Healthy start to the year

By Tom Kitchin

January 12 2015, 12:01 pm

Fresh fish is a good alternative to meat if you’re planning a lighter supper

Michelin-starred Scottish chef Tom Kitchin prepares some healthy winter warmers

After an indulgent Christmas and New Year, many of us spend lots of winter weekend nights in over January, often trying to find healthier options to enjoy at mealtimes.

Rather than avoiding entertaining altogether, I always find January can be a great excuse to have friends over and try cooking something new.

With the weather still cold, and the evenings still dark, it can seem hard to find something that’s healthy and satisfying, but there’s a huge variety of options from vegetable packed stews, to thick and hearty soups and fresh fish and seafood.

The key is to work with the seasons and buy fresh, local produce as much as you can.

If we’re having friends over for dinner at this time of year, I always like to make a mocktail or non-alcoholic cocktail, so it still feels like a little celebration but without the alcohol.
This seabuckthorn and apple featured here is one of our favourites at home, as it uses fresh local ingredients, and the seabuckthorn gives it a really unique sharp taste without being too sweet.

Soups are brilliant winter warmers and if you make up a big batch you can use the rest for a second night’s supper or for packed lunches in the week ahead.

Using lots of fresh ingredients, particularly fresh vegetables, is the best route to a healthy supper. This chicken and winter vegetable broth uses the best of the season’s vegetables, and the hint of ginger gives it a wonderful warm, fresh fragrance too.

Fresh fish is a good alternative to meat if you’re planning a lighter supper. Teaming it with seasonal greens like kale, cabbage, leeks or spinach, brings a lovely hint of colour to the plate and can still make a stand out dish that is bound to impress your friends and family, yet keep them feeling satisfied, as well as healthy.

CHICKEN AND WINTER VEGETABLE BROTH

SERVES 4

Olive oil for cooking

2 carrots, peeled and diced

Half celeriac, peeled and chopped

2 leeks trimmed, washed and sliced

1 fennel bulb, trimmed and chopped

1 garlic clove, peeled and finely chopped

1tsp finely chopped root ginger

2 free-range boneless chicken breasts, about 170g each, skinned and diced

750ml chicken stock

1 bouquet garni

Sea salt and freshly ground black pepper

50g medium egg noodles

1tbsp chopped parsley.

2 spring onions, trimmed and sliced

Heat a large heavy-based saucepan over a medium-low heat and add 1-2tbsp olive oil.

Add the carrots and celeriac and sweat gently for 2-3 minutes, then add the leeks, fennel, garlic and ginger and sweat for a further 2-3 minutes.

Add the diced chicken and stir to combine with the vegetables. Pour in the chicken stock (see below) and bring to a simmer. Add the bouquet garni and some salt and pepper.

Simmer the broth gently for 12 minutes. Drop the egg noodles into the stock and cook for a further 5 minutes or until the noodles are cooked through. Taste and adjust seasoning. Scatter the chopped parsley and sliced spring onions over the broth to serve.

CHICKEN STOCK

2kg raw chicken carcasses

3.5 litres water

Half a leek (white part) trimmed, washed and roughly chopped

Half a white onion, peeled and roughly chopped

2 thyme sprigs

5 white peppercorns

1 bay leaf

Sea salt

Remove any excess fat from the chicken carcasses and roughly chop them up.

Place in a large saucepan and pour on the cold water to cover up. Bring to the boil, then lower the heat and simmer gently for 20 minutes, skimming frequently to remove impurities that float to the surface.

Add the chopped vegetables, herbs, peppercorns and a little salt. Simmer gently for a further 1 hours.

Pass the chicken stock through a fine sieve into a bowl, allow to cool and then refrigerate until required.

Remove any fat from the surface before using. This stock can be kept in the fridge for 3-4 days or frozen for 3-4 months.

SALMON WITH BEURRE D’ESCARGOT AND KALE

SERVES 4

4 salmon fillets (with skin), about 150g each

Sea salt and freshly ground black pepper

Olive oil for cooking

300g kale

Squeeze of lemon juice, to taste

FOR THE BEURRE D’ESCARGOT (SAVOURY BUTTER)

2tsp olive oil

250g Parma ham, finely chopped

1 shallot, peeled and finely chopped

50g fennel, trimmed and finely chopped

50g button mushrooms, finely chopped

1 garlic clove, peeled and crushed

1tsp chopped parsley

1tbsp chopped tarragon

250g butter, softened

1tbsp grain mustard

1tbsp ground almonds

Lemon wedges to serve
First make the savoury butter. Heat a large non-stick frying pan over a medium-high heat, then add a little olive oil.
Add the chopped Parma ham to the pan and cook for 2 minutes, stirring occasionally.

Now add the shallot, fennel, mushrooms and garlic with the rest of the olive oil and sweat for 3-4 minutes, stirring occasionally.

Add the chopped herbs, stir well, then remove from the heat and let cool. In a separate bowl, whisk the butter until creamy. Add the cooled vegetables and ham and stir to combine.

Now add the mustard and ground almonds and mix well.

Spoon the butter onto a sheet of cling film and roll it in the cling film to form a log. Twist the ends to secure. Refrigerate to firm up.

When ready to serve, heat the oven to 180°C/Gas 4. Season the salmon fillets on both sides with salt and pepper.

Heat a large non-stick ovenproof frying pan over a medium-high heat. When it is hot, add a little olive oil and place the salmon fillets in the pan, skin side down. Cook, without moving, for 2-3 minutes until the skin starts to crisp. Now place the pan in the oven for 3-4 minutes until the fish is cooked.

In the meantime, unwrap the savoury butter and cut 4 generous slices. When the salmon is cooked, transfer the fillets to a warm plate and set aside in a warm place.

Heat a little more oil in the frying pan, add the kale, season and toss briefly until wilted. Remove from the heat and add lemon juice to taste.

Divide the kale between warm plates and lay a salmon fillet across the middle. Top with a slice of savoury butter and serve with lemon wedges.