With minimal prep and no need for heat, you’ll keep coming back to these handy recipes
Caprese chicken sandwiches
Get into summer with these delicious chicken ciabatta rolls. Tomatoes, mozzarella and balsamic dressing evoke the flavours of Italy.
SERVES 2 PREP 10 mins NO COOK EASY
2 ciabatta rolls
1 small garlic clove
1 ½ tbsp basil pesto
2 ripe tomatoes, sliced
10 basil leaves
2 cooked chicken breasts, skin
removed, sliced
100g reduced-fat mozzarella, sliced
60g rocket
2 tsp balsamic glaze
1 Halve the ciabatta rolls and lightly
toast, then rub the garlic clove over
the cut sides.
2 Spread the pesto over the roll bases,
then top with the tomatoes, basil
leaves, chicken and mozzarella slices,
and rocket leaves. Drizzle over the
balsamic vinegar and sandwich with
the roll tops, then serve.
PER SERVING 574 kcals • fat 17g • saturates 5g • carbs 51g • sugars 8g • fibre 5g • protein 52g • salt 1.6g
tipPop under the grill for a few minutes to melt the mozzarella and create a moreish toastie.
Avocado panzanella
SERVES 4 PREP 20 mins NO COOK EASY V
800g mix of ripe tomatoes
1 garlic clove, crushed
1½ tbsp capers, drained and rinsed
1 ripe avocado, stoned, peeled and chopped
1 small red onion, very thinly sliced
175g ciabatta or crusty loaf
4 tbsp extra virgin olive oil
2 tbsp red wine vinegar
small handful of basil leaves
1 Halve or roughly chop the tomatoes (depending on size) and put them in a bowl. Season well and add the garlic, capers, avocado and onion, and mix well. Set aside for 10 mins.
2 Meanwhile, tear or slice the ciabatta into 3cm chunks and put in a large serving bowl or on a platter.
Drizzle with half the olive oil, half the vinegar and add some seasoning. When ready to serve, pour over the tomatoes and any juices. Scatter with the basil leaves and drizzle over the remaining oil and vinegar. Give it a final stir and serve immediately.
PER SERVING 332 kcals • fat 21g • saturates 4g • carbs 30g • sugars 8g • fibre 6g • protein 7g • salt 0.9g
Ham & piccalilli salad
Make this salad on days when it’s just too hot to turn the oven on. As well as being quick to prep, it’s also low in calories and fat.
SERVES 4 PREP 15 mins NO COOK EASY
4 tbsp piccalilli
3 tbsp natural yogurt
12 silverskin pickled onions, halved
130g pea shoots
180g pulled ham hock or shredded cooked ham
½ cucumber, halved and thickly sliced
100g fresh peas
40g mature cheddar, shaved
crusty bread, to serve
1 Mix the piccalilli, yogurt, onions and 4
