Tag: Dinner

Meatballs with Tomato Sauce

Serves: 4

Prep: 25 mins;   Cook: 35 mins

These tasty pork meatballs are easy to make and will be popular with the whole family.

Ingredients:
4 tblsp (60ml) oil
1 onion, finely chopped
1 tsp (5ml) fennel seeds
8oz (225g) minced pork
1 clove garlic, crushed
2 tblsp (30ml) fresh parsley, chopped
1 tsp (5ml) lemon juice
4oz (125g) fresh white or brown breadcrumbs
1 egg
Salt and pepper
2 tsp (10ml) wholegrain mustard
2oz (50g) plain flour

Tomato Sauce:
1 tbsp (15ml) olive oil
2 carrots, grated
14oz (396g) can chopped tomatoes
juice of 1 orange
3 tbsp (45ml) sherry (optional)
Salt and pepper

Step One : Heat half the oil in a frying pan and gently fry the onion and fennel seeds until the onion is softened.

Step Two : In a large bowl mix together the pork mince with the onion, garlic, parsley, lemon juice, breadcrumbs, egg, seasoning and mustard combining together well.

Step Three : Using a tablespoon scoop out spoonfuls of the mixture and form into round meatball shapes. Roll the meatballs round in the flour shaking off any excess.

Step Four : Heat the remaining oil and fry the meatballs, a few at a time, until browned.

Step Five : Make the sauce by heating the olive oil in a saucepan and cooking the carrots until softened. Add the tomatoes, orange juice and sherry, season well, then simmer over a gentle heat until the sauce is thick and pungent.

Step Six : Add the meatballs to the sauce and continue cooking for a further 20 minutes. Serve hot with potatoes and broccoli.

Baked Lamb and Vegetables

Serves: 4

Prep time: 20 mins; Cook time: 50 mins

Low Fat

Ingredients:
4 x 7oz (200g) lamb shoulder chops
1 large onion, peeled and cut into wedges
1 medium carrot, peeled and cut into strips
1 medium turnip, peeled and cut into strips
1 celery stick, trimmed and sliced
pinch of garlic salt
pinch of dried thyme
pinch of ground black pepper
4 thin slices lemon

Step One : Cut four 12 in (30cm) squares of foil. Trim and discard any fat from meat and place a lamb chop in the centre of each foil square.

Step Two : Divide the vegetables equally between the lamb chops.

Step Three : Preheat the oven to Gas 4/350oC/180oF. In a small bowl, mix together the garlic salt, thyme and the black pepper, then sprinkle over the vegetables. Place lemon slices on top.

Step Four : Fold the foil squares tightly around the chops to seal, the place the foil parcels on a large baking sheet. Cook in the preheated oven for 50 mins, or until the chops are tender and cooked through. Discard lemon before serving the lamb and vegetables.

Find other lamb recipes here …

Spiced Cod with Turmeric-Roasted Cauliflower

Recipe courtesy of Psychologies Magazine (February 2017) and taken from Clean Eating Alice Eat Well Every Day: Nutritious, healthy recipes for life on the go by Alice Living.

A diet high in cruciferous vegetables, such as cauliflower, has been linked to a reduction in the risk of cancer.  Cauliflower is also full of antioxidants and dietary fibre and is therefore a superfood that you should be including in your diet.  Paired with some heavenly baked fish and spices, this is a great weeknight supper staple.

Serves 2

Ingredients:

  • 100g Greek yogurt
  • 1 small garlic clove, peeled and minced
  • 2 sprigs each of fresh mint and coriander, leaves chopped
  • 1 tsp turmeric, plus an extra pinch
  • 1/4 tsp ground cumin
  • 2 large cod fillets
  • 1 small cauliflower, cut into florets
  • 1 tbsp coconut oil
  • Sea salt
  • Freshly ground black pepper

Step One – In a bowl, mix the yogurt and garlic with the chopped mint and coriander, a pinch of turmeric and the cumin, until completely combined.

Step Two – Add the cod, turn to coat and set aside to marinate.

