What’s for dinner?
Ideas for quick, easy meals suggested by the staff of Chiltern and South Bucks District Councils.
Contents Pork.................................................................................................................................................................. 4 Balsamic Roasted Sausages With Veg ......................................................................................................... 5 Creamy Mustard Pork.................................................................................................................................. 6 Mini Muffin Omelettes ................................................................................................................................ 7 Chorizo and Pepper Frittata ........................................................................................................................ 8 Hoisin Pork & Ginger Green Salad ............................................................................................................... 9 Beef................................................................................................................................................................ 10 Not an Irish Stew ....................................................................................................................................... 11 Chicken .......................................................................................................................................................... 12 Chicken Korma Curry ................................................................................................................................. 13 Filo Chicken Pie .......................................................................................................................................... 14 Spinach & Chicken Parcels ......................................................................................................................... 15 North African Chicken Couscous ............................................................................................................... 16 Another Chicken Pie! ................................................................................................................................. 17 Chicken Gumbo ......................................................................................................................................... 18 Chicken Acapulco....................................................................................................................................... 19 “Tea Bag” Chicken ..................................................................................................................................... 20 Sicilian Chicken Casserole .......................................................................................................................... 21 Chicken and Root Veg Tagine .................................................................................................................... 22 Spanish-Style Chicken Bake ....................................................................................................................... 23 Thai Green Chicken Curry .......................................................................................................................... 24 Turkey ............................................................................................................................................................ 25 Turkey Stroganoff ...................................................................................................................................... 26 Turkey Chilli With Cauliflower Rice ........................................................................................................... 27 Lamb .............................................................................................................................................................. 28 One Pot Lamb With Orzo ........................................................................................................................... 29 Easy Lamb Biryani ...................................................................................................................................... 30 Fish & Seafood ............................................................................................................................................... 31 Fish Curry ................................................................................................................................................... 32 Smoked Fish Florentine Bake .................................................................................................................... 33 Malaysian Fish Stew .................................................................................................................................. 34 Sizzling Prawns with Spanish Rice ............................................................................................................. 35 Sweet Asian-Style Salmon on Noodles ...................................................................................................... 36 2
Vegetarian ..................................................................................................................................................... 37 Chickpea & Sweet Potato Stew ................................................................................................................. 38 Easy One Pot Vegetable Biryani ................................................................................................................ 39 Coriander Pesto Swirls ............................................................................................................................... 40 Sue’s Yummy Risotto ................................................................................................................................. 41 Vegetable Tikka ......................................................................................................................................... 42 Herb Frittatas............................................................................................................................................. 43 Shaksouka .................................................................................................................................................. 44 Sweetcorn Soup ......................................................................................................................................... 45 Vegetarian Moroccan Tagine .................................................................................................................... 46 Sweet Treats .................................................................................................................................................. 47 Mascarpone & Lime Torte ......................................................................................................................... 48 Dorset Apple Cake ..................................................................................................................................... 49 Any Flavour Muffins .................................................................................................................................. 50 Banana Cookies ......................................................................................................................................... 51
3
Pork
4
Balsamic Roasted Sausages With Veg Suggested by Sarah Helms
Ingredients: •
3 red onions, cut into wedges
•
3 red peppers, deseeded and cut into quarters
•
2 tbsp olive oil
•
2 tbsp balsamic vinegar
•
8 sausages
•
250g cherry tomatoes
•
few sprigs thyme
•
1 tbsp clear honey
Method: 1.
Heat oven to 200C/180C fan/gas 6.
2.
Put the onions and peppers in a roasting tin, drizzle over the oil and vinegar and season well. Roast for 10 mins.
3.
Nestle the sausages, tomatoes and thyme, if using, in and around the veg, drizzle over the honey and cook for 25 mins more or so, turning the sausages halfway, until the sausages are cooked and everything is golden and sticky.
4.
Serve with mustard mash or crusty bread.
5
Creamy Mustard Pork Suggested by Sue Markham
Ingredients: •
300g pork tenderloin
•
1 large onion
•
150g mushrooms
•
300ml double cream
•
Generous tablespoon each of Dijon and grainy mustard
•
Seasoned flour
•
Salt and pepper
•
Butter and olive oil
Method: 1.
Slice tenderloin into medallions, coat in seasoned flour and brown over a medium heat in a frying pan in a mixture of melted butter and oil (butter for flavour, oil to stop the butter burning). When brown on both sides set aside and keep warm.
2.
Cut onion in half and slice thinly, then cook over medium heat until soft and golden.
3.
Slice mushrooms, add to onions and fry until cooked.
4.
Return tenderloin to pan. Add cream and mustards and heat through. Season well.
6
Mini Muffin Omelettes Suggested by Eve Chason
Ingredients: •
1tsp oil
•
150g of torn or sliced meat of choice e.g. ham, chicken, chorizo
•
30g baby spinach
•
3 spring onions
•
10 medium eggs
•
70g feta cheese
Method: 1.
Preheat oven 200c/180c fan/ gas 6.
2.
Grease with oil 12 hole muffin tin.
3.
Chop meat, spinach & spring onion into small pieces.
4.
Distribute meat, spinach & onions into muffin tin.
5.
Whisk eggs season to taste.
6.
Divide between muffin tins.
7.
Crumble over feta.
8.
Bake for 15 – 20 minutes or until golden brown.
9.
Cool for 2 minutes in pan then remove to cool fully on a wire rack.
