Healthy Recipes

Quinoa chicken salad

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Quinoa chicken salad

A healthy, low-calorie (and gluten-free) chicken salad recipe, made filling with quinoa and colourful with red onion, mint and lemon zest
Print Recipe
Total Time 40 mins
Servings 2
Calories 431 kcal

Ingredients
  

  • 75 g quinoa
  • 2 small chicken breasts
  • 2 tsp vegetable oil
  • 2 tsp ground cumin
  • 2 tsp ground coriander
  • 1 red onion chopped
  • 1/2 cucumber chopped
  • 2 plum tomatoes finely chopped
  • a handful of mint leaves shredded, plus a few leaves to serve
  • 1 tbsp extra-virgin olive oil
  • 2 tsp sumac

Instructions
 

  • Cook the quinoa in a pan of lightly salted boiling water following pack instructions, then drain really well.
  • Put the chicken breasts between two pieces of baking paper and use a rolling pin to gently tap out until less than 1cm thick. Drizzle over the oil, season well and dust with the cumin and coriander, turning to coat.
  • Heat a large non-stick frying pan until medium-hot then cook the chicken breasts for 5-6 minutes on each side or until golden, charred and cooked through. Move onto a plate to rest for 2-3 minutes, then slice.
  • Mix the onion, cucumber, tomatoes and mint with the olive oil, 1 tsp of sumac, the lemon juice and some seasoning, and mix really well, then fold in the sliced chicken, any juices and the cooked quinoa.
  • Pile onto plates and top with the remaining sumac and more mint leaves, if you like.

Vegan risotto

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Vegan risotto

Fennel, courgette, peas and parsley make for a wonderfully green risotto, flavoured with a little nutritional yeast in place of parmesan
Print Recipe
Total Time 45 mins
Servings 4
Calories 324 kcal

Ingredients
  

  • 1 tbsp olive oil
  • 1 onion finely chopped
  • 1 bulb fennel finely chopped
  • 1 courgette halved lengthways and thinly sliced
  • 3 cloves garlic finely chopped
  • 1/2 tsp fennel seeds lightly crushed
  • 200 g risotto rice
  • 1 small glass vegan white wine (optional)
  • 800 ml vegetable stock hot
  • 200 g frozen peas
  • 2 tbsp nutritional yeast
  • 1 lemon zested and juiced
  • a small bunch flat-leaf parsley finely chopped

Instructions
 

  • Heat the olive oil in a large, deep frying pan, add the onion, fennel and courgette, and fry for 10 minutes until softened, adding a splash of water if it starts to catch. Add the garlic and fennel seeds, and cook for 2 minutes, then add the rice and stir until every grain is lightly coated in oil. Pour in the wine, if using, and bubble away until reduced by half.
  • Keep the vegetable stock in a pan over a very low heat to keep warm. Add a ladleful at a time to the risotto, only adding more once the last spoonful has been completely absorbed, stirring all the time. Once the rice is cooked but still has a little bite, add the frozen peas and cook for another few minutes until just cooked. Stir in the nutritional yeast, lemon zest and juice, and some seasoning, divide between shallow bowls and top with the parsley.

Cook's notes

  • Nutritional yeast is deactivated yeast that adds a savoury, umami flavour to vegan dishes – it is available from health-food shops and large supermarkets.

Beetroot, apple and ginger juice

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Beetroot, apple and ginger juice

Feel refreshed, rejuvenated and ready to go with this vibrant juice recipe, made with just three ingredients
Print Recipe
Total Time 10 mins
Servings 2
Calories 74 kcal

Ingredients
  

  • 200 g beetroots peeled and quartered
  • 2 eating apples quartered
  • 2 thumb-sized pieces ginger

Instructions
 

  • Push the beetroots, apples and ginger through a juicer, or alternatively, chop the beetroot and apple, and whizz in batches with 300-350 ml of water in a high-powered blender until completely smooth, then strain through a fine sieve, really pushing it through. Pour into two glasses filled with ice.

