Tabbouleh

Developed by Kerstin Rodgers, Ms Marmite Lover www.msmarmitelover.com

Kerstin says: “Bulgar wheat comes in different grades: coarse, medium, fine and extra fine. We aren’t using water to cook the bulgar wheat, which I find makes the salad soggy and heavy. The juices of the tomato, vegetables and herbs will plump up the wheat, so no cooking is required. For this method, the bulgar must be fine. Tabbouleh is traditionally served on lettuce or cabbage leaves, and these are used as scoops. When picking the leaves from the parsley, finer stems can be included while thick stems should be discarded.”

Serves 2 – 4

Ingredients

  • 30g (2 tbsps) bulgar wheat, fine or extra fine, washed
  • 10 cherry tomatoes, diced
  • 3 spring onions, trimmed and finely sliced
  • 60g (2 packets or pots) flat leaf parsley, picked, finely chopped
  • 30g (1 pack or pots) mint leaves, picked, finely chopped
  • Juice of 1 lemon
  • 50ml olive oil
  • 1/4 tsp cinnamon, ground
  • 1/4 tsp all spice, ground
  • 1/4 tsp sweet paprika, ground
  • 1/4 tsp of black pepper, ground
  • 1 tsp sea salt

Method

The bulgar can be washed in a sieve where it will soak up the water.

Chopping by hand very finely is key to this salad; take your time preparing it.

Put the tomatoes, spring onions, parsley and mint into a large bowl. Mix the lemon with the olive oil, salt and spices in another small bowl.

Add the bulgar wheat to the bowl of vegetables, then pour over the dressing.

Leave in the fridge for at least half an hour so that the flavours can be absorbed. Fluff with a fork before serving.

Salsa Verde with Sea Bass and Potatoes

Developed by Kerstin Rodgers, Ms Marmite Lover www.msmarmitelover.com

Kerstin says: “At its most basic, parsley and garlic equals ‘persillade’, which, when creamed together with salted butter, makes a delightful garlic bread spread. But add in capers and anchovies, and you have a classic Mediterranean sauce for fish or meat. I also use salsa verde streaked over potatoes or grilled vegetables.

Ideally the ingredients are minced using a stone pestle and mortar or chopped finely by hand. To save time you can use a food processor, but somehow it doesn’t taste quite as good.”

Serves 2

Ingredients

For the potatoes:

  • 1 kilo boiling potatoes such as Charlottes, peeled, quartered
  • 1 tsp sea salt
  • 2 litres boiling water

For the salsa verde:

  • 4 anchovy fillets in oil, drained
  • 1 tbsp (heaped) salted capers, rinsed, drained
  • 1 clove garlic
  • Juice of half a lemon
  • 60g parsley leaves (picked from 2 packs or pots of parsley)
  • 30g basil leaves (picked from 1 pack or pot of basil)
  • 100ml extra virgin olive oil

For the sea bass:

  • 4 tbsp olive oil
  • 2 large or 4 small fillets (approximately 200g per person), washed and blotted dry on kitchen paper
  • 1 tsp sea salt
  • Wedge of lemon

Method

Prepare the potatoes and boil for 20 minutes in a large pan of salted boiling water. Drain and cover until needed. Preheat the oven to 200ºC.

Grind the ingredients for the salsa verde, in the listed order, together to form a chunky paste. It is unlikely to need salt with the anchovies and capers but add more if you wish.

Add the olive oil to a baking tray and place the fillets skin side down. Scatter with sea salt. Place in the preheated oven and cook for 10 minutes, then flip over and cook for 5 minutes more.

Serve with the potatoes, a wedge of lemon and the glistening oily salsa verde spooned over the fish.

Chargrilled Squid, Potato, Watercress with Green Breadcrumbs & Lemon Dressing

Serves 6

Taken from Around the World in Salads 120 Ways to Love Your Leaves by Katie & Giancarlo Caldesi, published by Kyle Books, priced at £16.99. Photography by Helen Cathcart.

Katie says: “Soft squid and crumbly potatoes are set off perfectly here with crunchy herb breadcrumbs and citrus dressing. Enjoy this salad as a light lunch or starter. We learnt to make these green breadcrumbs in Sicily, where they topped an octopus and tomato pasta. They freeze well so keep any leftovers in a small plastic bag, squeeze out the air and freeze for up to 3 months.”

