COOK SMART VERSION
T U R K I S H M E AT B A L L S
Fat
Saturates
44g 10g 63% 50%
Sugars
Salt
3g 4%
1·7g 28%
of the reference intake. See page 106. Carbohydrate 19g Protein 32g Fibre 3g
76
Some like it hot… …but for those who don’t, switch the hot and spicy mixed beans with taco mixed beans for a milder version.
VEGGIE CHILLI DOGS Serves 4 Takes 25 mins Cost per serve 87p
PAGE 7
4 large frozen vegetarian sausages 3 tbsp olive oil 1 small red onion, chopped 1 x 290g tin hot and spicy mixed beans 4 tbsp tinned chopped tomatoes 4 sliced pickled jalapeño chillies, chopped 1/2 x 31g pack coriander, stalks chopped and leaves reserved 1/2 lime, juiced 4 brioche hot dog rolls 60g Cheddar cheese, grated oven fries, cooked to pack instructions, to serve (optional) coleslaw, to serve (optional)
1 Heat the oven to gas 6, 200°C, fan 180°C and line a baking tray with nonstick baking paper. Brush the sausages with 1 tbsp oil, then cook according to pack instructions. 2 Meanwhile, heat the remaining oil in a frying pan and cook the onion for 5 minutes. Add the beans, tomatoes and the jalapeño chillies. Bring to the boil,
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then turn down the heat and simmer for 5 minutes. Stir in the coriander stalks and the lime juice. 3 Once the sausages are cooked, slice the brioche rolls to the base, taking care not to cut through. Fill each with a sausage and the bean mixture, top with the grated cheese, then return to the warm oven until melted. To serve, garnish with the coriander leaves and serve alongside oven fries, coleslaw and ketchup, if you like. Each serving contains Energy
1703kJ 406kcal 20%
Fat
Saturates
16g 6g 23% 30%
Sugars
Salt
7g 8%
1·9g 32%
of the reference intake. See page 106. Carbohydrate 41g Protein 21g Fibre 8g
Perfect pa rtners finest* C oleslaw , Sweet 70p/ 180 Potato g (39p/ Oven Ch 100g) D ips, ollop on £2·29/5 your veg 0 0g gie (46p/10 sausage 0g) to add Ideal if y a bit of c ou fancy runch a chang to your e from hot dog . regula r chips.
CLIENT
Energy
2468kJ 593kcal 30%
PRODUCTION
Each serving contains
ART
1 In a shallow bowl, soak the bread in the milk. Put the lamb, spices and garlic in a food processor, add the soaked bread and pulse a couple of times to combine. Roll the lamb mixture into 24 meatballs of equal size and set aside on a plate. 2 Heat 1 tbsp oil in a large frying pan and brown half the meatballs all over. Repeat with another 1 tbsp oil and the remaining meatballs. 3 Once browned, set the meatballs aside on a plate. Add the remaining 1 tbsp oil to the frying pan and cook the shallot and onion for 2-3 minutes. Stir in the flour and cook for a further minute, then pour in the stock, stirring, before returning the meatballs to the pan. Cover with a lid and simmer gently for 12-15 minutes, until the meatballs are cooked and the gravy has thickened. 4 Serve the meatballs topped with the houmous, pine nuts and chopped herbs. Scatter over the sumac and pomegranate seeds and serve with the couscous.
SUBS
2 slices white bread 150ml milk 1 x 500g pack minced lamb 1 tsp ground allspice 1/2 tsp ground cinnamon 1 garlic clove, crushed 3 tbsp olive oil 1 tbsp very finely chopped shallots 1 tbsp very finely chopped red onion 1 tbsp plain flour 300ml chicken stock To serve 1 x 200g tub houmous 2 tbsp pine nuts, toasted handful chopped fresh dill handful chopped mint leaves handful chopped flat-leaf parsley 1/2 tsp sumac (optional) 2 tbsp pomegranate seeds (optional) couscous, cooked to pack instructions (optional)
REPRO OP
Serves 4 (Freeze meatballs only) Takes 35 mins Cost per serve £2·14