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Castle Recipe Book 2016-17

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introduction Hi everyone, Living out can be a great experience, partly because of the increased independence and opportunity to eat what you want, when you want. However, it can be easy to fall into the same habits and routinely make the same foods (pesto pasta, maybe?) and forget that eating a varied and healthy diet can greatly benefit both our physical and mental health. For this reason, the welfare team have made this little booklet, as part of ‘mind and body week’, with some suggestions and recipes from fellow Castle students to hopefully give you a bit of inspiration for the coming term!

Happy New Year and happy cooking! Lots of love, The Welfare team xo

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contents 4

Bacon and avocado salad

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Tomato and red pepper soup

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Crumpets

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Prawn linguine

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Pepperoni pasta salad

9

Spaghetti Bolognese

10

Broccoli and chicken pasta bake

12

Tuna pasta bake

13

Chicken curry

15

Thai green curry

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Butter chicken curry

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Homemade pizzas

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Fajitas

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Nachos

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American chilli

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Apple crumble

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Vegan brownies

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Flapjacks

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Starters & Salads

Bacon and avocado salad Ingredients Serves 4 8 rashers streaky bacon 400 g fine green beans 300 g baby spinach 2 spring onions 2 avocados Method 1.

Grill the bacon, cool and crumble

2.

Blanch green beans in boiling water for 4 minutes, then run under a cold tap

3.

Add spinach, cut avocado, sliced spring onions

4.

Whisk together a dressing (1/2 tsp brown sugar, 1/3 cup of olive oil, 1 garlic glove, 1 tbsp balsamic vinegar, 1 tsp sesame oil) and pour over the salad, toss and season to taste ~ Anja Balfour (Archie’s mum)

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Starters & Salads

nts Tomato and red pepper soup Ingredients Serves 2 1 red pepper (quartered) 1 red onion (quartered) 250 g cherry tomatoes 2 garlic cloves 2 tbsp oil and 2 tbsp balsamic vinegar (optional) 3 tsp dried basil and 1 tsp dried oregano 1 vegetable stock cube (in 250 ml of water) Method 1.

Preheat oven to 200 C

2.

Put vegetables and garlic in an oven tray, drizzle with oil and balsamic vinegar, sprinkle with basil and oregano, mix and roast vegetables for 15 minutes

3.

Tip the tray contents into a pan and add stock, blend (using hand blender or food processor) and add water to reach desired consistency

4.

Heat soup for a few minutes and add herbs/ seasoning to taste ~ Oli Keyzor

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Starters & Salads

Crumpets 1.

Make yourself a G&T and drink throughout preparation

2.

Put two crumpets in the toaster

3.

Fry an egg

4.

When crumpets are ready, butter them and put the egg on top

5.

If you want, add smoked salmon

6.

Refill G&T and enjoy your crumpets

~ Laura Doherty (who lived off this in second year)

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Pasta dishes

How to cook pasta Exact timings will vary slightly between different pasta types and can be found on the packet. In general: 1.

Bring a large pan of salted water to the boil

2.

Add pasta (roughly 80 g/ one handful per person)

3.

Return to the boil and cook for approximately 10—12 minutes

4.

Drain the water away

Prawn linguine Ingredients Pack of prawns Linguine pasta 1 tbsp tomato puree Cherry tomatoes Olive oil 2 tbsp white wine (optional) Lemon Garlic 7


Pasta Dishes

Method 1.

Allow linguine to cook whilst preparing the sauce

2.

Add finely chopped garlic, prawns, lemon juice and white wine to a pan and cook for approximately 5 minutes stirring occasionally

3.

Add tomato purĂŠe and chopped cherry tomatoes and cook for a further few minutes

4.

Add the sauce to the linguine and stir. Season to taste.

~ Jess Melling

Pepperoni pasta salad 1.

Add sliced cucumber, grated cheddar cheese, pepperoni, sliced yellow peppers, spring onions and cherry tomatoes to pasta shells.

2.

Drizzle in plenty of olive oil and add lots of salt and pepper

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Pasta dishes Spaghetti Bolognese Ingredients Serves 6 A packet of beef mince 1 red pepper, onion and carrot 5 broccoli heads Clove of garlic 1 carton of passata Chilli powder and ground ginger Method 1.

Fry onions and garlic in olive oil

2.

Add mince and wait until it begins to brown

3.

Add in chopped peppers, broccoli, carrots and passata

4.

Add chilli powder, ground ginger, salt and pepper

5.

Bring to the boil and then simmer on a low heat for 40 minutes

6.

