More dinner recipes

More dinner recipes

09:57 20 August in Karls Recipes, Members, Nutrition, Recipes

Crab linguine (Serves 2)

1 red chilli, seeded and finely chopped

1 garlic clove, peeled and finely chopped

Finely grated zest of ½ lemon

225g brown pasta (linguine/spaghetti is best)

2 tbsp lemon juice

Freshly ground black pepper

150g freshly cooked white crab meat

2 tbsp freshly chopped flat-leaf parsley

Cook the pasta according to the instructions until al dente). Meanwhile chop the chilli, zest the lemon and squeeze, crush the garlic. Drain well and set aside. Reserve a tablespoon or two of the cooking liquid when draining. Tip the chilli and lemon mixture into the saucepan the pasta was cooked in, then add the lemon juice and seasoning. Heat until sizzling, add the pasta and crab meat, and a little of the cooking liquid to bind everything. Toss gently over a medium heat to warm the crab through. Add the parsley, grind in lots of black pepper and serve.

Chick pea, chicken and roast pepper hotpot (serves 2)

1 clove garlic crushed

2 chicken fillets

2 red pepper cut into chunks

1 teaspoon smoked paprika

1 small tin of chick peas drained

1 pack fresh coriander

½ pint chicken stock

1 glug olive oil

Juice ½ lemon

Cut the chicken into chunks and marinate in the smoked paprika for five minutes or so.  Meanwhile chop the pepper into chinks and crush the garlic. Heat a frying pan and add the olive oil, when hot add the chicken and brown on all sides. Add the peppers and the garlic, then add the drained chick peas. Add the chicken stock and cook for ten minutes until chicken is cooked through. Add the lemon juice and the chopped coriander and serve with a huge green salad.

Chick pea, aubergine and medi veg salad (serves 2)

1 aubergine

1 courgette

2 peppers

1 clove garlic

1 punnet cherry tomatoes halved

1 bag rocket leaves

1 teaspoon olive oil

½ teaspoon ground cumin

Juice of ½ a lemon

Chop the aubergine, pepper and courgette into even sized chunks. Toss with the crushed garlic, cumin and olive oil and roast on a baking train an oven preheated to 180 degrees for 15 minutes or until all veg are fully cooked. When the vegetables are cooked, add the chick peas and the halved cherry tomatoes to the tray and allow everything to cool slightly.  Toss the veggies with the rocket and lemon juice and divide between two plates.

Baked salmon with roast cherry tomatoes, basil and green beans

2 x 150g salmon fillets

16 cherry tomatoes halved

8 basil leaves

1 pack green beans

2 tablespoons lemon juice

2 tablespoons water

Bring a saucepan of water to the boil and add the green beans, blanch for one minute, no more. Make two parcels with tin foil, and place a piece of salmon in each parcel along with half the blanched beans, cherry tomatoes and basil. Add the lemon juice and water and seal the parcels. Cook at 180 degrees for 15 minutes.

Superfood salad no 1

Flaked poached salmon

100g raw sugar snap peas – handful

1 baby cos lettuce

1 grated small cooked beetroot (either baked yourself whole, or the type sold in a vac pack in supermarket, not the picked variety)

Long stem broccoli lightly cooked in boiling water and then cooled

Juice 1 lime

Drizzle of extra virgin olive oil

1 tablespoon toasted pumpkin seeds

Chop everything and toss together briefly with the lime juice and olive oil.

Superfood salad no 2

2 large handfuls of leaves of your choice – baby spinach or rocket make a good choice

½ butternut squash peeled and cut into chunks

1 baby avocado chopped into chunks

1 red onion cut into chunks

1 tablespoon sunflower seeds toasted

1 mandarin orange

Sprinkle chilli flakes/ ground cumin/ harissa paste

Drizzle of extra virgin olive oil

Place the prepared squash onto a baking tray with the spice of your choice and drizzle with the olive oil. Give a good toss to make sure it is evenly coated in spice and moistened with a little oil. Place in a preheated oven, 180 degrees for ten minutes, then add the red onion and mix again with the oil. Place into the oven for a further 15 minutes. Prepare the rest of the vegetables, and toss everything to serve. This will not need a dressing as the mandarin will keep it juicy as will the butternut squash.

