100+ recipes for when the nights draw in OCTOBER 2019
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8 EAT WELL ON A BUDGET Super-thrifty and easy to prepare weeknight dinners 18 SLOWLY DOES IT Nutritious family meals that will slow-cook while you work 25 5 WAYS WITH... Perfectly delicious pesto 26 HEALTHY SUPPERS A variety of well-balanced, tasty and simple dinners 32 GENNARO CONTALDO Amazingly authentic pasta dishes 37 STORECUPBOARD SUPPERS Cut out and keep our four recipe cards for the fridge 40 IDEAS FOR BATTER Six ways to make battered delights 44 LIVEN UP YOUR LUNCH Deliciously different ideas to elevate your midday meals
64
18
One-pot crystal chicken
WEEKEND
48 PIES FOR DAYS You guessed it – it's our round up of top pie recipes, savoury and sweet 58 QUIRKY BRUNCH BONANZAS John Whaite shares recipes from his new book, A Flash in the Pan 62 A CHINESE FEAST Everything you need to make an impressive Chinese spread to share 66 SPICE UP YOUR LIFE Get the low-down on the chilli family 72 TUCK IN TO TUSCANY Theo Randall shares his Tuscan lunch 76 FABULOUS FRUIT & NUT A collection of fun & fruity cakes to bake 81 TERRIFYING TREATS Five fun, edible creations to make with the kids for Halloween
82 SEASONAL SAVIOURS TV chefs Tom Kerridge, John Torode and James Martin share their recipes 82 10 WAYS WITH... Super simple ideas using cheese
85
Slow cooking family meals
James Martin’s roasted squash risotto with wensleydale
74
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Sweet potato shepherd's pie, p51 BBC Easy Cook
5
EVERYDAY SOLO
s e h c n u l h s u L for one
Japanese-style bento box
Vietnamese chicken baguettes
eal Whether you’re packing a m ething for work or at home, try som a bit different this lunchtime
Japanese-style bento box n
Serves 1
n
Prep 20 mins plus cooling
100g edamame handful of fruit, such as pineapple or berries FOR THE SUSHI 100g sushi rice 1 tbsp rice vinegar 1 /2 tsp golden caster sugar 1 sheet nori 1 smoked mackerel fillet, flaked (about 75g) 1 tbsp mayonnaise 2 spring onions, chopped pea-sized blob of wasabi 1 /4 red pepper, thinly sliced lengthways into 6 pieces 1 Boil the edamame for 3-4 mins until tender. Drain, season with salt and set aside. 2 Rinse the rice well, then tip into a heavy-based pan with 200ml water. Cover, bring to the boil, then reduce the heat and
Vietnamese chicken baguettes n
Cook 25 mins
cook for 15-20 mins, until the liquid is absorbed. Remove from the heat and leave for 10 mins. Spoon the rice into a wide bowl and leave to cool slightly. Mix the vinegar, sugar and a pinch of salt, and stir into the rice. 3 Lay the nori sheet on cling film and spread the rice over two-thirds of it. Mix the smoked mackerel, mayo and spring onions. Spread the wasabi down the middle of the rice and layer on the red pepper and the fish mix. Roll it up, starting from the end covered with rice. Dampen the uncovered end to help it stick, then slice into six pieces. Serve with the edamame and whatever fruit you like best. PER SERVING 619 kcals, fat 20g, saturates 3g, carbs 81g, sugars 11g, fibre 6g, protein 25g, salt 2.1g
Black bean chimichurri salad n
Serves 1
n
Prep 15 mins
n
No cook
400g can black beans, drained and rinsed 1 tomato, roughly chopped 1 /4 red onion, finely chopped 1 small avocado, chopped 50g feta, crumbled FOR THE CHIMICHURRI large handful of coriander large handful of parsley 2 tbsp sherry vinegar 2 tbsp extra virgin olive oil 1 small garlic clove, roughly chopped 1 /4 tsp chilli powder 1 /4 tsp ground cumin 44 BBC Easy Cook
1 Blitz the chimichurri ingredients together in a blender or food processor until combined. Season to taste and set aside. 2 Toss together all of the salad ingredients. Drizzle over the chimichurri, or keep it separate in a small jar to stir through the salad just before eating. PER SERVING 627 kcals, fat 33g, saturates 11g, carbs 50g, sugars 7g, fibre 18g, protein 31g, salt 1.9g
If you have leftover chicken, you can use it and skip step 1. n
Serves 1
n
Prep 20 mins
