Part 12 (2/2)

Put some salad leaves on each plate. Chop the warm beetroot and scatter most of it over the salad. Then scatter the onions over the salad and spoon the chickpeas on top. Drizzle any dressing left in the bowl over the salad. Put the remaining beets on top, and season with salt and pepper.

B.

Have a slice of toasted wholemeal bread with the salad, or cut it into croutons and scatter them over the salad leaves with the onions and beets (this adds 100 calories)

C.

Have half a wholemeal roll with 1 teaspoon low-fat spread (this adds 140 calories)

D.

Have a whole wholemeal roll with 2 teaspoons low-fat spread (this adds 280 calories)

see all salads & vegetables SALADS & VEGETABLES.

Couscous salad

The flavours mingle beautifully in this easy-to-prepare salad. It's good served at a barbecue or as part of a buffet when you're entertaining.

CALORIES PER PORTION 300 kCals serves 2 100 g (312 oz) couscous 125 ml (4 fl oz) hot water 1 teaspoon tomato puree juice of half a lemon 1 tablespoon olive oil 3 ripe tomatoes, finely chopped half a cuc.u.mber, finely chopped 1 red onion, finely chopped 1 red chilli, deseeded and very finely chopped (optional) a large handful of flat-leaf parsley, chopped a sprig of mint, leaves only, chopped salt and freshly ground black pepper serve with: cos lettuce Put the couscous in a large bowl and add the hot water and tomato puree. Stir well, cover with clingfilm and set aside for 5 minutes. By the end of this time the couscous should have absorbed all the water, but if it has not, drain it with a sieve. Put the couscous back in the bowl and fluff it up with a fork to break up any lumps. Add the lemon juice and oil and stir well. Cover with clingfilm and set aside for the couscous to cool and the flavours to blend.

Put all of the vegetables in a bowl, then add the chopped parsley and mint.

Just before serving, add the vegetables and herbs to the couscous and mix together. Check for seasoning and add salt and pepper to taste. Serve on a bed of cos lettuce.

Note: Wash your hands immediately after chopping the chilli; be very careful not to touch your eyes or any other sensitive place before doing so, as chilli juices can sting.

B.

Increase the total amount of couscous to 150 g (5 oz) and have half a standard wholemeal pitta bread per serving as well (this adds 165 calories)

C.

Increase the total amount of couscous, as for B, and have a whole standard wholemeal pitta bread (stuffing it with the salad) per serving as well (this adds 240 calories)

D.

Increase the total amount of couscous to 200 g (7 oz), have a whole standard wholemeal pitta bread per serving as well, and add 2 extra tomatoes to the recipe (this adds 350 calories)

see all salads & vegetables SALADS & VEGETABLES.

<script>