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For four to five people (quantities for eight to ten people are given below)
750g chuck (a shoulder cut) or stewing beef, or shin (boneless weight), trimmed and cut into generous chunks
125g pancetta or thick streaky bacon, cut into slightly smaller chunks than the beef
25g (2tbsp) butter or meat dripping or vegetable oil
15g (1 generous tbsp) butter for the mushrooms
250g baby onions, peeled but left whole
up to 25g plain flour, mixed with a little salt and pepper
500ml beef or chicken stock, made up with a stock cube if neccessary
1 bouquet garni* (sold in supermarket spice sections), optional
125g button mushrooms
125g flat open-cup mushrooms, sliced about 5mm thick
870g potatoes, for mashing
about 25g (2tbsp) butter for the mashed potatoes
4 tbsp single or double cream for the potatoes
*A bouquet garni is made of herbs (usually bay leaves, thyme sprigs and parsley stalks) tied together in a small muslin bag
Method:
1. Heat the butter (or dripping or oil) in a large frying pan over medium heat and cook the pancetta or streaky bacon quickly on all sides until most of the fat runs. Transfer the meat that is left to a large casserole or large saucepan.
2. In the same fat in the frying pan, gently fry the baby onions, over medium-low heat shaking occassionally until they are lightly browned all over. Add them to the casserole.
3. Toss the beef in the seasoned flour, shaking off the excess, and cook it on all sides in the same pan, in batches, transferring it to the casserole when the chunks are nicely coloured.
4. Pour a little of the stock into the hot frying pan, scraping any residue from the base of the pan with a wooden spoon and pouring it all into the casserole.
5. Pour in the rest of the stock, adding a little water only if needed to cover the meat, and the bouquet garni, if using. Seaon with salt and pepper. Bring to the boil, lower the heat and simmer very gently, covered but with the lid slightly off.
6. Cook the stew for about 2 hours if using chuck or stewing beef - or cook the stew for about 3 hours if using shin - until the meat is completely tender. (Add a little hot water if the meat starts to get exposed and dry out). Discard the bouquet garni, if using, before serving.
7. About an hour before the meat is ready, melt the butter for the mushrooms in a saucepan or small frying pan over a medium-low heat. Stir in the button mushrooms and mushroom slices, coating them in the butter. Reduce the heat and let them "sweat" or cook until some of thier juices have run out and the mushrooms have "tightened". Add them to the stew along with thier juices.
8. Once you've added the mushrooms, peel and boil the potatoes until they are very tender. Mash them with the butter and cream, season with salt and pepper and serve the creamy masshed potatoes with the hot stew.
Each serving provides:
Kcal: 507
Protein: 44g
Fat: 21.2g (of which saturared fat: 10g)
Carbohydrate: 38.3g (of which sugars: 4.1g)
Fibre: 3.7g
Nutrition Point:
a) This recipe is high in protein, folate, vitamin B12 and zinc.
Serving Suggestions:
a) Serve with a steamed green vegetable such as spring greens, beans, spinach or broccoli.
b) As a change from mashed potatoes, serve the stew with a freshly boiled chunky pasta like quills (penne) or spirals (fusilli) or with rice - serve it with some fresh wholegrain or granary bread to soak up the delicious juices.
c) Instead of mushrooms, try adding some sliced carrots and skinned thickly sliced (canned) plum tomatoes and walnut halves when you add, or would add, the bouquet garni.
For eight to ten people
1.5kg chuck (a shoulder cut) or stewing beef, or shin (boneless weight), trimmed and cut into generous chunks
250g pancetta or thick streaky bacon, cut into slightly smaller chunks than the beef
50g butter or meat dripping or vegetable oil
30g butter for the mushrooms
500g baby onions, peeled but left whole
up to 50g plain flour, mixed with a little salt and pepper
1 L beef or chicken stock, made up with a stock cube if neccessary
2 bouquet garni (sold in supermarket spice sections), optional
250g button mushrooms
250g flat open-cup mushrooms, sliced about 5mm thick
1.75 kg potatoes, for mashing
about 50g (2tbsp) butter for the mashed potatoes
4 tbsp single or double cream for the potatoes
2 tbsp olive, sunflower or other vegetable oil
1 medium-sized onion
170g peanut butter (about ½ of a medium-sized jar)
450ml vegetable or chicken stock (made up with 450ml
boiling water and about ¾ crumbled stock cube)
1½ x 200g tins (300g) of chopped tomatoes
salt and pepper
¼ tsp cayenne pepper
75g cabbage, finely chopped
1½ -2 medium-sized sweet potatoes, chopped into large bite-sized portions
2 medium-sized carrots, chopped
6 okra pods, stems trimmed
5 large chicken portions, cooked
500g polenta (or cornmeal), to serve
Method
1. In a large saucepan over medium-low heat, gently fry the onion in the oil until it is soft.
2. Add the chicken or vegetable stock, peanut butter, canned tomatoes and cayenne pepper and season with salt and pepper. Let the mixture cook a little until the ingredients are well blended.
