Friday, 17 March 2017

Recipes: Fit and healthy

CAVOLO NERO, NOODLE & MISO STRI FRY

Prep: 10 minutes
Cook: 10 minutes
Serves 4

Cavolo-Nero-Miso-Stir-Fry

Ingredients 
1 tbsp toasted sesame oil
2 carrots, cut into matchsticks (300g)
200g broccoli florets
75g cashew nuts
200g pack sliced Cavolo Nero
1 tbsp miso paste (25g)
1 tbsp honey
1 tbsp light soy sauce
2 tbsp Japanese rice vinegar
200g thick rice noodles

Method 
Heat the oil in a large frying pan and fry the carrot, broccoli, cashews and Cavolo Nero for 5 minutes.

Blend the miso paste with the honey, soy, vinegar and 2 tbsp water and add to the pan, cover and cook for 5 minutes.

Meanwhile, cook the noodles in boiling water for 5 minutes, drain and divide between 4 bowls, top with the miso stir fry and serve.

Cooks tip
Try adding sliced chicken breast for a non-vegetarian option, or serve with rice instead of noodles.

BRAISED SAUSAGES IN LEEK GRAVY

Prep: 10 minutes
Cook: 20 minutes
Serves 4

Braised-Sausages-in-Leek-Gravy

Ingredients
1 tbsp oil
454g pack 8 pork sausages
500g Leeks, sliced
25g plain flour
450ml beef stock
1 tbsp Worcestershire sauce
1 tbsp wholegrain mustard (25g)

Method
Preheat the oven to 200oC, gas mark 6.

Heat the oil in a large frying pan and fry the sausages for 5 minutes to brown, transfer to an ovenproof casserole dish.

Add the leeks to the pan and fry for 2 minutes, stir in the flour and cook for 30 seconds before gradually blending in the stock, Worcestershire sauce and mustard. Bring to the boil, stirring and pour over the sausages. Cover and bake for 20 minutes or until cooked through.

Great served with steamed kale and mashed potato.

Cooks tip
Try making the gravy on its own in the frying pan and serving with chops or with a roast.

CREAMY CAVOLO NERO & LEEK SOUP WITH CAVOLO NERO CRISPS

Prep: 10 minutes
Cook: 15 minutes
Serves 4

Creamy-Cavolo-Nero-Soup

Ingredients
200g pack sliced Cavolo Nero
1 tbsp extra virgin olive oil
½ tsp smoked paprika
500g Leeks, sliced
1 potato, diced (200g)
1 litre vegetable stock
300ml semi skimmed milk

Method 
Preheat the oven to 200oC, gas mark 6.

Toss 75g Cavolo Nero with half the oil and paprika, season and spread out onto a large baking tray, roast for 10 minutes until crisp.

Meanwhile, heat remaining oil in a large saucepan and fry the remaining Cavolo Nero, leeks and potato for 5 minutes. Add the stock, cover and simmer for 10 minutes then add the milk. Using a stick blender, process to give a coarse texture.

Divide between 4 bowls and top with the Cavolo Nero crisps.

Cooks tip
For a vegan option, replace the milk with soya or almond milk.

LEMON & KALE CHICKEN TAGINE

Prep: 20 minutes
Cook: 20-25 minutes
Serves 4

Lemon-Kale-and-Chicken-Tagine

Ingredients 
2 preserved lemons, roughly chopped (50g)
28g pack coriander
2 cloves garlic
150g Leeks, sliced (approx. 1 medium)
250g pack Kale
200ml chicken stock
500g chicken breast fillets, cut into large chunks
200g couscous
Fat free natural yogurt and pomegranate seeds to serve

Method 
Preheat the oven to 200oC, gas mark 6.

Place the lemons, coriander including the stalks, garlic, leek and 50g kale into a food processor with the stock and blitz to give a coarse paste.

Heat the paste in a frying pan with the chicken for 5 minutes and transfer to a casserole dish, cover with a lid and cook for 20-25 minutes until the chicken is cooked through.

Meanwhile, blanch the remaining kale in boiling water for 3 minutes and then stir into the chicken tagine.

Place the couscous in a small bowl and pour over 200ml boiling water, cover with clingfilm and leave for 5 minutes, fluff up with a fork and serve with the tagine and a spoonful of fat free natural yogurt.

Cooks tip
Try using chicken thigh fillets instead of breasts and add some green olives.

SALMON, CAVOLO NERO & SWEET POTATO GRATIN

Prep: 15 minutes
Cook: 25-30 minutes
Serves 4

Salmon-Cavolo-Nero-and-Sweet-Potato-Gratin

Ingredients 
4 skinless salmon fillets, diced (500g)
200g pack sliced Cavolo Nero
1 tbsp oil
250g Leeks, sliced, (approx. 1 large)
200ml tub half fat crème fraiche
2 sweet potatoes, approx. 500g, thinly sliced
2 tbsp chopped chives

Method 
Preheat the oven to 200oC, gas mark 6.

Blanch the salmon and Cavolo Nero in boiling water for 4 minutes, and drain.

Meanwhile, heat half the oil in a frying pan and fry the leek for 3 minutes then add the salmon and Cavolo Nero, stir in the crème fraiche and cook for 1 minute, season and transfer to a heatproof serving dish.

Toss together the sweet potatoes, chives and remaining oil, season and scatter over the salmon mixture. Bake for 25-30 minutes until the sweet potatoes are golden and tender.

Cooks tip
Try using butternut squash or potatoes instead of sweet potatoes

GRILLED SEABASS WITH ORIENTAL LEEKS

Prep: 15 minutes
Cook: 5-10 minutes
Serves 2

Grilled-Seabass-with-Oriental-Leeks

Ingredients 
2 seabass fillets (180g)
2 tsp toasted sesame oil
250g Leeks, shredded
2cm piece root ginger, grated
4 spring onions, sliced
1 red chilli, deseeded and sliced
1 tbsp light soy sauce
2 tsp sesame seeds, toasted

Method
Place the seabass fillets, flesh side down on a grill pan and place under a preheated grill for 3 minutes each side.

Meanwhile, heat the oil in a frying pan and fry the leeks, ginger, onions and chilli for 5 minutes, add the soy and sesame seeds.

Serve the fish on top of the Oriental leeks.

Cooks tip
Try serving the leeks with cooked chicken or salmon.

Five Reasons to make Leeks one of your Five-a-Day from nutritionist Fiona Hunter:
• Energy - Leeks contain B vitamins which help the release of energy
• Gut Health - Leeks contain a type of fibre called Frucooligosaccharides (FOS) which can encourage the growth of friendly bacteria in the gut
• Bone Health - Leeks contain Vitamin K which is important for bone health
• Nervous System - Vitamin B6 plays a role in the normal functioning of the nervous system
• Immune System-Leeks contain B vitamins which help support the immune system

Health Benefits of Cavolo nero, from nutritionist Fiona Hunter:
• Like kale, cavolo nero boasts a string of health benefits which firmly place it in the 'superfood' category.
• Cavolo nero is high in vitamins K, A and C
• It is also high in lutein, calcium and folic acid
• Cavolo nero contains manganese, copper and iron

See more at to Discover Leeks www.discoverleeks.co.uk and Discover Cavolo Nero www.discovercavolonero.co.uk 


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