Here, spears of asparagus, peppers and green onions are grilled in a ridged cast-iron pan, then mixed with oven-baked Parmesan croutons. If you haven’t got a ridged grill pan, the vegetables can be sizzled under the broiler.
A selection of ground and whole spices and a hint of coconut flavour the mixed vegetables in this contemporary curry, which is cooked in stages so that all the individual tastes remain distinct and delicious. Serve stir-fried vegetable curry with boiled rice.
Brimming with the sunny flavours typical of southern France, this delectable vegetable tart provencale is perfect for a lunch or light dinner. An easy-to-assemble, herb-scented crust is the perfect partner for heart-healthy fresh vegetables.
In this delicious dish, grilled slices of eggplant and zucchini are layered with a rich tomato sauce and cumin-flavoured yogurt, then baked. Thick slices of multi-grain bread and a crisp green salad are perfect accompaniments for baked eggplant with yogurt.
When asparagus is in season, run to the nearest grocery store and buy a big bunch. Cook it quickly and lightly. Stir-frying asparagus, rather than boiling it, preserves the water-soluble vitamins, including folate. Sesame stir-fried asparagus and peas is an exotic way to serve this delicious vegetable.
These oven-baked beans are cooked slowly to create a richly flavoured vegetable dish’a revelation if you’ve only ever eaten the canned variety. Serve Boston baked beans alongside grilled meat, together with potatoes or bread.
Choose ripe, well-flavoured tomatoes for this dish. Hollowed out, tomatoes make the perfect container for a spicy eggplant, dried apricot and nut couscous. Serve the spiced couscous tomatoes with sesame breadsticks.
Hiding inside a butternut squash’s skin is dense, mildly sweet orange flesh that’s an excellent source of disease-battling beta carotene. Butternut squash gratin is a tasty way to enjoy this healthy vegetable. A big butternut can be a bit tricky to cut up; you’ll do best with a large, sturdy chef’s knife.
The crispy golden topping in this simple side dish is usually made by frying the breadcrumbs in a generous quantity of butter. This version of cauliflower with crispy crumbs uses a modest portion of olive oil and fresh herbs to flavour the topping.
You might think that only deep-frying could make truly crispy potatoes, but we are happy to prove you wrong. These crunchy potato cakes, lightly glazed with fragrant Parmesan cheese, require just 2 teaspoons of oil!
Pineapple and pear give this fruity pasta salad a sweet accent, while balsamic vinegar adds a delightful piquancy. With lean ham, cheese, fruit and vegetables all adding their own nutrients to balance the pasta, the result is a marvellous dish.
Broiled vegetables are delicious with chunky pasta in a tangy dressing. Serve this rustic broiled vegetable and rigatoni salad as a light lunch or as an accompaniment to broiled poultry or meat, when it will serve 6 or 8 people.
Creamy potato salads can be healthy, too!
When tomatoes are at their peak of sweetness, this garlicky tomato salad is particularly delicious. It’s eye-catching, too, if you make it with a mixture of different-coloured tomatoes’new varieties are coming on the market all the time.
This fresh-tasting crunchy nut coleslaw is made with white cabbage, carrot and radishes, flecked with green onions, sultanas and peanuts.
The tanginess of citrus fruit marries well with poultry, especially turkey, which can sometimes be a little light on flavour. Here, pan-fried turkey escalopes are paired with a citrus honey sauce. For a simple accompaniment, steam some new potatoes.
Here, strips of duck are stir-fried with onions, water chestnuts, bok choy, bean sprouts and pear. Very little oil is needed for a stir-fry, and adding lots of vegetables keeps the quantity of meat down. Serve spicy stir-fried duck with rice noodles.
Rather than rubbing butter over chicken before roasting, here a paste of fresh herbs and reduced-fat ricotta cheese is pushed under the skin. This keeps the roast herb and garlic chicken beautifully moist as well as adding a wonderful flavour.
Always an impressive dish, a whole chicken provides plenty of protein, little saturated fat, and good amounts of B vitamins and zinc. A meal like this golden-roasted chicken with old-fashioned stuffing is perfect for noteworthy occasions, or just a simple family dinner.
Because the flavour of chicken is mild, it benefits from a tasty baste when barbecued or broiled, such as in this recipe for spicy Jamaican barbecued chicken. Basting also helps to keep the outside from burning until the chicken is cooked through’especially when cooking over charcoal.