7
Chorizo and Pepper Frittata
Ingredients: •
75g chorizo
•
2 red onions
•
4 roasted red peppers
•
6 large eggs
•
50ml skimmed milk
•
Handful fresh flat-leaf parsley
Method: 1.
Preheat the grill to medium. Mist a 20-22cm ovenproof frying pan with cooking spray and set to a medium high heat.
2.
Cook the chorizo for 1 minute then add chopped red onion and cook for 5 minutes.
3.
Add the peppers to the pan and cook for 1 minute to warm through.
4.
Whisk together the eggs and milk in a jug and season well. Pour over the chorizo mixture and gently swirl the pan to distribute evenly. Reduce the heat to low and cook for 5-6 minutes.
5.
Transfer the pan to the grill and cook for 2-3 minutes.
6.
Scatter the parsley over the frittata and then serve.
8
Hoisin Pork & Ginger Green Salad Ingredients: •
200g British pork mince
•
2 garlic cloves
•
1 knob of fresh root ginger (15g)
•
1 red chilli
•
2 soy sauce sachets
•
3 spring onions
•
400g sugar peas
•
75g basmati rice
•
120g fine green beans
•
10g toasted sesame seeds
Method: 1.
Preheat the oven to 200C. Peel and finely chop or grate the ginger. Cut the green beans in half.
2.
Cut 2 large pieces of tin foil and lay the green beans, ginger and sugar snaps in the middle of them. Add 1 tbsp of cold water and scrunch the edges up to from a tightly sealed parcel. Put the parcel on a baking tray and put the tray in the oven for 10-15 minutes.
3.
Add the basmati rice and 350ml cold water to a pot with a lid and bring to the boil over a high heat. Once boiling, reduce the heat to very low and cook, covered, for 10-15 minutes. Once cooked remove from the heat and keep covered until serving.
4.
Heat a large, wide based pan with a drizzle of vegetable oil over a high heat. Once hot, add the pork mince and cook for 4 minutes or until browned.
5.
Peel and finely chop the garlic. Finely slice some of the red chilli into rounds and set them aside for garnish.
6.
Cut the remaining chilli in half lengthways, de-seed and chop finely.
7.
Add the chopped chilli to the pork mince and cook for 1 minute.
8.
Add the hoisin sauce and soy sauce and cook for a further 2-3 minutes. Trim then slice the spring onions finely.
9.
Remove the parcel from the oven and drain way any excess water. Add the toasted sesame seeds and season with a pinch of salt.
10.
Serve the spicy hoisin pork and ginger greens over the basmati rice. Garnish with spring onions and remaining chilli.
9
Beef
10
Not an Irish Stew Suggested by Catherine Moroney
Ingredients: •
1 small white onion – finely chopped
•
2 small carrots – finely chopped
•
Mixed herbs/Salt and Black pepper
•
Lea and Perrins Worchester Sauce
•
2lb of lean mince
•
1 beef stock cube (diluted)
•
Half a cup of frozen peas
Method: 1.
Cook the onions in butter black pepper and salt in a saucepan.
2.
Brown the mince in the saucepan with the onions.
3.
Add the carrots along with the diluted stock cube.
4.
Allow to cook on a low heat for approx. 30 minutes – stirring occasionally.
5.
Add approx. 4 large tablespoons of Lea and Perrins sauce to the mix and place back on hob for approx. 15 mins on a low heat.
6.
Add the frozen peas.
7.
Serve with creamy mashed/boiled buttered potatoes and tinned sweetcorn and cauliflower cheese.
11
Chicken
12
Chicken Korma Curry Suggested by Linda Newell
Ingredients: •
4 Chicken breasts cut into Pieces (small) (opt)
•
Tin of chick peas
•
2 tablespoons of Korma Paste
•
Tin of coconut milk
•
Spinach
•
Sweet potato or squash pieces
•
Mushrooms (opt)
•
Other Veg (opt)
•
Onion
•
Rice
•
Turmeric (pinch)
•
Salt
Method: 1.
Sweat onions till soft.
2.
Brown chicken.
3.
Put in all veg with paste for a few minutes then put in tin of coconut milk.
4
Put rice with turmeric in another pan and cook.
5.
Near end of cooking time put in spinach.
13
Filo Chicken Pie Suggested by Sharon Marks
Ingredients: •
2 large knobs of butter
•
1 large leek, washed and chopped into 2cm pieces
•
200g mushrooms, roughly chopped
•
4 x 250g chicken breast fillets, cut into bite-sized pieces
•
250ml chicken stock
•
1 tbsp cornflour
•
100ml double cream
•
2 large handfuls of baby spinach leaves
•
About 6 sheets of filo pastry
•
Drizzle of olive oil
•
Salad or veg, to serve
Method: 1.
Preheat your oven to 190°C (fan 170°C, gas mark 5).
2.
Heat the butter in a large frying pan over a medium to high heat. Add the leek and mushrooms and fry for 2–3 minutes until they just start to soften. Crank up the heat to high, add the chicken pieces and fry for a further 2 minutes – the chicken won’t be cooked through at this point – then pour in the chicken stock and let it come to a simmer.
3.
Meanwhile, mix the cornflour with 2 tablespoons of water until smooth, then pour into the pan, along with the cream. Bring back to the boil, stirring gently, and cook until the sauce thickens. Remove from the heat and stir in the spinach, then tip the whole lot into a pie dish about 28cm x 15cm. Set aside to cool a little.
4.
Take a sheet of filo and roughly crumple it in your hands – there is no right or wrong to this method! Place the crumpled filo on top of the chicken filling in the pie dish and repeat with the remaining filo sheets.
