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Affordable Meal Ideas Eating on a budget
Rob Donachie & Santa Tracuma/January 2021
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All recipes are only guides to your own imagination and creations. Once you have made it the first time it can be changed to suit your needs or to suite your taste. Be adventurous with food, use a recipe as a base to create what you like to eat.
Contents • • • • • • • • • • • •
Food safety at home Easy egg dishes Pan fried toasties Soup Easy potato dishes How to Sauces Vegetarian and vegan Tinned fish ideas One pot meals and stews Store cupboard ingredients Recommended raw food weights per serving per person/Eatwell plate
Rob Donachie & Santa Tracuma/January 2021
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Food safety at home: Introduction Food poisoning is an illness caused by eating or drinking contaminated food. You can reduce your risk of food poisoning by practicing food safety at home. The following explains how to store, prepare and cook food safely, as well as how to have good kitchen hygiene.
Food storage Always eat food before its use-by date. Food that has passed its use-by date is not safe and should not be sold or eaten. The best before date (sometimes written as ‘BBE’) tells you when the quality of the food will start to get worse, for example, the colour or texture might change. It can still be safe to eat. The best before date only applies if you have stored the food according to its packaging instructions. You should also check the food label for how long the food will stay safe after opening the packaging. Some foods need to be eaten within 1-2 days of opening. Store canned foods in a cool, clean, dry place. Try to keep dry foods, such as cereal or bread, airtight. Exposure to air can cause the quality of food to change. If you are unsure about the safety of a food item, throw it out. When storing food always rotate, fresh food to the back and new food to the front
Refrigerator Check that the temperature of your fridge is at 5°C or lower. You should also check that the fridge is not over-packed, as cool air needs space to move around. Keep raw meat, poultry and fish in sealed containers at the bottom of the fridge. This will stop their juices from dripping onto other food and reduce the risk of crosscontamination. Keep cooked food and ready-to-eat items (such as yogurts and cheese) on the middle and top shelves.
Putting leftovers in the fridge Leftover cooked rice is high-risk and must be cooled and put in the fridge within one hour of cooking. All other leftovers should be put in a clean, covered container and stored in the fridge within 2 hours of cooking. Always eat refrigerated leftovers within 3 days. Rob Donachie & Santa Tracuma/January 2021
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Freezer Freezing food helps to keep it fresh for longer. When you are freezing food, wrap it in an airtight freezer bag or container, label it and date it. Always freeze food before its use-by date. Visit the Safe Food website for a list of foods that are suitable for freezing and foods that are not suitable for freezing.
Freezing leftovers If you are freezing leftover food from a meal, make sure that it has cooled before putting it in the freezer. Freezing food when it is hot will increase the temperature of the freezer and could cause other foods to defrost.
Defrosting frozen food Some food is safe to cook from frozen. Check the packaging on your frozen food for cooking instructions. If the food cannot be cooked from frozen, you will need to defrost it. The safest way to defrost frozen food is in the fridge. Put the food in a container or on a large plate at the bottom of the fridge so that it cannot drip onto other food. It takes approximately 24 hours to fully defrost 2-2.5kg of frozen food in the fridge. Larger items of food, such as a frozen turkey, may take longer. When the food has thawed fully, cook it or eat it within 24 hours. Only defrost food in the microwave if you are going to cook and eat it straight away. Check the defrost settings on your microwave first. Never refreeze food that has been defrosted.
Food preparation Wash your hands thoroughly in hot, soapy water before handling food. You should also wash your hands during food preparation if you have touched raw meat, eggs or poultry. Do not prepare food for others if you are feeling unwell.
Rob Donachie & Santa Tracuma/January 2021
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Washing food Always wash raw fruit and vegetables before eating them. To wash fruit and vegetables properly, rub or brush them under a cold running tap. It is not advisable to wash raw chicken under running water, as this can cause bacteria to splash onto other kitchen surfaces. You can kill harmful bacteria on chicken by cooking it properly.
Cooking All types of raw meat can carry bacteria, but you can kill the bacteria by cooking the meat properly. You can serve some meats ‘pink’, such as beef steak or lamb chops. Other meats, such as chicken or sausages, must be cooked through Vulnerable people, including pregnant women, babies and toddlers, should avoid eating rare or pink lamb and beef. They should also avoid eating raw or lightly cooked eggs. When using the microwave to cook, always rotate and stir food to make sure it cooks evenly. Leave the food to stand for a few minutes before you check that cooking is complete – food continues to cook even when the microwave is turned off.
Re-heating food When you are re-heating food, heat it until it is steaming hot all the way through (above 75°C) – this will kill any bacteria that may have grown on the food when it was in the fridge. Food should never be re-heated more than once and leftover food should be used within a day of preparation.
Kitchen hygiene Kitchen surfaces Wash all work surfaces, such as your kitchen counter and sink, with hot soapy water or disinfectant. Wiping surfaces with a damp cloth is not enough to kill harmful bacteria. You should also clean your fridge and cupboards regularly by throwing out old food and washing the inside surfaces with warm, soapy water.
Dishcloths and tea towels Change your dishcloth and tea towel regularly and wash well after each use. Avoid storing your dishcloth and tea towel near food or on clean surfaces. Wash dirty dishes in warm or hot soapy water. Dry them using a clean tea towel or allow them to air-dry.
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Cutting boards Always use separate cutting boards and utensils for cooked and raw food to prevent cross contamination. Wash cutting boards thoroughly with hot, soapy water between uses. Discard cutting boards if they become excessively worn or develop hard-to-clean grooves.
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Easy egg dishes How to fry an egg Serves 1 (can be easily doubled) • • •
1 egg 2 tsp butter or 1 tbsp oil Salt & cracked pepper to taste
1. Heat the butter until it melts (or heat the oil). 2. Crack the egg onto a small cup (do not crack it straight into the pan in case some shell ends up in there as well). Gently empty into the pan. 3. Cover with a lid and leave for 3 minutes over a low heat. Check the white is set and, if not, leave it for another 30 seconds and check again. 4. Season to taste. Equipment required: • •
Frying pan Spatula/egg lifter
How to scramble an egg Serves 1 (can be easily doubled) • • •
2 eggs 2 tsp butter Salt & cracked pepper to taste
1. Crack 2 eggs into a bowl and season with salt and pepper. Lightly beat with a whisk until the yolks and whites are combined. 2. Heat a frying pan over a medium heat. Melt the butter in the pan and swirl so the base and sides are covered. When the butter starts to foam, pour in the eggs and stir immediately with a wooden spoon. Keep stirring gently as they cook to break up the egg and help it to ‘scramble’. This should take 3–5 minutes. 3. Serve immediately Equipment required: • • • •
Frying pan Mixing bowl Whisk Wooden spoon
Rob Donachie & Santa Tracuma/January 2021
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How to boil an egg Serves 1 (can be easily doubled) • •
1 egg Pinch of salt
1. Fill a small saucepan ¾ of the way full of water and bring it to a fast boil. 2. Add a ½ tsp of sea salt, using a spoon, gently lower the eggs into the water. Take care not to splash or drop the eggs into the water as the shell will crack and the egg will spill out. 3. Using a timer, boil the egg for the required time depending on how you like your eggs. • 5 minutes: set white and runny yolk – just right for dipping into • 6 minutes: liquid yolk – a little less runny • 7 minutes: almost set – not runny but sticky • 8 minutes: softly set • 10 minutes: the classic hard-boiled egg – can be mashed but not to dry 4. Remove the eggs with the spoon and serve with hot or allow to cool before peeling. Equipment required: • • •
Saucepan Slotted spoon Egg timer or mobile phone with a timer
How to poach an egg Serves 1 • •
1 egg Splash of vinegar
1. Crack your egg into a small cup or onto a saucer, this makes it easier to slide into the pan. 2. Bring a pan of water filled at least 5cm deep to a simmer, add the vinegar. Bring to a gentle simmer. 3. Stir the water to create a gentle whirlpool to help the egg white wrap around the yolk. 4. Slowly tip the egg into the centre. Make sure the heat is low, there should only be small bubbles rising. 5. Cook for 3-4 minutes or until the white is set. 6. Lift the egg out with a slotted spoon (spoon with holes) and drain it on kitchen paper. Equipment required: • •
Saucepan Slotted spoon
Rob Donachie & Santa Tracuma/January 2021
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How to make a basic omelette Serves 1 • • • •
3 eggs 1 tsp oil 1 tsp butter Salt and cracked pepper to taste
1. Crack the eggs into a bowl with the seasoning. Whisk until whites and yolks are combined. 2. Heat the oil and butter in a non-stick frying pan over a medium-low heat until the butter has melted and is foaming. 3. Pour the eggs into the pan, swirl from one side to another to allow the eggs to cover the surface of the pan completely. Let the mixture cook for about 20 then swirl again. 4. Repeat once or twice more until the egg has just set. 5. At this point you can fill the omelette with whatever you like. Scatter the filling over the top of the omelette and fold gently in half with the spatula. Slide onto a plate to serve. Suggested fillings: • grated cheese • sliced ham • chopped fried bacon • fresh herbs • sautéed mushrooms Use your imagination, any filling of your choice could work. It’s a good way of serving up leftovers.
