Delicious and Healthy recipes for Starters

1.Chicken and corn chowder recipe


350g everyday value frozen sweetcorn kernels

1tbsp sunflower oil

1 large onion, finely chopped

1 garlic clove, crushed

2 skinless, boneless raw chicken breasts, diced

1tsp ground cumin

1tsp ground coriander

3tbsp creme fraiche

300ml full fat milk

small handful freshly chopped coriander

300g concentrated chicken stock

1 large baking potato, about 250g peeled and cut into small cubes

1 red pepper, cored, deseeded and finely chopped


freshly ground black pepper

Cook the sweetcorn in a pan of lightly salted boiling water according to the packet instructions. Meanwhile, heat the oil in a large saucepan and fry saute the onion and garlic for 4-5 minutes stirring occasionally until softened but not coloured. Stir in the chicken, ground cumin and ground coriander and cook for 2-3 minutes.

Drain the sweetcorn and tip half into the chicken mixture. Tip the remaining sweetcorn into a bowl and stir in the crème fraîche, milk and coriander and whizz to a purée and set aside. Add the stock, 200ml water , potato and red pepper to the chicken mixture. Bring just to the boil and simmer gently for 15 minutes until the potatoes are tender. Stir in the sweetcorn puree and simmer for 5 minutes. Season to taste and serve with tortillas chips.



This soup is wonderful made into a smoked haddock chowder – simply replace the chicken with 350g piece of skinned smoked haddock and add to the soup with the potatoes, then simply flake gently by stirring the soup with a wooden spoon to break up the fish.

Freezing and defrosting guidelines

Make the soup, then leave to cool at room temperature. Freeze (without garnishes or toppings) in a rigid container, leaving a bit of space for expansion, for up to 1-3 months. Reheat either from frozen or defrost in the fridge overnight. Once piping hot, add toppings or garnishes and serve.

– Serves 4

– 20 mins to prepare and 30-35 mins to cook

– 410 calories / serving

2.Prawn cocktail tartines recipe


6 slices rye bread

15g (½oz) butter, softened

100g (3½oz) mayonnaise

2 tbsp tomato ketchup

Tabasco sauce, to taste

lemon juice, to taste

200g (7oz) small cooked peeled prawns

12 x small round or curly lettuce leaves

cayenne pepper, to serve

Using a 6cm (2½in) pastry cutter, cut out 12 x 6cm (2½in) rounds of bread. Lightly butter the rounds and top with a lettuce leaf.

Make a dressing for the prawns by combining the mayonnaise, ketchup, lemon juice, Tabasco and freshly ground black pepper in a bowl.

Put 1 teaspoon of the mayonnaise mixture on each round of bread and top with some prawns. Serve dusted with a little cayenne pepper and a slice of lemon.

– Serves 6

– 10mins to prepare

– 275 calories / serving

– Healthy

3.Smoked salmon and asparagus with cream cheese recipe


1 nori sheet

150g sushi rice

1tsp wasabi paste

2tbsp cream cheese

4 slices smoked salmon

4 asparagus spears, blanched and chilled

4 fresh dill sprigs, minced

60ml soy sauce

Makes 8 pieces

Cover a sushi mat with a plastic wrap. Place nori on plastic, shiny side down, and with wet fingers, spread sushi rice over nori, leaving uncovered a ¾inch (2cm) strip of nori on side farthest from you. Holding the surface of rice with one hand, turn over rice and nori so that rice is on plastic and nori is on top. Return to mat. Using your index finger, smear wasabi and cream cheese over nori. Arrange 2 salmon slices and 2 asparagus spears in centre, allowing asparagus to poke out of nori at both ends.

With your hands held over base of mat and pressing in on ingredients with your fingers as you go, roll mat over ingredients, leaving ¾inch (2cm) of nori visible at end farthest away from you.

Press gently to mold roll together. Lift up mat, roll back a little, then roll forward to join nori edges. Use gentle pressure to firm and mold completed roll into a square shape.

Unroll mat, remove plastic, and transfer roll to a cutting board. Wipe a sharp knife with a damp cloth, cut roll in half, then cut each half into 4 pieces, wiping knife after each cut. Coat rolls in dill. Place rolls on plates and serve with soy sauce.

– Serves 8

– 30 mins to prepare and 15 mins to cook, 15 mins to cool

– 63 calories / serving

– Healthy