Easy CookSeptember 2018的目錄

Last year, my niece and godsons cut the apron strings and headed off to the scary new world of university – and they love it. Their new-found independence has forced them to think about what they eat and why they eat it, and they tell me that Easy Cook has been a valuable source of inspiration for cheap meals that aren’t challenging to make. This month, as they prepare to go back for their second year, we’ve devoted a special section of 24 suppers for cash-strapped students like them, and perhaps you or your sons and daughters. I hope you enjoy them. Rich in iron and budget-friendly – perfect for students Try this easy student supper... Paneer-stuffed pancakes • Serves 2 • Prep 10 mins • Cook 10 mins Heat…

Prawn pad Thai Pad Thai can be found all over Thailand and Indonesia – everyone has their own variation. This one combines king prawns with a healthy dose of mixed fresh vegetables, providing two portions of your five-a-day. You can make it spicier or milder, depending on how much chilli you add. • Serves 4 • Prep 10 mins plus soaking • Cook 10 mins 200g wide rice noodles 1 tbsp vegetable oil small bunch spring onions, trimmed and finely sliced 1 lemongrass stalk, outer leaves removed, halved lengthways, finely chopped 1 red chilli, deseeded and finely chopped 2 garlic cloves, finely chopped 2 red peppers, deseeded and thinly sliced 3 tbsp soy sauce 2 tbsp sweet chilli sauce 250ml hot vegetable stock 160g green beans, halved 160g broccoli, cut…

#WDGTIKPG›YKVJ›[QIWTV›››VQOCVQ›UCWEGU • Serves 2 • Prep 10 mins • Cook 20 mins ››NCTIG››HCV›CWDGTIKPG ››VDUR›QNKXG›QKN ›››I›EJGTT[›VQOCVQGU››JCNXGF ››ICTNKE›ENQXG››ETWUJGF RKPEJ›EJKNNK›ƃCMGU 125ml tub natural NQY›HCV›[QIWTV ››VDUR›EJQRRGF›OKPV 1 Trim the aubergine and cut lengthways into six thick slices. Season all over and brush with 2 tbsp of the oil. Heat the remaining oil in a pan and add the tomatoes, garlic and chilli y>›iÃ]›>›››}›Ü›Ì››>›››ÌÌ›i›Ã>›Ì°› Cook gently for 3-4 mins until the tomatoes are just softened. In a small bowl, mix the yogurt with the mint and season. 2 Heat your griddle pan or grill, then cook the aubergine slices for 5-6 mins each side until nicely browned and softened. Serve 3 slices per person with the minty yogurt and tomato sauces. PER SERVING 230 kcals, fat 14g, saturates 6g, carbs 22g, sugars 21g, ƂDTG››I› protein…

Mediterranean tart Spread pastry with 4 tbsp olive tapenade, top with 6 sliced tomatoes and scatter with 1 tbsp pine nuts and 1 tsp oregano leaves. Bake as previous recipes. Onion, chutney & brie tart Thinly slice 3 red onions, then fry in 2 tbsp olive oil until soft and lightly browned, about 20 mins. Spread pastry with 2 tbsp wholegrain mustard, spoon over the onions, then arrange 150g sliced brie over the top. Dot a few tsp fruity chutney in the gaps and bake as previous recipes.…

Tricolore couscous salad • Serves 4 • Prep 15 mins • No cook 200g couscous 2 tsp vegetable stock powder 250g pack cherry tomatoes, halved 2 avocados, peeled, stoned and chopped 150g pack mozzarella, drained and chopped handful rocket or young spinach leaves FOR THE DRESSING 1 rounded tbsp pesto 1 tbsp lemon juice 3 tbsp olive oil 1 Mix the couscous and stock in a bowl, pour over 300ml boiling water, then cover with a plate and leave for 5 mins. 2 For the dressing, mix the pesto and lemon juice and season, then gradually mix in the oil. Pour over the couscous and mix. 3 Add the tomatoes, avocado and mozzarella, then lightly stir in the rocket or spinach to serve. PER SERVING 456 kcals, fat 32g, saturates…

Scrambled omelette toast topper • Serves 1 • Prep 5 mins • Cook 5 mins 2 eggs 1 tbsp crème fraîche or milk 25g cheddar, grated small bunch chives, snipped 1 tsp olive oil 1 spring onion, sliced 3-4 cherry tomatoes, halved 2 slices crusty bread, toasted Beat together the eggs, crème fraîche or milk, cheese and chives with a little seasoning. Heat the oil in a pan, then soften the spring onion for a few mins. Add the tomatoes and warm through, then pour in the egg mixture. Cook over a low heat, stirring, until the eggs are just set. Pile over toast. PER SERVING 571 kcals, fat 33g, saturates 13g, carbs 42g, sugars 4g, protein 30g, fibre 2g, salt 1.9g Avocado on toast with chorizo & fried eggs…