Ingredients

For the salad

  • 1 medium potato or 6 new potatoes, skin on
  • 300g squid, cut and scored in pieces to curl up or cut into rings and small tentacles left whole
  • 2 tablespoons extra virgin olive oil
  • 2 spring onions, finely chopped
  • 2 tablespoons salted or brined capers, rinsed well, roughly chopped if large
  • a large handful of salad leaves
  • 1 yellow pepper, cut into thin strips

For the green breadcrumbs

  • 50g white bread from a country-style or gluten-free loaf
  • 20g mixed fresh herbs, such as flat-leaf or curly parsley, marjoram, oregano and thyme leaves
  • 2 tablespoons olive oil
  • Finely grated zest of 1 lemon

For the lemon dressing

  • 4 tablespoons lemon juice
  • 8 tablespoons extra virgin olive oil
  • salt and freshly ground black pepper

Method

  • Bring a small pan of salted water to the boil and cook the potato or potatoes until tender. Leave to cool then peel the skin off the medium potato, if using.
  • Meanwhile, preheat the oven to 150ÅãC/gas mark 2. Line a baking tray with baking parchment.
  • Whizz the bread and herbs together in a food processor with salt and pepper. Pour into a bowl and mix with the oil and the lemon zest.
  • Transfer the crumbs to the lined tray and roast for about 5 minutes until crisp. Meanwhile, break up the potatoes into bite-sized pieces.
  • Preheat the grill to high. Mix the squid with the oil, season well and lay onto a grill pan. Cook for 3–5 minutes until just cooked through and lightly browned. Turn halfway through cooking. Toss the remaining salad ingredients with the dressing and arrange on individual plates.
  • Lay over the squid slices and sprinkle over the breadcrumbs to finish.

Pork with English Pesto Crust

  • Serves: 2
  • Preparation time: 10m
  • Cooking time: 25-30m

Ingredients

  • 100g walnut pieces
  • 1 tbsp English mustard
  • 1 clove garlic
  • 1 pot flat leaf parsley
  • 75g cheddar cheese, grated
  • 1 tbsp oil
  • 4 pork loin steaks, trimmed
  • 200g vine on cherry tomatoes

Method

  • Preheat the oven to 200oC, gas mark 6.
  • Place the walnuts, mustard, garlic and all but 3 sprigs of the parsley including the stalks into a food processor and blitz to give a paste. Add in the Cheddar and process to combine and season.
  • Heat the oil in a frying pan and fry the pork steaks to brown on both sides, about 5 minutes and transfer to a baking tray. Press the English pesto over the steaks, add the tomatoes, still on the vine to the tray and roast for 15-20 minutes.
  • Serve the pork topped with the tomatoes, sprinkled with remaining chopped parsley and new potatoes.

Nutritional Information

  Per Serving
Kcal 534
Sugar 2.9
Fat 34.6g
Sat Fat 8.9g
Salt 0.6g

Chicken, Parsley & Spelt Risotto

  • Serves: 4
  • Preparation time: 15m
  • Cooking time: 20-25m

Ingredients

  • 1 tbsp olive oil
  • 500g chicken breast, diced
  • 1 onion, chopped
  • 1 red pepper, diced
  • 1 clove garlic, crushed
  • 250g pearled spelt
  • 150ml white wine
  • 700ml hot chicken stock
  • 1 pot curly parsley, roughly chopped
  • 25g Parmesan, grated

Method

  • Heat the oil in a large frying pan and fry the chicken, onion, pepper and garlic for 5 minutes. Stir in the spelt and add the wine, cook until nearly all absorbed.
  • Gradually add in the stock a little at a time and cook gently, covered for 20-25 minutes until the grains are tender and chicken is cooked throughout.
  • Stir in the parsley and Parmesan and season to taste.

Nutritional Information

  Per Serving
kcals 480
Sugar 5.3g
Fat 7.5g
Sat Fat 2.4g
Salt 0.8g

Lentil, Roasted Beetroot & Parsley Salad

  • Serves: 2
  • Preparation time: 10m
  • Cooking time: 25-30m

Ingredients

  • 100g dried Puy lentils
  • 2 raw whole beetroot, scrubbed and cut into wedges
  • 2 tbsp olive oil
  • 200g baby plum tomatoes
  • 2 tsp white wine vinegar
  • 1 tsp Dijon mustard
  • 1 tsp creamed horseradish sauce
  • 25g fresh parsley, roughly chopped

Method

  • Preheat the oven to 200°C, gas mark 6.
  • Cook the lentils in boiling water for 25-30 minutes. Drain and rinse under cold water.
  • Meanwhile, place the beetroot in a roasting tin and toss in 1 tbsp oil. Roast for 15 minutes. Add the tomatoes to the beetroot and roast for 10 minutes. Mix into the lentils.
  • Whisk the remaining oil, vinegar, Dijon and horseradish sauce together and toss into the salad with the parsley. Season to taste.

