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Who doesn’t want a tasty meal that’s easy to prep, on the table in minutes and creates less washing-up? For menus that are as simple as they are satisfying, we’ve collected our favourite tried and tested recipes for an Essential Guide To… that makes life in the kitchen less complicated. Try our throw-it-all-in-together traybakes and one-pot wonders that bubble away quietly on their own, or use the smart batch-cooking ideas to fill your freezer and get ahead. We also offer some tasty ideas for using up leftovers, mouthwatering meals ready in 30 minutes or less, and dishes with the wow factor using just 5 ingredients. So enjoy creating all these recipes… and the time you’ll save making them! eyetoeyemedia The Essential Guide To… Quick & easy is published by Eye…

Mexican tortilla rice bowl You can use other ready cooked pouches with grains here such as pearl barley or wheatberries Serves 2 Prep time 10 mins Cooking time 10 mins • 1 tbsp rapeseed oil• 2 corn tortillas• 100g roasted red peppers from a jar, chopped• 100g tinned sweetcorn• 1 small red onion, finely chopped• Some fresh coriander, chopped• Grated zest and juice of 1 lime• 1 tsp smoked paprika• 60g soured cream• 250g pouch Tilda Caribbean Rice and Peas (widely available)• 1 ripe avocado, sliced 1 Heat the oil in a large frying pan over a medium heat. Cut the tortillas in half, then into strips about 1cm wide. Fry in the pan, turning once, for 3-4 mins until golden and crisp. Set aside on kitchen paper to drain.…

Chicken with chilli tahini noodles If you don’t have noodles in the cupboard, serve with steamed or sticky rice instead Serves 4 Prep time 10 mins Cooking time 50 mins • 1 tbsp light olive oil• 8 free-range, skin-on, bone-in chicken thighs• 250g banana shallots, sliced• 2 fat garlic cloves, crushed• 150g tahini• Juice of 1-2 lemons• 2-3 tbsp ketjap manis (Indonesian soy sauce)• Pinch or two chilli flakes to taste• 300ml chicken stock• 200g greens, trimmed and thinly sliced• 200g dried udon or egg noodles 1 Heat the oil in a wide, heavy-based frying pan (with a lid) over a mediumhigh heat. Fry the chicken for 5 mins on each side until golden, then set aside on a plate. Add the shallots to the pan and cook for 5…

With a small, rounded base and deep sides, a wok basically helps ensure food cooks evenly at high heat as you move it around. It’s great for using up leftover veg and the speed of cooking means you retain many nutrients. You can even add stock and use woks to braise ingredients. Many recipes start with the basic aromatics of chilli, ginger, garlic and spring onion – the fun is building the flavours from there. HOW DO I STOP FOOD STICKING? Only add ingredients once your oil is really hot and don’t overcrowd your wok. Avoid throwing everything in at once; let each ingredient have its own little sizzle before you add the next one. The beauty of a large wok is you can push things to one side while…

White sauce The key to adding a creamy texture to many dishes – think lasagne and fish pie – a simple white sauce, also called béchamel, instantly becomes a cheese sauce, too. Just add your favourite grated hard cheese or crumbled soft cheese for gratins, mac ‘n’ cheese and cauli cheese, etc. Our recipe overleaf infuses the milk with onion and bay, but if time is short, it works as well with plain milk. If you’re not infusing the milk, warm it in the microwave for 1 min, to make it easier to whisk in. A basic white sauce recipe can also be used to make a parsley sauce to serve with fish. Just make sure the parsley is very fresh and add a good handful, chopped, to the finished…

Lemon & lavender possets Impress with this easy recipe, served up in pretty teacups or small glasses Serves 8 Prep time 5 mins Cooking time 5 mins, plus 2 hrs chilling • 600ml double cream• 8 tbsp lavender sugar (from the baking aisle of large supermarkets)• Grated zest of ½ lemon and juice of 1-2 (about 140ml)• Lavender sprigs to decorate (optional) 1 Put the cream and lavender sugar in a pan over a medium heat. Bring to the boil, then cook for 2½ mins, stirring constantly. 2 Remove the pan from the heat and stir in the lemon zest and juice. 3 Strain the mixture into cups or glasses, then chill in the fridge for at least 2 hrs until set. Serve decorated with a sprig or two of…

