Au cookbook Welsh

ATHLETIC UNION

COOK BOOK

Place oil in a frying pan or wok on medium heat. Add chorizo and onion to pan and fry until onions soften (4 mins). Make sure to stir regularly to avoid burning. Add the garlic and fry for another minute.

Pour in tomatoes and bring to a simmer for 2 mins.

Reduce heat to medium/low, crack the eggs into the mixture and sprinkle with pepper.

Simmer for 5 minutes or until the egg whites are cooked and yolks still runny.

extra sauce fill half the tomato tin with water and add to the pan.

garlic can be found at any supermarket spice section.

can be used as a yummy pasta sauce! *

Prepare the BBQ for indirect cooking by banking up the coals on one side so that there is a hot side and a cooler side

For the yogurt sauce, mix the garlic with the lemon juice in a bowl and set aside

Combine the spices, salt and pepper in a bowl. Toss the wings with 3 tbsp of this mixture in another bowl Cook the wings on the cooler side of the BBQ, with the lid closed, for 30 minutes, turning halfway through. Move the wings to direct heat, over the coals, and cook for another 5 minutes, moving them around and turning to ensure even crisping. (Alternatively, heat the oven to 180C/fan 160C/gas 6 and divide the wings between two trays. Roast for 45 minutes until cooked through Heat grill to high and transfer the wings to a large tray, discarding any cooking juices. Grill for 15 20 minutes, turning them every 3 4 minutes, until charred and crispy)

Finish the yogurt sauce by straining the lemon and garlic mixture through a sieve into the yogurt with a pinch of salt and mix well

Toss the wings in the remaining spice mixture, then tip onto a platter and drizzle over some of the yogurt sauce, serving the rest on the side for dipping. Scatter over the oregano and serve.

For an extra bit of zing, add some lemon zest before serving and accompany with a nice solid pint or 12 to take those assignment deadline pains away.

Bowl

by Athletic Union Men's Football

a small saucepan of water to boil and boil your quinoa according to package

(normally

the quinoa is cooking, cut chicken into bite size chunks Deseed and cut peppers into strips. Place all into a large mixing bowl

the bowl add enough oil to cover the chicken and peppers, 2 3 tsp paprika, and 1 2 tsp of both cumin and chilli powder. Add the juice of half a lime and season with salt and pepper Get messy and mix it all up! Fry the chicken and peppers These and the Quinoa should be done around the same time

couple mins from the end of cooking time, place the kidney beans in a small bowl and microwave for 1 2 mins. Once the Quinoa is cooked drain it. Finally, place everything you've cooked nicely in a bowl to make all your Instagram followers

Deliciously Stuffed Sweet Potato's

TIP

Recipe by Men's Football

Ready in 95 minutes

people

large/3 medium sweet potatoes

chicken breasts/boneless thighs

red onion

tin of kidney beans

tin of sweetcorn

clove of garlic

lime

A healthy, tasty (and fcheap or a student) way to end the week Harissa Chicken stuffed sweet potatoes! Canalso make them veggie without the chicken and they're just as tasty!!

mozzarella

of chopped parsley

spice

METHOD

2.

Bake the potatoes for 90 mins. 20 mins from the end of the potatoes' cooking time chop the chicken into chunks, season with harissa and fry until cooked through Dice the garlic and onion then fry on a medium heat until soft. Remove from pan into mixing bowl.

4. 5

Half the potatoes spoon out the insides into the mixing bowl to leave the skin. Add the drained sweet corn, kidney beans and lime juice to the bowl and mix. Season with salt and pepper add others spices e.g. Paprika of desired. Spoon mixture back into the potatoes. Top with cheese and roughly chopped parsley. Bake until cheese is melted

Chicken Fenugreek Curry

INGREDIENTS

For the Chicken:

Approx. 300g chicken boneless thighs/ breasts if you can afford it cut into bite size chunks (can also definitely use boned chicken however it will take longer to cook)

2 tbsp olive oil

2 tbsp lemon juice

1 tbsp jerk seasoning 1 tsp salt

For the rice:

200g basmati rice 400ml/g can coconut milk a few spring onions, sliced thyme 2 garlic cloves, finely chopped 1 tsp ground allspice 1 can drained kidney beans a couple handfuls of peas (can be frozen)

Create a marinade from the oil, lemon juice, jerk seasoning and salt. Marinate the chicken in this for at least a couple hours, overnight ideally. Rinse the rice in cold water then put in large saucepan. Add the coconut milk, a couple of the spring onions, a sprinkling of thyme, the garlic and the allspice. Season with salt, add 350ml cold water and turn the heat on high. Once it starts to boil, turn down to a medium heat and cover. Cook for 10 mins, stirring often.

Once this has started to cook, heat a frying/griddle pan with oil and cook the chicken.

