Hamdi Saidani Think salads are boring? Think again! These recipes from Jamie Oliver’s 15-Minute Meals cookbook are packed with flavour, texture, and goodness. From spicy chicken and sizzling steak to fresh fish and vibrant veggies, these dishes prove that a salad can be a satisfying and exciting meal, all ready in a flash.
1. Spicy Chicken Tikka & Lentil Salad
Enjoy all the flavours of a chicken tikka curry in a fresh and vibrant salad, complete with warm naan bread, lentils, and a creamy cashew dressing.
SERVES 4 | 607 CALORIES
Ingredients:
- Chicken: 2 × 200g skinless chicken breasts, 2 heaped tsp Patak’s tikka paste, 4 chestnut mushrooms.
- Salad: 4 spring onions, 1 fresh red chilli, 1 heaped tsp mustard seeds, ½ tsp cumin seeds, olive oil, 1 × 250g pack of ready-to-eat Puy lentils, 1 ripe tomato, red wine vinegar, 1 big bunch of fresh coriander, 2 lemons, 4 tbsp fat-free natural yoghurt, 1 heaped tbsp cashew nuts, 1 heaped tbsp mango chutney, 1 tsp turmeric, 2 naan breads, 200g baby spinach, ½ a cucumber, 1 carrot, 30g feta cheese.
How to Make It:
- Place the chicken on a large sheet of greaseproof paper, toss with salt, pepper, and tikka paste, then fold the paper over. Bash the chicken with a rolling pin until it’s about 1.5cm thick.
- Place the flattened chicken and halved mushrooms on a hot griddle pan. Cook for 3-4 minutes per side until charred and cooked through.
- Slice the spring onions and half the chilli. In a frying pan, toast the mustard and cumin seeds in 2 tablespoons of oil, then add the sliced spring onion and chilli.
- Tip the lentils into the pan, squash in the tomato, and add a splash of red wine vinegar. Toss for a few minutes, then turn off the heat.
- Make the dressing by blending the coriander stalks, the juice of 1 lemon, yoghurt, cashews, mango chutney, and turmeric until smooth.
- Warm the naan breads on the griddle pan once the chicken is cooked.
- Assemble the salad by spreading the spinach on a large platter. Top with the warm lentils, speed-peeled ribbons of cucumber and carrot, and the mushrooms.
- Slice the chicken and naan, arrange them on top with the remaining chilli, crumble over the feta, and drizzle with the dressing.
2. Blackened Chicken & Mango Quinoa Salad
A vibrant and healthy salad featuring spicy blackened chicken, sweet mango, creamy avocado, and fluffy quinoa, all tied together with a fresh herb dressing.
SERVES 4 | 617 CALORIES
Ingredients:
- Quinoa Salad: 1 mug (300g) of quinoa, 1 fresh red or yellow chilli, 100g baby spinach, 4 spring onions, 1 bunch of fresh coriander, 1 bunch of fresh mint, 1 ripe large mango, 2 limes, 2 tbsp extra virgin olive oil, 1 ripe avocado, 50g feta cheese, 1 punnet of cress.
- Chicken: 2 × 200g skinless chicken breasts, 1 heaped tsp ground allspice, 1 heaped tsp smoked paprika, olive oil, 2 mixed-colour peppers.
- To Serve: 4 tbsp fat-free natural yoghurt.
How to Make It:
- Cook the quinoa in a pan with plenty of boiling water.
- While the quinoa cooks, prepare the chicken. Toss it on greaseproof paper with salt, pepper, allspice, and paprika. Fold the paper over and flatten the chicken to 1.5cm thick with a rolling pin.
- Cook the chicken in a hot frying pan with 1 tablespoon of oil for 3-4 minutes per side, until blackened and cooked. Deseed and slice the peppers, adding them to the pan with the chicken.
- Make the green dressing by blitzing the chilli, spinach, spring onions, coriander, and mint leaves in a food processor until finely chopped.
- Drain the cooked quinoa and rinse it under cold water. On a large platter, toss the drained quinoa with the green dressing, lime juice, and extra virgin olive oil.
- Peel and chop the mango and add it to the salad along with the cooked peppers. Scoop curls of avocado over the top.
- Slice the chicken and arrange it over the salad. Crumble over the feta, snip over the cress, and serve with dollops of yoghurt.
3. Crispy Polenta Chicken Caesar Salad
A modern twist on a classic Caesar, with crispy polenta-coated chicken, charred chicory, and homemade croutons, all drizzled with a creamy, tangy dressing.
