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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Somerset chicken casserole with sage dumplings

Adding dumplings to this simple, slow-cooked chicken casserole makes it great value when feeding the family.

Equipment and preparartion: For this recipe you will need a 6.5 litre/11½ pints electric slow-cooker.

Ingredients

For the casserole

• 8 chicken thighs, skin on, bone in
• 2 tbsp sunflower oil
• 2 onions, thinly sliced
• 600g/1lb 5oz large waxy potatoes, peeled, cut into chunks
• 3 carrots, peeled, cut into chunks
• 2 parsnips, peeled, cut into chunks
• 3 tbsp plain flour
• 200ml/7fl oz hot chicken stock (made with 1 stock cube)
• 500ml/18fl oz dry cider
• 1 tbsp wholegrain mustard
• salt and freshly ground black pepper

For the dumplings

• 200g/7oz self-raising flour, plus extra for dusting
• 100g/3½oz suet, shredded
• 3 tbsp finely chopped fresh sage (or 1 tsp dried sage leaves)

Method

1. Season the chicken thighs all over with a little salt and pepper. Heat the oil in a large, heavy-based, non-stick frying pan over a medium heat. Add the chicken thighs skin-side down and fry for 6-8 minutes, or until deep golden-brown.
2. Turn the chicken over and fry for 2-3 minutes. Transfer the chicken to a plate and set aside.
3. Put the vegetables in the slow-cooker. Sprinkle over the flour and stir to coat. Add the chicken and pour over the stock and cider. Stir in the mustard. Cover and cook on high for 4½ hours.
4. When the casserole has been cooking for about 4 hours, make the dumplings. Mix together the flour, suet and sage in a large mixing bowl. Season with salt and pepper.
5. Make a well and gradually pour in 125ml/4fl oz cold water in a thin stream, slowly bringing the dry ingredients into the pool of water and stirring using a wooden spoon until the mixture comes together as a soft, squidgy dough.
6. Turn the dough out onto a lightly floured work surface and divide it into 12 pieces. Roll the pieces into balls.
7. Remove the lid from the slow-cooker and skim off any fat that has risen to the surface. Arrange the dumplings on top of the casserole and cover. Cook for 30 minutes, or until the dumplings puff up.
8. Spoon the casserole and dumplings onto plates and serve with steamed kale, shredded cabbage or green beans.
   
   

   Recipe Tips

   This casserole can be made with boneless, skinless chicken thighs if preferred, but the bone-in thighs add extra flavour.
   
   

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Tandoori lamb wrap

These wraps are the perfect grab-and-go meal. You can also use seasoned yoghurt and some fresh chopped coriander and mint instead of the chutney.

Ingredients

For the marinade

• 150ml/5fl oz Greek-style yoghurt
• ½ small onion, roughly chopped
• 1 garlic clove, peeled and chopped
• 2.5cm/1in piece fresh ginger, peeled and chopped
• 2 tsp each garam masala and ground cumin
• 1 tsp ground coriander
• ½ tsp ground fennel seeds
• ¼ tsp freshly ground black pepper
• 1 tbsp vegetable oil
• 2 tbsp fresh coriander leaves
• ½ tsp red chilli powder, or to taste
• 2 tsp lemon juice
• 1 tsp salt, or to taste

For the lamb

• 400g/14oz lamb (leg meat is ideal), bones removed, cut into 2cm/1in cubes and pierced with a fork
• 2 tbsp melted butter, for basting

To serve

• 5 ready-made flour tortillas, wrapped in foil and placed in the oven for the last five minutes of cooking
• ½ onion, finely sliced
• 2 tomatoes, finely sliced
• 1 Little Gem lettuce, finely sliced
• 100ml/3½fl oz green chutney, mixed with 3 tbsp yoghurt, to serve
• You'll need ten wooden skewers, soaked in water for half an hour

Method

1. Place all the marinade ingredients into a food processor and blend until smooth. Pour into a large bowl and stir in the lamb cubes. Mix well and leave to marinate in the fridge for as long as possible, preferably overnight. Bring back to room temperature an hour before cooking.
2. Preheat the grill to medium. Thread the lamb cubes onto the skewers leaving a space between each piece and place under the grill. Cook for around 5-6 minutes, turning halfway through cooking, until tender. Alternatively, cook in an oven preheated to 200C/400F/Gas 6 for eight minutes. Baste with the melted butter and cook for another minute or two for slightly pink meat, or longer if you want the lamb well done.
3. Divide the lamb pieces into five equal portions and place each portion in the centre of a warmed tortilla. Top with a handful of the sliced vegetables and a spoonful of chutney. Roll up and serve.

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Harissa spiced lamb with cannellini beans

This rustic lamb casserole is full of flavour, especially if made ahead, and the lamb is meltingly tender. Harissa is a chilli paste with quite a kick; rose harissa, which I prefer to use, is sweeter and less fiery due to the addition of rose petals. I don’t like my food too spicy, so this dish is mild, but if you prefer it hot just add more harissa and good luck!

