Quick, Healthy Recipes for Valentines Day

Chicken Salad Cups

Preparation Time: 15 minutes;
Cooking Time: About 10 minutes;
Serves: 2

Ingredients:
1tbsp sunflower oil;
250gm chicken mince;
½ tbsp fish sauce (available at gourmet food stores);
Zest and juice of ½ lime, plus lime wedges to garnish;
1 red chilli, deseeded and finely chopped;
½ tsp soft brown sugar (available at grocery stores);
½ small onion, finely chopped;
A handful each of fresh dhania (coriander) and pudina (mint) leaves, roughly chopped;
1 head lettuce leaves, separated;
20gm roasted peanuts, finely chopped; salt, to taste (if required as the fish sauce is salty)

Preparation:

1. Heat oil in a frying pan. Add mince; cook over high heat for 5-8 minutes until browned and cooked through.
2. In a large serving bowl, mix together the fish sauce, lime zest and juice, red chilli, brown sugar and red onion until well combined. Stir in the mince and most of the dhania and pudina. Check the seasoning.
3. Dish up the mince mixture, lettuce leaves, peanuts, reserved herbs and lime wedges in individual bowls at the table and help yourself to serve up.

Top Tip: Vegetarians can substitute the chicken mince for soya granules. To season, omit the use fish sauce.

Each serving: 144.5 Calories, 136.9gm protein, 3.9gm carbohydrates, 7.6gm total fat (1.1gm saturated), 1.6gm fibre, 37.0mg cholesterol, 404.0mg sodium.

Chunky Pea and Tortelloni Soup

Preparation Time: 20 minutes;
Cooking Time: 20 minutes;
Serves: 2

Ingredients:
600ml vegetable stock;
125gm pack tortellini (a type of stuffed pasta available at gourmet food stores);
2 spring onions, roughly chopped;
375gm peas;
25gm spinach;
Extra virgin olive oil, to drizzle;
Salt and pepper, to taste

Preparations:

1. Pour the stock into a large pan and bring to a boil. Add the pasta and cook for 3 minutes.
2. Put a sieve over a large jug and drain the stock into the jug.
3. Return the stock to the pan. Set aside the pasta for later.
4. Add the spring onions and peas to the stock and simmer for 5 minutes.
5. Add the spinach, then blend until combined but with a chunky texture (cool and do this in batches if you like). Return to the pan, check seasoning and reheat soup if necessary.
6. Divide the soup among bowls. Top each with a quarter of the tortellini and a drizzle of oil.

Each serving: 406.5 Calories, 12.5gm protein, 37.6gm carbohydrates, 8.0gm total fat (6.9gm saturated), 1.1gm fibre, 0.0mg cholesterol, 263.5mg sodium.

Tomato Tarte Tatin

Preparation Time: 30 minutes;
Cooking Time: 30 minutes;
Serves: 2

Ingredients:
Flour, as required;
1 sheet frozen puff pastry (about 200gm), thawed (available at gourmet food stores);
1 tbsp olive oil;
1 small onion, chopped;
½ yellow bell pepper, chopped;
Salt and pepper, to taste;
½ tsp chopped fresh thyme leaves, or ¼ tsp dried thyme;
1 tbsp butter
1tbsp sugar
300gm firm, ripe tomatoes, cut in half lengthwise, seeded 40gm goat chest, crumbled (available at gourmet food stores);
4 small fresh basil leaves (you can use flat, big-leafed tulsi).

Preparations:

1. Preheat the oven to 200oC.
2. On a lightly floured surface, with a floured rolling pin, roll the pastry into a 12-inch square; cut into a 12-inch (diameter) round. Place on a butter paper-lined cookie sheet and refrigerate.
3. In a 12-inch heavy ovenproof pan, heat oil over medium heat. Add the onion, yellow pepper, and 1/8 teaspoon each of salt and freshly ground black pepper. Cook for 6 minutes or just until tender, stirring.
4. Stir in the thyme; cook for 1 minute. Transfer to bowl.
5. To the same pan, add the butter and sugar; cook for 1 to 2 minutes or until both melt, stirring.
6. Add the tomatoes (the cut side facing down), in single layer; cover and cook for about 2 minutes, then uncover. Cook for 3 to 4 minutes longer or until most of the pan juices are reduced and thickened, swirling pan frequently.
7. Turn the tomatoes over; sprinkle with ¼ teaspoon salt and 1/8 teaspoon pepper. Cook for 2 minutes or until softened and most of the liquid has evaporated, swirling pan frequently (Any remaining liquid should be thick and glossy).
8. Take a pan off heat. Sprinkle the onion mixture over and between the tomatoes.
9. Carefully invert the dough (still on the butter paper) onto the mixture in the pan; discard the paper.
10. Cut six small slits on top of the dough. Bake for 30 to 35 minutes or until the crust is dark golden brown. Cool in the pan on a wire rack for 10 minutes.
11. To unmold, place a platter over the top of the tart. Quickly and carefully turn the platter with the pan upside down to invert the tart; remove pan.
12. Sprinkle tart with salt, goat cheese, and basil. Serve immediately.

