Ultimate French Omelette

The omelette is one of the most fundamental dishes in any cook's arsenal, and this recipe will teach you how to get it right every time

• Cooking Time Ready in under 5 mins
• Skill Level Easy
• Servings Serves 1

Nutrition per serving

• Kcalories

  396

• Protein

  24g

• Carbs

  0g

• Fat

  33g

• Saturates

  14g

• Fibre

  0g

• Sugar

  0g

• Salt

  0.95g

Ingredients

• 3 eggs, as fresh as possible, preferably organic and free-range, room temperature
• 2 knobs unsalted butter
• 1 tsp finely, freshly grated parmesan (or vegetarian alternative)
• To cook with herbs
• 2-3 chopped tarragon leaves
• 1 tbsp each snipped chives and chopped chervil or parsley
• To cook with cheese
• 3 rounded tbsp finely grated Gruyère

Directions

1. Get everything ready. Warm a 20cm (measured across the top) non-stick frying pan on a medium heat. Crack the eggs into a bowl and beat them with a fork so they break up and mix, but not as completely as you would for scrambled egg. With the heat on medium-hot, drop one knob of butter into the pan. It should bubble and sizzle, but not brown. Season the eggs with the Parmesan and a little salt and pepper, and pour into the pan.
2. Let the eggs bubble slightly for a couple of seconds, then take a wooden fork or spatula and gently draw the mixture in from the sides of the pan a few times, so it gathers in folds in the centre. Leave for a few seconds, then stir again to lightly combine uncooked egg with cooked. Leave briefly again, and when partly cooked, stir a bit faster, stopping while there's some barely cooked egg left. With the pan flat on the heat, shake it back and forth a few times to settle the mixture. It should slide easily in the pan and look soft and moist on top. A quick burst of heat will brown the underside.
3. Grip the handle underneath. Tilt the pan down away from you and let the omelette fall to the edge. Fold the side nearest to you over by a third with your fork, and keep it rolling over, so the omelette tips onto a plate-or fold it in half, if that's easier. For a neat finish, cover the omelette with a piece of kitchen paper and plump it up a bit with your fingers. Rub the other knob of butter over to glaze. Serve immediately.

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The Ultimate Makeover French Onion Soup

Angela Nilsen gives the French classic a makeover, losing the butter and beef stock to make a lighter soup that's still full of flavour

• Cooking Time Prep 30 mins
  Cook 1 hr, 15 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  405

• Protein

  12g

• Carbs

  44g

• Fat

  19g

• Saturates

  5g

• Fibre

  4g

• Sugar

  18g

• Salt

  1g

Ingredients

• For the soup
• 4 large Spanish onions (about 900g/2lb)
• 3 tbsp extra virgin rapeseed oil
• 4 thyme sprigs
• 2 bay leaves
• 300ml dry white wine
• 1 rounded tbsp plain flour
• 1 tbsp Swiss vegetable bouillon
• For the topping
• 1 garlic clove, crushed
• 1 tbsp extra virgin rapeseed oil
• 4 long slices from a baguette
• 25g parmesan, or vegetarian alternative, coarsely grated
• 50g Gruyère, coarsely grated

Directions

1. Cut the onions in half lengthways, then slice down into very thin slices. Heat a very large pan, add the oil when hot, stir in the onions, 3 of the thyme sprigs and the bay leaves, then season with a little salt. It will seem like a lot of onions, but they reduce right down. Cook over a high heat for 5 mins, stirring often. The onions shouldn't brown yet, just start to soften. Lower the heat, then cook slowly for 35 mins, uncovered, stirring often until the onions have reduced right down and are very soft.
2. While the onions are cooking, bring the wine to a boil in a small pan, then bubble away for 30 secs. Remove and leave to cool. Tip the flour into a small heavy pan and toast over a medium heat for a few mins, stirring occasionally, until light brown in colour. Set aside.
3. When the onions are very soft and reduced, turn up the heat so they caramelise, then cook for another 12-15 mins, stirring along the bottom of the pan occasionally to mix in the brown sticky bits. When the bottom of the pan and all the onions are sticky and a rich brown colour, stir in the flour. With the heat still high, gradually pour in the wine, again stirring in the bits from the bottom. Pour in 1.2 litres of cold water. Stir in the bouillon, then slowly bring everything to the boil. Skim off any froth from the surface. Simmer for 15 mins so all the flavours can mingle.
4. While the soup simmers, make the topping. Heat oven to 200C/fan 180C/gas 6. Mix the garlic and the oil together. Brush all over the bread slices, then cut each one into cubes. Scatter over a baking sheet, then bake for 8-10 mins until golden. Set aside. Line a baking sheet with baking parchment or a sheet of non-stick silicone. Remove the leaves from the remaining thyme sprig, then mix with the grated Parmesan. Scatter and spread over the lined baking sheet into a 13 x 8cm rectangle. Bake for about 8 mins until melted and turning golden. Remove, leave to firm up, then snap into jagged pieces.
5. To serve, remove and discard the herbs from the soup. Ladle the soup into bowls-scatter over a few croutons, the Gruyère and a grinding of pepper, then perch a Parmesan crisp on top. Serve any remaining croutons separately.

