Aubergine and bean casserole

Balance healthy ingredients beautifully with this vegetarian casserole recipe.

This meal served as six portions provides 217 kcal, 8g protein, 40g carbohydrate (of which 28g sugars), 3g fat (of which 0.5g saturates), 9g fibre and 1.9g salt per portion.


Ingredients

For the casserole

• 1 tbsp vegetable oil
• 2 onions, quartered
• 1 garlic clove, crushed
• 250g/9oz chestnut mushrooms, halved
• 2 aubergines, cut into large chunks
• 2 x 400g/14oz can borlotti or butter beans
• 75g/3oz brown sugar
• 1 tsp smoked paprika
• 100ml/3½fl oz vegetable stock
• 75g/3oz molasses
• 100g/4oz tomato ketchup
• 1 tbsp Dijon mustard
• 30ml/1¼fl oz sherry vinegar
• 1 tbsp chopped fresh parsley

To serve

• natural yoghurt
• flatbread
• 
  
• Method

1. Heat the oil in a heavy-based frying pan. Fry the onions and garlic on a medium heat for five minutes or until golden-brown and softened.
2. Add the mushrooms and aubergines and cook for 10 minutes.
3. Stir in the borlotti beans, muscovado sugar, paprika, vegetable stock, molasses, tomato ketchup, mustard, sherry vinegar and parsley and bring to the boil. Cover and simmer for 45 minutes.
4. Serve with yoghurt and flatbread.

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Moroccan-style chicken casserole

Make a double batch of Nigel's tasty chicken casserole - eat some and freeze the rest. See the top recipe tip below for advice on freezing.


Ingredients

For the spice paste

• 2-3 large, juicy garlic cloves, peeled, roughly chopped
• pinch sea salt flakes
• 2-3 good pinches smoked paprika
• 2-3 good pinches ground turmeric
• 1 tsp cumin seeds
• glug olive or groundnut oil

For the casserole

• 6 large chicken thighs, bone in and skin on
• good glug fruity olive oil
• 2 onions, peeled, roughly chopped
• 1 lemon, cut in half, thinly sliced
• pinch saffron strands
• handful green olives, pits removed
• small handful fresh coriander, roughly chopped
• 
  

Method

1. For the spice paste, crush the garlic cloves and sea salt with a pestle in a mortar. Add the smoked paprika, turmeric and cumin seeds and grind to a paste. Add just enough olive or groundnut oil to make the paste runny enough to pour, but thick enough to coat the chicken.
2. For the casserole, place the chicken thighs into a bowl, pour the spice paste over them and toss well to coat all of the meat. Cover with cling film and leave to marinate in the fridge for as long as time allows, overnight if possible.
3. Heat the olive oil in a large shallow pan, then cook the onions until softened. Add the chicken thighs and cook until coloured lightly on both sides. Add the lemon slices and pour in enough water to come halfway up the chicken pieces. Stir in the saffron, then season well, cover with a lid and simmer for about 25 minutes, until the chicken is cooked through and tender. Add the olives and fresh coriander and serve.

Recipe Tips

To freeze: transfer to a freezerproof container and freeze for up to 3 months. Defrost thoroughly at room temperature, or in the fridge for 24 hours, then reheat until piping hot.

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Easy chicken tagine

Invite a crowd round for a memorable chicken tagine recipe that lights up the dinner table.


Ingredients

• 200g/7oz chicken breast, cut into large cubes
• 600g/1lb 5½oz chicken thighs or wings
• 1 tbsp harissa paste
• 1 tbsp vegetable oil
• 1 onion, sliced
• 2 garlic cloves, crushed
• 1 tsp ground cinnamon
• 1 tsp ground cumin
• 1 tsp ground ginger
• 1 tsp ground turmeric
• 1 tsp chilli flakes
• 450ml/16fl oz lamb stock
• 100g/3½oz dried apricots, quartered
• 1 x 400g tin chopped tomatoes
• 1 x 400g tin chickpeas, rinsed, drained
• salt and freshly ground black pepper
• 2 tbsp freshly chopped mint
• 2 tbsp freshly chopped parsley

To serve

• couscous, cooked according to packet instructions
• 150g/5½oz Greek-style yoghurt
• handful of flaked almonds
• 
  
• Method

1. Mix the chicken breast and thighs (or wings) with the harissa paste in a bowl until well combined. Cover with cling film and chill in the fridge for two hours.
2. Heat the vegetable oil in the base of a tagine dish, or heavy-based casserole dish. Fry the chicken for 2-3 minutes. Remove from the dish using a slotted spoon and set aside.
3. Fry the onion for five minutes, or until soft. Stir in the garlic and spices.
4. Add the meat back to the dish, along with the stock, apricots and tomatoes. Season with salt and freshly ground black pepper. Bring to the boil, cover with the lid and simmer for one hour. (Add the chickpeas after 45 minutes and stir until well combined.)
5. Stir in the mint and parsley at the end of cooking.
6. Serve alongside couscous and Greek-style yoghurt, topped with the almonds.

