Taste USA: Salad

Monday, July 4, 2016

parsnip, lentil and walnut salad

How to make parsnip, lentil and walnut salad recipe - Calories per serving 435

Serves 4

Preparation time 10 minutes, Cooking time 30–35 minutes

Ingredients:
4 parsnips, peeled and cut into batons
4 tablespoons olive oil
30 g (1 oz) walnuts
750 ml (1¼ pints) gluten-free vegetable stock
200 g (7 oz) Puy lentils
juice of ½ lemon
1 teaspoon clear honey
½ teaspoon gluten-free wholegrain mustard
½ garlic clove, crushed
25 g (1 oz) watercress
25 g (1 oz) rocket leaves
25 g (1 oz) baby spinach leaves
20 g (¾ oz) Parmesan cheese shavings

Method:
Place the parsnips in a roasting tin and drizzle with 1 tablespoon of the oil. Roast in a preheated oven, 200°C (400°F), Gas Mark 6, for 30–35 minutes until golden, adding the walnuts 5 minutes before the end of the cooking time.

Meanwhile, bring the stock to the boil in a saucepan, add the lentils and cook for 25–30 minutes until the lentils are just tender. Drain.

Whisk together the remaining oil, lemon juice, honey, mustard and garlic in a small bowl.

Transfer the lentils, walnuts and parsnips to a serving bowl, then toss together with the dressing and salad leaves. Serve topped with Parmesan shavings.

For curried parsnip & lentil soup, heat 1 tablespoon olive oil in a saucepan, add 3 peeled and chopped parsnips and cook for 2–3 minutes. Stir in 1 teaspoon curry powder and 50 g (2 oz) red lentils and cook for 1 minute, then stir in 900 ml (1½ pints) gluten-free vegetable stock. Simmer for 20–25 minutes until the parsnips are tender. Remove from the heat and blend with a hand-hand blender, adding a little milk to loosen if needed. Ladle into 4 bowls and serve sprinkled with 1 tablespoon chopped toasted walnuts and ½ tablespoon grated Parmesan cheese. Calories per serving 198

parsnip, lentil and walnut salad

smoked mackerel superfood salad

How to make smoked mackerel superfood salad recipe - Calories per serving 492

Serves 4

Preparation time 15 minutes, Cooking time 20 minutes

Ingredients:
500 g (1 lb) butternut squash, peeled, deseeded and cut into 1 cm (½ inch)
cubes
3 tablespoons olive oil
1 teaspoon cumin seeds
1 head of broccoli, cut into florets
200 g (7 oz) frozen or fresh peas
3 tablespoons quinoa
3 tablespoons mixed seeds
2 smoked mackerel fillets
juice of 1 lemon
½ teaspoon clear honey
½ teaspoon gluten-free Dijon mustard
100 g (3½ oz) red cabbage, shredded
4 tomatoes, chopped
4 ready-cooked fresh beetroots, cut into wedges
20 g (¾ oz) radish sprouts

Method:
Place the squash in a roasting tin and sprinkle with 1 tablespoon of the oil and the cumin seeds. Place in a preheated oven, 200°C (400°F), Gas Mark 6, for 15–18 minutes until tender. Leave to cool slightly.

Meanwhile, cook the broccoli in a saucepan of boiling water for 4–5 minutes until tender, adding the peas 3 minutes before the end of the cooking time. Remove with a slotted spoon and refresh under cold running water, then drain. Cook the quinoa in the broccoli water for 15 minutes, or according to the packet instructions, then drain and leave to cool slightly.

Heat a nonstick frying pan over a medium-low heat and dry-fry the seeds, stirring frequently, until golden brown. Set aside. Heat the mackerel fillets according to the packet instructions, then skin and break into flakes.

Whisk together the remaining oil, lemon juice, honey and mustard in a small bowl. Toss together all the ingredients, except the radish sprouts, with the dressing in a serving bowl. Serve topped with the sprouts.

