32 The Times Magazine
SAUCY, SPEEDY SPAG BOL
Serves 4
This speedy method, all in one pan, is
a game changer.
- Spray oil
- 1 onion, very finely chopped
- 500g lean minced beef (less than
5 per cent fat) - 3 garlic cloves, crushed
- 1 large carrot, peeled, very finely chopped
- Salt and pepper
- 1 tbsp dark soy sauce
- 1 tbsp Italian seasoning
- 500ml tomato passata
- 500ml hot beef stock
- 250g spaghetti, broken in half
- Salt and pepper
To serve
- Parsley or basil leaves
- Parmesan cheese, grated
- Spray a sauté pan (with a lid) with oil, then
fry the onion, minced beef, garlic and carrot
for 8 minutes, stirring and breaking up any
clumps in the meat (I use a wooden spoon
for this). - Stir in salt and pepper, the soy sauce and
Italian seasoning. Pour in the passata and
hot stock and bring to the boil. - Add the broken spaghetti to the sauce,
make sure it’s all submerged and simmer fast
for 15 minutes. Give it the occasional stir with
a wooden spoon and try to shuffle the pasta to
prevent it from sticking together (make sure it
stays submerged, though). Place the lid on for
the final 5 minutes of cooking.
- Stir well and test that the spaghetti is
cooked through. If it isn’t quite cooked and
the pan is a little dry, add a splash of boiling
water, pop the lid on and cook for a few
more minutes before checking again. - Serve scattered with herbs and parmesan.
FANCY CHICKEN KIEVS
Serves 2
Just a few simple ingredients creates
something that feels utterly indulgent.
- 2 skinless chicken breasts
- 40g garlic and herb roulé soft cheese
- 4 slices of prosciutto
- Spray oil
- 220g cherry tomatoes on the vine
- 125g asparagus spears, woody ends
trimmed away - Coarse sea salt
- Preheat the oven to 190C (non-fan 210C).
- Slice the chicken breasts down the middle
lengthways, being sure only to slice halfway
through. Stuff each breast with half of the
cheese. Wrap each stuffed breast in 2 slices of
prosciutto, paying attention to cover the split
that contains the cheese.
- Spray a baking tray or shallow oven dish
with oil and lay the chicken breasts in it. Place
the tomatoes (still on the vine) in the dish and
spray with a little extra oil. - Roast for 15 minutes. Remove the tray from
the oven, place the asparagus around the
chicken and tomatoes, then roast for a further
10 minutes. - Check that the chicken is cooked through
(slice through the thickest part and check for
any sign of pink; roast for a final few minutes
if it is not ready before checking again). Place
on warmed plates. Grind a little salt over the
asparagus and tomatoes and spoon any juice
left in the tray around the chicken, then serve.
NOTE Other vegetables you could add to roast
in this bake are red onions, field mushrooms,
courgettes, peppers and fennel (add these
with the chicken in step 3), or green beans,
cauliflower and Tenderstem broccoli (add
these with the asparagus in step 4). n
Extracted from The
Slimming Foodie in One
by Pip Payne (Aster, £20)
5 6
THE MINI PULLOUT
CALS 469
COOK
25 MINS
CALS 351
COOK
25 MINS
‘This speedy method of making spag bol, all in one pan, is a game changer’