Page 1

107 back to reality recipes SEPTEMBER 2017






Students Families Kids


Sweetcorn & white chocolate cookies, p8

18 Get-ahead freezer fillers


Teatime sweet treats

Indian street food


Ideas to eat well for less


Subscriber update

I bet you’re glad to be back at work after the summer holidays. (No, me neither.) Even though it’s back to the grind, your family’s lunches don’t have to be the same old, boring sandwiches. One of my colleagues has a cheese and ham roll every day, and I’m determined to jazz-up lunchtimes a bit more imaginatively than that! We’ve given sandwiches a makeover on p31 to get you out of that lunchtime rut. Plus, to help you ease back into your routine, we have plenty of smart ideas for freezer fillers; stuff you can whip out of the cold and into the hot to save you time and energy. Have a great September.

Keith Kendrick

Keith’s sons go back to sch ool


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Take this to work… Smoked salmon club sandwich In a small bowl, mix together 1½ tbsp light mayonnaise, zest and juice of ½ lemon zest and some seasoning. Toast 3 slices of wholemeal bread, then spread 2 slices with the lemon mayo. Thinly slice 2 radishes and ½ avocado°/«ÌiwÀÃÌ slice of toast with radishes and avocado, then top with the ÃiV`ÃVi]vÜi`LÞy>ià from 1 hot-smoked salmon ƂNNGV and a bit of rocket. Top with the remaining slice of toast and secure with cocktail sticks, if you like. Halve the sandwich and serve with the remaining rocket on the side. Serves 1.

From What’s so good about our recipes is that the majority have been tested in the Test Kitchen of our sister title, BBC Good Food magazine. So, they’re all easy, tasty and quick to make – and you can also be sure that they’ll work every time.

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Our promise to you We know how busy you are, so the recipes in Easy Cook are designed to make life easier Q We keep the ingredients lists as short as possible, and preparation times to a minimum. Q All our recipes are costed – using prices from a mid-range supermarket – to help you to manage your family budget.



Q To save you time during the week, many of our recipes use ingredients you might already have in your storecupboard or fridge. Q As you have more time at the weekend, we help you to stretch your skills, and try new techniques with step-by-step cookery classes. Q All our recipes are analysed for their calorie, v>Ì>`Ã>ÌÕÀ>Ìi`v>ÌVÌiÌLÞ>μÕ>wi` nutritional therapist.

EDITORIAL Editor Keith Kendrick Senior Art Editors Gareth Jones, Rachel Bayly Content & Production Manager Gregor Shepherd Senior Sub Editor Fiona Forman Sub Editor Marianne Voyle Thanks to Neil Darby BBC GOOD FOOD Editor-in-Chief Christine Hayes



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Cheese & bacon lasagne

September 2017

ADVERTISING Advertising Director Jason Elson (020 7150 5030) Group Head, Brand Catherine Nicolson Trading Advertising Manager Anna Priest Sales Executive Krystan Irvine Senior Partnerships Executive Rachel Dalton Partnerships Executive Elorie Palmer MARKETING & READER OFFERS Group Marketing Manager Tom Townsend-Smith Marketing Executive Amy Donovan Reader Offers Manager Liza Evans Direct Marketing Manager Natalie London Direct Marketing Executive Charlie Knockton Newstrade Marketing Manager Charlotte Watts PRODUCTION & AD SERVICES Head of Production Koli Pickersgill Production Manager Kate Gristwood Senior Production Coordinator Leanda Holloway Senior Reprographic Technician Darren McCubbin Reprographic Technician Jonathan Shaw Head of Ad Services Sharon Thompson Senior Ad Services Coordinator Sarah Barker SYNDICATION Director of International Licensing & Syndication Tim Hudson IMMEDIATE MEDIA CO CEO Tom Bureau Group Publishing Director ƂwiiÜÃ Publishing Director Simon Carrington BBC WORLDWIDE President of UK and ANZ Marcus Arthur Director for Consumer Products & Publishing Andrew Moultrie Director of Editorial Governance Nicholas Brett Publishing Director, UK Publishing Chris Kerwin Publisher magazines and NPD Mandy Thwaites Publishing Co-ordinator Eva Abramik We make every effort to ensure the accuracy of the prices displayed in BBC Easy Cook magazine. However, they can vary once we go to print. Please check with the appropriate retailers for full details. Nutritional analysis includes listed ingredients only and excludes optional ingredients such as salt. It is measured per portion. We abide by IPSO’s rules and regulations. To give feedback about our magazines, visit, email or write to Christine Hayes, Editor-in-Chief, BBC Worldwide, Television Centre, 101 Wood Lane, London W12 7FA

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10 DINNER ON A BUDGET Quick and simple weeknight meals that won’t break the bank 18 SHORT & SWEET Try our shortest and easiest-ever recipes! 20 EAT WELL FOR LESS How to cook when you’re on a budget 23 5 WAYS WITH CAULIFLOWER Budget-friendly sides and dinners 25 4 CHICKEN DINNERS Cut out and keep our recipe cards 28 HEALTHY LUNCHBOX Fresh ideas for kids and adults 31 SARNIE MAKEOVER Sandwiches that will stay crunchy until lunchtime 32 USE UP YOUR ONIONS 5 great ways to do more with onions 34 BEAN FEASTS Enjoy the health benefits of pulses in these wholesome dinners 36 SUPER STEAKS Quick everyday meals, plus tips for cooking your steak to perfection


Onion soup with cheese toasts 40 STUDENT SUPPERS Must-have ingredients and essential recipes that every student should try 44 JUST 5 INGREDIENTS Less shopping, less money, less fuss WEEKEND

48 FREEZE YOUR FOOD! Make weeknight cooking a breeze by making food for the freezer this weekend 66 INDIAN STREET FOOD Chetna Makan shares some of her favourite spicy snacks 70 FOOD TO SHARE Our Moroccan sharing menu for eight is quick and fuss-free 74+652+'6+/' Marvellous pastry-free pies you can pop in the freezer



Lunch gets a makeover!

easy offer


64 Make lighter and healthier meals with Cooks Professional pans

Pomegranate & nut pots

78 AFTERNOON TEA Relax with a cup of tea and one of Martha Collison’s impressive cakes and biscuits 82 RAINBOW CAKE! Learn how to make an amazing multicoloured cake


6 QUICK BITES This month’s seasonal showstopper, news, tips and budget buys


Rainbow cake

Make our cover recipe!

46 SUBSCRIBE Don’t miss a single issue of Easy Cook 84 8 HOT HACKS Tips and tricks to make cooking easier 89 RECIPE INDEX Find all the recipes in this issue 90 MY FAVOURITE THINGS TV chef Hugh Fearnley-Whittingstall shares his foodie highlights


Pork burgers with herby chips

Sweetcorn & white chocolate cookies with blackberry glaze, p8 BBC Easy Cook



Enjoy a slice of the good life with this epic chocoh olic’s pizza

Top your cookie dough pizza base with any treats you fancy! Cookie dough pizza Serves 15 Q Prep 15 mins Q Cook 25 mins Q 41p a portion Q 432 kcals, 21g fat, 12g sat. fat, 36g sugar Q

185g butter, softened 185g golden caster sugar 150g soft light brown sugar 2 medium eggs, beaten 2 tsp vanilla extract 335g self-raising flour 200g chocolate chips 200g dark chocolate, melted 25g giant white chocolate buttons 25g mini marshmallows 25g strawberries, hulled and sliced


BBC Easy Cook

1 Heat the oven to 180C/160C fan/gas 4. Beat the butter and sugars together in a large bowl using an electric whisk or table-top mixer. Pour in the beaten eggs and vanilla, extract, beating well until combined. Sift in the flour and 1 tsp salt and fold until evenly combined. Scatter over the chocolate chips and stir until they are rippled throughout. 2 Roll into a big round cookie and place onto a large baking sheet covered with baking parchment. If the dough feels very soft at this stage pop it in the fridge for 30 mins to firm up. Bake in the preheated oven for 25 mins until golden at the edges and still a little soft in the middle. Leave to cool for a couple of mins before topping. Spread the melted chocolate over the cookie, sprinkle with giant chocolate buttons, mini marshmallows and strawberries. Cut into about 15 slices and serve while still warm.


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Seasonal food ideas News snippets ĂŒViĂ•ĂƒĂŒ >Ă›iĂƒ

Use up leftover sweetcorn and blackberries ĂŒiĂƒivĂ•] back-to-school treats

Fill the lunchbox Sweetcorn & white chocolate cookies with blackberry glaze Q Q

Makes 25 Prep 20 mins Q Cook 15 mins cookies only


150g sweetcorn kernels 120g unsalted butter, melted 150g granulated sugar 1 tsp vanilla extract 275g plain our ½ tsp baking powder 100g white chocolate, chopped


BBC Easy Cook


10 blackberries 6 tbsp icing sugar 1 Heat oven to 170C/150C fan/ gas 3. Line 2 baking sheets with baking parchment. Boil the sweetcorn for a few mins. Rinse under cold water, drain and purĂŠe with a blender. 2 In a large bowl, whisk the melted butter and sugar. Whisk in the corn purĂŠe and vanilla,

then add the our, baking powder and salt. Stir in the chocolate. Roll teaspoons of the mixture into balls, place them on the baking sheets, and atten them with your ďŹ ngertips. Bake for 12 mins until golden. Transfer to a wire rack to cool completely. 3 To make the glaze, place the blackberries into a sieve over a bowl and press with a spoon to extract the juice (about 1 tbsp). Stir the icing sugar into the

blackberry juice and mix until smooth. Add a little water or more sugar to reach a thick drizzling consistency, then drizzle over the cookies.

Veggie Desserts + Cakes by Kate Hackworthy ­Ë£{°]*>ێ *ĂŒ}Ă€>ÂŤĂž




3 simple ways to stay focused Eat regularly to avoid hunger pangs LĂ€>Vi ĂŒiVVj>`>i LĂ€i>v>ĂƒĂŒĂŒiĂƒĂŒ ÂŤĂ€ĂŒ>ĂŒi>v ĂŒi`>Ăž]w}Ă•ÂŤ iiĂ€}Ăž }Ă›}>ĂŒĂƒ>` >Ăƒi}}Ăƒ]ĂœVVĂŒ> a nutrient called Vi]ĂŒĂ•}ĂŒĂŒ iÂŤV}ĂŒĂ›i ÂŤiĂ€vĂ€>Vi >`ÀÛi iÀÞ>ĂƒĂœi >}i°Ă€Ă•V] eat foods with a low }ĂžViV`iĂ?ĂŒiiÂŤ ÞÕ}}Ă•ĂŒ`iÀ°

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Stay hydrated Water >ĂœĂƒ>ĂžvĂŒi ViV>Ă€i>VĂŒĂƒĂ•Ă€ bodies to take place and ĂŒiĂ€ivĂ€i]ĂŒiĂƒÂŤii`>ĂŒ which our brains can work and process all those notes will be affected if ĂœiLiVi`iĂž`Ă€>ĂŒi`° /i -Ă€iVi`Ăƒ

The Coconut Collaborative Dairy-Free Lollies Ë{°Ó] Ocado

Books for cooks /ĂƒĂŒÂ˝ĂƒĂ•ĂƒĂŒ Ă€i>`Ăƒ Nathan Outlaw’s Home Kitchen by Nathan Outlaw (ÂŁ20, Quadrille) /iĂ€i>Ă€iVÂŤV>ĂŒi` Ă€iVÂŤiĂƒiĂ€i]Ă•ĂƒĂŒĂ€i>Ăž delicious }>ĂƒĂŒĂ€ÂŤĂ•L}ÀÕL ÞÕV>>i>ĂŒi° Try this -i`wĂƒÂŤi

Spotted! Heather from Lincoln made the medal cookies from our June issue.

100 feelgood family recip


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JUNE 2017




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Hamper heaven Pack

a posh picnic for the park


He’ll love tender roast beefour & sides


Healthi classicser


Home-cooked favourites

4-INGREDIENT RECIPE 400g can chopped tomatoes

8 slices thin pancetta

4 skinless EQFĆ‚NNGVU


Ă?ĂŒiĂ›iĂƒEĂŒ>ĂŒiĂƒĂœĂŒ ĂŒiVÂŤÂŤi`ĂŒ>ĂŒiĂƒ]ĂŒi Ăƒi>Ăƒ°/ÂŤĂŒiĂƒ>Ă•ViĂŒ> V>ĂƒĂƒiĂ€i`Ăƒ]ĂŒÂŤĂœĂŒwĂƒ >``Ă€ââiĂ›iĂ€Ă“ĂŒLĂƒÂŤ° >i>ĂŒÓää É£nä v>É}>ĂƒĂˆ vÀ£x ÓäĂƒĂ€Ă•ĂŒĂŒiwĂƒ ĂƒVi`°i>ĂŒ>vÀÞ}ÂŤ>] add the pancetta and cook on 100g pack olives & sundried LĂŒĂƒ`iĂƒvÀ£°/ÂŤĂŒi tomatoes wĂƒĂœĂŒÂŤ>ViĂŒĂŒ>°-iÀÛiĂƒ{°

Cod with olives & crispy pancetta

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£1.24 a portion

Sticky sausage & sweet potato salad, p12

10 BBC Easy Cook



per serving

No sweetcorn? Use peas instead

Easy chicken pie Serves 4 Prep 10 mins Q Cook 35 mins Q 93p a portion Q 462 kcals, 16g fat, 7g sat. fat, 10g sugar


1 onion, sliced 400g pack skinless chicken thighs, cut into chunks 1 tbsp vegetable oil 150ml chicken stock 325g can sweetcorn, drained 6 tbsp crème fraîche handful parsley or basil leaves, chopped 750g potatoes, cut into chunks

1 Heat oven to 180C/160C fan/gas 4. Fry the onion and chicken in the oil for 5-10 mins until the onion is soft and the chicken golden. Pour over the stock, bring to the boil, then simmer for 20 mins until the chicken is cooked. Stir in the corn, then 3 tbsp crème fraîche and the herbs. 2 Meanwhile, boil potatoes until soft. Drain and mash with remaining crème fraîche. Spoon the chicken mix into 4 pie dishes and top with mash. Place on a baking tray, then grill until potato is golden.

Make it veggie Fry the onion with 1 chopped red pepper, ½ chopped butternut squash]£wiÞ chopped red chilli>`£Ìëground cumin vÀxð-ÌÀÌÀÕ}{ää}V>tomatoes >`ÌiVÀÆÃiÀvÀ£xðƂ`` chopped coriander, top with mash]Ìi VvÜ}ÌÌiÀiV«i]À}Ì° BBC Easy Cook 11

Sticky sausage & sweet potato salad Serves 4 Prep 10 mins Q Cook 40 mins Q £1.20 a portion Q 620 kcals, 39g fat, 9g sat. fat, 21g sugar Q Q

Make your own Chinese classic

£1.22 per serving

8 pork sausages 600g sweet potatoes, cut into thin wedges 1 tbsp olive oil 2 tbsp wholegrain mustard 3 tbsp clear honey 200g bag baby spinach FOR THE DRESSING

5 tbsp olive oil 2 tbsp white wine vinegar 1 red onion, thinly sliced 1 Heat oven to 200C/180C fan/gas 6. Toss the sausages and potatoes in a roasting tin with the oil. Roast for 30 mins, then mix the mustard and honey together and stir into the tin. Roast for 10 mins more until sticky and cooked. 2 Meanwhile, mix together the dressing ingredients with some seasoning – the onion will soften slightly in the vinegar. 3 When the sausages are ready, thickly slice them, then mix back in with the potatoes. Tip the spinach onto plates, pile the sticky sausage slices and potatoes on top, then spoon over the dressing.

Egg fried rice with prawns & peas Serves 4 Prep 5 mins Q Cook 20 mins Q £1.22 a portion Q 416 kcals, 10g fat, 2g sat. fat, 2g sugar Q Q

250g basmati rice 2 tbsp vegetable oil 2 garlic cloves, finely chopped 1 red chilli, deseeded and shredded 2 eggs, beaten 200g frozen peas 1 bunch spring onions, finely sliced 285g pack cooked small prawns 1 tbsp soy sauce, plus extra for serving, if you like 1 Put the rice in a saucepan with 600ml water. Bring to boil, cover, then simmer for 10 mins or until almost all the water has gone. Leave off the heat, covered, for 5 mins more. 12 BBC Easy Cook

2 Heat the oil in wok or large frying pan. Add the garlic and chilli, then cook for 10 secs – making sure not to let it burn. Throw in the cooked rice, stir fry for 1 min, then push to the side of the pan. Pour the eggs into the empty side of the pan, then scramble them, stirring. Once just set, stir the peas and spring onions into the rice and egg, then cook for 2 mins until the peas are tender. Add the prawns and soy sauce, heat through, then serve with extra soy.

Use up the prawns Prawn & pea salad Boil 1kg new potatoes until tender, adding peas for the last min. Drain, cool and slice potatoes. Boil eggs for 8 mins, peel, then mash with a fork. Put in bowl with sliced spring onions, diced chilli, 8 tbsp mayo, sliced potatoes, prawns and peas. Add the zest 1 lemon, stir and season. Top with snipped chives.

Tip This is a great meal

for when you come home HTQOYQTM6JGTGUOKPKOCN prep, and the oven will do most of the work

£1.20 per serving


Summer salad with anchovy dressing Serves 4 Q Prep 10 mins Q Cook 15 mins Q ÂŁ1.04 a portion Q 256 kcals, 17g fat, 3g sat. fat, 4g sugar Q

140g green beans 300g new potatoes, sliced 4 eggs handful pitted black olives 225g cherry tomatoes, halved 2 Little Gem lettuces, leaves separated FOR THE DRESSING

2 anchovies 1 tbsp red wine vinegar 3 tbsp olive oil

1 Bring a large pan of water to the boil. Cook the beans for 4 mins, so they still have a slight crunch, then scoop out with a slotted spoon into a colander and cool quickly with cold water. Tip the potatoes into the pan, add the eggs and simmer everything for 8 mins. Lift out the eggs, then leave to cool while the potatoes cook for 2 more mins until tender. Drain the potatoes.

