Weekend - QUICK-FIX DINNERS.
recipes and food styling SOPHIE GODWIN
Roasted red pepper & tomato soup with ricotta
SERVES 2 PREP 10 mins COOK 30 mins EASY V
400g tomatoes, halved
1 red onion, quartered
2 romano peppers, roughly chopped
2 tbsp good quality olive oil
2 garlic cloves, bashed in their skins
few thyme sprigs
1 tbsp red wine vinegar
2 tbsp ricotta
few basil leaves
1 tbsp mixed seeds, toasted
bread, to serve
1 Heat oven to 200C/180C fan/gas 6. Put the tomatoes, onion and peppers in a roasting tin, toss with the oil and season. Nestle in the garlic and thyme sprigs, then roast for 25-30 mins until all the veg has softened and slightly caramelised. Squeeze the garlic cloves out of their skins into the tin, strip the leaves off the thyme and discard the stalks and garlic skins. Mix the vinegar into the tin then blend everything in a bullet blender or using a stick blender, adding enough water to loosen to your preferred consistency (we used around 150ml).
2 Reheat the soup if necessary, taste for seasoning, then spoon into two bowls and top each with a spoonful of ricotta, a few basil leaves, the seeds and a drizzle of oil. Serve with bread for dunking.
GOOD TO KNOW healthy * low cal * folate * fibre * vit c * 3 of 5-a-day * gluten free PER SERVING 306 kcals * fat 19g * saturates 4g * carbs 22g * sugars 18g * fibre 9g * protein 8g * salt 0.1g
Oregano chicken & squash traybake
SERVES 4 PREP 5 mins COOK 50 mins EASY
180g pack grilled artichokes
1AaAaAeAa' tbsp olive o
1 tsp dried oregano
2 tsp cumin seeds
8 chicken drumsticks
1 butternut squash, cut into chunks (leave the skin on -- it adds flavour)
150g mixed olives of your choice, roughly chopped
large handful rocket
1 Heat oven to 220C/200C fan/gas 6. Measure out 11/2 tbsp of oil from the grilled artichoke pack. Mix this with the olive oil, oregano and cumin. Put the chicken drumsticks and squash in a large roasting tin, toss in the flavoured oil and some seasoning.
2 Roast in the oven for 45 mins until tender and golden, then tip the artichokes and olives into the pan. Give everything a good mix, then return to the oven for 5 mins to warm through. Stir through the rocket and serve.
GOOD TO KNOW low cal * fibre * 2 of 5-a-day * gluten free PER SERVING 357 kcals * fat 21g * saturates 4g * carbs 12g * sugars 6g * fibre 6g * protein 27g * salt 2.1g
Sausage, roasted veg & puy lentil one pot
SERVES 4 PREP 5 mins COOK 45 mins EASY
8 chicken sausages
2 x 400g packs ready-to-roast vegetables
3 garlic cloves, bashed in their skins
2 tbsp olive oil
1 tsp smoked paprika
2 x 250g pouches puy lentils
1 AaAaAeAa' tbsp sherry or red wine vineg
1 small pack parsley, roughly Chopped
1 Heat grill to high. Put the sausages in a large roasting tin and grill for 8-10 mins until browning, then switch the oven on to 200C/180C fan/gas 6. Remove the tin from the oven and add the vegetables and garlic, then drizzle over the oil and toss in the paprika and some seasoning.
2 Roast for 30-35 mins more until the sausages and veg are mostly tender, then stir through the lentils and vinegar. Return to the oven for 5 mins until everything is heated through. Squeeze the garlic cloves out of their skins and stir the garlic into the lentils, then season to taste, stir through the parsley and serve.
GOOD TO KNOW fibre * vit c * 3 of 5-a-day PER SERVING 724 kcals * fat 40g * saturates 12g * carbs 54g * sugars 17g * fibre 17g * protein 28g * salt 3.0g
Tex-Mex meatball tacos
SERVES 4 PREP 25 mins COOK 10 mins EASY [yen]AaAaAeAn meatballs only (before after frying is fine)
400g beef mince
35g sachet fajita spice mix
4 large tomatoes, roughly chopped
small bunch coriander, roughly chopped
1 garlic clove, crushed
2 limes, 1 juiced, 1 cut into wedges to serve
2 tbsp olive oil
150ml soured cream
75g grated cheddar or mozzarella
8 taco shells
1 Mix the mince with the egg, spice mix and some seasoning, then shape into 16 meatballs. Set aside in the fridge to firm up slightly while you make the sides.