Superfood salad no 3

½ cup quinoa

1 cup water

Large handful baby spinach leaves

Juice of 1 lemon

Drizzle extra virgin olive oil

1 finely chopped red onion

1 small clove of garlic crushed

Seeds from 1 pomegranate

1 baby avocado chopped

Cook the quinoa in the water for fifteen minutes or so until tender. While it is still, hot dress with the lemon juice and a little olive oil. Add the red onion and crushed garlic before it cools.  Allow to cool, then mix throughout the baby spinach leaves and the pomegranate seeds, and finally the avocado.

The healthiest BBQ you can have

1 large chicken breast marinated in juice of ½ lemon and spices of your choice such as harissa / chilli / ground cumin / garam masala

2 Portobello mushrooms brushed with olive oil and sprinkled with chopped garlic 1 red pepper chopped into four

1 courgette cut into four strips lengthways Simply cook everything on a BBQ or on a hot griddle pan and serve with extra lemon juice.

Mustard pork kebabs with spring green vegetables

1 pork fillet trimmed of all fat cut into even sized chunks

2 heaped teaspoons of mustard of your choice (tarragon mustard is delicious with pork, but regular Dijon would be good too)

1 clove garlic crushed

Juice of ½ lemon

1 teaspoon paprika

1 small handful sugar snap peas

1 small handful French beans

1 small handful asparagus

1 small handful frozen peas

Marinate the diced pork fillet in the mustard, crushed garlic, paprika and lemon for fifteen minutes (or up to twelve hours).Thread the diced meat onto two long wooden kebab sticks.  BBQ or grill until fully cooked.  Meanwhile bring a saucepan of water to the boil and cook each vegetable individually.  Scoop them out when cooked, and without changing the water, cook the next vegetable.  Toss them all together, and just as the pork is cooked add all the vegetables back into the saucepan to reheat them all.  Serve with the pork and some extra mustard.

Brown pasta with baked salmon. cherry tomatoes, sugar snaps, dill and lemon (serves 2)

2 x 150 g salmon fillets

2 small handfuls sugar snap peas

2 small handfuls brown penne pasta

12 cherry tomatoes halved and roasted in the oven with the salmon

Juice and zest of 1 lemon

Small sprig fresh dill chopped

Place the salmon onto a tray and bake in the oven for 10 minutes at 180 degrees, add the halved cherry tomatoes for the last five minutes cooking time. Meanwhile bring a pot of water to the boil and cook the pasta according to the instructions. Add the sugar snaps to the saucepan for the final minute of cooking. Drain the pasta and add the lemon zest and juice, the halved cherry tomatoes, the dill and finally flake the salmon into the salmon and mix everything together. Serve.

Brown rice kedgeree – serves 2

100g raw weight brown rice

200g smoked haddock

2 medium eggs

1 teaspoon extra virgin olive oil

1 small bunch spring onions finely chopped

1 clove garlic, crushed

1 chilli finely chopped

2 teaspoons grated ginger

1 heaped teaspoon curry powder

1 teaspoon ground cumin

1 teaspoon ground coriander

100g frozen peas

Small bunch fresh coriander chopped

Cook the brown rice in a saucepan of simmering water for 30-35 minutes, until tender.  At the same time, put the haddock into a large frying pan and cover with water. Simmer gently for 5-6 minutes. Drain, discard the skin and any bones, then flake the fish into large chunks. Hard boil the eggs for 8 minutes, then cool under running water and shell and quarter them. Heat a large frying pan and add the olive oil, the spring onions, garlic, chilli and ginger and cook for 4-5 minutes. Drain the rice and add to the frying pan with the curry powder, coriander, cumin and peas. Cook, stirring, for 1-2 minutes, then gently stir in the haddock and coriander. Serve topped with quartered eggs.

Chicken kebab and courgette and lime salad (serves 2)

2 big chicken fillets cut into 1 inch chunks

Juice of 2 limes – 1 for courgette, 1 for chicken

Zest of 1 lime

1 large red onion

1 teaspoon paprika

1 clove garlic crushed

1 courgette cut in thin strips lengthways

Tiny drizzle olive oil

Marinate the chicken in the zest and juice of 1 lime, the garlic and the paprika. Thread onto 2 kebab sticks with red onion chunks between the chunks. Meanwhile heat a griddle pan and while it is heating toss the courgette slices in a little olive oil. When the pan is hot, griddle the courgette lightly in batches. When it is all cooked toss it in the juice of the second lime and allow to cool a little while you cook the chicken. Don’t turn the griddle pan off when courgette is cooked. Just cook the chicken kebabs on the griddle for 5-8 minutes each side.  Serve the kebab with the courgette salad on the side.

