Simple healthy dishes in under 20mins

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1 Simple healthy dishes in under 20mins Mixed bean salad (with or without chicken) For bean salad: A selection of beans Basil, mint and garlic Here we go... Dressing: Olive oil, white wine vinegar/juice of lemon, French or whole grain mustard and a bit of seasoning Optional: Chicken breast Various salad ingredients 1. Butterfly (slice in half) chicken breast and place on a griddle for approx 15minutes cooking evenly. You can put it in the oven but will take a bit longer. 2. Mix beans together, with chopped basil, mint, garlic and olive oil. 3. For dressing, add olive oil, a teaspoon of mustard and vinegar to a bowl and mix with a fork, season to taste. 4. Prep a bit of salad of your choice, and put the mixed beans on top. 5. Once chicken is thoroughly cooked place on top of the salad. Finish with a drizzle of dressing.

2 Pork loin wrapped in Parma ham, with a red wine, cream and mushroom sauce. For the pork: Pork loin Parma ham Mushrooms x3 Bay leaves Red wine Olive oil Cream (we recommend whole) 1. Wrap the pork loin in Parma ham (or you could use bacon). Then wrap and seal in cling film and kitchen foil. 2. Place in boiling water for 10-15mins. For the veg: Green beans Basil, garlic and olive oil 3. Heat a pan with olive oil. Add chopped basil and garlic. Leave for few minutes then throw in the beans. Best to cook these el denté so about another three minutes or so. Porks looking good, Now for the sauce: 4. Unwrap the pork loin and place in a frying pan to crisp up the ham and give flavour to the sauce. Add some red wine and splash of water. 5. In separate pan, sauté some mushrooms in some red wine, with the bay leaves. 6. Allow simmering for a couple of minutes before adding the cream and keep stirring on a low heat for another 5 minutes. 7. Dish up the beans; slice the pork, splat on the sauce, done!

3 Boring Ol' veg For the dressing: Olive oil Garlic Fresh mint leaves Thyme White wine vinegar Salt n pepper 1. Poor some olive oil in a dish. 2. Chuck in some crushed garlic cloves, mint leaves, thyme and a splash of white wine vinegar. 3. Add salt and pepper to season to taste, Done! Garlic Thyme Olive oil Salt n pepper For the veg: Red onion Pepper Mushroom Courgette 1. Crush some garlic cloves and chuck them in a tray. 2. Chop up big chunks of vegetables and chuck them in a pan. 3. Drizzle over a little olive oil, not too much or the vegetables will go soggy. 4. Add a pinch of thyme, rosemary, salt and pepper 5. Put in the oven for minutes (280 degrees C/ gas mark 7)

4 Peas 'n' eggs Olive oil Onion Vegetable stock Water Peas Water Eggs Salt n pepper 1. Add some olive oil and chopped onions into a pan. 2. Fry the onions off a bit before chucking in some peas. 3. Add in the water and let it all boil. 4. When it's boiled add in 4 eggs to poach for a good 5 minutes. 5. Add a spoonful of pesto just before serving

5 Bistecca Acca Vonociana Garlic Cabbage Olives Cappers Sun dried tomatoes Asparagus Mangetout Egg A splash of white wine Salt n pepper Sultanas (optional) Add a steak or chicken breast on top (optional) 1. Chuck chopped cabbage, capers, garlic and olives in frying pan and fry for a few minutes. 2. Add white wine and reduce down. 3. In a separate pan cook up some mangetout and asparagus. 4. Add the cooked mangetout and asparagus into the cabbage along with sun dried tomatoes, sultanas (optional) and a pinch of salt and pepper 5. Boil and egg for 5 minutes so it's still funny and place on top. 6. Place on a plate and add the steak or chicken on top and dig in!

6 Pollo Contadino (chicken n peas) Chicken Onion Peas Pancetta Salt n pepper 1. Fry off the pancetta in a pan 2. Fry or grill a chicken breast 3. Chuck in the onions to the pancetta 4. In a separate pan boil some peas 5. When nearly cooked chuck in the pan with the onions and pancetta 6. Add some salt and pepper and you're done!

