Takeaways

100 classics to

cook at hom

e

100 classics to

cook at hom

e

vison and Fiona Shaw Edited by Robbie Da and Richard Simon ans Recipes by Tony Ev

eaways Can Cook Kitchen: Tak and Richard Simon Recipes by Tony Evans ison Edited by Robbie Dav dra Wolkowicz Photography by Alexan e’s Studio Graphic design by Mik a Shaw Editorial consultant: Fion Tasker Proofreading by Judy ghan Indexing by Helen Vau Spain by Graficas Printed and bound in -0-3 ISBN: 978-0-9564649 0 © Can Cook Books 201 or by identified as the edit Robbie Davison is here ce with section 77 of the of this work in accordan patents act 1988. copyright, design and dra Wolkowicz Photography © Alexan part of this publication All rights reserved. No ed in a retrieval system may be reproduced, stor or by any means, form any in or transmitted, g photocopying, recordin electronic, mechanical, ten permission writ r prio out with or otherwise, every effort has been of the publishers. Whilst images, the editor and text the fy made to veri liability for any ept acc not can ers and publish ements. stat us neo erro or ns omissio il 2010 by First published in Apr leach Road, Can Cook Books, Con .

0TW L24 ol rpo Live www.cancook.co.uk robbie@cancook.co.uk

Intro ... 4 Two tin curry ... 6/7

American ... 8–17 BBQ Baby Back Ribs ... 11 Chicken Goujons ... 11 Sweetcorn Chowder ... 12 Caesar Salad ... 12 Chicken Burger ... 15 Cajun Wedges ... 15 Minty Lamb Burger ... 16 Classic Burger ... 16

Greek ... 42–53

Spanish ... 90–99

Rice and Feta Stuffed Peppers ... 45 Moussaka ... 45 Lamb with Humous and Flat Bread ... 46 Humous ... 46 Chicken Kebab and Greek Salad ... 49 Vegetable Kebab ... 49 Spicy Lamb Pittas ... 50 Grilled Sardines with Greek Salad ... 50 Feta and Spinach Parcels ... 53 Lamb Kebab ... 53

Paella ... 93 Patatas Bravas ... 93 Chorizo and Broad Bean Stew ... 94 Spanish Flatbread ... 94 Gazpacho ... 97 Spanish Omelette ... 97 Garlic Soup ... 98 Chicken and Chorizo Empanadas ... 98

Indian ... 54–67 Potato and Pea Samosa ... 57 Tarka Dhal ... 57 Chicken Tikka Masala ... 58 Keema Rice ... 58 Chicken Korma ... 61 Goan Vegetable Curry ... 61 Chana Pilau ... 62 Prawn Rogan Josh ... 62 Pork Vindaloo ... 65 Aloo Gobi ... 65 Aloo Paratha ... 66 Naan Bread ... 66

British ... 18–29 Shepherd’s Pie ... 21 Scotch Broth ... 21 Smoked Haddock Fishcakes ... 22 Cornish Pasty ... 22 Fish, Chips and Mushy Peas ... 25 Steak and Ale Pie ... 25 Cream of Chicken Soup ... 26 Sausage, Mustard Mash and Onion Gravy ... 26 Lancashire Hotpot ... 29 Sausage Rolls ... 29

Italian ... 68–79 Spinach and Cream Cheese Calzone ... 71 Spaghetti Bolognese ... 71 Roast Vegetable Pizza ... 72 Margherita Pizza ... 72 Lasagne ... 75 Ratatouille ... 75 Mushroom Carbonara ... 76 Spinach and Mushroom Frittata ... 76 Chilli Squid Linguine ... 79 Classic Meatballs in Tomato Sauce ... 79

Chinese ... 30– 41 Vegetable Spring Rolls ... 33 Sui Mai ... 33 Chicken and Sweetcorn Soup ... 34 Beef, Green Peppers in Black Bean Sauce ... 34 Salt and Pepper Chicken Wings ... 37 10 Minute Chilli Beef Noodles ... 37 Stir Fried Lemon Chicken ... 38 Prawn Chow Mein ... 38 Bang Bang Chicken ... 41 Duck Pancakes ... 41

Mexican ... 80–89 Tacos ... 83 Guacamole ... 83 Tomato Salsa ... 83 Bean Burritos ... 84 Spicy Chicken Quesadillas ... 84 Chilli Con Carne ... 87 Fish with Lime and Chilli Sauce ... 87 Chicken Tortilla Soup ... 88 Carrot and Coriander Soup ... 88

Thai ... 100–111 Tom Yum Soup ... 103 Thai Green Chicken Salad ... 103 Pad Thai ... 104 Pork Satay with Peanut Sauce ... 104 Nasi Goreng ... 107 Beef Randang ... 107 Thai Green Chicken Curry ... 108 Thai Fishcakes ... 108 Thai Mussels ... 111 Penang Chicken Curry ... 111

Afters ... 112–121 Banana Split ... 115 Apple, Pear and Chilli Samosas ... 115 Fruit Salad ... 116 New York Cheesecake ... 116 Banoffee Pie ... 119 Green Tea Panna Cotta ... 119 Chocolate and Cardamom Mousse ... 120 Apple Crumble ... 120 Stocks and Sauces ... 122 The Team ... 124 Eatright and Extended Schools ... 126 Acknowledgements ... 127 Index ... 128

Preparing takeaways at home: a

guide

visit a bookshop the If you switch the television on or of advice and tips – celebrity chef is everywhere, full es aren’t sticking. sag mes yet, for some reason, the ng habits are eati our that ts ges The evidence sug pping and takeaway dominated by convenience sho osing to cook at meals and fewer families are cho takeaway food bine com to home – so we decided e. hom with cooking at er loved or loathed.

The world of the takeaway is eith k, tasty food fix. quic a vide pro Loved for its ability to n for serving up Loathed because of its reputatio fatty, salty, unhealthy dishes. takeaway meals – This book deals with our love for a bit of TLC, are less meals that when prepared with very easy to make. fatty, less salty, incredibly tasty and y habits of the nation We’ve tried to mirror the takeawa most popular, so – Indian and Chinese food are the American theme we’ve recreated lots of dishes. The lish selection – Eng is also strong, as well as our own g us to create win allo ld, wor the then it’s a trip around urites and some we those dishes we know to be favo believe should be.

create the takeaway We want you to use this book to the whole family, for king coo – e experience at hom for you. We want cooking for friends, cooking just es, spices and all you to experiment with new dish all we want you to of t kinds of ingredients, but mos y cooking. enjo and s skill improve your cookery healthy takeaway Let’s be honest, cooking a truly if you want it to rly type dish is difficult, particula tain meat, added con n ofte ys taste good. Takeawa case of some Indian salt, are cooked in oil, and in the ed cream or add and Thai dishes, can have some re the taste whe n ofte is coconut milk. This method e cookery mak to it of bit a d nee comes from and you d to eat blan food? worthwhile – after all who likes pes in this book We certainly don’t. The 100 reci every one tastes sure ing tread the line between mak e it. Although mak can we as lthy great and is as hea n suggesting we have to hold our hands up whe quarter pounder the dishes like the ribs on page 11 or and quarter fat own r thei on page 16 – ribs contain r going to eve they are so , that pounders are exactly e – therefor our advice be truly healthy? Probably not s. is to go easy and share the portion thought hard about In creating the recipes, we have from a local outlet is portion size. A takeaway bought it seems that bigger – often measured by how big it is the problems start, of e som is better. But this is where

e fat, more salt and because big portions contain mor t to steer you away wan We . ries calo come packed with own dishes that will from this and into creating your in the knowledge still fill you up and leave you safe e into your meal gon has t that you know exactly wha fresh as you can and that the ingredients are as make them. n a concern of The cost of each meal has also bee ly cost to you like the s tain con pe ours, so each reci if it’s not value for should you make it – let’s face it money why would you try it? your own takeaway We know in asking you to prepare convenience of your meals, we are competing with the kebab shop or even se, local chippy, Chinese, balti hou is a powerful thing. e ienc ven the ready meal – and con pes as easy as we So we have tried to make the reci slightly more complex, can, some like making pizza are 20 minutes max to but mostly they will only take you ut the time it will abo is ch bring them together, whi local, wait for a the from buy and take you to visit y meal. home delivery or cook that read to tempt you into There are enough recipes in here even creating a few or f, rsel you for r cooking healthie ily, friends or both. dishes at a time for a meal for fam Let us know how you get on rob

bie@cancook.co.uk

5

mate takeaway A Can Cook first – this is the ulti for the whole book. e ton alternative, so let’s set the cken curry with Two tins + 20 minutes = tasty chi in sight. Easier than pilau rice, and not a drop of oil walking to the chippy...

Each portion contains

SERVES 2 COSTS £2

CALS FAT 226 12g 12% 16%

SALT 1.7g

29% INGREDIENTS of an adults’ guideline daily amount 50g leeks, sliced 1cm thick 1cm 50g carrot, peeled and diced to to 1cm 50g potatoes, peeled and diced about 2cm thick 200g chicken thighs, chopped to 1 tsp grated fresh ginger 1 small clove garlic, crushed 1 birds eye chilli, chopped ¼ tsp chilli powder ½ tsp ground coriander ½ tsp ground cumin ½ tsp ground turmeric 150ml half fat coconut milk 75ml passata 2 tbls fresh coriander, chopped ¼ tsp salt EQUIPMENT

an aluminium Sharp knife, grater, measuring jug, m (available 180m x 100 t abou r aine takeaway cont ) from most supermarkets 1. Put the leek, carrot, potato and takeaway container.

chicken in the

ginger, garlic, birds 2. Put the coconut milk, passata, nder, ground cumin, coria nd grou der, pow eye chilli, chilli measuring jug and a in salt and turmeric, fresh coriander mix well to combine.

1. Put all the ingredients into 2 takeaway tins

6

y container and 3. Add the wet mix to the takeawa top and seal. on lid the e plac then mix, carefully mark 6 / 200ºC for 4. Bake in a pre-heated oven gas e with pilau rice and serv and ve remo 20 minutes, then 66). naan bread (see page

2. Throw the tins into the oven for 20 minutes

SERVES 2 COSTS 70P INGREDIENTS 225g basmati rice 2 spring onions, chopped 3 cardamom pods, crushed ½ tsp fennel seeds ½ cumin seeds 1 cinnamon stick ¼ tsp ground turmeric 300ml hot water ½ tsp salt peeled rind from ¼ of a lemon 6 fresh curry leaves if available EQUIPMENT

Each portion contains

CALS FAT 414 2g 21% 2%

SALT 1.3g 22%

of an adults’ guideline daily amount

inium Sharp knife, measuring jug, an alum m 180m x 100 t abou r containe

takeaway

takeaway container 1. Put all of the ingredients into the onto the container lid the e plac and carefully mix, then and seal it. heated oven gas mark 6 / 2. Place the container into a pretes. minu 20 for 200ºC lid off and fluff up the 3. Remove from the oven, take the chicken and vegetable the with e serv then rice with a fork, choice. your of curry her curry in a box, or anot

3. Serve and enjoy!

7

American food.

It’s said there’s no such thing as American is – The food we tend to think of as of the flavours like the country – a melting pot and immigrants, and tastes brought by its settlers ipes you see today. adopted and adapted to the rec n claim to be the What is clear is that America ca Land of plenty, land takeaway capital of the world. ntier spirit of those of the burger – capturing the fro ere; food is fuel. endless plains, meat is everywh

DIY sticky pork ribs (with an added kick) SERVES 2 COSTS £3 INGREDIENTS 500g spare ribs 2 tbls BBQ sauce (page 123) ½ star anise water 1 tsp corn flour mixed with 2 tsp EQUIPMENT

ll cup or ramekin, Large pan with lid, small pan, sma knife p shar , dish small casserole e inches of water, then 1. Heat a large pan with about thre erole dish on the cup. cass ll sma a and it in cup ll sma place a add the BBQ sauce 2. Put the ribs in a mixing bowl and e the ribs and all of plac Now . and star anise and mix well the pan and put the in dish erole cass the in nade the mari lid on the pan. and 15 minutes, then 3. Steam the ribs for about 1 hour liquid into a small the drain and pan the remove from in the cornflower k whis and d saucepan. Heat the liqui thick. Add the ribs until cook to inue cont then ure, mixt and serve. to the pan and coat in the sauce ains Each portion cont

LT CALS FAT SA g 437 28g 1.8 % 23% 38% 30

eline daily amount of an adults’ guid

SERVES 4 COSTS £3.50 INGREDIENTS 2 chicken breasts 2 tbls plain flour small bunch coriander, chopped 1 tbls Cajun seasoning 2 cloves garlic, crushed 100g stale bread 2 eggs salt and pepper olive oil for frying EQUIPMENT

r, 3 mixing bowls, Sharp knife, tongs, food processo frying pan size strips and season 1. Slice the chicken into small bite er. pepp with a little salt and season. Beat the egg in 2. Place the flour into a bowl and c, Cajun seasoning and garli d, brea the Put l. bow another into breadcrumbs, blitz and r esso parsley in a food proc then tip into the third bowl. flour and dust off any 3. Take the chicken and coat in the sure that the whole ing mak egg, the excess, then dip into dcrumbs again, brea thing is covered. Finally coat in the red. cove is thing le who making sure the oil and fry the chicken 4. Heat a frying pan with a little olive t 2 – 3 minutes on abou in batches over a medium heat, for ed. need if oil e mor little a ng each side, addi a salad as a main.

5. Serve as part of a starter or with

Dip in a bit of low fat

mayo

11

All hail this quick ‘n’ simple dish!

Chow down on this one SERVES 2 COSTS £2 INGREDIENTS 2 leeks, finely sliced 2 tbls olive oil 1 clove garlic, crushed diced 1 large baking potato, peeled and 350ml vegetable stock 400ml milk 300g can of sweetcorn, drained salt and pepper to taste EQUIPMENT

g jug Sharp knife, large pan, measurin the leeks over a 1. Heat the oil in a large pan and fry soften, then add to tes minu medium heat for about 5 to cook for inue cont and toes pota and c the garli 1 more minute. and bring to the boil, 2. Add the stock, sweetcorn and milk until the potato is soft. tes minu 15 – 10 t abou for er then simm er and serve in bowls.

3. Season to taste with salt and pepp

SERVES 2 COSTS £2 INGREDIENTS ½ clove garlic, crushed 6 anchovy fillets 1 egg yolk ½ tsp Dijon mustard 1 tbls lemon juice 100ml olive oil 2 tbls grated parmesan 1 large cos lettuce 150g ciabatta 1 tbls olive oil 4 slices streaky bacon parmesan shavings freshly ground black pepper

s, egg yolk, mustard 1. Place the garlic, 2 anchovy fillet r and blitz into a and lemon juice in a food processo r still on, drizzle esso proc the with then e, smooth past my. Stir in the crea and oth 100ml of olive oil in until smo pepper. k blac with on seas and esan grated parm s, drizzle with 1 tbls of 2. Slice the ciabatta into 2cm cube mark 7 / 220ºC until gas olive oil and bake in a hot oven both sides until on n baco the grill ile, nwh Mea golden. crisp and set aside. pieces and place in a 3. Tear the cos lettuce into large drizzle most of the and , tons crou the with g bowl alon a large serving bowl. in e plac and dressing over. Mix well and the crisp bacon on Put the remaining anchovy fillets over and scatter the sing dres more top, drizzle a little parmesan shavings on top.

12

SERVES 2 COSTS £1.60

than Chunky funky wedges – lighter chips and ever so slightly spicy

INGREDIENTS 1 chicken breast 1 tbls olive oil 1 clove garlic, crushed 1 tbls fresh thyme, chopped zest from 1 lemon 2 buns of your choice salt and pepper

SERVES 2 COSTS £1

EQUIPMENT

you don’t have one, Rolling pin or something heavy if sharp knife, baking tray ys across the fillet so 1. Slice the chicken in half lengthwa e between 2 layers piec each lay then s, you have 2 flat fillet pin carefully until g rollin a of cling film and bash them with ing not to rip bash n whe ful care (be er thinn they are a little the meat). add the garlic, thyme, 2. Place the chicken in a bowl and leave to marinate well, mix and oil olive lemon zest and for at least 30 minutes. e the chicken breasts 3. Heat the grill to high, then plac pepper and grill for and salt with on seas on a baking tray, ed through. cook until or about 3 minutes on each side 4. Serve the chicken inside the buns of your choice.

with salad and sauce

INGREDIENTS 2 large baking potatoes 4 tbls olive oil 1 tsp Cajun seasoning salt and pepper EQUIPMENT

Baking tray, sharp knife 1. Preheat the oven to gas mark

6 / 200ºC.

ges about 2cm thick 2. Now cut the potatoes into wed tray. ng baki a and place on the Cajun seasoning, 3. Drizzle over the olive oil and add mix well. Bake in the and er then season with salt and pepp le of times, or until coup a ing turn tes, minu 20 – oven for 15 le (the time will midd the in soft golden on the outside and and the type). to pota the of ness thick the on depend r and serve straight away.

4. To serve, drain onto kitchen pape

n and thyme and add For a variation, take out the lemo chopped coriander 1 tsp ground cumin and 1 tbls fresh lime and 1 tsp smoked 1 from zest , chilli fresh or 1 chopped ed with, so play... play be paprika. The combinations can

healthier.

Full of flavour, full of colour and d stuff.

Nothing like that fowl deep frie 15

SERVES 4 COSTS £3.50

SERVES 4 COSTS £3.50 INGREDIENTS 1 red onion, finely sliced 1 tbls olive oil 450g lamb mince 3 tbls mint, chopped salt and pepper to season 1 egg yolk EQUIPMENT

g pan, baking tray, Sharp knife, chopping board, fryin slice fish n, spoo den woo l, bow mixing yolk and salt and pepper 1. Combine the mince, mint, egg together. Divide into 4 and blend until the mixture comes burgers on a chopping into e shap and , equally-sized balls least 30 minutes. at for board. Cover and leave to chill the remaining oil, then 2. Lightly brush the burgers with ium heat for 3 – 4 med a on grill the r place them unde to personal ed cook minutes on each side or until e.

