Dinners

Chilli Chicken Wrap
Please don’t be put off by the list of ingredients in this recipe. You can buy guacamole in most supermarkets, but it is so easy to make and this recipe certainly tastes better. For chilli lovers, add extra fresh chillies if so desired or leave the chicken strips in the chilli oil mixture for 30 minutes to increase the flavour.

Ingredients

  • 2 medium ripe avocados - halved and stoned
  • juice of a lime
  • 2 medium ripe tomatoes - chopped
  • 1 clove garlic - crushed
  • 1 medium green chilli - deseeded and finely chopped
  • 3 tbsp soya plain yogurt
  • 1 tbsp fresh coriander - chopped
  • 8 tortillas
  • 2 tbsp olive oil
  • 1 large red pepper - deseeded and sliced vertically
  • 1 medium red onion - peeled and sliced vertically
  • 4 boneless, skinless chicken breasts - cut into strips
  • 1 red chilli deseeded and chopped
  • 1 tsp hot chilli powder
  • 2 little gem lettuces - shredded

Method
To make the guacamole: scrape the flesh out from the avocado skins, place in a bowl and mash roughly with the lime juice. Stir in all the remaining ingredients and combine together, cover and chill until required.
Preheat the oven 180°C/Gas Mark 4. Wrap the tortillas in foil and place in the oven for 10 - 15 minutes to warm. Heat a large frying pan or griddle and add 1 tbsp of oil. Fry the pepper and onion for 5 minutes until softened and slightly brown, remove and place on a plate.
In a bowl, mix the chicken strips, chilli, chilli powder and remaining oil. Reheat griddle and fry chicken for about 5 - 6 minutes until brown and cooked through, return peppers and onions to the pan and fry a further 2 minutes.
To make the wrap: Place the tortilla on a plate, spread with guacamole dip, top with shredded lettuce followed by the chilli chicken. Fold the base of the wrap over 1/3 of the chicken and fold in the sides, top with extra soya plain yogurt, if desired. Enjoy - but serve with a napkin!
Serves 4

Pasta Salmon Salad with Yogurt Dressing

Ingredients

  • 500g pasta shells, cooked wholegrain
  • 150g sugar snap peas, blanched
  • 250g cherry tomatoes, cut in half
  • 1 X 425g can salmon, drained
  • Dressing:
  • 250ml soya plain yogurt
  • 1 tbsp lemon juice
  • 1 tbsp fresh rosemary, chopped
  • 1 tbsp fresh basil, chopped
  • 1 tsp dried mustard powder
  • 1/2 tsp poppy seeds
  • 1 tbsp chopped fresh parsley

Method
Combine pasta, sugar snap peas, tomatoes and salmon in a large serving bowl. Place dressing ingredients in a screw top jar and shake until well combined. Pour over salad and toss until the ingredients are combined.
Serves 4

Roasted Vegetables and Grilled Fish
This is a colourful vegetable dish to serve either on its own or accompanied by stir fried tofu, Quorn fillet or fish steak. The vegetable flavours mingle together with being roasted and the mustard sauce compliments the flavours.

Ingredients

  • 400g (14oz) new Potatoes - washed and halved if necessary
  • 200g (7oz) small carrots - cut into 4 lengthwise
  • 1 Fennel - cut lengthwise into 10
  • 115g (4oz) small courgettes - cut chunky on the cross
  • 175g (6oz) small leeks - topped tailed and cut chunky on the cross
  • 115g (4oz) green beans - topped
  • 4 sprigs rosemary
  • 3 tbsp olive oil

Method
Preheat the oven to 200°C/Gas Mark 6. Place the potatoes and carrots in a saucepan, pour on boiling water, add ¼ tsp salt, cover and bring to the boil and then simmer for 5 minutes. Put the oil in a large roasting tray and heat in the oven for 3 minutes. Drain the potatoes and carrots; add to the roasting tin along with all the other vegetables and rosemary, toss to coat in the oil. Cook for 30 minutes, until all the vegetables are lightly browned, turning occasionally. Serve the roasted vegetables in a dish with a fresh grilled salmon steak each, a grilled mackerel or some grilled sardines, tofu or Quorn.
Serves 4

Spiced Vegetable Dahl
Other vegetables could be substituted in this recipe or added depending on your taste. This dish can be served with some brown rice and a tomato and onion salad.

