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RECIPES DEREK SARNO PHOTOGRAPHY GARETH MORGANS FOOD STYLING MIMA SINCLAIR PROP STYLING TAMZIN FERDINANDO
DF GF Serves 6 Takes 1 hr 10 mins plus cooling Cost per serve 31p
48
6 small sweet potatoes (about 1kg) 1-2 tsp olive oil ã ÛÔ ¨«  öÛ ÛÔ «Â¸» Û ãÛÔ ÛÁɸ Ô Ô «¸
1 Preheat the oven to gas 6, 200°C, fan 180°C. Brush the potatoes with the oil, put on a baking tray and roast for 45-50 mins until soft. Remove and leave to cool completely, then use your ¨ Â Û ãÉ Ô » É ã¨ Û¸«Â ¸ ԫ£ 㨠potato whole. Discard the skin. 2 On a plate, mix the seeds with the paprika and some seasoning. Roll each potato in the mix to coat, return to the baking tray and roast for 10-15 mins until crispy. Set aside. To freeze: Once coated, wrap each ÔÉã ãÉ «Â Éè » »«Â£ »Á É ¢ û û«Ô £Û & û ¢É èÔ ãÉ ÁÉÂ㨠¢ ÉÛã overnight; roast as per step 2. Each serving contains Energy
Fat
Saturates
763kJ 180kcal 9%
4g 6%
1g 3%
Sugars
DF GF Serves 6 Takes 10 mins Cost per serve 19p
220g Ô ¸  £  1 tsp sesame oil £ »« »Éó 㨫»÷ Û»«
ÂÛ, ã «ÁÁ
Each serving contains
Heat a large frying pan over a high heat until hot. Add the beans with the oil, sauté for 4 mins, then add the garlic and fry for 1 min. The beans should be al dente and a deep green colour. Set aside to cool.
of the reference intake. See page 8. Carbohydrate 33g Protein 4g Fibre 2g 1 of your 5-a-day; a source of vitamin C
Energy
Fat
Saturates
Sugars
Salt
518kJ 122kcal 6%
2g 3%
<1g 1%
2g 3%
0.3g 4%
of the reference intake. See page 8. Carbohydrate 20g Protein 6g Fibre 4g High in protein; low in fat; low in saturates
SWEETCORN & COURGETTE SALSA
Each serving contains Energy
Fat
Saturates
Sugars
Salt
57kJ 14kcal 1%
1g 1%
<1g 1%
1g 1%
0.0g 0%
of the reference intake. See page 8. Carbohydrate 1g Protein 1g Fibre 1g Source of folate; low in fat; low in saturates
O R A N G E & G I N G E R Q U I N OA WITH CHICKPEAS DF GF Serves 6 Takes 20 mins Cost per serve 40p
Salt
9g 0.3g 10% 6%
juice, bay leaf and ginger. Bring to the boil, then cook for 1 min. Reduce the heat to low, cover and simmer for Á«ÂÛ cè Â É ã¨ ¨ ã » ó ãÉ stand for 15 mins, then remove the lid and leave to cool. 2 Remove the bay leaf and stir in the chickpeas, parsley and paprika.
140g quinoa É Â£ ¶è« ÷» ¢ Á Ô« £«Â£ Ô »  £ ã £ ã«Â ¨« ¸Ô Û «Â  «ÂÛ ã ÛÔ ¨ÉÔÔ ¢ Û¨ Ô Û» ÷ ãÛÔ ÛÁɸ Ô Ô «¸
1 Tip the quinoa into a deep saucepan with 250ml water, the orange
DF GF Serves 6 Takes 10 mins Cost per serve 28p
1 tsp olive oil » £ Éè £ ãã  »÷ « £ Ûô ã É Â £ »« »Éó Û Û»« ã ÛÔ £ Éè èÁ«Â £ ¢ Û¨ É «  ¨ÉÔÔ Heat the oil in a frying pan over a medium heat. Add the courgette and corn and sauté for 2-3 mins. Add the garlic, cumin and coriander; season. Fry for 3 mins, then remove from the heat. Set aside to cool. Each serving contains Energy
Fat
Saturates
Sugars
Salt
176kJ 42kcal 2%
2g 3%
<1g 1%
2g 2%
0.2g 3%
of the reference intake. See page 8. Carbohydrate 5g Protein 3g Fibre <1g Source of iron; source of vitamin C; source of folate; low in fat; low in saturates