The Cook Book


Pineapple chicken tenders

Low Fat Pineapple Chicken Tenders Recipe

Ingredients 1/3 cup light soy sauce 1/2 cup packed brown sugar 1 cup pineapple juice 1kg chicken breast tenderloins or strips skewers Directions Mix pineapple juice, brown sugar, and soy

Mediterranean Whole Wheat Pizza

Mediterranean Whole Wheat Pizza Recipe

 Pre-heat oven to 450 degrees F (230 degrees C). Place pizza crust onto a floured work surface and spread with pesto. Arrange artichoke heart pieces over pesto and scatter black

Mediterranean Kale

Mediterranean Kale Recipe

Ingredients 12 cups chopped kale 1 tsp soy sauce salt to taste Ground black pepper to taste 2 tbsp lemon juice 1 tbsp olive oil, or as needed 1 tbsp

Lemony Mediterranean Chicken

Lemony Mediterranean Chicken Recipe

Pre-heat oven to 400 degrees F (200 degrees C). Combine olive oil, lemon juice, lemon zest, garlic, oregano, salt, and black pepper in a bowl. Place chicken breasts into a

bake tray

Mediterranean Chicken Tray Bake Recipe

Ingredients 2 red peppers, deseeded and cut into chunks 1 red onion, cut into wedges 2 tsp olive oil 4 skin-on chicken breasts ½ x 150g pack full-fat garlic & herb


Mediterranean fish parcels

Ingredients 250g baby new potato, scrubbed 1 tsp olive oil 2 x 175g/6oz firm white fish fillets, such as haddock or whiting 2 tsp sun-dried tomato paste or tomato puree finely grated

Lemony mushroom herb rice 1

Lemony mushroom & herb rice

Ingredients a mugful of American long grain rice 250g pack chestnut mushrooms 2 tbsp olive oil 2 large garlic cloves, finely chopped 5 tbsp chopped parsley 3 tbsp snipped chives finely grated