low-cal-summer-season-dinners

LOW CAL summer season dinners

SUMMER RATATOUILLE

Fresh tomatoes, olives and a lot of aromatic herbs make this a dynamic and scrumptious meal.

PER SERVING 200 cals, 14 g fat, 2g sat fat, 11 g carbohydrates

SERVES 4

1 little head of celery, approximately sliced

3 red peppers, deseeded and approximately sliced

2 onions, approximately sliced

1 little fennel bulb, approximately sliced

3tbsp olive oil

2 courgettes, approximately sliced

✣ Few sprigs of fresh thyme

3 garlic cloves, very finely sliced

125 g (4oz) pitted black olives

270 g (9 1/2 oz) cherry tomatoes, quartered

✣ Handful of flat-leaf parsley and basil leaves

1 Heat the oven to 180 C/ Gas 4. Toss the celery, red peppers, onions and fennel and 2tbsp olive oil together on a baking tray. Roast for 10 minutes, then include the courgettes and thyme, tossing to coat in the olive oil, and roast for another 10 minutes or two till tender. Get rid of from the oven and reserved.

2 Heat the staying 1tbsp olive oil in a big fry pan over a medium heat. Fry the garlic up until simply golden. Include the roasted veggies, olives and cherry tomatoes and sugar if utilizing. Prepare over a medium heat for an additional couple of minutes, till the tomatoes are warmed through however still holding their shape. Get rid of from the heat, scatter with the parsley and basil, and serve.

TIP If your tomatoes aren’t really ripe, include 1/2 tbsp caster sugar.

BAKED SALMON PROVENÇALE WITH FREEKEH

Impressive sufficient to serve to pals … simple sufficient for every single day.

PER SERVING 484 cals, 22 g fat, 4g sat fat, 8g carbohydrates SERVES 4

250 g (9oz) cherry tomatoes, cut in half if big

2 garlic cloves, very finely sliced

20 pitted green olives

12-16 caper berries

4 salmon fillets

8 lemon pieces

100 ml (3 1/2 fl oz) dry gewurztraminer

For the salad:

2 x 250 g pouches prepared freekeh

✣ Large handful of combined herbs, carefully sliced

✣ Juice of 1 lemon

1tbsp additional virgin olive oil

1 Heat the oven to 200 C/Gas 6. Stir together the tomatoes, garlic, olives and caper berries and include a little spices.

2 Cut out 4 x 22 cm circles of baking parchment. Location a salmon fillet on the lower half of each disc, then spoon over the tomato mix and top with the lemon pieces. Fold in the edges, crimping firmly, then thoroughly put the red wine into the pouch prior to sealing securely. Location the parcels and baking sheet in the oven and cook for 15 minutes up until the fish hurts.

3 Meanwhile, heat the freekeh according to the pack guidelines. Stir through the herbs, lemon juice and olive oil and serve together with the fish.

TIP Cooking salmon by doing this indicates it keeps its wetness, producing a succulent meal.

STUFFED CHICKEN WITH RICE

Elevate a basic chicken bake to the next level with this delicious little number.

PER SERVING 467 cals, 11 g fat, 6g sat fat, 11 g carbohydrates

SERVES 4

3tbsp sliced marinaded jalapeño peppers

2tbsp sliced coriander, plus additional to garnish

25 g ( 3/4 oz) spinach, sliced

100 g (3 1/2 oz) Lancashire cheese, fallen apart

4 chicken breast fillets

200 ml (7fl oz) chicken stock

1tsp olive oil

2 green peppers, deseeded and approximately sliced

150 g (5oz) basmati rice

2tsp Mexican spice flavoring

2 x 400 g cans sliced tomatoes

1 Heat the oven to 200 C/ Gas 6. Mix the jalapeños, coriander, spinach and cheese together to form a coarse paste.

2 Using a sharp knife, make a deep cut in the thicker side of each breast to form a pocket. Press 1tbsp of the spinach mix into each of the pockets and protect with a mixed drink stick. Take into a deep baking meal. Put over the stock and scatter over any remaining filling. Bake for 25 minutes till prepared through.

