basil and black olives (optional)
For the cucumber salad:
½ cucumber, halved lengthways and seeded with a teaspoon
1 spring onion
Mitsukan seasoned rice wine vinegar (from any good supermarket)
Fry the chicken breasts in a little oil until browned. Remove from the frying pan and place in a large saucepan or stove-top casserole dish.
Combine the crème fraiche, tomatoes and pesto, season and pour over the chicken.
Cover the chicken and cook over a low heat for 40 minutes.
Meanwhile, thinly slice the halved cucumber together with the onion and put in a bowl. Pour over 2 tablespoons seasoned rice wine vinegar and mix in well. Leave for 30 minutes to allow the flavors to develop.
Serve the chicken accompanied by the cucumber salad.
FISH DISHES
Best-Ever Caesar Salad
Serves 2
Info per serving:
Calories: 319.5
Fat: 29.5g
Saturated Fat: 4.3g
Protein: 7.9g
Carbohydrate: 8.4g
2 anchovy fillets
1 large garlic clove, crushed
1 teaspoon Dijon mustard
1 teaspoon red wine vinegar
¼ teaspoon Tabasco or any hot pepper sauce
¼ cup olive oil
1 large romaine lettuce, washed, drained and torn into bite-size pieces
1 tablespoon freshly grated Parmesan
Mash the anchovies with the back of a fork and put into a large bowl with the garlic, mustard, vinegar and pepper sauce. Mix well. Slowly drizzle in the olive oil, whisking all the time so it doesn’t curdle.
Add the lettuce and cheese and toss together well. Add salmon, smoked salmon, flaked tuna or cold boiled eggs if desired.
Wrapped Salmon
Serves 2
Squeeze of lemon juice
4 skinless salmon fillets
4½oz prosciutto ham, all fat removed
1 package chives
Info per serving:
Calories: 338.0
Fat: 18.4g
Saturated Fat: 4.5g
Protein: 39.3g
Carbohydrate: 2.2g
Preheat the oven to 180°C/350°F.
Squeeze a little lemon juice over the salmon fillets and wrap two slices of ham around each piece of salmon. Place in an ovenproof dish and sprinkle with snipped chives. Bake in the oven for 8–10 minutes.
Broiled Salmon with Basil and Lemon Dressing
Serves 4
4 salmon fillets
4 teaspoons extra virgin olive oil
finely grated zest and juice of ½ lemon
1 garlic clove, crushed
small handful torn basil leaves
Info per serving:
Calories: 280.3
Fat: 18.2g
Saturated Fat: 3.5g
Protein: 26.7g
Carbohydrate: 0.9g
Preheat the broiler. Line the broiling pan with foil, lay the salmon fillets on top and broil for 5–6 minutes on each side. While they are cooking, whisk the olive oil, lemon zest and juice, garlic and basil together. Drizzle over each salmon fillet when serving.
Ratatouille and Tuna Frittata
Serves 4
Info per serving:
Calories: 348.0
Fat: 13.0g
Saturated Fat: 6.5g
Protein: 38.7g
Carbohydrate: 14.4g
2 × 14-oz cans ratatouille
14-oz can tuna in brine, well drained and flaked
olive oil spray
5 whole eggs
5 egg whites
½ cup Edam cheese, grated
salt and freshly ground black pepper
Drain most of the juice from the ratatouille.
Spray a large non-stick frying pan with olive oil and heat the pan. Add the ratatouille and flake the tuna over the top.
Beat the whole eggs and the egg whites together and season. Pour the eggs over the ratatouille and tuna. Cook over a gentle heat, lifting the edges occasionally until nearly cooked through.
Sprinkle the cheese over and finish off under a medium broiler.
Tuna Teriyaki with a Lettuce and Sweet Ginger Stir-Fry
Serves 4
Info per serving:
Calories: 262.0
