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THE GREAT BIG BUDGET

ISSUE

easycook from

FEBRUARY 2017

Salted caramel brownies Only 35p per brownie

540 Save £ on your food bills

Naughty!

plus

Eat better for less 25 tips & cheats and

One pizza, four ways

108 AMAZING VALUE RECIPES

Cheap weekend entertaining!

Flippin’ fantastic pancakes

Mary’s Sunday roasts

£2.99

Make Time for Tea for Ovarian Cancer Awareness Month in March 2017

Register now for your free fundraising pack at eveappeal.org.uk/tea or call us on 020 7605 0100 The first 500 to register will also receive a fabulous Vintage Vogue Apron pattern inside their pack! The Eve Appeal is a registered charity in England, Wales and Scotland. Registered charity no: 1091708 and SC042612. Gynaecology Cancer Research Fund trading as The Eve Appeal

Welc�e

In our family, we’ve been pulling our belts in so tightly I’ve gone back to a 28-inch waist (last seen when I was a teenager). What with the uncertainty over Brexit and price rises in shops, we’ve noticed a considerable hike in the cost of a weekly food shop for our family of five. It’s a struggle staying within your means and feeding your loved ones healthy meals. That’s why we’ve put together this special money-conscious issue of Easy Cook. It’s packed with ideas for how to save you money on your food bills, as well as 108 recipes that won’t burst your purse. The pasta dish here is one of my kids’ favourites – and it’s a hit with me and their mum, too, because it works out at just over £1-a-head. I hope you enjoy this month’s cheap and simple recipes.

Healthy eating needn't cost much

Keith Kendrick

Editor

Quick midweek meal Pasta with creamy greens & lemon

Cook 350g pasta in a very large pan following the pack instructions, adding 140g broccoli QTGVU, 100g frozen soya beans, 100g frozen peas and 100g mangetout v ÀÌ iw > Î Ã vV } Ì i° À> ] Ã>Û } > >` ivÕ vÌ iV } Ü>ÌiÀ wÀÃÌ] Ì i tip everything back into the «> ° -Ì À £xä} mascarpone or soft cheese, zest and juice 1 lemon, 85g grated Parmesan (or vegetarian alternative), a handful basil leaves] Ã i Ãi>Ã }> ` > Ã« >Ã v V } Ü>ÌiÀ° -iÀÛiÃ {°

Subscr Easy Co ibe to o Paul Hol k & ge t ly wood' s cookboo k! see p60

From What’s so good about our recipes is that they’ve all been tested in the Test Kitchen of our sister title, BBC Good Food magazine. So they’re easy, super-tasty and quick to make – and you can also be sure that they’ll work perfectly every time.

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We know how busy you are, so the recipes in Easy Cook are designed to make life easier Q We keep the ingredients lists as short as

possible, and preparation times to a minimum. Q All our recipes are costed - using prices from

a mid-range supermarket - to help you manage your family budget. Q To save you time during the week, many of

our recipes use ingredients you might already have in your storecupboard or fridge. Q As you have more time at the weekend,

we help you to stretch your skills, and try new techniques with step-by-step cookery classes. Q All our recipes are analysed for their calorie,

v>Ì > ` Ã>ÌÕÀ>Ìi` v>Ì V Ìi Ì L > µÕ> wi` nutritional therapist to help you and your family to maintain a balanced diet. Q To help you cut down on waste we include

suggestions for leftovers where possible. EDITORIAL Editor Keith Kendrick Art Director Gareth Glynne Jones Sub Editor Marianne Voyle

Peppery prawn noodles

February 2017

%JKPI U Chinese

ADVERTISING Advertising Director Jason Elson (020 7150 5030) Group Head, Brand Catherine Nicolson Senior Sales Executive Abigail Snelling Inserts Harry Rowland Senior Partnerships Executive Emma Newman MARKETING & READER OFFERS Group Marketing Manager Tom Townsend-Smith Marketing Executive Amy Donovan Reader Offers Manager Liza Evans Direct Marketing Manager Natalie London Newstrade Marketing Manager Charlotte Watts PRODUCTION & AD SERVICES Head of Production Koli Pickersgill Production Manager Kate Gristwood Senior Production Coordinator Leanda Holloway Senior Repro Technicians Robert James, Darren McCubbin Reprographic Technicians Ian Crabb, Martin McCormack, Jonathan Shaw Head of Ad Services Sharon Thompson Senior Ad Services Coordinator Sarah Barker SYNDICATION Director of International Licensing & Syndication Tim Hudson IMMEDIATE MEDIA CO Chairman Stephen Alexander CEO Tom Bureau Group Publishing Director wi iÜ Ã Publishing Director Simon Carrington BBC WORLDWIDE President, BBC Worldwide UK and ANZ Marcus Arthur Director of Consumer Products and Publishing Andrew Moultrie Director of Editorial Governance Nicholas Brett Publishing Director Chris Kerwin Publishing Coordinator Eva Abramik uk.publishing@bbc.com We make every effort to ensure the accuracy of the prices displayed in BBC Easy Cook magazine. However, they can vary once we go to print. Please check with the appropriate retailers for full details. Nutritional analysis includes listed ingredients only and excludes optional ingredients such as salt. It is measured per portion. We abide by IPSO’s rules and regulations. To give feedback about our magazines, please visit immediate.co.uk, email editorialcomplaints@immediate.co.uk or write to Keith Kendrick, Editor, BBC Easy Cook, Immediate Media Co., Vineyard House, 44 Brook Green, London W6 7BT

BBC Easy Cook magazine is owned by BBC Worldwide and produced on its behalf by Immediate Media Company .KOKVGF $$% 9QTNFYKFGoU RTQ VU CTG TGVWTPGF VQ VJG BBC and help fund new BBC programmes. © Immediate Media Company London Limited, 2017

BBC Easy Cook

EVERYDAY

WEEKEND

12 DINNER ON A BUDGET 48 FRIDAY NIGHT CURRY Quick and simple weeknight meals Make an authentic curry at home that won’t break the bank with chef Anjula Devi 20 MEAL IN A MUG 51 EAT WELL FOR LESS Make speedy mains using just Healthy eating without the expense a mug and a microwave! 56 CHINESE FOR TWO 25 USE YOUR LEFTOVERS Make Ching-He Huang’s easy feast Don’t throw anything away with our 62 PIZZA FOUR WAYS handy tips for using every last scrap Try our four-in-one Friday night pizza 26 JUST 5 INGREDIENTS Shorten your supermarket bill with our five-ingredient recipes Bramley & 29 PANCAKE DAY blackberry pie Try our four cut-out-and-keep savoury pancake recipes 32 CHEEP CHEEP! How to use cheaper cuts of chicken 36 MULTI MEALS Great ways to transform your leftovers 40 BE MY VALENTINE Cosy up with our easy Valentine's menu 44 VEGGIE MAINS Cut out the meat for a cheaper week

EASY COOK FEBRUARY

Carbonara in a mug

/CT[ $GTT[ U Roast chicken

77 Red velvet cake

easy offer 24 Save on a versatile pressure cooker from Cooks Professional 64 GUIDE TO FRYING Learn how to fry food the right way 68 /#4; 5 570&#; 41#56 Mary Berry’s three favourite roast dinners BAKING

74 EASY BAKING Make the cakes anyone can bake! 78 AN APPLE A DAY Bake with in-season Bramley apples 80 SALTED CARAMEL Mouthwatering sweet treats

Easy 8CNGPVKPG U menu

ALSO IN THIS ISSUE

6 QUICK BITES This month’s seasonal showstopper, news, tips, and budget buys

Make �r c�� recipe!

10 THE SHOPPING LIST What’s in our trolley this month 11 SAVE £540 A YEAR Don’t miss our 10 top hacks for cutting your weekly food bill 60 SUBSCRIBE Don’t miss a single issue of Easy Cook 86 -+&5 %11- 5%*11. Teach kids how to make cheese & ham pancake rolls for Shrove Tuesday 89 RECIPE INDEX Find all the recipes in this issue 90 MY FAVOURITE THINGS Read our interview with Gregg Wallace

Salted caramel brownies, p82

BBC Easy Cook

Breakfast in bed Valentine’s Day sh�st�p�

Go on, take a day off work and brighten up your loved one’s morning with a special brunch Griddled cornbread with devilled eggs & avocado

Cornbread

Serves 2 Q Prep 5 mins Q Cook 15 mins Q 65p a portion Q 404 kcals, 19g fat, 7g sat. fat, 14g sugar

400g can cherry tomatoes 1 tsp golden caster sugar a few drops Tabasco sauce 2 eggs fat green chilli, thinly sliced (optional) small knob of butter, softened 1 small ripe avocado, halved, stoned, peeled and sliced (do this just before serving to prevent it from browning) 4 thick slices cornbread (see right) handful coriander leaves, to serve

50g slightly salted butter, melted, plus extra for greasing 250g fine polenta or cornmeal, plus extra for dusting 325g can sweetcorn, drained 250ml buttermilk 4 large eggs 1 tbsp golden caster sugar 100g plain flour 2 tsp baking powder 1 tsp bicarbonate of soda

1 Heat a griddle pan and a large frying pan. Put the tomatoes, sugar and Tabasco in the frying pan and bubble for 10 mins – season and taste to check the spiciness, adding a splash more Tabasco, if you like. Make 2 spaces in the pan and crack in the eggs, then scatter over the chilli, if using. Cook for a further 3-5 mins until the whites of the eggs are cooked and the yolks are still runny (or to your liking).

1 Heat oven to 180C/160C fan/gas 4 and brush a 900g loaf tin with melted butter, then dust it with polenta and shake out the excess. Tip 175g of the sweetcorn into a food processor with the remaining ingredients and 1 tsp salt. Blend until smooth, then remove the blade and stir through most of the remaining sweetcorn.

2 Meanwhile, butter the cornbread and place, butter-side down, on the hot griddle pan. Cook for 2-3 mins each side until dark griddle lines appear. Top the cornbread with the avocado and the eggs, then spoon around the tomatoes, scatter with coriander and serve.

Cuts into 10 slices Prep 20 mins plus cooling Q Cook 50 mins Q 23p a portion Q 241 kcals, 7g fat, 3g sat. fat, 6g sugar Q

2 Pour the batter into the tin, scatter over the last of the sweetcorn and bake for about 45-50 mins until risen and golden. Insert a skewer into the centre – it should come out with a few moist crumbs, but the mixture should not be wet. Return to the oven for a further 5-10 mins if necessary, then test. 3 Cool the loaf in its tin for 10 mins, then transfer to a wire rack to cool. Will keep, wrapped in cling lm, for up to 3 days, or freeze in slices for up to 2 months.

BBC Easy Cook

NEWS SEASONAL

&QP V HQ TI Tuesday GV 14th February

BBC Easy Cook

Seasonal food ideas News snippets Kitchen must-haves Perfect for sharing *> } > Ã«iV > ` iÀ v À ÕÀÃ ÌÀÕ ¶ /À > } Ì Ã `Õ }i Ì and simple no-cook tart.

Chocolate, peanut butter & Oreo biscuit tart i }À ` >L ÕÌ Óä Oreo cookies > v ` «À ViÃÃ À° i Ì Çx} v butter and combine it with the cookie crumbs. Place this mixture Ì i L>Ãi v > À Õ ` Ó{V Ì>ÀÌ tin (preferably loose-based), then iÌ Ì ÃiÌ Ì i vÀ `}i v À >L ÕÌ 30 mins. Once it has set, beat {ää} crunchy peanut butter with £Çx} icing sugar > }L Ü° Spread this mixture over the tart L>Ãi° i Ì £ää} LÕÌÌiÀ > ` Óää} } ` µÕ> Ì dark chocolate ÛiÀ }i Ì Ì i VÀ Ü>Ûi Îä ÃiV LÕÀÃÌÃ] ÃÌ ÀÀ } LiÌÜii i>V i® À > }L Ü « >Vi` ÛiÀ > Ã>ÕVi«> v }i Ì Ã iÀ } Ü>ÌiÀ° -Ì À Üi Õ Ì the chocolate is smooth. Pour the chocolate over the peanut butter. Let the tart set for 1 hr in >V « >Vi] >Û ` } Ì i vÀ `}i Ã Ì i V V >Ìi ii«Ã ÌÃ } ÃÃ appearance. Cut into 8-10 slices and serve. Serves 8-10.

No baking required!

Recipe adapted from 100 Desserts to Die For by Trish Deseine (£18.99, Murdoch Books)

What’s in seas� right n�?

Fruit and veg to inspire your cooking

BRAMLEY APPLES

CELERIAC

BBC Easy Cook

BRUSSELS SPROUTS

CAULIFLOWER

CHICORY

GRAPEFRUIT

NEWS THIS MONTH

Fudge Kitchen Fondue Set ËÎ° ] > i > `

Single Rose ËÓ] «

Monty Bojangles Popcorn Carousel Ë{] 7> ÌÀ Ãi

Be my Valentine

Divine Chocolate Hearts £5, ethicalsuper store.com

GREAT GIFTS UNDER £10

Tea Loves Cookie Box Ën°Ó ] Lakeland

i heart Prosecco ËÓ° ] Ã>

HEALTH NEWS

Are you eating too much sugar?

with ice, simply pop a few frozen grapes into your glass

On our bookshelf /CFG +P 6JG 1H EG by Rachel Maylor, £25, Frances Lincoln If you think you spend far too much money on lunch, you’re not alone. This book has clever recipes for breakfast, lunch and dessert, all of which you can make cheaply in the vwVi ÕÃ } > iÌÌ i and microwave. It’s a much healthier option! Try Àâ }Õ i

One Pound Meals by Miguel Barclay, £14.99, Headline You may have already heard of }Õi >ÀV > Æ he’s the £1 chef ÃÌ>}À> Ü Ì over 130k followers. }Õi Ü «Ã Õ« ÕÌ Ü>ÌiÀ } i>Ã q > ` ÃÕ«iÀ V i>« q i> Ã] > ` i Ã ÕÃÌ Ài i>Ãi` Ã wÀÃÌ L ]Ü V features his favourite creations. Try i` >V iÀi wÃ V> iÃ E Ã>ÕVi

JERUSALEM ARTICHOKE

PURPLE SPROUTING BROCCOLI

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Ì Ã LÕ`}iÌ vÀ i ` Ài>`Ã

LEEKS

RHUBARB

- iÌ } Ì ii« in mind before you consume too many chocolates this Valentine’s Day! If you’ve Lii i>Ì } Ì ÕV ÃÕ}>À Ì iÀi >Ài > viÜ Ì }Ã Ì ÕÌ v À° Ü L ` ÃÕ}>À Ã when you’ll experience withdrawal-like symptoms and you may experience dizziness, ÀÀ Ì>L Ì ] } Ì headedness, tension and anxiety. This is Ü Ì i ÃÕ}>À cycle is perpetuated, as you’ll then crave

SWEET POTATO

Ã iÌ } ÃÜiiÌ Ì i « you feel better. The way to avoid this is to eat little and often. Avoid ÃÕ}>À µÕ V w iÃ > ` opt for low-GI foods ÃÕV >Ã Ü i}À> ®° /À Ì ii« L ` ÃÕ}>À ÃÌi>` > `> L Ì «« } it up every three hours.

GETTY IMAGES

Tip To quickly chill a glass of wine without diluting it

TURNIP BBC Easy Cook

NEWS THIS MONTH

Cooks’ Ingredients Paella Paste £1.79, Waitrose

Me Too! Houmous Beetroot Dip £1.50, supermarkets nationwide

McCain Smoked Paprika Fries £1.99, Asda

Lunch for less! This recipe for a Mexican lunch is quick and easy, and better still, it uses ingredients you may already have in your cupboards.

Huevos rancheros wrap Heat 1 tbsp vegetable oil in a frying pan over a high heat. Add 1 corn tortilla wrap and fry for 1-2 mins on each side until crisping at the edges. Transfer to a plate. Crack 1 egg into the pan and cook to your liking.

Meanwhile, tip 200g black beans into a bowl, season and add a squeeze of lime, then lightly mash with a fork. Spread the beans over the tortilla, top with the egg, Ω ripe avocado, 50g feta and a little chilli sauce. Squeeze over a little lime juice. Serves 1.

Thpeing Sh� list

Warburtons Toastie Pockets £1.20, supermarkets nationwide

BUDGET BUYS UNDER £3

4CEJGNoU *QPG[ Breakfast Pot 99p, Nisa

$TCONG[ #RRNG $NCEMDGTT[ Crumble Kit £3, Tesco

6QO -GTTKFIG U GCU[ VQR VKR Always read a recipe twice before attempting it. How many times have you started a recipe and got halfway through and thought ‘Oh! That needs to be left overnight’ and you only have half an hour left to get it ready? So, make sure you’ve doublechecked your method, ingredients, the lot.

Fruitbowl Mango Flakes £2 for 6, Tesco 5CENC 6TWH G 2GUVQ £2.40, Sainsbury’s

4-INGREDIENT DINNER Pour olive oil into a saucepan. Tip in the rice and fry for 1 min. Add half the stock and cook until absorbed. Add the remaining stock, a ladle at a time, and cook until the rice is al dente, stirring, for 20-25 mins. Add pesto and half the cheese. Top with the remaining cheese. Serves 2.

10 BBC Easy Cook

700ml chicken stock

200g risotto

100g soft goat’s cheese

1 tub fresh pesto

Pesto & goat’s cheese risotto

EVERYDAY - 6

Save £540 a year! Cut your food costs dramatically by swapping 10 everyday ingredients

Chicken

frozen that they make a great alternative to fresh – and they’re usually frozen very quickly after picking, so not many nutrients are lost on the way. Save £1.51

Swap 4 chicken breasts, £9 for whole chicken, £6.72 A whole chicken is really reasonably priced (especially if you’re buying free range or organic), then very easy to cut up yourself. Save £2.28

Pizza bases

Swap 2 x ready-made pizza bases, £1.60 for packet bread mix, 57p Packets of bread mix make brilliant pizza bases, plus they last for ages in the cupboard – so a tasty pizza is never far away. Just make up following pack instructions, roll out, top and bake straight away. There’s no need to rise or prove the dough!

Save £1.03

Smoothies

Indian spiced couscous

Berry & banana smoothie

- ",,

/ //

/" *, --

Blend 150g thawed frozen berries with 1 banana and 200ml apple juice until smooth. Drink immediately, or pack into > y>Ã v À > « ÀÌ>L i Ã >V ° v Õ ` Ì `ivÀ ÃÌ Ì i LiÀÀ iÃ wÀÃÌ] ÕÀ Ã Ì i will keep cool for ages.) Serves 1.

4 5

Cooking oil

Put 200g couscous into a bowl with 1 tsp turmeric, 1 tbsp garam masala and a pinch dried chilli CMGU. Pour over 200ml hot vegetable stock, cover and allow to stand until the couscous is tender, >À Õ ` x Ã° v Õ >Ûi any CMGF almonds, stir in a handful, or simply season just before serving. Serves 4.

Be supermarket savvy and try our money-saving recipes!

Swap 750ml smoothie carton, £2.79 for bag frozen berries, £1.39 Ready-made smoothies are delicious but expensive – so make your own. Bags of frozen fruit are cheap > ` «>V i` Ü Ì y>Û ÕÀ] > ` > } ` Ü> Ì buy fruit out of season. Save £1.40

Eggs

Rice

Swap 500g pack of basmati rice, 77p for 500g couscous, 59p Couscous is cheaper and quicker to cook than rice, and just as tasty alongside a curry if you spice it up. Save 18p

Swap 6 large eggs, £1.70 for 6 medium eggs, £1.50 Unless you’re baking a cake, the size of eggs doesn’t make much difference – apart from on your shopping bill! Save 20p

Swap 1 litre olive oil, £3.79 for 1 litre vegetable oil, £1.44 Olive oil tastes lovely in salad dressings – but for frying, browning or roasting, use vegetable À ÃÕ y ÜiÀ ° Save £2.35

Granola

Swap 500g granola, £2.99 for 500g porridge oats, 57p L Ü v « ÀÀ `}i w Ã Õ Õ« Õ Ì Õ V Ì i for only a few pence. Or use to make your own granola – it’ll work out cheaper. Save £2.42

Nutty sultana granola Heat oven to 180C/160C fan/gas 4. Mix 200g porridge oats with 50g sultanas and 1 tsp ground cinnamon. Spread out in a single layer and drizzle over 2 tbsp honey and 2 tbsp UWP QYGT oil. Stir the mix so that a few clumps form, then cook for 10 mins. Stir in 2 tbsp CMGF almonds and cook for a further 5 mins, stirring frequently, until the oats and almonds are golden. Allow to cool completely on the tray, then store in a jar. Serves 6.

