5-2 Recipes:HONEY MUSTARD CHICKEN SKEWERS

200 calories

The chicken in this dish is very tender and delicious. Serve with a green salad, adding on the appropriate calories, if you are on a fast day. If using wooden skewers, make sure they are soaked in a bowl of water for at least 30 minutes before using to prevent them burning during cooking.

Serves 1 Preparation time: 10 minutes, plus 30 minutes marinating (optional) Cook time: 16m

2 tsp wholegrain mustard (14 cals)

1 tsp runny honey (23 cals)

grated zest and juice of 1 lime (4 cals)

1 × 150g (5oz) skinless chicken breast, cut into 6 small pieces (159 cals)

• Mix the mustard, honey, lime zest and juice and 1 tablespoon water together in a bowl. Add the chicken and stir until the chicken pieces are coated all over with the marinade. You could cook the chicken straight away but it tastes much better if it is left to marinate for about 30 minutes in the refrigerator.

• Preheat the grill (broiler) to medium. Thread the chicken pieces onto skewers. You want 2 short skewers with 3 pieces of chicken on each, leaving room between the chicken pieces to allow them to cook thoroughly.

• Place the chicken skewers on a grill (broiler) pan and grill (broil) for 6–8 minutes on each side. Check that the chicken is cooked through and chargrilled all over before serving.

Source:

http://www.52recipes.co.uk/2013/06/25/honey-mustard-chicken-skewers/

5-2 Recipes: Bar Tartine Cauliflower Salad

Bar Tartine Cauliflower Salad

Prep time: 15 minutes

       

Please note: If you're sensitive to chillies, start with one, then add more to 

taste. You can seed them if you like, but the heat is a nice play off the

 creamy yogurt.

Yogurt Dressing:
1 cup strained or Greek yogurt
5 tablespoons unfiltered sunflower oil
2 garlic cloves, minced
2 tablespoons freshly squeezed lemon juice
1 tablespoon red wine vinegar
1 tablespoon honey
1 1/2 teaspoons fine grain sea salt
freshly ground pepper, to taste

2 medium, Persian or Japanese cucumbers, seeded, cut into 1/2-inch dice

one 12-ounce head of cauliflower, trimmed into tiny florets
1 bunch green onions, cut into 1/4-inch rounds
1 cup cooked chickpeas
8 ounces button mushrooms, quartered
1 bunch radishes, trimmed and thinly sliced
1 or 2 green serrano chiles, stemmed and thinly sliced
1/4 cup sunflower seeds, lightly toasted

leaves from 1/2 bunch each fresh dill, flat-leaf parsley, and tarragon, chopped
sweet paprika, to serve

To make the yogurt dressing: In a large bowl, whisk together the yogurt,

 sunflower oil, garlic, lemon juice, vinegar, honey, salt, and pepper to taste.

 The dressing can be made up to a week in advance and stored in an

 air-tight container.Add the cucumbers to the bowl with the dressing along

 with the cauliflower, green onion, chickpeas, mushrooms, radishes, chiles,

 sunflower seeds, dill, parsley, and tarragon and let stand for 15 minutes.

 Toss all of the ingredients with the dressing and let stand until the

 vegetables begin to give off some liquid and the cauliflower begins to

 take on a silky

 texture, about 15 minutes longer. The salad should be slightly soupy.

Transfer the salad to a serving platter, finish with the paprika, and serve.

 Leftover salad will keep in an airtight container in the refrigerator for 

up to 2 days.

Serves 6.

source:

http://www.101cookbooks.com/archives/bar-tartine-cauliflower-salad-recipe.html

Adapted slightly from Bar Tartine: Techniques and Recipes,

 by Nicolaus Balla and Cortney Burns, Chronicle Books, 2014.

5-2 Recipes: Courgette (Zucchini) Agrodolce Recipe

Serves 6.

Prep time: 10 minutes - Cook time: 5 minutes

Julienning summer squash can be a bit time intensive, you can

 certainly do a version of this with very thin coin-shaped slices

 instead. I used a mandolin to make quick work of it all.

3 tablespoons white wine vinegar
2 tablespoons runny honey
2 small garlic cloves, minced
1/4 teaspoon fine grain sea salt, plus more to taste
3 tablespoons extra-virgin olive oil

1 small red onion, finely sliced, soaked in ice water
1 large courgette ( zucchini), julienned

1 cup / 4 ounces toasted walnuts, roughly chopped
2/3 cup / 1 ounce toasted coconut flakes
3 dates, pitted and chopped
to serve: micro greens or chopped herbs

Combine the vinegar, honey, garlic, and sea salt in a small

 saucepan over medium heat. Stir constantly until it comes

together, remove from heat, and let cool for a few minutes.

 Whisk in the olive oil.

Drain the onions, and pat dry. In a large bowl, combine the

 courgette and onion together, pour over the vinegar mixture,

 toss well, then taste and add more salt to taste. Set aside

 for a few minutes. Alternately, you can move it to the

 refrigerator until you're ready to serve.

Before serving, toss the courgette mixture with the walnuts,

 coconut flakes, and dates, then finish with a generous

 sprinkling of herbs or micro greens.

source:

http://www.101cookbooks.com/archives/zucchini-agrodolce-recipe.html

5-2 Recipes: California Barley Bowl

Prep time: 15 minutes - Cook time: 45 minutes

 This bowl can be equally good with other grains - farro or quinoa,

 in particular. The recipe below is an adaptation scaled for a small

 crowd. And because I had a sampling of other nuts and seeds

 onhand, I supplemented the almonds with those - pepitas and 

walnuts.

