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This months NEW recipes -

July
Basic Recipes.png
July

Basic Recipes.

We all get caught up with more elaborate recipes that need lots of different ingredients, and sometimes we forget the basics, a good omelette is a thing of beauty, the comforting hug you get from a homemade cottage pie, this month we look at some good basic recipes, everyone should have in their back pocket

7 prawn fast
8 Macaroni-cheese
6 breakfast
5 chickpea curry
3 herb pasta
1 Cottage-pie-
4 dippy eggs
2 omlette

Cottage pie  

Serves 4

  • 1tbsp sunflower oil

  • 1 med onion, peeled and chopped

  • 2 carrots, peeled and diced

  • 500g minced beef

  • 250g chestnut mushrooms, sliced

  • 2 level tbsp plain flour

  • 400g can chopped tomatoes

  • 1 beef stock cube

  • Salt and freshly ground black pepper

  • Dash of Worcestershire sauce

  • 450g mashed potato

  • Knob of butter

  1. Heat the oil in a sauté pan or large frying pan, add the onion and carrots and cook over a med heat for about 5 mins, stirring occasionally, until the vegetables have started to soften.

  2. Add the beef to the pan and cook for about 5-10 mins, stirring to break up the meat, until it browns. Once the meat is crumbly, stir occasionally to prevent it sticking and burning, but don’t keep stirring it, otherwise it just cools the mixture, rather than letting the meat brown.

  3. Add the mushrooms to the pan and cook for a few mins.

  4. Sprinkle over the flour, then mix it in well and heat for 3-4 mins to cook the flour. The flour will absorb the fat that comes out of the meat, which will then thicken the sauce.

  5. Pour in the can of tomatoes, sprinkle in the stock cube and bring the mixture to the boil, stirring continually, then reduce the heat and simmer for about 10 mins, until it thickens slightly and the vegetables are tender. If the sauce seems very thick, just add a little boiling water.

  6. Set oven to 200°C/400°F/Gas Mark 6.

  7. Stir the Worcestershire sauce into mince, then spoon into a dish and level the surface.

  8. Beat the potato to soften it and spread over the mince. Score the surface with a fork and put butter on top.

  9. Bake in the centre of the oven for about 20-30 mins, or until the pie is golden and the filling is bubbling. Serve straight from the oven.

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Omelette

Serves 1

  • BASIC OMELETTE

  • 2 large free-range eggs

  • 1 small knob of unsalted butter

  • 1 small handful of grated Cheddar cheese , (optional)

 

  • OPTIONAL: MUSHROOM OMELETTE

  • 2 or 3 field-type mushrooms

  • olive oil

 

 

  1. For a basic omelette, crack the eggs into a mixing bowl with a pinch of sea salt and black pepper. Beat well with a fork.

  2. Heat a small knob of butter in a small frying pan on a low heat, and once melted and bubbling, add the eggs and move the pan around to spread them out evenly.

  3. When the omelette begins to cook and firm up, but still has a little raw egg on top, sprinkle over the cheese (if using). I sometimes grate mine directly on to the omelette.

  4. Using a spatula, ease around the edges of the omelette, then fold it over in half. When it starts to turn golden brown underneath, remove the pan from the heat and slide the omelette on to a plate.

 

  1. For a mushroom omelette, quarter or roughly chop the mushrooms and add to a hot frying pan with a small knob of butter, a drizzle of oil and a pinch of salt and pepper. Fry and toss around until golden, then turn the heat down to medium. Add the eggs and move the pan around to spread them out evenly. When the omelette begins to cook and firm up, but still has a little raw egg on top, sprinkle over the Cheddar. Continue as for the basic omelette.

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15 Min Garlic and Herb Butter Pasta

Servings 4

For the garlic and herb butter pasta

  • 400 g quick pasta

  • 100 g salted butter

  • 3 tbsp olive oil

  • 4 cloves garlic minced

  • 1 large handful of fresh coriander chopped

  • 1 large handful of fresh basil chopped

  • 1 tsp dried mixed herbs

  • 6 spring onion, chopped

To top

  • Toasted pine nuts

  • Grated Parmesan

  • Chilli flakes

 

  1. Cook the pasta according to the packet instructions, till al dente, drain and set aside somewhere warm.

  2. Add butter and olive oil to a pot over low medium heat until the butter is melted.

  3. Then add the minced garlic and cook for about 4 min, until the garlic is fragrant but not burnt

  4. .Add in the fresh and dried herbs and spring onions and cook slowly for a further 3 mins.

  5. Switch off the heat and stir in the warm pasta.

  6. Serve pasta in bowls and top with pine nuts, parmesan and chilli flakes.

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Dippy eggs with Marmite soldiers

Serves 2

  • 2 eggs

  • 4 slices wholemeal bread

  • a knob of butter

  • Marmite

  • mixed seeds

 

  1. Bring a pan of water to a simmer.

  2. Add 2 eggs, simmer for 2 mins if room temp, 3 mins if fridge-cold, then turn off heat. Cover the pan and leave for 2 mins more.

  3. Meanwhile, toast 4 slices wholemeal bread and spread thinly with butter, then Marmite. To serve, cut into soldiers and dip into the egg, then a few mixed seeds.

