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100 + COMFORTING RECIPES FOR AUTUMN

FROM

OCTOBER 2021

OLD-SCHOOl faVES!

• SQUASH & PUMPKINS • COMFORTING PUDS • HALLOWEEN PARTY!

UK’S BEST

VALUE FOO D MAG

SOLO MEALS STORECUPBOARD

SAVERS

F R OM RV1.IN0G5

PER SE

DINNER SOLUTIONS

EFFORTLESS ONE-TIN BAKES

THE

ULTIM

A WEEK OF LOW-CAL EATING

ATE TR EACLE TA RT W ITH A N IPA

FRIDAY NIGHT FAKEAWAYS

SU R

E, P PR IS

TOM KERRIDGE’S ALTERNATIVE ROASTS

£3.99

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That’s why we’re all about super convenient, seriously tasty veg-based meals that give you more time to live the good life. Each one is packed with ﬂavoursome vegetables and absolutely no artiﬁcial nasties. Just grab a box from the freezer and enjoy a speedy midweek meal you’ll love in 30 minutes or less.

v i

FOR COLDER NIGHTS

Welcome A

lot of readers have said to me that most of the recipes we feature in Easy Cook are for two, four or six people. ‘Where are the meals for one? Not everyone is in a family,’ is the gist. It’s a fair point. In my lifetime, I’ve spent many years living on my own, cooking for myself (life after my first wife springs to mind). Man or woman cannot live by takeaways alone, given the expense and the desire for balance. So, we’re tackling this on p46, with our very best single-portion dishes. There’s eggs, turkey, prawns, risotto, salmon and meatballs, plus a couple of lovely suggestions for dessert. We’ll make cooking for one a regular feature, because Easy Cook is for everyone.

Keith Kendrick Editor

Homemade hot chocolate

Warm up with a hob-made hot chocolate – perfect as the cold nights draw in.

YTom Kerridge Try Tom’s stunning Sunday lunch recipes (p68)

YRukmini Iyer Don’t miss Rukmini’s simple cherry-based traybakes for the weekend (p72)

YTommy Banks Don’t miss this luxurious creamy fish & leek pie (p86)

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

Serves 1

Prep 5 mins

Cook 5 mins

250ml milk 1 tbsp cocoa 1-2 tbsp brown sugar 25g dark chocolate, chopped, plus a grating to serve 1 tbsp whipped or squirty cream 1 Heat the milk, cocoa, sugar and chocolate in a small pan over a medium heat until steaming and the chocolate has melted. Whisk to dissolve the cocoa. 2 Pour the hot chocolate into a mug, then add the cream to float on top. Grate over

a little more dark chocolate to serve. PER SERVING 438 kcals, fat 22g, saturates 14g, carbs 47g, sugars 46g, fibre 2g, protein 12g, salt 0.3g

Tip Give your hot

chocolate a decadent finish with a drizzle of caramel sauce or dulce de leche and top with mini marshmallows

How to get in touch with us General enquiries

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Our promise to you We know how busy you are, so the recipes in Easy Cook are designed to make life easier ■ We

keep the ingredients lists as short as possible, and preparation times to a minimum.

■ To

save you time during the week, many of our recipes use ingredients you might already have in your storecupboard or fridge.

EDITORIAL Group magazines editor Keith Kendrick Recipes editor Sara Buenfeld Group content & production manager Stella Papamichael Deputy content & production manager Fiona Forman Senior sub-editor Marianne Voyle Sub-editors Sarah Nittinger, Julie Stevens DESIGN Senior art editor Sarah Snelling Art editor Andrew Jackson FOOD GROUP Group managing director Chris Kerwin Managing director, food Alex White Group editor-in-chief Christine Hayes Group creative director Ben Curtis ADVERTISING Head of sales Liz Reid Head of clients Catherine Crosby Senior sales, brand Margaret McGonnell Sales executive Ellen Cook Group head, partnerships Roxane Rix Business development manager, inserts Steve Cobb Ad services director Sharon Thompson Display ad services manager John Szilady Ad services manager Eleanor Parkman-Eason Senior ad services co-ordinator, display Sarah Barker MARKETING & EVENTS Group marketing manager Tom Townsend-Smith Senior marketing executive Amy Donovan Newstrade Marketing Manager Charlotte Watts Direct marketing executive Amy Corbett Head of newstrade marketing Martin Hoskins Newstrade marketing manager Alex Drummond Portfolio director, food & festivals Sophie Walker PRODUCTION & AD SERVICES Production & repro director Koli Pickersgill Production manager Lee Spencer Senior production coordinator Leanda Holloway Senior reprographic technician Darren McCubbin Repro technician Jonathan Shaw Head of ad services Sharon Thompson IMMEDIATE MEDIA CO CEO Sean Cornwell COO & CFO Dan Constanda Executive chairman Tom Bureau Finance director Stephen Lavin Group advertising director Jason Elson Commercial director, print Simon Carrington BBC STUDIOS Chair, Editorial Review Boards Nicholas Brett Managing director of consumer products & licensing Stephen Davies Publisher magazines and NPD Mandy Thwaites Compliance manager Cameron McEwan UK publishing co-ordinator Eva Abramik 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, visit bbcgoodfood.com, email hello@bbcgoodfoodmagazine.com or write to Christine Hayes, Editor-in-Chief, Immediate Media, Vineyard House, 44 Brook Green, Hammersmith, London W6 7BT Printed by Walstead Group

Pineapple & cherry sponge

OCTOBER 2021

EVERYDAY

8 DINNER ON A BUDGET Cost-conscious family dinners that make the most of storecupboard ingredients

16 COOK, FREEZE, REHEAT Make ahead meals to batch cook and freeze for another day

21 CHICKEN BREASTS

BBC Easy Cook

40 FRIDAY NIGHT FAKEAWAYS Keep the tribe happy with these takeaway-style meals

46 10 MEALS FOR ONE

Four cut-out-and-keep recipes

Solo dining made interesting with these appetising and simple suppers

24 6 AUTUMN SALADS

56 IN SEASON

Great ideas to make salads an all-year-round family favourite

Turn seasonal pumpkins and squashes into amazing dinners and desserts

26 A WEEK OF LOW-CAL MEALS

62 SPOOKTACULAR HALLOWEEN

Healthy family meals that taste great but have less calories per serving

Ghoulish makes and bakes for kids

32 OATS SO SIMPLE Delicious fruity oat bakes – perfect for breakfast

34 MELTDOWN! This magazine is published by Immediate Media Company Limited under licence from BBC Studios © Immediate Media Company Limited, 2021. Immediate Media Company Limited, Vineyard House, 44 Brook Green, Hammersmith, London W6 7BT

WEEKEND

68 TOM’S SUNDAY BEST Enjoy a roast with difference with Tom Kerridge’s alternative Sunday dinners

72 CHERRY NICE!

Irresistible treats for cheese lovers

Luscious traybakes and brownies from food writer Rukmini Iyer

38 4 AWESOME SANDWICHES

76 COMFORT IN A BOWL

Go back to the office with these great lunchbox ideas

Glorious and warming old-school puddings for autumn

EASY COOK OCTOBER

Subscribe Get 5 issues for only £12.99, saving 26% p44

Family meals to freeze

84 BBC TV CHEFS John Torode, Tommy Banks and Tom Kerridge work their magic with seafood

Oozing cheese recipes

Pumpkin curry

Halloween cupcakes

Make our cover recipe!

89 10 SIMPLE WAYS WITH APPLES Quick-fire ideas for using up apples

ALSO IN THIS ISSUE

6 OUR SHOWSTOPPER Bake our seasonal pear & berry pie

44 SUBSCRIBE

Don’t miss an issue of BBC Easy Cook

88 NEXT MONTH... A sneak peek at our next issue

90 FIND A RECIPE This month’s recipes at a glance

IPA treacle tart, p78 BBC Easy Cook

CRISP & FRUITY

sweetie pie Two popular desserts combine to make one gorgeous autumnal pudding

Open pear & berry pie This stunning dessert is made by combining poached pears with a fruit pie. The almonds will stop your tart from getting a soggy bottom by soaking up excess juice while the egg wash and sugar give the pastry a professional golden finish. n

Serves 5

Prep 35 mins plus cooling

Cook 1 hr 10 mins

plain flour, for dusting 300g sweet shortcrust pastry freshly grated nutmeg 1 egg, beaten 1 tbsp demerara sugar custard, cream or ice cream, to serve FOR THE POACHED PEARS 75g white caster sugar 1 lemon, pared 5 cardamom pods ½ nutmeg 1 cinnamon stick 3 small pears, peeled, cored and halved FOR THE FILLING 3-4 small pears, peeled, cored and chopped 75g white caster sugar 2 tsp cornflour 2 tbsp ground almonds 150g berries (we used raspberries and blackberries) 1 For the poached pears, put the sugar in a big pan with the lemon peel, cardamom, nutmeg, cinnamon and 1 litre water. Bring to a gentle simmer. Lower the pear halves into the liquid and place a circle of baking parchment on top. Leave over a medium heat so that a few bubbles break the surface every now and then, and cook for 15 mins. Cool in the liquid. Can be chilled overnight if making ahead. 2 Heat the oven to 180C/160C fan/gas 4. Dust the work surface with a little plain flour. Roll out the pastry so it’s big enough to line a 20-23cm ovenproof frying pan, pie dish or

BBC Easy Cook

shallow baking tin. Grate a little nutmeg over the surface, then gently roll again to help it stick. Lift over the dish and press into the corners, then trim the edges. You can give it a pretty crimped edge, if you like, then wrap the off-cuts and keep in the fridge until needed. Scrunch up a sheet of baking parchment, unfold, and lay over the pastry. Fill with baking beans and bake for 15 mins. Remove the beans and parchment, brush with some of the beaten egg and bake for another 5 mins. 3 Meanwhile, make the filling. Cook the remaining chopped pears and sugar in a small pan until the pears are soft enough to squash with the back of a spoon. Drain off 3 tbsp of the poaching liquid and mix this with the cornflour, then pour back into the pears and continue cooking and squashing for another minute or so, until the filling has thickened. 4 Sprinkle the ground almonds over the pastry case, then add the squashed pear mixture and scatter over the berries. Remove the poached pears from their liquid and blot on some kitchen paper. Arrange face-up among the pear mixture and berries. Using a mini pastry cutter, cut little shapes from the leftover pastry, then arrange on top. Brush the pastry pieces with beaten egg and sprinkle with the demerara sugar. Bake for 45-50 mins until the pastry is golden and the berry juice is bubbling. Cool for 10-15 mins before serving with custard, cream or ice cream. PER SERVING 547 kcals, fat 19g, saturates 9g, carbs 85g, sugars 59g, fibre 6g, protein 7g, salt 0.4g

OCTOBER SHOWSTOPPER

USE UP AUTUMN FRUITS

BBC Easy Cook

AS LIT TLE 5 AS £1RV.0 ING PER SE

hese t h it w r e ti s a t t o g Weeknights just pire you s in to s r e p p u s s budget-consciou

£1.24 per serving

Chicken with mushrooms, p10 8

BBC Easy Cook

EVERYDAY BUDGET

£2.40 per serving

Mustard salmon & veg bake with horseradish sauce, p10 BBC Easy Cook

Chicken with mushrooms n n

Serves 4 n Prep 15 mins Cook 35 mins

2 tbsp olive oil 500g boneless, skinless chicken thighs flour, for dusting 50g diced pancetta or lardons 300g small button mushrooms 2 large shallots, chopped 250ml chicken stock 1 tbsp white wine vinegar 50g frozen peas small handful of parsley, finely chopped

1 Heat 1 tbsp oil in a frying pan. Season and dust the chicken with flour, then brown on all sides. Remove. Fry the pancetta and mushrooms until softened, then remove. 2 Add the final tbsp oil and cook shallots for 5 mins. Add the stock and vinegar, bubble for 1-2 mins. Return the chicken, pancetta and mushrooms to the pan and cook for 15 mins. Add the peas and parsley and cook for 2 mins more, then serve. PER SERVING 260 kcals, fat 13g, saturates 3g, carbs 3g, sugars 1g, fibre 3g, protein 32g, salt 0.9g

Tip Chicken and mushrooms are a classic combination. Use a mixture of mushrooms, if you prefer.

£1.55 per serving

Mustard salmon & veg bake with horseradish sauce n

Serves 4

Prep 10 mins

Cook 30 mins

4 parsnips, sliced lengthways 4 small raw beetroots, thickly sliced 6 carrots, sliced lengthways 2 tbsp olive oil 4 x 125g pieces salmon with skin 2 tbsp grainy mustard 2 tbsp hot horseradish 150ml crème fraîche 1 tbsp cider vinegar 1 tbsp chopped dill 1 Heat the oven to 200C/180C fan/gas 6. Toss all the vegetables with the oil and season well. Spread in a single layer on two baking trays (or one very large tray) and roast for 30 mins. 2 Season the salmon and spread over the mustard. In the final 10 mins of cooking the veg, add the salmon to the trays. 3 In a small bowl, mix together the horseradish, crème fraîche, vinegar, dill and some seasoning. Serve the salmon with the sauce and veg. 10 BBC Easy Cook

Tip To make this vegan,

PER SERVING 587 kcals, fat 38g, saturates 14g, carbs 31g, sugars 22g, fibre 11g, protein 30g, salt 0.8g

replace the pork with cubes of tofu or jackfruit. Add some extra texture by crumbling some tortilla chips over the top to serve.

EVERYDAY BUDGET

£2.03 per serving

Sticky cod with celeriac & parsley mash n

Chipotle pork with avocado salsa & rice n

Serves 2

Prep 10 mins

Cook 20 mins

400g pork shoulder steaks, cut into 3cm pieces 2 tbsp chipotle paste 2 tsp each ground cumin and smoked paprika 1 tsp sugar 1 tsp vegetable oil 100g basmati rice 400g can black beans, drained and rinsed 1 avocado, peeled, stoned and cut into chunks 1 small red onion, finely chopped handful of coriander, roughly chopped 1 lime, ½ juiced, ½ cut into wedges 2 tbsp pickled jalapeño slices, rinsed

1 Heat the oven to 180C/160C fan/gas 4. Toss the pork with 1 tbsp chipotle paste, cumin, paprika, sugar and season. Spread on a baking tray, drizzle with the oil and bake for 20 mins until tender. 2 Meanwhile, cook the rice following pack instructions, then drain. Return to the pan, add the beans; cover and keep warm. 3 In a small bowl, toss the avocado with the red onion, most of the coriander, remaining chipotle paste and lime juice, then season. Serve the rice and beans with the pork, avocado salsa, jalapeño, lime wedges and remaining coriander. PER SERVING 687 kcals, fat 22g, saturates 6g, carbs 66g, sugars 6g, fibre 11g, protein 54g, salt 1.2g

Serves 4

Prep 15 mins

Cook 20 mins

2 tbsp extra virgin olive oil 4 x 120g pieces cod plain flour, for dusting 2 garlic cloves, chopped 1 tsp crushed chilli flakes 3 tbsp sherry vinegar 1 tbsp brown soft sugar lemon wedges, to serve FOR THE MASH 1 large head celeriac, peeled and cubed (about 500g) 2 tbsp butter large handful of parsley, finely chopped 1 To make the mash, boil the celeriac in a pan of salted water for 10 mins until soft. Drain, put back in the pan and steam-dry for a few mins. Mash with the butter and seasoning, then stir in most of the parsley. Keep warm while you cook the fish. 2 Heat half the oil in a frying pan. Dust the fish in flour, season on both sides, and fry for about 4 mins on each side. Remove to a plate. Add the remaining oil to the pan and cook the garlic and chilli for 2 mins until golden. Add the vinegar, sugar and a little salt, then bubble for 1-2 mins. Return the fish to the pan to warm through. 3 Serve the fish on the mash, with the pan sauce poured over. Sprinkle with the remaining parsley and serve with lemon. PER SERVING 259 kcals, fat 13g, saturates 5g, carbs 10g, sugars 7g, fibre 7g, protein 25g, salt 0.6g

BBC Easy Cook 11

Harissa aubergine kebabs with minty carrot salad n

Serves 2

Prep 10 mins

Cook 15 mins

2 tbsp harissa paste 2 tbsp red wine vinegar 1 aubergine, cut into 4cm cubes 2 carrots, finely shredded 1 small red onion, sliced small handful of mint, chopped, plus extra leaves to serve 2 flatbreads 2 heaped tbsp hummus Greek yogurt, to serve

until golden on all sides and cooked through. 2 Meanwhile, mix together the carrots, onion and mint with some seasoning. 3 Top the flatbreads with the hummus, carrot salad and kebabs. Scatter over the extra mint and serve with yogurt and a drizzle of reserved harissa sauce. PER SERVING 353 kcals, fat 8g, saturates 1g, carbs 54g, sugars 19g, fibre 13g, protein 13g, salt 1.7g

Chicken skewers with minty carrots n Just

do a simple swap. Dice a large chicken breast, about 200g, and use in place of the aubergine left.