Pasta sauce

Swap jar tomato sauce, £1.75 for 2 cans tomatoes, 90p Stop buying jars of ready-made tomato sauces for pasta, pizzas and stews Canned tomatoes are cheap, and turning them into a homemade sauce takes only minutes and a few more cheap ingredients – it will freeze well, too. Save 85p

Potatoes

Swap 1kg bag potatoes, 70p for 500g bag pearl barley, 39p *i>À L>À i Ã w }] ÕÌÀ Ì ÕÃ > ` Ài> ÛiÀÃ>Ì i] >Ã Ì >LÃ ÀLÃ Ì iÀ y>Û ÕÀÃ Ã Üi – it makes a nice accompaniment to stews. Ì > Ã i «> `Ã] Ã > Ã > L>} Ü ` > good few meals! Save 31p

WOW, that’s a lot!

Vegetables

Swap 3 x 300g packs fresh ECWNK QYGT DTQEEQNK ECTTQV for 1kg bag frozen veg, 99p You can now get such a variety of vegetables

v Õ > i Ì iÃi Ã « i ÃÜ>«Ã iÛiÀ week for the year (and buy a bottle of vegetable oil every other month), you could save over £540!

BBC Easy Cook 11

moneywise 10 suppers £1.21 All less tha n

" > LÕ`}iÌ¶ Then you'll love ÕÀ i Ã>Û } Üii } Ì ` iÀÃ

98p

a portion

12 BBC Easy Cook

a portion

Roast sausage & squash with mustard & sage Serves 4 Prep 15 mins Q Cook 50 mins Q 98p a portion Q 571 kcals, 38g fat, 14g sat. fat, 10g sugar Q Q

8 pork & apple sausages 1 large red onion, cut into wedges 300g butternut squash, cut into wedges small pack sage leaves 1 tbsp olive oil 2 tsp plain flour 200ml chicken stock 2 tbsp wholegrain mustard 500g leftover mashed potato & cauliflower

1 Heat oven to 200C/180C fan/gas 6. Put the sausages in a large roasting tin with the onion, squash and sage. Drizzle over the olive oil and toss together. Roast for 40-50 mins, turning occasionally, until the sausages are golden and the squash is tender. Transfer to serving plates. 2 Drain away any excess oil from the tin, then place the tin over a medium heat on the hob. Mix in the flour, then gradually pour in the stock, scraping up any bits left in the bottom of the tin. Stir in the mustard. Gently simmer for 5 mins until thickened. Serve with a spoonful of mash and the pan juices.

EVERYDAY BUDGET

Raid-the-fridge burritos Serves 4 (1 burritos per person) Prep 30 mins Q Cook 30 mins Q £1.10 a portion Q 878 kcals, 28g fat, 10g sat. fat, 13g sugar Q Q

1 tbsp vegetable oil 1 red or white onion, or 4 spring onions, chopped 400g mixed veg of your choice (we used carrots, red pepper and sweetcorn) 200g leftover chicken, ham, beef or pork, chopped into small chunks 2 x 250g packs ready-cooked lime & coriander rice 400g can red kidney beans in chilli sauce 1 avocado, chopped 6 large wraps 100g grated cheddar 1 egg, beaten soured cream, to serve (optional)

Use up leftover chicken, ham, beef or « À y>ÌLÀi>` wraps

1 Heat the oil in a large pan. Add the onion and cook for 5 mins until soft, then add your chosen veggies and continue cooking for another 5-10 mins or until tender. Add the leftover meat, the rice and beans, along with the sauce from the can. Stir everything together and cook for 5 mins until piping hot. 2 Heat another frying pan, or a griddle pan, until hot, and heat oven to 140C/120C fan/ gas 2. Now assemble the burritos. Warm a wrap for 10 secs on the hot pan (keep the pan hot, you’ll need to use it again). Pile roughly a sixth of the rice mixture onto the centre of the wrap. Top with a little avocado and some cheese, then brush beaten egg around the edge. Fold the ends over the filling, then fold in the sides, like an envelope. Flatten a little to a parcel, then place, seam-side down, in the hot pan. Cook for 2 mins until the underside has sealed shut and is toasted a golden brown, flip over and cook for a few mins more. 3 Keep the burrito warm in the oven while you continue assembling and cooking the remaining burritos. Serve them with some soured cream, if you like.

£1.10 a portion

Serve it up with salsa i V « ¤ Ài` ] £ beef tomato > ` ¤ red chilli > ` Ì }iÌ iÀ° `` > > `vÕ v V ««i` fresh coriander i>ÛiÃ° -iÀÛi i` >Ìi À ii« V i`°

BBC Easy Cook 13

Super smoky bacon & tomato spaghetti

Spice up your dinner with these 2 smoky ideas

Serves 4 Prep 5 mins Q Cook 20 mins Q 96p a portion Q 500 kcals, 12g fat, 3g sat. fat, 11g sugar Q Q

400g spaghetti 1 tbsp olive oil 120g smoked streaky bacon, sliced into matchsticks 1 onion, finely chopped 1 garlic clove, finely chopped 2 tsp sweet smoked paprika 2 x 400g cans chopped tomatoes grated Parmesan, to serve (optional)

1 Bring a large pan of water to the boil and cook the spaghetti following pack instructions. Meanwhile, heat the oil in a large non-stick frying pan and cook the bacon for 3-4 mins until just starting to crisp. Stir in the onion and cook for another 3-4 mins, then add the garlic and smoked paprika, and cook for 1 min more. 2 Pour in the chopped tomatoes, bring to the boil and bubble for about 5 mins until thickened, stirring every so often to stop it catching on the bottom. Drain the pasta and toss with the sauce. Serve with some Parmesan, if you like.

96p

a portion

14 BBC Easy Cook

EVERYDAY BUDGET

Counts as 3 of your 5-a-day

83p

a portion

Smoky Mexican meatball stew Serves 4 Prep 10 mins Q Cook 35 mins Q 83p a portion Q 577 kcals, 22g fat, 8g sat. fat, 8g sugar

Q Q

tbsp olive oil 1 large onion, finely chopped 400g beef mince 50g fresh white breadcrumbs 1 tsp each ground cumin and coriander tbsp chipotle paste 200g basmati rice 400g can chopped tomatoes 400g can kidney beans, drained & rinsed small handful coriander to serve 1 Heat 1 tbsp of the olive oil in a large frying pan. Cook the chopped onion over a medium

heat for 8-10 mins until soft, then remove the onion from the pan. 2 Meanwhile, place the mince, breadcrumbs, spices and chipotle paste in a bowl, season generously and mix thoroughly. Roll mix into 20 walnut-sized meatballs. Add the remaining oil to the pan and fry the meatballs for about 8 mins until brown. 3 Meanwhile, cook the rice following pack instructions. Return the onion to the pan, adding the tomatoes, as well as a can full of water. Simmer for 5 mins, then add the kidney beans and cook for a further 10 mins, until the sauce has thickened and the meatballs are cooked through. Season the meatballs, scatter with coriander and serve with the rice. BBC Easy Cook 15

78p

a portion

l ther mea o n a r o f batch Freeze a

Winter chicken stew Serves 8 Q Prep 15 mins Q Cook 40-45 mins Q 78p a portion Q 445 kcals, 24g fat, 6g sat. fat, 10g sugar Q

Try our 2 great ways to make stew

16 BBC Easy Cook

1 tbsp sunflower oil 1 onion, finely chopped 4 garlic cloves, sliced 1.4 litres hot chicken stock 1 large potato, finely grated 1 tbsp fresh thyme leaves 2 tsp fresh rosemary leaves 2 x 850g family packs skinless chicken thighs (count the number in the pack you need 16 in total) 6 carrots, halved lengthways and cut into chunks

2 parsnips, halved lengthways and cut into chunks 3 leeks, well washed and thickly sliced mash and peas, to serve (optional) 1 Heat the oil in your largest pan â&#x20AC;&#x201C; an extralarge wok with a lid is ideal. Fry the onion and garlic for a few mins until soft, then pour in the stock and stir in the potato and herbs. 2 Add the chicken and bring to the boil. Stir in the carrots, parsnips and leeks, then cover the pan and leave to simmer on a low heat for 40-45 mins, stirring every now and then, until the chicken is tender. (Cool and freeze any extra portions, and use within 2 months â&#x20AC;&#x201C; thaw at room temperature, then reheat in a pan until bubbling.) Serve with mash and peas, if you like.

EVERYDAY BUDGET

Tomato & harissa stew with cheddar dumplings Q

1 vegetable stock cube

FOR THE DUMPLINGS

Serves 4 Prep 10 mins Q Cook 45 mins Q ÂŁ1.09 a portion Q 444 kcals, 17g fat, 8g sat. fat, 7g sugar

1 tbsp sunflower oil 1 onion, chopped 4 celery sticks, thickly sliced 400g can plum tomatoes 1 tbsp harissa 2 large courgettes, halved lengthways and thickly sliced 400g can chickpeas, drained

25g butter, diced 200g self-raising flour 1 tsp baking powder 75g mature cheddar (or vegetarian alternative), finely grated 100ml milk 1 Heat the oil in a large wide-topped casserole dish with a lid, then fry the onion and celery for 5 mins until softening and starting to colour. Tip in the tomatoes and a can of water, then stir in the harissa,

courgettes and chickpeas, and crumble in the stock cube. Cover and simmer for 18 mins until the veg is tender. Heat oven to 200C/180C fan/gas 6. 2 Meanwhile, rub the butter into the flour and baking powder with a pinch of salt. Mix in the cheese with a round-bladed knife. Two mins before the stew is ready, pour the milk into the dumpling mix and stir with the knife to make a dough. Turn out onto your work surface (no need to flour), shape into a sausage and cut into 8 pieces. Add to the stew, then bake for 15-20 mins until golden.

ÂŁ1.09 a portion

Marvellous meat-free supper BBC Easy Cook 17

be on the l il w ls a e m y s a e e Thes mins! 0 3 n a th s s le in le b ta £1.21 a portion

90p

a portion

Cheesy leek & bacon pasta Serves 4 Q Prep 10 mins Q Cook 20 mins Q 70p a portion Q 556 kcals, 18g fat, 7g sat. fat, 4g sugar Q

1 tbsp olive oil 300g leeks, halved and finely sliced 8 rashers smoked streaky bacon, sliced 400g pasta shapes (we used penne) 100g herb & garlic soft cheese (we used Boursin)

Tuna & sweetcorn slice Serves 4 Q Prep 5 mins Q Cook 25-30 mins Q 90p a portion Q 463 kcals, 30g fat, 1g sat. fat, 2g sugar Q

320g pack ready-rolled puff pastry 185g can tuna in spring water, drained and flaked 325g can sweetcorn, drained 3 tbsp crème fraîche 50g cheddar, grated a few chives, snipped to 1cm lengths 1 Heat oven to 220C/200C fan/gas 7. Lay the pastry out on a baking sheet. Pinch up the edges to form a border, pressing firmly into the corners. Prick the centre all over with a fork and pop in the oven for 10-15 mins. Mix the tuna and sweetcorn in a bowl and season. 2 Remove the pastry from the oven, pressing the centre down with the back of a fork, as it will have puffed up a bit. Spread the crème fraîche across centre, spoon the tuna mix on top, then sprinkle over the cheese. Bake for 10-15 mins until golden. Sprinkle with chives. 18 BBC Easy Cook

1 Heat the oil in a large non-stick frying pan. Add the leeks and 2 tbsp water, and cook for about 10 mins until very soft. Add the bacon, turn up the heat and fry until cooked. Meanwhile, cook the pasta following pack instructions. Drain and reserve a mug of the cooking water. 2 Spoon cheese into the leek and bacon mix, adding some of the reserved cooking water. Season and stir gently over a low heat until melted. Toss through the cooked pasta, adding a little more cooking water, if needed, to help the sauce coat the pasta.

70p

a portion

Meatloaf burger with harissa mayo Serves 2 Prep 5 mins Q Cook 5 mins Q £1.21 a portion Q 640 kcals, 36g fat, 11g sat. fat, 5g sugar Q Q

4 slices Beef & bacon meatloaf (see below) 1 tomato, sliced 25g grated cheddar or Red Leicester 2 burger buns or rolls, halved 2 tbsp mayo tsp harissa 1 Little Gem lettuce, torn small chunk cucumber, sliced small red onion, sliced 1 Turn on the grill to high. Line a baking tray with foil, then place the meatloaf slices on it. Cover with the tomato and cheese, and grill until the cheese has melted. 2 Warm the burger buns in the toaster or under the grill. Mix the mayo and harissa, then spread over the bottom half of the buns, arranging the lettuce and cucumber on top. Add the slices of meatloaf, then top with the onion, a twist of black pepper and bun tops.

Make a... Beef & bacon meatloaf Heat oven to 180C/160C fan/gas 4 and oil the inside of a 900g loaf tin. Tip an 85g pack UCIG QPKQP UVWH PI into a bowl, crumble in 1 beef stock cube and pour over 300ml boiling water. Stir, then set aside. Stretch 8 rashers smoked streaky bacon a little by running the back of a spoon along their length, then use 6-7 to line the base and longest sides of the tin. Chop the rest. Mix the chopped bacon and 500g pack beef mince Ì Ì i ÃÌÕvw } Ü Ì Ã i «i««iÀ] Ì i «ÀiÃÃ Ì Ì i Ì ° > i v À {ä Ã Õ Ì wÀ ° -iÀÛiÃ È°

EVERYDAY BUDGET

Pearl barley, bacon Hot & chocolate leek casserole milkshakes Serves 4 Prep 10 mins Q Cook 40-45mins Q ÂŁ1.11 a portion Q 589 kcals, 15g fat, 3g sat. fat, 11g sugar Q Q

1 tbsp olive oil 2 leeks, thickly sliced 2 garlic cloves, finely chopped 300g pearl barley 4 carrots, cubed 1 tbsp Dijon mustard, plus extra to serve 1 litre chicken stock 300g Savoy cabbage, shredded 200g leftover bacon from yesterday, chopped into small pieces

1 Heat a large pan over a medium heat. Add the olive oil and cook the leeks for a few mins, then add the garlic and cook for just 1 min more. 2 Add the pearl barley, carrots and mustard, then pour over the chicken stock. Season with plenty of ground black pepper and simmer for 20 mins, stirring occasionally. Add the cabbage with the bacon, and cook for 5-10 mins until cabbage is wilted and tender. Serve with extra Dijon mustard on the side.

ÂŁ1.11 a portion

BBC Easy Cook 19

Meal mug

in a

We’re not talking about a mug of soup here. MasterChef’s Theo Michaels has developed recipes for mains using just a mug and a microwave

p2 , o ph f bee e l e-sty Make Theo�s Vietnames

20 BBC Easy Cook

EVERYDAY MICROWAVE

An Italian main in a mug!

Surprisingly authentic spaghetti carbonara ‘This is a total guilty pleasure of mine – I always end up ordering this in our local Italian restaurant. Spaghetti carbonara is a wonderfully classic recipe that when done right is a real thing of beauty, letting the eggs create a really creamy and authentic sauce.’

Serves 1 Prep 5 mins Q Cook 9 mins (800W microwave) Q 85p a portion Q Q

60g smoked pancetta, finely diced clove garlic, left whole 80g dried spaghetti, broken in half 300ml water, just boiled 15g Parmesan, grated 1 egg yolk 1 tbsp chopped fresh parsley

1 Microwave the pancetta and garlic on Full for 2 mins uncovered in a 500ml mug. Remove from the microwave, pour away the excess oil, discard the garlic and set the mug aside whilst you make the pasta. 2 Place the dried pasta and just-boiled water in a bowl and cook on Full, uncovered, for 7 mins. Add the Parmesan, egg yolk and ground black pepper to the cooked pancetta in the mug and mix thoroughly. 3 Once the pasta is done, the cooking water will be very hot; remove from the microwave carefully, and slowly add 1 tbsp of the cooking water to the carbonara paste in the mug and combine. Add the pasta to the paste and stir through (you want the pasta to be a bit wet to help thicken the sauce). Serve with a sprinkle of parsley.

Theo’s tip

Ûi ìÛi «i` Ì Ã ÀiV «i Ã«iV wV> Ì Li i iVÕÌi` Ì i ÀìÀ >L Ûi Ü V i ÃÕÀiÃ iÛiÀ Ì } }iÌÃ V L i` >Ì Ì i À } Ì Ìi «iÀ>ÌÕÀiÃ° v Õ V> Ì w ` «> ViÌÌ> Õ V> ÕÃi Ã i` ÃÌÀi> L>V ° Ûi Ì V Õì` > Ã> Ì >Ã Ì i «> ViÌÌ> Ã ÕÃÕ> i Õ} ° v Õ ` Ü> Ì Ì Ã Ì Li i ÌÀ> VÀi> Õ V Õ ` >`` > Ìi>Ã« v ` ÕL i VÀi> >Ì Ì i i `] Ì ° BBC Easy Cook 21

Vietnamese-style beef pho

Rapido huevos rancheros

‘Pho (pronounced ‘fuh’) is available on every street corner of Vietnam. The hawkers spend 24 hours perfecting it. This takes minutes!’

Serves 1 Prep 15 mins Q Cook 2 mins (800W) plus standing Q £1.30 a portion

Serves 1 Prep 10 mins Q Cook 8 mins (800W) Q £1.09 a portion Q

Q Q

60g dried rice noodles 300ml boiling water 1 clove garlic, grated 1cm fresh root ginger, grated 2 tsp vegetable oil 150ml chicken stock, warm tsp soft light brown sugar 1 tsp sesame oil 1 tsp light soy sauce 1 tsp fish sauce 2 tbsp beansprouts 1 whole pak choi, roughly chopped 3oz sirloin, sliced thinly, room temp red chilli, thinly sliced 1 tbsp chopped fresh coriander 1 tbsp fresh mint leaves, torn spring onion, finely sliced lime juice 1 Place the dried rice noodles into a 500ml mug; you may need to break them up to fit. Pour over the boiling water until it reaches the same height as the noodles, cover the mug and leave to stand for 5 mins. Drain, leaving the noodles and roughly 1 tbsp of the water in the mug. 2 Add the garlic, ginger and oil to the noodles, stir and microwave on Full for 1 min. Now add the chicken stock, sugar, sesame oil, soy sauce, fish sauce, beansprouts and pak choi and microwave for 1 min. Stir, then place the thinly sliced steak over the top and gently submerge into the cooking water with a fork. The residual heat of the soup will cook the steak. Garnish with chilli, coriander, mint, spring onion and lime.

25g spinach, roughly chopped 2 tbsp chopped fresh coriander 1 egg few slices green jalapeño chilli slice bread, to serve

1 Add all the ingredients for the sauce into a 500ml mug, reserving 1 tbsp olive oil for later. Cover and microwave on full power for 6 mins, giving it a quick stir after 3 mins. After 6 mins the watery tomato sauce will be transformed into a thick mixture. Handle the mug with care as it will be very hot! 2 Add the spinach and half the coriander to the sauce and combine well.

FOR THE SAUCE

50g red pepper, diced 20g diced onion 1 clove garlic, chopped 120ml canned chopped tomatoes 1 tbsp dried oregano 1 tsp chipotle paste 2 tbsp olive oil

3 Using the back of a spoon, gently flatten the top of the sauce, crack the egg on top and drizzle over the remaining olive oil. Cover and microwave for 2 mins (if you are using a small egg or for a runnier yolk check after 90 secs). Garnish with the remaining coriander and the chilli slices, and serve.

Mexican in origin and now a popular dish worldwide; whenever I hear the words Huevos Rancheros it always brings to mind an image of cowboys cooking breakfast on a shovel over an QRGP TG

‘

’

Theo’s tip For a more economical of my pho, try version try using rump instead of sirloin steak or even chicken, but pre-cook the chicken wÀÃÌ L ÃÕL iÀ} } in water and microwave on full power for 3 mins until cooked through. 22 BBC Easy Cook

Recipes adapted from Microwave Mug Meals by Theo Michaels (£9.99, Lorenz Books).

EVERYDAY MICROWAVE

Theo’s tip Depending on how smoky the chipotle paste is, you can add Ω tsp of smoked paprika to the sauce, or to taste. Chipotle paste is usually quite wiÀ LÕÌ >`` > Ã« >Ã of chilli sauce or more chilli slices if you want more bite to your breakfast! Try adding a dollop of yogurt to counterbalance the heat of the chilli.

There is nothing quite like a good chocolate cake and this one offers a little something extra. I’m not normally a fan of chocolate orange but I like the use of marmalade which gives a subtle depth of CXQWT VJCV KUPoV QXGTRQYGTKPI YJKNG VJG ground almonds keep the cake moist

‘

’

Theo’s tip The broken chocolate creates little pockets of lovely melted chocolate. I like my cake to be just cooked so still gooey; if you want it well done, cook for 2 mins. If you use too much marmalade it will change the consistency, so don’t get greedy!

Choc orange cake Serves 1 Q Prep 5 mins Q Cook 1 mins (800W) plus standing Q 27p a portion

1 tbsp caster sugar 3 tbsp cocoa powder tsp baking powder 10g dark chocolate (85% cocoa solids), broken up into small pieces whipped cream, to serve (optional)

1 small medium egg 2 tbsp vegetable oil 3 tbsp milk 1 tbsp orange zest 2 tbsp marmalade 2 tbsp plain flour 1 tbsp ground almonds

Place the egg, oil, milk, orange zest, salt and marmalade in a 300ml mug and whisk with a fork until fully combined. Add the rest of the ingredients and a pinch of salt and combine thoroughly. Microwave uncovered on full power for 1 mins and leave to stand for 2 mins. Serve with a dollop of whipped cream, if you like!