Use up that jar of anchovies Rosemary BBQ lamb Mash 2 anchovies and mix with 2 crushed garlic cloves, 3 tbsp olive oil and 1 tbsp wiĂžVÂŤÂŤi`rosemary. Rub all over 4 lamb leg steaks and marinate for 10 mins or up to 24 hrs. Season, then griddle or barbecue for 4-5 mins on each side. Serve with a Greek salad and crusty bread.

Onion & tomato tart 2 For the dressing, mash the anchovies with the side of a knife, then mix with the vinegar and olive oil in a large bowl. Stir in the beans, potatoes, olives and tomatoes. Peel and halve the eggs. Put the leaves into a serving bowl, add the potato mix and eggs, then serve.

Leave out the anchovies for a veggie main-meal salad

Soften 1 sliced onion in a little oil, then mix with a drained 400g can chopped tomatoes, 1 tsp sugar, 2 tbsp tomato purĂŠe, 2 tsp dried thyme and seasoning. Spread over a 375g sheet ready-rolled puff pastry and scatter over a few anchovies and olives. Bake at 200C/180C fan/gas 6 for 20-30 mins until crisp, then cut into quarters and serve.

No-cook Italian pasta sauce


,Ă•}ĂžVÂŤĂˆĂ€ÂŤitomatoes and mix with a handful chopped ĆƒCVNGCHRCTUNG[, 2 crushed garlic cloves, 2 mashed anchovies, 50g grated parmesan, 4 tbsp olive oil and ground pepper. Toss through 500g hot spaghetti or linguine to feed 4 people.

per serving

BBC Easy Cook 13

Zesty roasted aubergine


Serves 4 Prep 10 mins Q Cook 30 mins Q £1.19 a portion Q 511 kcals, 21g fat, 3g sat. fat, 10g sugar Q

per serving


2 aubergines, halved lengthways 6 tbsp olive oil 250g bulghar wheat 2 large onions, finely sliced 1 tbsp ground cumin 400g can chickpeas, rinsed and drained handful each coriander & mint, chopped 1 garlic clove, crushed juice and zest 1 lemon 1 Heat oven to 220C/200C fan/gas 7. Score a criss-cross pattern in the aubergine with a knife. Sit in a roasting tin, brush with 2 tbsp oil, season, then roast for 30 mins. 2 Meanwhile, boil the bulghar in 1 litre water, then simmer for 15 mins. Cook the onions in 1 tbsp olive oil until golden and soft, add the cumin, then cook for 1 min. Drain the bulghar and stir into the onions with the chickpeas. Season. Mix the remaining oil with the herbs, garlic, lemon zest, juice and seasoning. Pile the bulghar on each plate, top with aubergine and drizzle over some dressing.

Smoky pork burgers Turn it into a one-pot Easy chicken tagine Cook the onions in 2 tbsp oil until golden. Cube the aubergines, add to the pan with remaining oil, then cook for 10 mins or until soft. Stir in 2 tbsp each ground cumin and coriander. Cook for 1 min. Stir through 500g cubed chicken thighs and brown. Tip in 400g can tomatoes, 140g chopped dried apricots and 300ml water. Simmer for 30 mins. Season and serve.


per serving

Pork burgers with herby chips Serves 4 Prep 10 mins Q Cook 30 mins Q £1.23 a portion Q 675 kcals, 29g fat, 6g sat. fat, 5g sugar burgers only Q Q

3 large baking potatoes, cut into wedges 1 red pepper, deseeded, cut into quarters 1 tbsp vegetable oil, plus 1 tsp extra 2 tsp dried mixed herbs 500g pack pork mince 3 garlic cloves, crushed 2 tsp smoked paprika 1 large egg 4 tbsp mayonnaise burger buns, lettuce and onion, to serve 1 Heat oven to 230C/210C fan/gas 8. Toss the potatoes and pepper with 1 tbsp oil and 1 tsp herbs on a large baking tray. Roast for 25 mins, turning once, until the chips are golden and the pepper soft.

14 BBC Easy Cook

2 Meanwhile, mix the mince, two-thirds of the garlic, the paprika, egg, remaining herbs and seasoning in a bowl. Shape into 4 burgers. Can now be frozen. Heat a frying pan, add 1 tsp oil, then cook for 15 mins, turning halfway. Mix the mayonnaise with the remaining garlic. 3 Season the chips with some salt and black pepper. Serve the burgers in buns with lettuce, onion, red pepper and garlic mayo with the chips on the side.

Another way with pork... Spicy hot dogs Mix 2 crushed garlic cloves, the paprika, 1 tsp herbs and 1 tbsp vegetable oil together with 1 tsp clear honey and 2 tbsp ketchup. Tip everything into a roasting tin, toss 8 pork sausages in the sauce, then roast for about 20-25 mins, turning a few times, until the sausages are cooked through. Put the sausages in hot dog buns and serve.


Bacon, pea & basil macaroni Serves 4 Prep 10 mins Q Cook 20 mins Q £1.20 a portion Q 703 kcals, 32g fat, 16g sat. fat, 7g sugar


6 rashers streaky bacon, chopped 2 leeks, finely sliced into rings 1 tbsp vegetable oil 140g frozen peas 400g macaroni 200g pack soft cheese 85g mature cheddar, grated 1 tsp English mustard small bunch basil, shredded 1 Fry the bacon and leeks in the oil for 10 mins until the bacon is golden and the leeks soft. Tip in the peas and heat through. Meanwhile, boil the pasta and heat the grill to high. 2 Reserve 150ml of the cooking water before you drain the pasta, then add it, the soft cheese, half the grated cheese and the

mustard to the pan with the veg. Stir until the cheese melts into a creamy sauce. Stir in most of the basil and the pasta, then scatter with the rest of the cheese. Grill for 2-3 mins until the cheese melts. Scatter with basil.

Make it with pastry Creamy cheese & bacon tart Heat oven to 200C/180C fan/gas 6. Unroll a 375g pack ready-rolled puff pastry onto a baking sheet, then score a 2cm border around the edge. Cook the bacon, leeks and peas as before. Mix the soft cheese with the mustard, then spread over the middle of the pastry. Scatter with the veg and bacon, then bake for 20 mins, adding the cheddar with 5 mins to go, until the cheese is melting and the pastry is golden.

£1.20 per serving

Try e our t hees c wist o  n  n a classic mac

BBC Easy Cook 15

Easy veggie supper

Pizza rolls Serves 6 Prep 15 mins Q Cook 15 mins Q £1.08 a portion Q 275 kcals, 11g fat, 6g sat. fat, 4g sugar Q Q

6 crusty bread rolls 2 tbsp tomato purée 6 slices ham 3 tomatoes, sliced 2 balls mozzarella, sliced 2 tsp dried oregano 6 black olives (optional)


per serving

1 Heat oven to 180C/160C fan/gas 4. Cut the tops off the rolls and scoop out the insides. Spread the rolls with tomato purée, then fill with ham, tomatoes and finally the mozzarella. Scatter with dried oregano and top each with an olive, if you like. 2 Place the rolls on a baking tray and bake for 15 mins until the rolls are crusty brown and the cheese is bubbling. Leave to rest for a min, then serve hot with a side salad.

Tip Turn the roll tops

and scooped-out insides into breadcrumbs by whizzing in a food processor. Or, make crunchy croutons: cut the bread into chunks, toss with a little oil, then bake for 10 mins.

£1.08 per serving

Veggie bean bakes with salsa Serves 4 Q Prep 15 mins Q Cook 30 mins Q £1.12 a portion Q 384 kcals, 14g fat, 6g sat. fat, 12g sugar bakes only Q

400g potatoes, cut into small cubes ½ a 400g can mixed beans, rinsed and drained 198g can sweetcorn, drained 1 bunch spring onions, shredded 100g mature cheddar, grated 1 egg, beaten 50g fresh breadcrumbs (from 2 slices of bread) 2 tsp vegetable oil 1 tbsp plain flour 4 ripe tomatoes, chopped 2 tbsp chilli ketchup 16 BBC Easy Cook

1 Boil the potatoes for 10 mins until tender. Drain, then mash. Heat oven to 220C/200C fan/gas 7. Roughly mash the beans with a fork. Mix with the mashed potato, sweetcorn, half the spring onions, all the cheese and half the egg. Season. 2 Toss the breadcrumbs with the oil and seasoning. Put the flour, remaining egg and crumbs onto plates. Take ¼ of the mix, pat into a burger, then dip in the flour, egg and crumbs. Place on a nonstick baking sheet. Repeat to make 4. Can be frozen at this stage. Bake for 15 mins, then grill for 2-3 mins until golden. 3 To make the salsa, mix the remaining spring onion with the tomatoes and ketchup. Season and serve on the side.


Spicy tuna pasta Serves 4 Q Prep 10 mins Q Cook 10-15 mins Q £1.17 a portion Q 552 kcals, 13g fat, 2g sat. fat, 9g sugar Q

2 x 185g cans tuna in spring water, drained 2 spring onions, chopped 1 egg, beaten 1 tbsp vegetable oil 350g jar tomato & chilli sauce (we used Loyd Grossman) ½ a 70g pack rocket, roughly chopped 400g spaghetti

Perfect for kids!

1 Squeeze excess water from the tuna, place in a bowl with the spring onions and egg, then stir together. Use your hands to shape into small walnut-size balls – you should get about 12. 2 Heat the oil in a large non-stick frying pan, tip the tuna balls in, then cook for 5-10 mins until golden all over. Pour over the tomato & chilli sauce, then cook for 5 mins, adding some boiling water if the sauce looks dry.

Use up the rocket Peppery rocket dressing In a food processor, whizz together the leftover rocket with 2 chopped anchovies, 1 crushed garlic clove, 1 tsp red wine vinegar and 2 tbsp olive oil. Delicious served alongside grilled lamb chops.

3 Meanwhile, boil the pasta, then drain. Stir through the sauce and most of the rocket. Serve in bowls with the tuna balls and a little extra rocket on top.


per serving

BBC Easy Cook 17

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y l i m a f r Feed you ÂŁ1.24 a portion

A healthier, super-saver version of a tikka masala, p22

20 BBC Easy Cook

The team behind the BBC series Eat Well For Less? prove that you can eat well even when you’re trying to save money



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Gregg Wallace and Chris Bavin present Eat Well For Less? on BBC One

Tomato & spinach baked eggs Tasty tomato sauce with a twist, this is a protein-rich dish that packs a powerful «ÕVvy>ÛÕÀ°

Serves 3 Prep 10 mins Q Cook 25 mins Q 81p a portion

100g baby spinach leaves 1 tbsp roughly chopped coriander 3 eggs crusty bread, to serve


1 tbsp rapeseed oil 1 red onion, roughly chopped 2 garlic cloves, roughly chopped 1 mild red chilli, deseeded and finely chopped ½ tsp ground cumin 400g tin chopped tomatoes 400g tin cannellini beans in water, drained and rinsed

1 Heat a large sauté pan until medium hot, then add the rapeseed oil and chopped red onion, cover with a lid and sweat over a low heat for 5 mins until just softening. 2 Add the garlic and chilli and cook for 1 min until softened, then add the cumin and cook for another minute. 3 Pour in the chopped tomatoes, stir and bring to a simmer, then cook, uncovered, for 2–3 mins until the sauce has thickened slightly.

4 Add the cannellini beans, baby spinach leaves and chopped coriander, season with a little salt and black pepper, then stir well, cover and cook for another 2–3 mins until hot through. 5 Make three hollows in the tomato sauce, then crack an egg into each hollow. Cover the pan with a lid and cook over a low heat for a further 5 mins, or until the eggs have set but are still runny in the middle. 6 Carefully spoon out an egg per portion onto three serving plates, then divide the remaining tomato sauce among the plates. Serve immediately, while it’s still hot, with some crusty bread. BBC Easy Cook 21


Chicken tikka masala with rice


a portion

Even though this is a simple and healthy take on a tikka masala, it still tastes authentic!

Serves 4 Prep 20 mins plus marinating Q Cook 45 mins Q £1.24 a portion Q Q

A clever way to get the kids to eat more fruit

100g natural yogurt 1 tsp dried chilli flakes 1 tsp garam masala 1 tsp smoked paprika 1 tbsp medium curry powder 5cm piece ginger, peeled and finely chopped or grated 4 garlic cloves, finely chopped or grated 500g boneless skinless chicken breasts, cut into small chunks 2 tbsp rapeseed oil 1 onion, diced 1 tbsp tomato purée 400g tin chopped tomatoes 300g basmati rice 2 tbsp chopped fresh coriander

1 Tip the yogurt into a bowl, then add the spices, ¼ tsp salt, ginger and garlic and mix really well. Add the chicken and stir until completely coated. If you have the time, cover and place in the fridge overnight, but if not, cover and chill while you sauté the veg. 2 Heat a sauté pan until medium hot, then add the rapeseed oil and onion and stir well. Cover, reduce the heat to medium-low and cook for about 10 mins until softened and just coloured, stirring occasionally. 3 Stir in the tomato purée and cook for 1 min, then add the chopped tomatoes and bring to a simmer. 4 Add the marinated chicken and all the marinade, stir through, then bring to a gentle simmer, cover and cook for 15–20 mins until the chicken is cooked through and the sauce thickened slightly, stirring occasionally. You don’t want the sauce to boil otherwise the yogurt will split – just a gentle simmer. 5 Meanwhile, bring a large saucepan of salted water to the boil, add the basmati rice and cook according to the packet instructions until tender, then drain. Stir the chopped coriander into the sauce and serve with the hot basmati rice. 22 BBC Easy Cook

Layered yogurt bombe Serves 4 Prep 20 mins plus freezing Q No Cook Q 79p a portion

4 Spoon the semi-frozen mango yogurt over the top and spread it level, then return the bowl to the freezer for another 2 hrs, or until firm and set.

300g full-fat natural yogurt 200g blueberries 4 tbsp clear honey 200g mango, peeled and cut into chunks

5 Remove the bombe from the freezer, briefly dip the bowl in a separate larger bowl of hot tap water to loosen it slightly, then invert it onto a servingplate. Cut into quarters or wedges using a large sharp knife and serve immediately.


1 Put half of the yogurt into a small freezer-proof bowl – ideally one about 15cm diameter. Blitz the blueberries and half of the honey in a food processor or blender until smooth, then stir into the bowl of yogurt and mix together really well. Smooth the surface over and wipe off any mixture from the sides of the bowl. 2 Rinse out the food processor or blender, then add the mango and remaining honey and blitz together until smooth. Pour into a separate freezer-proof bowl, then stir in the remaining yogurt until well combined. Transfer both bowls to the freezer and freeze for about 1½ hrs until semi-frozen. 3 Remove from the freezer and stir the yogurt mixtures until smooth, then smooth the semi-frozen blueberry yogurt at again and wipe the sides of the bowl clean.


You can keep the bombe covered in the freezer if you are making it in advance to serve another time. It will keep frozen for up to 1 month. When you are nearly ready to serve, remove it from the freezer and defrost in the fridge for at least 30 mins before turning out and cutting to serve.

Recipes adapted from Eat Well For Less by Jo Scarratt-Jones, Foreword by Gregg Wallace and Chris Bavin (£16.99, BBC Books). Photography Howard Shooter.


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Greek-style roast chicken South African chutney chicken

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d i n n n e er k c s i h C e of your weeknight sta eas for on ples d i r u Fo Lime marmalade chicken

Jerk chicken BBC Easy Cook 25




Serves 4 Q Prep 10 mins Q Cook 1 hr Q ÂŁ2.19 a portion Q 574 kcals, 34g fat, 13g sat. fat, 5g sugar


IPGYRQVCVQGUVJKEMN[ UNKEGFNGPIVJYC[U 2 tbsp olive oil 8 chicken thighs, skin on and bone in IEJGTT[VQOCVQGU 100g black olives ½ small pack oregano leaves 200g pack feta, crumbled into chunks 2 tbsp red wine vinegar

1 tbsp olive oil 1 small onion, chopped ICTNKEENQXGĆ‚PGN[EJQRRGF 1 red chilli, deseeded and Ć‚PGN[EJQRRGF VDUROCPIQEJWVPG[ 1 tbsp Worcestershire sauce VDUROC[QPPCKUG 8 chicken thighs, skin on and bone in green salad, to serve

Serves 4 Prep 5 mins Q Cook 50 mins Q ÂŁ1.76 a portion Q 450 kcals, 35g fat, 7g sat. fat, 12g sugar


1 Heat oven to 200C/180C fan/ gas 6. Put the potatoes in a roasting tin and drizzle with half the oil. Sit the chicken thighs on top, drizzle over the remaining oil and season. Roast in the oven for 30 mins.


2 Add the cherry tomatoes, olives, oregano leaves and feta, then drizzle with the red wine vinegar. Return to the oven for another 25-30 mins until the chicken is cooked through and golden. Serve immediately.

1 Heat oven to 200C/180C fan/gas 6. Heat the oil in a frying pan over a medium heat and cook the onion, garlic and chilli for a few mins until softened. Stir in the chutney, Worcestershire sauce and mayonnaise. Taste and season.

