Easy Food Issue 116 by Zahra Media Group

EASY FOOD ISSUE 116

MAKE IT HEALTHY! BREAKFASTS, LUNCHES & DINNERS UNDER 500 CALORIES

• CLEVER IDEAS FOR SEASONAL BROCCOLI • SWEET AND SAVOURY TARTS • QUICK WEEKNIGHT DINNERS • LUNCHBOX IDEAS FOR PICKY EATERS • GLUTEN-FREE BAKING • THE BEST IRISH SUPERMARKET FINDS •

Roasted garlic

mac & cheese

p.61...You have to try this!

Comfort cooking Souped-up soups Simple midweek meals Mega-cheesy dinners

WARMING WEEKNIGHT RECIPES THE BEST GLUTEN-FRE E C AKES AND BREADS

Kid-approved lunchboxes for

picky eaters

AUS $3.99 OCTOBER 2016 UK £2.90

OCTOBER 2016

R29.90 (incl. VAT) Other countries R26.23 (excl. VAT)

ROI 33.20

EF116_01_COVER_SPINE.indd 1

SPECIAL GUEST ED

ITOR Baking queen Lilly Higgins shares her favourite autu mnal meals 03/10/2016 10:51

. e m & u “Yo e l b a t n e h c t i k On the ” . s e t u n i m 0 2 in

Potatoes are fat-free & fab. For this tasty Thai Potato & Chicken Stir-Fry recipe and lots of healthy, quick, midweek meal ideas: potato.ie

EF116_02_IFC_Potato Board.indd 2 0041_Potato_Easy Food IR.indd 1

POTATOES MORE THAN A BIT ON THE SIDE

30/09/2016 09:44 24/08/2016 11:29

Easy Food team EDITOR Caroline Gray cgray@zahramediagroup.com t: +353 (0)1 287 8638 fave recipe: Roasted garlic mac ‘n’ cheese, p.61 EDITORIAL TEAM Recipe Editor Jocelyn Doyle jdoyle@zahramediagroup.com fave recipe: Steak, broccoli and blue cheese pasta, p.30 Contributors Michael Fleming, Eimear O’Donnell, Sarah White and Aoife Howard DESIGN Art Director Nikki Kennedy fave recipe: Spicy pork ribs, p.44 PHOTOGRAPHY & FOOD STYLING Charisse van Kan, Agnieszka Wypych, Pauline Smyth and Bartosz Luczak. Some images from Shutterstock.com. TEST KITCHEN Proudly built by QK Living www.qkliving.ie ADVERTISING Sales Manager Sarah Currey scurrey@zahramediagroup.com t: +353 (0)1 287 8631 fave recipe: Pain au chocolat pudding, p.55 ADMINISTRATION Production Consultant Val Citron valeriecitron@gmail.com Circulation Manager John Dempsey jdempsey@zahramediagroup.com Accounts accounts@zahramediagroup.com Syndication Enquiries syndication@zahramediagroup.com BOARD OF DIRECTORS Managing Director Gina Miltiadou gmiltiadou@zahramediagroup.com fave recipe: Sweet pear tart, p.34 Chief Executive John Mullins jmullins@zahramediagroup.com fave recipe: Toad-in-the-hole, p.48

Welcome! Welcome to the October issue of Easy Food! I’m delighted to be the guest editor this month; we’re getting back into the chillier weather, which means it’s time to delve back into warming recipes for soup, quick breads and little treats that are perfect with a cup of tea.

Lilly Higgins

I’ve included some of my favourite recipes from my two cookbooks, p.17, so that you’ll have plenty of options for when you want to whip up something sweet or are craving a handy lunch. Speaking of lunches, we’ve included some of the easiest, kid-approved lunchbox recipes for picky eaters, p.82. With three children of my own, I know it’s not always easy to keep all of the little eaters happy, but it’s so important to ease wholesome, nutritious foods into their diets while introducing them to new ingredients (sometimes easier said than done!). One of the best ways to keep them interested in new foods is to get them involved in the kitchen, and the recipe for chilli con carne with step-by-step photos, p.92, is perfect for budding cooks. The kitchen is truly the heart of the household at this time of year, and our recipes for hearty soups, p.68, and easy, cheesy meals, p.58, are the perfect for sharing with family and friends. And be sure to check out the feature on gluten-free breads and cakes, p.101, for wholesome baking that everyone can enjoy. Easy Food is delighted to be a media partner with the Irish Quality Food and Drink Awards, as well as with the Irish Quality Café Awards. These annual awards help consumers across the country choose the very best food and drinks available, and to make that even easier, we’ve included a full list of all of the winners, p.118. Thanks for stopping by, and happy cooking!

Easy Food is published by Zahra Publishing Ltd ISSN 1649-4253

Printed in the UK

M E D I A

G R O U P

X Lilly

The bumper Christmas issue will be on sale from November 8th!

Magazines Ireland “Publisher of the Year” 2015 & 2012 Magazines Ireland “Annual of the Year” 2013 JAMs “Best Foodie Read” 2013 One year’s subscription to Easy Food is €50.00/£36.00

All rights, including moral rights, reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, without the prior permission in writing from the publisher, nor be otherwise circulated in any form of binding or cover other than that in which it is published. While our recipes have been tested by experts, sometimes recipes don’t work properly due to mismeasuring and different cooker performance. We advise readers to measure ingredients carefully and time their own bakes.The views expressed in this magazine are not those of the publisher. It is recommended that you consult your GP before following any kind of weight reduction, health or exercise programme. Articles and advertisements are for information only.They are not intended to replace medical care. Special thanks to all our guardian angels.

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30/09/2016 17:01

REGULARS 08 YOUR SAY

Your comments, photos and questions

10 FOOD BITES

News, products and cookbooks from the wonderful world of food

October

CONTENTS Roast butternut soup

14 COMPETITIONS

P.43

Exciting things for you to win!

