One-pot shepherd’s pie pasta bake

Serves 4 kcals 689, fibre 6.9g

 

• 1 tbsp vegetable oil

• 1 onion, finely diced

• 2 carrots, peeled and finely diced

• 1 celery stick, finely diced

• 1 garlic clove, crushed

• 1 tbsp tomato purée

• 10g fresh thyme, leaved picked

• ½ tsp Worcestershire sauce

• 1 chicken or vegetable stock cube, made up to 600ml

• 300g rigatoni pasta

• 300g leftover cooked lamb, diced or shredded

• 100g Cheddar, grated

• 100g mozzarella, sliced

 

1. Heat the oven to gas 6, 200°C, fan 180°C. Heat the oil in a wide, hob-safe ovenproof frying pan or casserole dish. Add the onion, carrot and celery and fry for 10-15 mins until soft. Stir in the garlic and fry for 1 min more.

2. Add the tomato purée, most of the thyme leaves and the Worcestershire sauce to the veg, stir, then pour in the stock and bring to a simmer, uncovered. Tip the pasta into the sauce and simmer over a medium heat, stirring frequently, for 8-10 mins until most of the liquid has been absorbed and the pasta is just starting to turn tender. Stir in the lamb and scatter over the cheese.

3. Transfer to the oven and cook for 10-15 mins until the pasta is fully cooked and the cheese is golden and bubbling. Scatter with more thyme leaves to serve.

 

https://realfood.tesco.com/recipes/one-pot-shepherds-pie-pasta-bake.html

 

 

 

Cajun Inspired Vegetable Gumbo (V)

Serves: 4 Kcals 232kcal

• 2tbsp vegetable oil

• 1 red onion, finely sliced

• 2 stalks of celery, finely sliced

• 2 fresh red chillies, finely chopped

• 2 cloves of garlic, minced

• 2tsp Cajun seasoning

• 1/2tsp dried thyme

• 1/2tsp dried oregano

• 150ml of vegetable stock

• 400g 1/4 chopped vine tomatoes OR cherry tomatoes

• 180g of green beans, trimmed and halved

• 400g of sweet potato, peeled and diced into cubes (½ inch or so)

• 100g of cabbage, finely shredded

• 30g of fresh parsley, roughly chopped

 

1. Heat 2 Tablespoons of cooking oil in a large sauté pan on a medium heat. Add the onion, celery, chilli and garlic, sauté for 4-5 minutes, or until soften.

2. Next add the Cajun spice, dried thyme and oregano to the pan and stir well until all the vegetables are evenly coated. Cook for 3- 5 minutes, stirring regularly until the spices are fragrant.

3. Now add the 150ml of vegetable stock, chopped tomatoes. Bring to the boil and add in the cubed sweet potato. Allow to cook for 10-13 minutes, or until the sweet potato are on the cusp of becoming tender.

4. Finally stir in the trimmed and halved green beans, cover and cook for 2-3 minutes, or until the sweet potato is tender and the green beans are just cooked.

5. Serve straight to the table with scatterings of roughly chopped parsley.

 

 

 

https://www.asda.com/good-living/recipe/cajun-inspired-vegetable-gumbo

 

 

Lazy caramelised onion sausage hotpot

Serves: 4 Kcals 770 Fibre 5g

• 1 tbsp olive oil

• 8 pork sausages* (1 x 454g pack)

• 8 rashers smoked streaky bacon

• 175g chestnut mushrooms, roughly chopped

• 1 tbsp chopped fresh thyme (or 1 tsp dried), plus extra to garnish

• 2 tbsp cornflour

• 125g caramelised onion chutney

• 330ml dry cider

• 1 tbsp cider vinegar

• 2 x 560g tins new potatoes, drained

• 1 tbsp butter*, melted (or extra oil)

• steamed green cabbage, to serve

 

1. Heat the oil in a large frying pan (one that can go under the grill later). Add the sausages and brown over a medium heat for 10 minutes, turning. Roughly chop 5 rashers of bacon and add to the pan, along with the mushrooms, and cook for 2-3 minutes, stirring.

2. Mix in the thyme, cornflour and caramelised onion chutney, followed by the cider and cider vinegar. Stir well and bring to a simmer; season, cover and cook gently for 10 minutes. Preheat the grill.