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Quick & Easy Hot-And-Sour Chicken Noodle Soup

Keep tasting the broth and add as much chilli and rice vinegar as you like to get the right balance of flavours

• Cooking Time Prep 25 mins
  Cook 15 mins
• Skill Level Easy
• Servings Serves 2

Nutrition per serving

• Kcalories

  407

• Protein

  42g

• Carbs

  33g

• Fat

  12g

• Saturates

  3g

• Fibre

  5g

• Sugar

  6g

• Salt

  5.1g

Ingredients

• 140g dried wholewheat noodles
• 1 tbsp groundnut oil
• 2 tbsp grated ginger
• 1 medium red chilli, deseeded and finely chopped
• 4 skinless, boneless chicken thighs, chopped into small chunks
• 1 tbsp Shaohsing rice wine
• 700ml hot vegetable stock
• 4 chestnut mushrooms, sliced
• 1 tsp dark soy sauce
• 2 tbsp light soy sauce
• 2 tbsp rice vinegar
• 1 tbsp cornflour mixed with 2 tbsp cold water to make a paste
• 1 handful beansprouts
• 2 spring onions, sliced

Directions

1. Bring a small pan of water to the boil and cook the noodles following pack instructions. Drain, rinse under cold running water to stop them cooking further, then drizzle over a little oil to prevent them sticking together. Divide between 2 deep bowls.
2. Heat a wok over high heat and add the rest of the oil. When it starts to smoke, add the ginger and chilli, then stir-fry for a few secs. Add the chicken and stir-fry for 2 mins. As the meat starts to turn brown, add the rice wine and cook for 3 mins more. Add the vegetable stock, bring to a simmer, then add the mushrooms. Season with the dark soy, light soy and rice vinegar.
3. Bring back to a simmer, then add the cornflour paste. Simmer and stir until thickened. Stir in the beansprouts and most of the spring onions, then ladle the soup over the noodles. Serve immediately, scattered with the remaining spring onions.

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Beef Stir-Fry With Ginger

Try making this noodle dish to celebrate Chinese New Year

• Cooking Time Prep 20 mins
  Cook 10 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  349

• Protein

  33g

• Carbs

  26g

• Fat

  14g

• Saturates

  3g

• Fibre

  1g

• Sugar

  3g

• Salt

  3.58g

Ingredients

• 500g beef rump, trimmed and cut into thin strips
• 1 tsp Chinese five-spice powder
• 300g pack ready-cooked rice noodles
• 1 large red chilli
• 1 fat garlic clove, chopped
• 4cm piece ginger, peeled and cut into matchsticks
• 1 stick lemongrass, trimmed and sliced
• 2 tbsp sunflower oil
• 100g sugar snap peas, cut into thin strips
• 8 baby corn, sliced diagonally
• 6 spring onions, trimmed and sliced diagonally
• ½ lime
• 2 tbsp soy sauce
• 1 tbsp fish sauce
• 2 tbsp roasted peanuts
• roughly chopped coriander, to serve

Directions

1. Mix the beef and five-spice in a bowl, then set aside to marinate. Soften the noodles in boiling water following pack instructions, drain then set aside. Thinly slice the red chilli, leaving the seeds if you prefer a little extra heat. Mix with the garlic, ginger and lemongrass in a small bowl. Heat half the oil in a wok, add the chilli mixture and stir-fry for 1 min until softened but not coloured. Remove with a slotted spoon and set aside while you cook the beef.
2. Heat the remaining oil, add the beef and stir-fry over a high heat for 1 min until browned and just cooked through.
3. Return the chilli mixture to the pan with the sugar snaps, baby corn and half the spring onions. Stir-fry for 1 min more before adding the drained noodles. Mix to thoroughly combine, take off the heat and add a squeeze of lime juice, the soy sauce and fish sauce.
4. Divide between four plates. Scatter with the peanuts, garnish with remaining spring onions and chopped coriander.