Broccoli WHAT’S IN SEASON? 28 NICE STEMS

New ways to enjoy broccoli, one of the healthiest foods around

32 A TASTE OF HOME

Blogger Eimear O’Donnell shares one of her favourite healthy breakfast recipes

34 PICK A SIDE

However you decide to finish off this pear tart, it won’t disappoint

LARDER LUCK 38 AUTUMNAL EATS Embrace the longer evenings with these sweetly seasonal recipes

40 PANTRY PERFECTION

Transform storecupboard staples into easy, elegant meals

4 Easy Food

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42 SHAREABLE SENSATIONS

It’s never been easier to whip up a batch of these crowd-pleasing favourites

Chicken cacciatore

P.49

WHAT’S FOR DINNER? 46 WEEKLY MENU PLANNER Keep it simple, keep it quick with our tasty midweek meals

56 FROM THE BUTCHER’S BLOCK

MIchael Fleming helps us get the most from our slow cookers

OCTOBER 2016

03/10/2016 09:37

64 WEEKNIGHT WARMERS A lesson in comfort cooking from Dingle Cookery School

78 READER RECIPE

One creative reader puts a tasty twist on an Irish spooky season favourite

COOKING FOR FUN

KIDS’ KITCHEN

74 EAT IRELAND

88 BAKE IT BEAUTIFUL

Recipe Editor Jocelyn Doyle turns trash into tasty treasure

Our Home Ec expert explains how to

make vanilla cupcakes with beautiful edible sugar flowers

77 TREAT YOURSELF

The perfect cheesy treat for one... because sometimes you need a little indulgence

114 KITCHEN KNOW-HOW

All the tips you need for buying, cleaning and caring for ovens

IRISH QUALITY FOOD AWARDS

118 The best Irish products from this year’s IQFA awards

P.105

Saucy chocolate loaf cake

91 EASY JUNIORS

Anyone can make dinner with this easy chilli con carne recipe

MAKE IT HEALTHY! 98 OH MY GOODNESS!

Healthy blogger Aoife Howard shares a hearty and healthful autumnal soup

P.75

Simple Parmesan risotto

Upgrade your soup recipe repertoire with these creative dishes

P.17

LOVE FROM LILLY

www.easyfood.ie

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mac & cheese

Comfort cooking Souped-up soups Simple midweek meals Mega-cheesy dinners

110

WARMING WEEKNIGHT RECIPES THE BEST GLUTEN-FREE CAKES AND BREADS

Kid-approved lunchboxes for

picky eaters

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Dinosaur sandwiches

P.85

P.58

5 WAYS WITH CHEESE

Make cheese the star of the show with these full-offlavour recipes

P.101

LOAF-TY GOALS

Loaf cakes and breads that have it all — easy, comforting and gluten-free!

P.82

PICK-ALITTLE

ROI 33.20

OCTOBER 2016

Lilly Higgins shares her favourite autumnal recipes

Roasted garlic p.62...You have to try this!

AUS $3.99 OCTOBER 2016

SOUPED-UP DINNERS

an expert in the kitchen

LIGHT AND HEALTHY BREAKFASTS, LUNCHES & DINNERS UNDER 500 CALORIES

UK £2.90

P.68

• CLEVER IDEAS FOR SEASONAL BROCCOLI • SWEET AND SAVOURY TARTS • QUICK WEEKNIGHT DINNERS • LUCNHBOX IDEAS FOR PICKY EATERS • WHOLESAME BAKING • THE BEST IRISH SUPERMARKET FINDS •

These tasty breakfasts, lunches and dinners clock in at under 500 calories

EASY FOOD ISSUE 116

15 WAYS WITH LOWCALORIE MEALS

107 All the knowledge you need to become

FROM THE Cover

R29.90 (incl. VAT) Other countries R26.23 (excl. VAT)

P.94

FROM OUR KITCHEN TO YOURS

SPECIAL GUES

T EDITOR Lilly Higgins shares her best autumnal bakes and dinners 30/09/2016 14:19

These lunchboxes will help nudge fussy eaters into the clean plates club

Per Serving 312kcals, 7.1g fat (3.9g saturated), 57g carbs, 37.9g sugars, 5.9g protein, 0.7g fibre, 0.07g sodium

x Readers! Please take note that the nutritional information that appears underneath each recipe is only for one serving. The key for the buttons is in our recipe index on page 6. All Euro/GBP prices are converted at the time of going to print. Prices may vary.

Easy Food 5

03/10/2016 09:37

s t r o f com

HOME

Snuggle down and stay cosy with these kitchen companions

1. My family cookbook www.designist.ie €28/£24 2. Tea for one www.debenhams.ie €30/£25.80 3. Set of 4 botanical measuring cups www.dotcomgiftshop.com €19.95/£17.15 4. Nessie soup ladle www.designist.ie €17/£14.60 5. Vintage Iron tea caddy www.dotcomgiftshop.com €29.95/£25.75 6. Victor’s Drinks cider-making kit (apple, pear or mixed berry) www.firebox.com €29.79/£25 7. American Originals popcorn maker www.argos.ie €19.99/£17.20 8. Hell is other people mug www.aprilandthebear.com €14/£12 9. Joseph Joseph GoEat space-saving soup pot in grey www.debenhams.ie €18/£15.50

16 Easy Food

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OCTOBER 2008

30/09/2016 09:47

LOVE FROM Lilly

An always-welcome face on the Irish baking and cooking scene, Lilly Higgins is here to share some of her favourite autumnal recipes www.easyfood.ie

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Easy Food 17

30/09/2016 09:49

e ’ve always been big fans of Lilly in the Easy Food offices –– not only were her columns in the magazine one of our favourite features each month, but we’re always sure to keep her two cookbooks in arm’s reach on our shelf. Hailing from a family of 10 in Co. Cork, Lilly was never lacking for recipe testers as she found her footing in the kitchen. After graduating with an honours degree in design, Lilly enrolled in the 12-week course at Ballymaloe Cookery School and even went on to teach there afterwards. She lovingly maintained her blog where she shared her baking triumphs and was soon approached to chronicle them into her first cookbook, Make, Bake, Love. Armed with an arsenal of winning recipes and a keen creative eye, she developed, tested, baked, styled and photographed each recipe for the book. Her second book, Dream Deli, was inspired by the monthly supper club she ran for a year, and showcases the more savoury side of her extensive recipe repertoire. Living in Cobh with her husband and three children, Lilly’s food world has only grown; she is a regular columnist and photographer for magazines and newspapers in Ireland and the UK, and frequently brightens television screens across the country with her cooking segments and as a judge on The Great Irish Bake Off. We can’t wait to see what comes next for Lilly, but whatever it may be, we know it will be crafted with love. Craving more? Check out Lilly at: www.lillyhiggins.ie @LillyHiggins

e, Love Make, Bak + li Dream De by Gill Published k o Bo s 9.99 €22.99/£1

How did you first develop a love of cooking? I first began to love cooking when I was a little girl and realised that it was the best way to get quality time with my mother! There were eight kids all looking for her attention, so I spent lots of time helping her in the kitchen, learning how to make feathery light scones and how to cook a mean roast chicken! I only associate cooking with good memories and I love that.

