Oh My Goodness Menu January 2014

ared hand prepefs by our ch

Ready in minutes

& taste amazing!

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NEW Most of us could eat a bit more healthily.

Moroccan Spiced Chicken - under 3g saturated fat

376 CALORIES

Less chocolate, more green stuff, not so much red meat... The problem is denial.

POT S $3.9 9

It’s a big river in Africa and not somewhere we fancy going every day. The one thing

Serves one • only OMG less than 400 cals and14g fat

we definitely won’t deny ourselves at COOK is great tasting food. So, not only do all our OMG pots have less than 400 calories and 14g of fat (that’s under 20% of the Guideline Daily Amounts), they also taste amazing. No river trip required. Result.

Guideline Daily Amounts (women/men): 2000/2500 calories • 70/95g fat

Thai Butternut Squash Soup 281 cals With shredded vegetables and soya beans in a warming, curried coconut sauce NEW

V

Prawn Tom Yum* 231 cals Classic Thai soup seasoned with tamarind and lime. With king prawns, vegetables and noodles NEW

Japanese Salmon* 394 cals With soy, ginger, soya beans and black and white rice NEW

Moroccan-Spiced Chicken* 376 cals With roasted aubergines, chickpeas, apricots and harissa NEW

(pictured above)

NEW

Middle Eastern Lamb Koftas 281 cals In a sweetly-spiced tomato sauce with chickpeas, couscous, golden raisins and mint NEW

(Can also be cooked in the oven)

Caribbean Chicken with Rice and Beans Pad Thai

Sweet Chilli Chicken

319

362 cals

347 cals 319 cals (pictured left)

Chicken Noodle Laksa

CALORIES

301 cals

Paella with Chicken, Chorizo, Peppers and Peas 307 cals King Prawn Miso Broth*

Chicken Sweet Chillin 5g fat - less tha

172 cals

Thai-Style Chicken Patties* in an Aromatic Broth 147 cals * Salt: Because we use authentic ingredients, this recipe has a high salt content

Very occasionally we might have to change prices, ingredients or symbols before our next edition of the listing for which we apologise. But all prices, ingredients and symbols were correct at time of production (December 2013). Please refer to the packaging for the most up-to-date nutritional information. There may be products temporarily unavailable in shops. Not all products are available for home delivery (please go to www.cookfood.net or phone 01732 759020 for more details).

OT P W E N S RECIPE

Moroccan-Spiced Chicken With shredded vegetables and soya beans in a warming, curried coconut sauce

Tastes amazing

Prawn Tom Yum Classic Thai soup seasoned with tamarind and lime. With king prawns, vegetables and noodles

376 CALORIES

231 CALORIES

Thai Butternut Squash Soup

Middle Eastern Lamb Koftas In a sweetly-spiced tomato sauce with chickpeas, couscous, golden raisins and mint

Japanese Salmon With soy, ginger, soya beans and black and white rice

394 CALORIES

281

Thai Butternut Squash Soup With shredded vegetables and soya beans in a warming, curried coconut sauce

CALORIES

under 1g of saturated fat

281 CALORIES

Sweet Chilli Chicken With egg noodles, water chestnuts and stir-fried vegetables

319 CALORIES

Ready in minutes

CLASSIC COOK RECIPES It’s not just our pots that have less than 400 calories and 14g of fat (under 20% of the Guideline Daily Amounts). Plenty of our classic recipes also fit the bill. So you can feed your other half, your family or CALORIES* even your dinner party guests food that’s Lamb Casserole with New Potatoes (above) lower in fat and calories without them ever suspecting. Minted Chunks of tender lamb braised in a rich Just look out for the yellow OMG sticker on the pack lamb stock with root vegetables and served with minted new potatoes. and the little yellow circle in the menu listing.