Serv preference.

INGREDIENTS 500g minced beef finely chopped 100g medium onion, peeled and 2 small cloves garlic, crushed 1 tbls dried mixed herbs salt and pepper 4 slices of cheese 4 buns of your choice EQUIPMENT

l, baki Sharp knife, fish slice, mixing bow frying pan 1. Preheat the oven to gas mark

6 / 200ºC.

d herbs into a food 2. Put the onions, garlic and mixe d. processor and blen along with the onion 3. Put the minced beef in a bowl pepper. Mix well using and salt with on seas and ure mixt so everything is ure mixt the nch your hands – scru well combined. and put them on a 4. Shape the mixture into burgers tes to firm up a little. minu ten t abou for plate. Refrigerate fry the burgers for 5. Heat a non stick frying pan and then transfer to a baking , side each on tes minu two t abou to eight minutes tray and cook in the oven for five depending on the size.

6. To serve, put the burgers in buns

One to grab with both hands . and dive into. A big chunky bite

of your choice.

The ultimate iconic American bur Each portion contains

CALS FAT 551 24g 29% 32% of an adults’ guideline

16

ng tray,

SALT 3.2g 53% daily amount

ger

, British food is hearty, Lambasted by some, loved by us sed on simple, unfussy Ba g. tin or mf co d an me so ole wh ef, Welsh lamb, seasonal staples – English or Scottish be s – and using quality vegetables and regional cheese tends to use simple local ingredients, British cooking . You’ll also see local sauces to accentuate its flavours r Lancashire dishes across the country – try ou hot pot or Cornish pasty.

SERVES 4 COSTS £4.50 INGREDIENTS 500g lamb mince 3 sticks celery, chopped ½ large onion, chopped 1 clove garlic, chopped 3 carrots, peeled and chopped 2 tsp plain flour page 122) or a stock cube 400ml brown chicken stock (see oil 4 tbls sunflower 4 large potatoes EQUIPMENT

g pan, saucepan, peeler, Sharp knife, chopping board, fryin her, casserole dish mas to pota , sieve n, wooden spoo 1. Heat 2 tbls oil in pan and brow the excess fat.

n the mince, then drain

add the celery, onion and 2. Put 2 tbls of oil in a saucepan, until soft but not coloured. heat garlic and cook on a medium k for 2 minutes. Lower Coo . flour and e minc the Then add for 30 minutes. cook and k stoc the heat, then add the e in a pan and cover 3. Peel and dice the potatoes, plac er until cooked. simm and boil the to Bring r. with wate Drain and mash. dish and top with the 4. Put the cooked mince in casserole oven at gas mark 4 / ed heat prea in e Plac to. mashed pota n. brow en 180ºC and cook until gold

r Not one you’d normally see in you d. foo tish local takeaway but great Bri e. her ryw We think it deserves to be eve

SERVES 6 COSTS £6.50 INGREDIENTS ss fat trimmed 450g neck of lamb or mutton, exce 2.2 litres water 1 tsp salt 50g pearl barley and drained 50g dried peas, soaked overnight 1 large onion, peeled and diced 1 leek sliced 3 carrots, peeled and diced 1 small turnip, peeled and diced ¼ small white cabbage, shredded 2 sprigs of thyme EQUIPMENT

den spoon, sharp knife Large saucepan, measuring jug, woo the water, barley 1. Place the meat in a large pan with ming off any skim boil, the to ly slow g Brin and peas. foam as it appears. thyme and simmer 2. Add the onions, leek, turnip and meat is tender; the until s hour 2 t abou for very gently tes. minu 15 last add the cabbage for the t and shred, then return 3. After 2 hours, remove the mea fat or bones. any rd disca and pan the the meat to er and serve with 4. Season to taste with salt and pepp crusty bread.

rmer – Those winter nights just got wa one for a dip with crusty bread

21

MAKES 2 COSTS £3

SERVES 2 – 4 COSTS £3.50

INGREDIENTS For the pastry: 250g plain flour ½ tsp bicarbonate of soda ½ tsp ground turmeric 3 tbls olive oil 100ml water

INGREDIENTS Piper or King Edwards, 350g floury potatoes, eg Maris diced and peeled 200g smoked haddock fillet 300ml milk 2 tbls plain flour, seasoned 1 egg, beaten 8 – 10 tbls breadcrumbs sunflower oil for frying 3 tbls fresh parsley, chopped 1 lemon salt and pepper EQUIPMENT

g pan, saucepan, Sharp knife, chopping board, fryin den spoon, whisk, woo l, bow ng mixi er, peel tray, baking sieve, potato masher 7 / 220ºC. Cook the 1. Preheat the oven to gas mark ng water for 12 – 15 boili of pan large a in diced potatoes minutes, until tender. pour the milk over it.

2. Place the haddock in a pan and ve from the heat remo then and boil Cover, bring to the cooked through. until so, and set aside for 5 minutes or return to the pan. Add 3. Drain the diced potatoes and the potatoes. Remove the h mas and er some salt and pepp discarding the milk. Flake , fish from the pan and drain well the parsley. Shape the add and toes pota the the fish into d cakes.

-size even mixture into two or four firm oned flour. Put the beaten 4. Dust the cakes lightly with seas out the breadcrumbs on ad spre and l bow ow egg in a shall beaten egg and then the a plate. Dip the fishcakes into . mbs dcru brea into the and cook for 2 minutes 5. Heat sunflower oil in a frying pan place in the oven on a en; gold on each side until crisp and 15 – 20 minutes. for C 180º / 4 mark gas at baking tray e with fishcakes.

6. Cut lemon into wedges and serv

Smokey and tender flakes of fish 22

– in a cake

For the filling: t 1cm 125 carrot, peeled and diced abou about 1cm 125g swede, peeled and diced about 1cm 200g potato, peeled and diced 2 tsp fresh thyme, chopped 2 tsp fresh rosemary, chopped 50g frozen peas 1 egg white, lightly beaten 150g lean beef mince

Each portion contains

CALS FAT 415 14g 21% 19%

SALT 1.5g 25%

of an adults’ guideline daily amount

EQUIPMENT

den spoon, sharp knife, Rolling pin, 2 mixing bowls, woo and pepper salt h, brus ry past measuring jug, 1. For the pastry: the bicarbonate of soda, Put the flour in a bowl along with in the water a little at a pour ly Slow turmeric and olive oil. . Tip the dough onto a time until a dough starts to form le of times, then wrap coup a d knea ly work top and gent about ten minutes to for in some cling film and set aside h. rest the doug 2. For the filling: filling in another bowl Combine all the ingredients for the salt and pepper. little a with on seas then and mix well, it should be a little softer 3. When the pastry has rested – top. Roll the pastry out – unwrap it and lightly flour a work thick and cut into mm 2 t abou it’s until with a rolling pin the centre of the een betw four circles; divide the filling the beaten egg with s edge the nd arou h brus circles and a pasty shape. e mak to ry past white. Now fold over the seal. to s edge the eze sque and line with greaseproof 4. Place the pasties on a baking tray gas mark 4 / 180ºC oven d eate paper and bake in a preh tes. minu 45 t for abou and allow to rest for 5. To serve, remove from the oven g. eatin re about five minutes befo

uld grasp their Legend has it Cornish Miners wo dirty crust. meaty snack, throwing away the Give it a whirl‌

SERVES 2 COSTS £2 INGREDIENTS 2 white fish fillets es 2 large potatoes, cut into wedg 4 tbls sunflower oil salt and pepper Each portion contains 2 tbls flour CALS FAT SALT 2 eggs, beaten 608 18g 1.8g 200g bread crumbs 31% 24% 30% 150g peas of an adults’ guideline daily amount 1 clove of garlic, chopped 1 onion, chopped a splash of water EQUIPMENT

epan, baking tray, Sharp knife, chopping board, sauc potato masher, k, whis n, spoo mixing bowl, wooden s scale , slice fish oil and place on a tray.

1. Toss the potato wedges in 2 tbls 4 / 180ºC for mark gas Cook in a pre-heated oven on 30 minutes. in the egg before covering 2. Coat the fish in flour and dip it ed oven at gas mark 4 / heat in breadcrumbs. Cook in a pretes. minu 15 180ºC for 1 tbls of oil and fry the 3. To make the mushy peas, heat a splash of water, cook with onion and garlic. Add the peas a potato masher. with h mas then soft, until for 5 minutes

its 150th English classic – and celebrating peas. h wit birthday this year – delicious Newspaper optional!

y Don’t forget the mash – this juic vy. gra t pie creates the perfec SERVES 4 COSTS £6 INGREDIENTS 900g braising steak, cubed 3 tbls sunflower oil 1 medium onion, peeled and sliced 1 tbls plain flour 1 tbls Worcester sauce 2 sprigs of thyme 1 tsp English mustard 1 bay leaf 150ml beef stock 125ml ale 225g mushrooms, sliced 450g puff pastry EQUIPMENT

pan, rolling pin, Sharp knife, wooden spoon, large dish of -pro oven cook the onions over a 1. Heat the oil in a large pan and until soft. Add the beef medium heat for about 5 minutes and cook for 1 minute, flour the in Stir ned. and fry until brow mustard, bay leaf, e, thym e, then add the Worcester sauc ale. and ms hroo mus k, beef stoc er with the lid on for 2. Bring slowly to the boil and simm tender. very is t about 1½ hours until the mea er and transfer to an 3. Season to taste with salt and pepp ry to the thickness past puff the out Roll . oven-proof dish trim the edges. and top the of a pound coin – place over mark 6 / 200ºC for 4. Bake in a pre-heated oven at gas and serve with en gold is ry past until 20 – 25 minutes mashed potatoes.

25

A favourite of ours – gets your insides dancing SERVES 6 COSTS £2.50 INGREDIENTS or 2 stock cubes 1.5l chicken stock (see page 122) 500mls double cream 4oz butter 4oz flour

SERVES 2 COSTS £2.50 INGREDIENTS page 122) or stock cube 350ml brown chicken stock (see 2 tbls sunflower oil 400g or 4 small onions 1 tsp plain flour 1 tsp red currant jelly 2 large potatoes, peeled and diced 1 tbls course grain mustard 2 Cumberland sausages EQUIPMENT

measuring jug Saucepan, whisk, wooden spoon,

epans x 2, baking tray, Sharp knife, chopping board, sauc to masher pota , peeler, wooden spoon, sieve

chicken in... Put the 1. This is great with bits of leftover re making fresh stock, you’ (if epan sauc a in m crea stock and You can shred the 122. page on e have a look at our recip in the soup as you back it chicken from the carcass and put make this). epan and melt.

2. Place the butter in another sauc mixture. roux a into e mak and flour the Add

a saucepan with 2 tbls 1. To make the onion gravy, heat about 10 minutes on a for cook and oil and add the onion for further 2 minutes, medium heat. Add the flour and cook not to burn the ful care g bein and usly stirring continuo en stock (see page chick n bottom of the pan. Add the brow ce to a thick gravy. redu and jelly nt curra red tsp 122), and 1 tes.

This will take about 10 minu

EQUIPMENT

ure to the stock, 3. Slowly add a little of the roux mixt a soup consistency. ting crea d, bit by bit until it’s all adde d. brea ed warm with e Serv

tray and place in a pre2. Place the sausages on a baking and cook for 10 – 15 C 180º / 4 mark gas at heated oven ugh. mins or until cooked thro cover with water and 3. Place the diced potatoes in a pan; mash then add the and drain ed, cook n Whe bring to boil. . taste to er mustard. Add salt and pepp

Big juicy bangers. Creamy mash. of peas.

Onion gravy, and a smattering Mmmm

26

SERVES 2 COSTS £4 INGREDIENTS cubes 400g neck of lamb, cut into 2cm 1 tbls plain flour 3 tbls olive oil 1 medium onion, finely sliced 1 carrot, peeled and sliced 1 tbls thyme, chopped 1 tbls rosemary, chopped 1 clove garlic, chopped and thinly sliced 2 large floury potatoes, peeled 20g butter , or chicken stock if you have any 500ml homemade chicken stock s cube r Knor – if not we’d use salt and pepper EQUIPMENT

ng bowl, Sharp knife, a measuring jug, a mixi dish erole cass or an ovenproof pan add the flour – mix well 1. Place the lamb into a bowl and proof pan and add oven an t Hea er. pepp with and season garlic until lightly and t carro ns, 1 tbls olive oil. Fry the onio l and set aside. browned, then remove to a bow with the remaining olive 2. In the same pan, fry the lamb bowl with the onions. the to oil until browned and add pan. the from fat ss exce any Remove t, then layer back into 3. Mix the lamb, onions and carro salt, pepper, rosemary, with r the pan, seasoning each laye toes neatly over the pota the nge Arra k. stoc the thyme and in a pre-heated oven cook and pan top, put the lid onto the then remove the lid and gas mark 2 / 150ºC for 1 ½ hours, on to taste and serve.

Seas tes. minu 30 cook for a further

Make a load and freeze them SERVES 4 COSTS £3 INGREDIENTS 300g sausage meat 1 egg yolk 1 egg beaten 1 onion, finely chopped 1 crushed clove garlic 80g fresh breadcrumbs 3 tbls chopped parsley 3 tbls chopped thyme salt and pepper to season pastry, x4 10 x 5cm rectangle frozen puff EQUIPMENT

g pan, saucepan, Sharp knife, chopping board, fryin ng bowl, wooden mixi pin, g rollin er, peel tray, ng baki colander, skewer, or sieve , fork der, blen spoon, whisk, pastry brush her, mas grater, hand blender, potato bowl and add one 1. Place all of the ingredients in a into four balls. split and ly egg yolk. Mix thorough Wrap the pastry around 2. Roll out into a sausage shape. the meat. sausage rolls and place 3. Brush the beaten egg onto the 200ºC for 15 minutes or / 6 in pre-heated oven at gas mark e.

Serv n. until brow

pot…

Pure comfort in a pot. That’s hot Reet good scran!!

29

yang are reflected The opposing forces of yin and inese life. Recipes in Chinese cooking as much as Ch sites, balancing hot are traditionally based on oppo d spicy with mild. with cold, pickled with fresh an see in the takeaway While many of the dishes you’ll urs of Chinese food are British adaptations, the flavo cinnamon, fennel, – garlic, ginger, sesame, cloves, c tastes, feeding star anise and pepper – are classi the Chinese for centuries…

Twice the taste and not a deep fat fryer in sight

Each portion contains

SERVES 4 COSTS £4

CALS FAT 203 12g 11% 15%

SALT 0.8g

12% INGREDIENTS of an adults’ guideline daily amount 50g vermicelli noodles 4 mushrooms, thinly sliced 1 tbsp groundnut oil into fine strips 2 medium carrots, peeled and cut s into fine strips 125g mangetout, cut lengthway ped 3 spring onions, trimmed and chop 125g beansprouts grated ½ inch fresh ginger, peeled and 1 tbsp light soy sauce 1 egg, separated salt and freshly ground pepper t 12cm square 20 spring roll wrappers, each abou vegetable oil for frying EQUIPMENT

Bowl, wok or frying pan, baking tray,

sharp knife

pour over enough 1. Put the vermicelli in a bowl and for 5 minutes or soak to e boiling water to cover. Leav lengths.

10cm into cut – drain then ned, until softe add the groundnut oil 2. Heat a wok or large frying pan, fry for 1 minute. Add stir and and, when hot, add carrots stir fry for 2 – 3 and ns onio g sprin and ut the mangeto l and leave to cool. bow a into s minutes. Tip the vegetable ms into the cooled 3. Stir the vermicelli and mushroo ginger, soy sauce and uts, spro bean the with s vegetable er and mix thoroughly. pepp and egg yolk. Season with salt roll wrappers with a little 4. Brush the edges of the spring s of the vegetable poon teas 2 n Spoo e. whit beaten egg e. Fold the wrapper shap log 7cm in filling on to the wrapper in the right and left sides. fold then and , filling the over edge egg white and roll up Brush the folded edges with more t, seam-side down neatly. Place on an oiled baking shee . rolls g sprin the of rest and make the shallow fry, turning 5. Heat the oil in a frying pan and n. Drain on absorbent brow en gold until tes minu two y ever e. serv and kitchen paper

AS A MAKES 20 PORTIONS – SERVE COSTS £4

STARTER

INGREDIENTS ed and finely chopped 75g canned water chestnuts, drain ped chop ely coars ns, praw 75g raw 175g fresh pork mince ped 1 tbls smoked bacon, finely chop to serve ½ tbls light soy sauce plus extra 1 tsp dark soy sauce ½ tbls Chinese rice wine ped 1 tbls fresh root ginger, finely chop chopped 2 spring onions, trimmed and finely 1 tsp sesame oil 1 egg white lightly beaten salt and pepper n 20 wonton skins, thawed if froze toasted sesame seeds to garnish EQUIPMENT

epan, mixing bowl, Sharp knife, chopping board, sauc k whis n, spoo wooden ns, pork mince and bacon 1. Put the water chestnuts, praw the soy sauces, Chinese in a bowl and mix together. Add me oil and egg. Season sesa n, onio g sprin rice wine, ginger, with salt and pepper. centre of a wonton skin.

2. Place a spoonful of filling in the to make a basket shape. n dow s pres and Bring the sides up ds solid – the top stan Flatten the base so the wonton g. fillin the sing expo , open should be wide plate or wire rack inside 3. Put the parcels on a heatproof boiling water. Cover then a wok or saucepan, half filled with with soy sauce and zle Driz tes. minu 20 t steam for abou serve with sesame seeds.

10 minutes to prepare, 10 minutes to steam, 2 minutes to eat.

