FOOD | WEEKEND
SLOW-COOKED C H I C K E N KO RM A Serves 6 Takes 1 hr 30 mins Cost per serve £1.35 1 tbsp vegetable oil £ Ô ¸ ¨« ¸  㨫£¨ »» ãÛ ¨ »ó £ ¢ Éû  / «  «ÂÛÔ« Û Á«ö £ ¶ ¸É Á Ô Ûã £ ã«Â ¨« ¸Ô Û «Â ¨ »¢ £ Âã»÷ èÛ¨ ã ÛÔ ãÉÁ ãÉ Ôè ¨« ¸  ÛãÉ ¸ ÔÉã Á èÔ ãÉ Á» £ èãã Âèã ÛÖè Û¨ Ô »  èã «ÂãÉ Á « ã ÛÔ £ ãÉ Ûã ¸ »ÁÉÂ Û £ Ûè»ã Â Û É «Û«ÂÛ £ ¢ Û¨ É «  É裨»÷ ¨ÉÔÔ
1 Preheat the oven to gas 6, 200°C, fan 180°C. Heat the oil in a large, ovenproof frying pan over a medium heat and fry the chicken for 5-10 mins until golden. Remove from the pan; set aside. 2 Add the base mix to the pan and cook for 5 mins. Stir in the korma paste and cook for 2 mins. Stir in the chicken, chickpeas, tomato purée, stock and squash; season. Transfer to the oven and cook for 20 mins. Reduce the oven to gas 4, 180°C, fan 160°C and cook for a 40 mins until the chicken and squash are tender. Top with the almonds, sultanas and coriander to serve. Each serving contains Energy
1482kJ 353kcal 18%
Fat
Saturates
Sugars
Salt
17g 5g 13g 1.5g 25% 23% 14% 25%
of the reference intake. See page 105. Carbohydrate 24g Protein 24g Fibre 6g 1 of your 5-a-day; high in protein
C AU L I F L O W E R & P O TAT O C U RRY Serves 6 Takes 1 hr 20 mins Cost per serve 91p » £ 軫 Éô èã «ÂãÉ Ûã ¸Û Éèã Á 㨫 ¸ » ó Û Û ó £ Â ô ÔÉã ãÉ Û ¨ »ó 2 tbsp vegetable oil
ãÛÔ £ Éè ãèÁ « ãÛÔ Á «èÁ è ÷ ÔÉô £ ¢ Éû  / «  «ÂÛÔ« Û Á«ö ãÛÔ £ Á Á Û » Á» Ô ÛÛ ã ó £ ã » ÛãÉ ¸ ÔÉã Á èÔ ãÉ Á» £ ¢ Éû  ô¨É» » ¢ ÛÔ«Â ¨ £ ¢ Û¨ É «  ¨ÉÔÔ ¨«»»« ¨ÉÔÔ »«Á èã «ÂãÉ ô £ Û ãÉ Û ó
1 Preheat the oven to gas 6, 200°C, ¢  Ÿ Vèã 㨠軫 Éô 軫 Éô » ó Û Â ÔÉã ãÉ Û «Â lipped oven tray (40 x 28 x 2cm). Combine 1 tbsp oil, the turmeric and 1 tsp curry powder in a small bowl; season. Brush over the top Û« É¢ 㨠軫 Éô  potatoes. Roast for 20 mins, then remove from the tray and set aside. 2 Meanwhile, heat the remaining oil in a frying pan and fry the Indianinspired base mix for 5 mins over a medium heat. Add the remaining curry powder and garam masala and cook for 1 min. Tip into a blender, add the passata and stock, then blitz until smooth. Pour back into the pan over a medium heat, add the spinach and season; cook for 5 mins until the spinach has wilted. 3 Pour the sauce into the tray that was used to roast the veg. Put 㨠軫 Éô  ÔÉã ãÉ Û É top, golden side up, and cook for 35-40 mins. Scatter with coriander and chilli; serve with lime wedges. Each serving contains Energy
Fat
Saturates
Sugars
Salt
580kJ 138kcal 7%
6g 8%
1g 4%
8g 9%
0.9g 15%
For the raita £  ãè » ÷É£è ã è èÁ  »÷ ¨ÉÔÔ ãÛÔ èÁ«Â Û Û ãÉ Ûã èÛ¨ » ÁÉ ¶è«
É £ ã Â £ Âã»÷
1 Vèã ã¨ Û »¢ «Û«Â£ Éè ÷É£è ã 1 tbsp oil, garlic and coriander in a bowl; season. Mix until it forms a »» 㨠 ã«Ô ÉÂãÉ »«£¨ã»÷ Éè surface and knead for 3-4 mins until smooth. Return to the bowl, cover with a tea towel and leave for 15 mins to rest. 2 Divide the dough into 6 equal pieces and roll out on a lightly Éè Ûè ¢ ãÉ Á ÉèÂ Û Heat a frying pan over a high heat, èÛ¨ ¨ ã ô«ã¨ »«ãã» É«» and fry for 1-2 mins each side until golden and slightly risen. Cover to keep warm and repeat with the Á «Â«Â£ É«»  ã Û 3 Meanwhile, mix together the raita ingredients in a small bowl; season. ] ó ô«ã¨ 㨠ã Û Each serving contains Energy
1352kJ 320kcal 16%
Fat
Saturates
Sugars
Salt
6g 6%
0.9g 15%
9g 3g 12% 14%
of the reference intake. See page 105. Carbohydrate 54g Protein 10g Fibre 3g High in protein; source of calcium
K AC H U M B E R S A L A D Serves 6 Takes 5 mins Cost per serve 21p
Kachumber salad
» £ ãÉÁ ãÉ Â »÷ ¨ÉÔÔ ÛÁ »» É«É  »÷ ¨ÉÔÔ è èÁ  »÷ ¨ÉÔÔ » ÁÉ ¶è« £ ¢ Û¨ É «   »÷ ¨ÉÔÔ
of the reference intake. See page 105. Carbohydrate 15g Protein 6g Fibre 4g 2 of your 5-a-day; source of protein
G A RL I C & C O RI A N D E R F L AT B RE A D S W I T H R A I TA
Mix all the ingredients together and season.
Serves 6 Takes 30 mins Cost per serve 84p £ Û »¢ «Û«Â£ Éè Ô»èÛ öã ¢É èÛã«Â£ £  ãè » ÷É£è ã
2 tbsp vegetable oil £ »« »Éó  »÷ ¨ÉÔÔ £ ¢ Û¨ É «  ¨ÉÔÔ
Each serving contains Energy
Fat
Saturates
Sugars
Salt
48kJ 11kcal 1%
0g 0%
0g 0%
2g 2%
0.2g 3%
of the reference intake. See page 105. Carbohydrate 2g Protein 1g Fibre 1g High in protein
For more Indian-inspired recipes, visit tesco.com/recipes
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