Serve with spaghetti ~ Eve Schofield

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Pasta dishes

Broccoli and chicken pasta bake Ingredients Serves 4 350 g of pasta shells 200 g broccoli 2 tbsp olive oil 350 g chicken breast fillets 175 g mushrooms 4 tbsp tomato purĂŠe 80 boursin cheese 285 ml single cream For the topping Bunch of spring onions 85 g cheddar cheese 1 garlic cheese 50 g flaked almonds Method 1.

Preheat the oven to 190 C/ gas mark 5/ fan 170 C

2.

Bring a large pan of salted water to the boil and add pasta, cook for 6 minutes 10


Pasta dishes

Method continued 3.

Add broccoli and boil for a further 5-6 minutes (until the pasta is just cooked). Drain and return to the pan

4.

Heat oil in a wide pan, add the chicken pieces and fry until lightly browned

5.

Tip in mushrooms and stir dry for 1 minute

6.

Stir in tomato purĂŠe, cheese and cream. Gently simmer, stirring, until the cheese has melted to thicken the sauce.

7.

Pour the sauce over the pasta, stirring until gently coated, then tip into a shallow ovenproof dish and level the top

8.

Mix the topping ingredients and sprinkle over the pasta

9.

Bake for 20 minutes, until golden ~ Anja Balfour (Archie’s mum)

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Pasta dishes Tuna Pasta Bake Ingredients Serves 6 600 g pasta 50 g butter and 50 g plain flour 600 ml milk 250 g grated cheddar cheese 2 cans of tuna and 330 g can of sweetcorn Chopped parsley Method 1.

Preheat oven to 180 C/ fan 160 C/ gas mark 4 and boil pasta for two minutes shorter than recommended on the packet

2.

Melt the butter in a pan and stir in flour. Cook for one minute, gradually stir in milk to make a thick white sauce. Remove from the heat and stir in most of the cheese

3.

Drain pasta, add white sauce, tuna, sweetcorn and parsley

4.

Transfer into a baking dish, top with the rest of the cheese and cook for 15-20 minutes

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Curries Chicken Curry Ingredients Serves 4-6 4 chicken fillets, skin removed 1 onion, sliced 2 cloves of crushed garlic 1 carrot, sliced Mushrooms, sliced 1 small carton of natural yoghurt 1/2 pint of chicken stock Oil Tomato purĂŠe Spices 2 tsp curry powder 1 tsp cumin 1/2 tsp coriander 1/2 tsp ginger Method 1.

Remove chicken skin, rinse in cold water, dry well and cut into narrow strips

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Curries Method continued 2.

Warm some oil with the spices and crushed garlic in a very large saucepan and quickly fry the chicken pieces for a couple of minutes

3.

Turn the heat down and add the onion, carrot and mushrooms, making sure everything is coated in the spices

4.

Pour in the stock, followed by the yoghurt and coconut, and stir well

5.

Cover with a lid and cook gently for up to an hour, stirring occasionally.

6.

Serve with rice

You can add in different vegetables too, or substitute the chicken for vegetarian alternatives such as Quorn or tofu. Also, alter the spices according to your preference

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curries Thai green curry Ingredients Serves 4 2 tbsp vegetable oil 1 onion, diced 3 cm ginger, finely diced 2-3 handfuls of frozen vegetables (cauliflower, broccoli, carrot etc) 1 handful of snow peas/ snap peas 8 baby corns 200 ml vegetable stock 400 ml coconut milk 1 tbsp maple syrup 1-2 tsp of green curry paste Salt 1 handful of cashews (or peanuts) Juice of half a lime Method 1.

Fry the onion and ginger in oil in a frying pan

2.

Add frozen vegetables and cook for a few minutes

3.

Add snow peas and baby corns to the pan 15


curries Method continued 4.

Add vegetable stock and coconut milk, simmer for 1015 minutes.

5.

Add curry paste, maple syrup and salt to taste. Cook for another 5 minutes.

6.

Add nuts (if you want to) at the last minute

7.

Serve with rice or noodles ~ Abby Scott

Butter chicken curry Ingredients Serves 4-6 4 tbsp tomato purĂŠe 225 ml water Grated fresh ginger 275 ml single cream 1 tsp garam masala Salt, sugar, and pepper to taste 1 fresh, hot green chilli, finely chopped Finely chopped coriander 4 tsp lemon juice 16


curries Ingredients continued 1 tsp ground cumin seeds 110 g unsalted butter Tandoori-style chicken (see page 18) 1 onion, chopped 1 courgette, sliced 1 aubergine, chopped Method 1.

Fry the onion, courgette and aubergine. Put to one side.

2.

Add tomato purĂŠe to water and mix in a measuring jug or bowl

3.

Add the ginger, cream, garam masala, salt sugar, pepper, chilli, coriander, lemon juice and ground cumin. Mix well.

4.

Melt the butter in a large frying pan and add the mixed ingredients and fried vegetables to the pan. Bring to a simmer and cook for one minute.

