Lettuce and orange salad
Once you have tasted this salad, you'll be hooked. While I was assembling the lettuce and oranges it inspired me to add some dates, honey and walnuts, since it was autumn - the season for wet walnuts. These ingredients are not foreign to the Moroccan kitchen and they enrich this salad, upgrading it to a dish fit for a festive lunch or dinner.Ìý
Ìý
Ingredients
8-10 cos lettuce leaves
3 orangesÌý
4 medjool dates, cubed
4-6 shelled walnuts, coarsely chopped
half teaspoon sea salt
1 tablespoon extra virgin olive oil
three quarters of a tablespoon honey
half tablespoon orange flower water
half tablespoon lemon juiceÌý
a little black pepperÌý
a few mint leaves, coarsely chopped
One
Slice the lettuce leaves into thin-medium ribbons. PeelÌýtwo and a half of the oranges and then squeeze the juice of the remaining half orangeÌýand add to a bowl with the lettuce leaves, oranges, dates, walnuts, salt and oil.Ìý
Two
Dissolve the honey in the flower water and lemon juice and add to the ingredients in the bowl. Sprinkle with the pepper and mint, toss thoroughly and serve.
Serves 4
nutrient analysis per serving 787 kJ - 187 kcal - 3 g protein - 25 g carbohydrate -
25 g sugars - 9 g fat - 1 g saturates - 4 g fibre - 0.3 g sodium
Healthy tip
This is an extremely refreshing and nutritious salad with valuable anti-cancer carotenoids such as vitamin C. It is rich in calcium, potassium, phosphates, iron, folic acid, silicon, fibre and lutein. Remember to use the pith of the oranges, since this is high in bioflavonoids, which is excellent for blood vessels. Another benefit is that substances in lettuce leaves induce sleep.
Chicken, chickpeas and raisins
This is a comforting and energizing dish. It has subtle flavours in spite of the powerful aroma of saffron. The turmeric bestows a beautiful pale colour on the liquor.
Ingredients
75 g (3 oz) dried chickpeas, soaked overnight, or 400 g (13 oz) can chickpeas, drained and rinsed
750 mlÌý(one and a quarter pints) waterÌý
2Ìýand a halfÌýsmall-medium onionsÌý
1 medium chicken, skinned and cut into 4-6 piecesÌý
bouquet garni: 1 celery stick, 1 bay leaf, 1 large cinnamon stick
a few saffron threads
50-125 g (2-4 oz) raisins
three quarter teaspoon turmeric
300 g (10 oz) organic couscousÌý
salt and black pepper
One
Drain the soaked chickpeas and rinse well. Put in a medium pan with the water and bring slowly to the boil, skimming the surface as foam forms. Reduce the heat to low, cover and simmer for 2 and a halfÌýhours or until nearly soft.Ìý
Two
Meanwhile, coarsely slice 1and a halfÌýonions and grate the remaining onion. If using canned chickpeas, bring the water to the boil and add, along with the grated onion, chicken, bouquet garni and saffron. Bring to the boil, then reduce the heat to low, cover and simmer for 10 minutes.Ìý
Three
Add the sliced onions and raisins to the pan. Bring to the boil, then reduce the heat, cover and simmer for a further 20 minutes. Spoon a little of the stock into a bowl and stir in the turmeric until dissolved. Add to the pan and cook for a further 10 minutes or until the chicken is tender.Ìý
Four
Meanwhile, cover the couscous with water. Rake it through with your fingers, then drain and immediately spread it evenly over a large tray or shallow pan. Rake the grains with your fingers a few times to aerate them, then leave for 20-30 minutes until the water is absorbed and the couscous is relatively dry.Ìý
Five
Rub the couscous gently between your palms, allowing it to fall back into the tray or pan, to break down any lumps.Ìý
Six
Measure 450 ml (three quarters of a Ìýpint) of the stock into a pan, taste and adjust the seasonings and bring to a rapid boil. Remove from the heat and quickly add the couscous, then cover and leave for 10 minutes or until the stock has been fully absorbed.
Seven
To serve, place the couscous in a circle on a serving plate and pile the chicken in the middle. Serve the remaining sauce alongside. Serve hot or warm.
Serves 4-6
nutrient analysis per serving 2099 kJ - 498 kcal - 49 g protein - 67 g carbohydrate - 18 g sugars - 6 g fat - 1 g saturates - 5 g fibre - 0.2 g sodium
Healthy tip
This dish is high in protein and B vitamins, including inositol and choline (important for the nervous system, growth of hair and for reducing bad cholesterol). It is also rich in phosphorus, iron, potassium, magnesium, zinc, copper, quercetin and calcium.
|
Ìý