BBC Easy Cook 23

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Prepare succulent, perfectly cooked meals in a fraction of the time. This powerful 900W stainless-steel pressure V iÀ >Ã > wÛi ÌÀi V>«>V Ì ° Ì Ã «iÀviVÌ v À Ì>V } i>ÀÌ ÃÌiÜÃ] Ã Õ«Ã] wÃ > ` i>Ì] > } Ì > iÃÃi Ì > addition to any kitchen. The secret is in the airtight lid that holds the steam inside, keeping your food moist > `ÀV y>Û ÕÀ° / i i } Ì «ÕÃ LÕÌÌ ÃiÌÌ }Ã > i it easy to use, with options for cooking risotto, soups, ÃÌiÜÃ] « ÀÀ `}i] wÃ ] « Õ ÌÀ > ` V> iÃ] >Ã Üi >Ã > Terms & conditions *P&P is £4.95 per order **Calls cost 7p per minute plus your phone company’s access charge. ‘Was’ pricing refers to the original selling prices offered on the promoter’s website www.cjoffers.co.uk, and in their retail store between 21/10/16 and 21/01/17. †Exclusive offers run across BBC Easy Cook, BBC Good Food and BBC Home Cooking Series. Delivery within 7 working days to UK mainland only, some exclusions > >«« ° v Ì V « iÌi Ã>Ì Ãwi` Ü Ì ÕÀ À`iÀ] « i>Ãi ÀiÌÕÀ } `Ã Ì condition and sealed original packaging for a refund within 30 days of receiving your order (postage costs will not be refunded unless faulty). Your contract for supply of goods is with BVG Group. A SIGNATURE IS REQUIRED ON DELIVERY. Data protection BBC Worldwide Limited and Immediate Media Company Limited (publishers of BBC Easy Cook) would love to keep you informed by post, telephone or email of their special offers and promotions. Please state at time of ordering if you do not wish to receive these from BBC Worldwide or Immediate Media Company.

24 BBC Easy Cook

setting for slow cooking. There’s also a fully adjustable timer and LED display, as well as keep warm, cancel and delay functions. The pressure cooker also comes with a selection of great recipe ideas to help you get started. The cooking pot is removable, allowing you to clean it by hand using hot soapy water. Watch our informative video online for more information. Dimensions: L34 x W29 x H32cm. Weight: 4.7kg. 111cm power cord. Pressure: 30-80kPa. Product code: D8899

Ordering is easy Call 0844 493 5654** quoting 68306 or visit www.clifford-james.co.uk/68306 Alternatively, send your contact details, address and the codes and quantities of the item(s) you wish to order, along with a cheque payable to BVG Group, to: BBC Easy Cook Offer 68306, PO Box 87, Brecon LD3 3BE. Please add £4.95 to your order total for P&P.

EVERYDAY

Use up your

leftovers

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Stamp out waste and save money, too!

Clever ideas for leftover ingredients from this month’s everyday recipes A jar of harissa

Coriander

Cheddar or Red Leicester

For a delicious dip, swirl into a pot of shop-bought houmous, then top with some toasted pine nuts and a drizzle of olive oil. Q Make a quick pitta pizza. Spread a little harissa over one side of the pitta, top with torn roasted red peppers from a jar and crumble over a little feta. Grill until crisp. Q )KXG C GT[ MKEM to spaghetti and meatballs. Add a spoonful to the tomato pasta sauce.

&QPoV VJTQY CYC[ VJG UVCNMU, they’re «>V i` Ü Ì y>Û ÕÀ° i V « > ` >`` to curries, soups or pasta sauces. Q 9JKR WR C SWKEM UCNUC to serve with steak. Whizz the leaves and stalks with some raw garlic, chopped chilli, lime juice and a splash of olive oil.

Sliced stale bread #FF C UCVKUH[KPI ETWPEJ to your favourite salad. Cut stale bread into 2.5cm croutons. Toss with a little oil and a spoonful of tapenade. Wrap each crouton in Ω a slice of pancetta and roast until crisp. Q /CMG C VQRRKPI v À ÌÀ ÕÌ w iÌÃ° 7 ââ ÃÌ> i bread with toasted almonds and lemon zest. 1Ãi Ì V >Ì Ì i wÃ Liv Ài }À } À «> vÀ }° Q For a breakfast treat, dip slices of stale bread into a custard mixture made with egg, milk or cream, a little sugar and a pinch of cinnamon. Leave to soak for a few mins before frying until crisp on both sides. Serve with sliced banana and a drizzle of maple syrup.

4WUVNG WR CP GCU[ EJGGU[ EJCOR to go with sausages. Coarsely grate, then >Ã Ì L i` Ã«Õ`Ã Ü Ì w i V ««i` spring onions and a splash of milk. Q (QT C FGNKEKQWU NKIJV UCPFYKEJ URTGCF, whizz together equal quantities of grated cheese and low-fat cream cheese. Brilliant on bagels. Top with sliced cucumber and shredded lettuce.

Soured cream (QT C ETGCO[ XGTUKQP of your favourite pesto pasta, stir through hot spaghetti or tagliatelle with equal quantities of basil pesto and a handful of toasted pinenuts. Q Create a sauce for pan-fried pork chops or steaks. Just before the meat is ready, stir in 2 tbsp soured cream, 1 tbsp onion marmalade or chutney, 2 tsp grainy mustard and a squeeze of lemon juice – per chop. Bubble, scraping up all the pan juices. Season, then spoon over the meat and serve with mash, jacket potatoes or rice. Q

Celery sticks Create a quick Waldorf side salad. Use a vegetable peeler to create thin ribbons, then toss with a little lemon juice, some thinly sliced apple, a few chopped walnuts and a few handfuls of rocket or watercress. Q /CMG C JGCNVJ[ LCEMGV RQVCVQ VQRRGT. Dice and mix into a tub of cottage cheese with chopped ham, snipped spring onions or chives, a few spoonfuls of sweetcorn and some diced red pepper – roasted or raw. Q

BBC Easy Cook 25

** J U S T 5 IN G R ----------------Minimum shopping. M aximum flavour! -----------------

1 PO RTIO N

0.9 9

1 PO RTIO N

1.60

Easy stuffed peppers Serves 4 Prep 5 mins Q Cook 10 mins Q £1.60 a portion Q 387 kcals, 17g fat, 7g sat. fat, 14g sugar Q Q

TIP Cooked lettuce is delicious, but if you overdo it, the lettuce will lose all its colour and vibrancy. Just a few mins in simmering stock should be enough to cook it, but also to retain a slight crunch.

Lamb & lettuce pan-fry Serves 4 (easily halved or doubled) Q Prep 10 mins Q Cook 10 mins Q 99p a portion Q 465 kcals, 37g fat, 20g sat. fat, 1g sugar Q

25g butter 4 lamb neck fillets, cut into chunks 2 handfuls frozen peas 150ml chicken stock 3 Baby Gems, cut into quarters

26 BBC Easy Cook

1 Heat the butter in a frying pan until sizzling, then add the lamb. Season with salt, if you like, and pepper, then cook for 6-7 mins until browned on all sides. Scatter in the peas, pour in the stock, then bring up to a simmer and gently cook until the peas have defrosted. 2 Add the lettuce to the pan and simmer for a few mins until just starting to wilt, but still vibrant green. Serve scooped straight from the pan, with buttered new potatoes.

4 red peppers 2 x 250g pouches cooked tomato rice (we used Tilda Rizazz Mediterranean Tomato) 2 tbsp pesto handful pitted black olives, chopped 200g goat’s cheese, sliced 1 Use a small knife to cut the top out of the peppers, then scoop out the seeds. Sit the peppers on a plate, cut-side up, and cook in the microwave on High for 5-6 mins until they have wilted and softened. 2 While the peppers are cooking, mix the rice together with the pesto and olives and two-thirds of the cheese. Scoop the rice into the peppers, top with the remaining goat’s cheese and continue to cook for 8-10 mins until the rice is piping hot. If you like you can finish the peppers under the grill to brown.

EVERYDAY 5 INGREDIENTS

EDIEN TS > Prawn curry Serves 2 (easily halved or doubled) Prep 5 mins plus resting Q Cook 10 mins (if using fresh prawns) Q ÂŁ2 a portion Q 166 kcals, 4g fat, 1g sat. fat, 8g sugar Q Q

2 tbsp curry paste (we used Patakâ&#x20AC;&#x2122;s Original Balti curry paste) 1 onion, finely sliced 200g large raw or cooked prawns, defrosted if frozen 400g can chopped tomatoes with garlic large bunch coriander, leaves and stalks chopped

Drizzle some oil from the curry paste jar into a wok or large frying pan, gently heat, then add the onion. Sizzle over a low heat for 4 mins until the onion softens, then stir in the paste and cook for a few mins longer. Stir in the prawns and tomatoes, then bring to a simmer. If using raw prawns, simmer until they have changed colour and are cooked through. Season, if you like, then add the coriander just before serving with boiled rice and naan bread.

1 PO RTIO N

2. 00

BBC Easy Cook 27

EVERYDAY PANCAKES

Pancake cannelloni

Easy cut out & keep recipes

German cheese & bacon pancakes

Pancakes for tea! Turn Shrove Tuesday – 28 February – into more of a meal Indian potato pancakes

Quesadilla pancakes

BBC Easy Cook 29

EVERYDAY PANCAKES

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DCEQP RCPECMGU

Pancake cannelloni

Serves 4 Q Prep 10 mins Q Cook 20 mins Q £1.46 a portion Q 691 kcals, 52g fat, 25g sat. fat, 7g sugar

Serves 4 Prep 30 mins Q Cook 30 mins Q £1.80 a portion Q 548 kcals, 36g fat, 14g sat. fat, 14g sugar

200g pack diced smoked bacon lardons 200ml crème fraîche pinch of ground nutmeg 1 tsp caraway seeds (optional) 8 large shop-bought pancakes UJCNNQVU PGN[ UNKEGF I PGN[ ITCVGF )TW[ÄTG 1 whole cucumber, peeled, halved and sliced 2 tbsp white wine vinegar 2 tbsp chopped fresh dill

420g pack pork meatballs 400g bag fresh spinach 2 tbsp basil pesto 250g tub ricotta 1 egg, beaten º tsp ground nutmeg 8 shop-bought pancakes 500g carton passata 1 garlic clove, crushed 125g ball mozzarella, torn 1 bunch of basil, leaves only

1 Heat grill to high and put the smoked bacon lardons on a baking tray. Grill for around 10 mins until crisp, then set aside. Mix the crème fraîche with the ground nutmeg and caraway seeds (if using) and season with some salt and pepper.

2 Working in batches, place a pancake on a non-stick baking sheet, divide the crème fraîche mixture between the 4 pancakes, then top each pancake with the lardons, shallots and cheese. 3 Put the pancakes under the grill for 2-3 mins (you will need to do this in batches again) or until the cheese is golden and bubbling. While they cook, mix the cucumber with the vinegar and dill. Season, then serve.

1 Heat the grill to high and cook the pork meatballs for 12-15 mins on a baking tray. Cut each one in half and set aside. 2 Tip the spinach into a large colander over the sink. Pour boiling water over to wilt it. When cool enough to handle,

Indian potato pancakes

Quesadilla pancakes

Serves 4 Q Prep 10 mins Q Cook 30 mins Q 98p a portion Q 490 kcals, 29g fat, 7g sat. fat, 5g sugars

4 tbsp olive oil UJCNNQVU PGN[ EJQRRGF 1 tsp mustard seeds Ω tsp turmeric 1 green chilli, deseeded and chopped into small pieces VUR PGN[ ITCVGF IKPIGT 1 garlic clove, crushed 300g potatoes, chopped into small chunks 400g can green lentils, drained 4 shop-bought pancakes 80g bag baby spinach mango chutney and natural yogurt, to serve (optional)

2 red peppers, chopped 140g red Leicester (or veggie alternative), grated 4 tbsp chopped coriander 8 shop-bought pancakes 1 tbsp butter 1 garlic clove, crushed Ω tsp ground cumin 400g can kidney beans, drained juice 1 lemon 1 red chilli, deseeded & sliced 2 avocados, sliced .KVVNG )GO NGVVWEGU UNKEGF

30 BBC Easy Cook

3 Heat oven to 190C/170C fan/ gas 5. Pour the passata over the bottom of an ovenproof dish and stir in the garlic. Divide the spinach between pancakes, in a long strip in the centre. Add the meatballs, then roll up. Lay the pancakes on the passata. Top with mozzarella. Bake for 30 mins. Scatter over the basil.

Serves 4 Prep 20 mins Q Cook 10 mins Q £1.65 a portion Q 702 kcals, 45g fat, 17g sat. fat, 14g sugar

1 Heat the oil in a large pan over a low heat. Add the shallots, mustard seeds, turmeric, chilli, ginger and garlic, and cook gently until the shallots are soft. Add the potatoes and continue

squeeze out any excess liquid and chop. Mix with the ricotta, egg and nutmeg. Season.

to cook slowly for 15-20 mins, stirring occasionally, until the potatoes are soft. 2 Stir through the lentils, season and continue to cook for another 2-3 mins to warm them through. Pile a quarter of the mixture into each pancake and fold the sides in to make a triangle. Pop the spinach in the pan while it’s still hot, just to wilt it, and serve on the side, with mango chutney and yogurt, if you like.

1 Heat oven to 180C/160C fan/ gas 4. Scatter the peppers, cheese and coriander over 4 pancakes. Season and cover each one with another pancake. Place the quesadilla pancakes on baking sheets and cook

for 5 mins in the oven until the cheese starts melting. Repeat with the other 3. Pile them on a baking tray in a low oven. 2 Warm the butter in a saucepan, add garlic and cook for 1 min, then add the cumin and beans. Stir for 2 mins, then mash. Season, stir through half the lemon juice, spoon into a serving dish and top with the chilli. Toss the avocado in the rest of the lemon. Serve the quesadillas with the beans, lettuce and avocado.

Cheep chicken! Spending a fortune on chicken breast? These four recipes use much cheaper cuts of chicken...

ÂŁ2.20 a portion

Mango chicken, bean & rice bake Serves 4 Prep 20 mins plus marinating Q Cook 1 hr 10 mins Q ÂŁ2.20 a portion Q 753 kcals, 16g fat, 3g sat. fat, 32g sugar Q Q

small bunch spring onions, chopped thumb-sized piece ginger, chopped 3 garlic cloves 1 red chilli, seeds removed if you donâ&#x20AC;&#x2122;t like it too hot small handful coriander, stalks roughly chopped and leaves picked 1 tbsp thyme leaves zest and juice 1 lime, plus 1 lime cut into wedges to serve 1 tsp ground allspice 2 tbsp sunflower oil 8 chicken drumsticks 300g long-grain rice 400g can kidney beans, rinsed and drained 500ml chicken stock 1 ripe mango, peeled, stoned and cut into bite-sized chunks 200g mango chutney, plus extra to serve (optional) 1 Put the spring onions, ginger, garlic, chilli, coriander stalks, thyme, lime zest and juice, allspice and oil in a food processor, then blend to a paste. Pour over the chicken drumsticks and leave to marinate for at least 1 hr, or preferably up to 1 day. 2 Heat oven to 180C/160C fan/gas 4. Tip the rice and beans into a large roasting tin with deep sides. Remove the chicken from the marinade and set aside. Mix the stock into the marinade in the bowl and stir well. Pour the stock over the rice and beans, then put the chicken drumsticks and the mango pieces on top. Cover the tray tightly with foil and bake for 30 mins. 3 Take the tray out of the oven and remove the foil. Increase the temperature to 220C/200C fan/gas 7. Spoon the mango chutney over the drumsticks and return to the oven, uncovered, for 35-40 mins, to brown the chicken pieces and allow the rice to absorb all the liquid. Before serving, fluff up the rice a little with a fork and scatter with the coriander leaves. Serve with lime wedges and extra mango chutney, if you like.

32 BBC Easy Cook

EVERYDAY CHICKEN

Chicken liver & chorizo open sandwich Serves 2 Prep 20 mins Q Cook 15 mins Q ÂŁ2.49 a portion Q 923 kcals, 60g fat, 28g sat. fat, 6g sugar Q Q

25g butter 1 shallot, finely chopped 2 garlic cloves, 1 crushed, 1 squashed 200g chorizo, skin removed, sliced 4 thick slices bread 1 tbsp olive oil, plus extra for drizzling (optional) 300g chicken livers, trimmed of any sinew or tubes good splash of dry Sherry (Fino works well) 4 tbsp double cream small handful parsley, chopped

1 Melt the butter in a frying pan. When sizzling, add the shallot and the crushed garlic, and stir around the pan for 1-2 mins to soften. Add the chorizo and cook for 4 mins over a medium heat to release some of the oils. 2 Meanwhile, heat a griddle pan. Drizzle the slices of bread with the olive oil and rub the squashed garlic all over the surface. Put on the griddle pan and cook for 1 min each side until nicely charred with lines. 3 Turn up the heat under the chorizo pan, add the chicken livers and sear for 1 min. Add the Sherry, bubble for 1 min more, add the cream and parsley, then season well. Put 2 slices of bread on each plate, top with the chicken liver mixture and a drizzle of oil.

ÂŁ2.49 a portion

This is a brilliant, speedy supper for two. Allow time for the chorizo to CFF KVU RCRTKMC UNKEMGF QKNU VQ VJG RCP IKXKPI C RWPEJ[ CXQWT VQ VJG FKUJ BBC Easy Cook 33

Chicken & almond pastillas Makes 6 Q Prep 40 plus cooling Q Cook 1 hr 10 mins Q £1.14 portion Q 359 kcals, 20g fat, 6g sat. fat, 9g sugar Q

50g butter, melted, plus 1 tbsp for the pan 1 red onion, finely chopped thumb-sized piece ginger, grated 2 garlic cloves, crushed 1 tbsp cinnamon, plus tsp for dusting 10 cardamom pods, seeds removed 1 tsp turmeric 6 boneless chicken thighs, skin removed 1 tbsp plain flour 500ml chicken stock 1 tbsp clear honey 100g ground almonds zest 1 orange 85g dried apricots, chopped 50g toasted flaked almonds

small handful parsley, chopped 6 sheets feuille de brick or filo pastry 1 large egg, beaten icing sugar, for dusting (optional) 1 Heat 1 tbsp butter in a large casserole dish, add the onion, ginger and garlic, and cook for 5 mins until soft. Add the cinnamon, the cardamom seeds and the turmeric. Stir around the pan for 30 secs until aromatic, then add the chicken and flour. Stir to coat the chicken pieces, then add the chicken stock and season. Stir, cover with a lid and leave to simmer for 45 mins. 2 Remove the lid from the pan and lift the chicken pieces onto a plate. Add the honey and almonds to the cooking liquid and turn up the heat. Bubble the liquid until thick and reduced by about half. Meanwhile, finely shred the chicken with 2 forks. Return the chicken to the sauce and stir in the orange zest, apricots, flaked almonds and parsley –

the mixture should be thick. Leave to cool. 3 Heat oven to 200C/180C fan/gas 6. Unwrap the pastry, keeping any you’re not working with under a damp tea towel, so it doesn’t dry out. Taking one piece at a time, brush all over with the melted butter, and around the edges with the beaten egg. Put roughly a sixth of the chicken filling in the top right-hand corner in a triangular shape. Fold the opposite side of the pastry over to cover the filling. Keep flipping the encased filing down the pastry, brushing between the layers with butter as you go, to give you a triangular parcel, like a large samosa. Repeat with the remaining pastry and filling until you have 6 pastillas. Put the pastillas on a baking tray and brush the tops with egg. Bake for 25 mins until the pastry is golden. 4 For an authentic finish, mix together the remaining cinnamon and icing sugar, and dust the pastillas just before serving.

£1.14 a portion

Every nation has its own version of the pasty, and this one comes from Morocco. 6JG URKEGF NNKPI KU YTCRRGF KP NQ RCUVT[ CPF FWUVGF YKVJ EKPPCOQP UWICT 34 BBC Easy Cook

EVERYDAY CHICKEN

62p

a portion

Honey-glazed chicken wings Serves 6 (as a snack) Prep 10 mins Q Cook 20 mins Q 62p a portion Q 413 kcals, 30g fat, 7g sat. fat, 11g sugar Q Q

1kg pack chicken wings 2 tbsp clear honey 2 tbsp soy sauce 1 tbsp sesame seeds 100ml soured cream 100ml buttermilk 100g mayonnaise 2 tsp lemon juice pinch of smoked paprika 2 red chillies, deseeded and finely sliced celery sticks, halved, to serve baby carrots, peeled, to serve

1 Heat oven to 220C/200C fan/gas 6. Put the chicken wings in a large roasting tin. Mix the honey, soy and tbsp sesame seeds in a bowl, then pour over the wings. Use your hands to mix and ensure all the wings are coated, then roast for 20 mins until cooked through, sticky and golden. 2 Meanwhile, combine the soured cream, buttermilk, mayonnaise, lemon juice and smoked paprika. Season well, then chill until ready to serve. 3 When the wings are cooked, scatter over the remaining sesame seeds and the chilli. Serve with the dip, and some carrot and celery sticks for dunking.

