Jackfruit and Red Pepper Goulash

Recipe courtesy of Psychologies Magazine, taken from Dirty Vegan by Matt Pritchard.

Jackfruit is becoming increasingly popular for vegans and vegetarians because it’s fibrous texture apes that of slow-cooked meat. Dusting it in seasoned flour and frying it deepens its flavour. jackfruit and red pepper goulash

Serves: 3-4

Ingredients:
1 onion, sliced
2 red peppers, deseeded and sliced
4 tblsp sunflower or vegetable oil
2 garlic cloves, finely chopped
2 tblsp tomato puree
1 tsp caraway seeds
1 tsp dried oregano
400g can chopped tomatoes
400g can chickpeas, drained and rinsed
400ml vegetable stock
Small pinch of cayenne pepper, plus extra to taste
400g can young jackfruit, cut into chunks
1 tblsp plain flour
2 tblsp sweet paprika (don’t use smoked – it will dominate the flavour of the dish)
Lemon juice, to taste
Small bunch of dill, chopped, to garnish
The carb of your choice: mash, pasta, noodles or dumplings

Step One : Gently cook the onion and peppers in half the oil, over medium-low heat, for 15 minutes, until softened. Add the garlic, tomato puree, caraway and oregano to the pan and cook for 2 minutes, then tip in the tomatoes, chickpeas and stock. Season with salt and pepper and a small pinch of cayenne for warmth. Bring to a simmer and cook for 30 minutes. Add a dash more water if the mixture looks as though it is drying out or thickening too much.

Step Two : Meanwhile, season the jackfruit chunks with salt and pepper. Mix the flour and paprika in a shallow bowl, coat the jackfruit chunks and shake away any excess flour. Heat the remaining oil in a frying pan. Add the coated jackfruit and fry over medium-high heat until nicely browned on all sides. Add to the goulash with any of the remaining flour and paprika mix. The goulash should still have 15-20 minutes left to cook, so let it simmer away while you relax for a while.

Step Three : When the goulash is done, taste and add salt, pepper or cayenne, and a squeeze or two of lemon to suit your taste. Garnish with dill and serve with your carbohydrate of choice.

Other Jackfruit recipes can be found here …

Mixed Bean Casserole

Recipe courtesy of Woman’s Own from many years ago!

Serves : 4

Prep time : 10 minutes; Cook time : 45 minutes

Ingredients:
1 tblsp vegetable oil
1 onion, peeled and sliced
2 garlic cloves, peeled and crushed
2 celery sticks, washed and sliced
2oz (50g) plain flour
1 tblsp tomato puree
½ pint (300ml) vegetable stock
500g carton sieved tomatoes
1 green chilli pepper, sliced
1 tsp chilli powder
400g can mixed beans in salted water, drained
420g can red kidney beans in salted water, drained
420g can butter beans in salted water, drained
400g can chopped tomatoes
Salt and ground black pepper

Step One : Preheat the oven to Gas 4/350oF/180oC. Heat the oil in a flameproof casserole dish and add the onion, garlic and celery. Sauté for 3 minutes, or until softened.

Step Two : Stir in the flour and tomato puree and cook for a further 1 minute.

Step Three : Add vegetable stock, sieved tomatoes, sliced chilli pepper, chilli powder, beans and the chopped canned tomatoes.

Step Four : Season well with salt and ground black pepper, then cover and cook in the oven for 40 mins. Serve.

Some other bean recipes can be found here …

Chicken Casserole

Take succulent chicken quarters and ad a selection of your favourite vegetables, spice up with a little salami and herbs, add a splash of port … and you’ve got a meal in one.

Serves: 4; Approx. Cals per portion: 739
Prep time: 25 mins; Cooking time: approx. 55 mins

Ingredients:
1 1/2lb (675g) new potatoes, scrubbed
225g (8oz) shallots
225g (8oz) baby sweetcorn
225g (8oz) sugar-snap peas
Small bunch of fresh coriander, washed and tied together with string
175g (6oz) mushrooms
4 chicken quarters, each weighing approx. 300g (10oz)
Freshly ground black pepper
3 tbsp olive oil
100g (4oz) sliced salami, chopped
1 clove garlic, peeled and crushed
1 1/4pt/750ml fresh chicken stock
2 tbsp cornflour
1/4pt/150ml white port or dry sherry

Step One : Depending on the size, halve or quarter potatoes. Peel and halve the shallots and place in a bowl with the potatoes. Reserve. Wash the baby corn and sugar-snap peas, then trim corn and top and tail peas. Place the bunch of coriander in a large casserole dish, then place the prepared peas and corn on top. Wipe and slice the mushrooms.

