Woman & Home Feel Good You – September 2019

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RECIPES DIET

Chicken and spring

vegetable bake

Serves 4 • Ready in 30 minutes

Low-calorie cooking spray

8 skinless and boneless chicken thighs

300g long-stem broccoli florets

300g sugar snap peas

8 thick spring onions or salad onions,

halved lengthways

4 garlic cloves, unpeeled

4 large tomatoes, halved

4 tbsp chopped fresh tarragon

450ml boiling chicken stock

Lemon wedges, to serve

1 Preheat oven to 220°C/fan 200°C/gas 7.

Spray a non-stick frying pan with cooking

spray and place over high heat. Make

deep slashes in the chicken thighs, add

to the pan and fry for a couple of minutes

on each side (in batches if necessary).

2 Put the broccoli, sugar snap peas,

spring or salad onions and garlic cloves

in a non-stick roasting tin and season.

Add tomatoes, cut-side up, and most of

the tarragon. Sit the chicken thighs on

top, pour over the stock and cover with

foil. Cook for 20 minutes.

3 Scatter over the remaining tarragon

and serve hot with lemon wedges.

Ultimate fish pie

Serves 4 • Ready in 1 hour 15 minutes

2 leeks, sliced

1 large carrot, diced

4 large eggs

300g skinless and boneless white

fish fillets

300g boneless smoked haddock fillet

(dyed or undyed)

150g cooked and peeled prawns (or

crayfish tails)

150g plain quark

5 tbsp cold vegetable, chicken or

fish stock

½ small pack fresh dill, chopped

Vegetables, to serve

For the topping

1 large swede (about 1kg), peeled and cut

into small pieces

½ small Savoy cabbage, shredded

1 Preheat oven to 180°C/fan 160°C/gas 4.

First, make the topping. Cook the swede

in a saucepan of boiling water for 15-20

minutes. Meanwhile, put cabbage and 3

tbsp water in a deep non-stick frying pan

over a medium-high heat. Stir-fry for

about 5 minutes. Drain swede, return it to

the hot saucepan and mash. Stir in the

cooked cabbage, season, and set aside.

2 Put the leeks, carrot and 2 tbsp water in

the same frying pan and fry for 8-10

minutes, adding more water if needed.

3 Transfer to a plate. At the same time,

cook eggs in a saucepan of boiling water

for 8 minutes. Drain, cover with cold

water and leave to cool.

4 Bring 5cm water to the boil in a saucepan

over a high heat. Add all the fish fillets

and bring back to a simmer, then reduce

the heat to medium and cook for 4

minutes. Lift the fish on to a plate and

leave to cool. Break the fish into chunky

flakes, discarding the skin and any bones,

and scatter into a 1.5-litre ovenproof dish.

Add the prawns, leeks and carrot. Peel

and halve the eggs and add.

5 Mix the quark with the stock, dill and

some black pepper, pour over the fish

and fold through. Spread the swede and

cabbage mash on top and bake for 30-35

minutes. Serve hot with your favourite

vegetables.

All recipes are taken from Slimming World’s collection. Join your local Slimming

World group or sign up online for even more recipes, guidance and support. To

find your nearest group, visit http://www.slimmingworld.co.uk or call 03 44 8 9 7 8000.