33

Thick and creamy, no Chinese me is complete without it

al

SERVES 2 COSTS £2.50 INGREDIENTS tcorn 400g or 1 can of creamed swee stock cube 400ml chicken stock or chicken 50g chicken thigh, diced ¼ tsp fresh ginger ½ tsp sesame oil 10g cornflour 1 tsp light soy sauce 1 egg white, whisked 1 spring onion EQUIPMENT

g pan, saucepan, Sharp knife, chopping board, fryin ng bowl, wooden mixi baking tray, peeler, rolling pin, colander, skewer, or sieve , fork der, blen k, spoon, whis pastry brush her, mas to grater, hand blender, pota adding the ginger, 1. Bring the stock to boil before tcorn. swee and e diced chicken, soy sauc mix into the stock 2. Mix the cornflour with water, then cy. isten cons ect corr the eve achi until you hot soup until the egg 3. Add the whisked egg white to white is cooked.

SERVES 2 COSTS £3 INGREDIENTS 250g rump steak, sliced 3 tbls sunflower oil ½ onion, peeled and sliced ½ green pepper, cored and sliced 1 clove garlic, finely chopped 1 tsp light soy sauce 1 tbls oyster sauce ½ tsp sesame oil ½ tsp caster sugar 2 tbls black bean sauce l water 1 tsp cornflour mixed with 100m

EQUIPMENT spoon, mixing bowl, Large frying pan or wok, wooden measuring jug, sharp knife with the 1 tbls of 1. Heat a large frying pan or wok the beef and stir fry add then sunflower oil until very hot, colour. Remove it nice a has it until tes minu 2 t for abou . plate a on e asid from the pan and set sunflower oil and stir 2. Heat the pan with the remaining 2 minutes, then add for ers pepp and c garli ns, fry the onio black bean sauce and er oyst soy, the beef again. Add the and continue to cook for 1 minute. mix and stir well, 3. Add the sugar and the cornflour serving. and oil me before stirring in the sesa

Be careful not to over-fry the bee

34

f...

One to share, simply addictive…

SERVES 4 COSTS £1.50 INGREDIENTS 1kg chicken wings 2 tbls spice mix (see page 123) 1 red chilli 2 cloves garlic finely sliced 5cm piece of ginger, peeled and EQUIPMENT

den spoon Large pan, grater, sharp knife, woo

l – add the spice mix

1. Place the chicken wings in a bow and cover wings thoroughly.

a roasting tin, then 2. Put the wings on a wire rack over 180ºC and cook for / 4 cook them in the oven, gas mark en. gold and crisp until tes 25 – 30 minu

ains Each portion cont

CALS FAT 12g 186 15% 9%

SALT 1.2g 20%

eline daily amount of an adults’ guid

INGREDIENTS 250g dried eggs noodles 1cm thick 250g rump steak, sliced about 1 tsp cornflour 2 tsp sesame oil 1 tsp grated ginger 1 clove garlic, crushed sliced 1 large red pepper, deseeded and hsticks 3 carrots peeled and cut into matc 100g mangetout, sliced 3 tbls sweet chilli sauce 1 tbls light soy sauce EQUIPMENT

Baking tray, mixing bowl, wire rack

3. Serve with salad.

SERVES 2 COSTS £2.80

of water according 1. Cook the noodles in a large pan the cold tap over them run then ns, to the packet instructio k in the cornflour. stea of to cool and drain. Toss the strips pan until almost smoking.

2. Heat the oil in a wok or frying stir-fry over a high heat and c garli and Add the steak, ginger browned all over (if you for 1 – 2 minutes until the steak is y). chew me beco will it overcook the beef ut and soy sauce to 3. Add the pepper, carrots, mangeto Stir in the chilli sauce the pan and stir-fry for 3 minutes. stir in the noodles and then te, minu er and cook for a furth ls. the sesame oil and serve in bow

You choose how hot

37

Juicy chicken, tangy sauce.

Plenty to mix your rice up with.

SERVES 2 COSTS £4

MAKES 2 PORTIONS COSTS £4 INGREDIENTS s 2 chicken fillets, cut into thin strip 1 egg white 5 tsp cornflour 2 tbls sunflower oil 150mls chicken stock 2 tbls fresh lemon juice 2 tbls light soy sauce 1 tbls Chinese rice wine 1 tbls sugar 2 garlic cloves ¼ tsp chilli flakes EQUIPMENT

g pan, Sharp knife, chopping board, fryin mixing bowl, whisk

saucepan,

1 tsp cornflour until 1. Lightly whisk the egg white and chicken strips and mix the smooth. Pour the mixture over nate in refrigerator mari to e Leav ly. even ed coat well until for at least 20 minutes. and add the chicken.

2. Heat the oil in a large frying pan chicken has turned the until or tes minu 2 – 1 Stirfry for e. asid white. Set the chicken chicken stock, lemon 3. Heat a frying pan and add the , sugar, garlic and chilli wine rice ese Chin e, sauc juice, soy the remaining cornflour d Blen boil. flakes, and bring to the Simmer for 1 minute. k. stoc in stir and r wate tbls a with pan, simmer for a further 4. Return the chicken to the frying tender and the sauce is en chick 2 – 3 minutes or until the boiled rice. with tely edia imm e Serv . ened has thick

INGREDIENTS 250g large peeled raw prawns 225g dried egg noodles 3 tbls sunflower oil sliced 1 yellow pepper, deseeded and 100g button mushrooms, sliced 6 spring onions, shredded 100g beansprouts 2 cloves garlic, crushed 2 tsp grated ginger 2 tbls light soy sauce 1 tbls oyster sauce ½ tsp Chinese five spice 2 tbls rice wine or sherry water 2 tsp cornflour mixed with 2 tbls

EQUIPMENT epan, wooden spoon, Large frying pan or wok, large sauc knife p shar jug, mixing bowl, measuring boil and cook the egg 1. Bring a large pan of water to the lly about 4 – 5 usua – et pack the on noodles as stated pan into an the Put minutes for medium egg noodles. over the run to r wate cold the allow empty sink and e. asid set and noodles to cool, then drain sunflower oil until very 2. Heat a large frying pan with the er and garlic and ging ms, hroo mus er, hot; add the pepp continue to cook and ns praw stir-fry for 2 minutes. Add the uts, noodles, oyster spro bean the add lly, Fina te. for 1 minu inue to cook for 1 minute. sauce, soy and five spice and cont mix, stir in the spring 3. Add the rice wine and cornflour e. serv onions and Each portion contains

Ready in ten

CALS FAT 483 8g 25% 11%

SALT 3.7g 62%

of an adults’ guideline daily amount

38

/ 4 AS SERVES 2 AS A MAIN COURSE COSTS £4

A STARTER

INGREDIENTS ver chicken 2 skinless chicken breasts or lefto 1 tbls soy sauce 1 chilli 200g peanut butter 4 tbls sweet chilli sauce 4 tbls sesame oil 2 tbls vegetable oil 1 tsp chilli oil 1 baby gem, shredded 1 carrot, peeled and finely cut 3 spring onion, sliced 1 red onion, finely sliced 50g beansprouts 2 tbls olive oil juice of 1 lime 2 tbls coriander EQUIPMENT

SERVES 2 COSTS £4 INGREDIENTS duck legs x 2 6 spring roll wrappers y ¼ cucumber, cored and sliced thinl 3 spring onions, shredded 6 peppercorns 2 tbls dark soy sauce 1 star anise 3 tbls hoi sin sauce

Each portion contains

CALS FAT 375 5g 19% 7%

SALT 2.2g 36%

of an adults’ guideline daily amount

epan, mixing bowl, Sharp knife, chopping board, sauc k whis n, wooden spoo

EQUIPMENT

half chilli in the saucepan.

1. Put the chicken, soy sauce and to the boil and simmer for Cover with cold water and bring cooked through. Take is en chick the 5 – 10 minutes until 10 minutes. for cool to e leav and heat the off ut butter, sweet chilli, 2. To make the sauce, place the pean l and whisk until bow a in oil chilli sesame, vegetable and d. mixe fully gem, carrot, spring 3. To make the salad, add the baby in a bowl and mix ut spro bean the onion, red onion, and . lime and oil olive with it thinly, place on top 4. When the chicken is cool, slice and serve. over e sauc of the salad, pour the

and soy sauce in a 1. Place the peppercorns, star anise duck legs. Bring to and k stoc or r wate the Add . saucepan , or until the duck hour one t abou the boil then simmer for to cool down in the stock. legs duck the e Leav er. tend is t mea out – remove the skin 2. Once cooled, take the duck legs rs. Put in a bowl and finge your and shred the meat using n. onio g sprin and r mbe cucu the mix with of the pancake wrapper 3. Place the mixture in the middle the wraps. Roll up een betw e and divide the hoi sin sauc y. and enjo

ng bowl Saucepan, measuring spoons, mixi

Make them with the sui mais on

page 33

41

vours with other Greek food shares many of its fla ing Italy, Turkey Mediterranean countries, includ oregano, mint, and the Balkans. Herbs include and thyme, garlic, onion, dill, basil, bay laurel from the olive plus gallons of olive oil, pressed e. orchards that cover acres of hillsid elf to plenty of Greece’s long coastline lends its terrain often puts fish dishes, and its mountainous doing Greece a lamb on the menu. But we’d be ghurt, feta and disservice by not mentioning yo nic kebab. pitta – a pre-requisite for the ico

Let the mouss-loose!

SERVES 4 COSTS £4 SERVES 2 – 3 COSTS £3.80 INGREDIENTS ers 1 each yellow, green and red pepp diced 1 medium onion, peeled and finely 1 clove garlic, crushed 1 tsp ground cumin 2 tbls olive oil ½ tsp dried mint ½ tsp dried oregano 2 tomatoes, deseeded and diced weight), cooked and cooled 250g long grain rice (uncooked 30g raisins 30g pine nuts 40g feta cheese EQUIPMENT

EQUIPMENT

p knife, Frying pan, wooden spoon, shar l bow ng mixi baking tray,

spoon Saucepan, overproof dish, wooden

ys and remove the 1. Slice the peppers in half lengthwa set aside. and tray ng baki a on e plac then seeds, oil and fry the onions 2. Heat a frying pan with the olive tes until soft. Add minu 5 t over a medium heat for abou and diced ano oreg , mint in, cum nd grou c, the garli te. minu 1 for cook to tomatoes and continue ng bowl and add the 3. Place the cooked rice in a mixi pine nuts and feta cheese s, raisin ure, mixt to toma onion and salt and pepper and then with taste and mix well. Season to fill the peppers with the mixture. ed oven gas mark 6 / 4. Place the peppers into a pre-heat until the peppers or tes, minu 200ºC for about 20 – 25 ned. softe have e with salad leaves.

5. Remove from the oven and serv

The Greek Goddess of vegetarian

INGREDIENTS dar (or a mix) 175g grated parmesan or ched small onion, diced 1¾ pints of semi skimmed milk 60g butter 60g flour 2 cloves a sprig of rosemary 4 tbls sunflower oil 1 medium aubergine, thinly sliced 1 medium onion, finely chopped 1 glove garlic, crushed ¼ tsp all spice ½ tsp ground cinnamon 375g lamb mince 200g can of chopped tomato 1 tbls tomato puree

the onion, milk, cloves 1. To make the cheese sauce, put to the boil and simmer g Brin . epan sauc a in and rosemary the milk infuse. g lettin gently for about 10 minutes, Add the onion and cook 2. Heat 2 tbls oil in a frying pan. spice and cinnamon and all c, garli the add – until it softens lamb and cook until the cook for another minute. Add s, tomato puree and atoe tom the ng addi re befo browned, for 30 minutes. heat low a on er a slash of water and simm season. Griddle until 3. Brush the aubergine with oil and ium heat. med a on grill a r unde it put cooked or the bottom of an oven 4. Place one layer of aubergine on e. Add another layer of minc proof dish then layer with the the ingredients have until ess proc this at repe and aubergine e and place in sauc se chee with filled the dish. Finally, top C for 40 minutes.

180º / 4 mark gas at oven ed pre-heat tes before serving.

Let your moussaka stand for 10 minu

food

45

SERVES 4 COSTS £2.20 INGREDIENTS 200g minced lamb 2 tbls unsalted peanuts, chopped ½ tsp smoked paprika 4 large tbls humous 2 tbls fresh parsley, chopped salt and pepper to taste 4 small flat breads EQUIPMENT

p knife, wooden spoon Frying pan, food processor, shar oil and fry the onions 1. Heat a frying pan with 3 tbls olive tes until golden minu 7 t abou over a medium heat for aside. set and pan the from ove Rem brown. add the lamb, then cook 2. Heat the frying pan again and king up the lamb with a brea , over a medium to high heat . Add the peanuts, crisp and en gold is lamb the fork until cumin. Mix well and nd grou and n amo onions, ground cinn season to taste. them on a plate with the 3. Warm the flatbreads and serve the lamb on top, ter Scat . them humous spread over ked paprika. smo and ley pars the by wed follo

– Enough for you and your friends it works with a curry too

46

SERVES 6 AS A DIP COSTS £1.50 INGREDIENTS 400g tinned chickpeas, drained 1 lemon, juice and zest 2 tbls tahini 2 cloves garlic, peeled 120ml olive oil salt EQUIPMENT

der, Sharp knife, chopping board, blen sieve or colander, grater essor with the garlic, 1. Put the chickpeas in a food proc Whizz together and salt. and i lemon juice and zest, tahin running. still is r moto the as oil olive pour in the cold water if necessary – 2. You want a smooth dip, so add you get the consistency until – still with the motor running bit more salt if necessary. a add and ur flavo for Taste . you want d, vegetable crudités 3. Serve as a dip with hot pitta brea or with jacket potatoes.

We’ve yet to find anyone who doesn’t like this dip

SERVES 2 COSTS £2.50 INGREDIENTS For the kebab: 6 strips 1 large chicken breast, sliced into ¼ white onion, grated 2 cloves garlic, crushed Each portion contains 1 tsp ground cumin CALS FAT SALT ika ½ tsp smoked papr 419 14g 1.4g 3 tbls olive oil 22% 19% 24% n juice from ½ lemo of an adults’ guideline daily amount 2 flat breads or 2 pitta bread For the Greek salad: ½ little gem lettuce, shredded ½ yellow pepper, diced 5 cherry tomatoes, halved ½ small red onion, peeled and diced diced 8cm piece of cucumber, cored and 30g feta cheese 2 tbls olive oil juice from ½ lemon 1 tsp dried oregano black pepper to taste EQUIPMENT

er, sharp knife Baking tray, 2 mixing bowls, grat chicken, grated onion, 1. For the kebab: mix together the in a bowl, then season garlic, cumin, paprika and olive oil at least 30 minutes. for nate mari and with black pepper ther the little gem, yellow 2. For the Greek salad: mix toge onion, lemon juice, olive pepper, tomatoes, cucumber, red pepper; set aside. k blac with on oil and oregano. Seas marinated chicken on a 3. Heat up the grill and place the tes on each side until minu 3 t abou for grill – tray baking salt and keep warm. little a with on cooked. Remove; seas r the grill to warm 4. Place the flatbreads or pittas unde between the two and salad k Gree the e divid then through, cheese over the feta the ble Crum it. lay the chicken over chicken, roll up and serve.

Towards your five a day SERVES 4 COSTS £3.50 INGREDIENTS 1 courgette, cut into 1cm chunks ks 1 green pepper, cut into 1cm chun 8 cherry tomatoes into large chunks 1 red onion, peeled and chopped 8 button mushrooms 1 tbls smoked paprika 2 tsp ground cumin 2 cloves garlic, crushed 4 tbls olive oil juice from ½ lemon ½ iceberg lettuce, shredded 4 pitta breads 3 tbls yogurt salt and pepper EQUIPMENT

skew Baking tray, mixing bowl, 4 wooden

ers, sharp knife

er, cherry tomatoes 1. Place the courgettes, green pepp paprika, cumin, garlic, the and red onion in a bowl and add leave to marinate and well Mix . juice n lemo olive oil and for at least 30 minutes. tables between the 4 2. After 30 minutes, divide the vege one evenly, then lay each onto them g adin thre skewers by salt and pepper with on Seas tray. the skewers on a baking mark 6 / 200ºC for gas at oven ed heat prea into e and plac until the vegetables are about 20 minutes, turning once or soft and golden. and slice them open, then 3. To serve, toast the pitta breads them. Place 1 vegetable een betw ce divide the iceberg lettu dollop of yoghurt. skewer in each, then finish with a

Warm comforting food

49

Definitely worth the effort

SERVES 2 COSTS £3.50

SERVES 3 COSTS £3.50

INGREDIENTS ½ little gem lettuce, shredded ½ yellow pepper, diced 5 cherry tomatoes, halved ½ small red onion, peeled and diced ½ tsp red wine vinegar diced 8cm piece of cucumber, cored and 30g feta cheese 3 tbls olive oil juice from ½ lemon 1 tsp dried oregano 4 sardines black pepper to taste

INGREDIENTS 300g minced lamb 2 tbls olive oil 1 clove garlic, crushed d 1 small onion, peeled and grate 1 tbls mango chutney 1 tsp grated ginger 1 long green chillies, chopped ½ tsp ground cumin ½ tsp ground coriander salt and pepper to taste 3 pitta bread 6 spring onions, shredded 3 tomatoes, roughly chopped ½ little gem, shredded 2 tbls fresh coriander, chopped 1 tbls fresh mint, chopped 3 tbls natural yoghurt EQUIPMENT

EQUIPMENT

Baking tray, mixing bowls, sharp

2 mixing bowls, frying pan, wooden

spoon, sharp knife

g with the garlic, 1. Put the lamb mince in a bowl alon cumin, green chillies er, ging ney, chut grated onion, mango salt and pepper. little a and ground coriander. Season with processor or by food a in r eithe , well ure Combine the mixt then place ers, burg ll sma hand. Shape the mixture into 6 tes. minu 30 least at for in the fridge atoes, little gem, 2. Combine the spring onion, tom set aside. coriander and mint in a bowl, then under a medium heat 3. Heat your grill and cook the lamb s during cooking. time 4 – 3 ing turn for about 6 minutes pitta breads, the t While the burgers are cooking, toas the 3 and place een betw ure mixt ato tom then divide the 2 burgers in each.