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Hot & Sour Pork & Pepper Stir-Fry

A fresh, simple dish with a refreshing hint of lime, and it's superhealthy too - so what's not to love?

• Cooking Time Prep 10 mins
  Cook 25 mins
• Skill Level Easy
• Servings Serves 2

Nutrition per serving

• Kcalories

  506

• Protein

  34g

• Carbs

  64g

• Fat

  15g

• Saturates

  4g

• Fibre

  4g

• Sugar

  21g

• Salt

  1.11g

Ingredients

• 100g Thai jasmine rice
• 1 tbsp sesame seeds
• 1 tsp sunflower oil
• 250g pork fillets, cut into finger-width strips
• 1 red and 1 yellow pepper, deseeded and sliced
• 2 tsp cornflour
• 2 tsp soy sauce
• juice 1 lime
• 2 tbsp clear honey
• ½ red chilli, sliced

Directions

1. Place the rice in a saucepan with 300ml boiling water. Bring to the boil, stir once, cover with a lid and reduce the heat to low. Cook for 15 mins, by which time the rice should have absorbed all the liquid and be perfectly cooked. Dry-fry the sesame seeds until toasted golden, then tip into a small bowl and set aside.
2. Heat the oil in a non-stick frying pan or wok, add the pork and peppers and stir-fry for 5-6 mins over a high heat until the pork is lightly browned and cooked through. Mix the cornflour and soy sauce together in a bowl, then add the lime juice, honey, chilli and sesame seeds, plus 6 tbsp cold water. Pour into the wok and cook until the sauce has slightly thickened, tossing the pan to coat the pork and peppers. Serve with the rice.

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Prawn Chow Mein

This low-fat stir-fry recipe is packed with crunchy vegetables and tangy oyster sauce

• Cooking Time Prep 5 mins
  Cook 20 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  271

• Protein

  25g

• Carbs

  34g

• Fat

  5g

• Saturates

  1g

• Fibre

  5g

• Sugar

  8g

• Salt

  2.98g

Ingredients

• 3 nests medium egg noodles
• 140g broccoli, chopped into small florets
• 140g baby corn, halved
• 1 tbsp olive oil
• 1 red pepper, sliced
• 300g prawns
• For the sauce
• 3 tbsp tomato ketchup
• 2 tbsp oyster sauce

Directions

1. Cook the noodles, broccoli and corn in boiling water for 3-4 mins, or until tender. Drain and set aside. Heat the oil in a large frying pan or wok and fry the pepper for 3 mins, until starting to soften.
2. Tip in the noodles and vegetables along with the prawns and toss together. Add the sauce ingredients and heat everything through for 2-3 mins, until piping hot.

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Kung Po Prawns

Whip up this budget-friendly, Chinese favourite in just 20 minutes

• Cooking Time Prep 10 mins
  Cook 10 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  308

• Protein

  25g

• Carbs

  13g

• Fat

  18g

• Saturates

  3g

• Fibre

  1g

• Sugar

  6g

• Salt

  2.07g

Ingredients

• 1 tsp cornflour
• 2 tbsp light soy sauce
• 400g large raw prawns, frozen is fine, butterflied (see tip, below)
• 2 tbsp Chinese rice vinegar
• 1 heaped tbsp tomato purée
• 1 tsp caster sugar
• 2 tbsp sunflower or groundnut oil
• 85g unsalted, roasted peanuts
• 6 small or 3 large whole dried chillies
• 2 x 225g cans water chestnuts, drained
• thumb-sized piece ginger, finely grated
• 2 garlic cloves, finely chopped

Directions

1. Mix the cornflour and 1 tbsp soy sauce, toss in the prawns and set aside for 10 mins. Stir the vinegar, remaining soy sauce, tomato purée, sugar and 2 tbsp water together to make a sauce.
2. When you're ready to cook, heat a large frying pan or wok until very hot, then add 1 tbsp oil. Fry the prawns until they are golden in places and have opened out-then tip them out of the pan.
3. Heat the remaining oil and add the peanuts, chillies and water chestnuts. Stir-fry for 2 mins or until the peanuts start to colour, then add the ginger and garlic and fry for 1 more min. Tip in the prawns and sauce and simmer for 2 mins until thickened slightly. Serve with rice.