n
Cook 5-10 mins
1 small chicken breast 1 tsp olive oil 1 tsp rice vinegar 1 /2 tsp caster sugar 1 /2 lime, juiced 1 /2 small carrot, grated 2 spring onions, thinly sliced chunk of cucumber, deseeded and sliced 1 /2 red chilli, thinly sliced into rounds 1 sandwich baguette 3-4 Little Gem lettuce leaves 1-2 tbsp sweet chilli sauce 1 Put the chicken between two pieces of baking parchment and bash with a rolling pin to about 1cm thick. Heat a griddle pan until hot. Rub the chicken with the oil and cook for 2-3 mins per
side, or until cooked through. Set aside to cool. 2 Mix together the rice vinegar, sugar and lime juice, stirring until the sugar has dissolved. Add the carrot, spring onions, cucumber and chilli slices. 3 Split the baguette along the top. Stuff with the lettuce leaves and shred the cooled chicken over top. Pile on the carrot mixture. Pour over the sweet chilli sauce just before eating. PER SERVING 439 kcals, fat 7g, saturates 1g, carbs 61g, sugars 18g, fibre 5g, protein 32g, salt 1.6g
Cooking solo
Pizza pasta salad n
Serves 1
n
Prep 10 mins
n
Cook 12-15 mins
85g pasta of your choice 1 tsp olive oil 1 tbsp sundried tomato pesto 85g baby plum or cherry tomatoes, halved 50g light mozzarella, cubed 3-4 pitted black olives, halved 4 slices salami, sliced into ribbons handful of basil leaves
1 Cook the pasta following pack instructions. Drain, rinse under cold water to cool, then drain again. Toss with the oil and sundried tomato pesto then season to taste. 2 Put the pasta mixture in a jar or bowl and scatter over the remaining ingredients in layers, ending with the basil. PER SERVING 547 kcals, fat 27g, saturates 9g, carbs 49g, sugars 5g, fibre 2g, protein 26g, salt 1.8g
Black bean chimichurri salad
Pizza pasta salad BBC Easy Cook 45
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Easy weekend recipes
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WEEKEND PIES
Fish & chip pie Hearty homemade pie meets traditional takeaway for a doubly comforting supper. n n
You’ll
eat all the Whether you’re having a comforting family meal or serving supper to friends, there’s always room for a pie!
Serves 6 n Prep 45 mins Cook 1 hr 5 mins
3 eggs, at room temperature 50g butter, plus extra to serve 2 tbsp rapeseed oil, plus a drizzle 2 onions, chopped 50g plain flour 600ml milk small bunch of flat-leaf parsley 6 small cornichons (about 2 tbsp), rinsed and finely chopped 1 tbsp capers, rinsed and finely chopped 1 lemon, zested and juiced 800g floury potatoes, cut into chips 600g skinless and boneless haddock, cut into chunks 1 tbsp malt vinegar 200g frozen peas 1 Boil the eggs for 7 mins, then put in cold water and set aside to cool. 2 Melt the butter in a large saucepan and add the oil and onions. Cook for 5 mins, or until soft. Stir in the flour for 1 min to make a paste, then add the milk bit by bit, stirring as you go, to make a smooth sauce the consistency of double cream. Add the parsley, cornichons, capers and lemon juice, and season to taste. 3 Heat the oven to 200C/180C fan/gas 6. Put the chips in a pan of water. Bring to a simmer, cook for 2 mins, then drain – they should still hold their shape. Leave to steam-dry for 5 mins. 4 Spread half of the sauce over the base of a large shallow casserole dish. Peel and quarter the eggs, then scatter over the sauce with the fish. Top with the rest of the sauce. Toss the chips with the vinegar and a drizzle of oil and season. Scatter over the pie and bake for 40 mins until the chips are golden. 5 Meanwhile, cook the peas in a pan of boiling water for 2-3 mins, then drain and mash lightly with a knob of butter and the lemon zest. Serve alongside the pie. PER SERVING 446 kcals, fat 17g, saturates 7g, carbs 40g, sugars 10g, fibre 6g, protein 30g, salt 0.6g
48 BBC Easy Cook
BBC Easy Cook 49
WEEKEND PIES
Roast chicken & bacon pie
Sweet potato shepherd’s pie
The ultimate comfort food recipe. Golden pastry and a creamy chicken, leek and bacon filling make this a real feast for friends and family.
