add the garlic and carrots and cook for a further 2–3 minutes.

Add the sausages and cook for 6–8 minutes, turning occasionally, until just golden.

Pour in the stock, tomatoes, beans, cabbage and half the chopped parsley and simmer for 6–8 minutes until the sausages are cooked through and the cabbage is tender. Season to taste and sprinkle with the remaining parsley. Serve with the mashed potatoes.

For sausage & bean breakfast, chop the sausages into bite-sized pieces and cook in a frying pan with ½ tablespoon olive oil for 5–6 minutes until browned. Add the butter beans and cherry tomatoes, season and simmer for 10–12 minutes.

Stir in 1 tablespoon chopped parsley, then make 4 dips in the mixture. Break 1 egg into each dip and cook for 6–8 minutes until the sausages and eggs are cooked through. (If you prefer your eggs cooked more, finish by placing the dish under the grill before serving.) Calories per serving 309

sausage and bean stew

butternut and coconut curry

How to make butternut and coconut curry recipe - Calories per serving 470

Serves 4

Preparation time 10 minutes, Cooking time 30 minutes

Ingredients:
1 tablespoon vegetable oil
1 large onion, sliced
2 green chillies, deseeded and sliced
50 g (2 oz) fresh root ginger, peeled and grated
4 teaspoons Thai curry paste
2 garlic cloves, crushed
2 x 400 ml (14 fl oz) cans low-fat coconut milk
500 g (1 lb) butternut squash, peeled, deseeded and cut into bite-sized pieces
100 g (3½ oz) red lentils
200 g (7 oz) baby spinach leaves
bunch of coriander, chopped
400 g (13 oz) cooked basmati rice, to serve

Method:
Heat the oil in a saucepan, add the onion and fry for 3–4 minutes until softened, then add the chillies, ginger, curry paste and garlic and cook, stirring, for a further 2 minutes.

Pour in the coconut milk and bring to the boil, then add the squash. Reduce the heat and simmer for 12 minutes, then stir in the lentils and simmer for a further 10 minutes until the squash is tender and the lentils have softened.

Stir in the spinach leaves and coriander and cook for 2 minutes until wilted. Serve with the cooked rice.

For roasted butternut & lentil salad, toss 750 g (1¾ lb) chopped butternut squash and 2 red onions, cut into wedges, with 1 tablespoon olive oil, 1 crushed garlic clove and 2 teaspoons thyme leaves.

Roast in a preheated oven, 200°C (400°F), Gas Mark 6, for 25– 30 minutes until tender. Meanwhile, whisk together 1 tablespoon balsamic vinegar, 1 tablespoon olive oil and 1 teaspoon gluten-free wholegrain mustard in a small bowl.

Place 2 rinsed and drained 400 g (13 oz) cans Puy lentils in a serving bowl, add 150 g (5 oz) halved cherry tomatoes and 100 g (3½ oz) baby spinach leaves, then toss with the dressing.

Add the roasted vegetables, toss again and serve sprinkled with 100 g (3½ oz) crumbled feta cheese. Calories per serving 376

butternut and coconut curry

chicken with spinach and ricotta

How to make chicken with spinach and ricotta recipe - Calories per serving 441

Serves 4

Preparation time 10 minutes, Cooking time 25 minutes

Ingredients:
4 boneless, skinless chicken breasts, about 125 g (4 oz) each
125 g (4 oz) ricotta cheese
125 g (4 oz) cooked spinach, squeezed dry
¼ teaspoon grated nutmeg
8 slices of Parma ham
2 tablespoons olive oil, plus extra for drizzling
salt and pepper

To serve
lemon wedges
rocket leaves

Method:
Make a long horizontal slit through the thickest part of each chicken breast without cutting right through.

Crumble the ricotta into a bowl. Chop the spinach and mix into the ricotta with the nutmeg. Season with salt and pepper.

Divide the stuffing between the slits in the chicken breasts and wrap each one in 2 pieces of Parma ham, winding it around the chicken to cover the meat totally.

Heat the oil in a shallow ovenproof pan, add the chicken breasts and cook for 4 minutes on each side, or until the ham starts to brown. Transfer to a preheated oven, 200°C (400°F), Gas Mark 6, and cook for 15 minutes until the chicken is cooked through. Serve with lemon wedges and rocket leaves drizzled with olive oil.