A meal in itself (1) 4.99 (2) 8.99

256

307

211

CALORIES*

CALORIES*

Moroccan Spiced Lamb Tagine Leg of lamb, slow-cooked to perfection with chick peas and an authentic blend of Moroccan spices, garnished with almond flakes (1) 4.99 (2) 8.99 (4) 17.95

Full of Flavour

Roasted Vegetable and Chickpea Curry Oven roasted peppers and carrots with cauliflower, spinach and toasted cumin seeds in a chickpea and lentil sauce. (1) 2.99 (2) 5.95 V

341

CALORIES*

267

Beef Bourguignon with top rump steak, caramelised shallots, bacon, chestnut mushrooms (1) 4.99 (2) 8.99 (4) 17.95

Sea Bass with Asparagus Tips & Linguine in a Lobster & Saffron Bisque (2) 13.99

CALORIES* * Calories based on a one portion serving

ME NU LIS TIN G

In general, portion sizes are listed as: Serves 1 / Serves 2 / Serves 4 DUCK

CHICKEN Chicken Alexander

3.99 / 6.99 / 13.95

Moroccan Spiced Harissa Chicken

3.99 / 6.99 / 13.95

Lasagne with Chicken & Sweet Red Peppers 3.99 / 6.99 / 13.95

Chicken & Tomato Pasta Bake (1) 3.99 (1) 3.99

BEEF 4.99 / 8.99 / 17.95

Braised Beef in a Brandy Sauce with Roasted Chestnut Mushrooms

PORK

Chicken, Ham & Leek Pie (1) 3.99 / (2) 6.99

Pork Dijon

3.99 / 7.35 / 14.70

Chicken, Ham & Leek Pie (6)19.99

3.50 / 6.99 / 13.95

FISH

(2) 8.99 / (4) 17.95

Classic Fish Pie 4.50 / 8.50 / 16.99

3.99 / 6.99 / 13.95

Moroccan Spiced Lamb Tagine 4.99 / 8.99 / 17.95

Smoked Haddock & Sweet Potato Gratin

Lamb Casserole with Minted New Potatoes

2 Salmon en Croutes

Liver, Bacon & Onions

*contains pork 3.99 / 6.99 / 13.95

Chilli con Carne (1) 3.50 / (2) 5.50

Spaghetti Bolognese (1) 3.65

Steak & Red Wine Pie (1) 4.75 / (2) 8.50

Steak & Red Wine Pie (6) 21.99

Fully encased in shortcrust pastry.

Perfect for entertaining.

2 Beef Wellingtons

4.50 / 8.50 / 16.99 (2)13.00

(1) 4.99 / (2) 8.99

With root vegetables.

Lasagne al Forno

Sea Bass with Asparagus Tips & Linguine (2)13.99

Lamb Moussaka

Cottage Pie

3.65 / 6.99 / 13.50

Meatballs in a Rustic Tomato Sauce

Huntsman’s Chicken

4.99 / 8.99 / 17.95

(2) 20.00

In a juniper berry and orange zest sauce with cranberries.

LAMB

Beef Bourguignon

4.75 / 8.50 / 17.50

3.99 / 7.50 / 14.99

(1) 5.99 / (2) 10.99

Fully encased in shortcrust pastry.

Perfect for entertaining

Pot Roast Chicken

Beef Stroganoff

3.99 / 6.99 / 13.95

Coq au Vin

Roasted Confit of Duck

Chicken Dijon

Salmon & Asparagus Gratin 4.85 / 9.25 / 18.50

(1) 2.99 / (2) 5.60

Shepherd’s Pie

3.65 / 6.99 / 13.50

Slow-Roasted Lamb Shanks

(2)12.99

VEGETARIAN

Risotto with Porcini Mushrooms, Lemon & only Sage Butter V (1) 3.99 / (2) 6.99

Roasted Vegetable Lasagne V 3.99 / 6.99 / 13.95 Vegetable & Chickpea Tagine V (1) 2.99 / (2) 5.95

Smoked Salmon & Pesto Tartlets (2) 3.99 Cheese Soufflés with Red Onion Marmalade (2) 4.99