Swap mashed potato for vibrant sweet potato and bulk out lean lamb or beef mince with red lentils for a slimmer take on this comforting classic. n
Serves 6 n Prep 45 mins n Cook 2 hrs 15 mins
Serves 6
n
Prep 25 mins
n
Cook 1 hr 20 mins
n
FOR THE PASTRY 250g plain flour 1 tsp salt 60g cold butter 60g cold lard FOR THE FILLING 1 whole chicken, rubbed with butter or drizzled with olive oil 1 tbsp olive oil 6 rashers smoked streaky bacon, chopped 3 leeks, sliced into rounds 45g butter 45g plain flour 225ml milk 200ml chicken stock 100g petits pois 1 tsp wholegrain mustard 25g pack parsley, roughly chopped 1 egg, beaten, to glaze
1 tbsp rapeseed oil 2 onions, finely chopped 2 garlic cloves, chopped 2 carrots, grated or finely chopped 2 tbsp thyme leaves 400g pack extra-lean minced lamb or beef 85g red lentils 350g swede, chopped 2 tbsp plain flour 750ml reduced-salt beef stock 200ml red wine 350g potatoes, chopped 650g sweet potatoes, chopped 150g 0% fat natural probiotic yogurt generous grating of nutmeg green vegetables, to serve
1 Heat the oil in a large pan, then fry the onions for 6 mins until starting to turn golden. Add the garlic, carrots and thyme and cook for 4 mins more. Stir in the mince, breaking it up with a spoon. When it has browned, add the lentils, swede and flour. Cook for 1-2 mins, then gradually add the stock and red wine. Cover and simmer for 35-40 mins. 2 Meanwhile, boil all of the potatoes for 15-20 mins until tender, then drain and mash with the yogurt, nutmeg and some black pepper.