Step Two : Wash the chicken quarters and pat dry with kitchen paper. Trim away excess fat from the chicken and cut each portion in half to make eight pieces. Season with black pepper. Heat the olive oil in a large frying pan and sauté the chicken for 6-7 mins until golden brown on both sides. Drain and add to the casserole.

Step Three : In the same frying pan, sauté the new potatoes, shallots, mushrooms, chopped salami and garlic for 4-5 mins until lightly golden. Drain and place in the casserole. Mix the casserole ingredients well. Preheat the oven to Gas 5 / 375oF / 190oC.

Step Four : Spoon 1 tbsp of the frying pan juices into a saucepan and season.
Pour chicken stock into the saucepan. Blend cornflour with a little of the port or sherry and add to pan with remainder. Bring to the boil, stirring, and cook until thickened. Pour into casserole, then cover and bake in oven for 45 mins, or until cooked through. Discard bunch of coriander before serving casserole with crusty bread.

Find other Casserole recipes here …

Italian Chicken Casserole

Enjoy the taste of Italy with this tempting chicken dish ….. it’s brimming with Mediterranean flavour!

Serves: 4; Cals per portion: 659; Prep time: 15 mins; Cook time: 1 hr 20 mins

Ingredients:

1oz (25g) butter or margarine
2 tbsp olive oil
4 x 8oz (225g) part-boned chicken breasts, trimmed, washed and dried
1 medium onion, peeled and chopped
1 celery stick, trimmed and chopped
2 garlic cloves, peeled and crushed
2oz (50g) pancetta ham or unsmoked rindless streaky bacon, trimmed and chopped
8oz (225g) button mushrooms, wiped and sliced
14oz (397g) can chopped tomatoes
2 tbsp tomato puree
1 tsp dried oregano
salt and black pepper
7 fl oz (200ml) dry white wine
2oz (50g) green olives stuffed with pimientos
2oz (50g) pitted black olives

Step One – In a large frying pan, melt fat with oil. Add the chicken breasts and fry for 7-8 mins, or until browned all over. Using a slotted spoon, remove chicken and drain on absorbent kitchen paper. Place in an ovenproof casserole dish and set aside.

Step Two – Preheat oven to Gas 5, 375oF, 190oC. Using the same frying pan, fry the onion, celery, garlic, pancetta ham or bacon, and mushrooms for 3-4 mins, or until just softened. Using a slotted spoon, transfer the mixture to the casserole dish.

Step Three – Place the chopped tomatoes, tomato puree, dried oregano, salt and black pepper in a large saucepan. Pour the dry white wine into the saucepan and bring to the boil. Add the tomato and wine sauce to the chicken mixture in the casserole dish.

Step Four – Mix well, then cover dish and cook in oven for 50 mins, or until the chicken is tender. Remove casserole from the oven and stir in the olives. Return to the oven and cook, uncovered, for a further 10 mins. Serve with warm ciabatta bread and a dry white wine.

Find a selection of yummy Italian goodies here …

Simple Beef Casserole

Recipe courtesy of Easy Living

If you’ve never made a casserole before, this is the place to start. This one couldn’t be simpler, as most of the cooking takes place slowly in the oven. It has a lovely flavour and plenty of juice – don’t leave out the orange zest as it really lifts the flavour of the meat.

Serves: 6-8 Prep time: 35 mins Cook time: 3 hours Cals per serving: 619 Fat: 28g

Ingredients: 2 tblsp olive oil; 4 rashers streaky bacon, roughly chopped; 6 small brown onions or shallots, peeled and quartered; 2 cloves garlic, crushed; 3 carrots, sliced; 1 ½ kg (3 lb) chuck steak or braising / stewing beef, cut into 3 cm (1 ¼ in) cubes; 2 tblsp plain flour; 500ml (16fl oz) beef stock; 250ml (8 fl oz) red wine; grated zest of ½ an orange; 4 sprigs thyme; 2 bay leaves; 2 tblsp flat-leaf parsley, chopped

Step One: Heat the oven to 160^oC (gas mark 2-3). Heat the oil in a large frying pan over a medium heat and cook the bacon for 2 minutes. Add the onion, garlic and carrot and cook, stirring occasionally, for 6-7 minutes, or until the onion is tender. Transfer to the casserole dish. Add the beef to the casserole dish and sprinkle with the flour. Mix well.

Step Two: Stir the stock, wine, orange zest, thyme and bay leaves into the casserole and bring to the boil over the medium heat. Cover, transfer to the oven and cook for 3 hours. Stir the meat occasionally as it cooks.

Step Three: Remove from the oven. Stir in the parsley and season to taste. Serve with mashed potatoes or buttered noodles and plenty of crusty bread.

