Although salads are traditionally associated with the summer months, there are many salad recipes that can be just as tempting at chillier times of year. While salads can sometimes provide a meal in themselves, many of these salads are suitable to serve as starters to a three-course dinner or as accompaniments to main courses. This chapter contains such classics as Caesar salad and salade niçoise, as well as recipes using a diverse range of ingredients, such as Spicy Noodle Salad and Tuscan Bean and Tuna Salad. See here for ideas for mayonnaises and dressings to serve with your salads.
serves 4
ingredients
2 dessert pears such as Comice, peeled, cored and sliced
4 tablespoons walnut oil
100g/4oz baby spinach leaves
175g/6oz feta cheese, diced
75g/3oz walnut pieces
1 teaspoon freshly squeezed lemon juice
freshly ground black pepper
• Toss the pears in a little of the oil.
• In a large salad bowl, combine the spinach, feta cheese and walnut pieces. Gently stir in the pears.
• Whisk together the lemon juice and remaining oil, and season with pepper. Drizzle over the salad.
• Refrigerate, covered, until required.
serves 4
ingredients
400g/14oz canned artichoke hearts, drained and halved
olive oil for brushing
3 Little Gem lettuces
salt and freshly ground black pepper
For the dressing
200ml/7fl oz extra virgin olive oil
200ml/7fl oz grapeseed oil
125ml/4fl oz white wine vinegar
pinch of granulated sugar
pinch of mustard powder
2 garlic cloves, crushed
• Preheat the grill until hot. Season the artichoke hearts with salt and pepper, and brush with olive oil. Grill until charred round the edges.
• To make the dressing, put the oils, vinegar, sugar, mustard powder and garlic into a large screwtop glass jar. Seal the jar and shake well. Season with salt and pepper.
• Toss the lettuces in the dressing with the artichokes, and serve.
serves 4
ingredients
1 small onion, finely chopped
2 × 400g/14oz cans butter beans, drained
2 tomatoes, cut into wedges
175g/6oz canned tuna in oil, drained
2 tablespoons chopped fresh flat-leaf parsley
For the dressing
2 tablespoons olive oil
1 tablespoon freshly squeezed lemon juice
2 teaspoons clear honey
1 garlic clove, crushed
• Put the onion and butter beans in a bowl, and mix well. Add the tomatoes. Flake the tuna with a fork, and add it to the mixture together with the parsley.
• To make the dressing, mix together the oil, lemon juice, honey and garlic in a screwtop glass jar. Seal the jar tightly, and shake until the dressing thickens.
• Pour the dressing over the salad. Toss the ingredients together, and serve straight away.
serves 3–4
ingredients
900g/2lb raw prawns
100g/4oz celery, finely chopped
450g/1lb canned pineapple chunks, drained
75g/3oz raisins
125ml/4fl oz mayonnaise
2 teaspoons curry powder
4 pitta breads
4 leaves of lettuce
• Bring a saucepan of water to the boil, add the prawns and cook for 3–5 minutes until the prawns turn pink. Drain and rinse with cold water. Peel and devein the prawns.
• In a bowl, combine the prawns and the remaining ingredients, except the pitta bread and lettuce. Refrigerate for at least 1 hour before serving.
• Serve the prawn salad in the pitta bread with the lettuce leaves.
serves 6
ingredients
1 small baguette
2 tablespoons olive oil
2 garlic cloves, halved
4 back bacon rashers, trimmed of fat
2 Cos lettuces
10 anchovy fillets in oil, drained and halved lengthways
100g/4oz Parmesan cheese, freghly grated
For the dressing
1 egg yolk
2 garlic cloves, crushed
2 teaspoons Dijon mustard
2 anchovy fillets in oil, drained
2 tablespoons white wine vinegar
1 tablespoon Worcestershire sauce
175ml/6fl oz olive oil
salt and freshly ground black pepper
• Preheat the oven to 180°C/350°F/Gas mark 4.
• To make the croûtons, cut the baguette into 15 thin slices, and brush both sides of each slice with the oil. Spread the slices out on a baking tray, and bake for 10–5 minutes until golden brown. Leave to cool slightly, then rub each side of each slice of bread with the cut edge of a garlic clove. Cut each slice into small cubes.
• Cook the bacon under a hot grill until crisp. Drain on kitchen paper until cooled, then break into chunky pieces.
• Tear the lettuce leaves into pieces, and put in a large serving bowl with the bacon, anchovies, croûtons and Parmesan.
• For the dressing, put the egg yolks, garlic, mustard, anchovies, vinegar and Worcestershire sauce in a blender or food processor. Season with salt and pepper, and process for 20 seconds or until smooth. With the motor running, gradually add the oil in a thin stream until the dressing is thick and creamy.
