40 bbcgoodfood.com APRIL 2020
Pork & aubergine
noodle stir-frySERVES2, plus 2 lunchboxes
PREP 10 minsCOOK 35 minsEASY(^1) / 2 tbsp groundnut oil
100g lean pork mince
1 aubergine, cut into small cubes
2 nests medium egg noodles
(about 100g)
1 tbsp low-salt soy sauce
3 tbsp rice vinegar
(^1) / 2 tbsp corn lour
large piece of ginger, peeled and
(^1) / 2 grated, (^1) / 2 cut into matchsticks
3 garlic cloves, crushed
(^1) / 2 -1 red chilli, inely chopped
bunch of spring onions, inely sliced
2 pak choi, leaves separated
or sliced
QHeat the oil in a wok or high-sided
frying pan and fry the mince for
5-8 mins, until brown and starting
to crisp at the edges. Add the
aubergine and stir-fry for another
15 mins until soft and translucent.
Ricotta, broccoli,
& new potato frittata
SERVES2, plus 2 lunchboxes
PREP 5 minsCOOK 25 minsEASYV
100g new potatoes
200g long-stem broccoli
200g green beans, trimmed
and halved
400g can mixed beans, drained
3 tsp rapeseed oil
2 garlic cloves, crushed
pinch of chilli lakes, cumin
seeds or fennel seeds
4 large eggs
50g ricotta
1 tsp sherry vinegar
(^1) / 2 small bunch of basil, roughly
chopped (optional)
QBoil the potatoes for 10-15 mins
until tender. Add the broccoli for the
last 2 mins of cooking. Drain and
thickly slice the potatoes.
QMeanwhile, put the green beans
and mixed beans in a pan and cover
with water. Bring to a simmer and
cook for 3-4 mins, or until the green
beans are tender. Drain and leave
to steam-dry in the pan.
QHeat the grill to high. Heat 2 tsp
of the oil in a medium non-stick
frying pan and fry the garlic for
1 min, then add the chilli flakes
or cumin or fennel seeds and cook
for 1 min more. Add the potatoes,
broccoli and seasoning, and toss
to coat in the flavoured oil.
QBeat the eggs in a jug, season
and pour over the potato mix.
Cook over a medium heat for
2 mins, or until the base is set.
Dollop teaspoons of the ricotta
on top, then grill for 4-5 mins
until cooked through.
QMeanwhile, drizzle another 1 tsp
oil over the bean mixture with the
vinegar. Stir in the basil, if using,
and season. Slice the frittata into
four wedges, and serve two with half
the bean salad on the side. Chill the
remaining wedges and bean salad to
use in the lunchboxes on page 43.
GOOD TO KNOWhealthy•low cal• ibre
- 2 of 5-a-day•gluten free
PER SERVING226 kcals•fat 10g•saturates 3g•
carbs 14g• sugars 3g• ibre 7g• protein 16g• salt 0.3g
QMeanwhile, cook the noodles
following pack instructions, then
drain. Mix the soy sauce, vinegar,
cornflour and 2 tbsp water together
in a small bowl and set aside.
QAdd the grated ginger and ginger
matchsticks, the garlic and chilli to
the mince and stir-fry for a minute
before adding the spring onion and
pak choi. Stir-fry for another few
minutes before adding the sauce.
Bring to a bubble and cook until the
sauce has thickened slightly and
coats the aubergine. Scoop half the
stir-fry into a bowl and leave to
cool – turn to page 42 to find out
how to use this in a lunchbox.
QToss the drained noodles with the
remaining stir-fry in the wok until
the noodles are coated in the sauce.
Divide between warmed bowls.
GOOD TO KNOWhealthy•low fat•low cal•
ibre•2 of 5-a-day
PER SERVING229 kcals•fat 4g•saturates 1g•
carbs 34g•sugars 8g• ibre 7g• protein 12g- salt 0.8g