SERVES 4 | 476 CALORIES
Ingredients:
- Chicken: 2 × 200g skinless chicken breasts, ½ tsp sweet smoked paprika, 2 heaped tbsp polenta, olive oil.
- Salad: 1 ciabatta loaf, 1 clove of garlic, 2 red chicory, 4 slices of smoked pancetta, 2 romaine lettuces, 10 ripe cherry tomatoes, 2 large jarred red peppers, balsamic vinegar, 1 punnet of cress.
- Dressing: 1 clove of garlic, 2 lemons, 40g Parmesan cheese, 4 anchovy fillets, 4 heaped tbsp fat-free natural yoghurt, 1 splash of Worcestershire sauce, 1 tbsp red wine vinegar, 1 tsp English mustard, ½ a bunch of fresh basil.
How to Make It:
- Toss the chicken on greaseproof paper with salt, pepper, paprika, and polenta. Flatten it to 1.5cm thick and cook in a hot frying pan with 1 tablespoon of oil for 3-4 minutes per side until golden and cooked.
- Cut 4 thick slices of ciabatta and toast them on a hot griddle pan until charred.
- Make the dressing by blitzing the garlic, lemon juice, Parmesan, and all other dressing ingredients in a liquidizer until smooth.
- Rub the toasted ciabatta with a halved garlic clove and cut it into soldiers (croutons).
- Grill the quartered chicory and pancetta on the griddle pan for a few minutes until charred.
- Arrange the sliced lettuce on a large platter. Scatter over the croutons, halved tomatoes, and sliced peppers.
- Toss the charred chicory in a little balsamic vinegar and add it to the salad.
- Slice the crispy chicken and arrange it on top. Drizzle with the dressing, crumble over the crispy pancetta, and snip over the cress to serve.
4. Seared Asian Beef & Noodle Salad
A light yet satisfying salad with perfectly seared steak, delicate rice noodles, and a mountain of fresh, crunchy vegetables, all brought together with a zesty ginger dressing.
SERVES 4 | 585 CALORIES
Ingredients:
- Salad: 50g cashew nuts, 1 tbsp sunflower seeds, 2 tbsp sesame seeds, 200g fine rice noodles, 1 romaine lettuce, 1 large carrot, 1 bunch of radishes, ½ a cucumber, 1 big bunch of fresh coriander, 3 spring onions, 1 punnet of cress, 1 pack of alfalfa sprouts.
- Steak: 1 × 450g rump steak, 2 tsp Chinese five-spice, olive oil.
- Dressing: 1 × 105g pack of pickled ginger, 2 limes, 1 tbsp fish sauce, 1 tbsp low-salt soy sauce, 1 tbsp sesame oil, ½ a fresh red chilli.
How to Make It:
- Toast the cashews, sunflower seeds, and sesame seeds in a dry frying pan until golden, then set them aside.
- Soak the rice noodles in a bowl of boiling water until soft.
- Rub the steak with salt, pepper, and five-spice. Cook it in a hot frying pan with olive oil, turning every minute until done to your liking.
- Prepare the dressing by mixing the pickled ginger (and its juice), lime juice, fish sauce, soy sauce, sesame oil, and finely sliced chilli in a bowl.
- Assemble the salad on a large board. Start with the lettuce, then top with grated carrot, halved radishes, chopped cucumber, coriander, and spring onions. Finish with cress and alfalfa sprouts.
- Drain the noodles well and pile them onto the board.
- Once rested, slice the steak and place it on top of the salad, pouring over any juices.
- Scatter the toasted nuts and seeds over the top and serve with the dressing on the side.
5. Steak Chimichurri with Potato & Crunch Salad
Juicy sirloin steak served with a herby chimichurri sauce, warm new potatoes, and a fresh, crunchy salad with lettuce, tomatoes, and peas.
SERVES 4 | 613 CALORIES
Ingredients:
- Potatoes: 800g baby new potatoes, 1 lemon, 1 tsp dried dill.
- Beef & Sauce: 4 cloves of garlic, 6 spring onions, 2 heaped tsp dried oregano, ½ a fresh red chilli, 1 fresh bay leaf, 1 bunch of fresh coriander, 2–3 tbsp red wine vinegar, 2 × 250g sirloin steaks, olive oil.
- Salad: 2 little gem lettuces, 1 handful of ripe tomatoes, ½ a bunch of fresh mint, 1 punnet of cress, 150g raw peas, extra virgin olive oil, 1 tbsp balsamic vinegar, Parmesan cheese.
How to Make It:
- Boil the new potatoes and a whole lemon in a pan of salted water until the potatoes are tender.