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Chinese Braised Beef With Ginger

Slow cooking beef shin or brisket in Asian aromatic spices gives a melt-in-the-mouth main course that's delicious with steamed rice and crisp stir-fried vegetables

• Cooking Time Prep 35 mins
  Cook 3 hrs
• Skill Level Easy
• Servings Serves 6

Nutrition per serving

• Kcalories

  405

• Protein

  51g

• Carbs

  26g

• Fat

  11g

• Saturates

  4g

• Fibre

  1g

• Sugar

  23g

• Salt

  3.96g

Ingredients

• 2 - 3 tbsp vegetable or sunflower oil
• 1¼kg beef shin or brisket, cut into very large chunks
• 2 onions
• 50g ginger
• 3 garlic cloves
• small bunch coriander
• 2 tsp Chinese five-spice powder
• 6 whole star anise
• 1 tsp black peppercorn
• 100g dark brown muscovado sugar
• 50ml light soy sauce
• 50ml dark soy sauce
• 2 tbsp tomato purée
• beef stock
• To serve
• thumb-sized chunk ginger, shredded into matchsticks
• 1 tbsp vegetable or sunflower oil
• cooked jasmine rice

Directions

1. Heat a little of the oil in a large flameproof dish. Add the beef chunks, in batches, and fry until browned. When each batch is browned, transfer the beef to another dish. Very roughly chop the onions, ginger, garlic and coriander stalks. Put in a food processor and whizz to a paste.
2. Wipe any oil out of the dish you browned the beef in. Add the paste with a good splash of water and gently fry, scraping up any beef bits, until the paste is fragrant and softened (add more water if the paste sticks). Stir in the five-spice, star anise and peppercorns, cook for 1 min, then add the sugar, soy sauces and tomato purée. Return the beef and any juices to the dish, then stir in enough stock to just about cover. Bring to a gentle simmer. Heat oven to 160C/140C fan/gas 3. Cover the dish, put in the oven and cook for 21?2 hrs until the beef is really tender.
3. Lift the beef out of the sauce into a dish, to keep warm. Boil the sauce until reduced by about half and thickened. Meanwhile, fry the ginger in the oil until golden and crispy. Return the beef to the sauce. serve the beef spooned over rice and scattered with the crispy ginger.

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Pork Green Bean & Oyster Stir-Fry

A rich Asian dish of noodles or rice that's ready in 20 minutes - a wholesome midweek family supper

• Cooking Time Prep 10 mins
  Cook 10 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  233

• Protein

  24g

• Carbs

  7g

• Fat

  12g

• Saturates

  3g

• Fibre

  1g

• Sugar

  5g

• Salt

  2.42g

Ingredients

• 1 tbsp lime juice
• 1 tbsp chilli bean paste or chilli sauce
• 75ml oyster sauce
• 1 tsp soy sauce
• 2 tbsp vegetable oil
• 400g pork fillet, cut into thin slices
• 2 garlic cloves, chopped
• 1 red onion, cut into chunky pieces
• 140g green beans, halved
• steamed rice or noodle, to serve

Directions

1. In a small bowl, mix together the lime juice, chilli bean paste, oyster sauce and half the soy sauce. Set aside. Heat a large wok with 1 tbsp of the oil. Season the pork and toss with the remaining soy sauce. Sear the meat quickly, then remove from the pan.
2. Add the remaining oil and stir-fry the garlic, onion and beans for 2 mins. Return the meat to the pan with the sauce and stir-fry for another 3 mins, until the sauce has thickened. Serve with steamed rice or noodles.

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Stir-Fried Pork With Ginger & Honey

This healthy noodle dish is deliciously low-fat with a great mix of Asian flavours- the perfect midweek supper

• Cooking Time Prep 15 mins
  Cook 10 mins
• Skill Level Easy
• Servings Serves 2

Nutrition per serving

• Kcalories

  466

• Protein

  36g

• Carbs

  54g

• Fat

  11g

• Saturates

  2g

• Fibre

  4g

• Sugar

  14g

• Salt

  2.6g

Ingredients

• 2 nests medium egg noodles
• 2 tsp cornflour
• 2 tbsp soy sauce
• 1 tbsp honey
• 1 tbsp sunflower oil
• 250g/9oz pork tenderloin, cut into bite-sized pieces
• thumb-sized piece ginger, finely chopped
• 2 garlic cloves, finely chopped
• 1 green pepper, deseeded and sliced
• 100g mange tout
• 1 tsp sesame seed

Directions

1. Bring a pan of salted water to the boil and cook the noodles following pack instructions. Meanwhile, mix the cornflour with 1 tbsp water, then stir in the soy sauce and honey, and set aside.
2. Heat the oil in a wok over a high heat. Add the pork and cook for 2 mins until browned all over. Add the ginger, garlic, pepper and mangetout, and cook for a further 2 mins. Reduce the heat, then add the soy and honey mixture, stirring and cooking until the sauce bubbles and thickens. Divide the drained noodles between 2 bowls. Top with the pork and vegetables, and finish with a sprinkling of sesame seeds.

