2 healthy and light recipes

Warmer weather tends to mean lighter meals. Here are two excellent healthy recipes that are great as a starter or as hors d'oeuvre.

The juice of citrus fruits is a perfect match with garlic to make a marinade, which can be used as a salad dressing once thickened over heat.

Preparation time: 3 hours 10 minutes; Cooking time: 18 minutes; Makes 4 servings.

Ingredients:

• 50 ml (1/4 cup) orange juice
• 30 ml (2 tbsp. ) lemon juice
• 30 ml (2 tbsp. ) lime juice
• 1 clove garlic, minced
• 4 boneless, skinless chicken breasts
• 30 ml (2 tbsp. ) olive oil
• 150 g (2/3 cup) mixed greens
• 1 red pepper, seeded and cut into thin strips
• 1 orange, cut into wedges

Method:

1. In a closed plastic zipper bag, combine the orange, lemon and lime juice, and the garlic.
2. Add the chicken and turn it to coat well with the marinade. Close the bag and refrigerate for one to three hours.
3. Spray a baking try or grill pan with cooking spray. Remove the chicken from the marinade and set the marinade aside. Grill the chicken for four to six minutes on each side, or until just cooked.
4. Meanwhile, bring the marinade to the boil in a small saucepan, and cook it for three minutes. Remove from the heat and add the oil, whilst beating.
5. Divide up the greens, peppers and oranges across four plates. Slice the chicken, arrange across the salad and drizzle with the sauce.

Nutritional value: Calories: 241; protein: 29 g; carbohydrates: 13 g; fibre: 4 g; fat: 9 g (total); saturated fat: 1 g; cholesterol: 68 mg; sodium: 123 mg.

These canapés put sardines in the spotlight. They are one of the best non-dairy sources of calcium when eaten with their bones, and are an excellent source of omega-3. The fresh lemon flavour perfectly complements the cheese's nutty flavour.

Preparation time: 5 minutes; Cooking time: 3 minutes; Makes 2 servings.

Ingredients:

• 15 ml (1 tbsp.) low fat mayonnaise
• 2 ml (1/4 tsp. ) fresh lemon juice
• 1 g (1/4 tsp. ) grated lemon zest
• 22cm (3/4 inch) slices whole grain bread
• 1 small tomato, sliced ​​into four
• 1 can of sardines in olive oil
• 2 slices of low fat Jarlsberg cheese.

Method:

1. Preheat the grill. In a small bowl, mix the mayonnaise, lemon juice and zest. Spread the mixture over the two slices of bread.
2. Garnish with tomatoes, sardines and cheese. Put the canapés in a grill pan or on a baking sheet and grill for about three minutes or until the cheese melts.

Nutritional value: Calories: 228; protein: 20 g; carbohydrates: 17 g; fibre: 5 g; fat: 9 g (total); saturated fat: 1 g; cholesterol: 72 mg; sodium: 637 mg.