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6
WHOLEGRAIN PANINI WITH FETA, RED ONIONS AND RED PEPPER serves 1
• 2 thick slices wholegrain or wholewheat
bread
• 50g reduced fat feta cheese
• ½ red onion, cut into thin strips
• ½ red pepper, cut into strips
• 2 tbsp balsamic vinegar
• ½ tsp fresh ground black pepper
Mix the onion, red pepper, balsamic vinegar and black pepper in a bowl. Spoon the mixture
on to the grill, cook till softened (1-2 minutes), and lay it on a slice of bread.
Tear the feta, sprinkle over the mixture, and top with the other slice of bread. Clean the grill,
then grill the panini for 2-3 minutes. Serve with a watercress and tomato salad.
CHICKEN TANDOORI WITH YOGURT MARINADE serves 4
• 2 boneless, skinless chicken breasts
• 200-250g carton plain low-fat yogurt
• 1 tbsp lemon juice
• 2 tsp paprika
• 2 garlic cloves, minced
• ½ tsp ground ginger
• ½ tsp cumin
• ½ tsp cayenne pepper
• ½ tsp cinnamon
Use a lidded casserole dish big enough to hold everything. Mix the yogurt, lemon juice,
paprika, garlic, ginger, cumin, cayenne and cinnamon in the dish. Cut each chicken breast into
two, add them to the dish, and turn till they’re well coated. Cover and refrigerate for 1-8 hours,
turning at least every hour. Grill the chicken till it’s cooked through (5-7 minutes). Discard the
marinade.
THE ORIGINAL BURGER serves 4
• 500g lean minced beef
• 1 tbsp Worcestershire sauce
• 1 tsp black pepper
• 1 red onion
• 4 wholegrain burger buns
• tomato, lettuce, dill pickles, etc. to garnish
Combine the mince, Worcestershire sauce and pepper, and shape into 4 burgers.
Slice the onion into 12mm/½” thick slices.
Grill the burgers for 4 minutes, top each with an onion slice, then grill for 3-4 minutes more.
Serve the burgers on the buns with your choice of garnish (tomato, lettuce, dill pickles, etc.).
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