EASY SUPPERS - 1001 Recipes You've Always Wanted to Cook (2015)

1001 Recipes You've Always Wanted to Cook (2015)

Clams with Chilli Spaghetti

EASY SUPPERS

This chapter is packed with fuss-free dishes, such as simple frittatas or speedy stir-fries, to help you put meals on the table easily. When you come home from work and you’re cooking from scratch, you want something quick and healthy.

If you’re looking for something easy but delicious and filling, there are some great pasta dishes that can be cooked in minutes as well as substantial salads. You’ll also find meals that require minimal preparation such as pasta bakes, so that you can enjoy hearty suppers without slaving away in the kitchen for hours. And if you fancy something really warming, there are soups, curries and spicy dishes that will do the trick.

There are meat-free options, too, for vegetarians or for those times when you don’t feel like eating meat or fish. Many of the risotto and pasta dishes are flavoured with seasonal vegetables, and beans and lentils feature, too.

If you’re being thrifty, you won’t be disappointed. Many of the recipes in this section have economical ingredients and utilize store-cupboard items, such as dried pasta, rice, grains and pulses. A simple dish of pasta tossed in a sauce of canned chopped tomatoes, bottled olives and anchovies can be put together in minutes and - hey presto - supper is served!

ITALIAN STUFFED CHICKEN BREASTS

Illustration

olive oil to grease

8 slices mozzarella

4 x 125g/4oz boneless, skinless chicken breasts

4 fresh sage leaves

8 slices Parma ham

ground black pepper

cherry tomatoes on the vine

1 Preheat the oven to 200°C/400°F/Gas 6. Lightly oil a baking sheet.

2 Put 2 mozzarella slices on top of each chicken breast and then add a sage leaf. Wrap each chicken breast in 2 slices of Parma ham, covering the mozzarella. Season with pepper.

3 Place the chicken on the baking sheet and cook in the oven for 20 minutes or until the chicken is cooked through, the cheese has melted and the ham is golden brown.

4 Serve with grilled (broiled) cherry tomatoes.

preparation 5 minutes cooking time 20 minutes

Serves 4

STUFFED CHICKEN THIGHS

100g/3½oz/2 cups fresh white breadcrumbs

4 tbsp freshly grated Parmesan

2 medium (US large) eggs, beaten

3 tbsp chopped fresh basil

finely grated zest of 1 lemon

8 boneless, skinless chicken thighs

8 streaky bacon rashers (slices)

salt and ground black pepper

1 Preheat the oven to 220°C/425°F/Gas 7.

2 Mix together the breadcrumbs, Parmesan, beaten eggs, basil, lemon zest and seasoning in a bowl.

3 Open out the chicken thighs, smooth-side down, and spoon half of the stuffing down the centre of each. Fold the chicken over the filling and wrap each fillet in bacon.

4 Place the wrapped thighs, seam-side down, on a non-stick baking tray. Cook in the oven for 25-30 minutes until golden brown and cooked through. Serve with green vegetables.

preparation 20 minutes cooking time 30 minutes

Serves 4

CHICKEN AND ARTICHOKE PIE

Illustration

340g/12oz boneless, skinless chicken breasts

150ml/¼ pint/scant ⅔ cup chicken stock

225g/8oz/1¼ cups reduced-fat soft cheese

1 x 400g/14oz can artichoke hearts, drained and quartered

6 sheets filo pastry

melted butter to brush

salt and ground black pepper

1 Preheat the oven to 200°C/400°F/Gas 6.

2 Put the chicken and stock in a pan and bring to the boil. Reduce the heat, cover and simmer for 10 minutes. Remove the chicken and set aside.

3 Add the soft cheese to the pan and mix with the stock until smooth. Bring to the boil, then simmer until thickened.

4 Cut the chicken into chunks and stir into the sauce with the artichoke hearts. Season to taste.

5 Spoon the mixture into a baking dish. Brush the filo pastry sheets with melted butter and use to cover the dish. Bake in the oven for 30-35 minutes until crisp and golden brown.

preparation 20 minutes cooking time 45 minutes

Serves 4

CHICKEN AND VEGETABLE GRATIN

1 tbsp olive oil

1 onion, thinly sliced

450g/1lb pumpkin, peeled and cut into chunks

125g/4oz cherry tomatoes

3 boneless, skinless chicken breasts, cut into strips

50g/2oz/4 tbsp butter

50g/2oz/½ cup plain (all-purpose) flour

500ml/17fl oz/2 cups milk

100g/3½oz bread, made into breadcrumbs

3 tbsp grated Parmesan

salt and ground black pepper

1 Preheat the oven to 180°C/350°F/Gas 4.

2 Heat the oil in a pan and cook the onion, leek and pumpkin over a low heat for 15 minutes or until tender, stirring occasionally. Add the cherry tomatoes and set aside.

3 Meanwhile, put the chicken in a separate pan, cover with cold water and bring to the boil. Lower the heat and simmer for 5 minutes. Drain well and add to the vegetables.

4 Melt the butter in a pan and stir in the flour. Cook gently for 1 minute. Remove from the heat and gradually beat in the milk, with a wooden spoon, until you have a smooth sauce. Return to the heat and cook, stirring constantly, until the sauce thickens. Season to taste.

5 Stir the sauce into the vegetable and chicken mixture and transfer to an ovenproof dish. Scatter with the breadcrumbs and grated Parmesan.

6 Cook in the oven for 30 minutes until the top is golden brown and crisp and the filling is bubbling.

preparation 15 minutes cooking time 50 minutes

Serves 4

CHICKEN CRISPBAKES

75g/3oz/¾ cup frozen peas

1kg /2¼lb potatoes

3 tbsp plain (all-purpose) flour

1 medium (US large) egg, beaten

4 spring onions (scallions), diced

2 skinless cooked chicken breasts, diced

100g/3½oz/1 cup grated Cheddar

2 tbsp olive oil

salt and ground black pepper

1 Preheat the oven to 200°C/400°F/Gas 6. Line a baking tray with parchment paper.

2 Fill and boil a kettle. Put the peas in a colander in the sink and pour the boiling water over them. Set aside.

3 Peel and coarsely grate the potatoes. Put the grated potato on a clean teatowel. Fold it over the potato and squeeze out as much moisture as you can. Put the squeezed potato in a large bowl, then mix in the remaining ingredients and some salt and pepper. With your hands, mould the mixture into eight patties and place on the prepared baking tray.

4 Cook the crispbakes in the oven for 30 minutes or until golden and cooked through.

preparation 20 minutes cooking time 35 minutes

Serves 4

BUFFALO WINGS AND AVOCADO DIP

1.1kg/2½lb chicken wings

1 tsp olive oil

100g/3½oz/½ cup tomato ketchup

1 tbsp hot chilli sauce

15g/½oz/1 tbsp butter

juice of ½ lemon

2 tsp cornflour (cornstarch)

salt and ground black pepper

For the avocado dip

125g/4oz/½ cup natural yogurt

1 tbsp mayonnaise

1 avocado, peeled and stoned

1 Preheat the oven to 220°C/425°F/Gas 7.

2 Put the chicken wings in a roasting pan, drizzle over the oil and season well. Cook for 30 minutes or until golden brown.

3 In a small pan, heat the tomato ketchup, chilli sauce, butter and lemon juice until smooth.

4 Mix the cornflour with a little water, then stir into the tomato and chilli mixture to thicken it, stirring over a low heat for a few minutes. Pour the mixture over the chicken to coat it.

5 Put the chicken back in the oven and cook for 10-15 minutes until the sauce is sticky.

6 To make the dip, mix the yogurt and mayonnaise together in a small bowl. Mash the avocado flesh and stir into the yogurt mixture, then season to taste. Serve the wings with the dip.

preparation 20 minutes cooking time 45 minutes

Makes 12 wings

SPICY CHICKEN WITH QUINOA

2 tbsp mango chutney

juice of ½ lemon

2 tbsp olive oil

1 tsp curry powder

340g/12oz chicken breast fillets, cut into thick strips

200g/7oz/1 cup quinoa

1 cucumber, roughly chopped

1 red onion, finely chopped

175g/6oz baby plum tomatoes, diced

4 tbsp chopped fresh mint

4 tbsp chopped fresh parsley

salt and ground black pepper

1 Put the chutney, lemon juice, half the oil and the curry powder in a large bowl and mix well. Add the chicken to the marinade and stir to coat.

2 Cook the quinoa in boiling water for 10 minutes until tender, or according to the pack instructions. Drain thoroughly.

3 Put the quinoa in a bowl with the cucumber, red onion, tomatoes, herbs and remaining oil. Stir and season to taste.

4 Meanwhile, put the chicken and marinade in a frying pan and cook over a high heat for 2-3 minutes. Stir in 150ml/¼ pint/scant ⅔ cup water and bring to the boil. Reduce the heat and simmer for 5 minutes or until the chicken is cooked.

5 Serve the chicken immediately with the quinoa.

preparation 15 minutes cooking time 10-12 minutes

Serves 4

CHICKEN PILAU

2 tbsp olive oil

2 onions, thinly sliced

2 garlic cloves, crushed

1 tbsp medium curry powder

1 tsp ground turmeric

450g/1lb skinless, boneless cooked chicken, cut into strips

340g/12oz/1½ cups basmati rice

salt and ground black pepper

a pinch of saffron

50g/2oz/⅓ cup sultanas (golden raisins)

225g/8oz tomatoes, chopped

coriander (cilantro) to garnish

1 Heat the oil in a large heavy-based pan over a medium heat. Add the onions and garlic and cook for 5 minutes or until tender. Remove half the onion mixture and put aside.

2 Add the curry powder and turmeric and cook for 1 minute. Stir in the chicken and cook for 4 minutes or until browned.

3 Stir in the rice, then add 900ml/1½ pints/3⅔ cups boiling water, some salt and the saffron. Cover and bring to the boil. Reduce the heat to low and cook for 20 minutes or until the rice is tender and most of the liquid has been absorbed.

4 Stir in the reserved onion mixture, the sultanas and tomatoes. Cook gently for 5 minutes to warm through, then serve garnished with coriander.

preparation 15 minutes cooking time 35-40 minutes

Serves 4

STICKY CHICKEN THIGHS

Illustration

2 garlic cloves, crushed

1 tbsp clear honey

2 tbsp sweet chilli sauce

2 tbsp stem ginger in syrup, diced

4 chicken thighs

boiled rice or noodles to serve

1 Preheat the oven to 200°C/400°F/Gas 6.

2 Stir the garlic in a bowl with the honey, chilli sauce and stem ginger in syrup. Add the chicken thighs and toss to coat.

3 Put the chicken in a roasting pan and roast in the oven for 15-20 minutes until golden and cooked through - the juices should run clear when the thighs are pierced with a skewer.

4 Serve immediately with boiled rice or noodles.

preparation 5 minutes cooking time 20 minutes

Serves 4

MOROCCAN CHICKEN WITH CHICKPEAS

2 tbsp olive oil

12 chicken thighs and drumsticks

1 large onion, sliced

2 garlic cloves, crushed

1 tbsp harissa paste

1 tsp ground cumin

1 cinnamon stick

600ml/1 pint/2½ cups hot chicken stock

75g/3oz/½ cup ready-to eat dried apricots, diced

2 x 400g/14oz cans chickpeas (garbanzos), drained and rinsed

1 Heat the oil in a large non-stick frying pan over a medium heat. Add the chicken pieces to the pan and fry, turning them occasionally, until browned all over. Add the onion and garlic and cook, stirring, for 5 minutes or until tender.

2 Add the harissa, cumin and cinnamon stick. Pour in the hot stock and bring to the boil. Reduce the heat, cover the pan and simmer gently for 25-30 minutes until the chicken is tender and cooked.

3 Add the apricots and chickpeas, and bring to the boil, then reduce the heat and simmer, uncovered, for 5-10 minutes.

4 Serve hot with some warm pitta bread or boiled rice.

preparation 10 minutes cooking time 50 minutes

Serves 6

TANDOORI CHICKEN

Illustration

3 tbsp olive oil

450g/1lb/2¼ cups natural yogurt

juice of 1 lemon

4 tbsp tandoori paste

600g/1lb 5oz boneless, skinless chicken breasts, cut into strips

½ cucumber, cut into thin strips with a vegetable peeler

1 green chilli, finely diced

1 bunch of fresh mint, chopped plus extra to garnish

salt and ground black pepper

1 Mix 1 tbsp oil, two-thirds of the yogurt and the lemon juice into the tandoori paste in a bowl. Add the chicken and stir well to coat. Cover the bowl and leave to marinate in the refrigerator for at least 4 hours.

2 Preheat the oven to 220°C/425°F/Gas 7. Brush a roasting pan with a little of the oil. Put the chicken in the pan, drizzle the remaining oil over the top and roast in the oven for about 15-20 minutes until cooked through.

3 Meanwhile, prepare the raita. Put the cucumber strips in a bowl and gently stir in the remaining yogurt with the chilli and mint. Season to taste and chill until ready to serve.

4 Serve the hot tandoori chicken, sprinkled with mint, with the chilled raita.

preparation 45 minutes plus marinating cooking time 20 minutes

Serves 4

CHICKEN, BEAN AND SPINACH CURRY

1 tbsp olive oil

340g/12oz boneless, skinless, chicken breasts, cut into strips

2 garlic cloves, crushed

1 x 300g/11oz jar curry sauce

1 x 400g/14oz can aduki beans, drained and rinsed

175g/6oz thin green beans, trimmed

150g/5oz/1¼ cups natural yogurt, plus extra to serve

175g/6oz baby spinach leaves

boiled rice to serve

1 Heat the oil in a large pan over a medium heat and fry the chicken strips with the garlic until golden.

2 Add the curry sauce and beans, then cover the pan and simmer gently for 15 minutes or until the chicken is cooked through and tender. Add the green beans and cook gently for a further 5 minutes

3 Over a low heat, stir in the yogurt and heat through without boiling. Stir in the spinach and cook for 1-2 minutes until it starts to wilt.