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Oriental Pork Balls In Hoisin Broth

Low in calories and cheap to make, these Chinese flavoured meatballs are served in a clear and nourishing broth with plenty of veg

• Cooking Time Prep 20 mins
  Cook 10 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  366

• Protein

  32g

• Carbs

  29g

• Fat

  14g

• Saturates

  5g

• Fibre

  4g

• Sugar

  11g

• Salt

  2.5g

Ingredients

• 500g pack lean pork mince
• 2 tbsp soy sauce
• 2 tbsp cornflour
• 1 tsp Chinese five-spice powder
• 225g can water chestnuts, drained, half finely chopped, half sliced
• 500ml chicken stock
• 3 tbsp hoisin sauce
• thumb-sized piece ginger, shredded
• 2 large carrots, shaved into strips with a potato peeler
• 8 Chinese leaves, thick part sliced, leaves shredded
• 300g pack beansprouts
• bunch spring onions, cut into lengths, plus a few tops chopped to serve

Directions

1. Tip the mince into a bowl with the soy, cornflour, five-spice, chopped water chestnuts and some black pepper. Work everything together, then shape into 12 meatballs.
2. Pour the stock into a wide, deep pan and stir in the hoisin and ginger. Add the meatballs, then cover and poach for 5 mins. Drop in the carrots, Chinese leaves, beansprouts, spring onions and sliced chestnuts, then put on the lid and simmer for 5 mins. Ladle into bowls, then serve scattered with spring onion tops.

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Special Fried Rice With Prawns & Chorizo

A fusion dish that merges Spanish paella with Asian egg fried rice - a great way to get kids to eat vegetables

• Cooking Time Prep 10 mins
  Cook 18 mins
• Skill Level Easy
• Servings Easily doubled

Nutrition per serving

• Kcalories

  404

• Protein

  19g

• Carbs

  45g

• Fat

  15g

• Saturates

  4g

• Fibre

  4g

• Sugar

  5g

• Salt

  1.3g

Ingredients

• 100g basmati rice or long-grain rice
• 85g frozen peas
• 1 tbsp sunflower oil
• 1 egg, beaten
• 50g finely diced chorizo, bacon or ham
• 1 garlic clove, chopped
• 3 spring onions, sliced on an angle
• ½ red pepper, deseeded and chopped
• good pinch five spice powder
• 1 tsp soy sauce
• 100g beansprouts (optional)
• 50g peeled prawns

Directions

1. Boil the rice following pack instructions, adding the peas for the final min. Drain.
2. Heat half the oil in a wok. Pour in the egg and stir-fry until scrambled. Tip onto a plate and set aside.
3. Wipe the wok with kitchen paper, then heat the remaining oil. Toss in the meat, garlic, spring onions and pepper, and stir-fry until the pepper starts to soften. Add the five-spice, rice, peas and soy, then stir-fry for 5 mins more. Finally add the beansprouts, if using, the egg and prawns, and stir-fry to heat through.

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Sweet & Sour Chicken

This homemade sweet and sour sauce is so much better than a takeaway. Great with rice or noodles

• Cooking Time Prep 15 mins - 20 mins
  Cook 20 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  522

• Protein

  27g

• Carbs

  31g

• Fat

  33g

• Saturates

  6g

• Fibre

  2g

• Sugar

  4g

• Salt

  2.9g

Ingredients

• 2-3 large skinless, boneless chicken breasts, (about 400g/14oz total weight)
• 1 tbsp soy sauce
• 2 tsp sesame oil
• groundnut or sunflower oil, for deep frying, plus extra for stir-frying
• tempura batter (see below)
• 1 small red pepper, cored, deseeded and roughly chopped
• 1 medium carrot, sliced thinly on the diagonal
• 2 fat garlic cloves, chopped
• 2 tsp finely chopped fresh root ginger
• For the sauce
• 3 tbsp soy sauce
• 3 tbsp white wine vinegar
• 3 tbsp sherry
• 1 tbsp light soft brown sugar
• 1 tsp cornflour

