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This months NEW recipes -

June
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June

June’s UK seasonal food calendar is a real bumper month. Right now, there’s so much at its best: asparagus, aubergine, beetroot, broad beans, broccoli, carrots, chard, cherries, chillies, courgettes, garlic, gooseberries, and Jersey Royal new potatoes, just to name a few. So, this month’s recipes make the most of these stars.

8 strawberry pots
7 royal salad
6 courgette
4 asparagus-omelette
5 grilled peach
3 vbroad_bean_and_goats_69027_16x9
1 fish and chips
2 salmon and watercress

Healthy fish & chips with tartare sauce

Serves 2 kcal373, fibre3g

  • 450g potatoes, peeled and cut into chips

  • 1 tbsp olive oil, plus a little extra for brushing

  • 2 white fish fillets about 140g/5oz each

  • grated zest and juice 1 lemon

  • small handful of parsley leaves, chopped

  • 1 tbsp capers, chopped

  • 2 heaped tbsp 0% Greek yogurt

  • Lemon wedge, to serve

 

  1. Heat oven to 200C/fan 180C/gas 6. Toss chips in oil. Spread over a baking sheet in an even layer, bake for 40 mins until browned and crisp.

  2. Put the fish in a shallow dish, brush lightly with oil, salt and pepper. Sprinkle with half the lemon juice, bake for 12-15 mins. After 10 mins sprinkle over a little parsley and lemon zest to finish cooking.

  3. Meanwhile, mix the capers, yogurt, remaining parsley and lemon juice together, set aside and season if you wish. To serve, divide the chips between plates, lift the fish onto the plates and serve with a spoonful of yogurt mix

 

 

https://www.bbcgoodfood.com/recipes/healthy-fish-chips-tartare-sauce

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Pan-fried salmon with watercress, polenta croutons & capers

Serves 6, kcal 367, fibre 2g

  • 250g cooked polenta, either bought ready-made or made from the grain (follow pack instructions and allow it to cool and set on a tray)

  • 50g plain flour

  • 3 tbsp olive oil

  • 6 boneless, skinless salmon fillets approx 140g/5oz each

  • 200g watercress, washed and thick stalks removed

  • 2 tbsp capers in brine, drained

  • squeeze lemon juice

  1. Cut the polenta into approximately 1.5cm cubes, toss in flour and fry in a little oil until slightly coloured. Keep warm.

  2. Heat oven to 190C/170C fan/gas 5. Heat the remaining oil in a non-stick pan and fry the salmon portions for 1 min on each side until lightly golden, then transfer to a non-stick baking tray and cook in the oven for 8-10 mins. Test the fish to see if it is cooked by pushing a cocktail stick into the top of it. If the fish offers resistance, then it is not fully cooked and will need further cooking. When cooked, remove from the oven and set to one side.

  3. Dress the watercress with a little olive oil and a few drops of lemon juice. Scatter the polenta croutons and capers over each salmon fillet and serve with the watercress.

 

https://www.bbcgoodfood.com/recipes/pan-fried-salmon-watercress-polenta-croutons-capers

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Broad bean and goats’ cheese bruschetta

Serves 4, Kcals 613, Fibre 6.6g

  • 400g/14oz fresh broad beans, (about 300g/10½oz when podded)

  • 1 whole red chilli

  • 2 fat garlic cloves, finely chopped

  • 1 spring onion, thinly sliced

  • 1 lemon, zest and juice only

  • 1 tbsp dried oregano or 2 tbsp fresh chopped oregano

  • ½ loaf sourdough bread, sliced

  • 4 tbsp olive oil

  • 200g/7oz soft goats’ cheese

  1. Heat a large saucepan filled with boiling water. Blanch the beans very briefly (just to soften, not to cook them through). Drain and set aside to cool.

  2. Roast the chilli over a direct flame on the hob until blackened a little, but not completely charred. Alternatively, char them under a hot grill. Slice open and remove the seeds. Cut the flesh into thin ribbons.

  3. Mix the chilli, garlic, spring onion, lemon zest and juice together. Add the oregano and broad beans and lightly crush them as you mix. You don’t want a smooth purée, but it needs to hold together.

  4. Heat a large griddle pan and drizzle the sliced sourdough with a little olive oil. Place on the griddle and cook on both sides for 1-2 minutes, or until the bar marks appear.

  5. Remove from the heat and spread with the goats’ cheese. Top with the broad bean mixture and serve.

 

https://www.bbc.co.uk/food/recipes/broad_bean_and_goats_69027

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Seedy Asparagus omelette

Serves 2, kcal 763, fibre 8g

  • large bunch of asparagus, sliced in half lengthways

  • 6 large eggs

  • 145g pesto

  • 2 x 25g seeds snack packs

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  1. Heat grill to high. Toss the asparagus in olive oil, season and cook in an ovenproof frying pan until softened.

