AMELIA’S SIMPLE SALMON – C9 recipe
This lemon roasted salmon with sweet potatoes and broccolini is so simple to prepare, and makes the perfect delicious and healthy dinner.
113g salmon fillet
1 tbsp olive oil
115g (medium sized) sweet potato
½ tsp cinnamon
1 portion of steamed vegetables of your choice (I chose wilted spinach and asparagus)
1 garlic clove, crushed
1 tsp mixed herbs
Juice of ½ lemon
Cracked black pepper to taste
Begin by slicing your sweet potato into cubes, you can leave the skin on, then add to a roasting pan and season to taste. Put your sweet potato into your oven, pre-heated to 200C/180C fan/gas 6 and roast for 30 minutes. Whilst your sweet potatoes are cooking, make the dressing for your salmon. Mix the lemon juice, mixed herbs and garlic together in a small bowl, and then pour over your salmon. Place your salmon in the oven and cook alongside your potatoes for 20 minutes. Whilst your salmon and potatoes are cooking, simply wilt your spinach in a pan, and place your asparagus in a pan of boiling water and cook until tender. Serve with your salmon and roasted sweet potatoes.
RACHEL’S CHICKEN WITH MASH POTATO AND HOISIN SAUCE
This pan-fried chicken, mash and hoisin sauce is bursting full of flavours and make the perfect dinner. Cook up a fresh start!
4 potatoes, peeled
2 garlic cloves
2 chicken breasts
2 bok choy
1 spring onion, sliced thinly
Chicken stock cube
2tbsp hoisin sauce
Preheat your oven to 200°C, bring a large saucepan of water to the boil. Chop the potatoes into 2cm chunks and add to the boiling water and simmer for 15-20 minutes until tender. Pop a frying pan on medium-high heat. Once hot, lay the chicken in the pan skin-side down for 5 minutes until the skin is golden. Turn, cook for 1 minute on the flesh side to seal the meat. Transfer to a large baking tray skin side up and roast on the top shelf of your oven until cooked, 15-20 mins. Cut off the root of the bok choy and separate the leaves. When the chicken has had 5 minutes in the oven, add the bok choy to the baking tray, around the chicken breasts (not covering), drizzle a little oil over the top and return to the oven for the remaining 10-15 minutes cooking time. Pop your frying pan back on medium high heat. Add a drizzle of oil, then add the hoisin sauce, chicken stock cube and water. Bring to the boil, then reduce the heat slightly and gently simmer until thickened, for 3-5 minutes. Once the potatoes are cooked, drain in a colander and pop back in your pan. Add the spring onion along with a small amount of butter and milk. Season with pepper and then mash. Pile the mash onto the plates, along with the chicken breast and share the bok choy alongside. Spoon the hoisin sauce over.
VANESSA’S SKINNY CHICKEN NUGGETS
With 100% fresh ingredients, these chicken nuggets will not only be a hit with the kids but will leave your mind guilt-free.
3 boneless and skinless chicken breasts, cut into 1-inch cubes
470ml panko breadcrumbs
1 egg white large, lightly whipped
1 tbsp extra virgin olive oil or canola oil
1 tsp black pepper
1/8 tsp cayenne pepper
1/4 tsp onion powder
salt to taste
Preheat oven to 400 degrees. In a large bowl add egg white and chicken cubes, toss to coat. Add seasoning to the chicken along with Panko breadcrumbs, and coat well. It may be necessary to press the crumbs onto the chicken pieces. Place the coated chicken pieces on a non-stick cookies sheet, drizzle with oil or use an oil sprayer if available. Cook for 30 minutes until chicken is cooked through.
AMELIA’S VEGETABLE FAJITAS – C9 recipe
This wonderful vegetarian fajita recipe makes the perfect quick, easy and delicious dinner that the whole family will enjoy.
80g red peppers, sliced
80g green peppers, sliced
1/2 courgette, sliced
50g button mushrooms, sliced
90g red onion, sliced
1 medium carrot, sliced
30g fajita seasoning
2 flour tortillas
1 tbsp guacamole
1 tbsp sour cream
Heat 5 sprays of low-calorie cooking oil your frying pan and add the red and green peppers, courgette, button mushrooms, red onion and medium carrot to your pan. Add 30g fajita seasoning and fry until all of the vegetables are soft and beginning to colour. Whilst the vegetables are cooking, warm your tortillas and spread 1 tbsp guacamole and 1 tbsp sour cream over each. Top with your vegetables, wrap and serve.
RACHEL’S CHICKPEA AND BULGUR WHEAT SALAD
Looking for a quick and tasty midweek dinner option? Why not try cooking up this prawn and chickpea bulgur salad? A delicious speedy meal in just 20 minutes!
