Serves 2 Takes 20 mins Cost per serve £2 PAG E7
100g bulgur wheat 2 lemons, zested and juiced 3 tbsp extra-virgin olive oil 150g roast chicken breast, shredded large handful mint leaves large handful flat-leaf parsley leaves 4 spring onions, thinly sliced ½ cucumber, seeded and diced 125g cherry tomatoes, halved 100g pomegranate seeds
spoon the mixture into 4 individual rectangular pie dishes measuring approximately 18 x 13cm (or see expert tips, below right). Top each with pastry. Seal the pies by pressing down on the rim of the dish. Brush with the beaten egg. Make a small hole or slit in the middle of the pie to allow steam to escape while cooking. 4 Bake in the oven for 35 minutes, or until the pastry is crisp and golden. Each pie contains Energy
2497kJ 596kcal 30%
Fat
Saturates
24g 11g 34% 56%
Sugars
Salt
7g 8%
1·8g 30%
of the reference intake. See page 114. Carbohydrate 63g Protein 32g Fibre 5g
V I E T N A M E S E B AG U E T T E 1 Put the bulgur wheat in a pan of cold water. Bring to the boil and simmer for 8-10 minutes, or until tender. 2 Fluff up the softened bulgur wheat with a fork and add the lemon zest and juice, oil and a pinch of sea salt. Toss with the remaining ingredients and divide between 2 plates to serve. Each serving contains Energy
2053kJ 488kcal 24%
Fat
Saturates
Sugars
Salt
20g 3g 10g 0·7g 28% 16% 11% 12%
of the reference intake. See page 114. Carbohydrate 50g Protein 31g Fibre 5g
C H I C K E N , TA R R AG O N AND MUSHROOM PIES Makes 4 (freeze whole pies) Takes 55 mins Cost per serve £1 375g lighter ready rolled puff pastry, cut into 4 rectangles 1 tbsp butter 1 onion, finely chopped 200g chestnut mushrooms, quartered 3 tbsp plain flour 1 tsp mustard powder 400ml chicken stock 2 tbsp red wine vinegar 300g roast chicken, roughly chopped 3 tbsp fresh tarragon, chopped 100g frozen peas 1 egg, beaten
1 Preheat the oven to gas 7, 220°C, fan 200°C and put the pastry rectangles in the fridge. 2 In a saucepan, melt the butter over a medium heat. Add the onion, mushrooms and some seasoning and cook for 5 minutes, or until soft. Add the flour and mustard powder and stir for 2 minutes. Add the stock and vinegar. Stir for roughly 5 minutes, until the sauce thickens. 3 Mix in the chicken, tarragon and peas, then 70
Makes 1 Takes 15 mins Cost per serve £1·97 1 carrot, julienned or cut into fine strips 2 tbsp rice wine vinegar 2 tsp mayonnaise 2 tsp sriracha or sweet chilli sauce, plus extra for drizzling ½ white baton, sliced in half 1/4 cucumber, cut into thin slices 100g roast chicken, pulled (see tip) 2 tbsp fresh coriander and mint leaves ½ red chilli, seeded and thinly sliced
1 Put the carrot in a small bowl and cover with the vinegar and a small pinch of salt. Set aside for 10 minutes, then drain. 2 Mix the mayonnaise and sriracha or sweet chilli sauce and spread over the inside of the baton. Add the cucumber slices, then the chicken, carrot, herbs and chilli. Drizzle with a little extra sriracha or sweet chilli sauce, if you like, then close with the other baton half. Each baguette contains Energy
2366kJ 561kcal 28%
Fat
Saturates
Sugars
Salt
15g 3g 18g 2·1g 21% 16% 20% 35%
of the reference intake. See page 114. Carbohydrate 69g Protein 37g Fibre 9g
C H I C K E N , SW E E TCO R N A N D WAT E R C R E S S R I S OT TO Serves 4 GF (gluten-free only if making own stock – see expert tip, right) Takes 45 mins Cost per serve £1·12 500ml reduced salt chicken stock (or make your own stock – see expert tip, right) 1 tbsp butter 1 small onion, diced
For more delicious chicken recipes, visit tesco.com/realfood
250g arborio rice 125ml white wine 1 x 200g tin sweetcorn in water, drained 200g roast chicken, roughly chopped 1 x 85g pack watercress 75g half fat mozzarella, cubed 25g Parmesan, grated (optional)
1 In a saucepan, heat the stock with 400ml water until simmering. Melt the butter in a separate pan set over a medium heat. Add the onion to the butter and cook for 5 minutes, or until soft. Add the rice and cook for 2-3 minutes, until slightly translucent. Pour in the wine and, once it’s absorbed, add the stock one ladle at a time, stirring constantly. Wait until each ladle of stock has been absorbed before you add another. Once half the stock has been used, stir through the sweetcorn and chicken. 2 Keep adding stock as before until the rice is soft but still slightly al dente (this should take about 20 minutes). You may not need to use all the stock. Once cooked, stir in the watercress and the mozzarella. 3 To serve, spoon into bowls and sprinkle with grated Parmesan, if using. Each serving contains Energy
1911kJ 452kcal 23%
Fat
Saturates
10g 4g 28% 22%
Sugars
Salt
6g 6%
1·4g 23%
of the reference intake. See page 114. Carbohydrate 66g Protein 24g Fibre 2g
Expert tips To make a tasty stock, roast the carcass at gas 6, 200°C, fan 180°C with 2 peeled and halved onions, 2 peeled and halved carrots and 4 trimmed celery sticks for 45 minutes, or until golden. Put in a stock pot or large, deep pan with 1 garlic bulb, halved lengthways, and a handful of flat-leaf parsley. Add enough water to cover the ingredients by 4cm. Simmer on a very low heat for 3 hours with the lid open slightly. Do not stir or it will go cloudy. Drain into a clean pot and season to taste. The cooled stock will keep for a week in the fridge or can be frozen for up to 6 months. To pull the chicken, put it on a chopping board and use two forks to shred the meat. If you’d prefer to make one large pie, use a deep round 21cm pie dish or 22cm x 14cm rectangular dish. Once filled, cover with the pastry and trim to fit. Bake as per step 4.
RECIPES JENNIFER JOYCE PROP STYLING JENNY IGGLEDEN PHOTOGRAPHY STUART OVENDEN FOOD STYLING JOY SKIPPER
P O M E G R A N AT E TA B B O U L E H