Equipment required: • • • •
Frying pan Spatula or egg lifter Small mixing bowl Whisk or fork
Ham and cheese omelette Rob Donachie & Santa Tracuma/January 2021
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Eggy bread Serves 1 (can be easily doubled) • • • • •
2 eggs 1 tbsp milk 2 slices white bread or brown bread 1 tbsp butter Salt and cracked pepper to taste
1. Lightly beat the egg and milk in a bowl. Season with salt and black pepper. 2. Dip each slice of bread into the egg mixture, making sure it has soaked up all of the liquid. 3. Heat a frying pan over a medium heat and add the butter. Swirl the butter around the pan and when it's beginning to foam, add the bread and fry on each side for 1 min or until golden brown. 4. Can be served with bacon or fruit. Equipment required: • • •
Frying pan Spatula or egg lifter Small mixing bowl
Pan fried eggy bread with bacon
Rob Donachie & Santa Tracuma/January 2021
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BLT and egg bake Serves 4 • • • • • •
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65 ml mayonnaise 5 slices bread, toasted 40g grated cheese 12 bacon strips, cooked and chopped 2 tablespoons butter 2 tablespoons all-purpose flour 1/4 teaspoon salt 1/8 teaspoon cracked black pepper 250ml milk 4 large eggs 1 medium tomato, halved and sliced 100g grated cheddar cheese 2 spring onions, thinly sliced Shredded iceberg lettuce or side salad
1. Preheat oven to 180*C. 2. Spread mayonnaise on one side of each slice of toast and cut each slice 6 pieces. Arrange toast, mayonnaise side up, in a greased 20cm square baking dish. Top with 40g grated cheese and chopped bacon. 3. In a small saucepan, melt butter. Stir in flour, salt and pepper until smooth. Gradually add milk. Bring to a boil; cook and stir until thickened, 2 minutes. Pour over bacon. 4. In a frying pan, fry eggs over medium heat until they reach desired doneness; place over bacon. Top with tomato slices; sprinkle with 100g of cheddar cheese 5. and spring onions. Bake, uncovered, 10 minutes. Cut in squares; serve with lettuce or side salad. Equipment required: • • • • • •
Frying pan Saucepan Oven proof dish Spatula or egg lifter Small mixing bowl Whisk or fork
Rob Donachie & Santa Tracuma/January 2021
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Egg and sausage wrap Serves 2 (can be easily doubled) • • • • • • • • •
2 tsp butter or 1 tbsp oil 2 tbsp finely chopped onions 2 sausages casings removed Pinch of thyme and oregano 2ml lazy chopped garlic (available at any supermarket) 2 eggs Salt and cracked black pepper to taste 50g grated cheddar cheese 2 flour tortillas (8 cm), warmed
1. Heat the butter or oil in a frying pan. Add the onion and gently fry until transparent. 2. Add the sausage meat and garlic, cooked through, breaking into crumbles, 6-8 minutes. Drain any excess oil and return to the pan. 3. In a small bowl, whisk until whites and yolks are combined. 4. Add egg to the sausage mixture. 5. Cook and stir until eggs are thickened and no liquid egg remains. 6. Stir in cheese. Spoon 1/2 cup egg mixture across centre of each tortilla. Add toppings of your choice. Fold bottom and sides of tortilla over filling and roll up. Suggested toppings: • • • • • • •
Chopped tomato Shredded iceberg lettuce Chopped spring onions Salsa of your choice Equipment required: Frying pan Spatula or egg lifter Small mixing bowl
How to Tell if an Egg Is Fresh. Without cracking it, you can do a simple test by putting the egg in a bowl of water: If it sinks, it is fresh. If it stands upright, it is a few days old. If it floats, it is rotten.
Rob Donachie & Santa Tracuma/January 2021
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Pan fried toasties:
Basic toastie Serves 1 (can be easily doubled) • •
2 slices of white or brown sandwich loaf 20g butter softened
1. Butter the bread. 2. Place butter side down on a cutting board. 3. Place filling of your choice on the unbuttered side. 4. Top with the remaining slice, buttered side to the outside. 5. Pre-heat a frying pan over a low to medium heat. 6. Gently wrap sandwich in parchment paper. 7. Place in frying pan and pan fry about 3-4 minutes before gently turning. 8. Repeat till crispy and brown on both sides. Equipment required: • • • •
Cutting board Kitchen knife Parchment paper Frying pan
Suggested fillings: • Sliced ham • Grated cheddar cheese • Tuna mayonnaise • Cooked bacon • Sliced cooked sausages • Fried egg • Sauté onions and sweet peppers • Roasted vegetables Fillings can be used individually or mixed and matched
Tuna mayonnaise • • •
1x 110g tin tuna drained Salt and cracked pepper to taste 2 tbsp mayonnaise
1. Mix all ingredients together and adjust seasoning as required.
Rob Donachie & Santa Tracuma/January 2021
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Soup:
Tomato, chickpea and pasta soup Serves 2 • • • • • • •
1 tbsp vegetable oil 1 tsp lazy garlic 400g tin chickpeas, drained and rinsed 400g tin chopped tomatoes 400ml vegetable stock 50g dried macaroni Salt and ground black pepper
1. Heat the oil in a saucepan, add the garlic, the chickpeas and stir in along with a generous amount of salt and pepper. 2. Stir in the chopped tomatoes, chicken stock and macaroni. Bring to the boil, then reduce the heat until the soup is just simmering. 3. Cook the soup for 15 minutes, or until the pasta is tender. 4. Adjust the seasoning and serve. Equipment required: • • • •
Saucepan Wooden spoon Colander Teaspoon
Potato soup Serves 6 • • • • • •
55g butter 425g potatoes, peeled and diced to ½ cm 110g onions, diced 900ml chicken stock or vegetable stock 120ml milk salt and cracked black pepper
1. Melt the butter in a saucepan. When it foams, add the potatoes and onions and toss them in the butter until well coated. 2. Sprinkle with salt and pepper. Sweat on a gentle heat for approximately 10 minutes. 3. Add the stock, bring to the boil and continue to cook for about 10-15 minutes or until the vegetables are soft. 4. Add the milk and purée the soup with a blender or food processor. (Can be left chunky and thickened slightly with corn flour) Taste and adjust seasoning.
Rob Donachie & Santa Tracuma/January 2021
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Equipment required: • • • •
Cutting board Kitchen knife Saucepan Wooden spoon, Hand blender
Smoky Red Lentil Stew Serves 6 • • • • • • • • •
1 tbs. vegetable oil 1 small onion chopped 2 carrots chopped 3 celery stalks chopped 1 tsp. smoked paprika ½ tsp salt ¼ tsp cumin 1 litre vegetable or chicken stock 1 ½ cups dried lentils
1. In a saucepan, sauté the onion in the oil over medium-low heat for 5 minutes, or until tender. 2. Add the carrots and celery, and sauté until all the vegetables are tender. 3. Add the seasonings and cook for another minute, stirring constantly. 4. Add the stock and the lentils. 5. Bring to a boil and then lower the heat to simmer for 10 to 15 minutes till the lentils are tender. Equipment required: • • • •
Cutting board Kitchen knife Saucepan Wooden spoon
Lentil and tomato soup with soured cream Rob Donachie & Santa Tracuma/January 2021
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Broccoli and Pea Soup Serves 4 • • • • • • • • • •
1 large head of broccoli, roughly chopped 2 onions, roughly chopped 1,5 litres vegetable stock 30g butter 1 tbsp olive oil ½ tsp dried thyme 2 bay leaves 100g frozen peas 1 400g tin of chickpeas, drained and rinsed Cracked pepper to taste
1. Melt the butter and oil in a saucepan and sweat the onions. Add the broccoli, stock, thyme and bay leaves. Cook until the broccoli is tender. 2. Remove the bay leaves from the pot. Add the peas and chickpeas and blend until smooth. Bring back up to temperature, season to taste. Equipment required: • • • • •
Cutting board Kitchen knife Saucepan Wooden spoon Hand blender
Carrot Soup Serves 6 • • • • • • •
50ml vegetable oil ½ onion diced 250g carrots grated 500g peeled potatoes grated 1,5 litre vegetable or chicken stock 125 ml orange juice orange juice Salt to taste
1. Heat the oil in a saucepan, add the onion and sauté till translucent 2. Add the carrots and potato, cook covered over low heat until they begin to soften. 3. Add the stock and orange juice, and season with salt to taste. 4. Gently simmer for about 40 minutes, until the vegetables are very tender. Blend or leave chunky (If left chunky, thicken to desired consistency with cornflour) Equipment required: • •
Cutting board. Kitchen knife Saucepan. Wooden spoon
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Hand blender
Rob Donachie & Santa Tracuma/January 2021
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Easy potato dishes:
Baked jacket potato Serves 1 (can be easily doubled) • • •
Baking potato 2oml vegetable oil Pinch of salt
1. Pre-heat oven to 200*C 2. Prick the potato all over to release steam during cooking and prevent it from exploding. 3. Rub with oil and salt. 4. Place on baking tray and bake for 1 and half hours turning halfway through cooking. Suggested fillings: • • • •
Grated cheese Baked beans Tuna mayonnaise Any leftover stews or bolognaise sauce
Equipment required: • •
Fork Oven tray
Oven chips Serves 1-2 (can be easily doubled) • • •
1-2 large baking potatoes 1 tbsp vegetable oil Salt and cracked black pepper
Preheat the oven to 200*C. Cut the potatoes into chunky chip-sized wedges Bring a saucepan of water to the boil. Carefully place cut potato wedges into the saucepan, cover and boil for 5 minutes. Drain. Line a baking sheet with parchment paper. In a bowl toss the potatoes with oil and seasoning, coat well.
