Barbecue-style chicken ‘n’ coleslaw recipe

This classic American dish is surprisingly low in calories and saturated fat.
tried and tested
Barbecue-style chicken ‘n’ coleslaw

Ingredients

    330ml can cola
    200g passata
    15g fresh ginger, grated
    1 large garlic clove, crushed
    2 tbsp Worcestershire sauce
    1 tbsp dark soy sauce
    1½ tbsp cider vinegar
    1 tbsp light muscovado sugar
    4 skinless chicken breasts, cut into 3cm chunks
    2 red peppers, cut into 3cm chunks
    Lime wedges, to serve

For the coleslaw

    100g fat-free yogurt
    1 tsp caster sugar
    1 tsp Dijon mustard
    1 tbsp cider vinegar
    1 large carrot, grated
    100g radishes, coarsely grated
    4 spring onions, thinly sliced on the diagonal
    3 celery sticks, thinly sliced on the diagonal

Method

    1. Soak 12 wooden skewers in water. Meanwhile, put the cola, passata, ginger, garlic, Worcestershire sauce, soy sauce, vinegar and sugar in a large, non-stick saucepan. Bring to the boil and cook for 15-20 minutes, until the sauce has thickened. Season and cool. When cool, add the chicken and coat in the sauce. (If you have time, marinate in the fridge overnight.)
    2. Meanwhile, for the coleslaw, whisk together the yogurt, sugar, mustard and vinegar in a large bowl. Add the carrot, radishes, spring onions and celery. Mix together and season well.
    3. Preheat the barbecue or grill to medium. (If you have a charcoal barbecue, light it 30 minutes before you’re ready to cook.)
    4. Thread the chicken and pepper pieces alternately onto the skewers. Season and barbecue or grill for 10 minutes, turning halfway, until the chicken is cooked through.
    5. Serve the chicken skewers with the coleslaw and lime wedges to squeeze over.

Nutritional info

Per serving: 296kcals, 2.4g fat (0.7g saturated), 41g protein, 28.6g carbs, 22.6g sugars, 1.3g salt

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Beetroot and dill pilaf with hot-smoked trout recipe

A vibrant dish packed with the best of British produce. These fresh ingredients will brighten up any plate and take only five minutes to prepare.
tried and tested
Beetroot and dill pilaf with hot-smoked trout

Ingredients

    4 small fresh beetroot, trimmed but not peeled
    1 tsp caraway seeds
    300g long grain rice
    250g hot-smoked trout
    2 tbsp soured cream, plus extra for serving
    Small bunch of fresh dill, torn

Method

    1. Preheat the oven to 200°C/fan180°C/gas 6. Wrap each beetroot in foil and roast for 30 minutes until tender. Unwrap and, when cool enough to handle, peel (wearing clean rubber gloves), then grate 2 and cut the other 2 into wedges.
    2. Put a saucepan over a medium heat and toast the caraway seeds for 30 seconds, then remove from the pan and set aside. Pour a kettle of boiling water into the hot pan, season with salt and add the rice. Stir the rice once and cook for 10 minutes or until tender. Meanwhile, break the trout into large flakes.
    3. Drain the rice well, then return it to the pan with the grated beetroot, toasted caraway seeds, soured cream and most of the dill. Mix well, then spoon into a bowl and gently fold in the sliced beetroot, trout and the remaining dill. Serve with a rocket salad, if you like, and an extra dollop of soured cream.

