A Christmas lunch doesn’t have to leave you feeling bloated and guilty for breaking your healthy eating plan. Try these recipes this festive season, courtesy of the Discovery Vitality HealthyFood Studio in partnership with the Prue Leith Chefs Academy. And yes, there’s dessert – a chocolate tart!
Watermelon, olive & feta salad
Serves: 6; Preparation time: 15 minutes; Cooking time: 0 minutes
INGREDIENTS
100g rocket leaves
600g watermelon, cubed
10 black olives, pitted and halved
¼ red onion, thinly sliced
80g reduced-fat feta cheese, cubed
2 tbsp lemon olive oil
METHOD
Wash the rocket leaves thoroughly and place on paper towel to dry before adding them to a salad bowl.
Add the cubed watermelon, olives and onion, and mix.
Top with the feta cubes.
Place in the fridge to chill until you are ready to serve.
Before serving, drizzle with lemon oil.
Tandoori-spiced turkey
Serves :8; Preparation time: 1 hour; Cooking time: 2 hours
INGREDIENTS
200ml low-fat plain yoghurt
7ml garam masala
10g paprika
5ml hot chilli powder
5ml ground cumin
2,5ml ground turmeric
30ml lemon juice
30ml canola oil
10g tomato paste
10g cloves of garlic, finely chopped
4cm fresh ginger, finely chopped
½ tsp salt
2 to 3kg whole turkey
METHOD
Combine all the ingredients except the turkey in a mixing bowl and taste.
If you prefer it spicier, add more chilli.
Remove the neck and giblets from the turkey and rinse thoroughly under cold water. Gently dry with kitchen towel. Place the turkey in a flat glass dish; fold the wingtips underneath the body of the turkey in order to stabilise it. Carefully remove the wishbone close to the neck by scraping the bone with a small knife and pulling it out with your fingers. The bone is situated in a V-shape around the neck of the turkey. This makes it easier to slice the turkey elegantly when serving.
Baste the entire turkey thoroughly with the marinade. The marinade should be brushed on generously and also add a spoonful to the cavity.
Bring the two legs of the turkey together and tie tight with some string. This will ensure that the turkey holds its shape and that it will cook evenly. Cover the turkey with plastic wrap and let it marinate overnight.
Take the turkey out of the fridge about an hour before cooking. Prepare the fire in a kettle braai. It is ready when you can keep your hand over the fire for about 8 seconds. Spread the fire out to two sides. Place a foil container in the middle. Direct heat will cause the marinade to burn too quickly.
Spray the grill with a greaser such as Spray and Cook. Place the turkey in the middle of the sprayed grill over the foil container. Put the lid on and open the ventilation three-quarters. Make sure that the ventilation control under the coals is also open.
Resist the temptation to open the lid too often.
Depending on the heat of the coals and the size of the turkey it can take up to 2½ hours to cook.
When the turkey is dark brown and you think it might be ready, insert a thermometer into the thickest part of the thigh. (Do not touch the bone.)
If the temperature reaches between 70ºC and 73ºC, the turkey is cooked and ready.
Let it rest for at least 30 minutes before serving.
Serve with wholewheat flatbread (this can also be made on the fire), yoghurt and cucumber dip, Middle Eastern salads and/or vegetable dishes.
The turkey can also be cooked in the oven at 160/170ºC for about 2 hours, depending on the size of the turkey.
Mediterranean vegetables with preserved lemon and coriander
Serves: 8, Preparation time: 20 minutes; Cooking time: 40 minutes
INGREDIENTS
2 red peppers
2 yellow peppers
2 red onions
2 aubergines, large
5ml salt
125g baby tomatoes
6 medium baby marrows
35ml olive oil
salt and pepper, to taste
30g preserved lemons, rinsed and zest thinly sliced
8 sprigs coriander leaves, chopped, plus extra to serve
METHOD
Top and tail peppers and slice into triangular chunks. Cut red onions in half lengthwise and then each half into three wedges.
Cut the aubergine into 2cm blocks. Lightly salt the aubergine and allow to degorge. Rinse the salt off after 20 minutes and dry well. Keep the baby tomatoes whole, unless they are large.
Combine the peppers, baby marrow, aubergine and onion, and drizzle with half the oil and season.
Place the seasoned vegetables in a roasting pan in a single layer and roast in a preheated oven at 190°C for 20 minutes. Then season the tomatoes and add to the rest of the vegetables. Roast for a further 15 minutes.
Remove the vegetables from the oven when they are cooked and have some colour. Stir in the preserved lemon and chopped coriander, and serve. Garnish with fresh coriander leaves.
This dish can be served hot or at room temperature.
To make your own preserved lemons:
Choose a jar in which you can preserve the lemons. It should not be too big, as they should be a bit squashed. Place a 1cm layer of coarse sea salt at the bottom of the jar.
Cut the lemons into quarters, but don’t cut through the bottom. Take a tablespoon of coarse salt and rub it inside. Place the lemons into the bottle. Squeeze a bit of juice out as you force them into the jar. You want the lemons to be covered completely in a salty lemon juice. Add dried spice for extra flavour.
Seal the jar, store in a warm, dark place and leave for at least 3 weeks. The lemon rinds should now be soft and ready to use.
Tender-stem broccoli with toasted almonds and Parmesan
Serves: 6; Preparation time: 10 minutes; Cooking time: 5 to 10 minutes
INGREDIENTS
600g long-stem broccoli
20g Parmesan, finely grated
30g flaked almonds, toasted
large pinch black pepper, freshly ground
METHOD
Trim the broccoli to remove any leaves and dry ends. Rinse well, then place in a steaming basket.
Bring a pot of water to the boil, season and place the steaming basket over it. Steam the broccoli for about 5 minutes until al dente.
Assemble the broccoli on a platter, coat with the grated parmesan, and sprinkle with toasted almonds and cracked black pepper
Date- & coconut-crusted dark chocolate tart
Serves: 14; Preparation time: 20 minutes; Cooking time: 30 minutes
INGREDIENTS
1 cup dates
½ cup coconut
400g 80% dark chocolate
550ml low-fat milk
3 eggs
200g mixed seasonal berries
METHOD
Place the dates in a food processor and blend until a smooth paste forms. Add the coconut and blend for 30 seconds until combined.
Remove date mixture from the blender. Grease a 20cm tart tin with Spray and Cook and line the base. Place in the fridge until needed.
Chop the dark chocolate very finely.
Place the milk in a pot on the stove and bring to the boil, then pour over the chocolate and let it melt. Allow the chocolate milk to cool.
Whisk your eggs and add them slowly to the chocolate mixture, mixing well after each addition.
Take tart tin out of the fridge and pour dark-chocolate mixture into it.
Bake in the oven at 155°C for about 30 minutes. The chocolate mixture should be set, but still have a slight wobble in the middle.
Remove from the tin and decorate with fresh berries just before serving.
Discovery Vitality HealthyFood Studio in Sandton runs a number of cooking courses. Call 0860 372 029, e-mail healthyfoodstudio@discovery.co.za or visit www.discovery.co.za to book a course and find healthy recipes.
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