Ginger Garlic Chicken
23:02 - Posted by Rachael - 0 comments

serves 4

4 boneless, skinless chicken
breasts
4 tsp. light soya sauce
6 tbsp. water
3 tsp. freshly chopped ginger
4 garlic cloves, finely chopped
1 tbsp. vegetable oil
Freshly ground black pepper to taste

Method
Preheat oven at 200°c or gas mark 6.
Place the oil in a pan on medium heat and seal the chicken, ensuring it is
white all around. This will take up to 5 minutes.
Then mix the ginger, garlic, soya and water together in a bowl.
Next pour the mixture onto the chicken breasts, ensuring that the mixture
goes over and under the chicken.
Place in tin foil, ground black pepper to taste.
Place the foil wraps in a Pyrex dish or other oven proof dish.
Cook in the oven for around 20 minutes
Serve the chicken and cover with the juices it has been cooking in.
Enjoy with a side of salad.

Nutritional value per serving
Calories: 197 | Total fat: 4.8g | Saturated Fat: 0.5g | Carbohydrate: 11g | Protein: 28g | Fibre: 2.9g


Tandoori Chicken
22:56 - Posted by Rachael - 0 comments


serves 4

4 skinless chicken thighs
Juice of 2 lemons
210ml plain yogurt
2 red onions, finely chopped
2 tsp. finely chopped ginger
4 garlic cloves, finely chopped
4 tsp. tandoori masala powder
½ tsp. garam masala
½ tsp. ground cumin
¼ tsp. turmeric
1 chilli, finely chopped
1 tbsp. vegetable oil

Method

Turn on the oven at 200°c or gas mark 6.
Place the oil in a pan on medium heat and seal the chicken, ensuring it is
white all over. This will take approximately 5 minutes.
Set it aside on to some kitchen roll on a plate.
Then mix the lemon juice, tandoori masala powder and red onions in a 
large shallow dish.
Mix up all of the other ingredients and add the sealed chicken to the mixture.
Cover and chill for an hour. If you have time, leave the chicken to marinade over night, the longer the chicken marinates for, the tastier it will 
be.
Place the entire mixture in to an ovenproof dish and cook for half an 
hour.
Serve with some fresh coriander.


Nutritional value per serving
Calories: 171 | Total fat: 7g | Saturated Fat: 3.5g | Carbohydrate: 5g | Protein: 24g | Fibre: 0g


Fish Pie
22:02 - Posted by Rachael - 0 comments


serves 2

2 tbsp. olive oil
1 onion, finely chopped
2 cloves of garlic
1x 400g tin of chopped tomatoes
½ tsp. cinnamon
½ tsp. ground ginger
Salt and pepper
120g salmon
140g smoked haddock
For the mash
25g butter
300g celeriac
300g carrots
Salt and pepper

Method

Turn on the oven to 175°C/Gas Mark 3.
Chop the celeriac and carrots and boil in salted water until soft. This will
take approximately 30 minutes.
Strain and mash adding the butter, salt and pepper to taste.
Put the fish into a saucepan with just enough water to cover it.
Boil the fish for approximately 5 minutes on a medium heat.
The fish should become opaque and flake easily.
Drain the fish and place in a bowl.
In the saucepan, add the oil onion and garlic, sauté for 10 minutes on a 
medium heat.
Return the cooked fish the saucepan with the onions and garlic, adding 
the tin of chopped tomatoes, the cinnamon, ginger and half the salt and 
pepper.
Simmer on a medium heat to allow the flavours to infuse.
Place the mixture in a small roasting tin and cover with the mash.
Cook in the oven for 20 minutes until the mash crunches up.
Serve with a side of vegetables, a green salad or on its own.

Nutritional value per serving
Calories 409 | Total fat 20.3g | Saturated fat 3.5g | Carbohydrate 20.5g | Protein 19g | Fibre: 2.6g