1 red onion, chopped
1 vegetable stock cube
120g bulgur wheat
2 garlic cloves, crushed
150g king prawns
1 can chickpeas, drained and rinsed
Mixed herbs (optional)
Heat a drizzle of oil in a medium saucepan over medium high heat. Add the onion and cook, stirring regularly, until soft, for 3-4 minutes. Pour the water into the saucepan with the onion, add the vegetable stock cube and bring to the boil. Stir in the bulgur, bring back up to the boil and simmer for 1 minute. Pop a lid on the pan and remove from the heat. Leave to the side for 12-15 minutes.
About 5 minutes before the bulgur wheat is ready, heat a drizzle of oil in a large frying pan over medium high heat. Add the prawns and mangetout and cook, stirring, until the prawns are almost cooked, and the mangetout are softened, for 2-3 minutes. Add the garlic and cook, stirring, until the prawns are cooked, for 1 minute. Season with pepper. Once the bulgur is cooked stir the chickpeas through. Feel free to season with mixed herbs. Divide the bulgur between plates, top with prawns and mangetout.
AMELIA’S TURKEY BURGERS WITH SWEET POTATO WEDGES
These easy lean turkey burgers are so simple to make, and are a great, easy meal for two!
1 large sweet potato, cut into wedges
260g turkey breast mince (under 5% fat)
1 small red onion, diced
1 garlic clove, grated
1 large egg, beaten
2 tsp dried oregano
1 tsp paprika
135g mixed salad
Cracked black pepper to taste
Heat your oven to 180C/160C fan/gas 4. Add your wedges to a pan, season to taste and roast for 30 minutes. To make the burgers, mix the mince in a bowl with the onion, garlic, and egg, and once combined, add a good pinch of salt and pepper, the oregano and paprika. Shape the mixture into two burger patties about 3cm thick. Place on a baking tray in the oven for 15-20 mins until cooked through. Serve the burgers with the sweet potato wedges and your side salad.
RACHEL’S NAKED CHEESEBURGER WITH SWEET POTATO WEDGES
These juicy naked cheeseburgers are a great alternative to regular burgers and still feel indulgent with the addition of melted cheese and sweet potato wedges!
2 sweet potatoes
1 punnet baby plum tomatoes, halved
1 shallot, chopped
30g cheddar cheese, grated
2 tbsp balsamic vinegar
10g panko breadcrumbs
240g low fat beef mince
Preheat the oven to 200°C. Chop the sweet potatoes into 2cm wide wedges. Pop the sweet potato wedges on a large baking tray. Spray with low calorie oil, then season with pepper. Toss to coat, then spread out in a single layer. Once your oven is hot, roast on the top shelf of your oven until golden, about 25-30 minutes. Turn halfway through cooking. Heat a drizzle of oil in a large frying pan over medium heat. Once hot, add the shallot and cook for about 6-7 mins, stirring regularly, until soft and caramelised. Add half the balsamic vinegar and cook for 1 minute until the liquid has evaporated and the onions look glossy. Transfer to a small bowl and set aside. Add the mixed herbs, panko breadcrumbs and 2 tablespoons of water in a large bowl, then add the beef mince. Mix with your hands until combined, then shape into two burgers about 2cm thick. Heat a spray of low calorie oil over medium high heat. Once hot, add the burgers and fry until browned on the outside and cooked through, this will take 12-14 minutes in total. Carefully turn them every 4 minutes and lower the heat if they are burning. When the burgers are cooked, remove the pan from the heat, sprinkle the cheese on the burgers, cover with a lid or foil and leave to rest for a few mins. The cheese will melt as the burgers rest. Pop the remaining balsamic vinegar into a bowl with add the tomatoes and the rocket, toss to coat. Share the burgers between your plates and top with the balsamic onion. Serve with the sweet potato wedges and rocket salad.
AMELIA’S HEALTHY CHICKEN KATSU CURRY
This healthier version of a katsu curry is coated in finely chopped almond flakes and baked rather than fried until crisp and golden. This is the perfect dish when you are trying to be healthy, but still want a little bit of what you fancy…
25g flaked almonds
3 tsp oil
2 boneless, skinless chicken breasts (about 300g/11oz total)
1 medium onion, roughly chopped
2 garlic cloves, finely chopped
thumb-sized piece ginger, peeled and finely chopped
2 tsp medium curry powder
¼ tsp ground turmeric
1 tbsp plain wholemeal flour
100g long-grain brown rice
2 spring onions, finely sliced (include the green part)
1 medium carrot, peeled into long strips with a vegetable peeler
⅓ cucumber, peeled into long strips with a vegetable peeler
1 small red chilli, finely chopped (deseeded if you don’t like it too hot)
juice ½ lime
small handful mint leaves
small handful coriander leaves
Heat oven to 220C/200C fan/gas 7. Cook the brown rice in of boiling water for 35 minutes or until very tender. Crush the almonds using a pestle and mortar and sprinkle over a plate. Grease a small baking tray with a little of the oil. Brush the chicken on both sides with the remaining oil and season well. Coat the chicken with the nuts and place on the tray. Bake for 20 minutes or until browned and cooked through. Rest for 4-5 mins on the tray, then slice thickly.