4 Serve immediately with extra yogurt and boiled rice.

preparation 10 minutes cooking time 20 minutes

Serves 4

CHICKEN NOODLE STIR-FRY

250g/9oz egg noodles

2 tbsp oil

2 garlic cloves, crushed

4 boneless, skinless chicken thighs, sliced

3 carrots, cut into thin strips

1 red (bell) pepper, seeded and cut into strips

1 bunch of spring onions (scallions), sliced

200g/7oz mangetouts, trimmed

150g/5oz black bean stir-fry sauce

1 Fill a large pan with water and bring to the boil. Add the noodles to the boiling water and cook according to the pack instructions.

2 Meanwhile, heat the oil in a wok or deep frying pan. Add the garlic and stir-fry for 1 minute. Add the chicken and stir-fry for 5 minutes, then stir in the carrot strips and stir-fry for a further 3 minutes.

3 Add the red pepper, spring onions, mangetouts and stir-fry sauce to the wok and stir-fry for 5 minutes.

4 Drain the cooked noodles thoroughly and add to the wok. Toss everything together and serve immediately.

preparation 20 minutes cooking time 30 minutes

Serves 4

COCONUT CHICKEN NOODLES

1 tsp chilli powder

1 tsp ground ginger

675g/1½lb boneless, skinless chicken breasts, sliced

250g/9oz thin egg noodles

2 tbsp coconut oil

1 bunch of spring onions (scallions), sliced

1 tbsp Thai red curry paste

150g/5oz/1¼ cups salted roasted peanuts, finely chopped

6 tbsp coconut milk

fresh coriander (cilantro) leaves to garnish

1 Mix the chilli powder and ginger in a bowl. Add the chicken and coat well with the spicy mixture.

2 Cook the noodles in a pan of boiling water according to the pack instructions, then drain.

3 Heat the oil in a frying pan or wok. Add the chicken and stir-fry for 5 minutes or until cooked through. Remove, cover and keep warm. Add the spring onions to the pan and fry for 1 minute. Remove and keep warm.

4 Add the curry paste to the pan with half of the peanuts and fry for 1 minute. Add the noodles and stir-fry for 1 minute. Stir in the coconut milk and toss the noodles over a high heat for 30 seconds.

5 Divide the noodle mixture among six serving plates. Pile the chicken and spring onions on top. Scatter with the remaining peanuts and coriander and serve immediately.

preparation 15-20 minutes cooking time 15 minutes

Serves 6

SPICY CHICKEN NOODLE SOUP

1 tbsp olive oil

340g/12oz boneless, skinless chicken breasts, cubed

3 garlic cloves, crushed

2 red chillies, seeded and diced

900ml/1½ pints/2¾ cups chicken stock

125g/4oz each asparagus, green beans, broccoli, sugarsnap peas and courgettes (zucchini), sliced

75g/3oz vermicelli or soup pasta

1 Heat the oil in a large pan over a low heat. Add the chicken, garlic and chillies and cook for 5-10 minutes, stirring occasionally, until the chicken is golden brown all over.

2 Add the stock and bring to the boil, then reduce the heat, add the vegetables and simmer gently for 10 minutes or until the chicken and vegetables are cooked.

3 Add the pasta to the soup and continue cooking for a further 8-10 minutes until it is tender.

4 Ladle the soup into warmed bowls and serve immediately.

preparation 30 minutes cooking time 25 minutes

Serves 4

CHICKEN AND LEEK CHEESY PASTA BAKE

1 tbsp olive oil

450g/1lb boneless, skinless chicken breasts, chopped

3 large leeks, sliced

340g/12oz penne pasta

340g/12oz carton fresh ready-made cheese sauce

2 tsp Dijon mustard

3 tbsp chopped fresh parsley

3 tbsp grated Cheddar cheese

salt and ground black pepper

1 Heat the oil in a large frying pan. Add the chicken and cook for 8-10 minutes, stirring occasionally. Add the leeks and continue cooking for 4-5 minutes.

2 Meanwhile, cook the pasta in a large pan of lightly salted boiling water according to the pack instructions. Drain well and return to the pan.

3 Preheat the grill (broiler). Stir the cheese sauce into the pasta with the mustard, then add the chicken mixture and parsley. Mix well and transfer to a large ovenproof dish. Season to taste and sprinkle over the grated Cheddar.

4 Pop under the hot grill for 4-5 minutes until golden brown and bubbling. Serve immediately.

preparation 10 minutes cooking time 20 minutes

Serves 4

ORANGE TARRAGON CHICKEN

125ml/4fl oz/½ cup orange juice

grated zest of 1 orange

2 tbsp chopped fresh tarragon

2 tbsp chopped fresh parsley

1 garlic clove, crushed

4 boneless, skinless chicken breasts

1 orange, thinly sliced

salt and ground black pepper

1 Preheat the oven to 200°C/400°F/Gas 6.

2 Whisk the orange juice, orange zest, herbs and garlic together in a large bowl. Season with salt and pepper.

3 Slash the chicken breasts several times with a sharp knife. Place them in a large ovenproof dish. Pour the orange marinade over them.

4 Cook the chicken in the oven for 20-30 minutes, basting occasionally, until cooked right through.

5 Serve the chicken topped with orange slices with boiled rice.

preparation 10 minutes cooking time 20-30 minutes

Serves 4

THAI CHICKEN CURRY

2 garlic cloves, peeled

1 onion, quartered

1 lemongrass stalk, halved

2.5cm/1in piece fresh root ginger, peeled and halved

2 fresh red chillies

a few fresh coriander (cilantro) sprigs plus extra to garnish

grated zest and juice of 1 lime

2 tbsp coconut oil

6 skinless chicken breast fillets

3 tomatoes, chopped

2 tbsp Thai fish sauce

900ml/1½ pints/3⅔ cups coconut milk

salt and ground black pepper

1 Put the garlic, onion, lemongrass, ginger, chillies, coriander, and lime zest and juice in a food processor or blender and blitz to a thick aromatic paste.

2 Heat the oil in a wok or deep frying pan over a medium heat. Add the spice paste and cook for 3-4 minutes, stirring constantly to prevent the mixture burning.

3 Cut the chicken into large pieces and add them to the wok. Stir into the spice mixture and cook for 5 minutes, stirring occasionally.

4 Add the tomatoes, fish sauce and coconut milk. Reduce the heat, cover the pan and simmer gently for 20 minutes or until the chicken is cooked.

5 Season with salt and pepper, garnish with coriander sprigs and serve with boiled rice.

preparation 15 minutes cooking time 35 minutes

Serves 6

INDONESIAN CHICKEN

4 boneless, skinless chicken breasts, cut into strips

2 garlic cloves, crushed

2 tbsp groundnut (peanut) oil

juice of ½ lime

Thai fragrant rice and chopped fresh coriander (cilantro) to serve

For the peanut sauce

1 tbsp groundnut (peanut) oil

2 tbsp hot curry paste

1 tbsp brown sugar

3 tbsp chunky peanut butter

200ml/7fl oz/¾ cup coconut milk

1 Mix the chicken in a bowl with the garlic, oil and lime juice. Cover and chill in the refrigerator for 15 minutes.

2 To make the peanut sauce, heat the oil in a pan, add the curry paste, sugar and peanut butter and fry for 1 minute. Add the coconut milk and bring to the boil, stirring all the time. Reduce the heat and simmer for 5 minutes.

3 Meanwhile, heat a wok or deep frying pan and, when hot, stir-fry the chicken in its marinade in batches for about 3-4 minutes until cooked.

4 Arrange the chicken on a mound of Thai fragrant rice. Pour the peanut sauce over the top and sprinkle with coriander.

preparation 10 minutes plus 15 minutes marinating cooking time 10 minutes

Serves 4

CARIBBEAN CHICKEN

8 skinless chicken pieces

1 tbsp paprika

1 fresh chilli, chopped

1 onion, chopped

4 garlic cloves, crushed

2 tbsp dark soy sauce

juice of 1 lemon

2 tbsp coconut oil

2 tbsp light muscovado sugar

340g/12oz/1½ cups basmati rice

2 x 300g/11oz cans red kidney beans, drained and rinsed

175g/6oz fresh pineapple, peeled and chopped

West Indian hot pepper sauce to serve

1 Mix the chicken, paprika, chilli, onion and garlic in a bowl. Stir in the soy sauce and lemon juice. Cover and chill in the refrigerator for at least 4 hours.

2 Heat a large pan over a medium heat. Add the oil and sugar and cook for 3 minutes. Add the chicken, cover the pan and cook for 10 minutes, turning the chicken halfway, until evenly browned. Add the marinade and cook for 10 minutes.

3 Add the rice and pour in 900ml/1½ pints/3⅔ cups cold water. Cover the pan and simmer, without lifting the lid, for 20 minutes or until the rice is tender and most of the liquid has been absorbed.

4 Stir in the beans and pineapple. Cover and cook gently for 5 minutes until the beans are warmed through and all the liquid has been absorbed. Check that the rice doesn’t stick to the bottom of the pan.

5 Serve hot with a dash of hot pepper sauce.

preparation 40 minutes plus minimum 4 hours marinating cooking time 45-50 minutes

Serves 4

GRILLED CHICKEN WITH BULGUR WHEAT

3 garlic cloves, crushed

2 tbsp olive oil

4 boneless, skinless chicken breasts

225g/8oz/1 cup bulgur wheat

12 cherry tomatoes, chopped

½ cucumber, chopped

1 small red onion, chopped

50g/2oz/⅓ cup raisins

3 tbsp chopped fresh parsley

3 tbsp chopped fresh mint

juice of 1 large lemon

salt and ground black pepper

1 Put the garlic in a bowl with 1 tbsp oil. Slash the chicken breasts 3 or 4 times with a knife and add to the marinade. Stir well to coat the chicken. Cover and leave to marinate while you prepare the bulgur wheat.

2 Cook the bulgur wheat according to the pack instructions. Transfer to a bowl and stir in the tomatoes, cucumber, red onion, raisins and herbs. Season well with salt and pepper. Add the remaining oil and the lemon juice and stir well.

3 Preheat the grill (broiler) to high. Put the chicken on a grill (broiling) rack and cook for 10 minutes on each side or until cooked right through - the juices should run clear when the meat is pierced with a sharp knife.

4 Cut the chicken into slices and serve with the bulgur wheat.

preparation 20 minutes cooking time 30 minutes

Serves 4

CREAMY CHICKEN PASTA

1 tbsp olive oil

1 onion, chopped

400g/14oz chicken breast fillets

125g/4oz mushrooms, sliced

50ml/2fl oz/¼ cup Marsala

125ml/4fl oz/½ cup hot chicken stock

300g/11oz pasta shapes

150ml/¼ pint/scant ⅔ cup crème fraîche

2 tsp Dijon mustard

2 tbsp chopped fresh parsley

1 Heat the oil in a large frying pan over a medium heat. Add the onion and fry gently, stirring, for 5 minutes.

2 Chop the chicken into chunks and add to the pan. Cook until browned all over, stirring occasionally. Add the mushrooms and cook for 2 minutes.

3 Pour in the Marsala and hot stock, reduce the heat and simmer for 12-15 minutes until the chicken is cooked.

4 Meanwhile, cook the pasta in a large pan of lightly salted boiling water according to the pack instructions.

5 Stir the crème fraîche, mustard and basil into the chicken mixture and heat through gently.

6 Drain the pasta and return to the pan. Add the chicken sauce, toss well together and serve sprinkled with parsley.

preparation 10 minutes cooking time 25 minutes

Serves 4

SESAME BEEF

3 tbsp soy sauce

juice of ½ lime

2 garlic cloves, crushed

400g/14oz rump steak, sliced

1 tbsp sesame oil

3 small pak choi (bok choy), chopped

1 bunch of spring onions (scallions), thickly sliced

1 tbsp sesame seeds

450g/1lb cooked egg noodles

1 Put the soy sauce, lime juice and garlic in a bowl and mix well. Stir in the steak strips and toss to coat.

2 Heat the oil in a large wok or deep frying pan over a high heat. When it’s hot, add the steak and stir-fry quickly until it is seared all over.

3 Add any leftover marinade from the bowl to the wok and heat for 1 minute. Add the pak choi and spring onions and stir-fry for 5 minutes. Add the sesame seeds and fry for 1 minute.

4 Add the cooked egg noodles to the wok. Toss together and serve immediately.

preparation 20 minutes cooking time 10 minutes

Serves 4

BEEF STROGANOV

4 tbsp olive oil

1 onion, thinly sliced

2 garlic cloves, crushed

340g/12oz mushrooms, sliced

700g/1½lb rump steak, sliced

3 tbsp brandy

1 tsp Dijon mustard

1 tsp tomato paste

100ml/3½fl oz/⅓ cup half-fat crème fraîche

100ml/3½fl oz/⅓ cup soured cream

4 tbsp chopped fresh parsley

salt and ground black pepper

1 Heat half the oil in a large frying pan over a low heat. Add the onion and garlic. Cook gently for 10 minutes or until soft and golden. Remove with a slotted spoon and set aside.

2 Add the mushrooms to the pan and cook, stirring, for 2-3 minutes until golden brown; remove and set aside.

3 Increase the heat and add the remaining oil. Quickly stir-fry the steak, in batches, until browned all over. Remove from the pan. Add the brandy to the pan and let it bubble for a few minutes to reduce.

4 Return the steak, onion and mushrooms to the pan. Reduce the heat and stir in the mustard, tomato paste, crème fraîche and soured cream. Heat through very gently. Stir in the parsley and season to taste.

5 Serve immediately with boiled rice or noodles.

preparation 10 minutes cooking time 20 minutes

Serves 4

SWEDISH MEATBALLS

500g/1lb 2oz/2¼ cups minced (ground) beef

1 tbsp Dijon mustard

1 large egg, beaten

75g/3oz/1½ cups fresh white breadcrumbs

4 tbsp finely chopped fresh dill

1 tbsp olive oil

300ml/½ pint/1¼ cups hot beef stock

150ml/¼ pint/scant ⅔ cup soured cream

salt and ground black pepper

1 Put the beef mince, mustard, beaten egg, breadcrumbs, half the dill and seasoning in a large bowl and mix well. Form the mixture into 20 small balls.

