Student Cookbook Everything you need to know!
Bibliography Nosh For Students Jamie Oliver - (for omelette) http://www.jamieoliver.com/recipes/eggs-recipes/omelette
International & Vegetarian
BBC Food http://www.bbc.co.uk/food/
Chicken fajitas (picture) http://paleoaholic.com/paleo/paleo-easy-chicken-fajitas/
Tips and Hints
Nigella - (Mushroom Risotto) http://www.nigella.com/recipes/view/mushroom-risotto-3517 All Recipes - (Fish Cakes) http://allrecipes.co.uk/recipe/17059/basic-fish-cakes.aspx?o_is=Hub_TopRecipe_1 Cindy Karam - Hagbourne School PTA Recipe Book (Mejadarah)
Mejadarah (picture) http://www.kitchenist.com/cooking/salad/a-big-bowl-of-delicious-lentil-onion-and-goats-cheese-salad/990
Mushroom Risotto (picture) http://www.seriouseats.com/recipes/2010/10/rice-cooker-mushroom-risotto-recipe.html
Information Key Calories
Jacket Potato Ingredients
1 Medium / Large Potato
90g Tuna ( ½ 185g tin), 1 tbsp Mayonnaise, 170g tinned Sweetcorn Baked Beans Grated Cheese Leftover Chicken, 1 tbsp Mayonnaise, ½ tsp Mustard
1. Wash the potato and prick it with a knife or fork (otherwise it might explode!) 2.Preheat oven to 190°C. Place the Potato into the Microwave for 5 minutes until soft. 3. Put into the oven for a further 15 minutes to crisp up. 3
5 mins 20 mins
Tuna Sweetcorn Mix the tuna, mayonnaise and sweetcorn well in a bowl. Season with Salt and Pepper.
Macaroni Cheese 200
1oz (knob) 2 tbsp Â˝ pint Handful
Mushroom Risotto Ingredients
Butter Flour Milk Grated Cheese Macaroni
1. Add butter to saucepan and melt. Mix in the flour to make a roux. 2. Gradually mix in the milk. Stir with whisk and the roux will thicken. Take off the heat and add the grated cheese. 3. Separately, cook the macaroni (for time explained on packaging) and when cooked, drain. 4. Put the macaroni into the roux sauce and mix until covered. 5. (Optional) put into a dish and put under the grill until golden brown on top.
200g risotto rice 1 onion (finely chopped) 2 cloves garlic (finely chopped) 100g mushrooms (sliced) 500ml chicken stock 1 teaspoon salt Â˝ teaspoon black pepper 50g grated Parmesan 75g frozen peas
300 10 mins 10-20 mins
2 tablespoons fresh parsley (chopped)
1. Heat the oil and butter in saucepan on a medium heat. Cook the onion and mushrooms for five minutes until the mushrooms are browned and the onion is soft. 2. Stir in the risotto rice and coat it in the oil and butter. Add a small amount of stock at a time so the rice absorbs the stock. 3. Continue this on a low heat until all the stock has been absorbed, this should take about 10-20 minutes. 4. Throw in the peas. Sprinkle in the cheeses and parsley, give it more stir and serve. 6
Pizza 300 10 mins 15-20 mins
1 Pizza Base (ready-made) Tomato Puree/ Passata Toppings: Ham ½ green pepper, sliced 100g Mozzarella 40g Pepperoni 50g green/black olives
1 or 2 boneless chicken breast(s) 150g egg noodles or a nest of dry noodles ½ red pepper, chopped into strips ½ onion, chopped A handful of sugar snap peas 1 Spring Onion, chopped 1 tbsp vegetable oil 1 packet of sauce e.g. black bean sauce
Method 1. Heat oven to 240C/220C fan 2. Spread the tomato puree / passata over the pizza base 3. Add a topping of your preference and bake for 15-20 minutes. 7
Stir Fry 450 10 mins 15 mins
1. Slice the chicken into strips and place in a frying pan with the vegetable oil. Cook until no longer pink. 2. In a saucepan, boil water. When boiling, add the noodles for a minute less than the specified time on the packaging. Drain. 3. Add the chopped vegetables to the chicken and fry for a couple of minutes. 4. Add the noodles and fry again for 30 seconds. 5. Add the sauce and mix well. Fry for another minute. 8
