Mini Marathon Food – Pat Kenny 31st of May 2013

The Women’s Mini Marathon this Bank Holiday Monday is a great day out ( I even have summed up the courage to enter) but importantly you need a good breakfast and a pick me up afterwards. Here are some ideas –Warm Rustic Chicken and Vegetable Rigatoni Salad and Blueberry and Hazelnut Drop Scones.

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Blueberry and Hazelnut Drop Scones

Makes 16

 

Drop scones are so quick and the dry ingredients can be combined together the night before, just leaving you with the assembling of the batter in the morning and adding the fruit.

220g plain flour

1 tsp baking powder

2 tbsp caster sugar

2 eggs

250ml buttermilk or milk

100g washed blueberries

2 tbsp chopped and toasted hazelnuts

Oil or melted butter, for griddle pan or frying pan

Maple syrup, to serve

Fresh blueberries and raspberries, to serve

Natural yoghurt, to serve

  1. Combine the flour, baking powder and sugar in a large bowl.
  2. Combine the eggs and buttermilk or milk in a jug.
  3. Make a well in the centre of the dry ingredients and pour in most of the egg and milk mixture, whisk until a smooth, thick batter is formed. If you feel that it is too thick as a tablespoon or 2 of milk.
  4. Fold in the blueberries and hazelnuts.
  5. Brush a griddle or large frying pan with oil or melted butter and heat over a medium heat.
  6. Once hot, drop spoonfuls of batter onto the griddle pan or frying pan. Cook for about 1 to 2 minutes depending on the size, bubbles with rise to the surface and burst, gently turn the scone over using a small palette knife and cook for a further minute or so until golden and cooked through. Keep the drop scones warm.
  7. To serve, pile the scones onto a serving platter, drizzle over the maple syrup, blueberries and raspberries and spoon over natural yoghurt.

Tip: Add 100g wholegrain flour and decrease the plain flour by 100g as well as add an extra 1 tbsp polenta for an even healthier start to the day. 

Warm Rustic Chicken and Vegetable Rigatoni Salad

Serves 4

Try this after the race. The vegetables and chicken can be roasted ahead of time, and they are easy to prepare, just add the cooked pasta when serving. You will still be eating healthy and having the carbohydrates that your body needs without feeling uncomfortable.    

3 small chicken fillets, trimmed

2 garlic cloves, thinly sliced

2 onions, sliced into wedges

4 small sprigs rosemary

2 large potatoes, peeled and diced

1 red pepper, deseeded and sliced

1 yellow pepper, deseeded and sliced

1 large courgette, sliced diagonally

200g cherry tomatoes, on the vine

Extra virgin olive oil

Salt and freshly ground black pepper

200g uncooked rigatoni pasta

6 basil leaves, torn

Parmesan shavings, to serve

  1. Preheat the oven to 180°C/fan 160°C/gas 4. Add olive oil to a large roasting pan, heat in the oven for 2 minutes, carefully add the chicken fillet, sprinkle over the garlic slices, onion wedges, rosemary sprigs and drizzle over some olive oil. Season with salt and freshly ground black pepper.
  2. Roast for about 10 minutes before adding the diced potatoes, peppers, courgette slices and roast for a further 15 minutes, tossing from time to time.
  3. Add the cherry tomatoes on the vine and roast for about 12 to 15 minutes until golden. Check that the chicken is completely cooked through and check for seasoning. Slice the chicken fillets diagonally.
  4. In the meantime, cook the rigatoni pasta according to the manufacturer’s instructions. Drain and reserve 4 tbsp of the cooking liquid.
  5. Toss the chicken and roasted vegetables together with the hot pasta and add a little cooking liquid and season with salt and freshly ground black pepper.
  6. Sprinkle over the parmesan shavings and torn basil leaves. Serve immediately.

Tip: The roasted chicken and vegetables are great layered between lasagna sheets with a béchamel sauce spread in between and over the top. Sprinkle over parmesan and breadcrumbs and bake in the oven for 25 to 30 minutes at 180°C/fan 160°C/gas 4

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