• Drizzle the dressing over the salad, and toss very gently until well distributed. Serve immediately.
serves 4–6
ingredients
450g/1lb new potatoes
900g/2lb black mussels
175ml/6fl oz dry white wine
1 small onion, sliced
2 sprigs of fresh thyme
2 bay leaves
pinch of saffron threads
4 tablespoons sour cream
2 teaspoons chopped fresh parsley
salt and ground black pepper
• Put the potatoes in a pan of cold, lightly salted water. Bring to the boil, then reduce the heat and simmer for 20 minutes or until tender. Drain and leave to cool.
• Scrub the mussels with a stiff brush and pull out the hairy beards. Discard any broken mussels, or open ones that don't close when tapped on the work surface. Rinse well. Put the wine, onion, thyme, bay leaves and half the mussels in a saucepan with a tight-fitting lid. Cover and cook over a high heat, stirring once, for 4–5 minutes until the mussels start to open. Remove the mussels as they open (discard any that remain closed). Cook the remaining mussels the same way and leave to cool.
• Reserve 125ml/4fl oz of the mussel cooking liquid and strain. While it is still warm, stir in the saffron. Whisk in the sour cream and season well.
• Cut the potatoes into quarters. Remove the mussels and discard the shells. Combine the potatoes and mussels in a bowl, and add the saffron dressing. Sprinkle with the parsley, and serve immediately.
serves 4
ingredients
250g/9oz cooked rice noodles
175g/6oz broccoli, blanched
175g/6oz mangetout, blanched
2 teaspoons sesame oil
2 tablespoons plum sauce
4 tablespoons soy sauce
sliced spring onions, to serve
chopped fresh red chillies, to serve
• In a large bowl, mix the noodles with the broccoli and mangetout, and toss with the sesame oil, plum sauce and soy sauce.
• Sprinkle with the spring onions and chillies, and serve.
serves 4
ingredients
500g/1lb 2oz red apples
3 tablespoons freshly squeezed lemon juice
150ml/5fl oz mayonnaise
1 bunch of celery, thinly sliced
4 shallots, sliced
1 garlic clove, crushed
75g/3oz walnuts, chopped
500g/1lb 2oz skinless lean cooked chicken, cubed
1 Cos lettuce
salt and ground black pepper
• Quarter, core and dice the apples. Put the diced apple in a bowl with the lemon juice and 1 tablespoon of the mayonnaise. Cover with cling film; leave for 40 minutes.
• Add the celery, shallots, garlic and walnuts to the apple, mix then add the remaining mayonnaise and blend thoroughly. Add the chicken and mix well.
• Line a salad bowl with the lettuce leaves. Pile the chicken salad into the centre, season and serve.
serves 6
ingredients
450g/1lb small waxy potatoes
125ml/4fl oz extra virgin olive oil
2 shallots, finely chopped)
4 tablespoons white wine vinegar
900g/2lb fresh asparagus tips or young asparagus, trimmed
225g/8oz young spinach leaves, rinsed and drained
salt and freshly ground black pepper
• Preheat the oven to 220°C/425°F/Gas mark 7.
• Put the potatoes in a roasting tin, drizzle with 1 tablespoon of the oil and season with salt and pepper. Roast for 20–30 minutes until just soft to the centre, then cool.
• Meanwhile, in a small bowl, whisk together some salt, pepper, the shallots, vinegar and the remaining oil. Slice the potatoes thickly, put into a large bowl, pour the dressing over and marinate for 10 minutes.
• Cook the asparagus in lightly salted boiling water for 3–4 minutes. Drain carefully, and put into a bowl of ice-cold water to retain the colour and stop the spears cooking further. Drain again, then add to the potatoes with the spinach. Toss together carefully, and serve.
serves 4–6
ingredients
vegetable oil for deep-frying
50g/2oz Chinese rice noodles
2 cooked crabs
100g/4oz alfalfa sprouts
1 small iceberg lettuce
4 sprigs of fresh coriander, chopped
1 tomato, peeled and diced
4 sprigs of fresh mint, roughly chopped
For the dressing
50ml/2fl oz vegetable oil
1 tablespoon sesame oil
1/2 fresh red chilli, seeded and finely chopped
1 piece preserved stem ginger in syrup, cut into strips, drained, and 2 teaspoons syrup reserved
2 teaspoons light soy sauce
juice of 1/2 lime
• To make the dressing, combine the vegetable and sesame oils in a bowl. Add the chilli, ginger and syrup, soy sauce and lime juice.
• Heat the oil in a wok over a high heat. Fry the noodles, one handful at a time, until crisp. Lift out and drain on kitchen paper.
• Flake the white crabmeat into a bowl, and mix well with the alfalfa sprouts. Put the lettuce, coriander, tomato and mint in a serving bowl, pour the dressing over and toss lightly. Place a nest of noodles on top, then add the crabmeat and alfalfa sprouts. Serve.
serves 6
ingredients
2 tablespoons olive oil
2 garlic cloves, sliced
2 × 400g/14oz cans flageolet beans, drained and rinsed
extra virgin olive oil for drizzling
2 tablespoons basil pesto
freshly squeezed lemon juice
salt and freshly ground black pepper
small handful of fresh basil leaves
• Heat the oil in a small heavy pan. Sauté the garlic until golden but not scorched. Stir in the beans, then leave to marinate in the oil for 10–15 minutes.