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What made you take a career leap from graphic design to food? I kept thinking about food and would spend my day at the office day-dreaming about what I’d cook once I got home. I took the plunge and did the 12-week Ballymaloe course and I’ve never looked back. I use all of my experience in design and photography, as I do all the food styling and photos for my work. For me, cooking is just another form of creativity and self-expression. And you get to eat it once you’ve finished making it, so what’s not to love?! Your first book, Make, Bake, Love focuses on baked treats, whereas Dream Deli is an ode to savoury delights. What was it like creating recipes for these two different books? My first book was an extension of my blog, very baking focused with everything sugary and pretty. My second book is healthier food that I cook everyday, including loads of granola recipes, soups and lovely things like dukkah to sprinkle over roast vegetables. If you’re in the kitchen, is it more likely that you’re whipping up something sweet or savoury? When do you find you crave each? Usually I’m savoury but if it’s a special occasion like the weekend, or a Monday, or even midweek, then I bake! There’s nothing like a warm muffin to say ‘Have a great Monday!’. I’m a big believer in comfort food, so I want a warming potato and leek soup when it’s stormy outside and pancakes with warm blueberries on a sleepy Saturday morning. Food not only nourishes ourselves and our kids, but makes great memories. As a judge on The Great Irish Bake Off, what was one of the most common mistakes you saw from contestants? I think it was an incredibly difficult thing for them to do! They’re so brave to bake publicly, let alone on TV with judges watching their every move. At the end of the day, no matter how creative or fancy something looks, it has to taste great and be baked properly. Taste will always win! What advice would you offer to home-cooks who are just starting to learn to bake or cook for themselves? The best advice I can give is try everything once, taste as you go and keep eating and exploring new foods. Get a great foundation book for reference that has everything, like the big silver Ballymaloe Cookery Course cookbook. It’s the perfect gift for just about anything, from a housewarming to an 18th birthday present, or

when someone is moving out of the home for the first time. YouTube also has it all, so watch videos and cook alongside them. It’s all great fun; so the main thing is just to start cooking! What do you find about Irish cooking and baking that makes it so special? We have a rich history of intuitive baking here in Ireland. We’re always told it’s a science, but our grandmothers made bread using handfuls of flour and judged the buttermilk by eye, feel and touch. I think we should have more confidence and belief in our cooking. Irish food is some of the best in the world and we have some truly exceptional raw ingredients to work with like dairy, meat and vegetables. What dishes do you find you prepare most often for your family? I seem to be constantly making granola -- the boys eat it by the handful. I make lamb kibbeh, meatballs, bean burgers, loads of salads and vegetarian food. Chia puddings for breakfast or dessert and endless amounts of cookies! I try to use natural sweeteners as much as possible. Have you ever had any cooking or baking disasters? Of course! It’s all part of the learning process. My biggest disasters were when I was small and I tried to make everything myself, from muffins to marmalade, with mixed results. Some days if I’m cranky or tired my cakes don’t rise to the occasion! Trying to make food healthier has proved a little tricky. Traditionally we rely on white sugar to make things taste good, so I’m constantly trying dates, honey, maple syrup or apple sauce to make healthier treats. My kids don’t always love them, but they eat them! What would be your ideal dinner party menu for this time of year? We’d start with a glass of something bubbly. I’d serve labneh rolled in zaatar with some lovely Foods of Athenry crispbreads, tabbouleh with apricot, pistachio and orange blossom from Honey & Co.’s beautiful cookbook with some beetroot hummus or smoky baba ganoush. We’d need some crunchy raw vegetables or lettuce leaves to scoop everything up with. For the main, I’d make plump buttered prawns in arak with tomatoes and kalamata olives (it’s an Ottolenghi recipe!) with crusty rye baguette to mop up the sauce and a Sauvignon Blanc. For dessert, crème brûlée with blackberries. We’d finish with a board piled with Irish farmhouse cheeses and a sweet honey-kissed glass of Sauternes. Everyone would roll home full and happy!

30/09/2016 09:50

guest editor Lilly Higgins

“These buns are simply a vehicle for cream and fruit! Loads of fresh berries make the buns really special. They are also lovely with strawberries, drizzled with chocolate or maple syrup and slices of banana.”

Cream buns Makes 8 100g butter 100ml milk 70ml water 140g plain flour, sieved 4 eggs To serve: Whipped cream www.easyfood.ie

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Fresh berries Icing sugar 1 Preheat the oven to 200˚C/180˚C fan/ gas mark 6 and line two baking trays with parchment paper. 2 Put the butter, milk and water into a medium saucepan. Heat until the butter melts. 3 Remove the pan from the heat. Beat in the sieved flour really well with a wooden spoon until the mixture becomes smooth and pulls away from the side of the saucepan. Leave to cool for a minute. 4 Beat the eggs in a separate bowl, then gradually add to the dough, beating all the time with the wooden spoon until shiny and

glossy. 5 Spoon mounds of the mixture onto the trays, spaced well apart. Bake for 15 minutes, then lower the temperature to 180˚C/160˚C fan/gas mark 4 for the final 15 minutes. Make a hole in the side of each bun for the steam to escape and return to the oven for five minutes to dry out. Remove from the oven and place on a wire rack to cool completely. 6 Once the buns are fully cooled, cut them in half, fill with whipped cream and berries and dust with icing sugar. Per Serving 251kcals, 17.5g fat (10.2g saturated), 18.6g carbs, 3.9g sugars, 5.6g protein, 0.9g fibre, 0.114g sodium

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2 Toss the cubed butternut squash in the olive oil and place in a roasting tin. Roast for 20-25 minutes until golden around the edges. Stir halfway through the cooking time to ensure an even colour. 3 Place the quinoa in a medium pan and dry fry (with no oil) over a high heat for a minute or so. Add the spices and stir to coat evenly, then pour over the stock. Bring to the boil, cover and reduce the heat to low. Simmer for five minutes, then remove from the heat. Cover with a lid and leave to stand for a further 30 minutes. 4 Fluff the quinoa with a fork and gently mix through the pistachios, brocco shoots, parsley and butternut squash cubes. Season with salt and pepper to taste. Scatter the pomegranate seeds over the top before serving. Per Serving 360kcals, 18.7g fat (2.3g saturated), 44.4g carbs, 7.3g sugars, 10.5g protein, 7g fibre, 0.143g sodium

Lilly’s tip: You can use any sprouted seeds, peppery rocket or watercress instead of the brocco shoots.

Welsh rarebit Serves 4 2 tsp Dijon mustard 60ml stout (I like Eight Degrees Knockmealdown Porter) 60g butter 2 tsp Worcestershire sauce, to taste 350g mature farmhouse cheese, grated Salt and black pepper 4 slices of bread 2 eggs, plus 1 egg yolk

Quinoa salad with pistachios and pomegranate Serves 6 650g butternut squash, peeled and cut into 1cm cubes 3 tbsp olive oil 200g quinoa 1 tsp ground cumin 1 tsp ground coriander 1 tsp sumac 20 Easy Food

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450ml stock or water 120g pistachios, shelled, toasted and chopped 50g brocco shoots (a mixture of alfalfa, broccoli, clover and radish sprouts) 20g fresh parsley, finely chopped Salt and black pepper 1-2 pomegranates, seeds only 1 Preheat the oven to 200˚C/180˚C fan/gas mark 6.