Thai-style broccoli fried rice

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Thai-style broccoli fried rice

Packed with protein and low in calories, this speedy broccoli rice dish is full of exciting texture and flavour, with punchy chilli, zingy lime, crunchy veg and peanuts
Print Recipe
Total Time 25 mins
Servings 2
Calories 415 kcal

Ingredients
  

  • a large head broccoli stalk chopped and cut into florets
  • 2 long shallots chopped
  • 3 cloves garlic shallots
  • a thumb-sized piece ginger chopped
  • 1 stick lemongrass thinly sliced
  • 2 tsp toasted sesame oil
  • 1 red chilli finely sliced
  • 1 red pepper finely sliced
  • a handful mangetout halved
  • 2 tbsp soy sauce
  • 2 tbsp tamarind paste
  • 1 tsp caster sugar
  • 1 lime quartered to serve
  • 2 eggs fried (we used Clarence Court Burford Browns)
  • a handful roasted peanuts chopped

Instructions
 

  • Put the chopped broccoli stalk into a food processor and pulse until it is finely chopped like grains of rice. Tip out into a bowl and then repeat with the broccoli florets.
  • Put the shallots, garlic, ginger and lemongrass in the food processor and pulse until finely chopped.
  • Heat the sesame oil in a non-stick frying pan and fry the shallot mixture until lightly golden. Tip in the broccoli rice with 2 tbsp of water, ¾ of the chilli and all of the pepper, and fry for 5 minutes until the broccoli is cooked through and beginning to caramelise. Add in the carrot and mangetout.
  • Mix together the soy, tamarind, sugar and the juice of two of the lime quarters, then tip this into the pan with a little seasoning. Cook for 5 minutes until the sauce is coating everything. Divide between two plates and top with the fried eggs, chopped peanuts, remaining chilli and the extra lime wedges for squeezing over.

Chickpea and squash coconut curry

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Chickpea and squash coconut curry

This chickpea and squash coconut curry is a great healthy, vegetarian midweek meal. If you can get it, Alpro coconut milk alternative has less saturated fat and fewer calories than regular coconut milk as it's made with a rice milk base
Print Recipe
Total Time 50 mins
Servings 4
Calories 223 kcal

Ingredients
  

  • 1 onion chopped
  • 1 clove garlic peeled
  • 1 thumb-sized piece ginger peeled and chopped
  • 1 red chilli diced
  • groundnut oil
  • 1/2 tsp turmeric
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • 1 tsp garam masala
  • 400 g butternut squash peeled and diced
  • 400 g tin chickpeas rinsed and drained
  • 400 ml half-fat coconut milk or alpro coconut milk alternative
  • 200 ml vegetable stock
  • 150 g baby spinach
  • 1 lime plus wedges to serve

Instructions
 

  • Put the onion, garlic, ginger and chilli into a small food processor and blend to a paste.
  • Heat 1 tsp oil in a large pan and fry the paste for a few minutes with a pinch of salt, then add the spices, and fry for another minute before adding the squash and chickpeas.
  • Mix with the spices, then add the coconut milk and stock. Bring to a simmer and cook for 30 minutes until the squash softens and the sauce thickens.
  • Stir in the spinach until wilted, and squeeze in the lime juice to serve.

Steak burritos

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Steak burritos

Skirt steak, black beans, pickled jalapeños, feta, avocado and a little cayenne pepper makes for a fantastic burrito filling
Print Recipe
Total Time 30 mins
Servings 2
Calories 462 kcal

Ingredients
  

  • 40 g long-grain or basmati rice
  • 1/4 tsp ground cumin
  • 1/4 tsp dried oregano
  • 1/8 tsp cayenne pepper
  • 1/2 clove garlic crushed
  • 1/2 lime juiced
  • 200 g skirt steak fat trimmed
  • oil for frying

BURRITOS

  • 2 large wraps or flatbreads warmed
  • 100 g cooked black beans warmed
  • 30 g feta crumbled
  • 1 small avocado mashed
  • 1/2 spring onion sliced
  • a few pickled jalapeños sliced
  • 4 cherry tomatoes finely chopped
  • a handful coriander leaves chopped
  • Tabasco to taste

Instructions
 

  • Put the rice in a small pan of salted boiling water and cook following pack instructions until tender. Drain, then keep warm.
  • Meanwhile, mix together the cumin, oregano, cayenne, garlic, lime juice and some salt and pepper in a small bowl.
  • Season the steak all over. Pour a little oil into a frying pan set over a high heat. Once it’s really hot, cook the steak for 2-3 minutes on each side, or until deep brown but still a little rare. Remove from the pan and put in a bowl. Pour over the lime juice mixture and leave to rest.
  • When ready to assemble the burritos, slice the steak into 1 ½cm-thick strips. Arrange the rice in lines on each wrap, leaving space at the bottom to fold up and enclose the fillings later. Divide the black beans, feta, steak strips and avocado, if using, between the wraps. Arrange all the remaining fillings and coriander leaves on top. Douse everything generously with hot sauce, then tightly wrap up each burrito, tucking up the wrap at the bottom before rolling from the side, so that the filling doesn’t fall out or drip.