4. Finish with a spoon of yoghurt

50

in each one and serve.

knife

ines on a baking tray 1. For the sardines: place the sard then season and oil, olive the of and brush with 1 tbls e. asid Set . mary rose the over kle sprin ther the little gem, 2. For the Greek salad: mix toge r, red onion, lemon mbe cucu s, yellow pepper, tomatoe oil and oregano in a olive tbls 2 gar, vine wine red , juice er, then set aside. bowl. Season with a little black pepp ng and cook the 3. Heat the grill to its highest setti on each side, or until tes minu 4 – 3 t abou for ines sard crisp but not burnt. cooked through. They should be between 2 plates 4. To serve, divide the Greek salad . each on ines sard 2 e plac and

sardines Not exactly in every takeaway but of Omega 3s. are cheap, easy to cook and full Brain food, you know.

SERVES 2 – 4 COSTS £3 INGREDIENTS 1 small onion, diced 1 clove garlic, chopped 1 tsp fresh thyme ½ leek, finely sliced 150g spinach 40g feta, grated 2 tbls sunflower oil 2 sheets of filo pastry EQUIPMENT

epan, baking tray, Sharp knife, chopping board, sauc er grat h, brus wooden spoon, pastry ium heat, adding the 1. Heat the oil in a pan on a med – 3 minutes until soft, 2 for k Coo . leek onion, garlic and ed feta. Cook for grat then add the thyme, spinach and Take off heat and d. wilte has ach spin the 2 minutes until leave to cool slightly. ry – put the mix in the 2. Cut in half 3 sheets of filo past create a parcel. to fold and re squa middle of one in a pre-heated oven 3. Place on a baking tray and put minutes or until golden at gas mark 4 / 180ºC for 15 – 20 brown. Serve with salad.

What’s not to love about these cheesy puffs?

Two hands needed.

Consider yourself warned…

SERVES 2 COSTS £2.50 INGREDIENTS For the kebab: t 2cm thick 200g lamb leg steak, sliced to abou ¼ onion, grated 2 cloves garlic, crushed 1 tsp ground cumin 1 tsp paprika 1 tsp ground coriander 2 tsp dried mint 3 tbls olive oil juice from ½ lemon 2 pitta bread For the salad: handful mixed salad leaves age 2 tbls finely shredded white cabb sliced ½ small red onion peeled and finely juice from ½ lemon EQUIPMENT

er, sharp knife Baking tray, 2 mixing bowls, grat , grated onion, garlic, 1. In a bowl, mix together the lamb olive oil, then season and ika papr , cumin, coriander, mint to e marinate for at least with a little black pepper and leav 30 minutes. marinated lamb on a 2. Heat up the grill and place the minutes on each side.

3 t abou for grill and tray ng baki with a little salt – keep Remove from the heat and season warm in a low oven. red onion and lemon 3. Place the salad leaves, cabbage, warm the pitta bread then , well mix and juice into a bowl Lay the lamb over two. and divide the salad between the it and serve.

53

? If it’s not, it’s Is curry the real food of the gods Brits, Indian pretty damn close. To most of us rry and – as we takeaway food means a good cu nce your tastes – only have a few pages to influe own, together we’ve knocked up a few of our with a few bits as starters. turmeric, Garam masala, cumin, coriander, powder – garlic, ginger, curry leaves, chilli we like ours spicy…

Scrummy savoury parcels

SERVES 4 AS A SIDE COSTS £1.75

SERVES 6 COSTS £2.50 INGREDIENTS For the raita: For the samosas: 250ml natural yogurt 2 tbls sunflower oil ½ cucumber, deseeded s seed ¼ tsp black mustard and finely diced ns 100g finely diced onio large handful fresh er ging ½ tsp finely grated mint leaves, chopped 30g frozen peas pinch of salt nder ½ tbls ground coria ½ tsp cumin seeds 1 small green chilli, finely diced 1 clove garlic, crushed ¼ tsp ground turmeric ly crushed 300g potatoes cooked and light Each portion contains 2 tbls fresh coriander, chopped CALS FAT SALT y 0.8g 10 sheets of filo pastr 272 7g r 5 tbls melted butte 10% 13% 14% salt and pepper

of an adults’ guideline daily amount

EQUIPMENT

h, Frying pan, baking trays, pastry brus grater, sharp knife

small bowl,

oil. Fry the mustard seeds 1. Heat a frying pan and add the the onions, garlic and add then for about 10 seconds and a high heat. Add the on tes minu 3 – 2 for cook and ginger to cook for 30 inue cont and s spice peas, fresh chilli and r, cook for 1 minute and wate of sh spla a add Then nds. seco nder and cook for 2 more add the potatoes and fresh coria onto a flat tray to cool. tip minutes. Season to taste and a clean damp tea towel.

2. Unroll the pastry and cover with it with melted butter, h brus and ry past Take one sheet of thways into the leng ry then fold in one third of the past fold the other and er butt with e piec this h centre, brus . strip red laye e side in to leave a long tripl filling at one end of the 3. Place one large teaspoon of the right corner and fold the Take er. bord 2cm a strip, leaving g and forming a fillin the g osin diagonally to the left, encl and continue to do se crea the g alon n agai Fold triangle. h with a little more butter this until you reach the end. Brus with greaseproof paper, and place onto a baking tray lined of the mixture. rest the with ess proc then repeat the mark 6 / 200ºC for 30 – 35 4. Bake in a pre-heated oven gas ing until they’re golden. minutes turning over once during cook ts for the raita and 5. While cooking mix the ingredien . raita the serve the samosas with

INGREDIENTS For the dhal: 225g red lentils (masoor dhal) 2 tbls sunflower oil sliced 1 small onion, peeled and thinly 1 tsp ground turmeric ½ tsp ground black pepper 500ml water 1 green chilli, finely chopped 2 tsp grated ginger salt to taste 1 tbls fresh coriander, chopped For the tarka: 1 tbls sunflower oil able) 8 curry leaves (now widely avail y sliced 2 cloves garlic, peeled and thinl y sliced ½ small onion, peeled and thinl 1 green chilli, finely diced 1 tsp ground coriander EQUIPMENT

n, Large pan, frying pan,wooden spoo sharp knife, measuring jug

grater,

Making the dhal: add the onions and 1. Heat 2 tbls oil in a large pan and about 3 minutes. for heat garlic; cook over a medium lentils and stir well. and er pepp eric, turm er, ging Add the Making the tarka: bring to the boil. Turn 2. Add the water and chillies, then lid on for 20 minutes the with er simm and n the heat dow a bit mushy. look and ed or until the lentils are cook add the onions; cook 3. Heat 1 tbls oil in a frying pan and tes then add the minu 2 for heat high to ium over a med before adding the te minu 1 for garlic and continue to cook nd coriander. Cook for grou and chilli n gree es, leav curry mixture into the lentils. another minute and then pour the taste and mix well, then 4. Season the lentils with salt to e. serv and nder coria fresh the stir in

add Very tasty as it is or be brave and ds loa ate cre different spices – you can with this basic dhal dish 57

cken Not for nothing is the humble chi h dis tikka the nation’s favourite SERVES 2 COSTS £3 INCLUDING RICE INGREDIENTS cubes 350g chicken breasts, cut into 2cm 2 tbls plain yogurt (0% fat) 1 clove garlic, crushed 1 tsp grated ginger ains Each portion cont ¼ tsp chilli powder FAT SALT LS CA 1½ tsp paprika 1g 469 7g ¼ tsp ground coriander 18% % 10 24% ¼ tsp ground cumin eline daily amount of an adults’ guid ½ tsp garam masala juice from ½ lime 200ml passata ¼ tsp ground fenugreek 2 tbls fresh coriander, chopped ½ tsp salt EQUIPMENT

ll saucepan, sharp knife Mixing bowl, large saucepan, sma rt, garlic, ginger, chilli 1. In a bowl, mix together the yogu coriander, ground nd grou ika, papr the of tsp 1 powder, juice and a pinch lime ala, mas m gara cumin, ½ tsp of the e to marinate leav and of salt. Add the chicken, mix well hours in two or ure erat temp room at for 30 minutes the fridge. chicken, the marinade, 2. Heat a large pan and add the t ten minutes until the abou for heat ium and cook on a med to keep stirring need ll You’ chicken is cooked and tender. . stick n’t does it to make sure ground fenugreek, 3. In a small pan, add the passata, ala and cook for about mas 1 tsp paprika and ½ tsp garam hot. until 3 minutes the chicken, add the 4. Now stir the tomato sauce into and mix well. Serve salt coriander, season to taste with rice. ati basm with pilau or

SERVES 2 COSTS £1.30 INGREDIENTS 225g basmati rice 300ml hot water 100g minced lamb ½ tsp ground cumin ½ tsp ground coriander 1 tsp ground turmeric ¼ tsp ground fenugreek 1 long red chilli, finely diced 1 small clove garlic, crushed 2 tsp ginger grated EQUIPMENT

oof paper, frying pan, Large saucepan, circle of greasepr g jug, grater, colander surin mea n, spoo den woo sharp knife, in several changes of 1. Put the rice in a bowl and wash minutes and drain 20 for soak to e leav then r, cold wate into a colander. pour over the hot water.

2. Put the rice in a saucepan and r with a circle of cove and stir then boil, the Bring to g lid. Reduce the heat fittin tight a greaseproof paper and out removing the lid with cook and ng setti st lowe its to for ten minutes. the heat and leave for a 3. After ten minutes remove from ving the lid. (Don’t have further five minutes without remo OK!) a peek – it will be a frying pan; add the 4. While the rice is cooking, heat five minutes until the t abou for cook and lamb ed minc dry spices, the garlic, meat is golden. Now add all of the for 30 seconds cook chilli and ginger and continue to . them burn to not being careful ve the lid and use a fork 5. When the rice is cooked, remo along with the fresh to fluff it up. Add the lamb mixture salt. with taste to on seas coriander and

Meaty rice? Mmmm… and it cou be easier to make 58

ldn’t

We all need a bit of good korma!

SERVES 4 COSTS £6

Each portion contains

CALS FAT 443 20g 23% 27%

SALT 1.4g

INGREDIENTS 24% 5cm cinnamon stick ed of an adults’ guideline daily amount 8 cardamom pods, seeds crush 6 cloves s 1 heaped teaspoon cumin seed 6 tablespoons vegetable oil 3 bay leaves chopped 130g onions, peeled and finely and finely chopped 4cm piece fresh ginger, peeled chopped 5 – 6 garlic cloves, peeled and finely 1 tablespoon ground coriander 1 tablespoon ground cumin toes 1.5 to 2 tins chopped plum toma cut into 2.5cm cubes 4 chicken breasts, skinned and 1 teaspoon medium chilli powder salt he 4 tablespoons low-fat crème fraic approx. 250ml water d and roughly chopped a bunch of fresh coriander, rinse EQUIPMENT

large frying pan, large Chopping board, chopping knives, knives, tablespoon ping chop ll pot, or casserole dish, sma g jug, tin opener surin mea , sure mea n poo teas , measure , crushed cardamom 1. Gently dry fry the cinnamon stick ll frying pan, for sma a seeds, cloves and cumin seeds in to burn the not ful care Be tes. minu approximately 3 spices. Put to one side. and fry the onions for 2. Heat the oil in a large frying pan c, bay leaves, ground garli er, ging the Add about 3 minutes. ly fry for 4 minutes gent cumin and ground coriander, and and bring to a s, atoe tom ped chop the ng before addi gentle boil. der, salt and approx.

3. Add the chicken pieces, chilli pow n. Turn the heat to agai boil the to bring and r 250mls wate tes, turning the minu 15 for medium and gently simmer . then and now over es piec chicken remove the chicken 4. Using a pair of tongs, carefully the curry to gently Allow . pieces, and put to one side minutes.

15 er furth a for ce redu and simmer, curry should thicken 5. Stir in the crème fraiche – the the cooked chicken add and slightly when you do this – curry back to a the g Brin . nder coria fresh pieces and add a little and g onin seas the gentle simmer. Check pilau rice. with e Serv . ssary nece if salt e mor

SERVES 4 COSTS £3.50 INGREDIENTS s ½ aubergine, cut into 1cm cube ped 1 small onion, peeled and chop 2 tbls sunflower oil 2cm cubes 1 large carrot, peeled and cut into peas n froze 100g cut into 2cm cubes 2 medium potatoes, peeled and cubes 2cm into cut , gette cour large 1 250ml low fat coconut milk 2 large green chillies, chopped 1 clove garlic, crushed 1 tsp ginger, grated 3 tomatoes, chopped 2 tsp curry powder 1 tsp garam masala 2 tbls fresh coriander, chopped EQUIPMENT

den spoon, Large saucepan, sharp knife, woo er grat jug, g surin mea sunflower oil and cook 1. Heat a large saucepan with the about 3 minutes. Add for the onions over a medium heat n chillies, curry powder, gree er, ging c, garli to, pota the carrot, for 2 more minutes. cook and s garam masala and tomatoe es and coconut milk 2. Now add the aubergine, courgett 15 minutes until the t abou for on lid the with and simmer and cook for peas the add vegetables are tender, then tes. minu 2 more on to taste, then serve 3. Add the fresh coriander and seas rice on page 62. pilau a chan with basmati, pilau or the

Go-an ‘ave a go!

61

SERVES 2 COSTS £5

SERVES 3 COSTS £1.20 INGREDIENTS 225g basmati rice 300ml water pinch of salt ½ white onion, finely diced 1 bay leaf 1 cinnamon stick 2 tsp fennel seeds 3 tbls oil and drained 200g tinned chickpeas, washed ½ tsp ground cumin 1 tsp paprika ½ tsp garam masala ½ tsp ground turmeric EQUIPMENT

sharp knife Bowl, large saucepan, frying pan, with several changes 1. Put the rice in a bowl and wash minutes, then drain.

20 for soak to e leav – r of cold wate cook the onion for about 2. Heat 2 tbls oil in a large pan and dark but not burnt, quite it’s 10 minutes on a low heat until fennel seeds and and stick mon cinna leaf, bay then add the cook for 1 more minute. h of salt; cover and cook 3. Add the rice, water and a pinc remove from the heat then tes, minu 10 for on a low heat out removing the lid. with tes, and leave for 5 more minu oil in a frying pan and 4. Meanwhile, heat the remaining paprika, garam masala in, cum nd grou , peas add the chick 4 – 5 minutes, then t abou and turmeric. Gently fry for rice. the into stir season and

INGREDIENTS 1 tbls sunflower oil 200g medium onion, finely diced 2 tsp grated ginger 2 cloves crushed garlic 1 tsp turmeric 4 tsp curry powder ½ tsp chilli powder 1 tsp garam masala 1 tsp fennel seeds 1 tsp cumin seeds 8 tomatoes, deseeded & quartered 250ml passata 150ml water ½ tsp salt or to taste 2 tbls natural yoghurt (0% fat) 200g large raw shelled prawns 2 tbls fresh coriander

ains Each portion cont

CALS FAT 446 11g 23% 14%

eline daily amount of an adults’ guid

EQUIPMENT

sharp knife, Large pan, measuring jug, grater, wooden spoon cook the onions over 1. Heat a pan and add the oil, then until they start to tes minu five t abou for a medium heat ginger, turmeric, c, garli the colour and soften. Then add s and cumin seeds seed el fenn der, pow chilli der, curry pow nds. seco 30 t abou for and continue to cook a medium heat for about 2. Add the passata and cook on r if it gets too thick. Add wate little a ng addi tes, ten minu to cook for two minutes. inue cont the tomato quarters and ns and garam masala 3. After two minutes add the praw minutes or until the few a for k Coo rt. yogu the in and stir taste and serve to on seas ugh; prawns are cooked thro d. brea naan and rice with

We played with this for ages to it get it just right – hope you like

62

SALT 2.2g 36%

SERVES 2 COSTS £4 INGREDIENTS For the marinade: 700g pork leg, diced to about 2.5cm 1 tsp ground cumin 4 cardamoms, crushed ¼ tsp ground cloves ¼ tsp ground cinnamon 1 long red chilli, finely diced 1 birds eye chilli, finely diced 5cm piece of ginger, grated 4 cloves garlic, crushed 3 tbls lemon juice

SERVES 2 COSTS £1 INGREDIENTS 1 tbls sunflower oil 1 tsp cumin seeds 1 small clove garlic, crushed 1 tsp grated ginger cubed 2 medium potatoes, peeled and ½ tsp ground turmeric ½ tsp paprika 1 tsp ground cumin ½ tsp garam masala salt to taste 500g cauliflower 1 tbls chopped fresh coriander

For the curry: 4 tbls sunflower oil 5 cloves garlic, sliced 2 small onions, finely diced 1 tsp turmeric ½ tsp chilli powder ½ tbls tomato puree 3 tomatoes, chopped 3 tbls white wine vinegar 10 curry leaves salt to taste 4 tbls fresh coriander, chopped EQUIPMENT

EQUIPMENT

den spoon Large pan, grater, sharp knife, woo

l, grater,

bow Large pan, wooden spoon, mixing knife p shar

marinade into a large 1. Put all of the ingredients for the for at least an hour. e leav bowl and mix well; cover and fry the onions and garlic 2. Heat the oil in a large pan and tes until the garlic is minu 5 t abou for heat over a medium turmeric, chilli the Add golden and the onions are soft.

2 minutes. for cook and nade mari and powder, pork ped tomatoes, vinegar 3. Now add the tomato puree, chop heat with the lid on, low a and curry leaves and cook over is very tender. t mea the until s hour 1½ – for about 1 season with salt; 4. Add the chopped coriander and rice. serve with plain basmati or pilau

the cumin seeds, 1. Heat a pan with the oil and add ium heat for about med a garlic and ginger and cook over turmeric, paprika, , toes pota the ng addi re 1 minute, befo r and a pinch wate of tbls 2 ala, ground cumin, garam mas about 5 minutes, for ing cook inue cont and er of salt. Cov more water if needed stirring from time to time. Add a little so it doesn’t dry out. ce the heat to low and 2. Mix in the cauliflower and redu tes or until the minu e mor 10 cook with the lid on for er. tend are er iflow caul and toes pota the cauliflower and serve.