Each serving: 812.5 calories, 16.35gm protein, 60.8gm carbohydrates, 56.3gm total fat (18. 812.5 calories, 16.35gm protein, 60.8gm carbohydrates, 56.3gm total fat (18.gm saturated), 3.7gm fibre, 31.5mg cholesterol, 352mg sodium.

Goulash in a Hurry

Preparation Time: 20 minutes;
Cooking Time: 20 minutes;
Serves: 2

Ingredients:
1 small onion, finely sliced;
½ tbsp olive oil;
250gm skinless, boneless chicken, cut into finger-sized strips;
25ml dry vermouth, optional
½ tbsp paprika (or substitute with 1 tsp red chilli powder);
½ tbsp plain flour;
1 tbsp tomato purées;
400gm tomatoes, chopped;
1 red bell pepper, deseeded and cut into strips;
Small handful fresh dhania (coriander), chopped;
Greek yogurt, to dollop (or substitute with sour cream; both available at gourmet food stores);
Salt and pepper, to taste.

Preparations:

1. Heat the oil in a large pan and fry the onion for 10 minutes, until lightly coloured. Add the chicken strips and fry for 5 minutes or until done. Carefully pour in the vermouth, if using, then stir in the paprika, flour and tomato purée and cook for 1 minute.
2. Add the tomatoes, peppers, a splash of water and some seasoning, and simmer, stirring occasionally, for 5 minutes.
3. Check the seasoning and garnish with coriander and dollop of yogurt. Serve with rice.

Each serving: 286.0 Calories, 31.2gm protein, 11.6gm carbohydrates, 12.2gm total fat (4.1gm saturated), 16.3gm fibre, 94.0mg cholesterol, 414.0mg sodium.

Chocolate-raspberry Roll

Preparation Time: 40 minutes;
Cooking Time: 1 hour plus cooling and chilling;
Serves: 12

Ingredients:
1tbsp water;
1/3 cup plus 4 tbsp granulated sugar;
350gm raspberries (you may use frozen raspberries available in gourmet food stores);
170gm bittersweet chocolate, chopped (available in gourmet food stores);
2 tbsp butter;
¼ tsp salt;
4 tbsp raspberry liqueur (or you could also substitute it with strawberry liqueur);
6 large eggs, separated;
3 tbsp confectioners’ (icing) sugar;
1 cup heavy (whipping) cream (available in gourmet food stores);
½ cup mascarpone cheese (available in gourmet food stores).

Preparations:

1. Preheat oven to 175oC.
2. Grease an 18-inch by 12-inch jelly-roll pan (a low, shallow, rectangular pan typically used to bake swiss rolls). Line with butter paper; then grease the paper.
3. In a medium bowl, stir water and 2 tablespoons granulated sugar. Fold in the berries. Let tis stand while your prepare cake.
4. Fill a saucepan 2-inches deep with water Heat to simmering.
5. In a large heatproof bowl, combine the chocolate, butter, salt, and 2 tablespoons liqueur; set bowl over the pan with water, stirring until smooth.
6. Remove from heat and stir in the egg yolks, 1 at a time, beating after each addition.
7. In a large mixer bowl, with the mixer on medium-high speed, beat the egg whites until frothy.
8. Gradually add 1/3 cup granulated sugar; beat until stiff peaks form.
9. Gently fold the whites into the chocolate, one-third at a time, until incorporated. Spread the batter evenly in the prepared jelly-roll pan.
10. Bake for 15 minutes or until a toothpick inserted into the centre of the cake comes out nearly clean. Cool in the pan on wire rack for 10 minutes.
11. Dust the top of the cake with 2 tablespoons confectioners’ sugar; place a sheet of butter paper on top of the cake. Set a cutting board over the cake, then flip the board and pan together. Remove the pan and peel off the butter paper. Cool.
12. In a large bowl, with the mixer on medium-high speed, beat the cream and mascarpone until soft peaks form. Add 2 tablespoons granulated sugar and 2 tablespoons liqueur. Beat until stiff; spread over the cake, leaving a ½-inch border.
13. Starting from 1 log side, roll the cake, peeling off the paper as you roll (The cake may crack slightly as you roll it). Place it on a platter, cover with plastic wrap, and refrigerate at least 1 hour or up to 1 day (Refrigerate the berries if making ahead).
14. Dust with 1 tablespoon confectioners’ sugar. Serve with raspberries on the side.

Each serving: 236.8 Calories, 4.5gm protein, 20.1gm carbohydrates, 15.1gm total fat (7.7gm saturated), 1.9gm fibre, 135.9mg cholesterol, 122.4mg sodium.