Courgette Feta & Mint Salad

Four ingredients and ten minutes is all you need to make this stunningly simple Med-style green salad

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

Nutrition per serving

• Kcalories

  152

• Protein

  10g

• Carbs

  4g

• Fat

  11g

• Saturates

  7g

• Fibre

  1g

• Sugar

  3g

• Salt

  1.9g

Ingredients

• 2 courgettes
• 100g bag rocket leaves
• 200g pack feta cheese (or vegetarian alternative), crumbled
• bunch mint, leaves picked

Directions

1. Peel the courgettes into long ribbons with a potato peeler. Arrange with the rocket on a large platter. Scatter over the feta and mint leaves, and drizzle on your favourite dressing.

Read More

New Potato & Tamarind Salad

Tamarind is commonly used to flavour potatoes in India, and makes this low-fat salad authentic and punchy

• Cooking Time Prep 15 mins
  Cook 25 mins
• Skill Level Easy
• Servings Serves 6

Nutrition per serving

• Kcalories

  196

• Protein

  5g

• Carbs

  42g

• Fat

  1g

• Saturates

  0g

• Fibre

  3g

• Sugar

  15g

• Salt

  0.1g

Ingredients

• 1½ tbsp tamarind pulp or paste
• 50g golden muscovado sugar
• 1 tbsp ground cumin
• thumb-sized piece ginger, chopped
• 1.2kg new potatoes
• 3 tbsp natural low-fat yogurt
• 4 tbsp chopped coriander

Directions

1. To make the dressing, put the tamarind pulp in a small pan, pour over 75ml boiling water and add the sugar, cumin and ginger. Simmer, without a lid, until the dressing thickens and becomes syrupy, about 10-15 mins. It should have a pleasant tang-add extra sugar if needed.
2. While the tamarind is cooking, bring a large pan of salted water to the boil and add the potatoes. Return to the boil and cook for 15 mins until tender. Drain, then cool slightly before halving them. Transfer to a big mixing bowl and spoon over the dressing, gently stirring to make sure the potatoes are well coated. Drizzle over the yogurt, scatter over the coriander, and serve warm or at room temperature.

Read More

Caponata

A quintessentially Sicilian veggie dish of aubergines, tomatoes, raisins, capers and pine nuts - serve with toasted ciabatta

• Cooking Time Prep 35 mins
  Cook 1 hr, 15 mins
• Skill Level Easy
• Servings Serves 6 - 8

Nutrition per serving

• Kcalories

  235

• Protein

  4g

• Carbs

  20g

• Fat

  15g

• Saturates

  2g

• Fibre

  5g

• Sugar

  8g

• Salt

  0.4g

Ingredients

• For the caponata
• 100ml olive oil
• 3 large aubergines, cut into 2cm cubes
• 2 long shallots, chopped
• 4 large plum tomatoes, chopped
• 2 tsp capers, soaked if salted
• 50g raisins
• 4 celery sticks, sliced
• 50ml red wine vinegar
• handful toasted pine nuts and basil leaves
• For the bruscetta
• 8 slices ciabatta
• olive oil, for drizzling
• 1 garlic clove

Directions

1. Pour the olive oil into a large heavybased saucepan or casserole, place over a medium heat and add the aubergines. Cook for a good 15-20 mins until they are soft. Scoop the aubergines out of the pan-you should be left with some olive oil. Add the shallots and cook for about 5 mins until they are soft and translucent. Add the tomatoes and cook slowly, so they break down and turn to a soft mush, then add the aubergines back to the pan. Now put in the capers, raisins, celery and vinegar, season well and cover with a lid. Cook over a low heat for 40 mins, until all the vegetables are soft. Stir gently so it doesn't break up too much; the stew should smell sweet and sour.
2. When the caponata is cooked, leave to cool slightly while you make the bruschetta. Heat a griddle pan, drizzle the bread with olive oil and griddle until toasted and lightly charred on both sides, then rub with a garlic clove and season. Serve the warm caponata scattered with the basil leaves and pine nuts, with bruschetta on the side.