3. Season to taste with salt, stir in

This spicy veggy dish makes a nice bit on the side...

it A vindaloo deep in flavour – and day t nex the tastes even better 65

SERVES 8 COSTS £2 INGREDIENTS For the dough: For the filling: 400g plain flour 1 tbls sunflower oil ½ tsp baking powder 2 tsp grated ginger 1 tsp sugar diced 1 small onion, peeled and finely 1 tsp salt 2 cloves garlic, crushed 1 egg 1 red chilli, finely diced 220ml milk ½ tsp ground turmeric ½ tsp chilli powder 1 tsp ground coriander 1 tsp garam masala 1 tsp black mustard seeds ly crushed 2 large potatoes, boiled and light 2 tbls fresh coriander, chopped 3 tbls sunflower oil EQUIPMENT

bowl, grater, Saucepan, wooden spoon, mixing knife p shar jug, g frying pan, measurin egg and milk in a 1. Put the flour, baking powder, salt, a dough. Tip out form to ther toge mix and l mixing bow t 5 – 10 minutes abou for d knea onto a floured work top and bowl and cover with the into back e plac then oth, until smo to prove until it has cling film and leave in a warm place size. in led doub r oil in a frying pan and 2. For the filling, heat the sunflowe for about 5 minutes. heat ium med a cook the onion over continue to cook for Add the garlic, ginger and chilli and eric, chilli powder, turm the add Now te. a further 1 minu k mustard seeds blac and ala ground coriander, garam mas te. minu more 1 and cook for coriander and season to 3. Add the cooked potato, fresh to cool completely. allow taste with salt and pepper, then top and divide into 4. Put the dough on a floured work cm thick, then place 1½ t abou to ball 8 balls. Roll out each le of each and fold midd the 1 tbls of the potato mixture in e the dough. insid is to pota the that so the edges over h out into a flat disc 5. Gently roll the potato filled doug lightly grease with and about 1 cm thick; heat a frying pan tes on each minu of le coup a for cook and sunflower oil side until golden and serve.

66

SERVES 4 COSTS 70P INGREDIENTS 1 tsp dried active yeast 1 tsp caster sugar 2 tbls tepid water 200g plain flour ½ tsp salt ½ tsp baking powder 1 tbls sunflower oil 2 tbls plain natural yoghurt 2 tbls milk EQUIPMENT

2 mixing bowls, large wok or baki rolling pin, blowtorch

ng tray,

r in a small bowl and leave 1. Mix the yeast, sugar and wate tes until it starts to froth. minu in a warm place for about 10 der in a large bowl, 2. Mix the flour, salt and baking pow t mixture. Using a yeas and milk urt, yogh then add the oil, turn out onto a then and h spoon, mix until it forms a doug minutes, until 10 t abou for h doug the d knea worktop and cling film, with r cove and l bow elastic. Put back into the doubled in size. it’s until e plac warm a in e leav then l and knead again for 1 3. Take the dough out of the bow a rolling pin, roll each With . balls 4 minute, then divide into a flour if it sticks. extr little a using e, shap tear a ball into place over a hot flame 4. Turn the wok upside down and and place one of the top the on your cooker; lightly oil torch, flame the top of blow the g Usin it. on ds naan brea Remove and serve. ed. puff and en the bread until gold method, heat a baking If you don’t want to use the wok place the naan dough and hot very until tray under a grill en. gold until on the baking tray, then grill of crushed garlic and For variation, try adding 1 clove nning of step 2. begi the at nder coria 2 tbls chopped

e for Soak up yer curry or use as a bas luding the lots of our takeaway dishes, inc ab lamb flatbread and chicken keb

taste combinations, Italian food is based on simple redients rather relying on the quality of the ing s include fresh than complicated recipes. Taste e, asparagus and vegetables – tomatoes, artichok garlic, while staples mushroom, basil, oregano and cheeses and olive like pasta, risotto rice, polenta, oil pop up everywhere.

Italian culture, and Eating out is hugely popular in works – wine, no meal is complete without the coffee and lots of family‌

Packed with plenty of the green stuff...

SERVES 1 COSTS £1.20

SERVES 2 – 4 COSTS £2 INGREDIENTS 175g strong white bread flour 1 tsp salt 1 tsp fast action dried yeast 1 tbls olive oil 120ml tepid water 200g can chopped tomatoes 1 clove garlic, crushed 1 tbls tomato puree ½ tsp caster sugar 1 tsp dried mixed herbs 200g low fat cream cheese 250g spinach 2 tbls fresh parsley, chopped

Each portion contains

CALS FAT 527 19g 27% 25%

SALT 1.8g 29%

of an adults’ guideline daily amount

EQUIPMENT

den spoon, sharp knife, 1 saucepan, measuring jug, woo l baking tray, mixing bow to the recipe on page 123.

1. Make a ball of dough according h you can make the 3. While you’re waiting for the doug ll pan along with sma a in s atoe tom the sauce by placing d herbs. Stir and mixe and r the garlic, tomato puree, suga tly, then set aside. sligh ens thick e sauc the until ly heat gent 1 tbls of water and Then place the spinach in a pan with remove from the pan then soft, is ach spin the until cook r and leave to cool. and squeeze out any excess wate your oven on to gas mark 4. When the dough is ready turn in. Remove your dough tray ng baki large a put and C 8 / 230º ly floured surface and light a on it e plac from the bowl and d again for 1 – 2 bash the air back out of it, then knea ball. a into e minutes and shap g pin and roll out the 5. Flour the work surface and rollin eter. Spread tomato dough until it’s about 28cm in diam 2.5cm around the t abou ing leav , base sauce over the ley and spinach all pars se, edges and dot the cream chee of freshly ground lots and salt little a with on over it. Seas black pepper. shape of a pasty and – 6. Fold the calzone over into the s. Remove the baking edge the seal – r wate using a little ne onto it and bake calzo the tray from the oven and slide serve. and tes minu 15 – 12 for oven in the

INGREDIENTS 150g minced beef 2 tbls olive oil diced 1 small onion, peeled and finely 1 carrot, peeled and diced 1 stick celery, finely diced 1 clove garlic, chopped 4 mushrooms, sliced ½ glass red wine 1 tbls tomato puree 1 can chopped tomatoes 1 chicken stock cube 2 tbls fresh basil, chopped 125g spaghetti salt and pepper to taste EQUIPMENT

spoon Large pan, sharp knife, wooden and add the onions.

1. Heat a pan with 2 tbls olive oil t 4 minutes, then add Cook over a medium heat for abou c and continue to garli and ry cele ms, hroo the carrot, mus pan and set aside. the from ve cook for 3 minutes, then remo ed beef over the medium 2. In the same pan, cook the minc ned. Strain off any brow until tes minu 5 heat for about to the pan. mix table excess fat and add the vege continue to cook for 3. Now add the tomato puree and cook for 2 minutes. and wine red the add 1 minute, then , bring to the boil cube k stoc Add the can of tomatoes and ng a little water addi tes, minu 30 t abou for er and simm if needed. bring a large pan of 4. While the bolognese is cooking, a according to the past the cook and boil rapid water to a colander in a sink. a into n Drai instructions on the packet. and pepper, stir through 5. Season the bolognese with salt a. past the with e serv and l the fresh basi

ogna our We’re not sure how much of Bol ains a rich, bolognese has seen, but it rem etheless… meaty, tomatoey favourite non 71

SERVES 2 – 4 COSTS £2.20 INGREDIENTS 200g can chopped tomatoes 1 clove garlic, crushed 1 tbls tomato puree ½ tsp caster sugar 1 tsp dried mixed herbs into pieces 1 ball mozzarella drained and torn s leave basil 10 ½ courgette diced 1 small red onion, peeled and diced ½ yellow pepper, diced salt and pepper to taste EQUIPMENT

spoon, Saucepan, measuring jug, wooden l bow ng mixi tray, ng baki , knife p shar 1. Make a ball of dough according

to the recipe on page 123.

e the courgette, 2. While the dough is proving, plac and add 2 tbls olive tray ng baki a in n onio pepper and red well. Bake in a mix and er oil, season with salt and pepp minutes until 30 – 25 t abou for C 200º oven pre-heated cool. to allow and ve cooked through, then remo along with the garlic, 3. Place the tomatoes in a small pan s, stir and heat gently herb d mixe and r suga e, tomato pure set aside. then tly, until the sauce thickens sligh your oven on to gas 4. When the dough is ready, turn ng tray in. Remove baki large a put and C mark 8 / 230º e it on a lightly floured plac and your dough from the bowl it, then knead again of out back air the bash and surface ball. a into it e for 1– 2 minutes and shap g pin and roll out the 5. Flour the work surface and rollin then take the baking eter, diam in 28cm t abou it’s dough until base onto it. pizza the slide and sheet out of the oven and dot the mozzarella base the over e sauc to toma the ad Spre ter over the roasted and basil leaves all over it, then scat lots of freshly and salt vegetables season with a little er. pepp k ground blac and bake for 12 – 15 6. Place the baking tray in the oven dough is golden, then the until the cheese is bubbling and le of minutes before coup a for d stan to e leav remove and slicing and serving.

72

SERVES 2 – 4 COSTS £1.50

Takes a bit of time but with a bit of practice...

INGREDIENTS 200g can chopped tomatoes 1 clove garlic, crushed 1 tbls tomato puree ½ tsp caster sugar 1 tsp dried mixed herbs into pieces 1 ball mozzarella drained and torn 10 basil leaves salt and pepper to taste

Each portion contains

CALS FAT 429 20g 22% 25%

20%

of an adults’ guideline daily amount

EQUIPMENT

spoon, Saucepan, measuring jug, wooden l bow ng mixi tray, ng sharp knife, baki 1. Make a ball of dough according

SALT 1.2g

to the recipe on page 123.

h you can make the 2. While you’re waiting for the doug small pan along with a into s sauce by placing the tomatoe d herbs. Stir and mixe and r suga e, pure ato tom the garlic, then set aside. tly, sligh ens thick e heat gently until the sauc your oven on to gas 3. When the dough is ready, turn ng tray into it. Remove baki large a e plac and C mark 8 / 230º onto a lightly floured it e plac and l your dough from the bow then knead again it, of out back air the bash and surface ball. a into it e shap for 1– 2 minutes and g pin and roll out the 4. Flour the work surface and rollin then take the baking eter, diam in 28cm t abou it’s until dough base onto it. pizza the slide and sheet out of the oven base and dot the the over e sauc ato tom the ad Spre on with a little salt mozzarella and basil all over it, seas er. pepp k and lots of freshly ground blac and bake for 12 – 15 5. Put the baking tray in the oven dough is golden, then the and ling bubb is until the cheese le of minutes before coup a remove and leave to stand for ing. serv slicing and

The food, not the film

Here’s our version

SERVES 2 COSTS £2.50

SERVES 2 COSTS £4 INGREDIENTS lasagne sheets 1 small onion, chopped 300g minced lean beef 2 cloves garlic, finely chopped 1 tbls rosemary, chopped 1 tin chopped tomatoes 3 dried pasta sheets 150ml double cream 50g cheddar cheese, grated 2 tbls sunflower oil EQUIPMENT

g pan, saucepan, Sharp knife, chopping board, fryin ng bowl, wooden mixi pin, g rollin er, peel baking tray, colander, skewer, or sieve , fork spoon, whisk, blender, her, pastry brush mas to pota der, blen hand er, grat brown. Sieve to 1. Fry the mince in 1 tbls oil until of the excess fat.

get rid

Add the onion and 2. Put 1 tbls sunflower oil in a pan. soft but not coloured, until tes minu 3 – 2 for cook garlic and a tin of tomatoes and with pan the to then return the mince on a medium heat. tes the rosemary. Cook for 25 – 30 minu e a small amount in the 3. Once the meat is cooked, plac add 50ml of cream Then . dish erole cass ll sma bottom of of lasagne sheets, r laye a Add and a sprinkle of cheese. m and cheese on top. crea with finish and ess proc the repeat 4. Cook in pre-heated oven gas mark 30 minutes

4 / 180ºC for

INGREDIENTS 2 tomatoes, chopped 1 tbls olive oil 1 small onion, chopped 1 small red pepper, chopped 1 small yellow pepper, chopped 1 aubergine, diced 1 courgette, diced 1 tsp tomato puree ¼ tsp sugar 1 bay leaf 2 thyme sprigs 1 basil sprig 1 garlic glove ½ tbls chopped parsley EQUIPMENT

g pan, Sharp knife, chopping board, fryin wooden spoon

saucepan,

the onions and cook 1. Heat the oil in a frying pan. Add softened. Add the until or over a low heat for 5 minutes, Remove from the tes. minu 4 for ing stirr , cook and peppers pan and set aside. browned all over and 2. Fry the aubergine until lightly courgettes until browned the Fry pan. the from ve then remo and aubergine to the ers pepp n, and then return the onio and cook for 15 minutes. well stir e, pure to toma the Add pan. thyme and basil, stir well, Add the tomato, sugar, bay leaf, ove the bay leaf Rem cover and cook for 15 minutes. and thyme. ley and add to the 3. Mix together the garlic and pars and serve. ratatouille at the last minute. Stir

75

SERVES 2 COSTS £3.25 INGREDIENTS 60g onion, chopped 1 clove garlic, chopped 12 button mushrooms, sliced 160g dried tagliatelle a splash of white wine 3 tbls crème fraiche 30g parmesan, grated 2 tbls parsley, chopped 2 tbls chives, chopped 2 tbls sunflower oil salt and pepper to taste EQUIPMENT

g pan, saucepan, Sharp knife, chopping board, fryin grater, saucepan rding to the 1. Cook the tagliatelle in a pan, acco ns. uctio packet instr – when heated – the 2. In a frying pan, add the oil and k for 2 minutes.

Coo onion, garlic and mushrooms. hrooms are soft, 3. When the onions, garlic and mus s and parmesan chive ley, pars he, fraic e add 3 tbls crèm and pepper if salt Add e. then add the cooked tagliatell e. serv and ugh thro m required. War

Creamy Italian comfort food

SERVES 4 COSTS £2 INGREDIENTS 6 eggs 3 tbls milk 3 tbls olive oil 300g button mushrooms, sliced ed 250g spinach, washed and drain 4 spring onions, finely sliced 1 clove garlic, crushed 2 tbls grated parmesan 2 tbls fresh basil, chopped 1 tbls fresh parsley, chopped salt and pepper to taste EQUIPMENT

den spoon, sharp knife 1 non stick frying pan, whisk, woo add the milk, crushed 1. Crack the eggs into a bowl and k well. Set aside and whis and garlic and half the parmesan grill. your pre-heat oil and fry the mushrooms 2. Heat a frying pan with the olive spinach and continue to the add for about 5 minutes, then . gone has d liqui the of t mos cook until onions and season with 3. Add the eggs, basil and spring over a medium heat cook salt and pepper. Mix well and tes. minu 3 t for abou about 1 minute or 4. Place the pan under the grill for ful not to burn the care g until the frittata has set, bein tic. plas handle if esan and parsley 5. Sprinkle over the remaining parm and serve.

It’s an omelette, but not as we know it

76

SERVES 2 COSTS £2.50 INGREDIENTS 500g minced beef 2 onions 2 cloves garlic, crushed 1 tbls dried mixed herbs 2 tbls fresh basil, chopped 2 cans chopped tomatoes 4 tbls olive oil 1 tsp sugar salt and pepper

SERVES 2 COSTS £5 INGREDIENTS 150g cooked spaghetti 1 medium squid, finely sliced 1 red chilli finely, diced ½ small diced onion 2 cloves crushed garlic a handful basil leaves 4 chopped tomatoes 2 tbls capers 2 tbls chopped olives 3 tbls sweet chilli sauce 2 tbls sunflower oil 1 tsp chilli oil

EQUIPMENT

den spoon, sharp knife 1 large saucepan, frying pan, woo

EQUIPMENT

g pan, saucepan, sieve Sharp knife, chopping board, fryin 1. Cook the spaghetti in a saucepan instructions, and set aside.

as per the packet

pan – add the onion, 2. Add 2 tbls sunflower oil to hot squid and cook for a the with pan the to garlic and chilli couple of minutes. rs, olives, basil and 3. Add the diced tomatoes, cape er 2 minutes before furth a for k Coo i. cooked spaghett oil. chilli adding sweet chilli sauce and

ce – Salad, spaghetti, seafood and spi ber num this is one classy little

ns; heat a pan with 1. Peel and finely chop 1 of the onio ns until soft, then onio the fry ly gent and oil 1 tbls olive set aside. and peel and finely 2. Heat 1 tbls olive oil in a large pan 1 clove of garlic with g alon fry then n, onio r othe dice the tomatoes, sugar ped chop the Add until starting to colour. e for about leav er and and basil, bring to a gentle simm little water a Add . time to time from 20 minutes, stirring if needed. cooked onion, 1 clove 3. In a large bowl, mix the mince, yolk and ½ tsp pepper. egg salt, tsp 1 s, garlic, mixed herb g is combined well, ythin Squash with your hands until ever bigger than golf little a balls into ure mixt then mould the tes. minu 10 for balls and place in the fridge oil and fry the meatballs 4. Heat a frying pan with 2 tbls olive the tomato sauce, cover to them Add ur. colo just enough to cooked through. until or tes and simmer for 10 – 15 minu serve with pasta. and ed need if e sauc ato tom Season the

few Let them soak in the sauce for a ’t hours for flawless flavour, and don forget the garlic bread

79

ic, Mexican food Colourful, fresh, spicy and exot s as the basis for relies heavily on corn and bean make a dough many dishes. Corn is ground to esadilla; kidney used for tortillas, burritos and qu an cooking. beans pop up throughout Mexic th sweet and Its varied flavours stem from bo powder, cumin, spicy ingredients, including chilli peppers and chipotle.