For smoked mackerel superfood soup, heat 1 tablespoon oil in a saucepan and fry 1 chopped onion and 1 crushed garlic clove for 3–4 minutes. Add 625 g (1¼ lb) peeled, deseeded and diced butternut squash, 100 g (3½ oz) broccoli florets, 2 tablespoons quinoa, 600 ml (1 pint) gluten-free vegetable stock and 150 ml (¼ pint) orange juice and simmer for 15 minutes. Blend until smooth. Stir in 2
skinned, flaked smoked mackerel fillets and cook for 1 minute. Serve sprinkled with 2 tablespoons toasted pumpkin seeds. Calories per serving 416

smoked mackerel superfood salad

orange and prawn noodle salad

How to make orange and prawn noodle salad recipe - Calories per serving 459

Serves 4

Preparation time 10 minutes, Cooking time 5 minutes

Ingredients:
2 tablespoons sesame seeds
300 g (10 oz) rice noodles
2 oranges
300 g (10 oz) cooked peeled king prawns
100 g (3½ oz) watercress
1 red onion, finely sliced
3 tablespoons gluten-free sweet chilli dipping sauce
juice of 1 lime
2 Little Gem lettuces, leaves separated

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.

Cook the rice noodles according to the packet instructions, then refresh under cold running water.

Segment the oranges over a bowl to catch the juice. Transfer the noodles to a large bowl, add the orange segments, prawns, watercress and onion and mix together.

Add the sweet chilli sauce and lime juice to the orange juice and whisk together. Pour over the noodle mixture and toss together.

Arrange the lettuce leaves on a large serving plate or 4 individual plates and top with the noodle salad. Sprinkle with the toasted sesame seeds and serve.

For prawn cocktail, mix together the grated rind of 1 orange, 4 tablespoons gluten-free mayonnaise and 1 tablespoon gluten-free tomato ketchup in a small bowl. Shred ½ small iceberg lettuce and divide between 4 glass bowls. Top with 400 g (13 oz) cooked peeled prawns, then pour over the mayonnaise. Serve sprinkled with 1 tablespoon toasted flaked almonds and 1 tablespoon chopped coriander. Calories per serving 237

orange and prawn noodle salad

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

roasted veggie and quinoa salad

How to make roasted veggie and quinoa salad recipe - Calories per serving 372

Serves 4

Preparation time 5 minutes, Cooking time 20–25 minutes

Ingredients:
3 courgettes, cut into chunks
2 red peppers, cored, deseeded and cut into chunks
2 red onions, cut into wedges
1 large aubergine, cut into chunks
3 garlic cloves, peeled
3 tablespoons olive oil
150 g (5 oz) quinoa
2 tablespoons green pesto or sun-dried tomato paste
1 tablespoon balsamic vinegar
75 g (3 oz) rocket leaves

Method:
Put all the vegetables and garlic on a large baking sheet and drizzle over the olive oil. Place in a preheated oven, 220°C (425°F), Gas Mark 7, for 20–25 minutes until tender and beginning to char.

Meanwhile, cook the quinoa in a saucepan of boiling water according to the packet instructions, then drain well.

Whisk together the pesto or tomato paste and balsamic vinegar in a small bowl. Place the roasted vegetables, rocket and quinoa in a large serving bowl and stir in the dressing. Serve warm.

For quinoa with salmon & watercress, cook the quinoa as for Roasted veggie & quinoa salad. Meanwhile, place 2 large pieces of skinless salmon fillet, about 300g (10 oz) in total, in a nonstick frying pan and cook for 3 minutes on each side until crisp and just cooked through, then flake. Whisk together 200 g (7 oz) light crème fraîche, the grated rind and juice of 1 orange and 1 tablespoon gluten-free wholegrain mustard in a small bowl. Stir the dressing into the quinoa with the flaked salmon and a bunch of chopped watercress. Calories per serving 381

roasted veggie and quinoa salad

teriyaki chicken salad

How to make teriyaki chicken salad recipe - Calories per serving 320

Serves 4

Preparation time 20 minutes, plus marinating, Cooking time 20–25 minutes

Ingredients:
4 boneless, skinless chicken breasts, about 125 g (4 oz) each
2 tablespoons sunflower oil
4 tablespoons gluten-free soy sauce
2 garlic cloves, finely chopped
2.5 cm (1 inch) piece of fresh root ginger, peeled and finely grated
2 tablespoons sesame seeds
2 tablespoons sunflower seeds
2 tablespoons pumpkin seeds
juice of 2 limes
100 g (3½ oz) herb salad
½ small iceberg lettuce, torn into bite-sized pieces
50 g (2 oz) alfalfa or broccoli sprouting seeds

Method:
Put the chicken breasts into a shallow non-metallic dish. Spoon three-quarters of the oil over the chicken, then add half the soy sauce, the garlic and ginger. Turn the chicken to coat in the mixture, cover with clingfilm and leave to marinate in the refrigerator for 30 minutes.