Red Lentil & Mixed Bean Casserole V (2) 4.99

Macaroni Cheese (1) 2.99 / (2) 4.99

V

Butternut Squash & Spinach Tartlets V (2) 3.99 Nut Loaf

V (4) 4.99

SIDES Garlic Ciabatta

INDIAN V

Alsacienne Potatoes Creamy Mash V (1) 1.25 / (2) 2.45

(2)1.99

Oven Roasted Vegetables V

Chicken Balti (1) 3.99 / (2) 6.99

2.49

(1) 1.50 / (2) 2.99

Chicken Vindaloo (1) 3.99

Kashmiri Chicken Curry (1) 3.99 / (2) 6.99

Chicken Rogan Josh (1) 3.99 / (2) 6.99

Chicken Tikka Masala (1) 3.99 / (2) 6.99

Lamb Dupiaza

Garlic Chicken Curry

Prawn Karahi

(1) 4.99

(1) 3.99

(1) 4.75

Chicken Korma (1) 3.99 / (2) 6.99

Braised Red Cabbage

Chicken Jalfrezi (1) 3.99 / (2) 6.99

V

ASIAN

Szechuan Chicken

V

(2) 2.25 / (4) 4.50

Goose Fat Roast Potatoes (2) 2.25 / (4) 4.50

Green Thai Chicken Curry 3.99 / 6.99 / 13.95

Vegetable Rice V

(1) 1.25 / (2) 2.45

Red Thai Chicken Curry (1) 3.99 / (2) 6.99

Minted Couscous V

(1) 1.50 / (2) 2.99

Cabbage, Bacon and Pinenuts (2) 2.25 / (4) 4.50

Chicken Panang Curry

(2) 6.99 A fragrant Thai curry infused with ginger, lemongrass, kaffir lime and garlic.

Dauphinoise Potatoes

with Taleggio & Gruyére Cheese (1) 1.75 / (2) 2.95

QUICHE

TAKEAWAY SIDES Aloo Gobi

V

(2) 2.50

Tarka Dal

V

(2) 2.50

Saag Paneer

Quiche Lorraine

V

(10-12) 17.00

Roasted Pepper & Goat’s Cheese Quiche (10-12) 17.00 V

CANAPES

Goats Cheese & Tomato Chutney Tarts V

V

Vegetarian

‘Warm me up’ spicy

/ (2) 6.99

(1) 3.99

Sweet & Sour Pork Balls (1) 3.99 / (2) 6.99

Red Thai Duck Curry (1) 4.99 / (2) 9.95

Indonesian Vegetable Curry (1) 3.50 / (2) 5.99

V

Plain Basmati Rice V (1) 0.99 / (2) 1.95 Peas Pilau V (1) 1.25 / (2) 2.45

V

Milano Salami, Roquito® Peppers & Chilli Flakes Yellow Sunblush® Tomatoes, Pesto & Bocconcini Mozzarella

only Must be Microwaved

Microwavable Nice and spicy

OMG less than 400 cals and14g fat

/ (2) 5.95

3 FOR $12 OR $4.99 EACH

Ham Hock, Roasted Portobello Mushrooms & Bocconcini Mozzarella

Smoked Salmon & Beetroot Relish Tarts

(1) 2.99

Coconut & Lime Leaf Rice V (1) 1.50 / (2) 2.45

V 1.99

Char-Grilled Aubergines, Roast Courgettes & Peppers

(Box of 12) 6.99

KEY TO SYMBOLS:

PIZZAS

Roasted Vegetable & Chickpea Curry

Handstretched Naan Bread V (2)1.50

(2) 2.65

8 Puppodoms

/ (2) 8.99

Mangetout, Petits Pois & Carrots V (2) 1.50

/ (2) 9.95

‘Hose me down’ hot

2012/13 Great Taste Award Winners

Gluten Free

V

Prepared by human hands for hungry little monsters MEALS FOR 1 £2.50 Beef Lasagne

Sausage Casserole

Chicken & Vegetable Pasta

Fish Pie

£2.85

Chicken Goujons

(3 - 4 servings) £4.99

Chicken Tikka & Rice Cottage Pie

Meatballs & Spaghetti Salmon & Pesto Pasta

Cheesy Veggie V Spaghetti Chicken & Mash Pie

EAT TOGETHER FOR #10

(6 months+) from 2.75

PUDDINGS

only

OTHER COLD PUDS Lemon Meringue Pie

(6-8) 8.50

CHEESECAKES

Rhubarb & Ginger Cheesecake (6) 7.95

Banoffi Pie

Mango & Passionfruit Cheesecake (6) 7.99

Chocolate Truffle Torte

(2) 2.50 / (6) 7.95 V (10)15.00

Lemon Cheesecake

BAKE AT HOME PUDDINGS

(2) 2.50 / (10) 15.00

White Chocolate & Raspberry Cheesecake

Bread & Butter Pudding V (2) 3.25

(2) 2.50 / (10) 15.00

Belgian Chocolate Pudding V (2) 3.25

TARTS

Individual Lemon Tarts

Apple Strudel

Glazed Winter Fruit Tart V (6-8) 8.50

Sticky Toffee Pudding

V (x2) 4.50

Apple Tart .

