If you love exotic food, then the orange marinated fish and rice recipe is one you are definitely going to want to try out for yourself. You will need quite a few ingredients to prepare this recipe but it will definitely be worth it, especially when you take the nutritional value into consideration here.

Green pepper, red pepper, yellow pepper, long grain rice, onion - this recipe is full of fresh and nutritious vegetables and delicious spices as well such as cumin, oregano, and salt and pepper.

Ingredients (Serves 4)

• 450 g firm white fish fillets (such as cod or monkfish), skinned and cut into 2.5cm cubes
• 2 tsp ground cumin
• 2 tsp dried oregano
• 2 tbsp lime juice
• 150 ml unsweetened orange juice
• 1 tbsp dark muscovado sugar
• 3 garlic cloves, chopped finely
• 1 large onion, chopped
• 1 medium red pepper, deseeded and sliced into rings
• 1 medium green pepper, deseeded and sliced into rings
• 1 medium yellow pepper, deseeded and sliced into rings
• 1.2 liters fish stock
• 350 g long grain rice
• salt and pepper
• crusty bread to serve
• fresh oregano leaves and lime wedges to garnish

1. Place the cubes of fish in a bowl and add the cumin, oregano, salt and pepper, lime juice, orange juice and sugar. Mix well, cover and leave to chill for 2 hours.
2. Place the garlic, onion and peppers in a large pan. Pour over the stock and stir in the rice. Bring to the boil, cover and cook for 15 minutes.
3. Gently add the fish and the marinade juices to the pan. Bring back to the boil and simmer, uncovered, stirring occasionally but taking care not to break up the fish, for 10 minutes until the fish is cooked and the rice is just tender.
4. Season with salt and pepper to taste and transfer to a warm serving plate. Garnish with fresh oregano and lime wedges and serve with crusty bread.

“If you prefer, you can also use rum in the marinade instead of the orange juice”.

Everyone loves a good stroganoff, but if you are trying to stay healthy then you are going to want to make sure you choose a stroganoff that is going to be full of fresh and nutritious ingredients. Take for instance the chicken stroganoff recipe, which features savory ingredients such as chicken fillet, onions, cloves, tomato puree, mushrooms, and green pepper.

This is a fantastic recipe that the whole family will love, and one of the best things is that you can refrigerate the leftover portions and keep them for up to a week.

Ingredients (Serves 4)

• 350 g lean chicken fillet
• 1 tbsp vegetable oil
• 1 medium onion, chopped
• 2 garlic cloves, crushed
• 25 g plain flour
• 2 tbsp tomato puree
• 425 ml fresh chicken stock
• 125 g button mushrooms, sliced
• 1 large green pepper, deseeded and diced
• 1/2 tsp ground nutmeg
• 4 tbsp low fat natural unsweetened yogurt
• salt and pepper
• rice, freshly boiled to serve
• ground nutmeg and chopped parsley to garnish

1. Trim away any excess fat and silver skin from the chicken, then cut the meat into slices about 1 cm thick.
2. Heat the oil in a large frying pan and gently fry the chicken, onion and garlic for 4 to 5 minutes until lightly browned.
3. Stir in the flour and tomato puree, pour in the stock and stir to mix thoroughly.
4. Add the mushrooms, pepper, seasoning and nutmeg.Bring to the boil, cover and simmer for 20 minutes or until the chicken is tender and cooked through.
5. Remove the saucepan from the heat and stir in the yogurt.
6. Garnish the boiled rice with chopped parsley. Spoon extra yogurt on top of the chicken and mushrooms and dust with a little ground nutmeg.

“You can buy ready made chicken, vegetable and fish stocks from leading supermarkets. Although more expensive they are better nutritionally than stock cubes which are high in salt and artificial flavorings. However, home made stock is the best of all!”

There are some great soups out there, but if you want one that is really filling and hearty, then you definitely are going to want to try the chicken and asparagus soup recipe. All you need is some fresh asparagus, chicken stock, garlic, and a few other tasty ingredients, and in no time at all you will be able to whip up a delicious batch of chicken and asparagus soup.

This soup is not only savory but very healthy for you as well, as it is full of lean meat and vegetables.

Ingredients (Serves 4)

• 225 g fresh asparagus
• 850 ml fresh chicken stock
• 150 ml dry white wine
• 1 sprig each fresh parsley, dill and tarragon
• 1 garlic clove
• 60 g vermicelli rice noodles
• 350 g lean cooked chicken, finely shredded
• 1 small leek
• salt and white pepper

1. Wash the asparagus and trim away the woody ends. Cut each spear into pieces 4 cm long.
2. Pour the stock and wine into a large saucepan and bring to the boil.
3. Wash the herbs and tie them with clean string. Peel the garlic clove and add, with the herbs, to the saucepan together with the asparagus and noodles. Cover and simmer for 5 minutes.
4. Stir in the chicken and plenty of seasoning. Simmer gently for a further 3 to 4 minutes or until heated through.
5. Trim the leek, slice it down the center and wash under running water to remove any dirt. Shake dry and shred finely.
6. Remove the herbs and garlic and discard.
7. Ladle the soup into warm bowls, sprinkle with shredded leek and serve at once.

Variation

You can use any of your favorite herbs in this recipe, but choose those with a subtle flavor so that they do not overpower the asparagus. Small, tender asparagus spears give the best results and flavors.

“Rice noodles contain no fat and are an ideal substitute for egg noodles.”