Versatile veg soup Fry 200g chopped raw vegetables (such as onions, celery and carrots) with 300g potatoes, peeled and cubed, in a little oil for a few mins until beginning to soften. Cover with 700ml veg stock and simmer for 10-15 mins until the veg is tender. Blitz with a hand blender until smooth, then season. Serve with a dollop of crème fraîche and some fresh herbs. Serves 2. Cheat’s French onion Cook 4 sliced onions in 25g butter and 1 tbsp olive oil until soft and well browned, about 20 mins. Add 1 tsp Dijon mustard and 2 x 400g cans beef consommé, then simmer for 5 mins. Pour into bowls and serve with slices of melted cheese on toast. Serves 2-3. Speedy mushroom Cook 1 chopped garlic clove,…

Give your Sunday roast a Middle Eastern kick with a spicy sumac rub Chicken with lemons, sumac & spiced yogurt Roast a chicken in the oven and suddenly all’s well with the world, particularly when it’s stuffed with wonderful flavours like olives, lemons and aromatic sumac. • Serves 4 • Prep 10 mins • Cook 1½ hrs 1 large free-range chicken (about 1.5kg) 3 lemons, cut into eights handful black pitted olives 3 small shallots, peeled and left whole 6 garlic cloves, peeled and squashed 2 tbsp sumac 1 tbsp vegetable oil FOR THE SPICED YOGURT 1 tsp each ground coriander and cumin ½ tsp each ground turmeric and mustard seeds ½ tsp chilli powder, mild or hot, depending on taste 500g pot natural yogurt 1 long red chilli, thinly…

Spaghetti & meatballs with hidden veg sauce • Makes 40 meatballs (which will feed a family of 4 twice) • Prep 1 hr • Cook 40 mins FOR THE MEATBALLS 300g good quality pork sausages (about 4 large or 8 chipolatas) 1 small onion, grated 1 carrot, grated 1 tbsp dried oregano 500g lean beef mince 50g parmesan, finely grated, plus extra to serve 75g dried breadcrumbs 1 medium egg 1 tbsp olive oil FOR THE TOMATO SAUCE 2 red peppers 1 carrot, grated 2 celery sticks, grated 1 courgette, grated 3 garlic cloves, grated 1 tbsp olive oil 1 tbsp tomato purée pinch golden caster sugar splash red wine vinegar 3 x 400g cans chopped tomatoes cooked spaghetti and basil, to serve 1 Squeeze all the sausagemeat out of…

• Fresh, ripe plums are bursting with juicy sweetness at this time of year. It’s worth enjoying them now, as imported plums sold over the winter months never seem to ripen as well and ›vÌi›››>Ûi›v>À››iÃÛy>Û›ÕÀ° • From the same family as peaches, plums come in a wide range of sizes and colours. Tear-shaped Victoria plums are the most common in the UK, but Opal plums are the most common purple variety. A ripe plum will have smooth skin and give a little when gently squeezed. • Like most red and purple fruits, plums are rich in antioxidant ÃÕLÃÌ>›ViƯ̂>Ì›>Ài›Li›iwV›>››Ì›››i>ÀÌ››i>›Ì››>› ›«À›ÌiVÌ› against cancers. Scientists have found that naturally occurring chemicals – or phenols – appear to slow down the multiplication of certain breast cancer cells. • Did you know that dried plums…

A taste of travel Let José Pizarro transport you to the Mediterranean or explore the finest Indian cuisine with Cyrus Todiwala in free Big Kitchen demos inspired by Travelsphere’s carefully crafted tours. Seasonal Kitchen Take a seat and pick up festive recipe ideas in cookery demos from the experts, hosted by Chris Bavin. Plus, get involved in taste tests with seasoning experts Cole & Mason. Get hands-on Sharpen up your technique in a masterclass at the Skills School, or test your tastebuds in a beer or wine tasting session. More info coming soon, check the website for more details. Be inspired Have your cooking questions at the ready over on the BBC Good Food Stage, with live interviews and demonstrations. Plus, get closer to your favourite chefs in book signing…

Ham & leek risotto It’s annoying when you have to keep two pans on the go just to make a risotto: one for the rice and another to keep the stock bubbling away. So here I have created a recipe that requires just one pan and a kettle. • Serves 1 • Prep 5 mins • Cook 20 mins ½ leek, sliced olive oil handful arborio rice ½ chicken stock cube 1 slice thick-cut ham, torn into chunks handful grated parmesan 1 Fry the leek in a splash of olive oil in a pan over a medium heat. Once softened, stir in the arborio rice and season. Crumble in the stock cube and add 100ml of boiling water, then stir continuously as the rice starts to plump up. Gradually add…