For chicken with mozzarella & sun-dried tomatoes, omit the ricotta, spinach and nutmeg, and stuff each chicken breast with a 40 g (1½ oz) slice of mozzarella cheese and a drained piece of sun-dried tomato. Season well with pepper and continue as for Chicken with spinach & ricotta. Calories per serving 471

chicken with spinach and ricotta

roasted salmon and vegetables

How to make roasted salmon and vegetables recipe - Calories per serving 457

Serves 4

Preparation time 15 minutes, Cooking time 40–45 minutes

Ingredients:
600 g (1¼ lb) sweet potatoes, peeled and cut into wedges
1 large fennel bulb, cut into 8 wedges
2 garlic cloves, chopped
small bunch of parsley, chopped
2 tablespoons olive oil
1 tablespoon chopped mint
4 salmon fillets, about 125 g (4 oz) each, skin scored 3 times
grated rind and juice of 1 lemon
pepper

To serve
25 g (1 oz) Parmesan cheese shavings
lemon wedges

Method:
Cook the sweet potatoes and fennel in a saucepan of boiling water for 4 minutes, then drain. Transfer to a roasting tin and sprinkle with the garlic, pepper, half the parsley and the olive oil. Toss together. Roast in a preheated oven, 220°C (425°F), Gas Mark 7, for 20–25 minutes until the vegetables are tender and golden.

Meanwhile, rub the remaining parsley and the mint into the scored salmon skin. Set aside.

Lay the salmon, skin side up, on top of the vegetables, sprinkle with the lemon rind and juice and roast for a further 15 minutes, or until the fish is cooked through and the vegetables are tender.

Sprinkle with the Parmesan shavings and serve with lemon wedges.

For fennel & salmon soup, heat 1 tablespoon olive oil in a pan, add 2 chopped shallots and fry for 2–3 minutes. Add 400 g (13 oz) new potatoes and 2 chopped fennel bulbs and cook for a further 3–4 minutes.

Pour in 900 ml (1½ pints) glutenfree vegetable stock and simmer for 10–12 minutes until the vegetables are tender.

Blend with a hand-hand blender, then return to the heat, season and drop in 400 g (13 oz) skinless salmon fillet, cut into chunks, and cook for 3–4 minutes until the fish is cooked through. Ladle into 4 bowls and serve sprinkled with chopped parsley. Calories per serving 325

roasted salmon and vegetables

grilled salmon with kale salad

How to make grilled salmon with kale salad recipe - Calories per serving 463

Serves 4

Preparation time 15 minutes, Cooking time 8–11 minutes

Ingredients:
1 tablespoon sunflower seeds
200 g (7 oz) kale, shredded
4 salmon fillets, about 150 g (5 oz) each
¼ small red cabbage, shredded
1 carrot, peeled and cut into matchsticks
1 avocado, peeled, stoned and sliced
100 g (3½ oz) cherry tomatoes, halved
2 tablespoons extra virgin olive oil
juice of ½ lime
½ teaspoon gluten-free Dijon mustard
½ teaspoon maple syrup
2 tablespoons chopped chives
pepper

Method:
Heat a nonstick frying pan over a medium-low heat and dry-fry the sunflower seeds for 2–3 minutes, stirring frequently, until slightly golden and toasted. Set aside.

Place the kale in a colander, then pour over boiling water to slightly wilt the kale. Refresh under cold running water and drain.

Cook the salmon fillets under a preheated hot grill for 3–4 minutes on each side, or until cooked through.

Meanwhile, toss the kale together with the cabbage, carrot, avocado and tomatoes in a serving bowl. Whisk together the remaining ingredients and pour over the salad.

Scatter the toasted seeds over the salad. Serve the salad with the salmon and sprinkle over a little pepper.

For Chinese-style kale with pan-fried tuna, heat 1 tablespoon sunflower oil in a wok and stir-fry 2 sliced garlic cloves for a few seconds, then add 200 g (7 oz) shredded kale. Toss around in the garlicky oil, then pour over 100 ml (3½ fl oz) boiling water and cook for 5–6 minutes until the kale has wilted. Meanwhile, heat 1 tablespoon olive oil in a separate frying pan and cook 4 x 150 g (5 oz) tuna steaks for 3–4 minutes on each side (depending on how rare you like your tuna). Stir 1 tablespoon gluten-free soy sauce and 1 tablespoon gluten-free oyster sauce into the kale and heat through. Serve topped with the tuna. Calories per serving 288