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Moroccan flatbread wraps with harissa

Smoky hot grilled lamb and vegetables in flatbread gets an extra kick from spicy harissa. Don't be alarmed by the long list of ingredients - this dish is very flexible to suit your tastes. Good ready-made harrissa is available in delis and supermarkets.


Ingredients

For the flatbread

• 200g/7¼oz plain flour
• 1 tsp ground cumin
• 1 tsp ground coriander
• ½ tsp ground cinnamon
• water, to bind
• pinch of salt

For the filling

• 1 clove garlic, finely chopped
• 2 tsp ground cumin
• 2 tsp thyme, chopped
• 75ml/2½fl oz olive oil
• 1 lamb leg steak
• 1 aubergine, sliced
• 1 courgette, sliced
• 1 roasted pepper from a jar
• 50g/1¾oz sun-dried tomatoes
• 100g herby marinated olives, stoned
• 1 lemon, juice only
• 100g/3½oz rocket

For the harissa

• 4 large red chillies
• 6 cloves garlic
• 25g/1oz fresh coriander
• 1 lemon, juice and zest only
• olive oil
• 
  
• Method

1. To make the flatbread, mix the dry ingredients together and add water until a firm dough has formed.
2. Divide the dough into six and roll out the flatbreads thinly.
3. Cook in a very hot, dry, non-stick pan for one minute on each side or until brown spots appear on both sides.
4. Now make the filling. Place the garlic, cumin, thyme, and a tablespoon of the olive oil in a bowl and coat the lamb steak well. Leave this to marinate for one hour.
5. Meanwhile, brush the courgettes and aubergines with olive oil. Griddle on a hot griddle pan until the vegetables are softened and golden-brown. Set aside.
6. Next, place the lamb steak on the hot griddle and cook for a few minutes either side. Remove from the heat and allow to cool slightly, then slice thinly.
7. Mix the grilled vegetables, roasted pepper and sun-dried tomatoes in another bowl with the olives and pour the remaining olive oil and the lemon juice over them.
8. Now make the harissa. With a hand blender, whiz up the chillies, garlic and coriander with the lemon juice and enough olive oil to make a mayonnaise consistency. Season to taste.
9. Lay two flatbreads on a plate and add a couple of spoons of the roasted vegetables to each. Add the sliced lamb, then some rocket, and then a spoon of harissa dressing. Repeat with the remaining flatbreads.
10. Roll up the flatbreads and cut in half. Serve the halves around a pile of rocket drizzled with the harissa dressing.

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Chicken jalfrezi

Chicken jalfrezi is up there as a curry house favourite and this version by Simon Rimmer shows it’s as easy as anything to make at home.


Ingredients

• 2 tbsp vegetable oil
• 1 onion, peeled, finely chopped
• 2 cloves garlic, peeled, sliced
• 1 tsp chilli powder
• 3 tsp ground turmeric
• pinch salt
• 750g/1lb 10oz skinless chicken breast, cut into large chunks
• 1 x 400g tin chopped tomatoes
• 2 tsp ground ginger
• 3 tsp ground cumin
• 3 tsp ground coriander
• 2 tbsp melted butter
• 1 lemon, juice only

To serve

• basmati rice, cooked according to packet instructions
• 6-8 ready-made chapatis or naan breads
• 2 limes, cut into wedges
• 2 handfuls chopped fresh coriander leaves
• 1-2 red chillies, sliced

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Lemon chicken

This homemade version of the Chinese takeaway classic is quick, easy and delicious.