3 Spoon the meat mixture into a 2-litre ovenproof dish, spread or pipe the potato mixture on top, then grill until the topping starts to brown. If making ahead, reheat in the oven at 180C/160C fan/gas 4 for 45 mins. Serve with green veg on the side. PER SERVING 434 kcals, fat 12g, saturates 4g, carbs 50g, sugars 17g, fibre 9g, protein 28g, salt 0.6g
M AKE O UR
COVER
RECIPE
1 Heat the oven to 180C/160C fan/gas 5. Roast the chicken for 1 hr 30 mins until the juices run clear. 2 To make the pastry, sift the flour and salt into a bowl, then rub in the butter and lard. Add 2 tbsp cold water and continue to add some water, 1 tbsp at a time, until the mix binds together, being careful not to add too much. Cover and leave to rest. 3 In a large non-stick frying pan, heat the oil and fry the bacon. Reduce the heat, add the leeks and cook until soft. Mix the butter and flour into a paste and add to the pan, stirring. Slowly add the milk, stirring, to ensure the sauce doesn’t get lumpy. Add the stock and petit pois, cook for 2 mins, add the mustard and remove from the heat. Remove the bird from the oven, briefly rest and carve the meat, discarding the carcass. Add to the pan with the parsley. 4 Turn the oven up to 220C/200C fan/ gas 6. Roll out two-thirds of the pastry and line a 25cm pie dish. Spoon in the filling, then roll out the remaining pastry. Brush the edges of the pie with water, then lay the top over it. Crimp and seal the edges, using any off-cuts for decoration. Brush with the egg, then make a cut in the middle for steam to escape. Bake for 45 mins. PER SERVING 751 kcals, fat 43g, saturates 19g, carbs 44g, sugars 5g, fibre 6g, protein 46g, salt 2.4g
50 BBC Easy Cook
BBC Easy Cook 51
WEEKEND PIES
Enchilada pie n
Serves 2
n
Prep 5 mins
n
Cook 20 mins
1 tbsp vegetable or rapeseed oil 2 mixed peppers, sliced 1 red onion, halved and sliced 400g mixed beans, drained 2 tbsp fajita spice mix 400g can chopped tomatoes small bunch of coriander, chopped 4 corn tortillas 100g low-fat soured cream 30g grated cheddar
1 Heat the oil in a pan. Fry the peppers and onion until soft. Add the beans, spice mix, tomatoes. Season. Bubble for 5 mins to reduce a little. Stir in most of the coriander. Heat the grill and warm the tortillas in the microwave for 30 seconds. 2 Spread a quarter of the veg mix over the base of a round ovenproof dish or frying pan. Top with some of the soured cream, then repeat the layers three more times, finishing with a final layer of soured cream. Sprinkle over the cheese and grill for 5 mins, or until golden and bubbling. Scatter with the remaining coriander before serving. PER SERVING 609 kcals, fat 22g, saturates 8g, carbs 76g, sugars 26g, fibre 14g, protein 19g, salt 3.1g
Spiced lamb pie n
Serves 4-6
n
Prep 30 mins
n
Cook 4 hrs 20 mins
3 tbsp vegetable oil 800g lamb shoulder, fat removed, chopped 3 tbsp plain flour 1 large onion, chopped 2 garlic cloves, crushed 1 tbsp ras el hanout 2 tsp each ground coriander and cumin good pinch of ground cloves good pinch of saffron (optional) 1 cinnamon stick 400g can chopped tomatoes 1 lemon, zested and juiced 1 tbsp honey 4 tbsp pomegranate molasses 270g pack filo pastry (4-6 sheets) 50g butter, melted 50g flaked almonds 50g pomegranate seeds
cooked filling only
then brown in the dish – do this in batches, setting the meat aside on a plate as you go. 2 Cook the onion and garlic in the remaining oil for 5 mins, then add the spices, tomatoes, lemon zest and juice, honey, molasses and half a can of water. Season, bring to a simmer and cover. Reduce the heat and cook for 2 hrs 30 mins-3 hrs, until tender. Leave to cool. 3 Heat the oven to 180C/160C fan/gas 4. Transfer the meat to a 25cm-wide pie dish, or leave it in the casserole if it’s wide enough. Brush a sheet of the filo with the butter, scrunch up and put on top of the pie. Repeat with the remaining sheets until the top is covered. Drizzle over any remaining butter and scatter over the almonds, then bake for 45 mins or until golden. Scatter over the pomegranate seeds just before serving. PER SERVING (6) 595 kcals, fat 30g, saturates 10g, carbs 45g, sugars 11g, fibre 4g, protein 34g, salt 0.8g
