A healthy chicken curry from the Bikini Promise + One

This dish is beautifully light and the apple juice gives a lovely sweetness. 

Serves 4 

Ingredients: 

2 tbsp olive oil
3 onions, peeled and thinly sliced
2 green bell peppers, peeled and very finely sliced
2 garlic cloves, peeled and finely chopped
2 tbsp plain flour
Freshly ground black pepper
1 tsp dried mixed herbs
1 tsp mild curry powder
4 skinless chicken breast portions, cut into chunks
300ml unsweetened apple juice
2 tbsp tomato purée
Chopped fresh flat-leaf parsley or coriander, to garnish

Method:

1. In a large, lidded frying pan, heat the oil over a medium heat. Add the onions and green peppers and stir well. Cook gently for 15 minutes, or until the onions are starting to soften and caramelize.
2. Add the garlic and cook for another 5 minutes, stirring well again. Take the onion and garlic mixture out of the pan and put to one side in a small bowl.
3. In a separate, larger bowl, mix together the flour, black pepper, herbs and curry powder. Cover the chicken pieces in the flour mixture and shake off any excess.
4. Over a high heat, cook the chicken in the frying pan (with a dash of extra olive oil if needed) for about 5 minutes. Turn, and cook for a further 5 minutes to brown all over
5. Pour in the apple juice and add the tomato purée. Stir really well to incorporate all of the flavours. Next return the onions and peppers to the pan, cover with a lid and cook for about 25 minutes
6. Check that the chicken is cooked right through. Sprinkle with a little parsley or coriander, then serve with basmati or wild rice.

Salad Nicoise from The Bikini Promise + One - fresh and healthy

This is my take on the salad nicoise, incorporating fresh, in season vegetables alongside the classic ingredients that make this a staple favourite.

Serves 2 

Ingredients: 

200g new potatoes, washed and thickly sliced
2 medium eggs
100g green beans, trimmed
1 romaine lettuce heart, leaves separated and washed
10 cherry tomatoes, halved
6 anchovies in olive oil, drained well
197g can tuna steak in spring water, drained
2 tbsp reduced-fat mayonnaise
Black pepper
2 teaspoons green capers

Method:

1. Bring a large pan of water to the boil. Add the sliced potatoes and the eggs, and cook for 7 minutes.
2. Scoop the eggs out of the pan and set aside, tip in the green beans and cook for a further 4 minutes
3. Drain the potatoes and beans and put with the eggs in a colander under cold running water until cool. Leave to dry.
4. Next, peel the eggs and cut into quarters. Arrange the lettuce leaves in 2 shallow bowls. Scatter over the beans, potatoes, tomatoes and egg quarters. Pat the anchovies with kitchen paper to absorb the excess oil and place on top.
5. Flake the tuna into chunks and scatter over the salad. Mix the mayonnaise and 1 tbsp cold water in a bowl until smooth. Season with black pepper and mix in the capers.

*Drizzle the dressing over the salad to serve

Super fresh and full of goodness - Watercress and Parsley Soup from the Bikini Promise

This bright green soup is super tasty and full of goodness. Finish it with a swirl of crème fraiche for added creaminess.

Serves 4 

Ingredients: 

1 tbsp olive oil
1 medium sized onion, finely chopped
2 cloves garlic, finely chopped
1 tsp curry powder
3 bunches of watercress, thoroughly washed with the stalks remaining
1 large handful fresh parsley leaves, chopped
1 ½ pints vegetable stock
Freshly ground black pepper
Small carton of low fat crème fraiche (optional)

Method:

1. In a medium-sized pan over a medium heat, heat the oil and sweat the onion until soft, add the garlic and cook for 2 minutes. Add the curry powder and cook for another couple of minutes stirring vigorously.
2. Now, turn down the heat to a low, add the watercress and parsley and stir for 2 minutes until it all wilts. Add the stock, season with the black pepper and simmer for 10 minutes.
3. Use a hand blender or liquidiser to puree
4. Serve hot with freshly ground black pepper and a swirl of crème fraiche (optional)

A colourful pasta dish packed with goodness - Broccoli and red pepper pasta

This simple, colourful pasta dish is packed with veggie goodness - guaranteed to fill you up until dinner.

Serves 4

Ingredients: 

275g gluten-free/wholegrain pasta
1 large courgette, diced
400g broccoli, cut into small florets
250g asparagus or green beans, cut into 1.5cm pieces
1 large red pepper, finely diced
2 garlic cloves, crushed
Zest 1 lemon
1 tbsp extra-virgin olive or chilli oil
1½ tbsp balsamic vinegar
Small bunch fresh basil

Method:

1. Cook the pasta in a large pan according to the pack instructions until al dente, adding the courgette, red pepper, broccoli and asparagus or green beans to the pan for the last 2 minutes of the cook time. Drain, then return to the pan.
2. Meanwhile, combine the garlic, lemon zest, oil and balsamic vinegar in a small bowl. Add to the pasta mixture along with the basil leaves, season with ground black pepper and toss to combine.
   
   

White haricot bean and tomato salad - a super healthy salad recipe from The Bikini Promise

I absolutely adore this salad. Haricot beans are a brilliant source of protein, fibre and iron and are inexpensive too!

Serves 6 - eat today, tomorrow and the next day! 

Ingredients: 
2 x 410g tins of white haricot beans, drained 
400g ripe tomatoes, diced 
1 red onion, sliced 
1 bunch flat leafed parsley, roughly chopped 
1 red chilli, finely diced 
4 tbsp extra virgin olive oil 
Zest and juice of 1 lemon 
Freshly ground black pepper 

Method:

1. Prepare and mix the tomatoes and drained beans together
2. Combine sliced red onions, parsley and chilli with the olive oil, lemon juice zest and black pepper, pour over the tomatoes and beans, mix well and serve. 

*Will keep for 3 days in the fridge

A quick, easy and healthy snack: Cream Cheese, Avocado and Sundried Tomatoes

Looking for a quick, easy and healthy snack? 

Spread a layer of cream cheese onto wholemeal or nutty toast and top with a small portion of avocado and sun dried tomatoes.

Kick start your Bikini Promise with Kicking Scrambled Eggs

Sally's scrambled eggs have a fiery kick that's sure to wake you up!

Serves 3 

Ingredients:
1 tsp olive oil 
1 small onion, or a couple of spring onions, peeled and very finely chopped 
1/2 green chilli, deseeded and very finely chopped, or a pinch of chilli powder 
Pinch of ground turmeric 
Pinch of curry powder 
1 tomato, roughly chopped 
6 free-range eggs, lightly beaten 
3 slices nutty bread/toast, to serve 

Method:

1. Heat the olive oil in a non-stick frying pan, add the onion and fry until softened, then add the chilli, turmeric and curry powder and stir for a minute, before adding the tomato 
2. Stir the eggs into the pan so they scramble with the onion mixture, stirring until the eggs are cooked to your liking
3. Serve immediately on slices of nutty toast