1 Mix the mustard and a little stout to make a paste in a small pan. Add the remaining stout, the butter and the Worcestershire sauce. Gently heat until the butter melts. Stir in the cheese to melt, but don’t let the mixture boil. Stir until smooth, then taste for seasoning. Remove from the heat and keep slightly warm while you toast the bread. 2 Turn the grill on to a high heat and toast the bread on both sides. Beat the eggs and yolk into the cheese sauce. Once smooth, spoon it generously onto the toast and grill until bubbling and golden. Per Serving 339kcals, 22g fat (12.7g saturated), 7.9g carbs, 1.6g sugars, 25.8g protein, 0g fibre, 0.811g sodium

OCTOBER 2016

30/09/2016 09:52

guest editor Lilly Higgins

www.easyfood.ie

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Easy Food 21

30/09/2016 09:54

22 Easy Food

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OCTOBER 2016

30/09/2016 09:56

guest editor Lilly Higgins

Cinnamon and oat pancakes with honey and banana Makes 12 300g plain flour 200g porridge oats 80g light brown sugar 1 tbsp baking powder 1 tsp salt ½ tsp ground cinnamon 2 eggs 480ml milk 80ml sunflower oil, plus extra for cooking To serve: ½ a banana per person, sliced Honey 1 Place the flour and half of the oats in the bowl of a food processor and add the sugar, baking powder, salt and cinnamon. Blitz until the oats are coarsely ground. 2 Whisk the eggs, milk and oil in a large mixing www.easyfood.ie

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bowl. Add the flour mixture and the remaining oats. Whisk until just combined. 3 Heat a little sunflower oil in a non-stick frying pan over a medium heat. Drop 2-3 tablespoons of the batter into the pan and cook until bubbles appear on the surface of the pancake. Flip the pancake over and cook for a further 1-2 minutes, until golden. Repeat with the remaining batter. 4 Serve the warm pancakes topped with sliced bananas and drizzled with honey. Per Serving 320kcals, 9.4g fat (1.7g saturated), 53.2g carbs, 15.8g sugars, 7.7g protein, 4g fibre, 0.229g sodium

“Blueberry muffins are an all-time classic. These little cakes are perfect for school lunchboxes, and are also quite happy to sit at home in the cake tin until they’re needed with a hot cup of tea!”

Blueberry muffins

75g Demerara sugar 1 egg 150ml milk 40ml sunflower oil 1 tsp vanilla essence 160g blueberries 1 Preheat the oven to 190˚C/170˚C fan/gas mark 5 and line a 12-hole muffin tin with paper cases. 2 Sieve the flour and baking powder together into a bowl, then stir in the sugar. 3 Whisk the egg, milk, oil and vanilla together in a jug. Pour into the dry ingredients and mix gently. Fold in the blueberries. 4 Use an ice cream scoop or spoon to divide the batter evenly amongst the cake cases. Bake for 15-20 minutes until golden and risen. Remove the muffins from the tin and allow to cool on a wire rack.

Makes 12 225g plain flour 1 tbsp baking powder

Per Serving 141kcals, 4g fat (0.6g saturated), 23.7g carbs, 8.1g sugars, 2.9g protein, 0.9g fibre, 0.015g sodium

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Nice stems Delicious new ways to enjoy broccoli, one of the healthiest foods around

.121 to Flick to p ore m t u o find coliâ€™s c o r b t abou health impressive s! it f bene

28 Easy Food

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OCTOBER 2016

30/09/2016 10:02

what's in season? broccoli

MAKE IT YOURS: Add 2-3 crumbled, crispy cooked streaky bacon rashers along with the chicken, if desired.

Chicken, broccoli and mushroom pie Serves 4 Butter, for cooking 1 leek, washed, trimmed and sliced 150g chestnut mushrooms, sliced Salt and black pepper ½ a head of broccoli, chopped into small florets 1 carrot, chopped 30ml white wine 250ml cream 1 tbsp wholegrain mustard 1 tsp Worcestershire sauce 400g leftover roast chicken Large handful of frozen peas 1 x 320g sheet of puff pastry 1 egg, beaten To serve: Green salad 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. 2 Melt a knob of butter in a large pan over a medium heat. Add the leek and cook for 3-4 minutes, then add the mushrooms and cook for another 4-5 minutes, seasoning with salt and black pepper. Transfer to a plate and set aside. 3 Melt another knob of butter in the same pan over a medium-high heat and cook the broccoli and carrot for 2-3 minutes, stirring, until just tender. Transfer to a plate and set aside. 4 Return the pan to a high heat and add the wine. Allow to bubble for 1-2 minutes, then add the cream, mustard and Worcestershire sauce. Reduce the heat to medium and cook for another 2-3 minutes. 5 Add the leek and broccoli mixtures and the chicken to the cream and stir to combine well. 6 Transfer the mixture to a baking dish and scatter over the peas. Roll out the puff pastry and place it over the top, trimming to fit. Brush with the beaten egg. Pierce 2-3 holes in the top with the tip of a sharp knife. 7 Place in the oven and bake for 25-30 minutes or until the pastry topping is golden brown and the edges are bubbling. Slice and serve with a simple green salad. Per Serving 772kcals, 45.6g fat (15.5g saturated), 50.1g carbs, 5.9g sugars, 39.6g protein, 4.7g fibre, 0.393g sodium

www.easyfood.ie

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MAKE IT YOURS: If you like it spicy, this couscous works well with some hot sauce drizzled over the top.

