P I C K ’ N’ M I X C O RN Serves 6 Takes 15 mins Cost per serve 98p Source of folate 6 large corn on the cobs For the chilli cheese 2 tbsp light mayonnaise 2 tsp lemon juice 20g vegetarian hard cheese, finely grated 1 tsp chilli flakes For the jalapeño butter 20g salted butter, softened 6 sliced jalapeños from a jar, chopped 1 green chilli, seeded and finely chopped 1 lime, zested For the coconut sugar 25g desiccated coconut 25g golden caster sugar 1 tbsp butter, melted
1 For the chilli cheese, mix the mayo, lemon juice and cheese in a bowl. 2 To make the jalapeño butter, simply mash all of the ingredients together. 3 For the coconut sugar, toast the dessicated coconut in a frying pan over a low heat, stirring until golden brown. Mix straight away with the sugar, a little salt and plenty of black pepper. 4 Cut each corn cob into 3 smaller chunks. Bring a pan of water to the boil, add the cobs and simmer for 3-4 mins, until tender when pierced with a knife. Drain, then divide into 3 batches. 5 Brush the cheesy mayonnaise over one batch of corn, then sprinkle with the chilli flakes. Spoon the jalapeño butter over the second batch. Toss the third batch in the melted butter and sprinkle over the coconut sugar. Let your guests dig in with their hands, or poke a skewer into each cob to serve. Each serving contains Energy
739kJ 190kcal 10%
Fat
Saturates
11g 6g 15% 29%
Sugars
Salt
7g 7%
0.4g 6%
of the reference intake. See page 146. Carbohydrate 20g Protein 5g Fibre 4g
S ATAY F RI T T E RS Serves 6 Takes 25 mins Cost per serve 33p Source of vitamin B12 1 x 210g tin chickpeas, drained 2 tbsp peanut butter
62
2 eggs 75g self-raising flour 50ml milk 1 tsp bicarbonate of soda 1 tbsp soy sauce 1 tbsp sweet chilli sauce, plus extra to serve 1 large carrot, grated 4 spring onions, finely sliced sunflower oil, for greasing 2 tbsp salted peanuts, roughly chopped handful mint leaves, to serve
1 Preheat the oven to gas 2, 150°C, fan 130°C. Put the chickpeas, peanut butter, eggs, flour, milk, bicarbonate of soda, soy and sweet chilli sauces into a food processor. Blitz to a smooth batter. 2 Mix the carrot and spring onions into the batter. Grease a frying pan with oil. 3 Spoon tablespoons of batter into the pan and cook in batches, for 2-3 mins each side, until golden. Transfer to the oven to keep warm while you cook the remaining fritters, greasing the pan with a little oil for each new batch. 4 Pile the cooked fritters onto a platter, drizzle with sweet chilli sauce and sprinkle with the peanuts and mint. Each serving contains Energy
785kJ 187kcal 9%
Fat
Saturates
10g 2g 14% 10%
Sugars
Salt
4g 5%
1.1g 18%
of the reference intake. See page 146. Carbohydrate 19g Protein 8g Fibre 3g
K E E M A L A M B S L I D E RS Makes 6 (freeze uncooked burgers only) Takes 35 mins, plus cooling and chilling Cost per serve £1.19 High in protein; source of vitamin B12 1 small onion, diced 3 tbsp tikka curry paste 200g frozen peas 1 x 500g pack lamb mince 2 tsp ground turmeric 1 x 30g pack fresh coriander, stalks finely chopped and leaves roughly chopped 1 lemon, juiced 1 red chilli, seeded (optional) and finely chopped 6 white snack rolls, halved 1 x 70g bag rocket Greek yogurt, to serve (optional)
1 In a frying pan, gently cook the onion with the curry paste until soft, then leave to cool completely. Meanwhile,
cook the peas in a pan of boiling water for 3-4 mins. Drain, then leave to cool. 2 Put the onion mixture in a large bowl and add the lamb and turmeric. Season, then add the chopped coriander stalks and half the leaves. Use your hands to combine, then shape into 6 mini burgers. Put on a tray and chill for at least 30 mins before cooking. 3 Just before you cook the burgers, mash the peas with the lemon juice, chilli and remaining coriander leaves. 4 Grill the burgers for 5-8 mins each side, until juicy and cooked through. Toast or griddle the rolls. Fill each roll with a handful of rocket, a dollop of yogurt (if using), a burger and a generous spoonful of mashed peas. Each slider contains Energy
1352kJ 322kcal 16%
Fat
Saturates
Sugars
Salt
7g 8%
0.9g 15%
14g 6g 20% 28%
of the reference intake. See page 146. Carbohydrate 26g Protein 24g Fibre 6g
H A L L O U M I F RI E S Serves 6 Takes 15 mins Cost per serve 82p 75g plain flour 2 tsp smoked paprika 2 x 250g pack halloumi, cut into chips sunflower oil, for frying 2 tbsp chopped coriander 1 red chilli, seeded and finely chopped 1 x 150g pot fat-free natural yogurt
1 In a bowl, mix the flour and paprika, then use to lightly coat the halloumi. 2 Add the oil to a wide, deep, heavybased pan, so that it fills to a depth of about 11/2cm, and heat until sizzling. Add a few pieces of halloumi at a time and fry for 1-2 mins, turning with tongs, until golden and crispy all over. Transfer to a piece of kitchen paper and repeat with the remaining halloumi. 3 Sprinkle the fries with salt, toss to coat, then divide between paper cones or bowls. Stir the coriander into the yogurt; season. Scatter the chilli over the fries and serve with the yogurt. Each serving contains Energy
1525kJ 367kcal 18%
Fat
Saturates
26g 15g 38% 75%
Sugars
Salt
3g 3%
2.7g 45%
of the reference intake. See page 146. Carbohydrate 13g Protein 21g Fibre 1g