Cajun chicken wraps with zingy slaw

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Cajun chicken wraps with zingy slaw

Shop-bought cajun seasoning transforms chicken breasts in this fiery, high-protein wrap recipe. Add soured cream, coriander and red cabbage for colour and texture
Print Recipe
Total Time 25 mins
Servings 2
Calories 549 kcal

Ingredients
  

  • 2 large chicken breasts cut into bite-sized pieces
  • 1 tsp sunflower oil
  • 2 tbsp Cajun seasoning
  • 1/4 red cabbage shredded
  • 1/2 red onion thinly sliced
  • 1 red chilli thinly sliced (de-seeded if you don’t like it too spicy)
  • a small bunch coriander roughly chopped
  • 1 lime juiced
  • 4 tbsp half-fat soured cream
  • 4 tortilla wraps
  • hot sauce to serve

Instructions
 

  • Put the chicken pieces into a bowl and add the oil, cajun seasoning and lots of salt and pepper. Leave to marinate for a few minutes while you make the slaw.
  • Tip the cabbage, onion, chili and coriander into a bowl with a little seasoning, and squeeze over the lime juice. Toss well.
  • Heat a non-stick frying pan until hot then cook the chicken for 4-5 minutes, tossing regularly, until charred and cooked through.
  • Spread 1 tbsp of soured cream onto each wrap, pile on some of the slaw, then top with the chicken pieces. Splash on some hot sauce and serve.

Mexican elotes

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Mexican elotes

This is a classic way to eat corn in Mexico, and is usually bought from street vendors. Mexican crema is similar to soured cream, but saltier and creamier – perfect for cooling the fiery chilli powder in this recipe
Print Recipe
Prep Time 3 hrs
Cook Time 20 mins
Total Time 3 hrs 20 mins
Servings 6

Ingredients
  

  • 50 g butter
  • 1 clove garlic crushed
  • cayenne pepper
  • 6 ears corn on the cob husks removed
  • 50 g cotija or feta cheese
  • a small bunch coriander chopped
  • lime wedges to serve
  • 100 g soured cream
  • 50 g double cream

Instructions
 

  • To make the crema, mix the soured cream and double cream with 1/4 tsp salt. Cover, and leave at room temperature for 3 hours. Keep out if using straight away, or chill and keep for up to 3 days.
  • Light the barbecue, and wait until the coals are grey and the flames have died down. Meanwhile heat the butter with the garlic and a pinch of cayenne in a small pan until melted, and season. Char the cobs for 10-15 minutes, continually turning, until the kernels are tender and lightly charred all over.
  • Brush the cobs with the melted butter, then spread the crema over evenly. Crumble over the cotija and sprinkle with a good pinch of cayenne pepper. Scatter with coriander and serve with lime wedges to squeeze over.

Pan-fried salmon with watercress sauce

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Pan-fried salmon with watercress sauce

Serve your summery fried salmon with a vibrant (and nutritious) watercress sauce, made all the more interesting with dill, lemon, crème fraîche and capers
Print Recipe
Total Time 20 mins
Servings 2
Calories 707 kcal

Ingredients
  

  • 90 g watercress
  • a handful dill
  • 100 g crème fraîche
  • 1 lemon zested and juiced
  • 1/2 tsp black peppercorns ground
  • 2 tbsp olive oil
  • sunflower oil
  • 2 salmon skin-on fillets
  • a knob unsalted butter
  • 1 tbsp capers drained
  • boiled new potatoes to serve
  • steamed green veg (such as long-stemmed broccoli) to serve

Instructions
 

  • Put the watercress, most of the dill, all the crème fraîche, lemon juice and zest, black pepper, olive oil and a pinch of salt into a blender and whizz until a saucy, pourable consistency – add a tbsp of water if seems too thick. Chill while you cook the salmon.
  • Heat a non-stick frying pan over a mediumhigh heat. Coat the salmon fillets with a little sunflower oil and season generously. Put into the pan, skin-side down, for 2-3 minutes until the skin is golden and crisp. Carefully turn, then cook for 1-2 minutes before adding the butter and basting for another minute, adding the capers and removing from the heat to rest for a minute.
  • Put the salmon and capers onto two plates, spoon over the watercress sauce and serve with new potatoes and green veg, if you like.