Chicken Sweet n Sour

Yum, Yum, Yum. This recipe has all the flavour and none of the stodge, artificial colours and calories of this take away classic.

There are two alternatives with this recipes - the extremely virtuous version where poached chicken is used. Or the slightly more delectable - ever so slightly - bolder version where the chicken is quickly fried in a light, crisp tempura style batter.

Ingredients

Serves 2

2 chicken fillets / equivalent leftover roast chicken

1/2 green, red and yellow pepper

4 spring onions

4 cloves garlic

1 red chili

1/2 tin pineapples

1/4 butternut squash / 1 carrot

Handful mange tout

2 tsp corn flour

4 dsp tamari/soy sauce

juice from tinned pineapple

2 tsp tomato ketchup / puree

3 dsp cornflour

100ml cold water

1/2 chicken stock cube

1tbsp rapeseed/olive oil

120g tilda wholegrain rice

Method

1. Boil a pot of water and cook the wholegrain rice for 35 - 45mins.
2. Prepare all the vegetables. Peel and chop the butternut squash into small cubes. De seed and dice the peppers into large chunks. De seed and thinly slice the red chili. Peel and dice the garlic. Slice the spring onions.
3. If not using leftover chicken poach and cut the chicken into large chunks. Alternatively heat 1 tbsp olive/rapeseed oil and fry gently until cooked. Remove from the pan.
4. Heat 1 tbsp of oil in the wok. Fry the chili, garlic and spring onion for 30seconds. Add the butternut squash. Pour in a couple of tbsp of water, place a lid on top and allow to steam for 3-4 mins.

1. Heat 500ml of vegetable oil in a small saucepan. Mix together the cornflour and water.
2. Add the peppers to the pan and allow to cook for another 2 mins.
3. Then add in the pineapple chunks. Stir the corn flour into the pineapple juice. Add this along with the tomato puree and tamari (soy sauce).Crumble in the stock cube. Gradually add 100mls cold water. Allow to simmer for 5 mins while the chicken cooks.
4. Dip the chicken chunks in the batter mix and place in the hot oil. Toss in the oil after about 1 minute. Cook for about 3/4 mins in total. Remove, drain really well on kitchen paper and season with a pinch of salt.
5. To serve, spoon some rice on the plate, then the sweet n sour and top with the crispy chicken.

My Most Virtuous Salad

This salad is the most virtuous, wholesome, healthy salad ever !!!!! It is so good for you on so many levels. The base for this salad is a combination of brown rice and green lentils. These are both high fibre, wholegrain protein foods which have a low g.i . This means this salad will keep you full for a long time as the energy will be released slowly. The avocado has essential fats, vitamins A & E and a high proportion of fibre. The chicken is poached and as a result is an excellent source of lean protein.

This salad is ultra adaptable - ingredients can be substitued for others depending on personal preference or simply what is in the salad drawer.

There are 2 dressings suitable for this salad or again feel free to experiment - perhaps a balsamic dressing or honey mustard dressing.

Serves 2

30g green lentils

30g brown rice

1 chicken fillet

1/2 avocado

1/4 red onion

1 - 11/2 tomatoes

1/4 red, green & yellow pepper

1 chicken stock cube

Handful fresh chopped parsley & chives

2 boiled egg whites

Handful of fresh spinach leaves

Optional: Low fat feta, steamed brocolli

Dressings

Curry Dressing

3 tbsp 0% fat natural yoghurt

1 tbsp low fat mayo

2 tsp curry powder

1 tsp mango chutney

Basil & Goats Cheese Dressing

3 tbsp skinny basil pesto ( see previous recipe)

1 tsp soft goats cheese

1 tsp 0% fat natural yoghurt

Method

1. Bring a small pot of water to the boil. Add in the brown rice and lentil and boil for 30 - 40 mins until they become tender but still with a little bite.
2. Bring a small pot of water to the boil. Add in the stock cube and chicken fillet, turn down to a medium heat and poach for 20 mins. When cooked, remove from the water, allow to cool and shred.
3. Hard boil 2 eggs. Place the eggs into a pot of boiling water and boil rapidly for 10mins. Remove from the water and place in a bowl of cold water to cool down. Shell, set aside the yolk and chop into large chunks.
4. Turn on the grill. Place the segments of peppers under a hot grill until they char and the skin goes black (5-10mins). When blackened wrap them in clingfilm. This will cause them to sweat and then just rub/peel off the skin and what remains are gorgeous, tender roast peppers. Cut into small dice.
5. Peel and dice the avocado and red onion. Deseed and dice the tomato. Chop the fresh herbs.
6. To make the curry dressing : combine 3 tbsp 0% fat natural yoghurt, 1 tbsp low fat mayo, 1 tsp mango chutney and 2 tsp curry powder. If you find this too thick, stir in a little of the remaining chicken stock. Some fresh coriander leaves will really lift this dish.
7. To make the basil & goats cheese dressing : combine 3 tbsp skinny basil pesto, 1 1/2 tsp soft goats cheese and 1 tbsp natural yoghurt.
8. Now just assemble, place the lentils and rice in a bowl, toss through the avocado, onion, tomato, shredded chicken, peppers and egg whites. Coat in the dressing. Add a little oil ( Irish rapeseed or olive oil ) if the dressing is too thick.
9. Place some fresh spinach leaves in the base of the serving bowl, place the grain salad on top and sprinkle over with the fresh herbs . To be a little extra indulgent and I do recommend it - crumble over some egg yolk. Yum.