5.
Drizzle the pastry with olive oil, then bake the pie for about 20 minutes, by which time the filo will have crisped up and turned golden brown in places.
6.
Serve up your pie with fresh salad or some vegetables.
14
Spinach & Chicken Parcels Suggested by Anna Falek
Ingredients: •
Jus-Rol chilled uncooked dough for croissant
•
bag of spinach (you can use frozen as well)
•
1 pepper finely chopped
•
6-8 chestnut mushrooms finely chopped
•
1 onion finely chopped
•
2 cloves of garlic pressed
•
150 grams of grated cheddar cheese
•
Optional - 1 cooked chicken breast cut into small pieces
•
1 egg whisked (leave some to spread over the dough)
•
salt, pepper, oregano, chilli flakes, parsley or other spices to your taste
Method: 1.
In the frying pan heat a table spoon of olive of oil, add spinach and all chopped vegetables pepper, mushrooms, garlic, onion (chicken optional) for about 8 minutes.
2.
Remove the excess of water from the frying pan, add grated cheese and egg (remember to leave some to spread over the dough) and mix together.
3.
Heat the oven to 180C.
4.
Separate dough for croissants into 6 separate triangle pieces, dish the prepared spinach filling into each piece and fold the dough forming little parcels.
5.
Use the brush to spread the remaining whisked egg over the dough before putting in the oven.
6.
Cook in the oven for about 12-15 until golden. I usually serve with potato wedges and green salad.
15
North African Chicken Couscous Suggested by Ann Wilson
Ingredients: •
Vegetable oil
•
330g chicken, cut into large chunks [for vegan/vegetarian version swap for Quorn chicken pieces]
•
Onion, roughly chopped
•
Carrot, chopped
•
Turnip, chopped
•
600ml chicken stock [for vegan/vegetarian version swap for vegetable stock]
•
2 courgettes, sliced
•
120g green beans, sliced
•
Red pepper, sliced
•
2 tomatoes, peeled and quartered
•
Few strands of saffron (optional)
•
180g couscous
•
Zest of 1 lemon
•
Fresh coriander or parsley
•
Salt & pepper
Method: 1.
Heat oil. Seal chicken pieces.
2.
Add onion, carrot & turnip. Cook for 3 – 4 minutes.
3.
Add stock & seasoning. Cover and cook over low heat for 20 minutes.
4.
Add courgettes, red pepper, beans and tomatoes (& saffron if used). Simmer for 10 – minutes.
5.
Moisten couscous with water. Add lemon zest. Place in steamer over chicken & vegetables and steam for 8 – 10 minutes.
6.
Stir chopped coriander of parsley into couscous.
16
Another Chicken Pie! Suggested by Sharon Marks
Ingredients: •
Carrots
•
Celery
•
Chicken
•
Bachelors/Cambell’s Condensed Cream of Chicken Soup (other brands/flavours are available)
•
Stale Brown Bread slices
•
Cheddar Cheese
Method: 1. Wash, peel, chop your carrots and celery. Par boil and drain. 2. Cut your chicken up into pieces, season how you like it and fry – no need to cook all the way through as they will be going in the oven to finish off. 3. Grate your stale Brown Bread slices and cheddar cheese and mix them together. 4. Put your chicken, carrots and celery in an ovenproof dish. 5. Add your Bachelors condensed chicken soup. 6. Cover with the cheese and breadcrumb mix. 7. Put in the oven for a bit. 8. Take out of oven – eat – enjoy!
17
Chicken Gumbo Suggested by Ann Wilson
Ingredients: •
Vegetable oil
•
450g chicken, cut into large chunks [for vegan/vegetarian version swap for Quorn chicken pieces]
•
Onion, chopped
•
180g okra or green beans, sliced
•
Red pepper, chopped
•
420g tin chopped tomatoes with herbs
•
1 table spoon chopped fresh basil or 1 teaspoon dried basil
•
300ml vegetable stock
•
Salt & pepper
•
60g long grain rice (or a packet of ready cooked rice)
Method: 1.
Heat oil. Brown chicken pieces, then remove from pan.
2.
Add onion, okra/beans, and pepper to pan. Cook for 5 minutes.
3.
Add tomatoes, basil and stock. Bring to the boil then reduce the heat.
4.
Return chicken to the pan. Add seasoning. Cover and simmer for 30 minutes.
5.
Cook rice in salted boiling water for 8 – 12 minutes. Add to chicken 5 minutes before the end of the cooking time.
6.
Check seasoning and add more if needed.
18
Chicken Acapulco Suggested by Ann Wilson
Ingredients: •
Olive oil
•
2 garlic cloves, crushed
•
Onion, chopped
•
Fresh green chilli, chopped
•
Green pepper, chopped
•
450g chicken, cut into large chunks [for vegan/vegetarian version swap for Quorn chicken pieces]
•
¼ teaspoon ground cloves
•
420g tin chopped tomatoes
•
60g raisins
•
2 tablespoons dry sherry
•
450g tin red kidney beans, drained
•
10 green olives, halved
•
Salt & pepper
Method: 1.
Heat oil in casserole dish or lidded frying pan. Add garlic, onion, chilli and green pepper and cook for 3-4 minutes.
2.
Add chicken. Cook for 5 minutes.
3.
Add cloves, tomatoes, raisins & sherry. Cover and cook for 30 mins. Check regularly and add water if necessary.
4.