2 Heat the oil in a large frying pan over a medium heat. Fry the meatballs for 8-10 minutes, turning them occasionally, until cooked through and golden brown all over.

3 Pour in the stock and soured cream, bring to the boil, then reduce the heat and let it bubble away for a few minutes. Stir in the remaining dill and check the seasoning.

4 Serve the meatballs in the creamy sauce with boiled rice.

preparation 15 minutes cooking time 15 minutes

Serves 4

STIR-FRIED BEEF AND MUSHROOMS

225g/8oz rump steak, sliced

2 tbsp oyster sauce

2 tbsp light soy sauce

25g/1oz dried shiitake mushrooms

2 tbsp vegetable oil

1 small onion, thinly sliced

2.5cm/1in piece fresh root ginger, peeled and sliced

2 carrots, cut into matchsticks

1 green (bell) pepper, seeded and cut into thin strips

2 tsp cornflour (cornstarch)

1 Put the steak, oyster and soy sauces in a bowl. Stir well, then cover and marinate in the refrigerator for 30 minutes.

2 Meanwhile, soak the mushrooms in boiling water for about30 minutes. Drain and reserve the soaking liquid. Squeeze the mushrooms dry.

3 Heat the oil in a wok or large frying pan over a medium heat. Add the onion and stir-fry for 2 minutes. Add the mushrooms, ginger, carrots and green pepper and stir-fry for 3 minutes until slightly softened. Remove and set aside.

4 Add the steak and marinade to the pan and stir-fry for 2-3 minutes, until tender. Mix the cornflour with 4 tbsp soaking water from the mushrooms and add to the pan with the vegetables. Stir until the sauce thickens. Serve.

preparation 15 minutes plus soaking and marinating cooking time 15 minutes

Serves 2

BEEF JAMBALAYA

3 tbsp oil

150g/5oz chorizo, cut into strips

2 red (bell) peppers, seeded and sliced

400g/14oz rump steak, sliced

1 large onion, roughly chopped

2 garlic cloves, crushed

275g/10oz/1¼ cups basmati rice

1 tbsp tomato paste

2 tsp Cajun seasoning

900ml/1½ pints/3⅔ cups hot beef stock

1 x 400g/14oz can chopped tomatoes

salt and ground black pepper

1 Heat the oil in a large frying pan and cook the chorizo until golden brown. Add the red peppers and cook for 3 minutes until beginning to soften. Remove from the pan and set aside. Add the steak and fry in batches, then put aside and keep warm.

2 Add the onion to the pan and cook gently for 5 minutes until tender. Add the garlic, rice, tomato paste and the Cajun seasoning. Cook for 2 minutes, then stir in the hot stock, season with salt and bring to the boil.

3 Reduce the heat, add the tomatoes, cover the pan and simmer for 20 minutes, stirring occasionally, until the rice is tender and most of the liquid has been absorbed.

4 Add the steak, chorizo and red peppers. Heat gently, stirring, until piping hot. Season to taste and serve with a salad.

preparation 10 minutes cooking time 40 minutes

Serves 4

SZECHUAN BEEF

340g/12oz rump steak, sliced

1 tsp ground Szechuan powder 3 tbsp hoisin sauce

2 tbsp vegetable oil

1 red chilli, finely chopped

1 large onion, thinly sliced

2 garlic cloves, crushed

2 red (bell) peppers, seeded and cut into chunks

1 carrot, cut into matchsticks

225g/8oz baby corn, halved

1 tsp fresh root ginger, grated

1 spring onion (scallion), diced

1 Put the beef in a bowl, add the Szechuan powder and hoisin sauce and stir. Cover and leave to marinate for 30 minutes.

2 Heat the oil in a wok or large frying pan until smoking hot. Add the chilli, onion and garlic and stir-fry over a medium heat for 3-4 minutes until tender. Remove and set aside. Add the red peppers, carrot and baby corn, increase the heat and stir-fry for 1 minute. Remove and set aside.

3 Add the steak and marinade to the pan in batches. Stir-fry over a high heat for 1 minute.

4 Return the vegetables to the pan. Add the ginger and stir-fry for 1 minute or until heated through. Sprinkle with the spring onion and serve immediately.

preparation 15 minutes plus marinating cooking time 5-10 minutes

Serves 4

VEAL SCHNITZEL

4 veal escalopes

flour to coat

1 medium (US large) egg

1 tbsp lemon juice

1 tbsp double (heavy) cream

50g/2oz/1 cup fresh white breadcrumbs

4 tbsp oil

salt and ground black pepper

lemon wedges to serve

1 Lay the veal escalopes between two pieces of greaseproof paper and beat with a rolling pin to flatten them.

2 Season the veal, then coat lightly with flour. Beat the egg, lemon juice and cream together and dip the escalopes into the mixture. Next dip them into the breadcrumbs to coat them all over.

3 Heat 1 tbsp oil in a large heavy-based frying pan, add one coated escalope and fry for 1-2 minutes on each side until golden brown. Transfer to a heatproof plate and keep warm while you cook the remaining veal in the same way, using fresh oil for each escalope.

4 Serve the veal immediately with lemon wedges.

preparation 30 minutes cooking time 15 minutes

Serves 4

ROAST LAMB AND PASTA

1.1kg/2½lb half leg of lamb

150ml/¼ pint/scant ⅔ cup red wine

1 x 400g/14oz can chopped tomatoes

75g/3oz pasta shapes

12 sunblush tomatoes

dash of balsamic vinegar

a few sprigs of fresh basil, chopped

salt and ground black pepper

1 Preheat the oven to 200°C/400°F/Gas 6.

2 Put the lamb in a small deep roasting pan and fry on the hob for 5 minutes or until the lamb is brown all over.

3 Remove the lamb and put aside. Pour the wine into the pan and let it bubble away for a few minutes. Stir well, scraping the bottom to loosen any crusty bits, then leave to bubble until half the wine has evaporated.

4 Stir in 300ml/½ pint/1¼ cups water and add the chopped tomatoes, pasta and sunblush tomatoes.

5 Put the lamb on a rack over the roasting pan and cook, uncovered, in the oven for 35 minutes.

6 Stir the balsamic vinegar and basil into the pasta, season to taste and put everything back in the oven for 5 minutes or until the lamb is tender and the pasta is cooked.

7 Carve the lamb thickly and serve with the pasta..

preparation 10 minutes cooking time 50 minutes

Serves 4

LAMB WITH FRIED POTATOES

2 tbsp mint sauce

8 small lamb chops

3 medium potatoes, cut into large chunks

3 tbsp olive oil

2 garlic cloves, crushed

salt and ground black pepper

1 Spread the mint sauce over the lamb chops and leave in a cool place to marinate.

2 Cook the potatoes in a pan of lightly salted boiling water for 10-15 minutes until just tender. Cool and dice.

3 Meanwhile, heat the olive oil in a large frying pan and fry the chops for 4-5 minutes on each side until just cooked. Remove and keep warm.

4 Add the potatoes to the pan. Fry over a medium heat, stirring occasionally, for 10 minutes until crisp and golden. Add the garlic and cook for 1 minute. Season to taste.

5 Serve the fried potatoes immediately with the chops..

preparation 10 minutes plus marinating cooking time 20 minutes

Serves 4

PARMESAN-CRUMBED LAMB CUTLETS

75g/3oz/1½ cups fresh breadcrumbs

3 tbsp freshly grated Parmesan

8 lamb cutlets, well trimmed

2 medium (US large) eggs, beaten

3 tbsp olive oil

2 unpeeled garlic cloves

salt and ground black pepper

new potatoes and peas to serve

1 Mix together the breadcrumbs and Parmesan. Spread out the mixture on a large plate and set aside.

2 Season the lamb with salt and pepper and brush lightly with beaten egg. Press the lamb into the breadcrumb mixture to coat evenly all over. Season with salt and pepper

3 Heat the oil in a large non-stick frying pan, add the garlic cloves and cook gently over a low heat until golden brown. Remove and discard the garlic.

4 Add the lamb to the pan and cook over a low heat for about 4-5 minutes on each side until crisp and golden brown.

5 Serve the lamb with new potatoes and peas.

preparation 10 minutes cooking time 10 minutes

Serves 4

PORK WITH BLACK BEAN SAUCE

2 tbsp vegetable oil

450g/1lb pork fillet, cubed

1 garlic clove, crushed

1 tsp diced fresh root ginger

4 spring onions (scallions), cut into 2.5cm/1in pieces

1 red (bell) pepper, seeded and cut into chunks

1 green (bell) pepper, seeded and cut into chunks

1 tbsp light soy sauce

150g/5oz black bean sauce

1 Heat the oil in a wok or large frying pan, add the pork and stir-fry for 3-4 minutes until crisp and golden brown.

2 Add the garlic, ginger, spring onions and red and green peppers to the pan and stir-fry for 2 minutes.

3 Add the soy sauce and black bean sauce and continue stir-frying for 1-2 minutes until heated through.

4 Serve immediately with cooked egg noodles or boiled rice.

preparation 12 minutes plus cooling cooking time 40 minutes

Serves 4

PORK AND GARLIC RISOTTO

6 thin pork escalopes

4 tbsp plain (all-purpose) flour

50g/2oz/4 tbsp unsalted butter

2 tbsp olive oil

1 onion, finely chopped

2 garlic cloves, crushed

225g/8oz/1 cup Arborio rice

300ml/½ pint/1¼ cups white wine

600ml/1 pint/ ½ cups hot chicken or vegetable stock

3 tbsp pesto sauce

6 tbsp freshly grated Parmesan

4 tbsp chopped fresh parsley

1 Preheat the oven to 180°C/350°F/Gas 4.

2 Season the pork escalopes with salt and pepper and dip in the flour.

3 Melt a little of the butter in a deep ovenproof pan. Fry the escalopes in batches for 2-3 minutes on each side until golden, adding more butter as needed. Remove the escalopes, cover and keep warm.

4 Heat the remaining butter and oil in the pan and fry the onion over a low heat for 10 minutes or until tender. Stir in the garlic and rice. Add the wine and hot stock. Bring to the boil, then cook in the oven, uncovered, for 20 minutes.

5 Stir in the pesto and Parmesan. If the rice has not absorbed all the liquid return to the oven for a few more minutes.

6 Serve the escalopes with the risotto, sprinkled with parsley.

preparation 15 minutes cooking time 50 minutes

Serves 6

LAMB AND COCONUT CURRY

2 tbsp coconut oil

1 onion, chopped

1 tbsp grated fresh root ginger

1kg/2lb 4oz lean lamb, diced

3 tbsp hot curry paste

1 tbsp Thai fish sauce

400ml/14fl oz/1¾ cups coconut milk

600ml/1 pint/2½ cups hot lamb or chicken stock

450g/1lb potatoes, cubed

225g/8oz mangetouts, trimmed

75g/3oz/1 cup chopped peanuts

1 bunch of fresh coriander (cilantro), finely chopped

1 Heat the oil in a large heavy-based pan. Add the onion and cook over a medium heat for 8-10 minutes until golden. Add the ginger and cook for 1 minute. Remove and set aside.

2 Add the lamb and fry in batches, stirring occasionally, until browned all over. Set aside.

3 Add the curry paste and fish sauce to the pan and cook for 2-3 minutes. Stir in the onion and ginger mixture, lamb, coconut milk and hot stock.

4 Bring to the boil, then cover the pan with a lid, reduce the heat and simmer gently for 1 hour. Add the potatoes, remove the lid and cook for 20 minutes, then add the mangetouts and cook for 15 minutes.

5 Sprinkle with the peanuts and chopped coriander and serve with boiled rice.

preparation 20 minutes cooking time 2 hours

Serves 8

GINGER PORK WITH RICE

1 tsp grated fresh root ginger

1 tbsp sherry

2 tbsp soy sauce

4 pork steaks

225g/8oz/1 cup basmati rice

2 tbsp olive oil

1 red onion, chopped

1 red (bell) pepper, seeded and chopped

2 carrots, cut into matchsticks

salt and ground black pepper

1 Mix the ginger, sherry and soy sauce in a shallow dish. Add the pork steaks, turning them to coat with the marinade. Set aside in a cool place.

2 Cook the rice according to the instructions on the packet.

3 Meanwhile, heat half the oil in a wok. Add the onion, red pepper and carrots and stir-fry for 3-4 minutes.

4 Heat the remaining oil in a frying pan and fry the pork steaks for 4-5 minutes on each side. Season with salt and pepper.

5 Serve the pork steaks immediately with the boiled rice and stir-fried vegetables.

preparation 10 minutes plus marinating cooking time 20-25 minutes

Serves 4

COD FILLETS WITH CHEESE CRUST

Illustration

50g/2oz/1 cup fresh white breadcrumbs

4 tbsp grated Cheddar cheese

2 tbsp chopped fresh parsley

2 tbsp chopped fresh chives

4 x 175g/6oz skinless cod fillets

flour to coat

1 large egg, beaten

oil to grease

salt and ground black pepper

1 Mix the breadcrumbs with the grated Cheddar, herbs and seasoning.

2 Season the cod fillets with salt and pepper and toss in flour to coat. Dip the floured cod fillets into the beaten egg, then roll immediately in the breadcrumb mixture to coat them all over. Place on a baking sheet, cover lightly and then chill in the refrigerator for 1 hour.