Read More

Mixed Bean & Wild Rice Salad

Reach into your storecupboard for pulses and sweetcorn to form the base for this simple side with hot, sweet dressing

• Cooking Time Prep 10 mins
  Cook 25 mins
• Skill Level Easy
• Servings Serves 6 - 8

Nutrition per serving

• Kcalories

  367

• Protein

  12g

• Carbs

  74g

• Fat

  2g

• Saturates

  0g

• Fibre

  8g

• Sugar

  11g

• Salt

  1.2g

Ingredients

• 375g rice mix, we used brown basmati & wild rice
• 2 x 400g cans mixed beans, drained and rinsed
• 340g can sweetcorn, drained
• 1 small red onion, finely sliced
• 2 red peppers, deseeded and diced
• zest and juice 1 lime
• 2 tsp honey
• 1 red chilli, deseeded and finely sliced
• small bunch coriander, leaves picked

Directions

1. Cook rice following pack instructions. Once cooked, rinse under cold water to cool down. Once cold combine in a bowl with the beans, sweetcorn, onion and red peppers.
2. Mix the lime zest and juice, honey and chilli. Pour over the rice mixture and mix well, then season to taste. Stir through the coriander leaves just before serving.

Read More

Broad Bean Pea & Orzo Salad

Serve rice-like pasta grains with peas and beans, basil and a soured cream and Parmesan dressing

• Cooking Time Prep 10 mins
  Cook 8 mins
• Skill Level Easy
• Servings Serves 6 - 8

Nutrition per serving

• Kcalories

  334

• Protein

  15g

• Carbs

  53g

• Fat

  7g

• Saturates

  4g

• Fibre

  7g

• Sugar

  4g

• Salt

  0.1g

Ingredients

• 375g orzo or small pasta shapes
• 250g peas, fresh or frozen
• 250g podded broad beans, fresh or frozen
• 140g half-fat soured cream
• zest 1 lemon, plus 2 tbsp juice
• 1 tbsp grated parmesan, or vegetarian alternative
• small handful basil, torn

Directions

1. Cook pasta following pack instructions, then drain and rinse under cold running water. Drain again. Cook the peas and beans in another pan of boiling water for 3 mins, before draining and cooling. Peel the beans, if you have time, and stir the vegetables through the pasta.
2. Mix the soured cream, lemon juice and Parmesan, and season. Mix through the pasta then, just before serving, scatter with the lemon zest and basil.

Read More

Summer Sauteed Potatoes

Lift your traditional roasties with lemon, bay, garlic and parsley for a versatile accompaniment with a crisp finish

• Cooking Time Prep 10 mins
  Cook 45 mins
• Skill Level Easy
• Servings Serves 6

Nutrition per serving

• Kcalories

  277

• Protein

  6g

• Carbs

  41g

• Fat

  10g

• Saturates

  2g

• Fibre

  5g

• Sugar

  2g

• Salt

  0.1g

Ingredients

• 1½ kg potatoes, cut into small chunks
• 4 tbsp rapeseed oil
• 1 tbsp butter
• 4 bay leaves
• 2 garlic cloves (don't worry about peeling)
• zest 1 lemon
• small bunch parsley, chopped

Directions

1. Place the potatoes in a large pan, cover with water and bring to the boil. Simmer for 5-8 mins until starting to soften but not falling apart. Drain and leave to steam-dry in the colander for a few mins.
2. Heat the oil and butter in a large frying pan. Scrunch up the bay leaves in your hands and add them to the pan along with the whole garlic cloves. Once the potatoes are dry, tip into the pan and season. Toss them in the pan and cook over a medium-high heat for 20-25 mins, turning often, using a fish slice so you don't break them up.
3. When the potatoes are crisp and golden, grate the lemon zest straight over and cook for 1-2 mins more. Taste for seasoning, then scatter with parsley and serve.

Read More

Barbecue Sauce

Learn how to make superb barbecue sauce and wow your barbie guests - it's incredibly moreish

• Cooking Time Prep 10 mins
  Cook 20 mins - 25 mins
• Skill Level Easy
• Servings Makes 450ml/16fl oz

Nutrition per serving

• Kcalories

  19

• Protein

  0g

• Carbs

  4g

• Fat

  0g

• Saturates

  0g

• Fibre

  0g

• Sugar

  4g

• Salt

  0.06g

Ingredients

• 1 tbsp olive oil
• 1 onion, finely chopped
• 400g can chopped tomatoes
• 3 garlic cloves, finely chopped
• 85g brown sugar
• 3 tbsp malt vinegar
• 2 tbsp Worcestershire sauce
• 1 tbsp tomato purée

Directions

1. Heat oil in a saucepan and add the onion. Cook over a gentle heat 4-5 mins, until softened. Add remaining ingredients, season and mix. Bring to the boil, then reduce heat and simmer for 20-30 mins, until thickened. For a smooth sauce, simply whizz the mixture in a food processor or with a hand blender for a few seconds.

