Shape Up For Summer With Shallots

Posted on: 01 July 2008 by Gareth Hargreaves

Three delicious healthy eating recipes using British shallots.

If you want to shed a few pounds for summer but don’t want to deprive your taste buds of delicious foods, try cooking with shallots.

Shallots add lots of flavour and texture to savoury dishes – ideal if you want to cut down on the calories but don’t want to compromise on flavour.

We’ve created three delicious healthy eating recipes using British shallots.

Chicken Baked With Shallots, Olives & Thyme

For a really tasty meal that all the family can enjoy, which can be cooked in just one dish, try chicken baked with olives and shallots.

Serves 4

Getting ready: 10 minutes

Cooking time: 30 minutes

Ingredients

4 skinless chicken breast fillets
12 shallots, peeled
4 garlic cloves
16 good quality pitted green olives
2 sprigs fresh thyme
2 tablespoons of extra virgin olive oil
2 tablespoons of sherry vinegar
Salt and freshly ground black pepper

Method

Preheat the over to 190C/ Gas 5 and arrange the chicken breast in a shallow roasting tin or baking dish.

Tuck the shallots, garlic and olives in around the chicken and place the thyme sprigs on top.

Drizzle over the oil and season with salt and pepper, bake for 20 minutes, then remove from the oven and drizzle over the sherry vinegar.

Cook for a further 10 minutes, until the chicken is cooked through and serve with a green salad.

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Prawn buckwheat noodles with soy and ginger shallotsPrawn Buckwheat Noodles With Soy & Ginger Shallots

Roast shallot and broad bean couscous - a really colourful dish which can be served warm or cold, this combines the sweetness of roasted shallots with the summery flavours of fresh mint and broad beans.  

Serves 4

Getting ready: 10 minutes plus 20 minutes marinating time

Cooking time: 10 minutes

Ingredients

12 small shallots, peeled halved
3 tablespoons of soy sauce
2.5cm piece of fresh ginger, peeled and grated
2 tablespoons of sunflower oil
1 red chilli, seeded and finely sliced
2 garlic cloves, finely chopped
250g shelled large raw prawns
250g spring greens, trimmed and shredded
200g buckwheat noodles, cooked according to the instructions on the packet

Method

Put the shallots in a small, non-metallic bowl with the soy sauce and ginger.

Cover and set aside to marinate for 20 minutes before draining and reserving the marinade.

Heat the oil in a wok or large frying pan and add the shallots.

Stir fry for three minutes, until starting to turn golden; add the chilli, and garlic and stir fry for one minute, then add the prawns and stir fry for another two minutes, until they have turned pink.

Add the spring greens to the pan and stir fry for two minutes, until just tender. Pour in the reserved marinade and simmer for 30 seconds.

Add the cooked noodles to the pan, mix well and serve straight away.

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Roast shallot and broad bean cous-cousRoast Shallot & Broad Bean Cous-Cous

Wow your friends with Prawn buckwheat noodles with soy and ginger shallots - a simple dish packed full of flavours of the orient. 

Serves 4

Getting Ready: 20 minutes

Cooking Time: 15 minutes

Ingredients

8 shallots, peeled and halved
1 tablespoon of olive oil
½ tablespoon of smoked paprika
200g cous-cous
300ml vegetable stock
200g broad beans
Grated rind and juice
1 small lemon
150g feta cheese, crumbled
A handful of chopped fresh mint
Salt and freshly ground black pepper

Method

Preheat the over to 190C/ Gas 5 and put the shallots in a small roasting tin and drizzle with the oil.

Season with salt and pepper, roast for 10-15 minutes until tender and golden.

Put the cous-cous in a bowl and stir in the paprika, pour over the stock and cover with cling film. Set aside for 10-15 minutes.

Cook the broad beans in boiling salted water for two-three minutes, until tender. Drain and refresh under cold running water before slipping the beans out of their grey skins.

Fluff up the cous-cous and stir in the beans, lemon rind and juice, feta, mint and shallots.

Web Links

UK Shallots:  www.ukshallot.com

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