Add kidney beans & olives. Cook for 10 minutes.
5.
Add seasoning as required.
19
“Tea Bag” Chicken Suggested by Toni Chapman
Ingredients: •
Eight chicken thighs
•
One medium onion chopped
•
One clove garlic chopped
•
Two carrots sliced
•
One bouquet garni (the “tea bag”)
•
One tin chopped tomatoes
•
Chicken stock cube dissolved in 300ml boiling water
•
Two tablespoons flour
•
Two tablespoons olive oil.
Method: 1.
Coat the chicken thighs in flour and brown in a frying pan over a medium heat. Transfer to the slow cooker.
2.
Chop the onion and garlic and brown in the frying pan.
3.
Return the chicken to the pan and add the chopped tomatoes, carrots and chicken stock and heat until bubbling.
4.
Return to the slow cooker, add the bouquet garni and leave on medium temperature until required (at least 4 hours but can be all day.)
20
Sicilian Chicken Casserole Suggested by Ann Wilson
Ingredients: •
2tsp olive oil
•
600gs chicken thigh fillets
•
1 red onion
•
2 celery sticks
•
2 garlic cloves
•
1 tbsp chopped fresh oregano
•
400g tin cherry tomatoes
•
1 tbsp capers
•
½ tsp chilli flakes
•
400g tin cannellini beans
•
Steamed green beans
Method: 1.
Preheat the oven to 180c. Heat 1 tsp of the oil olive in a 1.25 litre flameproof casserole set over a medium high heat. In batches, brown the chicken thighs for 1-2 minute on each side then remove from casserole and set aside on a plat.
2.
Heat the remaining oil in the casserole and cook the onion and celery over a medium heat for 5 minutes. Add the garlic and oregano and cook for 1 minute.
3.
Stir in the tomatoes, capers, chilli flakes and 60ml water, bring to a boil then reduce the heat and simmer for 5 minutes. Add the cannellini beans; season to taste.
4.
Return the chicken to the casserole cover and transfer to the oven.
5.
Bake for 30 minutes, removing the lid for the final 10 minutes of cooking time.
6.
Serve with green beans and extra oregano.
21
Chicken and Root Veg Tagine Suggested by Ann Wilson
Ingredients: •
6 chicken thighs
•
Flour
•
2 tbsp olive oil
•
1 onion
•
1 tbsp Moroccan spicing
•
½ tsp ground cinnamon
•
1 medium sweet potato
•
200g butternut squash
•
500g white potatoes
•
150g blanched almonds
•
1 large cup black and/or green olives
•
200ml water
•
1 tbsp finely chopped preserved lemon
•
Couscous with pomegranate seeds and flaked almonds to serve
Method: 1.
Pour some flour into a shallow, wide bowl and dredge the chicken through it.
2.
Heat the olive oil over a high heat in the wide frying pan or casserole pot in which tagine will be cooked.
3.
Brown the chicken, 3 pieces at a time. This will take about 20 minutes.
4.
Once brown, remove the pan from the heat and place the chicken pieces on kitchen paper to drain. When all the chicken has been browned, leave the fat in the pan, lower the heat to medium, tip in the chopped onion and cook slowly for about 10 minutes.
5.
When the onion is cooked, add the Moroccan spices and cinnamon and stir through the onion over the heat for 1 minute. Add the chicken pieces and ensure they are covered in the onion spice mixture. Add all the chopped vegetables, along with the almonds and olives.
6.
Add the water and simmer for 40 minutes until thickened and rich. Some of the potato chunks will break down, which will help to thicken the sauce.
7.
Add the preserved lemon, if using, 5 minutes before the end of the cooking time.
8.
Serve with couscous.
22
Spanish-Style Chicken Bake Suggested by Ann Wilson
Ingredients: •
1 onion
•
1 red onion
•
500g new potatoes
•
8 garlic cloves
•
8 medium tomatoes
•
75g chorizo
•
8 boneless chicken thighs
•
½ tsp sweet smoked paprika
•
½ tsp dried oregano
•
1 green pepper
•
Flaked sea salt
•
Freshly ground black pepper
Method 1.
Preheat the oven to 200c. Put the chopped onions, chopped potatoes, garlic and tomatoes in a large roasting tin and season with sea salt and lots of black pepper. Toss everything together lights and roast for 30 minutes.
2.
Skin the chorizo and cut the meat into thin slices. Put the chicken thighs on a board and carefully slash each on 2 to 3 times with a knife. Season with black pepper.
3.
Mix the paprika and oregano together and set aside.
4.
Take the roasting tin out of the oven, scatter the chorizo over the veg and turn everything a couple of times.
5.
Place the chicken on top of the vegetables and chorizo and sprinkle with the paprika and oregano.
6.
Season with a little salt and return to the oven for 15 minutes.
7.
Take the tin out of the oven. Lift the tin a little so all the juices run to the opposite end, then spoon and drizzle the juices back over the chicken. Tuck the pepper strips loosely around the chicken and vegetables.
8.
Put the tin back in the oven for another 20 minutes. 23
Thai Green Chicken Curry
Ingredients: •
2 garlic cloves, halved
•
1 lemon grass stalk, trimmed and cut into 3
•
1 or 2 fresh green chillies, halved and de-seeded
•
5 cm (2inches) fresh ginger, peeled and chopped roughly
•
25g (1oz) fresh coriander (remove tough stalks)
•
1 tablespoon of sunflower oil
•
1 small onion, halved and sliced finely
•
4 skinless chicken breasts cut into bite size pieces
•
1 chicken stock cube
•
50g (2oz) creamed coconut
•
Basmati rice approx.. 60g per person
•
Frozen peas (optional) amount to personal taste.