Read More

Olive Bread Swirls

These delicious savoury rolls make an excellent side dish for a lunch party

• Cooking Time Prep 20 mins - 25 mins
  Cook 20 mins - 25 mins
• Skill Level Moderately easy
• Servings Makes 12

Nutrition per serving

• Kcalories

  258

• Protein

  6g

• Carbs

  38g

• Fat

  10g

• Saturates

  1g

• Fibre

  3g

• Sugar

  1g

• Salt

  1.05g

Ingredients

• 500g strong white flour, plus extra for rolling
• 1 tsp salt
• 7g sachet easy-blend dried yeast
• 6 tbsp extra-virgin olive oil, plus a little for brushing
• small bunch of basil
• 170g pitted black olives (about 200g unpitted weight)
• 1 garlic clove, crushed
• 4 tinned anchovies (optional)
• 50g pitted green olives

Directions

1. In a large bowl, mix the flour, salt, yeast, 1 tbsp olive oil and 300ml warm water, to make a soft dough. Knead by hand for 10 mins or with the dough hook in a food processor or mixer for 5 mins. Put the dough back in the cleaned out mixing bowl, then cover the bowl with oiled cling film. Leave to rise for an hr in a warm place until doubled in size.
2. Meanwhile, make the filling. Discard any tough basil stalks (leave tender ones on) and put in a mini food processor or hand blender beaker with the black olives. Add 4 tbsp olive oil, the garlic and the anchovies, if using. Whizz to a rough paste.
3. Heat oven to 220C/200C fan/gas 7. Line a shallow baking tin about 30 x 20cm with non-stick paper. On a floured worktop, roll out the dough to a rectangle roughly 30 x 40cm. Spread the olive paste all over and arrange the whole green olives in a line down one of the short edges. Roll up the dough like a Swiss roll, starting at the short olive-encrusted end to make a sausage shape.
4. Cut the dough into 12 slices, then carefully lift each one into the tin, to make 4 rows of 3 swirl shapes. Lightly brush all over with the remaining olive oil. Loosely cover with cling film, then leave to rise for 20 mins or so, until slightly puffed up and filling the tin. Cook for 20-25 mins until golden, then leave to cool in the tin.

Read More

Crunchy Coleslaw

Lighten up your meal with this healthy, Asian-influenced side dish

• Cooking Time Prep 35 mins
  
• Skill Level Easy
• Servings Serves 8

Nutrition per serving

• Kcalories

  83

• Protein

  3g

• Carbs

  8g

• Fat

  5g

• Saturates

  1g

• Fibre

  5g

• Sugar

  5g

• Salt

  0.2g

Ingredients

• 1 celeriac, about 750g, sliced into thin matchsticks
• 2 large carrots, sliced into thin matchsticks
• 4 spring onions, very finely sliced
• 2 bok choi, shredded
• 200g frozen peas, cooked and cooled
• handful flat-leaf parsley, chopped
• handful coriander, chopped
• For the dressing
• juice ½ lime
• 3 tbsp sunflower oil, groundnut or corn oil
• 2 tbsp white wine vinegar

Directions

1. Put the dressing ingredients into a bowl, whisk well, then set aside. The dressing can be made a day ahead. Mix together the celeriac, carrots, spring onions, bok choy and peas. Sprinkle with a little salt, mix again and leave to stand for 5 mins.
2. Pour the dressing over the vegetables and mix well. Stir in the parsley and coriander just before serving.

Read More

Green Beans & Radishes With Shallot Dressing

Give your side dish some lightness and crunch with thinly sliced radish, then dress with mustard and lemon

• Cooking Time Prep 10 mins
  Cook 5 mins
• Skill Level Easy
• Servings Serves 6

Nutrition per serving

• Kcalories

  48

• Protein

  2g

• Carbs

  4g

• Fat

  3g

• Saturates

  0g

• Fibre

  3g

• Sugar

  3g

• Salt

  0.3g

Ingredients

• 500g fine green beans, trimmed
• 1 banana shallot, finely diced
• 1 tbsp Dijon mustard
• 1 tbsp rapeseed oil
• juice ½ lemon
• 250g pack radishes, thinly sliced

Directions

1. Boil a large pan of water. Tip in the beans and cook for 4-5 mins until just tender. Meanwhile, mix the shallot, mustard, oil and lemon juice with a little salt and pepper. Drain the beans well, then toss with the radishes and dressing. Serve warm.

Read More