THAI GREEN CHICKEN CURRY
Thai Green Curry is a really popular dish so it makes an ideal choice for a dinner party. The use of Low-GI basmati rice and the addition of plenty of protein from the chicken helps to keep the overall GI of this meal low.

Preparation time: 10 minutes
Heat the oil in a large, heavy-based frying pan or wok. Add the onion and chillies and cook gently over medium heat for 5 minutes. Add the curry paste to the pan and cook, stirring frequently, for 2 minutes. Add the lemongrass and chicken and cook, stirring frequently, for a further 5 minutes, until the chicken is sealed.

Add the stock and coconut milk and bring to the boil. Reduce the heat and simmer gently for 15–20 minutes, until the chicken is tender.

To cook the rice, bring a large saucepan of water to the boil. Add the rice and return the water to the boil. Stir, then reduce the heat and simmer for 11 minutes. Drain and let stand for 2 minutes.

Meanwhile, bring a separate saucepan of water to the boil. Add the green beans and cook for 6–8 minutes, until just tender, then drain. Remove the lemongrass from the curry and stir in the beans and most of the coriander. Serve the curry on a bed of rice, sprinkled with the remaining coriander.

Variation: This curry would work equally well with fresh fish or shellfish instead of the chicken. You could use salmon, monkfish or large raw prawns, peeled if preferred, or a mixture of fish and shellfish. Adjust cooking times accordingly.

1 tablespoon olive oil
1 large onion, finely chopped
2 green chillies, deseeded and thinly sliced
2–3 tablespoons Thai green curry paste, to taste
1 stalk lemongrass, crushed
600 g chicken breasts or thigh fillets, fat removed and thinly sliced
450 ml hot chicken stock
150 ml low-fat coconut milk
400 g basmati rice
250 g green beans, diagonally sliced
2–3 tablespoons chopped
fresh coriander

NUTRITIONAL INFORMATION
(per serving)

Kcal: 775
Fat: 20 g (3 g saturated)
Protein: 56 g
Carbohydrate: 82 g

SERVES 4

75 g rocket leaves
100 g baby spinach leaves, lightly rinsed
50 g watercress
16 cherry tomatoes, halved
4 salmon fillets, about 200 g each, trimmed and boned
1 tablespoon olive oil
4 cloves garlic, halved
balsamic vinegar, for drizzling
sea salt and freshly ground black pepper

Cannellini bean purée
400 g canned cannellini beans, drained and rinsed
1 garlic clove, crushed
1½ tablespoons freshly squeezed lemon juice
2 tablespoons chopped fresh thyme
2 teaspoons olive oil
sea salt and freshly ground black pepper

NUTRITIONAL INFORMATION
(per serving)

Kcal: 425
Fat: 15 g (2 g saturated)
Protein: 40 g
Carbohydrate: 12.5 g

SERVES 4

PAN-FRIED SALMON WITH CANNELLINI BEAN PURÉE
Who says you have to eat salmon with rice, potatoes or pasta? This novel, tasty and rather sophisticated recipe uses low-GI, high-fibre beans instead.

Preparation time: 10–12 minutes
Reserve a few rocket leaves for serving then put the remaining rocket, spinach and watercress in a salad bowl. Add the cherry tomatoes and set aside.

To make the cannellini bean purée, put the beans, garlic, lemon juice, thyme, oil and 2 tablespoons of water in a food processor or blender. Season with salt and pepper, to taste, then process to a smooth, soft purée. Add a little more water, if necessary. Transfer to a saucepan and heat gently for about 5 minutes, stirring frequently, until piping hot. Alternatively, put the purée in a microwaveable bowl, cover and cook on high for about 4 minutes, stirring halfway through, until piping hot. Let stand for 1 minute before serving.

Meanwhile, to cook the salmon fillets, heat the oil in a non-stick frying pan. Add the garlic and fry gently for 1 minute. Add the salmon and cook for 5–8 minutes, turning once halfway through.

Drizzle the salad with a little balsamic vinegar, season to taste with salt and pepper and toss well. Put a spoonful of cannellini bean purée on each of 4 warmed serving plates. Put the reserved rocket leaves on top, followed by the salmon. Drizzle with a little extra virgin olive oil. Serve immediately with the salad.

Variation: The bean purée would be delicious with most grilled foods. Try chicken, turkey, large prawns or tuna. Use other beans or a mixture of two or three types and keep the purée slightly chunky, if you prefer.

ORANGE AND MANGO 'ICE CREAM'
I love this dessert, as does my two-year-old boy. The mango blends with the yoghurt and creme fraiche in such a way as to make this pudding taste deliciously creamy, just like ice cream. It is a fantastic cheat of a recipe because although it is extremely quick and easy to make, a great way of 'upping' your fruit intake, packed full of immune-boosting vitamins A and C and very low fat, it tastes rich, creamy and decidedly wicked!

Preparation time: 15 minutes
Set your freezer to rapid freeze at least 30 minutes before required and remember to return it to its normal setting afterwards.

Scoop out the flesh from the oranges, leaving the skins intact. If necessary, cut a small slice off the base of each orange half so that they stand upright. Put the orange and mango flesh, orange zest, yoghurt and crème fraîche in a blender. Blend for a few minutes until smooth. Spoon the mixture into a freezeable container and freeze for 2 hours, stirring occasionally to break up the ice crystals.

Spoon the mixture into the orange halves. Return to the freezer and leave for at least 1 hour, or until frozen solid. Let soften in the refrigerator for at least 30 minutes before serving. Serve 2 orange halves per person sprinkled with some freshly-grated chocolate.

Variation: You could use pink grapefruit instead of the oranges; add 2 tablespoons of finely grated zest to the yoghurt mixture. You could simply freeze the mixture in a container and serve it in scoops after letting it soften in the refrigerator.

4 large oranges, halved
2 large mangoes, peeled and stoned
2 tablespoons finely grated
unwaxed orange zest
3 tablespoons low-fat natural yoghurt
3 tablespoons low-fat
crème fraîche
2 squares plain chocolate, grated

NUTRITIONAL INFORMATION
(per serving)

Kcal: 191
Fat: 4 g (1.5 g saturated)
Protein: 4 g
Carbohydrate: 38 g

SERVES 4

CONVERSION CHARTS
Weights and measures have been rounded up or down slightly to make measuring easier.