Roasted broccoli and sesame couscous Serves 6 as a side dish 2 heads of broccoli, chopped into bitesized florets 3 tbsp olive oil, plus extra for cooking 200g couscous 1 tbsp sesame seeds 2 garlic cloves, crushed 1 tbsp sesame oil 1 tbsp lemon juice ½ tsp honey Salt and black pepper 1 Preheat the oven to 230˚C/210˚C fan/gas mark 8. 2 Place the broccoli florets on a rimmed baking tray. Drizzle the olive oil over the broccoli. Season with salt and pepper and toss to combine. Roast for 20-25 minutes. 3 Prepare the couscous according to the package instructions. 4 Place the sesame seeds in a dry pan over a medium-low heat and toast for 3-4 minutes, stirring regularly, until light golden brown. 5 Transfer the sesame seeds to a plate. Heat a small splash of olive oil in the same pan over a medium heat. Add the garlic and cook for one minute, stirring to prevent it from sticking. Remove from the heat. 6 In a small bowl, whisk together the sesame

Tash Peters “Being vegan, I find that a lot of recipes require a little extra love and time to make them amazing. However, this dish was very simple and easy to make with only a small number of ingredients, all of them inexpensive to buy. I used pearl cous cous because I love the texture of it and I added a little extra lemon juice as I like a bit of zing. I also subbed the honey for maple syrup, which was lovely. I made this for the whole family and, although the kids were skeptical, they liked it – although my five-year-old currently refuses to eat anything green! I think this is perfect cold as well: I doubled the recipe and kept the extra in the fridge, and it was fantastic as a quick lunch the next day.”

oil, lemon juice, honey and garlic. 7 When the broccoli is cooked, combine it with the couscous. Drizzle over the dressing and toss to combine. Sprinkle with the toasted sesame seeds and serve. Per Serving 235kcals, 10.4g fat (1.5g saturated), 30.5g carbs, 1.4g sugars, 6g protein, 3.2g fibre, 0.048g sodium

x ___ JAN ___ FEB ___ MAR ___ APR ___ MAY ___ JUNE ___ JULY ___ AUG ___ SEPT

In season e Jun – November

___ OCT ___ NOV ___ DEC Easy Food 29

30/09/2016 10:02

Pick a Side However you decide to finish off this pear tart, it won’t disappoint

Sw t pear tart wi whiskey honeycomb ice cream Serves 2

250g honeycomb ice cream, slightly softened 2 tbsp candied ginger, finely chopped 1 tbsp whiskey Plain flour, for dusting 1 x 320g sheet of puff pastry 2 pears, cored, halved and sliced 2 tsp caster sugar 25g butter, melted 1 egg, beaten 1 Spoon the ice cream into a clean bowl and add the candied ginger and whiskey (if using). Stir until mixed. Return to the freezer to firm up for one hour. 2 Preheat the oven to 200˚C/180˚C fan/ gas mark 6 and line a baking tray with

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parchment paper. 3 On a lightly floured surface, roll out the pastry to ½cm thick. Cut the pastry into a rough circle measuring around 10cm in diameter. Use the tip of a sharp knife to mark out a border about 1cm in from the edge of the pastry, being careful not to cut all the way through. 4 Slice the pears and fan them out over the pastry base. 5 Sprinkle the sugar over the pears and brush with the melted butter. Brush the border of the pastry with the beaten egg. 6 Bake for 15-18 minutes until the pastry is crisp and golden and the pears are soft and slightly caramelised. 7 Top the warm tart with the ice cream and serve immediately. Per Serving 846kcals, 51.1g fat (19.7g saturated), 89.8g carbs, 40.5g sugars, 12.1g protein, 8.2g fibre, 0.362g sodium

OCTOBER 2016

30/09/2016 10:06

larder luck pear tart

Blue ch se and walnut pear tart Serves 2

Plain flour, for dusting 1 x 320g sheet of puff pastry 2 pears, cored, halved and sliced 25g butter, melted 1 egg, beaten Handful of walnuts 1 tbsp honey 1 tsp port 1 tsp balsamic vinegar 50g blue cheese 1 Preheat the oven to 200˚C/180˚C fan/ gas mark 6 and line a baking tray with parchment paper. 2 On a lightly floured surface, roll out the pastry to ½cm thick. Cut the pastry into a rough circle measuring around 10cm in diameter. Use the tip of a sharp knife to mark out a border about 1cm in from the edge of the pastry, being careful not to cut

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all the way through. 3 Slice the pears and fan them out over the pastry base. 4 Brush the pears with the melted butter. Brush the border of the pastry with the beaten egg. 5 Bake for 15-18 minutes until the pastry is crisp and golden and the pears are soft and slightly caramelised. 6 Lightly toast the walnuts on a dry pan over a medium-high heat for 2-3 minutes until you notice a colour change. Drizzle in the honey, port and balsamic vinegar and toss the nuts in the mixture until well coated and glistening. Spoon out onto a sheet of baking paper to cool, separating the nuts where possible. 7 Once the tart is cooked, crumble over the blue cheese and return to the oven for one minute to melt slightly. Top with the nuts and serve with a green salad. Per Serving 836kcals, 53.2g fat (19.6g saturated), 77.9g carbs, 30g sugars, 16g protein, 8g fibre, 0.654g sodium

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30/09/2016 10:06

Autumnal EATS Embrace the longer evenings with these sweetly seasonal recipes

38 Easy Food

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OCTOBER 2016

30/09/2016 12:38

larder luck autumn cooking

Apple and pear compote Makes 12 portions

8 eating apples, peeled, cored and cut into chunks 4 Bramley apples, peeled, cored and cut into chunks 8 firm pears, peeled, cored and thickly sliced 6 tbsp sugar, or more to taste 150g dried cranberries 1 Place the apples, pears and sugar in a large pot and add 50ml of water. Bring to a simmer and cook for 30-35 minutes until the cooking apples have collapsed and the eating apples and pears are tender. 2 Add the cranberries and cook for one minute, then add more sugar if needed. Serve on top of pancakes or with vanilla ice cream. Per Serving 205kcals, 0.5g fat (0g saturated), 53.5g carbs, 39g sugars, 1g protein, 9.2g fibre, 0.003g sodium

Homeade granola with yoghurt and roasted strawberries Serves 4

175g oats 50g bran cereal 40g pumpkin seeds (or mixed seeds) 40g walnuts 40g flaked almonds 40g raisins 1 tsp ground cinnamon ½ tsp vanilla extract 40g butter, melted 125ml maple syrup www.easyfood.ie

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For the yoghurt: 125g Keelings strawberries, washed, hulled and halved ½ tbsp caster sugar ½ tbsp orange juice 250g Greek-style natural yoghurt

A small handful of sage leaves, torn 100ml chicken stock 2 tsp Dijon mustard or wholegrain mustard

1 Preheat the oven to 180˚C/160˚C fan/ gas mark 4. Combine the oats, bran, seeds, walnuts, almonds, raisins, cinnamon and vanilla in a large bowl. 2 Whisk together the vanilla, butter and syrup, then pour over the oat mixture. Toss to combine together. 3 Spread out the mixture onto a large baking tray and roast in the oven for 15-20 minutes, tossing stirring occasionally, until fragrant and golden brown. 4 Meanwhile, toss the strawberries with the sugar and orange juice on a baking tray lined with parchment paper. Bake for 15 minutes until the strawberries are tender. Leave to cool. 5 Transfer the strawberries and their roasting juices to a bowl, then mash lightly with a fork. Stir in the yoghurt and serve over the granola.

