HOME COOKING EVERYDAY
Veggie peanut noodles with coriander omelette ribbons SERVES 4 PREP 15 MINS COOK Low cal Folate Fibre 15 MINS Easy Vit C
Kipper fish cakes with watercress mayo SERVES 2 MINS Easy
PREP 15 MINS Folate
Vit C
Iron
COOK 22 Omega-3
300g potatoes, cubed 2 spring onions, finely chopped 2 tbsp chopped parsley 200g kipper fillets, skin and bones removed, chopped into small pieces 1 egg, beaten 85g breadcrumbs 3 tbsp mayonnaise 85g bag watercress 2 tsp capers, chopped Sunflower oil, for frying Lemon wedges, to serve (optional)
TIP These freeze beautifully, so it’s worth making a bigger batch. Make to the end of step 2, then freeze, uncooked. Defrost in the fridge overnight.
Good for you
1 of 5-a-day
250g pack medium egg noodles 2 tsp sesame oil, plus a little extra for drizzling 1½ tbsp sunflower oil 3 carrots, cut into thin batons 2 garlic cloves, finely sliced ½ Chinese cabbage, roughly sliced 5 spring onions, thinly sliced on the diagonal 2 tbsp crunchy peanut butter 2 tsp light soy sauce 1 tbsp sweet chilli sauce 3 eggs, beaten Handful of coriander, roughly chopped, plus a few sprigs to garnish 1 Cook the noodles following pack instructions. Drain, reserving 2 tbsp of
the cooking water. Toss the noodles in a drizzle of sesame oil and set aside. 2 Meanwhile, heat half the sunflower oil in a wok. Add the carrots and stir-fry until tender. Tip in the garlic, cabbage and half the spring onions, and stir-fry for 1-2 mins until the cabbage begins to wilt. Mix together the peanut butter, soy, sesame oil, chilli sauce and reserved cooking water, then add to the pan. Toss in the noodles and heat until warmed through. 3 Whisk the eggs, chopped coriander and some seasoning in a bowl. Heat the remaining sunflower oil in a non-stick frying pan. Tip in the eggs, stir once, then allow to set on one side. Turn over carefully, using a plate if you need to, and cook the other side until set and golden. Slide out onto a board. Cool for 1 min, then cut into strips. Scatter over the noodles, along with the remaining spring onions and a few coriander sprigs. PER SERVING 453 kcals, protein 16g, carbs 51g, fat 20g, sat fat 4g, fibre 7g, sugar 10g, salt 1.3g
1 Boil the potatoes for 10-12 mins until tender. Drain thoroughly, then roughly mash. 2 Mix the potato, spring onions, parsley and fish. Season with a little black pepper, then shape into 4 fish cakes. Dip each in the egg and then breadcrumbs to cover. Chill for at least 10 mins. 3 Whizz the mayo with a small handful of watercress. Season and stir through the capers. Heat a thin layer of oil in a frying pan. Fry the fish cakes for 1 min on a high heat until crisp and brown, then cook for about 4 mins on a lower heat. Repeat on the other side, ensuring the fish is cooked all the way through. Serve with the remaining watercress and the mayo. PER SERVING 708 kcals, protein 30g, carbs 55g, fat 41g, sat fat 7g, fibre 5g, sugar 3g, salt 3.6g
Full-of-flavour stir-fry August 2013 BBC Good Food Middle East 21