- Make the chimichurri sauce by blending the garlic, spring onions, oregano, chilli, bay leaf, and most of the coriander in a liquidizer. Add the vinegar and a splash of boiling water, then blitz until smooth.
- Rub the steaks with salt and pepper and cook them in a hot frying pan with olive oil, turning every minute.
- Prepare the salad by roughly chopping the lettuce, tomatoes, and mint and placing them on a platter. Sprinkle over the cress and peas, then dress with extra virgin olive oil and balsamic vinegar. Grate over some Parmesan.
- Drain the potatoes and lemon. Squeeze the juice from the hot lemon over the potatoes, then toss them with dill, extra virgin olive oil, salt, and pepper.
- Serve the steaks and potatoes on the platter with the salad, drizzling the chimichurri sauce over the top.
6. Griddled Tuna Niçoise-Style Salad
A quick and modern take on the French classic, featuring perfectly seared tuna steak, green beans, olives, and a zesty basil and anchovy dressing.
SERVES 4 | 491 CALORIES
Ingredients:
- Salad: 350g mixed green and yellow beans, ½ a baguette, 12 black olives, 3 ripe tomatoes, 1 romaine lettuce, 20g feta cheese, 1 lemon.
- Tuna & Dressing: 1 big bunch of fresh basil, 6 anchovy fillets, 1 lemon, 4 tbsp extra virgin olive oil, 2 × 200g tuna steaks, 1 tbsp red wine vinegar, 1 heaped tsp wholegrain mustard, 1 tsp runny honey.
How to Make It:
- Boil the beans until tender. Slice the baguette and toast it on a hot griddle pan until golden.
- Make the dressing by blending most of the basil leaves with the anchovies, lemon juice, and extra virgin olive oil.
- Pour some of the dressing onto a serving platter and rub a little onto the tuna steaks. Mix the rest of the dressing in a large bowl with the vinegar, mustard, and honey.
- Toss the cooked beans, olives, and chopped tomatoes in the large bowl of dressing.
- Griddle the tuna steaks for 2 minutes on each side so they remain pink in the middle.
- Arrange the lettuce and toasted baguette croutons on a board. Scatter the dressed beans and tomatoes over the top.
- Tear the tuna steaks in half and place them on the platter. Garnish with the remaining basil, crumbled feta, and lemon wedges.
7. Smoky Mackerel with Tomato & Quinoa Salad
A healthy and flavourful meal with crispy-skinned mackerel, a colourful tomato salad, and fluffy quinoa, all finished with a creamy horseradish yoghurt.
SERVES 4 | 431 CALORIES
Ingredients:
- Salad: 1 mug (300g) of quinoa, ½ a lemon, 800g ripe mixed-colour tomatoes, 1 fresh red chilli, 2 tbsp extra virgin olive oil, 1 tbsp balsamic vinegar.
- Mackerel: 4 × 200g whole mackerel, 1 heaped tsp ground coriander, olive oil, 2 sprigs of fresh rosemary, 2 cloves of garlic.
- To serve: 2 heaped tbsp fat-free natural yoghurt, 2 heaped tsp grated horseradish, a few sprigs of fresh basil.
How to Make It:
- Cook the quinoa in a pan with 2 mugs of boiling water, a pinch of salt, and half a lemon.
- Score the mackerel on both sides, then rub with salt, pepper, and ground coriander. Cook in a large frying pan with olive oil for 4-5 minutes on each side until the skin is crispy and the fish is cooked.
- Add the rosemary leaves and whole crushed garlic cloves to the pan with the fish.
- Arrange the sliced tomatoes on a large platter and sprinkle with finely sliced chilli.
- When the quinoa is cooked, drain it and squeeze the cooked lemon half over it. Spoon the quinoa into the centre of the tomatoes and drizzle with extra virgin olive oil and balsamic.
- Lay the crispy mackerel on top of the salad. Mix the yoghurt and horseradish together and dollop it over the fish, then scatter with fresh basil leaves to serve.
8. Grilled Sardines with Tuscan Bread Salad
A rustic and delicious Italian-inspired salad with crispy grilled sardines, crunchy croutons, and a rich tomato and basil dressing.
SERVES 4 | 399 CALORIES
Ingredients:
- Sardines: 1 pinch of saffron, 4 spring onions, ½ a fresh red chilli, ½ a bunch of fresh flat-leaf parsley, ½ tsp fennel seeds, 2 lemons, olive oil, 8 fresh sardines (butterflied), 4 rashers of smoked pancetta.
