All that overindulging over the Christmas period might now be catching up with you - so make a fresh start this month beginning with eating right. (We're certainly feeling it in the office!) Try out these easy healthy recipes - you won't regret it! Eat better this January and start 2015 how you mean to go on.
Broccoli Rabe & Chicken White Pizza
The bold flavors of garlic, crushed red pepper and lemon make up for the fact that this white chicken pizza recipe has less sodium than a typical pizza. Not a fan of bitter greens? Opt for broccolini or broccoli instead. To save time, look for prepared whole-wheat pizza dough at your supermarket, fresh or frozen, made without partially hydrogenated oils. (Eating well)
INGREDIENTS
1 pound whole-wheat pizza dough
12 ounces boneless, skinless chicken breast, trimmed
4 tablespoons extra-virgin olive oil, divided
1/4 cup thinly sliced garlic
6 cups chopped broccoli rabe or 4 cups chopped broccolini or broccoli
Zest of 1 lemon
1/2 teaspoon crushed red pepper, plus more to taste
1/4 teaspoon salt
1/2 cup part-skim ricotta
1 tablespoon lemon juice
2. Roll out dough on a lightly floured surface to about the size of the baking sheet; transfer to the prepared baking sheet. Bake until puffed and crisped on the bottom, 8 to 10 minutes.
3.Meanwhile, cut chicken in half lengthwise and then crosswise into thin strips. Heat 3 tablespoons oil n a large skillet over medium-high heat. Add garlic and cook, stirring, until just starting to brown, 30 seconds to 1 minute. Add the chicken, broccoli rabe (or broccolini or broccoli), lemon zest, crushed red pepper and salt; cook, stirring, until the chicken is just cooked through, 4 to 5 minutes. Remove from heat.
4.When the crust is done, remove from the oven, flip it over and brush with the remaining 1 tablespoon oil. Using a slotted spoon (to help drain any excess liquid), transfer the chicken mixture to the crust and spread evenly. Combine ricotta and lemon juice and dollop all over the pizza.
5. Return the pizza to the oven and bake until the crust is crispy on the bottom, 6 to 8 minutes more.
Per serving: 432 calories; 20 g fat (3 g sat, 10 g mono); 45 mg cholesterol; 44 g carbohydrates; 1 g added sugars; 13 g total sugars; 25 g protein; 4 g fiber; 443 mg sodium; 350 mg potassium.
Pan-fried sea bass with citrus-dressed broccoli
INGREDIENTS
2 sea bass fillets, about 140g each (see tips, below)
1 small head of broccoli
1 orange
6 tbsp olive oil
4 tbsp small capers
6 anchovies, roughly chopped
1 lemon
1.Before you start cooking, get everything prepared. Trim each sea bass fillet so they are both the same shape, then score the skin, cutting into the flesh slightly, 5 or 6 times at about 1cm intervals. Set aside.
2.Segment the orange – slice off the top and bottom, then cut away the skin and pith. Cut away each segment, then squeeze out the juice from the rest of the orange into a bowl. Cut the broccoli into medium-size florets.
3.To make the warm broccoli salad, cook the florets in a pan of boiling salted water for 1 min until just cooked. While the broccoli is cooking, put a frying pan on to heat. As soon as the broccoli is cooked, drain it, then tip straight into the hot frying pan to ‘scorch’ out all the moisture.
4.Turn off the heat, then scatter the orange segments over the broccoli. Toss for a few moments just to heat through, then tip into a bowl and dress with the orange juice and 2 tbsp olive oil. Season with pepper and a small sprinkling of sea salt, then set aside.
5.Wipe out the pan. Season the fish with a little salt and pepper just before cooking. Heat the frying pan until very hot, then add 2 tbsp oil. Lay the fish fillets in the pan, skin-side down. As soon as it goes in, press each fillet down with your fingers or a fish slice to stop it from curling up.
6. Reduce the heat to medium, then leave the fish to cook for 3-4 mins, undisturbed, until you can see that the flesh has cooked two-thirds of the way up and the skin is crisp and brown.
7.Flip the fillets over, then fry on the flesh side for about 2 mins until just done, basting the skin with the oil in the pan as it cooks. Leave to rest on a warm plate, skin-side up, and baste with the hot oil and juices from the pan.
8.Pour 2 tbsp olive oil into the pan and place it back on a high heat. Scatter in the capers and anchovies, then cook until they start to crisp. Grate over the lemon zest and squeeze in the juice of ½ the lemon. If there isn’t enough juices in the pan to drizzle over both plates, add a splash more oil. You are now ready to plate up.
Per Serving:Calories:528,Protein;36g;carbohydrates;39g;fat;39g;saturates;6g;fibre4g;
sugar;9g;salt;2.97g
Let us know how you get on! Tag us @rubyanded
Don't forget to keep shopping so you don't miss out on some really great bargains this week!
Lots of love,
Ruby+Ed X
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