Here, spears of asparagus, spring onions and peppers are cooked on a ridged cast-iron grill pan, then mixed with oven-baked Parmesan croutons. If you haven't got a ridged grill pan, the vegetables can be sizzled under the grill instead. Serve as a starter, or as a side salad with grilled chicken or griddled tuna.
For an impressive dinner party starter, leave the griddled asparagus and spring onions whole (omit the peppers) and toss with the dressing. Serve on toasted ciabatta slices with Parmesan shavings scattered over the top. * To make a griddled mango salad with chilli dressing, peel, stone and slice 1 large mango. Cook on a hot ridged grill pan with 1 red onion and 1 large green pepper, both cut into wedges, for 8–10 minutes or until tender. Chop roughly and put into a bowl with ½ tsp seeded and very finely chopped fresh red chilli, 1 tbsp extra virgin olive oil, 1 tbsp lemon juice and 1 tbsp chopped fresh coriander. Add 45 g (1½ oz) rocket and 25 g (scant 1 oz) cashew nuts, toss well and serve warm.
Parmesan cheese is a good source of protein and a rich source of calcium, needed for strong bones and teeth. Although it has a high fat content, Parmesan also has a very strong and distinctive flavour, so a little goes a long way in a recipe. * Bread is an important part of a healthy diet as it is a very good source of starchy (complex) carbohydrate. It also contributes vitamins and minerals, particularly calcium, and dietary fibre.
A, B1, B6, C, E, folate * niacin, calcium, zinc * B2, iron, potassium