3. Add the cooked chicken portions and stir to coat them with the tomato mixture. Stir in the sweet potatoes, and let them simmer until just tender.
4. Add the cabbage, carrots and okra, reduce the heat, cover and cook until the vegetables are ready.
5. Meanwhile, prepare the polenta (or cornmeal) by whisking it into boiling water according to packet instructions with ¼ to½ tsp salt. Simmer the mixture, stirring occasionally, until the mixture is thick enough (according to your preference).
6. Serve each person a chicken portion and a portion of the polenta, topping them both with some of the peanut stew.
Each serving provides:
Kcal: 780
Protein: 42.5g
Fat: 45.9g (of which saturated fat: 10.4g)
Carbohydrate: 51.3g (of which sugars: 19.8g)
Fibre: 9g
Nutrition Points:
a) This dish is high in vitamin C.
b) This dish has a medium amount of zinc.
c) This dish is low in saturated fat.
Serving suggestion:
a) Instead of polenta try serving this stew with Cornmeal Dumplings (see side dishes) or, for extra nutrients, or serve it with brown rice.
.
For ten people
4 tbsp olive, sunflower or other vegetable oil
2 medium-sized onions
340g peanut butter (about 1 medium-sized jar)
900ml vegetable or chicken stock (made up with 900ml
boiling water and about 1½ crumbled stock cubes)
3 x 200g tins (600g) of chopped tomatoes
salt and pepper
½ tsp cayenne pepper
150g cabbage, finely chopped
3-4 medium-sized sweet potatoes, chopped into large bite-sized portions
4 medium-sized carrots, chopped
12 okra pods, stems trimmed
10 large chicken portions, cooked
1kg polenta (or cornmeal), to serve
200g onions, diced
80g the white part of leeks, well cleaned and diced
80g peeled swede, diced
80g peeled celeriac, diced
80g peeled turnip, diced
80g peeled parsnip, diced
80g peeled potato, diced
80g cauliflower florets
80g broccoli florets
200ml vegetable stock (made up with part of a stock cube if necessary) or water
40g plain flour
salt and pepper
about 50g salted butter
½ puff pastry sheet (about 40 x 50cm), chilled
900g boiled new potatoes, halved lengthways if large, and butter, to serve
Method
1. Cook the diced vegetables in the butter in a large frying pan or saucepan over medium-low heat until tender, adding more butter if necessary. Cook them in two batches, if necessary, and put them together in one saucepan.
2. Add the cauliflower and broccoli florets, sprinkle over the flour, season with salt and pepper, if wished, stir carefully and continue to cook until the florets are just barely tender.
3. Pour in the stock or water, mix it through the mixture and put it into a baking dish that holds the mixture snugly. Let the mixture cool.
4. Heat the oven to 180C/350F/gas 4.
5. Roll out the chilled pastry sheet and use it to cover the vegetables in the baking dish. Bake for 30 min or until the pastry is nicely browned. Serve with buttered new potatoes.
Each serving provides:
Kcal: 344
Protein: 8.2g
Fat: 13.6g (of which saturated fat: 6.8g)
Carbohydrate: 47.1g (of which sugars: 8.3g)
Fibre: 5.7g
Nutrition Point:
a) This recipe has a medium level of protein and fibre.
Serving Suggestion:
a) Instead of buttered new potatoes, serve this warming dish with boiled potatoes that are then mashed with grated cheese and single cream, salt and pepper. This will certainly increase the dish’s calorie content (and enjoyment)!
For ten people
400g onions, diced
160g the white part of leeks, well cleaned and diced
160g peeled swede, diced
160g peeled celeriac, diced
160g peeled turnip, diced
160g peeled parsnip, diced
160g peeled potato, diced
160g cauliflower florets
160g broccoli florets
400ml vegetable stock (made up with part of a stock cube if necessary) or water
80g plain flour
salt and pepper
about 100g salted butter
1 puff pastry sheet (about 40 x 50cm), chilled
1.8 kg boiled new potatoes, halved lengthways if large, and butter, to serve
1 medium-sized potato (about 200g)
120g baby spinach*
1 small aubergine (about 200g)**
1 medium-sized courgette (about 200g)**
2 medium-sized purple onions (about 200g)
2 garlic cloves, thinly sliced
4-5 medium-sized mushrooms (about 200g)
2 medium-sized firm tomatoes (about 100g)
200g Mozzarella cheese, grated
450g brown rice, to serve
* If using mature fresh spinach, increase the amount to 400g, tear or cut out the stems and wash the leaves well. Plunge them into simmering water for 5 -10 seconds, drain and immediately cool under cold running water. Drain well.