Save your pennies! Chicken is the most popular meat in UK ÃÕ«iÀ >À iÌÃ] > ` LÀi>ÃÌ w iÌÃ ÕÌÃi the cheaper cuts by a mile. Yet buying good-quality chicken breasts can be expensive if you’re feeding a family. The more cost-conscious cuts of the bird are often much tastier and, with these recipes, you won’t be short of inspiration for different ways to use them.

BBC Easy Cook 35

Warming ECWNK QYGT cheese

36 BBC Easy Cook

EVERYDAY MULTI MEALS

TIP If you haven’t got any leftover >Õ y ÜiÀ V iiÃi] add 250–300g V>Õ y ÜiÀ Ì > pan and cook until tender. Add a good glug of double cream and 50-75g grated cheddar or other cheese before whizzing.

Author and leftoverlover Lizzie Kamenetzky shares three no-waste wonder recipes for weekdays

MAGIC multi meals ENOUGH LEFT FOR...

Cauliflower cheese ‘This oozy, cheesy dish is a far cry from the dishcloth grey cauliflower with white sauce and barely a hint of cheese that you might remember from school. This is a dish to warm the cockles and wrap you in a blanket of contented wellbeing.’ Serves 4 (plus leftovers) Prep 20 mins plus infusing Q Cook 20 mins Q 55p a portion Q Q

75g unsalted butter 50g plain flour 600ml whole milk 125g strong cheddar (or vegetarian alternative), plus extra to sprinkle good splash of double cream good grating nutmeg pinch of mustard powder 1 large cauliflower, broken into florets 45g fresh breadcrumbs

1 Melt the butter in a pan, add the flour and cook over a medium heat for a couple of minutes. Gradually add the milk, stirring, until you have a smooth thick sauce. Add the cheese, cream, nutmeg and mustard powder and season well. 2 Meanwhile, put the cauliflower in a steamer or pan of boiling water and steam or boil for 3–4 mins until just tender. Drain and tip into the pan of sauce. 3 Heat the grill to medium–high. Tip the cauliflower into an ovenproof dish. Mix the breadcrumbs with some more cheese and sprinkle over the top. Grill for 4–5 mins until golden and bubbling then serve.

Cauliflower cheese soup ‘When I told my sister that I was going to turn leftover cauliflower cheese into soup she looked at me as if I was a bit mad, but she was quickly convinced when she tried it!’ Serves 4 Prep 5 mins Q Cook 20 mins Q 25p a portion Q Q

about 300g leftover cauliflower cheese 1 large floury potato, chopped into chunks 700ml chicken or vegetable stock 75ml double cream Put the leftover cauliflower cheese, potato chunks and chicken stock into a pan and bring to the boil. Simmer for 20 mins until the potato is tender. Whizz the mixture with a stick blender until smooth then add the cream. Season to taste and serve. BBC Easy Cook 37

ENOUGH LEFT FOR...

Spiced pork with harissa chickpeas ‘There are a lot of fantastic chilli pastes from around the world, from the trendy and exciting sriracha and gochujang to the good old favourite Tabasco, but harissa is one of the best. It is so handy to have a jar in the fridge to pep up leftovers. I prefer rose harissa as it has a more delicate flavour.’ Serves 4 Prep 10 mins Q Cook 15 mins Q 65p a portion Q Q

Pan-roasted pork chops with apples & onions ‘A pan full of golden, sizzling pork chops is a wonderful sight. The key to a fabulous chop is to not overcook it – it should be juicy and tender and almost a little pink in the middle before you eat it.’

fry for 5 mins until they start to colour. Put the pork chops on top, splash in the stock and transfer to the oven and cook for 15-20 mins until the pork is cooked and the apples and onions are sticky and tender.

Serves 4 (plus leftovers) Prep 10 mins Q Cook 30 mins Q 78p a portion

3 Leave the pork to rest for 10 mins then slice the meat from the bones, keeping the bones, and serve with the roasted apples and onions.

Q Q

4 large outdoor-reared pork chops 1 tbsp olive oil, plus extra for brushing handful of sage leaves 2 onions, finely sliced 2–3 apples, peeled and cut into wedges 100ml chicken stock 1 Preheat the oven to 200C/180C fan/gas 6. Brush the pork with the oil and season well. Heat an ovenproof frying or sauté pan over a high heat and seal the pork on both sides until browned. Set aside. 2 Heat the oil in the pan and add the sage, onions and apples and 38 BBC Easy Cook

1 tbsp olive oil 1 onion, finely sliced 2 garlic cloves, crushed juice of 1 lemon 1 red onion, finely sliced 300g leftover pork chops 1 tbsp rose harissa 2 x 400g cans chickpeas, drained and rinsed splash chicken stock or water handful chopped flat-leaf parsley or coriander, to finish yogurt, to dollop 1 Heat the oil in a pan and gently fry the onion for 10 mins. Add the garlic and fry for 30 secs. Squeeze half the lemon juice over the red onion with some seasoning and set aside to soften. 2 Meanwhile, remove any meat from the bones of the pork chops. Add this and the other pork to the pan with the harissa and toss to coat. Add the chickpeas and stock or water, season and simmer for 5–10 mins. 3 Add the remaining lemon juice to the chickpeas. Serve the chickpeas with the red onion, scattered with herbs and splodged with yogurt.

TIP If you haven’t cooked the Pan-roasted pork chops, slice 300g pork steaks or tenderloin and fry in a little oil until just cooked. Add a splash of cider or stock and a few sage leaves and simmer for a couple of minutes.

EVERYDAY MULTI MEALS

Apple & pecan crumble Serves 4 (plus leftovers) Q Prep 20 mins Q Cook 50 mins Q 77p a portion Q

Recipes adapted from The Bountiful Kitchen by Lizzie Kamenetsky (£16.99, Kyle Books). Photography by Laura Edwards.

2 Bramley apples 5–6 Cox apples juice of 1 lemon 100g caster sugar good pinch ground cinnamon grating fresh nutmeg 200g unsalted butter, cubed 175g plain flour 150g pecans, finely chopped

75g demerara sugar 40g soft brown sugar cream or vanilla ice cream, to serve 1 Peel and core the apples, cut into chunks and put in a pie or ovenproof dish. Add the lemon juice, caster sugar, spices and 50g of the butter and mix together. 2 Preheat the oven to 160C/140C fan/gas 3. Toss the remaining butter with the flour and rub together until it resembles breadcrumbs. Add the pecans, sugars and 1 tsp sea salt. Mix well. Scatter over the apples. Bake for 40–50 mins until golden. Serve with cream.

Nestled ‘underneath

a golden, nutty crumb is soft and sharp apple, steaming and begging to be smothered with sweet custard

’

ENOUGH LEFT FOR...

Crumble cupcakes Makes 9 Prep 30 mins Q Cook 25 mins Q 32p a cake Q Q

150g unsalted butter, softened 150g caster sugar 3 eggs 125g self-raising flour 200g leftover apple & pecan crumble splash of milk (optional) FOR THE ICING

3 tbsp custard powder 100ml double cream 200g unsalted butter 125g icing sugar

1 Preheat the oven to 180C/160C fan/gas 4 and line 9 holes of a 12-hole muffin tin with paper cases. In a bowl, beat the butter and sugar together until light and fluffy. Add the eggs, one at a time, beating before adding the next one then add the flour and leftover crumble, reserving some to decorate. Fold together, adding a splash of milk if the mixture is too thick. Dollop into the cake paper cases and bake for 20–25 mins until golden and risen. 2 Meanwhile, blend the custard powder and cream together in a small pan over a medium–low heat and cook for 2–3 mins until you have a lovely thick paste. Set aside to cool.

3 Beat the butter (or butter, mascarpone or cream cheese) together with the icing sugar until fluffy. Add the cooled custard mixture and fold in. Chill for at least 30 mins. When ready to ice, spread the top of each cupcake with some of the icing. Scatter with the reserved crumble and serve.

TIP To make these cupcakes from scratch, peel and core 250g Cox apples and cook with a knob of butter, a splash of water and 1 tbsp of caster sugar for 10 mins. Use 50g ground almonds instead of the topping. BBC Easy Cook 39

Perfect for ay Valentine’s D

y u s p o C for less than a fiver

Treat your loved one to a healthy meal for two without breaking the bank Spiced cod with quinoa salad & mint chutney Serves 2 Prep 5 mins Q Cook 25 mins Q £2.43 a portion Q 272 kcals, 4g fat, 1g sat. fat, 13g sugar Q

£2.43 a portion

40g quinoa (or 85g pre-cooked quinoa) 3 tbsp each chopped mint and coriander 150g pot 0% natural yogurt 1 garlic clove tsp turmeric pinch of cumin seeds 2 x 150g chunky fillets skinless white fish, such as sustainable cod cucumber, finely diced 1 small red onion, finely chopped 4 tomatoes, chopped good squeeze of lemon juice 1 Tip the quinoa (if not pre-cooked) into a pan, cover with water and boil, covered, for 25 mins, checking the water level to make sure it doesn’t boil dry. Drain well. 2 Meanwhile, put 2 tbsp each of the mint and coriander in a bowl. Add the yogurt and garlic, and blitz with a hand blender until smooth. Stir 2 tbsp of the herby yogurt with the turmeric and cumin, then add the fish and turn in the mixture to completely coat.

Filling yet low-fat, this dish with sustainable YJKVG UJ KU C JGCNVJKGT FKPPGT EJQKEG

40 BBC Easy Cook

3 Turn the grill to High. Arrange the fish in a shallow heatproof dish and grill for 8-10 mins, depending on thickness, until it flakes. Toss the quinoa with the cucumber, onion, tomatoes, lemon juice and remaining herbs. Spoon onto a plate, add the fish and spoon round the mint chutney, or add it at the table.

EVERYDAY FOR TWO

ÂŁ1.47 a portion

Chilli-stuffed peppers with feta topping Serves 2 Prep 10 mins Q Cook 25 mins Q ÂŁ1.47 a portion Q 288 kcals, 7g fat, 3g sat. fat, 26g sugar Q Q

2 large peppers, halved, deseeded but stalks left on 1 tsp each ground cumin and coriander 400g can chopped tomatoes 1 red onion, halved and sliced 1 garlic clove, finely grated 1 red chilli, deseeded and finely chopped 1 small aubergine, cut into small cubes

220g can kidney beans (don't drain them) small bunch coriander, chopped 1 large egg 25g low-fat feta, finely grated 50g low-fat fromage frais 2 handfuls rocket lime wedges, for squeezing over 1 Heat oven to 190C/170C fan/gas 5. Place the pepper halves in a shallow baking dish, skin-side up, and roast for 15-20 mins. 2 Meanwhile, tip the spices into a pan and warm briefly to release their flavour. Tip in

the tomatoes and stir in the onion, garlic, chilli, aubergine and kidney beans with their juice. Cover the pan and cook for 20 mins, stirring occasionally. Try not to add any extra liquid; the mixture should be quite dry. Stir in the coriander. 3 Meanwhile, beat the egg with the feta and fromage frais. Turn the peppers over and pile the aubergine mix into each one, packing it down as much as you can. Top with the feta mix. Return to the oven for 10 mins until the topping has lightly set. Serve the peppers on the rocket with lime wedges on the side. BBC Easy Cook 41

£1.20 a portion

£1.71 a portion

Turkey salad on rye Serves 2 Prep 8 mins Q No Cook Q £1.20 a portion Q 284 kcals, 6g fat, 1g sat. fat, 19g sugar Q Q

6 very thin slices rye bread (about 75g) 3 small tomatoes, sliced 12 cucumber slices 100g thinly sliced turkey breast (look for carved turkey rather than preformed slices) 6 Little Gem lettuce leaves, shredded FOR THE DRESSING 1 tbsp light mayonnaise 3 tbsp 0% bio yogurt tsp madras curry powder 1 tbsp raisins 2 spring onions, finely chopped Mix the dressing ingredients and spread a little on each slice of bread. Pile on the tomato, cucumber and turkey slices, and the lettuce. Top with any remaining dressing. Best eaten the same day.

Open sandwiches mean you use less bread, but can pile on plenty of toppings

Roasted harissa vegetables with kale & ginger pilaf Serves 2 (easily doubled) Prep 15 mins Q Cook 30 mins Q £1.71 a portion Q 371 kcals, 5g fat, 1g sat. fat, 19g sugar

Q Q

small butternut squash (about 350g), peeled and cut into 3cm chunks 1 red onion, quartered 1 red pepper, cut into 3cm chunks 1 tbsp harissa (see right), or to taste low-fat Greek yogurt, to serve FOR THE PILAF

tbsp olive oil onion, thinly sliced 1 garlic clove, chopped 2cm piece ginger, peeled and chopped red chilli, deseeded and sliced 100g kale or other greens, chopped 100g basmati rice 225ml vegetable stock 1 Heat oven to 200C/180C fan/gas 6. Put the squash, onion and pepper on a baking tray. Toss them with the harissa and season. Roast for 30 mins or until golden.

42 BBC Easy Cook

2 Meanwhile, make the pilaf. Heat the olive oil in a saucepan over a medium heat and add the sliced onion, garlic, ginger and chilli. Season and cook for 5 mins or until the onion is translucent. Add the chopped kale, basmati rice and the stock. Bring to the boil, reduce the heat to low, cover with a lid and cook for 10-12 mins or until tender. Serve the pilaf with the roasted veg and Greek yogurt.

Fancy making harissa? Roast 5 tbsp each of coriander, cumin and fennel seeds in a dry pan for 2 mins. / « Ì > L i `iÀ > ` }À ` Ì > w i powder. Transfer to a bowl. Add 22 garlic cloves, 1 red onion, chopped, 20 red chillies, deseeded and roughly chopped, 1 large red pepper, chopped, and 100ml olive oil to the blender and blitz. Tip into a pan. Cook for 15 mins until it’s a jammy consistency, stirring constantly towards the end. Stir in the spices and 2 tsp salt. Remove from heat. Chill for up to 1 week.

EVERYDAY FOR TWO

Pea & mint soup with crispy prosciutto strips Serves 2 Prep 5 mins Q Cook 15 mins Q ÂŁ1.35 a portion Q 276 kcals, 5g fat, 2g sat. fat, 14g sugar Q Q

2 leeks, well washed and thinly sliced 200g potato (unpeeled), scrubbed and grated 500ml chicken or vegetable stock 200g frozen peas 150g pot 0% bio yogurt 2 tbsp chopped mint 2 slices prosciutto, all excess fat removed 1 Put the leeks, potato and stock in a pan and bring to the boil. Cover and simmer for 8 mins. 2 Tip in the peas, cover and cook for 5 mins more. Take off the heat and blitz with a hand blender (or in a food processor) until smooth, then stir in the yogurt and mint.

ÂŁ1.35 a portion

3 Meanwhile, lay the slices of prosciutto in a large non-stick frying pan in a single layer and heat until crisp. Allow to cool a little, then tear into strips, ready to sprinkle over the soup with some ground black pepper. Will keep in the fridge for 2 days.

Crispy prosciutto strips add a savoury (yet lean) JKV QH CXQWT

BBC Easy Cook 43

P A PORTION UNDER 90

Warming veggie dinners ÕÌ

ÕÀ Üii

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Ài i>ÀÌ

Sweet potato gumbo with cornbread muffins Serves 6 Q Prep 30 mins Q Cook 25 mins Q 48p a portion Q

400g sweet potato, peeled and cubed 100g cabbage, finely shredded FOR THE GUMBO SPICE MIX

i>Ì vÀii

i> Ã

Vegan Lancashire hotpot Serves 6 Prep 20 mins Q Cook 45 mins Q 36p a portion Q Q

1 tsp each dried thyme, cayenne, dried oregano, white pepper and salt 2 tbsp vegetable oil 1 red onion, chopped 2 celery sticks, chopped 2 fresh red chillies, deseeded & chopped 2 garlic cloves, finely chopped 150ml vegetable stock 400g can chopped tomatoes 24 okra 1 bay leaf

FOR THE SAUCE

1 Make your muffins (below). Meanwhile, heat the oil in a pan. Fry the onion, celery, chillies, garlic and gumbo. Add the stock, tomatoes, okra and bay. Bring to the boil. 2 Add the potato and cabbage. Cover and cook for 15 mins until the potato is tender. Season, then serve with the warm muffins.

1 tbsp vegetable oil 1 onion, sliced 1 garlic clove, crushed 2 tbsp tomato purée splash soy sauce 200ml Madeira 200ml vegetable stock 2 tbsp barley 1 tbsp chopped thyme FOR THE VEGETABLES

3 parsnips, chopped 3 carrots, chopped 5 celery sticks, chopped 500ml vegetable stock 4-6 baking potatoes, finely sliced 150ml olive oil 1 Heat the vegetable oil and fry the onion and garlic until soft. Stir in the tomato purée and cook for 5 mins. Add the soy sauce, Madeira and stock and bring to the boil, then add the barley. Reduce heat, cover and cook for 25 mins or until the barley is soft. 2 Blanch the parsnips, carrots and celery in the stock for about 10 mins until just tender (top up with water if there isn’t enough stock to cover). Parboil the potatoes in lightly salted boiling water.

%QTPDTGCF OWH PU Heat oven to 200C/180C fan/gas È° Ài>Ãi > £Ó VÕ« Õvw ÌÀ> ° Mix 300g RNCKP QWT, 50g icing UWICT, 300g polenta, 1 tbsp baking powder and 1 tsp UCNV in a bowl, then add 1 beaten egg, 250ml milk and 200g melted butter. Divide into the tin and bake for 20-25 mins. 44 BBC Easy Cook

3 Stir the thyme into the sauce and season to taste. Layer the vegetables (not the potatoes) in 6 individual pie dishes and spoon over the sauce. Toss the potatoes in olive oil and season well, then layer on top of the vegetables. 4 Place the dishes under a preheated hot grill until the potato topping looks golden and crispy. Serve with red cabbage.

EVERYDAY VEGGIE

Healthy Li iwÌÃ Ã Üi >Ã Li } `i V ÕÃ] Ì Ã Ì« Ì ÀiV «i Ã «>V i` Ü Ì > Ì `> ÌÃ] > ` Ã > } ` Ã ÕÀVi v Û Ì> Ã ] > ` >Ã Üi >Ã V «i i] > } Ì > i>ÀÌ vÀ i ` V Vi° Ì Ã > }Ài>Ì Ã ÕÀVi v wLÀi] «>ÀÌ VÕ >À Ì i L>À i ] Ü V «À Û `iÃ Ì i Ã ÕL i wLÀi LiÌ> } ÕV> Ã Ì >Ì i « Ì > Ì> V iÃÌiÀ L> > Vi°

BBC Easy Cook 45

You can add peas or spinach to this curry for some extra goodness

46 BBC Easy Cook

EVERYDAY VEGGIE

Lentil & cauliflower curry Serves 4 Prep 10 mins Q Cook 40 mins Q 72p a portion Q 382 kcals, 11g fat, 2g sat. fat, 12g sugar Q Q

Hearty Stilton pies

1 tbsp olive oil 1 large onion, chopped 3 tbsp curry paste 1 tsp turmeric 1 tsp mustard seeds 200g red or yellow lentils 1 litre vegetable stock (using 2 cubes) 1 large cauliflower, broken into florets 1 large potato, diced 3 tbsp coconut yogurt small pack coriander, chopped juice 1 lemon 100g cooked brown rice, to serve 1 Heat the oil in a large saucepan and cook the onion until soft, about 5 mins. Add the curry paste, spices and lentils, then stir to coat the lentils in the onions and paste. Pour over the stock and simmer for 20 mins, then add the cauliflower, potato and a little extra water if it looks a bit dry. 2 Simmer for about 12 mins until the cauliflower and potatoes are tender. Stir in the yogurt, coriander and lemon juice, and serve with the brown rice.

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Heat 1 tbsp of oil in a large non-stick frying pan, add a 225g pack of paneer, cut into cubes, and fry gently until crisp. Remove with a slotted spoon and set aside. Add the remaining another 1 tbsp oil and a head of ECWNK QYGT] LÀ i Ì y ÀiÌÃ] Ì Ì i «> ] and cook for 10 mins until browned. Add 1 thickly sliced onion, and more oil if needed, and cook for a 5 mins until softened. Stir in 2 crushed ICTNKE ENQXGU and 2 heaped tbsp tikka masala paste, then pour in 500g carton passata and 250ml water, and season. Bring to a simmer. Cover and V v À £n Óä Ã À Õ Ì Ì i V>Õ y ÜiÀ is just tender. Add 200g frozen peas and paneer and cook for 5 mins. Stir through some chopped EQTKCPFGT. Serve with rice or naan bread. Serves 4.