• When ready to serve, drizzle a little oil over until the beans are generously coated, then add the pesto sauce and lemon juice to taste. Season with salt and pepper, then stir in the basil leaves. Serve straight away.
serves 10
ingredients
225g/8oz broad beans
225g/8oz French beans, topped and tailed
150ml/5fl oz olive oil
1 garlic clove, crushed
2 tablespoons lemon juice
3 tablespoons chopped fresh basil leaves
100g/4oz mozzarella cheese, diced
700g/11/2lb cherry tomatoes, halved
salt and freshly ground black pepper
• Cook the broad beans in lightly salted boiling water for about 3 minutes, then drain.
• Cook the French beans in lightly salted boiling salted water for 7–10 minutes, then drain.
• Put the oil, garlic and lemon juice in a blender or food processor, and whiz to combine. Stir in the chopped basil and seasoning.
• Mix together the beans, mozzarella and tomatoes. Pour the dressing over and stir to coat completely. Cover and marinate for at least 1 hour before serving.
serves 4
ingredients
2 tablespoons white wine vinegar
150ml/5 fl oz olive oil
salt and ground black pepper
2 tablespoons pickled ginger, chopped
2.5cm/1in piece of fresh root ginger, peeled and grated
225g/8oz fresh cooked white crabmeat, flaked
1 large head chicory, trimmed and leaves separated
1/2 cucumber, seeded and pared into ribbons
1 charentais melon, peeled, seeded and cut into quarters
• Whisk together the vinegar and oil, and season with salt and pepper. In a bowl, toss the crabmeat in half the dressing. Add the pickled ginger and root ginger.
• Arrange a few chicory leaves, cucumber ribbons and a melon quarter on each of four serving plates. Spoon the crabmeat and remaining dressing over the top, and serve.
serves 4
ingredients
425g/15oz canned sweetcorn kernels, drained
425g/15oz canned black beans, drained
200g/7oz celery, chopped
100g/4oz onion, chopped
50g/2oz fresh coriander, chopped
175g/6oz ready-prepared salsa
25ml/1fl oz red wine vinegar
• Put the sweetcorn, beans, celery, onion and coriander in a large bowl, and mix well. Blend the salsa and vinegar together. Pour over the salad, and toss well.
• Cover and refrigerate for at least 1 hour before serving.
serves 4
ingredients
225g/8oz firm tofu, cut into 2 cm/3/4in cubes
100g/4oz mangetout, cut into 3cm/11/4in lengths
2 small carrots, cut into matchsticks
100g/4oz red cabbage, finely shredded
2 tablespoons chopped peanuts
For the marinade
2 teaspoons sweet chilli sauce
1/2 teaspoon grated fresh root ginger
1 garlic clove, crushed
2 teaspoons light soy sauce
2 tablespoons olive oil
• To make the marinade, put the chilli sauce, ginger, garlic, soy sauce and oil in a screwtop glass jar, and shake well.
• Put the tofu in a medium bowl, pour the marinade over and stir. Cover with cling film and refrigerate for 1 hour.
• Put the mangetout in a small pan, pour boiling water over and leave to stand for 1 minute, then drain and plunge into ice-cold water. Drain well.
• Add the mangetout, carrots and cabbage to the tofu, and toss together lightly. Transfer the salad to a serving bowl, sprinkle with the peanuts and serve immediately.
serves 8
ingredients
1 teaspoon saffron threads
6 green cardamom pods
6 cloves
1 cinnamon stick
450g/1lb basmati rice
2 tablespoons olive oil
squeeze of lemon juice
50g/2oz flaked almonds, toasted
salt and freshly ground black pepper
• Put the saffron in a small bowl with 3 tablespoons boiling water, and leave to infuse while the rice is cooking.
• Pour 1 litre/13⁄4pt cold water into a pan, season with salt and bring to the boil. Add the spices and rice. Return to the boil, stir with a fork, reduce the heat, cover and simmer for 10 minutes. Stir the rice again, then pour in the saffron liquid without stirring. Cook for a further 5–10 minutes until all of the liquid is absorbed and the rice is tender.
• Put the rice in a bowl and fluff up the grains with a fork. Stir in the oil and lemon juice, and leave to cool. Transfer to a large serving plate, season with salt and pepper, and sprinkle with the almonds.
serves 4
ingredients
700g/11/2lb canned cooked borlotti beans, drained
2 garlic cloves
2 tablespoons fresh sage leaves
1 tablespoon red wine vinegar
2 tablespoons French mustard
5 tablespoons extra virgin olive oil
250g/9oz rocket leaves
salt and freshly ground black pepper
• Put the beans in a saucepan; cover with cold water. Add the garlic and sage leaves. Bring to the boil, and simmer for 5 minutes. Drain, then season with salt and pepper.
• Combine the vinegar and mustard, and season. Slowly whisk in the olive oil.