5.

Add tandoori-style chicken pieces and stir

6.

Serve with rice and green beans 17


curries Tandoori-style chicken Marinade cubed chicken breast in tandoori paste (200 g) and natural yoghurt (275 ml) for at least an hour. Cook for about 20-25 minutes at 180 C, or until the chicken is cooked. ~ Georgia Cashman

Homemade Pizzas Ingredients Makes 2 large bases and 1 small base 550 g plain flour 1 sachet of dried yeast 1tsp salt 1 tsp sugar 250 ml warm water mixed with 2 tsp oil Toppings of your choice Method 1.

Mix dry ingredients in a bowl and make a well in the middle

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Pizza Method continued 2.

Add warm water mixture into the well and mix everything together with your hands to make a soft dough

3.

Knead on a floured surface for at least 5 minutes

4.

Place in large greased ovenproof dish, cover with a damp tea towel and leave on the bottom shelf of the oven on the lowest setting for about 30 minutes to allow the dough to rise

5.

Repeat steps 3 and 4

6.

Divide the dough into as many pieces as you think you’ll need, roll out into the desired shape and size, place in the fridge until it is needed

7.

Add tomato sauce, cheese and toppings of your choice to the pizza bases

8.

Place onto an oven tray, cook at 200-220 C/ gas mark 4-5 for about 20 minutes

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Mexican Fajitas 1.

Fry onions and peppers

2.

Add diced chicken/ tofu/ beef

3.

Once cooked though add a tin of tomatoes and sachet of seasoning (such as any flavour of Old El Paso)

4.

Season with extra chilli if desired

5.

Serve with tortillas, sour cream, lettuce, tomatoes, guacamole, cheddar cheese (Also works well with nachos)

Nachos 1.

Cover a large plate with tortilla chips with salsa and grated cheese over the top

2.

Add another layer of tortilla chips, salsa, grated cheese

3.

Add guacamole, sour cream and chopped chillies (lots)

4.

Microwave until the cheese has melted

~ Clare Schwarzberg

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Chilli American Chilli Ingredients Makes 8-10 servings (enough to last about a week) 800 g minced beef 800 g kidney beans (2 large cans) 3 cans of chopped tomatoes 3 packets of chilli seasoning 2 bell peppers, diced 2 red onions, diced Cumin and paprika 1/4 bag of frozen sweetcorn Grated cheddar cheese (optional, to serve) Sour cream (optional, to serve) Method 1.

Simmer onions in oil in a large pot

2.

Add minced beef and cook for about 8-10 minutes, until the beef is browned

3.

About 5 minutes into cooking the beef add the peppers and simmer together

4.

Add tomatoes, kidney beans and seasoning. 21


chilli 5.

Simmer on a low heat for 15-20 minutes, stirring occasionally

6.

Add in frozen sweetcorn and cook for a further 5-10 minutes

7.

Add some paprika and cumin (quantity depends on how spicy/ flavourful you’d like it to be)

8.

Once finished, serve with grated cheddar and sour cream for the true American experience ~ Katya Ellis

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Desserts Apple Crumble Ingredients 3 cooking apples 300 g of flour (not self-rising) and 200 g sugar 1 stick of unsalted butter at room temperature, cut into pieces (Tesco’s finest works well) Cinnamon Method 1.

Pre heat the oven to 180 C

2.

Mix the flour and sugar in a bowl and add in the butter

3.

With your hands, dissolve the butter into the flour and sugar until it is in tiny lumps (about pea sized)

4.

Peel and cut the apples into thin slices

5.

Add most of the apple to the bowl and mix

6.

Add the mixture to a baking dish, cover the top in sliced apples

7.

Cook for 15-20 minutes, until the top is golden

8.

Serve with ice cream! 23


Desserts Vegan brownies Ingredients Serves 16 250 g plain flour 350 g demerara sugar 65 g plain coco powder 1 tsp baking powder 1 tsp salt 250 ml water 250 ml vegetable oil 1 tsp vanilla extract Method 1.

Preheat the oven to 180 C/ gas mark 4

2.

In a large bowl stir together the dry ingredients. Pour in the water, oil and vanilla; mix until well blended

3.

Spread evenly in a baking tin. Cook for 25-30 minutes, until the top is no longer shiny

4.

Cool for at least 10 minutes, then cut into squares

~ Allie Mills

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desserts Flapjacks Ingredients 12oz oats 6oz demerara (brown) sugar 2 tbsp golden syrup 8oz butter Method 1.

Mix together oats and sugar in a large bowl

2.

Melt butter and syrup.

3.

Mix in with the oats and sugar

4.

Put the mixture in a shallow baking dish and cook for 10 minutes (until golden) at 180 C.

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Thank you to everyone who contributed to this booklet!

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