Main course

BBQ Sauce

BBQ Sauce

Don’t buy BBQ sauce, make this fabulous fruity version in no time at all!

Serves 6
Time 25 mins
Calories 85 per portion
Fat 4g of which 2.2g is saturated

Butter 25g (1oz)
Onion 1, peeled and finely chopped
Rhubarb 225g (8oz), washed and sliced
Light muscovado sugar 1 tbsp
Worcester sauce 2 tbsp
Soy sauce 2 tbsp
Ground ginger ½ tsp
Lemon juice 2 tbsp
Sultanas 50g (2oz)
Cornflour 2 tsp 1

1 Melt butter in a pan, fry onion until softened.

2 Add 150ml (¼ pint) water and remaining ingredients except cornflour. Bring up to boil, stirring. Cover and simmer for 20 minutes.

3 Blend cornflour with a little cold water. Add to sauce and bring back up to boil, stirring. Simmer until sauce has thickened.

Serve with grilled meat.

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Sweet Potato and Pepper Omelette

Sweet Potato and Pepper OmeletteA colourful vegetarian dish that is just as good served hot as it is cold. It’s good for a picnic, too.

Time 30 minutes
Calories per portion 321 Kcal
Fat per portion 18g of which saturated 4.2g
Serves 3
Suitable for vegetarians

Sweet potato 1 large, peeled, cut in half lengthways and then into 5mm (¼in) slices
Vegetable oil 1 tbsp
Red pepper 1, deseeded and cut into thin slices
Garlic 2 cloves, peeled and crushed
Eggs 6, beaten
Salt and freshly ground black pepper
Finely chopped parsley 2 tbsp
Finely chopped coriander 2 tbsp

1 Place the sweet potato in a saucepan, cover with water, bring to the boil and cook for about 5 minutes until just tender. Drain well.

2 Heat the oil in a medium frying pan and gently fry the pepper and garlic for about 5 minutes until softened. Add the potato slices, and cook, stirring, for a further minute.

3 Pack the vegetables evenly over the base of the frying pan and pour in the eggs and plenty of seasoning. Cook the omelette over a gentle heat, pushing the cooked egg from the edge of the pan into the centre, until the egg is set all over – it will take about 10 minutes to set completely.

4 Preheat the grill to hot, and place the omelette under the grill, protecting the frying pan handle if necessary, to cook for 2–3 minutes to lightly brown the top.

5 Serve hot or cold, straight from the pan, cut into wedges and sprinkled with the chopped herbs. A green salad makes a tasty crisp accompaniment.

Cook’s Tip
The secret behind making a good omelette is to keep the heat quite low and allow the egg to cook gently so it doesn’t toughen and become rubbery.

Good Food, Fast Dairy CookbookRecipe taken from Good Food, Fast

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Skate with Capers

Capers and vinegar perfectly complement the taste of skate.

Skate with CapersPreparation time 5 minutes
Cooking time 15 minutes
Calories per portion 593 Kcal
Fat per portion 46g of which saturated 28.8g
Serves 2

Plain flour 2 tbsp
Salt and freshly ground black pepper
Skate wings 2 small or 1 large, halved
Butter 110g (4oz)
White wine vinegar 2 tbsp
Capers 2 tbsp, rinsed well and drained
Chopped parsley
Lemon wedges

1 Tip the flour onto a plate and season it with salt and pepper. Pat the skate dry and dust both sides with the seasoned flour.

2 Heat half the butter in a large frying pan and cook the skate for 4–5 minutes on each side.

3 Remove the wings from the pan and keep them warm while making the butter sauce. Add the remaining butter to the pan and heat until it foams and starts to turn to a rich golden brown colour, then pour the vinegar into the pan and add the capers and parsley. Season the sauce to taste.

4 Place the cooked skate on plates and spoon the sauce over the top. Sprinkle with parsley and serve with a lemon wedge and a refreshing salsa salad (see Just One Pot recipe).

Cook’s Tip
If your frying pan isn’t large enough to cook both skate wings at the same time, then cook them individually rather than having them overlapping in the pan.

Recipe taken from Just One Pot.

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Five-spice Beef with Chilli & Peppers

Warming and lightly scented, this meaty meal is a treat for the taste buds.