3 Put the cod fillets in a lightly oiled grill (broiling) pan and cook under a medium-hot grill (broiler) for 12-14 minutes until thoroughly cooked, turning halfway through. Serve with peas and tomatoes.

preparation 30 minutes plus chilling cooking time 15 minutes

Serves 4

COD WITH LENTILS AND BUTTERNUT SQUASH

olive oil to brush

450g/1lb butternut squash, peeled, seeded and diced

2 x 400g/14oz cans green lentils, rinsed and drained

4 tsp balsamic vinegar

2 garlic cloves, finely chopped

300g/11oz cherry tomatoes

2 red onions, cut into wedges

4 x 150g/5oz frozen cod fillets

2 tsp harissa paste

3 tbsp olive oil

salt and ground black pepper

chopped parsley to serve

1 Preheat the oven to 180°C/350°F/Gas 4.

2 Brush a roasting pan with a little oil, then add the butternut squash. Roast in the oven for 10 minutes.

3 Turn the squash and push it to the edges of the roasting pan. Add the lentils to the centre of the pan. Drizzle with balsamic vinegar and mix in the garlic and a little salt and pepper.

4 Arrange the cherry tomatoes and red onion around the edge. Put the cod fillets on top of the lentils. Mix the harissa paste and oil, and drizzle over the fish and vegetables.

5 Roast for 25 minutes or until the fish and squash are cooked. Serve in bowls, sprinkled with a little parsley.

preparation 10 minutes cooking time 35 minutes

Serves 4

TUNA AND SESAME NOODLES

2 fresh tuna steaks

225g/8oz egg noodles

2 tsp sesame oil

1 pak choi (bok choy), sliced

6 spring onions (scallions), sliced

2 tbsp chopped fresh coriander (cilantro)

2 tsp sesame seeds

For the marinade

1 garlic clove, crushed

2 tsp grated fresh root ginger

3 tbsp teriyaki sauce

1 tbsp clear honey

1 Mix together the marinade ingredients and add the tuna steaks. Cover and leave to marinate in the refrigerator for 1 hour.

2 Cook the egg noodles according to the pack instructions. Drain and cool under running water.

3 Meanwhile, preheat the grill (broiler) to high. Put the tuna on a grill (broiling) rack and cook for 3-4 minutes each side, brushing occasionally with the marinade.

4 Heat the sesame oil in a pan and add the pak choi. Cook for 2 minutes, then add the cooked noodles, spring onions, coriander and sesame seeds. Cook for 1 minute.

5 To serve, divide the noodles and vegetables between two serving plates and serve with the grilled tuna steaks.

preparation 20 minutes plus marinating cooking time 10 minutes

Serves 2

KERALA FISH CURRY

2 tbsp coconut oil

1 onion, thinly sliced

1 garlic clove, crushed

1 green chilli, diced

2 tsp grated fresh root ginger

1 tsp ground turmeric

2 tsp garam masala

400ml/14fl oz/2 cups coconut milk

juice of ½ lime

4 skinless sole fillets

1 Heat the oil in a frying pan over a medium heat and cook the onion, garlic, chilli and ginger for 8-10 minutes until the onion is tender. Add the spices and cook for 1 minute.

2 Add the coconut milk and bring to the boil. Reduce the heat and simmer gently, uncovered, for 10 minutes until reduced, then stir in the lime juice.

3 Place the sole fillets in the pan (roll them up if necessary to make them fit) and simmer very gently for 2 minutes or until just cooked.

4 Serve immediately on a bed of boiled rice.

preparation 10 minutes cooking time 20 minutes

Serves 4

COD AND COCONUT PILAU

1 tbsp coconut oil

1 small onion, chopped

1 tbsp Thai green curry paste

225g/8oz/1 cup basmati rice

600ml/1 pint/2½ cups hot fish or vegetable stock

150ml/¼ pint/scant ⅔ cup half-fat coconut milk

340g/12oz skinless cod fillet

225g/8oz sugarsnap peas

125g/4oz thin green beans, halved

squeeze of lemon juice

salt and ground black pepper

4 tbsp chopped fresh coriander (cilantro) to garnish

1 Heat the oil in a frying pan, add the onion and cook over a medium heat for 5 minutes until golden brown. Stir in the curry paste and cook for 1-2 minutes.

2 Add the rice, hot stock and coconut milk. Bring to the boil, then reduce the heat and cover the pan. Simmer gently for 15-20 minutes until all the liquid has been absorbed.

3 Cut the cod into bite-sized pieces and add to the pan. Cook for 5 minutes over a low heat.

4 Add the sugarsnap peas, green beans and lemon juice and cook for 3-4 minutes until just tender. Season to taste with salt and pepper.

5 Serve immediately, garnished with coriander.

preparation 15 minutes cooking time 30 minutes

Serves 4

STIR-FRIED SALMON

2 tsp oil

1 red (bell) pepper, seeded and thinly sliced

1 red chilli, seeded and sliced

1 garlic clove, crushed

125g/4oz green beans, halved

4 spring onions (scallions), sliced

225g/8oz salmon, cut into strips

1 tsp Thai fish sauce

2 tsp soy sauce

cooked rice noodles to serve

1 Heat the oil in a wok or large frying pan. Add the red pepper, chilli, garlic, green beans and spring onions and stir-fry over a high heat for 3-4 minutes.

2 Add the salmon to the pan with the fish sauce and soy sauce and stir-fry for 2 minutes.

3 Serve the salmon and vegetables immediately with some rice noodles.

preparation 10 minutes cooking time 5-6 minutes

Serves 2

SMOKED SALMON PASTA

450g/1lb penne or pasta tubed

1 tbsp olive oil

1 shallot, finely diced

250g/9oz/1 cup thick Greek yogurt

225g/8oz smoked salmon, diced

4 tbsp chopped fresh parsley

2 tbsp chopped fresh tarragon

salt and ground black pepper

1 Cook the pasta in a large pan of lightly salted boiling water according to the pack instructions, then drain, reserving a couple of tablespoons of the cooking water.

2 Meanwhile, heat the oil in a large pan. Add the shallot and cook over a low heat for 5 minutes until golden. Gently stir in the yogurt, smoked salmon and herbs.

3 Cook very gently for 1-2 minutes until warmed through. Be careful not to let the sauce boil.

4 Toss the pasta in the sauce, season with salt and pepper and serve immediately.

preparation 2 minutes cooking time 10 minutes

Serves 4

SALMON LINGUINE

2 unpeeled garlic cloves

225g/8oz salmon fillet

sunflower oil to brush

salt and ground black pepper

500g/1lb 2oz linguine

200ml/7fl oz/¾ cup crème fraîche

200g/7oz/1¾ cups frozen peas, thawed

2 tbsp chopped fresh dill

salt and ground black pepper

1 Place the garlic in a grill (broiling) pan and cook under a hot grill (broiler) for 8-10 minutes, until soft.

2 Brush the salmon fillet with oil and season with salt and pepper. Grill (broil) for 5-6 minutes, turning halfway through, until cooked through. Allow to cool then break the flesh into large flakes. Cover and set aside.

3 Cook the linguine in a large pan of lightly salted boiling water according to the pack instructions, then drain well, reserving 2 tbsp of the cooking water.

4 Put the crème fraîche and peas in a saucepan. Squeeze the garlic pulp out of its skin and add it to the pan. Heat the mixture gently until warm. Add the salmon flakes and dill, season with salt and pepper and warm through. Stir the reserved pasta cooking water into the sauce.

5 Toss the linguine in the sauce and serve immediately.

preparation 5 minutes cooking time 20 minutes

Serves 4

SALMON AND POTATO SALAD

900g/2lb sweet potatoes

1 red onion, cut into wedges

1 courgette (zucchini), sliced

1 tbsp olive oil

200g/7oz baby plum tomatoes

4 x 125g/4oz salmon fillets

100g/3½oz watercress

salt and ground black pepper

fresh basil leaves to garnish

For the dressing

juice of 1 lemon

1 tbsp wholegrain mustard

1 tbsp runny honey

50ml/2fl oz/¼ cup olive oil

1 Preheat the oven to 220°C/425°F/Gas 7.

2 Peel the sweet potatoes and cut into wedges. Put them with the red onion wedges and courgette in a roasting pan. Drizzle over the oil and roast in the oven for 30 minutes or until just tender.

3 Remove from the oven, stir in the plum tomatoes and lay the salmon fillets on top. Season with salt and pepper and return to the oven for 12 minutes or until the fish is opaque and cooked through.

4 To make the dressing, whisk together the lemon juice, mustard, honey, oil and some salt and pepper in a small bowl until well combined.

5 Divide the watercress among four serving plates. Spoon the roasted vegetables and salmon on top. Pour the dressing over and serve.

preparation 15 minutes cooking time 50 minutes

Serves 4

ROASTED SALMON, PEA AND TOMATO SALAD

Illustration

4 x 150g/5oz salmon fillets

1 tbsp olive oil plus extra to drizzle

3 spring onions (scallions), chopped

3 tomatoes, seeded and chopped

200g/7oz/1½ cups frozen peas

2 Little Gem (or 1 Boston) lettuce, sliced

salt and ground black pepper

1 Preheat the oven to 180°C/350°F/Gas 4.

2 Arrange the salmon fillets in an oiled roasting pan, drizzle with oil and sprinkle with salt and pepper. Roast for 20 minutes or until the fish is just cooked and flakes easily.

3 Heat the oil in a frying pan, add the spring onions and tomatoes and cook for 1 minute or until just softened. Add the peas (there’s no need to thaw them first) and cook gently for 3 minutes, stirring until thawed.

4 Add the lettuce to the peas and cook for 30 seconds, then spoon on to serving plates and top with the salmon.

preparation 10 minutes cooking time 20-25 minutes

Serves 4

PRAWN PILAFF

225g/8oz/1 cup basmati rice

150g/5oz baby corn, halved

200g/7oz sugarsnap peas

1 red (bell) pepper, seeded and thinly sliced

400g/14oz cooked and peeled king prawns (jumbo shrimp)

chopped fresh coriander (cilantro) to garnish

For the dressing

1 tbsp oil

1 tsp grated fresh root ginger

grated zest and juice of 1 lime

2 tbsp light soy sauce

1 Put the rice in a large wide pan. Add 600ml/1 pint/2½ cups boiling water. Cover the pan and bring to the boil, then reduce the heat to low and cook the rice according to the pack instructions.

2 About 10 minutes before the end of the cooking time, stir in the broccoli, baby corn, sugarsnap peas and red pepper. Cover the pan and cook gently over a low heat until the vegetables and rice are just tender.

3 Meanwhile, put the prawns in a bowl. Mix all the dressing ingredients together and pour over the prawns.

4 Mix the prawns and dressing into the cooked vegetables and rice, and toss well. Scatter with chopped coriander and serve immediately.

preparation 10 minutes cooking time 15-20 minutes

Serves 4

PRAWN AND PEANUT NOODLES

300g/11oz straight-to-wok noodles

340g/12oz pack stir-fry vegetables

1 tsp coconut oil

6 tbsp coconut cream

1 tbsp Thai green curry paste

juice of ½ lime

225g/8oz cooked and peeled king prawns (jumbo shrimp)

a small handful of chopped fresh coriander (cilantro)

3 tbsp chopped peanuts

1 Put the noodles in a large heatproof bowl and cover with boiling water. Cover with clingfilm (plastic wrap) and leave for 5 minutes.

2 Meanwhile, quickly stir-fry the vegetables in the oil in a wok for 3-4 minutes.

3 Mix the coconut cream with the curry paste and lime juice in a small bowl.

4 Drain the noodles and place in a large serving bowl with the stir-fried vegetables. Toss with the prawns, coriander and the coconut dressing. Sprinkle over the peanuts and serve.

preparation 10 minutes cooking time 5 minutes

Serves 4

YELLOW BEAN NOODLES WITH PRAWNS

300g/11oz egg noodles

1 tbsp oil

1 garlic clove, sliced

1 tsp grated fresh root ginger

1 small onion, thinly sliced

225g/8oz mushrooms, sliced

250g/9oz raw peeled tiger prawns (shrimp)

200g/7oz pak choi (bok choy), leaves separated

1 x 150g/5oz jar Chinese yellow bean stir-fry sauce

1 Put the noodles in a large bowl and pour boiling water over them. Leave to soak for 5 minutes, then drain and set aside.

2 Heat the oil in a wok or large frying pan. Add the garlic, ginger and mushrooms and stir-fry for 30 seconds. Add the onion and prawns and stir-fry for 2 minutes.

3 Add the pak choi and yellow bean sauce together with a little boiling water to thin the sauce. Stir well to mix.

4 Add the drained noodles to the pan and cook for 1 minute, tossing occasionally. Serve immediately.

preparation 10 minutes plus soaking cooking time 5 minutes

Serves 4

SEAFOOD GUMBO

2 tbsp olive oil

2 tbsp Cajun seasoning

1 onion, chopped

1 green (bell) pepper, seeded and chopped

1 red (bell) pepper, seeded and chopped

1 garlic clove, crushed

1 x 400g/14oz can chopped tomatoes

125g/4oz/½ cup basmati rice

1.2 litres/2 pints/5 cups hot vegetable stock

225g/8oz okra, sliced

¼ tsp cayenne pepper

juice of ½ lemon

340g/12oz raw prawns (shrimp)

225g/8oz squid, sliced

225g/8oz white crabmeat

1 bunch of spring onions (scallions), finely chopped

1 small bunch of fresh parsley, finely chopped

salt and ground black pepper

1 Heat the oil in a large pan over a low heat. Add the Cajun seasoning and cook, stirring, for 1-2 minutes until golden brown. Add the onion, green and red peppers and garlic and cook over a low heat for 10 minutes, stirring occasionally, until the vegetables are tender.

2 Add the tomatoes and rice to the pan and stir well until the grains are coated. Add the hot stock, okra, cayenne pepper and lemon juice. Season with salt and black pepper.

3 Bring to the boil, then reduce the heat and simmer gently, covered, for about 20 minutes or until the rice is tender and most of the liquid has been absorbed - the gumbo should be a bit soupy.