• Toss the beans with two-thirds of the dressing. Toss the rocket leaves in the remainder of the dressing.
• Divide the dressed leaves between four serving plates. Spoon the beans over the leaves, and serve with the bean juices over the top.
serves 8
ingredients
4 large beefsteak tomatoes, about 700g/11⁄2lb in total
1 large cucumber
2 red onions
1 Cos lettuce
100g/4oz pitted black olives
225g/8oz feta cheese
For the dressing
125ml/4fl oz olive oil
50ml/2fl oz lemon juice
3 tablespoons chopped fresh coriander leaves
pinch of granulated sugar
salt and ground black pepper
• Cut the tomatoes into bite-size chunks, discarding the cores. Cut the cucumber in half crossways, then cut a cross in the end of each piece and cut into quarters. Cut the quarters crossways into bite-size pieces. Peel the onions and cut into thin wedges. Shred the lettuce.
• Whisk the dressing ingredients together in a jug. Put all the salad vegetables in a large bowl, add the olives and toss the ingredients together using your hands.
• Pour the dressing over, and toss gently to mix, then crumble over the feta cheese. Serve immediately.
serves 6
ingredients
200g/7oz spaghetti
2 tablespoons olive oil
25g/1oz butter
3 × 200g/7oz canned cooked crabmeat, drained
1 red pepper, cut into thin strips
2 teaspoons finely grated lemon zest
3 tablespoons freshly grated Parmesan cheese
2 tablespoons chopped fresh chives
3 tablespoons chopped fresh flat-leaf parsley
salt and ground black pepper
• Break the spaghetti in half, and cook in a large pan of lightly salted rapidly boiling water until al dente. Drain.
• Put the spaghetti in a large serving bowl, and toss with the oil and butter. Add the remaining ingredients, and toss to combine.
• Season with salt and pepper, and serve warm.
serves 4
ingredients
200g/7oz canned tuna in oil
4 spring onions, sliced
2 celery sticks, chopped
400g/14oz canned cannellini beans, drained and rinsed
1 tablespoon drained capers
2 tablespoons chopped fresh flat-leaf parsley
For the vinaigrette
2 tablespoons balsamic vinegar
3 tablespoons orange juice
juice of 2 limes
several dashes of Tabasco sauce
2 garlic cloves, crushed
1 tablespoon caster sugar
• To make the vinaigrette, put all the ingredients in a screwtop glass jar, seal tightly and shake well.
• To make the salad, put the tuna in a bowl and flake with a fork. Toss in the spring onions and celery, then stir in the beans and capers.
• Pour the vinaigrette over, add the parsley and toss to distribute the dressing evenly. Cover and chill until ready to serve.
serves 4
ingredients
1 cucumber
1 teaspoon salt
3 tablespoons finely chopped fresh mint
1 garlic clove, crushed
1 teaspoon caster sugar
200ml/7fl oz Greek-style yogurt
• Peel the cucumber and cut in half lengthways. Remove the seeds with a teaspoon and discard. Slice the cucumber thinly. Put in a bowl, and sprinkle with the salt. Toss through, and leave for at least 15 minutes.
• Combine the mint, garlic, sugar and yogurt in another bowl.
• Rinse the cucumber in a sieve under cold running water to flush away the salt.
• Drain well and combine with the yogurt mixture. Chill for 15 minutes and serve.
serves 4
ingredients
3 eggs
2 vine-ripened tomatoes
175g/6oz baby green beans, trimmed
125ml/4fl oz olive oil
2 tablespoons white wine vinegar
1 garlic clove, halved
350g/12oz iceberg lettuce heart, cut into 8 wedges
1 red pepper, seeded and thinly sliced
1 cucumber, cut into 5cm/2in lengths
1 celery stick, cut into 5cm/2in lengths
1/4 large red onion, thinly sliced
350g/12oz canned tuna, drained
12 pitted black olives
2 × 175g/6oz cans anchovy fillets in oil, drained
2 teaspoons baby capers, drained
12 small fresh basil leaves
• Put the eggs in a saucepan of cold water. Bring to the boil, then reduce the heat and simmer for 10 minutes. Stir during the first few minutes to centre the yolks. Cool under cold water, then peel and cut into quarters. Meanwhile, score a cross in the base of each tomato, and put in a bowl of boiling water for 10 seconds. Plunge into cold water and peel away from the cross. Cut each tomato into eight sections.
• Cook the beans in a saucepan of boiling water for 2 minutes, rinse under cold water, then drain.
• For the dressing, put the oil and vinegar in a screwtop glass jar, seal tightly and shake to combine.