Lime marmalade chicken

Jerk chicken

Serves 4 Q Prep 10 mins QCook 50 mins Q ÂŁ1.80 a portion Q 466 kcals, 30g fat, 7g sat. fat, 16g sugar


8 skin-on chicken thighs 2 tbsp oil 100g lime marmalade 2 garlic cloves, crushed TGFEJKNNKƂPGN[EJQRRGF FGUGGFGFKH[QWFQPoV like it hot 1 tsp ground allspice ½ tsp dried oregano sweet potato wedges, lime wedges and salad, to serve (optional)

2 tbsp jerk seasoning 4 tbsp coconut cream 1 green chilli, deseeded and chopped 2 spring onions, chopped VJ[OGURTKIUNGCXGURKEMGF plus extra to serve 2 garlic cloves, crushed 1 tbsp grated ginger zest and juice 1 lime 8 chicken thighs, skin on and bone in cooked rice & peas, to serve

Serves 4 Prep 15 mins Q Cook 50 mins Q ÂŁ1.85 a portion Q 271 kcals, 20g fat, 8g sat. fat, 1g sugar


1 Heat oven to 200C/180C fan/ gas 6. Put the thighs in a roasting tin and roast for 30 mins. 2 Meanwhile, mix the oil, marmalade, garlic, chilli, allspice, oregano and some seasoning to make a marinade. Remove the thighs from the oven and brush 26 BBC Easy Cook

2 Arrange the chicken on a foil-lined baking tray and spoon over the chutney mixture. Roast the chicken in the oven for 40-45 mins until cooked through and sticky. Serve with a green salad.


all over with the marinade. Return to the oven and roast for another 20 mins until crisp and golden. Serve with some sweet potato wedges, lime wedges and salad, if you like.

1 Heat oven to 200C/180C fan/gas 6. With a stick blender or in the small bowl of a food processor, whizz together the jerk seasoning, coconut cream, green chilli, chopped spring onions, thyme leaves, garlic and ginger. Stir in the lime zest and juice, and season to taste.

2 Slash the chicken thighs down to the bone a couple of times, then smear over the jerk paste. Roast in the oven for 45-50 mins until golden brown and cooked through. Sprinkle over a little more thyme and serve with rice & peas on the side, if you like.

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Pack a

healthy lunchbox

Whether you’re going on a day trip, taking lunch to work or planning lunch for the kids, give your lunchbox a lift with our fresh ideas Tuna kedgeree

Prawn cocktail sandwich

Serves 2 Q Prep 10 mins Q Cook 20 mins Q £1.86 a portion Q 592 kcals, 19g fat, 4g sat. fat, 2g sugar


2 eggs 1 tbsp korma curry paste 4 spring onions, sliced 140g rice 425ml low-sodium vegetable stock 100g frozen peas 225g jar tuna, drained ½ small bunch parsley, chopped

2 tbsp 0% Greek yogurt 1 tsp tomato ketchup squeeze lemon juice 200g small cooked prawns ½ Little Gem lettuce 4 slices of wholemeal bread


1 Hard boil the eggs. Drain, peel and quarter them, then set aside. Heat the curry paste in a medium-sized pan for 30 secs, then add the spring onions and cook for 1 min. Throw in the rice and stir to coat in the curry paste, then add the vegetable stock. Bring to a simmer, then cover and cook for 15 mins until all the stock is absorbed and the rice is tender.

Serves 2 Q Prep 5 mins Q No Cook Q £1.44 a portion Q 303 kcals, 3g fat, 1g sat. fat, 4g sugar

Mix the Greek yogurt with the ketchup, lemon juice and a little seasoning. Stir in the prawns. Roughly shred the lettuce, then scatter over 2 slices of the bread. Top each slice with the prawn mix, then sandwich with remaining bread. Cut into triangles, then wrap up.

Pepper & pasta salad Serves 2 Prep 10 mins Q Cook 15 mins Q 81p a portion Q 317 kcals, 6g fat, 1g sat. fat, 9g sugar Q Q

2 Add the peas for the final 2 mins of cooking. Take off the heat and flake in the tuna and parsley. Serve warm with the eggs on top or cool rapidly in containers and put in the fridge for later.

140g wholewheat pasta 1 tsp olive oil ½ yellow pepper, diced ½ red pepper, diced 1 tbsp pesto 100g cherry tomatoes, halved Cook pasta following pack instructions. Meanwhile, heat the oil in a frying pan, then fry peppers for 10 mins. Drain the pasta, then toss with cooked peppers, pesto and cherry tomatoes. Leave to cool before putting into containers.

28 BBC Easy Cook

Chicken drumsticks with rice salad Serves 2 Prep 15 mins Q Cook 45 mins Q £1.20 a portion Q 483 kcals, 11g fat, 3g sat. fat, 2g sugar Q Q

1 tbsp plain flour 1 egg, beaten 1 slice crusty brown bread 1 tsp paprika 4 skinless chicken drumsticks 85g rice 50g frozen sweetcorn 50g frozen peas 1 tbsp low-fat mayonnaise 1 Heat oven to 180C/160C fan/gas 4. Put the flour onto a plate and the beaten egg in a bowl. Whizz the bread with the paprika to crumbs in a food processor and put on a plate. Dust the chicken with the flour, then dip into the egg and coat in the breadcrumbs. Place on a baking tray and cook for 45 mins or until cooked through and golden, then allow to cool. 2 Meanwhile, cook the rice following the pack instructions, then with 2 mins to go, stir in the sweetcorn and peas. Drain, run under cold water to cool, then drain again, and stir in the mayonnaise. Wrap the cooled chicken in foil and pack the rice in a plastic tub.


Apple & sultana muffins Makes 12 Prep 15 mins Q Cook 25 mins Q 16p a muffin Q 195 kcals, 5g fat, 1g sat. fat, 20g sugar Q Q

Banana & strawberry smoothie

200g self-raising flour 1 tsp baking powder 1 tsp cinnamon 50g wholemeal flour 100g golden caster sugar 2 eggs, beaten 125ml semi-skimmed milk 4 tbsp sunflower oil 2 apples, grated 100g sultanas Heat oven to 180C/160C fan/gas 4. In a large bowl, mix the self-raising flour, baking powder, cinnamon, wholemeal flour and golden caster sugar. In another bowl, mix the eggs, milk and oil. Pour the wet ingredients into the dry and mix well, then stir in the grated apples and the sultanas. Divide the mix between 12 muffin cases and bake for 25 mins. Cool on a wire rack, then pack in a container for lunch.

Serves 2 Prep 10 mins Q No Cook Q 70p a portion Q 111 kcals, 2g fat, 1g sat. fat, 19g sugar Q Q

Whizz 1 small banana, 200g strawberries, chopped, and 200ml semi-skimmed milk in a blender until smooth. Divide between two bottles and shake before you drink.

Chicken tikka pockets Serves 2 Prep 10 mins Q Cook 15 mins Q £1.81 a portion Q 305 kcals, 5g fat, 1g sat. fat, 4g sugar Q

Put some goodness into the family lunchboxes


Heat oven to 180C/160C fan/gas 4. In a small bowl, stir 2 small skinless chicken breasts, diced, with 1 tbsp tikka curry paste to coat. Fry for 15 mins, or until cooked through, then cool. Fill 2 wholemeal pitta breads with cucumber slices, the chicken tikka pieces and 1 tbsp fat-free yogurt, then wrap up in foil ready for lunch.

BBC Easy Cook 29

“An amazing foodie vibe!”

“It’s a cracking day out”

Tom Kerridge

Mary Berry



SAVE 20%*


! LI V E

James Martin

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Mary Berry

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AUTUMN WINTER SEASON 2017 30 November – 3 December 20 – 22 October 10 – 12 November Glasgow SEC Centre

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Birmingham NEC | 0844 581 1345 *Not valid on VIP Packages, Feast Events, Gold Big Kitchen seats or with any other offer. Upgrade to gold big kitchen seats for £3 extra. £2.45 fulfilment fee per advance booking. Ends 04.10.17. Not all celebrities appear at all Shows or on all days. Details correct at time of print. Calls cost 7p/minute plus phone company charges. The Good Food word mark and logo are trademarks of the BBC. ©BBC. Organised and presented by River Street Events.


! s e i sarn es that h ic w d n a s ake Quick-to-m nchy until lunchtime nd cru a p is r c y a t s

Sesame stir-fry wrap Mix 2 tbsp tahini with juice ½ lemon and 1 tbsp water to form a paste. Spread on the base of 1 large wholemeal tortilla wrap with some seasoning. Scatter over ½ x 265g pack raw stir-fry veg and ½ tbsp sesame seeds. Roll up in a tight wrap and halve. Makes 1.

Keep-it-green sandwich Massage ½ tbsp sesame oil into 25g curly kale and 1 tbsp tamari for a few mins until softened, then set aside. Smash 1 small avocado with a fork, in a bowl, with juice 1 small lime, 40g drained chickpeas and some seasoning. Spread on 1 slice rye bread, lay the kale on top and sprinkle with ½ tsp paprika. Top with another slice of rye and halve. Makes 1.

Ham, cheese & homemade pickle bloomer Finely slice ½ red onion and 4 radishes and put in a small bowl with 2 tbsp red wine vinegar and a pinch of golden caster sugar and leave to lightly pickle for 20 mins. Mix 1 tbsp mayo with 1 tbsp Dijon or wholegrain mustard and spread onto 4 thick slices white bread. Top two slices with ½ x 130g pack smoked ham, handful fresh parsley and 2 large slices cheddar. Drain the onions and radishes and lay on top. Close and halve to serve. Makes 2.

Italian sub Halve 2 x 135g ciabatta rolls and butter the bases, if you like. Lay 90g salami slices on top, 60g torn mozzarella, 2 tbsp torn basil, 10 sundried tomatoes and drizzle over 1 tbsp balsamic glaze. Close to serve. Makes 2.

BBC Easy Cook 31

r ou y p u e Us

S N O I ON ly a stash of e lik n a th re o m ’s There n – here are e h c it k r u yo in s n onio to cook with them s y a w t a re g e m so

Cook the onions long and slow for a really rich y>ÛÕÀ

Onion soup with cheese & herb toasts Serves 6 Prep 40 mins Q Cook 1 hr Q £1.50 a portion Q 317 kcals, 16g fat, 9g sat. fat, 10g sugar soup only Q Q

25g butter 1 tbsp olive oil 6 onions, thinly sliced 3 garlic cloves, thinly sliced 2 tbsp flour 300ml darkish beer, nothing too bitter 1.3 litres beef stock splash Worcestershire sauce FOR THE TOASTS

1 baguette, cut into 12-18 thin slices 175g mature cheddar or Stilton, grated small bunch chives, snipped ½ small bunch parsley, finely chopped 1 Heat the butter and oil in a large pan and gently cook the onion and garlic until very soft and golden. Increase heat slightly and cook until brown – about 20-40 mins in total. Stir in the flour for 2 mins, then stir in the beer and bring to a simmer for a few mins. 32 BBC Easy Cook

2 Add the stock, bring back to a simmer, then season with salt, pepper and Worcestershire sauce. Keep warm. 3 Heat the grill and toast the bread on both sides. Meanwhile, mix the grated cheese with the herbs. Sprinkle a little on each slice and grill to melt. Ladle the soup into bowls and float the toasts on top.


Peeling onions is one of the less welcome jobs in ÌiÌVi]LÕÌv ÞÕÕÃi>Ài>ÞÃ>À« knife to slice them Vi>ÞÜÌÕÌLÀÕÃ} Ìi]ÞÕ½w`Ìi Ìi>ÀÃyÜiÃÃi>ÃÞ°


Sausages with quick onion gravy Serves 4 Prep 10 mins Q Cook 40 mins Q £1.39 a portion Q 400 kcals, 29g fat, 9g sat. fat, 11g sugar Q Q

4 onions, cut into thin wedges 2 tbsp balsamic vinegar 8 sausages 300ml beef stock 1 tbsp Worcestershire sauce mashed potato and green beans, to serve

Onion, orange & coriander confit Makes about 1kg (easily doubled) Prep 25 mins Q Cook 1 hr 15 mins Q £5.06 in total Q 23 kcals, 1g fat, 0g sat. fat, 3g sugar Q Q

1kg onions 1 large orange 2 tbsp olive oil 50g butter 1 tbsp coriander seeds, coarsely crushed 1 tsp black peppercorns, coarsely crushed 2 tsp sea salt 140g light muscovado sugar 150ml red wine vinegar 2 tbsp balsamic vinegar 1 Thinly slice the onions and oranges, then cut each slice into quarters. 2 Heat the oil and butter in a pan. Add the coriander seeds and peppercorns and fry until they start to smell fragrant. Add the onions and gently fry, stirring, until they start to colour, about 10 mins. Add the oranges and salt, cover then gently cook for 30 mins. 3 Add the sugar and vinegars and gently cook, uncovered, for a further 30 mins, stirring from time to time, until the confit is thick. Meanwhile, sterilise your jars then wash them in hot soapy water and rinse well. Boil the lids, which must be vinegar-proof, for 5 mins and leave to dry. Place the jars upright in a roasting tin and put in the oven at 160C/140C fan/gas 3 for 15 mins. 4 Remove the jars and set on a board. Fill with the onion confit and screw on the lids. Label and store in a cool, dry place for 2 weeks to allow the flavours to develop. Will keep for up to six months.

Melty onion toasts Serves 6 Q Prep 20 mins Q Cook 35 mins Q £1.80 a portion Q 412 kcals, 25g fat, 15g sat. fat, 9g sugar soup only Q

50g butter 6 onions, sliced 2 tsp golden caster sugar splash of brandy (optional) 6 slices sourdough bread 300g mature cheddar, sliced watercress and your favourite dressing, to serve 1 Heat the butter in a sauté pan, add the sliced onions, then sprinkle over the caster sugar. Sweat the onions for 20 mins over a medium heat, stirring them occasionally, until sticky and golden. Add the brandy, if using, reduce down to nothing, then season to taste. This onion topping can be made 2 days ahead and kept covered. 2 Heat oven to 200C/180C fan/gas 6. Toast the bread, spread the onions over, then top with slices of cheese. The toasts can be made up 1 hr ahead. Place on a baking tray, then bake for 15 mins until bubbling and golden. Serve each piece of onion toast on a plate with a sprig of dressed watercress next to it.

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Heat oven to 220C/200C fan/gas 7. Put the onions in a roasting tray and drizzle with the vinegar. Sit the sausages on top and roast for 30 mins, stirring halfway. Pour over the stock and Worcestershire sauce, then roast for 10 mins more. Serve with the mash and beans.

Liver & bacon with onion gravy Serves 2 Prep 10 mins Q Cook 20 mins Q £3.10 a portion Q 504 kcals, 23g fat, 7g sat. fat, 7g sugar Q Q

4 rashers smoked streaky bacon 2 tbsp plain flour, seasoned pinch dried sage (optional) 1 tbsp olive oil 6 slices lamb’s liver (about 400g) 1 onion, thinly sliced 300ml beef stock 2 tbsp ketchup Cook the bacon in a large non-stick frying pan until crisp. Meanwhile, mix the flour and sage and use to dust the liver. Remove bacon from the pan and set aside. Add the oil to the pan and brown the liver for 1 min each side. Remove, then fry the onion until softened. Stir in stock and ketchup. Bubble for 5 mins. Put the liver back in the pan and cook for 3 mins until cooked through. Serve with the bacon broken over the top and mash.


Bean feast ap, so ÜhÞ not ma s are che e m e s  Õ p ore d n ov t a s n hem a Be ?

Boston baked beans Serves 6 Prep 20 mins plus soaking Q Cook 2-2½ hrs Q £1.55 a portion Q 615 kcals, 27g fat, 10g sat. fat, 14g sugar Q Q

500g pack dried haricot beans 2 onions, roughly chopped 2 celery sticks, roughly chopped 2 carrots, roughly chopped 2 tbsp Dijon mustard 2 tbsp light muscovado sugar 34 BBC Easy Cook

½ tbsp black treacle or molasses 2 tbsp tomato purée 800g piece belly pork handful parsley, roughly chopped 1 Soak the dried haricot beans in a large bowl of cold water for at least 4 hrs or overnight. Heat oven to 180C/160C fan/ gas 4. Drain and rinse the beans and put in a large flameproof casserole dish with 1.5 litres water. Boil for about 10 mins, skimming off any scum that appears on the surface.

2 Add the onion, celery, carrot, Dijon mustard, sugar, treacle or molasses and tomato purée. Stir until everything is well mixed, then bury the piece of pork in among the beans. Cover tightly and cook in the oven for 2-2½ hrs until the beans and pork are very tender. Check halfway through the cooking time and top up with hot water from the kettle if necessary. 3 Take the pork out of the pot. Cut into large chunks and serve with the beans, sprinkled with parsley.


Spiced rice & beans Serves 4 Prep 10 mins Q Cook 25 mins Q £1.61 a portion Q 332 kcals, 9g fat, 1g sat. fat, 3g sugar


*Ì ÌiÌ>Li ÜÌ>L}Ã>>` >`VÀÕÃÌÞ LÀi>`

200g basmati rice 2 tbsp oil 1 onion, chopped 2cm piece ginger, chopped 2 garlic cloves, finely chopped 1 green chilli, finely chopped 1 tsp each cumin and mustard seeds 400g can black eyed beans/peas, rinsed and drained 2 bay leaves 1 cinnamon stick 1 tsp turmeric 2 tbsp pumpkin seeds, plain or toasted 1 Rinse the rice several times in cold water until the water runs clear. Drain well. Heat the oil in a large pan, add the onion and ginger and fry for 5 mins until the onion is lightly coloured. Stir in the garlic, chilli, cumin and mustard seeds, and fry for 1 min. 2 Tip the rice and beans into the pan and mix well. Add 600ml water, the bay, cinnamon stick, turmeric and a little salt. Bring to the boil, then reduce the heat, cover and gently cook for about 15 mins until the rice is tender. Sprinkle with pumpkin seeds and top with tomato cooler (see recipe, below).