Spicy lamb flatbreads n Make

as left, but replace the aubergine with 2 cubed lamb steaks and add a generous pinch of cumin seeds when you flavour the lamb. Use a coriander and lemon or red pepper hummus and a generous handful of coriander leaves in place of the mint.

1 Mix the harissa paste and vinegar in a bowl. Remove half and reserve. Toss the aubergine cubes in the remaining harissa sauce and season. Thread onto metal or pre-soaked wooden skewers. Heat a griddle pan or grill until hot, then cook the kebabs

£1.05 per serving

12 BBC Easy Cook

MAKE IT MEATY

£1.11 per serving

EVERYDAY BUDGET

Open mackerel sandwich with fennel slaw n

Serves 2

Prep 10 mins

Cook 5 mins

2 long slices rye bread 4 tbsp soft cheese 2 fillets hot smoked peppered mackerel (about 150g), skinned and flaked 1 fennel bulb, cored and thinly sliced ½ small red onion, thinly sliced 2 tsp small capers 1 lemon, ½ juiced, ½ cut into wedges 1 tbsp extra virgin olive oil small bunch of chives, snipped 1 Toast the bread until crisp, then spread over the soft cheese. Divide the smoked mackerel between the toasts. 2 In a small bowl, mix the fennel, onion, capers, lemon juice, oil, chives and some seasoning. Spoon over the fish toasts

with lemon wedges for squeezing over. PER SERVING 555 kcals, fat 44g, saturates 15g, carbs 19g, sugars 3g, fibre 6g, protein 20g, salt 2.5g

A TASTY SPREAD FOR BREAD Simple smoked mackerel pâté

160g boneless smoked mackerel with 25g melted butter, 1 chopped spring onion and the zest of ½ lemon. Season with black pepper then you are good to go for spreading on to fresh crusty bread.

n Whizz

Cherry tomato, kale, ricotta & pesto pasta n n

Serves 4 n Prep 10 mins Cook 15 mins

2 tbsp olive oil 3 garlic cloves, chopped 1 tsp crushed chilli flakes 2 x 400g cans cherry tomatoes 500g penne 200g kale, chopped 4 tbsp ricotta 4 tbsp fresh pesto parmesan (or vegetarian alternative), to serve (optional) 1 Heat the oil in a large saucepan, add the garlic and cook for 2 mins until golden. Add the chilli flakes and tomatoes, season well, and simmer for 15 mins until the sauce is thick and reduced. 2 While the sauce is cooking, cook the pasta following pack instructions – add the kale for the final 2 mins of cooking. Drain well and stir into the sauce, then divide between four bowls. Top each with a dollop of ricotta, a drizzle of pesto and shavings of parmesan, if you like.

£2.97 per serving

PER SERVING 641 kcals, fat 17g, saturates 2g, carbs 99g, sugars 9g, fibre 7g, protein 24g, salt 0.4g

BBC Easy Cook 13

£1.07 per serving

Potato, cheddar & red onion pasties Makes 4 n Prep 30 mins plus chilling n Cook 40 mins n

1 large potato, cut into 1cm dice 2 carrots, cut into 1cm dice 300g jar caramelised onion chutney 1 tbsp thyme leaves, chopped 1 tbsp Dijon mustard 140g mature cheddar, grated 500g block shortcrust pastry beaten egg, for brushing poppy seeds, for sprinkling green salad, to serve (optional) 1 Heat the oven to 190C/170C fan/ gas 5. Line a baking tray with baking parchment. Boil the potato and carrots for 5 mins until tender. Drain well; tip into a mixing bowl. 2 Add the chutney, thyme, mustard, cheese and some seasoning, and gently mix to combine. Cool. 3 Roll the pastry to 3mm thick, then cut into 8 x 13cm squares. Divide the filling between the squares and brush the pastry edges with egg. Bring the four corners of the squares into the middle, then press the seams together. Brush with more egg and sprinkle over the poppy seeds. Bake for 30 mins until golden. Serve with a salad, if you like. PER SERVING 993 kcals, fat 54g, saturates 23g, carbs 102g, sugars 46g, fibre 7g, protein 21g, salt 2.45g

OR HOW ABOUT A CHEESY TART? Ham & cheddar slice n Unravel

a 320g sheet ready rolled puff pastry onto a baking sheet. Spread with 4 tbsp onion chutney, fold in the edges and pinch to make a rim. Mix 100g crème fraîche with 100g grated cheddar and 2 eggs. Season then pour into the tart and spread to the edges. Top with halved cherry tomatoes and 6 slices torn Parma ham. Bake for 40 mins at 180C/160C fan/gas 4.

14 BBC Easy Cook

£2.45 per serving

Stuffed chicken with lemon, capers & chilli Serves 2 (easily doubled) n Cook 20 mins n

Prep 10 mins

2 large, skin-on chicken breasts 4 tbsp ricotta 1 lemon, zested 2 tbsp grated parmesan 1 tsp capers 1 tsp crushed chilli flakes 2 tbsp olive oil 2 garlic cloves, chopped 400g can chopped tomatoes small handful of parsley mashed potatoes, to serve 1 Heat the oven to 200C/180C fan/gas 6. Cut a slit in the side of each chicken breast to make a pocket. Mix together the ricotta, half the lemon zest, parmesan, capers, chilli flakes and some seasoning. Push into the pockets, then secure with a cocktail stick. 2 Put the chicken in an ovenproof dish, drizzle over 1 tbsp of the oil and season. Bake for 15-20 mins until cooked through. 3 Meanwhile, heat the remaining oil in a pan, add the garlic and cook for 2 mins. Add the tomatoes, season and simmer for 10 mins more. Spoon onto two plates, top with the chicken and scatter over the parsley and remaining zest. Serve with mashed potatoes. PER SERVING 500 kcals, fat 33g, saturates 11g, carbs 7g, sugars 6g, fibre 3g, protein 42g, salt 1.0g

FOR A DIFFERENT FILLING... Pesto chicken n Omit

the capers and chilli and add 1 tbsp pesto to the ricotta mix, then cook as above.

EVERYDAY BUDGET

Lemongrass beef stew with noodles n

Serves 2 (easily doubled)

Prep 15 mins

1 tbsp ginger, chopped 2 garlic cloves, chopped 3 lemongrass stalks, outer leaves removed, finely chopped 2 tbsp coriander leaves, plus extra to serve 2 red chillies, thinly sliced (leave the seeds in if you like it spicy) 2 tbsp vegetable oil 250g stewing beef, cut into 2.5cm cubes 2 tbsp dark soy sauce 1 tsp five-spice powder 1 tsp brown sugar 400ml beef stock 100g wide rice noodles lime wedges, to serve

Cook 1 hr 45 mins

stew only

1 Put the ginger, garlic, lemongrass, coriander and 1 chilli in a food processor, then pulse until puréed. Heat the oil in a pan over a low heat. Add the purée and cook for 5 mins. Stir in the beef, soy sauce, five-spice, sugar and stock. Put on a lid and bring to the boil, then lower heat and simmer for 1 hr 15 mins. Remove the lid and cook for a further 15 mins until the beef is tender. 2 Just before serving, prepare noodles following pack instructions. Drain well, then divide between two bowls and spoon over the beef stew. Serve sprinkled with the remaining chilli and coriander leaves, with lime wedges for squeezing over.

MAKE IT SPEEDY Lemongrass beef with noodles n Quickly

brown 250g lean sirloin steaks, sliced into strips, in 1 tbsp oil over a high heat, then remove from the pan. Make the gingery paste and fry in another tbsp oil, as left, then add the soy, five-spice, sugar and stock. Simmer for 15 mins, then stir back in the beef and cook until done to your liking. Serve with noodles. Serves 3.

PER SERVING 502 kcals, fat 20g, saturates 5g, carbs 43g, sugars 4g, fibre 1g, protein 35g, salt 3.5g

£1.42 per serving

BBC Easy Cook 15

COOK, FREEZE, REHEAT Tuck these great freezable recipes from Shivi Ramoutar, ideal for feeding your family without a fuss when you’re busy

16 BBC Easy Cook

EVERYDAY FAMILY

Veg-packed cheeseburgers n n

Makes 4-6 n Prep 20 mins plus cooling Cook 20 mins burgers only

2 tbsp vegetable oil 1 garlic clove, crushed 1 small onion, finely chopped 100g courgette, grated 1 large carrot, grated 50g mushrooms, finely chopped ¼ bunch of parsley, finely chopped 75g cheddar, grated 1 large egg, beaten 5 tbsp breadcrumbs 250g beef mince 4-6 burger buns TO SERVE lettuce leaves sliced tomato sliced red onion ketchup, mustard and mayo (optional) 1 Heat 1 tbsp of the oil in a frying pan over a medium heat and cook the garlic, onion, courgette, carrot, mushrooms and parsley with a little salt and pepper for 8 mins, stirring regularly, until soft. Set aside to cool completely. 2 Mix together the fried veg, cheese, egg, breadcrumbs and beef with a little seasoning until well combined. Form into 4-6 burgersized patties. Can be frozen for up to two months. Defrost thoroughly before cooking. 3 Heat the remaining vegetable oil in a non-stick frying pan and cook the patties (you may need to do this in batches) for about 3-4 mins on each side until well browned and cooked through. 4 Build your burgers with the remaining ingredients, and any more you fancy. PER SERVING (6) 509 kcals, fat 20g, saturates 7g, carbs 55g, sugars 8g, fibre 4g, protein 24g, salt 1.7g

Peanut butter rainbow rice Serves 4 n Prep 15 mins n Cook 30 mins n

400g skinless chicken breasts, cut into 2.5cm cubes 1 small aubergine, cut into 2.5cm cubes 1 red or orange pepper, deseeded and chopped 195g can sweetcorn, drained 250g rice FOR THE SAUCE 2 tsp sesame oil 6 tbsp peanut butter 2 tsp soy sauce 2 tsp honey 1 tsp crushed ginger 1 tsp crushed garlic TO SERVE sliced spring onions ribboned carrot and cucumber sesame seeds, for sprinkling chopped chillies or chilli oil

1 Whisk together all the sauce ingredients until smooth, then season to taste. Set half aside. Add 2 tbsp cold water to the remaining half to loosen. Heat the oven to 200C/180C fan/gas 6. 2 Mix together the chicken, aubergine, pepper and sweetcorn with the thicker sauce in a roasting tin. Season, cover with foil and bake for 25-30 mins, until the chicken is cooked through and the vegetables are soft. 3 Meanwhile, cook the rice following pack instructions, then combine with the baked chicken and veg. Drizzle over the loosened sauce. If freezing, leave to cool completely first. Can be frozen for up to one month. Sauce can be frozen separately. Defrost thoroughly before reheating in the oven at 200C/180C fan/gas 6 for 35-40 mins. Top with the serving ingredients, as you like. PER SERVING 557 kcals, fat 18g, saturates 4g, carbs 59g, sugars 10g, fibre 6g, protein 36g, salt 0.7g

BBC Easy Cook 17

Pea & mint fishcakes Makes 6-8 n Prep 20 mins plus cooling and 1 hr chilling n Cook 25 mins uncooked fishcakes only n

500g meaty white fish (cod or haddock work well) 2 tbsp vegetable oil, plus a drizzle 350g potatoes, boiled and mashed 1 spring onion, finely chopped 1 egg 1-2 tbsp breadcrumbs (optional) green salad, tartare sauce and lemon wedges, to serve FOR THE PEA & MINT PESTO 100g peas small bunch of mint, leaves picked 25g pine nuts ½ lemon, juiced 3 tbsp extra virgin olive oil ½ garlic clove, crushed 25g parmesan, grated FOR THE CRUMB COATING 10 tbsp flour, seasoned 2 eggs, beaten 12 tbsp breadcrumbs

Coconut cashew & butternut squash curry n

Serves 4

Prep 15 mins

Cook 30 mins

1 tbsp vegetable oil 1 onion, finely chopped 3 garlic cloves, finely chopped 1cm piece of ginger, peeled and grated 2 tbsp mild curry powder 400g can coconut milk 200g can chopped tomatoes 75g cashew nuts, blitzed to a fine powder 4 tbsp raisins 400g can chickpeas, drained and rinsed 1 large butternut squash, peeled and cut into chunks (about 750g weight) rice, naan breads and pickles, to serve (optional) 1 Heat the oil in a large saucepan over a medium heat. Tip in the onion and cook, stirring regularly, until softened; about 10 mins. Add the garlic, ginger and curry powder, and cook for about 20 seconds, continuing to stir. 2 Tip in the coconut milk, tomatoes, cashew nuts, raisins, chickpeas and squash. Pour in 200ml water, then bring to the boil and immediately reduce the heat to low. Simmer, uncovered, until the squash is tender; about 18 BBC Easy Cook

20 mins, stirring occasionally to prevent it from sticking. Season to taste. If freezing, leave to cool completely first. Can be frozen for up to one month. Reheat from frozen at 200C/180C fan/gas 6 for 10-15 mins. Serve with rice, naan and pickles, if you like. PER SERVING 563 kcals, fat 29g, saturates 17g, carbs 56g, sugars 35g, fibre 12g, protein 14g, salt 0.1g

THE SECRETS TO BATCH COOKING • Some people like to set aside a specific time to make a selection of recipes especially for the freezer, but not everyone can make this happen. • Another way to approach cooking for the freezer is to make double of a recipe you want to eat that night, so you eat one and freeze one. • Remember to label and date your parcels as it is easy to forget once they are frozen as one pack can look very similar to another!

1 Heat the oven to 190C/170C fan/gas 5. Put the fish in a roasting tin, drizzle over a little oil and cook for 10-15 mins until cooked through. Cool, then flake into chunks, removing any skin and bones. 2 For the pesto, blitz the ingredients with a pinch of salt and pepper, adding 1 tbsp water if it’s too thick. 3 Mix the fish, mashed potato, pesto, spring onion and egg with a little more seasoning, being careful not to break up the fish too much. Mix in 1-2 tbsp breadcrumbs if the mixture feels too wet. Shape into six to eight cakes, put on a tray and chill in the fridge for 1 hr. 4 For the crumb, prepare three separate bowls for the seasoned flour, beaten egg and breadcrumbs. Coat the fishcakes in the flour, then the egg, then the breadcrumbs. Set aside. Can be frozen for up to one month. Defrost thoroughly before cooking. 5 Heat the 2 tbsp vegetable oil in a frying pan and fry the fishcakes (you may have to do it in batches) until golden brown, about 3-4 mins on each side. Serve with salad, tartare sauce and lemon wedges to squeeze over. PER CAKE (8) 383 kcals, fat 13g, saturates 2g, carbs 45g, sugars 2g, fibre 3g, protein 21g, salt 0.4g

EVERYDAY FAMILY

BBC Easy Cook 19

EVERYDAY FAMILY

Sausage & sweet potato traybake n

Serves 4-6

Prep 15 mins

Cook 50 mins

2 red onions, peeled and quartered 2 corn cobs, cut into 4-6 pieces 1 mango, stoned and chopped 2 large sweet potatoes, cut into wedges 8-12 pork sausages FOR THE SPICED SAUCE 2 tsp ground cumin 2 tsp ground paprika 2 tsp fennel seeds 1 tsp dried oregano 2 tbsp barbecue sauce 2 tbsp vegetable, rapeseed or olive oil chopped coriander, to serve chopped chillies (for the grown-ups), to serve

1 Heat the oven to 200C/180C fan/gas 6. Mix together the ingredients for the spiced sauce in a bowl. Tip the onion quarters, corn, mango, sweet potatoes and sausages into a roasting tin, then pour over the sauce and stir to coat. Add a pinch of salt and pepper. 2 Bake for 45-50 mins, giving a toss halfway through, until the sausages are cooked through and the sweet potato is soft. If freezing, cool completely first. Can be frozen for up to one month. Defrost thoroughly before reheating in the oven at 200C/180C fan/gas 6 for 35-40 mins. Serve sprinkled with the coriander and chilli, if you like. PER SERVING (6) 431 kcals, fat 23g, saturates 7g, carbs 36g, sugars 19g, fibre 8g, protein 15g, salt 1.5g

Cookery writer Shivi Ramoutar is a regular on BBC One’s Saturday Kitchen, and has written two cookbooks.