2 Mix the tomatoes, coriander, 1/2 the garlic and 1/2 the lime juice in a bowl with 1 tbsp oil, season and set aside. Stir the remaining garlic into the soured cream with a handful of the grated cheese and season. Slice the avocado and squeeze over the remaining lime juice. Bring these, the taco shells and lime wedges to the table.
3 Heat the remaining oil in a large frying pan. Fry the meatballs over a medium heat for 8-10 mins until evenly browned and cooked through. Sprinkle over the remaining cheese, put a lid on the pan and cook for 1 min until melted, then let everyone help themselves.
GOOD TO KNOW folate * fibre * vit c * calcium * 2 of 5-a-day PER SERVING 696 kcals * fat 50g * saturates 20g * carbs 26g * sugars 7g * fibre 7g * protein 31g * salt 2.6g
ready in 15
Creamy broccoli gnocchi
SERVES 2 PREP 10 mins COOK 5 mins EASY V
3 tbsp crAaAaAeA?me fraAaAaAe
AaAaAeAa' tbsp Dijon musta
AaAaAeAa' lemon, zested and juic
200g Tenderstem broccoli, each cut into 3 pieces
350g fresh gnocchi
2 tbsp olive oil
100g frozen peas
1 tbsp toasted pine nuts
1 Mix together the crAaAaAeA?me fraAaAaAeA@che, mustard and lemon juice. Set as Bring a large pan of salted water to the boil. Once boiling, add the broccoli and cook for 3 mins, then tip in the gnocchi. Cook until the gnocchi begins to float to the surface, this will only take 1 min so keep an eye on them, then drain.
2 Heat the oil in a large non-stick frying pan and, once hot, tip in the gnocchi, broccoli and frozen peas. Toss around in the hot oil for 1 min, then stir through the crAaAaAeA?me fraAaAaAeA@che mixture. Season to ta Once hot, spoon into bowls and top with the lemon zest and pine nuts.
GOOD TO KNOW fibre * vit c * 2 of 5-a-day PER SERVING 669 kcals * fat 36g * saturates 15g * carbs 66g * sugars 6g * fibre 9g * protein 15g * salt 3.2g
Smoked mackerel, courgette & butter bean salad
SERVES 2 PREP 15 mins NO COOK EASY
1 red chilli, finely chopped (deseeded if you don't like it very hot)
1 lemon, zested and juiced
2 smoked mackerel fillets, skin removed and broken into large flakes
1 large courgette, cut into ribbons using a vegetable peeler
400g can butter beans, drained and rinsed
3 tbsp extra virgin olive oil, plus extra for drizzling
1 small pack parsley, roughly chopped
50g feta, broken into large pieces
Toss everything together in a salad bowl, taste and adjust for seasoning, then serve.
GOOD TO KNOW folate * fibre * vit c * iron * omega-3 * 2 of 5-a-day * gluten free PER SERVING 644 kcals * fat 47g * saturates 11g * carbs 17g * sugars 3g * fibre 9g * protein 34g * salt 2.5g
Chilli & garlic leeks with eggs on toast
SERVES 1 PREP 5 mins COOK 10 mins EASY V
2 tbsp olive oil
1 large leek, sliced
1 garlic clove, crushed
good pinch chilli flakes, plus extra to serve
2 slices of sourdough
2 tbsp Greek yogurt
squeeze of lemon
1 Heat 1 tbsp oil in a frying pan, add the leeks, garlic, chilli and a good pinch of seasoning and cook until the leeks have softened, about 6-8 mins.
2 Once the leeks are nearly done, push them to the side of the pan and fry the eggs in the remaining oil. Cooking over a medium heat to begin with ensures cooked whites and runny-yolk satisfaction.
3 Toast the bread, then spread each slice with some Greek yogurt, top each with the leeks and squeeze over the lemon. Top with a fried egg, a scattering of sea salt and a few more chilli flakes to serve.
GOOD TO KNOW calcium * folate * fibre * iron * 1 of 5-a-day PER SERVING 829 kcals * fat 42g * saturates 12g * carbs 69g * sugars 11g * fibre 9g * protein 39g * salt 2.6g
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|Publication:||BBC GoodFood Middle East|
|Date:||Nov 30, 2017|
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