2019-06-01_Healthy_Food_Guide_UK_(2)

Samosas

prep 10 mincook 20 min

makes 6 vegetarian

gluten free

2 mediumpotatoes,peeled and

cutinto1cmdice

75gfrozenpeas

Low-caloriespraycooking oil

½onion,diced

1 garlicclove,crushed

1tspgrated fresh root

ginger

Generouspinchchillipowder

½tspgroundcoriander

¼tspgroundcumin

¼tspgroundturmeric

½tspgarammasala

30gfreshspinach

Juice ½ lemon

PERSERVING(curryonly)

206kcal 7.3gfibre

3.5gfat 29gprotein

0.5gsaturates 0.3gsalt

10gcarbs 125mgcalcium

3.5g sugars 11. 5 m g i r o n

PERSAMOSA

150kcal 3.3gfibre

2.7gfat 5.5gprotein

0.8gsaturates 0.4gsalt

24gcarbs 65mgcalcium

2.4g sugars 1.6mg iron

3 low-caloriegluten-free tortilla

wraps,cutinhalf

1 egg, beaten

1 Cookthepotatoesina pan

ofboilingwaterfor5 min,then

drain.Cookthepeasina

separatepanofboilingwaterfor

a coupleofmin,thendrain.

2 Heattheovento200°C/fan

180°C/gas6.Linea bakingtray

withnon-stickbakingpaper.

Spraya panwithoilandsetover

a mediumheat.Addtheonion,

garlicandgingerandcookfor

3–4minuntiltheonionis softened

butnotbrowned,thenaddthe

spicesandcookforanothermin.

Stirinthecookedpotatoand

mashit slightlywitha forkorthe

backofa spoonbeforeadding

thespinach,lemonjuiceand

cookedpeas.Stirtocombine.

3 Brushtheedgesofthehalved

wrapswithsomeoftheegg.Fold

eachhalfintoa coneshapeand

sealtheedge,leavingthetop

opentoaddthefilling.

4 Dividethefillingevenlyamong

thewraps,beingcarefulnot

tooverfillthem(ortheywon’t

sealproperly).Brushtheopen

endofthewrapswithmoreegg,

leavefor30–40secuntilit

becomestacky,thenpressthe

edgestogetherfirmly.Youcan

usea forktodothis,butbe

carefulnottoripthewrap.

Arrangethesamosasonthe

preparedbakingtray.

5 Brusheachsamosawithplenty

morebeatenegg,makingsurethe

edgesaresealed,thencookthem

intheovenfor 10 minoruntil

goldenbrown.Servestraightaway

orcool,wrapinbakingparchment

andfreeze.Defrostbefore heating

through to serve.

Supersimple
chickencurry

prep5 mincook 35 minserves 4
gluten free dairy free

Low-caloriespraycooking oil
1 largeonion,sliced
450gchickenbreast(skin and visible
fatremoved),diced
3 garliccloves,crushed
3tbspcurrypowder
1tbspgroundturmeric
1tbsp tomato purée

1 Spraya largenon-stickfrying
panwithoilandsetovera
mediumheat.Addtheonion
andcookfor2 minuntil
softenedslightly,thenadd
thechickentothepanand
cookfor5 minuntilbrowned.
2 Addthegarlicandcookfor
1 min,thenaddalltheother
ingredientswithabout400ml
water.Thewatershouldjust
aboutcoverthechicken– you
mayneeda littlemoreorless
dependingonthesizeofyour
pan.Seasonwithfreshlyground
blackpepperandleaveto
simmergentlyfor 20 min.
3 Turntheheatupandallowthe
currytoboilforanother5 min,
stirringfrequentlytoensureit
doesn’tcatchonthebottomof
thepan– thiswillreduceand
thicken the sauce slightly.

Servewithyourfavouriterice(for
50g raw weight or half a ready to

heatpackperserving,addabout

170kcal)andsamosas,if you like

(see recipe, below).

Useleandicedlamb(allvisible

fatremoved),instead of chicken

if you prefer.

‘Occasionally,thecravingfora goodIndiandish

is overwhelming.Wewouldalllovetohavethe

opportunitytocreatecurrypastesandspice

mixesfromscratch.Attimes,though,wejust

needa quick,easy,go-tocurryrecipethatcanbe

createdinminutes.Thisis onesuchrecipe.

Wonderfullytasty,butsoquicktoputtogether,

it’ll become a regular evening meal in no time.’

Best off the shelf

JUNE 2019HEALTHY FOOD GUIDE 57