Quinoa stew with squash, prunes & pomegranate • Serves 4 • Prep 15 mins • Cook 40 mins 1 small butternut squash, deseeded and cubed 2 tbsp olive oil 1 large onion, thinly sliced 1 garlic clove, chopped 1 tbsp finely chopped ginger 1 tsp ras el hanout 200g quinoa 5 prunes, roughly chopped 1 lemon, juiced 600ml vegetable stock 1 pomegranate, seeds only small handful mint leaves 1 Heat oven to 200C/180C fan/gas 6. Put the squash on a baking tray and toss with 1 tbsp of the oil. Season well and roast for 30-35 mins or until soft. 2 Meanwhile, heat the remaining oil in a big saucepan. Add the onion, garlic and ginger, season and cook for 10 mins. Add the spice and quinoa, and cook for…

Peppery prawn noodles Boil 250g dried egg noodles following pack instructions, then drain. Fry 1 tsp lightly crushed black peppercorns in a little oil along with 1 deseeded, sliced red chilli, 100g pack baby corn and leaves from 2 bok choi. Stir-fry for 1 min, add 200g pack raw peeled prawns, then fry until pink. Add the noodles, a handful beansprouts and heat through. Serves 4. Five-spice chicken Coat ›››I›EJKEMGP›OKPK›ƂNNGVU with ››VUR›ƂXG›URKEG›RQYFGT. Sizzle in 1 tbsp oil for 3 mins until golden. Mix 2 tbsp soy sauce, 1 tbsp honey and 1 tbsp water. Add Ω bunch chopped spring onions and 100g bag spinach to the pan. Cook for a few mins more until spinach wilts and meat is cooked. Add soy mix, then heat through. Serve with potatoes, if…

Eton mess ice cream is good to have on standby in the freezer Eton mess ice cream Take 450g strawberries and whizz 300g in a food processor with 2 tbsp condensed milk from half a 397g can until smooth. Reserve a couple of whole berries and dice the rest. Whisk the remaining condensed milk, 600ml double cream and 1 tsp vanilla in a large bowl until thick, then quickly whisk in about1/4 of the strawberry purée. Fold in 2 crumbled meringue nests and the diced berries. Spoon into a freezer container, adding dollops of the remaining purée as you go. Give a couple of quick swirls to ripple the purée through, then top with the whole berries and freeze. Serves 8. Mascarpone meringue cheesecake Crush 110g digestive biscuits, mix with…

Oven-baked red pepper risotto • Serves 4 • Prep 5 mins • Cook 30 mins 1 tbsp olive oil 1 onion, chopped 300g risotto rice 400g can chopped tomatoes 200g frozen roasted peppers 600ml vegetable stock handful flat-leaf parsley, chopped parmesan or vegetarian alternative, to serve (optional) 1 Heat oven to 200C/180C fan/gas 6. Heat the oil in an ovenproof pan, then fry the onion for a few mins until softened. Turn up the heat, tip in the rice, stir, then fry for 1 min more. Stir in the tomatoes, peppers and 500ml of the stock. Cover and bake in the oven for 25 mins until the rice is tender and creamy. 2 Stir in the remaining stock and parsley, season to taste and scatter with parmesan. PER SERVING 334…

Snacks Keep hunger pangs at bay with these healthy, delicious nibbles Bean dip with veggie sticks • Serves 1 • Prep 10 mins • No cook • Whizz 215g can drained butterbeans, squeeze lemon juice, 1 small crushed garlic clove, 1 tbsp each chopped parsley and mint, 2 tsp olive oil and 1 tbsp water. Serve with vegetable dippers made from 1 celery stick, 1 carrot and Ω red pepper. PER SERVING 253 kcals, fat 10g, saturates 1g, carbs 34g, sugars 17g, fibre 11g, protein 10g, salt 0.3g Raspberry banana smoothie • Serves 1 • Prep 2 mins • No Cook • Whizz 85g raspberries together with 1 chopped banana and 150ml orange juice until smooth. PER SERVING 170 kcals, fat 1g, saturates none, carbs 40g, sugars 38g, fibre 3g,…

Jumbo sausage roll with salsa beans • Serves 6 • Prep 10 mins • Cook 40 mins 400g sausagemeat, or pack of 8 sausages, squeezed from their skins 2 tbsp dried mixed herbs 300g jar hot salsa dip 1 egg, beaten 375g ready-rolled puff pastry sheet 3 x 400g cans cannellini or haricot beans (or a mixture), drained 400g can chopped tomatoes 1 green chilli, thinly sliced (deseeded if you don’t like it too hot) 1 Heat oven to 200C/180C fan/gas 6 and line a baking tray with baking parchment or foil. In a large bowl, mix together the sausagemeat, herbs, half the salsa and roughly half the egg until well combined. 2 Unroll the pastry sheet on your baking tray. Pile the sausage mixture onto one side of the…