1 Heat some of the oil in a frying pan and season the pork with salt and pepper. Cook the chops for about two minutes per side until golden brown, then transfer to a plate. 2 Add a little more oil to the pan and cook the apples, onion and sage for five minutes or until the apples have softened. 3 Add the stock and mustard, then return the chops to the pan. Bring to a simmer and cook for 10 minutes until the sauce has reduced by a third and the pork is cooked through. Serve with mashed potatoes.

Per Serving 648kcals, 27.9g fat (7.9g saturated), 89.1g carbs, 42.2g sugars, 18.5g protein, 12.1g fibre, 0.144g sodium

Mustard pork chops with apples Serves 4

1 tbsp olive oil 4 pork chops Salt and black pepper 2 eating apples, cored and sliced 1 onion, halved and sliced

To serve: Mashed potatoes

Per Serving 348kcals, 23.7g fat (8g saturated), 15.5g carbs, 10.7g sugars, 18.7g protein, 2.9g fibre, 0.206g sodium

Easy Food RECOMMENDS

Fancy getting delicious fresh berries straight from the Farm? Keelings have opened their new Farm Shop at their location in St. Margaret’s, Co Dublin. The Keelings Farm Shop has a delicious range of fresh Irish berries including strawberries, raspberries, blueberries and blackberries when in season. Currently we are harvesting our autumn crop of bramley and eating apples as well as pumpkins, that are all available in the Keelings Farm Shop. We personally select the very best fruit from our supply partners to offer specialities such as limited season grapes, pears and tomatoes. The Farm Shop is open 10am to 6pm, seven days a week, until the end of October.

Easy Food 39

03/10/2016 10:01

SHAREABLE

Sensations It's never been easier to whip up a batch of these crowd-pleasing favourites

Easy Food RECOMMENDS An exceptionally powerful hand blender with 12 speed settings plus a turbo button for smooth results, the Bosch Hand Blender is an excellent kitchen helper. Ideal for soups, smoothies, sauces, purĂŠes and dips, it has a detachable foot and balloon whisk for easy cleaning. The mini chopper makes short work of chopping, blending and numerous kitchen tasks. High quality stainless steel housing and large buttons with a soft touch surface make this easy to use and store at home.

42 Easy Food

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OCTOBER 2016

30/09/2016 10:23

larder luck

Roast butternut soup

Hummus with pitta chips

Salmon fishcakes

Serves 4

1 large butternut squash, peeled and chopped into chunks 3 tbsp olive oil Pinch of cinnamon Salt and black pepper 2 onions, chopped 1 garlic clove, chopped 2cm piece of fresh ginger, peeled and grated 1l vegetable stock 100ml cream (optional) Chives or parsley, chopped

1 x 400g tin of chickpeas, drained 50g light tahini 1 garlic clove, crushed 4-5 tbsp lemon juice, or more to taste Pinch of ground cumin Salt and black pepper 2 tbsp extra-virgin olive oil, plus extra to serve ½ tsp paprika Small bunch of fresh coriander

400g potatoes, peeled and cut into chunks 30g butter, melted 450g salmon fillets Zest and juice of 1 lemon Salt and black pepper Small bunch of fresh parsley Small bunch of fresh dill 3 slices of bread 2 eggs, beaten 6 tbsp sunflower oil

1 Preheat the oven to 190˚C/170˚C fan/gas mark 5 and line the Bosch Universal Pan or a baking tray with a sheet of parchment paper. 2 Spread the butternut squash out on the paper and sprinkle over one tablespoon of olive oil, the cinnamon and some salt and pepper. Roast in the oven for 25-30 minutes or until soft. 3 While the butternut squash is cooking, place the remaining oil in a large saucepan over a low heat and add the onions. Cover and cook for 10 minutes until soft. Add the garlic and ginger and cook for two more minutes until fragrant. 4 Pour in the vegetable stock, then add the roasted butternut squash. Cover and simmer for 10-15 minutes until all the vegetables are soft. 5 Season well with salt and pepper. Blitz using a Bosch hand blender with the blender foot attached, until smooth. Stir in about half of the cream, if using. 6 Serve in warm bowls drizzled with the remaining cream, scattered with some chives or chopped fresh parsley.

Per Serving 167kcals, 11.4g fat (1.7g saturated), 16.9g carbs, 4.8g sugars, 2.4g protein, 3.1g fibre, 0.852g sodium

For the pitta chips: 4 pitta breads, wholemeal or plain 2 tbsp olive oil 1 tsp rosemary, finely chopped

1 Place the chickpeas in the bowl of a Bosch food processor with the universal blade attached. Add the tahini, garlic, lemon juice and cumin. Season well with salt and pepper. 2 With the motor running at high speed, add the olive oil and process to a smooth paste. If the hummus is too thick, add a few tablespoons of water. Taste and add more lemon juice, salt and pepper if necessary. Transfer to a serving bowl. 3 To make the pitta chips, preheat the oven to 200˚C/180˚C fan/gas mark 6. Cut each pitta pocket into strips about 2cm thick. Place them on a wire rack with the Bosch Universal Pan or a baking tray underneath. Brush with the olive oil and sprinkle over the chopped rosemary. 4 Bake in the oven for 8-10 minutes or until crisp. 5 Make a well in the centre of the hummus. Pour over some extra-virgin olive oil. Sprinkle with the paprika and scatter over the coriander. Serve with the pitta chips for dipping.

Per Serving 459kcals, 23.2g fat (3.3g saturated), 52.5g carbs, 3.9g sugars, 12.8g protein, 7.3g fibre, 0.386g sodium

1 Preheat the oven to 190˚C/170˚C fan/gas mark 5. 2 Place the potatoes in a saucepan, cover with water and bring to the boil. Simmer for 15 minutes until soft. Drain well. Tip into a large bowl, add the butter and mash well. Allow to cool slightly. 3 Wrap the salmon in foil, sprinkle over the lemon juice and season well. Bake for eight minutes. 4 Place the herbs in the bowl of a Bosch food processor with the universal blade attached. Process for a few seconds until chopped, then add to the potatoes. 5 Use two forks to flake apart the salmon, then add to the potatoes. Mix in the lemon zest and about one tablespoon of the beaten egg. Shape the salmon mixture into round cakes about 2cm thick. 6 Place the bread in the bowl of the food processor with the universal blade attached. Process to form breadcrumbs. Tip out onto a large plate. Pour the remaining egg onto a separate plate. Brush the fish cakes with the beaten egg and coat with the breadcrumbs. 7 Heat the oil in a large frying pan. Cook the fish cakes for two minutes on each side until golden. 8 Transfer to the Bosch Universal Pan or a baking tray and bake for 6 -8 minutes, turning once. Per Serving 515kcals, 36.7g fat (7.7g saturated), 21.1g carbs, 1.7g sugars, 27.5g protein, 3.1g fibre, 0.222g sodium

x www.easyfood.ie

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Easy Food 43

30/09/2016 10:25

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Make cheese the star of the show with these full-of-flavour ideas