Ava-dip

SERVES 2 AS A DIP COSTS £2

A great little snack SERVES 2 COSTS £3 INGREDIENTS small onion, finely chopped 250g mince lean beef ¾ tsp cumin ground ¾ tsp chilli ground ½ tsp coriander ground 1 clove of garlic, chopped 2 tbls sunflower oil 1 baby gem lettuce 2 tbls low fat crème fraiche a handful of crushed tortilla chips 1 red chilli, finely sliced 20g cheese, grated EQUIPMENT

INGREDIENTS 1 mild chillies, finely chopped ½ bunch coriander, chopped 1 tomato, finely chopped salt to taste ½ onion, finely chopped 1 tbls water ¼ lime, juice only with a spoon) 2 ripe avocados (scoop flesh out EQUIPMENT

ng bowl, fork, spoon Sharp knife, chopping board, mixi 1. Mash the avocado with a fork

and add the lime juice.

, tomato, salt and onion 2. Combine the chillies, coriander your preferred thickness. for r wate ng with the avocado, addi serve.

3. Once mixed, season to taste and

g pan, Sharp knife, chopping board, fryin wooden spoon, grater fry the mince until brown 1. Heat 1 tbls of oil in frying pan; and drain. mince with the spices 2. Add the onion and garlic to the . heat low a on tes minu 5 for and cook leaves. Sprinkle with 3. When cooked, place in baby gem grated cheese. and he fraic e crushed tortilla chips, crèm

SERVES 2 AS A DIP COSTS £2 INGREDIENTS finely chopped 250g tomatoes, deseeded and 1 small red onion, finely diced diced 2 red or green mild chillies, finely ped 1 small bunch of coriander, chop ½ lime, juice only 3 spring onions, finely chopped EQUIPMENT

ping board Mixing bowl, wooden spoon, chop in a mixing bowl and 1. Combine all of the ingredients if required and mix. er pepp and mix together. Add salt

83

Feel like chicken tonight?

SNACK SERVES 4 FOR LUNCH OR AS A COSTS £3 INGREDIENTS 4 soft flour wraps 1 tbls sunflower oil ½ onion, chopped 1 clove garlic, crushed 1 small green pepper, thinly sliced chopped 1 red chilli, deseeded and finely ½ tsp ground cumin and drained 200g can kidney beans, rinsed 2 tomatoes, chopped 1 tbls sweet chilli sauce 1 tbls water 1 tbls fresh coriander, chopped ¼ iceberg lettuce, shredded 25g mature cheddar, grated 4 tbls yoghurt EQUIPMENT

ng Sharp knife, saucepan, grater, mixi

bowl

add the onion, garlic 1. Heat the oil in a large frying pan; ium heat, stirring, med a and green pepper and cook over Add the red chilli n. softe to n begi they until for 3 minutes te. minu 1 for stir and the ground cumin and a bowl and lightly crush 2. Place the red kidney beans in ther with the chopped toge pan, the to add with a fork, then water and continue the and e tomatoes. Stir in the chilli sauc before stirring in the tes, minu 4 t abou for ly gent to cook fresh coriander. ce, cheese and yoghurt 3. Serve the hot bean mixture, lettu under a grill or in the ly gent s wrap the warm and in bowls mble a burrito, put asse To soft. and oven, so they’re warm n some bean spoo ; some lettuce in the middle of a wrap with 1 tbls of top and se chee ed grat mixture on top, add to cook tinue Con y. awa yoghurt. Roll up and eat straight n on the bottom, brow en gold and set until heat on a medium until set on top. (Make then place the pan under a hot grill is plastic.) it if grill the of out is le hand sure the ng into bite-sized pieces.

4. Turn out and cool before cutti

SERVES 2 COSTS £2 INGREDIENTS 1 small chicken breast, diced ½ onion, sliced 1 red pepper, sliced ½ red-green chilli, sliced ½ tsp paprika 2 cloves garlic, crushed half can of tomatoes pack of tortillas (use 4) EQUIPMENT

g pan, baking tray, Sharp knife, chopping board, fryin wooden spoon 1. Fry the onion, red pepper, chilli until soft.

cook for a further 2. Add the chicken and paprika and cook until chicken and s atoe tom the Add tes. minu 3 2– e of chicken in piec a ng cutti by test – is cooked through half to make sure it’s cooked. chopping board.

3. Place a floured tortilla on a clean le of the tortilla and midd the in mix Put a quarter of the at with the remaining Repe fold it over to create a half moon.

1–2 minutes each for grill hot a r unde e Plac three tortillas. side or until crisp Each portion contains

CALS FAT 479 26g 25% 34%

SALT 1.8g 29%

of an adults’ guideline daily amount

Burrito to eato 84

and garlic for 2 minutes

SERVES 1 AS A MAIN COSTS £1 INGREDIENTS 150g lean minced beef 1 small onion, peeled and diced ½ clove garlic, crushed 2 tbls olive oil ½ tsp chilli powder ½ tsp ground cumin ½ tsp ground cinnamon ½ glass red wine (optional) 1 tin chopped tomatoes 1 tin kidney beans, drained salt and pepper to taste

SERVES 2 COSTS £3.50 INGREDIENTS ks 2 white fish fillets, cut into chun 100g cornflour 3 tbls vegetable oil 2 garlic cloves, crushed sliced 1 large red chillies, seeded and 1 tsp soft light brown sugar juice of 1 lime grated rind of 1 lime

EQUIPMENT

spoon Large pan, sharp knife, wooden

EQUIPMENT

the onions and beef 1. Heat a pan with the olive oil; add t 5 minutes. Add the abou for heat ium med a and cook over nd cinnamon grou and in cum garlic, chilli powder, ground te. minu e mor 1 for cook to inue and cont it has been absorbed, 2. Add the red wine and cook until er with a lid on for simm and s then add the can of tomatoe if needed. r wate little a ng addi tes, minu about 25 then continue to cook 3. Add the kidney beans and stir, for a further 10 minutes.

any excess and cook 1. Toss the fish in flour, shaking off a frying pan. g usin , crisp until s side both in oil on pan and add the garlic 2. Take the fish out of the frying tes. minu 2 – 1 and chillies, and stir fry for

4. Season to taste with a little salt with boiled rice.

and pepper and serve

g pan, Sharp knife, chopping board, fryin

mixing bowl

2 – 3 tbls of water and 3. Add sugar, lime juice and rind and tes, and then spoon minu 2 – 1 for ly gent er bring to boil. Simm tely with rice. edia imm e the mixture over the fish. Serv

F-f-full of fishy flavour...

Like a big winter hug

87

Hearty, healthy and surprisingly filling for a soup SERVES 4 COSTS £3.50 INGREDIENTS 4 corn tortillas, cut into strips 3 tbls olive oil 1 small onion, finely diced 2 cloves garlic, crushed chopped 1 jalapeno chilli, deseeded and 1 litre chicken stock 5 tomatoes, chopped ded 200g cooked chicken breast, shred – or leftover chicken removed and flesh diced 1 ripe avocado, stone and skin 2 tbls fresh coriander, chopped EQUIPMENT

g jug, sharp knife Baking tray, saucepan, measurin ng tray and drizzle with 1. Place the tortilla strips on a baki a pre-heated oven at in e 1 tbls of the olive oil, then plac minutes or until crisp, 10 – 5 t abou for C 200º / gas mark 6 e. then remove and set asid a large pan and cook the 2. Heat the remaining olive oil in t 5 minutes, then add abou for heat ium med a onion over cook for a further 2 to inue the garlic and chilli and cont and tomatoes and k stoc en chick the add Now minutes. t 15 minutes. abou for er simm bring to the boil, then en and cook for another 3. After 15 minutes, add the chick and pepper and stir in salt with taste to on seas tes; 5 minu the coriander. een 4 bowls, then add 4. To serve, divide the soup betw to each. llas torti y crisp and ado some avoc

88

SERVES 2 – 4 COSTS £1.50 INGREDIENTS 500g carrots, diced 2 cloves garlic, chopped 2 sticks celery, chopped ½ onion, chopped 1 leek, sliced 15g coriander ground 2 tbls olive oil 750ml vegetable stock EQUIPMENT

epan, peeler, Sharp knife, chopping board, sauc hand blender the onion, garlic and leek 1. Add 2 tbls of oil to a pan – fry for 5 minutes. Add cook until soft. Add the carrots and er 5 minutes on furth a for fry and der pow nder the coria a low heat. until carrots are soft.

2. Add the vegetable stock and cook d with a hand blender 3. When the carrots are soft, blen thick add a little more too it’s If cy. isten to a smooth cons pepper if required. and salt water or stock. Season with

Sopa de la tortilla, as they say down Mexico way...

tastes are present again Plenty of those Mediterranean oil, fresh fish, seafood in saucy Spanish cooking. Olive d peppers are all there and veg like onions, tomatoes an national favourite since in numbers, as is the potato – a ought them back to swaggering Spanish explorers br 16th century. Pork is Europe from the Americas in the nus, either in its meaty also popular across Spanish me m. Paprika, another form, or in chorizo or Serrano ha ish sausages their popular spice, is what gives Span distinctive red colour‌

You either love it or hate it SERVES 4 COSTS £7 INGREDIENTS 1 skinless chicken breast, sliced 4 tbls sunflower oil 100g diced chorizo 1 medium onion, diced 1 crushed glove garlic sliced 1 large red pepper, deseeded and pinch of saffron d or broken shells 500g mussels – discard any close rice a paell 200g 100g frozen peas ¾ litre chicken stock EQUIPMENT

g pan, saucepan, Sharp knife, chopping board, fryin sieve n, spoo den woo l, bow ng mixi with half of the 1. Place mussels in a large saucepan mussels have until k Coo on. saffr and k chicken stoc through a fine pan the in Stra opened for 2 – 3 minutes.

Pick through the e. asid set and , juice the ing sieve, keep shell, and keep a couple mussels removing them from the ard the rest of shells. of shells for decoration later. Disc g pan and heat.

2. Put 2 tbls sunflower oil in a fryin until the chicken cook and en chick Add the chorizo and with a spoon and set pan of out Take ugh. thro ed is cook n, garlic and pepper and aside. In same pan, add the onio en and chorizo to the cook until softened. Add the chick stirring until the rice is ure mixt the into rice pan, then mix ure. Pour the mussel mixt and s fully coated with the juice the pan. Cover into k stoc en chick ining rema and stock low heat for to ium med a on cook with a lid or foil and cooked (try not to stir is rice the until or tes minu 15 – 10 too much during this process). add the mussels and 3. When the rice is nearly cooked, tes until the peas are minu 3 – 2 for r Cove pan. the to peas cooked. Serve.

SERVES 6 AS TAPAS COSTS £1.60 INGREDIENTS 900g potatoes 5 tbls olive oil diced 1 small onion, peeled and finely 2 cloves garlic, crushed 1 can chopped tomatoes 1 tbls tomato puree 1 tbls smoked paprika ½ tsp chilli powder 2 tbls fresh parsley, chopped salt and pepper to taste EQUIPMENT

Sharp knife, baking tray, saucepan oil and add the onions.

1. Heat a pan with the 2 tbls olive t 5 minutes until soft, abou for heat ium med Cook over a to puree, paprika, chilli toma , then add the garlic, tomatoes boil and simmer for the to bring salt, little a and powder about 10 minutes.

2cm squares, then place 2. Peel the potatoes and cut into ining olive oil. Season rema the in rub and tray ng into a baki into a pre-heated e plac and er with a little salt and pepp t 40 minutes, or until abou for C 200º / 6 mark gas at oven crisp outside and soft inside. tray and place into a bowl, 3. Remove the potatoes from the top. then pour the hot sauce over the over the top.

4. Serve with the parsley sprinkled

A tapas favourite

93

It’s skinny bread S SERVES 2 AS MAIN / 8 AS TAPA COSTS £2.50 INGREDIENTS 2 tbls olive oil 1 tsp cumin seeds 2 cloves garlic, crushed sliced 1 small onion, peeled and finely ed and diced 4 fresh chorizo sausages, skinn 1 can chopped tomatoes 2 red peppers, cored and sliced 2 tsp smoked paprika 400g cooked broad beans 2 tbls fresh coriander, chopped salt and pepper to taste EQUIPMENT

n Sharp knife, large pan, wooden spoo fry the onion for 1. Heat a pan with the olive oil and and garlic and izo chor the add 5 minutes until soft; continue to cook for 2 minutes. for 30 seconds, then 2. Add the cumin seeds and cook and broad beans ika papr ers, pepp s, add the tomatoe adding a little tes, minu and simmer with a lid on for 15 ed. water if need to taste with salt 3. Stir in the coriander and season and pepper. and crusty bread.

4. Serve in bowls with boiled rice

Great with the bravas

94

SERVES 6 – 8 COSTS £3.50 INGREDIENTS For the dough: 300g plain flour 1 sachet easy blend dried yeast a pinch of sugar ½ tsp salt 2 tsp olive oil 250ml warm water For the topping: 2 cloves garlic, crushed finely sliced 4 large tomatoes, deseeded and 2 courgettes, finely sliced 4 tbls olive oil 16 black olives salt and pepper EQUIPMENT

spoon, mixing bowl, Large frying pan or wok, wooden measuring jug, sharp knife salt into a mixing bowl 1. Put the flour, yeast, sugar and a dough forms. Tip out until then add the water and mix your hands for about 5 g usin d knea and top onto a work Now return to the bowl ic. elast and minutes until smooth the top, cover with cling and rub the 2 tsp of olive oil over about an hour. for e plac warm a film and leave in h to about 2cm thick and 2. After an hour, roll out the doug greaseproof paper. with lined tray ng baki a onto e plac olive oil and spread 3. Mix the crushed garlic with 2 tbls ge the remaining arran then , over the base of the pizza with salt and pepper and on Seas top. the over ts dien ingre 7 / 220ºC for about 10 bake in a pre-heated oven gas mark s. Serve with a crisp edge minutes or until crisp around the green salad.

Cold soup warm heart

SERVES 2 COSTS £3 INGREDIENTS chopped 400g ripe tomatoes, peeled and ½ cucumber, peeled and chopped ped 2 red peppers, deseeded and chop 1 red chilli, chopped 1 clove garlic, crushed 1 red onion, peeled and finely diced 1 tbls red wine vinegar 50 ml extra virgin olive oil 125g fresh white breadcrumbs 125ml cold water salt and pepper to taste 1 tbls fresh parsley, chopped EQUIPMENT

ng bowl, measuring jug Sharp knife, food processor, mixi r, peppers, garlic, chilli, 1. Place the tomatoes, cucumbe a food processor and in ns water, breadcrumbs and onio some texture. Stir in ing leav oth, smo st almo puree until , and put in the fridge well ng mixi the olive oil and vinegar, for 2 hours. fridge for 2 hours and 2. Once the soup has been in the ley, season with salt pars ped has chilled, stir in the chop and serve. er pepp k blac nd grou ly fresh and

TAPAS SERVES 4 FOR LUNCH OR 10 AS COSTS £2.50 INGREDIENTS thinly into discs 3 large potatoes, peeled and sliced 50g butter 1 small onion, peeled and sliced d 250g spinach, cooked and coole 6 eggs 140ml double cream salt and pepper to taste EQUIPMENT

mixing bowl, Sharp knife, non-stick pan, whisk, jug measuring r for about 5 minutes 1. Cook the potatoes in boiling wate . drain fully care then er, tend just or until stick frying pan and add 2. Heat the butter in a large nontes on a medium heat minu 5 t the onions. Cook for abou and spinach and stir. toes pota the add then ned, until softe bowl and season with 3. Whisk the eggs and cream in a mixture to the pan and egg the salt and pepper, then add a medium heat until on cook to tinue Con . bine stir to com then place the pan om, bott the on n set and golden brow sure the handle is e under a hot grill until set on top (mak tic). plas is it out of the grill if re cutting into 4. Turn out and leave to cool befo es. piec sized bite-

We cut ours up into strips – because we can

97

Garlic soup, garlic crouton and a garlicky egg. One for garlic lovers everywhere...

SERVES 4 COSTS £1.50 INGREDIENTS 4 slices of bread from a good loaf 6 cloves garlic, lightly crushed 6 tbls olive oil 1 tsp smoked paprika 1 tsp hot paprika ½ tsp ground cumin 1 ¼ litres chicken stock 4 very fresh eggs salt and pepper EQUIPMENT

ls, saucepan, Sharp knife, 4 ovenproof soup bow measuring jug grill and toast until 1. Place the bread under a medium rub each piece on and ve remo – s golden on both side zle over half the olive Driz c. garli of e clov a with side one bowls, then set aside. oil and place in 4 ovenproof soup a pan and add the garlic.

2. Heat the remaining olive oil in garlic is golden, then stir Fry over a medium heat until the the ground cumin; add and ika papr hot in the smoked and minutes.

5 for the chicken stock and simmer er, then pour over 3. Season to taste with salt and pepp one egg into each k Crac ls. bow soup the bread into the mark 6 / 200ºC gas at and place into a pre-heated oven still runny, is yolk the but set, has e whit until the egg and serve straight away.

MAKES 6 – 8 PASTIES COSTS £3.50 INGREDIENTS For the pastry: 175g plain flour 60g butter 1 egg 50ml warm water For the filling: 1 large chicken fillet, thinly sliced 3 boiled eggs, quartered 100g chorizo, diced 1 small onion, thinly sliced ½ large red pepper, sliced 50ml white wine 2 tbls chopped coriander 2 tbls sunflower oil EQUIPMENT

g pan, saucepan, Sharp knife, chopping board, fryin l, wooden spoon, bow ng baking tray, rolling pin, mixi h pastry brus Add the onion, red 1. Put 2 tbls sunflower oil in a pan. minutes, before 2 for cook and pepper and chorizo, another 2 to 3 for adding the chicken and cooking orated, then add evap until wine e whit the minutes. Add en’s cooked, place chick the n the chopped coriander. Whe . cool to e leav and it on a tray then add to the flour and 2. Melt the butter with the water, make a warm dough. to n combine using a wooden spoo divide into 10 small balls 3. While the dough is still warm, chilled chicken and the Put es. circl 10cm and roll out to ry, with 2 pieces of past the of chorizo mix into the middle over pastry to Fold mix. en chick the of top on boiled egg e. shap n moo half the centre to create a 4 / 180ºC and place on 4. Pre-heat the oven to gas mark tes until golden. minu 20 to 15 for ing cook baking tray,

They’re pasties, but made the Spanish way!