Peppered mushroom & Stilton pies Serves 4 Prep 25 mins plus chilling Q Cook 20-25 mins Q 89p a portion Q Q

FOR THE PASTRY

225g plain flour 100g butter 1 egg, plus beaten egg to glaze a little milk to bind, if needed FOR THE FILLING

1 onion, sliced 500g button mushrooms, halved 2 tbsp vegetable oil 1 tbsp tomato purée 1 tbsp soy sauce 1 tbsp green peppercorns in brine, drained 250ml vegetable stock 200g Stilton (or vegetarian alternative) 1 For the pastry, simply pulse the ingredients together in a food processor to form a dough,

adding a little milk if needed. Wrap in cling film and chill for at least 30 mins. 2 Now make the filling. Start by frying the onion and mushrooms in hot oil until soft. Add the tomato purée and cook for 5 mins, then add the soy sauce, peppercorns and stock. Bring to the boil, then reduce the heat slightly and cook until the liquid has reduced by half. Season to taste. Divide the mixture between 4 individual pie dishes. Crumble the Stilton and divide that between the dishes, too. 3 Heat oven to 200C/180C fan/gas 6. Cut the pastry into 4 pieces and roll into circles just bigger than the dishes. Dampen the rims of the dishes with a little water, then cover the pie dishes with pastry, trim the edges and cut a little hole in the top. Brush all over with beaten egg to glaze. Bake for 20 mins until crisp and golden. Serve with buttery mash and green beans. BBC Easy Cook 47

ANJULA’S

HOMEMADE

INDIAN Anjula Devi shares the secrets of making authentic curries in the comfort of your own kitchen. You’ll never order a takeaway again!

Quick & easy vegetables, p50

48 BBC Easy Cook

WEEKEND INDIAN

Chicken curry Serves 4 Q Prep 30 mins plus overnight marinating Q Cook 1 hr 15 mins Q

750g boneless, skinless chicken thighs, cut into bite-size pieces FOR THE MARINADE

150g natural yogurt juice of 1 freshly squeezed lemon 1 tsp garlic, grated 1 tsp ginger, grated 1 tsp tomato paste 2 tbsp tamarind pulp

4 Now add the garlic, ginger and green chillies and continue to cook for 2 mins. Add the contents of the pestle and mortar, stir well and continue to fry until the mixture resembles a paste and the oil starts to separate from the onions and tomatoes. If the ingredients start to become a little dry or the spices start to burn, add a little water.

frequently. Add the water and bring to the boil then immediately reduce to a simmer.

5 Add the marinated chicken pieces and fresh curry leaves. Turn the heat up to medium, stir really well and allow the chicken to seal for at least 5 mins, stirring

cooking ingredients ‘forBylonger, your curry will taste much better ’

THE KEY SPICES

1 tsp cumin seeds 1 tsp coriander seeds 1 tsp mustard seeds 1 inch piece cassia bark (available at souschef.co.uk) 1 bay leaf tsp turmeric powder 1 tsp red chilli flakes

6 Add the fenugreek leaves, cardamom, cloves and tamarind. Add the lid. Cook for 25 mins until thickened. Remove from the heat and stir in the coriander and zest. Leave for 5 mins, then serve with chapattis or rice.

THE WARMING SPICES

1 tsp fenugreek leaves, soaked in 2 tbsp hot water 4 green cardamoms, lightly bashed 2 cloves THE WET INGREDIENTS

4 tbsp vegetable oil 2 medium onions, finely chopped 400g good quality tinned tomatoes 1 tsp grated jaggery (ocado.com) 1 tsp garlic, grated 1 tsp ginger, grated 2-4 fresh finger green chillies, pierced 6-8 curry leaves, ripped 140ml water 2 tsp tamarind pulp FOR THE GARNISH

small bunch of fresh coriander, chopped zest of 1 lemon 1 Place the chicken thighs in a large bowl, add the marinade ingredients, stir and coat well. Cover the bowl and place in the fridge overnight. Remove from the fridge and allow the chicken to come to room temperature. 2 Take a small dry frying pan, set on a low heat and warm through the cumin, coriander and mustard seeds. This should only take 1 min. Remove from the heat, add to a pestle and mortar and grind coarsely. 3 Take a large sauté pan, add the oil and warm on a low heat then add the onions, cassia bark and bay leaf. Sauté for 5 mins. Add the turmeric and red chilli flakes, stir and cook for a further 2 mins. Add the tomatoes and jaggery and continue to sauté for a further 10 mins, stirring occasionally.

All about Anjula Devi Mum-of-two Anjula was taught to cook by her dad from the age of eight. He kept a handwritten scrapbook of all the recipes they created together, and now Anjula shares them in her new cookbook,

Authentic Indian Food. She says, ‘I separate my spices into three categories: key, warming and other, which are then added at different stages of the cooking process for maximum results.’

BBC Easy Cook 49

WEEKEND INDIAN

Quick & easy vegetables

Potatoes cooked in mint & tamarind

Serves 4 Q Prep 20 mins Q Cook 30 mins

THE KEY SPICES

750g floury potatoes, such as Maris Piper, peeled and cut into 1 inch cubes

1 tsp red chilli flakes 1 tsp mustard seeds tsp turmeric powder 1 tsp cumin seeds THE WARMING SPICES

tsp nigella seeds tsp fennel seeds 1 tsp fenugreek leaves 6 fresh curry leaves THE OTHER SPICES

1 tsp asafoetida (available at Tesco) 1 tbsp tamarind pulp THE FRESH INGREDIENTS

1 small cauliflower, cut into bite-size florets 2 medium carrots, thinly sliced 1 tsp garlic, grated 1 tsp ginger, grated 1 large fresh tomato, cut into wedges 115g mangetout 1 red pepper, sliced into thin strips 3 tbsp coconut oil 1 tsp grated jaggery (available at ocado.com) FOR THE GARNISH

small bunch of coriander, chopped Himalayan pink rock salt to taste 1 Bring a pot of water to the boil then add 1 tsp of asafoetida. Add the cauliflower and carrots. Boil for 2 mins. 2 Strain the cauliflower and carrots and run them under cold water to stop the cooking process. Drain and set aside. 3 In a large sauté pan, heat the oil on a medium heat and add the remaining asafoetida, the key spices and the warming spices. Stir and allow to warm through for about 1 min. 4 Add the ginger and garlic and sauté for 1 minute. Add the tomato, jaggery and salt to taste and cook until the oil starts to separate from the contents of the pan. Add the cauliflower and carrots and cook for 3 to 4 mins on a medium heat. Sprinkle a little water on so that the spices don't burn. Turn the heat to high and add the mangetout, red peppers and tamarind. Stir well and cook for about 1 min. Switch off the heat, place the lid on the pan and leave for 10 mins. Add the chopped coriander. Serve with fresh chapattis. 50 BBC Easy Cook

Serves 4 Prep 20 mins Q Cook 25 mins Q

THE KEY SPICES

tsp turmeric tsp mustard seeds 1 tsp cumin seeds 1 tsp red chilli flakes 1 bay leaf THE WARMING SPICES

1 tsp fennel seeds tsp nigella seeds 1 tsp fenugreek leaves, soaked in 2 tbsp of hot water THE OTHER SPICES

tsp asafoetida (available at Tesco) tsp ajwain seeds (available at Tesco) 1 tsp mango powder (available at Tesco) 1 tsp dry mint leaves THE WET INGREDIENTS

3 tbsp vegetable oil 1 heaped tsp tomato paste 1 tsp garlic, grated 1 tsp ginger, grated 2 tbsp tamarind pulp small bunch of fresh coriander, chopped 1 Parboil the potatoes in a large pan with a pinch of salt and the turmeric for about 5 mins. Drain in a colander and place a kitchen towel over the top so that the potatoes steam dry. Set aside.

2 Place a large sauté pan on a low heat and add the vegetable oil. Once the oil is warm, add the mustard seeds, fennel seeds, nigella seeds, asafoetida and ajwain. Stir well into the oil, stir in the remaining key spices and fry until fragrant. 3 Add the tomato paste, garlic and ginger. Stir and fry for 1 min. Add the potatoes, coat and stir really well. Ensure that the potatoes are cooked through and a little crispy on the outside. 4 Add the fenugreek leaves, mango powder, mint leaves and tamarind and cook for a further minute. Remove from the heat, place the lid on the pan and leave for 10 mins. Add the chopped fresh coriander and serve with chapattis and a little natural yogurt.

How to make perfect… Cumin rice Melt 2 tbsp unsalted butter in a large pan, add 1 tsp cumin seeds, 2cm piece of cassia bark, 2 cloves and 4 green cardamoms, light bashed, and sizzle for just 30 secs. Add Ó w i V ««i` onions and cook for 5 mins, and then add 1 tsp grated garlic. Cook for 5 mins, stirring. Add 300g basmati rice to the pan, stir well and pour over the 400ml of hot water (or enough to cover the rice and leave an extra 2cm of water above the rice). Bring to Ì iL ]> ` i` >Ìi Ài`ÕVi Ì > Ã iÀ° ÛiÀ Ü Ì > Ì } Ì wÌÌ } `] > ` Ã iÀ Õ Ì Ì i grains are tender (5-7 mins). Fluff the grains up with a fork before serving. Serves 4. Recipes adapted from Authentic Indian Food L Õ > iÛ (£5.99, Lakeland)

Cook like Anjula v ÕV Ü Ì Ã« ViÃ Ài}Õ >À ] Õ Ü how using the right spice at the right time > ÜÃ Õ Ì }iÌ ÕÃÌ Ì i À } Ì Ài i>Ãi v y>Û ÕÀ° >Ã> > >LL> vviÀÃ > Ã « i Ü> Ì i>ÃÕÀi > ` ÃÌ Ài ÕÀ Ã« ViÃ Ã Ì >Ì Õ V> > Ü> Ã >Ûi Ì i À } Ì Ã« Vi Ì > ` >Ã ÕV ° #PLWNC &GXK U /CUCNC &CDDC .CMGNCPF

WEEKEND EAT FOR LESS

Cheesy turkey Milanese

Pork cassoulet

Lentil & cardamom soup

Tips, tricks and recipes to help you eat well without spending a small fortune!

ways to

eat better for less...

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BBC Easy Cook 51

Try our money-saving recipes... 1 Pork cassoulet £1.66 per person This is where you can smuggle odds and ends from the fridge – those last two rashers of bacon, a leftover sausage, the end of a joint of roast pork. The same rule applies to fat – lard, butter, oil and poultry fat are all welcome – stock or diluted leftover gravy, and veg. Essentially, it’s more of a ‘cassoulet formula’ than a recipe, but one that works every time.

Serves 4 Prep 15 mins Q Cook 2 hrs 30 mins Q 501 kcals, 30g fat, 11g sat. fat, 6g sugar Q Q

4 tbsp fat (lard if you’re budgeting, goose or duck fat if you’re not) 350g assorted pork, diced (a mixture of bacon, sausage and diced pork works) 1 large onion, halved and sliced 10 fat garlic cloves, peeled 1 carrot, thinly sliced 1 tsp fennel seeds 2 tbsp red wine vinegar 600ml stock 1 tbsp tomato purée 2 rosemary stalks, leaves picked and chopped handful of parsley, chopped

400g can cannellini beans, drained few tbsp dried breadcrumbs drizzle of oil crusty bread and green veg 1 Heat oven to 140C/120C fan/ gas 1. Put a large ovenproof pan (with a tight-fitting lid) on a high heat. Add your fat and diced meat, cook for a few mins to seal the edges, giving it a quick stir to cook evenly. Reduce the heat to low, add the sliced onion, garlic cloves, carrot and fennel seeds, and cook gently to soften the veg for 3 mins. 2 Pour over the vinegar, scraping any meaty bits off the bottom of the pan. Add the stock, tomato purée, and half the rosemary and parsley. Bring to the boil and simmer for 10 mins, then season, cover with a lid and put into the oven for 2 hrs, removing the lid for the final hour of cooking. Stir occasionally. Add the beans with 30 mins to go. 3 Remove the pan from the oven and heat the grill. Scatter the top with the remaining herbs and breadcrumbs, drizzle a little oil over the top, and return to the oven for 5-10 mins, until the breadcrumbs are golden. Serve with crusty bread and green veg.

2 Pea falafels with minty couscous salad £1.40 per person Serves 4 Prep 20 mins Q Cook 15 mins Q 489 kcals 17g fat, 3g sat. fat, 8g sugar Q Q

400g frozen peas 400g can chickpeas, drained 3 tbsp flour, plus extra 2 garlic cloves, crushed 2 tsp cumin seeds 2 tbsp smooth peanut butter or tahini small bunch each parsley and mint, chopped zest and juice 1 lemon 200g couscous 3 tbsp olive oil 4 large tomatoes, chopped 100ml natural yogurt 1 Put the peas in a colander and run under the hot tap to defrost. Drain well, then 52 BBC Easy Cook

put half into a food processor. Add the chickpeas, flour, garlic, cumin seeds, peanut butter or tahini, parsley, lemon zest and plenty of seasoning. Whizz the ingredients to a paste, adding a splash of water if it looks too crumbly. Using wet hands, shape the mixture into 8 patties, dust with flour, then place on a plate. Chill for 10 mins, or longer. Boil the kettle. 2 Place the couscous in a large bowl, season, then pour over enough boiling water to just cover. Set aside for 5 mins. 3 Heat 2 tbsp oil in a large pan. Cook the falafels for 2-3 mins on each side, until crisp and golden. Add the remaining oil, lemon juice, mint, tomatoes and peas to the couscous. Serve with yogurt.

3 Cheesy turkey Milanese £2 per person Most of the ingredients can be found in the storecupboard. Chicken or pork works well, but turkey is usually the cheaper and healthier option.

Serves 4 Prep 20 mins Q Cook 25 mins Q 810 kcals 18g fat, 6g sat. fat, 10g sugar Q Q

4 tbsp flour 1 egg 3 tbsp olive oil 100g fresh or dried breadcrumbs 4 rosemary sprigs, leaves picked and chopped 4 turkey steaks, about 500g in total, thinned with a rolling pin if very thick 3 fat garlic cloves, crushed 2 x 400g cans chopped tomatoes small bunch basil, leaves picked 125g ball mozzarella, drained and sliced, or cheddar or Gruyère 350g spaghetti 1 Put the flour in a bowl with a little seasoning, beat the egg in another bowl with a splash of water. Tip the breadcrumbs and rosemary into another bowl, drizzle over 1 tbsp oil and rub together with your fingers until the breadcrumbs are a little moist. Dip the turkey steaks into the flour, dust off the excess, then dip in the egg followed by the breadcrumbs, pressing to help them stick. Put on a plate. Chill while you make the sauce. 2 Heat the remaining oil in a large pan. Add the garlic and sizzle for 30 secs, then add the tomatoes. Season and bubble for 15 mins until the sauce is thick, adding a pinch of sugar if the taste is too sharp. While the sauce cooks, heat oven to 200C/180C fan/gas 6, put the turkey steaks on a baking tray and bake for 10 mins, then remove from the oven, top with mozzarella and return to the oven for another 5 mins, until the turkey is cooked through and the cheese has melted. 3 Meanwhile, cook the spaghetti following pack instructions. Drain, then toss through the tomato sauce. Top with a turkey steak and a generous scattering of basil leaves.

WEEKEND EAT FOR LESS

Top tips for saving money 5 Downshift one brand at a time

4 Lentil & cardamom soup 72p per person

Serves 2-3 Prep 5 mins Q Cook 20 mins Q 363 kcals, 20g fat, 12g sat. fat, 8g sugar Q Q

1 large onion, finely chopped 2 fat garlic cloves, crushed 1 large carrot, finely chopped thumb-sized piece of ginger, peeled and finely chopped 2 tbsp oil, sunflower, rapeseed or groundnut all work well tsp turmeric seeds from 10 cardamom pods 1 tsp cumin, seeds or ground 100g red lentils 400ml can light coconut milk zest and juice 1 lemon pinch of chilli flakes handful of parsley or coriander, chopped 1 Put the onion, garlic, carrot and ginger into a saucepan, drizzle over the oil, and cook for a few mins to soften. Add the turmeric, cardamom and cumin. Stir well to combine, and cook gently for a few mins more, until the spices are aromatic. 2 Add the lentils to the pan. Pour over the coconut milk, fill the can with water and add this too. Bring to the boil, then reduce to a simmer for 15 mins until the lentils are soft and swollen but retain a little bite. Using a hand blender, pulse the soup until some is blended completely, leaving some larger vegetable chunks. 3 Zest the lemon straight into the pan, then squeeze the juice over the soup and stir through with a pinch of salt, chilli and finely chopped herbs. Ladle into bowls and sprinkle over a little more lemon zest, if you like.

Top tip Choosing oil Try using vegetable oil for this recipe as it’s much cheaper than olive oil or coconut oil. For more tips on buying money-saving ingredients, turn to p11.

If you normally buy premium brands, buy the next one down. If you buy the supermarket’s own brand, try the value or basic range version. If you genuinely can’t stand it, then switch back the following week.

6 Explore local shops Take a look at what the shops near you sell, and see if there are any surprises – such as your local newsagent selling tinned pulses cheaper than the supermarket. Some fruits are usually cheaper at markets.

7 Write a meal plan By planning meals that use similar ingredients, you’ll spend less on your weekly shop. Carrots, cumin and kidney beans, for example, can be made into a Ì V > ` w } Ã Õ«] > Ûi}iÌ>À > LÕÀ}iÀ] or the base for a chilli. Just add different vegetables, or rice, so that you don’t feel like you’re eating the same thing every day.

8 Go meat-free Vegetable curries, chillies, soups > ` ÃÌiÜÃ >Ài `i V ÕÃ > ` w }] and much lighter on your wallet.

9 Take a tin Tins are cheap and easy to store. Tinned tomatoes make good pasta sauces and bases for curries and casseroles; tinned sardines are delicious on toast or stirred through pasta, while tinned chickpeas make quick houmous, falafels or burgers.

To bulk out a curry or tagine, a value-range tin of potatoes will set you back around 15p – you can’t even get a small baking spud for that!

10 Check your storecupboard before you shop Before you go shopping, do a quick inventory of what you already have. Divide your page into four, and write down the carbs, fruit, veg and proteins that you have in stock, checking the fridge, freezer, fruit bowl and shelves. Then, plan meals around what is already there, and just buy top-up ingredients.

11 Substitute ingredients You can’t go too far wrong using one leafy green vegetable instead of another, or any root veg where a recipe calls for carrot, or making a simple mixture of cumin and turmeric to make your own curry powder. If you’re on a tight budget, you don’t always need to follow recipes i >VÌ ] LÕÌ ÕÃi Ì i y>Û ÕÀ V L >Ì Ã as helpful inspiration.

12 Buy frozen veg and tinned or dried fruit Try using more frozen vegetables, for cheapness and for variety – you can buy more and they last longer. At one supermarket, frozen spinach is £1.25 for a kilo, or £1 for 200g fresh. Frozen spinach is easy to throw into soups, tagines, curries and casseroles. Dried fruit makes good snacks, especially for children – you can buy large value bags of sultanas from the baking aisle, and tinned mandarin segments and peaches to stir into yogurts or whizz into smoothies.

BBC Easy Cook 53

5 clever ways to clear the fruit bowl Fruit is one of the foods we waste most – so give these ideas a go

13 Citrus fruit Even when past their best and drying out, lemons, limes and oranges will still have L>}Ã v y>Û ÕÀ° - Vi] Ì i vÀiiâi > ` use in hot and cold drinks. Alternatively dry the slices in a very low oven and use as decorations, or pop in your laundry cupboard as a natural air freshener. Q Moroccan orange & mint tea Thinly slice oranges, push out the pips, then freeze on a baking tray lined with parchment. Once frozen, put in a freezer bag. To make a fruity spiced tea, place a few frozen slices in a mug with a handful of mint leaves, a squeeze of honey and a pinch of cinnamon. Pour over boiling water, stir and enjoy. Try this with any citrus fruit that is past its best.

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16 Apples Soft and shrivelled apples will >`` y>Û ÕÀ > ` ÃÌÕÀi Ì ÌÃ v ` Ã iÃ° Q 0WVV[ CRRNG UVWH PI Mix grated apple with sausagemeat, a mixture of chopped nuts, chopped sage, breadcrumbs and a dollop of onion chutney v À > ÃÌÕvw } Ì ÃiÀÛi Ü Ì « À °

17 Kiwis

14 Bananas The blacker the better for lots of recipes. If you’re not ready to use them straight away, peel the squishy bananas and freeze in a freezer bag. Q Healthy banana breakfast pancakes Place 2 overripe bananas in a food processor with 2 eggs, 100g self-raising QWT, 1 tsp baking powder and Ω tsp cinnamon. Blend until smooth. Pour 10cm blobs into a hot non-stick frying pan, cook Õ Ì Ì i Õ ìÀÃ ìÃ >Ài } ì ] Ì i y « over and cook for a few mins more until

chutney over the pastry leaving a 1cm border – red onion chutney or chilli jam works well. Top with crumbled or grated cheese, any blue or goat’s cheese or strong cheddar would be nice, then top with thinly sliced ripe pears. Bake until the pastry is golden and puffed, then scatter over some rocket leaves to serve.

cooked through. Serve with nut butter, yogurt and blueberries.

