Bulghar & Spinach Fritters With Eggs & Tomato Chutney

A better-for-you alternative to hash browns or potato cakes - topped with eggs and served with a fresh flavoured relish

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

Nutrition per serving

• Kcalories

  465

• Protein

  18g

• Carbs

  63g

• Fat

  16g

• Saturates

  3g

• Fibre

  4g

• Sugar

  30g

• Salt

  1g

Ingredients

• 100g bulgar wheat
• 250g spinach
• 2 tsp ground cumin
• 1 onion, finely chopped (reserve 2 tbsp for the chutney)
• 1 garlic clove, chopped
• 85g fresh breadcrumbs
• 5 eggs, 1 beaten
• 1 tbsp vegetable oil, plus extra
• For the chutney
• 5 tbsp sugar
• 50ml white wine vinegar
• 2 tbsp finely chopped onions (see above)
• 250g cherry tomatoes, halved or quartered
• salad leaves, to serve

Directions

1. First make the chutney. In a small saucepan, heat the sugar, vinegar and some salt. Boil for 1 min, then add the onion and tomatoes. Simmer for 1 min, then remove from the heat and set aside.
2. Boil the bulghar wheat in plenty of water until tender-about 5 mins. Drain well and tip into a bowl. Put the spinach in a colander and pour over boiling water from the kettle to wilt. Cool under the cold tap, then squeeze out as much water as you can. Chop and add to the bulghar with the cumin, onion, garlic and breadcrumbs. Tip half into a food processor and blitz until it forms a chunky paste. Return to the remaining half with the beaten egg and some seasoning. Mix together, then shape into 8 patties and chill until ready to cook.
3. Heat oven to 200C/180C fan/gas 6. Heat the oil in a wide frying pan, preferably non-stick, and fry the fritters in two batches until crisp on both sides. Meanwhile, lightly oil a 4-hole Yorkshire pudding tin and put in the oven to warm up for a few mins. Remove and carefully crack the remaining eggs into the holes, then bake for 3-4 mins until done to your liking. Use the tip of a knife to help lift out the eggs, then serve with the fritters, chutney and some salad leaves.

Read More

Chicken & Orange Salad

It's easy to get your five a day with this zesty fresh salad, full of vitamin C, fibre and folic acid.

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

Nutrition per serving

• Kcalories

  572

• Protein

  45g

• Carbs

  19g

• Fat

  36g

• Saturates

  5g

• Fibre

  10g

• Sugar

  17g

• Salt

  0.3g

Ingredients

• 150g pack green beans, trimmed
• 1 fennel bulb
• 1 large avocado
• 100g bag watercress, roughly chopped
• 2 oranges
• 2 tbsp olive oil
• 2 cooked chicken breasts, shredded

Directions

1. Cook the beans in a large pan of boiling salted water for 4-5 mins. Cool under cold water and put in a bowl. Finely slice the fennel bulb, cutting away the core.
2. Peel and slice the avocado and add to bowl with watercress. Peel the oranges, cut out the segments and add to bowl. Squeeze the rest of the orange juice into a bowl and mix with the olive oil to make a dressing. Toss salad in the dressing, scatter over chicken, then serve.

Read More

Easy Sweet & Sour Chicken

Make this easy sweet and sour chicken, everyone will love it

• Cooking Time Prep 5 mins - 10 mins
  Cook 15 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  305

• Protein

  36g

• Carbs

  38g

• Fat

  2g

• Saturates

  0g

• Fibre

  2g

• Sugar

  23g

• Salt

  1.63g

Ingredients

• 9 tbsp tomato ketchup
• 3 tbsp malt vinegar
• 4 tbsp dark muscovado sugar
• 2 garlic cloves, crushed
• 4 skinless and boneless chicken breast, cut into chunks
• 1 small onion, roughly chopped
• 2 red peppers, seeded and cut into chunks
• 227g 8oz can pineapples pieces in juice, drained
• 100g sugar snap peas, roughly sliced
• handful salted, roasted cashew nuts, optional

Directions

1. In a large microwaveable dish, mix the ketchup, vinegar, sugar and garlic thoroughly with the chicken, onion and peppers. Microwave, uncovered, on High for 8-10 minutes until the chicken is starting to cook and the sauce is sizzling.
2. Stir in the pineapple pieces and sugar snap peas and return to the microwave for another 3-5 minutes until the chicken is completely cooked. Leave to stand for a few minutes, then stir in the cashews, if using, and serve.