Method: 1. Heat water for rice. 2. Put the garlic, lemon grass, chilli, ginger, coriander and 300ml (half-pint) cold water into food processor. Process for 2-3 mins until well mixed. 3. Put in rice to heated water for required time as per packet instructions. 4. Heat oil in non-stick frying pan and add onion. Fry for two mins and then add chicken. Stirfry for 3-4 mins, add the coriander mixture and crumbled stock cube. 5. Bring to the boil stirring well, turn down the heat, cover and cook for 10mins 6. Add the coconut and stir until melted and well mixed. Taste to check the seasoning 7. Add frozen peas to rice for 4 mins then drain. 8. Serve and enjoy!
24
Turkey
25
Turkey Stroganoff Suggested by Sue Markham
Ingredients: •
450g Turkey breast fillet
•
1tbsp plain flour (seasoned with salt & pepper)
•
2 tsp paprika
•
4 tbsp olive oil
•
Knob of butter
•
1 onion
•
200g broccoli florets
•
200g button mushrooms
•
284ml soured cream
•
Serve with cooked rice
Method: 1.
Slice turkey into thin strips.
2.
Put turkey, flour & paprika into a plastic bag and shake to coat evenly.
3.
Heat half the oil & butter in a large frying pan – stir fry onions till soft.
4.
Add rest of oil & turkey. Add mushrooms & broccoli once the turkey is cooked.
5.
Add soured cream heat gently.
6.
Serve with cooked rice.
26
Turkey Chilli With Cauliflower Rice Suggested by Ann Wilson Chilli: •
Vegetable oil
•
Red onion, chopped
•
Red pepper, diced
•
2 celery sticks, diced
•
4 cloves garlic, chopped
•
500g turkey mince [for vegan/vegetarian version, swap for Quorn mince]
•
1 tsp dried oregano
•
2 bay leaves
•
1 tbsp ground cumin
•
½ tsp ground allspice
•
1 tbsp chipotle paste
•
400g tin chopped tomatoes
•
400g tin beans (e.g. kidney, pinto, etc.), drained
•
15g dark chocolate
•
Salt & pepper
Rice: •
1 cauliflower, in florets
•
1 tsp cumin seeds
•
Fresh coriander, chopped
•
Salt & pepper
Method: 1.
Heat oil. Cook onion, pepper and celery for 5 minutes to soften.
2.
Add garlic and mince. Cook until mince has browned.
3.
Add all remaining ingredients except chocolate, plus 250 ml water. Cover and simmer for 25 mins.
4.
Add chocolate (and extra water if needed) then simmer for 5 mins.
5.
Blitz cauliflower in food processer until it resembles breadcrumbs.
6.
Dry fry the cumin seeds.
7.
Add about 100 ml water to coat bottom of pan. Evenly spread cauliflower crumbs and season.
8.
Cook on medium heat for about 5 minutes.
9.
Stir in coriander; remove from heat and fork over.
27
Lamb
28
One Pot Lamb with Orzo Suggested by Debbie Cole
Ingredients: •
1 red onion
•
1 splash olive oil
•
1 clove garlic, peeled
•
2 tsp oregano
•
2 tsp ground cinnamon
•
400g lean lamb mince
•
400ml lamb stock
•
1 tin chopped tomatoes
•
200g orzo pasta
•
100g feta cheese, cut into chunks
•
2 sprigs fresh parsley, chopped
Method: 1.
Peel and dice the red onion, then fry in a hot pan with the oil for a few minutes.
2.
Crush the garlic and add to the red onion with the oregano, cinnamon and lamb mince to brown for a few minutes. Add the chopped tomatoes and lamb stock, then simmer for half an hour.
3.
Pour in the orzo and let it simmer for about 15 minutes so that the orzo is only just cooked.
4.
Divide the pasta into 4 bowls, crumble over the feta and parsley and serve immediately with some garlic bread-sticks.
29
Easy Lamb Biryani Suggested by Louise Cole
Ingredients: •
1 brown onion
•
1 tbsp tomato paste
•
1 tbsp curry powder
•
250g British Lamb mince
•
130g basmati rice
•
30g sultanas
•
120g natural yoghurt
•
80g trimmed fine green beans
•
1 chicken stock cube
Method: 1.
Heat a large, wide based pan (with a matching lid), with 1-2 tbsp vegetable oil over a high heat.
2.
Once hot add diced onions, curry powder and pinch of salt and pepper. Cook for 2 minutes.
3.
Cut green beans in half.
4.
Add the lamb mince to the pan. Cook for 2 minutes. Crumble in the chicken stock cube and add the tomato paste.
5.
Cook for a further 2 minutes and then stir in the basmati rice.
6.
Add 300ml cold water to the pan and bring to the boil. Add the halved green beans and sultanas.
7.
Cover with a lid, reduce the heat to low and cook for 10 minutes or until the water is absorbed and the rice is cooked.
8.
Once cooked, taste for seasoning, add more salt and pepper if needed.
9.
Serve with natural yoghurt.
30
Fish & Seafood
31
Fish Curry Suggested by Katie Galvin
Ingredients: •
2 Shallots
•
2 potatoes
•
50g panko breadcrumbs
•
500ml water
•
1pint vegetable stock
•
1 tin sweetcorn
•
1 bunch flat leaf parsley
•
pot crème fresh
•
Approx. 400g mix of fish
•
Handful of spinach
•
Salt & pepper to taste
Method: 1.