Meanwhile, make the sauce. Heat the oil in a medium non-stick saucepan and add the onion, garlic and ginger. Loosely cover the pan and fry gently for 8 minutes or until softened and lightly browned, stirring occasionally. Remove the lid for the final 2 mins. Stir in the curry powder, turmeric and a good grinding of black pepper. Sprinkle over the flour, stir well and gradually add 400ml water, stirring constantly. Bring the sauce to a simmer and cook for 10 mins, stirring occasionally. Remove the pan from the heat and blitz the sauce with a stick blender until very smooth.
Once the rice is tender, add the spring onions and cook for 1 minute more. Drain well, then leave to stand whilst you make the salad. Toss the carrot and cucumber with the chilli, lime juice and herbs. Add your chicken to your plate, pour over the sauce and serve with the rice, and salad.
RACHEL’S THAI VEGGIE CURRY
1 cauliflower, broken into florets
Thai Spice Seasoning
1 bok choy, chopped
1 green pepper, chopped
green beans, chopped
1 bunch of coriander, roughly chopped
2tbsp yellow curry paste
200ml coconut milk
1tbsp soy sauce
Preheat your oven to 200°C. Pop the cauliflower florets onto a baking tray and drizzle with a little oil. Season with some Thai Spice Seasoning. Roast until soft and golden, 20-25 mins. Meanwhile, boil the rice. Heat low calorie oil in a large saucepan over medium-high heat. Stir-fry the pepper and beans until beginning to soften, for 4-5 mins. Stir in the yellow curry paste to coat and cook for a minute. Add the bok choy along with the coconut milk and the 75ml water. Bring to the boil then turn the heat to medium-low.
Let simmer until the beans are tender, 4-5 mins. When the cauliflower is ready, add it to the curry and stir to coat in the sauce. Remove from the heat and stir in the soy sauce. Squeeze in some lime juice. Fluff up the rice and stir in the lime zest. Serve with a lime wedge and a sprinkle of coriander.
LORRAINE’S HEALTHY APPLE, WALNUT AND GOAT’S CHEESE SALAD
40g of walnuts, chopped
50g goat’s cheese
1 cored red apple diced
1tbsp balsamic vinegar
Bag mixed salad leaves
Lightly fry the walnuts and apple in a small amount of low calorie cooking oil for 2-3 minutes until the nuts are sightly toasted and the apple is warmed through. Add the goat’s cheese and stir for 30 seconds. Arrange a bed of mixed leaves on your place and place your mixture on top. Drizzle a little balsamic glaze over to finish.
AMELIA’S POMEGRANATE CHICKEN WITH ALMOND COUSCOUS
Jazz up chicken breasts with this fruity, sweetly spiced sauce jewelled with zingy pomegranate seeds and served with refreshing and nutty couscous.
1/2 tbsp vegetable oil
1 chicken stock cube
1 large red onion, halved and thinly sliced
300g chicken mini fillets
4 tsp tagine spice paste or 2 tsp harissa, to taste
80ml bottle pomegranate juice (not sweetened)
50g pack pomegranate seeds
50g pack toasted flaked almond
Small pack mint, chopped
Boil the kettle and heat the oil in a large frying pan. Put the couscous in a bowl with some seasoning and crumble in half the stock cube. Add the onion to the pan and fry for a few minutes to soften. Pour boiling water over the couscous to just cover, then cover the bowl with a tea towel and set aside. Push the onion to one side of the pan, add the chicken fillets and brown on all sides. Stir in the tagine paste or harissa and the pomegranate juice, then crumble in the rest of the stock cube and season well. Simmer, uncovered, for 10 minutes until the sauce has thickened and the chicken is cooked through. Stir through the pomegranate seeds, saving a few to scatter over before serving. After 5 minutes, fluff up the couscous with a fork and stir through the almonds and mint. Serve the chicken on the couscous with the sauce spooned over.
RACHEL’S PRAWN AND TOMATO RISOTTO
2 garlic cloves
1 bunch of parsley
1/2 red chilli
2 vegetable stock cubes
2tbsp tomato puree
175g risotto rice
1tbsp apple cider vinegar
150g king prawns
30g parmesan cheese
Make up 750ml stock water. Heat a little oil in a pan on medium heat. Once hot, add the leek and fry until softened, for 4-5 minutes. Stir in the garlic and tomato puree and cook for 1 minute. Add the rice, stir and cook for 1 minute. Add the apple cider vinegar and allow it to evaporate, 30 seconds. Stir in small amount of stock. When the stock has been absorbed by the rice, pour in another small amount. Keep the pan on medium heat and continue stirring in stock, letting it absorb each time. The cooking time should be 20-25 mins. When the risotto has 5-10 mins left, stir in the prawns and simmer until they are cooked.