Read More

Cinnamon Porridge With Banana & Berries

Start the day in a superhealthy way with energy-boosting oats and fresh fruit

• Cooking Time Prep 15 mins
  Cook 5 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  266

• Protein

  12g

• Carbs

  53g

• Fat

  2g

• Saturates

  1g

• Fibre

  5g

• Sugar

  34g

• Salt

  0.24g

Ingredients

• 100g porridge oats
• ½ tsp cinnamon, plus extra to serve
• 4 tsp demerara sugar
• 450ml skimmed milk
• 3 bananas, sliced
• 400g punnet strawberries, hulled and halved
• 150g pot fat-free natural yogurt

Directions

1. In a medium-sized saucepan, mix the oats, cinnamon, sugar, milk and half the sliced bananas. Bring to the boil, stirring occasionally. Turn down the heat and cook for 4-5 mins, stirring all the time.
2. Remove and divide between 4 bowls, top with the remaining banana, strawberries, a dollop of yogurt and a sprinkle of cinnamon.

Read More

Smoked Haddock Kedgeree

The perfect breakfast if you've overindulged the night before - warm and comforting with a strong yet soothing seafood flavour

• Cooking Time Prep 35 mins - 45 mins
  
• Skill Level Easy
• Servings Serves 6

Nutrition per serving

• Kcalories

  471

• Protein

  34g

• Carbs

  62g

• Fat

  11g

• Saturates

  5g

• Fibre

  0g

• Sugar

  0g

• Salt

  3.23g

Ingredients

• 50g butter
• 1 medium onion, finely chopped
• 3 cardamom pods, split open
• ¼ tsp turmeric
• 1 small cinnamon stick
• 2 fresh bay leaves or 1 dried
• 450g basmati rice
• 1 litre/1¾ pints chicken stock or fish stock, ideally fresh
• 750g un-dyed smoked haddock fillet
• 3 eggs
• 3 tbsp chopped fresh parsley
• 1 lemon, cut into wedges, to garnish

Directions

1. Melt the butter in a large saucepan (about 20cm across), add the onion and cook gently over a medium heat for 5 minutes, until softened but not browned. Stir in the cardamom pods, turmeric, cinnamon stick and bay leaves, then cook for 1 minute.
2. Tip in the rice and stir until it is all well coated in the spicy butter. Pour in the stock, add 1?2 teaspoon salt and bring to the boil, stir once to release any rice from the bottom of the pan. Cover with a closefitting lid, reduce the heat to low and leave to cook very gently for 12 minutes.
3. Meanwhile, bring some water to the boil in a large shallow pan. Add the smoked haddock and simmer for 4 minutes, until the fish is just cooked. Lift it out on to a plate and leave until cool enough to handle. Hard-boil the eggs for 8 minutes. Flake the fish, discarding any skin and bones. Drain the eggs, cool slightly, then peel and chop.
4. Uncover the rice and remove the bay leaves, cinnamon stick and cardamom pods if you wish to. Gently fork in the fish and the chopped eggs, cover again and return to the heat for 2-3 minutes, or until the fish has heated through. Gently stir in almost all the parsley, and season with a little salt and black pepper to taste. Serve scattered with the remaining parsley and garnished with lemon wedges.

Read More

The Ultimate Makeover Shepherds Pie

Angela Nilsen works her magic on a classic and gives Shepherd's pie a superhealthy face-lift

• Cooking Time Prep 25 mins
  Cook 1 hr, 25 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  429

• Protein

  22g

• Carbs

  63g

• Fat

  12g

• Saturates

  4g

• Fibre

  11g

• Sugar

  15g

• Salt

  0.91g

Ingredients

• For the filling
• 1 tbsp rapeseed oil
• 1 onion, chopped
• 3-4 thyme sprigs
• 2 carrots, diced (total weight 300g/11oz)
• 250g lean minced lamb (we used 10% fat)
• 1 tbsp plain flour
• 1 tsp vegetable bouillon powder, made up to 350ml/12fl oz stock with boiling water
• 227g can chopped tomatoes
• 1 tbsp tomato purée
• 400g can green lentils with no added salt, drained
• 1 tsp Worcestershire sauce
• For the topping
• 650g Maris Piper or King Edward potatoes, roughly chopped
• 250g sweet potatoes, roughly chopped
• 2 tbsp half-fat crème fraîche
• 1 tbsp semi-skimmed milk