Glazed Pork Chops with Roast Potatoes, Apples, Chorizo & Olives

This dish has a slight Spanish inspiration with the orange zest, vine tomatoes, olives and sherry vinegar.  Tamarind paste is an Asian ingredients and if you can't get it something simple like balsamic vinegar or worcestershire sauce will be equally fine.  Again if sherry vinegar is not handy just grab some white wine vinegar or even better some cider vinegar. Leaving the skin on the apples and potatoes adds a little more fibre to the dish, while being strict and only eating the centre medallion of pork will seriously reduce the saturated fat content of the dish. A little chorizo goes a long way here so again be very vigilant in your portion control. This meal is very filling and satisfying all the while including a few veggies. The rapeseed oil produced in Donegal is a great Irish product and we should encourage Irish and local where possible, instead of imports.
Overall this dish and a great idea if having friend around for dinner as the pork can be marinated over night and all the veg prepped just to pop in the oven.

Ingredients

Serves 2 

2 Free range pork chops

Marinade

1 tsp local honey

1 tsp tamarind paste / balsamic vinegar ( 2 tbsp )

zest 1 orange

1 tsp wholegrain & 1 tsp dijon mustard

1 tsp extra virgin oil ( try donegal rapeseed oil )

3 tsp Spanish sherry vinegar

2 medium sized potatoes

100g olives

50g chorizo

1 apple

1/2 red & 1/2 green pepper

1 large red onion

4 cherry tomatoes

6 cloves garlic

2 handfuls flat leaf parsley

Method

1. Prepare the meat marinade - combine all the ingredients in a bowl. Trim the fat off the pork chop or if you prefer score the fat and remove when the dish is ready to serve - but absolutely DO remove the fat. Spread the marinade over the pork. Set aside
2. Preheat the oven to 200o C
3. Wash the potatoes well. Don't peel if possible. Cut into half and parboil for 7 mins. 
4. Cut the chorizo into cubes.
5. Peel and deseed the peppers. Cut into chunks.
6. Leave the skin on the onions and quarter.
7. Peel and crush the garlic.
8. Wash, (leave the skin on) remove the core and cube the apple.
9. Quarter or half the tomatoes ( depending on the size )
10. Cut the parboiled potatoes into smaller cubes.
11. Spritz a large baking tray with spray oil. Spread the potatoes, chorizo, red onion, peppers, garlic, apple and olives on the tray.  Spritz and bake for 15mins.
12. After 15 mins heat a griddle pan and sear the pork chops. If they begin to stick deglaze the pan by splashing on a little sherry vinegar. Transfer to the oven for 10 mins.
13. Remove the pork, cover with a little foil and allow to rest for 5 mins as the roast potato and apple tray crisps up.
14. Stir the flat leaf parsley through the apple and potato roast tray. 
15. Serve and enjoy

Miso Glazed Chicken & Mango Salad

This is a beautifully light and delicate salad which can be enjoyed all year round. Miso paste can be bought in all super markets and the great thing here is the chicken doesn’t need to marinate over night - just rub over the chicken pieces while you prepare the other ingredients.

Fresh mango will add a little extra vibrancy to the dish however it can be difficult to get them ripe when you need them.

I use good quality jarred roast red peppers – Lidl do a great option.

Ingredients

200g chicken breast (6 mini fillets)

1 sachet miso paste

100g mixed salad leaves

4 tinned mango segments

1 roast red pepper

1 avocado

½ red onion

8 baby sun-blushed tomatoes

Handful of cashew nuts (about 20)

20ml ‘Mor Foods’ Mango Dressing ( fab Irish brand)

Method

1. Prepare everything first. Marinate the chicken pieces in the miso paste. 

2. Thinly slice the avocado, mango, red onion and roast red pepper.

3. Turn on the grill to high and grill the chicken for about 6 mins each side.

4. Place the salad leaves in the bowl. Toss through the avocado, red onion, mango and red pepper. Dress the leaves and toss again. Sit the chicken on top of the leaves and sprinkle the cashew nuts on top.

5. Enjoy with some crusty bread and a glass of pouilly fume.