• Rub the garlic over the bottom and sides of a platter. Arrange the lettuce over the bottom. Layer the egg, tomato, beans, red pepper, cucumber and celery over the lettuce. Scatter the onion and tuna over them, then the olives, anchovies, capers and basil. Drizzle the salad with the dressing, and serve.
serves 4
ingredients
250g/9oz thin instant noodles
450g/1lb cooked large prawns, peeled, deveined and halved lengthways
5 spring onions, sliced
2 tablespoons chopped fresh coriander leaves
1 red pepper, chopped
100g/4oz mangetout, sliced
For the dressing
2 tablespoons grated fresh root ginger
2 tablespoons light soy sauce
2 tablespoons sesame oil
75ml/3fl oz red wine vinegar
1 tablespoon sweet chilli sauce
2 garlic cloves (crushed)
75ml/3fl oz kecap manis
• To make the dressing, put the ingredients in a large bowl, and whisk together with a fork.
• Cook the noodles in a large pan of boiling water for 2 minutes, then drain well. Add to the dressing and mix well. Leave to cool.
• Add the prawns and remaining ingredients to the noodles, and toss through gently. Serve at room temperature.
serves 2
ingredients
175g/6oz couscous
100g/4oz cooked, flaked smoked haddock
50g/2oz cooked green peas
pinch of curry powder
2 spring onions, sliced
1 small egg, hard-boiled and chopped
2 tablespoons olive oil
2 tablespoons freshly squeezed lemon juice
salt and freshly ground black pepper
• Cook the couscous according to the packet instructions.
• Mix the couscous with the haddock, peas, curry powder, spring onions and chopped egg.
• Toss with the olive oil and lemon juice, and season with plenty of salt and pepper. Serve.
serves 4–6
ingredients
vegetable oil for frying
450g/1lb lean rump steak
3 tablespoons freshly squeezed lime juice
3 tablespoons Thai fish sauce
1 tablespoon granulated sugar
4 shallots, thinly sliced
2 garlic cloves, crushed
2 fresh red chillies, seeded and finely sliced
6–8 lettuce leaves
1 tablespoon chopped fresh coriander leaves
1 tablespoon chopped fresh chives
1/2 cucumber, peeled and cut into slices 5mm/1/4in thick
2 tomatoes, cut into eighths
• Preheat the oven to 240°C/450°F/Gas mark 8.
• Heat a little oil in a flameproof dish until it is very hot. Add the meat and brown it quickly over a fierce heat. Transfer to the oven, and roast for 10–15 minutes.
• Leave to rest for at least 5 minutes, then slice thinly.
• Mix together the lime juice, fish sauce and sugar, stirring until the sugar has dissolved. Add the shallots, garlic and chillies.
• Make a bed of lettuce on a serving dish, and pile the beef in the centre. Spoon the dressing over and scatter with coriander and chives. Arrange the cucumber and tomato wedges around the edge of the salad, and serve.
serves 4
ingredients
1/2 curly endive
1/2 small onion, very thinly sliced grated zest and juice of 1/2 lemon
1 teaspoon clear honey
2 teaspoons walnut oil
salt and freshly ground black pepper
• Tear the curly endive into neat pieces, and put in a large salad bowl. Scatter the onion over.
• Whisk together the lemon zest, juice, honey, oil and 2 teaspoons water. Season with salt and pepper, and whisk again.
• Drizzle the dressing over the endive, and serve.
serves 6
ingredients
450g/1lb new potatoes, halved lengthways
4 tablespoons extra virgin olive oil
3 smoked mackerel fillets, skinned and broken into strips
250g/9oz cherry tomatoes, halved
1/2 cucumber, seeded and diced
75g/3oz watercress
2 teaspoons horseradish sauce
2 tablespoons white wine vinegar
salt and freshly ground black pepper
• Put the potatoes in a pan of cold water, cover and bring to the boil. Cook for 10 minutes or until tender. Drain well, tip back into the pan and add 1 tablespoon of the oil. Season well with salt and pepper. Cover the pan and shake well to mix. Spoon the potatoes into a large bowl.
• Add the mackerel, tomatoes and cucumber, and top with the watercress and a pinch of salt and pepper.
• Mix together the horseradish, remaining oil and the vinegar in a bowl, and season well with salt and pepper.
• Pour the dressing over the salad. Toss gently, and serve.
serves 6
ingredients
175g/6oz beansprouts
1 small red pepper, chopped
100g/4oz peeled and deveined cooked prawns
2 teaspoons light soy sauce
2 teaspoons white wine vinegar
1/2 teaspoon granulated sugar
2 tablespoons sesame oil
salt and freshly ground black pepper
6 large lettuce leaves
1 spring onion, chopped
• Put the beansprouts in a bowl with the pepper and prawns.
• Mix together the remaining ingredients except the lettuce and spring onion, and pour over the prawn mixture. Toss well.
• Put a lettuce leaf in the bottom of each of six individual bowls. Spoon some prawn mixture on to each lettuce leaf, and scatter the spring onion over the top. Serve.
serves 4
ingredients
8 ripe tomatoes
3 spring onions, finely sliced
1 tablespoon olive oil
1 tablespoon white wine vinegar
1/2 teaspoon granulated sugar
salt and freshly ground black pepper
• Put the tomatoes in a bowl of just-boiled water for 30 seconds. Remove with a slotted spoon, then peel off and discard the skin. Cut the flesh into wedges.
