Free The Hairy Dieters: How to Love Food and Lose Weight by Hairy Bikers Page B

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    Arrange the tomatoes and cucumber on top of the lettuce, then spoon in the prawn cocktail mixture. Arrange strips of smoked salmon on the prawns, then sprinkle with a little paprika and some ground black pepper. Add lemon wedges for squeezing and serve.

    CHICKEN CAESAR SALAD
    We’ve been creating and enjoying loads of salads and we love this one which is good and hearty. The clever little dressing makes enough for four servings, so cover what’s left and keep it in the fridge for up to three days. Use it to perk up any salad leaves.
    SERVES 2
    2 boneless, skinless chicken breasts
    1 tsp sunflower oil
    1 romaine lettuce heart
    10 cherry tomatoes, halved
    2 slices of ciabatta bread, each about 1.5cm thick (15g a slice)
    flaked sea salt
    freshly ground black pepper
     
    Dressing
    2 anchovy fillets in oil, drained and roughly chopped
    1 garlic clove, peeled and roughly chopped
    2 tbsp light mayonnaise
    1 tsp lemon juice
    15g Parmesan cheese, finely grated
    2½ tbsp cold water
    272 calories per portion
    To make the dressing, put the anchovy fillets in a pestle and mortar, add the chopped garlic clove and pound into a paste. Add the mayonnaise, lemon juice, Parmesan and water and stir well to make a pourable dressing.
    Place a chicken breast between 2 sheets of cling film and bash it with a rolling pin until the chicken is about 1cm thick. Bash the other chicken breast in the same way, then season the breasts on both sides with a little salt and plenty of black pepper.
    Dip a pastry brush in the oil and brush over the base of a large non-stick frying pan. Place the pan over a medium heat, add the chicken and cook for 2 minutes. Turn the breasts over and cook for 2–3 minutes on the other side until nicely browned and cooked through. Remove from the heat and leave the chicken in the warm pan to rest.
    While the chicken is cooking, make the salad. Separate the lettuce leaves and wash and drain them well. Tear any large leaves into smaller pieces. Arrange the lettuce in a large serving dish and scatter over the tomatoes. Toast the slices of ciabatta and tear them into bite-sized pieces.
    Put the cooked chicken breasts on a board and cut them into thick strips. Scatter these over the lettuce and tomatoes and toss everything together lightly. Spoon over half the dressing and serve while the chicken is warm. Fantastic!

    CHILLI SALAD BOWLS
    This is one of the gutsiest salads we’ve come up with – packed with beef and flavour. A proper Hairy Dieters’ feast. If you like, you can also make this with ready-made taco shells which are even lower in calories than tortillas so you can eat more filling!
    SERVES 4
    300g lean minced beef (less than 10% fat)
    1 small onion, finely chopped
    2 garlic cloves, peeled and crushed
    1 tsp ground cumin
    1 tsp ground coriander
    1 tsp hot chilli powder
    2 tbsp tomato purée
    ½ tsp caster sugar
    300ml beef stock, made with 1 beef stock cube
    4 large flour tortillas
    1 tsp sunflower oil
    1 romaine lettuce or 3 baby gem lettuces, leaves thickly shredded
    3 ripe vine tomatoes, sliced
    15cm piece of cucumber, sliced
    4 spring onions, trimmed and sliced
    freshly squeezed juice of ½ lime
    40g mature Cheddar cheese
    4 tbsp half-fat crème fraiche
    4 tbsp fresh tomato salsa sauce
    flaked sea salt
    freshly ground black pepper
    397 calories per portion
    Put the minced beef, onion and garlic in a medium non-stick saucepan and cook over a high heat for 5 minutes, stirring with 2 wooden spoons to break up any clumps of meat. Stir in the cumin, coriander and chilli and cook for 2 minutes more, stirring constantly.
    Add the tomato purée, sugar and beef stock and bring to a simmer. Cover the pan and leave to simmer gently over a low heat for 30 minutes. Remove the lid and stir the chilli mixture occasionally.
    While the beef is cooking, prepare the tortilla bowls. Preheat the oven to 200°C/Fan 180°C/Gas 6. Take a sheet of foil about 1 metre long and scrunch it up into a ball about 10cm in diameter.