Heat a nonstick frying pan until hot. Lift the chicken out of the marinade, add to the pan and fry for 8–10 minutes on each side until dark brown and cooked through. Remove from the pan and set aside.

Heat the remaining oil in the pan, add the seeds and fry for 2–3 minutes until lightly toasted. Add the remaining marinade and remaining soy sauce and bring to the boil, then remove from the heat and mix in the lime juice.

Mix the herb salad, lettuce and sprouting seeds together, then divide on to 4 serving plates. Thinly slice the chicken and arrange on top. Spoon over the seed dressing and serve immediately.

For teriyaki chicken with oriental salad, marinate the chicken as for Teriyaki chicken salad and make a salad with 200 g (7 oz) carrots, cut into thin strips, 4 spring onions, cut into thin strips, 6 thinly sliced radishes and ½ small head of Chinese leaves, thinly shredded. Fry the chicken as for Teriyaki chicken salad, omit the seeds and then continue with the dressing as for Teriyaki chicken salad. Slice the chicken, arrange on the salad and drizzle with the warm dressing. Calories per serving 239

teriyaki chicken salad

avocado, pepper and olive salad

How to make avocado, pepper and olive salad recipe - Calories per serving 342

Serves 4

Preparation time 10 minutes, Cooking time 2 minutes

Ingredients:
1 tablespoon sesame seeds
2 avocados, peeled, stoned and chopped
juice of 1 lime
1 red pepper, cored, deseeded and chopped
1 yellow pepper, cored, deseeded and chopped
½ cucumber, finely chopped
2 carrots, peeled and chopped
2 tomatoes, chopped
4 spring onions, sliced
10 pitted black olives, halved
1 romaine lettuce, roughly torn
4 tablespoons gluten-free French dressing
1 tablespoon chopped mint

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.

Meanwhile, place the avocados in a large bowl and toss with the lime juice to prevent discoloration. Gently toss together with the remaining ingredients except the sesame seeds.

Sprinkle the salad with the toasted sesame seeds and serve.

For peperonata with avocado & olives, heat 3 tablespoons olive oil in a frying pan, add 2 sliced garlic cloves and 3 sliced onions and cook for 1–2 minutes. Core, deseed and slice 2 red peppers and 2 yellow peppers, then add to the pan and cook for 10 minutes. Add 350 g (11½ oz) chopped ripe tomatoes and cook for a further 12–15 minutes until the peppers are soft. Stir in 1 peeled, stoned and
chopped avocado, 12 halved pitted black olives and a small handful of basil leaves. Serve with gluten-free crusty bread, if liked. Calories per serving 307 (not including bread)

avocado, pepper and olive salad

Friday, July 1, 2016

peach, feta and watercress salad

How to make peach, feta and watercress salad recipe - Calories per serving 259

Serves 4

Preparation time 10 minutes, Cooking time 2–3 minutes

Ingredients:
30 g (1 oz) pumpkin seeds
juice of ½ lemon
2 tablespoons extra virgin olive oil
½ teaspoon gluten-free Dijon mustard
1 teaspoon clear honey
1 tablespoon chopped oregano
75 g (3 oz) watercress
3 peaches, halved, stoned and sliced
4 spring onions, sliced
175 g (6 oz) feta cheese, crumbled
pepper

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

Whisk together the lemon juice, oil, mustard, honey, oregano and pepper in a small bowl.

Divide the watercress between 4 plates, top with the peach slices and spring onions, then sprinkle over the feta cheese.

Serve sprinkled with the toasted pumpkin seeds and drizzled with the dressing.

For peach, feta & watercress bruschetta, cut 2 gluten-free baguettes into 1.5 cm (¾ inch) slices. Place the slices on a baking sheet and drizzle with 2 tablespoons olive oil. Bake in a preheated oven, 200°C (400°F), Gas Mark 6, for 10–12 minutes until golden.