Nutritional info

Per serving: 391kcals, 5.9g fat (2.2g saturated), 20.3g protein, 59.7g carbs (3.8g sugars), 1.5g salt, 1.4g fibre

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Salmon and ginger fishcakes with sweet-and-sour salad recipe

Salmon and ginger bring out the best in each other in this easy Thai recipe for fishcakes. There's also a gorgeous salad and the whole plate is super-healthy. Need any more incentive?
tried and tested
Salmon and ginger fishcakes with sweet-and-sour salad

Ingredients

    500g skinned salmon fillet
    4cm piece fresh ginger, very finely chopped
    4 spring onions, finely chopped
    1 tsp sunflower oil

For the salad

    1 medium-hot red chilli, deseeded and finely chopped
    2 tsp caster sugar
    1 tsp Thai fish sauce
    1 tbsp lime juice
    1 tbsp rice vinegar
    1/2 cucumber
    1 small yellow pepper, deseeded and cut into long, thin strips
    1 small carrot, cut into thin strips
    12 cherry tomatoes, halved
    Bunch of fresh coriander, leaves picked

Method

    1. Put the chilli, sugar, fish sauce, lime juice and vinegar into a screw-top jar and shake well. Set aside. Halve the cucumber, then slice each piece into long, thin strips. Toss the cucumber, pepper, carrot and tomatoes together in a bowl.
    2. Chop the salmon until you have a coarse, mince-like mixture. Put into another bowl with the ginger and onions. Season. Mix together and divide into 8. Using slightly wet hands, shape into 8 fishcakes.
    3. Heat the oil in a large, non-stick frying pan over a medium heat. Cook the fishcakes for 1½ minutes each side, until lightly golden and cooked.
    4. Toss the dressing and coriander leaves through the salad. Divide between 4 plates and top each with 2 fishcakes.

Nutritional info

Per serving: 281kcals, 14.9g fat (2.6g saturated), 26.8g protein, 9.9g carbs, 8.8g sugar, 0.4g salt

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Buttermilk ice cream with rhubarb compote recipe

This stunning dessert is beautiful to look at and divine to eat: the creamy ice-cream is perfectly complemented by sharp rhubarb.
tried and tested
Buttermilk ice cream with rhubarb compote

Ingredients

    150g caster sugar
    Zest of ½ lemon
    ½ vanilla pod, split lengthways
    500ml double cream
    500ml buttermilk

For the rhubarb compote

    Juice of 2 oranges
    2 tbsp caster sugar
    1 vanilla pod, split lengthways
    1kg forced rhubarb, trimmed, washed and cut into 2cm chunks

Method

    1. Make the compote. Put the orange juice, sugar and vanilla in a pan over a low heat and stir until the sugar dissolves. Add the rhubarb and bring to a simmer, then remove from the heat. Cover and set aside for 10 minutes. The rhubarb pieces should break down into a compote in that time. If not, cover for another 5 minutes, then remove the vanilla pod. Chill for up to 3-4 days.
    2. Make the ice cream. Put the sugar, lemon zest and vanilla together in a pan. Add the cream and bring to a very gentle simmer on the hob, stirring, until the sugar dissolves. Cool completely, strain into a bowl and stir in the buttermilk.
    3. Churn the mixture in an ice cream maker for 15-20 minutes or, if you’re not using one, allow to freeze for 2 hours before whisking the edges into the middle. Repeat 1 hour later, and 30 minutes after that, before allowing the ice cream to set in the freezer. Serve scoops of ice cream with the compote.

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Spicy sausage penne

Sausages and pasta in a chilli tomato sauce is a cheap and easy midweek meal that's sure to satisfy everyone.
tried and tested
 
 Ingredients

400g pork sausages
1 large red onion, chopped
1 tbsp olive oil
2 garlic cloves, finely chopped
1 red chilli, deseeded, finely chopped
150ml red wine
400g can chopped tomatoes
Pinch of caster sugar
400g penne
Handful fresh parsley, finely chopped
Parmesan shavings, to serve

Method

1. Preheat the oven to 200°C/fan 180°C/gas 6. Put the sausages in a roasting tin and roast for 15-20 minutes until cooked through. Remove and slice on the diagonal.
2. In a frying pan, fry the onion in the oil until soft. Season. Add the garlic and chilli and fry for 1 minute.
3. Add the sausage and wine. Bubble over a high heat for a few minutes. Add the tomatoes and sugar, bring to the boil, then simmer for 20 minutes, stirring, until thick. Season.
4. Meanwhile, cook the penne in a large pan of salted boiling water until al dente, then drain.
5. Divide the penne among bowls, then spoon the sauce over. Sprinkle with parsley and Parmesan to serve.

