One Pound Meals

e n Ound o P eals O

Self-trained chef and Instagram sensation Miguel Barclay is taking the world by storm with his delicious meals that you can make for just £1 per person — or even less!

I’ve always loved food and I am obsessed with cooking. But I am not a fan of needlessly overcomplicated recipes that waste our time and money.

So I took my cooking back to basics: stripping out the unnecessary ingredients, concentrating on the core flavours and making fantastic meals for less.

That’s when I realised just how delicious everyday meals can be on a budget.

It’s totally possible to eat the food you love — from meatball marinara to chicken katsu curry, lamb moussaka to aubergine dal — for under a pound a person.

So here it is, the start of the One Pound Meals revolution: simple ingredients, straightforward cooking and mouthwatering meals that save you money.

* This is how many pancakes you can make for £1.

UK £14.99 Publication date 26 January 2017 Format 230 x 185mm, flexibound

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Also available as an ebook

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M

E TH AL IN G RI

£1 F E CH

As an Instagram chef, Miguel Barclay's dishes always look amazing, but what has caused such a buzz is the fact that they all cost less than ÂŁ1 per person! From his kitchen in Camden, Miguel is constantly experimenting with breaking down recipes and coming up with innovative new ÂŁ1 creations. Through his One Pound Meals phenomenon, Miguel is giving people the confidence and motivation to change the way they cook for ever. @OnePoundMeals

ALL RECIPES ARE FOR A SINGLE SERVING Just multiply them up for more servings or simply share the one

EASIER

TASTIER

My aim is to eat the tastiest dinner I can in the shortest possible time, and I want to give you the confidence to do so too.

These recipes are designed to make your mouth water and so inspire you to start cooking straight away.

e n Ound Poeals

LESS WASTE

M

I use everyday ingredients that you probably already have in your fridge and because they’re used in many of my other recipes, there’s no waste.

HEALTHIER

It’s all made from scratch.

No processed food, no jars laden with salt, sugar, E numbers, stabilisers or preservatives. You are now in control of what you eat.

#fishandseafood #pasta

CRAB MAC & CHEESE Crab? In a One Pound Meal? It’s a little known secret that you can now get the most amazing tinned crab in supermarkets. Make sure you get the whole chunks and not the shredded stuff, and then give it a try. Here I have used it to create a decadent twist on an already rich and luxurious mature cheddar mac & cheese.

To make 1 portion

100g macaroni

1 tsp plain flour

½ onion, finely diced

100ml milk

1 garlic clove, sliced

Handful of mature cheddar cheese, grated

Pinch of dried chilli flakes

1 tbsp crab, (tinned)

Squirt of English mustard

Olive oil

1 tsp butter

Salt & pepper

To cook

Preheat your oven to 190°C/gas 5.

Bring a pot of salted water to the boil and cook the macaroni al dente.

Meanwhile, in a saucepan, gently fry the onions over a medium heat in a splash of olive oil. After a few minutes, when they start to go translucent, add the chopped garlic and continue to fry until the garlic starts to brown. Then add the dried chilli flakes and a squirt of mustard, stir and then add the butter. As soon as the butter melts, add the flour and stir until the flour has disappeared.

At this point add the milk very slowly, bit by bit, while continuing to stir.

Once you have a thick sauce, remove from the heat and stir in the cheese. Taste and season if required.

Next, add the crab and macaroni to the sauce, stir, and transfer to a lightly greased oven-proof dish. Cook for 30 minutes and enjoy on a cold winter's day!

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#vegetarian #posh

KALE FRIED POLENTA STACK Here is something special for the vegetarians. Sometimes it’s nice to go a little overboard with the presentation and make things a bit special once in awhile. This dish has so many of my favourite earthy flavours, so make sure you add loads of cracked black pepper – it can definitely handle it. And with the polenta, I have added some cheese to make it even more luxurious!

To make 1 portion

¼ mug polenta

Handful of kale

Small handful of mature cheddar cheese, grated

1 tbsp crème fraîche

Handful of mushrooms

Olive oil

1 garlic clove, sliced

Salt & pepper

To cook

In a saucepan, bring 2 mugs of very lightly salted water to the boil and turn the heat down, then, slowly add the polenta whilst stirring with a whisk.

After about 10 minutes the polenta will feel like mashed potato and will be fully cooked. Remove from the heat and stir in a handful of the grated cheese. Empty into a container big enough to allow you to cut 2 nice circular pieces once it has set.

After about 30 minutes (or overnight if you want to start the day before), cut 2 circular shapes using the rim of a wine glass.

Meanwhile, in a separate frying pan, start to fry a few sliced mushrooms in a splash of olive oil over a medium heat. After a few minutes, throw in some sliced garlic and the kale. Keep stirring for a few minutes until the kale starts to wilt.

Season with a bit of salt and lots of pepper, then add a big tablespoon of crème fraîche. Mix it all together and carefully arrange the polenta and kale into a two-storey tower (see right).

Fry them over a medium heat in a splash of oil and flip every so often until they start to colour.

Watch out as they will be very fragile, so move the pan every so often to make sure they don’t stick.