Rub one side of each slice with a garlic clove. Halve, stone and slice 4 peaches. Top the toasts with a few watercress sprigs, the peach slices and 125 g (4 oz) crumbled feta cheese. Serve drizzled with balsamic glaze. Calories per serving 384

peach, feta and watercress salad

beef carpaccio and bean salad

How to make beef carpaccio and bean salad recipe - Calories per serving 275

Serves 4

Preparation time 15 minutes, plus freezing, Cooking time 2–3 minutes

Ingredients:
250 g (8 oz) beef fillet
3 tablespoons extra virgin olive oil
1 teaspoon pepper
1 tablespoon chopped thyme leaves
1 teaspoon gluten-free Dijon mustard
½ tablespoon balsamic vinegar
½ teaspoon clear honey
125 g (4 oz) green beans, trimmed
400 g (13 oz) can cannellini beans, rinsed and drained
1 small red onion, thinly sliced
25g (1 oz) Parmesan cheese shavings, to garnish

Method:
Place the beef fillet on a chopping board and rub with 1 tablespoon of the oil, the pepper and thyme. Wrap in clingfilm and place in the freezer for 20 minutes.

Meanwhile, whisk together the remaining oil with the mustard, vinegar and honey in a bowl.

Blanch the green beans for 2–3 minutes in boiling water, then refresh under cold running water. Toss the green beans, cannellini beans and sliced onion in the dressing and leave to stand at room temperature.

Unwrap the beef fillet, slice as thinly as possible and arrange on a serving plate. Spoon over the bean salad, with all the dressing, and garnish with shavings of Parmesan.

For nutty beef & bean salad, rub 450 g (14½ oz) rump steak with 1 tablespoon olive oil and sprinkle with 1 tablespoon pepper. Fry the steak for 1–2 minutes on each side in 1 tablespoon olive oil, then leave to rest. In a large bowl, toss together 40 g (1½ oz) lamb’s lettuce, 2 chopped ready-cooked fresh beetroots, 4 sliced spring onions, a rinsed and drained 400 g (13 oz) can butter beans, 12 halved baby plum tomatoes and 2 tablespoons toasted cashew nuts.

Whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 crushed garlic clove, 1 teaspoon soft dark brown sugar and ½ teaspoon glutenfree wholegrain mustard in a bowl, then stir in 1 tablespoon roughly chopped peanuts. Slice the steak and place on top of the salad, then pour over the dressing to serve. Calories per serving 460

beef carpaccio and bean salad

pear and stilton salad

How to make pear and stilton salad recipe - Calories per serving 295

Serves 4

Preparation time 15 minutes

Ingredients:
100 g (3½ oz) watercress
2 heads of chicory, sliced
3 pears, cored and sliced
¼ cucumber, sliced
juice of 1 lemon
½ teaspoon clear honey
½ teaspoon gluten-free wholegrain mustard
2 tablespoons extra virgin olive oil
100 g (3½ oz) Stilton cheese, rind removed and crumbled
2 tablespoons chopped walnuts

Method:
Toss together the watercress, chicory, pears and cucumber and place on a serving plate or in a large salad bowl.

Whisk together the lemon juice, honey, mustard and olive oil in a small bowl, then drizzle over the leaves. Sprinkle over the Stilton and walnuts and serve.

For Stilton & pear soup, melt 15 g (½ oz) butter in a pan, add 1 chopped onion and fry for 2–3 minutes until softened. Add 4 peeled, cored and chopped pears and 850 ml (1½ pints) gluten-free vegetable stock and bring to the boil, then reduce the heat and simmer for 15–18 minutes until the pears are tender. Using a hand-held blender, blend the soup until smooth.

Return to the heat and crumble in 125 g (4 oz) Stilton cheese and stir until it melts. Add a squeeze of lemon juice and season to taste. Serve sprinkled with 1 tablespoon chopped chives. Calories per serving 268

pear and stilton salad

Thursday, June 30, 2016

cauliflower and peanut salad

How to make cauliflower and peanut salad recipe - Calories per serving 156

Serves 4

Preparation time 5 minutes, Cooking time 5 minutes

Ingredients:
1 cauliflower, broken into florets
1 teaspoon mustard seeds
small bunch of coriander, chopped
juice of 2 limes
1/2 teaspoon clear honey
1 tablespoon olive oil
1 tablespoon black sesame seeds
30 g (1 oz) gluten-free dry-roasted peanuts, lightly crushed

Method:
Place the cauliflower in a steamer and steam for 3 minutes until just tender. Place in a serving dish.