20 BBC Easy Cook

EVERYDAY CHICKEN

Lebanese-style chicken wraps

Butter chicken

Chicken breasts

Cut out

Lean and easy to cook, you just can’t beat them! Cajun chicken stew

Skinny chicken Caesar salad

BBC Easy Cook 21

EVERYDAY CHICKEN Lebanese-style chicken wraps

Butter chicken n Serves

4 n Prep 15 mins n Cook 30 mins 25g butter 1 onion, halved and finely sliced 4 skinless chicken breasts, cut into chunks 2 tbsp garam masala 3 garlic cloves, crushed 1 tbsp finely grated ginger 500g passata 2 tbsp cashew nut butter 50ml double cream handful of coriander, chopped cooked rice and wilted spinach, to serve 1 Heat the butter in a large pan and fry the onion over a medium heat for 5 mins until soft. Add the chicken and continue to fry until turning golden brown. Add the garam masala, garlic, ginger and passata. Simmer, uncovered, for 20 mins.

n Makes

4 n Prep 20 mins plus marinating n Cook 15 mins

2 Just before serving, stir in the cashew nut butter and cream and season to taste. Serve scattered with coriander, and with the cooked rice and wilted spinach on the side. PER SERVING 358 kcals, fat 18g, saturates 9g, carbs 13g, sugars 8g, fibre 2g, protein 34g, salt 0.3g

4 skinless chicken breasts 200g Greek yogurt 1 lemon, zested and juiced 1 tsp allspice 2 tsp olive oil 2 garlic cloves, crushed 4 large tortilla wraps or large flatbreads 25g pine nuts, toasted 2 tomatoes, diced bunch of parsley, chopped ½ cucumber, diced mixed salad, to serve 1 Bash the chicken between sheets of baking parchment with a rolling pin to flatten. 2 Mix half the yogurt in a large bowl with half the lemon juice, the zest, allspice, oil, garlic and a pinch of salt. Mix, then stir in the chicken to coat. Cover and chill for 30 mins to marinate. 3 Heat a griddle pan over a

Skinny chicken Caesar salad

Cajun chicken stew

n Serves

n Cook

n Prep

4 12 mins

20 mins

4 skinless chicken breasts 2 tsp olive oil 1 lemon, juiced 1 large romaine or cos lettuce, chopped into large pieces 1 punnet salad cress 4 hard-boiled eggs, peeled and quartered 25g parmesan, finely grated 50g anchovy fillets, ½ chopped, ½ left whole 170g fat-free Greek yogurt 1 Put the chicken in a large bowl with the olive oil and 1 tbsp lemon juice, then season. Heat the grill to high. Put the chicken breasts on a foil-lined tray and cook under the grill for 10-12 mins until golden and cooked through, turning once during cooking. Transfer to a plate and slice.

22 BBC Easy Cook

2 Arrange the lettuce, cress and eggs on a platter or serving plates and top with the cooked chicken. Mix together the parmesan, chopped anchovies, yogurt and remaining lemon juice, season to taste and pour over the salad. Arrange the whole anchovy fillets on top of each salad to serve. PER SERVING 321 kcals, fat 12g, saturates 4g, carbs 4g, sugars 3g, fibre 3g, protein 48g, salt 1.8g

high heat and cook the chicken for 5-6 mins each side or until cooked through. Slice. 4 Spread the rest of the yogurt over the wraps and fill with the pine nuts, chicken, tomatoes, parsley and cucumber. Drizzle over the remaining juice and roll up. Put the wraps on the griddle for 30 seconds each side to toast. Serve with salad. PER WRAP 466 kcals, fat 13g, saturates 4g, carbs 42g, sugars 6g, fibre 4g, protein 42g, salt 0.8g

Serves 4 n Prep 15 mins 40 mins

2 tbsp olive oil 200g smoked bacon lardons 1 onion, sliced 130g padrón peppers, stalks removed, sliced (or 1 green chilli and 100g green pepper) 4 skinless chicken breasts, cut into bite-sized pieces 3 tbsp plain flour 1 tbsp Cajun spice mix 3 garlic cloves, crushed 500ml chicken stock 175g pack okra, sliced (or 2 courgettes, sliced) 500g carton passata 2 spring onions, sliced cooked rice and black beans, to serve 1 Heat the oil in a large pan, add the lardons and onion, and fry for 5 mins until the bacon is starting to crisp and the onion is soft. Add the peppers, chicken and flour, and fry for a

further 5 mins or until the chicken is golden brown. 2 Stir in the Cajun spice and garlic, then slowly add the chicken stock, stirring all the time. Add the okra, passata and some seasoning, and simmer for 20 mins. Stir often during cooking to loosen the flour from the base of the pan. 3 Sprinkle over the spring onions and serve with rice and black beans. PER SERVING 489 kcals, fat 22g, saturates 7g, carbs 22g, sugars 9g, fibre 6g, protein 48g, salt 2.1g

Enjoy a little bit of luxury with our award winning Triple Smoked Scottish Salmon. Dry cured with sea salt and Demerara sugar, then smoked three times for a rich ﬂavour & deep colour.

TRIPLE SMOKED SCOTTISH SALMON

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October 2021

Available in majority of stores. Subject to availability. Offers/prices may vary online and at Morrisons Daily. Morrisons the Best Scottish Smoked Salmon slices, 120g, £3.33/100g. Serving suggestion.

EVERYDAY SALAD

AUTUMN

Don’t save salad just for the summer – it’s great any time of the year!

CHUTNEY-BAKED FETA & LENTIL SALAD n Put

200g feta in a baking dish and spread over 1 tbsp mango chutney. Bake for about 20 mins at 220C/200C fan/gas 7 until sticky. Mix 150g yogurt, ½ handful each chopped mint and dill, 1 tbsp olive oil and 1 tbsp water together to make a dressing. Season. Cook a 250g pouch of microwavable puy lentils following pack instructions. Once cooked, toss with some sliced cucumber and 125g halved cherry tomatoes. Divide between two plates and top with the feta, a drizzle of the yogurt dressing and some more herbs. Serves 2.

CHICKPEA & APPLE SLAW n Take

1 large tub coleslaw and stir through a 200g drained can chickpeas, some raisins and 1 small diced apple. Serve on a bag of mixed salad leaves. Serves 2 or 4 as a side salad.

TUNA POTATO SALAD n Take

AUBERGINE TABBOULEH WITH COCONUT DRESSING n Fry

1 large diced aubergine in 2 tbsp oil until soft; about 10 mins. Pour 200ml boiling water over 160g couscous and leave to stand for 5-6 mins. When the couscous has absorbed all the water, fluff up with a fork. Season and stir in ½ diced cucumber, 200g halved cherry tomatoes and a generous amount of mint and parsley. Mix the juice of 1 lemon with 5 tbsp coconut yogurt, 2 tbsp tahini and 1 tbsp maple syrup. Stir half through the salad and use the rest to drizzle over. Serves 2.

1 large pack potato salad and stir in a 160g can tuna with 1 small can sweetcorn, some capers and chopped spring onion. Add a bit more mayo if you need too. Serve on crisp iceberg lettuce with some sliced tomatoes. Serves 2-3.

GOAT’S CHEESE & PEAR SALAD n Halve

a soft Welsh goat’s cheese with a rind like brie and grill until melted and golden. Add a little maple syrup to 1 tbsp vinaigrette and toss with a sliced pear, a handful toasted pecan nuts and a large handful rocket. Toss well, then top with the melted cheese. Serves 1.

WITH PAPAYA n

the juice of ½ lime, 1 tsp jerk spice mix and 2 tsp fresh oregano. Stir well, then griddle the chicken for 10 mins, turning once. Meanwhile, put 2 tsp each redcurrant jelly, red wine vinegar and olive oil in a big bowl and mix well. Add a chopped papaya and chopped avocado, with the leaves from 2-3 heads red chicory leaves. Chop the chicken, add to the salad and serve while still warm. Serves 2.

BBC Easy Cook 24

Enjoy a little bit of luxury with our award winning pizzas. Try

‘Nduja Meat

Feast pizza, topped with Ventricina salami and ﬁery ‘Nduja.

ANY 2 PIZZAS FOR

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Morrisons.com

October 2021

Available in majority of stores. Subject to availability. Offers/prices may vary online and at Morrisons Daily. Morrisons the Best ‘Nduja Meat Feast Pizza, made with Italian Rye Sourdough, 500g, £4.75 each, £9.50/kg.

Meat-free Monday Stuffed peppers with feta topping, p28

low-cal

These easy midweek meals all come in under 500 calories, and they’re delicious, too!

26 BBC Easy Cook

EVERYDAY HEALTHY

LOW IN

FAT & CA LORIES

Tuesday

Turkey chilli jacket potatoes, p28

BBC Easy Cook 27

Meat-free Monday Stuffed peppers with feta topping Serves 2 n Prep 10 mins n Cook 25 mins n

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) small bunch of coriander, chopped 1 large egg 25g low-fat feta, finely grated 50g fromage frais 2 handfuls of rocket lime wedges, for squeezing over 1 Heat the 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; 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 mixture into each one, packing it down as much as you can. Top with the feta mixture and return to the oven for 10 mins more until the topping has lightly set. Serve the peppers on the rocket with lime wedges for squeezing over. PER SERVING 288 kcals, fat 7g, saturates 3g, carbs 39g, sugars 26g, fibre 15g, protein 19g, salt 1.3g

28 BBC Easy Cook

Tuesday

Turkey chilli jacket potatoes n

Serves 4 n Prep 10 mins chilli only

Cook 45 mins

Wednesday Prawn noodles

Serves 2 n Prep 10 mins n Cook 10 mins n

4 large baking potatoes 1 tbsp olive oil 1 onion, chopped 1 garlic clove, crushed 300g turkey mince 1 tbsp each smoked paprika and ground cumin 1 tbsp cider vinegar 1 tbsp light brown soft sugar 350ml passata reduced-fat red leicester, grated, to serve 4 spring onions, chopped, to serve

250g udon noodles 2 tsp vegetable oil 100g peeled raw prawns 4 spring onions, chopped 2 eggs, beaten 2 tbsp roasted peanuts, chopped small handful coriander leaves lime wedges, to serve FOR THE SAUCE 2 tbsp tamarind paste 1 tbsp fish sauce 1 lime, juiced 1 tbsp brown soft sugar

1 Heat the oven to 200C/180C fan/gas 6. Use a fork to prick the potatoes all over. Rub with a little of the oil and bake for 45 mins until tender. 2 Meanwhile, make the chilli. Heat the remaining oil in a large frying pan over a medium heat. Add the onion, garlic and some seasoning, and cook for 5 mins until soft. Add the turkey mince and season again, then increase the heat and break up the mince with the back of your spoon. When it’s cooked through, add the spices, vinegar, sugar and passata. Turn down to a simmer and cook for 10 mins or until the liquid has reduced and thickened. 3 Cut a cross in the top of each potato and spoon in the chilli. Serve each potato sprinkled with cheese and spring onions.

1 Boil the noodles in salted water for 3 mins until soft. Drain and rinse in cold water. To make the sauce, mix all the ingredients together in a small bowl. 2 Heat a wok with half the oil. Add the prawns and spring onions and cook, stirring quickly, for 1 min or until the prawns turn pink. Push to the side and add the remaining oil. Add the eggs and let sit for 30 seconds, then scramble until cooked. Add the noodles and sauce and cook, stirring continuously, for 3 mins or until everything is hot. 3 Serve the noodles with the peanuts and coriander sprinkled on top, and lime wedges for squeezing over.

PER SERVING 410 kcals, fat 5g, saturates 1g, carbs 61g, sugars 13g, fibre 7g, protein 30g, salt 0.1g

PER SERVING 498 kcals, fat 18g, saturates 3g, carbs 56g, sugars 22g, fibre 4g, protein 27g, salt 2.3g

EVERYDAY HEALTHY

PERFECT FOR TWO

BBC Easy Cook 29

HEARTY

MAIN

Thursday

Seared lamb with butter beans & feta n

Serves 4

Prep 10 mins plus marinating and resting

500g lamb fillet 1½ tbsp olive oil 3 garlic cloves, crushed 1 large onion, chopped 2 tbsp tomato purée small bunch of dill, most chopped 1 tbsp red wine vinegar 500ml chicken stock 2 x 400g cans butter beans, drained 2 tbsp crumbled feta 1 Rub the lamb with ½ tbsp of the oil and 1 crushed garlic clove. Season well and set aside to marinate while you prepare the beans, or for up to 2 hrs if you have time.

30 BBC Easy Cook

Cook 25 mins

2 Heat the remaining oil in a pan. Add the onion and remaining garlic, and season. Fry for 8 mins until soft. Add the tomato purée, chopped dill, vinegar, stock and beans, season, and simmer for 15 mins or until most of the liquid has evaporated. 3 Meanwhile, heat a frying pan until hot. Sear lamb on all sides, for about 5 mins in total. Rest, covered with foil, for 5 mins, then thickly slice. Serve the lamb with the beans, scattered with feta and the remaining dill leaves. PER SERVING 437 kcals, fat 24g, saturates 9g, carbs 22g, sugars 6g, fibre 8g, protein 34g, salt 0.8g

EVERYDAY HEALTHY

Friday

Pasta salad with tuna, capers & balsamic dressing n

Serves 4

Prep 10 mins

Cook 10 mins

325g orecchiette pasta 225g tuna in spring water, drained 1 tbsp capers, drained 15 red peppers from a jar, chopped 1 celery heart, sliced 140g yellow, red or a mixture of cherry tomatoes, halved 75ml balsamic vinegar 2-3 tbsp extra virgin olive oil 100g bag rocket leaves good handful of basil leaves

Cook the pasta following pack instructions, then drain and rinse in cold water. After draining again, transfer to a large bowl. Add the remaining ingredients except the basil, season well, and toss to combine. Scatter with basil and serve. PER SERVING 493 kcals, fat 10g, saturates 2g, carbs 82g, sugars 16g, fibre 3g, protein 24g, salt 0.6g

VARY THE RECIPE This dish works well with any other short pasta shape – penne, fusilli or farfalle – just use what you’ve got in the cupboard. Any leftovers will keep in the fridge for lunch the next day.

READY

IN 20 M INUTES

BBC Easy Cook 31

LET’S START THE DAY!

OAT-STANDING BREAKFAST

Swap your regular porridge for these healthy baked versions, packed with juicy fruits and nuts Blueberry & nut oat bake n

Serves 6

Prep 5 mins

Cook 35 mins

500ml almond milk 200g jumbo porridge oats 2 tbsp almond butter 1 tsp baking powder 1 egg, beaten 1 small ripe banana, mashed ½ tsp almond extract or 1 tsp vanilla extract (optional) 450g blueberries, plus extra to serve 30g whole, skin-on almonds, roughly chopped TO SERVE (OPTIONAL) milk or fat-free yogurt and honey

32 BBC Easy Cook

1 Heat the oven to 200C/180C fan/gas 6. Mix all of the ingredients together in a large bowl. 2 Tip the mixture into a 2-litre ovenproof dish, then bake for 30-35 mins until piping hot in the middle. Serve warm with a little milk or yogurt, honey and extra blueberries, if you like. PER SERVING 386 kcals, fat 22g, saturates 2g, carbs 34g, sugars 10g, fibre 6g, protein 10g, salt 0.3g

EVERYDAY BREAKFAST

Cocoa & cherry oat bake Serves 6 n Prep 5 mins plus macerating n Cook 30 mins n

75g dried cherries 1 tbsp chia seeds 500ml hazelnut milk 200g jumbo porridge oats 3 tbsp cocoa powder 1 tbsp cocoa nibs 1 tsp baking powder 1 tsp vanilla extract 50g blanched hazelnuts TO SERVE (OPTIONAL) fat-free yogurt and sugar-free cherry compote 1 Heat the oven to 200C/180C fan/gas 6. Cover the cherries with boiling water and set aside for 10 mins. Meanwhile, mix the chia seeds with 3 tbsp warm water. 2 Drain the cherries and put in a large bowl with the soaked chia and the remaining ingredients, except the hazelnuts. Tip into a 2-litre ovenproof dish and scatter over the hazelnuts, then bake for 25-30 mins until piping hot in the middle. Serve with yogurt and cherry compote, if you like. PER SERVING 289 kcals, fat 13g, saturates 3g, carbs 30g, sugars 8g, fibre 7g, protein 9g, salt 0.1g

Blackberry & apple oat bake Serves 6 n Prep 15 mins plus infusing n Cook 50 mins n

500ml semi-skimmed milk 2 small cinnamon sticks 6 cardamom pods, bashed 2 Gala apples, peeled, cored and cut into 1cm cubes 200g jumbo porridge oats 1 egg, beaten 1 tsp vanilla extract 1 tsp baking powder 100g pecans, roughly chopped 320g blackberries TO SERVE milk or fat-free yogurt and maple syrup 1 Heat the oven to 200C/180C fan/gas 6. Put the milk, spices and apple in a small saucepan. Cover, gently bring to the boil, then simmer for 10-12 mins. Set aside to infuse for at least 15 mins. 2 Remove and discard the spices, then pour the apple mixture into a large bowl and roughly crush the apples with the back of a fork. Mix in the oats, egg, vanilla, baking powder, pecans and blackberries. 3 Tip into a 2-litre ovenproof dish and bake for about 30-35 mins until piping hot in the middle. Serve with milk or yogurt and maple syrup, if you like. PER SERVING 337 kcals, fat 17g, saturates 2g, carbs 33g, sugars 10g, fibre 6g, protein 10g, salt 0.3g

BBC Easy Cook 33

DOWN

Who doesn’t like gooey, melting cheese? We’ve used some less well-known cheeses along with the good old family favourites

34 BBC Easy Cook

EVERYDAY CHEESE

Fontina, prosciutto & sage-stuffed French toast n n

Serves 4 n Prep 15 mins Cook 10 mins

300g fontina sliced 12 slices prosciutto few sage leaves 8 slices crusty bread 2 eggs, beaten and seasoned butter, for frying 1 Layer the fontina, prosciutto and sage on 4 slices of bread, then cover with the remaining slices. Dip the sandwiches in the beaten egg, soaking both sides. 2 Heat a knob of butter in a frying pan and fry the sandwiches on both sides pressing down with a spatula as they cook until golden brown and the cheese has melted. Cut in half to serve. PER SERVING 579 kcals, fat 34g, saturates 18g, carbs 25g, fibre 1g, protein 42g, salt 4.5g

Ham & cheddar toasts Simply use normal ham and cheddar cheese. If you are not a fan of sage, add a little finely chopped spring onion or a teaspoon of pickle.