3. Slice the drained new potatoes thickly and pat dry in a clean kitchen towel. Tumble them over the sausages in their sauce, and brush with the melted butter or oil. Finely chop the remaining 3 bacon rashers and scatter over the potatoes.

4. Transfer to the grill, protecting the pan handle from the heat if necessary, and grill for about 8 minutes or until the bacon and potatoes are starting to crisp up. Serve with green cabbage.
   
   *Use gluten-free sausages, if required, and oil rather than butter for dairy free.

 

https://www.sainsburysmagazine.co.uk/recipes/mains/lazy-caramelised-onion-sausage-hotpot

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West Country chicken one-pot

Serves 4, kcals 524, fibre 3.8g

• 2tbsp sunflower oil

• 1 onion, sliced

• 4 rashers back bacon, snipped

• 4 chicken thighs, skinned

• 300ml (½pint) cider or dry white wine

• 1 chicken stock cube

• 500g (1lb) small new potatoes, scrubbed

• 150g (5oz) green beans, trimmed

 

1. Heat the oil in a large, shallow pan and fry the onion and bacon for 3-4 minutes until tender. Add the chicken thighs and fry until browned and the juices run clear when a skewer is inserted.

2. Pour over the cider or wine and crumble over the stock cube. Bring to the boil, then cover and simmer for 10 minutes.

3. Add the new potatoes, cook them for a further 10 minutes, then add the green beans and cook for a final 5 minutes until everything is tender.

 

 

https://realfood.tesco.com/recipes/west-country-chicken-one-pot.html

 

 

Black Bean and Red Pepper Shakshuka (V)

Serves: 4 Kcals 376, Fibre

 

• 2tbsp vegetable oil

• 1 large onion, diced

• 2 red peppers, seeded and diced

• 4 garlic cloves, finely chopped

• 2 heaped tsp of paprika

• 1tsp cumin

• 1/2tsp chilli powder

• 2 tins of chopped tomatoes

• 6 eggs (large)

• 1 tin of black beans

• 1 Pack of coriander (30g)

• 50g Spinach leaves OR kale, washed and roughly chopped

• 30g Feta cheese, crumbled

 

1. Start by heating cooking oil in a large deep sauté/frying pan on a medium heat. Add the diced red peppers and diced onion and cook for 5 -7 minutes or until fragrant and translucent.

2. Next add the finely chopped garlic, cumin, paprika and chilli powder. Cook for a further 3 minutes being careful not to burn the spices.

3. Now add the tins of ASDA chopped tomatoes and a tin of ASDA black beans to the sautéed vegetables, and let simmer uncovered on medium heat for 7 – 10 minutes.

4. Next, stir in a large handful of baby spinach leaves OR washed and chopped kale.

5. Then using the back of a large spoon, make 6 small wells in the sauce evenly around the sauté pan, and crack your eggs into each of the little wells.

6. Cover the pan and cook for 8 – 10 minutes or until the eggs are cooked to your liking.

7. Finally finish with freshly chopped coriander and crumble feta cheese and serve with some nice crusty bread.

 

 

https://www.asda.com/good-living/recipe/black-bean-and-red-pepper-shakshuka

 

 

Bigos (hunter's stew)

Serves: 6 kcals 612, fibre 5g

 

• 15g dried porcini

• 400ml hot beef stock*

• 500g pork belly slices, cut into chunky cubes

• 400g Polish bacon, roughly chopped (try Morliny Boczek)

• 250g Polish sausage*, thickly sliced (try Krakus Podwawelska)

• 1 tbsp rapeseed oil

• 2 onions, sliced

• 3 tbsp tomato purée

• 2 tsp juniper berries, roughly bruised

• 2 bay leaves

• 1 tbsp dried marjoram

• 1 tsp paprika

• ½ tsp ground allspice

• 1 eating apple, grated

• 250g sauerkraut

• 125g dried prunes

• a handful of fresh dill, roughly chopped

• mashed potato, to serve

 

 

1. Add the dried mushrooms to the hot beef stock and leave to soak for 15 minutes.

2. Heat a large flameproof casserole over a medium heat and fry the pork belly pieces for 5 minutes until browned all over, then remove to a plate. Repeat with the bacon and cook for another 5 minutes. Finally, fry the thickly sliced sausage for 3-4 minutes, and transfer to the plate.

