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This months NEW recipes -

January
slow cooker.png
January

This month’s recipes are all made in a slow cooker. Slow cookers are convenient, energy-efficient, make tough meats tender, deepen flavours, and let you cook hands-off without worrying about burning.

If you don’t have a slow cooker follow the steps and add to a large lidded casserole dish and cook in the oven on a low/slow heat 90–100°C

8 Slow-cooker vegetable tagine
7 quinoa
6 slow-cooker-sausage
5 slow cooker tacos
2 veggie fajita rice bowl
4 Slow-cooker chicken stroganoff
3 Slow cooker bolognase
1 Slow cooker chicken

Slow-cooker chicken

serves 4, kcal 609, fibre 8g

  • 1kg mixed chicken thighs & drumsticks, skin on, bone in

  • olive oil

  • 1 lemon

  • 2 sticks of celery

  • 4 small carrots

  • 2 parsnips

  • 1 red onion

  • 1 bulb of garlic

  • 750g baby potatoes (red or white)

  • ½ a mixed bunch of fresh woody herbs, such as rosemary, thyme, sage, bay, oregano (15g)

 

  1. Toss the chicken pieces in 2 tablespoons of olive oil and a pinch of sea salt and black pepper. Halve the lemon, then brown in a large non-stick frying pan on a medium-high heat for 10 minutes with the chicken, turning regularly, until golden.

  2. Wash the celery, carrots and parsnips – there’s no need to peel them, then cut the celery into thirds, halve the carrots lengthways and trim and cut the parsnips into quarters. Peel and cut the onion into wedges and break apart the unpeeled garlic bulb. Place the veg in the base of the slow cooker* with the potatoes, halving any larger ones. Strip the woody herb leaves, tearing up any larger ones, and mix into the veg.

  3. Boil the kettle. Place the chicken on top of the veg, carefully pour in 200ml of boiling kettle water around the chicken.

  4. Cook on the highest setting for 4 hours or the lowest setting for 8 hours, until the chicken is cooked through and the juices run clear.

 

 

https://www.jamieoliver.com/recipes/chicken/slow-cooker-chicken

1 Slow cooker chicken.jpg

Slow-cooker veggie fajita rice bowl (V)

Serves 4, kcals 477

  • 4 red peppers, deseeded and thinly sliced

  • 2 red onions, thinly sliced

  • 6 large garlic cloves, grated or crushed

  • 3 sweet potatoes, peeled and cut into 1cm cubes

  • 2 x 400g cans of kidney beans, drained

  • 1 tbsp tomato purée​

  • 1 tsp ground coriander

  • 1–2 tsp cayenne pepper

  • 2 tsp smoked paprika

  • 1 tsp ground cumin

  • 2 tsp chilli sauce

  • 300g cooked brown rice

  • soured cream, to serve (optional)

  • lime wedges, to serve (optional)

  • slaw, to serve (optional)

  • guacamole, to serve (optional)

  • grated Cheddar, to serve (optional)

  • thinly sliced red chilli, to serve (optional)

 

 

  1. Put all the ingredients except the rice in the slow-cooker.

  2. Season with 1 tsp of salt and plenty of black pepper; stir well. Put the lid on and cook on high for 4 hrs until the veg is completely tender.

  3. Season with pepper to taste and add 100ml water for the sauce, if desired.

  4. Serve cooked brown rice and, if you like, some soured cream, lime wedges, slaw, guacamole, grated Cheddar and sliced chilli for the whole family to make their own fajita rice bowl at the table.

 

https://realfood.tesco.com/recipes/slow-cooker-veggie-fajita-rice-bowl.html

2 veggie fajita rice bowl .jpg

Slow-cooker Bolognese

Serves 4, kcals 654, Fibre 9.9g

  • 1 onion, finely chopped

  • 8 pancetta rashers, finely chopped

  • 1 carrot, finely chopped

  • 1 celery stick, finely chopped

  • 100g mushrooms, diced

  • 500g pack Aberdeen Angus steak mince

  • 200ml red wine

  • 1 beef stock cube

  • ½ tsp dried oregano

  • 3 tbsp tomato purée

  • 400g tin chopped tomatoes

  • 500g carton Italian passata with basil

  • 2 bay leaves

  • 2 sprigs fresh rosemary

  • ½ tsp freshly ground black pepper

To serve

  • 500g dry spaghetti

  • 40g Parmesan, grated

 

  1. Put all the main ingredients into your slow-cooker and stir well. Put the lid on, set your slow-cooker to low and cook for 8 hrs.