** It is sometimes possible to buy aubergines and buy courgettes from delicatessens already thinly sliced and grilled. Just drain and use them from straight from their jars, or tins, in recipes.
Method
1. Boil the potato in its skin until just tender, drain and cool immediately under cold running water. Drain and reserve.
2. Stir the baby spinach into simmering water for 5 seconds, drain and cool them immediately under cold running water. Drain and reserve. (If using mature spinach, see above.)
3. Cut the aubergine, courgette, purple onions, potatoes and mushrooms into similarly thin slices, all about 4mm thick.
4. Heat the oven to 180C/350F/gas 4.
5. Briefly grill the aubergine, courgette and onion slices on both sides and reserve.
6. Lightly fry the garlic and mushroom slices in a little vegetable oil in a saucepan over medium-low heat until soft. Cut the tomatoes into thin slices.
7. To serve five people, place a layer of the mixed vegetable slices in a 900g (2 lb) loaf tin. Sprinkle over some of the grated cheese. Repeat with layers of vegetables between a sprinkling of cheese. Cover with cling-film and place something heavy on top for 30 minutes to press the stack down.
8. Bake for 30 minutes. Let the stack cool and settle in its tin for about 20 minutes, before turning out.
9. Meanwhile, cook the brown rice.
10. Slice the stack and serve with the brown rice.
Each serving (including brown rice) provides:
Kcal: 484 kcal
Protein: 17.6g
Fat: 11.4g (of which saturated fat: 6.3g)
Carbohydrate: 77.2g (of which sugars: 5.9g)
Fibre: 1.6g
Nutrition Points:
a) This recipe is high in vitamin A.
b) This dish has a medium amount of protein.
c) This recipe is a good source of vitamin C.
d) This recipe is low in sugar and in fat.
Serving Suggestion:
a) A fresh green salad would be excellent served with this dish.
For ten people
2 medium-sized potatoes (about 400g)
240g baby spinach*
2 small aubergines (about 400g)**
2 medium-sized courgettes (about 400g)**
4 medium-sized purple onions (about 400g)
4 garlic cloves, thinly sliced
8-10 medium-sized mushrooms (about 200g)
4 medium-sized firm tomatoes (about 200g)
400g Mozzarella cheese, grated
900g brown rice, to serve
* If using mature fresh spinach, increase the amount to 800g, tear or cut out the stems and wash the leaves well. Plunge them into simmering water for 5 -10 seconds, drain and immediately cool under cold running water. Drain well.
** It is sometimes possible to buy aubergines and buy courgettes from delicatessens already thinly sliced and grilled. Just drain and use them from straight from their jars, or tins, in recipes.
]]>For five people (quantities for ten are given below)
1.4kg leg of lamb, cut into about 2.5cm pieces, all about the same size
about 2 tsp sweet (not hot) paprika
½ tsp cayenne pepper (optional)
100 -125ml vegetable oil
200ml water or lamb stock (see step 3)
4 large carrots, peeled and cut into rounds about 1.5mm thick
6 medium-sized fresh (not canned) tomatoes, peeled (see step 3 below)
450g onions, peeled and chopped
225g frozen or freshly-shelled green peas
salt
425g dried egg noodles
2 tbsp chopped fresh dill or parsley leaves
Method
1. Remove all, or almost all, of any visible fat from the lamb. Reserve the fat. Sprinkle the paprika, or paprika and cayenne (if using), over the lamb pieces and mix it through. Quickly ‘brown’ or cook the surface of the lamb, on all sides, in the vegetable oil in a large saucepan over medium heat.
2. Reduce the heat to low, add the carrot slices, and any reserved fat, and cook the lamb, carrots and any fat, partially covered, until the meat is dry (about an hour). Shake or stir the meat and carrots occasionally to prevent them sticking, adding about 1 tbsp of water as necessary.
3. Meanwhile, if you have the bone for the lamb, and you want to make stock, simmer the bone in about 300ml of water for an hour, while the meat and carrots are cooking. Strain the stock (to remove any scum), measure and reserve 200ml of it to use in the stew in step 5.
4. Meanwhile, plunge the tomatoes into boiling water for 5 seconds, drain and immediately put them in a pan of cold running water. When the tomatoes are cool, drain them and you’ll find that their skins peel off easily. Cut the tomatoes into small chunks and reserve them.
5. When the lamb is ready, discard any pieces of fat. Add the tomatoes, chopped onions and green peas to the saucepan, along with 200ml water or stock, and cook, uncovered, for another 30 minutes. The meat should be tender and what liquid that remains will thicken. Season the stew with salt.
5. Fifteen minutes before you are ready to eat, boil the noodles. When they are cooked, drain and top them with the stew, sprinkle over the chopped dill or parsley and serve.
