Spiced Roasted Vegetables with Lime Raita

Recipe courtesy of Psychologies Magazine and taken from The Right Carb by Nicola Graimes.

This fibre-rich, nutritious one-pan meal is loaded with veg and doesn’t need any extras. If you’d like to top up the protein content, add cubes of smoked tofu, paneer or halloumi at the same time as the cauliflower.

Serves : 4

Ingredients :

1 small butternut squash, about 650g, peeled, deseeded and cut into 2.5cm chunks
3 parsnips, cut into batons
2 red onions, each cut into 6 wedges
400g chickpeas, drained
5 tblsp extra virgin olive oil
2 tsp ground turmeric
1 tblsp cumin seeds
1 tblsp coriander seeds, crushed
1 tblsp garam masala
300g cauliflower, broken into small florets
250g brussels sprouts, peeled
Sea salt and black pepper
1 handful toasted, flaked almonds and coriander leaves, to serve

For the Lime Raita
250g plus 2 1/2 tblsp plain yoghurt
2 garlic cloves, crushed
Finely grated zest of 1 and juice of 2 unwaxed limes

  1. Preheat the oven to 180oC Fan / 200oC / Gas Mark 6. Put the squash, parsnips, onions and chickpeas in a large bowl. Pour over 3 tablespoons of the oil and turn the vegetables with your hands until coated. Tip into a large roasting tin, or use 2 smaller ones, and roast for 20 minutes, turning once.
  2. Meanwhile, mix the remaining oil with the spices and season well with salt and pepper.
  3. After 20 minutes, add the cauliflower and sprouts to the tin or tins. Spoon over the spiced oil, add a splash of water and turn until everything is combined. Return to the oven for a further 20 minutes or until the vegetables are tender and starting to caramelise.
  4. Meanwhile, make the lime raita. Mix together the yoghurt, garlic and lime juice and season with salt and pepper.
  5. Before serving, top the roasted vegetables with the lime zest, almonds and coriander leaves and serve with raita on the side.

Blackened Hot Chicken Breasts

Blackened chickenServes: 6

Ingredients:
6 skinless boneless chicken breasts
6 tblsp butter or margarine
1 tsp garlic powder
2 tsp onion powder
1 tsp cayenne pepper
2 tsp sweet paprika
1 ½ tsp salt
½ tsp white pepper
1 tsp ground black pepper
¼ tsp ground cumin
1 tsp dried thyme

Step One : Slice each chicken breast piece in half horizontally, making two pieces of about the same thickness. Flatten slightly with the heel of your hand. Melt the butter or margarine in a small saucepan.

Step Two : Combine all the remaining ingredients in a shallow bowl and stir to blend well. Brush the chicken pieces on both sides with melted butter or margarine, then sprinkle evenly with the seasoning mixture.

Step Three : Heat a large heavy frying pan over a high heat until a drop of water sprinkled on the surface sizzles. This will take 5-8 minutes. Drizzle 1 tsp melted butter on each chicken piece. Place them in the pan in an even layer, two or three at a time. Cook for 2-3 minutes until the underside begins to blacken. turn and cook the other side for another 2-3 minutes. Serve hot.

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Mexican Rice

Serves: 4;   Cals per portion: 415;   Prep time: 15 mins;   Cook time: 30 mins

Ingredients:

  • 2 tbsp olive oil
  • 1 onion, peeled and sliced
  • 2 garlic cloves, peeled and crushed
  • 10oz (300g) long-grain rice
  • 1 red chilli, chopped
  • 1 green pepper, deseeded and chopped
  • 1 ½ pt (900ml) chicken stock
  • 8oz (225g) canned sweetcorn kernels, drained
  • 4 tomatoes, chopped
  • salt and ground black pepper

Step One – Heat the olive oil in a large frying pan and sauté the onion and garlic for 3 mins. Add the rice and continue to cook for 3 mins.
Step Two – Stir in chilli, green pepper, stock, sweetcorn and tomatoes. Season well. Bring to the boil, then reduce the heat and simmer for 20 mins, or until liquid is absorbed. Serve.

Other Mexican Food recipes can be found in

Nachos

Serves:  4;  Cals per portion:  324;  Prep time:  10 mins;  Cook time:  7 mins

Ingredients: 

  • 4oz (100g) tortilla chips
  • 1 onion, peeled and finely chopped
  • 4oz (100g) cheddar cheese, grated
  • ¼ pt (150ml) soured cream
  • 2 green chillis, sliced

Step One – Place a layer of tortilla chips in an ovenproof dish.  Top with onion, cheese, soured cream and chillis.  Repeat layering process twice more.

Step Two – Heat the grill to medium and cook dish under grill for 5-7 mins.  Serve.

Other Mexican Food recipes can be found in