Five Spice Beef with ChilliesPreparation time 10 minutes
Cooking time 8 minutes
Calories per portion 285 Kcal
Fat per portion 13g of which saturated 3.5g
Serves 2

Lean fillet or sirloin steak 225g (8oz), trimmed and cut into very thin strips
Dark soy sauce 1 tbsp
Chinese five-spice powder ½ tsp
Clear honey 2 tsp
Garlic 1 clove, peeled and finely chopped
Small red chilli 1, deseeded and finely chopped
Vegetable oil 1 tbsp
Red pepper 1 small, deseeded and finely sliced
Yellow pepper 1 small, deseeded and finely sliced
Spring onions 1 bunch, trimmed and thinly sliced
Canned water chestnuts 75g (3oz), drained, rinsed and sliced

1 Place the strips of beef in a shallow dish. Mix with the soy sauce, five-spice powder, honey, garlic and chilli and set aside to marinate.

2 Heat the oil in a wok until hot and stir-fry the peppers for 3 minutes.

3 Add the beef mixture and the spring onions and continue to stir-fry for 3–4 minutes, until the beef is well sealed. Add the water chestnuts and stir-fry for a further minute until piping hot.

4 Serve immediately with microwavable rice (cooked as on the packet’s instructions).

Cook’s Tip 
Chilli adds ‘bite’ to a recipe, but also a spicy heat. If you prefer less of a ‘kick’, use a mild green chilli in place of the red chilli.

Recipe taken from Just One Pot, Dairy Cookbook.

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Stuffed Mediterranean Chicken

Healthy, wholesome Italian food at its best.

Stuffed Mediterranean Chicken from Good Food, FastTime 30 minutes
Calories per portion 494 Kcal
Fat per portion 28gof which saturated 8.8g
Serves 2

Olive oil for oiling a baking tray and to drizzle
Skinless chicken breasts 2
Salt and freshly ground black pepper
Mozzarella 4 slices
Ready-roasted peppers 4 from a jar
Basil leaves a few
Vine-ripened cherry tomatoes a handful
Baby spinach leaves a handful
Toasted pine nuts 1 tbsp
Ready-made croutons a handful
Vinaigrette to serve

1 Preheat the oven to 220°C/Gas 7 and lightly oil a baking tray.

2 Make slits along the sides of the chicken breasts to make a large pocket in each. Season inside and out. Stuff each generously with 2 slices of mozzarella, a couple of ready-roasted peppers and some basil leaves.

3 Place on the baking tray with the tomatoes and drizzle with a little more olive oil. Roast for 20 minutes until the chicken is cooked through and the tomatoes are soft.

4 Meanwhile, toss the spinach with the pine nuts and croutons. Dress the salad with the vinaigrette and serve alongside the chicken and roasted tomatoes.

To make vinaigrette, whisk 2 teaspoons Dijon mustard with 2 tablespoons white wine vinegar and 6 tablespoons olive oil.

A Good Food, Fast | Dairy Cookbook recipe.

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Liver & Bacon on Irish Soda Farls

A classic combination of succulent meats on toasted Irish soda farls

Liver & Bacon on Irish Soda FarlsPreparation time 10 minutes
Cooking time 15 minutes
Calories per portion 394 Kcal
Fat per portion 23gof which saturated 7.5g
Serves 4

Olive oil 2 tbsp
Onions 2 large, peeled, halved and sliced
Smoked back bacon 8 rashers, rind removed and cut into strips
Lamb’s liver 450g (1lb), cleaned and sliced
Cayenne pepper a pinch
Plain flour 1 tbsp
Fresh gravy 300g pot
Worcestershire sauce 1 tbsp
Irish soda farls 2, halved and toasted
Baby spinach 2 x 180g packs

1 Heat the oil in a large, heavy-based non-stick frying pan. Cook the onions over a medium heat, stirring occasionally, for at least 10 minutes, until they are softened and golden.

2 Add the bacon to the pan and cook for about 5 minutes. Meanwhile, toss the slices of liver in the cayenne pepper and flour. Add the liver to the pan and cook over a high heat until the liver is just cooked, stirring.

3 Add the pot of gravy and Worcestershire sauce and bring to the boil. Reduce the heat and simmer for 2–5 minutes until thickened, to taste.

4 Toast the Irish soda farls and cook the spinach in the microwave in its bag according to the packet’s instructions. To serve, divide the spinach between warmed plates, top with the farls and then with the liver and bacon.

Recipe taken from Just One Pot.

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