4 Add the prawns, squid and crabmeat to the pan and cook gently for 5 minutes until the prawns are pink.

5 Stir in the spring onions and parsley, and heat through for a few minutes. Divide the gumbo between four shallow bowls and serve immediately.

preparation 20 minutes cooking time 40 minutes

Serves 4

SWEETCORN AND COD CHOWDER

125g/4oz streaky bacon rashers (slices), chopped

25g/1oz/2 tbsp butter

2 large leeks, thinly sliced

2 tbsp plain (all-purpose) flour

600ml/1 pint/2½ cups milk

700g/1½lb skinned cod fillet

1 x 400g/14oz can sweetcorn in water, drained

450g/1lb potatoes, cubed

150ml/¼ pint/scant ⅔ cup double (heavy) cream

1 bunch fresh parsley, chopped

a pinch of paprika

salt and ground black pepper

1 Fry the bacon in a large pan over a gentle heat until the fat runs out. Add the butter to the pan and when it melts add the leeks and cook gently for 5 minutes until softened.

2 Stir in the flour and cook for a few seconds, then pour in the milk and 300ml/½ pint/1¼ cups water. Cut the cod into pieces and add to the pan with the sweetcorn and potatoes.

3 Bring to the boil, then reduce the heat and simmer gently for 10-15 minutes until the potatoes are cooked.

4 Stir in the cream and parsley. Season to taste with salt and pepper and the paprika and cook for 5 minutes over a low heat to warm through.

5 Ladle the chowder into warmed shallow bowls and serve immediately.

preparation 5 minutes cooking time 30 minutes

Serves 6

TANDOORI KING PRAWNS

16 king prawns (jumbo shrimp)

2 garlic cloves, crushed

juice of 1 lemon

4 tbsp thick Greek yogurt

1 tbsp tandoori paste

1 tsp ground cumin seeds

2 tsp grated fresh root ginger

salt and ground black pepper

For the mint yogurt

300g/11oz/1¼ cups Greek yogurt

4 tbsp chopped fresh mint

1 Peel the prawns and cut along the back of each one to remove the dark vein. Rinse and pat dry with kitchen paper.

2 In a bowl, mix together the garlic and lemon juice with some salt and pepper. Add the prawns and mix to coat thoroughly. Cover and chill in the refrigerator for 20 minutes.

3 In a bowl, mix together the yogurt, tandoori paste, cumin seeds and ginger. Remove the prawns from the marinade and pat dry with kitchen paper. Stir into the yogurt mixture, then cover and chill in the refrigerator for 20 minutes.

4 To make the mint yogurt, stir together the yogurt and mint.

5 Thread the prawns onto skewers and cook under a hot grill (broiler) for 4-5 minutes, turning halfway through, until firm and pink. Serve with the yogurt.

preparation 10 minutes plus marinating cooking time 4-5 minutes

Serves 4

SEAFOOD AND PASTA SALAD

175g/6oz penne pasta

3 tbsp olive oil

1 tbsp white wine vinegar

juice of 2 limes

1 red chilli, seeded and diced

250g/9oz pack cooked mixed seafood or fruits de mer

225g/8oz baby plum tomatoes

1 avocado, peeled and stoned

1 red onion, diced

3 tbsp chopped fresh coriander (cilantro)

salt and ground black pepper

1 Bring a large pan of lightly salted water to the boil, add the pasta and cook according to the pack instructions. Drain well, then transfer to a serving dish.

2 To make the dressing, whisk the oil and wine vinegar together in a small bowl. Whisk in the lime juice and the chilli and season to taste with salt and pepper.

3 Stir the dressing into the warm pasta with the seafood and baby plum tomatoes. Cut the avocado into cubes and add to the pasta with the red onion and coriander.

4 Divide among four serving plates and serve warm.

preparation 15 minutes cooking time 10-12 minutes

Serves 4

CLAMS WITH CHILLI SPAGHETTI

300g/11oz spaghetti

2 tbsp olive oil

1 garlic clove, crushed

1 red chilli, finely chopped

1 x 400g/14oz can tomatoes

900g/2lb clams in their shells, washed and scrubbed

150ml/¼ pint/scant ⅔ cup white wine

4 tbsp chopped fresh parsley

1 Cook the spaghetti in a large pan of salted boiling water according to the pack instructions.

2 Meanwhile, heat the oil in a large pan. Add the garlic, chilli and tomatoes and cook for 5 minutes, stirring gently.

3 Add the clams and wine. Cover the pan with a lid and cook over a high heat for 3-4 minutes until the clams open - discard any that remain closed.

4 Drain the pasta, return to the pan, then add the clams with the sauce and the parsley. Toss together gently and serve.

preparation 15 minutes cooking time 10 minutes

Serves 4

SPAGHETTI WITH ANCHOVIES AND TOMATOES

Illustration

1 x 50g/2oz can anchovy fillets in oil

1 onion, finely chopped

4 garlic cloves, crushed

1 tbsp tomato paste

1 x 400g/14oz can chopped tomatoes

500g/1lb 2oz spaghetti

125g/4oz black olives, pitted and chopped

4 tbsp chopped fresh parsley

salt and ground black pepper

1 Drain the oil from the anchovies into a large pan. Heat the oil, then add the onion and garlic and cook for 5 minutes. Add the anchovies and tomato paste and cook, stirring, for 1 minute. Add the tomatoes and bring to the boil. Season with salt and pepper and simmer for 10-15 minutes.

2 Meanwhile, cook the spaghetti in a large pan of lightly salted boiling water according to the pack instructions. Strain, reserving 4 tbsp of the cooking water.

3 Stir the olives into the tomato sauce and add to the cooked spaghetti with the chopped parsley. Toss well to coat the pasta. Serve immediately in shallow bowls.

preparation 15 minutes cooking time 20-25 minutes

Serves 4

LINGUINE ALLE VONGOLE

2 tbsp olive oil

1 onion, diced

3 garlic cloves, crushed

1 red chilli, finely chopped

250ml/8fl oz/1 cup white wine

grated zest of 1 lemon

340g/12oz linguine

2 x 200g/7oz cans clams, drained

salt and ground black pepper

bunch of fresh parsley, chopped

1 Heat the oil in a very large pan and gently fry the onion for 5 minutes. Add the garlic and chilli and cook for 1 minute.

2 Add the wine and let it bubble until reduced by half. Stir in the lemon zest and season with salt and pepper.

3 Meanwhile, cook the linguine in a large pan of lightly salted boiling water according to the pack instructions.

4 Add the clams to the sauce and simmer gently for about 2-3 minutes to warm them through.

5 Drain the linguine and toss with the clam sauce and parsley. Divide among four shallow bowls and serve.

preparation 10 minutes cooking time 15 minutes

Serves 4

PENNE AND TUNA

Illustration

2 tbsp olive oil

1 red onion, finely sliced

2 garlic cloves, crushed

1 x 400g/14oz can chopped tomatoes

500g/1lb 2oz penne or pasta tubes

2 x 200g/7oz cans tuna steak in spring water

3 tbsp small capers

a few fresh basil leaves, torn

salt and ground black pepper

1 Heat the oil in a pan, then add the red onion and fry over a low heat for 10 minutes or until softened but not browned. Add the garlic and cook for 1 minute.

2 Add the tomatoes and stir well. Season to taste with salt and pepper and simmer over a medium heat for 10 minutes until the sauce reduces and thickens

3 Meanwhile, cook the pasta in a large pan of lightly salted boiling water according to the pack instructions.

4 Drain the tuna and cut into small chunks. Stir into the tomato sauce along with the capers and basil.

5 Drain the pasta, return to the pan and toss with the tuna sauce. Serve immediately in shallow bowls.

preparation 10 minutes cooking time 30 minutes

Serves 4

SARDINE AND OLIVE PASTA

450g/1lb penne or fusilli pasta

1 tbsp olive oil

1 onion, finely chopped

1 garlic clove, crushed

1 x 400g/14oz can chopped tomatoes

1 x 125g/4oz can boneless, skinless sardine fillets, drained

50g/2oz/½ cup pitted black and green olives

salt and ground black pepper

chopped fresh parsley to garnish

1 Bring a large pan of lightly salted water to the boil and cook the pasta according to the pack instructions. Strain well, reserving a cupful of the cooking water.

2 Meanwhile, heat the oil in a large pan and fry the onion and garlic over a low heat for 10 minutes or until softened but not coloured. Add the tomatoes, then bring to the boil. Reduce the heat and simmer for 15 minutes until thickened. Stir in the sardines and olives.

3 Add the pasta to the sauce and toss well to combine.

4 Serve immediately in shallow bowls, sprinkled with plenty of chopped parsley.

preparation 10 minutes cooking time 25 minutes

Serves 4

AUBERGINE LINGUINE

1 large aubergine (eggplant)

4 tbsp olive oil

salt and ground black pepper

1 onion, finely chopped

2 garlic cloves, crushed

1 tbsp capers, drained and roughly chopped

3 tbsp chopped fresh parsley

1 x 400g/14oz can chopped tomatoes

450g/1lb linguine

2 tbsp freshly grated Parmesan

1 Cut the aubergine lengthways into 1cm/½in thick slices, discarding the sides. Brush the slices with oil and season with salt and pepper.

2 Grill (broil) the aubergine for 6-7 minutes, until browned and soft. Set aside to cool, then cut into strips.

3 Heat the remaining oil in a frying pan. Add the onion and cook gently over a low heat for 10 minutes until soft. Add the garlic and capers and cook for 1 minute. Add the parsley, tomatoes, salt and pepper and simmer for 10 minutes. Remove from the heat and stir in the strips of aubergine.

4 Meanwhile, bring a pan of lightly salted water to the boil and cook the linguine according to the pack instructions. Drain and return to the pan. Add the aubergine mixture and toss well. Serve in warmed bowls, sprinkled with Parmesan.

preparation 10 minutes cooking time 30 minutes

Serves 4

SQUASH AND RED ONION PASTA

2 red onions, thinly sliced

3 tbsp sunflower oil

700g/1lb 9oz butternut squash

225g/8oz fusilli pasta

4 tbsp chopped fresh parsley

1 garlic clove, crushed

4 tbsp crème fraîche

salt and ground black pepper

¼ tsp freshly grated nutmeg

2 tbsp freshly grated Parmesan

1 Toss the onions in a bowl with half of the olive oil. Spread them out in a foil-lined grill (broiling) pan and cook under a hot grill (broiler) for 1-2 minutes, stirring occasionally, until soft and beginning to caramelize. Set aside.

2 Peel and seed the squash and cut into 1cm/½in slices. Brush with the remaining oil. Grill (broil) for 8 minutes, turning occasionally, until soft and starting to brown. Cut the squash into bite-sized pieces.

3 Meanwhile, cook the pasta in a large pan of lightly salted boiling water according to the instructions on the pack. Drain, reserving 4 tbsp of the cooking water, and return to the pan.

4 Add the parsley, garlic, crème fraîche, nutmeg and reserved cooking water. Season to taste and toss everything together. Serve on warmed plates, sprinkled with Parmesan.

preparation 10 minutes cooking time 15 minutes

Serves 4

SPICY KALE AND ANCHOVY PASTA

75g/3oz/1½ cups fresh breadcrumbs

450g/1lb orecchiette or fusilli

175g/6oz kale or spring greens (collards), shredded

2 tbsp olive oil

1 red chilli, seeded and chopped

1 x 125g/4oz can boneless, skinless sardine fillets, drained

1 Preheat the grill (broiler) to medium and toast the breadcrumbs.

2 Cook the pasta in a large pan of lightly salted boiling water according to the pack instructions. Add the kale or spring greens for the last 4 minutes of the cooking time.

3 Heat 1 tbsp oil in a frying pan and fry the chilli for 1 minute. Add the anchovies and heat through for 2-3 minutes.

4 Drain the pasta and kale, then tip back into the pan. Add the breadcrumbs and the anchovy mixture and toss together. Serve immediately in shallow bowls.

preparation 5 minutes cooking time 15 minutes

Serves 4

PASTA SHELLS WITH LEEKS AND MUSHROOMS

450g/1lb pasta shells

2 tbsp olive oil

2 medium leeks, thickly sliced

225g/8oz mushrooms, sliced

1 garlic clove, crushed

150ml/¼ pint/scant ⅔ cup creme fraîche

salt and ground black pepper

chopped fresh parsley to garnish

1 Cook the pasta in a large pan of lightly salted boiling water according to the pack instructions.

2 Meanwhile, heat the oil in a frying pan and add the leeks, mushrooms and garlic. Cook over a medium heat for about 5-10 minutes until the leeks are tender.

3 Reduce the heat, stir in the creme fraîche and season to taste with salt and pepper. Let it bubble and reduce a little.

4 Drain the pasta, add to the sauce and toss well. Serve immediately, garnished with parsley.

preparation 5 minutes cooking time 15-20 minutes

Serves 4

EASY BEEF PASTA BAKE

1 tbsp olive oil

1 large onion, finely chopped

2 garlic cloves, crushed

225g/8oz mushrooms, sliced

450g/1lb/2 cups minced (ground) beef

2 x 400g/14oz cans tomatoes

1 tsp fresh thyme

450g/1lb penne pasta

1 x 300g/11oz jar cheese sauce

75g/3oz/¾ cup freshly grated Parmesan

salt and ground black pepper

1 Heat the oil in a pan. Add the onion and garlic and cook over a medium heat for 5 minutes until soft. Add the mushrooms and cook for 3 minutes, stirring. Add the beef and cook, stirring, until it browns. Add the tomatoes and thyme, reduce the heat and simmer gently for 25 minutes. Season to taste with salt and pepper.

2 Meanwhile, cook the pasta in a large pan of lightly salted boiling water according to the pack instructions.

3 Drain, return to the pan and stir in the cheese sauce. Heat through for 3-4 minutes.

4 Preheat the grill (broiler). Put alternate layers of mince and pasta into a heatproof dish and sprinkle with the Parmesan.

