chicken breast with spinach and stewed peppers
Prep and cook time: 30 mins | Difficulty: easy
Ingredients (for 4 servings)
200g | 1 cup quinoa
2tbsp olive oil
2 cloves garlic, crushed
1 red chilli, deseeded and finely chopped
4 red peppers, deseeded and chopped
2 tomatoes, chopped
Salt and pepper, to taste
400g | 1lb spinach, washed
4 chicken breasts, skinned
Method
1 Cook the quinoa according to packet instructions and keep warm.
2 Meanwhile, make the sauce. Heat 1 tablespoon of oil in a pan, and gently cook the garlic and chilli for 2 minutes, stirring all the time.
3 Add the peppers, cook for 5 minutes, then add the tomatoes, reduce the heat and simmer for 20 minutes. Season with salt and pepper.
4 Put the wet spinach in a large pan with a lid on and cook until it wilts. Drain well, squeeze out any excess moisture and keep warm.
5 Put the chicken breasts between two sheets of cling film and bash with a rolling pin to flatten.
6 Heat the remaining oil in a wide pan and cook the chicken breasts until lightly brown on one side. Remove from the pan, put a little spinach on the cooked side of each one and secure with a cocktail stick.
7 Return to the pan carefully and cook gently for about 5 minutes or until the chicken is cooked through.
8 Serve on a bed of quinoa and pepper sauce.
Per serving: Cals 236 Fat 11.7g Sat fat 1g Protein 35.2g
asian noodle stew with prawns and mango
Prep and cook time: 20 mins | Difficulty: easy
Ingredients (for 4 servings)
200g | 8oz rice noodles
12 spring onions
1L | 4 cups vegetable stock
250g | 2 cups peeled prawns
50ml | 10tsp soy sauce
Juice of 1 lime
1tsp sambal oelek
2tbsp mango chutney
1 mango, peeled and diced
Salt and pepper, to taste
Small bunch chives, cut to 5cm lengths
Lime wedges and zest
Method
1 Cook the noodles according to the packet instructions, then drain and rinse well.
2 Trim the spring onions