Nutritional info

Per serving: 696kcals, 24.9g fat (8.6g saturated), 28.8g protein, 88.5g carbs, 9.1g sugar, 2.1g salt

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Tuna and bean salad with mustard dressing

Ingredients

Handful green beans, halved
1 small red onion, finely chopped
215g can butter beans, drained and rinsed
215g can kidney beans, drained and rinsed
Handful of cherry tomatoes, halved
Handful of rocket
225g can tuna, drained and flaked into chunks

For the dressing

1 tbsp wholegrain mustard
½ tbsp honey
Zest and juice of ½ lemon
3-4 tbsp extra-virgin olive oil

Method

1. Blanch the green beans in a pan of boiling salted water for 2-3 minutes until tender. Drain and refresh.
2. Put the chopped red onion in a sieve and run under cold water to remove some of the harsh flavour of raw onion.
3. Put the butter beans and the kidney beans in a bowl and stir in the green beans, onion, cherry tomatoes, rocket and tuna.
4. For the dressing whisk the mustard, honey, and the lemon zest and juice. Season, then whisk in the olive oil. Toss with the salad.

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Hot-crumbed baby mozzarella, beetroot and potato salad recipe

Nothing could be more tempting than hot crumbed mozzarella balls as the cheese melts delightfully in your mouth. Crispy potatoes and sweet beetroot add great taste and texture to this sumptuous salad.
tried and tested
Hot-crumbed baby mozzarella, beetroot and potato salad

Ingredients

75g fresh white breadcrumbs
Grated zest and juice of 1 lemon
Generous pinch of chilli flakes
Small handful fresh thyme leaves
50g plain flour
2 large free-range eggs, beaten
150g baby vegetarian mozzarella balls, drained
250g new potatoes, halved lengthways
4 tbsp olive oil
4 cooked, peeled beetroot, quartered
1 red onion, cut into wedges
2 tbsp balsamic vinegar
Vegetable oil, for deep frying
100g mixed rocket, watercress and spinach
1 tbsp pumpkin seeds, toasted

Method

1. Preheat the oven to 200°C/fan180°C/gas 6. In a medium bowl, mix the breadcrumbs, lemon zest, a few chilli flakes, a sprinkling of the thyme, and some seasoning. Place the flour in a second bowl, and the eggs in a third.
2. Pat the mozzarella balls dry with kitchen paper. Roll the mozzarella balls in flour, then dip in the egg, then roll in the breadcrumbs. Repeat in the egg and breadcrumbs to create a double layer, then set aside.
3. Put the potatoes in a roasting tin, drizzle with half the olive oil, and scatter with a few thyme leaves and a pinch of chilli flakes. Season well. Roast for 15 minutes, shaking the tin now and then. Add the beetroot and onion, drizzle with the vinegar and roast for 15 minutes more.
4. Remove the veg from the tin and set aside. Add the rest of the olive oil and a squeeze of lemon juice to the tin, and whisk to make a dressing.
5. Half fill a saucepan or deep fat fryer with vegetable oil. Just before serving, heat over a high heat until a cube of bread turns golden in 30 seconds. Using a spider strainer or slotted spoon, lower the crumbed mozzarella into the hot oil and fry for 3-4 minutes until golden brown. Remove and drain on kitchen paper.
6. Pile the salad leaves onto 4 plates, top with the roasted vegetables, and drizzle with the dressing. Top with the hot mozzarella balls, scatter with the pumpkin seeds and serve.

Nutritional info

Per serving: 566kcals, 36.2g fat (9.4g saturated), 18.7g protein, 44g carbs, 9.2g sugar, 1.1g salt
Chef's tip

You could replace the potatoes with chunks of butternut squash and use pine nuts or other seeds instead of pumpkin seeds.

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