Each serving provides:
Kcal: 1077
Protein: 79.6g
Fat: 70.6g (of which saturated fat: 35.3g)
Carbohydrate: 31.8g (of which sugars: 13.6g)
Fibre: 7.8g
Nutrition Points:
a) This dish is very high in vitamin A.
b) This dish is high in protein and vitamin B12.
Serving Suggestions:
a) You could vary the recipe by using chopped green beans, red and green peppers or courgettes instead of peas.
b) This dish is also good served with basmati rice or tomato pilaff rice.
For ten people
2.8kg leg of lamb, cut into about 2.5cm pieces, all about the same size
about 4 tsp sweet (not hot) paprika
1 tsp cayenne pepper (optional)
200 -250ml vegetable oil
400ml water or lamb stock (see step 3)
8 large carrots, peeled and cut into rounds about 1.5mm thick
12 medium-sized fresh (not canned) tomatoes, peeled (see step 3 below)
900g onions, peeled and chopped
500g frozen or freshly-shelled green peas
salt
900g dried egg noodles
4 tbsp chopped fresh dill or parsley leaves
350g potatoes, peeled
2 x 200g tins of tuna, drained
300g cooked salmon, flaked (drained, if tinned)
125g onion, finely chopped
4-5 spring onions, chopped
¼ tsp ground cinnamon
½ tsp prepared English mustard
salt and pepper
50g flour
1 medium-sized egg, beaten well with a fork
50-75g breadcrumbs*
vegetable oil for shallow frying
Mixed salad, to serve
Crusty bread, to serve
*If you can't find fresh white breadcrumbs to buy, you can make them. For this recipe, take about 150g of white bread, remove the crusts and bake the bread in a 150C/300F/Gas mark 2 oven for about 10 minutes or until the bread is dry. Whiz it in a food processor to crumbs. Use right away or store them in an airtight container.
Method
1. Boil and mash the potatoes. Using two forks, tear apart the tuna and salmon into small pieces. Stir the fish into the mashed potatoes with the chopped onion, spring onion, cinnamon and mustard. Season with salt and pepper.
2. Shape the potato mixture into balls, each about 100g (making 2 per person). Slightly flatten each ball and let them to get cold (or lightly cover and chill).
3. When ready to cook the fish cakes, dip them, one at a time, into the flour, then into the beaten egg, followed by the breadcrumbs.
4. Heat enough oil in a frying pan or shallow saucepan, over medium heat, to shallow-fry the fish cakes, and fry until they are golden on both sides. Drain them on absorbent paper and serve, if wished, with a green or mixed salad.
Each serving provides:
Kcal: 591
Protein: 64.5g
Fat: 15.1g (of which saturated fat: 2.9g)
Carbohydrate: 48.9g (of which sugars: 4.9g)
Fibre: 2.7g
Nutrition Points:
a) This recipe is high in vitamin B12.
b) This recipe has a medium amount of salt.
c) This dish is low in saturated fat.
Serving Suggestion:
a) As a light meal, serve the fish cakes with new potatoes and the fresh green salad or mixed salad.
For ten people
700g potatoes, peeled
4 x 200g tins of tuna, drained
600g cooked salmon, flaked (drained, if tinned)
250g onion, finely chopped
8-10 spring onions, chopped
½ tsp ground cinnamon
1 tsp prepared English mustard
salt and pepper
100g flour
2 medium-sized eggs, beaten well with a fork
100 -125g breadcrumbs*
vegetable oil for shallow frying
Mixed salad, to serve
Crusty bread, to serve
*If you can't find fresh white breadcrumbs to buy, you can make them. For this recipe, take about 300g of white bread, remove the crusts and bake the bread in a 150C/300F/Gas mark 2 oven for about 10 minutes or until the bread is dry. Whiz it in a food processor to crumbs. Use right away or store them in an airtight container.
]]>2½ x 200g blocks of tempeh (a fermented soya bean product) (500g total), drained
¼ bottle of red wine (175ml)
1 tbsp soya sauce
about 4 tbsp vegetable oil for shallow frying
2 red peppers, seeded and sliced
2 yellow peppers, seeded and sliced
2 green peppers, seeded and sliced
3 purple onions, sliced
5 garlic cloves, peeled and chopped
225g button mushrooms (with closed caps), sliced
1½ -2 celery sticks, chopped
225g soured cream or crème fraiche
1 tbsp paprika
freshly ground pepper
450g rice, to serve
chopped fresh parsley, to garnish
Method
1. Slice the tempeh into large chunks, place in a shallow dish and pour over the wine and soy sauce. Leave the tempeh in the fridge for at least 2 hours, turning the chunks in the liquid occasionally to absorb the flavours.
2. Put the rice on to cook according to packet instructions. Meanwhile, drain and reserve the marinade.
3. Shallow fry the drained tempeh in some of the oil, over medium-low heat, until golden, drain on absorbent paper and reserve.