Roast cauliflower with prosciutto & taleggio This is a really good treatment for cauliflower steaks as it takes much less time to make than old-fashioned cauliflower cheese. n

Serves 2-4

Prep 10 mins

Cook 30 mins

1 large cauliflower olive oil, for brushing 125g taleggio, sliced 4 slices prosciutto 4 generous tbsp crème fraîche 75g gruyère, grated rocket or watercress, lightly dressed, to serve (optional) 1 Heat the oven to 220C/200C fan/gas 7. Remove the leaves from the cauliflower and cut out the base (without cutting away so much that the head collapses). Cut the cauliflower in half, then into four slices – two from each half – so you have four steaks, each about 2cm thick. Put these on a baking sheet, brush all over with oil and season with pepper (no salt). Cover the baking

sheet tightly with foil and cook for 12 mins. 2 Remove from the oven, take off the foil and turn the heat down to 200C/180C fan/gas 6. Put the sheet back in the oven and cook for 8 mins. Remove from the oven – the pieces should be golden on one side – and turn the cauliflower over. Put some of the taleggio, a slice of prosciutto and a spoonful of crème fraîche on each cauliflower piece. Sprinkle with the gruyère, then return to the oven. 3 Cook for another 8 mins, or until the cauliflower is golden and the cheese has melted. The cauliflower pieces should be completely tender. Serve straightaway with some dressed rocket or watercress leaves, if you like. PER SERVING (4) 484 kcals, fat 39g, saturates 22g, carbs 10g, sugars 7g, fibre 4g, protein 22g, salt 2.1g

BBC Easy Cook 35

Romano peppers with chipotle salsa n

Makes 6

Prep 30 mins plus cooling

6 romano peppers olive oil 1 red onion, finely chopped 2-3 tbsp sliced jalapeño chillies from a jar, chopped 1 garlic clove, crushed 250g pack cooked basmati rice 3 plum tomatoes, chopped ½ small bunch of coriander, chopped 3 balls mozzarella, roughly grated FOR THE SALSA 1 tbsp chipotle paste ½ red onion, finely chopped 1 plum tomato, chopped handful of coriander, chopped 1 lime, juiced 1 tbsp olive oil

Cook 50 mins 1 Heat the oven to 200C/180C fan/gas 6. Lay the peppers in an oiled baking tray in a single layer. Drizzle with oil then season. Bake for 20 mins, then leave to cool a little. 2 While the peppers are in the oven, cook the red onion, jalapeños and garlic in a little oil until softened, then stir in the rice, tomatoes and coriander. Cool, then stir in the mozzarella and season. 3 Carefully cut a slit down the centre of each pepper, scoop out any seeds and pith and stuff with the rice mix. Put back in the oven for another 20-30 mins until the peppers are soft and the tops are golden. 4 Mix the salsa ingredients together in a bowl and spoon over to serve. PER SERVING 320 kcals, fat 18g, saturates 10g, carbs 22g, fibre 5g, protein 15g, salt 0.9g

Goat’s cheese & thyme stuffed chicken This chicken, goat’s cheese and bacon combo is totally delicious, and the tomatoes and courgettes tucked underneath add a welcome sweetness. A few baby potatoes on the side are all you need. Serves 2 (easily doubled) n Prep 20 mins n Cook 45 mins uncooked n

2 skinless, boneless chicken breasts 100g firm goat’s cheese 1 tsp fresh thyme leaves, plus 2-3 sprigs 4 rashers streaky bacon, thinly sliced 2 courgettes, thinly sliced 1-2 tbsp olive oil, plus extra for drizzling 250g vine tomatoes, thinly sliced 1 Heat the oven to 190C/170C fan/gas 5. Split the chicken breasts almost in half from one long side and open them out like a book. Bash them out a little with a rolling pin to flatten them. Season on all sides. Put half the goat’s cheese on each piece of chicken and sprinkle with the thyme leaves. Fold the chicken over to enclose the cheese, then wrap each one in two bacon slices. 2 Lightly oil a shallow gratin dish, then arrange overlapping rows of courgettes and tomatoes over the base. Drizzle with olive oil and sprinkle with salt, pepper and thyme sprigs. Sit the chicken on top. 3 Bake for 40-45 mins until the chicken is cooked through, the bacon is crisp and the courgettes are tender. Serve straight from the dish with new potatoes or good bread. PER SERVING 476 kcals, fat 27g, saturates 13g, carbs 6g, sugars 6g, fibre 2g, protein 52g, salt 2g

Stilton & walnut chicken Swap the goat’s cheese for stilton and sprinkle over some roughly chopped walnuts before you wrap it in the bacon.

36 BBC Easy Cook

EVERYDAY CHEESE

Leek, fennel & potato soup with cashel blue cheese n n

Serves 6 n Prep 10 mins Cook 45 mins

2 heads fennel 60g butter 3 large leeks, trimmed, washed and finely sliced 1 large potato, peeled and diced 900ml chicken stock or water 1 garlic clove, sliced 100ml double cream 5g walnuts, toasted 75g cashel blue cheese, crumbled 1 Quarter the fennel and discard the tough outer leaves and the hard core from each piece. Slice the rest of the flesh, including any little fronds. 2 Heat the butter in a saucepan and add the fennel, leeks and potato. Cook over a medium heat for about 5 mins, turning the vegetables over in the butter. The vegetables shouldn’t colour. Add a splash of water, cover the pan and cook the vegetables for 20 mins, stirring every so often. Add the stock or water and garlic, season, bring to the boil, then turn the heat down low and cover the pan with a lid or foil. 3 Cook for about 10-15 mins, until everything is completely tender. Stir in the cream and leave to cool. Purée in a blender until completely smooth. Check the seasoning and return the mixture to the saucepan – you can reheat it quickly just before serving. Ladle into bowls and scatter each one with the walnuts and cheese. PER SERVING 305 kcals, fat 23g, saturates 14g, carbs 11g, sugars 4g, fibre 6g, protein 11g, salt 0.9g

BBC Easy Cook 37

SANDWICHES

Back in the office? Add extra oomph to your lunchbox (and be the envy of your colleagues) with these new takes on retro fillings

ITALIAN-STYLE ROLLS n Serves

n Prep

5 mins

n Cook

5 mins

n Toast

2 ciabatta-style rolls and split. Spread 1½ tbsp fresh pesto over the bases. Top with 50g drained and sliced marinated artichokes from a jar, 1 drained and sliced large roasted red pepper from a jar, 1 torn ball buffalo mozzarella or burrata, a handful of fresh basil leaves and the ciabatta tops.

PER SERVING 502 kcals, fat 23g, saturates 10g, carbs 48g, sugars 4g, fibre 4g, protein 23g, salt 3.4g

POSH BLT n Serves

2 n Prep 10 mins n Cook 10 mins n Heat

the grill to high. Put 6 rashers smoked streaky bacon on a foil-lined baking sheet and drizzle with 1 tbsp maple syrup. Grill for 7-10 mins until crisp. Mix 3 tbsp mayo with ½ tbsp sundried tomato paste, take 4 slices sourdough and spread the mayo over two. Lay on the bacon, 6 chopped sundried tomatoes and the leaves of 1 Little Gem. Season with black pepper, top with the remaining bread and halve. PER SERVING 794 kcals, fat 37g, saturates 8g, carbs 80g, sugars 13g, fibre 5g, protein 32g, salt 4.3g

38 BBC Easy Cook

EVERYDAY PACKED LUNCH PLOUGHMAN’S SANDWICH n Serves

n Prep

10 mins

n No

cook

n Slice

1 medium baguette in half lengthways. Mix 2 tbsp mayo with 1 heaped tsp wholegrain mustard. Cut ½ small Braeburn apple into thin slices. Spread the mayo over the baguette base, then lay on 3 slices smoked ham, 50g sliced cheddar, the apple and 2 tbsp pickle or chutney. Finish with a handful of rocket leaves and the baguette top, then cut in half. PER SERVING 670 kcals, fat 35g, saturates 7g, carbs 64g, sugars 10g, fibre 4g, protein 23g, salt 2.8g

CORONATION EGG MAYO SANDWICHES n Serves

2 n Prep 10 mins n Cook 8 mins n Bring

a pan of water to the boil, add 3 medium eggs and simmer for 8 mins, then drain and cool under cold running water. Peel and chop the eggs, then tip into a bowl and mix with 2 tbsp mayo, ½ tbsp Greek yogurt, ½ tbsp mango chutney, ½ tbsp korma curry paste, 2 sliced spring onions and 2 tbsp chopped coriander. Season to taste. Butter 4 slices soft brown bread and spoon the egg mixture over two slices. Complete the sandwiches with the remaining bread, then halve.

PER SERVING 604 kcals, fat 45g, saturates 11g, carbs 28g, sugars 5g, fibre 3g, protein 19g, salt 1.5g

BBC Easy Cook 39

FRIDAY from the new MOB Kitchen cookbook

The ultimate cheeseburger This is a fantastic burger: beef patty, crispy shallots, caramelised onions and an incredible homemade burger sauce. Freshly ground meat from a butcher is always best to use if you can. Pick the fattiest cut – the higher the fat content, the juicier the burgers. n

Serves 4

Takes 1 hr

500ml olive oil, for frying 2 medium onions, finely sliced 800g beef mince 4 brioche buns vegetable oil, for frying 8 slices red leicester or cheddar 1 large jar of pickles FOR THE CRIPSY SHALLOTS 1 tbsp cornflour 2 shallots, finely sliced FOR THE BURGER SAUCE 1 shallot, diced 3 tbsp sweet pickle relish 4 tbsp mayonnaise 2 tbsp ketchup 2 tbsp English mustard pinch of cayenne pepper 1 Start with the caramelised onions. Put a medium saucepan over a medium heat and drizzle in a glug of olive oil. Add the onions and cook slowly for 5 mins until soft. Add a good pinch of salt and then cook until caramelised for a further 5-10 mins. Remove from the pan, then set aside. 2 To make the crispy shallots, put the cornflour in a bowl and toss the shallots through. Heat the vegetable oil in a pan to around 150C and fry the shallots until golden. Drain on kitchen paper and season.

40 BBC Easy Cook

3 For the burger sauce, mix the diced shallots with all the other ingredients in a bowl. Set aside to chill in the fridge. 4 Season the beef mince and shape into four equal-sized patties. Heat a heavy-based frying pan over a medium-high heat. Halve the buns and toast in the pan on each side until dark golden, then set aside. 5 In the same hot pan, drizzle in a glug of vegetable oil. Season the outside of the burger patties and fry for around 2 mins. Press the patty down firmly using a spatula to get crispy edges (if you’re using a small pan, don’t overcrowd it, as you want to get good caramelisation on the patty). 6 Flip the patty, then add 2 cheese slices to the top. Put a lid on the pan to help the cheese melt. 7 Slice the pickles and spread burger sauce on the bottom of each bun. Add the sliced pickles, caramelised onions and beef patty, followed by more burger sauce and finally the crispy shallots. Top with the brioche bun lid and tuck in!

EVERYDAY FAKEAWAYS

BBC Easy Cook 41

Recipes adapted from Comfort MOB by MOB Kitchen (£18.99, Hodder & Stoughton). Photographs © David Loftus. Recipes are supplied by the publisher and not retested by us.

42 BBC Easy Cook

EVERYDAY FAKEAWAYS

Spicy chicken katsu Carrot and ginger are vital elements in the sweet and spicy katsu sauce. Pour over your perfectly fried chicken for a guaranteed good time. n

Serves 4

Takes 45 mins

400g basmati rice vegetable oil, for frying 2 onions, cut into 1cm dice 3 carrots, cut into 1cm dice 4 garlic cloves, finely chopped thumb-sized piece of ginger, peeled and finely chopped 4 tsp curry powder 2 tsp chilli powder 8 tbsp plain flour 600ml chicken stock 2 tbsp soy sauce 2 tbsp sweet chilli sauce 3 medium eggs, beaten 200g panko breadcrumbs 8 skinless, boneless chicken thighs 1 Cook the rice following pack instructions, then set aside and keep warm. 2 Meanwhile, drizzle the oil in a large frying pan over a medium-high heat, then fry the onions and carrots for around 8 mins until soft and caramelised. Add the garlic and the ginger. Fry for a further 3 mins, then mix in the curry powder and chilli powder. Gradually stir in 2 tbsp flour, so you don’t get any lumps, then pour in the chicken stock. 4 Mix in the soy sauce and allow the katsu sauce to simmer and thicken, about 10 mins. If it gets too thick, just add a splash more water. Once the sauce has a pouring consistency, remove from the heat and pass it through a sieve. Set the sieved veg aside. 5 Place the katsu sauce back over the heat. Add the sweet chilli sauce and mix together. Cover the sauce and set aside. 6 Put the remaining flour in one bowl, beaten eggs in a second, and the breadcrumbs in another. Dip each chicken thigh in the flour, then the egg, and finally the breadcrumbs. 7 Place a large frying pan over a lowmedium heat and drizzle in a generous amount of oil. Fry the chicken for 5 mins on each side. Remove from the heat once the cooked through and the breadcrumbs are golden brown. 8 Divide the rice between four bowls. Slice up the chicken and serve on the rice with the katsu sauce poured over the top and the veg on the side, if you like.

The stickiest wings Unlike most wing recipes, these are cooked on the hob with the cola reducing down to make the stickiest caramelised sauce. Make sure to use full-fat cola as you need those essential sugars. n

Serves 4

Takes 50 mins

1.2kg chicken wings thumb-sized piece of ginger, thickly sliced vegetable oil, for frying 2 tsp chilli flakes 500ml cola 2 tbsp soy sauce 2 tbsp shaoxing wine or dry sherry 2 spring onions, finely sliced 1 Cut the chicken wings in half at the joint, then pat dry with kitchen paper. Season with salt and black pepper.

2 Put a large wok or frying pan over a high heat. Drizzle in a good glug of the oil. Add the chicken wings and fry for around 15 mins, turning regularly, until evenly browned. Add the ginger and chilli flakes to the pan. Stir and cook for a further 30 seconds. 3 Pour in the cola, soy sauce and shaoxing wine or sherry and give everything a good stir. Bring to the boil, then cover the pan with a lid (or baking tray) and lower the heat to medium. Leave the chicken wings to simmer for 15 mins, then remove the lid and turn the heat up to high. 4 Cook for a further 15 mins until most of the sauce has evaporated and the wings are sticky and tender. 5 Give everything one final stir, then pile onto a large serving plate. Scatter the spring onions over the top. Serve at the table for people to help themselves.