Minted quinoa salad (serves 2)

100g dried quinoa

Small handful fresh mint roughly chopped

300g tomatoes, cut into small dice

100g cucumber, cut into small dice

For the dressing:

1 teaspoon olive oil

4 teaspoons balsamic vinegar

Juice and zest ½ lemon

Garlic clove, crushed

Salad leaves, to serve

Cook the quinoa following pack instructions, then set aside to cool. Make the dressing by adding the olive oil, vinegar, lemon juice and garlic into a jar and shaking together. Mix this into the quinoa and add all the other ingredients. Serve with salad leaves, and some grilled fish or lean meat.

Tuna, bean and asparagus salad (serves 2)

1 small bunch asparagus

200g can tuna steaks in water, drained

400g can cannellini beans in water, drained

1 red onion, very finely chopped

2 tbsp capers

1 teaspoon olive oil

1 tablespoon white wine vinegar

Small handful parsley, finely chopped

Cut the asparagus spears in 1 inch lengths and cook in a large pan of boiling water for 4-5 minutes until tender. Drain well and cool under running water Toss together the tuna, the beans, onion, capers and asparagus in a large serving bowl. Mix the oil, vinegar and parsley together, then pour over the salad. Serve with rocket leaves or mixed leaves.

Moroccan chicken and chick pea soup

1 teaspoon olive oil

1 medium onion, chopped

1 clove garlic crushed

1 carrot peeled and cut in dice

2 celery sticks, chopped

2 tsp ground cumin 600ml stock – chicken or vegetable

400g can chopped tomatoes

400g can chickpeas, rinsed and drained

100g cooked shredded chicken breast

Zest and juice ½ lemon

Large handful coriander or parsley finely chopped

Heat the oil in a large saucepan, then fry the onion, carrot and celery gently for ten minutes until softened, stirring frequently. Add the garlic and the cumin and fry for another minute. Turn up the heat, then add the stock, tomatoes and chickpeas and simmer for eight minutes. Add the shredded chicken and lemon juice, cook for a further two minutes. Season to taste, then top with a sprinkling of lemon zest and chopped herbs.

Grilled tuna steak with spring vegetables and lemon caper dressing (serves 2)

2 175 g tuna steaks

1 lemon zested and juiced

1 teaspoon drained capers

1 teaspoon olive oil

Steamed green vegetables of your choice.

Steam your veggies and while they are steaming grill the tuna steak until cooked to your liking. Mix the lemon juice, zest, olive oil and capers together and warm slightly in a saucepan. Drizzle over the vegetables and tuna to serve.

Baked hake with sweet potato puree and steamed greens (serves 2)

2 x 200g hake fillets skinned

1 medium sweet potato peeled and cut in chunks

Green beans / sugar snaps / asparagus / broad beans / fresh or frozen peas / courgettes or a selection of all the above

Lemon juice to serve

Boil or steam the sweet potato and then mash with a little low fat milk.  Meanwhile bake the hake on some greaseproof paper for 8-10 minutes depending on thickness and squeeze with lemon before serving.  While fish is cooking steam green veggies and dress them too with a little lemon juice.

Brown couscous with roasted vegetables and grilled chicken (serves 2)

100g whole-wheat couscous

1 red pepper

1 courgette

1 aubergine

1 teaspoon olive oil

1 clove garlic crushed

1 teaspoon smoked paprika

1 tablespoon balsamic vinegar

1 red onion 2 chicken fillets

1 small pack coriander leaves / mint leaves or basil leaves.

Marinate the chicken fillets in the smoked paprika and garlic for five minutes, then grill or bake until cooked. Meanwhile, cut the vegetables into even sized chunks and toss with the olive oil until coated. Roast at 180n degrees for 15-20 minutes until cooked through.  Soak the whole-wheat couscous in enough boiling water to cover and leave to rest for ten minutes or so. Fluff the couscous with a fork to separate the grains and then stir in the roasted vegetables, the herbs and the balsamic vinegar. Serve with the chicken sliced on the side.

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