Ingredients

  • 1 tbsp sunflower oil
  • 1 large green chilli - deseeded and diced
  • 1 green pepper - deseeded and diced
  • 2 cm (1 inch) fresh ginger root - peeled and grated
  • 4 large spring onions - topped, tailed and sliced
  • 200g (7oz) sweet potato - peeled weight, diced
  • 200g (7oz) broccoli or cauliflower, broken into florets
  • 175g (6oz) red lentils - washed
  • 400ml (14 fl oz) vegetable stock
  • 250ml (7 fl oz) Alpro Light soya milk
  • 30g toasted flaked almonds

Method
Heat oil in a large pan, fry chilli, green pepper, fresh ginger and spring onions for 2 minutes. Add diced sweet potato, broccoli florets and lentils, fry for a further minute before adding the stock and soya milk. Bring to the boil and then reduce to a simmer for 20 - 25 minutes until the sweet potato and lentils are cooked - the mixture should be quite
thick. Season and serve topped with the toasted almonds accompanied with cooked brown rice.
Serves 1

Tofu Salsa Quesadillas
A very quick and easy snack or main meal. Leaving the tofu to marinade for 15 minutes increases the lovely salsa taste.

Ingredients

  • 250g (9oz)Tofu (unflavoured) - diced
  • 6 spring onions - topped and tailed and chopped
  • 1 Jar (250g) Roasted Tomato and Pepper Salsa
  • 4 large flour Tortillas
  • 100g (3 ½ oz) soya cheese grated
  • 1 lime - juice
  • 150ml (5fl oz) soya yogurt, Plain
  • Ground black pepper

Method
Place the diced tofu, spring onions and salsa sauce in a medium bowl, leave to marinade for 15 minutes. Preheat the grill to medium. Assemble by placing 1 Tortilla on a baking sheet, place on half the tofu salsa mixture, half the cheese, a good squeeze of the lime (especially at the edges) and top with half the soya yogurt. Cover with another tortilla and press down slightly.
Place under the grill and grill until crisp, approximately 3 - 4 minutes, remove and invert another a baking sheet over the top and turn the Quesadilla over, remove the top baking sheet and grill the other side until crisp. Repeat the process.
Serve each Quesadilla cut into 4 with a crisp green salad, dressed with balsamic vinegar and olive oil.
Serves 4 as a main meal

Bean Burgers with Coriander and Chilli Yogurt
These burgers can be served hot or cold. Use either cans of mixed beans or choose your favourites.

Ingredients

  • 2 tbsp olive oil
  • 6 spring onions, topped, tailed and chopped
  • ½ green chilli, deseeded and chopped
  • ½ green chilli, deseeded and chopped
  • 1 medium yellow pepper, deseeded and finely chopped
  • 1-2 tsp ground cumin
  • 2 x 400g cans mixed beans, drained and coarsely mashed
  • 2 tbsp fresh coriander, chopped
  • 2 tbsp Alpro soya yogurt, Plain
  • 50g (2oz) porridge oats
  • 150ml soya yogurt, Plain
  • 2 tbsp fresh coriander, chopped

Method
Heat 1 tbsp olive oil in a frying pan and add spring onions, chilli, yellow pepper and cumin, fry until soft and golden, add the beans and coriander and soya yogurt. Place the porridge oats on a plate, divide the bean mixture into 8 sections, pat into a patty shape and coat in the porridge oats. Heat the remaining oil in the frying pan, place in the patties and fry for 10 minutes turning after 5 until golden brown.
Place all the dressing ingredients in a bowl and combine together.
Serve the burgers with the dressing and a lemon and coriander cous cous. Alternatively, serve the burgers with a wholemeal bun and some salad.
Serves 4 - makes 8 burgers

Vegetable and Lentil Bake
This is a delicious vegetarian dish, the combination of flavours really compliment one another. You can use chestnut mushrooms if you can’t get the open cap variety.

