THREE HEALTHY WAYS TO ENJOY MEAT FROM NUTRITIONIST ROB HOBSON

CAJUN CHICKEN

Cajun chicken is great with a mango fruit salsa. This spice blend works well with all sorts

of meats.

Serves 4

INGREDIENTS Marinade:

1 tbsp smoked paprika

2 tbsp ground cumin

1 tbsp ground coriander 1 garlic clove, crushed

1 tsp olive oil

4 skinless chicken breast

Salad:

150g spinach, chopped A handful each of parsley, mint and coriander (finely chopped) ½ red onion, diced

1 tsp olive oil

2 avocados, cubed

Mango salsa:

1 mango, diced

5 cherry tomatoes, diced A handful coriander, chopped

1 lime, juiced

½ chilli, finely diced

Salt

Pepper

METHOD

Combine marinade spices and chicken in a large bowl then set aside for 10 minute Heat up a large non-stick frying pan (or griddle). Whilst the pan is heating up wrap each marinated chicken breast in cling film and seals at

the ends then bash lightly to 1 cm thick.

Cook each chicken breast for about 5 minutes each side until

cooked through. Combine salad ingredients

together in a bowl. Combine salsa ingredients

together in a bowl. Serve the chicken with salsa

and salad.

PORK SKEWERS WITH ORANGE COUSCOUS Serves 4 INGREDIENTS

250g wholemeal couscous 500ml hot fresh Chicken stock or

Vegetable stock

2 tbsp extra virgin olive oil

Juice of 1 orange

2 handfuls of chopped herbs (coriander,

mint or parsley) Handful of pistachio kernels, roughly

chopped

Pinch of chilli flakes (optional)

4 tbsp honey

4 tbsp apple cider vinegar

2 tsp tamari

600g lean pork fillet, in bite-sized cubes 300g pineapple chunks (fresh or tinned

in juice)

1 green pepper, deseeded and cut into

squares

6 spring onions, cut into 4 pieces

Sea salt and black pepper

METHOD

If you are using wooden skewers, soak 8 skewers in cold water (this prevents them from

burning on the grill).

Put the honey, vinegar and tamari into a small saucepan set

over a low heat and warm through, then leave to cool. Tip the cubed pork into the pan and mix

well so that all the pieces are well covered in the sauce. Leave to marinate for 15

minutes.

Put the couscous into a large shallow bowl and pour over the

stock. Cover and leave to sit for 5 minutes until fluffy. Add the olive oil and orange juice then

season with salt and pepper and fluff up with a fork. Stir in the herbs, pistachio kernels and chilli flakes, then set aside.

Build your kebabs by alternating the skewers with pieces of pork, pineapple, green pepper and spring onion. Heat a griddle pan or large non-stick frying pan set over a high heat. You can also barbecue these skewers in the summer.

Griddle the skewers for 3 minutes each side (12 minutes in

total) until the pork is cooked through. If they start to burn, turn

them more regularly. Serve the skewers on top of the

couscous.

INDIAN SPICE COTTAGE PIE

Curry and pie in one dish!

Serves 6

INGREDIENTS

1 tbsp extra virgin olive oil 1 large onion, finely diced 2 garlic cloves, finely chopped 2.5cm fresh ginger, peeled and grated

2 tsp garam masala

1⁄2 tsp ground turmeric

1 tsp ground cumin

1 tsp dried chilli flakes 500g minced lamb (10% fat) 400g tin chopped tomatoes 100g red lentils, rinsed and drained

150g frozen peas

1kg Maris Piper potatoes, peeled and cut into small chunks

150ml milk

Knob of butter

Sea salt and white pepper

METHOD

Preheat the oven to 200°C/180°C

fan/Gas 6.

Set a large, deep-sided non-stick

frying pan with a lid over a medium heat and add the olive oil. Once hot, add the onion and fry for 3 min until soft, then add garlic and ginger and cook for further 2 mins. Add the spices to the pan and cook for 1 minute until fragrant. Add the lamb mince to the pan

and cook for 4 minutes. Pour in tomatoes; fill their tin with water and add that. Stir in the red lentils and peas, then season. Cover, turn down a little, then cook for 25 min, stirring

occasionally. Bring a large saucepan of water to the boil. Add the potatoes and cook for about 15 minutes, or until tender. If you want to save time,

you can leave the potato skins on – this will add a little more fibre, which is good for your health. Drain potatoes, then put them back in the pan and mash with the milk and butter.

Once the lamb is cooked, transfer it to a large rectangular ovenproof dish or 6 small dishes. Top pie with mash, spreading it to cover the rim of the dish, then bake in the oven for 20 minutes

until the top is golden.