EASYSWAPS
Forthestew,
insteadofthe
chickpeasuse
anothertinned
pulsesuchas
cannelliniorbutter
beans.Ifyoucan’t
findorzo(a
rice-shapedpasta),
swapitforspelt,
whichcooksinthe
sametime.Ifyou
don’tlikeordon’t
havesaffron,leave
itoutoradd1 tsp
smokedpaprika
instead.A ndthe
meatdoesn’tneed
tobechicken– you
canuseanyleftover
meatyouhavein
the fridge.
Saffronchickenstew
withgreens&chickpeas
SERVES 4. HANDS-ON TIME 30 MINTherecipeisa useful
blueprintthat’sopentoyour
interpretation.Seetheswaps
(below) for other ideas.- 1 tbspoliveoil
- 1 onion,finelychopped
- 1 carrot,finelychopped
- 4 garliccloves,sliced
- Pinchsaffron
- 1 litrechicken stock
- 200gorzo
- 500gcookedchicken,shredded
- 200gslicedgreens,suchas
springgreens,cabbage,kale... - 400gtinchickpeas, drained and
rinsed - Smallhandfulflatleafparsley,
roughly chopped (optional)
1 Puta largepanovera medium-
highheat,adda littleoilandfry
theonionandcarrotforabout
8-10minutesuntilsoftened.Stir
inthegarlicandfryforanother
minuteorso,thenadd the saffron
andchickenstock.
2 Bringtoa rapidboil,addthe
orzo,thenturntheheattolow-
medium.Partiallycoverthepan,
thencookfor 10 minutes,stirring
regularly,untiltheorzoisal
dente(stillwithsomebite).
3 Stirinthechicken,greensand
chickpeasandheatthroughuntil
thegreenshavewilted.Season
totaste,thenservethestewin
warmedbowlswitha little
parsleyontop,if youlike.
PERSERVING567kcals,15.9gfat
(3.7gsaturated),53gprotein,
55.2gcarbs(7.2gsugars),
0.7g salt, 10.2g fibreSichuan‘late night’
noodles
SERVES 4. HANDS-ON TIME 30 MINNoodlesaremyperfect
cravingattheendofanevening,
andthisrecipeisloadedwith
easyingredients,richflavours
anda kickfromthe sichuan
peppercorns.- 1 tbspsunfloweroil
- 340gBritishbeeforporkmince
- 2 garliccloves,crushed
- 1 redchilli,thinlysliced
- 1 tbspChinesefivespicepowder
- 2 tspsichuan peppercorns,
crushed - 1 tbsplight brown muscovado
sugar - 2 tbsphoisinsauce
- 2 tbspsoysauce
- 2 tbspcrunchypeanut butter
- 2 pakchoi,halved
- 400gcookedflatricenoodles(or
usestraighttowoknoodles) - 2 springonions,finelychopped
- Smallhandfulfresh coriander
leaves,chopped - Handful peanuts, chopped
1 Heata largenon-stickpanorwok
overa mediumheatwith½tbsp
oil,addtheminceandfryfor5-6
minutesuntilwellbrownedandany
liquidhascookedoff.Stirinthe
garlic,chilli,fivespice,sichuan
peppercornsandsugar.Cookuntil
sizzlingandcombined.Putona
plateandkeepwarm.Keepthepan.
2 Ina smallbowl,whiskthehoisin,
soyandpeanutbutterwith100ml
watertocreatea smoothsauce.
3 Heattheremainingoilinthepan
and,whensmokinghot,addthepak
choiandfryuntiljusttender.Add
thenoodlesandpeanutsauce,then
fryuntilthenoodlesarewarmed
throughandthesauceisbubbling.
4 Servethenoodlesinbowlstopped
withthewarmspicedmeat,
sprinkledwiththespringonions,
corianderandpeanuts.
PERSERVING443kcals,23.8gfat
(7.5gsaturated),23.4gprotein,
36.9gcarbs(13.2g sugars), 1.6g salt,
1.9g fibre →One-panvegetablelasagne
SERVES 4. HANDS-ON TIME 30 MIN- 2 tbspoliveoil
- 2 smallonions,finelychopped
- 3 garliccloves,crushed
- 3 courgettes,chopped
- 250gbuttonmushrooms,sliced
- 400gtinchoppedtomatoes
- 200gbabyleafspinach
- 400gfreshlasagne sheets, sliced
intostrips - Handfulfreshbasilleaves,torn
- 80gparmesan(orvegetarian
alternative),grated - 2 x 125gmozzarella balls,
sliced
YOU’LLALSONEED...- Largeshallowhob-safecasserole
or ovenproof sauté pan
1 Heattheoilinthepan.Addthe
onionsandfryovera mediumheat
for5-10minutes,thenaddthegarlic
andcookfor1 minutemore.
2 Addthecourgettesand
mushrooms,increasetheheatand
fryfor5 minutesoruntillightly
browned.Addthetomatoesand
400mlboilingwater,thenseason.
Bringtoa simmerandcookfor
10 minutesovera mediumheat.
3 Heatthegrilltohigh.Stirthe
spinachandpastaintothepanin
batches.Oncethespinachhas
wilted,stirinthebasil,mostofthe
parmesanandhalfthemozzarella.
Scatterovertherestofthecheese,
thengrillfor3-5minutesuntil
meltyandbubbling.Leavefor
a fewminutesbeforeserving.
PERSERVING654kcals,28.2gfat
(14.2gsaturated),35.9gprotein,
68.5gcarbs(12g sugars), 1.1g salt,
8.1g fibre70 deliciousmagazine.co.uk