Healthy Recipes. LIGHT

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СКАЧАТЬ on> A COMPILATION OF HEALTHY MIDDLE EASTERN RECIPIES

      RAS-EL-HANOUT CHICKEN WRAPS WITH A YOGHURT SAUCE

      Preparation time: Under 30 mins

      Cook time: 10 to 30 mins

      Serving: Serves 4-6

       Ingredients

       For the ras-el-hanout chicken wraps

      4 large chicken breasts

      2 heaped tbsp. ras-el-hanout spice mix

      7-8 tbsp. olive oil

      Sea salt, to taste

      2-3 tbsp. pomegranate molasses, to taste

      Rocket or lettuce leaves, to serve

      4-6 flour tortillas

      For the yogurt

      400g/14oz. full-fat Greek yogurt

      1 small bunch fresh mint, freshly chopped

      2 tbsp. sumac

      Sea salt and freshly ground black pepper

       Preparation

      For the ras-el-hanout chicken wraps, cut the thick side of each chicken breast horizontally to even out the thickness of each breast and ensure they cook evenly. In a small bowl, mix the ras-el-hanout with 4-5 tablespoons of the olive oil to create a paste. Smear the paste over the chicken breasts, ensuring they are well coated. Season each breast with a pinch of sea salt, cover with cling film and place in the fridge to marinate for at least 10 minutes and up to a few hours.

      To make the yoghurt sauce, put the yoghurt, fresh mint and sumac in a small serving bowl. Season with a generous pinch of sea salt and some black pepper. Mix well until the sumac and mint are evenly incorporated.

      For the ras-el-hanout chicken wraps, preheat a large frying pan over a medium heat. Add the remaining olive oil and the chicken breasts (you may want to use two pans at a time if cooking all four chicken breasts at once). Fry the chicken for about 8-10 minutes on one side and 6-8 minutes on the other side. You can check how cooked the chicken is by prodding the fattest part of the chicken strips with your finger - if it feels very springy then it needs to cook a bit longer. Check the chicken is cooked by piercing the thickest part with a skewer or small knife. If the juices run clear and the flesh is no longer pink then the chicken is cooked and ready to serve. Place your cooked chicken on a chopping board and allow to rest for a few minutes before slicing into strips.

      To serve, put a few strips of chicken on each tortilla wrap, add a dollop of the yoghurt sauce and then drizzle with pomegranate molasses. Add some rocket or lettuce leaves, roll up the tortillas and serve

      PERSIAN NOODLE SOUP

      Herbs, pulses, noodles, spinach and soured cream combine in this Iranian comfort food dish, topped with deeply caramelized onions.

      Preparation time: Under 30 mins

      Cook time: 30 mins to one hour

      Serving: Serves 4

       Ingredients

      3 tablespoon olive oil

      4 onions, 2 roughly chopped, 2 thinly sliced

      2 tsp ground turmeric

      3 garlic cloves, finely chopped

      400g tin chickpeas, drained

      100g/3½oz small brown lentils

      400g haricot beans, drained

      1 liter/1¾ pint vegetable stock

      40g/1½oz butter

      100g/3½oz linguine or Iranian reshtey noodles

      200g/7oz spinach

      30g/1oz fresh parsley

      20g/¾oz fresh coriander

      15g/½oz fresh mint

      2 x 250ml/9fl oz tubs soured cream

       Preparation

      Heat the olive oil in a large pan over a medium heat, and fry the onions for 5 minutes, or until soft and pale golden in color. Add the turmeric and garlic and cook for a further 4 minutes.

      Add the chickpeas, lentils and haricot beans to the onions and pour in the stock. Simmer for 30 minutes, stirring occasionally.

      Melt the butter in a non-stick frying pan over a low heat. Fry the sliced onions for 20 minutes, stirring occasionally, until they are deeply caramelized.

      When the beans have simmered for 30 minutes, add the noodles to the pot and cook for a further 10 minutes.

      Wilt the spinach in a pan with a little water for 2 minutes, drain and squeeze as much liquid out as you can. Roughly chop the spinach on a board, along with the parsley, coriander and mint.

      Stir the spinach and herbs into the noodles and beans. Fold in the soured cream and serve with the caramelized onions on top.

      SMOKY BABA GHANNOUJ WITH OIL-CURED BLACK OLIVES

      Preparation time: under 30 mins

      Cook time: I hour 15 mins

      Serving: serves 3

       Ingredients

      2 medium eggplants (1 3⁄ 4 lbs.)

      1⁄ 2 tsp. whole cumin seeds

      1⁄ 4 cup extra virgin olive oil, plus more to garnish

      1 bunch radishes, trimmed

      1 large kohlrabi, trimmed

      3 tbsp. mayonnaise, preferably homemade

      2 tbsp. fresh lemon juice

      2 tsp. kosher salt

      1⁄ 4 tsp. freshly ground black pepper

      Pinch of cayenne

      Pinch of ground cinnamon

      1 large garlic СКАЧАТЬ