Ingredients

• 450g/1lb chicken breasts, no skin or bone - cut into strips
• 1 egg white
• 2 tsp cornflour
• good pinch salt
• sesame oil
• 250ml/8fl oz groundnut oil
• 3 lemons, juice and zest
• 85ml/2fl oz chicken stock
• 1 tbsp sugar
• 1 tbsp light soy sauce
• splash of dry sherry
• 1 clove garlic, crushed
• 1 red chilli, finely chopped
• 1 tsp cornflour or arrowroot - mixed with water
• small bunch spring onions, shredded
• seasoning

Ingredients

• 450g/1lb chicken breasts, no skin or bone - cut into strips
• 1 egg white
• 2 tsp cornflour
• good pinch salt
• sesame oil
• 250ml/8fl oz groundnut oil
• 3 lemons, juice and zest
• 85ml/2fl oz chicken stock
• 1 tbsp sugar
• 1 tbsp light soy sauce
• splash of dry sherry
• 1 clove garlic, crushed
• 1 red chilli, finely chopped
• 1 tsp cornflour or arrowroot - mixed with water
• small bunch spring onions, shredded
• seasoning

Ingredients

• 450g/1lb chicken breasts, no skin or bone - cut into strips
• 1 egg white
• 2 tsp cornflour
• good pinch salt
• sesame oil
• 250ml/8fl oz groundnut oil
• 3 lemons, juice and zest
• 85ml/2fl oz chicken stock
• 1 tbsp sugar
• 1 tbsp light soy sauce
• splash of dry sherry
• 
  
• Method
  1. Combine the egg white, cornflour, salt, a little sesame oil and chicken in a bowl - stir to make sure the chicken is well coated. Leave for about 20 minutes.
  2. Heat a wok until very hot, add some groundnut oil and heat until smoking. Remove from the heat and add the chicken - stir quickly to stop it from sticking and cook until the chicken turns white. Drain the chicken over a heatproof bowl, set the chicken to one side, allow the oil to cool and discard.
  3. Wipe the wok clean and make the sauce. Add the stock, lemon juice and zest, sugar, soy and dry sherry together with the garlic and chilli. Bring to the boil and whisk in the cornflour or arrowroot mixture. Simmer gently for a few moments and then add the chicken. Stir fry to make sure the chicken is well coated and heated through properly.
  4. Add a little sesame oil as final seasoning and serve scattered with spring onions.
• 1 clove garlic, crushed
• 1 red chilli, finely chopped
• 1 tsp cornflour or arrowroot - mixed with water
• small bunch spring onions, shredded
• seasoning

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Thai steamed salmon

A must for all recipe binders - this quick and easy, healthy steamed fish recipe is bursting with fresh flavour.

This meal provides 346 kcal, 38.7g protein, 2.4g carbohydrate (of which 2.3g sugars), 20.1g fat (of which 3.4g saturates), 2.8g fibre and 4.7g salt per portion.

Ingredients

• 1 bunch coriander, washed
• 12 mint leaves
• 1 tsp chopped fresh ginger
• 3 cloves garlic, crushed
• 1 tsp salt
• 1 large red chilli, finely chopped
• juice of 2 limes
• 1 tbsp nam pla (fish sauce)
• 2 x 175g/6oz salmon fillets
• 4 bok choi, cut in half lengthways

To serve

• basmati rice, washed in cold water until the water runs clear
• 1 chilli, finely sliced
• 1 bunch coriander, roughly chopped
• pinch salt
• 1 lime, cut into wedges

Method

1. In a food processor blend together the coriander leaves and stalks, the mint leaves, ginger, garlic, salt, chilli, lime juice and fish sauce and process until smooth.
2. Place the salmon fillets in a shallow dish and pour over half of the sauce. Leave to marinate for 20 minutes.
3. Pour the rice into a pan of boiling water and cook according to the packet instructions.
4. Turn on the steamer and place the bok choi on the bottom layer. Place the marinated salmon fillets in the top half of the steamer and cook for 6- 8 minutes until the fish is just cooked and the bok choi is tender.
5. Drain the rice and stir through the sliced chilli and roughly chopped coriander. Season with salt and divide between serving plates.
6. Remove the salmon and bok choi from the steamer and arrange on top of the rice. Pour the reserved sauce over the salmon and serve immediately with a wedge of lime.

 

 

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Moroccan fish stew

An impressive dish that's fantastically easy to make. Perfect for a relaxed dinner with friends.

Each serving provides 249kcal, 28g protein, 19g carbohydrate (of which 9.5g sugars), 5.5g fat (of which 0.8g saturates), 5g fibre and 0.5g salt.