6 cups cooked barley
4 cups arugula or bean sprouts
6 ounces cotija, queso fresco, or ricotta salata cheese
1 cup toasted almonds, or a mix of seeds/nuts
scant 1/2 teaspoon fine grain sea salt, or to taste

2 cups plain yogurt
zest of one lemon
1 tablespoon freshly squeezed lemon juice
1/4 cup of chives, plus more for serving
1/4 teaspoon fine grain sea salt
2 ripe avocados, thinly sliced

In a large bowl combine the barley, arugula, cheese, almonds, 

and salt together. Mix well. You might need more or less salt

 depending on the saltiness of your cheese.

Make a quick yogurt sauce by whisking the yogurt, lemon zest,

 lemon, juice, chives, and salt in a small bowl. You can refrigerate

 this (or any leftovers) for a few days, if needed. If the sauce 

begins to separate, just give it a good stir before using.

Serve topped with avocado, chives, and big dollops of yogurt sauce.

 I used about half to top the main bowl, and served the rest on the side.

Enough for a small crowd.

Adapted from Megan Gordon's Whole Grain Mornings: New Breakfast

 Recipes to Span the Seasons,

source;

http://www.101cookbooks.com/archives/california-barley-bowl-recipe.html

5-2 Recipes:STUFFED COURGETTE ROLLS

121 calories

In this delicious Italian starter the thin slices of courgette are ‘cooked’ in oil and vinegar before being stuffed with a delicious cottage cheese filling. This recipe makes four or five rolls.

Serves 1 Preparation time: 5 minutes, plus at least 20 minutes marinating

1 courgette (18 cals)

1 tsp extra-virgin olive oil (27 cals)

1 tbsp balsamic vinegar (12 cals)

100g (3½oz) low-fat cottage cheese (63 cals)

1 tsp lemon juice (1 cal)

4 fresh basil leaves, shredded

salt and freshly ground black pepper

• Cut the ends off the courgette (zucchini) and, using a vegetable

 peeler, cut 4 long strips, discarding the first and last strips that 

are just skin.

• Drizzle the olive oil and half the balsamic vinegar over a large plate.

 Arrange the courgette strips flat on the plate, making sure they don’t 

overlap, then drizzle the remaining balsamic vinegar over the top.

 Leave to marinate in the refrigerator for at least 20 minutes.

• Place the cottage cheese in a fine sieve (strainer) and press on it

 gently with a fork to remove as much liquid as possible. Put the

 cottage cheese into a small bowl and mix in the lemon juice and shredded

 basil, then season.

• Place 1 generous teaspoon of the cottage cheese mixture onto one 

end of a courgette strip and roll up. Repeat until you have used up all the filling.

 Arrange the rolls upright on a serving plate to serve.

source;

http://www.52recipes.co.uk/2014/03/10/stuffed-courgette-rolls/

5-2 Recipes;SUGAR SNAP PEA, MINT AND BARLEY SALAD

165 calories

You can buy pearl barley in health food stores and most supermarkets. A much underused grain, it goes particularly well with the crunchy sugar snap peas in this healthy salad.

Serves 1  Preparation time: 10 minutes Cook time: about 35 minutes

25g (1oz) pearl barley, rinsed (90 cals)

100g (3½oz) sugar snap peas, trimmed and cut into diagonal strips (34 cals)

1 tbsp chopped fresh flat-leaf (Italian) parsley

1 tsp chopped fresh mint

¼ red onion, peeled and finely chopped (12 cals)

1 tsp extra-virgin olive oil (27 cals)

juice of ½ lemon (2 cals)

salt and freshly ground black pepper

• Cook the barley in a pan of water for 20–30 minutes, until tender. Pearl barley can have varied cooking times, so always check the packet instructions and cook the barley for the length of time suggested.

• Rinse the barley in cool water and transfer to a bowl. Add the sugar snap peas, parsley, mint and onion and toss to combine.

• Mix the olive oil, lemon juice and salt and pepper to taste in a small bowl to make a dressing, then pour over the salad and serve.

source;

http://www.52recipes.co.uk/2014/03/17/sugar-snap-pea-mint-and-barley-salad/

5-2 Recipes: CHICKEN SATAY

 

244 calories

I made these at the weekend for what was possibly the last barbecue of the year. They were incredibly popular – so much so that I was hoping to save some for my fast day today but there were none left. So don’t make the same mistake as me, keep them all for yourself!

Serves 2 Prep time: 10 minutes, plus 4 hours marinating Cook time: 10 minutes

1 shallot, peeled and diced (5 cals)

1 garlic clove, peeled and crushed (3 cals)

2 tsp curry powder

1 level tbsp peanut butter (182 cals)

1 tsp runny honey (23 cals)

2 tbsp soy sauce (9 cals)

250g skinless, boneless chicken breast, cut into cubes, about 1 inch square (265 cals)

• To make the marinade, mix the shallot, garlic, curry powder, peanut butter, honey and soy sauce together in a bowl. Add the chicken and toss until the chicken is coated all over in the marinade. Leave to marinate in the refrigerator for 3–4 hours.

• Preheat the grill to medium-high or light the barbecue. Thread the chicken cubes onto 2–4 skewers, leaving room between the chicken pieces to allow them to cook thoroughly. Grill for about 10 minutes, turning regularly, until cooked through. Serve immediately.

source;

http://www.52recipes.co.uk/2013/09/30/chicken-satay/