Rob Donachie & Santa Tracuma/January 2021
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Saucepan Baking sheet Parchment paper Kitchen knife, Cutting board
Filled potato skins Serves 1 (can be easily doubled) • • •
1 baking potato or leftover baked jacket potato Pinch of salt and cracked black pepper 1 tsp butter 1. 2. 3. 4. 5. 6. 7. 8. 9.
Pre-heat oven to 180*C Fill a saucepan with enough water to cover the potato, add the salt. Bring to the boil. Add the potato and boil until it a knife goes in easily. Remove from water and cool. Half the potato and scoop out the centre of the potato. Mash the scooped-out potato, add butter, salt and pepper to taste. Mix ingredients of your choice to the mashed potato. Fill the potato skin, place on a baking sheet and bake for 20 minutes or until golden brown.
Equipment required: • • • •
Saucepan Spoon Potato masher Oven tray
Suggested fillings: • • • • • • • • •
Grated cheese Cooked bacon chopped Cooked sausages chopped Chopped ham Tomato salsa Fried chopped onions Fried mushrooms Any leftover stews Any leftover vegetarian dishes
Rob Donachie & Santa Tracuma/January 2021
Ham and cheese filled potato skins
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Roast new potatoes Serves 4 (can be easily doubled) • • • •
675g new potatoes, cut into half 100ml vegetable oil 1 tsp dried rosemary Salt and cracked pepper to taste
1. 2. 3. 4.
Preheat oven to 200*C Line a baking sheet with parchment paper. Coat potatoes in oil and season with rosemary, salt and pepper. Place potatoes in lined baking sheet, bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. 5. Toss them occasionally to ensure that they brown on all sides. Rosemary can be substituted with• Dried thyme • Dried oregano • Lazy garlic • Smoked paprika Equipment required: • Roasting tin • Parchment paper • Knife • Cutting board
Rob Donachie & Santa Tracuma/January 2021
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Mashed potatoes • • • •
500g potatoes, such as Maris Piper 50g butter 1-2 tbsp milk salt and freshly ground black pepper, to taste
1. Peel the potatoes and ¼ them. 2. Place the potatoes in a large pan of water over a high heat. Add a pinch of salt and bring to the boil. 3. Boil the potatoes gently until tender. When you can break the potatoes with a fork or cut them easily with a knife, they're done. Drain them in a colander. 4. Leave the potatoes in the colander until the steam has evaporated (about 3-4 minutes). If the potatoes are still wet when you start to mash, you will end up with watery mash. 5. Place the potatoes in a large bowl and mash them with a potato masher. The longer you mash them, the lighter and fluffier they'll become. 6. Add the butter and mash it into the potatoes. One melted, add the milk. 7. Mash again and check the consistency, adding more milk if necessary. Adjust the seasoning by adding salt and ground pepper.
Equipment required: • Saucepan • Potato masher • Knife • Colander
Rob Donachie & Santa Tracuma/January 2021
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Roasted potatoes and vegetables Serves 6 • •
8 new potatoes, quartered 4-5 carrots, peeled and sliced lengthwise and then cut into large sticks about 10cm long • 100g green beans • 2 courgettes topped, tailed and sliced, about 2cm slices • 200g cherry tomatoes • 100ml vegetable oil • Salt and cracked pepper to taste • ½ tsp each of dried thyme and dried oregano • ½ tsp lazy garlic Preheat oven to 200*C. Line a baking sheet with parchment paper. Place potatoes in a mixing bowl, add half the oil and mix well. Place in the roasting tin and roast for 15 minutes. Remove baking sheet from oven and using a spatula or wooden spoon, give the potatoes a little turn. Mix the vegetables with remaining oil, seasoning and herbs. Add to the baking sheet with the potatoes and return to oven. Roast an additional 20-25 minutes.
Equipment required: • • • • •
Oven tray Parchment paper Mixing bowl Kitchen knife Spatula or wooden spoon
Roasted potatoes and vegetables
Rob Donachie & Santa Tracuma/January 2021
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Colcannon Serves 4-6 • • • • •
6 potatoes peeled and quartered 250g white cabbage stems removed, chopped 1 small onion peeled and chopped 100g butter Salt and cracked pepper to taste
Fill a saucepan with water, add ½ tsp salt and simmer the potatoes till soft in the middle when pierced with a sharp knife. Drain and mash. Add half the butter and seasoning, mix well. In a different saucepan, blanch the cabbage in boiling water for 1 minute. Drain and keep one side. Roughly chop the cabbage. Melt half the butter and sweat the onion and cabbage until translucent. Add the cabbage to the potato, mix well, adjust seasoning if required. Equipment required: • • • • •
Kitchen knife Cutting board Saucepan Potato masher Wooden spoon
Rob Donachie & Santa Tracuma/January 2021
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Pan Haggerty Serves 6 • • • • •
100g butter, divided 1 onion, peeled and thinly sliced 4 baking potatoes, peeled and thinly sliced 120g cheddar cheese, grated Salt and cracked pepper to taste
Heat the oven to 200*C Heat 30g butter in a frying pan and sweat the onions till soft, not browned. Melt half the remaining butter and pour into an oven proof dish, swirl to cover the bottom. Arrange a layer of potatoes in the dish, add a layer of onions. Sprinkle a layer of cheese and seasoning. Repeat the layers ending with potatoes on top. Dot with the remaining butter and bake for 45 minutes till golden or until soft in the middle when pierced with a sharp knife. Equipment required: • • • • •
Frying pan Wooden spoon Knife Cutting board Oven proof dish
Oven roasted pan haggerty
Rob Donachie & Santa Tracuma/January 2021
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How to:
How to cook rice Serves 2 • • •
470ml water (2 cups) ½ tsp salt 185g basmati rice (1 cup)
1. 2. 3. 4.
In a saucepan, bring the water and salt to the boil. Add the rice and stir to loosen the grains. Bring back to simmer. Place a lid on the saucepan, turn the heat down low and simmer for about 20 minutes stirring from time to time to prevent sticking and burning. 5. When cooked, drain in a colander and cool under cold running water. 6. Drain off all water and store in a refrigerator. Equipment required: • • •
Saucepan Wooden spoon Colander
How to cook pasta (80-100g dried pasta per person) • •
1 litre water per 100g of dried pasta 1 tsp salt per 1 litre of water
1. 2. 3. 4.
Bring salted water to the boil. Add dried pasta. Boil stirring so that pasta does not stick together. Once pasta is soft but still with a slight crunch, remove from heat and pour into a colander. 5. If cooking for later use, cool under cold running water. 6. Drain the water and refrigerate. Equipment required: • •
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Saucepan Wooden spoon Colander
Rob Donachie & Santa Tracuma/January 2021
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Sauces:
Easy cheese sauce Makes 600ml sauce • • • • •
500ml milk 50g butter 100g grated strong cheddar 1 tbsp corn flour mixed with water to thicken Salt and cracked black pepper
1. 2. 3. 4.
Heat milk and butter till boiling point. Gradually add cornflour whisking until desired thickness is required. Add cheese and stir until melted and incorporated Season with salt and pepper to taste.
Equipment required: • • •
Saucepan Whisk Small mixing bowl or cup
Tomato sauce Makes 800ml • • • • • • • •
1 tbsp oil 2 onions, chopped 1 tsp lazy garlic 1 tbsp tomato purée 2 x 410g cans chopped tomatoes 150ml water 3 tbsp tomato paste to thicken 1 tsp dried oregano
1. Heat the oil in a large saucepan, add the onions and cook on a low heat until soft. 2. Add the garlic and tomato purée. Cook for a few minutes then add the chopped tomatoes and oregano. 3. Season generously and simmer for 20 mins, then allow to cool. Equipment required: • • •
Kitchen knife Cutting board Wooden spoon
Rob Donachie & Santa Tracuma/January 2021
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Bolognaise sauce (meat sauce) Makes 4 litre • • • • • • • • • • • • •
500 grams minced beef 1 large onion chopped 1 x 410g tin chopped tomatoes 1 tablespoon tomato paste 1 tsp lazy garlic 1 tsp dried thyme 1 tsp dried oregano 1 tsp sugar 1 beef stock 175 ml beef stock Cracked black pepper 1 tbsp olive oil If sauce is to runny, thicken with extra tomato paste
1. 2. 3. 4. 5.