98

ir part in our dip Soup, rice, curry, fish – all play the food. Thai – with its into the aromatic world of Thai is the perfect comfort Chinese and Indian influences – rm, with all those food… Fresh, rich, spicy and wa ing room. deep fragrant smells to fill the din

You could almost be there

SERVES 2 COSTS £2 INGREDIENTS 600ml vegetable stock 100ml water ed 3 lemongrass sticks, lightly crush sliced 5cm piece of ginger, peeled and ped 4 tomatoes, deseeded and chop 3 kaffir lime leaves juice from 1 lime rind in water and sieve) 35ml tamarind water (soak tama diced finely 2 red chillies, 35ml fish sauce 35g brown sugar 1 red pepper, deseeded and sliced 100g mixed mushrooms, sliced 1 small bunch coriander leaves EQUIPMENT

2 large saucepans, measuring jug, sharp knife

wooden spoon,

ss, ginger, tomatoes, 1. Add the stock, water, lemongra r and red chillies to wate rind tama es, leav lime , lime juice ce the heat and Redu boil. the to a large pan and bring tes. minu 15 for er simm e and sugar saving a little 2. Now add most of the fish sauc cook for 2 minutes and mix ed, back to add later if need ks are saltier than others stoc e Som . taste then and e, mor sugar if needed – it so you can add more fish sauce and sour and salty. t, swee should taste a mixture of hot, ss and add the peppers 3. Remove the ginger and lemongra 10 minutes until the t abou for cook and and mushrooms peppers have softened.

4. Stir in the coriander and divide Each portion contains

CALS FAT 224 5g 12% 7% of an adults’ guideline

SALT 3.6g 60%

between 2 bowls.

One for the summer SERVES 2 FOR LUNCH COSTS £3.25 INGREDIENTS d 2 chicken breasts, cooked and coole ¼ large red cabbage, shredded 1 red onion, peeled and finely sliced 1 cucumber, cored and sliced matchsticks 2 carrots, peeled and sliced into 100g mangetout 3 tbls olive oil 200ml low fat coconut milk 3 tbls Thai green curry paste 1 tbls lemon juice 10 fresh mint leaves, shredded chopped 1 large handful fresh coriander, salt and pepper to taste EQUIPMENT

bowl, sharp knife Large mixing bowl, small mixing add to a bowl along 1. Shred the chicken breasts and cucumber, carrots and n, with the red cabbage, red onio e. asid set then mangetout, ther the Thai green 2. In a small mixing bowl, whisk toge k in the olive oil whis curry paste and coconut milk, then . and lemon juice and mint leaves to the 3. Add the coconut milk dressing and pepper to taste salt salad and mix well. Season with ls. bow ll sma and serve in

daily amount

103

SERVES 2 AS A STARTER COSTS £2.50 MAKES 2 PORTIONS COSTS £4 INGREDIENTS 125g thick rice stick noodles 1 tbls sunflower oil 1 garlic clove, chopped ped 1 fresh red chilli, seeded and chop 1 chicken fillet 100g cooked prawns 2 spring onions, finely chopped 1 tbls fish sauce 2 tbls chives juice of 1 lime 1 tsp soft light brown sugar 1 egg, beaten a handful of beansprouts 2 tbls chopped coriander plus extra to serve 50g chopped unsalted peanuts, EQUIPMENT

g pan/wok, Sharp knife, chopping board, fryin mixing bowl r for 10 minutes, drain 1. Soak the noodles in warm wate e. and set asid the garlic, chillies and 2. Heat the oil in a wok and stir fry ns and stir fry for praw the chicken for 2 – 3 minutes. Add tes. minu 3 – another 2 cover and cook for 3. Add the chives and noodles, then sauce, lime juice, fish the ng 1 – 2 minutes. Finish by addi tossing constantly and ut ugho thro ing stirr egg, sugar and to mix the egg. coriander and peanuts 4. Finally, stir in the beansprouts, uts. pean ped chop a extr with and serve

An eastern favourite with an Irish twist

INGREDIENTS For the pork skewers: 200g pork tenderloin 1 shallot, peeled and chopped ped 1 clove garlic, peeled and chop ¼ tsp ground cumin ¼ tsp ground turmeric ½ tsp ground coriander ½ small green chilli 2 tbls fish sauce ½ tbls dark soy sauce 1 tbls honey 65ml low fat coconut milk

For the peanut sauce: 150g unsalted peanuts 80ml water 2 cloves garlic crushed ½ tsp dark soy sauce 2 tsp sesame oil 2 tbls brown sugar 2 tbls fish sauce ½ tsp lime juice ½ tsp cayenne pepper 80ml low fat coconut milk juice from ½ lime

EQUIPMENT

ng tray, sharp knife, Food processor, mixing bowl, baki 4 wooden skewers How to make the pork skewers: water for 30 minutes 1. Soak the wooden skewers in cold cook the pork. you n whe ing to stop them from burn about half an inch wide 2. Slice the pork into long strips l. bow a and put in shallot, garlic, cumin, 3. To marinate the pork, place the sauce, lime juice, soy, fish , turmeric, coriander, green chilli processor and blitz food ll sma a in y hone and coconut milk the pork and add with l bow the into a paste, then add to to marinate for at e Leav . well mix and milk nut the coco better) least 30 minutes (the longer the e all of the ingredients 4. While the pork is marinating plac r and blend until esso proc food a in e sauc ut pean for the prefer your sauce you if r wate e mor smooth, adding a little to be runnier. skewer the meat onto 5. When the pork has marinated, g the skewers and alon ys thwa the sticks weaving leng grill set to medium, cook the With tray. ng baki a on e plac turning a few times and the satay for about 6 – 8 minutes . making sure not to burn them 6. When ready, serve with peanut leaves like little gems.

104

sauce and crisp lettuce

Ultimate takeaway fodder.

Easy to cook, easy to eat.

This is what happens when you piss cows off SERVES 2 COSTS £2 INGREDIENTS 2 eggs, beaten ded 2 red chillies, seeded and shred 1 onion, finely sliced 1 garlic clove, finely chopped 1 carrot, grated s 150g sliced chestnut mushroom 200g uncooked basmati rice 2 tsp soft brown sugar 1 tbls soy sauce 2 tbls chilli sauce ¼ cucumber, finely sliced a drizzle of sesame oil EQUIPMENT

g pan, saucepan, Sharp knife, chopping board, fryin grater, sieve, peeler k, whis n, spoo den woo l, mixing bow instructions.

1. Cook the rice as per the packet and slice into shreds once 2. Fry the eggs into an omelette cooked. Set aside. heat. Add the onion, 3. Heat the oil in a pan on medium and fry for 4 minutes. ms hroo mus and t carro chilli, garlic, Add the cooked rice. e and chilli sauce and 4. Mix together the sugar, soy sauc mix. rice the then add to sliced cucumber, 5. Divide into two bowls. Add the sesame oil and serve. with shredded omelette and drizzle

Thai OK, so we know it’s not strictly breakfast. but it’s well tasty. Save some for

SERVES 4 COSTS £5 INGREDIENTS 500g braising steak 1 can coconut milk 150ml water 1 lime leaf 1 small piece of cinnamon ed 4 cardamom pods, lightly crush salt and pepper Spice mix: 1 piece of lemon grass (white only) 1 small onion 6 red chillis 4 cloves garlic 5cm piece of ginger ½ tsp of ground cloves ½ tsp of ground turmeric 1 tsp ground coriander 1 tsp ground cumin EQUIPMENT

, Blender, sauce pan, frying pan, sieve

wooden spoon

epan, cover with water, 1. Firstly, place the steak in a sauc minutes.

30 for er simm and bring to the boil in a blender and blend 2. Put all of the spice ingredients to form a paste. add the spice mix and 3. Heat 3 tbls of oil in a frying pan, a dark colour. Then add and rant frag fry on a low heat until the meat and coat well. add the coconut milk and 4. Once the meat is well coated, the boil and simmer for to Bring s. water and whole spice the meat is tender. until or s, hour half and one to one become darker and drier 5. When the curry is ready, it will Be careful not to burn e. serv to y – at this point it is read rice. with e Serv pan. the of om bott the 107

A great curry for people who don't like curries

SERVES 2 COSTS £3, INCLUDING RICE

INGREDIENTS For the curry paste: r leaves removed 2 lemongrass sticks with the oute ped chop finely e and the insid 2 green chillies, chopped chopped 2 small cloves garlic, peeled and chopped 2.5cm piece of ginger, peeled and 1 shallot, peeled and chopped (stalks are fine to use) 2 tbls fresh coriander, chopped n cumi nd ½ tsp grou zest from ½ lime 1 tbls fish sauce ¼ tsp ground black pepper

Each portion contains

CALS FAT 744 54g 38% 72%

Food processor, large pan, wooden measuring jug

spoon, sharp knife,

Making the paste paste in a food processor Place all of the ingredients for the the mixture down from ing push e, past thick a and whizz to to an airtight container sfer Tran n. time to time with a spoo the fridge) and refrigerate. (otherwise it’ll taint everything in Making the curry add the chicken – fry until 1. Heat the oil in a large pan and then add the mushrooms pan, the from ve remo and golden and do the same. stock to the pan, then 2. Now add the coconut milk and of the paste, the fish tbls large 2 and es leav lime add the s. Mix well and herb the of half sauce, peppercorns and 8 – 10 minutes. for er simm then boil, the to bring and ½ tbls more of the 3. Add the chicken, mushrooms tes until the chicken minu 5 t abou curry paste, simmer for herbs. Serve with Thai is cooked and add the rest of the fragrant rice.

108

49%

of an adults’ guideline daily amount

For the curry: ed and boned 350g diced chicken thighs, skinn oil ower sunfl tbls 2 tered 100g chestnut mushrooms, quar 200ml low fat coconut milk fine 200ml chicken stock – Knorr is 4 kaffir lime leaves 1 tbls fish sauce (drained) ½ tbls green peppercorns in brine e abov from paste curry n gree tbls 2 nder, chopped a small bunch of basil and coria EQUIPMENT

SALT 3g

SERVES 4 COST £3 INGREDIENTS 500g white fish 1 red chilli, diced 1 tsp fish sauce chicken curry, page 111) 2 tbls curry paste (see Penang sliced s, bean n 50g gree Each portion contains 3 spring onions, finely sliced CALS FAT SALT 1 egg white 194 11g 1.8g 2 heaped tbls coriander 2 tbls vegetable oil 10% 45% 29% of an adults’ guideline daily amount

EQUIPMENT

, frying pan Food processor, bowl, sharp knife – except the green 1. Combine all of the ingredients processor. food the in – ns beans and spring onio e. past a into d Blen add green beans and 2. Transfer into a bowl and then ure. spring onions to the mixt 3. Make the mixture into six balls

and flatten.

4. Heat a pan with the oil and fry minutes or until browned.

the cakes for 3 to 5

5. Serve with dipping sauce (see salad garnish.

page 123) and a

Something fishy going on

SERVES 4 – 6 COSTS £6

SERVES 2 COSTS £3 INGREDIENTS 500g mussels 1 tbls green curry paste 100ml coconut milk 50ml white wine 1 chilli, finely shredded 2 cloves garlic, finely sliced finely sliced 2.5cm piece of ginger, peeled and 3 tbls fresh coriander, chopped 1 tbls sunflower oil EQUIPMENT

epan Sharp knife, chopping board, sauc a saucepan. Fry the curry 1. Place 1 tbls of sunflower oil in se the flavours, and relea to te paste and garlic for 1 minu sels. mus add the milk into a pan – place 2. Put the white wine and coconut for 3 – 4 minutes or heat high a lid on top of mussels on a ed. open have sels mus until the add finely sliced chilli, 3. When the mussels are cooked, ginger and coriander.

Easier than you think – have a go

INGREDIENTS For the paste: chopped 8 large red chillies, deseeded and 1 large onion, chopped 6 gloves garlic, chopped 1 tsp ground coriander 1 tsp ground cumin only, roughly chopped 2 stems lemon grass – white part 2.5cm fresh ginger, chopped 2 tbls roasted peanuts For the curry: 100g creamed coconut thigh 600g boneless skinless chicken 400ml low fat coconut milk 90g crunchy peanut butter juice of 2 limes 2½ tbls fish sauce 4 tbls light brown sugar basil to garnish EQUIPMENT

g pan, saucepan, Sharp knife, chopping board, fryin ng bowl, wooden mixi pin, g rollin er, peel tray, baking colander, skewer, or sieve , fork spoon, whisk, blender, her, pastry brush mas to pota der, blen hand er, grat e in a food processor 1. Put the ingredients for the past ng water if needed. and pulse to a smooth paste, addi creamed coconut and 2. Stir 8 tbls of the paste with the heat. Stir often, ium med a on tes cook for 5–10 minu pan. the making sure it doesn’t stick to and peanut butter to the 3. Add the chicken, coconut milk m. Reduce the heat crea nut coco ining mixture and rema y few minutes. ever ing and simmer for 20 minutes, stirr ed. need Add water if and sugar and cook for 4. Stir in the lime juice, fish sauce l and garnish with basil. a further 5 minutes. Serve in a bow

It’s not quite Thai, but it’s still too good to resist!

111

next few We love our ‘afters’ and over the t how much pages we’ve tried to capture jus favourites we love them. There are some old techniques and others we’ve created using rld. and flavours from around the wo Indulge, but not too much now!

SERVES 2 COSTS £2

SERVES 2 COSTS £3.25 INGREDIENTS in half lengthways 2 large bananas, peeled and sliced r suga r 20g caste 4 strawberries 10 raspberries 10g flaked almonds, crushed 4 scoops of vanilla ice cream 2 tbls condensed caramel EQUIPMENT

ng bowl Sharp knife, chopping board, mixi sprinkle sugar over them.

1. Place the bananas in bowl and n. brow en gold until Put them under grill le of plate and arrange 2. Place the bananas in the midd nd them. Scoop ice cream arou ies berr rasp and ies strawberr the almonds over. kle sprin and on top of the bananas Drizzle caramel over bananas.

La-la-la, la-la-la-laaaa!

One banana, two banana...

INGREDIENTS 1 apple – we use golden delicious res – cored and diced into 1cm squa 1 pear – we use conference res – cored and diced into 1 cm squa 20g caster sugar 60g butter finely diced ½ long red chilli, deseeded and juice from ½ lemon 2 sheets filo pastry EQUIPMENT

Small knife, pastry brush, sauce pan, wooden spoon, baking tray

frying-pan,

of the sugar in the frying 1. Place half of the butter and half n the butter’s melted, Whe . heat ium med a pan and melt over finely diced chilli. the with add the diced apple and pear n juice. Cook for lemo the add then tes minu two Cook for Place on baking soft. is fruit the two more minutes or until tray and chill.

If you’re using fresh filo, 2. Cut the filo in half lengthways. the remaining butter and Melt it. of you can freeze the rest brush with the melted and ry past filo of e piec one take g at one end of the strip, fillin the of ter butter. Place a quar corner and fold leaving a 2cm border. Take the right g and forming a fillin the g osin encl left, the diagonally to continue to do and se crea triangle. Fold again along the a little more butter with h Brus end. the h reac you this until with greaseproof paper, and place on a baking tray lined rest of the mixture. then repeat the process with the e, cook in a pre-heated 3. When all of the samosas are mad 20 minutes, checking – 15 for C oven at gas mark 4 / 180º oven and serve. the from ove Rem tes. minu 10 after

Bet you like them

115

SERVES 4 COSTS £3.30 INGREDIENTS 2 oranges 2 ripe pears 2 royal gala apples 50g grapes black seedless 50g grapes green seedless 1 star fruit a tub of low fat crème fraiche For the syrup: 200g caster sugar 100ml water 2 pieces peeled lemon rind 2 pieces peeled lime rind

SERVES 12 COSTS £6

EQUIPMENT

epan, peeler, Sharp knife, chopping board, sauc mixing bowl of the syrup ingredients 1. To make the syrup, combine all and leave to cool. heat the off and bring to boil. Take l, slice the apples and 2. Segment the oranges in a bow the star fruit (any fruit slice and es grap the e pears, halv se). can be used – you choo 3. When the syrup is cool, pour over chill in the fridge for 1 hour.

the fruit and leave to

p of crème fraiche.

4. Serve in a wine glass with a dollo

It’s fruit that you make into a salad. Revolutionary...

116

INGREDIENTS 16 digestive biscuits 150g melted butter 220g caster sugar 800g cream cheese 200g sour cream 2 eggs 2 egg yolk ½ tsp vanilla extract EQUIPMENT

epan, baking tray, 30cm loose-bottomed cake tin, sauc n, whisk spoo den woo l, bow ng rolling pin, mixi with a rolling pin. Pour the 1. Crush the biscuits by hand or together, before putting mix and them over er melted butt e a thin layer. mak to tin cake them in the bottom of a bowl and lightly 2. Add sugar and cream cheese to yolks and vanilla egg , eggs the m, crea sour whisk. Add oth mixture. smo a into k whis extract and continue to it base and cook in a 3. Pour the mixture over the biscu C for 1 hour or until 150º / 2 mark gas at oven pre-heated firm to touch.