Towards the end of the rice's cooking time add the kidney beans and peas. Cover and take off the heat for 5 mins for the liquid to absorb. Once all is cooked serve with lime and a fresh sprinkling of spring onion!

Archer's

Soak lentils

water

you want to cook

Fry onions in a large pot until they are getting golden

Add the chorizo and garlic, fry until the meat is sealed Season with salt pepper and mixed herbs

Now add the carrot and potato, keep stirring so it doesn’t stick

Drain and rinse lentils, before adding them to the pot and mixing

Add enough boiling water to cover all the ingredients with approximately an inch of water, add stock cube Cook for between 40 60 mins until lentils and vegetables

soft

TIPS

important

the

or the cooking

will be a

soak up a lot of water when cooking,

more if you feel

getting too

want

to be

A

chicken breast

tablespoons of

garlic clove

pepper

chicken stock cube

teaspoons of flour

teaspoon of double cream

Bags of rice

of butter

water

For lower calories use crème fraiche. You can also use vegetable oil to cook the chicken in.

Creamy Paprika Chicken

Recipe by Gaelic Football Ready in 45 minutes Serves 2 people

METHOD 1. 2. 3. 4. 5.

Heat the butter in the pan until melted. Add chicken and cook for 5 6 minutes, heat until golden. Boil the rice in a pot for 15 minutes on a low heat. Add paprika, garlic, onions and pepper into the pan and stir firmly. Add chicken stock into the pan and reduce heat to simmer for 5 minutes Add double cream/crème fraiche and gently stir until all the cream has reduced. Cook on low for 5 10 minutes.

Put a large saucepan of water with a pinch of salt on to boil for the noodles. Pop the diced chicken in a mixing bowl. Sprinkle over the Chinese five spice (careful not to use it all, it's quite strong!), mix well to coat the chicken, cover with foil/clingfilm and set aside. Meanwhile, halve the pepper and discard the core and seeds Slice into thin strips. Halve, peel and thinly slice the red onion into half moons. Trim the spring onion and thinly slice Peel and grate the ginger and garlic (or use a

TIPS

is

the onions and the butternut

the chicken into pieces.

the onions and the butternut in a sauce pan with the

about 3 min.

the chicken and let it cook for

the preparation with water.

it cook for approximately

min.

butternut

Heat 1 tsp of olive oil in a medium sized pan until hot.

Roughly crop the onion and fry in the pan on a medium heat for 5 minutes (or until golden). Put this pan to the side so you can make use of the residue oil to fry the vegetables in step 5.

Boil half a small pan full of water and add 1/3 cup of rice per person to eat with the curry. I personally prefer brown rice, but any will do. Once golden, remove from the stove and place the onion in a jug ready to blend. Add the curry powder, dill, coriander, nutmeg, garlic cloves, salt and pepper and blend, if the mix needs more liquid, add a drop of oil. Once these ingredients are mixed into a paste, test it to see if the flavour is to your acquired taste. Next add the tinned tomato and coconut milk to the mix and blend until smooth. Taste the mix again and make flavour changes as needed.

Roughly chop the courgette and add to the previously used pan. Fry for 3 minutes on a medium heat. Whilst the courgette is frying, drain the chickpeas and butter beans and add them to the pan. Cook the vegetable mix for 5 minutes on a low heat to prevent the beans from splitting. After this, add the curry paste to the pan and heat for 10 minutes. Make sure you stir every few minutes to stop the curry from burning or getting stuck to the pan. Once cooked, strain the rice, plate up the curry and enjoy!

and Vegetable Soup

Pasta Aglio e Olio

Recipe by Men's

Head of Garlic

bunch of

ml of

quality

Chili

A N

Lemon

METHOD

Heavily salt a large pot of water and bring to a boil. Cook pasta to al dente while completing the steps below Slice the garlic cloves thinly and set aside. Pick the parsley leaves from their stems, and finely chop. Add olive oil to a large sauté pan, and heat over medium flame until shimmering. Add sliced garlic, stirring constantly, until garlic is barely toasted. Add the chili flakes and remove from heat. Add the cooked pasta, drained, along with 50ml, a few tablespoons, of pasta water. This will help make the (sauce) more cohesive. Add lemon juice and parsley and toss

with salt and pepper and

Addheapings of ParmesanCheeseif you'd prefer a vegetarian meal instead of vegan Don’t overcook your garlic,cookit until‘blonde’

colour.

E

Gnocchi in Tomato Sauce

by Skate

in 10 minutes

2 people

Gnocchi

small onion

cloves of garlic

of olive oil

pepper, sugar

herbs

of cherry tomatoes

Peel and chop onion and garlic. Heat the olive oil in a saucepan Fry the onions until they begin to. (2 to 3 minutes). Then add garlic and cook for a further 1/two minutes.