Once cooked, remove the risotto from the heat and add the parmesan and half the parsley. Stir until the cheese has melted. Serve the risotto in bowls with the red chilli and remaining parsley sprinkled on top.
VANESSA’S MACARONI CHEESE
This low calorie Macaroni cheese is an indulgent way to end the day and not blow your calories. Great served with a side salad to balance it out or some garlic bread, if you have spare calories.
40g plain white flour
500ml semi skimmed milk
100g medium cheddar cheese
18g grated parmesan
Cook the macaroni in a large pan of boiling water as per pack instructions. Put the flour, butter and milk in a smaller saucepan. Bring slowly to the boil, stirring all the time with a wooden spoon. When the sauce starts to boil, it should have thickened. Turn the heat right down and simmer for about 2 minutes. Take the small saucepan off the heat and stir in the cheese. Drain the pasta and return to the pan. Pour the sauce into the pasta pan and mix well, and spoon into a shallow ovenproof dish. Scatter with the Parmesan. Place the dish under a hot grill and wait for the top to turn golden, serve immediately. I added 86g grilled chicken on the side to reach 600 calories, and also served with a side salad.
AMELIA’S GARLIC BUTTER CHICKEN AND VEGGIES
Buttery garlic sauce adds a luxurious feel to this gorgeous chicken and vegetable recipe, and its low in calories too – what could be better?
260g chicken breast
2 garlic cloves, crushed
1 bunch broccolini, trimmed, halved
1 courgette, sliced
2 tbsp basil leaves
Season the chicken well. Melt 10g of the butter in a frying pan over a medium-high heat. Cook the chicken for 3-5 minutes each side or until golden. Heat the remaining butter in the pan and cook the garlic for 30 seconds. Add the vegetables and cook, stirring, for 2-3 minutes until vegetables are tender and the chicken is cooked through. Slice the chicken and divide among serving dishes with the vegetables. Scatter over the basil leaves and serve with freshly ground black pepper.
RACHEL’S CARROT AND CORIANDER SOUP
Everyone loves this super healthy soup, which is perfect for an easy supper.
450g carrots, peeled and chopped
1 onion, chopped
1 potato, chopped into pieces
2 chicken or vegetable stock cubes
1tsp ground coriander
Fry the onions until soft, this will take about 5-6 minutes. Add in the ground coriander and potato and fry for 1 minute. Add in the water, stock cubes and carrots and boil for 20 minutes. Serve topped with black pepper and chilli flakes.
AMELIA’S TERIYAKI BEEF SKEWERS
If you are looking for a light and healthy dinner that is packed full of flavour, then these Teriyaki skewers are just the think to really pack a punch to your mealtimes.
1 tbsp soy sauce
3 tbsp freshly squeezed orange juice
15g chunk ginger, peeled and very finely grated
2 garlic cloves, crushed
1 tsp Forever Bee Honey
¼ tsp chilli flakes
300g , cut into long thin stripsbeef sirloin steak
100g long-grain brown rice
⅓ cucumber, cut into small cubes
2 , peeled and sliced into ribbons with a peelermedium carrots
4 , trimmed and diagonally slicedspring onions
100g , trimmed and slicedradishes
20g coriander, leaves roughly chopped, plus extra to garnish
10g , plus extra to garnishmint leaves
zest and juice 1 lime
25g , toasted and roughly choppedunsalted cashew nuts
Put the soy sauce, orange juice, ginger, garlic, Forever Bee Honey and chilli flakes in a small saucepan with 100ml cold water and bring to the boil. Boil for 3-5 minutes until well reduced, glossy and syrupy. Remove from the heat, pour into a shallow dish and leave to cool. Thread the beef onto 4 soaked wooden or metal skewers. Place in the marinade, turn and brush until well coated. Cover with cling film and marinate for 30 minutes. Whilst the beef is marinating, prepare the salad. Half-fill a medium pan with water and bring to the boil. Cook the rice for about 20 minutes until tender. Drain well then tip into a large bowl. Add the cucumber, carrots, spring onions, radishes, coriander, mint, oil, lime zest and juice, and toss well together well. Season with a little black pepper. Divide between two plates and top with a sprinkling of nuts and extra herbs to garnish.
Heat the grill to high. (You could also cook the skewers on a non-stick griddle pan.) Put the skewers on a rack above a foil-lined baking tray, reserving any excess marinade. Grill the skewers close to the heat for 3-5 minutes each side or until done to your liking. Brush with more marinade when they are turned. They should look sticky and glossy when cooked. Serve hot or cold with the rice salad.
by Amelia Bruce – Forever UK