Posts Tagged 'health'

Foodie Friday: Slimline Chicken Kebab

(Serves 4)

4 boneless chicken thighs, each cut into 3
2 garlic cloves, crushed
Finely grated zest and juice of 1 lemon
4 tbsp rosemary leaves, chopped
1 tbsp olive oil
Few squirts Frylight Extra Virgin Olive Oil
1/2 cucumber, chopped
2 tomatoes, halved and sliced
1 red pepper, deseeded and sliced
1/4 iceberg lettuce, shredded
2 tbsp parsley, chopped
100g feta, cubed
4 pittas
1 lemon, cut into wedges

1. Season the chicken with salt and ground black pepper and put into a shallow container. Sprinkle over the garlic, lemon zest and juice, and rosemary. Drizzle over the olive oil and spritz with Frylight.
2. Heat the grill and cook the chicken for 15 minutes, turning until golden.
3. Meanwhile, combine the cucumber, tomatoes, red pepper, lettuce, parsley and cheese.
4. Toast the pittas, split and fill with the chicken and salad. Squeeze over lemon wedges and serve.


Foodie Friday: Kimchi Superfood Stir-Fry

(Serves 4)

Frylight Sunflower Oil
400g pork fillet, sliced
4 garlic cloves, crushed
2 red chillies, deseeded and chopped
5cm piece ginger, peeled and grated
2 tbsp tamari sauce
2 tbsp runny honey
1 bunch spring onions
1/2 Chinese lettuce, shredded
200g each of carrots, mooli and watermelon radish, spiralised into spaghetti
2 tbsp Thai fish sauce

1. Heat a wok with a few squirts of Frylight, add the pork and fry for 5 minutes.
2. Add half the garlic and chilli, and all the ginger. Pour in the tamari and honey and simmer for 10 minutes.
3. Add the remaining veg to another sprayed wok or pan. Stir-fry for 5 minutes with the rest of the garlic and chilli. Pour over the fish sauce and serve with the pork.

Foodie Friday: Spicy Chicken Chow Mein

(Serves 4)

200g (4 nests) wholewheat noodles
200g Tenderstem broccoli
300g stir-fry vegetables
200g cooked chicken, sliced
4 tbsp chilli stir-fry sauce

1. Plunge the noodles into a pan of boiling water, return to the boil and cook for 4 minutes.
2. Meanwhile, heat a non-stick wok and stir-fry the broccoli for 2 minutes. Add the stir-fry vegetables and cook for a further 2 minutes.
3. Add the chicken and chilli sauce, gently stirring all the time, and cook for a few minutes, until heated through.
4. Drain the noodles and toss together with the chicken and vegetables, and serve immediately.

Foodie Friday: Rogan Josh Fakeaway

(Serves 2)

Frylight Extra Virgin Olive Oil
1 red onion, sliced
200g lamb rump steak, cubed
1 garlic clove, crushed
1 tbsp rogan josh paste
200ml beef stock
200g can chopped tomatoes
1 tbsp tomato puree
1/2 red pepper, deseeded and cubed
1 small sweet potato, cubed
50g frozen peas

1. Heat a few squirts of Frylight in a flameproof casserole pot, add the onion and fry for a few minutes, until it softens.
2. Add the lamb and garlic, then stir in the rogan josh paste. Cook for 10 minutes, stirring occasionally, until the meat is browned.
3. Add the stock, tomatoes, tomato puree, pepper and sweet potato. Cover and simmer for 40 minutes, until the lamb is tender.
4. Add the peas, cook for a few minutes to warm through, then serve.

Foodie Friday: Teriyaki Chicken

(Serves 4)

200g rice noodles
425g mini chicken fillets
2 garlic cloves, crushed
6 tbsp teriyaki sauce
250g oriental stir-fry vegetables

1. Plunge the noodles into a bowlful of boiling water. Leave for 15 minutes to soften.
2. Fry the chicken fillets and garlic in a non-stick pan with 1 tbsp water and the teriyaki sauce for 10 minutes. Season and stir occasionally, until the chicken is cooked through.
3. Meanwhile, fry the stir-fry veg in 1 tbsp water in a wok for 5 minutes, then combine with the chicken.
4. Drain the noodles, stir into the chicken and veg mixture, divide into four bowls and serve.

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October 2017
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