Serve with… Tomato cooler Mix together 300g chopped tomatoes, £Ìë}À>Ìi`}}iÀ]¤wiÞV««i`Ài` >`«iÌÞvvÀiÃÞ}ÀÕ`L>V «i««iÀ°Ƃ``>ÌÌiÃ>Ì]ÃÌÀ>`ÃiÀÛi°

Spanish beans with chicken & chorizo Serves 4 (easily doubled) Prep 15 mins plus soaking Q Cook 1½ hrs Q £2.73 a portion Q 803 kcals, 40g fat, 13g sat. fat, 4g sugar Q Q

300g dried pinto or cannellini beans 1 onion, chopped 1 tbsp paprika thyme sprigs, bay leaves and bunch of parsley, tied together in a bundle 4 chicken thighs, skin on 250g small potatoes, cut into chunks 250g piece chorizo, chopped into large chunks 100g pack baby spinach 1 Soak the beans for at least 4 hrs or overnight in a large bowl with plenty of water to cover. Next day, rinse and drain, then put in a large heavy based pan with the onion, paprika, herb bundle and chicken. Bring to the boil, then reduce the heat, cover and simmer for 45 mins.

2 Remove the chickenand put on a plate, then add the potatoes and chopped chorizo to the pan. Continue cooking for about 30 mins until the beans and potatoes are tender. Discard the skin and bones from the chicken and tear into chunks. Return the chicken to the pan with the spinach and simmer for 5 mins, then divide into 4 bowls and serve immediately.

6JGJGCNVJDGPGƂVU *ÕÃiÃ>Ài>iÝViiÌÃÕÀVivwLÀi] >`ivÌiÀViÃÌ«>ÌÃÕÀVià v«ÀÌi°/iÞ>ÀiLiiwV>Ì>Þ `iÌLÕÌiëiV>ÞÕÃivÕvÀÛi}iÌ>À>Ã] «>ÀÌVÕ>ÀÞÜiVLi`ÜÌViÀi>Ã] ÕÌÃÀÃii`ÃqÃÕV>ÃÌi«Õ« Ãii`ÃÌiëVi`ÀViELi>ÃÀiV«i ­>LÛiivÌ®°,V«ÀÌ>ÌiÀ>Ã] L>ViÞi`Li>ÃÉ«i>ÃÃÕ««ÞÃiiÕ >`LÕÌÌiÀLi>ëÀÛ`i«Ì>ÃÃÕ°

BBC Easy Cook 35

eak to icky, t s a tr ing Cook ion can be three ct perfe with these .. ot but n of recipes. ro foolp

Steak, roasted pepper & pearl barley salad, p38

36 BBC Easy Cook


Barbecued fajita steak, p38

BBC Easy Cook 37

Steak, roasted pepper & pearl barley salad

Barbecued fajita steak Q

Rib-eye steaks with chilli butter & homemade chips

Serves 2 Q Prep 10 mins Q Cook 30 mins Q £3.20 a portion Q 498 kcals, 17g fat, 6g sat. fat, 13g sugar



85g pearl barley, rinsed 1 each red and yellow pepper, deseeded and cut into strips 1 red onion, cut into 8 wedges, leaving root intact 1 tbsp olive oil, plus a little extra 1 large lean steak, around 300g, trimmed of any excess fat ½ x 100g bag watercress, chopped juice ½ lemon, plus wedges to serve (optional)

4 beef steaks, preferably rib-eye, approx 250g each 8 flour tortillas, plus side dishes, to serve 150ml pot soured cream (optional)


1 Put the pearl barley in a large pan of water. Bring to the boil and cook vigorously for 25-30 mins or until tender. Drain thoroughly and transfer to a bowl. 2 Meanwhile, heat oven to 200C/180C fan/ gas 6. Put the peppers on a baking tray with the onion wedges, toss in 1 tbsp olive oil and roast for about 20 mins until tender. 3 While the peppers are roasting, rub the steak with a little bit of olive oil and season. Cook in a non-stick frying pan for 3-4 mins each side, or to your liking. Set aside to rest for a few mins. Mix the cooked peppers and onions into the barley. Stir though the watercress, lemon juice and some seasoning. Thinly slice the steaks, place on top of the salad and serve with lemon wedges on the side, if you like.

Serves 4 Prep 5 mins Q Cook 8 mins Q £6.43 a portion Q 543 kcals, 35g fat, 16g sat. fat, 2g sugar


juice 6 limes 2 tbsp olive oil 4 garlic clove, crushed 2 tsp dried oregano 4 tsp ground cumin 2 tsp freshly ground black pepper small bunch coriander, finely chopped 1 Mix all the marinade ingredients in a bowl. Lay the steaks in a shallow dish or tray, then pour over the marinade. Turn to coat the steaks all over in the mix, then allow to stand for at least 1 hr, or cover and chill for up to 24 hrs. 2 Heat a griddle pan. When it is hot, wipe any excess marinade from the steaks, then cook for 3 mins on each side for medium-rare or longer if you prefer it more cooked. Allow the steak to rest for 5 mins, then cut into thick slices. 3 To assemble the fajitas, warm 8 large flour tortillas on the barbecue. Spread with mashed black beans, then pile slices of steak, some onions & peppers, salsa, guacamole and some soured cream, if you like. Roll up and enjoy!

Serves 2 Prep 10 mins Q Cook 45 mins Q £6.36 a portion Q 772 kcals, 47g fat, 20g sat. fat, 3g sugar Q

1 tbsp finely chopped parsley 50g butter, softened, plus a little extra 1 red chilli, finely chopped juice and zest ½ lemon olive oil 2 x 200g rib-eye steaks, seasoned 2 handfuls mixed salad leaves FOR THE CHIPS

450g floury potatoes, peeled and cut into chunky chips 2 tbsp olive oil 1 tsp thyme leaves 1 garlic clove, crushed 1 For the chilli butter, mash the parsley into the butter with the chilli, a squeeze of lemon juice, the zest and some seasoning. Chill until firm. 2 Heat oven to 200C/180C fan/gas 6. For the chips, toss all the ingredients on a baking tray, then season. Roast for 35-45 mins until golden and crisp. 3 Heat a good glug of oil in a frying pan. Add the extra butter and the seasoned steaks, fry for 2-4 mins on each side, then transfer to plates. Toss the leaves with olive oil and lemon juice. Divide between the plates, add the chips and top each steak with a piece of chilli butter.

Know your cuts Q

SIRLOIN is lean and deliciously tender. It’s good for all quick-frying and cooking.



is cheaper than sirloin and thicker, but slightly tougher, so it needs a little more cooking and is best served ‘medium’.


FILLET is prized as the most tender cut, but also the most expensive. It's best pan-fried in butter.

38 BBC Easy Cook


FRYING STEAK is a thin-sliced version of rump, sometimes labelled ‘bavette’. Be careful, though, as it cooks very quickly and over-cooking can result in tough meat. It’s best to marinate the meat for as long as possible and only cook it medium-rare at the most or it will toughen further. T-BONE A huge steak that is sirloin iÃ`ivÌiLi>`wiÌ

the other – so the best of both words. To make sure it cooks evenly, it’s best wÃi`ÌiÛi° Q RIB-EYE

as the name suggests, from a cow’s rib section. It has a wonderful rich y>ÛÕÀ>`ÃÛiÀÞÌi`iÀ° iV>ÕÃiÌiÀi are pockets of fat in the steak, it’s also great for roasting as a joint. Best enjoyed ‘medium rare’ to ‘medium’.


Try this fail-safe steak with homemade chilli butter

BBC Easy Cook 39

The student storecupboard As the new term gets underway, we recommend our kitchen iÃÃiÌ>Ã>`Ãii>ÃÞ]w}ÃÕ««iÀÃÌ}iÌÞÕÃÌ>ÀÌi`


ingredients every student needs


Q Pasta Always an essential for the cupboard as it doesn’t take much to transform it into a hearty but stylish student supper. Try different shapes now and again, and experimenting.

Noodles Egg and rice noodles cook quickly, and are great for adding to stir-fries and oriental soups.


Coconut milk /ÃÃ}Ài>ÌvÀy>ÛÕÀ} and thickening curries and stir-fries. It’s also useful for making laksa dishes, which you can pack with veg – it’s beautifully fragrant and also fantastic if you’ve got a cold or had a big night out.


Worcestershire sauce Essential for Bloody Marys, but also a great way to enrich your Bolognese (see recipe, right) and shepherd’s and cottage pies. Q

40 BBC Easy Cook

Serves 4 Prep 10 mins Q Cook 40 mins – 1 hr 10 mins Q £2.75 a portion Q 725 kcals, 17g fat, 6g sat. fat, g sugar sauce only Q Q

1 tbsp oil 1 red onion, finely chopped 2 garlic cloves, crushed 2 celery sticks, chopped 1 red chilli, finely chopped (if you want less spice just add ½ the chilli) 500g lean beef mince 2 tbsp Worcestershire sauce 1 glass red wine, or equivalent amount of stock 400g can chopped tomatoes 500g pack penne pasta grated cheddar, to serve

Tinned tomatoes A true necessity. Brilliant for simple pasta sauces, perfect for pizza toppings and essential in my Bloody Mary Bolognese – guaranteed to cure a hangover!


Garlic and onions As a student it’s important to be able to make a simple tomato sauce, for example, then cheaply turn it into something sensational – garlic does this. We love red onions, which are slightly sweeter than white, but they’re both fantastic for bulking up a dish and have a shelf life of two-to-three weeks, so that makes onions really trusted storecupboard friends.

Bloody Mary bolognese

Q Soy sauce Salty and piquant, it’s very ëiÌ>``y>ÛÕÀÌ>ÃÌÀ vÀÞÜiÞÕ have this to hand. A standby dish when you’re feeling the pinch is some lovely boiled rice with chopped onions and soy sauce. Sounds boring, but it does the trick.

Couscous A constant student lunch. Throw some feta, red onions, peas and leftover chicken into cooked couscous and take it into uni – brilliant when you’re on the go. It’s also dead quick, ready in about 5-10 minutes and is delicious with just about anything. Q

Rice A storecupboard staple that’s brilliantly versatile – the whip-roundthe-fridge rice recipe on p42 is a good example. It’s perfect for bulking up dishes like chilli con carne, and if you’re stuck for lunch, put leftovers together with some rice and soy sauce. We guarantee it will taste fab! We like basmati – it costs a bit ÀiLÕÌ̽Ã}ÌÌiLiÃÌy>ÛÕÀ°


1 Heat the oil in a pan, then add the onion, garlic, celery and chilli. Cook gently for 5-10 mins until soft. 2 Up the heat and throw in your beef mince. Cook until just coloured, then add the Worcestershire sauce, red wine or stock and tinned tomatoes. Slowly cook the Bolognese for 30 mins-1 hr – depending how much time you have, but longer will taste better. 3 Boil some water, add in your pasta and cook according to pack instructions. Drain, then throw the pasta into the pan with the sauce and mix it all together. Dish up and serve with grated cheese over the top.

Tip Got leftovers? The

sauce will freeze well, so pack into boxes and save it for next week.


Give bolognese an adult spin with this tasty, w}ÀiV«i

BBC Easy Cook 41

Whip-round-the-fridge rice Serves 4 Prep 10-15 mins Q Cook 15 mins Q £2.11 a portion Q 489 kcals, 15g fat, 6g sat. fat, 5g sugar Q Q

300g basmati rice 1 tbsp oil 3-4 rashers bacon, chopped 1 onion, finely chopped 2 garlic cloves, crushed 25g butter 140g frozen peas 175g leftover cooked chicken, shredded 3-4 tomatoes, finely chopped 2 tbsp soy sauce 1 Boil a pan of water, then add the rice. Cook for 8-10 mins until cooked but still firm. 2 Meanwhile, heat the oil in a pan. Fry the bacon pieces until crisp and tip onto a plate. Add the onion and garlic and fry until soft. Drain the rice then add to the pan with the crispy bacon, butter, frozen peas and chicken. Heat through, stirring all the time until piping hot. Stir in the chopped tomatoes, soy sauce and seasoning, if it needs it, to finish.

Prawn & coconut laksa Serves 1 Prep 10 mins Q Cook 6-8 mins Q £5.20 a portion Q 823 kcals, 44g fat, 25g sat. fat, 7g sugar Q Q

2 tsp oil 1 garlic clove, crushed 1 spring onion, finely chopped 2 tsp finely chopped fresh root ginger 1 green chilli, deseeded and finely chopped juice from ½ lime 100g raw prawns, any size 165ml can coconut milk 100ml chicken or vegetable stock 42 BBC Easy Cook

100g dried egg noodles chopped coriander, to serve 1 Heat the oil in a large pan or wok. When hot, throw in the garlic, spring onion, ginger and green chilli. Cook on a medium heat for 3-4 mins, then squeeze in the lime juice. 2 Stir in the prawns, then add in the coconut milk and stock. Simmer gently for 5 mins on a low heat until the prawns are pink. 3 Meanwhile, cook the egg noodles in a pan of boiling water for 4 mins until soft. Drain, then tip into the laksa pan. Season to taste, then serve in a bowl, topped with coriander.

Tip There are always

odd bits and pieces left in the fridge and cupboards – perfect for a quick rice dish. Feel free to bung any leftovers in – it’s always delicious.


Roasted vegetable couscous with mascarpone Serves 4 Prep 20 mins Q Cook 40 mins Q £2.02 a portion Q 371 kcals, 15g fat, 5g sat. fat, 16g sugar Q Q

4 red peppers, deseeded and sliced 2 courgettes, halved and then cut into thick sticks 2 garlic cloves, peeled and bruised 1 tbsp olive oil, plus extra for drizzling ½ tsp sugar 6 tomatoes, quartered 1 red chilli, deseeded and finely sliced 200g couscous 400g can chickpeas, rinsed and drained 50g mascarpone or full-fat soft cheese small handful chopped flat-leaf parsley

1 Heat oven to 200C/180C fan/gas 6 and put the kettle on. Put the red peppers and courgettes in a roasting tray with the garlic, olive oil, sugar and some seasoning. Roast them in the oven for 20 mins, then add the tomatoes and sliced chilli. Roast for 20 mins more until the tomatoes and peppers are bursting with juices. 2 Meanwhile, in a separate bowl stir together the couscous and chickpeas, and pour over 200-250ml boiling water until just covered. Cling film the bowl and leave to stand for 10 mins, then fluff up with a fork, adding more water if needed. 3 Remove the vegetables from the oven and stir in the mascarpone. Divide the couscous between 4 plates, top with the roasted veg and finish with some chopped parsley and a drizzle of olive oil.

Healthy, Vi>«>`w}] ÌÃÃ>i>ÃÞ i>vÀ>Ìià ÌÃ>Ài

BBC Easy Cook 43



Hot cheesy potatoes with broccoli Serves 4 Prep 5 mins Q Cook 20 mins Q £1.04 a portion Q 300 kcals, 18g fat, 6g sat. fat, 3g sugar Q Q

600g new potatoes, thickly sliced 200g tenderstem broccoli 4 tbsp olive oil juice 1 lemon 4 slices vegetarian goat’s cheese, from a log Steam the potatoes for 10-12 mins until just cooked. Add the broccoli, then cook for 5 mins until tender. While the veg is cooking, mix the oil, lemon juice and some seasoning together in a large bowl. When the veg are ready, tip them into the dressing, toss together, then pile onto plates. Top each pile with goat’s cheese.

Chunky chicken hotpot Serves 4 Prep 5 mins Q Cook 15 mins Q £1.98 a portion Q 332 kcals, 10g fat, 3g sat. fat, 14g sugar Q Q

700ml hot chicken stock 4 skinless chicken breasts 100g smoked streaky bacon, chopped half a small savoy cabbage, cut into 4 wedges 6 carrots, peeled and cut into large chunks


44 BBC Easy Cook


Pour the stock into the base of a metal steamer, then add the chicken and bacon. Sit the cabbage and carrots in the first tier above stock. Simmer everything for 15 mins until the chicken is cooked, the cabbage has wilted and the carrots are tender. Divide the cabbage, chicken and carrots between 4 bowls, then ladle over the stock and bacon pieces. You could also slice the chicken breasts into two pieces.


Chunky haddock & potato hotpot Steam the wedges of cabbage with the bacon and a handful sliced new potatoes, with their skins on, over 750ml vegetable stock for 10 mins. Ƃ``{Ý£ää}wiÌà skinless smoked haddock and continue to steam for 5 mins until the haddock is just cooked.


Salmon with leeks & lentils Serves 2 Prep 5 mins Q Cook 15 mins Q £2.49 a portion Q 322 kcals, 13g fat, 2g sat. fat, 5g sugar Q Q

2 leeks, trimmed, washed and each cut into about 5 chunks 2 skinless salmon fillets, each about 100g 410g can green lentils, drained and rinsed under hot water


4 tbsp low-fat vinaigrette dressing 2 handfuls baby spinach leaves 1 Steam the leeks for 10 mins until soft, then lay the salmon on top and continue to steam for 5 mins until the salmon is cooked through. 2 While the salmon and leeks are steaming, tip the lentils into a bowl with most of the dressing and some seasoning. When the

salmon is cooked, lift out of the steamer and set aside. Tip the leeks in with the lentils, add the spinach and toss well. Divide the lentil salad between two plates, top with the fish and drizzle over the remaining dressing. TIP Pulses, such as lentils, have a low Glycaemic Index rating and will give you lasting energy. Add them to soups, stews, curries and salads.


BBC Easy Cook 45

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46 BBC Easy Cook

Simple sweet treats




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Make it,


thaw it, cook it, eat it -ÌVÞÕÀvÀiiâiÀÜÌ`iVÕÃi>`ii>Ãq}Ài>ÌvÀ Üii}ÌÃÀiÌiÀÌ>}ÜiÞÕ½Ài«ÕÃi`vÀÌi Chicken & white bean stew Serves 4 Prep 20 mins Q Cook 1 hr Q £2.67 a portion Q 291 kcals, 9g fat, 2g sat. fat, 9g sugar Q Q

2 tbsp sunflower oil 400g skinless chicken thighs, cubed 1 onion, finely chopped 3 carrots, finely chopped 3 celery sticks, finely chopped 2 thyme sprigs or ½ tsp dried 1 bay leaf, fresh or dried 600ml vegetable or chicken stock 2 x 400g cans haricot beans chopped parsley, to serve Heat the oil in a large pan, add the chicken, then fry until lightly browned. Add veg, and fry for a few mins more. Stir in the herbs and stock. Bring to the boil. Stir well, reduce heat, then cover and cook for 40 mins. Add the beans, then simmer for 5 mins. Top with parsley and serve with crusty bread.