BBC Easy Cook 43

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10 SINGLE PORTION DISHES All the recipes you need when you're cooking just for yourself

SIMPALYES IS ALW

BEST

46 BBC Easy Cook

Anytime eggs, p48

EVERYDAY FOR ONE

S P I C MEAT-FRY E E

DINNER

Sweet jacket potato with piri-piri prawns, p48

BBC Easy Cook 47

Anytime eggs n n

Serves 1 n Prep 10 mins Cook 10 mins

1 tbsp olive oil 2-3 cooked potatoes, sliced handful of cherry tomatoes, halved 2 spring onions, sliced 1 egg few basil leaves Heat the oil in a frying pan, then add the potato slices and fry on both sides until brown. Add the tomatoes and spring onions and fry for about 1 min until softened. Season with salt and pepper, then make a space in the centre of the pan. Gently break the egg into the space and fry until cooked to your liking. Scatter over the basil leaves and serve. PER SERVING 305 kcals, fat 18g, saturates 3g, carbs 27g, sugars 2g, fibre 2g, protein 11g, salt 0.6g

Tip This is a great dish to use up any leftover bits in the fridge. If you have them, add a few slices of chorizo or leftover veggies. Spice it up with a dash of chilli flakes or paprika.

48 BBC Easy Cook

Sweet jacket potato with chilli prawns n

Serves 1

Prep 10 mins

Cook 45 mins

1 large sweet potato 2½ tsp olive oil 1 garlic clove, crushed 1 small red pointed pepper, sliced into rings pinch of chilli flakes ½ tsp sweet paprika 1 tbsp red wine vinegar 1 tbsp tomato ketchup 100g raw king prawns few sprigs of parsley, finely chopped 2 tbsp mayonnaise 1 Heat the oven to 200C/180C fan/gas 6. Put the sweet potato on a baking tray, rub all over with a little of the oil and season with salt. Bake for 45 mins until really soft. 2 Meanwhile, heat the remaining oil in a frying pan. Add the garlic and pepper and cook for 2 mins, making sure the garlic doesn’t burn. Add the chilli flakes, half the paprika, the vinegar, ketchup, 1 tbsp water and prawns to the pan, then bubble for 2 mins until the prawns are cooked through. Stir through the parsley, saving a little to sprinkle over at the end. 3 Mix the remaining paprika into the mayonnaise. Once the potato is cooked, split it down the centre, pile in the prawn mixture and dollop the paprika mayo on top. Scatter over the remaining parsley and serve. PER SERVING 425 kcals, fat 17g, saturates 3g, carbs 46g, sugars 22g, fibre 9g, protein 22g, salt 1.9g

EVERYDAY FOR ONE

Lemony crumbed turkey with broccoli-bean smash n

Serves 1

Prep 20 mins

Cook 25 mins

1 tbsp plain flour 1 egg ½ lemon, zested, plus lemon wedges to serve (optional) 25g fresh breadcrumbs small handful of parsley, finely chopped 2 turkey breast steaks (about 175g) 1 tbsp sunflower oil 1 vine of cherry tomatoes 85g broccoli, cut into small florets 200g can butter beans, drained 1 tbsp pesto 1 Heat the oven to 180C/160C fan/gas 4. Put the flour into a wide, shallow bowl with some seasoning. Whisk the egg in a second shallow bowl with 1 tbsp water. Add the lemon zest, breadcrumbs and parsley to a third bowl. 2 Dip each turkey steak into the flour, shaking off any excess, then into the egg,

and finally into the breadcrumbs – press the crumbs into the turkey to make sure they really stick. Put the steaks on a large baking tray, drizzle with oil and bake for 20 mins. Add the cherry tomatoes to the tray and bake for a further 5 mins. 3 Meanwhile, boil a pan of water, then add the broccoli and cook for 5 mins. Add the butter beans and cook for 2 mins more until the broccoli is really tender. Drain well and leave to steam-dry for 1-2 mins. Tip back into the pan, add the pesto and mash with a potato masher. Serve 1 turkey steak, the cherry tomatoes and broccoli mash with lemon wedges to squeeze over if you like. Chill the other turkey steak for another night for a lunch. PER SERVING 477 kcals, fat 17g, saturates 3g, carbs 40g, sugars 5g, fibre 9g, protein 42g, salt 1.8g

ZINGY

D N A CRISPY

BBC Easy Cook 49

Tomato & anchovy risotto with crispy crumbs n

Serves 1

Prep 10 mins plus standing

Cook 30 mins

3 anchovy fillets in olive oil, drained, oil reserved 1 very small red onion, chopped 1 garlic clove, crushed 70g risotto rice 350ml hot chicken or vegetable stock ½ x 400g can cherry tomatoes 50g fresh white breadcrumbs small handful of basil leaves (optional) shaved parmesan, to serve 1 Heat half the oil from the anchovies in a saucepan. Add the anchovy fillets and onion and cook for 5 mins to soften. Add the garlic and cook for 1 min more. Tip in the rice, stir to coat in the oil, then cook for 2 mins until the grains turn translucent.

2 Add the stock, a ladleful at a time, making sure the liquid is absorbed before you add the next and stirring continuously while cooking. Once you’ve added half the stock, tip in the tomatoes. 3 Continue cooking and adding the stock until the rice is cooked but still has a little bite – the risotto should be oozy but not soupy. Season to taste, turn off the heat, cover with a lid and leave for 5 mins. 4 Heat the remaining anchovy oil in a frying pan, add the breadcrumbs and toss until evenly golden. Serve the risotto in bowls with the crispy crumbs, basil leaves, if you like, and shaved parmesan scattered on top. PER SERVING 614 kcals, fat 12g, saturates 2g, carbs 100g, sugars 9g, fibre 6g, protein 26g, salt 2.8g

F ULL H IC R FL AVOU R

50 BBC Easy Cook

EVERYDAY FOR ONE

Feta & semi-dried tomato omelette n

Serves 1

Prep 5 mins

QUICK TASTY

SUPPER

Cook 5 mins

1 tsp olive oil 2 eggs, lightly beaten 4 semi-dried tomatoes, roughly chopped 25g feta (or vegetarian alternative), crumbled mixed salad leaves, to serve Heat the oil in a small frying pan, add the eggs and cook, swirling the eggs with a fork as they set. When the eggs are still slightly runny in the middle, scatter over the tomatoes and feta, then fold the omelette in half. Cook for 1 min more before sliding onto a plate. Serve alongside a mixed leaf salad. PER SERVING 266 kcals, fat 20g, saturates 7g, carbs 5g, sugars 4g, fibre 1g, protein 18g, salt 1.8g

BBC Easy Cook 51

Crispy chilli beef n

Serves 1

Prep 25 mins

Cook 15 mins

100g thin-cut minute steak, very thinly sliced into strips 1 tbsp cornflour ½ tsp Chinese five-spice vegetable oil, for frying ½ red pepper, thinly sliced ½ red chilli, thinly sliced 2 spring onions, sliced, green and white parts separated 1 small garlic clove, crushed 2.5cm piece of ginger, cut into matchsticks 1 tbsp rice wine vinegar or white wine vinegar ½ tbsp soy sauce 1 tbsp sweet chilli sauce 1 tbsp tomato ketchup cooked noodles and prawn crackers, to serve (optional) 1 Put the beef in a bowl and toss in the cornflour and five-spice. Heat the oil in a wok or large frying pan until hot, then add the beef and fry until golden and crisp. Scoop out the beef and drain on kitchen paper. Pour away all but a drizzle of the oil.

SLY EOA OD ES N

FOR ONE

52 BBC Easy Cook

2 Add the pepper, half the chilli, the white ends of the spring onions, garlic and ginger to the pan. Stir-fry for 3 mins to soften, but don’t let the garlic and ginger burn. Mix the vinegar, soy, chilli sauce and ketchup in a jug with 2 tbsp water, then pour over the veg. Bubble for 2 mins, then add the beef back to the pan and toss well to coat. Serve the beef on noodles with prawn crackers, if you like, scattered with the remaining chilli and the green parts of the spring onions. PER SERVING 454 kcals, fat 23g, saturates 5g, carbs 32g, sugars 15g, fibre 2g, protein 26g, salt 2.2g

EVERYDAY FOR ONE

GREAT

WINTER

WARMER

HOT & SPICY

Sausage & fennel meatballs with lentils Serves 1 n Prep 10 mins n Cook 55 mins n

2 sausages, meat squeezed from the skins ¼ tsp fennel seeds, crushed 1 tsp olive oil ½ small onion, finely chopped 1 small carrot, finely chopped ¼ fennel bulb, trimmed and finely sliced 1 garlic clove, crushed 50g puy lentils 1 tsp tomato purée 225ml hot chicken or beef stock squeeze of lemon juice handful of parsley, chopped, to serve 1 Put the sausagemeat and fennel seeds in a large bowl and mix well with your hands. Shape the meat into walnut-sized balls. 2 Heat a drizzle of the oil in a large non-stick frying pan. Fry the meatballs for 5 mins, turning regularly, until golden but not cooked through. Set aside on a plate. 3 Add the rest of the oil to the pan, tip in the onion, carrot and fennel, cover and let the veg sweat over a gentle heat for 10 mins until softened. Stir now and then. 4 Uncover the vegetables, turn up the heat to start to colour. Stir in the garlic; sizzle for 1 min. Stir in the lentils, tomato purée and stock. Cover and simmer for 25 mins or until the lentils are almost tender. Add the sausage balls, plus a splash of water if the pan is a little dry. Cover and simmer for a further 10 mins until the meat is cooked through. Squeeze over the lemon juice, season to taste and scatter with parsley to serve. PER SERVING 459 kcals, fat 16g, saturates 5g, carbs 39g, sugars 9g, fibre 13g, protein 35g, salt 3.1g

Pepper lime salmon with black-eyed beans n

Serves 1

Prep 10 mins

Cook 20 mins

1 salmon fillet (about 125g) ½ tbsp Creole or Cajun seasoning mix 50g basmati rice ½ x 400g can black eyed beans, rinsed and drained ½ tbsp hot pepper sauce ½ tbsp clear honey 1 lime, ½ juiced, the rest cut into wedges small bunch of coriander, roughly chopped, plus extra to serve

for the final 2 mins of cooking. Drain, place back in the pan and cover with a lid to keep warm. 3 Grill the salmon fillets for about 8 mins without turning. While they cook, mix together the pepper sauce, honey and lime juice. Stir the coriander through the rice, drizzle the sauce over the salmon, scatter with extra coriander leaves, and serve with the lime wedges. PER SERVING 581 kcals, fat 16g, saturates 3g, carbs 67g, sugars 10g, fibre 8g, protein 41g, salt 0.6g

1 Heat the grill to hot. Roll the salmon in the seasoning mix to cover and arrange on a lined baking tray. 2 Cook the basmati rice following pack instructions, adding the black eyed beans BBC Easy Cook 53

FRUIT & N

T PUDDU ING

Griddled bananas with nutty chocolate custard n

Serves 1

Prep 15 mins

Cook 5 mins

1 ripe banana 150g pot low-fat custard 2 squares dark chocolate, chopped 1 tbsp toasted hazelnuts chopped 1 Heat a griddle pan to high. Peel the banana and slice it on an angle into 2cm slices. Cook for 2-3 mins each side until charred.

54 BBC Easy Cook

2 Meanwhile, remove the lid from the custard and add the chocolate. Microwave on high for 1 min. Remove and leave to stand for 1 min, then stir well. Pour the chocolate custard into a bowl, add the hot bananas and sprinkle with the hazelnuts. PER SERVING 349 kcals, fat 11g, saturates 4g, carbs 55g, sugars 46g, fibre 2g, protein 8g, salt 0.4g

EVERYDAY FOR ONE

Instant frozen berry yogurt n

Serves 1

Prep 2 mins

No cook

70g frozen berries, plus extra to serve, if you like 70g 0% fat Greek yogurt 1 tbsp honey

Blend the frozen berries, yogurt and honey in a food processor for 20 seconds, until it forms a smooth ice cream texture. Scoop into a bowl and top with extra fruit, if you like to serve. PER SERVING 70 kcals, fat none, saturates none, carbs 10g, sugars 10g, fibre 2g, protein 7g, salt 0.1g

SUPER

T S A F DESSERT

BBC Easy Cook 55

autumn gold Turn the stuff of fairy tales into some fabulous autumn recipes

GREGG WALLACE’S TOP VARIETIES

PUMPKIN

ACORN SQUASH

The varieties I recommend are the ubiquitous butternut, which can be used for every recipe; the teardrop-shaped hubbard; the kabocha, which has drier flesh, so makes good mash or soup; and the onion or kuri squash, which looks like a mini pumpkin. There are also a few small varieties on the market – the acorn is the most popular and is great roasted whole. Skin thickness will vary, but most can be peeled with a sturdy swivelblade potato peeler. The most celebrated winter squash is, of course, the pumpkin – especially around Halloween. Their cheery colour and big, flat shape make them perfect for carving. If you do carve a lantern, save the flesh and seeds. Use the flesh to make one of our recipes, and roast the clean seeds on a baking tray for about two hours, then toss in salt and enjoy.

BUTTERNUT SQUASH RED KURI SQUASH

KABOCHA

56 BBC Easy Cook

WEEKEND SEASONAL

Classic pumpkin pie with pecan & maple cream Serves 8 n Prep 20 mins plus chilling and cooling n Cook 1 hr 15 mins

550g piece pumpkin, peeled and cut into chunks 500g pack shortcrust pastry flour, for dusting 175g light muscovado sugar 2 eggs 150ml pot double cream 1 tsp cinnamon 1 tsp allspice 1 tsp ground ginger small grating of nutmeg FOR THE PECAN & MAPLE CREAM 150ml pot double cream 5 tbsp maple syrup 25g pecans, finely chopped 1 Put the pumpkin pieces in a large microwaveable bowl. Cover, then cook on High for 15 mins or until soft. Tip into a colander to drain, then leave to cool. 2 On a lightly floured surface, roll out pastry to the thickness of a £1 coin so it’s wide enough to line a 25cm fluted tart tin. Ease the pastry into the case, making sure there’s an overhang, then chill for 30 mins. Heat the oven to 200C/180C fan/gas 6. Line the case with foil and baking beans, then bake for 15-20 mins. Remove the foil and beans, then cook for a further 10 mins until the pastry is golden. Turn the oven down to 160C/140C fan/gas 3. 3 Meanwhile, place the pumpkin, sugar, eggs, cream and spices in a food processor, then blend until smooth. Pour into the baked pastry case, then bake for 1 hr until the filling has puffed up (it will sink as it cools). Remove from the tin, then leave to cool. 4 Whip the cream with the maple syrup until thickened, then fold in the pecans. Serve spoonfuls of the cream with slices of the pie. PER SERVING 624 kcals, fat 41g, saturates 18g, carbs 61g, sugars 30g, fibre 2g, protein 7g, salt 0.7g

BBC Easy Cook 57

Tip All pumpkins and squashes should feel heavy for their size, and have smooth, unblemished skin. Hard-skinned pumpkins and squashes will keep for two months in a cool, dark place – once cut, store in the fridge for a week or two.

58 BBC Easy Cook

WEEKEND SEASONAL

Pumpkin curry with chickpeas & spinach n n

Serves 4 as a main course Cook 20 mins

Prep 20 mins

1 tbsp sunflower oil 3 tbsp Thai yellow curry paste 2 onions, finely chopped 3 large stalks of lemongrass, bashed with the back of a knife 6 cardamom pods 1 tbsp mustard seeds 1 piece pumpkin or a small squash (about 1kg) 250ml vegetable stock 400ml can reduced-fat coconut milk 400g can chickpeas, drained and rinsed 2 limes, 1 juiced, 1 cut into wedges large handful of mint leaves naan bread, to serve 1 Heat the oil in a sauté pan, then gently fry the curry paste with the onions, lemongrass, cardamom and mustard seeds for 2-3 mins. Stir the pumpkin or squash into the pan and coat in the paste, then pour in the stock and coconut milk. Bring to a simmer, add the chickpeas, then cook for about 10 mins until the pumpkin is tender. The curry can now be cooled and frozen for up to one month. 2 Add the lime juice to the curry, then tear over mint leaves. Bring to the table with the lime wedges to squeeze over and warm naan breads. PER SERVING 293 kcals, fat 18g, saturates 10g, carbs 26g, sugars 10g, fibre 7g, protein 9g, salt 1.3g

COOKING SQUASH AND PUMPKIN ROASTING Butternut squashes are excellent for roasting (and braising) as they hold their texture. Toss cubed squash with a little olive oil, put into a baking tray, then roast at 200C/180C fan/gas 6 until tender; around 20 mins. Delicious in pastas or warm salads. GRILLING Grilling brings out the natural sweetness of pumpkin. Slice, arrange on a baking tray, drizzle with olive oil, then grill until tender. Fantastic with a squeeze of lemon juice and served with fish. FRYING Add thinly sliced pumpkin or squash to autumn stir-fries – it goes really well with ginger, garlic and soy sauce. MICROWAVING For a quick mash, put cubed pumpkin or squash in a heatproof bowl with 1 tbsp water. Cover and microwave on High for 10 mins, or until tender. Season and mash with a little butter or olive oil.