Meanwhile, heat a nonstick frying pan and dry-fry the mustard seeds until they start to pop. Set aside.

Mix together the chopped coriander, lime juice, honey and olive oil in a small bowl.

Add the dressing, toasted mustard seeds, sesame seeds and peanuts to the cauliflower and toss together, then serve.

For spicy cauliflower soup, heat 1 tablespoon olive oil in a pan, add 1 chopped onion and fry for 2–3 minutes until softened, then add 1 teaspoon turmeric, 1 teaspoon ground coriander and 1 teaspoon ground cumin.

Stir in the florets of 1 cauliflower and mix well to coat with all the spices. Pour in 1.5 litres (2½ pints) hot gluten-free vegetable stock and simmer for 25–30 minutes until tender. Using a
hand-held blender, blend the soup until smooth. Ladle into 4 bowls and serve sprinkled with 1 tablespoon chopped coriander.

cauliflower and peanut salad

caprese salad

How to make caprese salad recipe - Calories per serving 130

Serves 4

Preparation time 10 minutes

Ingredients:
4 large, ripe beef tomatoes, sliced
4 x 125 g (4 oz) low-fat mozzarella balls, sliced
handful of basil leaves
2 tablespoons balsamic vinegar
2 tablespoons extra virgin olive oil
pepper

Method:
Divide the tomato slices and mozzarella slices between 4 plates, layering them alternately.

Sprinkle with the basil leaves, pepper, vinegar and olive oil and serve.

For tomato & basil soup, heat 1 tablespoon olive oil in a pan, add 1 finely chopped onion and fry for 2–3 minutes, then add 1 crushed garlic clove and cook for a further 1 minute until softened.

Add 3 x 400 g (13 oz) cans chopped tomatoes, 50 g (2 oz) chopped basil, ½ teaspoon sugar, ½ teaspoon Worcestershire sauce and 1 tablespoon tomato purée. Mix well, then pour in 400
ml (14 fl oz) boiling water and mix again.

Bring to the boil, then reduce the heat and simmer for 30 minutes. Using a hand-hand blender, blend the soup until smooth. Ladle into 4 bowls and serve sprinkled with pepper, a drizzle of olive oil and a few basil leaves.

caprese salad

Monday, June 27, 2016

American coleslaw

How to make American coleslaw recipe - Light on the mayo and with a mild heat of mustard and chile, this coleslaw makes a perfect side dish.

SERVES 6

PREP TIME 20 mins

Ingredients:
1⁄2 cup mayonnaise
1⁄4 cup apple cider vinegar
1 tsp mustard powder
1 tbsp brown mustard
1 tsp garlic powder
1 tsp red pepper flakes
salt and freshly ground black pepper
1⁄2 green cabbage
1 red onion, thinly sliced
4 small carrots, grated
3 celery stalks, thinly sliced

Method:
1 In a medium bowl, mix together the mayonnaise, vinegar, powdered and brown mustards, garlic powder, and red pepper flakes. Season well.

2 Hold the cabbage, cut-side down, on a chopping board and cut in half lengthwise, straight through the stalk. Slice out the core from each wedge and cut across the cabbage, creating broad or fine shreds. Transfer to a large bowl.

3 Add the other vegetables and mix well until the vegetables are well coated in the mayonnaise. Served chilled.

American coleslaw

Friday, June 24, 2016

home style potato salad

How to make home style potato salad recipe - There are many ways to prepare a potato salad, and this tasty version is a Midwestern classic.

SERVES 6

PREP TIME 10 mins, COOK TIME 20–25 mins, plus cooling

Ingredients:
21⁄4lb (1kg) potatoes, peeled
salt and freshly ground black pepper
1⁄4 cup good-quality mayonnaise
2 tsp Dijon mustard
1 celery stalk, finely chopped
bunch of scallions, white and pale green parts only, finely chopped
1 tbsp capers, drained or rinsed, and finely chopped
1 tbsp lemon juice

Method:
1 Cook the potatoes whole in a large pan of boiling salted water for 20–25 minutes until tender. Drain and set aside to cool. When cold, peel and cut the potatoes carefully into 1 1⁄4in (3cm) cubes.