15 Pears These turn super-sweet and soft if left in the bowl for too long, making them ideal for smoothies, or for turning into compote to top porridge or yogurt. Q Pear, cheese & chutney tart Unroll a 320g sheet of puff pastry and trim the edges to neaten. Spread your favourite

Mushy kiwis can be blended to make a sauce for ice cream or a healthy smoothie. Kiwis make a great secret ingredient in marinades, too, as the enzymes tenderise the meat. Make a quick Asian marinade by blending kiwi with garlic, chilli and soy – perfect for ribs. Q Kiwi colada smoothie Cut away the skin from 2 overripe kiwis, «ÕÌ Ì i yiÃ > L i `iÀ Ü Ì £ ÛiÀÀ «i banana and 400ml light coconut milk. Blend, then divide between 2 glasses and enjoy immediately.

easyoffer Create smoothies and soups with ease

Bread bin busters 18 Crumpet

19 Baguette &

Soak crumpets in whisked eggs with a splash of milk. The holes will suck up all the liquid and the egg will soften even the crustiest of crumpets. Fry for 1-2 mins on each side, then serve with crispy bacon and ketchup.

Slice a stale baguette into thick discs, butter then spread with marmalade or chocolate spread. Stack in a gratin dish and pour over a mixture of eggs, cream, milk, vanilla and sugar. Leave for 1 hr or so, then bake until puffed and golden. Serve with cream or ice cream.

eggy bread

54 BBC Easy Cook

butter pudding

20 Stale ends make crunchy croutons

Cut the ends of a loaf into cubes, toss in oil, lemon zest, dried oregano and some seasoning, and bake until crisp. Store in a sealed jar for a week or two, for sprinkling over soups and salads.

This Cooks Professional 700W stick blender with accessories is a kitchen multi-tasker. It features stainless-steel blades, variable speed settings and comes with attachments to chop, blend and whisk. The set includes a 500ml beaker for blending. The attachments and beaker are dishwasher safe. Available in red or silver. Exclusive price for Easy Cook Readers: Just £32.99 (was £34.99) Only plus £4.95 P&P. To order, £32.99 call 0844 493 5654** quoting 68403 or visit www.clifford-james. co.uk/68403 **Calls cost 13p per minute plus your phone company’s access charge. ‘Was’ pricing refers to the original selling prices offered on the promoters website www.cjoffers.co.uk, and in their retail store between 19/09/16 and 19/12/16.

(was £34.99) plus P&P*

WEEKEND EAT FOR LESS

The foods you didn’t know you could freeze

SHOPPING LIST

Gadgets to save you cash The right tools can help you to save a lot of money in the kitchen. Here’s our top 6 gadgets for pinching pennies

21 Avocados

24 Yogurt

-V « ÕÌ Ì i yiÃ ] >Û ` } any brown patches, and mash with a squeeze of lemon or lime juice, or a splash of white wine vinegar. Freeze in a freezer bag for up to 2 months. Defrost and spread straight on toast, or add chopped tomatoes, red onion, chili and coriander for a really quick guacamole.

Transform individually portioned fruit yogurts into fro-yo lollies. Simply push a lolly stick through the lid of each unopened yogurt and freeze. They will keep for 2 months. Alternatively, freeze natural yogurt in 150ml portions, for adding straight to a smoothie, or for stirring into a curry at the end of cooking.

22 Grapes

25 Potatoes

Coffee maker

Shrivelled grapes plump up when frozen. Remove from the stalk and discard any brown, split or very soft fruits. Arrange on a baking tray lined with parchment, making sure none are touching, then freeze for at least 2 hrs.

Remove any sprouts or spoiled areas, cut into chunky chips and place in a pan of cold water. Bring to the boil, simmer for 5 mins, then drain and immediately tip into a bowl of cold water. Once cool, drain again. Arrange on a baking tray lined with parchment, toss with a drizzle of oil and some seasoning, plus a few spices if you like – paprika and a pinch of cayenne works well. Make sure none of the chips are touching, freeze for at least 2 hrs, until frozen. Tip into a large freezer bag, to store in the freezer for up to 2 months. Simply bake the chips from frozen.

If you drink two cups a day of chain shop coffee, you’ll spend around £110 a month. For that amount you can buy yourself a decent machine. Cuisinart Grind & Brew Automatic, £93, Lakeland

23 Cheese Once frozen, cheese will be no good for your cheese board, but Ü Li w i Ã«À i` ÛiÀ «>ÃÌ> bakes or gratins, or for cheese sauce or cheese on toast. Grate a mixture of cheeses into a container, seal and store for up to 2 months, dipping in whenever you need it.

Handheld blender Soups are a brilliant way of using up leftover veggies so invest in a handheld blender. At £5, this doesn't have any fancy features but it proved to be good at basic blending tasks. Lakeland Stainless Steel Stick Hand Blender, £59.99

Spaghetti measurer Mini chopper A mini chopper allows you to grind your own spice mixes and whizz up the ends of bread to make crumbs to freeze. Mini choppers are great for making pastes, too – try whizzing up a homemade Thai green curry! Kenwood Compact Mini Chopper, £14.99, Argos

If you’re anything like us, you consistently cook too much pasta, which can be wasteful and costly. This spaghetti measurer can be adjusted for one to four portion sizes. Joseph Joseph Spaghetti Measurer, £9, Waitrose

Plastic containers Slow cooker The slow cooker, amazingly, uses much less electricity than a traditional oven. Slow cooking means you can use cheaper cuts of meat, and you’re much less likely to get a takeaway. Judge Slow Cooker (3.5 litre), £24.99, amazon.co.uk

Plastic containers will not only encourage you to keep your leftovers, they’re more economical than tin foil and V } w ] Ì ° / Ã ÌÌ i set is big enough to store leftover roast meat, and is also dishwasher, microwave and freezer-friendly. Value Storage Containers, £5 for 4, John Lewis BBC Easy Cook 55

Chinese Ching- e Celebrate the Chinese New Year – 28 January – with TV chef Ching-He’s authentic and easy recipes

Ginger sweet tofu with pak choi Serves 2 Prep 15 mins plus marinating Q Cook 15 mins Q £1.38 a portion Q 241 kcals, 15g fat, 3g sat. fat, 11g sugar Q Q

Chinese cuisine is ‘endlessly versatile and adaptable but does rely on several storecupboard staples to give it an CWVJGPVKE CXQWT Dishes often have opposing tastes, such as hot and sour or sweet and sour, achieved by using oils and vinegars and fresh ingredients such as IKPIGT CPF EJKNNK

’

Ching-He Huang regularly appears on BBC One’s Saturday Kitchen 56 BBC Easy Cook

250g fresh firm tofu, drained 2 tbsp groundnut oil 1cm piece ginger, sliced 200g pak choi, leaves separated 1 tbsp Shaohsing rice wine 1 tbsp rice vinegar tsp dried chilli flakes cooked jasmine rice, to serve FOR THE MARINADE

1 tbsp grated ginger 1 tsp dark soy sauce 2 tbsp light soy sauce 1 tbsp brown sugar 1 Gently prick a few holes in the tofu with a toothpick (this will help the marinade to soak in), then cut into bite-size cubes. Mix the marinade ingredients together in a bowl and toss in the tofu. Marinate for 10-15 mins. 2 Heat a wok over high heat and add half the groundnut oil. When the oil starts to smoke, add the ginger slices and stir-fry for a few secs. Add the pak choi leaves and stir-fry for 1-2 mins. Add a small splash of water to create some steam and cook for 2 mins more. When the leaves have wilted and the stems are cooked but still a little crunchy, season with salt and transfer to a serving dish.

3 Rinse the wok under cold water, then reheat it and add the remaining oil. When it starts to smoke, add the tofu pieces (retaining the marinade liquid) and stir-fry for 5-10 mins. Take care not to break up the tofu as you toss it to get it browned evenly on all sides. Season with the rice wine and rice vinegar. Add the remaining marinade liquid, bring to the bubble and let the liquid reduce. Sprinkle over the chilli flakes and toss well. Spoon onto the pak choi and serve with rice.

EVERYDAY CHINESE

uangs

meal for 2 Steamed sea bass with black bean sauce

Serves 2 Prep 20 mins Q Cook 10 mins Q ÂŁ1.20 a portion Q 511 kcals, 29g fat, 5g sat. fat, 8g sugar Q Q

1 sea bass, head on, gutted 2cm piece ginger, thinly sliced 2 tbsp Shaohsing rice wine cooked jasmine rice, to serve FOR THE BLACK BEAN SAUCE

1 tbsp groundnut oil 2 garlic cloves 2 tbsp grated ginger 2 tbsp fermented black beans, rinsed and crushed with the back of a spoon 1 tbsp Shaohsing rice wine 3 tbsp toasted sesame oil 3 tbsp light soy sauce 2 spring onions, shredded 1 small handful coriander, leaves picked 1 Wash the fish in cold running water. Pat dry with kitchen paper, then slash 3-4 slits into the skin on both sides. Season all over with salt and pepper. Place ginger slices in the slits of the fish and inside the cavity. 2 Place the fish on a plate that fits inside your wok. In your wok place a pudding bowl upside down and pour water to come halfway up. Place the wok on the heat and bring the water to a boil. 3 Pour the rice wine over the fish, put the plate onto the upside-down bowl and place the lid of the wok on top. Steam on high heat for 8-9 mins, then leave to rest. 4 While the fish is cooking, make the black bean sauce. Add the groundnut oil to a hot wok or frying pan. When it starts to smoke, add the garlic, ginger and beans (or use 100g

ready-made black bean sauce) and stir-fry for a few secs. Add the rice wine, sesame oil and light soy sauce, then bring to the bubble. 5 Carefully remove the fish (you can keep it on the plate that you cooked it on). Garnish with the spring onions and coriander, then drizzle over the black bean sauce and serve with some jasmine rice on the side. BBC Easy Cook 57

Minced soy pork with rice noodles Serves 2 Prep 30 mins plus soaking Q Cook 5 mins Q £2.20 a portion Q 506 kcals, 12g fat, 3g sat. fat, 4g sugar Q

it comes ‘toWhen seasoning the

broth, add as much chilli and rice vinegar to enhance the ‘hot and sour’ CXQWT CU [QW NKMG

’

Quick & easy hot-and-sour chicken noodle soup Serves 2 Prep 25 mins Q Cook 15 mins Q £2.05 a portion Q 407 kcals, 12g fat, 3g sat. fat, 6g sugar Q Q

140g dried wholewheat noodles 1 tbsp groundnut oil 2 tbsp grated ginger 1 medium red chilli, deseeded and finely chopped 4 skinless, boneless chicken thighs, chopped into small chunks 1 tbsp Shaohsing rice wine 700ml hot vegetable stock 4 chestnut mushrooms, sliced 1 tsp dark soy sauce 2 tbsp light soy sauce 2 tbsp rice vinegar 1 tbsp cornflour mixed with 2 tbsp cold water to make a paste 1 handful beansprouts 2 spring onions, sliced 58 BBC Easy Cook

1 Bring a small pan of water to the boil and cook the noodles following pack instructions. Drain, rinse under cold running water to stop them cooking further, then drizzle over a little oil to prevent them sticking together. Divide between 2 bowls. 2 Heat a wok over high heat and add the rest of the oil. When it starts to smoke, add the ginger and chilli, then stir-fry for a few secs. Add the chicken and stir-fry for 2 mins. As the meat starts to turn brown, add the rice wine and cook for 3 mins more. Add the vegetable stock, bring to a simmer, then add the mushrooms. Season with the dark soy, light soy and rice vinegar. Bring back to a simmer, then add the cornflour paste. Simmer and stir until thickened. Stir in the beansprouts and most of the spring onions, then ladle the soup over the noodles. Serve immediately, scattered with the remaining spring onions.

140g rice noodles 1 tbsp groundnut oil 2 garlic cloves 1 tbsp grated ginger 3 dried Chinese mushrooms, soaked in hot water for 20 mins, drained and finely chopped 1 tbsp dried shrimps, soaked in hot water for 20 mins, drained & chopped 250g lean pork mince 1 tbsp Shaohsing rice wine 1 tbsp dark soy sauce 1 tbsp light soy sauce 50ml hot vegetable stock 1 tbsp toasted sesame oil 2 spring onions, finely sliced handful coriander, roughly chopped

EVERYDAY CHINESE

1 Bring a pan of water to the boil and add the noodles. Cook for 4 mins, then drain well and set aside. 2 Heat a wok over high heat and add the groundnut oil. When it starts to smoke, add the garlic, ginger, finely chopped mushrooms and shrimps. Stir well for a few secs, add the mince and stir-fry. When the meat starts to turn brown, add the rice wine and mix well. Season with the dark and light soy sauce, pour in the stock and bring to the bubble. 3 After 1 min, season the pork with the toasted sesame oil, sprinkle over the spring onions and coriander, then stir in. Add the rice noodles and mix well. Serve in bowls and eat immediately, seasoned with a little more soy sauce, if you like.

The Chinese storecupboard The 8 must-have ingredients Rice

Rice vinegar

The most important ingredient in the Chinese diet. Short-grain rice, such as jasmine, is the most popular for everyday dishes, although glutinous rice, known as sticky rice, is also popular.

Made from red, white and black rice, these vary in strength and quality depending on how long the vinegar has been aged. Chinkiang black rice vinegar has a mellow, earthy tang. Traditionally, it provides the sour in sweet & sour dishes and is used for dipping sauces. Waitrose stocks black vinegar.

Noodles A staple ingredient used in soups, salads and stir-fries. There are many different varieties such as wholewheat, egg, rice and mung bean (glass noodle). Different noodles suit certain dishes LiÌÌiÀ° iw i noodles in soups. For stir-fries, try a vermicelli rice noodle. For heartier stir-fries, use egg noodles.

5Q[ UCWEG

Use two types of soy – light for seasoning, dark for its rich colour

The main types of soy sauce are light and dark. Light is used to season as you would use salt, while dark, which is less salty and has been aged for longer, is used mainly for its rich caramel colour. This is why Õ vÌi w ` L Ì ÕÃi` > single recipe. The quality of soy sauce depends on the way it is made – generally soy beans and wheat are fermented, then aged like wine. Some brands contain additives so look on the packaging for ‘naturally brewed soy sauce’. Tamari is soy sauce made without wheat.

%QTP QWT Used to both help thicken Ã>ÕViÃ > ` L ` y>Û ÕÀÃ together. In China other ÃÌ>ÀV iÃ] ÃÕV >Ã « Ì>Ì y ÕÀ] are also used for this purpose.

Oils The most important oil is groundnut/ peanut oil, which gives ` Ã iÃ > ÕÌÌ y>Û ÕÀ > ` Ü À Ã >Ã > L>Ãi Ì >`` y>Û ÕÀÃ Ì ° Toasted sesame oil is used primarily for seasoning and to i > Vi y>Û ÕÀ q Ì >Ã > Ü burning point so isn’t suitable for cooking with. Chilli oil is also used, mainly as a condiment.

Rice wine For everyday cooking, a good quality Shaohsing rice wine (brewed from a blend of rice, millet and yeast) adds a bitter sweetness to dishes, and V « i i ÌÃ i>Ì] wÃ > ` seafood. You can use a good dry Sherry as a substitute.

Dried ingredients Traditionally many items were sun-dried to preserve them, then simply rehydrated. Dried shrimps and dried Chinese mushrooms add texture and earthiness to any dish. Store in airtight containers for up to 9 months. Fermented salted black beans are the main component of ready-made black bean sauce. BBC Easy Cook 59

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60 BBC Easy Cook

Simple sweet treats

EASY COOK -1 - ,

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y a d i Fr t h g i n

a z z pi with You can please everyone ne this super-easy four-in-o eaper pizza. And itâ&#x20AC;&#x2122;s much ch than a takeaway, too

ONE PIZZA, FOUR WAYS

Four-in-one pizza with dough stick dividers Serves 4 Prep 30 mins plus proving Q Cook 35 mins Q 74p a portion Q 791 kcals, 29g fat, 9g sat. fat, 5g sugar Q

FOR THE DIPPING SAUCE

4 tbsp mayonnaise 1 large garlic clove, crushed 1 tbsp wholegrain mustard juice small lemon 1 tbsp very finely snipped chives

FOR THE DOUGH

7g sachet fast-action dried yeast pinch of sugar 500g strong flour, plus extra for dusting 1 tbsp olive oil 300ml warm water

FOR THE TOPPING

1 To make the dough, mix together the yeast, sugar and flour in a bowl. Stir in the olive oil and add the water gradually until you have a soft dough that comes away from the sides. Place in a clean, oiled bowl, cover with a tea towel and leave in a warm place to rise. To make the tomato sauce, heat the olive oil in a saucepan and sizzle the garlic for 1 min. Add the sugar, vinegar, tomatoes and oregano, and simmer everything for 20 mins until you have a thick sauce.

mozzarella and/or cheddar, olives, pepperoni, anchovies, basil, ham, rocket, sweetcorn, mushrooms, peppers, courgettes, cherry tomatoes

2 Heat oven to 200C/180C fan/gas 6 and oil a large baking tray, about 20 x 30cm. Tear off about an eighth of the dough and

FOR THE TOMATO SAUCE

1 tbsp olive oil 2 garlic cloves, sliced 1 tsp sugar 1 tbsp red wine vinegar 400g can chopped tomatoes 1 tbsp dried oregano

62 BBC Easy Cook

roll out the rest on a lightly floured surface to fit the tray. Roll the remaining dough out into 2 snakes, the rest about 20cm and the other about 30cm. Lay both into the pizza dough, crossed so you have 4 sections, and pinch them into the dough. Now itâ&#x20AC;&#x2122;s up to you and your family which toppings you choose. Bake the pizza for 20 mins, or until puffed up and golden. Leave to cool slightly before transferring to a board. 3 While the pizza bakes, make the dipping sauce. Mix all the ingredients and whisk in enough cold water until you have a runny consistency, then season. Pull the pizza into quarters, then use the dough dividers to dip into the sauce.

WEEKEND TAKEAWAY

Let everyone choose their own pizza topping!

BBC Easy Cook 63

Learn how to fry food like a pro with our easy tips and delicious recipes

The fr y's the limit Peppery prawn noodles Serves 4 Q Prep 5 mins Q Cook 10 mins Q ÂŁ2.02 a portion Q 316 kcals, 4.8g fat, 0.5g sat. fat, 3.2g sugar Q

250g dried egg noodle 1 tsp lightly crushed black peppercorn vegetable oil 1 red chilli, deseeded and sliced 100g pack baby corn 2 bok choi, leaves separated 64 BBC Easy Cook

200g pack raw peeled prawn handful beansprouts 1 Boil the dried egg noodles according to pack instructions, then drain. 2 Fry the lightly crushed black peppercorns in a little oil along with the red chilli, baby corn and bok choi leaves. Stir-fry for 1 min, add the raw peeled prawns, then fry until pink. Add the noodles, a handful of beansprouts and heat through. Serve.

Stir-frying

WEEKEND FRYING

Asian style fish & chips Serves 2 Prep 20 mins Q Cook 35 mins plus pickling and chilling Q ÂŁ4.71 a portion Q 851 kcals, 27g fat, 3g sat. fat, 25g sugar Q Q

100g white miso paste 3 tbsp rice wine vinegar 2 tsp golden caster sugar 2-3 cod fillets (about 350g), bones and skin removed 100g rainbow radishes, very thinly sliced (we used a mandolin) 1 tbsp black sesame seeds 2 large sweet potatoes, skin on, cut into chunky chips oil, for deep-frying lime, cut into wedges, to serve FOR THE TEMPURA BATTER

140g plain flour, plus 100g extra for coating 100g cornflour 200ml soda water FOR THE WASABI TARTARE SAUCE

140g mayonnaise 1 tsp wasabi 1 small shallot, finely chopped 1 tbsp capers, finely chopped small pack coriander, chopped 1 In a large bowl, combine the miso paste with 1 tbsp rice wine vinegar and 1 tsp sugar. Put the cod fillets in the marinade and turn over so they are evenly coated. Cover with cling film and chill for 1 hr. 2 Put the radishes in a small bowl with the black sesame seeds, the remaining vinegar and sugar, and a pinch of salt. Leave to pickle for at least 30 mins. 3 For the wasabi tartare sauce, combine all the ingredients and season well. Set aside or chill in the fridge until needed. 4 Meanwhile, put the sweet potato chips in a large saucepan filled with cold salted water. Bring to the boil and cook for 7-8 mins until theyâ&#x20AC;&#x2122;re slightly tender. Drain and leave to steam-dry for 2 mins.