grilled salmon with kale salad

beef olives

How to make beef olives recipe - Calories per serving 340

Serves 4

Preparation time 15 minutes, Cooking time 2¼ hours

Ingredients:
1 tablespoon olive oil
2 onions, chopped
4 mushrooms, chopped
2 streaky bacon rashers, chopped
1 garlic clove, chopped
1 teaspoon thyme leaves, chopped
4 topside steaks, about 150 g (5 oz) each
1 tablespoon gluten-free Dijon mustard
2 carrots, peeled and diced
2 celery sticks, diced
400 ml (14 fl oz) gluten-free beef stock
200 ml (7 fl oz) red wine
steamed cabbage and carrots, to serve

Method:
Heat half the oil in a frying pan, add half the onion, the mushrooms, bacon and garlic and fry for 3–4 minutes until softened. Stir in the thyme leaves.

Spread each steak with a quarter of the mustard, then divide the stuffing mixture between them, roll up and secure with kitchen string.

Heat the remaining oil in a flameproof casserole and brown the beef rolls on all sides, then remove from the pan and set aside. Add the remaining onion, the carrots and celery to the pan and cook for 3–4 minutes, then return the beef to the pan with the stock and wine. Bring to a simmer, cover and cook over a low heat for 2 hours.

Serve with steamed cabbage and carrots.

For serious beef sandwiches, cut 2 red onions into wedges, then toss with 1 tablespoon olive oil and 1 teaspoon cumin seeds. Place in a roasting tin and roast in a preheated oven, 200°C (400°F), Gas Mark 6, for 20–25 minutes until starting to char at the edges. Cook 4 x 150 g (5 oz) sirloin steaks in a hot griddle pan until cooked to your liking. Spread 4 thick slices of gluten-free bread with 1 teaspoon gluten-free horseradish sauce each. Top each one with a small handful of rocket leaves. Place the steaks on top, then divide the roasted red onion wedges between them and top with another 4 slices of bread. Serve with homemade chips, if liked. Calories per serving 465 (not including chips)

beef olives

chicken balti with whole spices

How to make chicken balti with whole spices recipe - Calories per serving 320 (not including rice)

Serves 4

Preparation time 20 minutes, Cooking time 40 minutes

Ingredients:
1 onion, quartered
2.5 cm (1 inch) piece of fresh root ginger, peeled and sliced
3 garlic cloves
2 tablespoons sunflower oil
8 boneless, skinless chicken thighs, about 600 g (1¼ lb) in total, cubed
1 teaspoon cumin seeds, roughly crushed
1 cinnamon stick, halved
8 cardamom pods, roughly crushed
6 cloves
½ teaspoon turmeric
1 teaspoon dried chilli flakes
400 g (13 oz) can chopped tomatoes
600 ml (1 pint) gluten-free chicken stock
small bunch of coriander, torn
25 g (1 oz) toasted flaked almonds, to garnish

Method:
Place the onion, ginger and garlic in a food processor and whizz until finely chopped. Alternatively, chop with a knife.

Heat the oil in a medium saucepan, add the chicken and fry, stirring, for 5 minutes until lightly browned. Stir in the chopped onion mixture and fry for 2–3 minutes until softened.

Stir in the spices and chilli flakes and cook for 1 minute, then mix in the tomatoes and stock. Bring to the boil, then reduce the heat, cover and simmer for 30 minutes, stirring occasionally, until the chicken is cooked through.

Add the coriander and cook for 1 minute, then spoon into 4 bowls. Sprinkle with the almonds and serve with rice, if liked.

For chicken balti with mushrooms & spinach, omit the cumin seeds, cardamom, cloves, turmeric and chilli flakes and stir in 2 tablespoons medium-hot gluten-free balti curry paste instead. Mix in 125 g (4 oz) sliced cup mushrooms and cook as for Chicken balti with whole spices. Stir in 150 g (5 oz) baby spinach leaves along with the coriander at the end and cook until the spinach has just wilted. Calories per serving 324

chicken balti with whole spices

Saturday, July 2, 2016

chicken with mango salsa

How to make chicken with mango salsa recipe - Calories per serving 265

Serves 4

Preparation time 10 minutes, Cooking time 6–8 minutes

Ingredients:
1 large mango, peeled, stoned and diced
1 small red onion, diced
1 red chilli, deseeded and finely diced
large bunch of parsley, chopped
2 tablespoons olive oil
juice of ½ lime
4 boneless, skinless chicken breasts, about 150 g (5 oz) each
2 garlic cloves, halved
pepper

Method:
Mix together the mango, red onion, chilli, parsley, 1 tablespoon of the oil and the lime juice in a bowl. Set aside.

