Roast chicken breast, spiced potato & cauliflower

Perfect protein-filled training dish

This is proper hearty training food. This week I am doing my take on a classic Indian side dish of Sag Aloo. Cheap and easy to find, the potato, cauliflower and spinach form the base of this tasty dish. It is packed full of vitamins and nutrients and makes the most of easily found vegetables. I have used my favourite form of protein in chicken, although this dish works brilliantly if you use sea bream as well.

 

Ingredients

Serves 2

2 medium chicken breasts
Marinade, 1 tsp curry powder & one dash of oil
1 large onion, finely diced
1 tsp olive oil
1 tbsp curry powder
1 tsp turmeric
250g diced raw potatoes
150g chopped raw cauliflower
Large handful of fresh raw spinach
Fresh coriander to finish

 

Method

Mix together the curry powder and olive oil to form a paste, rub over the chicken breasts and allow to marinade at room temperature for 15 minutes. To cook the chicken breasts, colour in a medium sauté pan and then bake in the oven at 190c for 15-20 minutes.
To make the Sag Aloo, gently cook the onion in the olive oil for 3/4 minutes until soft, add the curry powder & turmeric and cook over a low heat for 5 minutes, ensuring it doesn't catch. Add the potato and cauliflower and cook for 15 minutes until both the potato and cauliflower are soft. Before serving add the spinach and cook for a further 2 minutes. Correct the seasoning and add the fresh coriander at the last minute.

Ingredients

2 medium chicken breasts Marinade, 1 tsp curry powder & one dash of oil 1 large onion, finely diced 1 tsp olive oil 1 tbsp Curry powder 1 tsp turmeric 250g diced raw potatoes 150g chopped raw cauliflower Large handful of fresh raw spinach Fresh coriander to finish

Vital Statistics

Serves: 2
Preparation: 15
Cooking: 20
Difficulty: Easy
Good for: After a long cold run, hearty training food
Calories (kcal): 379
Protein (g): 17
Carbs (g): 29
Fat (g): 7
Fiber (g): 10
http://www.realbuzz.com/articles/roast-chicken-breast-spiced-potato-cauliflower/
 

Elderflower-poached nectarines with vanilla ricotta cream

Tasty dessert high in fibre and vitamins

Fruit is often poached in wine but this version, poached in elderflower pressé, is delicious, simple and non-alcoholic. If you are making this for a dinner party, you could try accompanying it with a glass of chilled, sweet Muscat wine; but this dessert is so easy and quick you can make it for a midweek treat. You can prepare it in advance and it is good either warm or cold.

You could also try this recipe with peaches, pears, plums or apricots; just make sure that the fruit you use is hard, as ripe fruit will disintegrate when it is poached. A great dessert brimming with vitamins and fiber.

Method

1. Whip together the ricotta and the vanilla essence in a bowl. Chill.
2. Melt the butter and the sugar in a non-stick pan and then place the nectarines cut side down on the sugar to caramelise slightly. Remove the fruit after about 3 to 4 minutes.
3. Add the liquid and the vanilla pod to the pan and bring to the boil. Simmer the liquid for a few minutes to reduce slightly.
4. Add the fruit, cut side up, and simmer, covered, for about 10 minutes until the fruit is tender.
5. Take off the heat. Pop the cornflour into a small dish and then pour a spoonful of the liquid. Stir until smooth and then pour the whole lot back into the pan and stir in.
6. Turn on the heat again and gently stir until the liquid thickens a little.
7. Serve either hot or cold in individual glass bowls with a dollop of the vanilla ricotta cream.

Ingredients

For the nectarines:

• 3 large nectarines, halved, stone removed
• 1 heaped tbsp soft dark brown sugar
• 150ml elderflower pressé
• 150ml water
• Vanilla pod
• Knob of butter
• 1 tsp cornflour

For the ricotta cream:

• 125g ricotta
• ¼ tsp vanilla essence

Vital Statistics

Serves: 2
Preparation: 1 minute
Cooking: 15 minutes
Difficulty: Easy
Good for: Simple, fragrant, fresh-tasting and healthy dessert
Calories (kcal): 315
Protein (g): 8.9
Carbs (g): 38.8
Fat (g): 10.3
Fiber (g): 2.5
http://www.realbuzz.com/articles/elderflower-poached-nectarines-with-vanilla-ricotta-cream/
 

Spiced pumpkin, quince and amaretto mince pies

Tasty and healthy Christmas mince pie recipe

This recipe was developed for an annual charity auction called the Mince Pie Project. In simple terms, 100 of the UK’s top chefs cook mince pies for charity and people bid via eBay for their favourite ones. As ever with my cooking, I have one eye on it being at least a little bit healthy. So this is my take on the traditional mince pie. Remember mincemeat is very high in sugar, usually 60 per cent!!! Then add the buttery pastry and you have a nutritional disaster on your hands. By using pumpkin & quince you add at least 65 per cent fruit and veg to the equation! Technically it’s still not quite health food, however you have to live a little and this is a much healthier option.

 

Mince pie ingredients

2 medium quince, peeled and diced (approx 250g of quince).

250g of peeled and diced pumpkin, butternut squash can be used as an alternative

100g sugar

1 tsp of each mixed spice, ground ginger and star anise powder

Pinch of black pepper

Seeds from 1 vanilla pod

125ml water

50ml Amaretto

500g good quality mincemeat

Amaretti biscuits

Method

1. Place sugar, water, vanilla seeds and spices into a heavy bottomed pan.

2. Cook over a medium heat for 5-10 minutes until a caramel consistency is achieved. Add the quince dice and cook gently for 10 minutes.
3.Add the Amaretto and pumpkin and cook gently for a further 20 minutes until the quince and pumpkin are soft. It is also important that all the liquid is well reduced and 'sticky' or as we chef types say 'caramelised'. Then set aside and allow to cool.
4. Line small tart cases with sweet pastry. Add one heaped teaspoon of the mincemeat, then one heaped tablespoon of the spiced pumpkin and quince mix. Make sure that the tart cases aren't too full.
5. Then generously sprinkle over some crushed Amaretti biscuits.
6. Place into a pre-heated at 190c oven for 12-15 minutes and enjoy.

Ingredients

Vital Statistics

Serves: 24
Preparation: 40 minutes
Cooking: 12 - 15 minutes
Difficulty: Easy
Good for: Post or pre training snack
Calories (kcal): 186
Protein (g): 2
Carbs (g): 33
Fat (g): 5
Fiber (g): 15
http://www.realbuzz.com/articles/spiced-pumpkin-quince-and-amaretto-mince-pies/