Don’t banish salads to the side of the plate – turn over a new leaf and make them the stars of your next meal
Beef salad
■ Serves 2 (easily doubled) ■ Prep 15 mins ■ Cook 5 mins
300g rump steak, trimmed of fat
2 tsp groundnut oil
1 lime, juiced
1 red chilli, deseeded and sliced
1 tbsp light brown soft sugar
85g bag baby leaf salad
140g beansprouts, blanched
140g red grapes, halved
1 Rub the steak with 1 tsp of the oil and season. Fry in a hot pan for 2-21/2 mins each side (depending on thickness) for medium-rare. Transfer to a plate, cover loosely with foil and rest for 5 mins.
2 Make the dressing by mixing the lime juice, chilli, sugar and remaining oil in a bowl. Set aside until the sugar dissolves.
3 Divide the salad leaves, beansprouts and grapes between two serving bowls. Thinly slice the steak and add the juices to the dressing. Drizzle this over the salads, toss with the steak and serve immediately.
PER SERVING 317 kcals, fat 11g, saturates 3g, carbs 21g, sugars 19g, fibre 2g, protein 36g, salt 0.25g
Curried chicken & mango salad
■ Serves 2 (easily doubled) ■ Prep 20 mins ■ Cook 20 mins
6 chicken mini fillets
1 tsp olive oil
2 tsp curry powder
4 tbsp Greek yogurt
2 tbsp mango chutneY
1/2 lime, zested, and 2 tsp juice
1 Little Gem lettuce, leaves separated
1 ripe mango, peeled and sliced
1/2 red onion, finely sliced
2 tsp toasted sesame seeds
1 Heat the oven to 200C/180C fan/gas 6. Toss the chicken in the oil and 1 tsp of the curry powder, season and mix well to coat. Put the chicken on a foil-lined baking tray and bake for 20 mins until cooked through. Leave to cool a little, then slice.
2 Meanwhile, make the dressing. In a small bowl, combine the remaining curry powder with the yogurt, chutney and lime zest and juice (add 1 tbsp water if the dressing is a little thick).
3 To serve, arrange the lettuce leaves on two plates. Top with the mango and cooked chicken, then drizzle with the dressing. Scatter with the red onion and sesame seeds before serving.
PER SERVING 453 kcals, fat 15g, saturates 7g, carbs 43g, sugars 41g, fibre 5g, protein 35g, salt 0.9g
Puy lentil salad with soya beans, sugar snaps & broccoli
■ Serves 4 ■ Prep 10 mins ■ Cook 15 mins
200g puy lentils
1 litre hot vegetable stock
200g long-stem broccoli
140g frozen soya beans, thawed
140g sugar snap peas
1 red chilli, deseeded and sliced
FOR THE DRESSING
2 tbsp sesame oil
1 lemon, juiced
1 garlic clove, chopped
40ml reduced-salt soy sauce
3cm piece ginger, finely grated
1 tbsp honey
1 Boil the lentils in stock until just cooked; about 15 mins. Drain, then tip into a large bowl. Bring a pan of salted water to the boil, throw in the broccoli for 1 min, add the beans and peas for 1 min more. Drain,