Nutritional Information

  Per Serving
Kcal 321
Sugar 13g
Fat 13g
Saturated Fat 1.8g
Salt 0.5g

Chicken, Asparagus & Herb Pasta

  • Serves: 4
  • Preparation time: 10m
  • Cooking time: 10m

Ingredients

  • 300g pasta shapes
  • 1 tbsp olive oil
  • 300g boneless chicken breasts, cut into thin strips
  • 230g bunch asparagus, trimmed and cut into 3
  • 150g low fat cream cheese
  • 25g fresh chives, snipped
  • 25g fresh parsley, chopped

Method

  • Cook the pasta in boiling water for 10 minutes until tender, drain and return to the pan.
  • Meanwhile, heat the oil in a large frying pan and fry the chicken and asparagus for 5 minutes, add the cream cheese and herbs with 75ml water and cook for 1 minute. Stir into the pasta, season to taste and serve.

Nutritional Information

  Per Serving
Kcals 442
Sugar 3g
Fat 9.7g
Saturated Fat 3.8g
Salt 0.4g

Herb Marinated Lemon Chicken with Tabbouleh

  • Serves: 4
  • Preparation time: 15 minutes plus cooling
  • Cooking time: 25 minutes

Ingredients

  • 2 lemons
  • 1 tbsp extra virgin olive oil
  • 25g chopped fresh parsley
  • 4 skinless boneless chicken breasts, scored (500g)
  • 200g bulghar wheat
  • 4 tomatoes, diced (280g)
  • 1 tbsp chopped fresh mint

Method

  • Preheat the oven to 200°C, gas mark 6.
  • Mix together the zest and juice of 1 lemon, the oil and 1 tbsp parsley. Add the chicken and marinate for 10-15 minutes.
  • Meanwhile, cook the bulghar wheat in a small saucepan with 200ml water, Simmer gently covered for 5 minutes. Cool with the lid on.
  • Place the chicken in a small roasting tin and roast for 25 minutes.
  • Mix the tomatoes, remaining parsley, mint and juice of the remaining lemon into the bulghar wheat and serve with the chicken, pouring over the left over juices.

Nutritional Information

  Per Serving
Kcals 295
Sugar 2g
Fat 10g
Saturated Fat 2g
Salt Trace

Lentil & Roasted Beetroot Salad

  • Serves: 2
  • Preparation time: 10m
  • Cooking time: 25-30m

Ingredients

  • 100g dried Puy lentils
  • 2 raw whole beetroot, scrubbed and cut into wedges (250g)
  • 2 tbsp olive oil
  • 200g baby plum tomatoes
  • 2 tsp white wine vinegar
  • 1 tsp Dijon mustard
  • 1 tsp creamed horseradish sauce
  • 25g fresh parsley, roughly chopped

Method

  • Preheat the oven to 200°C, gas mark 6.
  • Cook the lentils in boiling water for 25-30 minutes. Drain and rinse under cold water.
  • Meanwhile, place the beetroot in a roasting tin and toss in 1 tbsp oil. Roast for 15 minutes. Add the tomatoes to the beetroot and roast for 10 minutes. Mix into the lentils.
  • Whisk the remaining oil, vinegar, Dijon and horseradish sauce together and toss into the salad with the parsley. Season to taste.

Nutritional Information

  Per Serving
Kcals 321
Sugar 13g
Fat 13g
Saturated Fat 1.8g
Salt 0.5g

Parsley Salsa Verde with Lamb

  • Serves: 4
  • Preparation time: 10m
  • Cooking time: 10m

Ingredients

  • 2 tbsp extra virgin olive oil
  • Zest and juice of 1 lemon
  • 3 tbsp chopped fresh parsley
  • 1 tbsp chopped fresh chives
  • 1 tbsp chopped fresh thyme
  • 1 tbsp capers, roughly chopped
  • 4 lamb leg steaks

Method

  • Mix together the oil, lemon zest and juice, fresh herbs and capers. Season well and chill.
  • Barbecue or pan fry the leg steaks for 4-6 minutes or until cooked to your liking.
  • Top the lamb with salsa verde and serve with new potatoes tossed with a little butter and chopped fresh parsley.

Nutritional Information

  Per Serving
Kcals 281
Sugar 0.5g
Fat 18g
Saturated Fat 6g
Salt 0.55g