LIGHTLY CURRIED SWEET POTATO SOUP

INGREDIENTS:

 3 sweet potatoes;  2 carrots; 1 onion;  2 cloves of garlic;  1 can light coconut milk;  2 pints of vegetable stock (kallo is wheat free, find it in health shops); 3tsp of mixed cardamom, ginger and cumin;  seasoning to taste.

METHOD:

 In a saucepan gently fry the spices for 45 seconds to release their full flavour.

Add the onion and garlic and sweat without colouring for 2-3 minutes until soft,
(remember to add splash of water instead of oil to have a healthier dish in all cooking).

Add the sweet potato nad carrot and the coconut milk, then simmer for 2-3 minutes.

Add the stock and simmer for 30 minutes.

Blitz with a hand blender and season to taste.

Wheat, dairy free - high in vitamin A, fibre and antioxidants.

Harissa Spiced Chicken with bean and couscous salad

Serves 2. Calories 396.

Ingredients: 2x100g skinless free range chicken fillets; 1tbsp harissa; 1tbsp honey; juice of half a lemon; half a tsp each of ground coriander, ground cumin and ground cinnamon; 1 tsp extra virgin olive oil; 100gcouscous; 1 spring onion, finely chopped; 125ml chicken stock; juice of half a lemon; half a can of drained mixed beans; 1 tomato, deseeded & diced; 1 tbsp of fresh chopped mint; 1 tbsp low fat natural yoghurt..

1. Slice chicken in half lenghtways to give you four pieces, & slash each twice to a depth of 1cm.

2. Mix the harissa, honey, lemon juice, spices & oil together in a non stick metallic bowl and allow the chicken to marinate in this mixture overnight, or for at least 20 minutes.

3. Put the couscous in a bowl with the spring onion & pour over the chicken stock & lemon juice. Cover & leave to stand for 5 minutes. Then fluff with a fork & add the beans, tomato and mint. Season to taste, mix well & cover again until ready to use.

4. Heat a non stick pan over med heat, add chicken & cook for about 4 mins on each side, or until carmelised on the outside& cooked through. Serve 2 chicken pieces on each plate on top of a generous pile of couscous. Finish with a drizzle of yoghurt.