Cooking with pepper, herbs, and spices can make delicious meals with no added salt (from Models, Getty).
It’s salt awareness week. Of course you were aware of the existence of salt … but this week Charity Action on Salt would like to bring our attention to the fact that too much can lead to serious health problems.
Reduce the amount you eat by spicing up the flavor with these flavorful dishes.
Chicken tagine with apricots
Chicken and Olive Tajine (Getty)
Moroccan inspired and tastes like a vacation. What is there not to love?
Served: 2
ingredients
2 tbsp olive oil
4 chicken legs
1 small onion, chopped
Zest and juice of 1 lemon
1 tbsp tomato puree
1 tsp Ras-El-Hanout
1 clove of garlic, thinly sliced
1 teaspoon ginger, finely chopped
1 tbsp tomato puree
1 tsp Ras-El-Hanout
30 g of dried apricots
30 g of stoned green olives
500ml chicken broth
1 teaspoon honey
black pepper
chopped parsley and toasted almonds
method
1. Heat 1 tablespoon of oil in a large pan over medium heat and add the chicken. Cook, turn regularly, until the skin is tanned. Put on a plate.
2. Heat the rest of the oil, lower the heat and add the onions. Cook, stirring, until tender (10 minutes). Add the lemon peel and juice, garlic and ginger and cook for 2-3 minutes to release the scents.
3. Add tomato paste, Ras-el-Hanout, apricots and olives and pour into the broth. Bring to a boil, then bring to a boil and add the chicken.
4. Stir occasionally for 10-15 minutes, until the chicken is cooked through and the broth is reduced by about half.
5. Stir in honey, season with pepper and sprinkle with roasted almonds and parsley.
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Baked salmon with a pesto crust
Baked Salmon with Pesto Crust (Getty)
Healthy and very simple, this is an ideal midweek dinner served with rice or couscous.
Served: 2
method
1 tbsp olive oil
2 salmon fillets, skin on
1 tbsp lemon juice
½ tbsp lemon peel
1 tbsp grated parmesan cheese
2 tbsp basil pesto
30 g breadcrumbs
black pepper
method
1. Preheat the oven to 200 ° C (180 ° fan)
2. Mix the olive oil and lemon juice and brush everything over each fillet. Put them on a baking sheet.
3. Mix the pesto, parmesan, breadcrumbs and lemon zest, press the mixture onto each fillet and season with pepper.
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4. Bake for about 12 minutes, until the fish is cooked through and crispy.
5. Serve with additional lemon to squeeze.
Observe: Simple Steps to a Healthier Life
Thai green curry with prawns
Thai green curry with prawns (Getty)
Flavorful and filling, with shrimp for extra protein. A healthy fakeaway that everyone will love.
Served: 2
ingredients
2 tbsp sesame oil (or sunflower oil) separately
1 clove of garlic, chopped
1 “fresh ginger, chopped
1 teaspoon lemongrass paste
2 shallots, chopped
2-3 green chili peppers, chopped
1 tbsp fish sauce
a handful of coriander
Juice of 1 lime
200 ml coconut milk
1 teaspoon brown sugar
40 g sliced green beans
half a green pepper, sliced
150g prawns
a few basil leaves
method
1. Mix 1 tablespoon of oil, garlic, ginger, lemongrass, shallots, green chillies, fish sauce and coriander (or beat them together with a pestle and mortar).
2. Heat the other tablespoon of oil in a non-stick pan over medium heat and cook the paste for 2 minutes, stirring constantly.
3. Add the lime juice and stir.
4. Add the coconut milk and beans and stir in the brown sugar. Bring to a boil, then simmer for 10 minutes.
5. Remove the veins from the shrimp (if necessary) and add. Cook another 2-3 minutes until they turn pink.
6. Serve with cooked rice, garnished with the basil leaves.
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Vegetable chilli with guacamole
Vegetable chilli with guacamole (Getty)
Simple and full of filling flavor. Batch cook this for the coming week if you are busy.
Served: 4
ingredients
1 tbsp olive oil
1 red onion, chopped
1 red pepper, chopped
3 cloves of garlic, crushed
1 red chilli, finely chopped
1 teaspoon ground cumin
1 teaspoon cayenne pepper
1x 400g chopped tomatoes from the can
200 ml of water
2 peeled sweet potatoes, cut into pieces
1x 400 g black beans or kidney beans
black pepper
1 avocado
Juice of 1 lime
method
1. Pour the oil into a baking dish over medium heat.
2. Add the onion and pepper and cook for 10 minutes or until tender.
3. Add garlic, chilli and spices and stir.
4. Pour tomatoes, water and sweet potatoes and bring to the boil. Bring to a boil.
5. Cover and cook for 40 minutes, stirring occasionally, until the potatoes are cooked through and the liquid is reduced.
6. Add beans, stir, season with pepper.
7 Peel and chop the avocado and pour over the lime juice. Season with black pepper. Serve scattered over the chillies.
Continue reading: 3 seriously lazy stew recipes from around the world
Spaghetti with garlic, fennel and tomato
Garlic, Fennel, and Tomato Spaghetti (Getty)
Simple but tasty – this is one to add to your staple list.
Served: 2
ingredients
2 tbsp olive oil
1 fennel bulb, chopped
1 teaspoon fennel seeds
2 cloves of garlic (leave whole)
1 small red onion, sliced
2 large tomatoes
2 servings of pasta (see package for cooking instructions)
Handful of fresh basil leaves
Juice of ½ lemon
black pepper
method
1. Preheat the oven to 180 ° C (160 ° fan).
2. Pour the olive oil into a baking sheet and add the fennel, seeds, garlic and onion. Roast for 8-10 minutes, then place tomatoes on the tray for another 10-15 minutes.
3. Boil the noodles in salted water and drain them. Leave 1 cm of cooking water in the pan.
4. Squeeze the garlic and tomatoes out of the skin and mix everything through the pasta. Add the lemon juice, shredded basil leaves, a splash of olive oil, and plenty of black pepper to serve.
Watch: Mom of Three Jen shows you how to make simple three-ingredient pizza with the kids
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