Freeze for up to 3 months, defrost fully, then heat through.

Tip Use up your left-over meat! Throw in some


48 BBC Easy Cook


Smoked salmon soufflés Serves 6 Prep 30 mins Q Cook 30 mins Q £1.40 a portion Q 237 kcals, 19g fat, 11g sat. fat, 3g sugar

1 Put the butter, flour and milk in a pan and cook, stirring over the heat until thickened. Stir the cheese in, in spoonfuls, add dill, season, then beat to incorporate.

40g butter 25g plain flour 300ml milk 85g full-fat soft cheese 2 tsp chopped dill 3 large eggs, separated 85g smoked salmon, chopped zest ½ lemon

2 Heat oven to 200C/180C fan/gas 6. Butter 6 x 150ml soufflé dishes and line bases with baking paper. Stir yolks into the sauce and add salmon and lemon. Whisk egg whites until stiff, then carefully fold into the salmon mix. Spoon into the dishes and bake in a tin half-filled with cold water for 15 mins until risen and golden. Leave to cool; don’t worry if they sink.


and bake for 10-15 mins at 200C/180C fan/ gas 6 until they start to puff up. Quickly top each with a frill of salmon and a dill sprig. Serve on their own or with some dressed salad leaves.

When cold, wrap with baking parchment and foil. Will freeze for up to 6 weeks. Thaw for 5 hrs in the fridge, then cook from step 3.


6 tsp crème fraîche 2 large slices smoked salmon dill sprigs

3 When ready to serve, carefully turn them out, peel off the paper and place on squares of baking paper. Top with the crème fraîche

These ÃÕvyjÃV>Li L>i`>i>` ÌiÀii>Ìi` ÌiÛi

BBC Easy Cook 49

Pea, mint & spring onion soup with parmesan biscuits Serves 6 Prep 20 mins Q Cook 25 mins Q ÂŁ1.52 a portion Q 213 kcals, 9g fat, 4g sat. fat, 8g sugar soup only Q Q

1 tbsp olive oil knob of butter ½ bunch spring onions, sliced, plus extra to serve 1 potato, cut into small dice 1 litre hot vegetable stock 900g frozen petits pois ½ small bunch mint, leaves picked, plus a few extra to serve 85g parmesan (or vegetarian alternative), very ďŹ nely grated

Spiced potato cake with mint raita Serves 6 Prep 40 mins Q Cook 45-50 mins Q ÂŁ1.58 a portion Q 611 kcals, 31g fat, 19g sat. fat, 10g sugar Q Q

1.3kg medium potatoes, halved 125g butter 1 tbsp cumin seeds 2 tsp fennel seeds 1 tsp nigella seeds (onion seeds) 2 thumb-sized pieces ginger, shredded 2 onions, halved and thinly sliced 1 heaped tsp ground turmeric 1 heaped tsp ground coriander 4-5 green chillies, deseeded and sliced 2 x 15g packs coriander 200g frozen peas juice 1 large lime 200g ďŹ lo pastry 200g pack baby spinach 500g Greek yogurt 4 tbsp coconut cream 2 tbsp mint sauce 1 Put half the potatoes in a large pan of cold water and bring to the boil. Add the remaining potatoes and simmer for 12 mins until just tender (boiling the potatoes like this will mean that some will be more cooked than others). Drain, then dice. 2 Meanwhile, melt 85g of butter in a large pan and fry the cumin, fennel and nigella seeds until starting to crackle. Stir in the ginger and onions and cook for 10 mins, stirring often, until the onions are tender.

50 BBC Easy Cook

3 Stir in the turmeric, ground coriander and chillies, cook for 1 min, then add the potatoes and cook, turning them in the mixture. Take off the heat. Chop half the coriander leaves and add to the potatoes, along with 1 heaped tsp salt, the peas and lime juice. Stir well and set aside. 4 Melt the remaining butter. Line the base and sides of a greased 23cm springform or loose-based cake tin with ďŹ lo, brushing each sheet generously with melted butter as you lay them, butter-side down, in the tin – build up several layers so that the pastry is an even thickness all over. Allow plenty of excess pastry to hang over the tin. Cook the spinach in the microwave following pack instructions. Squeeze out all the excess juice and season. 5 Tip half the potato ďŹ lling into the tin, pack down, then cover with spinach. Top with remaining ďŹ lling, fold over excess pastry to cover the ďŹ lling, brush with more butter and scatter with nigella seeds. Can be chilled overnight at this point. Heat oven to 180C/160C fan/gas 4. Bake for 45-50 mins until golden and crisp. 6 Meanwhile, tip yogurt, coconut cream and remaining coriander into a food processor with the mint sauce. Season and whizz until smooth. Serve with the cake.

Freeze, uncooked, for up to 3 months. Once defrosted, follow the method from step 6.

1 Heat the olive oil and butter in a pan. When foaming, add spring onions and potato. Gently fry (don’t let them colour) for 5 mins. Add stock, bring to the boil, then simmer for 10 mins, until potato is tender. Stir in peas, bring to the boil again, then cook for 3 mins or until just done. Remove pan from heat, add mint leaves and whizz in a blender or food processor until smooth. Heat the grill to high. Line a baking sheet with baking parchment and arrange parmesan into 6 long strips. Grill for 1 min or until melted and lightly golden. While warm, remove from parchment with a palette or cutlery knife. Cool until ďŹ rm. 2 To serve, heat the soup and divide between 6 bowls. Scatter with mint and sliced spring onions, then serve with the parmesan biscuits on the side.

Freeze the soup for up to 6 months, defrost fully and heat through. The biscuits won’t freeze, but will keep in an airtight container for 3-4 days.


pastry can be heavily FWUVGFYKVJĆƒQWTYJKEJ makes it quite dry when baked, so just brush it off with a soft bristle pastry brush before buttering.


These parmesan biscuits take just a few minutes to make BBC Easy Cook 51

Moroccan chickpea soup Serves 4 Prep 5 mins Q Cook 20 mins Q £1.90 a portion Q 148 kcals, 5g fat, 1g sat. fat, 0g sugar Q Q

1 tbsp olive oil 1 medium onion, chopped 2 celery sticks, chopped 2 tsp ground cumin 600ml hot vegetable stock 400g can chopped plum tomatoes with garlic 400g can chickpeas, rinsed and drained 100g frozen broad beans zest and juice ½ lemon large handful coriander or parsley and flatbread, to serve Heat the oil in a large saucepan, then fry the onion and celery gently for 10 mins until softened, stirring frequently. Tip in the cumin and fry for another min. Turn up the heat, and then add the stock, tomatoes and chickpeas, plus a good grind of black pepper. Simmer for 8 mins. Throw in broad beans and lemon juice, cook for a further 2 mins. Season, then top with zest and chopped herbs. Serve with flatbread if you like.

Add some spice Give it an added kick with a spoonful of harissa paste. Curry lovers can swap the cumin for 1 tsp garam marsala. Or for a heartier dish, fry 4 sliced chorizo sausages along with the onion and celery.

Freeze the soup for up to 6 months, defrost fully and heat through.

Salmon & fennel en croûte with watercress sauce Serves 4 Prep 30 mins Q Cook 15 mins Q £2.63 a portion Q 983 kcals, 70g fat, 31g sat. fat, 7g sugar en croûte only Q Q

2 fennel bulbs (approx 375g) halved and very thinly sliced 1 Spanish onion (larger and milder in flavour than standard ones) 25g butter 2 garlic cloves, sliced 50g chopped watercress 500g pack puff pastry 4 skinless, boneless salmon fillets, preferably organic 1 egg, beaten

2 Cut the pastry into 4 pieces, then roll each piece to approx 22cm square. Spoon a quarter of the veg onto one half of each piece of pastry and spread to approximately the shape of the salmon fillet. Put the fish on top, then brush round the pastry with egg, fold over and seal. Trim the pastry to make 4 parcels; decorate with the trimmings. 3 For the sauce, whizz all but 4 sprigs of watercress with the crème fraîche and seasoning. Heat until bubbling when ready to eat. Heat oven to 220C/200C fan/gas 7. Brush the parcels with egg, and then bake for 15 mins until golden. Serve parcels on a pool of sauce, garnished with the reserved watercress. Serve with new potatoes and green beans or salad.


½ x 85g bag watercress 200g tub crème fraîche 1 Fry the sliced fennel and onion in the butter for 5 mins. Add the garlic, fry for 5 mins more until the veg is soft, then stir in the watercress. 52 BBC Easy Cook

Freeze on a baking sheet lined with baking parchment. When frozen, pack into a rigid container, interleaving with paper to avoid them sticking. Return to a greased baking sheet to defrost (5 hrs) then cook as above.


Duck tagine with clementines Serves 6 Prep 15 mins Q Cook 2 hrs Q £1.99 a portion Q 437 kcals, 23g fat, 6g sat. fat, 7g sugar Q Q

6 duck legs 200g shallots, peeled but left whole 2 tsp each ground coriander, cumin, ginger and paprika 600ml vegetable stock 2 tsp clear honey juice 1 lemon 6 small, firm clementines, peeled 3 tbsp chopped coriander 2 tbsp toasted sesame seeds

1 Heat oven to 190C/170C fan/gas 5. Put the duck legs in one layer in a large roasting tin or two smaller ones. Sprinkle with salt, then roast for 45 mins. Remove to a dish and spoon 3 tbsp of the fat into a large, wide pan (reserve the remainder of the duck fat). 2 Add the shallots and fry briefly until just starting to colour. Sprinkle in the spices and mix well. Add the stock, honey, lemon juice, season and bring to the boil. Sit the duck legs on top, cover tightly and cook over a gentle heat for 1-1¼ hrs until the meat is very tender.

3 Meanwhile, heat 1 tbsp of the duck fat in a frying pan, then fry the clementines until glistening and starting to brown. Add to the pan with the duck and cook for 15 mins. Can be frozen at this stage. Sprinkle with coriander and sesame seeds and serve with couscous on the side.

Defrost fully in the fridge overnight, then place in a pan, bring to a simmer, cover and cook for 20 mins. Sprinkle with coriander and sesame seeds, and serve.

Duck goes really well with Moroccan spicing in this vibrant tagine

BBC Easy Cook 53

Keep a few portions in your freezer for a quick midweek meal

Black bean chilli Serves 6 Prep 10 mins Q Cook 30 mins Q ÂŁ1.61 a portion Q 339 kcals, 10g fat, 1g sat. fat, 20g sugar Q Q

2 tbsp olive oil 4 garlic cloves, ďŹ nely chopped 2 large onions, chopped 3 tbsp sweet Spanish paprika or mild chilli powder 3 tbsp ground cumin 3 tbsp cider vinegar 2 tbsp brown sugar 2 x 400g cans chopped tomatoes 2 x 400g cans black beans, rinsed and drained a few, or one, of the following to serve: crumbled feta, chopped spring onions, sliced radishes, avocado chunks, soured cream

Chicken Kievs Makes 8 Q Prep 20 mins Q Cook 30-40 mins Q ÂŁ1.21 a portion Q 549 kcals, 35g fat, 17g sat. fat, 2g sugar Q

8 skinless, boneless chicken ďŹ llets 225g dried breadcrumbs 75g parmesan, grated 5 eggs, beaten 100g plain our pinch of paprika 4 tbsp vegetable oil, for frying FOR THE GARLIC BUTTER

4 garlic cloves, crushed 2 tbsp ďŹ nely chopped parsley 200g butter, softened juice ½ lemon 1 Place all the garlic butter ingredients into a bowl and season. Mash with a fork until well combined, shape into two sausages using cling ďŹ lm to help you shape it, then tightly wrap and chill or freeze until really ďŹ rm. Can be made up to 3 days in advance. When ďŹ rm, slice each into eight pieces. 2 Lay a chicken breast on a chopping board and use a sharp knife to make a deep pocket inside the breast. The easiest way is to push the point of a knife into the fat end, keep going halfway into the ďŹ llet. Be careful not 54 BBC Easy Cook

to cut all the way through or the butter will leak out during cooking. Repeat with the remaining breasts. Push two discs of butter inside each chicken breast, press to atten and re-seal with your hands. Set aside. 3 Mix the breadcrumbs and parmesan on one plate, and tip the eggs onto another. On a third plate, mix the our with the paprika and some salt. Dip each breast into the our, then the egg and ďŹ nally the breadcrumbs, repeating so each kiev has a double coating (this will make them extra crisp and help to keep the butter inside). Chill for at least 1 hr before cooking, or freeze now. 4 To cook, heat oven to 180C/160C fan/gas 4. Heat the oil in a large frying pan over a medium-high heat. Fry the kievs for 2-3 mins each side until golden – you may need to do this in batches. Transfer to a baking tray and cook for 20-25 mins until cooked through.


In a large pan, heat the oil and fry the garlic and onions for 5 mins until almost softened. Add the paprika and cumin, cook for a few mins, then add the vinegar, sugar, tomatoes and season. Cook for 10 mins. Add the beans and cook for another 10 mins. Serve with rice, and the accompaniments of your choice.



Cheese & bacon lasagne Serves 6 Prep 35 mins Q Cook 40 mins Q ÂŁ1.68 a portion Q 425 kcals, 22g fat, 9g sat. fat, 14g sugar Q Q

3 large onions, halved and thinly sliced 3 tbsp olive oil 1 tsp dried oregano 300g pack lean smoked back bacon, chopped 2 x 400g cans chopped tomatoes 20 basil leaves, roughly torn, plus extra to serve 250g pack fresh egg lasagne FOR THE WHITE SAUCE

600ml milk 50g each butter and plain our generous grating fresh nutmeg 50g grated parmesan

1 Fry the onions in the oil for about 15 mins until golden. Add the oregano and bacon and fry for 5 mins more, stirring frequently. Tip in the tomatoes, season and bubble, uncovered, for 5 mins. Remove from the heat and stir in the basil. 2 Meanwhile, make the white sauce. Pour the milk into a pan and tip in the butter and our. Whisk continuously over a moderate heat to incorporate the our, then simmer, stirring until thickened. Season with salt, pepper and nutmeg. 3 Spoon a third of the tomato sauce onto the base of a freezer-proof lasagne dish. Top with a third of the lasagne sheets. Then top with a third sauce, a third lasagne, the last of

the tomato sauce and ďŹ nally the last sheets of lasagne. Pour over the white sauce and scatter with the cheese and an extra grating of nutmeg. If eating straight away, bake at 190C/170C fan/gas 5 for 40 mins until golden and bubbling. Scatter with basil and serve with a salad and garlic bread.


BBC Easy Cook 55





Delicious desserts you can whip out of the freezer when you’re entertaining or just craving something sweet

Tip Get the

whole family KPXQNXGFKPƂNNKPI RTQƂVGTQNGU with cream CPFFWPMKPI them in chocolate

56 BBC Easy Cook


Mocha profiteroles Serves 6 Prep 45 mins Q Cook 30 mins Q £3.51 a portion Q 807 kcals, 54g fat, 31g sat. fat, 51g sugar unfilled


100g plain flour 85g unsalted butter 3 eggs, beaten FOR THE FILLING

4 tbsp Bird’s custard powder 6 tbsp golden caster sugar 600ml milk 2 tbsp coffee powder dissolved in 2 tbsp hot water 284ml pot double cream 100g icing sugar FOR THE SAUCE

100g dark chocolate, in pieces 50g butter 50ml coffee 1-2 tbsp coffee liqueur, such as Kahlúa 1 Sift the flour into a bowl and stir in a pinch of salt. Put butter and 200ml cold water into a pan, bring to a rolling boil, then take off the heat. Tip in the flour and salt and stir to form a smooth paste. Now beat the mixture until it starts to come away from the sides of the pan, then tip onto a plate and leave to cool. 2 Heat oven to 200C/180C fan/gas 6. Return paste to the pan, then gradually beat in the eggs, mixing well. Spoon walnutsized balls onto a baking sheet, then bake for 20-25 mins until golden. Remove, poke the underneath with a teaspoon, turn upside-down, then bake for 5 mins to dry out. Cool on a wire rack before filling. 3 For the filling, mix the custard powder and sugar with a splash of milk to a smooth paste. Heat remaining milk, then stir into the paste. Pour the mix into a pan and bring to the boil, stirring. Cook for 5 mins until you have a thick custard. Stir in coffee; leave to cool. Softly whip the cream, sift in the icing sugar and mix, then fold into the custard. Pipe into each choux bun. 4 For the sauce, melt chocolate and butter with the coffee in a bowl in the microwave on Medium for 1-2 mins. Add liqueur, mix well, then pour over the filled buns.

Make ahead ÀiiâiVi`]LÕÌÕwi`°/ÀivÀiÃ] thaw and crisp in a 160C/140C fan/gas 3 ÛivÀ>LÕÌ£äð

Mango, pear & ginger crumble Serves 4 Prep 20 mins Q Cook 35 mins Q £1.90 a portion Q 684 kcals, 33g fat, 11g sat. fat, 26g sugar Q Q

450g ripe pears, peeled, cored and thickly sliced 1 tbsp muscovado sugar 2 mangoes, peeled, stoned and cut into chunks 1 piece stem ginger, finely chopped FOR THE TOPPING

85g butter 175g plain flour 85g muscovado sugar 85g pecans, roughly chopped

1 Heat oven to 180C/160C fan/gas 4. Put pears in a pan with the sugar and 4 tbsp water. Cook over a gentle heat for 5 mins, until the pears are just tender. Remove from heat; stir in the mangoes and ginger. Spoon the mix into a shallow 1.75-litre freezerproof baking dish and leave to cool. 2 Make the topping. Rub the butter into flour, then stir in sugar and pecans. Sprinkle over the fruit, then bake for 30 mins until browned. Serve with cream or vanilla ice cream on the side, if you like.

