Coconut and coriander salmon

Serves 2

2tbsp Thai red curry paste
400ml low fat coconut milk
2 skinless salmon fillets
100g green beans, blanched
splash of fish sauce
juice of 1 lime
½ small bunch of coriander, chopped
cooked basmati rice to serve

1. Heat the curry paste with a splash of coconut milk in a wide, shallow pan. Fry the paste for a minute then add the rest of the coconut milk and simmer for 1 minute.

2. Add the salmon fillets and cook for 5-7 minutes until just cooked through, adding the beans for the last minute or so. Stir in the fish sauce, lime jiuce and coriander and serve with rice and extra lime wedges if you like.

Nutrition per serving:
471 kcals, protein 34g, carbs 7.3g, fat 34g, sat fat 3.3g, fibre 1.9g, salt 1.2g

(Olive magazine - March 2013)

Smoky black bean chilli soup with lime yoghurt

Serves 4

1 onion, chopped
1 clove garlic, crushed
1 small green pepper, diced
1tbsp olive oil
½tsp ground cumin
½tsp smoked paprika
pinch chilli flakes
400g tin chopped tomatoes
400ml vegetable stock
400g tin black beans
100ml Greek yoghurt
juice and zest of 1 lime
Cheddar cheese, grated to serve (optional)

1. Cook the onion, garlic and green pepper in the olive oil until softened. Add the spices and cook fro a further 1 min then add the tomatoes and stock. Cook for 10 mins then add the beans and simmer for another 10 mins.

2. Mix the yoghurt with the lime and top each bowl of soup with a spoonful and some grated Cheddar.

Nutrition per serving:
259 kcals, protein 15.2g, carbs 20g, fat 13.2g, sat fat 6.5g, fibre 6.6g, salt 0.9g

(Olive magazine - March 2013)

Spiced chickpeas with halloumi

Serves 2

1 tbsp olive oil
1 chilli, deseeded and finely chopped
2 tsp finely chopped fresh root ginger
400g can chickpeas, rinsed and drained
200g bag baby leaf spinach
3 red peppers from a jar
250g pack halloumi, drained
juice 1 lemon

1. Heat the oil in a pan, then gently fry the chilli and ginger for 1 min. Stir in chickpeas, spinach and peppers, then season. Cover, then cook gently for 3-4 mins, stirring occasionally, until the spinach has wilted and the chickpeass are warmed through.

2. Meanwhile, heat a non stick frying pan until piping hot. Cut the halloumi into 6 slices and quickly fry for 1-2 mins eacg side. Stir the lemon juice into the chickpeas and divide between two plates. Top with the halloumi and serve immediately.

Nutrition per serving:
471 Kcalories, protein 25g, carbohyfrate 27g, fat 30g, saturated fat 11g, fibre 10g, sugar 7g, salt 4.63g

(BBC GoodFood Magazine)

Seared sesame tuna

Serves 2

1/3 cucumber, seeded and cut into strips
4 spring onions, shredded lengthways
a handful of coriander leaves
2 very lean tuna steaks, thick cut, marinated for 10 minutes in 2 tbsp soy sauce mixed with 1 tbsp runny honey
2 tbsp sesame seeds, toasted

DIPPING SAUCE:
2 tbsp soy sauce
1 tsp sesame oil
1 lime, juiced
1 red chilli, finely chopped

1.Sear the tuna in a hot pan for 20 seconds each side then roll in sesame seeds and leave for 5 minutes. Mix the spring onion, coriander and cucumber. Slice the steak into strips. Serve with a pile of salad and a dish of dipping sauce.

Nutrition per serving:
403 kcalories, protein 51.7g, carbohydrate 5.3g, fat 19.6 g, saturated fat 4.5g, fibre 1.7g, salt 3.88 g

(Olive magazine, February 2006)

Spiced Parsnip Soup

Serves 2-3

1 medium onion, finely chopped
1 tbsp olive oil
1 tbsp butter
350g parsnips, peeled and diced
1 tsp ground coriander
1 tsp ground cumin
½ tsp chilli flakes
800ml chicken stock
salt and freshly grond black pepper

1. heat the oil and butter in a saucepan, add the onion and cover with a cartouche of grease proof paper and cook over a low heat for about 5 mins until the onions start o soften without colouring.

2. Add the parsnips (and the cartouche) and continue to cook for a further 5-10mins until the parsnips soften.

3. Add the spices, salt and pepper and cook for a further minute.

4. Add the stock, bring to the boil and simmer for 20-25mins. Puree with a stick blender and serve immediately.

(©2012 Chez Dave)

Sweet potato & red pepper soup

Serves 6

500g sweet potato, peeled and cubed
2 red peppers, seeded & cubed
1 onion, roughly chopped
2 large cloves garlic, chopped
300ml dry white wine
1.2ltrs chicken stock
salt & freshly ground black pepper
Tabasco sauce, optional

1. Put the potato, pepper, onion and garlic in a large saucepan. Add the wine and stock and season with salt and pepper. Bring to the boil. Lower the heat and simmer for 30 mins until the vegetables are soft.

2. With a stick blender, whizz the soup until smooth. Add a dash of tabasco if required and serve with crusty bread.

(The Diabetic Cookbook - Michelle Berriedale-Johnson)