Heat olive oil in a saucepan. Add the onions, and fry until translucent. Add the mince and brown. Add the crushed garlic clove, stir and fry for 1 min. Add the beef stock, herbs, tomatoes, tom puree, and bring to the boil. Reduce heat and simmer for 20 mins.
Equipment required: • Kitchen knife • Wooden spoon • Saucepan • Teaspoon
Spaghetti with bolognaise sauce
Rob Donachie & Santa Tracuma/January 2021
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Roasted vegetable and tomato sauce Serves 6 • • • • • • • • • •
3 peppers, red, yellow and green. Seeded and chopped 3 courgettes, topped and tailed and sliced into 2cm slices 1 aubergine, diced into 2 cm dice 12 cherry tomatoes 1 ½ tsp lazy garlic 4 tbsp oil Salt and cracked pepper to taste ½ tsp dried oregano and thyme ½ tsp dried chilli flakes 2 litre readymade tomato sauce
1. Pre- heat the oven to 200*C. 2. Place all vegetables, herbs, seasoning and oil in a baking dish, toss mixing well. 3. Place in the oven and bake for 30 minutes or until browned. 4. Drain off all the juices and stir into the heated tomato sauce. Equipment required: • • • • •
Kitchen knife Cutting board Saucepan Baking dish Wooden spoon
Rob Donachie & Santa Tracuma/January 2021
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Vegetarian/vegan dishes:
Potatoes with soft boiled eggs and smoky roasted vegetables Serves 4 • • • • • • • • • • •
4 eggs ½ tsp dried rosemary 450g new potatoes, boiled ¼ tsp dried thyme ½ tsp lazy garlic Oil 3 sweet peppers, seeded and sliced 1 courgette sliced about 2cm thick 1 small onion peeled and sliced 1 tsp smoked paprika 1 tsp lemon juice (concentrate from a bottle)
1. Preheat the oven to 180*C. 2. Spread the potatoes out on a baking tin, lined with baking parchment. 3. Crush the potatoes lightly using your whisk (you want them to have mashed edges but keep the shape). Add the sweet peppers, courgette and onion. 4. Add the herbs and lazy garlic to the tray and drizzle all generously with the oil. Roast for 30 minutes, turning and shaking the tray halfway through the time. 5. Take the tray out of the oven. 6. While the vegetables are roasting boil the eggs (5-6 minutes). Remove the eggs with a slotted spoon and place them in a bowl of cold water until they are cold enough to handle (about 5 minutes). Peel and halve. 7. Add the eggs to the vegetables and serve. Equipment required: • • • • • • •
Kitchen knife Cutting board Frying pan Spatula/egg lifter Baking dish Parchment paper Wooden spoon
Rob Donachie & Santa Tracuma/January 2021
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Bean and egg hot pot Serves 4 • • • • • • • • • • •
4 eggs 150g grated cheddar 1x 410g tin of red kidney beans 1x 410g tin of chickpeas 2x 400g tins of chopped tomatoes 2 handfuls of baby spinach 1 medium onion, finely diced ½ tsp lazy garlic ½ tsp salt ½ tsp sugar 1 tbsp. oil
1. Heat the oil in a large saucepan. 2. Heat the oil, cook the onions on a medium heat until soft. Add the garlic and cook for approximately two minutes whilst stirring. 3. Add the spinach then turn up the heat and add the tinned tomatoes. 4. Bring to the boil and then reduce the sauce to a simmer whilst adding the salt and sugar. 5. Rinse the chickpeas and kidney beans and add to the tomatoes. 6. Simmer for approximately 15-20 minutes until most of the liquid has reduced. Add more water if it is to dry. 7. Make a well in the bean mix and crack in an egg. Repeat with the remaining eggs.
8. Cover and cook for about 5 minutes or until the eggs are done. 9. Sprinkle with the cheese and serve with crusty bread or side salad. Equipment required: • • • •
Kitchen knife Cutting board Saucepan Wooden spoon
Bean and egg hotpot Rob Donachie & Santa Tracuma/January 2021
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Courgette, potato & mint frittata Serves 2 • • • • • •
2 medium potatoes, cooked and sliced (2cm thick slices) 1 tbsp oil 1 medium courgettes, sliced (2cm thick slices) 4 eggs ½ tsp dried mint 100g cheddar cheese grated
1. Boil the potatoes for 6 mins or until just cooked, drain, slice and set aside. Heat the oil in a frying pan and fry the courgettes for 4-5 mins until golden. Add in the potatoes and fry for 1 min with the courgettes. 2. In a bowl, beat together the eggs and mint, then season. Pour into the frying pan and stir briefly. Cook for 5 mins over low heat. Sprinkle over the cheese, cover and cook over low heat for a further 5 minutes or until the eggs are just set, and the cheese has melted. Cut into wedges and serve. Equipment required: • • • • • •
Kitchen knife Cutting board Saucepan Wooden spoon Frying pan Mixing bowl
Rob Donachie & Santa Tracuma/January 2021
31
Butternut squash and chickpea curry • • • • • • • • • • • • • • •
1 butternut peeled and diced, 5 cm dice 1 tin chickpeas, drained and rinsed 500g carrots peeled and diced, 5 cm dice 1 pkt. washed baby spinach, chopped 3 tbsp cooking oil 1 sweet pepper, chopped 1 heaped tbsp minced lazy garlic 1 400g tin chopped tomato 1 heaped tsp curry powder 1 tsp chilli powder 1 tsp turmeric powder ½ tsp cumin powder 1 cup vegetable stock Salt, to taste Tomato paste or corn flour to thicken
1. 2. 3. 4.
Heat the oil add, onions and carrots. Sauté for 5 minutes till translucent. Add the tomato, garlic, spices and salt. Sauté for 2 minutes. Add the stock followed by the chickpeas and butternut squash. Simmer for 15 minutes till butternut is tender, add the spinach. Cook for 1-2 minutes more until the spinach has wilted. Equipment required: • •
Kitchen knife, Cutting board Saucepan, Wooden spoon, colander
Butternut squash and chickpea curry
Rob Donachie & Santa Tracuma/January 2021
32
Vegetarian Lancashire Hotpot Serves 4 • • • • • • • • • • • • •
1 large chopped onion sliced 1 tbsp vegetable oil 1 carrot sliced; 1 cm thick 1 sweet potato, peeled and sliced; 1 cm thick 1 turnip peeled and sliced; 1 cm thick 1x 400g tin chopped tomato 250g Quorn mince 1 cup lentils 2 bay leaves Corn flour to thicken 2 tsp Worcester sauce 2-3 sliced medium-sized potatoes, 1 cm slice Salt and pepper to taste
1. Heat an oven to 160°C 2. In a saucepan, fry the onions in vegetable oil over a medium heat until caramelised. 3. Add lentils, carrots, sweet potatoes and turnips to the onions and cook for a few minutes. 4. Sprinkle over the flour, allow to cook for a couple of minutes, shake over the Worcester sauce, add water if needed, then bring to the boil. 5. Stir in the chopped tomatoes, Quorn mince, bay leaves and salt and pepper to taste, turn off the heat. 6. Pour the mixture in to a baking dish. Arrange the sliced potatoes on top of the mixture, then brush with 7. a little more vegetable oil. Cover, then place in the oven for about 1½ hrs or until the potatoes are cooked. 8. Garnish with chopped parsley. Equipment required: • • • • •
Kitchen knife Cutting board Saucepan Wooden spoon Baking dish
Rob Donachie & Santa Tracuma/January 2021
33
BBQ bean cottage pie Serves 4 • • • • • • • • • •
1 quantity mashed potato, as per recipe 1 onion, finely chopped 1 tbsp. vegetable oil ½ tsp lazy garlic 400g can chopped tomatoes 2 tsp tomato paste 1 tsp brown sugar 1 tbsp. vinegar 200g sweet corn 450g mixed beans (kidney beans and chickpeas)
1. 2. 3. 4.