Directions

1. Heat the oil in a large, deep sauté pan or saucepan. Tip in the onion and thyme sprigs and fry for 2-3 mins. Then add the carrots and fry together for 5-8 mins, stirring occasionally until the vegetables start to brown. Stir in the mince to break it down. Fry for 1-2 mins until no longer pink. Stir in the flour, scraping the bottom of the pan in case the meat sticks, then cook for another 1-2 mins. Pour in the stock and stir until thickened. Stir in the tomatoes, tomato purée, lentils and Worcestershire sauce and season with pepper. Reduce the heat and simmer, covered, for 45 mins, stirring occasionally.
2. Meanwhile, prepare the topping. Drop all the potatoes into a large pan of boiling water. Bring back to the boil, then simmer for 12-15 mins or until the potatoes are tender. Drain well in a colander then tip back into the pan. Mash with a masher or, briefly, with an electric hand mixer until smooth. Beat in the crème fraîche and milk with a wooden spoon until light and fluffy. Heat oven to 200C/180C fan/gas 6.
3. Spoon the meat into a 1.5 litre pie dish and remove the thyme sprigs. Top with the mash and smooth over with a knife. Use a fork to create a ridged pattern on top. Place the dish on a baking sheet and bake for about 20-25 mins until piping hot and the filling starts to bubble around the edges. If the top is not brown enough, pop it under the grill for 5 mins or so until the mash is crisp and golden. Let it sit for 5 mins then serve.

Read More

Garlic Bacon Butties

You'll need good, crusty white bread for these instant hangover cures

• Cooking Time Prep 10 mins
  Cook 15 mins
• Skill Level Easy
• Servings Serves 6

Nutrition per serving

• Kcalories

  262

• Protein

  10g

• Carbs

  27g

• Fat

  14g

• Saturates

  7g

• Fibre

  1g

• Sugar

  4g

• Salt

  1.95g

Ingredients

• 6 rashers rindless back bacon
• 1 white country loaf
• butter, for spreading
• 3 tbsp tomato chutney
• 1 large garlic clove, peeled, cut in half

Directions

1. Heat a griddle or frying pan, then cook the bacon for 3 mins each side or until golden and crisp.
2. Cut 6 thick slices from the loaf and butter each one on one side. Spread the chutney evenly over 3 slices of the bread and top each with 2 rashers of bacon. Top with the other slices of bread, buttered side down, then press together well.
3. Return the butties to the pan over a medium heat (you'll have to do this in batches), then toast for 2-3 mins each side until golden. Remove from pan, then rub both sides with cut side of the garlic clove. Cut the butties in half and serve straight away.

Read More

Full English Potato Cake

Take time to start the day in style with a special breakfast of giant hash browns with bacon, eggs and tomato

• Cooking Time Prep 20 mins
  Cook 1 hr, 15 mins
• Skill Level Easy
• Servings Serves 6

Nutrition per serving

• Kcalories

  448

• Protein

  18g

• Carbs

  42g

• Fat

  23g

• Saturates

  7g

• Fibre

  4g

• Sugar

  3g

• Salt

  1.8g

Ingredients

• 1½ kg potatoes, diced into 1cm chunks
• 4 tbsp olive oil, plus extra for drizzling
• 6 spring onions, finely chopped
• 2 thyme sprigs, leaves stripped, plus 1 sprig left whole
• 25g butter, melted, plus extra for greasing
• 12 rashers streaky bacon
• 3 large plum tomatoes, halved
• cracked black pepper
• 6 medium eggs
• buttered toast, to serve
• brown and tomato sauce, tea and orange juice, to serve (optional)