  2. Bring a pan of water to the boil about 20 mins before the 8 hrs is up. Add a good pinch of salt and cook the spaghetti until al dente. Drain the spaghetti.

  3. Lift the lid of the slow-cooker and give the Bolognese a good stir. Add the spaghetti to the slow-cooker and stir well. Serve in bowls and sprinkle with Parmesan.

 

https://realfood.tesco.com/recipes/slow-cooker-bolognese.html

3 Slow cooker bolognase.jpg

Slow-cooker chicken stroganoff

Serves 4, kcals 347, Fibre 1.9g

  • 2 tbsp olive oil

  • 1 onion, peeled and chopped

  • 4 large skinless chicken breasts

  • 1 x 300g pack closed cup mushrooms, halved

  • 1 x 294g can condensed chicken soup

  • 150ml chicken stock (made with 1 stock cube)

  • 1 tsp paprika

  • 100ml soured cream

  • 15g (1/2oz) chives, snipped

  • tagliatelle, to serve

 

 

  1. Heat the oil in a large frying pan over a medium heat.

  2.  Add the chicken breasts to the pan and then the onion. Cook for 5 mins or until both are browned, turning the chicken once, and stirring the onions frequently.

  3. Transfer the chicken and onion to the slow-cooker. Add the mushrooms, condensed soup, chicken stock, paprika and soured cream.

  4. Stir gently to combine all the ingredients and to coat the chicken.

  5. Cover and cook on low for 5–6 hours until the meat is cooked through with no pink showing. Scatter over the chives and serve with tagliatelle, if you like.

 

https://realfood.tesco.com/recipes/slow-cooker-chicken-stroganoff.html

4 Slow-cooker chicken stroganoff.jpg

Slow cooker pulled pork tacos

Serves 4, kcal 678, Fibre 5.6g

  • 95g jar chipotle chilli paste

  • 2 tsp smoked paprika

  • 1 tsp oregano

  • 1 tsp garlic salt

  • ¼ tsp chilli flakes

  • 2 tbsp tomato purée

  • 2 tbsp cider vinegar

  • 1.4kg pork shoulder joint

  • 60ml orange juice

To serve

  • 1 red onion, thinly sliced

  • 1 lime, juiced

  • 10 pack mini plain tortilla wraps

  • ½ iceberg lettuce, shredded

  • 8g coriander, roughly chopped

  • 1 red chilli, finely sliced

 

1. Put the chipotle paste, paprika, oregano, garlic salt, chilli flakes, tomato purée and cider vinegar into a bowl. Season and stir well.

2. Pour the marinade over the pork and rub it over all sides. Put the pork into the slow cooker, along with all the marinade. Pour in the orange juice and put the lid on the slow cooker. Set the slow cooker to high and cook for 5 hrs.

3. Meanwhile put the red onion into a small bowl. Cover with boiling water and leave for 15 mins. Drain the onions and place them back into the bowl. Add a good pinch of salt and add the lime juice. Stir well and leave to pickle for 15 mins. They will turn a bright pink colour.

4. When the pork is nearly done, preheat the oven to gas 1, 140°C, 120°C fan. Wrap the tortillas in foil and heat in the oven for 6-8 mins.

5. Remove the lid from the slow cooker pull out any bones from the pork. Spoon out any excess fat from the pot then, using two forks, begin to pull the meat apart until it is all shredded and sitting in all the juices.

6. When the tacos are warm, remove them from the oven. Fill each taco with a little lettuce, top with pulled pork and sprinkle with some coriander and the red chilli.

 

https://realfood.tesco.com/recipes/slow-cooker-pulled-pork-tacos.html

5 slow cooker tacos.jpg

Slow cooker sausage casserole

This sausage casserole slow cooker recipe is so simple to make, and even tastier to eat. Serve with mash and some green veg if you like.