Heat oil in a saucepan and sweat onion in oil until translucent. Add garlic, and then cook for further 30 secs. Pour in tomatoes and stir through tomato purée, sugar and vinegar. Simmer over a high heat until thickened, between 5-10 mins, stirring often to make sure mixture doesn’t catch. 5. Gently stir in the beans and sweet corn, cook for a further 2-3 mins on medium heat, until heated through. 6. Place in oven proof dish, top with crushed potato 7. Bake at 180*C till golden Equipment required: • • • • •
Kitchen knife Cutting board Saucepan Wooden spoon Baking dish
Rob Donachie & Santa Tracuma/January 2021
34
Tomato and lentil stew Serves 2 • • • • • • • •
1L water 200g dried lentils Pinch of salt 3 tablespoons oil 1 medium green pepper, seeded and chopped 1 medium onion, chopped 400g tin chopped tomatoes Salt and freshly ground black pepper to taste
1. In a saucepan, bring the salt and water to the boil, and stir in the lentils. 2. Reduce heat, and simmer 20 minutes until just cooked; drain and cool under cold running water. 3. Heat the oil in a saucepan over medium heat, sauté the green pepper and onion until tender. 4. Add the tomatoes, and season with salt and pepper. 5. Stir in the lentils, reduce heat, and simmer 25 to 30 minutes, until the lentils are tender. 6. Serve with rice or mashed potatoes. And side salad or vegetables Equipment required: • • • •
Kitchen knife Cutting board Saucepan Wooden spoon
Rob Donachie & Santa Tracuma/January 2021
35
Brazilian kidney bean stew Serves 4 • • • • • • • • • •
1 tbsp vegetable oil 1 large onion, chopped 1 tsp lazy garlic 2 tsp ground coriander 2 medium sweet potatoes, peeled and diced, 5cm dice 1 large red pepper, seeded and chopped 1x 410g tin diced tomatoes 1 tsp dried chilli flakes 2x 410g tins kidney beans, drained and rinsed ¼ tsp. salt
1. In large saucepan, heat oil over medium heat. Add onion and cook, stirring often, until softened, about 5 minutes. Stir in garlic and cook, stirring, until onion is golden, about 3 minutes. 2. Stir in sweet potatoes, red pepper, tomatoes, chili and 1 ½ cups water. Bring to a boil. Reduce heat to low, cover and simmer until sweet potatoes are tender but still firm, 10 to 15 minutes. 3. Stir in beans and simmer gently, uncovered, until heated through, about 5 minutes. Adjust seasoning. Serve hot. Equipment required: • •
Kitchen knife, Cutting board Saucepan, wooden spoon
Rob Donachie & Santa Tracuma/January 2021
36
Three-Bean Mexican Chili Serves 6
• • • • •
1 vegetable oil 1 large carrot, chopped into small dice, 2cm dice 1 medium onion, finely chopped ½ tsp lazy garlic ½ -1tsp dried chilli flakes
• • • • • • • • • • • •
1 tbsp. tomato paste 1 tsp ground cumin 1 tsp ground coriander 1 bay leaf 1 cinnamon stick 1 tsp smoked paprika 1 tsp soy sauce 400g tin chopped tomatoes 1 small red pepper diced 400g tin kidney beans drained 400g tin butter beans drained 400g tin chickpeas drained
1. In a saucepan heat the oil, add the carrot, celery, onion, garlic and chilli if using to the oil sweat until onions are translucent, about 10 mins 2. Add tomato puree and stir for 30 seconds, then add the cumin, coriander, bay and cinnamon, smoked paprika and dried chilli. Stir fry for a minute. 3. Add chopped tomatoes, chopped red pepper and soy sauce, bring to simmer, cover and leave on low heat for 10-20 minutes, stirring occasionally until vegetables are cooked. 4. Add the beans, stir to mix through, bring to simmer, cover and cook on low heat for 10-15 minutes until beans are hot. Keep an eye on it, add a couple of tbsps. of water if it is a bit dry. 5. Serve with steamed basmati rice. Equipment required: • • • •
Kitchen knife, Cutting board Saucepan Wooden spoon
Rob Donachie & Santa Tracuma/January 2021
37
Vegan barley stew Serves 4 • • • • • • • • • • • •
1 ½ cups uncooked Barley 1 litre vegetable stock 2 cups water 50ml oil ½ medium onion, chopped 3 carrots, sliced, 1 cm thick 2 medium potatoes diced, 5cm dice 1 tsp lazy garlic 1 tsp salt 1 tsp cumin 1 tsp chile flakes Chopped parsley
1. Boil barley & potatoes in stock & water till cooked, drain, retaining any leftover liquid 2. In a saucepan heat the oil and sweat the rest of the ingredients till cooked through. 3. Add potatoes & barley and some extra liquid if required to make a stew. 4. Adjust seasoning. 5. Stir in parsley and mix through. Equipment required: • • • •
Kitchen knife Cutting board Saucepan Wooden spoon
Rob Donachie & Santa Tracuma/January 2021
38
Vegetable Jambalaya Serves 4 • • • • • • • • • • • • • •
2 tablespoons vegetable oil 1 medium onion, chopped 1 green pepper, seeded, and chopped 1 tsp lazy garlic 1 tsp chilli flakes 1x 400g tin chopped tomatoes 2 bay leaves 1 teaspoon smoked paprika ½ teaspoon dried thyme ½ teaspoon dried oregano 1 teaspoon Worcestershire sauce ¾ cup basmati rice 3 cups vegetable stock Salt and pepper, to taste
1. Heat oil in a large saucepan, add the onion, green pepper, cook for about 5 minutes, until translucent. 2. Add the garlic, chile, tomatoes, bay leaves, paprika, garlic, oregano, salt, pepper, and Worcestershire sauce. Cook about 5 minutes till simmering. 3. Add the rice and slowly pour in the stock. 4. Lower the heat to medium and let the dish cook until the rice absorbs all the liquid, 20 to 25 minutes. 5. Taste and adjust the salt, and pepper, and any other spices if required. Equipment required: • • • •
Kitchen knife Cutting board Saucepan Wooden spoon
Hearty vegetable jambalaya
Rob Donachie & Santa Tracuma/January 2021
39
Spicy mixed bean tortillas Serves 4 • • • • • • • •
1tbsp vegetable oil, extra for greasing 8 floured tortilla wraps 1 onion, diced 2 carrots, diced 400g tin chopped tomatoes 400g tin kidney beans, drained and rinsed 400g tin of mixed beans in a mild chilli sauce 100g mature cheddar cheese, grated
1. Preheat oven to 190*C. Use a little oil to grease a large ovenproof dish. 2. Heat the oil in a frying pan to fry the diced onion and carrot gently. Cook over a moderate heat for 10-15 minutes or until the vegetables are soft. Don’t forget to give it a stir from time to time! 3. Add the chopped tomatoes, kidney beans and mixed beans to the frying pan and give all the ingredients a good mix. Continue to cook for approximately 5 minutes. 4. Divide half the grated cheese between each of the eight wraps, and then divide the bean mixture between them. 5. When the wraps are filled, they are ready to be rolled up and placed into the ovenproof dish, seam side down. 6. Sprinkle the remaining cheese over the wraps and bake in the oven for 1520 minutes Equipment required: • • • • •
Cutting board Kitchen knife Frying pan Oven tray Wooden spoon
Rob Donachie & Santa Tracuma/January 2021
40
Mushroom stroganoff Serves 4 • 1 tbsp vegetable oil • 1 onion, finely diced • 1 tbsp lazy garlic • 500g chestnut mushrooms halved • ½ tsp English mustard • 1 tsp smoked paprika • 250ml vegetable stock • 200ml soured cream • 1 tbsp lemon juice • 200g raw rice, cooked as per recipe • salt and cracked black pepper to taste 1. Heat a saucepan over a medium heat and add the oil. Once hot, add the onion along with a pinch of salt and cook the onion gently for 5–7 minutes or until soft. 2. Add the garlic and mushrooms. Continue to cook gently for a 5–6 minutes, or until the mushrooms are tender and golden brown. 3. Add the mustard and paprika and mix well so that everything is coated. Add the stock, stirring as you pour it. Simmer gently for 5 minutes. 4. Remove the mushrooms from the heat, stir in the soured cream and lemon juice mix it all together. Add salt and pepper to taste. Serve the stroganoff with the rice. Equipment required: • • • •
Cutting board Kitchen knife Saucepan Wooden spoon
Rob Donachie & Santa Tracuma/January 2021
41
Vegetarian Bolognese Serves 8 • • • • • • • • • • • • •
2 tsp vegetable oil 2 large onions, chopped 3 carrots, chopped 2 sticks celery, chopped 1 tsp dried thyme 1 tbsp lazy garlic 2 tbsp tomato paste 500g lentils, rinsed and drained 1 x 400g tin chopped tomatoes 1½ litres vegetable stock 300g dried raw spaghetti or pasta of your choice, cook as per recipe vegetarian cheese, to serve optional salt and cracked pepper to taste
1. Heat the oil in a saucepan, add the onions, carrots and celery and cook over a medium heat for 5 minutes until soft. 2. Add the thyme and garlic and cook for another minute then add the tomato paste and turn the heat up. Stir well to ix the paste through, add the Puy lentils and stir mixing well. 3. Add the chopped tomatoes and the vegetable stock, stir well and bring to the boil. Turn the heat down to a gentle simmer and cook for 20-25 minutes until the lentils are tender and the sauce reduced slightly. Add the salt and pepper. 4. Add the cooked pasta to the sauce in the saucepan and mix well, adding more water or stock if necessary, to coat all the pasta in sauce. Equipment required: • • • •