2 In a bowl, mix together the mayonnaise, mustard, celery, scallions, capers, and lemon juice, and season well.

3 Place the potatoes into a large serving bowl and gently toss the mayonnaise mixture through the potatoes, being careful not to break them up.

home style potato salad

fried chicken cobb salad

How to make fried chicken cobb salad recipe - This main course salad is served with a sharp, salty buttermilk and blue cheese dressing.

SERVES 4

PREP TIME 20 mins, plus soaking, COOK TIME 20 mins

Ingredients:
2 skinless boneless chicken breasts
1 tsp cayenne pepper
salt
1 cup whole milk
8 smoked bacon slices
1⁄2 cup all-purpose flour
1⁄2 cup breadcrumbs
1 tbsp chipotle paste
1 3⁄4 pints (1 liter) peanut or sunflower oil, for frying
bunch of baby spinach or arugula leaves
10oz (300g) cherry tomatoes, halved
1 avocado, pitted, peeled, and chopped
4 hard-boiled eggs, roughly chopped

For the blue cheese dressing:
2 tbsp mayonnaise
1⁄2 cup sour cream
1⁄3 cup buttermilk
1 cup blue cheese, crumbled
2 tbsp apple cider vinegar

Method:
1 Put the chicken in a pan along with the cayenne pepper and 1 tsp salt. Pour in the milk and leave the chicken to soak for 2 hours in the fridge.

2 In a frying pan, dry-fry the bacon over medium heat until crispy. Remove from the pan and cool on a wire rack, then set aside.

3 In a shallow bowl, mix together the flour, breadcrumbs, chipotle paste, and 1 tbsp salt. Drain and discard the milk and turn the chicken in the bread mixture until well coated.

4 Pour the oil into a large, heavy-based saucepan or deep-fat fryer. Heat it to 375ºF (190ºC). Fry the chicken for 5–7 minutes, or until golden brown. Remove with a slotted spoon and cool on a wire rack. Set aside.

5 Spread the spinach evenly in a large, wide serving dish. Place the tomatoes in a row across the greens. Add the avocado, placing it next to the tomatoes, then add a row of the eggs. Chop the chicken into bite-sized pieces and distribute evenly around the salad. Crumble the bacon and scatter it over the top of the dish.

6 For the dressing, mix together the mayonnaise, sour cream, buttermilk, blue cheese, and vinegar. Serve the salad, while the chicken is still warm, with the buttermilk dressing on the side. Any leftover dressing will keep in the fridge for up to 3 days, tightly sealed.

WHAT’S THE STORY?
It is widely accepted that the first Cobb salad was made at The Brown Derby restaurant in Hollywood in the early 20th century, and was named in honor of the then owner, Bob Cobb. Exactly who created it, and when, is less clear, but there is no doubt that the eponymous salad, with its distinctive stripes of fresh, colorful ingredients, is a true Tinseltown classic.

fried chicken cobb salad

american waldorf salad

How to make american waldorf salad recipe - Created at the Waldorf Astoria Hotel in New York, this salad has been a favorite for over 100 years.

SERVES 4

PREP TIME 15 mins

Ingredients:
2 large apples
4 celery stalks, thinly sliced
25 red seedless grapes, halved
2 tbsp toasted and crushed walnuts
1⁄4 cup mayonnaise
juice of 1 lemon
salt and freshly ground black pepper
2 hearts of romaine lettuce

Method:
1 Remove the cores of the apples by using a corer. Then, using a sharp knife, cut the apples into slices of an even thickness. Stack the slices, a few at a time, and cut lengthwise through the pile and then crosswise, making equal-sized cubes.

2 Put the apples, celery, grapes, and walnuts in a bowl. Add the mayonnaise and lemon juice and toss well to combine. Season to taste.

3 Roughly chop the lettuce and divide between

4 plates. Serve the fruit and nut mixture on each bed of lettuce with a squeeze of lemon.

american waldorf salad

Thursday, June 23, 2016

pan-fried salmon with baby spinach

How to make pan-fried salmon with baby spinach recipe - The heat from the cooked salmon is all it takes to soften fresh spinach leaves and enhance their flavor. Serve with tagliatelle for a warm, vitamin-rich, multi-textured salad.