• Put the tomatoes in a dish, and sprinkle with the spring onions.
• Whisk together the remaining ingredients and drizzle over the top. Leave to stand for 30 minutes before serving.
serves 4
ingredients
2 teaspoons skimmed milk
225g/8oz low-fat cottage cheese, whipped
1 teaspoon granulated sugar
2 large pears, halved, peeled and cored
8 iceberg lettuce leaves
20 seedless white grapes, halved
• Mix the milk with the cottage cheese and sugar, and blend until of a spreading consistency.
• Put the pear halves on the lettuce leaves, cut side down, and frost generously with the cottage cheese.
• Press the grapes, cut side down, into the cottage cheese.
• Chill the salad for at least 20 minutes before serving.
serves 6
ingredients
1 small green pepper, seeded and chopped
1 small onion, chopped
225g/8oz celery, chopped
450g/1lb cooked crabmeat
450g/1lb small cooked scallops
225g/8oz low-fat sour cream
1 teaspoon salt
1 teaspoon Worcestershire sauce
225g/8oz coarse breadcrumbs
25g/1oz margarine
• Preheat the oven to 180°C/350°F/Gas mark 4.
• Mix all the ingredients except the breadcrumbs and margarine in a casserole dish. Sprinkle the breadcrumbs over the top, and dot with the margarine. Bake for 30 minutes, and serve warm.
serves 8
ingredients
450g/1lb brown rice
450g/1lb lean skinless cooked chicken, diced
12 spring onions, sliced
2 celery sticks, chopped
2 green peppers, seeded and chopped
100g/4oz black olives, pitted and halved
50g/2oz pimiento, minced
100g/4oz cherry tomatoes, halved
100g/4oz fresh flat-leaf parsley, chopped
100g/4oz radishes, sliced
50ml/2fl oz olive oil
50ml/2fl oz white wine vinegar
• In a covered saucepan, cook the rice in 450ml/3/4pt water over a medium heat for about 25 minutes or until the liquid is absorbed and the rice is fluffy. Remove from the heat and leave to cool.
• Add all the remaining ingredients and toss well. Serve.
serves 4
ingredients
175g/6oz long-grain rice
50g/2oz frozen peas
50g/2oz raisins
50g/2oz toasted flaked almonds
2 tablespoons sunflower oil
1 tablespoon white wine vinegar
salt and freshly ground black pepper
• In a covered saucepan, cook the rice in 175ml/6fl oz water over a medium-high heat for about 20 minutes. Add the peas and cook for a further 5 minutes. Drain, rinse with cold water, and drain again. Empty into a salad bowl.
• Add the raisins, almonds, oil and vinegar. Season with salt and pepper. Toss well and serve.
serves 4
ingredients
1 slice white bread, cubed
1 garlic clove, quartered
1 tablespoon low-fat spread
100g/4oz rocket leaves
1 sprig of fresh coriander, leaves picked
1 sprig of fresh flat leaf parsley, leaves picked
1 red onion, sliced
1 tablespoon tarragon vinegar
salt and freshly ground black pepper
• Put the bread, garlic and low-fat spread in a small heavy frying pan over a gentle heat, and toss until golden. Remove from the heat, discard the garlic and drain the croûtons on kitchen paper.
• Put the rocket, coriander and parsley in a small salad bowl. Scatter the onion and croûtons over the top of the greens. Sprinkle with the vinegar, and season well with salt and pepper. Serve.
Serves 4
ingredients
1 Little Gem lettuce, leaves separated
2 oranges
2 large cooked beetroot, diced
1 tablespoon orange juice
1 teaspoon balsamic vinegar
salt and freshly ground black pepper
• Divide the lettuce leaves evenly among four small serving plates.
• Holding the oranges over a bowl, remove all the pith and zest. Cut the flesh into segments. Squeeze any juice from the membranes into the bowl, then discard them.
• Pile the beetroot in the centre of the lettuce leaves with the orange segments surrounding them.
• Add the orange juice to the bowl with the vinegar. Season with salt and pepper. Spoon the dressing over the beetroot, and serve.
serves 4
ingredients
450g/1lb potatoes, scrubbed and diced
100g/4oz French beans, topped and tailed, cut into short lengths
75ml/3fl oz low-fat crème fraîche
2 teaspoons chopped fresh mint
salt and freshly ground black pepper
• Cook the potatoes in lightly salted boiling water for 5 minutes.
• Add the beans to the potatoes, and cook for a further 5–10 minutes until the potatoes are tender. Drain and return to the pan.
• Add the crème fraîche and mint, and season with salt and pepper. Toss gently, and serve warm.
serves 10
ingredients
1 bunch watercress, torn
2 heads Bibb lettuce, torn into bite-size pieces
450g/1lb mushrooms, sliced
425g/15oz canned artichoke hearts, drained
1 bunch white radishes, sliced
225g/8oz fresh raspberries
For the vinaigrette
125ml/4fl oz raspberry vinegar
1/2 teaspoon salt
225g/8oz olive oil
1/2 teaspoon Dijon mustard
1/2 teaspoon freshly ground black pepper
• Put the watercress, lettuce, mushrooms, artichoke hearts and radishes in a large bowl.