Directions

1. Cut the chicken into small chunks and mix with the soy sauce and sesame oil. In a jug or bowl, mix together the sauce ingredients with 100ml cold water. Line a large plate with kitchen paper.
2. Heat the groundnut oil in a deep-fat fryer to about 180C. Then dip a few chunks of chicken at a time into the batter, then place in the hot oil using tongs or a slotted spoon, but don't crowd the pan. Fry until crisp and golden-about 2 mins. You may need to do this in batches, so reheat the oil each time. As the chunks cook, lift out with tongs/spoon to the paper-lined plate to drain.
3. Heat a wok to hot, add about 3 tbsp oil and stir-fry the vegetables with the garlic and ginger for about 3 mins. Give the sauce a quick final stir and pour into the wok, mixing as it cooks to a light glossy sauce. Bubble for 1 min, then spoon over the chicken and serve.

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Chinese-Style Braised Beef One-Pot

Great for casual entertaining, when you fancy a warming beef stew but with some more vibrant flavours

• Cooking Time Prep 10 mins
  Cook 2 hrs - 2 hrs, 30 mins
• Skill Level Easy
• Servings Serves 6

Nutrition per serving

• Kcalories

  513

• Protein

  54g

• Carbs

  9g

• Fat

  29g

• Saturates

  10g

• Fibre

  0g

• Sugar

  4g

• Salt

  2.39g

Ingredients

• 3-4 tbsp olive oil
• 6 garlic cloves, thinly sliced
• good thumb-size piece fresh root ginger, peeled and shredded
• 1 bunch spring onions, sliced
• 1 red chilli, deseeded and thinly sliced
• 1½ kg braising beef, cut into large pieces (we used ox cheek)
• 2 tbsp plain flour, well seasoned
• 1 tsp Chinese five-spice powder
• 2 star anise (optional)
• 2 tsp light muscovado sugar (or use whatever you've got)
• 3 tbsp Chinese cooking wine or dry sherry
• 3 tbsp dark soy sauce, plus more to serve
• 500ml beef stock (we used Knorr Touch of Taste)
• steamed bok choi and steamed basmati rice, to serve

Directions

1. Heat 2 tbsp of the oil in a large, shallow casserole. Fry the garlic, ginger, onions and chilli for 3 mins until soft and fragrant. Tip onto a plate. Toss the beef in the flour, add 1 tbsp more oil to the pan, then brown the meat in batches, adding the final tbsp oil if you need to. It should take about 5 mins to brown each batch properly.
2. Add the five-spice and star anise (if using) to the pan, tip in the gingery mix, then fry for 1 min until the spices are fragrant. Add the sugar, then the beef and stir until combined. Keep the heat high, then splash in the wine or sherry, scraping up any meaty bits. Heat oven to 150C/fan 130C/gas 2.
3. Pour in the soy and stock (it won't cover the meat completely), bring to a simmer, then tightly cover, transfer to the oven and cook for 1½-2 hrs, stirring the meat halfway through. The meat should be very soft, and any sinewy bits should have melted away. Season with more soy. This can now be chilled and frozen for up to 1 month.
4. Nestle the cooked bok choi into the pan, then bring to the table with the basmati rice straight away and tuck in.

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Tropical Breakfast Smoothie

Start your day the super healthy way

• Cooking Time Ready in about 5 mins
• Skill Level Easy
• Servings Enough for 2-3 glasses

Nutrition per serving

• Kcalories

  162

• Protein

  3g

• Carbs

  39g

• Fat

  0g

• Saturates

  0g

• Fibre

  4g

• Sugar

  0g

• Salt

  0.02g

Ingredients

• 3 passion fruits
• 1 banana, chopped
• 1 small mango, peeled, stoned and chopped
• 300ml orange juice
• ice cubes

Directions

1. Scoop the pulp of the passion fruits into a blender and add the banana, mango and orange juice. Purée until smooth and drink immediately, topped with ice cubes.

