Dinner

Chicken and Apricots with Almond Cous Cous

No of servings 4

Ingredients

For the chicken
1 tbsp sunflower oil
1 medium onion, peeled and finely chopped
1 tsp ground ginger
2 tsp ground coriander
500g Oakham Chicken breast fillets
100g soft dried apricots, cut in half
500ml ready prepared M&S chicken stock
400g of black eye beans
30g (1 heaped tbsp) cornflour
100ml Florida orange juice

For the cous cous
150g cous cous
200ml boiling water
75g whole almonds, chopped
2 tbsp chopped parsley

Method
For the chicken

1. Heat the oil in a large non stick pan and fry the onion for 5 minutes until softened.
2. Add the spices and chicken and continue to cook for a few minutes stirring all the time.
3. Add the apricots then stir in the chicken stock.
4. Bring to simmering point and cook, covered for 25-30 minutes, stirring occasionally.
5. Mix the cornflour with the orange juice and add to the chicken. Cook for another few minutes to allow to thicken slightly.
6. Serve with the cous cous

Nutritional analysis per portion:

Energy
500kcal Fat
15.6g Of which
saturates
1.7g Salt
1.0g

Roast pork loin with mint and orange salad and new potatoes

No of servings 4

Ingredients

750g pork loin, with skin and fat removed
Rind of one orange
¼ tsp ground cloves
2 cloves garlic, crushed
1 tbsp olive oil

700g baby new potatoes

For the salad
250g / 2 little gem or 1 small cos lettuce, washed
2 medium oranges, peeled and cut into slices, catching any juice for use in the dressing.
Dressing
2 tbsp orange juice
1 tbsp white balsamic or white wine vinegar
1level tsp sugar
1 tbsp chopped parsley, finely chopped
1tbsp chopped mint, finely chopped

Method
For the pork

1. Preheat an oven to 190°C, gas mark 5, or fan oven 170°C.
2. Remove all the visible fat and skin from the pork. Using a very sharp knife carefully cut the joint almost in half horizontally, leaving a 'hinge' at the edge.
3. Open up the pork and spread the inside with the orange, garlic and cloves.
4. Lay a piece of foil large enough to wrap around the joint on the surface and place another piece on top at 90° to it. Place the pork in the middle and drizzle over the oil.
5. Scrunch up the foil so the pork is enclosed in a parcel and place this on a baking sheet.
6. Place in the oven for 50 minutes before checking if it is cooked through. Open the foil and return to the oven for another 10 or so minutes until cooked.
7. Meanwhile boil the potatoes until just tender.
8. Make the salad by placing the lettuce leaves in a shallow bowl, and add the orange pieces.
9. Make the dressing by mixing the juice, vinegar and sugar until the sugar dissolves. Add the herbs and sprinkle over the salad.
10. Serve the pork, cut into thick slices with the salad and new potatoes.

Nutritional analysis per portion:

Energy
435kcal Fat
12.7g Of which
saturates
3.6g Salt
0.5g

Complete meal
Smokey Chicken Breasts with Black Eye beans
And a dessert of Baked figs and plums with cardamom honey

No of servings 4

Ingredients

For the Smokey Chicken
2 tsp olive oil
100g unsmoked lean back bacon, cubed
500g Oakham chicken breast fillet
2 cloves garlic or 1 tsp M&S chopped garlic
2 tsp Smoked Paprika with Sweet red pepper and Thyme
300g prepared butternut squash pieces
400g tin of black eye beans
200ml water
Serve with: 320g broccoli

For the baked figs
200g fresh figs (3-4 depending on their size)
300g yellow (ideally) plums
30g (1 tablespoon) clear honey
Tip of teaspoon of cardamon seeds, crushed to a powder
150g Eat Well natural Probiotic yogurt
18g (1 tablespoon) toasted almonds

Method
For the chicken

1. Heat the oil in a large non stick pan, and gently fry the chicken and bacon for 5 minutes, stirring to prevent sticking.
2. Stir in the garlic and spices, and add the squash, black eye beans and water.
3. Bring to simmering point, then turn down the heat, cover and allow to gently cook for 25-30 minutes until the chicken is cooked through. Alternatively place in an ovenproof dish and bake along side the figs for 40-45 minutes.
4. Just before serving steam the broccoli until just tender.

For the figs

1. Preheat an oven to 180°C, fan assisted ovens 160°C or gas mark 4
2. Cut a deep cross in the top of the figs and pull open slightly to reveal the seeds inside.
3. Cut the plums into half and remove the stone. If the plums are large cut in half again.
4. Place the fruit in a shallow ovenproof dish and pour the honey over the top.
5. Sprinkle over the cardamom and bake for 25-30 minutes until the fruit is tender, basting with the cooking juices part way through cooking.
6. Cool slightly and sprinkle over the almonds.
7. Serve warm with the yogurt.

Nutritional analysis per portion:

Energy
430kcal Fat
15.9g Of which
saturates
2.9g Salt
2g

Butternut squash and Leek Bake

No of servings 2

Ingredients

200g (2 small) leeks, trimmed
300g butternut squash, cut into large cubes
1 tsp olive oil
1 small onion, finely chopped 2 medium free range eggs
1 egg white
300g low fat unsweetened probiotic yogurt
1 tsp chopped fresh sage leaves
Generous grating of nutmeg
25g parmesan cheese, finely grated

Method

1. Preheat an oven to 190°C (170°C for fan ovens) or gas mark 5.
2. Cut the leeks in half and then cut again lengthwise.
3. Steam the butternut squash for 10 minutes until almost tender, adding the leeks in the last few minutes.
4. Meanwhile heat the oil in a small pan and gently fry the onions until transparent. Remove from the heat
5. In a large bowl beat together the eggs and egg white, yogurt, nutmeg and sage, and then stir in the cooked onion.
6. Drain the squash and leek and spoon into a medium sized gratin or ovenproof dish.
7. Pour over the egg mixture making sure all the vegetables are covered.
8. Sprinkle the parmesan cheese on top and bake for 25-30 minutes until the bake is risen and golden brown. Serve at once.

Nutritional analysis per portion:

Energy
355kcal Fat
15.2g Of which
saturates
6.7g Salt
0.9g