Place the chicken breasts between 2 sheets of nonstick baking paper or clingfilm and flatten with a rolling pin or mallet. Rub with the cut garlic, sprinkle with pepper and drizzle with the remaining oil.

Heat a large griddle pan over a medium-high heat and cook the chicken for 3–4 minutes on each side until cooked through. Serve with the salsa.

For chicken & mango toasts, spread 4 slices of gluten-free wholemeal bread with 1 tablespoon gluten-free mango chutney each, then top each one with 3–4 spinach leaves, a few coriander leaves and 50 g (2 oz) sliced ready-cooked chicken. Sprinkle over 75 g (3 oz) grated Cheddar cheese and cook under a preheated grill for 3–4 minutes until bubbling and golden. Calories per serving 294

chicken with mango salsa

thai steamed fish

How to make thai steamed fish recipe - Calories per serving 210 (not including rice, pak choi and mange tout)

Serves 4

Preparation time 10 minutes, Cooking time 10 minutes

Ingredients:
4 trout fillets, about 150 g (5 oz) each
4 pak choi, quartered lengthways
5 cm (2 inch) piece of fresh root ginger, peeled and sliced
2 garlic cloves, chopped
1 red chilli, deseeded and sliced
grated rind and juice of 2 limes
3 tablespoons gluten-free soy sauce

Method:
Place the trout fillets and pak choi on 2 large pieces of foil and sprinkle with the ginger, garlic, chilli, lime rind and juice. Pour over the soy sauce, then loosely seal the foil to form parcels.

Transfer the parcels to a steamer and cook for 10 minutes, or until the fish is cooked through. Serve with lime halves, jasmine rice and steamed pak choi and mange tout, if liked.

For Thai fish soup, mix together 1 litre (1¾ pints) gluten-free fish stock, 1½ tablespoons red Thai curry paste, 4 kaffir lime leaves and 1 tablespoon glutenfree fish sauce in a saucepan. Bring to a simmer and cook for 5 minutes, then add 300 g (10 oz) skinless white fish fillets, such as cod or haddock, and cook for 2 minutes. Stir in 150 g (5 oz) raw peeled king prawns, 3 pak choi, quartered, and a handful of coriander leaves and simmer for 2–3 minutes until the prawns turn pink and the fish is just cooked through. Serve immediately. Calories per serving 148

thai steamed fish

Friday, July 1, 2016

provencal fish stew

How to make provencal fish stew recipe - Calories per serving 234

Serves 4

Preparation time 15 minutes, Cooking time 15–18 minutes

Ingredients:
1 tablespoon olive oil
3 shallots, thinly sliced
3 garlic cloves, chopped
400 g (13 oz) can chopped tomatoes
1 tablespoon tomato purée
1 thyme sprig
300 ml (½ pint) gluten-free fish stock
300 g (10 oz) live mussels, scrubbed and debearded (discard any that don’t shut
when tapped)
500 g (1 lb) skinless cod or haddock fillet, cut into pieces
200 g (7 oz) squid, cleaned and sliced into rings
salt and pepper
2 tablespoons chopped parsley, to garnish

Method:
Heat the oil in a large pan, add the shallots and garlic and fry for 3–4 minutes until softened. Add the tomatoes, tomato purée and thyme and cook for a further 4–5 minutes.

Pour in the stock and bring to the boil, then add the mussels, fish and squid, cover the pan and cook for 5–6 minutes until the mussels have opened and the fish is cooked through. Discard any mussels that remain closed.

Season with salt and pepper, ladle into 4 bowls and serve sprinkled with parsley.