- Salad: ½ a ciabatta loaf, 1 clove of garlic, 4 anchovy fillets, extra virgin olive oil, 3 tbsp balsamic vinegar, 800g ripe tomatoes, ½ a bunch of spring onions, ½ a bunch of fresh basil, 1 tbsp capers, 200g jarred roasted red peppers, 30g feta cheese.
How to Make It:
- Make a paste by blitzing the saffron, spring onions, chilli, parsley, fennel seeds, and the juice of 1 lemon in a food processor. Rub this paste over a baking tray.
- Lay the sardines flat on the tray, skin-side up. Weave the pancetta between the fish and grill for about 8 minutes until golden and crispy.
- Toast thick slices of ciabatta on a griddle pan.
- Make the dressing by blending the garlic, anchovies, extra virgin olive oil, balsamic, and half the tomatoes, spring onions, and basil until smooth. Pour it into a large serving bowl.
- Tear the toasted ciabatta into bite-sized pieces and add them to the bowl with the capers and chopped peppers. Toss everything together.
- Add the remaining chopped tomatoes and spring onions to the bowl, then pick over the rest of the basil leaves.
- Crumble feta over the top and serve immediately with the hot sardines and pancetta.
9. Warm Chicken Liver Salad with Cheesy ‘Rarebites’
A rich and comforting salad featuring pan-fried chicken livers in a sticky Marsala sauce, served with a fresh salad and mini Welsh rarebit toasts.
SERVES 4 | 607 CALORIES
Ingredients:
- ‘Rarebites’: 1 ciabatta loaf, 100g Cheddar cheese, 4 tbsp fat-free natural yoghurt, 2 tsp wholegrain mustard, 1 tbsp Worcestershire sauce, Tabasco.
- Salad: 1 small red onion, ½ a cucumber, 1 carrot, 1 lemon, 2 tbsp extra virgin olive oil, ½ a bunch of fresh flat-leaf parsley, 200g mixed salad leaves, 50g alfalfa sprouts, balsamic vinegar, 10g feta cheese.
- Livers: 2 rashers of smoked streaky bacon, olive oil, 400g chicken livers, 2 sprigs of fresh rosemary, 1 tsp marmalade, 125ml Marsala.
How to Make It:
- Slice the ciabatta and toast it lightly under the grill.
- Mix the grated Cheddar, yoghurt, mustard, Worcestershire sauce, and a few drops of Tabasco. Spoon this mixture onto the toasts and grill until golden and bubbly.
- Finely slice the onion, cucumber, and carrot. Toss them in a bowl with lemon juice, extra virgin olive oil, and parsley.
- In a hot frying pan, cook the sliced bacon, chicken livers, and rosemary leaves in olive oil for 3 minutes until browned.
- Add the marmalade and Marsala to the pan and cook until sticky.
- To serve, toss the salad leaves and sprouts with the sliced vegetable mixture and a drizzle of balsamic. Arrange on a platter and crumble over the feta.
- Place the cheesy ‘rarebites’ around the edge of the salad and serve the pan of hot chicken livers on the side.
10. Mexican Salad with Charred Avocado & ‘Popcorn’ Beans
A fun and flavourful salad loaded with charred avocado, crispy “popcorn” beans, and cheesy nachos, all served with a creamy jalapeño and lime dressing.
SERVES 4 | 725 CALORIES
Ingredients:
- Nachos: 175g low-salt tortilla chips, 30g Cheddar cheese, 1 fresh red chilli, 1 fresh green chilli.
- Salad: 1 × 400g tin of kidney beans, 1 × 400g tin of mixed beans, olive oil, 1 pinch of ground cumin, 2 ripe avocados, 1 good pinch of ground coriander, 200g mixed salad leaves.
- Dressing: 2 spring onions, 1 bunch of fresh coriander, 1 tbsp jarred sliced jalapeños, extra virgin olive oil, 2 tbsp fat-free natural yoghurt, 2 limes.
How to Make It:
- Spread the tortilla chips in a roasting tray, grate over the cheese, and sprinkle with sliced chillies. Grill until the cheese is melted and golden.
- Drain the beans and fry them in a pan with olive oil and cumin until they are crispy and start to pop open.
- Quarter the avocados and toss them with olive oil, salt, pepper, and ground coriander. Grill them on a hot griddle pan until nicely charred.
- Make the dressing by blending the spring onions, half the coriander, jalapeños (with a little of their vinegar), extra virgin olive oil, yoghurt, and the juice of 1 lime until smooth.
- Arrange the salad leaves in a large serving bowl. Top with the charred avocado, the crispy “popcorn” beans, and the remaining coriander leaves.
- Serve the salad immediately with the cheesy nachos, lime wedges, and the creamy dressing for dipping and drizzling.