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Jerk Beefburger With Pineapple Relish & Chips

Flavour your mince with Jamaican spices and serve up with a contrasting tropical chutney and fries

• Cooking Time Prep 15 mins
  Cook 40 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  466

• Protein

  26g

• Carbs

  46g

• Fat

  20g

• Saturates

  7g

• Fibre

  5g

• Sugar

  10g

• Salt

  0.3g

Ingredients

• 4 very large potatoes
• 1 tbsp vegetable oil
• 1 red onion, ½ grated and ½ finely chopped
• 1 carrot, grated
• 400g/ 14oz beef mince
• 2 tsp jerk seasoning (we used Bart)
• 200g/7oz fresh pineapple (we used pre-cut packet), finely chopped
• 1 red chilli, deseeded and finely chopped
• small handful coriander, roughly chopped
• juice 1 lime
• lettuce and burger buns, to serve

Directions

1. Heat oven to 190C/170C fan/gas 5. Scrub the potatoes and cut into chips. Lay the chips in a single layer on a baking tray, drizzle with oil, season and toss to coat. Bake for 40 mins until crisp.
2. Mix together the grated onion, carrot, mince and jerk seasoning in a large bowl, then shape into 4 evenly sized patties.
3. Heat a non-stick frying pan till hot, then cook the burgers for 5-6 mins each side.
4. To make the relish, mix the chopped onion, pineapple, chilli, coriander and lime juice. To serve, place the burgers in split buns with some lettuce and the spicy relish. Serve with the crispy chips.

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Goat Curry

Cheap cuts like goat and mutton require slow-cooking in strong spices to tenderise - this Jamaican classic is a taste sensation

• Cooking Time Prep 25 mins
  Cook 3 hrs
• Skill Level Moderately easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  574

• Protein

  48g

• Carbs

  20g

• Fat

  31g

• Saturates

  4g

• Fibre

  9g

• Sugar

  8g

• Salt

  3.5g

Ingredients

• 1 large onion, roughly chopped
• 10 garlic cloves
• 100g ginger, chopped
• 100ml vegetable oil
• 2 scotch bonnet chillies, chopped
• small handful curry leaves
• 3 thyme sprigs
• 4 tbsp mild curry powder
• 700g mutton or goat shoulder, diced
• 400g can chopped tomatoes
• 300ml lamb or beef stock
• 410g can pinto, kidney or black-eyed beans
• juice ½ lemon
• small bunch coriander, chopped
• warmed roti (Jamaican flatbread ) and rice, to serve

Directions

1. Place the onion, garlic and ginger in a food processor and blend to a purée. Heat the oil in a large flameproof casserole dish, add the onion mixture and cook for 5 mins until softened. Add the chillies, curry leaves, thyme, curry powder and 2 tsp salt. Cook for 2-3 mins until fragrant.
2. Tip the mutton or goat into the pan. Cook for 5 mins over a medium-high heat until the meat has browned. Add the chopped tomatoes and stock. Increase the heat, bring to the boil and cook for 10 mins. Reduce heat, cover and leave to simmer gently for 2½ hrs-remove the lid for the final 30 mins of cooking.
3. Add the beans to heat through, plus more chilli if you want it spicier. After 5 mins more, remove from the heat. Add the lemon juice and coriander, and stir well. Serve with warmed roti and rice.

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Spiced Parsnip Shepherd's Pies

For shepherd's pie - but not as you know it - try cooking up these spicy individual pies

• Cooking Time Prep 30 mins
  Cook 1 hr
• Skill Level Easy
• Servings Serves 6

Nutrition per serving

• Kcalories

  424

• Protein

  22g

• Carbs

  27g

• Fat

  26g

• Saturates

  11g

• Fibre

  8g

• Sugar

  10g

• Salt

  0.53g

Ingredients

• For the meat sauce
• 2 tbsp sunflower oil
• 1 large onion, chopped
• 2 garlic cloves, crushed
• small knob of ginger, peeled and granted
• 2 tbsp medium curry powder
• 500g minced beef or lamb
• 400g can chopped tomatoes
• 100g frozen peas
• For the topping
• 600g parsnips, peeled and chopped into large chunks
• large potato, peeled and chopped into large chunks
• 1 green chilli, deseeded and chopped
• large bunch coriander, chopped
• 2 tsp turmeric
• juice of 1 lemon
• 50g butter

Directions

1. For the sauce, heat the oil in a pan and add the onion. Cook until soft, add the garlic, ginger and curry powder, then cook until aromatic. Turn up the heat, add the mince, fry until browned, then add the tomatoes and simmer for 20 mins until thickened. A few mins before the end, add the peas.
2. Meanwhile, tip the parsnips and potatoes into a pan of cold water, bring to the boil, then cook for 10 mins. Drain, season and mash with the rest of the ingredients.
3. Heat oven to 220C/fan 200C/gas 8. Assemble the pies in individual dishes (or one large one) by placing some meat sauce on the bottom and topping with mash. Ruffle up the tops with a fork, then bake for 20 mins until golden and bubbling.