Make ahead Wrap the dish in a large freezer bag, or V}w>`vÀiiâivÀի̣̰/ serve, bake from frozen at 180C/160C fan/ }>Ã{vÀxäÃÀÕÌÌ««}Ã}`i° BBC Easy Cook 57

Pecan toffee meringue with mulled pears Serves 10 Prep 30 mins Q Cook 1 hr 10 mins Q £1.70 a portion Q 390 kcals, 14g fat, 5g sat. fat, 50g sugar unfilled meringue only Q Q


Make a big batch of this fruit salad and eat during the week

600ml mulled wine, ready made from a bottle 6 small, ripe, shapely pears, peeled, quartered and cored 50g golden caster sugar FOR THE PECAN & MERINGUE FILLING

225g golden caster sugar 1½ tsp cornflour 4 large egg whites 1½ tsp wine vinegar 50g pecans, roughly chopped 500g tub Greek yogurt 4 tbsp caramel sauce (we used Carnation) extra toasted pecans (optional) 1 Put the wine, pears and sugar in a pan and simmer for 10 mins. 2 Heat oven to 160C/140C fan/gas 3. Draw a 25cm circle on baking parchment, then put on a baking sheet. Stir 225g sugar and cornflour together in a jug. Whisk the egg whites until stiff, then whisk in the sugar mix, a tbsp at a time, until thick and glossy. 3 Fold in vinegar and half the nuts, then pile mixture onto the circle, building up the edges to make a ‘nest’. Scatter with rest of pecans then put in oven, turning the temperature down to 150C/130C fan/gas 2. Bake for 1 hr, then turn oven off and cool inside for 1 hr.

Autumn fruit salad Serves 6 Prep 20 mins Q Cook 10 mins Q £1.55 a portion Q 192 kcals, 1g fat, 0g sat. fat, 6g sugar Q Q

600g good-quality ready-to-eat dried fruits (prunes, apricots, figs, cranberries) 3 tbsp clear honey 1 vanilla pod, split lengthways 1 Earl Grey tea bag 1 tbsp lemon juice mascarpone or Greek yogurt, to serve 1 Tip the fruits and 700ml cold water into a large pan. Add honey and vanilla, scraping 58 BBC Easy Cook

the seeds from the pod into the pan. Bring to the boil. Stir well, lower heat and simmer for 10 mins until just syrupy. 2 Take the pan off the heat and stir in the Earl Grey tea bag. Leave to infuse for 10 mins. 3 Discard the tea and vanilla, tip fruits and liquid into a non-metallic bowl and pour on the lemon. Stir; cover and chill until needed.

Make ahead /iy>ÛÕÀÃ>VÌÕ>Þ«ÀÛiv>`i>i>`° 7ii«ÌivÀ`}ivÀÕ«Ì£Üii°

4 Take the pears from the juice, then simmer the juice until it’s syrupy and glossy. Return the pears and cool. Stir the yogurt with the caramel sauce. To serve, pile the filling into the meringue and arrange the pears on top. Scatter with nuts, if using. Hand round the syrup for guests to spoon a little over.

Make ahead ii«ÌiiÀ}Õi>>ÀÌ}ÌVÌ>iÀ vÀÕ«Ì£Üii°/i«i>ÀÃ>`Ã>ÕViÜ ii«ÌivÀ`}ivÀ{`>Þð/vÀiiâi]V] «ÕÌÌiiÀ}ÕiÌ>>À}i]À}`VÌ>iÀ° *>VÌi«i>ÀÃ>VÌ>iÀÀv`L>} >`vÀiiâivÀÕ«ÌÈÜiiÃÆÌiÃ>ÕVi ܽÌvÀiiâi°


BBC Easy Cook 59

Pumpkin & ginger teabread Cuts into 10 slices Prep 25-30 mins Q Cook 50 mins-1 hr Q 65p a portion Q 351 kcals, 15g fat, 9g sat. fat, 24g sugar Q Q

175g butter, melted 140g clear honey 1 large egg, beaten 250g pumpkin flesh, or butternut squash, coarsely grated 100g light muscovado sugar 350g self-raising flour 1 tbsp ground ginger 2 tbsp demerara sugar

1 Heat oven to 180C/160C fan/gas 4. Butter and line the base and two long sides of a 1.5kg loaf tin with a strip of baking paper. 2 Mix butter, honey and egg and stir in pumpkin. Mix in sugar, flour and ginger. Pour into the tin and sprinkle with sugar. Bake for 50-60 mins, until risen and golden. Leave in the tin for 5 mins, then turn out and cool on a wire rack. Serve thickly sliced and buttered.

Make ahead Will keep in an airtight container for up to 1 week. To freeze for up to 1 month, wrap V}w]Ìiv°

Best-ever tiramisu Serves 6 Prep 30 mins plus chilling Q No Cook Q £1.10 a portion Q 853 kcals, 73g fat, 42g sat. fat, 35g sugar Q Q

568ml pot double cream 250g tub mascarpone 75ml marsala 5 tbsp golden caster sugar 300ml strong coffee, made with 2 tbsp coffee granules and 300ml boiling water 175g pack sponge fingers 25g chunk dark chocolate 2 tsp cocoa powder 1 Put the cream, mascarpone, marsala and sugar in a large bowl. Whisk until the cream and mascarpone have completely combined and have the consistency of thickly whipped cream. 2 Get your serving dish ready. Put the coffee into a shallow dish and dip in a couple of sponge fingers at a time, turning for a few secs until they are nicely soaked, but not soggy. Layer these into your dish until you have used half the biscuits, then spread over half of the creamy mix. Using the coarse side of the grater, grate over most of the chocolate. Then repeat the layers (you should use up all the coffee), finishing with the creamy layer. Cover and chill until ready to serve.

Make ahead Can be kept in the fridge for up to 2 days. Just before serving, dust with cocoa powder and grate over the remainder of the chocolate. 60 BBC Easy Cook


Macadamia & cranberry American cookies Makes 55 small cookies Q Prep 20 mins Q Cook 12 mins Q 18p a cookie Q 149 kcals, 8g fat, 4g sat. fat, 13g sugar Q

3 x 200g white chocolate bars, cubed 200g butter 2 eggs 100g light muscovado sugar 175g golden caster sugar 2 tsp vanilla extract 350g plain our 2 tsp baking powder 1 tsp cinnamon 100g dried cranberries 100g macadamia nuts, chopped

1 Heat oven to 180C/160C fan/gas 4. Melt 170g chocolate, then allow to cool. Beat in butter, eggs, sugars and vanilla, preferably with an electric hand whisk, until creamy. Stir in our, baking powder, cinnamon and cranberries with two-thirds of the rest of the chocolate and nuts, to make a stiff dough.

Make ahead Will keep in an airtight container for up to 1 week. Or, open-freeze raw dough scoops on baking trays; when solid, pack into a freezer container, interleaving with baking parchment. Use within 3 months. Bake from frozen: 180C/160C fan/gas 4 for 15-20 mins.

2 Using a tablespoon measure or a small ice-cream scoop, drop small mounds onto a large baking tray, spacing them well apart, then poke in the rest of the chocolate, nuts and berries. Bake in batches for 12 mins until pale golden, leave to harden for 1-2 mins, then cool on a wire rack.

Tip These

biscuits are completely irresistible and make a great gift for kids to give to teachers or grandparents BBC Easy Cook 61

The Tower of London Moat 22 - 24 September











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Do it better

freezing berries "ivÌi`vwVÕÌià in freezing berries is that they tend to clump together. To prevent this, «i vÀiiâiÌiwÀÃÌ (see below), then pop into food bags or a plastic container afterwards. Most berries freeze well, although strawberries go soggy. However, they ÜÃÌLiwiÌÕÃi smoothies or shakes.


Wash the fruit, then leave to dry on a tea towel or kitchen paper. Line a large baking tray with baking parchment. Make sure there is an empty shelf or at surface in the freezer to put your baking tray.


Place your berries on the tray, making sure that they are not touching. Freeze for at least 3 hrs, until the berries are frozen solid.


Tip the berries into a bag or container and return to the freezer for up to 6 months. Use frozen or defrost at room temperature, spread out on kitchen paper.

BBC Easy Cook 63

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These durable pans make low-fat cooking easy. Their ceramic non-stick coating means that you can cook without using oil or fat, to create lighter, healthier meals. The stainless steel base distributes heat evenly so your food V>LiVi`ivwViÌÞ°-ÕÌ>LivÀÕÃi all hobs, including induction. A demonstration video of the frying pans is available online.

The set contains: 20cm frying pan 24cm pan Q 28cm pan with glass lid Q Q

Available in four great colours, these sets will look good in any kitchen. Colour Code Orange D6567 Cream D6568 Charcoal D6569 Black D6571

Terms and Conditions *Please add £4.95 P&P per order. †Exclusive prices run across BBC Easy Cook, BBC Good Food and the Home Cooking Series. Delivery within 7 working days to UK mainland only, some exclusions may apply. **Calls cost 7p per minute plus your phone V«>Þ«ÀÛ`iÀ½Ã>VViÃÃV>À}i°vÌV«iÌiÞÃ>ÌÃwi`ÜÌÞÕÀ order, please return goods in mint condition and sealed original packaging for a refund within 30 days of receiving your order (postage costs will not be refunded unless faulty). Your contract for supply of goods is with BVG Group. A SIGNATURE IS REQUIRED ON DELIVERY. Data Protection BBC Worldwide Limited and Immediate Media Company Limited (publishers of BBC Easy Cook) would love to keep you informed by post, telephone or email of their special offers and promotions. Please state at time of ordering if you do not wish to receive these from BBC Worldwide or Immediate Media Company.

64 BBC Easy Cook

Ordering is easy To order, call 0844 493 5654** quoting 74279 or visit or send your contact details, address and the codes and quantities of the item(s) you wish to order, along with a cheque payable to BVG Group, to: BBC Easy Cook Offer 74279, PO Box 87, Brecon LD3 3BE




how to

Whether you have a chest or upright freezer, the principles of successful freezing are the same...

Cool foods before you freeze. Freezing food when hot will only increase the temperature of the freezer and could cause other foods to start defrosting.

+HKPFQWDVVJTQY KVQWV Contrary to what many people think, freezing doesn't kill bacteria. If you are unsure of how long something has been frozen or are a bit wary of something once defrosted, don’t take any chances.


Only refreeze food if [QWXGEQQMGFKVKPDGVYGGP When food is thawed, bacteria can mulitply quickly, particularly at room temperature. If you pop it in the freezer, the bacteria survive and are more likely to reach harmful levels on second thawing. However if you cook the food in between, eg thawing beef mince, turning it into Bolognese and then re-freezing, it’s not a problem as the bacteria will have been killed in the cooking process.



#HWNNHTGG\GTKUOQTGGEQPQOKECN to run as the cold air doesn't need to circulate as much, so less power is needed. If you >Ă›iĂŒĂƒvĂƒÂŤ>VivĂ€ii]wÂŤ>ĂƒĂŒVLĂŒĂŒiĂƒ >vvĂ•ĂœĂŒĂœ>ĂŒiĂ€>`Ă•ĂƒiĂŒiĂŒw}>ÂŤĂƒÂ° Ć‚ĂŒiĂ€>ĂŒĂ›iĂž]wĂŒivĂ€iiâiĂ€ĂœĂŒiĂ›iÀÞ`>Ăž items you’re bound to use, such as sliced bread or frozen peas.


/CMGUWTG[QWYTCRHQQFU properly or put them in sealed containers, otherwise it can get freezer-burn.


(TGG\GHQQFKPRQTVKQPU. You don’t want to have to defrost a stew big enough to feed eight when you’re only feeding a family of three.


with ease

&QPVHTGG\GQNFHQQF because you don’t want to waste it; the point of freezing is to keep food at its prime.


7PNGUU[QWNCDGN you might not remember what it is, let alone when it was frozen. Buy a blue marker for raw foods and a red marker for cooked foods. You can use big-lettered abbreviations, for example a big red P might i>Vi`ÀÀ>LĂ•ii>ĂƒĂ€>ĂœwĂƒ° And always add the date it was frozen.


To freeze or not to freeze? 9JCVPQVVQHTGG\G

 Raw eggs in the shells will expand and crack.

 Hard-boiled eggs go rubbery.  Vegetables with a high water

content, such as lettuce, cucumber, bean sprouts and radishes, go limp and mushy.  Soft herbs, like parsley, basil and chives >Ă€iwivĂ€VÀĂ€>ĂŒ}`ĂƒiĂƒLĂ•ĂŒ won’t be good for garnishes.  Egg-based sauces, such as mayonnaise, will separate and curdle.  Plain yogurt, low-fat cream cheese, single cream and cottage cheese go watery.

)TGCVVQHTGG\G &GHTQUVKPIKUCOWUV An icy freezer is an ivwViĂŒi]Ăƒ>iĂƒĂ•Ă€iÞÕ`ivĂ€ĂƒĂŒ your freezer if ice builds up. Don’t worry about the food; most things will remain frozen in the fridge for a couple of hours while the freezer defrosts.


+HVJGTGJCUDGGPC RQYGTEWV or you think the freezer has been turned off, don't open the door. Foods should remain frozen for about 24 hours, leaving you time to get to the bottom of the problem.


Freeze your veg! When properly frozen, vegetables retain all ĂŒiĂ€y>ÛÕÀ>`Ă•ĂŒĂ€iĂŒĂƒÂ°/iLiĂƒĂŒiĂŒ` of freezing is the same for peas, runner, French, dwarf and broad beans, asparagus and broccoli. In a large pan of water, boil a handful of vegetables at a time for 30 secs. This will stop them going brown when frozen. Using a slotted spoon, scoop them out into a bowl of iced water. Once chilled, drain the veg and scatter onto a tray lined with kitchen paper. Freeze on the tray then transfer to a freezer bag. Cook the veg from frozen in a large pan of boiling water.

 Butter and margarine can be frozen for 3 months.

 Cheese can be frozen for

up to 4 months and used straight from the freezer.  Most bread, except crusty varieties such as French bread, will freeze well for up to 3 months.  Milk will freeze for 1 month. Defrost in the fridge and shake well before use.

%QQMKPIHTQOHTQ\GP When cooking food from frozen, use a lower temperature to start with to thaw, then increase the temperature to cook. Foods include:  Soups, stews, braises and casseroles.  Bakes, gratins and potato-topped pies. /wĂƒwiĂŒĂƒ]Ăƒ>wĂƒ]Ăƒ>Ă•Ăƒ>}iĂƒ] burgers, and seafood if added at the end of a hot dish.


 Raw poultry, large joints of meat.  Keeping spring veg garden fresh  Frozen green beans

BBC Easy Cook 65

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street food Take a tour of India with former Bake Off contestant and author Chetna Makan’s spicy snacks

;QWNNNQXG this spicy twist on traditional Scotch eggs

Indian Scotch eggs, p68

66 BBC Easy Cook


Vegetable toast sa ndw ich ,p 68

A lunchtime toastie with a difference

Street food is a huge and important part of India’s HQQFEWNVWTG+NQXGVJGHCEVVJCVKVKUUWEJCNGXGNNGTs some turn up in luxury cars, others on bicycles, but they’re all there to experience the food. The key to cooking great street food at home is to prepare GXGT[VJKPIKPCFXCPEG)GVCNNVJGKPITGFKGPVUCPF other things you need together, do all the chopping CPFJCXG[QWTEJWVPG[UTGCF[ CHETNA BBC Easy Cook 67

Indian Scotch eggs These are called egg chops – hard-boiled eggs covered with a spicy potato mixture, then coated in breadcrumbs and deep-fried. Crisp and delicious, they are very popular on the streets of Kolkata. Enjoy them with a green or red chutney of your choice. Q Q

Makes 8 Prep 30 mins Q Cook 55 mins

4 large eggs 1 tbsp sunflower oil 1 tsp cumin seeds 1 small green chilli, finely chopped 1 onion, finely chopped 2.5cm piece of fresh root ginger, peeled and finely chopped 2 garlic cloves, finely chopped ½ tsp salt ½ tsp chilli powder 1 tsp garam masala 4 floury potatoes, boiled, peeled and mashed sunflower oil, for deep-frying green or red chutney of your choice, to serve FOR THE COATING

1 egg, lightly beaten 100g golden breadcrumbs

Chicken lollipops 1 Boil the eggs for 12 mins, then drain and set aside to cool. Heat the sunflower oil in a large saucepan over medium heat. Add the cumin seeds and, once sizzling, add the chilli and onion. Cook for 5 mins until softened. Add the ginger and garlic and cook for 1 min. Add the salt, chilli powder and garam masala. Mix in the mashed potato. Transfer the mixture to a bowl and set aside to cool. 2 Divide the cooled potato mixture into 8 equal portions. Shell the eggs, then cut them in half lengthways. Cover each egg half with a portion of the potato mixture, spreading and smoothing it over the surface of the egg to enclose it completely and give them a nice shape. Then dip each coated egg half in the beaten egg for the coating and roll it in the breadcrumbs until thoroughly coated. 3 Heat enough oil for deep-frying the egg halves in a deep-fat fryer or large saucepan pan (ensuring the pan is no more than onethird full) to 190C – it’s important not to put the coated eggs into oil that is cooler than this temperature or they will break up. Line a plate with some kitchen paper. When the oil is hot, fry the egg chops, 1 at a time, turning gently, for about 3-4 mins, until the coating is golden brown. Transfer to the paper-lined plate and leave to drain excess oil while you cook the remaining coated eggs. Season with sea salt flakes and serve hot with chutney.

