January harvest

Bro ccoli

A vibrant and earthy family favourite

Need to know 80g (around 4 florets) will count as 1 of your 5-a-day.

C H I N E S E C H I C K E N & B R O C C O L I

Serves 4 freeze without rice Takes 20 mins Cost per serve £1.21

300g long-grain rice 700g broccoli, cut into bite-sized forets 2 tbsp light soy sauce 2 tbsp hoisin sauce ½ lime, juiced 2 tsp clear honey 1 tsp crushed chillies 1 tbsp cornfour ½ tsp ground white pepper ½ chicken stock cube, made up to 200ml, left to cool 1 tbsp sesame oil 400g boneless chicken thighs, cut into 3cm pieces 100g bunch spring onions, thinly sliced 2 garlic cloves, finely chopped 6cm piece ginger, peeled and finely chopped 1 tbsp sesame seeds

1 Cook the rice to pack instructions, then cover the pan to keep warm. Meanwhile, steam the broccoli for 6-8 mins until just tender. Whisk the soy, hoisin, lime juice, honey, chilli, cornflour, pepper and stock in a bowl, then set aside. 2 Heat the sesame oil in a large frying pan until very hot. Sear the chicken for 1-2 mins, without moving, until lightly browned. Stir and cook for another 2-3 mins until browned on all sides and cooked through. Transfer to a plate. 3 Set 2 tbsp spring onions aside and add the rest to the pan along with the garlic and ginger. Cook for 2 mins, stirring frequently, until fragrant and just softened. 4 Reduce the heat to medium-low, stir in the soy sauce mixture, then cook for 2 mins to thicken. Add the cooked chicken and broccoli to the pan and gently coat in the sauce. Divide the rice between 4 plates; top with the chicken and broccoli. Scatter with the sesame seeds and reserved spring onions to serve.

Each serving contains

Energy Fat Saturates

Sugars Salt 2506kJ 592kcal 18g 4g 8g 2.3g 30% 26% 22% 9% 38%

of the reference intake. See page 105. Carbohydrate 80g Protein 33g Fibre 8g

R O O T T O S T E M : B R O C C O L I

S TA L K Peel the raw stem to get to the brighter, tender centre and dice very finely (about 2mm). Transfer to a small bowl and drizzle over enough olive oil to coat, then season to taste with lemon juice, salt and pepper. Stir into salsas and salads, or use to top toast for a twist on bruschetta.

Oranges

Sweet and zesty

Need to know Store in the fridge to help them last longer.

O R A N G E & C A R D A M O M M A R M A L A D E

Makes 2 x 500ml jars Takes 2 hrs 45 mins plus overnight soaking Cost per serve 1p

750g (3-4) oranges, washed 10 cardamom pods 650g white or golden granulated sugar 50ml lemon juice (1-2 lemons)

1 Use a sharp knife to slice away both ends of the oranges, then cut away all the peel and pith in sections from top to bottom, cutting around the flesh just under the pith. Slice the flesh into thin rounds, then quarter and put in a mixing bowl with any juice; discard any seeds. Very thinly slice the skin and pith (including the ends) widthways into short slivers and add to the bowl. 2 Cover with 600ml water and put a small plate inside the bowl to keep the fruit submerged. Cover with clingfilm; refrigerate overnight. 3 The next day, put a small plate in the freezer. Tip the contents of the bowl into a large, wide saucepan. Crack the cardamom pods and add the seeds to the pan (discard the pods). Bring to the boil over a medium-high heat, then simmer very gently for 1 hr, without stirring, until the peel is very soft. Once or twice during cooking, poke down any bits of orange that rise up. 4 Stir in the sugar and bring to a gentle simmer. Cook for 40-60 mins over a low heat, without stirring, until syrupy, very shiny, a little foamy and reduced by ⅔. When it’s ready, the marmalade should read 105°C on a sugar thermometer. If you don’t have one, spoon a little marmalade onto the frozen plate: it should start to set within 5 mins and form a skin that wrinkles when pressed. If it doesn’t, continue to simmer, checking every 10 mins. 5 Remove from the heat, stir in the lemon juice and mix well. Spoon into hot, sterilised jars* , screw on the lids, then leave to cool to room temperature before storing** .

Each 15g serving contains

Energy Fat Saturates

Sugars Salt 172kJ 40kcal 0g 0g 11g 0g 2% 0% 0% 12% 0%

of the reference intake. See page 105. Carbohydrate 11g Protein 0g Fibre 0g

R O O T T O S T E M : O R A N G E

P E E L Leftover citrus peel can help set preserves and jams, instead of adding extra pectin. Wrap the membranes and pith in muslin cloth and simmer with the fruit. Remove, squeezing out the juice, before adding sugar.

Leeks

Both white and green parts are edible

Need to know Use instead of onions for a sweeter flavour.

C H E E S Y L E E K S O U P

Serves 4 * Takes 1 hr Cost per serve £1

1kg leeks 2 tbsp olive oil 1 reduced-salt vegetable stock cube, made up to 800ml 4 slices crusty bread 120g streaky bacon, cut into 2cm pieces (optional) 2 garlic cloves, crushed 2 tsp cornflour 100ml single cream 1 tbsp wholegrain mustard 100g mature Cheddar, grated 75g Stilton, crumbled (or use more

Cheddar) ⅛ tsp freshly grated or ground nutmeg

1 Discard any damaged dark green leek leaves (or see tip, above right). Cut the rest into 1-2cm squares. Rinse well in a sieve, drain and set aside. Cut the white/light green parts of the leek lengthways, then slice into 1cm strips. 2 Heat 1 tbsp oil in a large, lidded saucepan over a medium heat. Add the lighter parts of the leeks, season with a little salt and cook for 10 mins until well softened. Reduce the heat to low, add 400ml stock, then cover and simmer for 20 mins. 3 Preheat the oven to gas 6, 200°C, fan 180°C. Cut the bread into 2cm cubes, tip into a mixing bowl and toss with 2 tbsp water. If using, put the bacon pieces on a baking tray; bake for 5 mins. Add the bread and dark green leek parts, drizzle with the remaining oil and stir to coat. Bake for 15 mins, stirring a few times, until everything is crisp. 4 Stir the garlic into the leek pan and cook, uncovered, for 5 mins. Mix the cornflour with 1 tbsp cold water and add to the pan with the rest of the stock. Bring to a simmer and cook for 5 mins to thicken. 5 Reduce the heat to low and stir in the cream, mustard, cheese and nutmeg; season. Simmer for 2 mins, then divide between 4 bowls. Top with the bacon and leek croutons.

Each serving contains

Energy Fat Saturates

Sugars Salt 1923kJ 461kcal 30g 14g 7g 2.1g 23% 43% 72% 8% 35%

of the reference intake. See page 105. Carbohydrate 29g Protein 19g Fibre 1g

R O O T T O S T E M : L E E K

G R E E N S Use leftover leek greens to make a bouquet garni, a seasoning packet for stocks and sauces that is removed before eating. Wrap rosemary, sage, thyme and bay leaves in a large piece of leek green; tie shut with non-plastic thread or twine. Simmer in stocks and soups, then discard once the flavours have been released. Leek greens can also be added to savoury crumbles, stir-fries and hashes, or sautéed and stirred through pasta.

G E T A H E A D

Store the soup and croutons separately in airtight containers in the fridge for up to 3 days.

At Filippo Berio, we source the finest olive oils from across the Mediterranean.

Working with the same growers over decades ensures excellence, but only when an oil is perfect is it allowed to bear Filippo Berio’s signature. Find us at your local supermarket today.