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#chicken #comfort

‘OVEN-FRIED’ CHICKEN & SLAW By using the secret ingredient of a beaten egg in the coating, this recipe is able to recreate the delicious taste and texture of your favourite fried chicken but using an oven. This also makes my ‘oven-fried’ chicken a much healthier alternative. For the southern fried seasoning, I have a great One Pound Meals money saving (and space saving) cheat for you! We all know that the Colonel has a secret blend of 11 herbs and spices, well, if you Google it, you’ll find most of them are found in 1 jar of Cajun spice!

To make 1 portion

3 tbsp plain flour

½ carrot, finely shredded

1 tbsp Cajun spice

¼ red onion, finely sliced

1 egg, beaten

Squirt of mayonnaise

4 chicken drumsticks

Salt & pepper

½ white cabbage, finely shredded

To cook

Preheat your oven to 190°C/gas 5.

In one bowl, add flour, Cajun spice, salt and pepper.

In another bowl, beat an egg. Then take your chicken drumsticks, evenly coat them in the seasoned flour, then the egg, and then the seasoned flour once again.

Arrange them in a lightly greased oven-proof dish and cook for about 30 minutes until golden brown and cooked all the way through.

Meanwhile, to make the coleslaw, finely shred the cabbage, carrot and red onion. Add them to a bowl and mix with a generous squirt of mayo and some cracked black pepper. You will only need the tiniest amount of salt, so watch out that you don’t over salt the slaw.

When the chicken is cooked, serve with the slaw and enjoy!

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#fishandseafood #posh

SMOKED MACKEREL FISH CAKES & DIJON SAUCE One of the best One Pound Meals to impress your guests at a dinner party, are my smoked mackerel fish cakes in a dijon sauce. By using smoked mackerel, the rich smoky flavours are absorbed by the potato to create a sophisticated intense flavour that complements the dijon sauce.

To make 1 portion

1 medium potato, peeled and cut into quarters

50ml milk

50g smoked mackerel, flaked

2 tsp Dijon mustard

60g plain flour, plus 1 tsp

Handful of spinach

1 egg, beaten

Olive oil

Handful of breadcrumbs (grated stale bread)

Salt & pepper

1 tsp butter

To cook

Boil the potato quarters in salted water until soft enough to pierce with a fork. Drain and mash to create a mashed potato consistency. As this cools down a bit, shred 50g of smoked mackerel with either your fingertips or a fork and combine with the mashed potato.

While the fishcake is cooking, make the sauce in a pan by melting 1 teaspoon of butter over a medium heat, adding 1 teaspoon of flour and then slowly adding 50ml of milk while stirring. As the sauce starts to come together, season and add 2 teaspoons of Dijon mustard.

Season well with salt and pepper and form into a flat circular shape either by hand or using something like an egg ring to create a neater shape. To help keep the shape, refrigerate for 30 minutes until chilled all the way through.

To serve, pour the sauce into a shallow bowl, place a handful of raw spinach in the middle and rest the fishcake on top.

Next, using 3 bowls, dust with seasoned flour, dip in the beaten egg and cover in seasoned breadcrumbs.

Pan fry over a medium heat in plenty of oil, making sure to evenly brown all sides or deep fry until golden brown.

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#vegetarian #curry

AUBERGINE DAL & CHAPATI This dal dish is definitely at the top of my list of economical meals. Without a doubt, it packs a flavourful punch much more powerful than its low price tag would suggest. In this recipe, I have added cubes of gorgeous, sticky, oven-roasted, curried aubergine that will keep even the most vocal of carnivores content.

To make 1 portion

¼ aubergine, cut into chunky cubes

375ml water

3 tsp curry powder

2 tbsp wholemeal flour

¼ onion, finely diced

Vegetable oil

1 garlic clove, sliced

Salt

2 handfuls of red lentils (approx. 80g)

To cook

Preheat your oven to 190°C/gas 5.

Put the aubergines in an oven-proof dish. Add a splash of vegetable oil and a teaspoon of curry powder, then mix well to evenly coat the aubergine.

Slowly roast in the oven for 30 minutes until golden brown, with a gorgeous gooey and sticky texture.

Meanwhile, start to fry the onions in a splash of vegetable oil over a medium heat. After a few minutes, add the garlic and continue to fry for a few more minutes until the garlic is just about starting to brown. At this point, add the remaining curry powder, lentils and 350ml of water.

While the lentils are simmering and the aubergine is roasting, start mixing your chapati dough. In a bowl, mix the wholemeal flour, 25ml of water and a pinch of salt to form a dough. Knead for 5 minutes, adding more flour if the dough is too sticky, and then roll into a circle using a rolling pin.

Preheat a frying pan on a high heat and cook the chapati for 2 minutes on each side, or until you start to see golden brown spots appearing.

Season the dal with salt, add the aubergine cubes, and serve with a warm pan-toasted chapati on the side.

Bring the lentils to the boil and simmer gently over a low heat for 20 minutes, or until the lentils are fully cooked and have a lovely rich, thick consistency.

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