SHAPE UP FOR SUMMER!
Chicken piccata with Cavolo nero
Serves 4. Ready in 40 mins
l 4 skinless and boneless chicken breasts – or Quorn or vegan Quorn pieces
l 10-12 sage leaves (half finely chopped, the rest left whole)
l 12 black peppercorns, crushed
l 400ml boiling chicken stock
l 1 garlic clove, crushed l Finely grated zest and juice of 1 unwaxed lemon
l 2 tbsp capers, rinsed and drained l Boiled dried pasta, to serve For the cavolo nero:
l Low-calorie cooking spray
l 1 onion, thinly sliced
l 2 fresh rosemary sprigs
l 1 red chilli, deseeded and chopped
l 1 garlic clove, finely chopped
l 300g cavolo nero, tough stems discarded, rinsed and sliced 1. First cook the cavolo nero (a type of kale popular in Italy). Spray a deep, lidded nonstick pan with low-calorie cooking spray and place over a medium heat. Add the onion and fry for 10 mins or until softened. Add the rosemary, chilli and garlic and stir-fry for 1 min. Add the cavolo nero and 75ml of water and season with salt. Cover tightly, reduce the heat to low and cook gently for 20 mins, stirring once after 5 mins and again 10 mins later. Remove the rosemary, check the seasoning and keep warm. 2. Meanwhile, sandwich each chicken breast between two sheets of cling film. Using a rolling pin, bash each chicken breast until it’s wider and thinner, resembling escalopes. Discard the cling film and season the escalopes with the chopped sage and the peppercorns. Spray a wide non-stick frying pan with low-calorie cooking spray and place over a medium heat. Working in batches, add the escalopes and fry for 4 mins on each side, or until just cooked through. 3. Stir in the whole sage leaves, stock, garlic, lemon zest and juice and bring to the boil over a high heat. Cover the pan, turn the heat to low and cook gently for 6-8 mins, or until the stock has reduced and the chicken is cooked through. Stir in the capers, season, then serve with the cavolo nero and your favourite pasta.
ASPARAGUS, PEA AND MINT RISOTTO (V) Serves 4. Ready in 40 mins
l 1.5 litres boiling vegetable stock
l Low-calorie cooking spray
l 1 onion, finely chopped
l 2 garlic cloves, crushed
l 350g dried arborio rice
l 200g asparagus tips, halved
l 200g frozen peas
l Large handful of shredded fresh mint, plus mint leaves to garnish
l 4 level tbsp freshly grated Parmesan
cheese or vegetarian alternative 1. Pour the stock into a pan over a low heat and leave it to simmer gently. Spray a heavy-based, non-stick saucepan with low-calorie cooking spray and place over a medium heat. Add the onion and cook for 10 mins. Add the garlic and rice and stirfry for a minute to coat the rice well. Stir in the asparagus and peas. Add a couple of ladlefuls of the hot stock and cook until th stock is absorbed, stirring continuously. 2. Continue adding stock, cooking and stirring in this way for 20-25 mins, or until rice is cooked through. Remove the risotto from the heat, stir in the shredded mint and leave to rest for 1 min. Scatter over the cheese and mint leaves to serve.
ASIAN CRAB NOODLES Serves 4. Ready in under 15 mins
l 250g dried rice noodles
l 200g stringless beans, thinly sliced
l 200g baby sweetcorn, halved lengthways
l 400g fresh white crab meat (or 2 x 170g cans white crab meat, drained) – or plain tofu
l 2 x small packs fresh coriander,
finely chopped
l Small pack fresh mint, finely chopped
l Juice of 2 limes
l 1 level tbsp sweet chilli sauce
l 4 tbsp light soy sauce
l 1 tbsp Thai fish sauce (nam pla)
l 3 spring onions, finely sliced
l 1 red chilli, deseeded and
l Lime wedges, to serve 1. Place the noodles in a wide bowl, cover with boiling water and set aside for 4-5 mins. 2. Meanwhile, cook the beans and baby sweetcorn in a pan of lightly salted boiling water for 3-4 mins. Drain well and place in a serving bowl. Rinse the noodles with cold water, drain thoroughly and add to the veg. Add the crab meat to the bowl, along with the