Chilli Con Carne Ingredients
Main Dinner Courses 9
1 tbsp oil 1 onion, chopped 2 cloves of garlic, chopped 250g pack of mince 400g tin chopped tomatoes 1 stock cube 2 tsp chilli powder Rice
341 5 mins 20-25 mins
1. Heat the oil in a frying pan and fry the onion and garlic for one minute. Add the mix and cook until meat is no longer pink. 2. Add the tin of tomatoes, stock cube and chilli powder. Cook for 10 minutes. 3. In a saucepan, bring water to the boil and add seasoning, stirring until it has dissolved. Add the rice and stir, bringing it to the boil. Turn the heat down low and allow the rice to simmer for 15 minutes, with the lid on. Do not stir or it will be sticky â€“ cook until water has evaporated, if the rice is too crunchy, add more water and leave to boil for another 5 minutes. Serve. 10
Fish Cakes 400 20 mins 10-20 mins
250g mashed potatoes (leave chunky) 250g cooked fish, flaked (cod, salmon, haddock) 1 egg, beaten 1 tablespoon grated lemon zest 1 tablespoon chopped fresh mint 1 tablespoon chopped fresh parsley salt and pepper to taste plain flour
1. In a bowl, combine all ingredients, except for the flour and olive oil. 2. Flour a clean work surface. Take 1 heaped tablespoon of the fish cake mixture, roll into a ball, then pat down into a flat patty. Dust lightly with flour. 3. Heat olive oil in a large frying pan. Fry the cakes until brown and crispy on both sides. Serve with Mashed Potato, Chips or Salad. 11
Shepherd’s Pie Ingredients
250g pack of mince (lamb or beef) ¾ mug of water 1 tbsp sunflower oil 6 medium potatoes 2 tsp butter 1 tbsp butter (for mash) Salt and pepper Handful of grated cheese 2 tbsp cream 1 tbsp milk 1 onion, chopped
365 5 mins 50 mins
2 carrots, peeled and chopped
1. Preheat oven to 200/180⁰C fan oven. 2. In a pan, put the oil in and on a medium heat, fry the carrots and onions until softened. Put the mince in with the water and bring to the boil, simmer for 10-15 minutes. Add the gravy granules and Worcestershire sauce and stir. Season with salt and pepper 3. Peel the potatoes, add to a saucepan with boiling water (enough to cover potatoes). Turn down the heat, put a lid on the pan and leave to simmer for 10-15 minutes. 4. Drain the potatoes and in the empty pan, add the butter to melt and the cream. Put the potatoes back into the pan and mash. Use a spoon to beat further and add milk to get to right consistency. 5. Pour the mince into a casserole / oven dish, spoon the mashed potato on top of the mince, spreading evenly with the back of the spoon. Sprinkle grated cheese over the mash. 6. Cook for 20-25 minutes and serve. 12
Lasagne 406 20 mins 40 mins
1oz (knob) Butter 2 tbsp Flour ½ pint Milk ½ Chopped Onion Chopped Garlic Clove Mince Meat Tin of Chopped Tomatoes 2 tbsp butter 2 tbsp olive oil 1 tsp Sugar Lasagne Sheets
1. Make bolognase sauce using Spaghetti Bolognase recipe. 2. Make cheese sauce using Macaroni Cheese Recipe 3. In a large oven dish, first cover the bottom of the dish with Bolognese sauce, then a layer of lasagne sheets to cover the Bolognese sauce. Next a layer of the cheese sauce, before adding another layer of lasagne sheets. On top of this, add another layer of Bolognese sauce (using up the remainder of it) before adding another layer of lasagne sheets and a final layer of cheese sauce to top it off. Add the grated cheese on top as a finishing touch. 4. Bake in the oven for 40 minutes at 180 °C until golden brown.
