TUNA AND POTATO SALAD WITH OLIVES AND RED PEPPERS

SERVED A TOP SALAD GREENS, THIS IS PERFECT FOR A LIGHT SUPPER.FOR HEATIER APPETITES, ADD WEDGES OF HARD COOKED-EGG AND STEAMED GREEN BEANS ON THE SIDE.POUR THE DRESSING OVER THE POTATOES WHILE THEY ARE STILL WARM FOR BETTER ABSORPTION OF THE FLAVORS.

Serves 8-9 

Ingredients

 

½ cup white vinegar

2 tsp oregano

1 tsp salt

2 cloves garlic, pressed or minced

½ tsp ground pepper

½ tsp dry mustard

 1 cup olive oil

8-9 tomatoes sliced

3 green onions, white parts only, minced

1 tbs fresh parsley chopped

Little Cumin seeds

Lettuce

½ cup freshly grated parmesan cheese

 PREPARATION 

1.       In a large pot over medium heat .cook the potatoes in lightly salted water until they are tender. But firm enough to slice (about 15-25 minutes depending on the size of the potatoes) drain and let cool slightly, then peel and cut into rough ¼ inch dice.

2.       Meanwhile in a small bowl combine the oil, vinegar, cumin to taste.paprika, pepper and salt to taste. Whisking until combined and thickened.

3.       In a large bowl, combine the warm potatoes, peppers and olives. Add the tuna, breaking it up with your fingers. Pour the dressing over the salad and toss gently until all the ingredients are evenly coated. Divide among individual plates, garnish with parsley and serve while the potatoes are still slightly warm.

CRISPY CHICKEN

The chicken pieces are coated with parmesan and breadcrumbs, then sprinkled with grated cheddar, and baked until crisp .the finished dish is crunchy, deliciously rich, and equally good served hot or cold.

Serves 4 

Ingredients 

1 large egg

1 tsp dry mustard

Salt and freshly ground pepper to taste

4 skinless chicken quarters

1 ½ tbs all purpose flour

6 tbs dried bread crumbs]

½ cup grated Parmesan cheese

1 tsp herbs De Provence

1/4 cup butter

 ¼ cup grated cheddar cheese 

Preparation 

1.       Beat together the egg, mustard, salt and pepper. Coat the chicken in flour, then the egg mixture. Combine the breadcrumbs, Parmesan cheese and herbs and press on to the chicken, chili uncovered for at least 1 hour.

2.        Melt the butter and little to brush the inside of an ovenproof dish. Arrange the chicken in the dish, sprinkle with the cheddar, and drizzle with the remaining butter.

3.        Bake the chicken in a preheated 180 c oven for 40 minutes or until the crust is crisp and golden brown and the flesh feels tender when pierced.

4.       Serve hot or cold.

GRILLED PINEAPPLE AND PAPAYA KEBABS

This Caribbean style dessert provides a new twist to cooking on a b.b.q.this healthy alternative to baked sweets contains beta-carotene and vitamin C.

Serves 2 

Ingredients 

1 tsp clear honey

2 tbs lime juice

½ tsp grated fresh root ginger

1 dessert spoon demerara sugar

 ½ medium sized papaya, peeled and cut in to large cubes

2 slices fresh pineapple, cubed

Preparation 

1.       Mix together the honey, lime juice, ginger and sugar in a bowl, and carefully stir in the fruit. Ones the fruit is coated divide it between 2 long metal skewers. Brush with any remaining marinade.

2.       Cook the kebabs on the barbeque for about 10 minutes, turning ones or twice. The fruit will brown slightly and should be warmed through .

3.       Serve immediately.

Avocado and red pepper crapes

This is very quick and easy to make. The recipe makes about 8-10 pancakes. So you can freeze some for another day. Simply layer any extra pancakes with greaseproof paper and wrap in foil for freezing. Contains calcium, protein, vitamin b1, C and E.

SERVES 2

 

INGREDIENTS

For the filling

1 ripe avocado peeled and chopped

Juice of 1 lemon or lime

1 red pepper, deseeded and chopped

100 gm feta cheese

Black pepper to taste

A few fresh herbs of your choice 

For the pancake 

5 gm plain white flour 

50 gm whole meal flour

1 large egg

1 dessert spoon olive oil

300 ml semi-skimmed milk

Vegetable oil for frying 

Preparation 

1.       Sprinkle the chopped avocado with the lemon or lime juice ,mix with the red pepper and feta cheese .grind in some black pepper ,and toss in few second, fresh herbs of your choice

2.       To make the pancakes :place all the pancake ingredients in food processor and blend until smooth.alternatively,place the flour in a bowl  add the egg and pour over the olive oil .gradually pour in the milk ,whisking all the time to make a smooth pouring batter.

3.       Heat the oil in a 20-cm frying pan; pour in enough batter to just cover the bottom of the pan. Swirl around to ensure the base is covered evenly and cook until the pancake in lightly brown on one side. Turn the pancake over and cook the other side.

4.       Remove from the pan and repeat until all the batter is used. Keep the pancake warm on a warmed plate. Alternate pancakes with greaseproof paper and cover with foil.

5.       To serve, spoon some of the avocado mixture in to the center of each pancake, and fold over.

WARM LENTIL AND FETA SALAD

The subtle flavor of the puy lentils is complemented perfectly by the cool feta cheese, which is also a good source of calcium.

Serves 4 

Ingredients 

225gm puy lentils

1 clove garlic, peeled

1 bay leaf

4 tbsp olive oil

2 tbsp balsamic vinegar

1 clove garlic crushed

½ tsp salt

½ tsp English mustard powder

300gm cherry tomatoes cut half

3 tbs fresh parsley chopped

200 gm feta cheese crumbled

Salt and pepper to taste

Preparation 

1.       Cook the lentils, garlic and bay leaf with plenty of water for 30-40 minutes, or until the lentils are just soft.

2.       Whisk the olive oil ,balsamic vinegar ,garlic ,salt and mustard powder together in a small bowl, to make a dressing

3.       Drain the lentils and transfer to a warm serving dish. Stir in the tomatoes, parsley and dressing .add the feta cheese, season to taste and serve.