V (10)

15.00

PAVLOVAS & ROULADES

Chocolate & Amaretti Pavlova V (6-8) 7.99 Chocolate Roulade V (8-10) 12.50 Raspberry Pavlova V

(8-10) 12.50

V (6) 7.99

V (6)

6.99

French Brioche Pudding V (6) 7.95 Bramley Apple & Blackberry Crumble V (2) 3.25 / (6) 6.99

ICE CREAMS

Lemon Chicken only Risotto Beef Bolognese Pasta Bake

Sweet & Smoky Moroccan Chicken Bake

Linguine Carbonara only

Chicken Chow Mein only

So Baby Organic Baby Food

Serves two grown-up and two less grown-up appetites

Jude’s 500ml tubs 4.99 each Cinnamon • Honeycomb Salted Caramel • Very Vanilla

Chicken Tikka Masala Bake

INDIVIDUAL PUDDINGS Lemon Tarts

V (x2) 4.50

Lemon Cheesecake Slices (x2) 2.50 White Chocolate & Raspberry Cheesecake Slices (x2) 2.50 Banoffi Pie Slices (x2) 2.50

CAKES

Chocolate Cake V (12+) 16.00

Carrot Cake

V (12+) 15.00

Belgian Chocolate Brownie V (6+) 3.99 / (15+)10.00

Millionaire’s Shortbread V (6+) 3.99 Cherry & Almond Slice V (6+) 3.99

Granola Slice Rocky Road

V (6+) 3.99

V (6+) 3.99

Lemon Drizzle Raspberry & Coconut Slice

V (6+) 3.99

V (6+) 3.99

LI V E EX PE R IM EN T !

Last January, we ran a real, live experiment. It featured Jemima, our digital diva, eating nothing but COOK food for a month in a bid to lose a few post-Christmas pounds.

She stuck to a diet of our OMG meals, all of which have less than 400 calories and 14g of fat (20% or less of the Guideline Daily Amounts for a woman).

Jemima

Jemima’s only incentives were free food; a picture on her desk of Hollywood hottie Ryan Gosling with the message: every time you eat bread, Ryan is sad (Jemima didn’t eat bread; Ryan was happy); and the potential humiliation of a weekly public weigh-in.

The result of this highly unscientific experiment was that Jemima ended the month 8lb lighter. Cue rejoicing all round: sort-of proof that eating a lot of COOK food can help if you’re trying to lose a bit of weight or simply eat more healthily.*

A few months later, we got a lovely email from Pete in Horsham on the same topic.

The doctor told him he needed to reduce his cholesterol and lose some weight.

Unlike Jemima, we didn’t give Pete free food or a picture of Ryan Gosling.

As he wrote: “The thought of eating bland ‘rabbit food’ for six months did nothing for me. Then I discovered your range of lower calorie meals and pots. All I can say is a massive thank you!... They are so good and really tasty, unlike a lot of the main brand low fat meals. To be honest, I couldn’t tell they were lower fat and calorie...” Thanks Pete, job done.

With the help of our food, Pete successfully shed some pounds and reduced his cholesterol. He was happy; we were happy; and somewhere out there, Ryan Gosling was probably happy too.

Go to www.cookfood.net/OMG for a weekly menu planner *It goes without saying, but we’ll say it anyway, that all our meals should be eaten as part of a balanced diet.

Our Difference At COOK we make remarkable food for your freezer, prepared by hand at our Kitchen in Kent using the same ingredients and techniques you would at home.

It means our food looks and tastes homemade (maybe even a bit better).

And on every COOK dish you’ll find the name of the chef who prepared your food.

The COOK Kitchen • Sittingbourne • Kent • ME10 3HH edwardanddale@cookfood.net • Tel: 01732 759010 • www.cookfood.net