Pumpkin soup When pureéd, pumpkin has to be one of the silkiest vegetables going. This soup has a beautiful flavour and soft, thick texture. n

Serves 6

Prep 20 mins

Cook 25 mins

4 tbsp olive oil, plus extra to drizzle 2 onions, finely chopped 1kg pumpkin or squash, peeled, deseeded and chopped into chunks 700ml vegetable or chicken stock 150ml pot double cream 4 slices wholemeal seeded bread handful of pumpkin seeds (from a pack) 1 Heat half the oil in a large pan, then gently cook the onions for 5 mins, until soft but not coloured. Add the pumpkin to the pan, then carry on cooking for 8-10 mins, stirring occasionally until softened and golden. 2 Pour the stock into the pan, then season. Bring to the boil, then simmer for 10 mins

until the squash is very soft. Pour the cream into the pan, bring back to the boil, then purée with a hand blender. The soup can now be frozen for up to two months. 3 Meanwhile, slice the crusts from the bread, then cut into small croutons. Heat the remaining olive oil in a frying pan, then fry the bread until crisp. Add the seeds to the pan, then cook for a few mins more until they are toasted. These can be made a day ahead and stored in an airtight container. Reheat the soup if needed, taste for seasoning, then serve scattered with croutons and seeds, and drizzled with more olive oil, if you want. PER SERVING 317 kcals, fat 24g, saturates 9g, carbs 20g, sugars 6g, fibre 4g, protein 6g, salt 0.54g

OR WHY NOT TRY... n Taking

the tops off whole acorn squash, scooping out seeds and roasting whole until tender. Stuff with goat’s cheese and basil, then cook until the cheese has melted.

BBC Easy Cook 59

Squash, ricotta & sage pasta bake This veggie main course can be put together a day ahead and left in the fridge, ready to cook at a moment’s notice. n n

Serves 6 n Prep 20 mins plus cooling Cook 1 hr

1 squash (about 1kg), chopped into chunks 2 tbsp olive oil 200ml tub crème fraîche 50g parmesan (or vegetarian alternative), finely grated 250g tub ricotta small bunch of sage leaves, ½ chopped, ½ left whole 12 sheets fresh lasagne

60 BBC Easy Cook

1 Heat the oven to 220C/200C fan/gas 7. Toss the squash together with the olive oil in a roasting tin. Roast the squash for 30 mins until soft and golden. While the squash is roasting, mix the crème fraîche with half the parmesan, then set aside. 2 When squash is ready, leave to cool slightly, then peel the skin away from the flesh. In a separate bowl, beat the ricotta with the chopped sage and remaining parmesan and fold in the squash with some seasoning, trying not to break it up too much. 3 Assemble the bake by spreading a little of the crème fraîche mix over a gratin dish. Then lay some of the lasagne sheets over and splodge some of the ricotta and squash mix over the pasta with more crème fraîche. Use all the ricotta mix to fill the bake, but

make sure you keep some crème fraîche for the top. Finally, spread the crème fraîche over the top layer of lasagne, then scatter with the whole sage leaves. The bake can now be frozen; defrost thoroughly before cooking. Bake for 25 mins until bubbling and golden, then serve cut into squares. PER SERVING 445 kcals, fat 26g, saturates 14g, carbs 40g, sugars 8g, fibre 3g, protein 15g, salt 0.4g

OR WHY NOT TRY... Using mashed hubbard squash to top a cottage or shepherd’s pie. n

WEEKEND SEASONAL

Frozen pumpkin cheesecake Serves 10 n No cook n

Prep 25 mins plus chilling, overnight freezing and resting

300g gingernut biscuits 350ml maple syrup, plus extra to serve 350g full-fat cream cheese 300g pumpkin purée 300ml double cream 1 Blitz 250g of the biscuits in a food processor with 125ml of the syrup until it resembles fine crumbs. Line a 20cm springform tin with baking parchment, then firmly push the crumbs into the base, transfer to the fridge and chill for 30 mins. 2 Beat 100ml of the syrup with the cheese and pumpkin until smooth. Whip 200ml of

the cream with 100ml of the syrup to soft peaks. Fold into the cream cheese mixture, then spoon over the base and level the top. Cover and freeze overnight. 3 Lightly whip the remaining cream with the remaining syrup and dollop over the cheesecake. Crumble over the remaining biscuits and drizzle over some extra syrup to finish. Rest for 5 mins before serving. PER SERVING 479 kcals, fat 31g, saturates 19g, carbs 46g, sugars 32g, fibre 1g, protein 4g, salt 0.7g

BBC Easy Cook 61

SPOOKTACULAR

HALLOWEEN Invite friends round, dig out your scariest costumes and have a ghoulishly good time

Black cat cake This cake can be frozen, un-iced, for up to two months, making it an ideal treat to prepare ahead of time. Serves 16 n Prep 50 mins plus drying and cooling n Cook 1 hr 40 mins un-iced only

icing sugar, for dusting 100g each black and yellow or orange fondant icing 200g butter, cubed, plus extra for the tin 200g dark chocolate, chopped 1 tbsp instant coffee granules 170g plain flour ½ tsp bicarbonate of soda 400g golden caster sugar 30g cocoa powder 3 medium eggs 75ml milk 1 heart-shaped jelly sweet, Pocky sticks, Matchmakers or liquorice sticks FOR THE FROSTING 150g butter, very soft 330g icing sugar 60g cocoa powder 4 tbsp milk 100g dark chocolate, chopped 1 Lightly dust your work surface with icing sugar, then roll out a quarter of the black fondant icing to the thickness of a £1 coin. Cut out two triangles for the ears, shape and leave to dry overnight. 2 Heat the oven to 160C/140C fan/gas 3. Butter and line a 20cm round cake tin (about 7.5cm deep). Put the dark chocolate in a medium pan with the butter. Mix the coffee granules into 125ml cold water and add to

62 BBC Easy Cook

the pan. Warm over a low heat until just melted – don’t let it boil. Alternatively, melt in the microwave for about 5 mins, stirring halfway through. 3 Mix the flour, bicarb and sugar with the cocoa powder. Beat the eggs with the milk. Pour the melted chocolate mixture and the egg mixture into the flour mixture and stir everything together to make a smooth batter. 4 Pour the batter into the tin and bake for 1 hr 25 mins–1 hr 35 mins until a skewer inserted into the centre of the cake comes out clean and the top feels firm (don’t worry if it cracks). Leave to cool in the tin for 30 mins – the top may sink a little – then turn out onto a wire rack to cool completely. Cut the cake horizontally into three. 5 To make the frosting, put the butter in a bowl and beat until light and fluffy. Gradually beat in the icing sugar and cocoa powder, then stir in enough milk to make the icing fluffy and spreadable. Sandwich the layers of the cake together using a small amount of frosting. Melt the chocolate in a microwave or small bowl set over a pan of simmering water, then stir it into the remaining frosting. Use the mixture to cover the sides and the top of the cake. 6 Stick the black fondant ears into the top of the cake. Cut out two yellow or orange fondant circles to make the eyes and use the remaining black fondant to make the pupils. Stick these onto the cake and add a heartshaped jelly sweet for the nose. Use Pocky sticks, Matchmakers or liquorice cut into lengths for the whiskers. PER SERVING 575 kcals, fat 29g, saturates 17g, carbs 72g, sugars 61g, fibre 3g, protein 6g, salt 0.6g

WEEKEND FAMILY

BBC Easy Cook 63

Halloween cupcakes You’ll need a sharp knife to cut the decorations. Kids can use small cookie cutters or an animal face cutter. Serves 12 n Prep 1 hr plus cooling n Cook 25 mins n

100g butter, cubed 100g plain chocolate, chopped 100g golden caster sugar 1 egg ½ tsp vanilla extract 125g self-raising flour 250g white fondant icing 500g mixed pack coloured fondant YOU WILL NEED paper cases icing pens icing eyes 1 Heat the oven to 160C/140C fan/ gas 3. Line a 12-hole cupcake tin with paper cases. Gently melt the butter, chocolate, sugar and 100ml hot water together in a large saucepan, stirring occasionally. Set aside to cool a little. 2 Stir the egg and vanilla into the chocolate mixture. Sift the flour into a large mixing bowl, then add the chocolate mixture and stir until smooth. Divide the mixture evenly between the paper cases; they should be about three-quarters full. Bake on a low shelf in the oven for 20-22 mins. Press on the cupcakes to check if they’re cooked; the tops should spring back. Remove from the oven and leave to cool. 3 Use the image, right, as a guide to decorating the cupcakes. Packet fondant can often be quite sticky; if yours is, pat walnut-sized lumps of fondant over the surface of each cake, rather than trying to roll it all out. Knead yellow and red fondant together to make orange icing. Make extra decorations, like hair and mouths, out of fondant and stick them on using a little water. Use the icing pens to draw lines in the fondant. Add icing eyes wherever you like. PER CUPCAKE 183 kcals, fat 10g, saturates 6g, carbs 21g, sugars 13g, fibre 1g, protein 2g, salt 0.3g

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WEEKEND FAMILY

Pumpkin spice scones These lightly spiced scones are best served warm, topped generously with butter or cream cheese. Makes 25 n Prep 15 mins n Cook 12 mins n

450g self-raising flour, plus extra for dusting 100g cold butter 50g golden caster sugar 1-2 tsp pumpkin spice (or mix ½ tsp cinnamon, ¼ tsp ginger, a good grind of nutmeg and a pinch of allspice) 200g cooked pumpkin 80-100ml milk butter or cream cheese flavoured with a pinch of cinnamon, to serve

1 Heat the oven to 220C/200C fan/gas 7. Put the flour in a bowl and coarsely grate in the butter. Use a butter knife to stir the butter into the flour, then mix in the sugar and spice. 2 Add the pumpkin and 80ml milk to the flour mixture and quickly stir everything together. Add more milk if you need to. 3 Tip the mixture onto a floured surface and lightly bring together with your hands a couple of times. Roll out until 4cm thick and stamp out rounds with a 7cm cutter. Re-shape the trimmings until all the dough has been used. Place the rounds on a lightly floured baking sheet and brush the tops with any remaining milk. Bake for 10-12 mins until risen and lightly browned. Spread with butter or the flavoured cream cheese. PER SCONE 107 kcals, fat 4g, saturates 2g, carbs 16g, sugars 2g, fibre 1g, protein 2g, salt 0.2g

BBC Easy Cook 65

Great to make with the kids Chocolate-covered Halloween pretzels Turn pretzels into a sweet, salty and spooky treat with some melted chocolate. You could also add coloured sprinkles, if you like. Serves 15 n Prep 15 mins plus setting n Cook 5 mins

100g white chocolate chips 100g dark chocolate chips 100g milk chocolate chips 200g giant pretzels edible eyes, or make your own

Pastry snakes Keep flavours interesting by coating your snakes with a variety of seeds. Serves 20 n Prep 30 mins n Cook 14 mins

320g pack ready-rolled puff pastry 50g grated parmesan (or vegetarian alternative) flour, for dusting 1 egg, beaten poppy seeds, nigella seeds, sesame seeds or celery seeds, to decorate black or green peppercorns

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1 Heat the oven to 220C/200C fan/gas 7. Unroll the pastry and top with a couple of handfuls of parmesan, then fold in half. On a lightly floured surface, roll the pastry out to a thickness of 2mm. Cut into 1cm strips, then twist each strip several times to form a snake. 2 Lay out the snakes on a baking sheet, then brush each one with egg and sprinkle with more cheese. To decorate, scatter over the seeds. Flatten one end of each snake and press in 2 peppercorns for eyes. Bake for 12-14 mins, or until golden. Leave to cool. Will keep for two days in an airtight container. PER SERVING 77 kcals, fat 5g, saturates 3g, carbs 5g, sugars none, fibre none, protein 2g, salt 0.2g

1 Melt each batch of chocolate chips in separate bowls, either in the microwave or set over a pan of simmering water. If melting in the microwave, heat each batch on high in 30-second bursts. Leave to cool until thick. 2 Dip a third of the pretzels into the white chocolate, a third of the pretzels into the dark chocolate and the remaining pretzels into the milk chocolate, then lay them all out on a sheet of baking parchment. 3 Add edible eyes to each pretzel (three eyes looks extra spooky!). Leave to set, then peel carefully off the paper. Will keep in an airtight container for up to a week. PER SERVING 158 kcals, fat 7g, saturates 4g, carbs 20g, sugars 9g, fibre 1g, protein 3g, salt 0.6g

WEEKEND FAMILY

Spider biscuits cuter than most. Makes 20 and setting

n n

Cook 12 mins

70g butter, softened 50g peanut butter 150g golden caster sugar 1 medium egg 1 tsp vanilla extract 180g plain flour ½ tsp bicarbonate of soda chocolates 100g milk chocolate, chopped icing eyes, or make your own 1 Heat the oven to 180C/160C fan/gas 4 and line two baking sheets with baking parchment. Using an electric hand whisk, cream the butter, peanut butter and sugar together until very light and fluffy, then beat in the egg and vanilla. Once combined, stir in the flour, bicarb and ¼ tsp salt. 2 Scoop 18-20 tbsps of the mixture onto the trays, leaving enough space between each to allow for spreading. Make a thumbprint in the centre of the cookies. Bake for 10-12 mins or until firm at the edges but still soft in the middle – they’ll harden a little as they cool. Leave to cool on the tray for a few mins before topping each biscuit with a peanut butter cup, Rolo or Malteser. Transfer to a wire rack to cool completely. 3 Heat the chocolate in the microwave in short bursts, or in a bowl set over a pan of simmering water until just melted. Scrape into a piping bag and cool a little. Pipe the legs onto each spider, then stick two eyes on each. Leave to set. Will keep for three days in an airtight container. PER SERVING 161 kcals, fat 7g, saturates 4g, carbs 21g, sugars 13g, fibre 1g, protein 2g, salt 0.2g

BBC Easy Cook 67

Tom’s Sunday best

Forget roast chicken or beef this month, try something different for your Sunday roast with some clever inspiration from flavour wizard Tom Kerridge Roast salmon with rye & horseradish crumble & kale salsa verde This is a play on the classic combination of flavours that work so well in a salad orsandwich. It’s also so easy! n

Serves 6-8

Prep 35 mins plus resting

Cook 25 mins

1 white onion, peeled and sliced 200ml cider 1.2kg side of salmon, skin removed 1 bunch of kale, washed 3 garlic cloves, grated 1 lemon, zested and ½ juiced 120ml good olive oil 3 salted anchovies crème fraîche, to serve FOR THE CRUMBLE 250g crusty dark rye bread, crusts removed, dried and blended to a chunky crumb 2 tbsp dried onion flakes 2 tbsp chopped parsley 1 tbsp chopped dill 4 tbsp grated horseradish 75g butter, melted

a baking tray with baking parchment, scatter over the sliced onions and drizzle with cider. Sprinkle with a little salt and lay the salmon on top, skinned-side down. Loosely pack over the crumble mix. Roast in the oven for 20 mins, or until just cooked through 2 While the fish is cooking, blanch the kale in boiling water for 2 mins, drain and refresh under cold water. Put the kale, garlic, lemon zest and juice, oil and anchovies in a food processor and blend to a coarse salsa. Season to taste. 3 Once the fish is cooked, remove from the oven and leave to rest for 5 mins. Pull apart into large chunks and serve with the onions, salsa and a dollop of crème fraîche. PER SERVING (6) 683 kcals, fat 46g, saturates 11g, carbs 25g, sugars 5g, fibre 4g, protein 37g, salt 1.9g

1 Heat the oven to 160C/140C fan/gas 4. To make the crumble, mix the crumbs, onion flakes, herbs, horseradish, 1 tsp salt and melted butter together, then set aside. Line

“

Sunday roast is a British mealtime institution, it’s often the one time of the week we gather friends and family to sit down and eat together. The concept might be traditional, but that doesn’t mean the meal itself needs to be. By trying new meats, seasonings or cooking everything together in the same pan, you keep things interesting for both you and the diners

”

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MIX UP YOUR TRADITIONAL SUNDAY ROAST

WEEKEND ROASTS

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WEEKEND ROASTS

Malt-glazed roast pork & crackling I know it’s a little odd to remove the skin on roast pork, but this is how you get both a beautiful glaze and cracking crackling. Serves 6 n Prep 30 mins plus 1 hr chilling and resting n Cook 1 hr 30 mins n

1.6kg 6-bone rack of pork, skin removed, kept separate and scored 100ml white wine vinegar ½ tsp ground nutmeg ½ tsp dried thyme 1 tbsp sea salt 50g honey 4 tbsp soy sauce 100ml chicken stock 60g malt extract 1 Put the pork skin in a shallow bowl, add a pinch of salt and pour over the vinegar. Leave for 2 mins then place, skin-side up, on a wire rack set over a roasting tray. Set aside in a cool place. 2 Mix the nutmeg and thyme with the sea salt. Score the fat on the pork loin, rub the nutmeg spice all over, then put in the fridge for 1 hr. Meanwhile, put the honey in a small saucepan, cook until it’s a dark caramel colour, then add the soy, stock and malt extract, bring back to the boil and simmer until reduced by about half. 3 Heat the oven to 200C/180C fan/ gas 6. Remove the pork from the fridge, sit in a shallow roasting tray, brush with the warm honey glaze, then cook in the oven for 10 mins, glaze again and repeat the process four more times over the next hour. When the pork has 30 mins left, put the pork skin on a tray on the shelf above. After 1 hr, check the pork is cooked with a digital thermometer – it should be 68C or above. Remove from the oven, brush with the glaze and rest for about 20 mins while the pork skin crisps to crackling. Serve the pork with the broken crackling. I serve this with roast potatoes and cauliflower cheese. PER SERVING 554 kcals, fat 41g, saturates 15g, carbs 15g, sugars 12g, fibre 0.4g, protein 31g, salt 4.4g

Roast spiced duck with plums This roast is the perfect balance of savoury, sweet and sour. n

Serves 4

Prep 35 mins plus resting

Cook 2 hrs 25 mins

1 star anise 2 tbsp coriander seeds 4 tbsp muscovado sugar 2.5kg whole duck 1 tsp olive oil 6 plums, halved and stoned 3 bay leaves 75ml red wine vinegar 300ml chicken stock 1 Heat the oven to 160C/140C fan/gas 4. Toast the star anise and coriander seeds in a dry frying pan until aromatic. Tip the toasted spices into a spice grinder with 2 tsp sea salt and grind to a fine powder (or crush using a pestle and mortar). Put the spice salt in a bowl, add the sugar, mix well and set aside.

