On a new year diet? Then try these low-fat lovelies from Gizzi Erskine
Grilled Vietnamese chicken noodle salad
Serves: 2
Preparation time: 15 minutes plus 30 minutes marinating
Cooking time: 5 minutes
- 1 stalk lemongrass, peeled of its leaves, then very finely chopped
- 3 lime leaves, thinly sliced
- 2 garlic cloves, peeled and finely chopped
- ½tsp turmeric
- 1tsp golden caster sugar
- 2tbsp fish sauce
- 3 chicken thighs, boned, skin on
- 1 onion, sliced
- 1tsp groundnut oil
For the sauce
- 2 small garlic cloves, finely chopped
- 1 small fresh red chilli, seeded and finely chopped
- 2tbsp agave nectar
- 2tbsp fresh lime juice
- 100ml rice wine vinegar
- 100ml fish sauce
For the salad
- 100g thin rice noodles
- 8 romaine lettuce leaves, chopped
- ½ cucumber, peeled, seeded, and thinly sliced into matchsticks
- 6 spring onions, cut into matchsticks
- ½ carrot, peeled and thinly sliced
- 10 cherry tomatoes
- 12 large mint leaves, finely chopped
- Small bunch of coriander
- 1tbsp roasted peanuts, finely chopped
Mix together the lemongrass, lime leaves, garlic, turmeric, sugar and fish sauce in a bowl. Rub the chicken thighs and sliced onions with the mixture, then leave to marinate for 30 minutes.
Meanwhile, make the sauce by whizzing the garlic, chilli and agave nectar in a food processor. Add the lime juice, wine vinegar, fish sauce and 50ml of water, then stir to blend.
Put the noodles in a bowl and cover with boiling water. Stand for about 10 minutes, until al dente. Drain, then divide the noodles between two bowls. Mix the lettuce, cucumber, spring onions, carrot and tomatoes together, and divide between the bowls of noodles.
Rub the chicken with the oil then heat a griddle until it’s very hot. Grill the chicken, skin side down, for 3 minutes or until it’s crispy and cooked through. Leave to rest, then remove the skin and slice each thigh into 4 pieces. Griddle the onions while the chicken is resting.
Top each bowl of salad with the grilled chicken and onions, then the mint, coriander and peanuts. Finish with a few tablespoons of the sauce. Keep any leftover sauce in the fridge for up to a week and use as a salad dressing.
497 calories 13g fat
Tandoori salmon and prawn burger with cucumber raita, mango chutney and salad
Serves: 4
Preparation time: 15 minutes
Cooking time: 10 minutes
- 250g skinless salmon fillets, cut into chunks
- 250g raw prawns
- 2tbsp curry powder
- 2 garlic cloves, grated
- Thumb-sized piece fresh ginger, grated
- Zest of 1 lime
- 1tbsp 0% fat Greek yoghurt
- 1 small bunch coriander, finely chopped
- Sea salt and freshly ground black pepper
- 1tsp vegetable oil
- 4 small wholemeal soft rolls, cut in half horizontally with a knife
- 4 leaves little gem lettuce
- 2 vine-ripened tomatoes
- 1 small red onion
- 4tbsp mango chutney
For the raita
- ½ cucumber, seeds removed and roughly grated
- 1 garlic clove, finely grated
- 150g 0% fat Greek yoghurt
- 10 mint leaves, finely chopped
Tip the salmon into a food processor along with the prawns, curry powder, garlic, ginger, lime zest, yoghurt and half the coriander. Season with salt and pepper, then pulse until roughly minced. Shape the mixture into 4 burgers.
Heat the oil in a non-stick frying pan, then fry the burgers for 3-4 minutes on each side, turning until golden and just cooked through.
In the same pan, toast the cut side of the rolls until golden with a spot of char.
To make the raita, mix the cucumber, garlic, yoghurt, mint leaves and remaining coriander, then season with some sea salt and freshly ground black pepper.
Spread 1tbsp of the raita on to the base of each bun. Divide the lettuce, tomatoes and red onion between the buns. Top each with a burger and a spoonful of mango chutney. Serve straight away.
373 calories 10g fat