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: 5 MINUTES

Ingredients:
10 ounces (300 g) tagliatelle
1 cup (100 g) baby spinach leaves
20 fresh basil leaves
2 tablespoons (30 ml) olive oil
1 pound (500 g) skinless salmon fillet, cut in 11/2 inch (4 cm) pieces
1/4 cup (40 g) pimento-stuffed green olives, halved
grated zest and juice of 1 lemon
2 scallions, finely chopped
1 cup (250 g) cherry tomatoes, halved

Method:
1 Cook the tagliatelle in a large saucepan of boiling water for 10 minutes, or until al dente.

2 Meanwhile, divide the spinach among four plates and sprinkle each portion with five basil leaves.

3 Heat the oil in a large frying pan over high heat. Add the salmon pieces and cook for 4 minutes, turning occasionally, until they are opaque but soft. Add the olives, lemon zest, lemon juice and scallions to the pan. Let bubble and heat through for a few seconds, then spoon the salmon and olive mixture and the juices over each bed of spinach and basil.

4 Add the tomatoes to the pan and stir them around for 30 seconds to heat through and to pick up any brown bits from bottom of the pan. Spoon the tomatoes over the salmon and serve with the tagliatelle.

OTHER IDEAS
+ Instead of the baby spinach, use a mix of arugula, mizuna and watercress.
+ Use scallops (without the roe) or calamari rings instead of the salmon.

Each serving provides
533 calories, 34 g protein, 20 g fat (4 g saturated fat), 54 g carbohydrate (2 g sugars), 5 g fiber, 284 mg sodium

SALMON is an excellent source of protein and is also high in vitamin A (for healthy eyes and skin) and vitamin D (needed to make bones strong and guard against osteoporosis). Salmon is also a beneficial source of selenium, which helps to boost the immune system and regulate the thyroid gland.

pan-fried salmon with baby spinach

Tuesday, June 21, 2016

Tuna with Moroccan Spices and Bean Salad

How To Make Tuna with Moroccan Spices and Bean Salad Recipe - Ras el hanout, a zesty Moroccan spice mix, is used here to give this tuna and bean dish a punch of flavor. If you like, serve with a watercress and arugula salad and some flatbread.

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 10 MINUTES

Ingredients:
4 tuna steaks, about 1/4 pound (125 g) each
1 tablespoon (15 ml) ras el hanout spice mix
1 1/4 cups (300 g) green beans
2 tablespoons (30 ml) honey
grated zest and juice of 2 lemons
4 tomatoes, halved and cut into wedges
15 ounce (425 ml) can cannellini beans, drained and rinsed
2 tablespoons (30 ml) olive oil
1 small onion, halved and thinly sliced
2 large red peppers, seeded and sliced
2 cloves garlic, thinly sliced

Method:
1 Put the tuna steaks on a plate and rub the ras el hanout on both sides to coat. Set aside.

2 Cook the green beans in a saucepan of boiling water for 2–3 minutes, or until just tender. Drain, rinse under cold water, drain again and put into a bowl. Add the honey, lemon zest and lemon juice and mix well. Add the tomatoes and cannellini beans.

3 Heat half of the oil in a frying pan over high heat. Add the onion, peppers and garlic and cook, stirring, for 1 minute, or until very lightly cooked. Add to the tomato and bean mixture and stir to combine.

4 Return the pan to the heat and add the remaining oil. Add the tuna, scraping any spice mix from the plate onto the fish. Cook over high heat for 2 minutes, turn over and cook for another 2–3 minutes, pressing the fish lightly with a spatula, until just cooked through.

5 Divide the bean salad among four plates. Cut the tuna into thick slices and place them on the salad. Scrape any juices and spices from the pan, pour over the tuna and serve.

COOK’S TIP
+ To make ras el hanout, combine 1 tablespoon (15 ml) ground coriander, 1/2 teaspoon (2 ml) ground cinnamon, 1/4 teaspoon (1 ml) ground mace or freshly grated nutmeg and a large pinch of chili powder. Alternatively, use 2–4 teaspoons (10–20 ml) of an African spice paste, such as harissa.

Each serving provides
391 calories, 34 g protein, 16 g fat (4 g saturated fat), 28 g carbohydrate (20 g sugars), 10 g fiber, 224 mg sodium

Tuna with Moroccan Spices and Bean Salad

Couscous and Chickpea Salad

How To Make Couscous and Chickpea Salad Recipe - This couscous salad is wholesome enough to eat on its own, but it’s also a great dish for summer dinner parties because it can be made in advance. Serve with barbecued chicken or fish, or pan-fried lamb chops if you like, and all you’ll need to add is a mixed green salad.

