As promised, as it is World Salt Awareness Week and we can all do with some help in reducing the salt and fat content of our meals, here are some recipes from Schwartz. You may also like the Top Herbs and Spices Tips for Reducing Salt and Saturated Fat in the Diet that I posted here.
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Roast Chicken
Preparation time: 10 minutes
Cooking time: 1 hour 20 minutes
Serves: 4
Ingredients
1.6kg (3.5lb) whole chicken, skinless (ask your butcher to do this if possible)
2 tbs olive oil
1 tbs Schwartz Garlic Pepper
2 tsp Schwartz Thyme
2 tsp Schwartz Paprika
1 tbs Schwartz Flat Leaf Parsley
1 lemon, halved
1 large onion, cut into thin wedges
1 tbs balsamic vinegar
125ml (4fl oz) water
Method:
1. Pre-heat the oven to 190°C, 375°F, Gas Mark 5. Take enough kitchen foil to be able to line a roasting tin and completely seal the chicken. Place the skinned chicken into the foil lined tin and score the chicken to allow the flavours to penetrate.
2. Make a paste with the oil and the herbs and spices, brush over the chicken. Stuff the lemon halves into the cavity and place the onion wedges around the chicken.
3. Mix the balsamic vinegar with the water and pour over the onions. This will create a light gravy and keep the chicken moist during cooking.
4. Cover the chicken with the foil and roast for about 1 hour 10 minutes. Baste and return to the oven, uncovered, for a further 10 minutes or until the juices run clear and the chicken is cooked throughout. Serve the chicken smothered in the balsamic and onion juices.
Serving suggestion per serving: 80g steamed green beans and 3 new boiled potatoes (120g cooked weight) in their skins.
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Chicken Stir Fry
Preparation time: 12 minutes
Cooking time: 15 minutes
Serves: 4
Ingredients
3 tbsp reduced salt soy sauce
1 tsp Schwartz Ground Ginger
1 tsp Schwartz Perfect Shake Chinese Five Spice Herb & Spice Blend
½ - 1 tsp Schwartz Crushed Chillies (optional)
1 tbs Schwartz Sesame Seeds
1 tbs clear honey
350g (12oz) boneless, skinless, chicken breast, sliced
2 tbsp rapeseed oil
600g pack stir fry vegetables
4 spring onions, sliced diagonally
Method:
1. In a large bowl mix the reduced salt soy sauce, Ginger, Chinese Five Spice, Crushed Chillies (if using), Sesame Seeds and honey. Add the chicken and stir to coat.
2. Set aside to marinade while you prepare the vegetables. Heat half of the oil in a wok, or large frying pan and stir fry the vegetables for about 4-5 minutes. Set aside.
3. Heat the remaining oil and stir fry the chicken for 3-4 minutes, reserving the marinade.
4. Add the reserved marinade, spring onions and chicken, cook through for a further 2 minutes, or until the chicken is cooked through.
5. Stir in the cooked vegetables and warm through for another couple of minutes.
6. Great served with boiled egg noodles tossed with Schwartz Sesame Seeds.
Serving suggestion per serving: 200g boiled egg noodles.
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Vegetable Pasta
Preparation: 10 mins
Cooking time: 15 mins
Serves: 4
Ingredients
275g (10oz) penne pasta
200g (7oz) frozen mixed vegetables (peas, sweetcorn, carrots)
1 tbs olive oil
1 red onion, diced
1 green pepper, diced
1 red pepper, diced
1 tbs Schwartz Italian Herb Seasoning
1 tbs Schwartz Perfect Shake Garlic Italian Herb & Spice Blend
1 tsp Schwartz Garlic Granules (optional)
250g (9oz) tomato passata (sieved tomatoes)
1 tbs tomato purée
400g tin Cannellini beans, drained
40g (1½oz) Parmesan cheese, grated
Generous sprinkling of Schwartz Flat Leaf Parsley
Schwartz Black Pepper to taste
Method:
1. Cook the pasta according to the pack instructions. Add the frozen vegetables to the pan at the same time and cook together with the pasta.
2. Add the onions, peppers, Italian Herb Seasoning, Garlic Italian and Garlic Granules (if using). Cook over a medium heat for around 5 minutes, until soft. Add a little water if it begins to stick to the bottom.
3. Stir in the tomato passata, tomato purée and the cannellini beans. Reduce the heat and simmer gently for 8-10 minutes, adding a little water if you prefer a thinner sauce, stirring occasionally.
4. Drain the pasta and vegetables, and toss in the Black Pepper. Serve the sauce on a bed of pasta or mix the sauce and pasta together. Serve garnished with grated Parmesan and Flat Leaf Parsley.
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King Prawn Curry
Preparation time: 10 minutes
Cooking time: 25 minutes
Serves: 4
Ingredients
1 tbs rapeseed oil
1 Schwartz Cardamom Pod
2 large onions, sliced lengthways
½ tsp Schwartz Ground Ginger
1 tsp Schwartz Garlic Granules
¼ tsp Schwartz Turmeric
1-2 tsp Schwartz Mild Chilli Powder
4 tsp Schwartz Coriander Leaf
3 tomatoes, cut into chunks
1 tsp Schwartz Ground Cumin
450g (1lb) fresh King prawns, defrosted if frozen
4 tbs low fat natural yoghurt
½ tsp Schwartz Garam Masala
Method:
1. Heat the oil and add the Cardamom and onions. Sauté for 3-4 minutes.
2. Stir in the Ginger, Garlic Granules, Turmeric, Chilli Powder and 3 tsp of the Coriander Leaf. Add a little hot water, stir in the tomatoes and Cumin. Cover and cook over a low heat for 5-8 minutes, until the onions are brown.
3. Add the prawns and stir fry for 4-5 minutes.
4. Remove from the heat. Stir in the yoghurt and Garam Masala and serve immediately, sprinkled with the remaining Coriander Leaf.Serving suggestion per serving: 150g steamed basmati rice with whole cloves, star anise, cinnamon sticks and whole black pepper. Add lemon juice to keep the rice grains separate.
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Chickpea curry
Preparation time: 10 minutes
Cooking time: 15 minutes
Serves: 4
Ingredients
1 tbs rapeseed oil
½ tsp Schwartz Mustard Seeds
1 large onion, finely chopped
1 green pepper, chopped
1 tsp Schwartz Garlic Salt
½ tsp Schwartz Ground Ginger
½ tsp Schwartz Ground Turmeric
1 tsp Schwartz Hot Chilli Powder (or add to taste)
1½ tsp Schwartz Ground Cumin
150ml (7 fl oz) tomato passata (sieved tomatoes)
400g tin chickpeas, drained
2 tbs low fat plain yoghurt
2 tsp Schwartz Coriander Leaf
Method:
1. Heat the oil in a non-stick pan, reduce the heat and add the Mustard Seeds. Allow the Mustard Seeds to pop for a few seconds before adding the onion, pepper, Garlic Salt, Ginger, Turmeric, Chilli Powder and Cumin.
2. Stir fry over a medium heat for 7-10 minutes until soft, adding a little water if it starts to stick to the bottom.
3. Add the passata and cook for a further few minutes, stirring occasionally.
4. Stir in the chickpeas, cover and cook for 5 minutes.
5. Serve garnished with a swirl of low fat yoghurt and Coriander Leaf.Serving suggestion per serving: ½ lightly toasted wholemeal pitta bread and 125g mixed salad tossed in lemon juice and Black Pepper.
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