WEEKEND COOKING
S T I C K Y G A RL I C S Q U I D Serves 6 DF Takes 15 mins Cost per serve £2.02 4 tbsp olive oil, plus 2 tsp 60g capers, drained 1 tsp paprika £ »« »Éó Û Â »÷ ¨ÉÔÔ ¨«»»« Û Â ¨ÉÔÔ 750g squid, defrosted if frozen, sliced into 0.5cm rings 2 lemons, 1 juiced, 1 cut into wedges £ ¢ Û¨ ã » ¢ Ô Û» ÷ » ó Û ¨ÉÔÔ
1 Heat the 2 tsp oil in a nonstick frying pan over a medium-high heat and fry the capers for 30 secs until crispy. Remove with a slotted spoon and transfer to a mixing bowl with Ω tsp paprika. Toss together. 2 Wipe out the pan and heat 2 tbsp oil over a high heat. Add half the garlic and chilli and stir-fry for 10 secs. Add half the squid in an even layer. Cook for 1 min until it starts to turn golden, then stir-fry for 3-4 mins until cooked. Season with salt, half the lemon juice and half the parsley. Mix and transfer to a warm serving dish. Repeat with the remaining squid. Top with the capers and remaining paprika and parsley. Serve with lemon wedges. Each serving contains Energy
Fat
Saturates
Sugars
Salt
735kJ 177kcal 9%
11g 16%
2g 9%
0g 0%
1.5g 25%
of the reference intake. See page 8. Carbohydrate 2g Protein 17g Fibre 1g High in protein; low in saturates; source of vitamin B6; source of vitamin B12
RO S E M A RY & C I T RU S S P RI T Z DF GF Serves 6 Takes 10 mins plus cooling Cost per serve 50p
45g caster sugar ÉÛ Á ÷ ÛÔ «£Û Ô»èÛ öã ãÉ £ «ۨ 5 lemons, 4 juiced, 1 sliced to serve 2 oranges, juiced 1ltr bottle soda water, to serve ice cubes, to serve
1 Put the sugar in a small pan with 150ml water and 2 rosemary sprigs. Bring to the boil. Reduce to a simmer and cook for 1-2 mins until the sugar dissolves. Remove from the heat; set aside to cool. Remove the rosemary.
2 In a large jug, mix the lemon and orange juices with the cooled sugar syrup. Divide between 6 tall glasses »» ô«ã¨ « cÉÔ èÔ ô«ã¨ ÛÉ water. Serve with rosemary sprigs and lemon slices. Each serving contains Energy
Fat
Saturates
184kJ 43kcal 2%
0g 0%
0g 0%
Sugars
Salt
11g 0.1g 12% 2%
of the reference intake. See page 8. Carbohydrate 11g Protein 0g Fibre 0g
C O U RG E T T E , C O U S C O U S & HALLOUMI SAL AD Serves 6 Takes 20 mins Cost per serve £1.74
Ω lemon, juiced 3 tbsp olive oil 250g pack mozzarella ¨«»»« Û
 㨫»÷ Û»«
1 Put the peaches and tomatoes in a large bowl. Add half the basil, the lemon juice and 2 tbsp olive oil; season and toss together. Transfer to a serving plate. 2 Tear the mozzarella over the salad and scatter over the chilli and remaining basil; season. Drizzle with remaining oil. Each serving contains
240g couscous ãÛÔ Û » ¨ ÂÉèã Û ÛÉ«£ 3 large courgettes, grated 100g sundried tomatoes, drained and  »÷ ¨ÉÔÔ 85g black pitted olives 1 lemon, zested and juiced 2 tbsp olive oil £ Ô ¸ »«£¨ã ¨ »»ÉèÁ« Û»« «ÂãÉ £ ¢ Û¨ Á«Âã » ó Û 40g pine nuts, toasted ¨«»»«  »÷ ¨ÉÔÔ
1 Put the couscous in a heatproof bowl. Mix in the ras el hanout and a pinch of salt, then pour over 280ml warm water. Éó ô«ã¨ »«Â£ »Á Â Û ã Û« ¢É Á«ÂÛ &»è 㨠ÉèÛ ÉèÛ with a fork, then add the courgettes, sundried tomatoes, olives and lemon juice. Mix well. Transfer to a serving bowl. 2 Heat the olive oil in a frying pan over a medium heat. Add the halloumi and fry for 1-2 mins each side until golden. 3 Top the salad with the halloumi, mint, pine nuts, lemon zest and chilli. Each serving contains Energy
1644kJ 393kcal 20%
Fat
Saturates
20g 6g 29% 30%
Sugars
Salt
5g 5%
1.9g 32%
of the reference intake. See page 8. Carbohydrate 37g Protein 18g Fibre 4g
M O Z Z A RE L L A , P E AC H & M I X E D T O M AT O S A L A D GF Serves 6 Takes 10 mins Cost per serve £1
«Ô Ô ¨ Û ¨ »ó ÛãÉ  ۻ« 120g pack Tesco ĈÁ�ÚâƧ Ûô ã Á«ö ÷ ãÉÁ ãÉ Û ¨ »ó 2 tomatoes, sliced £ ¢ Û¨ Û«» » ó Û
Energy
734kJ 176kcal 9%
Fat
Saturates
Sugars
Salt
7g 8%
0.4g 6%
13g 6g 18% 30%
of the reference intake. See page 8. Carbohydrate 7g Protein 8g Fibre 1g A source of protein; source of vitamin C
G RI L L E D L A M B W I T H H O U M O U S & H A RI S S A Serves 6 GF Takes 25 mins Cost per serve £1.88 ãÛÔ Û » ¨ ÂÉèã Û ÛÉ«£ 6 lamb leg steaks 3 tbsp olive oil £ ãè è ¢ ã ¨ÉèÁÉèÛ £ »Éô ¢ ã ' ¸ Ûã÷» ÷É£è ã ã ÛÔ ¨ «ÛÛ Ô Ûã Ω lemon, juiced £ ¢ Û¨ Á«Âã » ó Û É裨»÷ ¨ÉÔÔ £ ¢ Û¨ ã » ¢ Ô Û» ÷ » ó Û ¨ÉÔÔ
1 Preheat the grill to high. Mix the ras el hanout with a pinch of salt and rub over the lamb. Brush with 2 tbsp olive oil and grill for 5 mins each side or until cooked. Transfer to a warm plate, cover with foil and rest for 5 mins. 2 Meanwhile, mix the houmous and yogurt in a bowl and swirl onto a serving platter. Mix the harissa paste with the lemon juice, remaining olive oil and a pinch of salt. Slice the lamb. Stir a little of the harissa oil through the houmous, then top with the lamb. Drizzle with the remaining harissa oil and top with the herbs. Each serving contains Energy
1372kJ 330kcal 17%
Fat
Saturates
21g 6g 31% 30%
Sugars
Salt
3g 4%
0.9g 15%
of the reference intake. See page 8. Carbohydrate 6g Protein 27g Fibre 2g
For more Mediterranean-inspired recipes, visit tesco.com/realfood
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