Add Pureed tomato. Season with salt, pepper, sugar and Italian herbs to taste. Cook at low heat for approximately five minutes, stirring occasionally. In the meantime, cook good gnocchi according to package instructions or until they float to the top of the boiling water (3 to 4 minutes)

Then drain, add the sauce and stir to combine. Season again to taste.

with cherry tomatoes and/or nutritional yeast flakes if

like.

Pumpkin Delight

Preheat oven to 200 Celsius

Cut the top from the pumpkin. Remove the guts and seeds (seeds make a nice snack if you dry for a day then roast them with smoked paprika, cumin and salt) and scoop out the flesh (ice cream scoop works best) so that it forms thin curls. (If you ’ re baking in the pumpkin wrap in foil and place on a baking tray). Boil the macaroni so that it is slightly less cooked than al dente (generally 2-3 minutes less than the cooking time, but test as you go), and add the broccoli for the last 5 minutes so it still has some crunch to it. In the meantime, fry the onion in the butter until soft, then add the flour (and nutmeg) and beat into a paste. Slowly pour in the milk while whisking to incorporate the roux (add a bay leaf at this stage). Continue to stir over a medium heat until the sauce thickens, not letting it boil more than a simmer. Once thickened stir in pumpkin and two thirds of the cheese, and continue to heat to melt the cheese and soften the pumpkin.

Pour the chopped tomatoes and the stock into a saucepan and bring to a gentle simmer over a low heat

Place the butter and oil in the base of a large saucepan and heat gently- add the onion and cook until softened (6-8 mins). Stir in the garlic and rosemary and then cook for another minute. Then add the rice and cook for 1 min

Start adding the chopped tomatoes and stock a quarter at a time. Add more stock when absorbed. It should take another 20-25 mins Stir in the basil. Serve with Parmesan.

can use a food processor when mixing the veg stock and chopped tomatoes but it isn’t necessary

Surf’s stuffed potato skins

the

cooked

heat

heat

Pre heat the oven to 200ºC / 400ºF / Gas Mark 6.

Arrange the fish in a baking tin and season well with salt and pepper. Pour over half of the milk, dot with 25g of the butter and bake in the oven for 15 20mins.

Once out of the oven, pour off but keep the liquid at the bottom of the baking tin. Remove the skin from the fish and flake the flesh into large pieces.

For the sauce: Make a roux by melting the remaining 75g butter in a saucepan and stirring in the flour, then gradually add the cooking liquid saved from the fishy tin. Tip: to get rid of the floury lumps I always use a coil whisk When you ’ ve got a silky smooth sauce, add the milk, stir a bit more and season.

Mix the baked fish and prawns into the sauce along with the chopped hard boiled eggs, capers, parsley, frozen peas and lemon juice. Have a lil taste to see if it’s seasoned to your liking; if not, season accordingly.

Pour the whole lot into a well buttered 15 litre baking dish Tip: Pyrex or ceramic dishes are perfect for this For the topping: peel, chop and boil the potatoes for about 20mins/until they easily drop off the end of a knife, and mash with the butter and milk. Season and add the nutmeg.

Spread the mash over baked fishy in the dishy and make a pretty pattern with a fork Sprinkle all over with the shredded Cheddar and bake for 30 40 mins until browned.

white wine;

In a frying pan, warm up approximately 3 tbsp of olive oil on a low medium heat.

Peel and crush a clove of garlic using the flat side of a knife. Add the garlic to the oil, then remove it after 2 minutes.

In the meantime, cut the cherry tomatoes in halves and add them to the pan after removing the garlic.

While waiting for the tomatoes have wilted a little (gone a bit mushy), wash the langoustines under cold running water, then add them to the pan.

Using a pot lid, cover the pan and cook on a low heat for 7 10 minutes. Regularly check it to make sure it doesn’t thicken too much.

While the sauce is thickening, cook your pasta (make sure to add salt to the water). Once it's done, transfer it to the frying pan and let the pasta cook in the sauce for a further minute, making sure to keep mixing so that it absorbs the flavour of the sauce.

Sift the flour, baking powder and allspice into a large mixing bowl.

Cut the butter into chunks and rub it into the flour until it looks like breadcrumbs. Stir in your sugar and cranberry, along with the grated white chocolate.

Make a well in the center of your breadcrumbs, crack in the egg, add the milk and whisk that in with a fork until its doughy. Keep working the dough together gently until every crumb is picked up.

Lightly flour a worktop and roll out your dough until it’s about 5mm thick. Then stamp out with a 6cm fluted cutter. Pre-heat your pan for a few minutes, grease it with a little butter and cook the welsh cakes for 3 4 minutes on each side. Cook some test pieces to make sure that they don’t get too dark. Once they’re cooked, you can try serving hot with a little butter or keep them for later.