Ingredients

  • 4 tbsp olive oil
  • 2 red onions - peeled and thinly sliced
  • 400g (14oz) butternut squash - peeled weight and diced
  • 3 large open cap mushrooms - cut each mushroom into 8
  • 2 cloves garlic - peeled and crushed
  • 2 tsp paprika
  • 1 x 400g (14oz) tin tomato puree
  • 1 x 400g (14oz) tin green or continental lentils - drained
  • 2 tbsp chopped fresh parsley
  • salt and black pepper
  • 2 aubergines, 225g (8oz)each - sliced
  • 50g wholemeal breadcrumbs
  • 120g chopped almonds

Method
Preheat the oven to 180°C/Gas mark 4. Heat 2 tbsp oil in a pan, add the onions, squash, mushrooms, garlic and paprika, fry for 5 minutes until lightly browned, add the tomatoes and tomato puree, stir well and cook a further 5 minutes, add the drained lentils and chopped parsley, season.
Heat 1 tbsp of the remaining oil in a frying pan over a moderate heat and fry the sliced aubergine for 3 - 4 minutes, repeat. Arrange alternative layers of the aubergines and lentil mixture in a casserole dish, finishing with aubergines.
Sprinkle with some wholemeal breadcrumbs mixed with chopped almonds. Bake for 25 minutes until the topping is golden brown. Serve with a salad.
Serves 4

Salmon and Pappardelle Pasta
Salmon and tuna steaks are readily available these days. The wide strips of pappardelle pasta give the dish depth to top with the fish.

Ingredients

  • 4 salmon steaks (or tuna if you prefer)
  • 1 lemon - grated rind and juice
  • 225g (8oz) fresh spinach - washed
  • 400g (14oz) Pappardelle pasta
  • 2 tbsp olive oil
  • 4 spring onions - topped tailed and sliced
  • 125 ml (4 fl oz) soya yogurt, Plain
  • 2 -3 tbsp fresh dill - chopped
  • Salt and crushed black pepper

Method
Place the salmon steaks in a shallow dish, sprinkle the lemon rind over the steaks and pour over the lemon juice, cover and leave for 1 hour in the refrigerator.
Cook the spinach by placing it in a medium saucepan with 1 tablespoon of boiling water, cover and cook for 2 - 3 minutes, stirring occasionally until it has collapsed, and drain to remove all excess water, place in a bowl and coarsely chop.
Place the Pappardelle in a large pan of boiling water with a little salt to taste and 1 tbsp of the olive oil, cook according to the instructions on the pack of pasta.
Heat the griddle frying pan and add the remaining 1 tbsp of the olive oil, fry the spring onions for 2 minutes and remove to bowl with the spinach.
Place the tuna steaks on the griddle fry pan and cook for approximately 4 minutes per side depending on thickness.
Drain pasta and return to the pan, add the spinach and spring onions, Alpro yogurt , 2 tbsp dill and some black pepper, toss together. Serve by dividing the pasta mixture between 4 pasta bowl, top with the salmon steaks and sprinkle with the remaining chopped dill.
Serves 4

Kasmiri Koftas
These lovely little spicy meat balls are great for a party as well as a starter. The koftas can be prepared well in advance and chilled before frying. Increase the cumin if you prefer spicy foods.