4 dippy eggs.jpg

Chickpea curry (V)

Serves: 8 

  • 2 tablespoons vegetable oil

  • 2 onions, minced

  • 2 cloves garlic, minced

  • knob root ginger, finely chopped

  • 6 whole, dried cloves

  • 1/2 teaspoon cinnamon

  • 1 teaspoon ground cumin

  • 1 teaspoon ground coriander

  • salt

  • 1 teaspoon cayenne pepper

  • 1 teaspoon ground turmeric

  • 2 (400g) tins chickpeas, undrained

  • handful chopped fresh coriander

 

  1. Heat oil in a large frying pan over medium heat, and fry onions until tender.

  2. Stir in garlic, ginger, cloves, cinnamon, cumin, coriander, salt, cayenne and turmeric. Cook for 1 minute over medium heat, stirring constantly.

  3. Mix in chickpeas and their liquid.

  4. Continue to cook and stir until all ingredients are well blended and heated through.

  5. Remove from heat. Stir in coriander just before serving, reserving some for garnish.

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All-day breakfast frittata

Serves 2

  • 2 rashers back bacon, all visible fat removed

  • spray oil, for frying

  • 125g mushrooms, thinly sliced

  • 75g spinach

  • 100g boiled potatoes (or leftover baked potatoes) cut into rough chunks

  • 100g cherry tomatoes, halved

  • 4 medium free-range eggs, beaten

  • salt and freshly ground black pepper

  1. Preheat the grill to medium-high. Grill the bacon until it is browned on both sides. Remove from the grill and set aside.

  2. Spray a small non-stick frying pan with spray oil and place on a medium-high heat. When the pan is hot, fry the mushrooms for 5 minutes, stirring frequently, until they are browned and softened. Set aside.

  3. Rinse the spinach under cold water and drain it in a sieve. Add it to the frying pan and cook for 1-2 minutes, stirring all the time, so that the leaves steam in the residual water. When the spinach is cooked, but still bright green, transfer back to the sieve and press with the back of a spoon to squeeze any remaining water from the leaves. Set aside.

  4. Wipe the frying pan clean, spray with oil and return to a medium heat. Fry the potatoes and tomatoes without stirring too much, so that the vegetables take on some colour but don’t fall apart – about 5 minutes.

  5. Meanwhile, beat the eggs in a fairly large bowl. Chop the cooked bacon and the spinach. Add to the eggs along with the cooked mushrooms. Season the eggs with salt and freshly ground black pepper.

  6. When the tomatoes and potatoes are golden-brown in places, spoon them into the eggs with the other vegetables. Give the egg mixture a brief stir, then pour it back into the frying pan and place it back over the heat. Cook gently over a medium heat for 10 minutes, until the egg looks set around the edges (it may be a little runny on the top).

  7. Place the pan under the grill for 2 minutes to finish cooking the frittata on top. Turn out the frittata onto a plate and let it cool slightly before cutting into wedges. Serve with a crunchy salad for maximum veggies.

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Super-fast prawn noodles

Serves 4

  • 1l chicken stock (from stock cubes

  • 2 tbsp oyster sauce

  • 2 tbsp hoisin sauce

  • 1 tbsp fish sauce

  • large piece fresh root ginger, shredded into thin matchsticks

  • 300g cooked peeled king prawns

  • 4 bok choi, each cut into quarters

  • 2 sachets straight-to-wok noodles

  • 4 spring onions, finely sliced

  1. In a wok or large saucepan, bring the stock to the boil.

  2. Stir the sauces into the stock, add the ginger. Simmer for a moment, then add the prawns and bok choi, then cook for 2 mins until just wilted.

  3. Slip all the noodles into the broth, and gently stir to loosen them.

  4.  Bring the liquid back to a simmer, then cook for 2 mins more to warm them through.

  5. Scatter with spring onions and serve straight from the wok, using tongs for the noodles and a ladle for the broth.

7 prawn fast.jpg

Macaroni cheese

Serves 4

  • 350g macaroni

  • 1-2 tbsp white breadcrumbs

  • 1-2 tbsp freshly grated Parmesan cheese

  • For the white sauce

  • 600ml milk

  • 1 onion, roughly chopped

  • 1 bay leaf

  • 6-8 peppercorns

  • Handful of parsley stalks

  • 50g butter

  • 50g plain flour

  • Salt and white pepper

  • 250g mature Cheddar cheese, grated

  • 1 tsp made English mustard, optional

 

  1. Set the oven to 200°C/400°F/Gas Mark 6.

  2. To make the white sauce: Pour the milk into a pan and add the onion, bay leaf, peppercorns and parsley stalks. Place the pan on the hob and bring to the boil. Remove the pan from the heat and leave the milk to infuse for 30 minutes. Strain the milk into a jug, discarding the flavourings.

  3. Melt the butter in a clean pan. Tip in the flour and mix well until it binds together to form a thick paste. Cook the paste for 1-2 minutes over a low heat to cook the flour, but not to colour it.

  4. Gradually add the infused milk, beating well all the time it’s cooking and allowing the mixture to come to the boil between each addition of milk.

  5. Once all the milk has been added, simmer the sauce for a few minutes and season to taste with salt and white pepper. The sauce can be used immediately.

  6. Cook the macaroni in boiling water for about 12 mins, or according to the packet instructions, until it’s just tender. Drain it well.

  7. Stir the Cheddar into the white sauce and then the mustard, if using. Add the pasta and mix well, turn the mixture out into an ovenproof dish.

Scatter the breadcrumbs and Parmesan over the top of the macaroni. Bake it in the centre of the oven for 20-30 mins, or until its light golden and the sauce is bubbling at the edges. Serve immediately with a freshly made salad.

8 Macaroni-cheese.jpg

Designed by AME solutions

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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