• The key is to have your pan hot, hot, hot. Heat the pan, add the oil, then let it heat up until it shimmers. A lower temperature will mean you end up stir-boiling instead of frying, resulting in grey meat and soggy veg! • Cut all your veg to a similar size so everything takes about the same amount of time to cook. Add harder veg, such as red pepper and DTQEEQNK››ƂTUV››VJGP›VGPFGT› veg, such as spinach, later. •›%JQQUG›OKNF›ƃCXQWTGF› oils with high smoke points, UWEJ›CU›UWPƃQYGT›QT› vegetable oils.…

YOUR SHOPPING LIST FOR THE WEEK Fruit & veg - 2 spring onions - 1.5kg sweet potatoes - ¼ x cucumber - 2 x salad to serve with turkey burgers and cauliflower & bacon pasta (optional) - 3 onions - small pack flat-leaf parsley - 1 cauliflower - 3 courgettes - 1 red pepper - 8 garlic cloves - 100g bag baby spinach Meat, fish and dairy - 500g turkey thigh mince - 225g cheddar - 900ml milk - about 165g butter - 300g streaky bacon - 300g smoked haddock - 8 large pork sausages - 450g boneless, skinless chicken thighs Dry goods and bakery - 5 soft wholemeal rolls - 325g can sweetcorn - 1 baguette - 300g dried pasta - 2 x 400g cans tomatoes - 165g jar…

If you’re worried about protein and iron in a veggie diet, don’t be. You can get all the vitamins and minerals you need, you just have to know what to eat. Non-meaty sources of protein and iron are nuts, pulses, tofu, and leafy greens. Milk, cheese and yogurt are good sources of protein and above all, embrace the egg, the easiest source of protein out there! Dried fruits, particularly raisins, apricots and dates all contain iron. Vitamin C helps iron absorption, so have >›}›>ÃÛ›v›vÀ՛̛›Õ›Vi›Ü›Ì››Þ›ÕÀ››i>››Ì›››>Ý›››âi›Ì›i›Li›iwÌð…

Spiced cashew nuts Heat 1 tbsp vegetable oil in a wok. Add ››ƂPGN[›UNKEGF›URTKPI› QPKQPU, RKPEJ›QH›EJKNNK›ƃCMGU, ››XGT[›ƂPGN[›UNKEGF NGOQPITCUU› UVCNM and a NCTIG›RKPEJ›QH›DTQYP›UWICT along with ›››I›ECUJGYU. Fry until the nuts look golden brown. Season and cool. PER SERVING 305 kcals, fat 26g, saturates 3g, carbs 10g, sugars 3g, fibre 2g, protein 9g, salt none Mint, lime & cucumber salad • Serves 6 • Prep 15 mins • No cook 1 large cucumber, peeled 2 limes 1 tbsp white vinegar (rice or wine) 1/2 tbsp caster sugar a large handful of mint leaves 1 small red chilli, finely sliced 1 Finely slice half of the cucumber into a large bowl. Cut the skin off the lime, then cut out the segments. Add these to the bowl and squeeze any juice out of the…

Sweet soy-braised chicken (andong jjimdak) Originating from the city of Andong in Seoul, this simmered and steamed chicken dish is cooked with glass noodles and vegetables. It’s a hearty chicken dish meant to be shared. • Serves 4 • Prep 15 mins plus soaking • Cook 45 mins 2 tsp grapeseed oil 1.25kg bone-in, skin-on chicken thighs 1 tbsp gochugaru (Korean chilli flakes) 80ml soy sauce 3 tbsp light brown soft sugar 2 tbsp mirin 2 tsp toasted sesame oil 2 tsp crushed garlic 1 tsp grated ginger 4 potatoes, quartered 2 carrots, chopped into 3.5cm pieces 1 onion, chopped 150g glass noodles, soaked in water for 15 mins, then drained 2 spring onions, sliced thickly sesame seeds, to garnish (optional) 1 Heat the grapeseed oil in a large flameproof…

Spiced plum & blackberry crumble A piping one s simple pleasures, and one of the easiest ways to showcase fruit at its best. • Serves 6 • Prep 20 mins • Cook 1½ hrs 140g plain flour 140g butter, cut into small dice 85g soft brown sugar 50g porridge oats custard, to serve FOR THE FRUIT 1kg ripe plums (about 14), halved and stoned 1 tbsp soft brown sugar 1 tbsp plain flour 2 star anise 1 tsp ground cinnamon 1 tsp vanilla extract ½ lemon, juice only 300g blackberries 1 First, make the crumble topping. Put the flour and butter in a food processor and pulse to the texture of wet sand. Tip into a bowl and add the sugar and oats. Sprinkle the mixture with 2 tbsp cold…