5 Cook under the hot grill until bubbling and golden brown. Serve immediately with salad..

preparation 5 minutes cooking time 45 minutes

Serves 4

PASTA SHELLS WITH SPINACH AND RICOTTA

450g/1lb fresh spinach, washed

175g/6oz/1 cup ricotta cheese

1 medium (US large) egg

a pinch of freshly grated nutmeg

50g/2oz/⅓ cup freshly grated Parmesan

225g/8oz large pasta shells

½ quantity tomato sauce

salt and ground black pepper

1 Preheat the oven to 200°C/400°F/Gas 6.

2 Put the spinach in a large pan. Cover and cook over a low to medium heat for 2-3 minutes until wilted. Drain, squeeze out the excess liquid and chop finely.

3 Put the spinach in a large bowl with the ricotta and beat in the egg. Stir in the nutmeg and half the grated Parmesan, and season to taste.

4 Meanwhile, cook the pasta in a large pan of lightly salted boiling water according to the pack instructions. Drain well.

5 Spread the tomato sauce in the bottom of an ovenproof dish. Fill the shells with the spinach mixture and arrange on top of the sauce. Sprinkle with the remaining Parmesan. Cook in the oven for 20-25 minutes until golden and serve hot.

preparation 10 minutes cooking time 45 minutes

Serves 4

TOMATO, CHILLI AND MOZZARELLA PASTA SALAD

7 tbsp olive oil

juice of 1 lemon

1 garlic clove, crushed

450g/1lb penne pasta

225g/8oz mozzarella, cubed

450g/1lb tomatoes, chopped

1 red chilli, seeded and diced

1 avocado, peeled and stoned

a small bunch of parsley, finely chopped

salt and ground black pepper

1 Whisk together the oil, lemon juice and garlic. Season with salt and pepper and set aside.

2 Bring a large pan of lightly salted water to the boil, add the pasta and cook according to the pack instructions. Drain well, then tip into a large bowl and toss with a little of the dressing. Set aside to cool.

3 Add the mozzarella, tomatoes and chilli to the pasta. Cut the avocado into large dice and add to the pasta with the parsley.

4 Pour the remaining dressing over and toss lightly together. Serve immediately.

preparation 20 minutes plus cooling cooking time 10-12 minutes

Serves 4

PASTRAMI PASTA VINAIGRETTE

450g/1lb pasta shapes

125g/4oz pastrami, diced

225g/8oz baby plum tomatoes, quartered

½ cucumber, chopped

1 red onion, finely chopped

wholegrain mustard to taste

125ml/4fl oz/½ cup vinaigrette

1 bunch of fresh chives, snipped

salt and ground black pepper

1 Bring a large pan of lightly salted water to the boil, add the pasta and cook according to the pack instructions. Drain well and set aside to cool.

2 In a large bowl, mix together the cooked pasta, pastrami, tomatoes, cucumber and red onion.

3 Blend the mustard with the vinaigrette and pour the dressing over the salad.

4 Stir in the chives and toss everything gently together. Season to taste and serve immediately.

preparation 15 minutes cooking time 10-12 minutes

Serves 4

SPRING LAMB AND BEAN SALAD

500g/1lb 2oz lean lamb fillet

4 tbsp olive oil plus extra to fry

grated zest and juice of 1 lemon

1 garlic clove, crushed

a few sprigs of fresh mint, chopped

1 x 400g/14oz can cannellini beans, drained and rinsed

125g/4oz frisée lettuce or curly endive

225g/8oz baby plum tomatoes, halved

salt and ground black pepper

1 Season the lamb with salt and pepper. Heat some oil in a frying pan and fry the lamb over a medium heat for 5-7 minutes on each side for medium rare; 8-10 minutes for well done. Remove the lamb, cover and set aside.

2 To make the dressing, whisk together the oil, lemon zest and juice, the garlic and mint in a small bowl.

3 Put the beans, frisée or curly endive and the tomatoes in a bowl. Pour over the dressing and toss together lightly. Season to taste with salt and pepper.

4 Carve the lamb into slices and serve with the bean salad.

preparation 5 minutes cooking time 10-20 minutes plus resting

Serves 4

CHICKPEA SOUP WITH PASTA AND PESTO

3 tbsp olive oil

1 onion, chopped

2 sticks celery, chopped

2 garlic cloves, finely chopped

1 x 400g/14oz can chickpeas (garbanzos)

1.2 litres/2 pints/5 cups hot vegetable stock

1 x 400g/14oz can tomatoes

2 courgettes (zucchini), diced

75g/3oz small soup pasta

225g/8oz baby spinach leaves

salt and ground black pepper

6 tsp green pesto

grated Parmesan to serve

1 Heat the oil in a large pan set over a low heat. Add the onion, celery and garlic and cook gently for 5 minutes or until softened but not coloured.

2 Add the chickpeas with their liquid, the hot stock and tomatoes. Bring to the boil, then reduce the heat, cover the pan and simmer for 40 minutes.

3 Add the courgettes and peas. Bring to the boil, then reduce the heat and simmer gently for 10 minutes.

4 Add the pasta and simmer for about 8 minutes until the pasta is just tender but not mushy. Stir in the spinach. Season to taste with salt and pepper.

5 Ladle the hot soup into warmed serving bowls and top with a spoonful of pesto. Sprinkle with grated Parmesan and serve immediately.

preparation 25 minutes cooking time 1 hour

Serves 6

SIMPLE FOUR-CHEESE GNOCCHI

Illustration

450g/1lb fresh gnocchi

1 red (bell) pepper, seeded and cut in half

1 x 300g/11oz tub fresh four-cheese sauce

175g/6oz sunblush tomatoes

4 tbsp freshly grated Parmesan

salt and ground black pepper

fresh basil leaves to garnish

1 Cook the gnocchi in a large pan of lightly salted boiling water according to the pack instructions. Drain well and transfer to a heatproof dish.

2 Preheat the grill (broiler). Grill (boil) the red pepper until it blisters and starts to char. Cool, then peel and dice.

3 Heat the four-cheese sauce and tomatoes in a small pan set over a low heat. Stir in the grilled red pepper and pour over the gnocchi. Season to taste with salt and pepper.

4 Sprinkle with Parmesan and cook under the hot grill for about 5 minutes until golden and bubbling. Garnish with basil leaves and serve.

preparation 3 minutes cooking time 10 minutes

Serves 4

SPANISH OMELETTE

Illustration

6 tbsp olive oil

1 large onion, thinly sliced

675g/1½lb waxy potatoes, peeled and thickly sliced

6 medium (US large) eggs

3 tbsp chopped fresh parsley

4 streaky bacon rashers (slices)salt and ground black pepper

1 Heat the oil in a non-stick frying pan. Add the onion and potatoes, partially cover the pan and cook gently over a low heat for 25 minutes, stirring occasionally, until the onions are really tender and the potatoes are cooked and golden.

2 Beat the eggs in a bowl and season with salt and pepper. Pour the beaten eggs into the pan over the potatoes and onion and cook over a very low heat for about 10 minutes until the omelette is set and golden brown underneath. Use a spatula to shape the omelette as it cooks.

3 Meanwhile, grill (broil) the bacon until golden brown and crisp, then break into pieces.

4 Pop the omelette under the hot grill (broiler) for 2-3 minutes until the top is just set and golden brown.

5 Sprinkle over the bacon and parsley and set aside for about 10 minutes to cool a little before cutting into wedges to serve. This Spanish omelette can be eaten warm or cold.

preparation 15 minutes cooking time 30-45 minutes

Serves 4

OMELETTE ARNOLD BENNETT

200g/7oz smoked haddock

4 medium (US large) eggs, separated

125ml/4fl oz/½ cup single (light)cream

3 tbsp chopped fresh parsley

25g/1oz/2 tbsp butter

50g/2oz/½ cup grated Parmesan

salt and ground black pepper

1 Put the haddock in a pan and cover with water. Bring to the boil, then reduce the heat and simmer gently for 10 minutes. Drain and flake the fish, discarding the skin and bones.

2 Beat the egg yolks in a bowl with most of the cream and some salt and pepper. Stir in the haddock and parsley.

3 Whisk the egg whites in a clean bowl until they form stiff peaks. Gently fold them into the beaten yolk and haddock mixture, using a metal spoon in a figure-of-eight movement.

4 Melt the butter in an omelette pan. Add the egg mixture and cook over a low heat until set underneath.

5 Preheat the grill (broiler). Mix the Parmesan and remaining cream and spread it lightly over the top of the omelette.

6 Cook under the hot grill until brown and bubbling. Cut in half and serve immediately.

preparation 15 minutes cooking time 20 minutes

Serves 2

GOAT’S CHEESE AND TOMATO TART

1 x 340g/12oz sheet ready-rolled puff pastry

175g/6oz soft goat’s cheese

340g/12oz baby plum tomatoes, quartered

1 red onion, thinly sliced

1 tbsp extra virgin olive oil

1 tbsp balsamic vinegar

salt and ground black pepper

a small handful of rocket (arugula) to garnish

1 Preheat the oven to 220°C/425°F/Gas 7. Line a baking tray with parchment paper.

2 Unroll the puff pastry sheet on to the baking tray. Crumble or spread the cheese over the pastry, leaving a border around the edge. Scatter the tomatoes and red onion over the top. Season with salt and pepper and drizzle with oil.

3 Cook in the oven for 25-30 minutes or until the pastry is golden brown, crisp and well risen.

4 Remove from the oven and drizzle with balsamic vinegar. Serve the tart warm or cold, cut into slices and scattered with fresh rocket leaves.

preparation 10 minutes cooking time 25-30 minutes

Serves 4

MUSHROOM FRITTATA

1 tbsp olive oil

450g/1lb mushrooms, sliced

1 small bunch of fresh parsley, finely chopped

6 medium (US large) eggs,

salt and ground black pepper

salad and crusty bread to serve

1 Heat the oil in a large deep frying pan set over a medium heat. Add the onion and mushrooms and cook for 5 minutes until tender and golden. Stir in the parsley.

2 Preheat the grill (broiler). Beat the eggs and season with salt and pepper. Pour into the pan and stir into the mushroom mixture.

3 Cook over a low heat for about 8-10 minutes until the omelette is set and golden brown underneath.

4 Pop the frittata under the hot grill for 4-5 minutes until just set and browned on top.

5 Slide onto a plate, cut into wedges and serve hot or warm.

preparation 15 minutes cooking time 20 minutes

Serves 4

BAKED EGGS AND BEANS

1 tbsp oil

1 red onion, finely sliced

1 red chilli, diced

125g/4oz diced chorizo

2 x 400g/14oz cans chopped tomatoes

a pinch of sugar

1 x 400g/14oz can kidney beans, drained and rinsed

1 bunch of fresh coriander (cilantro), chopped

8 medium (US large) eggs

3 tbsp soured cream

salt and ground black pepper

1 Preheat the oven to 200°C/400°F/Gas 6.

2 Heat the oil in a large frying pan and gently cook the red onion over a low heat for 10 minutes until softened. Stir in the chilli and chorizo and cook for 2 minutes.

3 Add the tomatoes, sugar and kidney beans and simmer gently for 10 minutes. Stir in the coriander and season to taste with salt and pepper.

4 Transfer to a large shallow ovenproof dish. Make eight small indentations in the mixture at regular intervals and break an egg into each one. Drizzle over the soured cream.

5 Cook in the oven for 15-20 minutes until the eggs are set.

6 Divide among four serving plates and serve hot.

preparation 15 minutes cooking time 40 minutes

Serves 4

SPICED EGG PILAU

225g/8oz/1 cup basmati rice

125g/4oz/1 cup frozen peas

1 tbsp coconut oil

1 onion, chopped

150g/5oz mushrooms, sliced

4 medium (US large) eggs

200ml/7fl oz coconut cream

1 tsp curry paste

a few sprigs of fresh coriander (cilantro), chopped

mango chutney to serve

1 Cook the rice according to the instructions on the pack. Add the peas for the last 5 minutes of cooking time.

2 Put the eggs in a large pan of boiling water and simmer for 6 minutes, then drain and shell when cool.

3 Meanwhile, heat the coconut oil in a pan and cook the onion and mushrooms over a low heat for 10 minutes or until tender and golden. Stir in the coconut cream and curry paste and heat through gently.

4 Drain the rice and stir into the curry mixture with the chopped coriander.

5 Divide the rice among four bowls. Cut the eggs in half and arrange on top. Serve hot with mango chutney.

preparation 5 minutes cooking time 20 minutes

Serves 4

TOFU NOODLE CURRY

225g/8oz fresh tofu, cubed

1 tbsp Thai fish sauce

½ red chilli, chopped

1 tsp grated fresh root ginger

1 tbsp coconut oil

1 onion, finely sliced

2 tbsp Thai red curry paste

200ml/7fl oz/¾ cup coconut milk

900ml/1½ pints/3⅔ cups hot vegetable stock

200g/7oz green beans, halved

150g/5oz asparagus tips

250g/9oz rice noodles

salt and ground black pepper

chopped fresh coriander (cilantro) to garnish

1 Put the tofu in a shallow dish with the Thai fish sauce, chilli and ginger. Toss to coat, then cover and leave in a cool place to marinate for 30 minutes.

2 Heat the oil in a large pan over a medium heat, then add the onion and fry for 10 minutes, stirring, until golden and tender. Add the curry paste and cook for 2 minutes.

3 Add the tofu and marinade, the coconut milk and hot stock and season with salt and pepper. Bring to the boil, add the green beans and asparagus, then reduce the heat and simmer gently for 8-10 minutes.

4 Meanwhile, put the rice noodles in a large bowl, pour boiling water over them and soak for 30 seconds or cook according to the pack instructions. Drain, then stir into the curry.

