Brown rice & chicken salad
serves 8
ingredients
• In a covered saucepan, cook the
450g/1lb brown rice
rice in 450ml/3⁄4pt water over a
450g/1lb lean skinless cooked
medium heat for about 25 minutes
chicken, diced
or until the liquid is absorbed and
12 spring onions, sliced
the rice is fluffy. Remove from the
2 celery sticks, chopped
heat and leave to cool.
2 green peppers, seeded and
• Add all the remaining ingredients
chopped
and toss well. Serve.
100g/4oz black olives, pitted
and halved
50g/2oz pimiento, minced
100g/4oz cherry tomatoes,
halved
100g/4oz fresh flat-leaf parsley,
chopped
100g/4oz radishes, sliced
50ml/2fl oz olive oil
50ml/2fl oz white wine vinegar
Nutty rice salad
serves 4
ingredients
• In a covered saucepan, cook the
175g/6oz long-grain rice
rice in 175ml/6fl oz water over a
50g/2oz frozen peas
medium-high heat for about
50g/2oz raisins
20 minutes. Add the peas and
50g/2oz toasted flaked almonds
cook for a further 5 minutes. Drain,
2 tablespoons sunflower oil
rinse with cold water, and drain
1 tablespoon white wine vinegar
again. Empty into a salad bowl.
salt and freshly ground
• Add the raisins, almonds, oil and
black pepper
vinegar. Season with salt and
pepper. Toss well and serve.
Rocket salad
serves 4
ingredients
• Put the bread, garlic and low-fat
1 slice white bread, cubed
spread in a small heavy frying pan
1
garlic clove, quartered
over a gentle heat, and toss until
1 tablespoon low-fat spread
golden. Remove from the heat,
100g/4oz rocket leaves
discard the garlic and drain the
1
sprig of fresh coriander, leaves
croûtons on kitchen paper.
picked
• Put the rocket, coriander and
1
sprig of fresh flat leaf parsley,
parsley in a small salad bowl.
leaves picked
Scatter the onion and croûtons over
1
red onion, sliced
the top of the greens. Sprinkle with
1 tablespoon tarragon vinegar
the vinegar, and season well with
salt and freshly ground
salt and pepper. Serve.
black pepper
Beetroot & orange salad
serves 4
ingredients
• Divide the lettuce leaves evenly
1 Little Gem lettuce, leaves
among four small serving plates.
separated
• Holding the oranges over a bowl,
2 oranges
remove all the pith and zest. Cut
2 large cooked beetroot, diced
the flesh into segments. Squeeze
1 tablespoon orange juice
any juice from the membranes into
1 teaspoon balsamic vinegar
the bowl, then discard them.
salt and freshly ground
• Pile the beetroot in the centre of the
black pepper
lettuce leaves with the orange
segments surrounding them.
• Add the orange juice to the bowl
with the vinegar. Season with salt
and pepper. Spoon the dressing
over the beetroot, and serve.
Hot potato & bean salad
serves 4
ingredients
• Cook the potatoes in lightly salted
450g/1lb potatoes, scrubbed
boiling water for 5 minutes.
and diced
• Add the beans to the potatoes, and
100g/4oz French beans,
cook for a further 5–10 minutes
topped and tailed, cut into
until the potatoes are tender. Drain
short lengths
and return to the pan.
75ml/3fl oz low-fat crème
• Add the crème fraîche and mint,
fraîche
and season with salt and pepper.
2 teaspoons chopped fresh mint
Toss gently, and serve warm.
salt and freshly ground
black pepper
Fresh salad with raspberry vinaigrette
serves 10
ingredients
• Put the watercress, lettuce,
1 bunch watercress, torn
mushrooms, artichoke hearts and
2 heads Bibb lettuce, torn into
radishes in a large bowl.
bite-size pieces
• Shake the vinaigrette ingredients
450g/1lb mushrooms, sliced
together in a screwtop glass jar,
425g/15oz canned artichoke
and drizzle over the salad. Toss
hearts, drained
well. Serve with the raspberries
1 bunch white radishes, sliced
scattered over the top.
225g/8oz fresh raspberries
For the vinaigrette
125ml/4fl oz raspberry vinegar
1⁄2 teaspoon salt
225g/8oz olive oil
1⁄2 teaspoon Dijon mustard
1⁄2 teaspoon freshly ground
black pepper
Beetroot & chive salad
serves 4
ingredients
• Put the beetroot in a bowl. Add the
4 cooked beetroot, chopped
crème fraîche, and season with salt
2 tablespoons low-fat cr?me
and pepper.
fra?che
• Sprinkle over the chives, toss and
1 tablespoon snipped fresh
serve immediately.
chives
salt and freshly ground
black pepper
Mustard carrot salad
serves 4
ingredients
• Put the carrots in a salad bowl,
450g/1lb carrots, coarsely
and season with salt and pepper.
grated
• Melt the low-fat spread in a frying
25g/1oz low-fat spread
pan over a medium heat, and add
1 tablespoon mustard seeds
the mustard seeds.
1 tablespoon freshly squeezed
• When they start to pop, add the
lemon juice
lemon juice, stir and pour over the
salt and freshly ground
salad. Toss well and serve straight
black pepper
away, while still warm.
Banana & pecan salad
serves 6
ingredients
• Grill the bacon until crisp, then cut
50g/2oz finely chopped lean
into small pieces.
back bacon
• Mix together the bacon, pecan
50g/2oz pecan nuts, chopped
nuts, banana, celery, lime and
200g/7oz banana, sliced
yogurt in a bowl.
300g/11oz celery, sliced
• Put a lettuce leaf on the bottom of
1⁄2 lime, thinly sliced
each of six individual bowls, and
250g/9oz low-fat Greek-style
divide the mixture between each
yogurt
bowl. Serve.
6 lettuce leaves
Turnip salad
serves 4
ingredients
• Peel, slice and shred the turnips.
350g/12oz turnips
Add the spring onions, sugar and
2 spring onions, white part only,
salt, then rub together with your
chopped
hands to soften the turnip.
1 tablespoon caster sugar
• Fold in the horseradish cream and
pinch of salt
caraway seeds, and serve.
2 tablespoons horseradish cream
2 teaspoons caraway seeds
Cranberry cream salad
serves 6
ingredients
• Dissolve the gelatine in the hot
75g/3oz cherry elatine
water, and chill until slightly
225ml/8fl oz hot water
thickened. Fold the cranberry
450g/1lb cranberry sauce
sauce into the gelatine, and add
100g/4oz celery, diced
the celery and raisins.
50g/2oz raisins
• Fold in the sour cream, and pour
225g/8oz low-fat sour cream
the mixture into a mould. Chill until
firm, then turn out and serve.
Basque tomatoes
serves 8
ingredients
• Slice the tomatoes, spread them in
8 firm ripe tomatoes
a shallow dish and sprinkle with
100g/4oz fresh flat-leaf parsley,
the parsley.
chopped
• Combine the remaining ingredients
1 garlic clove, crushed
in a bowl, mix well and pour over
1 teaspoon salt
the tomatoes. Cover with cling film,
1 teaspoon granulated sugar
and refrigerate for at least 2 hours
1⁄4 teaspoon coarse-ground
before serving.
black pepper
100g/4oz black olives
50ml/2fl oz olive oil
2 tablespoons tarragon vinegar
1 teaspoon Dijon mustard
0 Comments:
Enregistrer un commentaire