Ingredients

• 4 tbsp olive oil
• 2 tbsp ground cumin
• 2 tbsp ground coriander
• 1kg/2lb 4oz lamb neck fillet, trimmed and cut into small pieces
• 2.5cm/1in piece fresh root ginger, finely grated
• 2 onions, thinly sliced
• 250ml/9fl oz dry white wine
• 400g tin chopped tomatoes
• 2 tbsp tomato purée
• 2 tbsp clear honey
• 1½ tbsp harissa paste (preferably rose)
• ½ lemon, juice and finely grated rind only
• 400g tin cannellini beans, drained and rinsed
• salt and freshly ground black pepper

Method

1. Preheat the oven to 160C/140C Fan/Gas 3.
2. Heat 2 tablespoons of the oil in a deep, ovenproof frying pan or flameproof casserole dish. Sprinkle the cumin and coriander over the lamb pieces and fry in two batches in the hot oil for about 5 minutes or until browned. Remove with a slotted spoon and set aside.
3. Pour the remaining oil into the pan, add the ginger and onions and fry over a high heat for 10 minutes until soft. Pour in the wine and boil for 2–3 minutes, stirring and scraping the bottom of the pan to incorporate all the caramelised meaty bits.
4. Add all the remaining ingredients, except the beans, and stir well, then return the lamb to the pan, season with salt and pepper and bring to the boil.
5. Cover with a lid and transfer to the oven to cook for 1 hour 15 minutes. Stir in the beans and return to the oven to cook for 15 minutes, or until the lamb is tender.
   
   

   Recipe Tips

   The inclusion of the beans means you only need to serve with a green vegetable. If you omit the beans, serve with rice or couscous. If you need to spin the lamb out for extra-hungry people, add another can of beans to make the casserole go a little further.
   
   Prepare ahead: make up to 2 days ahead as the flavours will continue to develop. This dish freezes well.
   
   

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Food Chilli-glazed sticky ribs

This easy recipe for sticky ribs with fluffy jacket potatoes is American comfort food at its best. Serve with coleslaw, green salad and onion rings.

Ingredients

For the ribs

• 2 racks pork spare ribs
• 1 tsp black peppercorns
• 3 bay leaves
• small bunch flatleaf parsley
• 1 onion, roughly chopped
• 1 carrot, cut into chunks

For the baked potato

• 4 large baking potatoes
• 1 tbsp olive oil
• 1 tsp sea salt flakes
• 250ml/9fl oz soured cream
• 4 tbsp finely chopped curly parsley

For the sauce

• 175g/6oz tomato ketchup
• 150g/5oz chipotle chilli ketchup
• 100ml/3½fl oz dark soy sauce
• 175g/6oz dark muscovado sugar
• 4 tbsp teriyaki sauce

 

Method

1. For the ribs, place the ribs in a large saucepan with the peppercorns, bay leaves, parsley, onion and carrot. Cover with water, bring to the boil, then reduce to a simmer and cook for 1½ hours.
2. Meanwhile, preheat the oven to 200C/400F/Gas 6.
3. For the baked potato, pierce the potato a couple of times with a fork, then rub with the olive oil and salt.
4. Bake on the top shelf of the oven for one hour, or until cooked through.
5. For the sauce, put all of the ingredients into a saucepan and bring to a simmer.
6. Remove the ribs from the water, dip them into the sauce and place onto a roasting tray.
7. Bake in the oven for 20-30 minutes, basting with more of the sauce after 10 minutes.
8. To serve, pile the ribs onto a serving plate. Split the potatoes in half and top with a dollop of soured cream and a little chopped parsley.

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Smoky bean chilli with quinoa.

This delicious and nutritious bean stew gets its smoky flavour from chipotle paste, made from smoked jalapeno peppers.

This meal provides 501 kcal, 18g protein, 71g carbohydrate (of which 18g sugars), 16g fat (of which 3g saturates), 17g fibre and 1.4g salt per portion.

Ingredients

For the chipotle stew

• 2 tbsp olive oil
• 2 medium onions, sliced
• 1 yellow pepper, deseeded, cut into chunks
• 1 medium sweet potato (approximately 300g/10½oz), peeled, cut into chunks
• 1 tsp ground coriander
• 1 tbsp plain flour
• 400g tin chopped tomatoes
• 2 tbsp chipotle paste (available at larger supermarkets and delicatessens)
• 400g tin cannellini beans, rinsed and drained
• 400g tin red kidney beans, rinsed and drained
• salt and freshly ground black pepper
• soured cream, to serve (optional)

For the coriander quinoa

• 150g/5oz quinoa, rinsed
• 1 ripe but firm avocado, halved, stone removed, flesh scooped out
• 1 lime, juice only
• 4 spring onions, finely sliced
• 1½ tbsp chopped fresh coriander, plus extra to garnish
• salt and freshly ground black pepper

Method

1. Heat the oil in a large heavy-based saucepan over a medium heat. Add the onions and fry for 2-3 minutes, stirring well. Add the pepper and sweet potato and fry for 3-4 minutes. Sprinkle over the coriander and flour, stir to combine, continue to fry for 30-40 seconds.
2. Add the chopped tomatoes, chipotle paste, beans and 600ml/20fl oz cold water to the saucepan. Stir well to combine and season with salt and pepper.
3. Bring to the boil, then simmer for 18-20 minutes, stirring more and more regularly as the cooking time progresses, until all of the vegetables are tender. Add water if it starts to dry out.
4. Meanwhile, for the quinoa, half-fill a saucepan with water and bring to the boil. Add the quinoa, stir well, then simmer for 12-15 minutes, or until just tender.
5. Cut the avocado into chunks and drizzle over the lime juice.
6. Drain the quinoa and put in a large bowl. Set aside to cool for 3-5 minutes, then fluff with a fork. Stir in the avocado, spring onions and coriander. Season with salt and pepper and mix well.
7. Spoon the quinoa onto plates and top with a ladleful of the stew. Serve a dollop of soured cream alongside. 
   
   

   Recipe Tips

   Tip 1: This stew will work well with any canned beans.
   
   Tip 2: If preferred, substitute the quinoa with 200g/7oz rice.
   
   Tip 3: If you can’t find chipotle paste, season the stew with 1 teaspoon of paprika and 2 tablespoons of tomato purée.
   
   

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