Step Three – Preheat the oven to 200oC / 400oF / Gas Mark 6.

Step Four – Put the coconut oil into a roasting tray and place in the hot oven until melted.  Add the cauliflower, sprinkle over a teaspoon of turmeric and season with a little salt and pepper then toss in the oil to cover.

Step Five – Roast in the hot oven for 40 minutes, adding the fish for the final 12 minutes.  Serve immediately.

Bean and Pepperoni Risotto

Serves: 4 – Prep time: 20 mins – Cook time: 35 mins – Cals per portion: 560

A colourful, easy to make twist on a classic dish.

Ingredients:
3 tbsp (45ml) olive oil
1 onion, sliced
225g (8oz) carrots, diced
1 green pepper, deseeded and diced
200g (7oz) Pepperoni, sliced
1 tbsp (15ml) paprika
225g (8oz) easy-cook brown rice
225g (8oz) can chopped tomatoes
1 ½ pt (900ml) chicken stock
283g (10oz) can red kidney beans, drained
396g (14oz) can chickpeas, drained
50g (2oz) fresh grated Parmesan cheese
Basil leaves to garnish

Step One: Heat the olive oil and cook the onion until softened. Add carrots, green pepper and pepperoni and cook for 2-3 mins. Stir in paprika and rice. Cook for 2-3 mins, so all the grains are coated.

Step Two: Stir in chopped tomatoes and ¼ pt (150ml) of the stock. Cook, stirring constantly, until liquid is absorbed.

Step Three: Gradually add the remaining stock, waiting for it to be absorbed, before adding more. When it’s all added, the rice should be tender. Add a little more stock if necessary. Add the beans and chickpeas and heat through. Stir in the Parmesan and scatter over the basil leaves.

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 …

Chicken Fajitas

Serves: 4;   Cals per portion: 300;   Prep time: 20 mins;   Cook time: 20 mins

Ingredients:

  • 2 tbsp olive oil
  • 2 lb (900g) boneless chicken breast, skinned and finely sliced
  • 2 garlic cloves, peeled and crushed
  • 1 onion, peeled and sliced
  • 2 tsp hot chilli powder
  • 1 tsp onion salt
  • 2 tsp ground cumin
  • 1 tsp dried oregano
  • 2 tsp lemon juice
  • salt and ground black pepper
  • 1 yellow pepper, deseeded and sliced
  • 1 red pepper, deseeded and sliced

Step One – Heat the oil in a large pan. Add chicken slices, garlic, onion slices, chilli powder, onion salt, ground cumin, dried oregano and lemon juice. Season well. Cook, stirring frequently for 10 mins.

Step Two – Add the peppers to the pan and continue to cook for 5 mins. Serve with wheat tortillas, mixed salad leaves, salsa and soured cream sprinkled with parsley.
Other Mexican Food recipes can be found in

Chilli Con Carne

Serves: 4;   Cals per portion: 392;   Prep time: 10 mins;   Cook time: 55 mins

Ingredients:

  • 1 tbsp olive oil
  • 1 onion, peeled and chopped
  • 2 garlic cloves, peeled and crushed
  • 1 ½ lb (675g) lean minced beef
  • 2 tsp hot chilli powder
  • 2 tbsp flour
  • 2 tbsp tomato puree
  • ¾ pt (450ml) beef stock
  • 397g can chopped tomatoes
  • 430g can red kidney beans, drained
  • 1 green chilli, chopped
  • salt and ground black pepper
  • soured cream and freshly chopped parsley to garnish.

Step One – Heat the oil in a large saucepan and sauté the onion and garlic for 3 mins. Stir in the minced beef and chilli powder and continue to cook, stirring frequently, for 5 mins, or until sealed.

Step Two – Stir in the flour and tomato puree, cook for a further 1 min, then add the stock, tomatoes, beans and chilli. Season well. Bring to the boil, then reduce the heat and simmer for 40 mins. Transfer to a serving dish and garnish with soured cream sprinkled with chopped parsley.