Slice up shallots.
2.
Peel & chop potato into 2cm chunks.
3.
Heat a glug of oil in a large saucepan. Add panko breadcrumbs, salt & pepper. Stir & cook till golden. Remove from pan once cooked.
4.
Add more oil to the pan - cook off shallots.
5.
Add stock & potato. Cook until soft.
6.
Add crème fraiche, sweetcorn, spinach, parsley & pepper. Stir.
7.
Add fish, cover with lid simmer on low heat for 5 – 6 mins.
8.
Season to taste serve once fish is opaque in the middle with toasted crumbs & parsley.
32
Smoked Fish Florentine Bake Suggested by Louise Cole
Ingredients: •
2 x 100g smoked basa fillets
•
1 vegetable stock cube
•
1 tbsp wholegrain mustard
•
50g soft cheese
•
400g waxy potatoes
•
150g baby leaf spinach
Method: 1.
Preheat the oven to 200c. Cut waxy potatoes into small bite-sized pieces. Add the potatoes to a pot of boiled water with a pinch of salt, bring to boil over a high heat and cook for 1215 minutes.
2.
Dissolve the soft cheese and vegetable stock cube in 75 ml boiled water. Once dissolved, add the wholegrain mustard, 100ml milk and a grind of black pepper.
3.
Wash the spinach, then add it to a colander and pour boiled water over it until it starts to wilt.
4.
Rinse the wilted spinach under the cold tap until cool.
5.
Once cool, squeeze the water out of the spinach as much as you can then chop it roughly.
6.
Add chopped smoked basa fillets, spinach and creamy stock to an oven proof dish.
7.
Once tender, drain the potatoes and return them to the pot with a very generous drizzle of vegetable oil and a pinch of salt. Crush the potatoes lightly with a fork.
8.
Top the spinach and basa with the crushed potatoes, making the potatoes are spread out evenly.
9.
Put the dish in the oven for 25 minutes.
10.
Leave for 5 minutes before serving.
33
Malaysian Fish Stew Suggested by Ann Wilson
Ingredients: •
Sesame or vegetable oil
•
2 garlic cloves, crushed
•
4 shallots, chopped
•
1 red chilli, chopped or ½ teaspoon chilli powder
•
900 ml chicken stock
•
Blade of lemon grass or 2 teaspoons grated lemon rind
•
2 teaspoons grated root ginger or ½ teaspoon ground ginger
•
2 tablespoons oriental fish stew or soy sauce
•
1 red pepper, sliced
•
480g cod or haddock, cut into chunks
•
120g thread egg noodles
•
Salt & pepper
Method: 1.
Heat oil. Add garlic and shallots and cook for 3 – 4 minutes. Add chill and cook for 1 minute.
2.
Add stock and lemon grass/lemon rind, ginger and fish/soy sauce. Bring to the boil, reduce heat and simmer for 10 minutes.
3.
Add pepper, fish and noodles. Cover and cook for 6 minutes.
4.
Season to taste.
5.
Remove the blade of lemon grass before serving.
34
Sizzling Prawns with Spanish Rice Suggested by Ann Wilson
Ingredients: •
Olive oil
•
1 onion, chopped 110g frozen sliced peppers
•
40g chorizo, diced
•
250g pack ready cooked brown rice
•
4 cherry tomatoes, halved
•
200g raw peeled tiger prawns
•
1 or 2 garlic cloves, sliced
•
Pinch smoked paprika
•
75 ml white wine
Method: 1.
Heat the oil. Add onion, peppers and chorizo. Cook for 5 minutes.
2.
Stir in rice and tomatoes. Reduce heat and warm through.
3.
In a second pan, heat oil. Fry prawns and garlic for 1 minute.
4.
Stir in paprika, cook for a few seconds then add wine. Heat through.
35
Sweet Asian-Style Salmon on Noodles Suggested by Ann Wilson
Ingredients: •
200g cooked egg noodles
•
2 pak choi heads, thickly sliced
•
1 red pepper, cut into strips
•
2 x 130g salmon fillets
•
2 tsp dark muscovado sugar
•
25g fresh ginger, shredded
•
2 garlic cloves, chopped
•
Pinch white pepper
•
3 tbsp soy sauce
Method: 1.
Cut 2 sheets of baking paper, approx. 40 cm x 40 cm. Divide noodles, pak choi and pepper between the sheets. Top each with a salmon fillet.
2.
Rub sugar over the fish, then scatter ginger, garlic and white pepper over fish. Sprinkle with soy sauce.
3.
Seal the opposite edges together by folding and scrunching paper to close.
4.
Sit the parcels in a steamer over a pan of boiling water. Cover with a lid and cook for 15 minutes.
36
Vegetarian
37
Chickpea & Sweet Potato Stew Suggested by Eve Chason
Ingredients: •
2 tbsp oil
•
red onion
•
garlic cloves
•
1 large sweet potato
•
Tin of chopped tomatoes
•
1tsp smoked paprika
•
Red chilli to suit your heat
•
1 tsp cumin
•
800g chickpeas
•
600ml of water
•
Any other root veg you wish to add (optional)
Method 1.
Heat oil in a large pan.
2.
Chop onion & garlic into small pieces & cook in oil till softened.
3.
Chop sweet potato into small chunks. Add to pan with 50ml of water & tomatoes. Simmer for 5 minutes.
4.