Vegetable toast sandwich One thing you don’t want to miss when visiting Mumbai is this toasted sandwich wi`ÜÌëVÞ«Ì>ÌiÃ] vegetables and chutney. It’s so popular that it's now famous all over the country, and makes the perfect snack or light meal.

1 tomato, thinly sliced Coriander & spinach chutney (right)

Serves 4 Q Prep 15 mins QCook 15 mins

2 To make the sandwiches, heat a sandwich toaster. Butter both sides of 1 slice of bread and place it in the sandwich maker. Add 2 tbsp of the potato and spread it out evenly. Top with a few slices of cucumber, followed by beetroot, onion and tomato. Season.



1 tsp sunflower oil ¼ tsp chilli powder ¼ tsp garam masala 2 potatoes, boiled, peeled and mashed FOR THE SANDWICH

8 slices of white bread salted butter, softened ½ cucumber, thinly sliced 1 cooked beetroot, thinly sliced 1 onion, thinly sliced 68 BBC Easy Cook

1 To make the masala, heat the oil in a small pan and add ¼ tsp salt, chilli and garam masala. Stir well, then add the mashed potatoes and mix until thoroughly combined. Remove from the heat and set aside.

3 Take a second slice of bread and spread chutney over one side. Place it, with the chutney side facing downwards, on top of the tomato, then spread the top surface with butter. Close the machine and toast for about 2 mins, or until golden brown. Repeat with the remaining ingredients. Season with sea salt flakes and serve hot.

Makes 8 Prep 25 mins plus marinating Q Cook 40 mins Q Q

sunflower oil, for deep-frying Sichuan sauce, to serve FOR THE CHICKEN

8 small skinless chicken drumsticks 1 tbsp soy sauce 1 tbsp chilli-garlic sauce ½ tsp salt ¼ tsp ground black pepper FOR THE BATTER

150g plain flour 2 tbsp cornflour ¼ tsp ground black pepper 1 tbsp chilli sauce 1 tbsp ketchup 200ml water 1 To prepare the chicken, take 1 drumstick and cut the base of the muscle that holds the meat to the bone at the hock. Stand the drumstick on its other end and push the meat downwards to expose the bone. This is what gives it the lollipop appearance. Repeat with the remaining drumsticks. 2 Put the drumsticks into a bowl with the soy sauce, chilli-garlic sauce, salt and pepper and turn to coat evenly. Leave to marinate for at least 1 hr or, ideally, overnight – if you marinate the chicken for more than 1 hr, put it into the refrigerator. 3 To make the batter, combine all the ingredients, except the water, with ½ tsp salt in a bowl. Add the measured water gradually, stirring constantly, until smooth. 4 Fill a deep-fat fryer or a large saucepan with enough oil for deep-frying (ensuring the pan is no more than one-third full) and heat it to 180C. 5 Line a plate with some kitchen paper. Dip 1 drumstick into the batter and carefully drop it into the hot oil. Fry for 3-4 mins on each side, until the batter is golden brown and the chicken is cooked through. Transfer to the paper-lined plate and leave to drain excess oil while you dip and fry the remaining drumsticks. Season with sea salt flakes and serve hot with Sichuan sauce.

Recipes adapted from Chai, Chaat & Chutney by Chetna Makan (£20, Mitchell Beazley).



%QTKCPFGTURKPCEJ EJWVPG[ Heat a dry frying pan over a medium heat. Add IURNKVEJKEMRGCU and toast for 3-4 mins, until they turn golden. Tip the chickpeas into a bowl and leave to cool. Using a small food processor, blend 50g EQTKCPFGTNGCXGU, IURKPCEJ, IOKPV, ICTNKEENQXGU, EORKGEGIKPIGT, ITGGP EJKNNKGU, sliced, ½VURUCNV and the chickpeas together until smooth. Add ON[QIWTV and blend again. Will keep chilled in an airtight container for 4-5 days.


BBC Easy Cook 69


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Take the stress out of entertaining with this light, buffet-style Moroccan menu

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ne skewers ubergi with a d n a pis en tac k ic hio h c

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Orange & feta giant couscous salad, p72

BBC Easy Cook 71

Orange & feta giant couscous salad Serves 8 Q Prep 25 mins plus cooling Q Cook 10 mins Q 90p a portion Q 335 kcals, 15g fat, 8g sat. fat, 8g sugar Q

300g pack giant couscous 5 oranges, 3 zested zest and juice 1 lemon 3 tbsp olive oil 3 tbsp harissa 2 tsp each ground cinnamon and ground coriander 2 small red onions, halved and thinly sliced 2 x 200g packs feta (or vegetarian feta), crumbled into chunky pieces small bunch mint, leaves chopped small bunch coriander, chopped 100g bag baby spinach

1 Bring a large pan of salted water to the boil. Add the couscous and cook following pack instructions. Meanwhile, cut the peel off the oranges with a small fruit knife, then cut into segments – catching any juice in a large bowl. Set the orange segments to one side. 2 When the couscous is cooked, drain, then add to the bowl with the orange juice. Add the orange zest and lemon zest and juice, olive oil, harissa, spices, and some seasoning. Leave to cool, stirring every now and then to prevent it from sticking together. Can now be chilled for up to 24 hrs. 3 Once cooled, add the remaining ingredients, including the orange segments, to the couscous. Gently toss everything together, being careful not to break up the orange. Serve at room temperature.

Honey & cumin chicken and aubergine skewers with pistachio dukkah Serve these sticky skewers alongside the beetroot dip – dunk in, then roll in the spiced dukkah for a taste sensation!

Serves 8 Prep 25 mins plus marinating Q Cook 30 mins Q 85p a portion Q 236 kcals, 9g fat, 1g sat. fat, 14g sugar Q Q

6 chicken breasts, sliced into thin strips 2 large aubergines, cut into 3cm cubes FOR THE MARINADE

3 tbsp cumin seeds 1 tbsp ground cumin 4 tbsp honey, plus 2 tbsp 2 tbsp olive oil zest and juice 1 lemon FOR THE DUKKAH

2 tbsp sesame seeds 1 tsp cumin 1 tsp coriander seeds 50g shelled pistachios 1 tsp sweet paprika 1 Pre-soak wooden skewers in warm water for 20 mins. (You will need about 32 skewers and they should fit in a griddle pan or frying pan.) Meanwhile, mix the marinade ingredients and some seasoning in a large bowl, then tip half into another bowl. Add the chicken to 1 bowl and the aubergine to the other. Leave to marinate in the fridge for 20 mins, or up to 24 hrs. 72 BBC Easy Cook

Minty beetroot dip with chilli pitta crisps Serves 8 Prep 5 mins plus chilling Q Cook 10 mins Q 79p a portion Q 256 kcals, 5g fat, 2g sat. fat, 7g sugar Q Q

250g vacuum-packed cooked beetroot, drained and coarsely grated ½ small cucumber, halved, seeds scooped out, cut into small chunks ½ x 500ml pot Greek yogurt 1 small garlic clove, very finely grated or crushed ½ large bunch mint, leaves picked and finely chopped, plus some small leaves to serve 1 tsp golden caster sugar FOR THE PITTA CRISPS

pack of 6 pitta breads, each cut into 6 small triangles 2 tbsp olive oil, plus a little to serve 1 tsp chilli flakes

2 To make the dukkah, toast the sesame, cumin and coriander seeds in a dry pan until aromatic. Meanwhile, tip the pistachios into a small food processor and blitz until finely chopped, but still with some texture, then transfer to a bowl. Tip the toasted seeds and spices into the processor and blitz again until finely chopped, then add these to the pistachios, along with the paprika, some black pepper and a good pinch of salt. Mix, then set aside until ready to serve.

1 Put the beetroot, most of the cucumber, the yogurt, garlic, mint, sugar and some seasoning in a large bowl, and mix well. Chill until ready to serve. Can be made up to 1 day ahead.

3 Heat oven to 220C/200C fan/gas 7. Thread the aubergine onto skewers, about 4-5 chunks per skewer, and place on 2 parchment-lined trays. Bake for 20-25 mins until tender and golden, turning the skewers and swapping the trays halfway through cooking.

3 To serve, give the dip a good mix, then spoon onto a plate. Scatter with the reserved cucumber and mint, and drizzle with a little oil. Serve with the pitta crisps.

4 Meanwhile, heat a griddle pan or a frying pan (or use both to speed up the cooking) over a medium-high heat. Thread the chicken pieces onto the remaining skewers. Cook the chicken skewers in batches in the hot pan, turning regularly to prevent the honey burning. When nicely charred, but not cooked through, transfer to a baking tray. When all the chicken skewers are browned, drizzle them and the aubergine skewers with the remaining honey. Pop the chicken into the oven with the aubergine for the final 5-10 mins cooking, or until they are cooked through and sticky. Serve the skewers with a bowl of dukkah for dipping (see tip, right).

2 Heat oven to 220C/200C fan/gas 7. On a large baking tray, toss together the pitta triangles, olive oil and chilli flakes. Bake for 10-15 mins, turning halfway through cooking, until really crisp.

Leftover marinade? If you have any marinade left over in the bowl after assembling the skewers, pour into a saucepan and boil rapidly until it has reduced to a sticky glaze. Use this to brush over the skewers as they cook – just make sure you don’t mix up the glazes if you have vegetarians coming.

Top tip Why not make a bigger batch of dukkah and keep it in a jar? Serve as a dip with olive oil & bread, or use to coat chicken, wÃÀÌvÕ°7ii«vÀ£Ì°


Honeyed nut & pomegranate pots In a bowl, mix the 85g crushed shredded wheat with 200g pistachios, 50g honey and juice ½ orange, then divide between 8 small glasses or teacups. Whip 300ml pot double cream until very softly whipped, then fold in ½ x 250g pot Greek yogurt, 50g honey and 2 tsp rose water. Divide this between the pots, too. Chill for at least 2 hrs, or up to 24 hrs. Before serving, Ì«Ìi«ÌÃÜÌ££ä}«Ìpomegranate seeds. Serves 8.

These little dessert pots can be made one day ahead

BBC Easy Cook 73


Pies pastry 9Õ`½Ìii`ëiV>ÃÃÌ>iÌiÀÀwV>ÞÌ>ÃÌÞ«iÃ

ÛiÞÕÀ cottage pie a special twist with chunks of tender beef shin

74 BBC Easy Cook


Cottage pie bake Serves 6 Prep 40 mins Q Cook 2 hrs 50 mins Q 52p a portion Q 884 kcals, 53g fat, 21g sat. fat, 7g sugar assembled or baked Q Q

1kg beef shin or feather blade, cut into very large chunks 2-4 tbsp sunflower oil 200g bacon lardons 200g shallots, peeled 2 celery sticks, chopped 3 tbsp plain flour 2 beef stock cubes 3 tbsp Worcestershire sauce 3 each thyme sprigs and bay leaves 300g baby carrots or baby Chantenay carrots FOR THE MASH

1.5kg potatoes, peeled and cut into large chunks 25g butter 85g mature cheddar, grated 100ml milk 2 tsp English mustard powder 1 Brown beef in the oil, in batches, in a large casserole or pan. Tip in the lardons, shallots and celery, and fry for 10 mins until softened and golden. Stir in the flour until absorbed, crumble in the stock cubes, then gradually stir in 1 litre water and the Worcestershire sauce. Add herbs, return the beef and any juices, cover and simmer for 1 hr. Add carrots, cover and simmer for 1 hr more until really tender.

Turkey tortilla pie Serves 4 Prep 5 mins QCook 25 mins Q £1.17 a portion Q 369 kcals, 11g fat, 4g sat. fat, 10g sugar cooked mince only Q

2 Boil the potatoes in salted water until tender. Drain well, return to pan over a gentle heat and allow to steam-dry for 2 mins. Mash with the butter, cheese, milk, mustard powder and seasoning. 3 Heat oven to 200C/180C fan/gas 6. Strain beef and veg into a large colander over a deep pan. Set sauce over a high heat for 5 mins to reduce. Shred beef into chunky pieces and transfer to a baking dish with veg and bacon, and some thickened sauce. Pipe or spoon on mash. Bake for 30 mins until mash is golden and crisp. The pie can be assembled and chilled for up to 2 days, or frozen for up to 3 months. If frozen, defrost thoroughly, then bake as above, but for 50 mins-1 hr.


2 onions, finely chopped 1 tbsp olive oil, plus a little extra if needed 2 tsp ground cumin 500g pack turkey mince 1 tbsp chipotle paste 400g can chopped tomatoes 400g can kidney beans, drained and rinsed 198g can sweetcorn, drained 2 corn tortillas, snipped into triangles small handful grated cheddar 2 spring onions, finely sliced

1 In a deep, flameproof casserole dish, cook the onions in the oil for 8 mins until soft. Add the cumin and cook for 1 min more. Stir in the mince and add a bit more oil, if needed. Turn up the heat and cook for 4-6 mins, stirring occasionally, until browned. 2 Stir in the chipotle paste, tomatoes and half a can of water, and simmer for 5 mins. Mix in the beans and sweetcorn, and cook for a few mins more until thick, piping hot and the mince is cooked. 3 Heat the grill. Take the pan off the heat and put the tortilla triangles randomly on top. Scatter over the cheese and grill for a few mins until the topping is crisp, taking care that it doesn’t burn. Sprinkle with the spring onions and serve. BBC Easy Cook 75

Lentil pie with celeriac & butter bean mash Serves 4 Prep 15 mins QCook 55 mins Q £1.15 a portion Q 247 kcals, 3g fat, 1g sat. fat, 8g sugar Q Q

Try something a bit different tonight!


100g red lentils 2 leeks, chopped 4 celery sticks, chopped 1 reduced-salt vegetable stock cube 150ml red wine 3 heaped tbsp tomato purée 1 tbsp chopped thyme FOR THE TOPPING

800g celeriac, peeled and chopped (as for cooking potatoes) 210g can butter beans, drained 50g light cream cheese green veg, such as broccoli, to serve 1 Boil the celeriac until tender when tested with the point of a knife, adding the beans for the final 5 mins of cooking. Drain and roughly mash with the cream cheese until well mixed, but the veg is still a little chunky. 2 Meanwhile, tip the lentils into a pan with the leeks, celery and stock cube. Pour in the red wine and 600ml water, and add the tomato purée and thyme. Bring to the boil, cover the pan and simmer for 20-25 mins until the lentils are soft and pulpy. Towards the end of cooking, add a splash more water if they are drying out. 3 Heat oven to 200C/180C fan/gas 6. Spoon the lentils into the base of 4 individual pie dishes, then top with the celeriac mash, smoothing it to the edge of the dishes. Bake for 35 mins until bubbling and golden, then serve with a green veg such as broccoli.

Kedgeree fish pie If you like the subtle spicing and smokiness of a traditional kedgeree, you’ll love what Ìiy>ÛÕÀÃ`Ì>ÌÀ>`Ì>wëi°

Serves 6 Prep 30 mins plus chilling Q Cook 1 hr 15 mins Q £2.18 a portion Q 626 kcals, 27g fat, 16g sat. fat, 11g sugar uncooked Q Q

12 quail’s eggs 400g can light coconut milk 400ml whole milk small pack coriander, leaves chopped, stalks left whole small pack parsley, leaves chopped, stalks left whole 350g skinless smoked haddock fillet, cut into 2-3cm cubes 350g skinless sustainable white fish (cod, unsmoked haddock or pollack work well), cut into 2-3cm cubes 85g butter 1 large onion, finely chopped 85g plain flour zest and juice 1 lemon 200g fresh or frozen peas FOR THE MASH TOPPING

1.4kg bag floury potatoes (we used King Edward), cut into large chunks 2 tsp turmeric 25g butter 2 tbsp mild curry powder 300ml milk 1 For the mash topping, bring a large pan of water to the boil. Add the potatoes and turmeric, and simmer until the potatoes are completely tender. Drain well and tip 76 BBC Easy Cook

back into the pan to steam-dry over a low heat. Meanwhile, melt the butter in a small pan and add the curry powder to cook for a couple of mins. Stir in the milk and warm through. Mash the potatoes until really smooth (use a potato ricer if you have one), then stir in the buttery, curried milk. Season well and set aside while you make the filling. 2 Bring a medium pan of water to the boil. Add the quail’s eggs and boil for 3 mins. Plunge into a bowl of cold water to cool quickly, and peel. 3 Mix the coconut milk and whole milk in a frying pan with the coriander and parsley stalks, and heat until just a couple of bubbles appear. Add all the fish, cover and cook for 5-8 mins until just cooked. Lift the fish onto a plate and strain the milk into a jug. 4 Melt the butter in a large frying pan, add the onion and fry gently until soft. Stir in the flour for 2 mins, then stir in the milk mixture, a little at a time, until you have a smooth sauce. Bring to the boil and simmer for 5 mins, stirring continuously until thickened. Turn off the heat and stir in the lemon zest and juice, peas and chopped herbs with some seasoning, to taste. 5 Put the fish and quail’s eggs back in the pan, then tip into an ovenproof dish. Pipe or spoon the mash on top. Can be made 1 day ahead, covered with cling film, and chilled. Or freeze for up to 3 months – defrost thoroughly in the fridge before cooking. Heat oven to 200C/180C fan/gas 6 and bake for 30-35 mins until golden on top and bubbling underneath.


Indian spiced shepherd’s pie Serves 6 Prep 15 mins QCook 50 mins Q 39p a portion Q 317 kcals, 12g fat, 5g sat. fat, 5g sugar Q Q

500g pack lean minced lamb 1 onion, chopped 2 carrots, diced 2 tbsp garam masala 200ml hot stock (lamb, beef or chicken) 200g frozen peas 800g potatoes, diced 1 tsp turmeric small bunch coriander, roughly chopped juice ½ lemon, plus wedges to serve 1 In a large non-stick frying pan, cook the lamb, onion and carrots, stirring often, until the lamb is browned and veg is starting to soften, about 8 mins. Add the garam masala and some seasoning and cook for a further 2 mins until fragrant. Pour in the stock, bring to the boil, tip in the peas and cook for a further 2 mins until the peas are cooked and most of the liquid has evaporated. 2 Meanwhile, cook potatoes in a large pan of salted water until just tender, about 8 mins. Drain well, return to the pan and gently stir in turmeric and coriander – try not to break up the potatoes too much. 3 Heat oven to 200C/180C fan/gas 6. Transfer the mince to a baking dish and top with the turmeric potatoes. Squeeze over the lemon juice, then bake for 30-35 mins until the potatoes are golden. Serve with extra lemon wedges on the side.