Other Mexican Food recipes can be found in

Lamb Chops and Ratatouille

Serves:  4;   Cals per portion:  405

Ingredients: 

  • 1 onion, sliced
  • 2 garlic cloves, crushed
  • 4 tbsp (60ml) olive oil
  • 1 red and 1 yellow pepper, deseeded and sliced
  • 1 aubergine, halved and sliced
  • 8oz (225g) courgettes
  • ½ pt (300ml) passata
  • 1 bunch fresh basil
  • 8 lamb chops

Step One – Saute onion and garlic in oil in a large pan for a few mins, then add peppers, aubergine, courgettes, passata and a few sprigs of fresh basil.  Season and simmer for about 20 mins, adding a little water or wine if needed.

Step Two – Grill, fry or griddle lamb chops for about 10 mins each side until tender.

Step Three – Serve the chops on a bed of ratatouille and garnish with the rest of the basil.

Whole Roasted Cauliflower with tahini and tomato salsa

Recipe courtesy of Psychologies Magazine (Spring 2018) and recipe taken from a booking called Feasting.

If you don’t have time to slow roast the cauliflower, parboil it until soft enough to pierce with a fork.

Serves:  4-6

Ingredients:-

1 large cauliflower head
1 tbsp saffron threads
1 tbsp sumac
1 tsp ground turmeric
1tsp ground cumin
1 tsp ground coriander
1/2 tsp ground chilli
90ml olive oil, plus extra if needed
1 tsp salt
540g Tahini dip, to serve
80g slivered pistachios, to garnish
2 tbsp pomegranate seeds, to garnish
2 tbsp chilli hair, to garnish

For the Tomato Salsa:-

1/4 red onion, finely diced
5 tomatoes, deseeded and finely diced
2 tbsp chopped coriander leaves
2 tsp olive oil
2 tsp lemon juice

Step One: Preheat the oven to 180oC / 350oF / Gas Mark 4.  Put the cauliflower head on a baking tray lined with baking paper.  Mix the saffron threads with 500ml of boiling water, then set aside to steep for 15-20 minutes.

Step Two: In a bowl, combine the saffron liquid with the sumac, ground spices, oil and salt.  Pour the mix over the cauliflower, making sure it is evenly coated.  Cover the tray with foil and roast in the oven for 2 hours, basting every 30 minutes with the saffron liquid.  Add more oil if needed.

Step Three: Remove the foil and roast for a further 10 minutes to brown the cauliflower.  While it is browning, make the tomato salsa.  Combine all the ingredients in a bowl and mix.  Season to taste with salt.

Step Four: To serve, spread the Tahini dip on a platter and place the cauliflower on top.  Cut out a generous wedge of cauliflower and pile the salsa inside and around the edges.  Garnish with the slivered pistachios, pomegranate seeds and chilli hair (find in speciality food stores.

 

 

Chicken Drumstick Bake

Recipe courtesy of Tesco Real Food.

Nutrition stats:
Cals:  2173kj/517 kcal; Fat:  17.6g; Saturates: 4.2g; Sugars: 6.4g;  Salt: 0.7g; Carbohydrates: 21.1g; Protein: 66.4g;  Fibre: 4.3g

Ingredients:
1kg (2lb) chicken drumsticks;
3 small red onions cut into quarters;
2 peppers, seeded and chopped into chunks;
400g (13oz) small baby potatoes, halved;
2 tbsp olive oil;
2 tsp mixed herbs;
250g (8oz) cherry tomatoes

Step One: Preheat the oven to gas 6, 200oC, fan 180oC.

Step Two: In a large bowl, toss the chicken, onions, peppers and potatoes with the oil and mixed herbs.  Spread out on a large baking tray and roast in the oven for 30 minutes.

Step Three:  After 30 minutes, add the tomatoes to the tray and cook for another 15 minutes or until the chicken is cooked through with no pink meat showing.

Step Four:  Divide between plates and drizzle over the tray juices to serve.

Time on your Hands tip: 
For a healthier version, remove the skin from the chicken drumsticks before cooking and replace the oil with sprays of fry light and a little water to the bottom of the baking tray to keep the chicken moist.