Add spices, other veg & 300mls of water. Simmer to sauce thickens.
5.
Add chickpeas & the rest of the water. Simmer till all the veg is cooked.
6.
Serve either on its own or with rice, pasta or fresh bread.
38
Easy One Pot Vegetable Biryani Ingredients: •
150g fragrant basmati rice
•
1 cauliflower
•
10g fresh coriander
•
120g natural yoghurt
•
1 red onion
•
30g sultanas
•
1 tbsp rich tomato paste
•
1 vegetable stock cube
•
1 tbsp home blend curry powder
•
80g fine green beans
Method: 1.
Cut the cauliflower into small florets. Heat a large, wide-based pan with a matching lid with 2 tbsp vegetable oil over a high heat.
2.
Once the pan is hot, add diced onions, cauliflower, curry powder and a pinch of salt and pepper. Cook for 5 minutes.
3.
Crumble the vegetable stock cube into the pan and add the tomato paste.
4.
Cook for further 2 minutes. Transfer the contents of the pan to a bowl and set aside (this is your cauliflower mixture).
5.
Return the pan to a high heat, add the basmati rice and add 350ml water and bring to the boil over a high heat.
6.
Cut green beans in half. Return the cauliflower mixture to the pan. Add the green beans and sultanas.
7.
Cover with a lid, reduce the heat to the medium-low and cook for 10-12 minutes or until the rice is absorbed.
8.
Chop the coriander roughly.
9.
Check that the rice is cooked, then taste for seasoning, adding more salt and pepper if needed.
10.
Serve with natural yoghurt. 39
Coriander Pesto Swirls Suggested by Nina Parker Hughes
Ingredients: •
320g ready-rolled puff pastry
•
1/2 jar ready-made coriander pesto
•
100g grated cheddar cheese
•
1 tblsp olive oil
Method: 1.
Heat oven to 200 degrees C/180 degrees if fan oven/gas 6.
2.
Unroll pastry, spread pesto evenly all over it. Scatter grated cheese on top.
3.
Tightly roll up pastry. Put in fridge for 10 mins.
4.
Cut roll into 12 swirls. Place on baking tray, brush with olive oil and bake for 12 mins.
5.
Leave to cool before removing from tray.
6.
Can be eaten fresh or stored in airtight box.
40
Sue’s Yummy Risotto Suggested by Sue Markham Serves…….
2
3
4
5
6
Unsalted butter
1 ½ oz
2 ¼ oz
3oz/75g
3 ¾ oz
4 ½ oz
Risotto rice (carnoroli seems to work best)
6oz
9oz
12oz/350
15oz
18oz
Dry white wine (you can just use extra stock if you don’t
2floz
5floz
6floz
2 ½ pints
3 pints
Ingredients
g 3floz
4floz/120 m
want to open a bottle just for cooking)
l
Vegetable stock (hot)
1 pint
Parmesan cheese, freshly grated
½ oz
1 ½ pints
2 pints 1oz/25g
1 ½ oz
2 shallots or 1/2 onion, finely chopped 1 garlic clove
Method: 1.
Melt the butter in a large saucepan or wok. Add the shallots/onion and garlic and cook gently for a couple of minutes. Add the rice and turn it over until all the grains are coated in butter.
2.
Pour in the wine and simmer, stirring constantly, until it has all been absorbed. Then add a ladleful of the hot stock and stir until it has all been taken up before adding another. Continue like this for about 20 minutes or so, stirring constantly, until all the stock has been used and the rice is tender but still a little al dente.
3.
Shortly before the risotto is ready, add anything else you fancy to heat through. Stir in the parmesan cheese and some seasoning. You can add anything you fancy that's cooked or ready to eat - I've tried various combinations of asparagus, mushrooms, ham, crispy bacon/pancetta, chicken, prawns, herbs, roasted vegetables, spicy sausage, sautéed diced beetroot (if you like pink food) - the list is endless! Have fun!
41
Vegetable Tikka Ingredients: •
500ml vegetable stock
•
300g basmati rice
•
2 onions
•
2 red peppers
•
Large handful green beans
•
2 courgettes
•
1tbsp tandoori masala
•
Pinch chilli powder
•
tsp ginger
•
Tomato puree
•
1 tin coconut milk
•
Small pot of Crème fraiche
•
Coriander leaves to suit
Method: 1.
Make up stock in a measuring jug.
2.
Add half the stock to a large saucepan with the rice cook for 10 minutes then remove from heat with a lid on pan & set aside till ready to serve.
3.
Chop onions then sweat off in a pan with some oil.
4.
Add peppers cook for 1 minute.
5.
Stir in masala, chilli powder and tomato puree.
6.
Add coconut milk, stock chopped beans & courgettes & simmer till veggies are cooked.
7.
Add crème fraiche & cook for 2 minutes on a low heat.
8.
Fluff the rice & put on serving bowl plate.
9.
Stir chopped coriander into the curry and serve with your rice.
42
Herb Frittatas Suggested by Nina Parker Hughes
Ingredients: •
Olive oil
•
4 large eggs, beaten
•
1 garlic clove, chopped
•
2 or 3 handfuls of finely chopped herbs – whatever you have to hand - basil and chives work well
•
Handful of grated cheese (optional) – cheddar or parmesan work well
•
Handful of halved cherry tomatoes, or diced red pepper, or sweetcorn, etc. (optional)
Method: 1.
Heat oven to 190 degrees C/170 degrees if fan oven/gas 5.
2.
Mix all ingredients in a bowl.