Ingredients

• 1 tbsp olive oil
• 1 large onion, thinly sliced
• 1 garlic clove, crushed
• 2 tsp grated fresh ginger
• 1 tsp ground cumin
• 1 tsp turmeric
• 1 cinnamon stick
• pinch cayenne pepper
• 400g/14oz can chopped plum tomatoes
• pinch salt
• 500g/1lb 2oz firm white fish fillets (cod, snapper or ling) cut into chunks
• 400g/14oz can chickpeas, rinsed and drained
• 2 tsp honey
• salt and freshly ground black pepper

To serve

• fresh coriander leaves
• flaked almonds, lightly toasted

Method

1. Heat the olive oil in a large heavy-based pan over a medium heat. Add the onion and cook, stirring occasionally, for five minutes, or until the onion is translucent.
2. Add the garlic, ginger, cumin, turmeric and cinnamon stick and cook for two minutes, stirring regularly.
3. Add the cayenne pepper, tomatoes, salt and 250ml/9oz of water and cook, stirring frequently, for ten minutes.
4. Add the fish and simmer for five minutes, or until the fish is almost cooked through and tender.
5. Add the chickpeas and honey and cook for a further 2-3 minutes, then season, to taste, with salt and freshly ground black pepper.
6. To serve, spoon out the tagine into bowls and garnish with fresh coriander leaves and flaked almonds.

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Paella

An authentic seafood and chicken paella that boasts some of Spain’s finest ingredients, from calasparra rice to chorizo.

Each serving provides 660kcal, 51g protein, 65g carbohydrate (of which 5g sugars), 20g fat (of which 6g saturates), 3.5g fibre and 2.1g salt.

Ingredients

• 170g/6oz chorizo, cut into thin slices
• 110g/4oz pancetta, cut into small dice
• 2 cloves garlic finely chopped
• 1 large Spanish onion, finely diced
• 1 red pepper, diced
• 1 tsp soft thyme leaves
• ¼ tsp dried red chilli flakes
• 570ml/1pint calasparra (Spanish short-grain) rice
• 1 tsp paprika
• 125ml/4fl oz dry white wine
• 1.2 litres/2 pints chicken stock, heated with ¼ tsp saffron strands
• 8 chicken thighs, each chopped in half and browned
• 18 small clams, cleaned
• 110g/4oz fresh or frozen peas
• 4 large tomatoes, de-seeded and diced
• 50ml/2fl oz good olive oil
• 1 head garlic, cloves separated and peeled
• 12 jumbo raw prawns, in shells
• 450g/1lb squid, cleaned and chopped into bite-sized pieces
• 5 tbsp chopped flatleaf parsley
• Salt and freshly ground black pepper

Method

1. Heat half the olive oil in a paella dish or heavy-based saucepan. Add the chorizo and pancetta and fry until crisp. Add the garlic, onion and pepper and heat until softened. Add the thyme, chilli flakes and calasparra rice, and stir until all the grains of rice are nicely coated and glossy. Now add the paprika and dry white wine and when it is bubbling, pour in the hot chicken stock, add the chicken thighs and cook for 5-10 minutes.
2. Now place the clams into the dish with the join facing down so that the edges open outwards. Sprinkle in the peas and chopped tomatoes and continue to cook gently for another 10 minutes.
3. Meanwhile, heat the remaining oil with the garlic cloves in a separate pan and add the prawns. Fry quickly for a minute or two then add them to the paella. Now do the same with the squid and add them to the paella too.
4. Scatter the chopped parsley over the paella and serve immediately.
   
   

   Recipe Tips

   If you don't have a pan large enough to hold all of the rice and paella ingredients, use two pans and divide the rice between them.
   
   

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Aubergine and bean casserole

Balance healthy ingredients beautifully with this vegetarian casserole recipe.

This meal served as six portions provides 217 kcal, 8g protein, 40g carbohydrate (of which 28g sugars), 3g fat (of which 0.5g saturates), 9g fibre and 1.9g salt per portion.

Ingredients

For the casserole

• 1 tbsp vegetable oil
• 2 onions, quartered
• 1 garlic clove, crushed
• 250g/9oz chestnut mushrooms, halved
• 2 aubergines, cut into large chunks
• 2 x 400g/14oz can borlotti or butter beans
• 75g/3oz brown sugar
• 1 tsp smoked paprika
• 100ml/3½fl oz vegetable stock
• 75g/3oz molasses
• 100g/4oz tomato ketchup
• 1 tbsp Dijon mustard
• 30ml/1¼fl oz sherry vinegar
• 1 tbsp chopped fresh parsley

To serve

• natural yoghurt
• flatbread

Method

1. Heat the oil in a heavy-based frying pan. Fry the onions and garlic on a medium heat for five minutes or until golden-brown and softened.
2. Add the mushrooms and aubergines and cook for 10 minutes.
3. Stir in the borlotti beans, muscovado sugar, paprika, vegetable stock, molasses, tomato ketchup, mustard, sherry vinegar and parsley and bring to the boil. Cover and simmer for 45 minutes.
4. Serve with yoghurt and flatbread.

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