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Fish Pie - In Four Steps

Delicious and easy - a fish pie anyone can make. You'll learn how to poach fish and make a white sauce too

• Cooking Time Prep 45 mins
  Cook 30 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  824

• Protein

  60g

• Carbs

  61g

• Fat

  40g

• Saturates

  22g

• Fibre

  4g

• Sugar

  10g

• Salt

  3.12g

Ingredients

• 400g skinless white fish fillet
• 400g skinless smoked haddock fillet
• 600ml full-fat milk
• 1 small onion, quartered
• 4 cloves
• 2 bay leaves
• 4 eggs
• small bunch parsley, leaves only, chopped
• 100g butter
• 50g plain flour
• pinch freshly grated nutmeg
• 1kg floury potato, peeled and cut into even-sized chunks
• 50g cheddar, grated

Directions

1. Poach the fish. Put the fish in the frying pan and pour over 500ml of the milk. Stud each onion quarter with a clove, then add to the milk, with the bay leaves. Bring the milk just to the boil-you will see a few small bubbles. Reduce the heat and simmer for 8 mins. Lift the fish onto a plate and strain the milk into a jug to cool. Flake the fish into large pieces in the baking dish.
2. Hard-boil the eggs. Bring a small pan of water to a gentle boil, then carefully lower the eggs in with a slotted spoon. Bring the water back to a gentle boil, with just a couple of bubbles rising to the surface. Set the timer for 8 mins, cook, then drain and cool in a bowl of cold water. Peel, slice into quarters and arrange on top of the fish, then scatter over the chopped parsley.
3. Make the sauce. Melt half the butter in a pan, stir in the flour and cook for 1 min over moderate heat. Take off the heat, pour in a little of the cold poaching milk, then stir until blended. Continue to add the milk gradually, mixing well until you have a smooth sauce. Return to the heat, bringto the boil and cook for 5 mins, stirring continually, until it coats the back of a spoon. Remove from the heat, season with salt, pepper and nutmeg, then pour over the fish.
4. Assemble and bake. Heat oven to 200C/fan 180C/gas 6. Boil the potatoes for 20 mins. Drain, season and mash with the remaining butter and milk. Use to top the pie, starting at the edge of the dish and working your way in-push the mash right to the edges to seal. Fluff the top with a fork, sprinkle with cheese, then bake for 30 mins. Make up to a day ahead, chill, then bake for 40 mins.

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Split Pea & Green Pea Smoked Ham Soup

John Torode shares the recipe for one of his all-time favourite soups

• Cooking Time Prep 30 mins
  Cook 3 hrs
• Skill Level Easy
• Servings Serves 8

Nutrition per serving

• Kcalories

  292

• Protein

  26g

• Carbs

  23g

• Fat

  11g

• Saturates

  4g

• Fibre

  5g

• Sugar

  5g

• Salt

  3.56g

Ingredients

• 1kg gammon or ham hock
• 200g split peas, soaked overnight
• 2 onions, roughly chopped
• 2 carrots, roughly chopped
• 2 bay leaves
• 1 stick celery, roughly chopped
• 300g frozen peas
• crusty bread and butter, to serve

Directions

1. Put the gammon in a very large pan with 2 litres water and bring to the boil. Remove from the heat and drain off the water-this helps to get rid of some of the saltiness. Recover with 2 litres cold water and bring to the boil again. Put everything but the frozen peas into the pan and bring to the boil. Reduce to a simmer and cook for 1½-2½ hrs, topping up the water as and when you need to, to a similar level it started at. As the ham cooks and softens, you can halve it if you want, so it is all submerged under the liquid. When the ham is tender enough to pull into shreds, it is ready.
2. Lift out the ham, peel off and discard the skin. While it is still hot (wear a clean pair of rubber gloves), shred the meat. Remove bay from the soup and stir in the frozen peas. Simmer for 1 min, then blend until smooth. Add a splash of water if too thick, and return to the pan to heat through if it has cooled, or if you are making ahead.
3. When you are ready to serve, mix the hot soup with most of the ham-gently reheat if made ahead. Serve in bowls with the remaining ham scattered on top, and eat with crusty bread and butter.

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