3 Meanwhile, heat the oil in a pan and prepare the peppers for 4-5 minutes up until simply softened. Pointer in the rice and Mexican flavoring, and fry for 2 minutes.

4 When the chicken is all set, eliminate the sticks and cover with foil to rest. Include the pan juices from the prepared chicken to the rice with the tomatoes and give the boil. Simmer for 12 minutes till prepared tender.

5 Serve the chicken with the rice and peppers, garnished with coriander.

TIP Cooking rice with stock and tomatoes includes additional flavour.

SICILIAN AUBERGINE SALAD

This salad, with its sweet and sour balance of flavours, is an Italian classic, and makes a scrumptious side meal to grilled meats. PER

SERVING 174 cals, 11.5 g fat, 1.5 g sat fat, 12 g carbohydrates

SERVES 8

2 aubergines, about 900 g (2lb) cut into 2cm ( 3/4 in) dice

✣ Sunflower oil, for frying

3tbsp olive oil

1 big red onion, sliced

2 celery sticks, cut into 2cm ( 3/4 in) dice

2 red peppers, deseeded and sliced

150 g (5oz) ripe tomatoes, diced

30 g (1oz) capers

30 g (1oz) green olives, pitted and quartered

30 g (1oz) sultanas

1tbsp sugar

4tbsp passata

100 ml (3 1/2 fl oz) red white wine vinegar

30 g (1oz) pine nuts, toasted

✣ Mint or basil leaves, to garnish

1 Lightly salt the diced aubergine and leave for 30 minutes in a colander over a sink, then pat dry. Heat a large, deep pan one-third filled with sunflower oil till it reaches 190 C, or a cube of bread dropped in turns golden instantly. Fry the aubergine cubes in batches till golden. Permit the oil to reach that temperature level once again in between each batch. Drain pipes the aubergine on cooking area paper.

2 Heat the olive oil in a big, large pan over a medium-low heat; prepare the onion, celery and peppers with a pinch of salt up until soft and starting to colour. Include the diced tomatoes and cook for another 1-2 minutes.

3 Stir in the capers, olives, sultanas, sugar, passata and vinegar, give the boil, then include the fried aubergine. Simmer carefully for 30 minutes, then eliminate from the heat and cool. Examine the spices, then spread over the pine nuts and herbs, to serve.

TIP An excellent go-to for summertime celebrations, it can be made 2 days ahead; simply permit it to come to space temperature level prior to including the pine nuts and herbs.

CATALAN FISH STEW

This stew is actually easy and you can blend and match the fish based upon what’s in season.

PER SERVING 250 cals, 4g fat, 0.6 g sat fat, 17 g carbohydrates

SERVES 6-8

2tbsp olive oil

3 onions, sliced

1 big fennel bulb (keep leaves for later), sliced

2 garlic cloves, crushed

✣ Large pinch chilli flakes

400 g can sliced tomatoes

2tsp fennel seeds

2 bay leaves

750 ml (1 1/4 pints) fish stock

250 ml (8fl oz) gewurztraminer

450 g (1lb) brand-new potatoes, heavily sliced

1kg (2 1/4 pound) white fish, such as monkfish or hake, cut into pieces

300 g (10 oz) big raw prawns

✣ Crusty bread, to serve

1 Heat the olive oil in a big pan and extremely carefully prepare the onions and fennel together for 20 minutes up until softened and golden.

2 Add the garlic and cook for 1-2mins, then include the chilli, tomatoes, fennel seeds, bay leaves, fish stock and gewurztraminer. Give the boil, then include the potatoes and reject to a simmer for about 20 minutes, or up until the potatoes hurt.

3 Add the fish and prawns, season well, and simmer carefully for 5 minutes or two till the seafood is prepared. Include the sliced fennel leaves and serve with crusty bread.

TIP For a heartier meal, serve this stew with mashed potatoes to take in the beautiful juices.

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