4. Continue cooking the onions, peppers, mushrooms and garlic in the remainder of the oil until they begin to soften. Add the paprika and the reserved marinade. Cook for 10 minutes, adding more red wine if needed to make more of a sauce.
5. Add the soured cream or crème fraiche and season with black pepper. Place the tempeh stroganoff on a mound of rice, garnish with chopped parsley and serve.
Each serving provides:
Kcal: 499kcal
Protein: 28.1g
Fat: 22.1g (of which saturated fat: 6.7g)
Carbohydrate: 40.3g (of which sugars:12.7g)
Fibre: Trace
Nutrition Points:
a)This recipe is high in vitamin C.
b)This recipe is a source of zinc.
To serve ten people
5 x 200g blocks of tempeh (a fermented soya bean product) (1kg total), drained
½ bottle of red wine (350ml)
2 tbsp soya sauce
about 8 tbsp vegetable oil for shallow frying
4 red peppers, seeded and sliced
4 yellow peppers, seeded and sliced
4 green peppers, seeded and sliced
5-6 purple onions, sliced
8 -10 garlic cloves, peeled and chopped
500g button mushrooms (with closed caps), sliced
2-3 celery sticks, chopped
500g soured cream or crème fraiche
2 tbsp paprika
freshly ground pepper
900g rice, to serve
chopped fresh parsley, to garnish
1 medium-sized onion, peeled
a small bunch of fresh parsley, large stems discarded
2 garlic cloves
4 tbsp vegetable oil
250g quinoa
550ml vegetable stock
5 medium-sized red peppers
250g mushrooms
2 tbsp single cream
2 egg yolks
salt and pepper
vegetable oil for the tray
Method
1. Heat the oven to180C/375F/gas 4.
2. Chop the onion very finely. Crush the garlic cloves with the flat side of a knife to make peeling them easier, then chop the cloves.
3. Heat half the oil in a saucepan over low heat, add half the chopped onion and put half the garlic and the chopped onions in a saucepan over low heat with a small amount of olive oil and cook until soft.
4. Add the quinoa and the vegetable stock, raise the heat a little and simmer for 20 minutes or until the quinoa has absorbed the stock. Put this aside to cool.
5. Meanwhile, cut the peppers in half and remove the seeds. Chop the mushrooms into fairly small pieces and cook them in the remaining 2 tbsp of the oil in a small pan over low heat until they are soft and remove them from the heat. Mix the cream and egg yolks together and season with salt and pepper. Stir in the mushrooms and reserve.
6. Chop the parsley finely and mix it with the rest of the garlic. Brush or spread this parsley mixture inside each pepper half. Divide the quinoa by spooning it into each pepper half. Finally put some of the mushroom mixture on top of each one.
7. Place the pepper halves on a lightly oiled baking tray in the centre of the oven. Bake for 20 minutes and serve.
Each serving provides:
Kcal: 355
Protein: 12.1g
Fat: 16.6g (of which saturated fat 2.8g)
Carbohydrate: 41.8g (of which sugars 14.9g)
Fibre: 3.6g
Nutrition Points:
a) Quinoa is a rich source of essential fatty acids, protein and fibre.
b) Quinoa is gluten free.
c) Red peppers are a great source of beta carotenes.
Serving suggestions:
a) Serve with a big mixed salad and hunks of crusty french bread to make this a light meal.
For ten people
2 medium-sized onions, peeled
a large bunch of fresh parsley, large stems discarded
4 garlic cloves
8 tbsp vegetable oil
500g quinoa
1.1L vegetable stock
10 medium-sized red peppers
500g mushrooms
4 tbsp single cream
4 egg yolks
salt and pepper
vegetable oil for the tray
For the omelette:
Method
1. Heat the oven to 190C/375F/gas 5. Next prepare the vegetables for roasting by chopping the potatoes and carrots into bite-size chunks.
2. Toss the chunks in the olive oil and place them in an oven tray. Sprinkle over a little salt and pepper, place the tray in the oven and cook until the vegetables are soft.
3. Next prepare the salad. Slice the tomatoes thickly and cut them into bite-size pieces. Roughly chop the coriander leaves and mix them with the tomatoes. Dribble over the olive oil and sprinkle over the lemon juice and toss the salad gently.
4. To prepare the omelette, chop the onions, spinach and courgettes into small pieces.
5. Heat the butter in a frying pan over low heat, add the chopped onions and cook until they are soft. (Be careful not to let them brown.) Add the courgettes, cover and cook until they are just beginning to get soft. Add the spinach leaves and cook, stirring occasionally, until the spinach has reduced to half their volume.
6. Whisk or beat the eggs and cream together and season with salt and pepper.
7. Butter a deep oven tray, place the cooked vegetables in the tray and pour the egg mixture over the vegetables. Bake for 20 minutes. Serve a pitta bread with each portion of omelette and salad.