Cutting board Kitchen knife Saucepan Wooden spoon
Rob Donachie & Santa Tracuma/January 2021
42
Tinned fish dishes
Tuna and rice Serves 2 • • • • • • • •
175g easy cook rice 1 1/2 tablespoons vegetable oil 1 onion, chopped 1 tsp lazy garlic 200g frozen peas 1x 110g tin tuna in water, drained salt and pepper to taste soy sauce to taste
1. Cook rice as per instructions. 2. Heat the oil in a saucepan add the onion and garlic and cook until the onion is soft and translucent. 3. Remove the onion and garlic from the heat and add the frozen peas to the pan, cook gently for 10 minutes till peas are cooked. Add the cooked rice and stir well. 4. Drain your tin of tuna and fork the flakes out into the pan. 5. Gently mix everything in the pan, season to taste.. 6. Add soy sauce to taste. Equipment required: • •
Kitchen knife, Cutting board Saucepan, Wooden spoon
Tuna and rice
Rob Donachie & Santa Tracuma/January 2021
43
Tuna pasta bake Serves 6 • • • • • •
600g raw penne pasta cooked 1 litre prepared cheese sauce 250g strong cheddar, grated 2 x 110g cans tuna steak in spring water, drained 350g cooked sweetcorn large handful chopped parsley
1. Heat oven to 180*C 2. Mix the pasta, mix with the white sauce, two 160g drained cans tuna, sweetcorn and a large handful of chopped parsley, season to taste. 3. Transfer to a baking dish and top with the rest of the grated cheddar. 4. Bake for 15-20 mins until the cheese on top is golden and starting to brown. Equipment required: • • • • •
Kitchen knife Cutting board Saucepan Wooden spoon Cheese grater
Rob Donachie & Santa Tracuma/January 2021
44
Pasta with tuna & tomato sauce Serves 4 • • • • • • • • • •
2 tbsp oil 1 onion, chopped 1 tsp lazy garlic 400g can chopped tomatoes ½ tsp dried oregano ½ tsp dried thyme ½ tsp chilli flakes 1 tsp sugar 500g pkt. Macaroni raw weight, cooked (or pasta of your choice) 110g tin tuna, drained
1. Heat the oil in a saucepan, add the onion and cook for a couple of minutes till translucent. 2. Stir in the garlic, tomatoes, chilli, herbs and sugar. Season with salt and pepper and bring to the boil. 3. Give it a good stir, then reduce the heat and simmer for 5 minutes. 4. Flake the tuna into the sauce and heat through. Add the pasta to the pan and stir in. Equipment required: • • • •
Kitchen knife Cutting board Saucepan Wooden spoon
Penne pasta with tuna, tomato sauce and capers
Rob Donachie & Santa Tracuma/January 2021
45
Tuna and broccoli pasta bake Serves 4 • • • • • • •
200g dried penne pasta or macaroni, cooked 250g small frozen broccoli florets 2 litre readymade cheese sauce salt and freshly ground black pepper 2 x 100g tinned tuna, drained 2 tomatoes, sliced 200g grated cheddar, optional
1. Pre-heat oven to 200*C 2. Bring water with a pinch of salt to the boil in a saucepan. Add the broccoli and boil about 5 minutes till just tender. 3. Mix 800ml cheese sauce with the pasta, add the tuna, broccoli and gently mix through. Season to taste. 4. Pour into an oven proof dish, top with the remaining cheese sauce. 5. Layer tomato slices over the top. 6. Sprinkle with grated cheese, optional. 7. Bake for 30 minutes till bubbling and golden. Equipment required: • • • • •
Kitchen knife Cutting board Saucepan Wooden spoon Oven proof baking dish
Rob Donachie & Santa Tracuma/January 2021
46
Pilchards in tomato sauce and potato fishcakes Makes 6-8 fishcakes • • • • • • •
500g potatoes mashed as per recipe 1 x large tin pilchards in tomato sauce 1 tsp smoked paprika 2 tbsp bottled lemon juice Salt and cracked pepper to taste 1-2 tbsp plain flour Oil, for brushing
1. Add the pilchards, sauce and all to the potatoes and mix through. Mix the bones and all (the bones are full of calcium and goodness). 2. Mix in the paprika, the lemon juice, a pinch of salt and lots of pepper. 3. Mix in the flour, until the mixture is stiff: test it by scooping some on to a spoon and holding it upside down: if it sticks, it’s ready; if not, add a little more flour. 4. Place the mixture in the fridge for at least half an hour to firm up; this stops the fishcakes falling apart in the pan. 5. Heat the oven to 180*C, and lightly grease a baking sheet. 6. With floured hands, take two generous tablespoons of the mixture, roll them into a ball, flatten gently and place on to the baking sheet. Repeat to make six to eight fishcakes. Brush with a little oil to help them 7. crisp, then bake for around 15 minutes, or until golden. Equipment required: • • • • •
Cutting board Kitchen knife Oven tray Wooden spoon Mixing bowl
Rob Donachie & Santa Tracuma/January 2021
47
One pot meals and stews:
Quality points of pork When buying pork, look for cuts with a relatively small amount of fat over the outside and with meat that is firm and a greyish pink colour. For best flavour and tenderness, meat should have a small amount of marbling.
Quality points of chicken Breasts should be plump Skin white and unbroken Pliable breastbone and no broken bones It should be dry to the touch and have a pleasant smell
Quality points of beef Beef should be deep, dark red in colour. Look for marbling: the little streaks of fat running through the leaner muscle. Marbling enables the beef to ‘baste’ itself from within during cooking. A layer of firm, creamy-white fat around the outside of a nicely marbled joint is a sign of a properly reared, good-quality animal. After it has basted the meat and added flavour during cooking, fat can be drained away or cut off. Good quality properly hung beef should look dry and be slightly sticky and yielding to the touch, but not flabby or without form.
Rob Donachie & Santa Tracuma/January 2021
48
American Goulash Serves 4 • • • • • • • • • • • • •
1 tbsp vegetable oil 1onion diced 500g minced beef 1 tsp lazy garlic 2 teaspoons smoked paprika ½ tsp thyme ½ tsp oregano 1 teaspoon salt ¼ teaspoon ground black pepper 2x 400g tin chopped tomatoes 250ml beef stock 250g macaroni 2 tablespoons Grated cheddar cheese
1. Heat oil in a large saucepan over medium-high heat. Add onion and beef; cook, breaking up meat with a wooden spoon, until no longer pink, about 5 minutes. 2. Add garlic, paprika, herbs, salt and pepper; cook, stirring, for 1 minute. 3. Stir in chopped tomatoes and stock. Bring to a boil. Reduce heat and cook for 5 minutes. 4. Add macaroni and cook, uncovered, stirring occasionally, until tender, 6 to 9 minutes. 5. Remove from heat and let stand for 5 minutes before serving. Sprinkle with cheese, if desired. Equipment required: • • • •
Kitchen knife Cutting board Saucepan Wooden spoon
Rob Donachie & Santa Tracuma/January 2021
49
Lasagne Serves 4 • • • •
4 litres meat sauce 2 litre cheese sauce Lasagne sheets 150g grated cheddar
1. Heat the oven to 180*C 2. In a greased oven proof dish spread a spoonful of the meat sauce over the base Cover with a single layer of dried pasta sheets, break them to fit if required, then top with a quarter of the cheese sauce. 3. Spoon over a third of the meat sauce and scatter over a little of the grated cheddar. 4. Repeat the layers of pasta, cheese sauce, meat and cheddar. Do these two more times to use all the meat sauce. 5. Add a final layer of pasta sheets, the last of the béchamel and remaining cheddar. 6. Place on a baking tray and bake for 1 hr until bubbling, well browned and crisp on top. Equipment required: • • •
Oven proof baking dish Wooden spoon Cheese grater
Minced beef stew Serves 2 • • • • • • • •
500g beef mince 2 tbsp vegetable oil 1 onion, chopped 4 to 5 carrots, peeled and chopped 7 potatoes, peeled and diced 1L water 1 beef stock cube 3 tablespoons instant Bisto beef gravy granules
1. Heat the oil in a saucepan, cook mince until brown, then add chopped onion, carrots and potatoes. Cover with the water and add in the stock cube. 2. Leave to simmer on the stove for 40 minutes, then add gravy granules and boil and thicken until preferred thickness is reached. Equipment required: • • • •
Cutting board Kitchen knife Saucepan Wooden spoon
Rob Donachie & Santa Tracuma/January 2021
50
Pasta bolognaise bake Serves 6 • • • •
225g raw penne pasta cooked as per recipe 5 litres bolognaise sauce as per recipe 500ml cheese sauce 200g grated cheddar cheese
1. 2. 3. 4.