5 Spoon into shallow serving bowls and serve immediately garnished with coriander.

preparation 15 minutes plus marinating cooking time 25 minutes

Serves 4

CURRIED TOFU BURGERS

1 tbsp coconut oil plus extra to fry

2 carrots, finely grated

1 large onion, finely grated

1 garlic clove, crushed

1 tsp curry paste

a pinch of ground turmeric

1 tsp tomato paste

225g/8oz fresh tofu

25g/1oz/½ cup fresh breadcrumbs

3 tbsp chopped hazelnuts

flour to dust

salt and ground black pepper

1 Heat the oil in a large frying pan over a medium heat. Add the carrots and onion and cook for 5 minutes until softened, stirring all the time. Add the garlic, curry paste, turmeric and tomato paste. Turn up the heat and cook for about 2-3 minutes, stirring all the time. Set aside to cool.

2 Mash the tofu in a bowl and stir in the cooked vegetables, breadcrumbs and hazelnuts. Season with salt and pepper. Mix thoroughly until the mixture starts to stick together. Shape into eight burgers and dust lightly with flour.

3 Heat some oil in a frying pan and fry the burgers for 3-4 minutes each side until golden brown. Alternatively, brush lightly with oil and cook under a hot grill (broiler) for 3 minutes each side. Drain on kitchen paper and serve.

preparation 20 minutes cooking time 6-8 minutes

Serves 4

PANEER CURRY

1 tbsp coconut oil

1 onion, finely sliced

1 green and 1 red (bell) pepper, seeded and cut into strips

1 garlic clove, crushed

1 tsp grated fresh root ginger

1 tsp mustard seeds

2 tbsp curry paste

200ml/7fl oz/¾ cup coconut milk

150g/5oz paneer cheese, diced

2 tomatoes, cut into wedges

125g/4oz baby spinach leaves

1 Heat the oil in a large pan over a low heat. Add the onion and green and red peppers and cook gently for 10 minutes or until soft.

2 Add the garlic, ginger and mustard seeds and cook gently for 1 minute. Add the curry paste and cook for 1 minute.

3 Stir in the coconut milk. Bring to the boil, then reduce the heat and simmer gently for 5 minutes.

4 Add the paneer cheese, season to taste and heat through gently. Add the tomatoes and cook for 2-3 minutes.

5 Stir in the spinach and serve immediately with boiled rice.

preparation 15 minutes cooking time 25 minutes

Serves 4

GULASCHSUPPE

700g/1½lb stewing steak

3 tbsp olive oil

2 onions, chopped

1 green (bell) pepper, seeded and chopped

2 garlic cloves, crushed

1 x 400g/14oz can tomatoes

2 tbsp tomato paste

600ml/1 pint/2½ cups beef stock

2 tbsp paprika

450g/1lb potatoes, cubed

4 tbsp chopped fresh parsley

6 tbsp soured cream

salt and ground black pepper

1 Trim any fat from the stewing steak and cut the meat into small cubes. Season with salt and pepper.

2 Heat the oil in a large pan, add the onions and green pepper and cook gently over a low heat, stirring occasionally, for 10 minutes until soft. Add the garlic and cook for 1 minute.

3 Add the steak, tomatoes, tomato paste, stock and paprika. Stir well and bring to the boil, then reduce the heat, cover the pan and simmer for 2 hours, stirring occasionally.

4 Add the potatoes and parsley and cook for 30 minutes or until the meat is tender and the vegetables are cooked.

5 Ladle the soup into six warmed bowls, swirl in a spoonful of soured cream and serve.

preparation 20 minutes cooking time 2 hours 15 minutes

Serves 6

RISOTTO MILANESE

50g/2oz/4 tbsp butter

1 tbsp olive oil

1 onion, finely chopped

4 tbsp dry white wine

300g/11oz/1⅓ cups Arborio rice

1 litre/1¾ pints/4 cups chicken stock

a large pinch of saffron

50g/2oz/⅓ cup freshly grated Parmesan

salt and ground black pepper

1 Melt half the butter in a large pan. Add the onion and cook over a low heat for 10 minutes until soft but not coloured.

2 Add the wine and boil rapidly until it evaporates. Stir in the rice and cook, stirring, until all the grains are glistening.

3 Meanwhile, bring the stock to the boil in a separate pan, then lower the heat and keep it on a simmer.

4 Add the saffron and a ladleful of the stock to the rice and simmer, stirring, until absorbed. Continue adding the stock, a ladleful at a time, until the rice is tender but still retains a very slight bite. This takes about 25 minutes.

5 Remove from the heat, add the remaining butter and season to taste. Cover and set aside for 5 minutes.

6 Serve the risotto sprinkled with grated Parmesan.

preparation 15 minutes cooking time 40 minutes

Serves 4

LEEK AND GORGONZOLA RISOTTO

6 baby leeks, trimmed

4 tbsp olive oil

340g/12oz/1½ cups Arborio rice

150ml/¼ pint/scant ⅔ cup white wine

1l/1¾ pints/4 cups hot vegetable stock

115g/4oz Gorgonzola cheese, diced

salt and ground black pepper

1 Brush the leeks with oil. Grill (broil) for 10 minutes, turning occasionally, until charred and softened. When cool enough to handle, slice crossways with a sharp knife into 2.5cm/1in lengths and set aside.

2 Heat the remaining oil in a large frying pan, add the rice and stir until coated with oil. Increase the heat and stir in the wine. Cook, stirring, until most of the wine has been absorbed, then add 2 ladles of hot stock.

3 Reduce the heat and cook gently, stirring frequently and adding more stock as the liquid is absorbed.

4 When all the stock has been added and the rice is tender but still retains a slight ‘bite’, stir in the cheese and leeks and season with salt and pepper. Set aside to stand for 1 minute before serving on warmed plates.

preparation 5 minutes cooking time 45 minutes

Serves 4

MUSHROOM, BACON AND LEEK RISOTTO

25g/1oz dried porcini mushrooms

225g/8oz smoked bacon lardons

2 large leeks, chopped

300g/11oz/1⅓ cups Arborio rice

600ml/1 pint/2½ cups hot vegetable stock

1 bunch of fresh chives, snipped

4 tbsp freshly grated Parmesan

salt and ground black pepper

1 Put the porcini mushrooms in a bowl and cover with plenty of boiling water. Leave to soak for 10 minutes.

2 Meanwhile, cook the bacon and leeks in the bacon fat in a large pan for 7-8 minutes until soft and golden.

3 Stir in the rice, cook for 1 minute, then add the mushrooms and their soaking liquid. Simmer gently until the liquid is absorbed and then add some hot stock. Continue adding the stock, a little at a time, until the rice is cooked and the liquid has been absorbed. Stir in the chives and Parmesan, then season with salt and pepper and serve.

preparation 10 minutes cooking time 30 minutes

Serves 4

SQUASH AND PANCETTA RISOTTO

125g/4oz pancetta, chopped

1 small butternut squash, peeled and cubed

1 onion, finely chopped

300g/11oz/1⅓ cups Arborio rice

1l/1¾ pints/4 cups hot vegetable stock

4 tbsp chopped parsley

50g/2oz Parmesan, grated

salt and ground black pepper

1 Put the pancetta and the butternut squash in a large frying pan and cook over a medium heat for 8-10 minutes until golden and the squash has softened. Add the onion to the pan and cook for 5 minutes until softened.

2 Stir in the rice, cook for 1 minute, then start adding the hot stock, a little at a time, stirring occasionally to prevent the rice sticking, until the stock has been absorbed and the rice and squash are cooked and tender. Season to taste.

3 Stir in the parsley and Parmesan and serve hot.

preparation 10 minutes cooking time 40 minutes

Serves 4

SEAFOOD PAELLA

3 tbsp olive oil

1 large onion, chopped

2 garlic cloves, crushed

1 red chilli, diced

2 red (bell) peppers, seeded and thinly sliced

400g/14oz tomatoes, chopped

340g/12oz/1½ cups paella rice

1 litre/1¾ pints/4 cups hot chicken stock

a good pinch of saffron

500g/1lb 2oz cooked mussels

200g/7oz cooked peeled tiger prawns (shrimp)

300g/11oz squid, sliced

juice of 1 lemon

salt and ground black pepper

1 Heat the oil in a frying pan and cook the onion for 5 minutes or until soft. Add the garlic and cook for 1 minute. Add the red peppers and tomatoes and stir in the rice.

2 Add some of the hot stock and bring to the boil. Season with salt and pepper and stir in the saffron. Reduce the heat to a simmer and cook, uncovered, stirring frequently, until most of the liquid has been absorbed.

3 Add the remaining stock, a little at a time, letting the rice absorb it before adding more - this takes about 25 minutes. The rice should be quite wet and will continue to absorb the liquid. Stir frequently to prevent it sticking to the pan.

4 Add the mussels, prawns, squid and lemon juice. Stir well and cook for 5 minutes to heat through. Season to taste.

5 Divide the paella between six shallow bowls and serve.

preparation 15 minutes plus infusing cooking time 50 minutes

Serves 6

ASPARAGUS RISOTTO

50g/2oz/4 tbsp butter

1 onion, finely chopped

2 garlic cloves, crushed

225g/8oz/1 cup Arborio rice

500ml/17fl oz/2 cups hot vegetable stock

450g/1lb asparagus, trimmed

3 tbsp double (heavy) cream

4 tbsp chopped fresh parsley

50g/2oz/⅓ cup freshly grated Parmesan

salt and ground black pepper

1 Melt the butter in a heavy-based pan, add the onion and garlic and cook over a low heat until soft.

2 Stir in the rice, cook for 1 minute, then add one-third of the hot stock. Bring to the boil, then reduce the heat and simmer until the liquid has been absorbed. Continue adding the stock, a little at a time, until almost all the stock has been absorbed and the rice is tender. Stir frequently.

3 Meanwhile, cook the asparagus in a pan of salted boiling water until just tender. Drain well in a colander.

4 Add the cream, parsley and half the grated Parmesan to the pan. Stir in the asparagus and season with salt and pepper.

5 Divide the risotto among four plates, sprinkle with the remaining Parmesan and serve.

preparation 10 minutes cooking time 25 minutes

Serves 4

OVEN-BAKED SPINACH RICE

3 tbsp coconut oil

1 large red onion, thinly sliced

1 red chilli, seeded and sliced

1 tsp black mustard seeds

1 tsp garam masala

340g/12oz basmati rice

a little oil to grease

a handful of fresh coriander (cilantro), roughly chopped

100g/3½oz baby spinach leaves

3 tbsp flaked almonds, toasted

salt and ground black pepper

1 Heat the oil in a frying pan and fry the onion for 10 minutes over a medium heat until golden and soft. Add the chilli, mustard seeds and garam masala. Cook for 1 minute, then cool, cover and chill in the refrigerator.

2 Meanwhile, cook the rice according to the pack instructions. When cooked, spread it out on a baking sheet and leave to cool, then cover and chill in the refrigerator.

3 Preheat the oven to 200°C/400°F/Gas 6. Tip the rice into a lightly greased shallow ovenproof dish. Stir in the onion mixture and season with salt and pepper.

4 Cook in the oven for 20 minutes until piping hot. Stir in the coriander, spinach and almonds and serve immediately.

preparation 15 minutes plus chilling cooking time 40 minutes

Serves 8

CHERRY TOMATO RISOTTO

2 tbsp olive oil

1 small onion, finely chopped

2 garlic cloves, crushed

350g/12oz/1½ cups Arborio rice

5 tbsp dry white wine

750ml/1¼ pints/3 cups hot vegetable stock

300g/11oz cherry tomatoes, halved

4 tbsp chopped fresh parsley

salt and ground black pepper

grated Parmesan to serve

1 Heat the oil in a large pan. Add the onion and garlic and cook over a low heat for 10 minutes or until softened.

2 Add the rice and stir until glistening and well coated with oil. Pour in the wine and cook for 2-3 minutes until it evaporates. Stir in the tomatoes and parsley.

3 Start adding the hot stock, a little at a time. When it has been absorbed, stir in a little more. Continue in this way, stirring frequently to stop the rice sticking, until all the liquid has been absorbed and the rice is tender. Season to taste.

4 Serve immediately sprinkled with grated Parmesan.

preparation 10 minutes cooking time 25-30 minutes

Serves 6

CURRIED COCONUT RICE

1 large aubergine (eggplant)

500g/1lb 2oz butternut squash, peeled and seeded

250g/9oz fine green beans

50g/2oz coconut oil

1 large onion, chopped

1 tbsp black mustard seeds

1 tsp cumin seeds

3 tbsp curry paste

340g/12oz/1½ cups basmati rice

400ml/14fl oz/1⅔ cups coconut milk

salt and ground black pepper

1 Cut the aubergine and butternut squash into cubes. Slice the green beans and cut into small pieces.

2 Heat the coconut oil in a large pan. Add the onion and cook for 5 minutes or until softened. Add the mustard seeds and cumin seeds and cook, stirring, until they begin to pop. Stir in the curry paste and cook for 1 minute.

3 Add the aubergine and cook, stirring, for 5 minutes. Add the butternut squash, beans, rice and some salt, mixing well. Pour in the coconut milk and add 600ml/1 pint/2½ cups water. Bring to the boil, cover and simmer for 15 minutes.

4 When the rice and vegetables are cooked, remove from the heat. Check the seasoning and serve hot.

preparation 15 minutes cooking time 30 minutes plus standing

Serves 6

VEGGIE FRIED RICE

200g/7oz/scant 1 cup rice

2 tbsp oil

2 garlic cloves, crushed

1 red (bell) pepper, seeded and diced

125g/4oz mushrooms, sliced

4 spring onions (scallions), sliced diagonally

125g/4oz bean sprouts

125g/4oz/1 cup frozen peas

2 tbsp soy sauce

3 medium (US large) eggs, beaten

1 tsp Chinese five-spice powder

a few drops of sweet chilli sauce

1 Cook the rice according to the pack instructions. Cool in the pan, then cover with clingfilm (plastic wrap) and chill in the refrigerator for 2 hours or overnight.

2 Heat the oil in a wok or large frying pan over a high heat. Add the garlic, red pepper, mushrooms, spring onions, bean sprouts and peas and stir-fry for 3 minutes. Add the soy sauce and stir-fry briskly.