• Shake the vinaigrette ingredients together in a screwtop glass jar, and drizzle over the salad. Toss well. Serve with the raspberries scattered over the top.
serves 4
ingredients
4 cooked beetroot, chopped
2 tablespoons low-fat crème fraîche
1 tablespoon snipped fresh chives
salt and freshly ground black pepper
• Put the beetroot in a bowl. Add the crème fraîche, and season with salt and pepper.
• Sprinkle over the chives, toss and serve immediately.
serves 4
ingredients
450g/1lb carrots, coarsely grated
25g/1oz low-fat spread
1 tablespoon mustard seeds
1 tablespoon freshly squeezed lemon juice
salt and freshly ground black pepper
• Put the carrots in a salad bowl, and season with salt and pepper.
• Melt the low-fat spread in a frying pan over a medium heat, and add the mustard seeds.
• When they start to pop, add the lemon juice, stir and pour over the salad. Toss well and serve straight away, while still warm.
serves 6
ingredients
50g/2oz finely chopped lean back bacon
50g/2oz pecan nuts, chopped
200g/7oz banana, sliced
300g/11oz celery, sliced
1/2 lime, thinly sliced
250g/9oz low-fat Greek-style yogurt
6 lettuce leaves
• Grill the bacon until crisp, then cut into small pieces.
• Mix together the bacon, pecan nuts, banana, celery, lime and yogurt in a bowl.
• Put a lettuce leaf on the bottom of each of six individual bowls, and divide the mixture between each bowl. Serve.
serves 4
ingredients
350g/12oz turnips
2 spring onions, white part only, chopped
1 tablespoon caster sugar pinch of salt
2 tablespoons horseradish cream
2 teaspoons caraway seeds
• Peel, slice and shred the turnips. Add the spring onions, sugar and salt, then rub together with your hands to soften the turnip.
• Fold in the horseradish cream and caraway seeds, and serve.
serves 6
ingredients
75g/3oz cherry elatine
225ml/8fl oz hot water
450g/1lb cranberry sauce
100g/4oz celery, diced
50g/2oz raisins
225g/8oz low-fat sour cream
• Dissolve the gelatine in the hot water, and chill until slightly thickened. Fold the cranberry sauce into the gelatine, and add the celery and raisins.
• Fold in the sour cream, and pour the mixture into a mould. Chill until firm, then turn out and serve.
serves 8
ingredients
8 firm ripe tomatoes
100g/4oz fresh flat-leaf parsley, chopped
1 garlic clove, crushed
1 teaspoon salt
1 teaspoon granulated sugar
1/4 teaspoon coarse-ground black pepper
100g/4oz black olives
50ml/2fl oz olive oil
2 tablespoons tarragon vinegar
1 teaspoon Dijon mustard
• Slice the tomatoes, spread them in a shallow dish and sprinkle with the parsley.
• Combine the remaining ingredients in a bowl, mix well and pour over the tomatoes. Cover with cling film, and refrigerate for at least 2 hours before serving.
serves 4
ingredients
1 slice white bread, crusts removed
1 tablespoon low-fat spread
3 rashers rindless streaky back bacon, diced
175g/6oz spinach leaves, torn into pieces
1 small onion, thinly sliced and separated into rings
1 tablespoon olive oil
2 teaspoons red wine vinegar
1 teaspoon Worcestershire sauce
freshly ground black pepper
• Spread the bread with the low-fat spread on both sides, and cut into small dice.
• Sauté the bread cubes in a frying pan until golden. Remove from the pan, and drain on kitchen paper.
• Wipe out the pan, add the bacon and fry until crisp. Remove from the pan. Drain on kitchen paper.
• Put the spinach in a salad bowl with the onion. Whisk together the oil, vinegar, Worcestershire sauce and some pepper.
• Drizzle the dressing over the salad, and top with the croûtons.
serves 4
ingredients
400g/14oz canned whole bamboo shoots
25g/1oz long-grain rice
2 tablespoons chopped shallots
1 tablespoon chopped garlic
3 tablespoons chopped spring onion
2 tablespoons Thai fish sauce
2 tablespoons lime juice
1 teaspoon granulated sugar
1/2 teaspoon dried red chilli flakes
20 small fresh mint leaves
1 tablespoon sesame seeds, toasted
• Rinse and drain the bamboo shoots, then slice and set aside in a serving bowl.
• Dry-roast the rice in a heavy frying pan until it is golden brown. Remove and grind to fine crumbs using a mortar and pestle.
• Tip the ground rice into a bowl. Add the shallots, garlic, spring onions, fish sauce, lime juice, sugar, chilli flakes and half of the mint leaves. Mix thoroughly.