7 Pan fried toms with avocado Tomatoes Avocado Olive oil Salt n pepper Sea bass Lemon Lime 1. Pan fry the avocado and tomatoes with a tspn of olive oil 2. Season to taste 3. Fry the sea bass-5 minutes on the skin and two minutes on the other side 4. Finish with a squeeze of lemon and lime

8 Salmon Salmon Olive oil Salt n pepper Asparagus Garlic Rosemary White wine 1 egg Vinegar Serve with Lemon Parsley 1. Fry the asparagus with seasoning, Rosemary and garlic 2. Seal the salmon in a pan with olive oil, white wine and seasoning for approx 5 minutes 3. Finish in the oven 200 degrees for 20 minutes 4. Poach and egg in water and a tspn of vinegar- gently boiling for 4 minutes 5. Serve with a cut of lemon and a sprinkle of parsley

9 Seafood Courgette Red pepper Green beans Mushroom Large prawns Seafood mix Garlic Olive oil 1. Fry off the veg with a splash of olive oil 2. Pre cook the seafood mix before and add them to the veg 3. Add the prawns and cook till they are pink (approx 2 minutes)

10 Carpaccio Napoli sauce Garlic 4-6 Salt n pepper Celery Carrots Onion Chopped Tomatoes Chuck in some oil (coconut ideally, but olive oil is fine). Fry off the garlic to flavour the oil, onion, celery (finely chopped). When they ve all gone soft, add the chopped (ideally fresh) tomatoes (quantity depends on how much you want). Salt and pepper to season, allow simmer for mins. Gusieppe would say a few hours to get best flavour, so it s up to you. This sauce is great for any foods, add it whole pasta, steak, chicken, vegetables or whatever you fancy

11 Lentils Olive oil Bay Carrots Onion Stock 1. Add water to cover the lentils and reduce for 15 minutes 2. Pour the lentils over a nice green salad 3. Add diced pork/beef/chicken Moroccan red lentil soup 1 Onion 1 Pepper 8 cloves of garlic Extra virgin oil 3 carrots 2 peeled tomatoes 2 teaspoons of o Cumin o Coriander o Turmeric o Cayenne Salt n pepper 400g red lentils 2 veg stock cubes/2.5 litres of water 1. Everything in then stir in stock minutes for cooking the lentils 3. Add the cooked carrots 4. Blend everything together 5. BOSH!

12 Prawns n beans Broad beans Olive oil Garlic Salt n pepper Parsley Chopped tomato Basil Oregano Sea bass White wine Tiger prawns Fresh chives Lemon 1. Make a marinade of chopped toms, olive oil, chopped parsley, basil, oregano and salt n pepper to taste 2. Fry off the sea bass in olive oil, white wine and salt n pepper - 5 minutes on the skin and 2 minutes on the other side 3. Then fry the tiger prawns with white wine, olive oil and fresh chives until the prawns are pink 4. Finish off with a chunk of lemon and the chives

13 Lamb kottas 500g lamb mince Finely chopped onion 4 cloves of garlic Cumin Coriander Turmeric Cayenne pepper Fresh coriander Salt n pepper 1. Bound together by force 2. Really squash down 3. Rugby ball shape for cooking grams on the scales each one 5. Cooking oil; low and slow 10 mins 6. Leave enough room in the pan for them to move 7. Tip pan to drain the oil

14 Lebanese green beans Green beans Garlic Butter Salt 1. Put them in the pan with butter and salt 2. Fry until tender 3. Add to any dinner or meat or enjoy them by themselves So there you go, a few quick and healthy ideas. Remember there s loads more variety, and its always good to experiment. If you re looking for some weight loss results, then rule number two of the M.E.T.A. six, is all about being prepared ( The x6 P s. Prior-Preparation-Prevents-Piss-Poor-Performance). You won t believe the difference it will make to waistline and wallet/purse. Have fun and Bon appetite

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