3 Fork up the cold rice, stir it into the vegetables in the wok and stir-fry for 2-3 minutes. Pour in the eggs and stir-fry for 2-3 minutes until the eggs have scrambled and the rice is heated through.

4 Stir in the five-spice powder and serve the rice hot, sprinkled with sweet chilli sauce.

preparation 10 minutes plus soaking and chilling cooking time 30 minutes

Serves 4

VEGETABLE KORMA

2 tbsp oil

1 large onion, chopped

2 garlic cloves, crushed

1 red chilli, diced

1 tsp grated fresh root ginger

1 tbsp coriander seeds

1 tsp whole cloves

4 green cardamoms

900g/2lb carrots, green beans, aubergine (eggplant), potatoes and cauliflower, cubed

2 tsp ground turmeric

grated zest and juice of ½ lime

200ml/7fl oz/¾ cup full-fat natural yogurt

3 tbsp flaked almonds

1 Heat the oil in a large heavy-based pan. Add the onion, garlic, chilli and ginger and fry very gently over a low heat, stirring frequently, for 10 minutes or until softened.

2 Meanwhile, finely grind the whole spices in an electric grinder or a pestle and mortar.

3 Add the ground spices to the pan and cook for 2 minutes, stirring all the time. Increase the heat, add the vegetables and turmeric and cook, stirring, for 2 minutes.

4 Add the lime zest and juice and 300ml/½ pint/1¼ cups water. Cover the pan and simmer for 30-40 minutes until the vegetables are just tender.

5 Stir in the cream and cook gently over a very low heat until heated through. Do not boil or it will curdle.

6 Sprinkle with the almonds and serve immediately.

preparation 20 minutes cooking time 50 minutes

Serves 6

VEGETABLE BIRYANI

340g/12oz/1½ cups basmati rice

50g/2oz ghee or oil

1 large onion, chopped

1 tsp grated fresh root ginger

1 tbsp black mustard seeds

2 garlic cloves, crushed

1 tbsp hot curry paste

2 carrots, thinly sliced

225g/8oz green beans, trimmed

225g/8oz cauliflower florets

125g/4oz shelled fresh peas

juice of 1 lemon

2 tbsp roasted cashew nuts

1 Cook the rice according to the pack instructions.

2 Meanwhile, heat the ghee or oil in a large pan and cook the onion, ginger, mustard seeds and garlic over a low heat for 5 minutes until softened. Add the curry paste and cook for 2 minutes, stirring constantly.

3 Add 600ml/1 pint/2½ cups water and season with salt and pepper. Stir well and bring to the boil. Add the carrots and beans, reduce the heat and simmer for 15 minutes.

4 Add the cauliflower and peas and simmer for 10 minutes. Fold in the rice gently and heat through.

5 Stir in the lemon juice and simmer gently for a few minutes. Serve immediately sprinkled with roasted cashew nuts.

preparation 20 minutes cooking time 45 minutes

Serves 4

POTATO AND CHICKPEA CURRY

2 tbsp olive oil

1 onion, thinly sliced

450g/1lb new potatoes, cut into large dice

1 tbsp curry paste

1 x 400g/14oz can chickpeas (garbanzos), drained and rinsed

2 carrots, sliced

250ml/9fl oz/1 cup hot vegetable stock

salt and ground black pepper

2 tbsp hot mango chutney

4 tbsp Greek yogurt

1 Heat the oil in a large frying pan over a low heat. Add the onions and potatoes and fry gently for 10 minutes until the onion is softened and the potatoes are tender and golden brown. Stir in the curry paste and cook for 1 minute.

2 Add the chickpeas, carrots and hot stock. Season with salt and pepper, then cook gently for 15-20 minutes, until all the vegetables are tender. Season with salt and pepper.

3 Mix the mango chutney and yogurt in a bowl.

4 Serve the curry topped with the mango yogurt with some boiled rice.

preparation 20 minutes cooking time 35-40 minutes

Serves 4

SWEET POTATO CURRY

2 tbsp vegetable oil

1 onion, thinly sliced

2 garlic cloves, crushed

1 tsp ground turmeric

1 tsp mild chilli powder

1 tbsp black mustard seeds

900g/2lb sweet potatoes, peeled and cut into large chunks

1 aubergine (eggplant), cubed

450g/1lb tomatoes, chopped

600ml/1 pint/2½ cups hot vegetable stock

225g/8oz green beans, trimmed

2 tsp garam masala

1 Heat the oil in a pan over a low heat and fry the onions for 10 minutes until golden. Add the garlic, turmeric, chilli and mustard seeds. Cook gently for 1-2 minutes until the aroma from the spices is released.

2 Add the sweet potatoes and stir them into the spice mixture. Cook for 5 minutes, stirring frequently, then stir in the aubergine and cook for 3 minutes. Add the tomatoes and hot stock. Bring to the boil, then reduce the heat and simmer gently for 20 minutes until the sweet potatoes are tender.

3 Add the green beans and cook for 5 minutes or until they beans are tender but still retain some bite.

4 Stir in the garam masala and serve in six warm bowls with boiled rice or poppadums.

preparation 20 minutes cooking time 50 minutes

Serves 6

JAMBALAYA

2 tbsp olive oil

340g/12oz boneless, skinless chicken breasts, cubed

75g/3oz chorizo, chopped

2 celery sticks, chopped

1 large onion, finely chopped

1 red (bell) pepper, seeded and thinly sliced

225g/8oz/1 cup long-grain rice

1 tbsp tomato paste

1 tbsp Cajun seasoning

400ml/14fl oz/1⅔ cups hot chicken stock

1 x 400ml/14fl oz can tomatoes

salt and ground black pepper

1 Heat 1 tbsp oil in a large pan and fry the chicken and chorizo over a medium heat for 6-8 minutes, stirring often, until browned. Remove from the pan and set aside.

2 Add the remaining oil to the pan with the celery, onion and red pepper. Cook gently over a low heat for 15 minutes or until the vegetables are softened but not coloured.

3 Add the rice and stir for 1 minute to coat in the oil. Add the tomato paste and Cajun seasoning and cook for 2 minutes.

4 Pour in the hot stock and return the chicken and chorizo to the pan with the tomatoes. Simmer for 20-25 minutes until all the stock has been absorbed and the rice is cooked.

5 Season to taste and serve in shallow bowls.

preparation 15 minutes cooking time 50 minutes plus standing

Serves 4

LENTIL CHILLI

2 tbsp oil

1 red onion, chopped

1 tsp each ground coriander and ground cumin

2 garlic cloves, crushed

a pinch of dried chilli flakes

400ml/14fl oz/1⅔ cups hot vegetable stock

2 x 400g/14oz cans brown or green lentils, drained and rinsed

1 x 400g/14oz can chopped tomatoes

salt and ground black pepper

4 tbsp chopped fresh parsley

4 tbsp natural yogurt

1 Heat the oil in a pan and cook the onion over a low heat, stirring often, for 5 minutes. Stir in the coriander and cumin.

2 Add the garlic, chilli flakes and hot stock. Cover the pan and simmer for 10 minutes. Remove the lid and continue simmering until the onions are very tender and most of the liquid has been absorbed.

3 Stir in the lentils and canned tomatoes and season with salt and pepper. Simmer, uncovered, for 15 minutes or until thickened. Remove from the heat.

4 Ladle into four warm shallow bowls. Sprinkle with parsley and top with a spoonful of natural yogurt.

preparation 10 minutes cooking time 30 minutes

Serves 4

MOZZARELLA, PROSCIUTTO AND ROCKET PIZZA

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flour to dust

1 x 300g/11oz pack pizza base mix

340g/12oz fresh tomato sauce

250g/9oz mozzarella cheese, drained and roughly chopped

8 thin slices Parma ham, cut into strips

a handful of rocket (arugula)

a little olive oil to drizzle

salt and ground black pepper

1 Preheat the oven to 200°C/400°F/Gas 6. Lightly flour 2 large baking sheets.

2 Mix the pizza base dough according to the instructions on the pack. Divide the dough into two and knead each ball on a lightly floured surface for 5 minutes, then roll out to make two 23cm/9in rounds. Place on the prepared baking sheets.

3 Divide the tomato sauce between the pizza bases and spread it out, leaving a small border around each edge. Scatter the mozzarella over the top, then add the Parma ham. Season with salt and pepper.

4 Bake the pizzas in the oven for 15-18 minutes until crisp and golden. Top with rocket and drizzle with oil.

preparation 10 minutes cooking time 15-18 minutes

Serves 4

BEAN BURGERS

1 tbsp sunflower oil

1 carrot, finely chopped

1 onion, finely chopped

2 garlic cloves, crushed

1 x 400g/14oz can red kidney beans, drained and rinsed

2 tbsp chopped fresh parsley

50g/2oz/1 cup fresh breadcrumbs

1 medium (US large) egg, beaten

salt and ground black pepper

sunflower oil to brush

4 burger buns

1 tomato, sliced

1 Heat the oil in a pan. Add the carrot, onion and garlic and cook over a low heat for 10 minutes or until soft. Transfer to a bowl and set aside to cool.

2 Blitz the drained beans in a food processor or blender and stir into the cooled vegetables with the parsley, breadcrumbs, egg, salt and pepper. Divide the mixture into 4 portions and shape into burgers. Cover and chill in the refrigerator for 2 hours.

3 Brush the burgers lightly with oil and cook under a hot grill (broiler) for 6-8 minutes, turning halfway through, until browned and cooked through. Keep warm. Alternatively, cook on an oiled griddle pan.

4 Split the burger buns and toast lightly for 1 minute. Place a burger with some sliced tomato in each bun and serve.

preparation 10 minutes plus chilling cooking time 20 minutes

Serves 4

TOP 10 BRUNCHES

FRUIT CROSTINI

1 ripe banana, peeled and thinly sliced

225g/8oz/2 cups blueberries

175g/6oz/1 cup soft cheese, e.g. quark

4 slices sourdough bread

1 tbsp runny honey

1 Mix the fruits and soft cheese in a bowl.

2 Toast the bread, spread with the blueberry mixture. Drizzle with honey and serve.

preparation 5 minutes cooking time 5 minutes

Serves 4

ENERGY MUESLI

500g/1lb 2oz/6 cups porridge oats

100g/3½oz/1 cup chopped toasted almonds

2 tbsp pumpkin seeds

4 tbsp sunflower seeds

100g/3½oz/¾ cup chopped dried apricots,

milk or yogurt to serve

1 Mix the oats with the almonds, seeds and apricots. Store in a sealable container for up to one month. Serve with milk or yogurt.

cooking time 5 minutes

Serves 12

FRUIT PORRIDGE

200g/7oz/2 cups porridge oats

400ml/14fl oz/1⅔ cups milk

75g/3oz/½ cup chopped dried fruits

1 Put the ingredients and 400ml/14fl oz/1⅔ cups water in a pan. Heat gently, stirring until the porridge thickens. Serve hot.

preparation 5 minutes cooking time 5 minutes

Serves 4

NUTTY YOGURT

500g/1lb 2oz/2¼ cups natural yogurt

50g/2oz/⅓ cup sultanas (golden raisins)

50g/2oz/⅓ cup mixed chopped nuts

2 apples, grated

1 Mix all the ingredients and chill overnight. Use as a topping for breakfast cereal.

preparation 5 minutes plus overnight chilling

Serves 4

KICKSTART

1 large ripe banana, peeled and sliced

150g/5oz mango, peeled, stoned and chopped

225g/8oz/2 cups strawberries, hulled

3 tbsp porridge oats

250ml/8fl oz/1 cup chilled milk

1 Put all the ingredients in a blender and blitz until smooth. Pour into two glasses.

preparation 10 minutes

Serves 12

APPLE COMPOTE

2 cooking (green) apples, peeled, cored and diced

juice of ½ lemon

1 tbsp runny honey

a pinch of ground cinnamon

2 tbsp each raisins and chopped nuts

2 tbsp natural yogurt

1 Put the apples in a pan with the lemon juice, honey and 2 tbsp cold water. Cook gently for 5 minutes or until soft. Transfer to a bowl, sprinkle with cinnamon, then cool.

2 Chill in the refrigerator for up to three days.

3 Serve with the raisins, nuts and yogurt.

preparation 10 minutes plus chilling cooking time: 5 minutes plus cooling

Serves 2

QUICK CROQUE

4 slices white bread

butter to spread, plus extra to fry

Dijon mustard, to taste

125g/4oz Gruyère cheese, sliced

4 slices ham

1 Butter both sides of each slice of bread. Spread one side of two slices with mustard. Divide the cheese and ham between them Top with the other slices and press down.

2 Butter a griddle and heat until hot. Fry the sandwiches for 2-3 minutes on each side until golden. Cut in half and serve.

preparation 5 minutes cooking time 8 minutes

Serves 2

TOFU SMOOTHIE

125g/4oz silken tofu, well chilled

1 large ripe banana, peeled and sliced

175ml/6fl oz/⅔ cup soya milk, well chilled

2 tsp thick honey

125g/4oz/1 cup strawberries, hulled

1 Drain the tofu, mash lightly with a fork and put in a blender with the milk, banana, honey and strawberries. Blitz until thick and smooth. Pour into a large glass.

preparation 5 minutes Makes 400ml (14fl oz)

Serves 1

BERRY FREEZE

100g/3½oz/1 cup frozen summer berries

150ml/¼ pint/scant ⅔ cup skimmed milk

1 tsp runny honey

1 Blitz the frozen fruits and milk in a blender until thick and smooth. Add cold water, if wished, to get the right consistency. Sweeten with honey and serve in a glass.

preparation 5 minutes

Serves 1

FRUIT SALAD

2 oranges, peeled and cut into segments

1 mango, peeled, stoned and chopped

450g/1lb fresh pineapple, peeled and diced

225g/8oz/2 cups blueberries

½ Charentais or Galia melon, cubed

grated zest and juice of 2 oranges

1 Put all the fruit in a bowl with the orange zest and juice. Mix together and serve.

preparation 5 minutes

Serves 4

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