Part Three of Five: Recipes how to make it
BROWN PASTA WITH CHICKEN, PEPPERS AND TOMATOES
Cook some brown pasta. While this is cooking, heat a teaspoon of olive oil in a frying pan. Add a chopped large chicken breast, a small crushed clove of garlic and a red pepper chopped. Add some chilli, or chilli flakes and pepper and cook for six to eight minutes on a medium heat until everything is almost cooked. Add two chopped fresh tomatoes and some basil leaves (if handy). Cook for a further minute or two, then drain the pasta and toss everything together.
BAKED SALMON WITH MEDITERRANEAN VEGETABLES
Chop half an aubergine, a small courgette, a red pepper, and a red onion into even sized 2cm chunks. Place on a piece of baking parchment on top of a baking tray and drizzle with a little olive oil and some rosemary if you have some. Place in a preheated oven (200 degrees) for 8 minutes approximately.
Then push the vegetables to the side, and put a fillet of salmon in the middle and place back into the oven for a further 10 minutes. Serve.
STEAK WITH GREEN BEANS AND SPINACH
Cook a lean steak to your liking. Heat a steamer and cook green beans for eight minutes or so, adding a giant handful of spinach for the last minute. Toss the cooked vegetables in a little lemon juice and black pepper, and serve everything with a little mustard.
TOMATO AND ONION OMELETTE
Chop one red onion finely. Heat a teaspoon olive oil in a non stick frying pan and add the onion. Cook until softened but not browned. Whisk 2 eggs with a tablespoon of low fat milk and some herbs (eg fresh basil, dried oregano, fresh mint, chives, parsley). Chop two tomatoes, and add to the onion in the pan, cook for a minute.
Add the egg mix, and cook until set, fold onto a plate to serve.
GRILLED HAKE WITH VEGETABLE RAGOUT
Fry a small red onion in a teaspoon of olive oil, add a chopped garlic clove and add a finely chopped yellow pepper, a handful of finely chopped green beans, a finely chopped courgette and cook for six to eight minutes.
Add two chopped tomatoes and a dash of Tabasco sauce.
Add a few basil leaves and cook for six to eight minutes while you grill a piece of hake or similar fish.
BROWN RICE WITH VEGETABLES
Boil some brown basmati rice. While this is cooking, steam some broccoli florets, some green beans, sugar snaps, courgettes and cabbage.
Mix the vegetables with a little soy sauce and sweet chilli sauce (one teaspoon), and serve with the rice.