Spaghetti Bolognese Ingredients
½ Chopped Onion Chopped Garlic Clove Mince Meat 1 Chopped Carrot Tin of Chopped Tomatoes 2 tbsp butter 2 tbsp olive oil Spaghetti / Penne / Spiral Pasta 1 tsp Sugar 1 tsp dried oregano and thyme (optional) Tomato Ketchup
476 10 mins 20 mins
1. Add the butter and oil into a pan and heat. Fry off the onions, garlic and mince (stirring to break it up) until the mince has browned. Add in the carrot. 2. Stir in the tin of chopped tomatoes and add the teaspoon of mixed herbs. Add in a good helping of tomato ketchup and a teaspoon of sugar. Leave to simmer for 20 minutes, stirring occasionally. 3. In a separate saucepan, boil water, adding a pinch of salt. When boiling, add the pasta and cook to the time specified on the packet. Once cooked, drain. Serve.
International & Vegetarian
Fajita Kit 2 Chicken Breasts 2 tbsp oil Â˝ red pepper and Â˝ green pepper thinly sliced 1 onion, sliced Sour Cream (optional topping) Grated Cheese (optional topping) Guacamole (optional topping)
385 10 mins 15 mins
1. In a mixing bowl, coat the chicken in oil and fajita seasoning. 2. Heat a frying pan, add a small amount of oil and cook chicken until browned. Add onions and peppers and cook for a further 3-4 minutes 3. Remove the tortilla wraps from the packaging and follow cooking instructions. 4. Lay the tortilla wraps out, spoon the chicken, peppers, onions onto the wrap, add salsa and any additional toppings and wrap! 16
Kebabs 320 15 mins 5 mins
Garlic and Herb Kebabs 2 garlic cloves, peeled, crushed 3 tbsp chopped fresh mixed herbs (such as flat leaf parsley, basil or chives) 50ml double cream 1 egg, beaten salt and freshly ground black pepper 150g chicken breast, sliced into strips 3-6 wooden skewers
1. Soak 3-6 wooden kebab skewers in cold water for at least 10 minutes, then shake dry. 2. In a bowl, mix together the garlic, herbs, double cream, egg and salt and pepper. Then add the chicken and coat in the sauce marinade. Set aside for 5 minutes. 3. Thread the chicken onto the skewers. Heat a pan and place the skewers on it, cook the kebabs for 4 â€“ 5 minutes, turning once. Make sure the chicken is cooked through before serving.
Mejadarah Ingredients 50ml 1 Large 150g 150g To Taste To Taste
Olive Oil Onion, Chopped Green Lentils Rice (White, easy cook) Salt Cumin
250 5 mins 55 mins
1. Use a large saucepan to fry the onions in the oil until soft and lightly browning. 2. Rinse the lentils thoroughly and mix in with the cooked onion. 3. Cover with cold water and bring to the boil. Boil rapidly for 10 minutes. Cover and Simmer for 20 minutes. 4. Rinse the rice with cold water and add to the pan, stir and add water to cover. Bring to the boil, cover and simmer for 25 minutes. Add more water if necessary. 18
Swedish Meatballs 190 15 mins 1-1.5 hours
250g Minced beef 1 finely chopped onion Salt and pepper Pinch of paprika 1 beaten egg Garlic salt 3 tbsp Butter 3 tbsp Flour 2 cups of beef stock (beef broth)
1. Preheat oven to 180⁰C, grease a casserole dish with lid. 2. Put mince, onions, salt, pepper and paprika into a bowl add the egg and mix well. 3. Form meat mixture into balls and arrange in dish, sprinkle with pepper and garlic salt. 4. In a saucepan, melt butter and slowly add flour, whisking it in. Stir it often until it becomes a roux. Slowly add the beef stock, a little at a time. At first it will sputter and will start to solidify but keep stirring and adding stock and it will loosen up to a perfect consistency. 5. Pour this over the meatballs, cover with lid and cook for an hour/ hour and a half.