Tartiflette Serves 6 Salt and black pepper 1kg potatoes, peeled and halved 20g butter, plus extra for greasing 1 onion, sliced 250g pancetta or smoked bacon lardons, chopped 200g crème fraîche 200ml white wine 1 x 220g Reblochon cheese To serve: Green leaves dressed with vinaigrette 58 Easy Food

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1 Bring a large pan of salted water to a boil and cook the potatoes for 6-8 minutes until slightly tender. Drain and allow to cool slightly. 2 Melt the butter in a pan over a medium heat and cook the onion for 4-5 minutes until translucent. Add the pancetta and cook for another 3-4 minutes, stirring regularly. 3 Turn the heat to high and add the wine, stirring and scraping any sticky bits from the bottom using a wooden spoon. Bring to a simmer and cook for 1-2 minutes until the liquid has almost completely evaporated. Remove from the heat and stir in the crème fraîche. Season with black pepper. 4 Preheat the oven to 220˚C/200˚C fan/gas

mark 7. Thinly slice the potatoes. 5 Lightly grease a baking dish with butter. Arrange half of the potato slices in the bottom of the dish. Add half of the onion and pancetta mixture. Repeat these layers a second time. 6 Slice the Reblochon horizontally into two circles. Place these on top, rind side-up. 7 Bake the tartiflette for 30-40 minutes until the crust on top is golden and the sauce is bubbling around the edges. If it begins to look too brown, cover it with foil. Allow to rest for five minutes, then serve with green leaves dressed with vinaigrette. Per Serving 594kcals, 37.5g fat (18.2g saturated), 31.1g carbs, 3.2g sugars, 27.2g protein, 4.4g fibre, 1.27g sodium

OCTOBER 2016

30/09/2016 10:30

what's for dinner? cheesy recipes

French onion soup Serves 6 1 baguette or crusty loaf, sliced into rounds Olive oil Knob of butter 4 onions, thinly sliced 1 tsp sugar Salt and black pepper 1.7l beef stock 180g Gruyère, grated 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. 2 Place the bread slices on a baking tray and brush with olive oil on both sides. Bake for www.easyfood.ie

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7-10 minutes or until golden brown. Set aside on a wire rack to cool. 3 Heat one tablespoon of olive oil with the butter in a pan over a medium heat. Add the onions and sprinkle over the sugar and some salt. Cook for 45 minutes, stirring often and scraping any brown bits from the bottom of the pan with a wooden spoon. 4 After 45 minutes, the onions should be a deep golden brown. Add the beef stock and increase the heat. 5 Bring to a boil, then reduce the heat and

simmer for 15 minutes. Season to taste with salt and black pepper. 6 When ready to serve, turn on the grill to a high heat. Ladle the soup into heatproof bowls and place the bowls on a baking tray. Place 1-2 slices of bread on top of each portion of soup and top with grated Gruyère. Place under the grill for 1-3 minutes until the cheese has melted, then serve immediately. Per Serving 282kcals, 17.4g fat (8g saturated), 17.1g carbs, 4.3g sugars, 15g protein, 2g fibre, 1.163g sodium

Easy Food 59

30/09/2016 10:31

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30/09/2016 10:35

cooking for fun soup “Onions play the supporting role in a great many soups, but this one lets them shine. Although shallots are a little sweeter than common onions, they’re also slightly more potent with more notable garlic tones so I think they offer something a bit richer. However, I’m aware that they’re more hassle in terms of preparation, so feel free to use normal onions or a mixture of both. The word soup derives from the Latin suppa, which translates as ‘bread soaked in broth’. So this really is a soup, in the original meaning of the word.”

Sticky shallot, sprout and raisin soup Serves 6

20g butter 1 tbsp olive oil 500g shallots, thinly sliced lengthways 1 tsp sugar 1 garlic clove, chopped 30g raisins, a mix of dark and golden if possible 60ml Madeira/dry sherry 700ml beef stock 100g Brussels sprouts, shaved 2 slices of French bread 30g Gruyère, grated 1 Melt the butter and oil together in a widebased non-stick saucepan over a medium-low heat. Add the shallots and sugar, along with some salt and pepper, and cook very gently for 30-40 minutes, stirring occasionally, until caramelised (if things begin to stick, just add a splash of water). 2 Add the garlic and cook for 2-3 minutes more, then add the raisins and Madeira. Let the alcohol burn off for a couple of minutes before pouring in the stock. Bring to the boil, then reduce the heat and simmer for 20 minutes. 3 Add the sprouts and bring back to the boil, then lower the heat and simmer for one minute if you’d like your sprouts to retain some bite, or longer if you’d like them soft. Adjust the seasoning to taste. 4 Just before your soup is ready, place the bread on a tray lined with baking paper under a preheated grill. When it’s lightly toasted on both sides, add a generous pile of cheese to each piece and place it back under to melt. Add a piece of Gruyère toast to each soup bowl.

Per Serving 189kcals, 7.2g fat (3.2g saturated), 24.3g carbs, 4.2g sugars, 6.5g protein, 1g fibre, 0.48g sodium

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“Two comfort foods – soup and the jacket potato – rolled into one. There are faster ways of making a potato soup, but all the goodness is in the skin, and for the skin to develop the most deliciously crispy exterior possible it needs time. The flesh within fares well, too, when it is slow-cooked, becoming considerably creamier than it would otherwise.”

Jacket potato soup with saffron Serves 6

2 baking potatoes 1 tsp olive oil, plus a splash ½ tsp rock salt 30g butter 1 large leek, finely chopped 1 garlic clove, finely chopped 30ml white wine 1 big pinch of saffron threads 700ml chicken or vegetable stock Juice of ½ a lemon, plus more to serve 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Prick the potatoes, rub them with olive oil and sprinkle them with rock salt. Place them directly on

an oven shelf and bake for 2-2½ hours. 2 When they are ready, remove them from the oven and allow to cool a little before splitting them, scooping the flesh out and cutting the crispy skins into large triangles to use as croutons or dippers. Set these aside while you make the soup. The potato skin pieces should be incredibly crispy. If they’re not, or you’re not eating the soup straight away, they can be placed in a hot oven for five minutes just before serving. 3 Melt the butter in a pan with a splash of olive oil. Add the leek and cook over a low heat for 10 minutes or until very soft. 4 Add the garlic and cook for another two minutes. 5 Pour in the wine with the saffron and let the alcohol reduce for 2-3 minutes before tipping in the potato flesh to heat through. 6 Add the stock and bring to the boil. Cook for 10 minutes, then blitz in the blender with the lemon juice and plenty of salt and pepper to taste. Serve with the crispy potato skins. Per Serving 125kcals, 7.6g fat (3.1g saturated), 13g carbs, 1.5g sugars, 1.8g protein, 1.1g fibre, 0.576g sodium

Easy Food 69

30/09/2016 10:36

70 Easy Food

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OCTOBER 2016

30/09/2016 10:36

cooking for fun soup “If you don’t fancy making your own Thai curry paste you can always use shop-bought. It might not be quite as fragrant or vibrantly green, but it does mean you’ll have something to eat in 10 minutes. Look for semi-fresh offerings from smaller brands in the fridge section of good health food shops.”