Deep fat frying

5 Fill a large saucepan with the oil until twothirds full. Place over a medium-high heat until the oil reaches 180C on a temperature probe (or until a piece of bread crisps up in 20 secs). Meanwhile, make the tempura batter by combining the flours and gradually whisking in the soda water. Whisk until the batter is lump-free, then chill until needed. BBC Easy Cook 65

Pan-fried chicken with tomato & olive sauce Serves 2 Prep 10 mins Q Cook 25 mins Q ÂŁ1.77 a portion Q 353 kcals, 17g fat, 3g sat. fat, 9g sugar Q Q

2 tbsp olive oil 2 boneless, skinless chicken breasts 1 small onion, halved and very thinly sliced 2 garlic cloves, shredded 400g ripe tomatoes, finely chopped 1 tbsp balsamic vinegar 6 pimiento-stuffed green olives, thickly sliced 300ml chicken stock generous handful basil leaves

1 Heat the oil in a large non-stick frying pan, then season the chicken and fry, flattest-side down, for 4-5 mins. Turn the chicken over, add the onion and cook 4-5 mins more. Lift the chicken from the pan and set aside. Add the garlic to the pan, then continue cooking until the onions are soft. 2 Tip in the tomatoes with the balsamic vinegar, olives, stock, half the basil and seasoning, then simmer, stirring frequently, for 7-8 mins until pulpy. Return the chicken and any juices to the pan and gently simmer, covered, for about 5 mins more, to cook the chicken through. Serve scattered with the rest of the basil leaves.

Shallow-frying

66 BBC Easy Cook

WEEKEND FRYING

easy guide to... frying QUICK TIPS

Frying is a quick cooking method and, done well, keeps food moist. But how to keep it healthy? Follow our expert tips and try these recipes for light and crisp results Types of frying Q

Stir-frying Always heat an empty

wok, then add a little oil, swirling it before tossing in food. You can tell when the oil is hot enough for cooking, because it starts to shimmer and fat can spit, so use a long-handled stirrer.

Shallow frying Heat 2-3 tbsps of oil in a medium frying pan. When you can see the oil become runny, slide in the food. Don’t turn immediately (for example, if you are cooking steak). Let Ì i ÃÕÀv>Vi Ãi> wÀÃÌ] v À >À Õ ` Ó Ã À Ã ] Ì i }i Ì ÌÕÀ v ` Ü Ì > wÃ slice or tongs.

The kit you need for frying success Wok

Kitchen tongs

Splatter guard

The body of this wok has large sloped sides which allows food to be tossed easily. The idea being the high sides ‘catch’ the contents and minimise spillages. It can go up to high heats, too. Cadac 30cm Carbon Steel Wok, £32.99, internetgardener.co.uk

Long tongs help you stay away from the fat. They’re heat safe up to 200C, and interlocking teeth cover the inner service so they’re easy to grip. üutensil Pinch Tongs, £7.99, uutensil.com

Expensive but versatile, this guard has a silicone rim on the underside that enables it to sit securely on a range of frying pans from 26-30cm. The > ` i v `Ã y>Ì Ã ÃÌ À>}i Ã easy. Le Creuset StainlessSteel Splatter Guard, £37, John Lewis

Frying pan

Thermometer This can be fully submerged in hot oil, and the clip on the back will hold it in place. Judge Deep Fry Thermometer, £6.75, hartsofstur.com

This pan heats up quickly, and retains its heat too. Because the sides are shallow, food just slides out of the pan. It washes up easily too – it just needs a wipe. Copper 24cm Frypan, £20, Wilko

Fish slice Use the fork as a whisk and Ì i ÌÕÀ iÀ >Ã > yi L i ÌÕÀ iÀ v À Ài Û } wÃ ° / i Ì Ã can be hooked together to become a pair of tongs. Kuhn Rikon Tong Tool fork/tuner, £10.32, amazon.co.uk

Dry-frying Fattier cuts of meat can be cooked in an empty non-stick pan, without added oil, to slowly extract the fat that can then be poured off. This method is perfect for duck breasts (cooked skin side down) and also mince – add to a non-stick pan on a low heat, stirring often. Q

Deep-frying Use a deep-sided pan so that the oil is at least 3-4cm deep. A litre of oil is ample and can be re-used several times (see all about oil, right). Heat to between 170-190C and make sure foods are cut into even-sized pieces. Most foods, and anything delicate, are best dipped in batter or coated in egg and crumbs, then cooked for about 3 minutes, depending on thickness. Q

Check the temperature

All about oil

It takes 8-10 mins to heat a litre of oil to 180C. If you don’t have a thermometer, check the temperature with a few cubes of white bread. They turn golden in 1 min at 180190C. For perfect crispness, fry foods in small batches so that the temperature doesn’t plummet and reheat the oil between batches.

Types of oil

Groundnut oil is best for deep-frying, followed by corn and rapeseed oil vÌi Ã ` >Ã Ûi}iÌ>L i ®° -Õ y ÜiÀ and olive oils are best for shallow-frying. Q

Keeping it healthy

All oil contains around 820 calories per 100ml (120 cals per tbsp!). For healthier frying, choose oils high in « Õ Ã>ÌÕÀ>ÌiÃ ÃÕV >Ã ÃÕ y ÜiÀ° Rapeseed is high monosaturates, too. Q

Reusing oil

After deep-frying strain stray bits of food. Cool, and then pour through a sieve either straight back into the bottle via a funnel or into a jug. When oil starts to darken, pour it into a bottle, leave to cool and throw away. Q

Safety

Never leave a fat fryer unattended. Keep a large metal lid handy just in case the oil catches. Never throw water ÛiÀ > v>Ì vÀ iÀ q Ì V Õ ` Ã«Ài>` y> iÃ°

Buying a fryer There are 2 main different types of kitchen fryers on the market…

Deep fat fryer For when you want to deep fry food Ì wÃ E V «Ã À ` Õ} ÕÌÃ®° 7i like this model as it has a “cool-wall” body which prevents you from burning yourself on the fryer, a viewing window to monitor the progress and a rise and fall basket. Russell Hobbs Digital Deep 17942 Fryer, £49.99, Argos

Air fryer These work by using a grill and a fan to blast hot air around food at high speeds. This achieves what scientists call the Maillard effect, the browning and crisping process seen when food is fried without using much fat. It cooks chips with 1 tbsp of oil! Breville Halo + Health Fryer, £139.99, Argos BBC Easy Cook 67

Sunday ROASTS Mary Berry's

Legendary Mary Berry shares her favourites for one of Britain’s great traditions – the Sunday lunch

Roast chicken Serves 6 Prep 10 mins Q Cook 1 hr 20 mins Q 66p a portion Q Q

1 garlic bulb 85g butter, softened 1.5kg whole chicken 3 rashers streaky bacon a small bunch fresh thyme 5 bay leaves 1 Preheat the oven to 200C/180C fan/ gas 6. Remove the cloves of garlic from their skins and crush using a garlic press. Place in a small bowl with the butter and season with salt and pepper. Mix well. 2 Put the chicken into a small roasting tin. Spread the garlic butter over the bird and then lay the bacon rashers over the top of the breast. Place the herbs in the cavity of the bird with the garlic skins. Roast the chicken in the preheated oven for 1 hr 20 mins, basting from time to time in the buttery juices, until golden brown and cooked through. Chop the crispy bacon and scatter over the chicken. Serve with any juices.

To prepare ahead Cook up to a day ahead if serving cold.

# UKORNG TWUVKE TQCUV HWNN QH CXQWT from the herbs. For something different in the summer, serve with salads

‘

68 BBC Easy Cook

’

WEEKEND ROAST

A wonderful ‘roast – using the tender NNGV CPF served with a HTWKV UVWH PI

’

Roast fillets of pork with prune & apple Serves 6-8 Prep 15 mins Q Cook 1 hr 10 mins Q £1.12 a portion Q Q

a knob of butter 1 large onion, roughly chopped 1 medium apple, peeled and chopped very finely 3 good pork sausages, skinned 50g ready-to-eat dried prunes, roughly chopped 1 tbsp fresh sage, chopped 2 x 450g pork fillets, trimmed 8 slices Parma ham FOR THE GRAVY

1 tbsp flour 150ml apple juice 150ml stock 1 Preheat the oven to 220C/200C fan/gas 7. First, make the stuffing. Melt the butter in a frying pan over a high heat, add the onion and fry for a minute. Cover and cook over a low heat for about 15 mins or until tender. Add the apple and toss for a few moments. Set aside to cool. 2 Put the sausagemeat, chopped prunes and chopped sage in a bowl, season with salt and pepper, and then tip in the chopped onion and apple. Stir to combine.

3 Arrange the two fillets on a board, cover with cling film and, using a rolling pin, bash them so they are about a third thinner but equal in size. Remove the cling film, spread the stuffing over one fillet and sit the other fillet on top. Lay eight slices or Parma ham on a board, slightly overlapping and sit the fillets on top so they lie across the ham. Roll up like a roulade so the Parma ham is sealed.

until the top is crispy and cooked through. Transfer the pork to a plate to rest. This helps it to re-absorb its juices. 5 To make the gravy, sprinkle the flour into the roasting tin, place over a high heat and whisk in the apple juice and stock. Cook to reduce and serve with slices of the pork.

To prepare ahead 4 Sit the pork in a roasting tin and roast in the preheated oven for about 45-55 mins

Can be stuffed and kept raw in the fridge up to a day ahead. Freezes well stuffed and raw. BBC Easy Cook 69

Whole fillet of beef with horseradish & herb sauce Serves 6-8 Prep 5 mins plus resting Q Cook 20 mins Q £1.05 a portion Q Q

1.1kg centre cut fillet of beef from the thick end 1-2 tbsp oil a good knob butter FOR THE HORSERADISH SAUCE

1 x 200ml tub crème fraiche 3 good tbsp strong horseradish sauce 2 tbsp light mayonnaise 2 tsp Dijon mustard 2 tbsp chopped fresh dill 3 tbsp chopped fresh parsley 2 tbsp lemon juice

4QEMGV YKVJ shaved Parmesan

1 Preheat oven to 220C/200C fan/gas 7. Season the beef with salt and pepper and rub the oil over the meat. Place a frying pan over a high heat until very hot and then brown the beef quickly on all sides. Transfer the fillet to a large roasting tin, spread with a little butter and roast in the oven for about 20 mins for medium rare (8 mins per 450g). Remove from the oven to rest for about 10 mins. 2 To make the sauce, mix all the ingredients together, adding horseradish to taste, and season with salt and pepper. Carve the meat into thin slices and serve the hot beef fillet with cold sauce.

To prepare ahead To serve hot, brown up to a day ahead and roast to serve. Not suitable for freezing. The horseradish and herb sauce can be made up to 3 days ahead.

0GY RQVCVQGU YKVJ UCNUC XGTFG FTGUUKPI Put 1kg UOCNN DCD[ UCNCF RQVCVQGU, halved, in a saucepan, cover with salted water and bring to the boil. Boil for 12-15 mins, or until just tender. Drain and set aside. To make the dressing, measure 2 URTKPI QPKQPU, roughly chopped, 3 tbsp roughly chopped OKPV NGCXGU, 3 tbsp roughly chopped HTGUJ DCUKN leaves, 2 tbsp roughly chopped HTGUJ RCTUNG[ leaves, 2 tbsp capers, 2 CPEJQX[ NNGVU in oil, drained and halved, 1 clove ICTNKE, crushed, 3 tbsp QNKXG QKN, 3 tbsp OC[Q and some seasoning into a bowl. Mix with a hand blender until combined. Tip the potatoes into a bowl, add the pickled cucumbers and pour over the dressing. Stir until coated. Cover and leave in the fridge for up to 12 hrs to allow the y>Û ÕÀÃ Ì vÕÃi° -iÀÛiÃ È n° 70 BBC Easy Cook

0GY RQVCVQGU YKVJ UCNUC verde FTGUUKPI

WEEKEND ROAST

%TGCO[ JQTUGTCFKUJ JGTD UCWEG

9JQNG NNGV QH DGGH FQPG VQ [QWT NKMKPI

BBC Easy Cook 71

WEEKEND ROAST

Sticky toffee pudding with ginger Serves 6-8 Prep 10 mins Q Cook 50-55 mins Q 55p a portion Q Q

FOR THE PUDDING

750g soft butter 150g light muscovado sugar 2 large eggs 175g self-raising flour 1 tsp bicarbonate of soda 2 tbsp black treacle 1 tsp vanilla extract 125ml milk 5 bulbs stem ginger in syrup, drained and finely chopped FOR THE SAUCE

110g soft butter 250g light muscovado sugar tsp vanilla extract 1 Preheat the oven to 180C/160C fan/gas 4 and lightly grease a 2 litre shallow ovenproof dish before you start. 2 First make the pudding – measure the soft butter and sugar into a mixing bowl. Whisk using an electric handwhisk until light and creamy. Add the other ingredients and whisk again until a smooth, thick batter forms. 3 Pour into the prepared dish and bake in the pre-heated oven for about 50-55 mins until well risen and coming away from the sides of the dish and springy to the touch. 4 To make the sauce, measure all the ingredients into a saucepan. Gently heat until the butter has melted and then boil for a couple of mins, stirring all the time. 5 Pour half the sauce over the pudding in its dish and serve warm with extra sauce and some single cream.

To prepare ahead The pudding can be made up to a day ahead. The sauce can be made up to 3 days ahead. Both freeze well.

This is lovely and rich, and just right for a special occasion – leave the ginger QWV KH KV U PQV [QWT VJKPI

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72 BBC Easy Cook

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Recipes adapted from Family Sunday Lunches by Mary Berry (£25, Headline). Mary presents Mary Berry Everyday on BBC Two.

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CAKES ANYONE CAN MAKE Easy & ďż˝quisite

These cakes are dead simple and foolproof. Go on, have a little go!

Fruity sponge cake

Serves 8 Q Prep 10 mins Q Cook 20 mins Q 29p a portion Q 214 kcals, 4g fat, 1g sat. fat, 30g sugar sponges only Q

butter or oil, for greasing 50g plain flour 3 tbsp cornflour 1 tsp baking powder 4 egg, separated 175g caster sugar FOR THE FILLING

295g can mandarin segments, drained 200g tub low-fat fromage frais icing sugar, for dusting

74 BBC Easy Cook

1 Heat oven to 180C/160C fan/gas 4. Grease then line the base and sides of 2 x 20cm sandwich tins with greaseproof paper. Sieve the flours and baking powder together. 2 Use electric hand whisk to whisk the egg whites until stiff, then briefly whisk in the sugar. Beat the egg yolks quickly, then whisk into the whites. Fold in the dry ingredients using a large metal spoon, then spoon the mixture into the tins and level the tops. Bake for 18-20 mins until risen, light golden and a skewer inserted into the middle comes out clean. Cool in the tins for 10 mins, then gently remove and leave to cool completely. 3 Mix the mandarins and fromage frais together. Peel away the greaseproof paper, sandwich the cakes with the mandarin mix, then dust with the icing sugar to serve.

BAKING CAKES

Delicious, creamy & moist, this cake is best eaten on the day itâ&#x20AC;&#x2122;s made

BBC Easy Cook 75

Gluten-free lemon drizzle Serves 10 Prep 30 mins Q Cook 40 mins Q 66p a portion Q 514 kcals, 36g fat, 2g sat. fat, 35g sugar without drizzle Q Q

Your apple loaf will freeze for up to 1 month

200g butter, softened 200g golden caster sugar 4 egg 175g ground almonds 250g mashed potato zest 3 lemons 2 tsp gluten-free baking powder FOR THE DRIZZLE

4 tbsp granulated sugar juice 1 lemon 1 Heat oven to 180C/160C fan/gas 4. Butter and line a deep, 20cm round cake tin. Beat the sugar and butter together until light and fluffy, then gradually add the egg, beating after each addition. Fold in the almonds, cold mashed potato, lemon zest and baking powder. 2 Tip into the tin, level the top, then bake for 40-45 mins or until golden and a skewer inserted into the middle of the cake comes out clean. Turn out onto a wire rack after 10 mins cooling. Mix the granulated sugar and the lemon juice together, then spoon over the top of the cake, letting it drip down the sides. Let the cake cool before slicing.

Apple & spice tea loaf Serves 10 Q Prep 10 mins Q Cook 1 hr 30 mins Q 48p a portion Q 416 kcals, 22g fat, 10g sat. fat, 36g sugar Q

175g butter, plus extra for greasing 175g light muscovado sugar, plus 1 tsp 3 large egg, beaten 1 eating apple 1 tsp vanilla extract 200g dried mixed vine fruits 85g ground almonds 1 tsp baking powder 175g plain flour 1 tsp cinnamon tsp ground nutmeg splash lemon or orange juice 1 tbsp marmalade or apricot jam

1 Heat oven to 180C/160C fan/gas 4. Butter a 900g (sometimes called a 2lb) loaf tin and line with a strip of baking paper. Beat together the butter and sugar until pale and creamy, then beat in the eggs one by one. Grate half the apple and mix it into the batter with the vanilla, dried fruit and ground almonds. Mix the baking powder, flour and spices together with a pinch of salt, then fold into the mix until even. Spoon into the tin and level the top. 2 Thinly slice the remaining apple half, toss with the lemon or orange juice, poke the slices a little way into the batter, then sprinkle with 1 tsp more sugar. Bake for 45 mins, then turn the oven down to 140C/120C fan/gas 1. Cover the cake with foil, then bake for another 45 mins until a skewer inserted into the middle comes out clean. Cool in the tin. 3 To finish the cake, melt the marmalade or jam in a small pan, sieve to remove any lumps, then brush it over the cake to glaze the top, then serve in slices.

76 BBC Easy Cook

BAKING CAKES

Red velvet cake is a ‘ favourite of mine. Most of

its rosy hue colouring comes from raspberries in my recipe – so I feel much better about having a second slice!

’

Jo Wheatley’s Red velvet cake

tsp red food gel 150g punnet raspberry, optional

Serves 8 Q Prep 25 mins Q Cook 30 mins Q 91p a portion Q 750 kcals, 41g fat, 25g sat. fat, 62g sugar before icing

200g icing sugar 50g butter, softened 140g cream cheese

280g golden caster sugar 175g butter, softened 3 large egg 280g self-raising flour 75g cocoa powder 150ml buttermilk 1 tsp white wine vinegar 85g full-fat cream cheese 75g puréed raspberry, sieved

FOR THE CREAM CHEESE FROSTING

1 Heat oven to 180C/160C fan/gas 4. Grease and line the bases of 2 x 20cm sandwich tins with baking parchment. Using an electric hand whisk, beat together the caster sugar and butter until light and fluffy. Add the eggs one at a time, beating well between each addition. 2 Sieve the self-raising flour and cocoa powder into a bowl. Add half to the egg mixture and fold in carefully. Mix together

Jo Wheatley won The Great British Bake Off in 2011

the buttermilk, vinegar, cream cheese, raspberry purée and food gel. Fold half the buttermilk mixture into the cake batter and repeat the process with both the flour mixture and buttermilk mixture. 3 Spoon the combined mixtures into your prepared tins and cook for about 25-30 mins, until an inserted skewer comes out clean. Leave to cool for about 10 mins before turning out onto a wire rack. 4 For the frosting, mix together the icing sugar and butter until soft and creamy, then stir in the cream cheese. Sandwich the cooled cakes together with half of the frosting, adding 150g raspberries. Spread the remaining frosting over the top. BBC Easy Cook 77

g n i k a b l a ďż˝ s a Se

Which of these seasonal recipes showcasing the humble Bramley apple will tickle your fancy?

78 BBC Easy Cook

BAKING APPLES

Bramley & blackberry pie

1 large red chilli, deseeded & chopped 500g light muscovado sugar 250ml cider vinegar 100g raisins 85g chopped stem ginger 1 tsp ground cinnamon 1 tsp salt 85g walnuts, roughly broken

Makes 1 large pie, about 25cm (serves 6-8), or 4 individual pies, about 10cm each Q Prep 30 mins plus macerating and chilling Q Cook 25-45 mins, depending on the size Q £1.20 a portion Q 543 kcals, 25g fat, 15g sat. fat, 36g sugar Q

900g Bramley apples (about 4) peeled, cored, quartered and thinly sliced 140g golden caster sugar, plus extra for sprinkling 2 x 320g sheets shop-bought sweet shortcrust pastry 1 tbsp fine polenta or ground almonds 1 tbsp cornflour or plain flour, plus extra for dusting 1 tsp ground cinnamon 200g blackberries, halved if very large egg white, for brushing (reserved from making the pastry) cream or ice cream, to serve 1 Put the apples and half the sugar in a large bowl, then stir together until the apples are well coated. Set aside for 30 mins to macerate. 2 Unroll one sheet of pastry and use it to line the base of a pie plate or tin, with a little pastry overhanging. Scatter the polenta or almonds over the base. 3 Drain any juice from the apples, then toss through the remaining sugar, cornflour and cinnamon. Layer the apples and blackberries in the lined dish, creating a dome effect in the centre. Brush the beaten egg over the exposed pastry edge. Heat oven to 190C/170C fan/gas 5 and place a baking sheet on the middle shelf. 4 Unroll the second sheet of pastry and use it to cover the pie. Press the edges together to seal, then trim off the excess pastry with a small knife. Crimp the edges with 2 fingers, or press together with the back of a fork. Brush more eggwash over the surface and use any pastry offcuts to decorate the top, if you like. Scatter with extra sugar, then put the pie on the baking sheet. Bake for 45 mins, until the pastry is golden and crisp and the juices are bubbling. Cool for 10 mins before serving with cream or ice cream.

