The Hairy Dieters: How to Love Food and Lose Weight (9 page)

2 tsp dried oregano

2 tsp coarsely ground black pepper

½ tsp cayenne pepper

1 tsp flaked sea salt

Potato wedges

3 medium potatoes (about 475g)

1 tsp sunflower oil

½ tsp paprika

½ tsp flaked sea salt

freshly ground black pepper

Chive dip

100g low-fat natural yoghurt

2 tbsp finely chopped chives

284 calories per portion

Preheat the oven to 220°C/Fan 200°C/Gas 7. To make the Cajun spice mix, put the spices and salt in a jar and seal tightly with a screw-top lid. Give the jar a really good shake so that all the spices are mixed together – you can do a bit of a samba at the same time! This spice mix can now be stored in a cool, dark place for several weeks.

Peel the potatoes and cut them into 8–10 long wedges, depending on how big they are, and put them in a bowl. Add the oil and toss lightly to coat all the wedges. Sprinkle with the paprika, salt and lots of freshly ground black pepper, then scatter them on to a baking tray. Cook in the preheated oven for 20–25 minutes, until tender and lightly browned.

While the potatoes are cooking, place each chicken breast between 2 sheets of cling film and beat with a rolling pin until the meat is about 1.5cm thick. You need to make the chicken breasts all the same thickness so they cook evenly.

Brush a griddle pan or non-stick frying pan with a little oil and place over a medium-high heat until hot. Sprinkle 1 teaspoon of the spice mix over each chicken breast to dust it lightly.

Griddle or pan-fry the chicken breasts for 2 minutes, then turn them over with tongs and cook on the other side for a further 2 minutes. Finish by cooking the chicken for 1 more minute on each side or until cooked through. There should be no pink remaining. Put the chicken breasts on a plate and leave them to rest for 3–4 minutes.

To make the chive dip, mix the yoghurt and chives together. Spoon into small pots and put 1 on each plate. Divide the potato wedges between the plates and add the cooked chicken breasts. Serve with lime wedges for squeezing over the chicken and a large mixed salad.

HARISSA CHICKEN WITH BULGUR WHEAT SALAD

This is a lovely light but tasty recipe and the chicken is brightened up no end by a touch of spicy harissa paste. Harissa comes from North Africa and is a mixture of peppers, dried chillies, garlic, cumin and other spices. It’s great as a marinade or for adding a fiery touch to sauces, meat or fish. Our favourite is rose harissa, which includes rose petals among its ingredients and is available in lots of supermarkets.

SERVES 4

4 boneless, skinless chicken breasts

½ tsp sunflower oil

1 tbsp harissa paste (preferably rose harissa)

lemon wedges, to serve

Bulgur wheat salad

100g bulgur wheat

150g cherry tomatoes, halved or quartered if large

¼ cucumber, diced

4 spring onions, trimmed and finely sliced

1 garlic clove, peeled and crushed

small bunch of flat-leaf parsley (about 10g), plus extra to garnish

small bunch of fresh mint (about 10g)

finely grated zest of ½ unwaxed lemon

freshly squeezed juice of ½ lemon

freshly ground black pepper

270 calories per portion

To make the salad, rinse the bulgur wheat in a fine sieve and tip it into a medium saucepan. Cover with cold water and bring to the boil, then cook for about 10 minutes until just tender, or follow the packet instructions. Rinse the bulgur in a sieve under running water until cold and leave to drain.

Tip the cooked bulgur wheat into a large serving bowl and add the tomatoes, cucumber, spring onions, garlic, parsley, mint, lemon zest and juice. You’ll need about 3 heaped tablespoons of each herb once chopped. Season with lots of freshly ground black pepper, toss everything together well and leave to stand while you cook the chicken.

Place each chicken breast between 2 sheets of cling film and beat with a rolling pin until about 1.5cm thick. You need to make the chicken breasts about the same thickness so they cook evenly.

Brush a griddle pan or non-stick frying pan with a little oil and place over a medium-high heat until hot. Griddle or pan-fry the chicken breasts for 2 minutes, then turn them over with tongs and cook on the other side for another 2 minutes.

