5 minute read
WINTER SALADS
healthy winter salads
Not just for the summer months, these wholesome and hearty salads will make the most of seasonal ingredients
recipes SOPHIE GODWIN photographs ROB STREETER
Sesame parsnip & wild rice tabbouleh Chargrilled chicken & kale Caesar
FIBRE 3 OF 5-A-DAY GLUTEN FREE
SERVES 2 PREP 20 mins COOK 45 mins EASY
300g raw beetroot, scrubbed, skin left on 30g feta 2 tbsp 0% fat natural yogurt 1 lemon, zested and juiced 2 tbsp quinoa (optional) 1 pink grapefruit 1 tbsp extra virgin olive oil 1 tbsp harissa 2 trout fillets 2 red chicory, separated into leaves 1/2 small pack dill, leaves picked
1 Bring a saucepan of water to the boil. Season the water, drop in the beetroot and cover the pan with a lid. Cook for 30-45 mins, depending on their size, until a cutlery knife can be easily inserted into them. 2 Meanwhile, heat oven to 200C/180C fan/gas 6. Put the feta in a bowl and mash with a fork, then beat in the yogurt and season with the lemon juice and zest to taste. In a dry frying pan, toast the quinoa, if using, until it pops. Set both aside. 3 Segment the grapefruit over a bowl to catch the juices, squeezing out as much as possible. Put the segments to one side, then whisk the olive oil with the juice. Season to taste with lemon juice, salt and pepper. You want it to be really tangy, as all the acidity will be absorbed by the beets. 4 Rub the harissa over the trout, season, then roast in the oven for 8-10 mins until just cooked. 5 Drain the beetroot. Once cool enough to handle, peel off the skin – it should come away easily. Cut into segments, then put onto a salad plate along with the chicory leaves. Pour the dressing over the warm beets and toss together. Nestle in the grapefruit segments, trout, harissa and dill, then add dollops of the feta and scatter over the toasted quinoa, if using.
GOOD TO KNOW healthy • low cal • calcium • folate • fibre • vit c • omega-3 • 3 of 5-a-day • gluten free PER SERVING 473 kcals • fat 19g • saturates 5g • carbs 28g • sugars 22g • fibre 8g • protein 43g • salt 1.4g Chargrilled chicken & kale Caesar
LOW CAL FIBRE
3 OF 5-A-DAY
SERVES 4 PREP 20 mins COOK 20 mins EASY
1 anchovy 1 garlic clove 1 tsp Dijon mustard 100ml buttermilk 1 lemon, zested and juiced 200g bag kale, large tough stalks removed 200g defrosted frozen peas 6 skinless and boneless chicken thighs 2 thick slices crusty bread 3 tbsp cold pressed rapeseed oil 400g Tenderstem broccoli, cut in half lengthways 30g parmesan
1 Mash the anchovy and garlic together using a pestle and mortar, then tip the mixture into a bowl and whisk in the mustard, buttermilk, lemon zest and juice, and season with black pepper. Put the kale and peas in a large bowl, pour over 3/4 of the dressing, then massage into the kale so each leaf is coated. 2 Put the chicken thighs between two pieces of baking parchment, then bash out with a rolling pin to 1cm thickness. 3 Heat a griddle pan until searing hot. Brush the bread slices with a little oil, then griddle until lightly charred on all sides. Set aside. 4 Next, season the broccoli and brush the cut side of each piece with a little oil. Griddle, cut-side down, in batches for 3-4 mins until tender. Lastly, brush the remaining oil over the chicken thighs and season, then griddle the chicken for 3-4 mins on each side until cooked through. 5 Distribute the kale between four plates. Slice the chicken diagonally and break the bread into pieces. Top each of the plates with 1/4 of the chicken, broccoli and croutons. Grate over the parmesan in large shavings and drizzle with the remaining dressing to serve.
GOOD TO KNOW healthy • low cal • calcium • folate • vit c • fibre • 3 of 5-a-day PER SERVING 399 kcals • fat 20g • saturates 4g • carbs 21g • sugars 6g • fibre 7g • protein 31g • salt 0.7g Sesame parsnip & wild rice tabbouleh
VEGAN
2 OF 5-A-DAY GLUTEN FREE
SERVES 3 PREP 10 mins COOK 45 mins EASY V
500g (5 medium) parsnips, peeled and cut into thumb-sized pieces 21/2 tbsp cold pressed rapeseed oil 1 tsp ground turmeric 2 tsp ground coriander 2 tbsp sesame seeds 130g wild rice 2 red onions, sliced 2 tbsp white wine vinegar 3 tbsp tahini 1 small pack mint, leaves roughly chopped 1 small pack coriander, roughly chopped 2 tbsp pomegranate seeds
1 Heat oven to 200C/180C fan/ gas 6. Toss the parsnips in 11/2 tbsp of the oil, the turmeric, coriander and some seasoning, then sprinkle over the sesame seeds so each piece is well coated. Roast in the oven for 30 mins until tender. 2 Meanwhile, cook the wild rice following pack instructions. Heat the remaining 1 tbsp oil in a separate pan, then add the sliced onion with 3 tbsp water. Cook for 10-15 mins, stirring occasionally until completely soft. Turn up the heat, add 1 tbsp of the vinegar and cook for a few mins until bright pink. 3 Whisk the tahini with the remaining vinegar and enough warm water to make a creamy, dressing. Season to taste. 4 Drain the wild rice, then mix through the onions and 3/4 of the chopped herbs. Distribute between three plates, then top with the sesame parsnips, pomegranate seeds and the remaining herbs. Serve with the tahini dressing drizzled over.
GOOD TO KNOW vegan • healthy • calcium • folate • fibre • vit c • iron • 2 of 5-a-day • gluten free PER SERVING 555 kcals • fat 24g • saturates 3g • carbs 61g • sugars 16g • fibre 16g • protein 15g • salt 0.1g
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