3. Add the oil to the pan and fry the onions for 6-8 minutes or until soft and starting to caramelise. Add the tomato purée, juniper, bay leaves, marjoram, paprika and allspice and continue to cook for 2-3 minutes, stirring. Return all the browned meat to the pan, along with the apple and sauerkraut. Cover and simmer gently for an hour, then add the prunes. Continue to cook, uncovered, for a further 5-10 minutes, or until the liquid is saucy.

4. Serve garnished with the dill, alongside some buttery mash. Leftovers keep in the fridge for up to 4 days, or can be frozen.

*Use gluten-free stock and sausage if required.

 

https://www.sainsburysmagazine.co.uk/recipes/mains/bigos-hunters-stew

 

 

 

Vegetable Tray Bake & Roast Garlic Dressing (V)

Serves: 4 kcals 174

 

• 2 large courgettes, sliced into 1 ½ cm roundels

• 400g of butternut squash, peeled and diced

• 2 large red/yellow peppers

• 1 large red onion, cut into wedges

• 2tbsp vegetable oil

• 250g of cherry tomatoes OR 1/4 chopped fresh vine tomatoes

• 6 large cloves of garlic, leave unpeeled

• 1tbsp malt vinegar

• 1 pack of basil leaves (30g), roughly chopped

 

1. Preheat oven to 180C/160C fan-assisted. In a large baking tray place the courgette, butternut squash, carrot, onions and peppers with 2 Tablespoons of oil. Mix well until all the vegetables are evenly coated, then season with salt & pepper.

2. Roast for 15 minutes. Next add the cherry tomatoes and unpeeled garlic cloves and return to the hot oven for a further 15 – 20 minutes or until the vegetables are starting to look tender and well roasted.

3. Next remove the unpeeled garlic cloves from the tray and gently squeeze the roasted garlic into a small bowl. Using a fork, crush the garlic up and stir in 1 tablespoon of vinegar and season with some additional pepper.

4. Remove the roasting tray from the oven and gently give it a good stir (just enough to begin to break up the blistering tomatoes).

5. Finally, drizzle over the garlic dressing and top with freshly chopped basil leaves, ready to be served.

 

https://www.asda.com/good-living/recipe/vegetable-tray-bake-and-roast-garlic-dressing

 

 

 

Aromatic lamb meatball and giant couscous stew

Serves: 4, Kcals 574, Fibre 4g

 

• 1⁄2 x 30g pack mint, leaves picked

• 1⁄2 x 30g pack flat-leaf parsley, leaves picked

• 1 onion, grated

• zest and juice of 1⁄2 lemon, plus extra if needed

• 35g dried breadcrumbs

• 50g dried apricots, finely chopped

• 1 tbsp ground cumin

• 1 tbsp ground coriander

• 1 x 500g pack lamb mince (20% fat)

• 1 tbsp olive oil

• 750ml vegetable or lamb stock (made using 1 stock cube)

• 1 tsp paprika

• 1⁄2 tsp ground cinnamon

• 2 tbsp tomato purée

• 125g giant couscous

• 150g young spinach

 

1. For the meatballs, finely chop a third each of the mint and parsley and add to a bowl with the onion, lemon zest, breadcrumbs, apricots, 1⁄2 tablespoon each of ground cumin and coriander, seasoning and the lamb mince.

2. Mix together until very well combined. Then, using wet hands, shape into about 48 bite-size meatballs.

3. Heat half the oil in a non-stick sauté pan or casserole and brown half of the meatballs for about 4 minutes, shaking the pan occasionally to brown them all over. Remove to a dish and deglaze the pan with a little stock, scraping any caramelised bits from the bottom of the pan. Pour this over the browned meatballs.

4. Brown the rest of the meatballs in the remaining oil. When ready, tip the first batch of meatballs back into the pan and add the remaining cumin and coriander as well as the paprika, cinnamon and tomato pureé. Stir to coat.

5. Pour in the rest of the stock and bring to the boil, then add the giant couscous, some seasoning and cover the pan. Simmer for 10 minutes.

6. Add the spinach, re-cover and cook for a further 5 minutes. Chop the rest of the mint and parsley and add, along with the lemon juice, to taste. Ladle into shallow bowls to serve.

 

https://www.sainsburysmagazine.co.uk/recipes/mains/aromatic-lamb-meatball-and-giant-couscous-stew