Brush the chicken breasts with half of the harissa on 1 side only and turn over. Cook for a minute while brushing the reverse side with the remaining harissa. Flip over and cook for a further minute or until cooked through. Check that there is no pinkness remaining.

Transfer the chicken to a board and leave to rest for 3–4 minutes before serving. Garnish with extra parsley and the lemon wedges and serve hot with the bulgur salad.

SI AND DAVE’S WEIGHT-LOSS TIPS

A gratin topping, made with breadcrumbs and grated cheese, is lighter than a pastry crust or buttery mash and still makes a tasty pie.

Another idea is to use a topping of scrunched-up filo pastry, which is deliciously crisp and crunchy but low in fat.

Our favourite trick is to make a fab lasagne, replacing the carb-heavy pasta with sheets of leek. It’s amazing.

We couldn’t give up our pies but we’ve found out how to make a clever pastry with pizza base mix. No fat needed.

If you make cottage pie, use lean beef, not extra-lean because it’s too dry, and bulk out the mash with some sliced leeks.

Make sure you trim any visible fat off the meat you use for your pies.

Add any condiments you like. Ketchup, brown sauce, mustards, pickles and chutneys aren’t calorie free, but the small amount added to your meal won’t ruin your weight loss.

QUICK COD AND PRAWN GRATIN

Everyone loves a fish pie and this is a lighter than usual version, with a crunchy breadcrumb and cheese topping rather than mashed potatoes. It’s quick to make too and ready to eat in under 20 minutes. We like to use extra-mature Cheddar, as its strong flavour means a little goes a long way.

SERVES 4

100g frozen cooked peeled prawns

400g thick white fish fillet, such as line-caught cod, skinned

150g smoked haddock, skinned

400ml semi-skimmed milk

1 bay leaf

½ small onion, finely chopped

3 tbsp cornflour

3 tbsp cold water

100g frozen peas

2 tbsp white wine or vermouth

40g dry white breadcrumbs, ideally fairly coarse

25g extra-mature Cheddar, finely grated

flaked sea salt

freshly ground black pepper

287 calories per portion

Spread the prawns on a plate and leave them to thaw at room temperature while you prepare the rest of the ingredients. Cut the white fish fillet and haddock into 3cm chunks and set them aside. Pour the milk into a large non-stick saucepan and add the bay leaf and onion, then bring to a gentle simmer.

Mix the cornflour and water together in a small bowl until smooth, then pour this into the warm milk. Cook over a low heat for 5 minutes, stirring constantly with a wooden spoon until the sauce is thick, smooth and bubbling gently and the onion is tender. Season with salt and pepper.

Stir the peas and white wine (or vermouth) into the hot sauce and cook for 1 minute, stirring constantly. Add the fish pieces and cook for 2 minutes more, stirring once or twice. Stir the prawns, with any water released from them as they thawed, into the sauce and cook for another 2 minutes or until the prawns are hot and the fish is cooked. Stir only occasionally so the fish doesn’t break up too much – you want your finished gratin to be nice and chunky.

Preheat the grill to its hottest setting. Spoon the fish mixture into a warmed 1.5-litre shallow pie dish. Mix the breadcrumbs and cheese together and sprinkle them over the top. Place under the grill for 2–3 minutes or until the cheese has melted and the breadcrumbs are lightly toasted. Serve piping hot with some green vegetables.

CHICKEN AND HAM TANGLE PIE

Pastry is generally out of bounds when you’re dieting, but this scrunchy filo topping is much lower in calories than a regular pastry lid. The pie tastes so rich and creamy you can hardly believe how little fat it contains – try it and we know you’ll agree with us.

SERVES 5

2 tsp sunflower oil

1 medium onion, peeled and finely chopped

2 garlic cloves, peeled and crushed

1 medium leek, trimmed and cut into thin slices

100ml white wine

150ml water

1 chicken stock cube

1kg whole cooked chicken

100g sliced smoked ham

2 tbsp plain flour

300g half-fat crème fraiche

freshly ground black pepper

Pastry

3 sheets filo pastry, each about 38 x 30cm

1½–2½ tsp sunflower oil