Feel virtuous with these super-tasty and super-healthy dishes from Gizzi Erskine
Chicken pilliard with minted courgettes and asparagus
Prep time: 10 minutes
Cooking time: 20 minutes
- 2 skinless chicken breasts (Supremes, with the wing tip still on, look beautiful)
- Olive oil
- ¼tsp cumin seeds
- ¼tsp coriander seeds
- Sea salt and freshly ground black pepper
- 3 courgettes, each cut in 4 vertical slices
- 1 bunch asparagus, spears halved lengthways
- 1tbsp toasted pine nuts
- A few sprigs fresh mint, leaves only
- Juice of ½ lemon
- Preserved lemon slices, to serve (optional)
Heat a griddle pan. Meanwhile, put the chicken breasts between some greaseproof paper and flatten them using a rolling pin. Rub the breasts with 1tsp olive oil. Pop the cumin and coriander seeds in a pestle and mortar, season with salt and pepper, and grind until fine.
Rub the mixture on the chicken breasts, then place on a griddle pan and cook for 4 minutes each side, or until cooked through. Remove the chicken breasts, pop on plates and leave to rest.
Lay the courgettes on the griddle pan and grill for 1-2 minutes each side, then remove and place in a mixing bowl. Grill the asparagus in the same way, then add them to the bowl along with the pine nuts, mint, 1tbsp olive oil and the lemon juice. Season, then mix well.
To serve, put the grilled vegetables on top of the chicken, and finish with slices of preserved lemon.
- FYI Asparagus is available year-round, but British asparagus is only in shops from April to June, and is unbeatable for flavour and freshness. Cook for just a few minutes to get the best taste.
Nutritional information: 385 calories 22g fat
Preparation time: 10 minutes
Cooking time: 10 minutes
For the mackerel
- 2 x 350g mackerel
- 40g butter
- 1tsp caster sugar
- 1tsp mustard powder
- 1tsp cayenne pepper
- 1tsp paprika
- 1tsp ground coriander
- 2tbsp red wine vinegar
- 1tsp ground black pepper
- 2tsp salt
For the salad
- 500g heritage tomatoes, mixed colours and sizes,or 225g small tomatoes and 225g mixed cherry tomatoes
- 2-3 shallots, thinly sliced
- A few sprigs mint, chopped
- 1tbsp lemon juice
Preheat the grill to high. Slash the mackerel skins at 2-3cm intervals on both sides, taking care not to cut too close to the bone. Pound the butter in a pestle and mortar, then add the other mackerel ingredients and pound again. Rub the mixture over the mackerel until well coated, pushing some of the mixture right into the cavity of the fish.
Transfer the fish to a lightly oiled baking sheet, or straight on to the rack of the grill pan, and grill for 4 minutes each
side, or until cooked through.
To make the salad, combine the tomatoes, shallots, mint and lemon juice together in a bowl, then place on the table ready to serve and share. Put the whole mackerels alongside on a serving board, scatter with a little extra mint, and enjoy straight away.
Nutritional information: 495 calories 37g fat