2 Lightly score the skin of the duck in a criss-cross pattern and heat the oil in a large casserole dish. Using a pair of tongs to turn it, brown the duck well on all sides, pour off the excess fat, then sit the duck breast-side up and season all over with the sugar and spice mix. Pack the plums around the outside, then scatter over the bay leaves and pour over the vinegar and stock. 3 Roast in the oven for 2 hrs or until the duck is golden and the plums have broken down. Turn the oven right up for 10 more mins to crisp up the skin. Take the duck out of the casserole dish to rest for 10 mins and spoon the excess fat off the plums. Carve the duck and serve with a good spoonful of plums. PER SERVING 762 kcals, fat 59g, saturates 17g, carbs 22g, sugars 22g, fibre 4g, protein 33g, salt 2.9g

BBC Easy Cook 71

CHERRY NICE! Bake and slice Rukmini Iyer’s cherry-based, traybaked cakes and brownies Chocolate, cherry & pistachio fridge cake A fridge cake fit for a queen: this tiffin combines all my favourite ingredients – glacé cherries, chocolate, pistachios and golden syrup. n

Serves 8

Prep 10 mins plus 3 hrs setting

100g salted butter 200g dark chocolate (70% cocoa solids), roughly chopped 70g golden syrup 200g digestive biscuits, roughly broken 200g glacé cherries, halved 100g whole pistachios, roughly chopped 1 In a large saucepan, melt the butter, chocolate and golden syrup over a low heat, stirring continuously until smoothly melted, then turn off the heat.

No cook 2 Reserve a heaped tablespoon each of the broken digestives, glacé cherries and pistachios – you’re going to use them to decorate later – and tip the rest into the saucepan with the chocolate mixture. Stir gently to coat, then transfer the mix to a parchment lined 26.5 x 19cm roasting tin. 3 Put the tin into the fridge, and leave to set for 1 hr, then scatter over the reserved broken biscuits, cherries and pistachios. Return the tin to the fridge to set for a further 2 hrs before slicing and serving.

Food writer and author Rukmini Iyer is a regular guest chef on BBC One's Saturday Kitchen. 72 BBC Easy Cook

WEEKEND TRAYBAKES

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WEEKEND TRAYBAKES

Baked mascarpone, cherry & walnut brownies

The texture of these brownies is so light and fluffy that they definitely fall within the ‘dessert’ category rather than an afternoon snack – these would be a wonderful way to round off a dinner party, warm from the oven with an almost moussey texture from the swirled mascarpone. Leftovers (if you have any) are excellent for breakfast. Serves 8 n Prep 15 mins plus cooling n Cook 25 mins

85ml olive oil 125g dark brown soft sugar 50g dark chocolate (70% cocoa solids), chopped 90ml milk 2 medium eggs 40g cocoa powder 60g ground almonds 230g black cherries in kirsch from a jar (drained weight) 150g mascarpone 50g chopped walnuts 1 Heat the oven to 180C/160C fan/ gas 4. Measure the olive oil, sugar and chocolate into a saucepan, then stir over a low heat until the chocolate has melted and the mixture is glossy. 2 Stir in 70ml of the milk, then let the mixture cool for 5-10 mins before whisking in the eggs. 3 Stir the cocoa powder, almonds, a few sea salt flakes and half the jarred cherries into the liquid mixture. 4 Beat the mascarpone with the remaining 20ml milk until smooth, and set aside. 5 Pour the batter into a parchment lined 24.5 x 17.5cm baking tin, and drop in teaspoons of the beaten mascarpone. Use the handle of the teaspoon to draw the mascarpone gently through the chocolate mixture, then scatter over the remaining cherries and the chopped walnuts. 6 Transfer the tin to the oven and bake for 20-25 mins, until the top of the brownie looks just set. Let the brownie cool in the tin for 5 mins before transferring it gently to a wire rack. Serve warm. If made in advance, you can gently reheat in the oven for 5 mins at 180C/160C fan/gas 4. Store any leftovers in the fridge for 2-3 days.

Cherry & almond cake I cannot pass a bakery selling cherry and almond cakes without going in to get a slice – particularly welcome after or during an outing with the pup. For me, this is a perfect all-day cake – just make sure to use the nice bright red glacé cherries for full retro impact. Serves 8 n Prep 15 mins plus cooling n Cook 35 mins n

170g unsalted butter, softened 170g light brown soft sugar 3 medium eggs 100g self-raising flour 75g ground almonds 1 tsp baking powder 100g glacé cherries, halved 50g flaked almonds 1 Heat the oven to 180C/160C fan/gas 4. Whisk the butter and sugar together until

smooth, then beat in the eggs, one at a time. Gently fold in the flour, ground almonds and baking powder, taking care not to overmix. Spoon the batter into a parchment-lined 20 x 26cm roasting tin. 2 Scatter the glacé cherries and almonds over the cake, then transfer to the oven and bake for 30-35 mins, until firm to the touch and a skewer inserted comes out clean. 3 Leave the cake in the tin for 5 mins, then gently lift out onto a wire rack and leave to cool briefly before serving warm or at room temperature. Any leftovers will keep well in an airtight tin in a cool room for 2-3 days.

Recipes adapted from The Sweet Roasting Tin by Rukmini Iyer (£18.99, Square Peg). Photographs © David Loftus. Recipes supplied by the publisher are not retested by us.

BBC Easy Cook 75

Comfort in a bowl

Glorious desserts to warm the cockles – best served with ice cream or custard! Fig sponge pudding n n

Serves 6-8 Cook 1 hr

Prep 20 mins plus cooling

250g butter, softened, plus extra for the dish 5 tbsp golden syrup 4 tbsp honey 8 fresh figs 4 large eggs 250g golden caster sugar 250g self-raising flour 1 tsp baking powder 1 tsp vanilla extract FOR THE TOPPING 4 tbsp full-fat Greek yogurt 2-3 thyme sprigs (optional) extra virgin olive oil or honey, for drizzling (optional) 1 Heat the oven to 180C/160C fan/gas 4. Butter a 20cm x 22cm ovenproof dish, then pour in the golden syrup and honey. Trim the stalks from the figs, then cut a deep cross in the top, just so they open out a bit, but be careful not to cut all the way through. Sit the figs upright on top of the syrup and put them in the oven to bake for 15-20 mins until softened and starting to caramelise a little at the edges.

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2 While the figs are cooking, make the sponge mixture. Put the eggs, sugar, flour, baking powder, vanilla and 250g butter in a bowl and use an electric whisk to beat until smooth. 3 Remove the dish from the oven, scoop the figs out with a slotted spoon and set aside. Once the syrup mixture has cooled in the dish, take spoonfuls of the sponge batter and gently place them on top of the syrup. It’s best to do this all the way around the edge first, then end in the middle – this helps keep the syrup mixture separate. Smooth the batter out very gently to cover any gaps and seal the syrup mixture in. 4 Bake for 35-40 mins or until the sponge springs back when pressed. Allow to cool for around 5 mins or until just warm, then seconds before serving, dot the surface with eight small dollops of the yogurt. Top each mound with a baked fig, then scatter over some thyme leaves and drizzle with extra virgin olive oil or honey, if you like. PER SERVING (8) 733 kcals, fat 32g, saturates 19g, carbs 98g, sugars 75g, fibre 6g, protein 10g, salt 1.3g

WEEKEND COSY PUDS

M A KE A G N I M R A W AUTUMN DESSERT

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R MAKE OU

COVER

RECIPE IPA treacle tart Adding a touch of grapefruit zest brings out the vibrant hoppy bitterness we love in our beers at the moment, plus it balances perfectly with the sweetness of this classic bake. Buy a block of dessert pastry if you don’t want to make it from scratch. Serves 8-10 n Prep 45 mins plus chilling n Cook 1 hr 35 mins n

FOR THE PASTRY 250g plain flour, plus extra for dusting 125g unsalted butter, chilled and chopped 75g icing sugar 2 egg yolks FOR THE FILLING 700g golden syrup 50g honey 250g breadcrumbs ½ grapefruit, zest only (save the flesh for another recipe) 100ml red IPA 3 medium eggs honeycomb, broken into shards (optional)

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1 Make the pastry: rub the flour and butter together in a bowl with your fingertips until it resembles crumbs. Mix in the icing sugar, then the yolks. If it feels too dry, add 2 tbsp water. Shape into a ball, flatten it out into a disc, wrap in clear wrap, then chill for 30 mins. 2 Roll out the pastry on a lightly floured surface to line a 23cm fluted tart tin, about 3cm deep, allowing the edges to overhang. Chill for another 30 mins. 3 Heat the oven to 200C/180C fan/gas 6. Line the tart with baking parchment and baking beans. Bake blind for 20 mins. Remove the beans and parchment and bake for 10-15 mins more until the pastry is golden and crisp. 4 Meanwhile, mix the golden syrup, honey, breadcrumbs, grapefruit zest, beer and eggs together in a large jug or bowl. 5 Lower the oven to 160C/140C fan/gas 3. Use a small serrated knife to trim the pastry edges, then fill with the syrup mixture. Bake for 55 mins-1 hr until golden. Scatter over the honeycomb shards before serving, if you like. PER SERVING (10) 539 kcals, fat 14g, saturates 7g, carbs 94g, sugars 65g, fibre 2g, protein 8g, salt 0.8g

WEEKEND COSY PUDS

Coconut, rum & raisin rice pudding Rice cooked in rich coconut cream and laced with rum and raisin syrup, this luscious, warming dessert is a world away from anything dished up to you at school. Serves 6-8 n Prep 5 mins n Cook 50 mins

50g butter 150g short-grain pudding rice 150g golden caster sugar 2 x 400ml cans coconut milk 300ml double cream, plus a little extra 1 tsp vanilla extract FOR THE RUM & RAISIN SYRUP 150ml spiced rum 100g muscovado sugar 100g raisins 1 For the syrup, tip all the ingredients into a large saucepan and heat gently over a low heat for 5 mins, or until the sugar has dissolved and created a syrup and the raisins have plumped up. Tip into a bowl, cover and set aside. 2 In the same pan (there’s no need to clean it) melt the butter over a medium heat until sizzling, then scatter over the rice and toast in the hot butter until the butter is just starting to brown. Stir in the sugar, then pour over the coconut milk, cream and vanilla. Bring to a simmer and cook gently for 40-45 mins until the rice is tender, adding a splash more cream if it becomes too thick. 3 To serve hot, stir a third of the rum and raisin syrup through the pudding and spoon the rest over the top. To serve cold, leave the pudding to cool, then chill in the fridge to firm up so that you can serve it in scoops with the rum and raisin syrup spooned over. PER SERVING (8) 678 kcals, fat 42g, saturates 30g, carbs 59g, sugars 42g, fibre 1g, protein 3g, salt 0.2g

BBC Easy Cook 79

Pineapple & cherry sponge We’ve used coconut oil instead of butter in this pudding – it’s an invaluable storecupboard staple for those wanting to consume less dairy. Serves 6 n Prep 30 mins n Cook 2 hrs 20 mins n

140g coconut oil, plus extra for the pudding basin 432g can pineapple rings in juice 100g glacé cherries, halved 140g self-raising flour, plus 1 tsp 140g white caster sugar 2 large eggs 1 tbsp golden syrup, warmed custard, to serve

5 slices along the length of the loaf (about 2cm thick) – this is easiest if you score where you want to cut along the top before slicing. 4 Spread one side of each slice with the spread of your choice. Roll the slices up, from the shorter ends, then cut each roll in half or three so you have 10-12 roly-polys. Place them cut-side up in a baking dish. Pour over the chocolate custard, making sure each roll is soaked. Cover with cling film and leave for at least 30 mins so the bread can soak up all the custard, or chill overnight, if you like. 5 Heat the oven to 170C/150C fan/gas 3½. Brush the tops of the bread swirls with the marmalade, then bake for 45 mins until the bread has puffed up and the custard is just set. Brush with marmalade again for a glossy finish, then serve warm with double cream.

1 Line the base of a 1-litre pudding basin with a disc of baking parchment, then oil the parchment. Drain the pineapple and save the juice. Pat the rings dry with kitchen paper, then use them to line the base and sides of the basin, cutting the last couple to fill any gaps. Push a halved cherry in each pineapple hole and any other gaps – you should have some left over. 2 Heat the oven to 180C/160C fan/gas 4. Boil the kettle. Melt the remaining coconut oil in a pan or the microwave. While it cools, put 140g flour and the sugar into a bowl and stir together. Toss the remaining cherries through 1 tsp flour. 3 Pour the coconut oil into the flour mixture along with the eggs, cherries and 2 tbsp pineapple juice. Fold everything together with a spatula and gently scrape into the pudding basin. Cover the pudding with a sheet of baking parchment, then a sheet of foil, with a folded pleat down the centre. Stand in a deep roasting tin on the middle shelf of the oven and pour the kettle-hot water into the tin, to come about halfway up the sides of the basin. Bake for 2 hrs 15 mins. Insert a skewer into the centre of the pudding – it will come out clean if it’s cooked, but if not, re-cover and return to the oven for 10 mins, then check again. To serve, carefully turn it out onto a plate, then brush with the warmed golden syrup and serve hot with custard.

PER SERVING 831 kcals, fat 40g, saturates 16g, carbs 99g, sugars 48g, fibre 4g, protein 17g, salt 1.4g

PER SERVING 683 kcals, fat 39g, saturates 31g, carbs 74g, sugars 41g, fibre 2g, protein 8g, salt 0.4g

Chocolate roly-poly pudding Bread and butter pudding gets a makeover with pinwheel swirls, a marmalade glaze and the double-chocolate treatment. n

Serves 8

Prep 30 mins plus at least 30 mins soaking

100g dark chocolate, finely chopped 200ml double cream, plus extra to serve 600ml whole milk 3 eggs 140g golden caster sugar 1 large white loaf of bread, (800g) unsliced (a day or two old if possible) 300g chocolate spread, biscuit spread or canned caramel 100g marmalade, plus extra to serve 1 Melt the chocolate and cream together in the microwave, stirring every 30 seconds. Warm the milk in a large pan. 2 Whisk the eggs and sugar in a large bowl or jug. Pour in the hot milk, whisking as you do, then add the chocolate mixture and whisk to combine. 3 Remove the crusts from the bread. Use a sharp serrated knife to cut the loaf into 4 or 80 BBC Easy Cook

Cook 50 mins

WEEKEND COSY PUDS

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SAVE 15%* QUOTE ECM15

25 -28 November 2021 NEC Birmingham Entertainment | Tasting Shopping | Inspiration

A seasonal celebration awaits Gather your friends and family and join us for a delicious day out this November. We have a Show full to the brim with seasonal recipe inspiration, hands-on masterclasses, festive ideas galore and some brand-new tasting theatres with sessions that will leave you with skills to last a lifetime. Christmas is just around the corner, and we have a festive line-up like no other! Experience the buzz

of seeing your favourite chef and book your Big Kitchen, sponsored by Thermomix theatre session. Be wowed by some of the biggest celebrity chefs and experts including Michelin masters Tom Kerridge and Michel Roux Jr, Show favourites Nadiya Hussain and James Martin, and queen of baking Dame Mary Berry, plus the Hairy Bikers. Head to the website to ﬁnd out more and book!