Pre-heat oven to 180*C Stir the cooked pasta into the bolognaise sauce. Place in an oven proof dish, top with cheese sauce. Sprinkle over cheddar cheese and bake for 1 hour until bubbling or golden brown. Equipment required: • • • •
Saucepan Oven proof baking dish Wooden spoon Cheese grater
Minced beef and potato bake Serves 4 • • • • • • •
500g minced beef 50ml vegetable oil 1 onion diced 1 tin Cream of Mushroom Soup 250ml water Salt and cracked pepper to taste 3-4 medium potatoes, thinly sliced with skin on
1. 2. 3. 4. 5.
Pre-heat the oven to 180*C Mix the mushroom soup with the water and keep one side Heat the oil and brown ground beef and onions, add the seasoning to taste. Grease the bottom of an oven proof dish. Cover the bottom of the dish with a layer of potatoes and a layer of minced beef. 6. Pour half of soup mixture over this. 7. Add another layer of potatoes and minced beef, pour remaining soup mixture over this also. 8. Cover and bake for 1 hour. Equipment required: • • • •
•
Cutting board Kitchen knife Saucepan Wooden spoon Oven proof baking dish
Rob Donachie & Santa Tracuma/January 2021
51
Chilli con carne Serves 4 • • • • • • • • • • • • • • • 1. 2.
1 large onion diced 1 red pepper seeded and diced 1 tbsp lazy garlic 1 tbsp vegetable oil 1 heaped tsp chilli flakes 1 tsp smoked paprika 1 tsp ground cumin 500g minced beef 1 beef stock cube 300ml water 1x 400g can chopped tomatoes 1 tsp sugar 2 tbsp tomato paste 1x410g can red kidney beans, drained and rinsed Boiled white rice to serve Heat oil in a saucepan add the onion and cook till translucent. Add the garlic, red pepper, chilli flakes, 1 tsp paprika and 1 tsp ground cumin. 3. Give it a good stir, then leave it to cook for another 5 minutes, stirring occasionally. 4. Add the meat to the pan and break it up with a wooden spoon, keep stirring until the mince resembles breadcrumbs. 5. Add the water, stock cube, chopped tomatoes, 1 tsp sugar and add a good shake of salt and pepper. Add the tomato paste and stir well. 6. Bring to the boil stirring, reduce to simmer and leave it for 20 minutes. 7. Check occasionally and stir to make sure it is not catching or drying out. If it is, add a couple of tablespoons of water and make sure that the heat really is low enough. After simmering gently, the saucy mince mixture should look thick, moist and juicy. 8. Add the kidney beans bring to the boil, simmer without the lid for another 10 minutes, adding a little more water if required. 9. Adjust seasoning as more may be required. 10. Allow to stand for about 1 minutes to allow the flavours to mingle. Equipment required: • • • •
Cutting board Kitchen knife Saucepan Wooden spoon
Chilli con carne Rob Donachie & Santa Tracuma/January 2021
52
Beef and vegetable stew Serves 8 • • • • • • • • • • • • •
900g stewing steak 3 tablespoons vegetable oil 4 beef stock cubes, crumbled 1L water 1 teaspoon dried rosemary 1 teaspoon dried parsley 1/2 teaspoon ground black pepper 3 large potatoes, peeled and cubed 4 carrots, cut into 2.5cm pieces 4 sticks celery, cut into 2.5cm pieces 1 large onion, chopped 2 teaspoons cornflour 2 teaspoons cold water
1. Heat the oil in a saucepan and brown the beef. Dissolve stock cubes in water and pour into pan. Stir in rosemary, parsley and pepper. Bring to the boil, then reduce heat, cover and simmer 1 hour. 2. Stir potatoes, carrots, celery and onion into the casserole. Dissolve cornflour in 2 teaspoons cold water and stir into stew. Cover and simmer 1 hour more. Equipment required: • • • •
Cutting board Kitchen knife Saucepan Wooden spoon
Rob Donachie & Santa Tracuma/January 2021
53
Corned beef hash Serves 4 (can easily be doubled) • • • • • • • • •
750g potatoes, peeled and cut into 2cm chunks 4 tbsp vegetable oil 1x 340g tin corned beef, cut into 2-3cm cubes 1 large onion, chopped 1 celery stick, chopped ¼ tsp dried oregano 2 tbsp Worcestershire sauce Handful fresh flatleaf parsley, chopped 4 fried eggs to serve (optional)
1. Cook the potatoes in a large pan of salted water for 10 minutes until just becoming tender but not breaking up too much. Drain. 2. Heat 1 tbsp of the oil in a frying pan and fry the corned beef, turning until crisp and browned in patches. Remove from the pan and set aside on a plate. 3. Add 2 tbsp more oil to the pan. Add the onion, celery, oregano and a little salt and black pepper, then fry over a medium heat for 10 minutes until soft. 4. Add the remaining oil to the frying pan, then gently stir in the potatoes and corned beef. Season with a little salt, then turn up the heat and fry for 5-6 minutes, tossing from time to time, until crisp and golden. 5. Season with Worcestershire sauce and more black pepper if required, then sprinkle with parsley. If you want to, serve with fried eggs for a more filling supper. Equipment required: • • • •
Cutting board Kitchen knife Frying pan Wooden spoon
Corned beef hash
Rob Donachie & Santa Tracuma/January 2021
54
Pasta with sausage, bacon and tomato (Sausages can be replaced with 4 chicken thighs diced. Bacon can be omitted) Serves 6 • • • • • •
6-8 pork sausages thinly sliced 6 strips of streaky bacon diced 1 small onion chopped 50ml olive oil 1 quantity readymade tomato sauce as per recipe 225g raw penne pasta (or pasta of your choice) cooked as per recipe
1. Heat oil in a saucepan, add onions, sausage and bacon. Fry stirring until sausages and bacon are cooked through. 2. Add tomato sauce and heat till boiling. 3. Mix in cooked pasta and serve. Equipment required: • • • • •
Cutting board Kitchen knife Saucepan Wooden spoon Cheese grater
Rob Donachie & Santa Tracuma/January 2021
55
Mediterranean pork and rice Serves 4 • • • • • • • • • • • •
400g diced pork 2 tbsp vegetable oil 2 carrots, peeled and diced 1 red pepper, seeded and cut into chunks 1 onion, chopped 1 ½ tsp lazy garlic ½ tsp dried oregano 500ml vegetable stock 1 cup basmati rice 1x 410g tin chickpeas, drained and rinsed 10ml lemon juice salt and black pepper to taste
1. Heat oil in a saucepan over medium-high heat. Add diced pork and cook for about 5 minutes, or until cooked through. 2. Add chopped carrots, red pepper, onion, and garlic, if necessary, add more olive oil. 3. Season with oregano, salt and freshly ground black pepper. 4. Sauté for about 5 minutes, or until vegetables are tender. 5. Add rice and chickpeas, stir well. 6. Add the lemon juice and vegetable stock to the rice mixture. Bring to a boil, cover and simmer for about 12-14 minutes stirring regularly to prevent burning until rice is cooked. Equipment required: • • • •
Cutting board Kitchen knife Saucepan Wooden spoon
Mediterranean pork and rice with black olives
Rob Donachie & Santa Tracuma/January 2021
56
Sausage and bacon Jambalaya Serves 6 • • • • • • • • • • • • • •
6 pork sausage sliced 2cm thick 250g steaky bacon diced 1 teaspoon Cajun spice 100ml oil 1 ½ onions diced 1 red pepper seeded and diced 250ml chicken stock 150ml water 100g butter Salt to taste ¼ tsp cracked black pepper ½ tsp chilli flakes 1 cup uncooked white rice 1x 410g tin kidney beans drained and rinsed
1. In a saucepan heat the oil, brown the sausage and bacon. Add onion and red pepper. Sweat until onions are translucent and sausages and bacon are cooked through. 2. Add water, chicken stock, butter, Cajun spice, chilli flakes, salt and cracked pepper. Bring mixture to a boil. 3. Add rice and kidney beans, stirring to mix. 4. Cover and cook stirring occasionally for 20 to 25 minutes or until the rice is cooked. Equipment required: • • • •
Cutting board Kitchen knife Saucepan Wooden spoon
Rob Donachie & Santa Tracuma/January 2021
57
Chorizo and bean stew Serves 2 (can be easily doubled) • • • • • • • •
50ml vegetable oil 110g chorizo, skinned and cut into pieces 1 onion, finely chopped ½ tsp lazy garlic 400g tin chopped tomatoes 2x 400g tin butter beans in water, drained handful fresh flatleaf parsley, roughly chopped salt and cracked black pepper
1. Heat the oil in a large saucepan over a medium-low heat. Add the chorizo and cook until the oil starts to run from the chorizo. 2. Add the onion and garlic and cover. Cook, stirring from time to time, until soft. 3. Add the tomatoes and beans, stir well and cover, simmer for 10 minutes. Add a little water if the stew is too thick. 4. Add the parsley, season to taste with salt and pepper and stir well. Equipment required: • • • •
Cutting board Kitchen knife Saucepan Wooden spoon
Chorizo and bean stew
Rob Donachie & Santa Tracuma/January 2021