 

4 servings, kcals 457. Fibre 9g

  • 8 good quality pork sausages

  • 1 tbsp. olive oil

  • 2 red onions, sliced

  • 2 tbsp. plain flour

  • 3 parsnips, peeled and cut into batons

  • 2 garlic cloves, crushed

  • 400 ml (14 Fl oz) beef stock

  • 3 tbsp. Branston pickle

  1. Heat half the oil in a large pan on medium-high heat and brown the sausages, about 10 minutes. Tip into slow cooker.

  2. Add the remaining oil, lower the heat to medium and cook the onion until soft, about 10 minutes, increasing the heat for the last 3 minutes to caramelise. Stir in the flour and cook for 1min more then pour in the stock and stir to mix. Add to slow cooker.

  3. Add parsnip, garlic and pickle to the slow cooker and stir everything together to combine. Cover with lid and cook on high for 4 hours.

  4. Season to taste and serve with mashed potato and steamed broccoli.

 

https://www.goodhousekeeping.com/uk/food/recipes/a576973/slow-cooker-sausage-casserole/

6 slow-cooker-sausage.jpg

Quinoa vegetable corn chowder (slow cooker) (V)

Serves: 4, Kcal 550, Fibre 13g

  • 1 tablespoon olive oil

  • 1 small onion, finely chopped

  • 2 teaspoon minced garlic

  • 1 teaspoon minced ginger

  • 2 medium potatoes

  • 1/2 red pepper

  • 150g chopped green beans

  • 1L vegetarian stock

  • 125g quinoa

  • 1 teaspoon ground coriander

  • 1 teaspoon paprika

  • 1 teaspoon dried or fresh Italian herbs (eg parsley, basil, oregano)

  • 1 bay leaf

  • salt and pepper to taste

  • 500g frozen sweetcorn

  • 250g frozen peas

  • 3 spring onions, finely sliced

 

  1. Sauté onion, ginger and garlic in oil for five minutes. Add potatoes, red pepper and beans, then sauté for further five minutes.

  2. Add all ingredients except sweetcorn, peas and spring onion in a large slow cooker.

  3. Cover and cook on low for 3 to 4 hours.

  4. Turn slow cooker to high heat, add the frozen corn and peas and cook for another half hour.

  5. Stir in spring onions before serving.

7 quinoa.jpg

Slow-cooker vegetable tagine (V)

Serves 6, kcals 324, Fibre 14.2g

  • 1 aubergine, trimmed and cut into 3cm chunks

  • 2 courgettes, trimmed and cut into 3cm chunks

  • 1 red onion, cut into 2cm chunks

  • 500g sweet potatoes, peeled and cut into 3cm chunks

  • 2 tbsp olive oil

  • 2 garlic cloves, crushed

  • 1 tbsp ground cumin

  • 1 tbsp ground coriander

  • 3 tbsp ras el hanout

  • 4 tbsp harissa paste

  • 6-pack salad tomatoes, cut into wedges

  • 400g tin chickpeas, drained and rinsed

  • 75g dried apricots, roughly chopped

  • 3 tbsp cornflour

  • 1 vegetable stock pot, made up to 900ml

  • 500g carton passata

  • couscous, to serve (optional)

  • chopped pistachios, to serve (optional)

  • 30g pack fresh coriander, chopped

 

 

 

  1. Put the aubergine, courgettes, onion and sweet potatoes in a 4ltr slow- cooker and toss with the oil, garlic, spices and harissa. Add the tomatoes, chickpeas and apricots, then toss again gently.

  2. Mix the cornflour with 3 tbsp of water in a large jug until smooth, then add the stock, passata and apricots. Pour over the vegetables, cover and cook on the highest setting for 4 hrs, stirring once during cooking if you can.

  3. Ladle into bowls with couscous and pistachios, if you like, then scatter with the coriander to serve.

 

https://realfood.tesco.com/recipes/slow-cooker-vegetable-tagine.html

8 Slow-cooker vegetable tagine.jpg

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Your Plan ...Your Way - 44U

Devised by Ann-Marie Edmunds

from First Taste Nutrition www.first-taste-nutrition.com

No reproduction without prior permission -

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