Each serving provides:
Kcal: 676
Protein: 19.6g
Fat: 43.3g (of which saturated fat 17.9g)
Carbohydrate: 51.4g (of which sugars 10.3g)
Fibre: 5.6g
Nutrition Point:
a) This recipe is high in vitamin A, in vitamin B12 and in vitamin E and high in calcium and in iron.
Serving Suggestions:
a) Chopped bacon or pancetta could be added for a non-vegetarian version.
b) Replace the cream with skimmed milk or a dairy-free alternative to reduce the fat content.
c) Change the omelette by, for instance, using chopped mushrooms instead of courgettes and spinach. Another variation would be to replace the tomato-courgette salad with slices of tomato placed on top of the omelette before cooking.
d) This omelette, on it's own, is a satisfying breakfast or brunch.
For ten people
For the omelette:
10 medium-sized eggs
600g small or medium-sized courgettes
600g baby spinach leaves
2 small onions, peeled
about 30g butter
400ml single cream
salt and black pepper
butter for the tray
10 pitta bread, to serve
For the roasted vegetables:
320g potatoes, peeled if wished
320g carrots
80ml olive oil
salt and pepper to taste
For the salad:
600g firm, ripe tomatoes
160g fresh coriander leaves
80ml olive oil
2-3 tbsp lemon juice (30-45ml)
5 chicken portions
2 garlic cloves, crushed with the flat side of a knife and peeled
1 tbsp + 1 tsp paprika
1 tbsp + 1 tsp ground ginger
salt and pepper
4 tbsp vegetable oil
4 large onions, coarsely chopped
3½ x 400g tins of chopped tomatoes
chilli sauce
For the Pilau Rice
2 tbsp vegetable oil
5 garlic cloves, peeled and finely chopped
1 red onion, finely chopped
500g Basmati rice
5 pinches of tumeric
1 green pepper, finely chopped
2 medium-sized tomatoes, finely chopped
4-5 cardamom pods, crushed
boiling water
lots of fresh coriander leaves, roughly chopped
Method
1. Rub the chicken portions with the crushed garlic. Mix together the paprika, ginger, salt and pepper and rub them over the chicken. Leave the portions covered in the refrigerator at least one hour or overnight.
2. Scrape off most of the seasoning on the chicken and reserve it. Pat chicken pieces dry with kitchen paper.
3. Heat half the oil in a frying pan over medium heat and quickly cook the chicken pieces until they are lightly browned. Transfer them top a large saucepan.
4. Heat the remaining oil in the same saucepan over medium-low heat and cook the onions until golden. Add the onions to the saucepan along with the chopped tomatoes, reserved seasoning and chilli sauce to taste.
5. Place the saucepan over medium heat. When the tomatoes begin to get hot and cook, cover the pan and lower the heat. Simmer the mixture gently for 30 minutes, or until the chicken is tender, adding a little water if the mixture gets dry.
6. Meanwhile, make the Pilau rice. Heat oil in a large frying pan over low heat and cook the chopped garlic and onion until they are soft.
7. Add the rice, turmeric, green pepper, tomatoes and cardamom pods, cover with boiling water and simmer for 10-12 mins or until tender.
8. When the chicken and rice are both tender, stir the fresh coriander into the rice and serve the chicken and sauce with the rice.
Each serving provides:
Kcal: 551 Kcal
Protein: 48.4g
Fat: 22.7g (of which saturated fat: 2.8g)
Carbohydrate: 37.3g (of which sugars: 16.5)
Fibre: 0.5g
Nutrition Point:
a) This recipe is high in sugar and high in salt.
For ten people
10 chicken portions
4 garlic cloves, peeled and crushed with the flat side of a knife
2 tbsp + 2 tsp paprika
2 tbsp + 2 tsp ground ginger
salt and pepper
8 tbsp vegetable oil
8 large onions, coarsely chopped
7 x 400g tins of chopped tomatoes
chilli sauce
For the Pilau Rice
4 tbsp vegetable oil
10 garlic cloves, peeled and finely chopped
2 red onions, finely chopped
1kg Basmati rice
10 pinches of tumeric
2 green peppers, finely chopped
4 medium-sized tomatoes, finely chopped
8-10 cardamom pods, crushed
boiling water
lots of fresh coriander leaves, roughly chopped
900g lean minced beef
salt and black pepper
1 small onion, finely chopped
1 garlic clove, peeled and finely chopped
1 medium-sized red or green pepper, seeded and finely chopped
½ tsp dried thyme
3 - 4 tbsp vegetable oil
2 x 400g tins of baked beans
5 burger buns
prepared mustard, mayonnaise or other accompaniments
about 1 small head of iceberg lettuce, divided into about 2 leaves per burger
3 medium-sized tomatoes, sliced
Method
1. Season the minced beef with salt and pepper and, with your hands, mix in the finely chopped onion, garlic, the red or green pepper and the thyme. Form the mixture into five equal balls then flatten them into patties.