58
Pork, apple and cabbage stew Serves 4 • • • • • • • •
1 vegetable oil 4 pork chops 1 large green apple, peeled, cored and chopped 1 large onion, thinly sliced 1 medium white cabbage, thinly sliced 175ml chicken stock salt and cracked black pepper, to taste finely chopped parsley
1. Heat the oil in a saucepan; season the pork chops and brown on both sides. Transfer chops onto a plate and season with salt and black pepper. 2. Add onion and apples into the saucepan; cook and stir until onions are softened. Stir in cabbage and mix well. 3. Arrange chops on top of apple and cabbage mixture; covering them with some of the cabbage. Add stock and bring to the boil; simmer, covered, over low heat for 1 hour or until pork chops are tender. Adjust the seasoning. 4. Arrange cabbage and apple mixture on a platter; top with pork chops and sprinkle freshly chopped parsley on top. Equipment required: • • • • •
Cutting board Kitchen knife Saucepan Wooden spoon Fork for turning chops
Rob Donachie & Santa Tracuma/January 2021
59
Braised chicken & rice Serves 6 • • • • • • • • • • •
6 chicken thighs diced 1 onion chopped 1 green pepper seeded and chopped 100g sweet corn 100g peas 175ml chicken stock 1 cup uncooked rice 2x 410g tin chopped tomato 1 cup grated cheddar cheese 50ml vegetable oil Salt and cracked pepper to taste
1. Heat the oil in a saucepan, brown the chicken, add the peppers, onions and seasoning. 2. Cook until onions and peppers are softened. 3. Pour in the stock and to the boil. 4. Add the rice, peas and sweetcorn. 5. Cover with lid and reduce heat to low. 6. Cook until the rice is done, and liquid has been absorbed. 7. Remove from heat and check for seasoning. 8. Sprinkle with cheese and serve. Equipment required: • • • •
•
Cutting board Kitchen knife Saucepan Wooden spoon Cheese grater
Rob Donachie & Santa Tracuma/January 2021
60
Brazilian chicken and rice Serves 4 • • • • • • • • • •
6 chicken thighs halved Salt and cracked pepper to taste 2 tsp dried oregano 50ml oil 1 small onion, chopped ½ tsp lazy garlic 2 cups sweet corn 2 ½ cups uncooked rice 750ml chicken stock 1 tsp turmeric
1. In a saucepan over medium-high heat, add the oil and then sauté the onion and garlic for about 2 minutes. 2. Add the chicken and let brown for about 2 minutes each side. 3. Add the turmeric, oregano, black pepper and sauté for 1 minute stirring. 4. Add the corn, rice and let cook for 1 minute, stirring. 5. Add the chicken stock and let cook until the rice is soft, stirring often. 6. Adjust seasoning. Equipment required: • • • •
Cutting board Kitchen knife Saucepan Wooden spoon
Brazilian chicken and rice
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Jamaican one pot chicken and rice Serves 6 • • • • • • • • • • • • •
12 chicken legs salt and cracked pepper, to taste vegetable oil, as needed for cooking 1 onion, chopped 4 small sweet peppers, seeded and chopped ½ tsp chilli flakes 1 tsp lazy garlic 1 tsp dried ginger 1 tablespoon ground allspice 1 1/4 teaspoons turmeric 300g rice 2 bay leaves 600ml chicken stock
1. Place the chicken in a bowl and coat all over with the salt and pepper. 2. Heat the oil in a saucepan, add the seasoned chicken. Cook and stir for just for a few minutes to brown. Remove chicken, place in a bowl and set aside. 3. Into the same pan, add the onions and peppers and cook and stir for 2 minutes. Add the chillies, garlic, ginger, allspice and turmeric. Give a good stir. 4. Return the chicken to the pan and add the rice, bay leaves and finally pour in the chicken stock. 5. Cover and simmer for 40 minutes until the rice is cooked and chicken is no longer pink in the centre, 6. top up with a little water or stock if necessary, halfway through cooking. Equipment required: • • • •
Cutting board Kitchen knife Saucepan Wooden spoon
Rob Donachie & Santa Tracuma/January 2021
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Chicken and vegetable stew Serves 4 • • • • • • • • • •
2 tablespoons vegetable oil 8 chicken legs or 4 thighs halved 1 large onion, peeled, halved and sliced 4 stalks celery, chopped 2 carrots, peeled and thickly chopped 1 tbsp lazy garlic 120ml chicken stock 1x 400g tin chopped tomatoes 2 tablespoons tomato paste Salt and cracked pepper to taste
1. Heat oil in a saucepan and fry chicken until lightly golden. 2. Add onion, celery, carrots and garlic. Move them around the pan before adding the stock. 3. Reduce the heat, add the tomatoes, tomato paste, salt and pepper. Cover and simmer on a low heat for 50 - 60 minutes. Taste and season with salt and pepper before serving. Equipment required: • • • •
Cutting board Kitchen knife Saucepan Wooden spoon
Rob Donachie & Santa Tracuma/January 2021
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Mediterranean chicken with potatoes Serves 4 (can easily be doubled) • • • • • • • • • •
1 tbsp vegetable oil 8 chicken drumsticks 1 onion, diced 1 carrot, finely diced 1 tsp lazy garlic 1x 400g tin tomatoes 250ml chicken stock 1 tsp dried mixed herbs 600g potatoes, cut into bite-sized pieces salt and cracked pepper to taste
1. Heat the oil in a saucepan, when hot, add the chicken. Brown the chicken on each side for 3-4 minutes, or until nicely golden-brown all over. Remove the chicken from the pan and set to one side. 2. Add the onion and carrot with a pinch of salt to the saucepan and stir over the heat. Fry for 6-7 minutes, or until the onions are soft and translucent. Add the garlic and continue to cook for two more minutes. 3. Return the chicken to the pan along with any juices from the meat, add the potatoes. Pour over the tomatoes, stock and mixed herbs and mix well to make sure everything is evenly distributed. Season with a little salt and pepper, cover with a lid and gently simmer for 20 minutes, or until the chicken is cooked through and the sauce thickened slightly. Equipment required: • • • •
Cutting board Kitchen knife Saucepan Wooden spoon
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Recommended raw food weights per serving per person Rice: 60-90g Pasta: • • •
Dried pasta: 75-115 g Fresh pasta: 115-150 g Filled pasta (like ravioli): 175-200 g
Raw meat or poultry: • • • • Sliced
Stand-alone cuts i.e.: chicken thigh 200g Filled meat i.e.: filled breast, stuffed pork steak 140g Diced for stews 120g Minced for sauces 100g ham: 125g
Corned beef: 125g Sausages 200g Vegetables: 150g Grains: 75g Pulses/beans: 100g Cheese: 30g Eggs: 2
The Eatwell plate
What is the Eatwell plate Is a balanced diet in which all the components needed to maintain health are present in appropriate proportions. The Eatwell plate shows the proportions of the different components that should be eaten daily in a wellbalanced diet.
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Store cupboard ingredients: Herbs and spices • • • • • • • • • • • • • • • • • • • • • •
Salt Cracked pepper Dried thyme Dried oregano Dried rosemary Dried mint Dried chilli flakes Ground cumin Ground coriander Cinnamon sticks Bay leaves Smoked paprika Curry powder Chilli powder Turmeric powder Cumin powder Cajun spice Ginger powder Ground allspice Chilli flakes Bisto gravy granules English mustard
Rob Donachie & Santa Tracuma/January 2021
Tin and dried goods • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • •
410g Tin kidney beans 410g Tin chickpeas 410g tin butter bean Mixed beans in chilli sauce 410g Tin chopped tomato Tin tuna Tin corned beef Pilchards in tomato sauce Tin cream of mushroom soup Tube of tomato paste Lentils Barley Worcestershire sauce Vinegar Oil Mayonnaise Salsa Floured tortilla wraps All-purpose flour White sugar Brown sugar Corn flour All-purpose flour Vegetable stock cubes Chicken stock cubes Basmati rice Sugar Lasagne sheets Penne pasta Macaroni Eggs Sliced bread
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Vegetables • • • • • • • • • • • • • • • • • • • • • •
Onions New potatoes Baking potatoes Carrots Broccoli Turnip Red and green peppers Tomatoes Sweet potatoes Butternut squash Courgettes Baby spinach Cherry tomatoes Aubergine Green cabbage Green beans Mushrooms Celery Iceberg lettuce Spring onions Green apples Chestnut mushrooms
Rob Donachie & Santa Tracuma/January 2021
Chilled foods • • • • • •
Lazy garlic Butter Cheddar cheese Lemon juice Milk Orange juice
Frozen foods • • • •
Peas Sweet corn Frozen broccoli florets Soya mince
Meat • • • • • • • • •
Ham Sausages Bacon Diced pork Pork chops Minced beef Chicken thighs Chicken drumsticks Chorizo sausages