Main meals
Posted by Health-Fitness | Under Food for Fitness Tuesday Apr 13, 2010
Stir-fried chicken with broccoli
Chicken provides protein and B vitamins. Broccoli is rich in sulphoramine, a powerful antioxidant that fights cancer, as well as vitamin C and folate.
makes 4 servings
• 2 tbsp extra virgin olive oil
• 300 g (10 oz.) chicken breasts cut into thin strips
• 1 tbsp light (low sodium) soy sauce
• 1 onion, thinly sliced
• 2.5 cm (1 in.) piece fresh ginger, peeled and finely chopped
• 225 g (8 oz.) broccoli florets
• 1 tsp cornflour blended with 1 tbsp water
• A handful of fresh chives, chopped
1. Heat the olive oil in a wok, add the chicken and stir-fry for 2–3 minutes until the chicken is lightly browned. Remove from the wok, place on a plate and keep warm.
2. Add the onion and ginger and stir-fry for 1 minute. Add the broccoli then return the chicken to the wok.
3. Pour over the cornflour mixture, stirring continuously, until the mixture thickens.
4. Serve with cooked rice or noodles.
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Fish and bean cassoulet
This nutritious dish is packed with protein, vitamins and fibre. Substitute other types of white fish if you wish. Try adding courgettes, red peppers, aubergine or butternut squash.
makes 4 servings
• 750 g (1.5 lb.) haddock steaks
• 1 l (1.75 pt.) stock or water
• 1 bay leaf
• 1 tbsp oil
• 1 onion, chopped
• 2 celery sticks, chopped
• 2 carrots, chopped
• 4 tbsp white wine or water
• 400 g (14 oz.) can haricot beans, drained
• 1 tsp mixed herbs
• 4 tomatoes, chopped
• 4 tbsp fresh breadcrumbs
• 2 tbsp fresh chopped parsley
1. Cook the fish in the stock or water with the bay leaf for approximately 10–15 minutes. Drain, reserving 1 pint of the liquid.
2. Flake the fish, removing any bones.
3. Heat the oil in a pan and fry the vegetables for approximately 5 minutes.
4. Pour in the reserved fish liquid, wine or extra water, beans and herbs and cook for approximately 10 minutes until the liquid has been reduced.
5. Add the cooked fish and tomatoes. Check the seasoning and transfer into a shallow baking dish.
6. Mix the breadcrumbs and parsley together and scatter over the top.
7. Bake at 190 °C/375 °F/Gas mark 5 for 30–35 minutes until the top is crisp and golden.
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Lean meat burgers
These homemade meat burgers are made with lean mince and cooked without extra oil. This means they are low in fat – and at least you know exactly what’s in them!
makes 4 burgers
• 350 g (12 oz.) extra lean minced meat (beef, turkey, pork)
• 60 g (2 oz.) dried breadcrumbs
• 3 tbsp water
• 1 small onion, chopped
• 2 tbsp fresh sage or parsley, chopped (or 1 tbsp dried)
• Freshly ground black pepper
1. Place the minced meat, breadcrumbs, water, onion, herbs and pepper in a bowl. Mix well to combine.
2. Divide the mixture into four balls and flatten into burgers.
3. Dry fry in a hot nonstick pan for 3–4 minutes each side. Alternatively, place the burgers on a baking sheet and cook in the oven at 200 °C/400 °F/Gas mark 6 for 10–15 minutes depending on the size of the burgers. Test by inserting a skewer into the middle of a burger – there should be no trace of pink in the meat and the juices should run clear.
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Chicken burgers
These are a healthy alternative to beef burgers due to their lower fat content.
makes 4 burgers
• 1 onion, finely chopped
• 1 stick celery, finely chopped
• 1 clove garlic, crushed
• 2 tbsp olive oil
• 2 chicken breasts, skinless and boneless
• 2 tbsp fresh parsley, chopped (or 1 tbsp dried parsley)
• 60 g (2 oz.) fresh breadcrumbs
• Salt and freshly ground black pepper
• 1 egg yolk
• Flour for coating
1. Sauté the onion, celery and garlic in the olive oil for 5 minutes. Meanwhile mince or finely chop the chicken in a food processor.
2. Combine the onion mixture, chicken, parsley and breadcrumbs in a bowl. Season with salt and pepper and bind the mixture together with the egg yolk.
3. Form into four burgers and roll in a little flour.
4. Dry-fry in a nonstick pan over a medium heat until golden, turning halfway through (approximately 5–6 minutes each side).
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Mackerel with fresh coriander & chilli dressing
This recipe is ultra quick to make and full of healthy omega 3 fatty acids.
makes 4 servings
• 4 mackerel each weighing about 350 g (12 oz.), gutted
• Oil for brushing
• Salt and freshly ground black pepper
For the dressing:
• 2 shallots, very finely chopped
• 2 plump garlic cloves, crushed
• 1 fresh red chilli, deseeded and chopped
• 6 tbsp extra virgin olive oil
• Juice of 1 lemon
• 4 tbsp fresh coriander, chopped
1. Put all the dressing ingredients into a small bowl and mix well. Put aside until ready to use.
2. Make three to four deep slashes on each side of the mackerel. Brush with a little oil and season inside and out.
3. Grill on a barbecue or under a hot conventional grill for 8–10 minutes, turning once halfway through cooking.
4. Put the fish on a warm dish, pour over the dressing and leave for 5 minutes to let it infuse. Serve with couscous.
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Chicken with courgettes
Infusing chicken thighs in this tasty citrus marinade helps reduce the formation of potentially carcinogenic chemicals during barbecuing.
makes 4 servings
• Zest and juice of 1 lemon
• 1 tbsp olive oil
• 1⁄2 tsp salt
• 1⁄4 tsp coarsely ground black pepper
• 4 medium skinless, boneless chicken thighs
• 4 medium courgettes, each cut lengthwise into 4 wedges
• Small handful of fresh chives, snipped
• Grilled lemon slices for garnish
1. In a medium bowl, whisk together the lemon zest and juice, oil, salt, and pepper. Transfer 2 tablespoons to a cup.
2. Add the chicken thighs to the bowl of marinade. Cover and leave to stand for 15 minutes at room temperature or 30 minutes in the refrigerator.
3. Discard chicken marinade. Place chicken and courgettes on a hot barbecue grill rack. Cover grill and cook for 10–12 minutes or until juices run clear when thickest part of thigh is pierced with tip of
knife and the courgettes are tender and lightly browned. Turn chicken and vegetables over once and remove pieces as they are done.
4. To serve, toss the courgettes with reserved lemon juice marinade, then combine with chicken and sprinkle with chives. Garnish with grilled
lemon slices.
Credit By : E-book “Food for Fitness”.
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