3.
Grease 6 holes of a muffin tin or use paper cases. Divide mixture between the muffin holes.
4.
Bake for around 12 mins (until set and golden).
5.
Leave to cool before removing from tin.
6.
Eat fresh or store in air tight box in fridge (good for packed lunches).
43
Shaksouka Suggested by Nina Parker Hughes
Ingredients: •
Olive oil
•
1 red onion, cut into wedges
•
2 red peppers, sliced
•
2 garlic cloves, chopped
•
1 tsp ground cumin
•
½ tsp paprika
•
1 tblsp tomato puree
•
200g tin chopped tomatoes
•
Salt & pepper
•
4 eggs
Method: 1.
Heat oil. Cook onion and peppers for 5 mins.
2.
Add garlic and spices and cook for 1 minute.
3.
Add tomato puree, tinned tomatoes and seasoning. Simmer for about 4 mins until sauce thickens.
4.
Make four wells in the sauce and break an egg into each. Cover and cook until egg whites are set (about 5 mins).
44
Sweetcorn Soup Suggested by Nina Parker Hughes
Ingredients: •
1 onion, diced
•
1 medium potato, diced
•
About 2/3 – ¾ of 1 kg bag frozen sweetcorn
•
1 or 2 vegetable stock cubes
•
600 ml water
•
Salt & pepper
Method: 1.
Add onion, potato, sweetcorn, stock cubes and water to pan. Bring to boil and simmer for around 20 minutes (until potato is soft).
2.
Blend in food processor until smooth.
3.
Add more water (or milk) if consistency is too thick. Season to taste.
45
Vegetarian Moroccan Tagine Suggested by Eve Chason
Ingredients: •
290g jar tomato and herb sauce
•
390g carton chopped tomatoes with onion and garlic
•
4 tsp harissa paste, plus extra to serve
•
28g fresh parsley, washed and chopped, reserving a few sprigs to garnish
•
200g falafels
•
400g tin chickpeas, drained
•
200g couscous
•
225g carrots, green beans and peas
Method: 1.
Add the tomato and herb sauce to a large saucepan along with the chopped tomatoes, harissa paste and half the chopped parsley. Simmer over a low heat for 5 minutes, then add the falafels and chickpeas and simmer for a further 5 minutes.
2.
Meanwhile, put the couscous in a bowl and pour over 275ml boiling water. Cover with cling film and leave for 10 minutes, then stir through the remaining chopped parsley.
3.
Pierce the bag of garden vegetables and cook according to the instructions on the packet. Stir the cooked vegetables through the tagine and serve with the couscous. Garnish with the reserved sprigs of parsley and extra harissa.
46
Sweet Treats
47
Mascarpone & Lime Torte Suggested by Sue Markham
Ingredients: •
200g pack ginger biscuits
•
50g (2oz) butter
•
2 x 250g tubs mascarpone
•
40g (1 ½ oz) icing sugar
•
2 limes
Method: 1.
Crush the ginger biscuits.
2.
Melt the butter.
3.
Mix biscuits & butter.
4.
Press into the base of 7in spring tin or loose bottom cake tin.
5.
Grate zest from lime & then juice them.
6.
Beat together mascarpone, icing sugar, lime zest & juice.
7.
Spread over biscuit base.
8.
Chill for 30 minutes & serve.
48
Dorset Apple Cake Suggested by Eve Chason
Ingredients: •
100g butter
•
225g flour
•
110g sugar
•
55g currants
•
225g chopped apple
•
A little milk
Method: 1.
Preheat oven to 220c/Gas 7.
2.
Grease a 7oz baking tin. Can be round or loaf.
3.
Rub fat into flour.
4.
Add sugar, currants & apple.
5.
Mix into a stiff dough with a little milk.
6.
Spread into pan.
7.
Cook for 10 minutes on 220c then turn down heat to 170c/gas 3 & cook for an hour.
8.
Turn out of tin to cool on a wired rack.
49
Any Flavour Muffins Suggested by Eve Chason
Ingredients: •
300g flour
•
5ml baking powder
•
5ml bicarbonate of soda
•
egg
•
225 ml milk
•
100ml sunflower oil
•
Flavours of your choice e.g. chocolate chips, banana, spices, vanilla essence, goats cheese, grated carrot, etc
Method: 1.
Preheat oven to 190c/gas 5.
2.
Grease 12-hole muffin tin.
3.
Sift flour, bi-carb & baking powder into a bowl.
4.
Stir in your flavourings.
5.
Mix together egg, milk & oil in a jug.
6.
Make a well in the centre of flour mixture & gradually pour in egg mixture, stirring with a wooden spoon till combined.
7.
Spoon evenly into muffin tin.
8.
Bake in oven for 30 minutes or till brown. (A skewer inserted in the middle of your muffins should come out clean if they are cooked).
9.
Remove from oven & leave to cool in the tin for 10 minutes then turn out onto a wired rack to cool.
10.
Leftovers freeze & thaw well.
50
Banana Cookies Suggested by Eve Chason
Ingredients: •
2 ripe bananas
•
2 tbsp peanut butter
•
90g oats
•
40g sugar
•
40g flour
•
30g raisins or dates (optional)
Method: 1.
Preheat oven 200C.
2.
Mash bananas.
3.
Stir in peanut butter.
4.
Add all other Ingredients & stir in well.
5.
Spoon out drops onto a greased or parchment lined baking tray & flatten to 1/2inch.
6.
Bake for 12- 15 minutes or until golden brown.
51