Ingredients

  • 250g (9oz) minced lamb
  • 1 large clove garlic, skinned and crushed
  • 1 cm ( ½ inch) fresh ginger root, peeled and grated
  • 1 tsp ground cumin
  • 2 tsp ground coriander
  • 2 shallots, skinned and finely chopped
  • 1 tbsp fresh coriander chopped
  • 1 tbsp soya yogurt, Plain
  • Cucumber Raita
  • 4 cm (1 ½ inches) cucumber, finely chopped
  • 3 tbsp soya yogurt, Plain
  • 1 tbspn chopped mint

Method
Place all the ingredients apart from the yogurt into a large bowl, mix together with a fork. Add the soya yogurt and bind together. Tip the mixture out onto a chopping board and divide into 6 ovals. Fry koftas in a non stick frying pan for 10 minutes, tossing around the pan to cook all sides. Combine all the raita ingredients together. Serve koftas with warm wholemeal pitta bread and the cucumber raita.
Serves 2- makes 6

Red Curry Chicken
The marinade time is important in this dish; it can be left overnight or prepared in the morning for the evening. The chicken is placed on a rack so the coating dries in the oven rather than being softened by the chicken juices.

Ingredients

  • 4 large skinless chicken breast fillets
  • 2 tbsp Madras Curry paste
  • 2 cloves garlic - peeled and crushed
  • 4cm (1½ inches) fresh root ginger - peeled and grated
  • 1 small lemon - grated rind and juice

Method
Make 3 deep cuts in each chicken breast fillet and place in a shallow dish. Mix all the remaining ingredients together in a bowl. Pour the marinade over the chicken, mix well to coat, cover and chill for 2 - 3 hrs minimum.
Preheat the oven to 200°C/Gas Mark 6. Place the chicken on a rack over a roasting tin, cook for 25 minutes or until the chicken is cooked through. Serve with aromatic rice and cucumber raita ( see Kasmiri Mini Koftas).
Serves 4

Smoked Mackerel and Avocado Salad with Horseradish Dressing
A winner every time, this looks so appetising. It is great for a snack or main meal.

Ingredients

  • 75ml (3 fl oz) soya yogurt, Plain
  • lime - rind and juice
  • 1 tsp horseradish sauce
  • cracked black pepper
  • 125g (4 ½ oz ) watercress and rocket (mixed) - washed
  • 2 ripe avocados - peeled and stoned
  • 350g (12oz) smoked peppered mackerel

Method
To make the dressing - place the soya yogurt into a small bowl, add the lime rind and juice followed by the horseradish sauce, combine together and then add a couple of twists from the pepper mill and stir again.
Divide the watercress and rocket between 4 plates. Cube each half of the avocado and place on the plates. Skin the mackerel and place chunky flakes onto the salad leaves. Drizzle over the dressing and serve.
Serves 4

Thai Salmon with Rice Noodles
This is a very simple Thai dish. Rice noodles are lovely to use and very light and easy to digest, take care not to leave in the boiling water too long otherwise they overcook.

Ingredients

  • 1 tbsp sunflower oil
  • 1 green chilli - deseeded and finely chopped
  • 6 spring onions - topped, tailed and finely sliced
  • 125ml (4 fl oz) Alpro Light soya Dairy free alternative to milk
  • 4 salmon fillets skinned
  • 1 lime rind and juice
  • 2 medium carrots - scraped and cut into batons
  • 115g (4 oz) Mange Tout - sliced into strips
  • 250g (9oz) Rice Noodles
  • 4 tbsp fresh coriander - chopped
  • seasoning

Method
Heat the oil in a pan and add the chilli and spring onions, cook for 2 minutes, add the soya milk and simmer for 2 - 3 minutes. Remove from the heat.
Place the salmon in a microwaveable dish, add the lime rind and juice, cover and cook on medium heat for approximately 4 -5 minutes until the salmon is cooked. Allow to stand for 1 minute.
Place the carrot and mange tout in a microwaveable dish add 2 tbsp water, cover and cook on high for 4 minutes. Meanwhile place the rice noodles in a large bowl and cover with boiling water. Allow to stand for 3 minutes, tossing occasionally to separate. Drain.
Return the sauce to the heat and add any salmon juices and 3 tablespoons of the chopped coriander, return to the boil and stir.
Serve by assembling the dish; noodles, topped with carrot and mange tout, followed by the salmon and a sprinkle of the remaining coriander. Serve the sauce separately.
Serves 4