Bramley & walnut chutney Makes 2 Prep 25 mins Q Cook 1 hr Q 10p a tbsp Q 26 kcals, 0g fat, 0g sat. fat, 5g sugar (per tbsp) Q

1 Tip all the ingredients, except the walnuts, into a preserving pan. Warm over a low heat, stirring occasionally, until the sugar dissolves. Turn up the heat a little, then let the mixture boil until the Bramley apples have broken down to a pulp, but the eating apples still hold their shape. This can take from 45 mins to 1 hr. You can tell that it is ready by running your spoon through the mixture. Your spoon should briefly leave a channel in the mixture, and there shouldn’t be liquid pooling into the space.

1.6kg Bramley apples, peeled, cored and chopped 500g eating apples, peeled, cored and sliced 450g onions, halved and sliced

2 Meanwhile, tip the walnuts into a small pan and cook over a low heat until they are lightly toasted, stirring frequently to ensure that they don’t burn. Sterilise your jars. 3 When your Bramley apple chutney is ready, stir in the walnuts and cook briefly, then pot the mixture into the jars. Will keep for at least one year.

Deep-filled Bramley apple pie Serves 8 Prep 30 mins Q Cook 40 mins Q 55p a portion Q 646 kcals, 27g fat, 11g sat. fat, 48g sugar Q Q

200g sultanas 5 tbsp brandy plain flour, to dust 750g all-butter shortcrust pastry 5 medium Bramley apples, peeled, cored & finely sliced 140g golden caster sugar tsp each ground cinnamon, nutmeg and allspice 1 egg beaten with a splash of milk vanilla ice cream 1 Heat oven to 200C/180C fan/gas 6. Tip the sultanas into a bowl with the brandy, microwave on high until warm, then set aside. If the pastry is in two blocks, squish it

together, then cut off a third and set aside. Roll out the rest of the pastry into a large circle, about the thickness of a £1 coin. Use it to line a 23cm shallow springform cake tin, making sure that it overhangs the rim. Chill. 2 Tip the apples into the bowl with the sultanas, all but 2 tbsp of the sugar and the spices. Toss well. Roll out the rest of the pastry, then cut into a circle, using the tin as a guide. Arrange the apple slices in the cake tin. Cover the apples with the circle of pastry and tuck down the sides. Brush with egg, then fold back and pinch the overhang to seal. Brush with egg. Pierce 2 slits in the top. Scatter over remaining sugar. 3 Bake for 30-35 mins until golden. Leave to cool in its tin for 1 hr. Run a knife around the edge, then remove. Serve with ice cream. BBC Easy Cook 79

80 BBC Easy Cook

COMPILED BY RHIANA KHAN

BAKING SALTED CARAMEL

You canâ&#x20AC;&#x2122;t move in the shops for salted caramel products. So indulge with these delicious, salty-sweet treats

BBC Easy Cook 81

Waffles with banana & salted caramel sauce

Salted caramel brownies

Serves 4 Q Prep 20 mins Q Cook 40 mins Q 96p a portion Q 79 kcals, 30g fat, 16g sat. fat, 34g sugar

FOR THE SALTED CARAMEL

140g light muscovado sugar 2 tbsp golden syrup 50g butter 300ml double cream FOR THE WAFFLES

4 large eggs, separated 300g plain flour tsp bicarbonate of soda 2 tbsp golden caster sugar 50g butter, melted 600ml milk TO SERVE

2 bananas, peeled, cut into large pieces 1 tbsp butter vanilla ice cream (optional)

Make your own… Salted caramel L i £Çx} light soft brown sugar] Îää double cream] xä} butter and £/2 ÌÃ« salt > Ã>ÕVi«> ÃiÌ ÛiÀ > Ü i>Ì] > ` ÃÌ À Õ Ì Ì i ÃÕ}>À >Ã ` ÃÃ Ûi`° /ÕÀ Ì i i>Ì Õ« > ` LÕLL i Ì i Ã>ÕVi v À Ó Î Ã Õ Ì } `i > ` Ã ÀÕ« ° i>Ûi Ì V v À £ä Ã Liv Ài ÃiÀÛ }° > Li >`i Õ« Ì Î `> Ã >`Û> Vi > ` V i` q }i Ì Ài i>Ì Ì ÃiÀÛi° -iÀÛiÃ n°

1 Put the sugar, golden syrup and butter in a saucepan and heat gently, stirring occasionally, until everything has melted together. When the mixture starts to bubble, stir in the double cream and cook for 2 mins. Stir in tsp salt, then take off the heat and allow to cool slightly in the pan. 2 Heat the waffle maker (see tip). Whisk the egg whites to stiff peaks. In a separate large bowl, mix together the flour, bicarbonate, caster sugar and a pinch of salt. Make a well in the centre and add the egg yolks and melted butter. Start mixing with a balloon whisk; keep whisking as you slowly add the milk until you get a smooth, thick batter. Carefully fold in the egg whites with a metal spoon. Use a ladle to pour the batter into your waffle maker and cook for 5 mins or according to the manufacturer’s instructions. Repeat until all the batter has been used up – keep cooked waffles warm in a low oven. 3 Just before serving, heat the remaining butter in a non-stick frying pan over a medium heat and fry the banana pieces until golden. Divide the waffles between 4 plates, top with the fried bananas, drizzle with caramel and top with ice cream, if you like.

TIP

v Õ ` Ì >Ûi > Ü>vyi > iÀ] Õ V> ÕÃi Ì i Ã> i > }À `` i «> ° i>Ì Ì i «> ] « ÕÀ Ì i > ` i>Ûi Õ ` ÃÌÕÀLi` v À > viÜ ÕÌiÃ° 7 i Ì i Ã> ÃÌ ÃiÌ Ì « > ` } ì Ü Ì ìi« V >ÀÀi` iÃ Õ ìÀ i>Ì ] ÌÕÀ Ì ÛiÀ V>ÀivÕ Ü Ì > Ü ì Ã«>ÌÕ > À Ì }Ã° Ì Ü V i >Ü> v> À i>Ã ° 82 BBC Easy Cook

Makes 16 larger or 32 bite-sized brownies Prep 20 mins plus cooling Q Cook 30 mins Q 35p a portion Q 345 kcals, 19g fat, 11g sat. fat, 29g sugar Q

200g unsalted butter, plus a little extra for greasing 100g chocolate, 70% cocoa solids 100g chocolate, 50% cocoa solids 397g can Carnation caramel 1 tsp flaky sea salt, plus a little extra for the top 200g golden caster sugar 4 medium eggs, at room temperature 100g plain flour, plus 2 tbsp 50g cocoa powder 1 Heat oven to 180C/160C fan/gas 4. Grease then line a 23cm square traybake tin with baking parchment. Melt the butter in a medium pan, break in all the chocolate, then remove the pan from the heat and wait for the cubes to melt. 2 In a small bowl, mix 175g of the caramel with 1 tsp sea salt – it will loosen up. Put the rest of the caramel in a large bowl with the sugar and eggs, and beat with an electric hand mixer or balloon whisk until even. 3 Whisk in the chocolate and butter. In another bowl, combine the flour, cocoa and a good pinch of table salt, then sift this on top of the chocolate mix. Beat briefly until smooth. 4 Pour half the brownie batter into the tin and level it with a spatula. Using a teaspoon, spoon half of the salted caramel on top of the batter layer in 5 thick, evenly spaced stripes. Spoon the rest of the brownie batter on top and smooth it out, trying not to disturb the caramel beneath. Top with the rest of the caramel in the same stripy fashion. Drag a skewer or tip of a knife through the caramel to make a feathered pattern on the top. 5 Scatter with a little more sea salt, then bake for 25-30 mins or until risen all the way to the middle with a firm crust on top. When ready, the brownie will jiggle just a little when you shake the tin. Let it cool completely in the tin, then cut into squares.

BAKING SALTED CARAMEL

Salted caramel popcorn pots Serves 2 Prep 10 mins plus at least 8 hrs chilling Q Cook 15 mins Q £1.36 per serving Q 1446 kcals, 118g fat, 72g sat. fat, 65g sugar Q Q

400ml double cream 200ml milk 140g toffee popcorn, plus a little to serve 2 gelatine leaves 4 tbsp caramel from a can (we used Carnation) - tsp flaky sea salt 1 Pour the cream and milk into a large pan, add the popcorn and bring to a gentle simmer, pushing the popcorn under the liquid and squashing gently on the bottom of the pan. Bubble for 1 min, then remove from the heat, transfer to a jug and chill for at least 6 hrs, or preferably overnight. 2 Strain the popcorn cream back into a clean pan and gently reheat, discarding the remaining bits of popcorn. Meanwhile, place the gelatine leaves in cold water to soften for 3-5 mins. When the popcorn cream is steaming and the gelatine is soft, remove it from the water and squeeze out any excess drops. Place in the hot popcorn cream and stir until dissolved. Set aside to cool a little. 3 Mix the caramel with the sea salt – start with tsp, taste, then add more if you think it needs it. Divide the salted caramel between 2 glasses or pots. Pour the popcorn cream on top and chill for at least 2 hrs, or overnight. 4 Serve each pot topped with a few pieces of toffee popcorn and dive in!

Salted caramel choc pots Makes 2 (easily doubled) Q Prep 30 mins plus chilling Q Cook 5 mins Q £1.30 a portion Q 847 kcals, 53g fat, 32g sat. fat, 79g sugar Q

4 tbsp caramel (we used Carnation) tsp sea salt, plus extra to serve 85g each dark and milk chocolate, broken into squares 1-2 long, thin, plain grissini (crispy breadsticks) 2 tbsp demerara sugar 100ml double cream, at room temperature 50ml milk 1 Mix the caramel with the salt, divide between 2 small glasses and chill.

2 Melt the chocolates together in a glass bowl set over a pan of barely simmering water. Snap the grissini into short lengths, then dip each end into the chocolate to coat a little. Sit on a wire rack for the chocolate to drip and set a little, then dip the chocolate ends into the sugar to coat. Place in an airtight container lined with baking parchment and chill to set until you’re ready to serve. 3 Stir the double cream and milk into the remaining melted chocolate until smooth, then scrape into a jug. Slowly pour on top of the caramel, around the edges first. Chill the pots for at least 2 hrs, or up to 24 hrs. 4 To serve, scatter a little more sea salt on top of each pot, then add 1 or 2 sugartipped grissini.

%QODKPKPI UYGGV CPF UCNV[ CXQWTU KU ITGCV YJGP EJQEQNCVG CPF VQHHGG KU KPXQNXGF 6JGUG UCNVGF caramel pots can be pre-made for a dinner party! BBC Easy Cook 83

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KIDS’ COOK SCHOOL

Make pancakes with your kids and turn them into a winning family supper Before you start Clear the kitchen surfaces so you have a clutter- free cooking area. Q 4QNN WR UNGGXGU, or wear a short- sleeved top. Q Put on an apron, tie back long hair or use a hair band. Q Clean up As your child will be handling the food, it’s very important to wash hands before making this recipe. Q Gather all the ingredients and equipment together. Q 0GXGT NGCXG C EJKNF unattended: not only is it unsafe, younger children may add ingredients that could ruin the recipe. Q 6JKU TGEKRG KPXQNXGU RCP work which, if attended, Ã w i v À V `Ài ÛiÀ ÇÆ younger children will have vÕ } Ì i L>ÌÌiÀ > ` rolling up pancakes, but keep them away from the heat. Q

Cooking safely This recipe requires a pan. We’ve found that for children (from about seven upwards), the safest way with recipes like this is to heat the pan, then take it over to the child – away from the heat – and let them add the batter. Then it’s up to the adult to cook it on the stove until Ì Ã Ài>` v À y «« }° / i ÀiÌÕÀ the pan to the child – again, away from the heat – and allow them the joy of tossing the pancake. 86 BBC Easy Cook

Cheese & ham pancake rolls Serves family of 4 Q Prep 40 mins Q Cook 50 mins Q £1.24 a portion Q 497 kcals, 29g fat, 16g sat. fat, 6g sugar

FOR THE PANCAKES I RNCKP QWT 2 eggs 25g butter, melted plus extra for buttering 350ml semi-skimmed milk UWP QYGT QT XGIGVCDNG QKN for frying FOR THE ROLL-UPS 12 thin slices of ham (125g pack), torn 260g bag spinach, cooked 140g grated cheddar 100ml half-fat crème fraîche 3 spring onions, sliced (optional) handful dried breadcrumbs WHAT YOU NEED Mixing bowl 2 small dishes Measuring jug Whisk Large jug Kitchen paper Non-stick frying pan Spatula Large baking dish Small bowl Spoon

Make the pancake batter / « Ì i y ÕÀ Ì > }L Ü and make a well in the middle. Crack the eggs into separate dishes, remove any shell, and add them. Tip in the butter, add a little milk and whisk until smooth.

Swirl it around the pan Using kitchen paper, wipe the pan with oil. Place the pan on the stove and heat until hot. Remove from the heat and pour in enough batter to cover the base, swirling it around. Cook for 3 mins.

Pour the mixture into a jug Whisk in the rest of the milk, in a steady stream, until you have a smooth batter that is similar to the consistency of double cream. Now carefully pour the batter into a jug.

Flip your pancake! Take the pan off the heat and, using a spatula, loosen it. Flip it in the air (or turn it over with the spatula) and cook the other side. When cooked, set side, then repeat to cook 7 more pancakes.

COOK SCHOOL PANCAKES

What we learnt These recipes incorporates two key kitchen tasks that will come up again and again. Pan-frying This is a great ÀiV «i Ì LÕ ` Õ« V wì Vi and to learn how to cook safely with frying pans. Two other plus points are that there are no ingredients that will splutter hot fat and the batter doesn’t need to be cooked at a very high temperature. Q Flipping / Ã Ã > ì ÌÀ ÕÃ task that requires practice and V wì Vi° « > > ` Ã Ü your child that they need to get the spatula under the food, then y « Ì ÛiÀ µÕ V ÛiÀ Ì Ì i other side. Q

Get the kids to help make some savoury pancakes!

Fill the pancakes Heat oven to 200C/180C fan/gas 6. Butter a large baking dish. Now lay a pancake in front of you and scatter over some ham, spinach and cheese (remembering to save 25g of the cheese).

Put them in the baking dish Carefully roll up the pancakes and put them into the buttered dish. Repeat with all the pancakes.

Make the topping >Ã > L Ü] Ì }iÌ iÀ Ì i crème fraiche with the remaining cheese and spring onions.

Bake and enjoy! Spread the topping over the pancakes, sprinkle with breadcrumbs and bake for about 30 mins until bubbling and golden. Serve with salad or veg.

BBC Easy Cook 87

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Need some inspiration? Look no further than our at-a-glance guide Prawn curry 27 Spiced cod with quinoa salad & mint chutney 40 Steamed sea bass with black bean sauce 57 Tuna & sweetcorn slice 18

Vegetarian

Meatball stew, p15 Meat & poultry Beef & bacon meatloaf 18 Cheese & ham pancake rolls 86 Cheesy leek & bacon pasta 18 Cheesy turkey Milanese 52 Chicken & almond pastillas 34 Chicken curry 49 Chicken liver & chorizo open sandwich 33 Four-in-one pizza with dough stick dividers 62 German cheese & bacon pancakes 30 Honey-glazed chicken wings 35 Lamb & lettuce pan-fry 26 Mango chicken, bean & rice traybake 32 Meatloaf burger with harissa mayo 18 Minced soy pork with rice noodles 58 Pan-fried chicken with tomato & olive sauce 66 Pan-fried pork with mustard sauce 25 Pan-roasted pork chops with apples & onions 38 Pancake cannelloni 30 Pea & mint soup with crispy prosciutto 43 Peal barley, bacon & leek casserole 19 Pork cassoulet 52 Quick & easy hot-and-sour chicken noodle soup 58 Raid-the-fridge burritos 13 Roast chicken 68 , >ÃÌ w iÌÃ v « À Ü Ì «ÀÕ i E >«« i 69 Roast sausage & squash with mustard & sage 12 Smoky Mexican meatball stew 15 Spiced pork with harissa chickpeas 38 Super smoky bacon & tomato spaghetti 14 Surprisingly authentic spaghetti carbonara 21 Turkey salad on rye 42 Vietnamese-style beef pho 22 7 i w iÌ v Liiv Ü Ì ÀÃiÀ>` Ã E herb sauce 70 Winter chicken stew 16

Fish & seafood Ã > ÃÌ i wÃ E V «Ã 65 Peppery prawn noodles 64

>Õ y ÜiÀ V iiÃi 37 >Õ y ÜiÀ V iiÃi Ã Õ« 37 >Õ y ÜiÀ] «i> E «> iiÀ VÕÀÀ 47 Chilli-stuffed peppers 41 Crumpet eggy bread 54 Easy stuffed peppers 26 Ginger sweet tofu with pak choi 56 Griddled cornbread with devilled eggs & avocado 6 Huevos rancheros wrap 10 Indian potato pancakes 30 Lentil & cardamom soup 53 i Ì E V>Õ y ÜiÀ VÕÀÀ 47 Pasta with creamy greens & lemon 3 Pea falafels with minty couscous salad 52 Pear, cheese & chutney tart 54 Peppered mushroom & Stilton pies 47 Pesto & goat’s cheese risotto 10 Pesto pasta with soured cream 25 Potatoes cooked in mint & tamarind 50 Quesadilla pancakes 30 Quick pitta pizza 25 Rapido huevos rancheros 22 Roasted harissa vegetables with kale & ginger pilaf 42

Sweet potato gumbo with cornbread Õvw Ã 44 Tomato & harissa stew with cheddar dumplings 17 Vegan Lancashire hotpot 44

Sides & extras Bramley & walnut chutney 79 Cheese & spring onion mash 25 Cornbread 6 À LÀi>` Õvw Ã 44 Crunchy trout topper 25 Cumin rice 50 Ham & cottage cheese potato topper 25 Harissa 42 Harissa dip 25 Indian spiced couscous 11 New potatoes with salsa verde dressing 70 ÕÌÌ >«« i ÃÌÕvw } 54 Nutty sultana granola 11 Pancetta croutons 25 Quick & easy vegetables 50 Salsa 13 Sandwich spread 25 Steak salsa 25 Waldorf side salad 25 Zesty croutons 54

Sweet treats Apple & pecan crumble 39 Apple & spice tea loaf 76 Baguette & butter pudding 54 Bramley & blackberry pie 79 Choc orange cake 23 Chocolate, peanut butter & Oreo biscuit tart 9 Cinnamon French toast bites 25 Crumble cupcakes 39 ii« w i` À> i >«« i « i 79 Fruity sponge cake 74 Gluten-free lemon drizzle 76 Healthy banana breakfast pancakes 54 Red velvet cake 77 Salted caramel 84 Salted caramel brownies 84 Salted caramel choc pots 85 Salted caramel popcorn pots 85 Sticky toffee pudding with ginger 72 7>vyiÃ Ü Ì L> > > E Ã> Ìi` V>À> i Ã>ÕVi 84

Drinks

Crumble cupcakes, p39

Berry & banana smoothie 11 Kiwi colada smoothie 54 Moroccan orange & mint tea 54

This magazine is owned by BBC Worldwide and produced on its behalf by Immediate Media Company ` Ìi`° 7 À `Ü `i Ã «À wÌÃ >Ài ÀiÌÕÀ i` Ì Ì i v À Ì i Li iwÌ v Ì i Vi Vi vii «> iÀ° ISSN 17439175. Reprographics by Immediate Media Company London Limited. Printed by Wyndeham Southernprint Ltd. © Immediate Media Company London Limited 2017. All rights reserved. Reproduction in whole or part prohibited without permission. The publishers cannot accept responsibility for errors in advertisements, articles, photographs or illustrations. BBC Worldwide Ltd is a registered data user whose entries in the Data Protection Register contain descriptions of sources and disclosures of personal data. The text paper for BBC Easy Cook is printed on 65gsm Graphocote produced by SCA. It is elementally chlorine free and coated with kaolin from Brazil. The cover is printed on 150gsm Galerie Art produced by Sappi Paper at their Nijmegen mill in Holland. It is elementally chlorine free and coated with china clay produced in the UK. Immediate Media is working to ensure that all of its paper is sourced from well-managed forests. This magazine is printed on Forest Stewardship Council® (FSC®® ViÀÌ wi` «>«iÀ° / Ã >}>â i V> be recycled, for use in newspapers and packaging. Please remove any gifts, samples or wrapping and dispose of it at your local collection point. With thanks to BBC Good Food magazine, where some recipes have previously appeared.

BBC Easy Cook 89

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Next time Nadiya Hussain

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