Closer (UK) - - Diet Special -

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

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