Mushroom & leek quinoa risotto Although it looks like a grain, quinoa is a seed so it’s packed with nutrients Serves 4 Prep time 10 mins Cooking time 20 mins • 1 tbsp olive oil• 1 large leek, finely sliced• 250g mushrooms, sliced• 2 garlic cloves, finely chopped• 240g quinoa• 200ml dry white wine• 700-750ml hot vegetable stock• Finely grated zest of 1 lemon, plus wedges to serve• 20g Parmesan (or vegetarian alternative), finely grated• 3 tbsp ready-made crispy onions• Handful chopped fresh flatleaf parsley leaves 1 Heat the oil in a large pan over a medium heat and fry the leek for 6 mins, then add the mushrooms and fry for a further 6 mins until soft. Add the garlic and stir for 1 min, then transfer a quarter…

When time is short, these handy ingredients can help… Jars of pesto Top fish with pesto mixed with lemon and breadcrumbs or drizzle into soup and stir through pasta. Spice pastes Try brushing chicken drumsticks with harissa paste for a traybake, or use it to spice up beef chilli. Tins of coconut milk Great for a speedy curry, this adds a creaminess to meat or fish cooked with spices and passata or tinned tomatoes. Pouches of grains and pulses Many rice varieties can be microwaved in 2 mins. And look out for pouches of pre-cooked lentils. Couscous can be ready in minutes, too, for a quick tagine. Fresh pasta and gnocchi These can be on the table in minutes, especially with a jar of pesto or ready-made sauce. Just sprinkle…

DAY 1: DINNER Fennel, pea & bacon risotto A good risotto needs a little TLC, but this all is done in one pan, so there’s minimal mess Serves 4 with leftovers Prep time 10 mins Cooking time 45 mins • Oil for frying• 200g smoked bacon lardons• 1 fennel bulb, finely sliced• 2 leeks, finely sliced• 300g arborio rice• 150ml dry white wine• 1.2L hot chicken stock• 200g fresh or frozen peas• Juice of 1 lemon• 50g Parmesan, grated• Chopped fresh mint to serve (optional) 1 Heat the oil in a large, deep frying pan and add the bacon lardons. Fry for 2-3 mins on a high heat until starting to colour. Add the fennel and leeks and fry for a further 5-8 mins until they’re starting to soften. 2…

Chilli tofu veg ‘noodles’ You can buy spiralised vegetables from some supermarkets, which cuts the prep time even more Serves 2 Prep time 10 mins Cooking time 15 mins You’ll need… Julienne peeler or spiraliser • 10 sprays olive oil• 200g firm tofu, cut into cubes• 1 garlic clove, crushed• Thumb-size piece fresh ginger, grated• 1 fresh red chilli, finely sliced• 2 spring onions, finely sliced• 2 courgettes (320g), finely sliced into ‘noodles’ with a julienne peeler or spiraliser• 1 carrot (160g), finely sliced into ‘noodles’ with a julienne peeler or spiraliser• 2 tsp sesame oil• Finely grated zest and juice of 1 lime• Fresh coriander to serve 1 Heat the oil in a non-stick frying pan. Add the tofu and cook for 4-5 mins, turning regularly, until golden. Add…

1 Quick miso pork A jar of miso comes in useful here, adding a rich umami taste to the caramelised pork Serves 4 Prep time 10 mins Cooking time 15 mins • 1 tbsp vegetable oil• 250g free-range British pork mince• 3 tbsp miso paste• 1 leek, sliced• ½ red cabbage, finely shredded• 1 large carrot, peeled into ribbons• 300g noodles (fresh or dried, prepared/cooked according to pack instructions)• 2 tbsp soy sauce• 1 tbsp sesame seeds• 1 finely sliced red chilli and some sliced spring onions to garnish• Lime wedges to serve 1 Heat the oil in a large frying pan or wok over a high heat. Add the pork mince and stir-fry for 5-6 mins until browned and beginning to crisp. Add the miso paste and stir to…

Mushroom pappardelle Fresh pasta not only tastes delicious, it cooks really fast. You can make this whole recipe in less time than it takes to cook some dried pasta Serves 3-4 Prep time 2 mins Cooking time 8 mins • 1½ tbsp olive oil• 4 large flat mushrooms, sliced• 250g fresh pappardelle pasta• Large splash of dry white wine• 150g pack Boursin Garlic & Herbs• Handful chopped flatleaf parsley• 4 tbsp freshly grated Parmesan or vegetarian alternative 1 Heat the oil in a large non-stick frying pan over a high heat. Add the mushrooms and fry for 4-5 mins until golden brown all over. 2 Meanwhile, cook the pasta according to the packet instructions in a large pan of boiling, salted water until al dente (firm to the bite). Drain,…