SERVES: 2

PREPARATION: 25 MINUTES, COOKING: 10 MINUTES

Ingredients:
1/2 cup (95 g) couscous
2 tablespoons (30 ml) currants
3 tablespoons (45 ml) boiling water
2 tablespoons (30 ml) slivered almonds
2 tablespoons (30 ml) olive oil
1/2 red onion, chopped
1/2 pepper, seeded and chopped
1 teaspoon (5 ml) ground cumin
1/2 cup (125 g) drained and rinsed canned chickpeas
6 pitted green olives, quartered
1 1/2 tablespoons (22 ml) chopped fresh parsley
1 tablespoon (15 ml) lemon juice
freshly ground black pepper

Method:
1 Put the couscous and currants in a large heatproof bowl. Add the boiling water and stir to combine, cover with foil and set aside to soak for 5 minutes, or until all the water has been absorbed. Fluff the couscous with a fork to break up any lumps.

2 Meanwhile, toast the almonds in a nonstick frying pan over a medium heat for 3–4 minutes, or until lightly golden, stirring occasionally. Remove from the pan.

3 Heat 2 teaspoons (10 ml) of the oil in the pan over medium heat. Add the onion and pepper and cook, stirring, for 3–4 minutes, or until softened.

4 Add the almonds, cumin, chickpeas, olives, parsley, lemon juice and remaining oil and stir to combine. Add the chickpea mixture to the couscous in the bowl, season to taste with pepper and stir well. Serve immediately, or cover and refrigerate until required.

ANOTHER IDEA
+ Use any leftover chickpeas to make hummus. Blend them with crushed garlic, olive oil, tahini (sesame seed paste), ground cumin and lemon juice. Spread on sandwiches or use as a dip.

Each serving provides
459 calories, 12 g protein, 24 g fat (3 g saturated fat), 50 g carbohydrate (4 g sugars), 5 g fiber, 161 mg sodium

Couscous and Chickpea Salad

Sweet and Spicy Lentil Salad

How To Make Sweet and Spicy Lentil Salad Recipe - This hearty, satisfying dish is packed with goodness: plenty of fiber from the lentils and apricots and healthy polyunsaturated fat from the sunflower seeds. Legumes contain iron, which is more readily absorbed if you cook or serve them with foods rich in vitamin C, such as peppers and broccoli.

SERVES: 4

PREPARATION: 20 MINUTES, COOKING: 35 MINUTES

Ingredients:
1 1/3 cups (250 g) brown lentils, rinsed
1 clove garlic, peeled
good pinch of ground cumin
1 slice of lemon
juice of 1 lemon
3 tablespoons (45 ml) extra virgin olive oil
2 tablespoons (30 ml) finely chopped fresh cilantro leaves
freshly ground black pepper
1 small red onion, finely chopped
1/2 cup (90 g) dried apricots, roughly chopped
1 red, 1 yellow and 1 green pepper, seeded and cut into 1 inch (2.5 cm) squares
1/2 cup (100 g) broccoli florets
2 ounces (50 g) firm rindless goat cheese, roughly diced
2 tablespoons (30 ml) sunflower seeds, toasted

Method:
1 Put the lentils into a large saucepan, cover with water and bring to a boil, skimming off any scum. Flatten the garlic clove with the side of a knife and add to the lentils, along with the cumin and lemon slice. Reduce the heat and simmer for about 30 minutes, or until the lentils are tender.

2 Meanwhile, to make the dressing, put the lemon juice, oil and cilantro into a large salad bowl, season to taste with pepper, and whisk together.

3 Drain the lentils, discarding the lemon slice and garlic, and add them to the salad bowl. Toss gently to mix with the dressing.

4 Add the onion, apricots, peppers and broccoli to the bowl, and mix gently. Scatter the goat cheese and sunflower seeds over the salad. Serve immediately.

ANOTHER IDEA
+ Use 2/3 cup (150 g) frozen fava beans instead of broccoli florets. Cook the beans in boiling water for 5 minutes, or until tender. Drain and refresh under cold water.

Each serving provides
414 calories, 22 g protein, 21 g fat (4 g saturated fat), 37 g carbohydrate (14 g sugars), 13 g fiber, 78 mg sodium

Sweet and Spicy Lentil Salad