Hungarian Chicken

Recipe courtesy of Easy Living

This delicious, easy and subtly spiced chicken stew is perfect to make ahead of time. In fact, the flavour improves if chilled for a day before reheating and serving. If making ahead of time, refrigerate overnight, allowing any fat to settle on the top. The fat is then easily removed and discarded with a spoon.

Serves: 4 Prep time: 10 mins Cook time: 1 ½ hours Cals per serving: 522 Fat: 33g

Ingredients: 2 tblsp olive oil; 2 onions, finely chopped; 4 cloves garlic, peeled and left whole; 2 tblsp Hungarian paprika; 8 large chicken thighs; 4 chicken legs; 3 fresh bay leaves; 400ml (13 fl oz) chicken stock; 1 x 400g (13oz) tin chopped tomatoes; sour cream to serve

Step One: Heat the oven to 180^oC (gas mark 4). Heat the olive oil over a medium heat in a large flameproof casserole dish or saucepan. Add the onions and whole garlic and cook, stirring for 5-7 minutes, or until they have softened (without browning too much).

Step Two: Add the paprika, chicken pieces, bay leaves, stock and tomatoes. Bring to the boil, cover with a tight-fitting lid and transfer to the oven. Cook for 1 hour.

Step Three: Remove the lid and cook for a further 25 minutes, or until the chicken is nicely coloured. Skim off any fat with a large spoon. Serve with the sauce, topped with sour cream.

Tip: Using either legs or thighs for this dish (rather than breasts) gives a better texture and flavour for slow cooking.

Chicken and White Wine Stew

This recipe courtesy of Easy Living Magazine

Comfort Food – Italian Style

Serves : 4 – Prep time : 15 mins – Cook time : 1 hour – Cals per serving : 508 – Fat : 34.2g

Ingredients: 2 tblsp olive oil; 4 rashers streaky smoked bacon, sliced; 1 large onion, sliced; 2 stalks celery, sliced; 1 clove garlic, crushed; 1 kg (2lb) free-range chicken pieces (thighs and drumsticks);2 tsp plain flour; 200ml (6 ½ fl oz) chicken stock; 100ml (3 ½ fl oz) white wine; 400g (13oz) can chopped tomatoes; 1 long red chilli; 2 sprigs rosemary

For the Gremolata: 1 garlic clove, finely chopped; 2 tblsp coarsely chopped flat-leaf parsley; grated zest of 1 lemon

Heat the oven to 180^oC (gas mark 4). Heat the oil in a casserole and sauté the bacon, onion, celery and garlic over a medium heat for about 5 minutes.
Add the chicken, sprinkle with flour and cook, turning, for about 10 minutes. Pour over the stock, wine and tomatoes and season. Tuck in the chilli and rosemary. Bring to the boil then transfer to the oven Cook for about 45 minutes, then turn the chicken, remove the lid and cook for a further 15 minutes, or until the chicken has coloured and is cooked.
To make the gremolata, combine the garlic, parsley and lemon zest.
Remove the chilli and rosemary and skim off any fat. Serve sprinkled with the gremolata.

Tip: Don’t leave out the gremolata, as it adds a zesty kick to the finished dish.

Slow-cooked Lamb Shoulder

This recipe courtesy of Easy Living Magazine.

Comfort Food – Italian Style

Serves : 6 – Prep Time : 10 mins – Cook time : 4 hours – Cals per serving : 325 – Fat : 15.8g

Ingredients: 1 shoulder lamb (with bone); Olive oil; Boiling chicken or beef stock, or water; 3 cloves garlic, unpeeled; 3 sprigs thyme; 1 x 400g (13oz) tin chopped Italian tomatoes; 1 x 400g (13oz) tin cannellini or borlotti beans, drained.

Heat the oven to 150^oC (gas mark 2). Rub the lamb with a little olive oil and season well with salt and black pepper.
Place the lamb in a roasting tin and add enough boiling stock or water to reach a depth of 5mm (¼ in), then add the garlic and thyme. Cover with foil and cook for about 3 ½ hours. Check every 30 minutes to make sure the stock hasn’t evaporated, adding more water if needed.
Increase the oven temperature to 170^oC (gas mark 3). Add the tomatoes and drained beans to the roasting dish and return to the oven, uncovered, for 30 minutes.
Let the lamb rest in the juice for about 20 minutes. Remove the garlic and thyme. Skim off any fat and season to taste. Serve the juice with the lamb.

Beef & Beer Casserole

Serves 4

Ingredients: 1 lb (450g) lean stewing steak; 1 jar Marks & Spencer Beer and Onion Casserole Sauce; 1 dsp horseradish sauce

Preheat the oven to 150-180oC/300-350oF, gas mark 2-4. Place steak in a casserole dish. Add Sauce, cook in oven for 3-4 hours. Just before serving, stir in the horseradish sauce. Serve with unlimited potatoes and other vegetables.