For hot & sour fish soup, place 850 ml (1½ pints) hot gluten-free fish stock, 1 teaspoon coriander seeds and 2.5 cm (1 inch) piece of fresh root ginger, peeled and sliced, in a saucepan and simmer for 5 minutes. Add 1 tablespoon gluten-free fish sauce, 2 thinly sliced red chillies and 3 thinly sliced garlic cloves and simmer for a further 2 minutes, then add 300 g (10 oz) raw peeled king prawns and 200 g (7 oz) skinless cod or haddock fillet, cut into pieces, and cook gently for 5–6 minutes until the prawns turn pink and the fish is cooked through. Add 2 sliced spring onions and the juice of 1 lime. Season to taste and serve sprinkled with 2 tablespoons chopped coriander. Calories per serving 128

provencal fish stew

chicken with peppers

How to make chicken with peppers recipe - Calories per serving 241

Serves 4

Preparation time 10 minutes, Cooking time 1 hour

Ingredients:
6 tomatoes, quartered
2 red onions, cut into thick wedges
1 red pepper, cored, deseeded and chopped
1 yellow pepper, cored, deseeded and chopped
4 garlic cloves, crushed
small bunch of thyme, leaves only
1 teaspoon smoked paprika
2 tablespoons olive oil
1 tablespoon balsamic vinegar
4 boneless, skinless chicken thighs, about 300 g (10 oz) in total
crisp green salad, to serve

Method:
Place all the ingredients except the chicken in a roasting tin and toss together, then top with the chicken.

Roast in a preheated oven, 180°C (350°F), Gas Mark 4, for 1 hour, turning and basting occasionally, until the chicken is golden and cooked through. Serve with a crisp green salad.

For chicken & red pepper open sandwiches, spread 4 slices of gluten-free bread with 1 teaspoon pesto each. Top each one with 1 sliced, roasted red pepper, ½ sliced ready-cooked chicken breast and a few rocket leaves. Sprinkle with pepper and a drizzle of balsamic glaze, then serve immediately. Calories per serving 266

chicken with peppers

seared steak with creamy beans

How to make seared steak with creamy beans recipe - Calories per serving 270

Serves 4

Preparation time 5 minutes, Cooking time 20–25 minutes

Ingredients:
1 tablespoon olive oil
2 large leeks, trimmed, cleaned and finely sliced
2 garlic cloves, finely chopped
400 g (13 oz) can butter beans, rinsed and drained
4 fillet steaks, about 150 g (5 oz) each
small bunch of parsley, chopped
1 tablespoon natural yogurt
2 tablespoons extra virgin olive oil
salt and pepper

Method:
Heat the oil in a frying pan, add the leeks and garlic and sauté over a low heat for 12–15 minutes until soft. Add the beans and enough water just to cover, then simmer for 8–10 minutes until the beans are very soft.

Meanwhile, heat a griddle pan until very hot and cook the steaks to your liking. Leave to rest.

Stir the parsley, yogurt and olive oil into the beans and season with salt and pepper.

Slice the steaks into large chunks and serve on a bed of creamy beans.

For spicy beans on toast, heat 1 tablespoon olive oil in a frying pan, add 1 chopped leek and 1 cored, deseeded and chopped red pepper and sauté for 5 minutes until softened. Stir in 2 rinsed and drained 400 g (13 oz) cans butter beans, 2 tablespoons gluten-free tomato ketchup, ½ tablespoon gluten-free Worcestershire sauce and 3 tablespoons water. Bring to a simmer and cook for 10–12 minutes. Season to taste, then add 2 tablespoons chopped parsley and 2 tablespoons flaked almonds. Toast 4 slices of gluten-free bread and spoon over the beans to serve. Calories per serving 310

seared steak with creamy beans

thai sesame chicken patties

How to make thai sesame chicken patties recipe - Calories per serving 286

Serves 4

Preparation time 15 minutes, plus chilling, Cooking time 10 minutes

Ingredients:
3 tablespoons sesame seeds
4 spring onions
15 g (½ oz) coriander, plus extra to garnish
500 g (1 lb) minced chicken
1 tablespoon gluten-free light soy sauce
3.5 cm (1½ inch) piece of fresh root ginger, peeled and finely grated
1 egg white
1 tablespoon sesame oil
1 tablespoon sunflower oil
spring onion curls, to garnish (optional)
8 tablespoons gluten-free Thai sweet chilli dipping sauce, to serve

Method:
Heat a nonstick frying pan over a medium-low heat and dry-fry the sesame seeds for 2 minutes, stirring frequently, until golden brown and toasted. Set aside.

Place the spring onions and coriander in a food processor and whizz until finely chopped. Alternatively, chop with a knife. Transfer to a bowl and mix with the chicken, toasted sesame seeds, soy sauce, ginger and egg white.

