FESTIVE FEAST
I TA L I A N S A L A D B OW L S Serves 8 GF Takes 10 minutes Cost per serve 49p
Mix 60g salad leaves with 3 tbsp sliced black olives and 250g blanched green beans. Whisk together 3 tbsp olive oil with 1 tbsp white wine vinegar, 3 tbsp finely chopped basil, dill and parsley; season well. Toss the leaves, olives and beans in the dressing. Spoon into 8 small bowls and top with 1 thinly sliced conference pear and 75g dolcelatte cheese, cut into chunks. Each serving contains
H O U M O U S B OW L S WITH SPICED LAMB Serves 8 DF Takes 35 mins Cost per serve 93p
Energy
420kJ 101kcal 5%
Fat
Saturates
9g 3g 15% 14%
Sugars
Salt
3g 4%
0·5g 8%
of the reference intake. See page 194. Carbohydrate 4g Protein 3g Fibre 2g
Preheat the oven to gas 6, 200°C, fan 180°C. Slice 4 wholemeal pittas into triangles, drizzle with olive oil and bake for 15 minutes, or until crisp. Divide 600g houmous between 8 small bowls and allow to come to room temperature. Heat 1 tbsp olive oil in a frying pan and cook 1 diced red onion for 7 minutes. Add 2 finely chopped garlic cloves, ½ tsp ground cinnamon and 1 tsp ground cumin; stir to combine. Add 400g minced lamb, season well then fry until browned and cooked through. Spoon the lamb into the houmous bowls, then scatter with a handful toasted pine nuts and chopped mint leaves. Serve the pitta triangles wedged into the edges of the bowls for dipping. Each serving contains Energy
1897kJ 456kcal 23%
Fat
Saturates
32g 6g 45% 28%
Sugars
Salt
2g 2%
1·2g 20%
of the reference intake. See page 194. Carbohydrate 22g Protein 19g Fibre 6g
P E R S I A N W H O L E G R A I N B OW L S Serves 8 V Takes 35 mins Cost per serve 65p
Preheat the oven to gas 6, 200°C, fan 180°C. Toss 500g diced butternut squash with 1 tbsp olive oil, 2 tbsp za’atar; season and roast for 25 minutes. Heat 2 x 250g packs wholegrain rice with wheatberries, pinto beans and bulgur wheat according to pack instructions. Toss with 1 tbsp olive oil and 1 tbsp balsamic vinegar, and season. Divide into 8 bowls. Divide 2 x 400g tins rinsed chickpeas between the bowls, then spoon over the squash. Scatter over dried cranberries. Mix 4 tbsp Greek yogurt with a pinch of salt and ½ a crushed garlic clove, put a dollop on each bowl and drizzle with olive oil. Finish with 70g rocket on top. Each serving contains Energy
Fat
Saturates
Sugars
Salt
1192kJ 284kcal 14%
11g 15%
2g 9%
7g 8%
1·0g 16%
of the reference intake. See page 194. Carbohydrate 35g Protein 10g Fibre 9g
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