Thai Chicken Curry Ingredients
1 tbsp vegetable oil 1 bunch of spring onions, chopped Chicken Breast Small bit of ginger, grated 3 ½ fl oz Coconut Milk 4 fl oz Chicken Stock 2 tbsp Thai red or green curry paste 1 tbsp soy sauce 1 tbsp fresh coriander, chopped
368 10 mins 15-20 mins
1. Chop the chicken into large chunks. Heat the oil in a large frying pan and sauté the spring onions until softened (about 2 minutes). Add the chicken and cook for a further 3 minutes, until there is no pink left. 2. Add the ginger, coconut milk, stock, curry paste, soy sauce, sugar and coriander and heat until almost boiling. 3. Cover and simmer gently over a low heat for 15-20 minutes, until the chicken is cooked. Whilst this is cooking, get another pan, bring to the boil and cook the rice, according to the instructions on the packet. 20
Cheese on Toast Ingredients Slices of Mature Cheddar Cheese - enough to cover the toast
1 slice of bread
140 5 mins 5 mins
Method 1. Put the slice of bread in the toaster on a low heat (if you donâ€™t have a toaster, miss this step out) 2. Thinly slice the mature cheddar cheese and place on the toast, covering the entire slice. 3. Place under the grill and heat on low until the cheese is bubbling.
2 large eggs Salt and Pepper A small knob of butter 1 small handful of Cheddar Cheese Small chunks of Ham (optional)
1 Medium Sized Egg A splash of milk Salt and Pepper 1 slice of bread A knob of butter
1. Crack the 2 eggs into a mixing bowl, add a pinch of salt and pepper and beat well with a fork 2. Put a small frying pan on a low heat, add the knob of butter and leave to melt 3. When the butter starts to bubble, add the eggs and move the pan around to spread them out evenly 4. When the omelette begins to firm up but still a little raw egg on top, sprinkle the grated cheese on now. (Also sprinkle the ham on now) 5. Using a spatula, ease your way around the edge of the omelette before folding it over in half. Leave until golden brown and serve. 23
1. Using a small saucepan, melt the knob of butter on a medium heat 2. Put the slice of the bread in the toaster and toast to your preference 3. In a mug, crack the egg, pour in the splash of milk and put salt and pepper in to your taste. Beat with a fork. 4. Pour the mixture into the pan and stir continuously until the eggs scramble. 5. Pour the scrambled eggs onto the toast and flavour to taste. 24
Soup 156 2 mins 20 mins
1 tin chopped tomatoes 150ml chicken or vegetable stock Â˝ tablespoon sugar 6 leaves fresh basil 1 tablespoons butter 150ml double cream
2 slices of bread Fish Finger Sanswich 2 fish fingers ketchup mayonnaise
225 2 mins 10 mins
1. In a saucepan, simmer the tomatoes and stock for 10 minutes 2. Add the sugar and basil and simmer for another 5 minutes 3. Stir in the cream and butter until the butter has melted. Blend and Serve.
