Wh at’s co oking
Serves 2 Takes 25 mins Cost per serve £2·82 1 tsp olive oil 50g butter 2 sea bass fillets, skin lightly scored ½ Savoy cabbage, shredded 150g frozen peas 100ml cider
1 Heat the olive oil and butter in a frying pan. Season the fillets, and add them to the pan, skin-side down. Fry over a high heat for 3 minutes, or until the skin is crisp and the butter has started to brown. Turn the fish over and fry for 1-2 minutes more, until cooked through. Remove the fillets from the pan and keep warm. 2 Add the cabbage and peas to the pan and toss to coat in
SPICED CHICKEN WITH AU B E R G I N E P I L A F Serves 2 Takes 50 mins Cost per serve £1·82 2 tsp olive oil 1 aubergine, cut into chunks ½ tsp cinnamon 25g currants 150g basmati rice 400ml chicken stock 25g butter 2 chicken breasts 1 tsp allspice 50g flaked almonds handful parsley, chopped
1 Preheat the oven to gas 4, 180°C, fan 160°C. Heat half the oil in a lidded ovenproof pan. Add the aubergine and fry, over a high heat, until golden all over. 2 Stir in the cinnamon, currants and rice. Fry for 1 minute more until all the grains are coated in the oil, then pour in the stock with 100ml water.
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the butter. Once the cabbage has wilted, pour in the cider and season well. Bring to the boil and cook for 2 minutes, or until slightly reduced. 3 To serve, divide the cabbage and pea mixture between 2 plates and top each with a sea bass fillet. Drizzle over the cider butter. Each serving contains Energy
2656kJ 638kcal 32%
Fat
Saturates
45g 18g 64% 89%
Sugars
Salt
6g 7%
2·9g 48%
of the reference intake. See page 104. Carbohydrate 6g Protein 50g Fibre 4g
Top tip
This recipe works well with any white fish, such as haddock or cod. For a more filling dish, serve it with creamy mash or buttered new potatoes.
3 Stir in the butter and season well. Cover and transfer to the oven. Cook for 20 minutes, or until the liquid has been absorbed and the rice is cooked. 4 Meanwhile, put the chicken between 2 sheets of clingflim. Bash with a rolling pin to thin the meat into an escalope. Remove the clingfilm and scatter over the allspice; season well. 5 Heat the remaining oil in a frying pan. Add the chicken and fry over a high heat for 3-5 minutes on each side, until cooked through with no pink meat remaining. 6 Divide the pilaf between 2 shallow bowls. Cut each chicken breast in half lengthways and arrange over the rice. Spoon over the pan juices. Scatter over the almonds and parsley to serve. Each serving contains Energy
3193kJ 759kcal 38%
Fat
Saturates
Sugars
Salt
30g 9g 13g 0·9g 43% 43% 15% 16%
of the reference intake. See page 104. Carbohydrate 77g Protein 50g Fibre 2g
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P R AW N S W I T H PA P R I K A CO U S CO U S A N D G A R L I C S AU C E Serves 2 Takes 20 mins Cost per serve £3·67 1 fennel bulb, sliced, fronds reserved 1 red pepper, seeded and sliced 1 red onion, finely diced 1 tsp hot smoked paprika 2 tbsp olive oil 125g couscous 150ml hot veg stock 1 x 240g pack frozen jumbo raw king prawns, defrosted 1 garlic clove, finely sliced small handful parsley, roughly chopped For the garlic sauce 2 slices of bread, torn 1 red chilli, roughly chopped 2 garlic cloves, crushed small pinch saffron, infused in 1 tbsp boiling water 100ml olive oil
G O R G O N ZO L A TA R T L E T S Serves 2 Takes 55 mins, plus chilling Cost per serve £1·69 40g walnuts 200g lighter shortcrust pastry, torn into pieces flour, for dusting 1 tsp olive oil 1 each red and yellow pepper, finely sliced 1 tsp thyme leaves 4 eggs, beaten 1 tbsp double cream 40g Gorgonzola, diced rocket, to serve
1 Preheat the oven to gas 4, 180°C, fan 160°C. In a food processor, whizz the nuts until chopped. Add the pastry and whizz again. Remove, wrap in clingfilm and chill for 20 minutes. 2 On a floured work surface, roll out the pastry to the thickness of a pound coin. Cut in half and
1 Preheat the oven to gas 6, 200°C, fan 180°C. In a small baking dish, toss the fennel, pepper, onion, paprika and 1 tbsp olive oil with a little seasoning. Cook for 15 minutes. 2 Meanwhile, make the garlic sauce. In a food processor, whizz the bread, chilli and garlic to a fine crumb. Add the saffron liquid and a pinch of salt. Gradually pour in the oil, mixing until smooth. Set aside until needed. 3 Stir the couscous through the veg, add the stock and return to the oven for a further 5 minutes. 4 Heat the remaining oil in a frying pan. Add the prawns and garlic and fry until the prawns are pink and cooked through. 5 Toss the prawns through the couscous and scatter over the the parsley and fennel fronds. Serve with the garlic sauce. Each serving contains Energy
3580kJ 857kcal 43%
Fat
Saturates
Sugars
Salt
47g 7g 13g 2·8g 67% 35% 15% 47%
of the reference intake. See page 104. Carbohydrate 78g Protein 35g Fibre 6g
use to line 2 x 12cm fluted tart tins. Prick the bases with a fork, then line with nonstick baking paper and baking beans. 3 Bake for 15 minutes. Remove the beans and paper, then bake for 10 minutes more. Remove and leave to cool slightly. Reduce the oven to gas 3, 170°C, fan 150°C. 4 Meanwhile, heat the oil in a frying pan. Add the peppers and thyme and cook over a medium heat for 15 minutes, or until softened. Leave to cool a little. Combine the eggs and cream in a jug. 5 Divide the peppers and egg mixture between the pastry cases. Scatter over the cheese and bake for 10-15 minutes, or until set. Serve with rocket. Each serving contains Energy
3378kJ 810kcal 41%
Fat
Saturates
Sugars
Salt
55g 19g 12g 1·5g 78% 94% 13% 24%
of the reference intake. See page 104. Carbohydrate 52g Protein 28g Fibre 5g
RECIPES NATALIE THOMSON PHOTOGRAPHY ADRIAN LAWRENCE FOOD STYLING SUE HENDERSON PROP STYLING REBECCA NEWPORT
B U T T E RY S E A B A S S FILLETS WITH CIDERBRAISED GREENS