Try this low-fat and superhealthy shepherd’s pie Sweet potato mash pie Serves 6 Prep 25 mins QCook 1 hr 20 mins Q £1.20 a portion Q 434 kcals, 12g fat, 4g sat. fat, 17g sugar Q Q

1 tbsp rapeseed oil 2 onions, finely chopped 2 garlic cloves, chopped 2 carrots, grated or finely diced 2 tbsp fresh thyme leaves 400g pack extra-lean minced lamb or beef 85g red lentils 350g swede, diced 2 tbsp plain flour 750ml reduced-salt beef stock 200ml red wine 350g potatoes, diced 650g sweet potatoes, diced 150g pot 0% plain probiotic yogurt generous grating of nutmeg green vegetables, to serve

1 Heat the oil in a large pan, then fry the onions for 6 mins until starting to turn golden. Add the garlic, carrots and thyme, and cook for 4 mins more. Stir in the mince, breaking it up with the spoon. When it has turned brown, add the lentils and swede with the flour. Cook for 1-2 mins, then gradually add the stock and red wine. Cover and simmer for 35-40 mins. 2 Meanwhile, boil all the potatoes for 15-20 mins until tender, then drain and mash with the yogurt, nutmeg and black pepper. Spoon the meat mixture into a 2-litre ovenproof dish and spread or pipe the potato mixture on top. Grill until the topping starts to brown. (If making ahead, reheat in the oven at 180C/160C fan/gas 4 for 45 mins.) Serve with green vegetables, such as peas and broccoli, if you like.

BBC Easy Cook 77

Time Kick back and relax this weekend with one of Martha Collison’s teatime sweet treats

for a Ready in under an hour

Orange, pistachio & pomegranate cakes, p80

78 BBC Easy Cook


Passion fruit Viennese whirls, p80

BBC Easy Cook 79


Orange, pistachio & pomegranate cakes Makes 9 cakes Prep 20 mins Q Cook 30–35 mins Q Q

170g caster sugar 2 medium oranges seeds from ½ pomegranate 75g unshelled pistachio nuts, shelled 125g butter, softened, plus extra for greasing 2 eggs 50g plain flour ½ tsp baking powder 1 Preheat the oven to 180C/160C fan/ gas 4 and grease the muffin tin with butter. Divide 45g of the caster sugar between 9 of the holes (1 tsp in each). 2 Use a sharp knife to cut the top and bottom off each orange, then slice off the skin, keeping as much of the flesh intact as possible. Slice the oranges into cross sections, then quarter each section and place two segments into each hole of the tin opposite each other, with the curved

edge sitting against the sides. Fill the remaining quarters of each hole with a layer of pomegranate seeds. Bake the fruit for 10 mins so they start to caramelise. 3 Blitz the pistachio nuts in a food processor until they resemble a fine powder. Cream together the butter and remaining sugar in a separate bowl until light and fluffy, then beat in the eggs one at a time. Add the flour, baking powder and ground pistachios to the bowl and continue to beat until the mixture is smooth. 4 When the fruit has baked for 10 mins, remove the tin from the oven. Divide the cake batter among each hole, spreading it to the edges, and bake for 20–25 mins or until the cakes are risen and a skewer inserted into the centre of one cake comes out clean.

5 Leave the cakes to cool in the tin for a few minutes, then run a knife or palette knife around the edge of each cake to make them easier to remove, then turn the whole tray out upside down over a board. A bit of hot syrup might escape as you turn the tray, so be very careful. Serve the cakes hot, with a big scoop of ice cream, or cold with a cup of coffee.

Combining fruits with nuts in baking is a timeless, tried-and-tested combination that you can rarely go wrong with. I’ve added citrus to the mix in the form of partially caramelised juicy orange, which adds another dimension to the cakes. Glossy, colourful fruit sits proudly on top of a moist pistachio cake, and the syrup created from the fruit and sugar soaks into the sponge, making these cakes incredibly moreish

Passion fruit Viennese whirls Makes 16 whirls Prep 25 mins plus cooling Q Cook 10–12 mins biscuits only Q Q


2 passion fruits 25g caster sugar

1 Scoop the flesh out of both passion fruits and place it in a small saucepan with the caster sugar. Simmer over a medium–high heat for 1–2 mins or until bubbling and slightly thickened, then remove from the heat and set to one side to cool. Preheat the oven to 180C/160C fan/gas 4 and line a baking tray with baking parchment.

5 To make the buttercream, use an electric hand-held whisk to cream together the butter, icing sugar and lemon juice in a bowl until pale and light. Then, when the biscuits are cool, spread the buttercream on to half of the biscuits and passion fruit on to the other half, then sandwich them together. Enjoy with a cup of tea.


100g butter, softened 25g icing sugar 100g plain flour 25g cornflour 1 tsp vanilla bean paste or vanilla extract 1 tsp milk FOR THE BUTTERCREAM

25g unsalted butter 50g icing sugar 1 tbsp lemon juice

2 To make the biscuits, beat the butter and icing sugar together in a bowl with a wooden spoon until smooth. Stir in the plain flour and cornflour until a thick paste forms, then beat in the vanilla and milk to loosen the mixture slightly. 3 Spoon the mixture into the piping bag and pipe 16 rounds (approximately 4cm in diameter) on to the lined baking tray.

Viennese whirls are one of the bakes I can’t resist. The biscuit will break apart in your mouth easily, making it incredibly OQTGKUJ+oXGWUGFCVCTVRCUUKQPHTWKVƂNNKPI KPO[YJKTNUDGECWUG+ƂPFVJGWUWCNLCO and buttercream cloyingly sweet. It cuts through the buttery biscuit and sugary ƂNNKPIRGTHGEVN[


piping bag fitted with a medium star nozzle

80 BBC Easy Cook

4 Bake in the oven for 10–12 mins until the biscuits are a pale golden colour. Remove from the oven and allow to cool for 5 mins on the tray, then transfer to a wire rack to cool.

Recipes adapted from Crave by Martha Collison (£16.99, Harper Collins)

BBC Easy Cook 81


rainbow cake

Learn how to make this stunning rainbow celebration cake – it’s much simpler than you think!

A seven-layer wonder with cream cheese frosting

82 BBC Easy Cook

Rainbow cake Cuts into 18 slices Prep 2 hrs Q Cook 45 mins-1 hr Q 50p a slice Q 601 kcals, 29g fat, 18g sat. fat, 47g sugar un-iced sponges only Q Q

You will need 3 x these ingredients for six sponges (see below to make a seventh layer) 125g butter, softened, plus a little extra for greasing 225g plain flour 150g golden caster sugar 3 medium eggs (very important to use the correct size) 3 tbsp buttermilk ½ tsp baking powder pinch of salt 1 tsp vanilla extract edible food colouring – red, orange, yellow, green, blue and purple, plus optional pink (see right)

How to create perfect colours To make sure you’ve got a good balance of colours, test your VÕÀ}Ã>ÌÌiÜ>ÌiÀwÀÃÌ° Q We used The SK Professional Paste Food colour and Quality Food colour (QFc) paste ranges from Squires (®° LÕÞ«ÌÃÀi`]À>}i]ÃÕyÜiÀ] fern, hyacinth, purple and pink (if ÞÕ½Ài>``}>ÃiÛiÌ>ÞiÀ®° Q In supermarkets, Dr Oetker has a range of gel food colours – look for the ÌÌiÌÕLiÃÌiL>}>Ãi°9Õ½ii` bright red, neon orange, sunshine yellow, lime }Àii]ÃÞLÕi]ÕÌÀ>ÛiÌ>`Ì«° Q


1 tsp vanilla extract 3 x 250g tubs light cream cheese or mascarpone 350g icing sugar 1 Heat oven to 160C/140C fan/gas 3. Grease 2 x 20cm round sandwich tins and line the bases with baking parchment. Tip all the sponge ingredients, apart from the food colouring, into a mixing bowl, then beat with an electric whisk until smooth.

4 To make the icing, very briefly beat the vanilla and cream cheese or mascarpone with an electric whisk until smooth. Sift in the icing sugar and gently fold in with a spatula. Be careful – the more you work it, the runnier it will get, increasing the chance of splitting.

2 Working quickly, weigh the mixture into another bowl to work out the total weight, then weigh exactly half the mixture back into the mixing bowl. Pick 2 of your colours and stir a little into each mix. Keep going until you are happy with the colour – the colour of the batter now will be very similar to the finished cake, so be brave! Scrape the different batters into the tins, trying to spread and smooth as much as possible – but try not to waste a drop of the batter – a rubber spatula will help you. Bake on the same oven shelf for 15 mins until a skewer poked into the middle comes out clean.

Make an extra layer

3 Gently turn the cakes out onto a wire rack to cool. Wash the tins and bowls thoroughly, and start again from step 1 – this time using another 2 colours. Unless you’re making the optional pink layer, repeat one more time to get 6 sponges, all of different colours. Leave them all to cool.

The recipe makes six sponge layers, but you can make one extra layer by halving the cake quantities and baking a single sponge dyed pink qÕÃiÌÃ>ÃÞÕÀÃiÛiÌ>ÞiÀ° it’s not strictly necessary, the cake will still look fabulous with six – but why not!

5 Smear a little icing on your cake stand or plate – just a splodge to stick the first sponge. Start with the red, then spread with some icing right to the very edge. Repeat, sandwiching on top the orange, yellow, green, blue and finally purple sponges. Spread the remaining icing thickly all over the sides and top of the cake.

Top tips for a RTQHGUUKQPCNƂPKUJ Q When you make each batch, keep a tiny blob of batter back – then, as you dye each future batter, you can make sure the colour ÃÌÀi}ÌÃ>ÌV° Q A palette knife, which has a long, rounded >`yiÝLiL>`i]>iÃV}L}V>ià much easier, as the blade is long enough ÌÃVÀ>«iÌiÜiÃ`i>ÌVi°9ÕV> LÕÞÌiVëð QƂÌÕÀÌ>LiÀi>Þi«ÃvÀV}>L}V>i° vÞÕ`½Ì>Ûii]ÕÃi>V>iÃÌ>`°

hot hacks... -«iÌ«Ã>`ÌÀVÃÌ make cooking easier

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Make chip-shop chips at home ÛiÀÜ`iÀi`ÜÞÃ>ÌEÛi}>ÀVÀëÃ>Ài½Ì soggy? The secret is in this seasoning, which works ÜiÜÌwÃ]«À>ÜÃ]>i]Ûi}iÌ>LiVÀëà À>ÞÌ}L>ÌÌiÀi`>``ii« vÀi`°*ÕÃ]̽ }ÛiÞÕÀi>`iV«Ã>Ài>V« ëÌ>ÃÌi°

Salt & vinegar seasoning Serves 20 Prep 5 mins plus drying out Q No Cook Q Q

Food myth alert!

6 tbsp fine sea salt 3 tbsp vinegar (we used malt) 1 tbsp cornflour Put all the ingredients into a small bowl and use a wooden spoon to mix into a paste. Scrape the

We tested Yorkies in hot oil and cold oil. Which one won?

BBC Easy Cook

Use a fork to break up the hardened mix into a coarse powder. container for up to two months.


Did you know? Anything that needs to be cooked (eg raw i>Ì>`wîÃÕ`Li«>Vi`ÌiLÌÌ ÃiÛiÃvÞÕÀvÀ`}iÃÌ>ÌÌiÞ`½Ì`À« >`VÌ>>ÌiÌiv`ÃÞÕ¿Ài}}Ì

Top tip

How to make perfect rice i>ÃÕÀiÌi`ÀÞÀVi>Õ}° 7>Ã>`ÀÃiÌiÀViÀi>ÞÜi ÕÌÌiÜ>ÌiÀÃVi>À]Ìi`À>° *>Vi>Ã>ÕVi«>ÜÌ`ÕLi Ìi>ÕÌvÜ>ÌiÀ>`>ÌÌiÃ>Ì >`ÃÌÀVi° À}ÌÌiL]Ìi ÌÕÀÌii>Ì>ÌiÜ>Þ`Ü>` VÛiÀÌi«>Ì}ÌÞÜÌ>`°

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Q vÞÕ½ÀivÀÞ}LÕÌÌiÀ] >``}>ë>ÃviÌà ÞÕVÀi>ÃiÌiÌi«iÀ>ÌÕÀi ÜÌÕÌÌiLÕÌÌiÀLÕÀ}° Q -ii>ÃÞÕÀ«>à ÌÌ°i>ÛiÌÌV]Ü«i ÌÜÌÌViÀ>` start again on >ÜiÀi>Ì° Q iÛiÀVÛiÀ ÌivÀÞ} «>]>ÃÌi ÃÌi>Ü `À«L>VÌ Ìi>` V>ÕÃiÌ ÌëÕÌÌiÀ°

Speedy dessert /Ã`Ài>Þ`iÃÃiÀÌÃÀi>`ÞÕ`iÀ £äÕÌið1ÃiVV>Ìivvii`} ÞÕ}iÀV`Ài°

Five-minute mocha pots Q Q

Serves 4 Prep 5 mins QCook 2 mins

200g milk or dark chocolate with coffee, broken into chunks 300ml pot double cream 1 tsp vanilla extract 2 tbsp crème fraîche 1 Melt the chocolate in the microwave for 2 mins, stirring halfway through, or over a pan of gently simmering water. Leave to cool.


2 Using an electric whisk, whip the double cream with the vanilla in a bowl until lightly whipped. Fold in the cooled, melted chocolate until fully combined. 3 Split the mixture between four small bowls or ramekins and serve topped with a dollop of crème fraîche. If you aren’t serving straight away, chill in the fridge and then add the crème fraîche just before bringing to the table.

BBC Easy Cook 85

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Bonfire ++ +++ party +

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Have a crafty CHRISTMAS Over 140 festive recipes to help you plan ahead for the festive season

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Sides & extras

Drinks >>>EĂƒĂŒĂ€>ĂœLiÀÀÞĂƒĂŒi29

Monster cookie, p6


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BBC Easy Cook 89


Hugh Fearnley-Whittingstall’s


/i,ÛiÀ ÌÌ>}iViv>`ÕÀ>ÃÌÃ>ÀiÃÃv`i«>ÃÃÃ Childhood meal My mother’s crispy pancakes followed by Angel Delight.

Ingredient I use bay leaves almost every time I cook. We have a big bay tree in the garden so I’m always dashing out of the kitchen to grab a handful. It does different things in different dishes. If you put them in >vÀÞ}«>>`VwÃÜÌÌÞÕ }iÌ>>>â}y>ÛÕÀÌiÃ] ÜiÞÕ«ÕÌÌ>ÃÌiÜ]̽ÃÃÕLÌÞ present and adds depth.

My potato ricer is a must-have!

Breakfast If I need to set myself Õ«vÀÌi`>Þ]½`ÞÛiÀÃv a bircher muesli. I mix together grated >««i]À>}iÕVi>`>ÌÃ]Ìi i>ÛiÌÛiÀ}Ì°v̽ÃvÀÌiv>Þ] «ÕÌÌiÀ>ÃÃ]ÕÌÃ>`Ãii`Ã the table separately because everyone likes different things.

Gadget My potato ricer – it makes the best mash.

Lunch I make a lot of soups at home and freeze them. We make huge batches of nettle soup.

Pudding My granny used to make this great dessert and my family ÛiÌq>Ì>ÀÌ«ÕÀjiv}À>Þ>««iÃ] topped with a layer of thick cream and burnt brown sugar on the top. She would put it under the grill and the cream would almost start boiling. It was a strange mixture but it beguiled me and got me interested in cooking. It was her and my mum who taught me how to cook. 90 BBC Easy Cook

Co-collaborator and River Cottage head-chef Gill Meller.

Four-ingredient recipe I tend to


think in threes rather than fours! I like >LiiÌÀÌ]ÀViÌ>`viÌ>Ã>>`°

Too many to VÃi]LÕÌ I particularly iÞi`i>Ì} vegetarian dishes in India.

Food memory I remember standing on a chair at the kitchen table making peppermint creams with my mother. My hands were covered in sticky green goo from all the food colouring. 2GTUQP[QWFNKMGVQEQQMHQT Cookery writer Elizabeth David – I have >Ài>`Þ]>Ü>Þ°7iÜ>ÃÜÀ} at The River Café she came in for lunch one day. We had one of her chocolate cakes on the menu. She ordered it and noticed that I’d changed the recipe slightly. I was very nervous and went bright Ài`°ÕVÞ]Ãii`Ì°

Indian veggie dishes

Cooking cheat If you use potatoes to thicken River Cottage Much More Veg by Hugh Fearnley7ÌÌ}ÃÌ>­ËÓÈ] Bloomsbury) is out 21 Sep 2017

Next time Ching-He Huang

ÃÕ«Ã]ÌiÞV>}ÛiÀÞÃÌVÞÌi Li`iÀ]ÃVÀÕLi>ÀViV>i before blending.

Advice ÕÀ}>Ã>ÕVi]ÃÕ«ÀÃÌiÜ V>ÀÕÌiy>ÛÕÀ]LÕÌViv,ÃiÀ>Þ taught me to take it off the stove and pour it into another pan straight away. Don’t leave it or scrape the bottom as the burnt bits will infuse into the mix.


Dinner I like something ëi]i VÀâ]ÃV>«Ã>`LÀ>`Li>ð

Nettle soup



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