1. Add a small drop of cooking/vegetable oil to a frying pan. Fry the fish fingers from frozen, turning every now and then, until golden brown. 2. Spread butter on two slices of bread and add the fish fingers to this. Add ketchup, mayonnaise, salad cream or any sauce of your preference on top. 26
Helpful Tips 1.Buy the cheapest option (e.g. Sainsbury’s Basics), for most
Tips and Hints 27
products, they are exactly the same, so you get the products you love, for a fraction of the price! 2. Buy in bulk e.g. buying a big bag of pasta may cost you more on the day however it will last a lot longer. Also buying a product which is on promotion is great, e.g. buy 1 get 1 free, you can store the other product. 3. Re-use leftover food to get the most out of the product and your money e.g. cooking a roast on a Sunday and reusing the chicken for sandwiches and curries etc. You save a lot of money by doing this. 4. Plan a menu for the week, this way, you only spend money on what you need for the weeks meals and so you don’t spend unnecessary cash. 5. Items such as Cereals you only will have to buy every few weeks, also buy big bags of pasta, potatoes, carrots, etc. they will cost less if you buy in bulk and store than if you bought when you needed them. 6. Buy items you can store e.g. tinned goods, food that can be stored in the freezer, packets of sauces – these can be stored for a while and so can be eaten when wanted. Packets of sauces are under £1 and can be a big part of the meal e.g. black bean sauce for stir fry, Mediterranean spices packet for chicken. 7. Herbs and Spices can be quite expensive, £1 for a small jar (x however many spices you want / need) however these spices last a very long time and are useful in most meals so worth the cost! 8. Plan ahead, defrost food overnight, make sure you have the correct ingredients and the time to cook the meal.
Bag of Potatoes Bag of Carrots 5 onions 2 cloves of garlic Frozen Peas 2 red peppers, 2 green peppers Bunch of Spring Onions 3 tomatoes Mayonnaise 4 pack sweetcorn 2 tins Baked Beans block of cheese Small bag of Mozzarella 1 whole Chicken Frozen Chicken Strips Chicken Breast Minced Beef Butter Milk Big bag of pasta – 350g White Rice 2 Tinned Tomatoes Ketchup Pizza Base Egg Noodles Bread Eggs Bacon
Equipment list 1 frying pan 1 small saucepan, with lid 1 large saucepan, with lid 1 casserole / oven dish 1 large baking tray Mixing bowls – small, large Microwaveable Bowl 1 wooden spoon 1 spatula 1 metal tong 1 masher Cheese grater Vegetable Peeler Tin Opener Measuring Jug Sieve Colander Scissors Sharp, chopping knife Bread Knife Whisk Pizza Cutter Corkscrew / Bottle Opener 2 Chopping Boards Kettle (if not provided) Microwave (if not provided) Toaster (if not provided)
Useful Information Vegetable Boiling Times
Potatoes - 10-15 Minutes Parsnips, Carrots - 10-15 minutes Broccoli (in small trees)- 5 minutes Green Beans - 5 minutes Spinach - 30 seconds - 1 minute Leeks, Cabbage - 5 minutes
Potatoes - 40-50 minutes Parsnips - 40-45 minutes Tomatoes, Peppers - 20-25 minutes Chicken - 1 hour, 15 minutes Beef - 25 m. (per 500g) + 25 minutes Pork - 25 m. (per 500g) + 25 minutes
How long in the fridge
After opening Raw Meat - 1 Day Cooked Meat - 2-3 Eggs - 1 month Milk - 2-3 Days
Vegetables 1 week Leftovers 1 day
What do I do if?
- Make sure food is piping hot before eating, steaming food and hot plate. 2-3 minutes should be fine. - do not reheat meats or shellfish
Past its time?
- if you don’t have a lid, use tinfoil - to defrost food without a microwave, leave in freezer bag and place in bowl of cold water - if everything you cook is burning, turn the temperature down!
Vegetables - soft and soggy Yoghurts - lid ‘puffing’ up Red Meat - Colour change to brown
What you can store
Rice Pasta Cereal Bread Packet Sauces
Tinned food Oil Stock Cubes Herbs & Spices Plain Flour
Cheese & Bread - Green Mould Potatoes - Turning Green
http://www.studential.com/ http://studentrecipes.com/ http://www.studentcooking.tv/ http://www.bbc.co.uk/food/ http://www.channel4.com/4food/ 30
A cookbook full of easy-to-make and simple recipes! Going to university soon? Moving out? or just a beginner cook? The Student Cookbook is perfect for you! With 20 recipes covering tasty snacks, quick suppers for when youâ€™re in a rush, main courses for all your flat mates and a range of international and vegetarian dishes, this book covers it all! Not know some vital facts? The Student Cookbook has all the information you need to know to get you started!
a student cookbook