Light and easy dinners for any night of the week
LOWCALORIE
Pastry-free spinach quiche
SERVES 4
We’ve taken out the pastry so you can have more of the filling.
YOU WILL NEED
1 red onion, sliced
1tbsp light olive oil
80g bag baby spinach
200g pack feta, cubed
50g pitted black olives, halved
6 medium free-range eggs, beaten
You will need:
20cm round sandwich tin, greased
and lined with baking paper.
1 Heat the oven to 160C Fan/Gas 4. Gently fry the onion in the oil for 5-7 mins, to soften. Turn off the heat, add the spinach and stir until it wilts. Spoon the mixture into the tin.
2 Add the feta cheese and olives to the onion and spinach mixture, and stir to mix up slightly. Next, season the beaten eggs well and pour over the vegetables. Bake in the oven for around 20-25 mins, or until set. Cut into wedges to serve.
TIP ADD SUN-DRIED TOMATOES FOR EXTRA FLAVOUR AND TO HELP DECREASE STRESS.
Yakitori chicken skewers
SERVES 2
A tasty way to update your chicken repertoire, with plenty of flavour and protein.
YOU WILL NEED
3tbsp dark soy sauce
2tbsp mirin
2tbsp cooking sake or
Chinese rice wine
1tbsp palm or dark soft
brown sugar
225g free-range chicken
breast, diced into small,
bite-sized pieces
4 trimmed spring onions,
cut into 3cm lengths
½ cucumber, spiralised,
or peeled into long,
thin ribbons
1tsp sesame seeds
You will need: Four small,
soaked wooden bamboo
or metal skewers
1 Put the soy sauce in a small pan with the
mirin, rice wine and sugar, and warm over a low heat, stirring to dissolve the sugar. Increase the heat and simmer for 6-7 mins, until slightly syrupy. Remove from the heat and set aside to cool completely.
2 Heat the oven to 170C Fan/Gas 5. Put the chicken in a dish with two-thirds of the sauce. Mix well to coat, then set aside to marinate for at least 1 hr. Thread the marinated chicken and spring onion on to skewers, then arrange on a non-stick or baking tray lined with baking paper. Bake for 8-10 mins, until browned and cooked through.
3 Remove the chicken from the oven. Arrange the cucumber on serving plates with the chicken yakitori and sesame seeds sprinkled over.
TIP USE 3TBSP SHOP-BOUGHT YAKITORI SAUCE IF YOU’RE SHORT ON TIME.
Stir-fry sesame prawns with veg noodles
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