Mix up your after work suppers with these speedy ideas
Are you one of the 60% of people who cooks the same seven dishes on rotation every week? If so, it's time to consult some of the brilliant Jamie Oliver's new post-work perfect recipes, from his new book, Everyday Super Food (Hardcover, RRP £26, Penguin Random House).
With a focus on fast, fresh and feel-good food, these ideas are designed to get you through the week.
Take one of these for a spin soon, and let us know how you get on via Twitter, @Homemade.
1. Chicken and sweet potato cacciatore, mushrooms, tomatoes, olives, bread
This truly comforting one-pan supper contains three of our five-a-day, and the chicken fulfils half of our daily vitamin B12 needs, helping us make healthy red blood cells.
Serves: 4 | Ready in: 1 hour 20 minutes | Cooking time: 1 hour | Prep time: 20 minutes
- 1 leek
- 4 cloves of garlic
- 2 rashers of higher-welfare smoked pancetta
- 2 sprigs fresh rosemary
- Olive oil
- 2 fresh bay leaves
- 1 onion
- 600g sweet potatoes, or half a butternut squash
- 100g chestnut mushrooms
- 2 x 400g tin plum tomatoes
- 250ml Chianti or other good red wine
- 4 free-range chicken thighs, bone in
- 8 black olives, stone in
- 200g seeded whole meal bread
1. Preheat the oven to 190°C, 170˚C fan, gas mark 5. Slice the leek, peel and slice the garlic. Place a large ovenproof casserole pan on a medium heat. Finely slice the pancetta, pick and finely chop the rosemary leaves, then place both in the pan with 1 tablespoon of oil and the bay leaves. Stir regularly for 2 minutes, then add the garlic, followed by the onion and leek. Cook for 10 minutes, stirring regularly.
2. Meanwhile, chop the squash or sweet potato (wash first) into bite-size chunks, leaving the skin on and discarding any squash seeds. I like to cut the stalk and face off the mushrooms because it looks nice – just add the trimmings straight to the pan, along with the whole mushrooms and chopped squash or sweet potato. Remove and discard the chicken skin and add the chicken to the pan. Pour in the wine and let it reduce slightly, then add the tomatoes and break them up with a wooden spoon. Half-fill each tin with water, swirl about, pour into the pan and mix it all together. Destone the olives, then poke them into the stew.
3. Bring to a gentle simmer, then transfer to the oven to cook for 1 hour, or until thick, delicious, the chicken falls off the bone and the squash or sweet potato is lovely and tender. Season to perfection, then serve with bread to mop up that tasty sauce.
Calories: 421kcal, fat: 12.2g, sat fat: 2.7g, protein: 25.2g, carbs: 45.1g, sugar: 17.1g, fibre: 9.1g
2. Tasty fish tacos with game-changing kiwi, lime and chilli salsa
Just one haddock fillet provides us with a source of seven different essential vitamins and minerals, plus this colourful dish gives us three of our five-a-day.
Serves: 2 | Ready in: 35 minutes | Cooking time: 10 minutes | Prep time: 25 minutes
- 100 grams plain wholemeal flour
- 2 ripe kiwi fruit
- 4 spring onions
- 1 fresh jalapeño or green chilli
- 1 bunch of fresh coriander (30g)
- 2 limes
- Tabasco chipotle sauce
- 1/4 of a small red cabbage (150g)
- 1 tablespoon red wine vinegar
- 1/2 of an orange
- 1 red or yellow pepper
- 2 x 120g fillets of firm white fish, such as haddock, skin on, scaled and pin-boned, from sustainable sources
- olive oil
- 2 tablespoons natural yogurt
1. In a bowl, mix the flour and a pinch of sea salt with 60ml of water to form a dough. Knead for a couple of minutes, then put aside. Peel the kiwi fruit, cut in half and put into a large dry non-stick frying pan on a medium heat with the green halves of the spring onions and the deseeded chilli. Lightly scald it all, turning every now and again, then place in a blender with half the coriander, the juice of 1 lime and a few shakes of chipotle Tabasco. Blitz until smooth, then taste and season to perfection. Very finely slice the red cabbage, ideally on a mandolin (use the guard!), scrunch with the remaining coriander leaves and the vinegar and orange juice, then season to perfection.
2. To make your tacos, divide the dough into four balls and roll out each one thinly. Cook each through in a non-stick pan for just 1 minute on each side until soft, turning when you see bubbles. Cover with a tea towel to keep warm.
3. Slice up the whites of the spring onions. Deseed the pepper and cut into 1cm dice. Slice the fish into 2cm strips, then toss with the spring onion, pepper and 1 tablespoon of oil. Return the pan you used for your tacos to a high heat and cook the fish mixture for around 4 minutes, or until the fish is cooked through and lightly golden. Divide the yogurt, fish and veg between your warm tacos. Serve with the dressed red cabbage, that killer salsa and lime wedges for squeezing over, then devour!
Calories: 418kcal, fat: 10.6g, sat fat: 1.8g, protein: 35.2g, carbs: 48.3g, sugar: 16.8g, fibre: 8.4g
3. Skinny carbonara, smoky bacon, peas, almonds and basil
Humble little peas are a source of nine different micronutrients, and are especially high in thiamin, a B vitamin that helps our hearts to function properly.
Serves: 2 | Ready in: 20 minutes | Cooking time: 10 minutes | Prep time: 10 minutes
- 200g freshly podded or frozen peas
- 1 tablespoon flaked almonds
- 1 small clove of garlic
- ½ a bunch of fresh basil (15g)
- 15g parmesan cheese
- 1 lemon
- 150g wholewheat spaghetti
- 1 rasher of higher-welfare smoked streaky bacon
- olive oil
- 1 large free-range egg
- 100g fat-free natural yogurt
1. Put a pan of boiling salted water on the heat for your pasta, dunk a sieve containing the peas into the water for just 30 seconds, then put aside, leaving the pan on the heat. Very lightly toast the almonds in a dry non-stick frying pan on a medium heat, then blitz until fine in a food processor. With the processor still running, peel and drop in the garlic, a pinch of sea salt, the basil leaves, the finely grated parmesan and the lemon juice. Blitz until it comes together, then pulse in the peas, to try and keep a bit of texture.
2. Cook the pasta in the boiling salted water according to the packet instructions. Meanwhile, very finely slice the bacon and fry slowly in the frying pan with 1 teaspoon of oil on a medium-low heat until golden and crispy, then use a slotted spoon to transfer to kitchen paper, so the flavoursome fat stays in the pan. Scoop in three-quarters of your pea mixture to heat through.
3. Whisk the egg and yogurt together well. When the pasta’s done, reserving a mugful of cooking water, drain the pasta and toss straight into the pea pan, mixing well, then take the pan off the heat (this is very important, otherwise the egg will scramble when you add it, and we don’t want that). Pour in the egg mixture and toss until evenly coated, silky and creamy, loosening with cooking water if needed. Taste and season to perfection, and serve topped with the remaining pea mixture and the crispy bacon. It might be skinny, but it’s beautifully light and delicious. Enjoy!
Calories: 493kcal, fat: 16.4g, sat fat: 5.2g, protein: 27g, carbs: 63.6g, sugar: 9.2g, fibre: 11.5g
Everyday Super Food (Hardcover, RRP £26, Penguin Random House)
Recipes and descriptions taken directly from Jamie Oliver's book, Everyday Super Food. Homemade has produced this article for information purposes only and it should not be viewed as a replacement for any kind of nutritional advice.
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