Pumpkin, lamb & feta traybake The salsa verde gives this dish a real flavour punch – and the oven does most of the work for you Serves 4-6 Prep time 15 mins Cooking time 55 mins • 1kg pumpkin, deseeded and sliced into wedges• 2 tbsp olive oil• 1kg British lamb rumps (about 4)• 2 tbsp za’atar spice mix• 100g feta, crumbled• 50g macadamia nut halves or cashews, roughly chopped For the salsa verde • Large handful each fresh parsley, oregano, rosemary and mint leaves• 2 garlic cloves, crushed• 2 anchovy fillets in oil, drained and chopped• 1 tsp sumac• 2 tbsp extra-virgin olive oil 1 Heat the oven to 200°C/fan 180°C/gas 6. Toss the pumpkin wedges with 1 tbsp of the oil, then season. Spread out on a large…

Cajun-style charred salmon with cowboy potatoes Try other spice blends such as sweet, smoked paprika or sumac if you don’t have Cajun Serves 2 Prep time 10 mins Cooking time 30-35 mins • 250g Maris Piper potatoes• Olive oil• 2 mixed peppers• 1 tbsp dried oregano• 2 tbsp Cajun spice mix, plus an extra ½ tsp• 2 sustainable skinless salmon fillets• 50g natural yogurt• 1 tbsp finely chopped parsley 1 Chop the potatoes into 1.5cm chunks. Drizzle some olive oil in a large frying pan over a medium heat and add the potatoes, tossing to coat. Add a pinch of salt and fry for 20 mins, stirring occasionally, until golden and almost tender. Deseed and chop the peppers into chunks, then add to the pan with the dried oregano. Cook…

Pomegranate & sweet potato chicken traybake For this sticky-sweet traybake with a touch of tangy feta, use a roasting tray with enough room to spread out the chicken so it cooks evenly Serves 4 Prep time 15 mins Cooking time 45 mins • 3 tbsp pomegranate molasses• 500g sweet potatoes, cut into 2cm chunks• 4 free-range chicken legs• 200g tenderstem broccoli• 80g feta 1 Heat the oven to 200°C/fan 180°C/gas 6. Mix the pomegranate molasses with 2 tbsp olive oil in a jug. Put the sweet potatoes in a roasting tray and toss with a drizzle of olive oil and some salt and pepper. 2 Lay the chicken legs on top of the sweet potatoes and drizzle the pomegranate mixture over everything, using your fingers to rub the mixture into…

THE BASIC RECIPE Easy mince ragù You can make this ragù up to 48 hours in advance, then cool and chill, covered, in the fridge. It also freezes brilliantly Makes About 2kg Prep time 35 mins Cooking time 30 mins • 2 tbsp olive oil• 2 large onions, finely chopped• 4 celery sticks, finely chopped• 2 carrots, finely chopped• 3 garlic cloves, finely chopped• 1kg free-range British pork mince or free-range British beef mince (or a mix)• 2 bay leaves• 3 anchovy fillets, finely chopped• 1 tbsp Worcestershire sauce• 400ml red wine• 2 x 400g tins chopped tomatoes 1 Heat the oil in a large, deep frying pan over a medium-high heat and fry the onions, celery and carrots with a pinch of salt for 15 mins, stirring, until softened.…

Beer-braised lamb shanks Once you’ve browned the meat, you only need to turn this dish once during hours and hours of slow cooking Serves 4 Prep time 10 mins Cooking time 8-9 hrs You’ll need… Slow cooker • 1 tbsp olive oil• 4 lamb shanks• 1 large onion, finely sliced• 1 celery stick, finely chopped• 1 carrot, finely diced• 2 garlic cloves, finely sliced• 330ml bottle pale or golden ale• 125ml lamb or chicken stock, preferably hot• 2 bay leaves• 5 fresh thyme sprigs, leaves stripped• Handful flatleaf parsley, chopped 1 Heat the oil in a large, heavy-based casserole (with a tight-fitting lid) over a medium heat. Add the lamb shanks and cook to brown all over for a few minutes. 2 Add the lamb shanks to the slow cooker…

Watermelon, feta, herb & peanut salad with hot & sour dressing Crisp, fresh salad ingredients with a nutty crunch come alive paired with a zingy dressing Serves 4-6 Prep time 30 mins For the salad • 1 small watermelon, peeled, deseeded and chopped into thin chunks• 1 large cucumber, halved lengthways, deseeded and sliced diagonally into half moons• 200g feta, crumbled• Small bunch fresh mint, leaves roughly chopped• Small bunch fresh coriander, leaves roughly chopped• Small bunch fresh basil, leaves roughly chopped• 2 handfuls salted roasted peanuts, roughly chopped For the dressing • 2 tbsp chilli jam• Finely grated zest of 1 lime and juice of 2 limes• 4 tbsp extra-virgin olive oil 1 Toss all the salad ingredients together in a large bowl, reserving a few of the peanuts…