2. Heat the oil in a large frying pan over medium-low heat, add the patties and cook on both sides until the meat is cooked as rare or as done as you like.
3. Meanwhile, warm the beans through until they are piping hot then put them aside to keep hot.
4. Toast or grill the burger buns on each side. Serve the burgers with the accompaniments, lettuce leaves and tomato slices accompanied by the hot baked beans.
Each serving provides:
Kcal: 923 Kcal
Protein: 55.4g
Fat: 50g (of which saturated fat: 18.2g)
Carbohydrate: 61g (of which sugars: 17.8g)
Fibre: 9.4g
Nutrition Point:
a) This recipe is high in fibre as well as sugar, fat and saturated fat.
Serving suggestion:
a) Instead of thyme, or any of the other flavourings, try adding about ½ tsp of chilli powder or adding 1 tsp of other spices or herbs to the mince.
For ten people
1.8 kg lean minced beef
salt and black pepper
2 small onions, finely chopped
2 garlic cloves, peeled and finely chopped
2 medium-sized red or green peppers, seeded and finely chopped
1 tsp dried thyme
5-6 tbsp vegetable oil
4 x 400g tins of baked beans
10 burger buns
prepared mustard, mayonnaise or other accompaniments
1 large head of iceberg lettuce, divided into about 2 leaves per burger
6 medium-sized tomatoes, sliced
Makes about nine large brownies
butter and flour for the tin
100g plain chocolate, broken in pieces
225g butter (preferably unsalted), cut into smallish chunks
4 medium-sized eggs, at room temperature*
225g sugar
1 tsp vanilla extract
100g plain flour
50g chocolate buttons or plain chocolate chopped into bits (optional)
* If your eggs are cold, put the eggs in a bowl and cover them with medium-hot water for a few minutes to warm them up. (Cold eggs and melted chocolate don’t mix well!)
Method
1. Heat the oven to 170C/325F/gas3. Lightly grease a 23 x 23cm baking tin (or another baking tin about that size), dust it with flour, shake out the excess and put the tin aside.
2. Put the chocolate pieces and butter chunks into a pan whose base fits snugly over a saucepan. Add a little water to the lower pan and bring the water to a gentle simmer – so that water vapour begins to rise.
3. Put the pan with the chocolate and butter on top of the saucepan of simmering water. When the butter has melted to small pieces, remove the top pan from the bubbling water and let the mixture cool, stirring the butter and chocolate until they are both melted.
4. Whisk the eggs and sugar for 3-4 minutes. Whisk in the cooled chocolate-butter mixture, along with the vanilla essence.
5. Sieve the flour onto the chocolate mixture and whisk it in very well.
6. If you are adding the chocolate buttons or chocolate bits, stir them in and pour the mixture into the prepared baking tin. Even the top of the brownies with the back of a spoon, if necessary, and bake them for 15 minutes.
7. Remove the pan from the oven, cover it loosely with a flat sheet of foil, cardboard or other covering and let the brownies cool for at least an hour. Cut the brownies into portions and serve.
8. Store them covered. If there are any brownies left after about 24 hours, keep them in the fridge.
Each serving provides:
Kcal: 446
Protein: 5.2
Fat: 28.8 (of which saturated fat: 16.6g)
Carbohydrate: 45.6g (of which sugars: 37g)
Fibre: 0.8g
Nutrition Points:
a) This recipe is high in sugar and in saturated fat.
Serving Suggestions:
a) Brownies are great, especially slightly warm or at room temperature, with a dollop of ice cream or custard.
b) Brownies are easy to carry with you for a delicious high-energy snack.
3-4 tbsp ghee or vegetable oil
3 medium-sized onions, peeled and sliced
5 garlic cloves, peeled and roughly chopped
350g peeled pumpkin flesh, roughly chopped
2 x 400g tins of chopped tomatoes
350g raw rice
1 tbsp olive oil
175g curry paste
225g dried red lentils
small handful of chopped fresh coriander or parsley leaves
Method
1. Heat the ghee or vegetable oil in a large frying pan or saucepan over medium-low heat. Add the onion, garlic and pumpkin and cook for about 5 minutes, stirring occasionally.
2. Add the lentils, curry paste, tomatoes, and about 500ml of water, bring to a gentle simmer and cook until the lentils and pumpkin are tender. Add a little boiling water to the pan if necessary for the lentils. Season the mixture with salt and pepper.
3. Meanwhile, cook the rice according to packet instructions.
4. Spoon the pumpkin dahl over the rice, sprinkling over the chopped coriander or parsley, and serve.
Each serving provides:
Kcal: 557kcal
Protein: 22.5g
Fat: 29.6g (of which saturated fat: 16.4g)
Carbohydrate: 49.9g (of which sugars: 7g)
Fibre: 2.1g
Nutrition Points:
a) This recipe is high in vitamin A and high in vitamin C.
b) This recipe is a source of vitamin E.