Divide the mixture into 20 mounds on a chopping board, then, using wet hands, shape into slightly flattened rounds. Chill for 1 hour (or longer if you have time).

Heat the sesame and sunflower oils in a large frying pan, add the patties and fry for 10 minutes, turning once or twice, until golden and cooked through to the centre. Arrange on a serving plate and garnish with extra coriander leaves and spring onion curls, if liked. Serve with the chilli dipping sauce.

For baby leaf stir-fry with chilli, to serve as an accompaniment, heat 2 teaspoons sesame oil in the frying pan, add a 250 g (8 oz) pack ready-prepared baby leaf and baby vegetable stir-fry ingredients and stir-fry for 2–3 minutes until the vegetables are hot. Mix in 2 tablespoons gluten-free light soy sauce and 1 tablespoon gluten-free Thai sweet chilli dipping sauce. Calories per serving 54

thai sesame chicken patties

oven baked halibut

How to make oven baked halibut recipe - Calories per serving 227

Serves 4

Preparation time 15 minutes, Cooking time 15 minutes

Ingredients:
4 halibut fillets, about 150 g (5 oz) each
4 tomatoes, chopped
4 spring onions, sliced
1 red chilli, deseeded and sliced
2 garlic cloves, sliced
2 carrots, peeled and cut into julienne strips
juice of 2 limes
2 tablespoons gluten-free soy sauce
few coriander sprigs
salt and pepper
steamed green beans, to serve

Method:
Place each halibut fillet on a large piece of nonstick baking paper, then top each with a quarter of the tomatoes and spring onions. Divide the remaining ingredients between the fish and season with salt and pepper.

Wrap up and seal the paper to form parcels, then transfer to a baking sheet. Bake in a preheated oven, 220°C (425°F), Gas Mark 7, for 15 minutes, or until the fish is cooked through. Serve with steamed green beans.

For Thai-style halibut, heat ½ tablespoon olive oil in a frying pan, add 6 chopped spring onions and fry for 1 minute, then stir in 2 tablespoons red Thai curry paste and cook for 1 minute. Stir in 200 ml (7 fl oz) gluten-free fish stock and a 400 ml (14 fl oz) can coconut milk. Bring to the boil, then reduce the heat and simmer for 5 minutes. Add 4 x 150 g (5 oz) halibut fillets, cover and cook for 6–8 minutes until the fish is cooked through. Divide 150 g (5 oz) wilted spinach between 4 bowls, then spoon in the halibut and pour over the liquid. Serve sprinkled with 2 tablespoons toasted sesame seeds. Calories per serving 427

oven baked halibut

roasted cod with ratatouille

How to make roasted cod with ratatouille recipe - Calories per serving 269

Serves 4

Preparation time 10 minutes, Cooking time 26–28 minutes

Ingredients:
400 g (13 oz) courgettes, sliced
2 red peppers, cored, deseeded and chopped
2 red onions, cut into wedges
1 aubergine, chopped
4 garlic cloves, sliced
2 tablespoons olive oil
300 g (10 oz) cherry tomatoes
small handful of basil leaves, torn
4 cod loins, about 150 g (5 oz) each
salt and pepper

Method:
Place the vegetables in a roasting tin and toss together with the garlic, oil and salt and pepper. Place in a preheated oven, 220°C (425°F), Gas Mark 7, for 16 minutes.

Add the tomatoes and basil to the vegetables and toss together. Nestle the cod loins among the vegetables, then return to the oven for a further 10–12 minutes, or until the fish is cooked through.

For baked cod, tomatoes & leeks, place 4 x 150 g (5 oz) cod loins in a foil-lined ovenproof dish. Drizzle over 2 tablespoons olive oil and the juice of 1 lemon, then add 2 trimmed, cleaned and sliced leeks, 100 g (3½ oz) halved cherry tomatoes and salt and pepper.

Toss together gently, then seal the foil to form a parcel. Place in a preheated oven, 200°C (400°F), Gas Mark 6, for 18–19 minutes, or until the fish is cooked through. Meanwhile, cook 475 g (15 oz) peeled and chopped potatoes in a saucepan of boiling water for 12–15 minutes until tender.

Drain, then mash with 1 tablespoon natural yogurt, ½ tablespoon olive oil and 4 sliced spring onions. Serve the cod with the mashed potatoes. Calories per serving 333

roasted cod with ratatouille