Directions

1. Bring a big saucepan of salted water to the boil. Tip in the potatoes and simmer until almost tender, about 20 mins. Drain really well and steam dry for a few mins. Return to the pan and toss with 2 tbsp of the oil, the spring onions, thyme leaves and lots of seasoning.
2. Grease your largest baking tray with some melted butter and press the potatoes into it. Put a baking sheet on top and gently press down to squash the spuds into a cake. Cover and chill until ready for breakfast.
3. Heat oven to 220C/200C fan/gas 7. Drizzle the melted butter and remaining oil over the potato cake and bake for 30 mins until golden.
4. Add the bacon in a few piles and bake for another 15 mins. Dot over the tomato halves and the remaining thyme sprig, sprinkle with plenty of pepper, then crack the eggs among the gaps and bake for 5-8 mins, depending how you like your eggs.
5. To serve, cut the potato cake into portions and pile onto 6 plates, along with the eggs, bacon, tomatoes and some buttered toast. Serve with brown and tomato sauce, tea and orange juice, if you like.

Read More

Breakfast Smoothie

Make the most of the berry season with a glass of fruity goodness

• Cooking Time Prep 5 mins
  
• Skill Level Easy
• Servings Serves 1

Nutrition per serving

• Kcalories

  123

• Protein

  2g

• Carbs

  29g

• Fat

  0g

• Saturates

  0g

• Fibre

  3g

• Sugar

  0g

• Salt

  0.02g

Ingredients

• 1 small ripe banana
• about 140g blackberries, blueberries, raspberries or strawberries (or use a mix), plus extra to serve
• apple juice or mineral water, optional
• runny honey, to serve

Directions

1. Slice the banana into your blender or food processor and add the berries of your choice. Whizz until smooth. With the blades whirring, pour in juice or water to make the consistency you like. Toss a few extra fruits on top, drizzle with honey and serve.

Read More

The Ultimate Makeover Full English Breakfast

Angela Nilsen makes a healthier version of an iconic English meal - without losing the nostalgia

• Cooking Time Prep 5 mins
  Cook 20 mins
• Skill Level Easy
• Servings Serves 2

Nutrition per serving

• Kcalories

  618

• Protein

  37g

• Carbs

  37g

• Fat

  37g

• Saturates

  11g

• Fibre

  5g

• Sugar

  21g

• Salt

  3.05g

Ingredients

• 4 rashers good-quality lean unsmoked back bacon
• 4 brown-cap portabello mushrooms
• 12-16 cherry tomatoes on the vine, room temperature
• 6 tsp olive oil
• 2 slices granary or wholegrain bread, cut on the diagonal
• 2 good-quality free-range pork sausages, minimum 86% pork
• 2 free-range, omega-3 rich eggs, room temperature
• few drops cider vinegar
• 2 x 100ml / 3½ fl oz glasses freshly-squeezed orange juice, plus 1 orange cut into wedges
• handful fresh blueberries (about 50g/2oz)

Directions

1. Lay the bacon, mushrooms and tomatoes on a foil-lined tray. Brush the tops of the mushrooms with 3 tsp of the oil and both sides of the bread with the remaining oil. Set aside. Heat the grill to very hot. Lay the sausages on a small foil-lined tray (best not to prick good-quality sausages or they may lose moisture). Grill for about 10 mins until cooked, turning occasionally.
2. Meanwhile, three-quarters fill a small pan, and a wide, deep sauté pan with water. Bring both to the boil. Lower an egg into the small pan and remove after 30 secs. Crack the egg into a cup. Add vinegar to the larger pan then, using a wire whisk, swirl the water around to create a whirlpool. Remove the whisk and slowly tip the egg into the centre of the whirlpool (see top picture). When the water comes back to the boil, remove the pan from the heat, cover and leave for 3 mins, then remove the egg. Place in a bowl of warm water while you cook the other egg-or cook both eggs an hour ahead, leave in a bowl of iced water, then reheat for 1½ mins in simmering water before serving.
3. Meanwhile heat a griddle pan to very hot. Place the tomatoes, bacon and mushrooms under the grill for 3-4 mins without turning. At the same time, lay the bread on the griddle pan, cook until crisp, about 1 min each side. Drain everything on kitchen paper.
4. Remove the eggs with a slotted spoon and drain briefly on a cloth. Arrange everything on a plate and serve with the juice and fruit.

Read More