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Good Mood Food

Boost your energy and put a smile on your face with Regina's healthy foods!

Cajun Chicken Tortilla
( 4 Portions)

2 chicken breasts
Cajun spices
4 Flour Tortillas
Slices of cucumber
Slices of pepper
Leaves of lettuce
2 tomatoes


1. Prepare chicken breast coat in Cajun spices
2. Panfry the chicken, remove from pan and place in oven on baking tray. Slice and shred vegetables.
3. Heat the tortilla in the microwave for 15 seconds.
4. Spread over the tortilla with the sour cream and chive dip then the sliced chicken in the centre.
5. Top with the vegetables and a spoonful of the salsa or sweet chilli mayonnaise. Wrap to serve

Sweet chilli mayonnaise

1 tablespoon mayonnaise
1 teaspoon sweet chilli sauce
Mix the ingredients together.

Salsa

1 onion
½ clove of garlic
1 can of chopped plum tomatoes
3 chopped basil leaves

1. Dice the onion and garlic and fry lightly
2. Add in plum tomatoes, simmer gently and season.
3. Add in the basil. Taste and adjust the seasoning accordingly.

Chicken and Vegetable Stir-Fry with Chinese Noodles

2 Chicken Breast cut into small cubes
1 small onion, peeled and sliced
1 stick of celery, sliced
½ red pepper, sliced
10 mushrooms sliced
1 carrot, peeled and cut into thin strips
Fresh ginger, peeled and chopped/grated
2 tbsp oil
150 ml water
½ chicken stock cube
2 tsp soy sauce
1 tsp oyster sauce
2 tsp dry sherry
1 tsp corn flour
Chinese noodles

• Heat one tbsp of the oil in a pan or wok, add the chicken and fry gently until the chicken is cooked, remove and keep warm
• Place a pot of water on to boil
• Heat the second tbsp of oil and add all of the vegetables and fry gently until tender
• Add the cooked chicken
• Place the noodles into the water and cook for approx 4 minutes
• Combine the 150ml of water, crumbled stock cube, soy sauce, oyster sauce, sherry and cornflour
• Add to the chicken and vegetable mixture over a high heat, stir until the sauce thickens
• Drain noodles and use as a bed for the chicken and vegetables.

Tuna Hawaiin Baguette
(4 portions)

1 tin tuna – drained
½ tin sweet-corn – drained
Mayonnaise
Scallions or onions – chopped
½ tin pineapple
50g grated cheese
2 baguettes
Salsa Sauce (recipe with Tortilla Wraps)

1. Combine the tuna, sweet-corn and scallions together with mayonnaise
2. Slice baguettes lengthways and grill until golden
3. Spread salsa onto baguette, layer tuna mix and pineapple chunks.
4. Top with cheese and place back under grill until cheese melts

Banana Smoothie

1 banana, peeled and sliced
½ pint milk
handful of ice
1-2 tbsp honey

Method
1. Place the banana, milk, ice and honey in a blender and then blend until smooth.
2. Transfer to a serving glass and serve at once.

Contains Carbohydrates, Vitamin A & C, Iron and Calcium

Creamy Orange Dream Smoothie

3 peaches (or nectarines)
1 mango
1 orange
8 tablespoons (120ml) orange juice

Three different orange coloured fruit, with wonderfully contrasting tastes and textures.

Nutrients include:
Beta-carotene, folic acid, vitamin B3, vitamin C, calcium, iron, magnesium, phosphorous, potassium, sodium, sulphur

Check out more great recipes!

The Saturday Magazine resident chef, Paula McIntyre has even more great recipes to share. Give yourself a healthy treat and try them out here

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