• Pour over the bamboo shoots, and toss together. Serve the salad sprinkled with the sesame seeds and the remaining mint leaves.
serves 4
ingredients
175g/6oz beansprouts
1 red pepper, seeded and cut into thin rings
1 green pepper, seeded and cut into thin rings
1 onion, thinly sliced and separated into rings
For the dressing
2 tablespoons light soy sauce
1 tablespoon sherry
salt and freshly ground black pepper
• To make the dressing, put all the ingredients in a screwtop glass jar, add 2 tablespoons water, seal tightly and shake well.
• Mix together the beansprouts, peppers and onion in a large salad bowl. Pour over the dressing, toss gently and serve.
serves 6
ingredients
175g/6oz pasta shells
225g/8oz frozen prawns, thawed and drained
1 large cantaloupe melon
2 tablespoons olive oil
1 tablespoon tarragon vinegar
2 tablespoons snipped fresh chives
200g/7oz Chinese leaves, shredded
• Cook the pasta in lightly salted boiling water until al dente. Drain well and allow to cool.
• Peel the prawns, and discard the shells.
• Halve the melon, and remove the seeds with a teaspoon. Scoop the flesh into balls with a melon baller, and mix with the prawns and pasta.
• Whisk the oil, vinegar and chives together. Pour over the prawn mixture, and toss to coat. Cover and chill for at least 30 minutes.
• Use the Chinese leaves to line a shallow bowl. Pile the prawn mixture onto the leaves, and serve.
serves 6
ingredients
3 large cucumbers, peeled and thinly sliced
1 large red onion, sliced and separated into rings
125ml/4fl oz white vinegar
3 tablespoons granulated sugar
1 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon ground ginger
1 tablespoon snipped fresh chives
• Layer the cucumbers in a bowl. Add the onion.
• Put the vinegar, sugar, salt, pepper, ginger and chives in a screwtop glass jar. Seal tightly and shake well to combine.
• Pour the dressing over the cucumbers, and refrigerate for at least 1 hour before serving.
serves 4
ingredients
100g/4oz bulgur wheat
1 teaspoon salt
2 tablespoons olive oil
2 tablespoons freshly squeezed lemon juice
1 garlic clove, finely chopped
2 tablespoons chopped fresh flat-leaf parsley
1 tablespoon chopped fresh mint
1 teaspoon chopped fresh coriander leaves
3 ripe tomatoes, chopped
5cm/2in piece of cucumber, chopped
1 green pepper, seeded and chopped
4 black olives, pitted and halved
• Put the bulgur in a pan. Add 250ml/9fl oz boiling water and sprinkle with the salt. Stir and leave to stand for 20 minutes until the bulgur has absorbed all the water.
• Add the oil, lemon juice, garlic, herbs, tomatoes, cucumber and green pepper. Toss over a gentle heat for 1 minute.
• Pile the salad onto individual serving plates, and garnish with the olives before serving.
serves 4
ingredients
2 bananas, thickly sliced grated zest and juice of 1 lemon
2 heads chicory
1 tablespoon sunflower oil
1 teaspoon granulated sugar
1 tablespoon chopped fresh coriander leaves
1 tablespoon desiccated coconut, toasted
salt and freshly ground black pepper
• Toss the bananas in a little of the lemon juice to prevent browning.
• Cut a cone-shaped core out of the base of each chicory head, then separate into leaves. Arrange the leaves on a serving plate, and pile the bananas in the centre.
• Whisk together the remaining lemon juice, zest, oil and sugar. Season with salt and pepper, and whisk again.
• Pour the dressing over the salad. Sprinkle with the coriander and coconut. Serve straight away.
serves 4
ingredients
1 head radicchio
1 head chicory
2 oranges
75g/3oz raspberries
1 tablespoon raspberry vinegar
1 tablespoon freshly squeezed orange juice
freshly ground black pepper
• Separate the radicchio into leaves, and tear into small pieces. Cut a cone-shaped core out of the base of the chicory, cut the head into chunks, then separate the layers.
• Cut off all the zest and pith from the oranges. Cut the fruit into thin rounds, then slice each round into quarters. Mix together with the salad leaves, and spoon on to four individual serving plates.
• Scatter over the raspberries, and add a good grinding of pepper. Whisk together the vinegar and orange juice, and drizzle over the salad just before serving.
serves 4
ingredients
900g/2lb fresh broccoli
225g/8oz fresh mushrooms, sliced
100g/4oz low-fat sour cream
100g/4oz low-fat mayonnaise
1 teaspoon granulated sugar
pinch of freshly ground black pepper
1 teaspoon grated onion
1 garlic clove, crushed
225g/8oz canned water chestnuts, drained and sliced
• Cut off and discard the tough ends of the broccoli stalks. Break the florets into small clusters, and steam for about 10 minutes until al dente. Refresh in cold water. Drain.
• Mix together the mushrooms, sour cream, mayonnaise, sugar, pepper, onion and garlic in a small bowl.
• In a large salad bowl, combine the broccoli and water chestnuts. Add the creamed mixture, and toss gently. Cover with cling film, and refrigerate for at least 4 hours before serving.