Serving Suggestions:
a) Serve this dish with a chunk of crusty bread or, for extra calories, with a piece of naan bread.
b) Sprinkle sunflower seeds, pine nuts, cashews or other raw nuts over the curry with the coriander or parsley for extra flavour and nutrition.
c) A big fresh mixed salad is another way to add extra flavour, nutrition and colour to this dish.
For ten people
6-8 tbsp ghee or vegetable oil
6 medium-sized onions, peeled and sliced
10 garlic cloves, peeled and roughly chopped
700g peeled pumpkin flesh, roughly chopped
4 x 400g tins of chopped tomatoes
700g raw rice
2 tbsp olive oil
350g curry paste
300g dried red lentils
2 small handfuls of chopped fresh coriander or parsley leaves
1 x 400g tin red kidney beans, drained
3 garlic cloves, peeled
3 green chillies, chopped
2.5cm piece of fresh root ginger, peeled and grated
50g ghee or vegetable oil
2 medium-sized onions, peeled and grated
1 tsp chilli powder
400g passata (Italian tomato sauce)
or 1 x 400g tin of chopped tomatoes (with the juice)
450ml water
2 tsp sugar
salt
2 tbsp chopped fresh coriander leaves
425g raw basmati rice
Method
1. Grind the garlic, chillies and ginger to a paste in a mortar and pestle or in a small bowl with the end of a rolling pin or similar object.
2. In a large saucepan or frying pan over medium-low heat melt the ghee or vegetable oil, add the grated onions, and cook for 2-3 minutes. Add the garlic paste and chilli powder and continue to cook for 1 minute. Add the kidney beans and cook for another 5 minutes.
3. Meanwhile, put the basmati rice on to cook according to packet instructions.
4. Add the passata or chopped tomatoes and the water to the beans with the sugar and salt. Bring to the boil, stirring, reduce the heat and simmer for a few minutes.
5. Sprinkle with chopped coriander to serve with the basmati rice.
Each serving provides:
Kcal: 521
Protein: 13.9g
Fat: 11.2g (of which saturated fat: 6.7g)
Carbohydrate: 85.5g (of which sugars: 10.3g)
Fibre: 6.5g
Nutrition Points:
a) This dish is high in salt.
b) This dish is contains a medium amount of saturated fat.
c) This dish is low in fat generally.
d) This dish is a source of vitamin A.
Serving Suggestions:
a) Serve this and other curries with brown rice for extra nutrients and fibre.
b) For a change, substitute another type of canned beans instead of kidney beans.
c) Serving this dish with naan bread as well as rice will add extra energy (calories).
For ten people
2 x 400g tin red kidney beans, drained
6 garlic cloves, peeled
6 green chillies, chopped
5cm piece of fresh root ginger, peeled and grated
100g ghee or vegetable oil
4 medium-sized onions, peeled and grated
2 tsp chilli powder
800g passata (Italian tomato sauce)
or 2 x 400g tins of chopped tomatoes (with the juice)
900ml water
4 tsp sugar
salt
4 tbsp chopped fresh coriander leaves
850g raw basmati rice
½ of a large pumpkin (about 2kg)
10 garlic cloves, peeled and halved
olive oil
salt & pepper
500g dried penne or other shaped pasta
150g crème fraiche
250g Halloumi cheese
1 bunch of fresh basil, stems discarded
crusty bread, to serve
Method
1. Heat the oven to 240C/475F/gas 8.
2. Peel the pumpkin, remove the seeds and cut the flesh into 2mm chunks.
3. Toss the chunks and garlic cloves in enough olive oil to coat them lightly. Season with salt and pepper and scatter the chunks and cloves over a baking tray. Bake them until soft and caramelized – about 30 minutes.
4. 10 minutes before the pumpkin is ready, boil the pasta until just cooked. Drain and toss it with olive oil.
5. Meanwhile, slice the Halloumi into strips, and sauté them in olive oil until golden.
6. Remove the roasted pumpkin and garlic from the oven and toss them with the pasta, Halloumi, crème fraiché, and basil.
7. Serve in warmed bowls with a chunk of crusty bread.
Each serving provides:
Kcal: 412kcal
Protein: 17.8g
Fat: 11.7g (of which saturated fat: 0.7g)
Carbohydrate: 58.6g (of which sugars: 12.1g)
Fibre: Trace
Nutrition Point:
a) This recipe is high in vitamin A and in vitamin C.
For ten people
1 large pumpkin (about 4kg)
20 garlic cloves, peeled and halved
olive oil
salt & pepper
1kg dried penne or other shaped pasta
300g crème fraiche
500g Halloumi cheese
2 bunches of fresh basil, stems discarded
crusty bread, to serve