Green Thai mussels with courgettes Serves 6

800g fresh mussels For the curry paste: 1 bunch coriander (reserve some leaves for garnish) 2 garlic cloves 1 lemongrass stalk 2cm root ginger 3 spring onions 1 green chilli 1 tbsp groundnut oil ½ tsp shrimp paste (optional) 1 kaffir lime leaf ¼ tsp salt For the soup: 1 x 400ml tin of coconut milk 200ml fish or vegetable stock 1 tsp fish sauce 1 tsp soy sauce 1 tsp honey 1 large courgette, halved lengthways and cut into 1cm crescents To serve: 1 lime, cut into wedges 100g jasmine or sticky rice, cooked Reserved coriander leaves 1 Scrub the mussels and remove the beards, discarding any that don’t open. 2 Blitz all of the curry paste ingredients together in a food processor or blender; depending on your machine you may need to chop things first. 3 Heat a large saucepan over a medium heat and cook the curry paste for 2-3 minutes (if you are using shop-bought you may need to add a little oil to your pan first – see what it says on the label). 4 Add the coconut milk, stock, fish sauce, soy and honey and bring everything to the boil, then simmer for 15 minutes. 5 Stir in the courgettes and bring back to the boil, then add the mussels. Cover with a lid and cook, shaking occasionally, until the mussels open – this should take about five minutes. 6 Serve with the reserved coriander leaves, wedges of lime, and a bowl of cooked rice on the www.easyfood.ie

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side. After you’ve eaten your mussels, spoon the rice into the broth.

Per Serving 374kcals, 21.8g fat (15.4g saturated), 26.2g carbs, 4.4g sugars, 20.3g protein, 3.2g fibre, 0.675g sodium

x “Marinating meat in coconut water has the rather brilliant effect of tenderising it while imparting sweet, nutty flavours. Add a couple of tablespoons of curry paste and the results are far more flavoursome than a dish this easy deserves to be. I’ve included a recipe for a quick Thai-style paste here – heavy on the lemongrass and ginger – but you could veer off track if you don’t have everything to hand. This recipe is just as delicious without noodles, so if you’re looking for something carbfree, just use extra chicken.”

Make-ahead coconut water chicken Serves 4

1 red chilli, seeds removed 1 garlic clove 2 spring onions 1 kaffir lime leaf 1 lemongrass stalk 4cm piece of root ginger A small bunch coriander, stalks only (reserve the leaves for garnish) Salt 1 litre coconut water 2-4 chicken thighs (depending on size), bone

in, skin removed 200g mangetout, green beans and bean sprouts, a mixture of, all sliced if necessary To serve: 100g rice noodles, cooked 1 tbsp peanuts ½ red chilli, sliced, or to taste 1 spring onion, thinly sliced 1 Put the first eight ingredients into a blender and blitz to form a rough paste. Add the coconut water, then transfer the lot to a large sandwich bag and add the chicken. Leave for at least two hours, or overnight for best results. 2 When you’re ready to eat, decant the contents of the bag into a medium-sized saucepan and bring to the boil, skimming off any scum as it appears (it will be impossible to remove everything without also removing other ingredients so don’t worry too much). 3 Reduce the heat to a simmer and poach the chicken for about 45 minutes. 4 When the meat is thoroughly cooked, remove it from the broth and shred it. Add the green beans, mangetout and bean sprouts to the broth to cook, which will only take a minute, then put the chicken back in. 5 Pour the broth over the noodles (if using) then top with coriander, peanuts, red chilli and sliced spring onion. Per Serving 263kcals, 9.1g fat (2.3g saturated), 11.8g carbs, 1.2g sugars, 32.5g protein, 2.6g fibre, 0.141g sodium

x Easy Food 71

30/09/2016 10:36

juniors

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Easy Food

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Chilli con carne Serves 6

1 tbsp olive oil 500g beef mince 1 large onion, peeled and chopped 1 green pepper, deseeded and chopped 4 garlic cloves, crushed 2 tbsp tomato purée 1 tsp mild chilli powder 1 tsp cumin 2 tsp dried oregano 1 x 400g tin of chopped tomatoes 1 tbsp Worcestershire sauce 250ml beef stock 1 x 400g tin of kidney beans, drained Salt and black pepper 1 Heat the olive oil in a pot over a high heat. Add the beef mince and use a wooden spoon to break up any lumps into small pieces. 2 Cook the mince for 5-6 minutes, stirring regularly, until you can’t see any pink parts left. 3 Add the onion, pepper and garlic and cook for another 4-5 minutes, stirring every minute or so. 4 Stir in the tomato purée, chilli powder, cumin and oregano and cook for two minutes. 5 Stir in the tomatoes, Worcestershire sauce, beef stock and beans. 6 Simmer over a medium heat for 25-30 minutes. Taste the chilli and add salt and black pepper until you’re happy with the flavour. Ladle the chilli into bowls and serve with your favourite side. Pick a few toppings and put them on the table so people can top their own portions.

Per Serving 444kcals, 8.8g fat (2.5g saturated), 49.7g carbs, 5.9g sugars, 42.4g protein, 12.6g fibre, 0.239g sodium

x SIDE OPTIONS

Wraps, rice, chips, potato wedges, baked potatoes or tortilla chips.

TOPPING TIP!

Try grated Cheddar, chopped avocado, salsa, sour cream, chopped spring onions, chopped tomatoes, crushed-up tortilla chips or coriander.

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OCTOBER 2016

30/09/2016 11:17

make it healthy! GIVE YOUR BODY THE LOVE IT DESERVES

94-105 IN THIS SECTION

15 MEALS UNDER 500 CALORIES P94

These tasty breakfasts, lunches and dinners clock in at under 500 calories

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OH MY GOODNESS! P98

Blogger Aoife Howard shares a healthful and hearty autumnal soup

LOAF-TY GOALS P101 These loaf cakes and breads have it all â€” easy, comforting and gluten-free!

Easy Food 93

30/09/2016 16:20