P L O U G H M A N’S TA R T Serves 6 Takes 35 mins Cost per serve 41p 375g pack ready-rolled lighter puff pastry 1 tbsp olive oil 1 large red onion, thinly sliced 1½ tsp clear honey 1 tsp wholegrain mustard 1 tbsp red wine vinegar 100g extra mature Cheddar, thinly sliced handful watercress 1 small Cox or Gala apple, cored and thinly sliced piccalilli, to serve (optional)
COOK’S TIP For a spicy kick, try adding 2 tsp hot horseradish sauce to the food processor with the soft cheese. S M O K E D K I P P E R PÂT É W I T H M E L B A T OA S T S Serves 6 Takes 20 mins Cost per serve 48p 6 slices medium white bread 240g pack smoked kippers with butter 8 radishes, sliced 3 tbsp 50% less fat soft cheese 1 spring onion, finely sliced, green and white parts separated 1 small lemon, zested, plus 1 tbsp juice 10g fresh dill, chopped (optional) ½ cucumber, finely sliced
1 Preheat the oven to gas 4, 180˚C, fan 160˚C. Toast the bread. Use a serrated knife to trim and discard the crusts, then carefully cut horizontally through the middle of each slice to make 2 thinner slices. Halve (or quarter) on the diagonal and arrange on a baking 32
tray. Bake for 3-4 mins until golden and crisp; set aside. 2 Cook the kippers to pack instructions. Remove from the packaging and set aside until cool enough to handle. Meanwhile, cut 3 of the radish slices into matchsticks; set aside to garnish. 3 Remove and discard the skin and any bones from the kippers, then put in a food processor with the soft cheese. Pulse until combined, then tip into a bowl and stir through the spring onion whites, the lemon zest and juice, and a grind of black pepper. Garnish with the spring onion greens, radish matchsticks and dill, if using, and serve with the Melba toast, cucumber and remaining sliced radish. Each serving contains Energy
798kJ 190kcal 10%
Fat
Saturates
8g 2g 12% 12%
Sugars
Salt
2g 2%
1.4g 23%
of the reference intake. See page 8. Carbohydrate 18g Protein 11g Fibre 1g High in protein; high in vitamin D
1 Preheat the oven to gas 6, 200˚C, fan 180˚C. Unroll the pastry, keeping it on the paper, then place on a large baking sheet. Score a border about 2.5cm from the edges, taking care not to cut all the way through. Prick inside the border all over with a fork, then bake for 15 mins. 2 Meanwhile, heat the oil in a pan over a medium heat and add all but a few slices of the onion. Add ½ tsp honey; season and fry gently for 6-8 mins until soft. Stir in the mustard; set aside. In a bowl, mix the vinegar, 1 tbsp water and the remaining honey with a pinch of salt. Add the reserved onion; set aside. 3 Press down the pastry base with the back of a spoon, then cover the base with sautéed onions; scatter over threequarters of the cheese. Bake for 5 mins, then transfer to a serving board. Arrange the watercress, remaining cheese and the apple over the top. Drain the pickled onion and scatter over the top. Serve with the piccalilli, if using. Each serving contains Energy
1523kJ 364kcal 18%
Fat
Saturates
19g 9g 27% 47%
Sugars
Salt
6g 7%
0.8g 14%
of the reference intake. See page 8. Carbohydrate 38g Protein 10g Fibre 2g