  2. Mix the eggs with half the pesto.

  3. Take half of the asparagus out of the pan, then spread out the rest.

  4. Pour over half the egg mixture.

  5. Cook for a few mins on the hob before finishing under the grill. Fold over, repeat with the rest of the ingredients.

  6. Drizzle the remaining pesto over the omelettes and sprinkle the seeds on top.

 

https://www.bbcgoodfood.com/recipes/asparagus-omelette

4 asparagus-omelette.jpg

Grilled peach, chicken & feta salad

Serves 4, kcal 302, fibre 3g

  • 400g pack mini chicken fillet

  • 3 tbsp olive oil

  • 4 ripe peaches, stoned and cut into quarters

  • 4 tsp sherry vinegar

  • 1 tbsp clear honey

  • 1 red chilli, finely chopped

  • 110g bag herb salad

  • 100g feta cheese, crumbled

 

  1. Heat a griddle pan. Toss the chicken in ½ tbsp of the oil, and season. Cook for 3-4 mins on each side or until cooked through. Pop on a plate to rest.

  2. Next toss the peach slices in ½ tbsp oil and some ground black pepper. Grill on their cut sides for 1-2 mins each side.

  3. Mix the remaining olive oil, vinegar, honey and chilli. Toss with the salad leaves. Arrange the chicken and nectarine slices on top and scatter with the feta. Drizzle with the resting juices from the chicken and eat straight away.

 

https://www.bbcgoodfood.com/recipes/grilled-peach-chicken-feta-salad

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Courgettes with chilli-spiced yogurt and poached eggs

Serves 4, 337kcals, 4.3g Fibre

  • 2 tbsp rapeseed oil

  • 2 medium courgettes, sliced

  • 500g mixed tomatoes, larger ones halved or quartered

  • 1 tbsp coriander seeds, roughly crushed

  • ½-1½ tsp chilli flakes (depending on heat and taste)

  • 8 small free-range eggs

  • 500g fat free Greek yogurt

  • Handful mixed herbs (mint and coriander), finely chopped

  • 10g unsweetened coconut flakes or desiccated coconut

  • Warmed Naan breads to serve

 

  1. Heat 1 tbsp oil in a large shallow casserole (or heavy-based frying
    pan) over a medium-high heat, add the courgettes and fry for 2-3 minutes until brown, then transfer to a plate. Turn down the heat to medium, then add the rest of the oil, the tomatoes, coriander seeds and chilli flakes. Mix well and cook for 6 minutes until fragrant and the tomatoes are starting to burst.

  2. Meanwhile, fill a large pan about 5cm deep with boiling water from a kettle. Bring to a gentle simmer, crack in the eggs (you may need to do this in two batches) and cook for 3-4 minutes, then remove with a slotted spoon.

  3. Return the courgettes to the casserole/pan to heat through, then
    take the pan off the heat, mix in the yogurt, half the herbs and the coconut. Taste and season with salt and pepper, put the eggs on top, sprinkle with the remaining herbs and serve with warm Naan breads.

 

https://www.deliciousmagazine.co.uk/recipes/courgettes-with-chilli-spiced-yogurt-and-poached-eggs/

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Jersey Royal Salad with warm vinaigrette

Serves 4, kcal 236, Fibre 6.2g

  • 2 sprigs mint

  • 500g Jersey Royals, halved if large

  • 200g baby carrots, scrubbed and halved lengthways

  • bunch spring onions, trimmed and halved lengthways

  • 300g peas, fresh or frozen

For the dressing

  • 1 lemon, finely zested and juiced

  • 1 tsp clear honey

  • 6 tbsp extra-virgin olive oil

  • 2 tsp wholegrain mustard

  • 2 tbsp chopped chives

 

  1. Bring a large pan of salted water to the boil. Add the mint and the potatoes, then bring back to the boil and simmer for 15 mins, or until tender. Drain and discard the mint.

  2. Meanwhile, steam or boil the carrots for 2-3 mins, until just starting to soften, then add the spring onions and peas and cook for 1 min more.

  3. To make the dressing, put all the ingredients in a small pan and gently heat for 1-2 mins, stirring occasionally until warmed through.

  4. Put the potatoes, carrots, spring onions and peas in a large serving dish and pour over the warm dressing. Toss to combine and serve.

 

https://realfood.tesco.com/recipes/jersey-royals-with-warm-vinaigrette.html

7 royal salad.jpg

Lighter strawberry cheesecake pots (V)

Serves: 6, 232 kcals, fibre 2g 

  • 85g light digestive biscuits

  • 200g light condensed milk

  • 1 lemon, juiced

  • 150g extra light cream cheese

  • 150g tub 0% fat Greek yogurt

  • 250g fresh strawberries

  • 3 tablespoons strawberry jam

 

  1. Crumble the biscuits in your fingers, not too fine. Divide the crumbs between 6 wine glasses or small tumblers.

  2. Place the condensed milk into a bowl and add the lemon juice. Stir together until the mixture has thickened. Whisk the cream cheese and yogurt in a small bowl until smooth then fold in the thickened condensed milk. Spoon the creamy mixture over the biscuits and chill for at least 30 minutes to 1 hour.

  3. Chop the berries and mix with strawberry jam. Top the cheesecake with the fruit to serve.

 

https://www.carnation.co.uk/recipes/strawberry-cheesecake-pots-recipe

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Your Plan ...Your Way - 44U

Devised by Ann-Marie Edmunds

from First Taste Nutrition www.first-taste-nutrition.com

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