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Show highlights

Meet the makers

Wrap up Christmas in a day

Meet the makers of all your favourite food and drink in these tasting sessions hosted by Katy Truss from Fabulous Food Finds. Take a tour of world spices, ﬁnd out about the magic of honey, taste your way through artisan cheeses or meet an award-winning chocolate producer.

Deck the halls with fabulous food and drink this season and discover delicious treats in the Producers Village and Food Champions. With luxury chocolates for Christmas from Lauden Chocolate, mouth-watering spices from BoTree Farm and premium coffee from Adams & Russell. We guarantee you won’t go home empty handed.

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Baking with sparkle

Take some time to wine and dine at the BBC Good Food Restaurant. Choose to enjoy a sit-down meal, of two or three courses, inspired by some of the most popular seasonal dishes.

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Get hands on Roll up your sleeves, stretch your skills, and get hands-on in one of our workshops. Learn from the masters and walk away with techniques and culinary essentials to impress all your friends. From cocktail making, sharpening up your knife skills, or how to make the perfect Christmas pudding. Book your workshop session today!

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Book your tickets at bbcgoodfoodshow.com *15% discount is valid on standard general admission tickets only. Excludes VIP and Saturday. Ends 28/11/21. £3.50 transaction fee per e-ticket order and £4.50 per postal ticket order. Not all celebrities appear on all days. Details correct at time of print. The BBC logo is a trademark of the BBC. © BBC. The Good Food trademark is used under licence from Immediate Media Company London Limited. †In the event that the BBC Good Food Show is postponed, cancelled or River Street Events and Immediate Media deem it unsafe to run the event in light of UK Government and Public Health England guidelines regarding Covid-19, you will be contacted directly with regards to transferring your booking to a future date or requesting a refund. Please note: refunds exclude the transaction fee and See Tickets Refund Protection cost. Organised and presented by Immediate Live. Immediate Live is the trading name of Upper Street Events Ltd and River Street Events Ltd. These businesses are owned by Immediate Media Company Limited.

TV Chefs

Three top chefs turn fish and seafood into a feast

John Torode’s prawn & pineapple curry This Penang-inspired curry was taught to me by a lovely lady after a morning of eating the island’s fantastic street food. Her curry was just pineapple, but I’ve added prawns to make it special. The toasted coconut, known as kerisik, is what makes this recipe, so please don’t skimp on that step. n

Serves 8

Prep 25 mins

Cook 40 mins

FOR THE TOASTED COCONUT 100g fresh coconut flesh 2 tsp sunflower oil FOR THE CURRY thumb-sized piece of ginger, peeled 6 garlic cloves, peeled 50g mild curry powder 100ml sunflower oil 7 curry leaves 1 cinnamon stick 1 star anise 3 cardamom pods 6 cloves 6 shallots, thinly sliced lengthways 3 tbsp tamarind paste 1 pineapple, peeled, cored and cut into chunks 1 tbsp palm sugar or brown soft sugar 400ml can full-fat thick coconut milk 24 large raw king prawns, peeled handful of coriander leaves and cooked white or brown rice, to serve 1 Finely grate the coconut, then toast slowly in a wok, stirring until evenly dark brown (it will start to smell very strong, but it will work a treat). While it’s still warm, pound to a paste with the sunflower oil using a pestle

and mortar until it looks like smooth peanut butter, then set aside. 2 Finely grate or pound the ginger and garlic together using a pestle and mortar. Make a loose curry paste by adding 150ml water to the curry powder. Heat the oil in the wok until it’s just starting to smoke, then throw in the curry leaves, cinnamon stick, star anise, cardamom pods and cloves, and cook for 1 min until fragrant. Add the shallots and ginger and garlic paste, cook for around 7 mins until softened and starting to brown, then add the curry powder paste. This is the most important part of making the curry. Ideally, cook over a very low heat and wait until the oil separates and bubbles over the paste. Scrape the bottom of the pan occasionally to remove the crust. 3 When the oil has come to the top, add the tamarind paste, pineapple and sugar. Pour in the coconut milk. When the mixture starts boiling, add the prawns and return to the boil, then stir through the toasted coconut. Season the curry with salt, scatter over the coriander and serve with cooked rice. PER SERVING (8) 380 kcals, fat 28g, saturates 13g, carbs 20g, sugars 15g, fibre 6g, protein 10g, salt 0.4g

Chef, restauranteur and food writer John Torode is a judge on BBC One’s MasterChef and Celebrity MasterChef.

84 BBC Easy Cook

WEEKEND TV CHEFS

SWEET AND SOUR CURRY

BBC Easy Cook 85

Tommy Banks’ creamy fish & leek pie I have decided to combine two of my favourite dishes – fish pie and creamed leeks – in this lighter but still thick and creamy fish pie, which is also gluten-free. Baking rather than boiling the potatoes for the topping might take a little longer, but it’s also less work. You get that incredible baked potato flavour that works so well with melted cheese, plus you get the skins, which you can bake until crisp or load with cheese for another day. n

Serves 4-6

Prep 20 mins

Cook 2 hrs

FOR THE MASH TOPPING 1.5kg Rooster or Maris Piper potatoes, unpeeled 200ml double cream 50ml milk 50g grated cheddar 50g grated parmesan FOR THE FISH PIE MIX 100g butter 3 leeks, thinly sliced ¼ tsp ground nutmeg 1½ tbsp wholegrain mustard 100ml dry white wine or dry vermouth 200ml double cream ½ small bunch of chives, chopped ½ lemon, zested and juiced 125g skinless smoked haddock, cut into large chunks

125g skinless salmon, cut into large chunks 125g raw king prawns 1 Heat the oven to 200C/180C fan/gas 6. Prick each potato a few times with a knife (to prevent them from bursting) and bake on a baking tray for 1 hr-1 hr 30 mins or until soft when pressed. Cut the potatoes in half and scoop out the flesh into a bowl and mash with a fork or ricer. Save the skins for another day. While the potato is still hot, mix in the cream and milk to make a smooth mash, season and set aside. 2 While the potatoes are baking, make the fish pie mix. Put a large frying pan over a medium heat. Melt the butter and cook the leeks slowly for 10 mins until

they are sweet and tender, then season and add the nutmeg. Stir in the wholegrain mustard, then pour in the wine or vermouth and reduce until there is almost no wine left. Pour in the cream and simmer for about 10 mins until reduced by half. Remove from the heat, and add the chives along with the lemon zest and juice. Taste for seasoning. 3 Stir the haddock, salmon and prawns into the creamed leeks and transfer to a medium baking dish, then top with the mashed potato, smooth over to cover the fish, and scatter over the cheeses. Bake for 25-30 mins until the cheese has turned golden brown. PER SERVING (6) 833 kcals, fat 60g, saturates 35g, carbs 42g, sugars 6g, fibre 6g, protein 24g, salt 1.2g

Tommy Banks is chef-owner at The Black Swan in Oldstead (blackswanoldstead.co.uk) and Roots in York (rootsyork.co.uk).

86 BBC Easy Cook

WEEKEND TV CHEFS

Tom Kerridge’s spice-cured tuna tacos

Use the freshest tuna possible as you’re basically eating it raw. If you can’t get fresh fish, use diced smoked salmon, picked white crabmeat, or cooked king prawns instead. n n

Serves 8 n Prep 45 mins plus curing Cook 15 mins

FOR THE FISH 400g fresh tuna, cut into 1cm dice 3 tbsp olive oil 2 limes, zested, 1 juiced 1 tbsp cumin seeds 1 tbsp coriander seeds ½ tsp chilli flakes FOR THE AVOCADO PURÉE 3 ripe avocados, de-stoned and peeled 3 tbsp coriander leaves 1 tbsp pickle liquor from the pickled jalapeño chillies, see below TO SERVE 8 small soft flour tacos oil, for brushing and drizzling pickled jalapeño chillies 50g pomegranate seeds 1 bunch of coriander, chopped, with a few leaves left whole 4 spring onions, shredded 2 limes, cut into wedges 1 In a bowl, drizzle the tuna with the olive oil and scatter over the lime zest. Stir and put in the fridge for 20 mins. Toast the cumin and coriander in a small frying pan, then tip into a pestle and mortar with a pinch of salt and the chilli flakes and crush to a coarse powder. Stir the spice mix into the tuna with the lime juice and chill for at least 10 mins or up to 1 hr. 2 To make the avocado purée, put all the ingredients in a food processor with a pinch of salt and blitz until you have a smooth purée, adding a little oil if it’s too thick to blitz. 3 If you like crispy tacos, heat the oven to 180C/160C fan/gas 4, brush with a little oil, and bake for 10-15 mins. To serve, spoon on some avocado purée and spread out to the edge. Add the spiced tuna and sprinkle over the chillies, pomegranate seeds, coriander and spring onions, drizzle with more oil and add a lime wedge to the plate. PER SERVING 347 kcals, fat 18g, saturates 4g, carbs 25g, sugars 4g, fibre 6g, protein 18g, salt 1.1g

Tom Kerridge is a BBC regular. He hosts several TV series, including Lose Weight and Get Fit and Fresh Start.

BBC Easy Cook 87

easycook next month CHRISTMAS, SORTED!

ALL YOU NEED FOR A FAB FESTIVE SEASON •Our 10 best starters, mains, sides and puddings

PLUS! •Homemade gifts •Great kids' party food •Easy ideas for leftovers

s a m ist ke r h C a c < < g < din pud

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ON SALE 4 NOV

WEEKEND APPLES

10 WAYS WITH APPLES Apple & hazelnut cookies

Cinnamon stewed apples

These have a soft, slightly chewy texture as they contain apple instead of sugar. Melt 50g butter and 2 tbsp maple syrup together. Add 1 grated eating apple and cook, stirring, until it softens. Stir in 1 tsp cinnamon and 50g raisins. Mix 50g oats, 50g flour, and 40g chopped hazelnuts in a bowl, pour in the apple mixture, then add 1 egg and mix really well. Spoon 9 mounds onto a buttered baking tray, well-spaced apart, then gently press into discs. Bake at 180C/160C fan/gas 4 for 18-20 mins until golden. Cool on a wire rack. Makes 9.

n Chop

3 cooking apples and put in a pan with 4 tbsp sugar, 1 tbsp each lemon juice and water, a good handful raisins and ½ tsp cinnamon. Cover and simmer for 8-10 mins. Serves 4.

Easy apple sauce n Make

as above, but without the raisins and cinnamon. Serves 4-6.

Cinnamon cashew spread with apple slices n Soak

50g cashew nuts in boiling water so they soften a little. Drain, then add 1 tbsp coconut oil and ½ tsp cinnamon, Blitz with a stick blender to chop the nuts to a paste. Serve on fruit toast with 2 apples slices and lemon wedges for squeezing over. Serves 2.

Apple crostini n Toast

8 baguette slices, drizzle with olive oil, then top with thin slices of cheddar, apple wedges and chopped walnuts. Drizzle with a little honey. Serves 4.

Peanut apple crunchies n Slice

2 eating apples across and core. Spread with peanut butter, then press into toasted sunflower seeds and raisins. Serves 2.

Chocolate apple webs n Push

lollipop sticks through the core end of 2 eating apples, then drizzle over melted chocolate to create a spider’s web effect. Leave to set. Serves 2.

Apple-berry smoothie n Whizz

2 eating apples, 150g frozen raspberries, 150ml yogurt, the juice of ½ lemon, 2 tbsp oats and 100ml milk in a blender until smooth. Add water or extra milk to dilute if thick. Serves 4.

Honeyed apple crisps

Applejack with ginger

n Arrange

n Peel

apple slices (cut across and 3mm thick) on a wire rack on a baking tray. Brush with 1 tbsp warm honey, then bake at 180C/160C fan/gas 4 for 15 mins, turn over and brush the other side with another 1 tbsp honey. Bake for another 10-15 mins or until golden and crisp. Cool. Serves 2.

and grate 1kg eating apples, then simmer in a covered pan with 50g sugar until almost cooked. Add 150g salted butter, 75g golden syrup, ½ tsp ground ginger. Then stir in 200g oats. Tip into a 20cm sandwich tin and bake at 180C/160C fan/ gas 4 for 30 mins until golden. Cut into 6. BBC Easy Cook 89

OCTOBER

Need some inspiration? Look no further than our at-a-glance guide MEAT & POULTRY Butter chicken 22 Cajun chicken stew 22 Chicken skewers with minty carrots 12 Chicken with mushrooms 10 Chipotle pork with avocado salsa & rice 11 Crispy chilli beef 52 Fontina, prosciutto & sage-stuffed French toast 35 Goat’s cheese & thyme stuffed chicken 36 Seared lamb with butter beans & feta 30 Lebanese-style chicken wraps 22 Lemongrass beef stew with noodles 15 Lemongrass beef with noodles 15 Lemony crumbed turkey with broccoli-bean smash 49 Malt-glazed roast pork & crackling 71 Peanut butter rainbow rice 17 Pesto chicken 14 Roast cauliflower with prosciutto & taleggio 35 Roast spiced duck with plums 71 Sausage & fennel meatballs with lentils 53 Sausage & sweet potato traybake 20 Skinny chicken Caesar salad 22 Spicy chicken katsu 43 Spicy chicken salad with papaya 24 Spicy lamb flatbreads 12 Stilton & walnut chicken 36 Stuffed chicken with lemon, capers & chilli 14 The stickiest wings 43 The ultimate cheeseburger 40 Turkey chilli jacket potatoes 28 Veg-packed cheeseburgers 17

FISH & SEAFOOD

Creamy fish & leek pie 86 Mustard salmon & veg bake with horseradish sauce 10 Prawn noodles 28

Pasta salad with tuna, capers & balsamic dressing 31 Pea & mint fishcakes 18 Prawn & pineapple curry 84 Pepper lime salmon with black-eyed beans 53 Roast salmon with rye & horseradish crumble & kale salsa verde 68 Spice-cured tuna tacos 87 Sticky cod with celeriac & parsley 11 Sweet jacket potato with chilli prawns 48 Tomato & anchovy risotto with crispy crumbs 50

VEGETARIAN Anytime eggs 48 Aubergine tabbouleh with coconut dressing 21 Cherry tomato, kale, ricotta & pesto pasta 12 Chutney-baked feta & lentil salad 24 Coconut cashew & butternut squash curry 18 Feta & semi-dried tomato omelette 51 Harissa aubergine kebabs with minty carrot salad 12 Potato, cheddar & red onion pasties 14 Pumpkin curry with chickpeas & spinach 59 Romano peppers with chipotle salsa 36 Squash, ricotta & sage pasta bake 60 Stuffed peppers with feta topping 24

SIDES, STARTERS & EXTRAS Apple-berry smoothie 89 Chickpea & apple slaw 24 Cinnamon cashew spread with apple slices 89 Coronation egg mayo sandwiches 39 Easy apple sauce 89 Goat’s cheese & pear salad 24 Ham & cheddar toasts 35 Ham & cheddar slice 14 Italian-style rolls 38 Leek, fennel & potato soup with cashel blue cheese 37 Open mackerel sandwich with fennel slaw 13 Ploughman’s sandwich 39 Posh BLT 38 Pumpkin soup 59 Simple smoked mackerel pâté 13 Tuna potato salad 24

BAKING & SWEET TREATS Apple & hazelnut cookies 89 Apple crostini 89 Applejack with ginger 89 Baked mascarpone, cherry & walnut brownies 75 Black cat cake 62 Blackberry & apple oat bake 33 Blueberry & nut oat bake 32

Stuffed peppers with feta topping, p24 90 BBC Easy Cook

Fig sponge pudding, p76 Cherry & almond cake 75 Chocolate apple webs 89 Chocolate roly-poly pudding 80 Chocolate-covered Halloween pretzels 66 Chocolate, cherry & pistachio fridge cake 72 Cinnamon stewed apples 89 Classic pumpkin pie with pecan & maple cream 57 Cocoa & cherry oat bake 33 Coconut, rum & raisin rice pudding 79 Fig sponge pudding 76 Frozen pumpkin cheesecake 61 Griddled bananas with nutty chocolate custard 54 Halloween cupcakes 64 Homemade hot chocolate 3 Honeyed apple crisps 89 Instant frozen berry yogurt 55 IPA treacle tart 78 Open pear & berry pie 6 Pastry snakes 66 Peanut apple crunchies 89 Pineapple & cherry sponge 80 Pumpkin spice scones 65 Spider biscuits 67 *We do not nutritionally analyse book lifts, and some of our recipes may not state the salt and sugar content

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