Lovely

SERVES 6 COSTS £3

SERVES 6 – 8 COSTS £5 INGREDIENTS 150g plain flour 115g diced cold butter 50g caster sugar 3 large bananas 350ml double cream Milk 4 tsp grated chocolate eg Dairy 2 tins condensed milk (caramel) EQUIPMENT

g pan, saucepan, Sharp knife, chopping board, fryin ng bowl, wooden mixi pin, g rollin er, peel tray, baking colander, skewer, or sieve , fork spoon, whisk, blender, her, pastry brush mas to pota der, blen hand er, grat bining the plain flour, 1. Firstly, make the pastry by com r or by hand and mix esso butter and sugar in a food proc h. doug le to a soft, pliab quiche tin and blind bake 2. Roll the pastry out, place it in a ry crust without the past (blind baking means baking the baking paper, and fill or foil tin with ry past the filling. Line mic ‘baking beans’, cera or – s with dried peas, lentils, bean 25 – 30 minutes in a for ing.) cook n whe e shap its s so it keep C. 180º / 4 mark pre-heated oven at gas the caramel into the pastry 3. When cooked and cooled, put pile the whipped then na, bana d slice with er base. Cov chocolate. ed grat the with cream on top, finishing

A banoffee to scoffy

INGREDIENTS 150ml milk 500ml double cream 3 green tea teabags 50g caster sugar 3 leaves bronze leaf gelatine ½ tsp vanilla extract EQUIPMENT

suring jug Saucepan, whisk, mixing bowl, mea cover with cold water, 1. Place the gelatine in a bowl and milk – along with 250ml then set aside. Put the teabags and bring slowly to the and epan sauc a in – m of double crea 5 minutes, turn off r Afte tes. boil, then simmer for 5 minu ezing out any sque , bags tea the ve remo the heat and liquid in them. gelatine out of the 2. Now, using your hands, take the ss liquid, then add exce any out eze sque ly gent water and . Allow the mixture lved disso has it to the pan and whisk until (we place the pan into a can you as kly quic as n dow to cool water gets into the pan). sink of cold water, making sure no e the remaining cream 3. While the mixture is cooling, plac and whip until you act extr lla vani the with g alon l in a bow on effect in the ribb a es leav it and can lift the whisk out s’. cream – this is known as ‘soft peak milk and cream mixture 5. Fold the whipped cream into the een 6 small moulds. betw e divid and until well combined, should take about 2 hours.

Put in the fridge until it’s set – this mould in boiling water 6. To serve, dip the bottom of the de down onto a plate. upsi turn and for a couple of seconds

China meets Italy

119

Sugar and spice and all things nic

e!

SERVES 6 COSTS £2 INGREDIENTS 200g plain chocolate 4 eggs, separated 25g light muscovado sugar s crushed 4 cardamom pods, split and seed EQUIPMENT

e pan Whisk, 3 mixing bowls, spatula, sauc m into a bowl and place 1. Put the chocolate and cardamo gently melt. then r, wate over a pan of simmering s in one bowl and the 2. Separate the eggs, with the yolk to the yolks and whisk r suga the Add her. anot whites into k the egg whites until Whis . fluffy and until it becomes light able to lift out the whisk stiff peaks form – you should be t. poin a in stay will e and the egg whit add to the egg yolk 3. When the chocolate has melted, in – a little at a time – es whit egg the fold then ure, mixt d in. Try not to over mix until all the whites have been mixe out of the mousse. air at this point or you will lose the ingredients, pour into 4. Once you’ve combined all the and place into the lds mou l idua indiv one large bowl or serve. then fridge to chill for at least 1 hour,

120

To make your tum-bley rumble SERVES 2 COSTS £3 INGREDIENTS 60g butter ) 120g sugar (caster or demerara 120g flour 300g bramley apple 2 tbls water EQUIPMENT

epan, baking tray, Sharp knife, chopping board, sauc n, casserole dish spoo den woo l, peeler, mixing bow all of the flour and 1. To make the crumble combine the sugar until it’s of 60g in mix then ther butter toge cy. a breadcrumb consisten e. Place in pan with 60g 2. Peel and chop the bramley appl on a high heat with the Put r. wate tbls 2 and of the sugar n heat until apple is soft dow lid on to start with, then turn e. pure a but not dish and sprinkle over 3. Place the apple in small casserole the crumble. mark 4 / 180ºC for 4. Bake in a pre-heated oven at gas 30 minutes.

of our dishes – wherever in Stocks form the basis for stacks ps to sauces. These are two the world they’re from – from sou y to master, you can freeze classic stock recipes – dead eas g them out to defrost as them for up to six months, pullin and when you need them....

INGREDIENTS 4 raw chicken carcasses 1 whole head of garlic, cut in half 5 sticks of celery, chopped 2 leeks, chopped 2 onions, chopped 2 carrots, chopped 3 bay leaves 2 sprigs of rosemary 5 sprigs of thyme 1 small bunch of parsley 5 black peppercorns 4 litres cold water EQUIPMENT

, sharp knife, ladle A stock pot or very large saucepan stockpot and cover 1. Put the chicken carcasses in the boil, and simmer the to ly slow with cold water, bring you skim off the frothy sure e Mak . hour 1 for d vere unco scum that comes to the surface. r ingredients and 2. After an hour, add all of the othe inue to skim any more cont – s hour 2 er furth a for er simm r stir the stock or it will scum that froths on top, but neve be greasy when finished. and discard the bones 3. After 2 hours, strain the stock and reduce to 3 litres, heat the to rn and vegetables. Retu fat that has settled hard then allow to cool and remove the portions and keep ller sma into e divid now on top. You can 3 – 4 months for zer free in the fridge for 4 days or the ed. until need

122

INGREDIENTS 4 carrots, chopped ped 3 large onions, peeled and chop 4 sticks celery, chopped ½ bulb fennel, chopped stalk from a head of broccoli 4 tomatoes, cut in half 10 black peppercorns 2 bay leaves 3 sprigs of thyme 1 small bunch parsley 3 litres cold water EQUIPMENT

, a sharp knife, ladle A stock pot or very large saucepan pan and bring to 1. Put all of the ingredients in a large er uncovered simm and heat the ce the boil, then redu for 40 minutes. of the vegetables, then 2. After 40 minutes, strain out all stock by boiling until the ce redu and return to the heat to cool and use as Allow . you have approximately 2 litres . ions port ller sma in ze needed or free

INGREDIENTS 120g onion, finely chopped 3 cloves garlic, crushed 1 red chilli, finely chopped 1 tsp fennel seeds 50ml dark soy sauce 300ml tomato ketchup 1 tsp fresh ginger grated INGREDIENTS 500ml white wine vinegar 500g caster sugar diced 5cm piece ginger, peeled and finely diced 4 red chillies, deseeded and finely diced 10cm piece of cucumber, finely

EQUIPMENT

saucepan, grater, Sharp knife, wooden spoon, large jug g measurin processor and blend, 1. Put all of the ingredients in a food e. then use as directed in your recip

pan and bring to a boil; 1. Put the vinegar and sugar in a cool when ready. and off take and third a by ce redu mber and serve.

2. Add the chilli, ginger and cucu INGREDIENTS 175g strong white bread flour 1 tsp salt 1 tsp fast action dried yeast 1 tbls olive oil 120ml tepid water

INGREDIENTS 1 tbls chilli 1 tbls paprika ¼ tsp turmeric ½ tsp curry powder ½ ground fenugreek 2 tbls szechuan peppercorns 1 tbls sugar EQUIPMENT

Blender, pestle and mortar le and mortar Place all of the ingredients in a pest der. and grind or blend to a fine pow

EQUIPMENT

ng bowl Measuring jug, wooden spoon, mixi bowl and add the yeast 1. Put the flour in a large mixing oil and water. Mix using olive the add then salt, of and 1 tsp until a ball of dough s, hand your a spoon at first and then has formed. top and knead for 2. Tip the dough out onto your work if the dough is too flour little a ng addi tes, about 4– 5 minu the mixing bowl into back h sticky to handle. Put the doug place for 1 hour warm a in e leav – film cling with r and cove size. until it has doubled in

123

rs and mash (pg 26) Alex adores the good old bange ’s pie (pg 21) Fiona’s favourite is the shepherd ry (pg 108) Lucy loves Thai green chicken cur esecake (pg 116) Mike’s mad for our New York che ls (pg 111) Richie’s ravin’ about the musse oo (pg 65) Robbie’s relishing a pork vindal Dinner (pgs 6 –7).

Tony’s top tip is his Two Tin Curry

124

mmes which support of two important progra This book was created with the ool, and ng peoples’ education in Liverp have been set up to improve you Liverpool. in s onal culture of takeaway outlet change and improve the nutriti A bit about their work…

programme to take Extended Schools is a national ons for every forward the Government’s aspirati cial) to provide spe and school (secondary, primary l families with loca and ers /car their pupils, parents . Extended ices serv d nde exte of access to a core d vere before and services are activities mainly deli ks, weekends brea h after school, and during lunc and holidays. support the raising The aim of the programme is to uting to a child’s achievement agenda by contrib ential. It encourages pot full ability to achieve his or her disengaged and ing, hiev erac und parents and carers of in their children’s vulnerable students to participate ment of creative and education, through the develop the interest of ture innovative activities that cap ple. peo children and young ks at a strategic level Liverpool Extended Schools wor ters of schools, in the local authority and with clus e of activities rang a to ss helping them provide acce se activities The . day ol scho the and services beyond their families and help meet the needs of children, l need. communities, according to loca

126

Trading Standards In 2005/6 Liverpool City Council project to improve ng Department began a healthy eati ol. The project rpo Live of the health of the citizens gulated sectors unre t mos the of concentrated on one away establishments. of the food retail industry – take for such businesses In the UK there is no legal provision ply, or to show sup they to state what’s in the food The nutritional . food that of tent the nutritional con erally poor and balance in takeaway outlets is gen t food’ – deep ‘fas exacerbated by the demands of methods – king coo hy fat frying and other unhealt rie content. calo and fat ease incr which significantly purchased and Over 300 takeaway meals were content. One Chinese analysed for salt, fat and calorific k bean sauce with blac and meal, beef green pepper g of salt – nearly 27.6 tain con to d fried rice, was foun lt. Pizzas were found five times the 6g RDA for an adu fat and calories. of to contain both large amounts change the food to d nee The results show an urgent nts. hme blis esta y awa consumed from take Trust is funding the As a result, Liverpool Primary Care Trading Standards ol Eatright Liverpool project. Liverpo ol John Moores rpo Live with is working in partnership ent of takeaway cont al ition nutr the University to improve promising the taste, and restaurant food without com eal. texture, cost and customer app

And a big thank you to

A few words from Robbie... this book Without everyone mentioned here ed: pen would never have hap r for us and you Tony: This year has been a big yea again you’ve e Onc yet. t bes our and this book is e – Can Cook owes stood up and made the differenc you a lot. and have become Richie: You have a flair for it all have made a you y, Ton a real asset to us – like ks. difference – than

); Susan Roberts, Si and Charlotte (for letting us in...

O’Brien, ette Coll ies, Dav Angie Gilbert, Julie ren, Cur e Juli g, Lon hel Rac , Colin Wayland s, Deirdre and Will ise Lou s, Mill e Iren es, Jon Brian from Pizza Hut Emma (for the props), and Dave es). box a in Speke (for the pizz Thank you to our funders rpool Trading Liverpool Extended Schools, Live Health.

Standards (Eatright) and Taste for

you have worked Lucy: You and I know how hard coming together – to manage all that we have. It’s thank you.

Fiona: What can I say? You mak I love working with you.

e everything gel.

y feel. It’s dark and Mike: For creating that takeawa ’ve got a talent. you – ted wan we t funky – just wha they lift off the page.

Alex: The pictures are that good and bring it all to life It was great to watch you work – cheers.

127

Almonds 115 Anchovies 12 Apples 115, 116, 120 Aubergine, 45, 61, 75 Avocado, 83, 88

Bacon 12, 33 Banana 115, 119 Barley, 21 Basil 71, 72, 75, 76, 79, 111 Bay leaves 61, 62, 75 Bean sprouts 33, 38, 41, 104 Beef 16, 22, 34, 37, 71, 75, 79, 83, 87 Black bean sauce 34 Broad beans 94 Burgers 15, 16 Butter 26, 45, 57, 58, 119, 120

Cabbage 21, 53, 103 Cajun 9, 15 Capers 79 Caramel 115, 119 Cardamom 7, 61, 65, 107, 120 Carrot 7, 21, 22, 29, 33, 37, 41, 61, 71, 88, 103, 107 Cauliflower 65 Cayenne pepper 104 Celery 21, 71, 88 Cheddar cheese 45, 75, 83 , 84 Chicken 7, 9, 15, 26, 34, 37, 38, 41, 49, 58, 61, 84, 88, 93, 98, 103, 104, 108, 111 Chickpeas 46, 62 Chillies 37, 38, 41, 50 , 57, 58, 61, 62, 65, 66, 79, 83, 84, 87, 88, 93, 97, 103, 104, 107, 108, 111, 115 Chinese five spice 38 Chinese rice wine 33, 38 Chips 25 Chives 76 Chocolate, 119, 120 Chorizo 93, 94, 98 Chowder 12 Cinnamon 7, 45, 61, 62, 65, 87, 107 Cloves 61, 65, 107 Coconut milk 7, 61, 104, 107, 108, 111 Coriander 7, 41, 50, 53, 57, 58, 61, 65, 66, 83, 84, 88, 94, 98, 103, 104, 107, 108, 111 Courgettes 49, 61, 72, 75, 94 Cream 26, 58, 75, 97, 119

128

Cream cheese 71, 116 Creme fraiche, 61, 76, 83 Cucumber 41, 103, 107 Curry 7, 58, 61, 62, 65, 103, 107, 108, 111 Curry leaves 7, 57, 65

Digestive biscuits 116 Dough 123 Duck 41

Eggs 11, 12, 16, 22, 25, 29, 33, 38, 66, 76, 97, 98, 104, 107, 108, 116, 120

Fennel seeds 62 Fenugreek 58 Feta 45, 49, 50, 53 Fish 25, 50, 87, 108 Fishcakes 22 Fish sauce 103, 104, 108, 111 Flatbread 46, 49, 94

Garam masala 58, 61, 62, 65, 66 Guacamole 83 Gelatine 119 Ginger 33, 37, 38, 50, 57, 58, 61, 62, 65, 66, 103, 107, 108 Grapes 116 Gravy, 26 Green beans 108

Haddock 22 Hoi Sin sauce 41 Honey 104 Humous 46

Ice Cream 115 Kebabs 49, 53 Kidney beans 84, 87

Lamb 16, 21, 29, 45, 46, 50, 53, 58 Leeks 7, 12, 21, 88 Lemon 22, 38, 46, 49, 50, 53, 65, 103, 115, 116 Lemongrass 103, 107, 108, 111 Lentils 57 Lettuce 41, 49, 50, 53, 83, 84 Lime 41, 58, 83, 87, 103, 104, 107, 108, 111, 116 Linguine 79

Mangetout 33, 37, 103 Mango chutney 50 Meatballs 79 Mint 16, 45, 50, 53, 103 Mozzarella 72 Mushrooms 23, 25, 38, 49, 71, 76, 103, 107, 108 Mussels 93, 111 Mustard 12, 16, 25, 26, 66 Naan bread 66 Natural yoghurt 49, 50, 57, 58, 62, 66, 84 Noodles 33, 37, 38, 104 Olives 79, 94 Onion gravy 26 Oranges 116 Oyster sauce 34, 38 Paella 93 Pancakes 41 Paprika 46, 49, 53, 58, 62, 65, 84, 93, 94, 98 Parmesan 12, 45, 76 Parsley 29, 46, 71, 75, 76, 93, 97 Passata 58, 62 Pasta 71, 75, 76, 79 Pasty 22 Pastry 22, 25, 29, 33, 53, 57, 115 Peanuts 46, 104, 111 Peanut butter 41, 111 Pears 115, 116 Peas 21, 22, 25, 57, 61, 93 Peppers 34, 37, 38, 45, 49, 72, 75, 84, 93, 97, 98, 103 Pie 25 Pine nuts 45 Pilau rice 7, 62 Pitta bread 49, 50, 53 Pizza 72 Pork 33, 65, 104 Potatoes 15, 21, 22, 25, 29, 57, 61, 65, 66, 93, 97 Prawns 33, 38, 62, 104

Raisins 45 Raspberries 115 Ribs 9 Rice 7, 45, 58, 62, 93, 107 Red wine 71, 87

Saffron 93 Salsa 83 Sardines 50 Sausage 26 Sausage rolls 29 Sesame oil 33, 34, 37, 41, 104, 107 Sesame seeds 33 Spaghetti 71 Spice mix 123 Spinach 53, 71, 76, 97 Soup 26, 34, 88, 97, 98, 103 Sour cream 116 Soy sauce 33, 34, 37, 38, 41, 104, 107 Spring rolls 33 Squid 79 Star anise 41 Star fruit 116 Steak 25, 34, 107 Stew 94 Strawberries 115 Sugar 66, 72, 87, 94, 103, 104, 107, 111, 116, 119, 120 Swede 22 Sweetcorn 12, 34 Sweet chilli sauce 37, 41, 79, 84 Tagliatelle 76 Tahini 46 Tamarind 103 Tomatoes 45, 49, 50, 61, 62, 65, 71, 72, 75, 79, 83, 84, 87, 88, 93, 94, 97, 103 Tortillas 84, 88 Tortilla chips 83 Turnip 21

Vanilla 116, 119 Water chestnuts 33 Wedges 15 White wine 98, 111 White wine vinegar 58, 65 Worcester sauce 25 Wraps 84

Yeast 66

t food… But sadly, usually too Takeaways: convenient, comfor recipes bring the flavours of salty, too fatty and too oily. Our Greece, Italy, India, Mexico, classic America, Britain, China, of delicious ‘afters’ – straight Spain and Thailand – with plenty lthier, tastier, cheaper twist. to your kitchen and all with a hea take more than 20 minutes They’re not difficult – most won’t y – some are healthier than to prepare; some are ultra-health they’re all VERY tasty. And the takeaway alternative – but re, in fact, than your average there’s plenty of choice. Far mo local chippy... chips, chicken tikka masala, So – whether you fancy fish and e. And then there are noodles, kebabs or a pizza – they’re all her and stews. nachos, pad thai, pasties, soups n 100 recipes, with photos, TAKEAWAYS includes more tha costing for each dish, bringing step-by-step instructions and a und the world to your table. the tastes of takeaways from aro

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ISBN 978-0-9564649-0-3 PRICE £10