1 Heat 2 tbsp of the oil in a large flameproof casserole dish. Toss the lamb in the flour, 52 BBC Easy Cook
BBC Easy Cook 53
WEEKEND PIES
Big bacon & egg pie n n
Cuts into 15 squares Cook 50 mins
n
Prep 20 mins
1.25kg shortcrust pastry plain flour, for dusting 1 egg, beaten 1 tbsp sesame seeds FOR THE FILLING 1 tbsp sunflower oil 12 rashers thick-cut smoked back bacon, chopped 4 onions, chopped 1 /2 tsp ground mace 2 x 290g jars whole roasted red peppers in brine large bunch of parsley, finely chopped 10 large eggs 1 To make the filling, heat the oil in a large non-stick frying pan. Add the bacon, turn the heat to low and gently cook to melt out some of the fat, then turn up the heat to brown. Remove with a slotted spoon and set aside. Add the onions and mace to the pan,
Mini banoffee pies
and gently cook until softened. Set aside to cool. 2 Line the base of a 20 x 30cm tin with baking parchment, then add three long strips across with overhang to help you lift out the pie. Roll out 750g of the pastry on a lightly floured surface until it’s big enough to line the base and sides. 3 Put a baking sheet in the oven and heat to 200C/180C fan/gas 6. Spread the onions onto the base of the pie. Open out each pepper like a book, scrape out any seeds, then layer over the onions to cover. Scatter over the bacon and parsley. Crack over the eggs, and season. 4 Roll out the remaining pastry to cover, pinch and trim the edges to seal, and brush with beaten egg. Scatter with sesame seeds. Sit on top of the baking sheet and bake for 30-40 mins until golden and crisp. Leave to cool to room temp. Can be stored in the fridge for up to one day. Serve cut into squares.
n n
n
Prep 15 mins plus chilling
225g digestive biscuits 120g butter, melted 397g tin caramel 300ml pot double cream 3 ripe bananas, finely sliced TO SERVE banana chips (optional) chocolate shavings 1 Put the biscuits in a blender and blitz to fine crumbs. Add the butter and blitz again to combine. Divide evenly between 8 x 9cm loose-bottomed tart tins, or make one large pie using a 20cm fluted loose-bottomed tart tin. Press in firmly and chill for 30 mins. 2 Spread the caramel over the base to not quite the edges. Arrange some bananas on top. Whip the cream to soft peaks and dollop onto the tarts. Remove from the tins and poke one banana chip, if using, into the centre of each tart, then scatter over the chocolate shavings.
PER SQUARE 510 kcals, fat 33g, saturates 10g, carbs 40g, sugars 3g, fibre 3g, protein 14g, salt 1.9g
PER SERVING 612 kcals, fat 41g, saturates 25g, carbs 541g, sugars 39g, fibre 1g, protein 6g, salt 0.8g
Easy steak pie Nothing beats a classic steak pie, complete with golden-brown flaky pastry and a rich filling. n
Serves 6
n
Prep 15 mins
n
Cook 3 hrs
3 tbsp sunflower oil, plus a drizzle 1kg braising steak, chopped 2 onions, roughly chopped 3 tbsp plain flour 1 tbsp tomato ketchup 2 beef stock cubes, mixed with 600ml boiling water 375g sheet ready-rolled puff pastry 1 egg yolk, beaten 1 Heat the oven to 160C/140C fan/gas 3. Heat half the oil in a large flameproof casserole dish and brown the meat well 54 BBC Easy Cook
Serves 8 No cook
in batches. Set aside. Add the onions with a drizzle of oil and cook over a low heat for 5 mins. Scatter over the flour, stirring until it starts to brown. Tip the meat and any juices back into the pan with the ketchup and stir. 2 Pour in the stock, season, and bring to a simmer. Cover and roast for 2 hrs, or until tender. The filling can be made up to three days ahead if chilled or three months ahead if frozen. 3 Heat the oven to 220C/200C fan/gas 7. Tip the filling into a 24-26cm pie dish and brush the rim with some of the yolk. Drape the pastry over the dish and press onto the rim. Make decorations from the trimmings if you like. Brush the pie with the yolk, cut a slit in the centre and bake for 40 mins. Leave to stand for a few mins before serving. PER SERVING 611 kcals, fat 36g, saturates 14g, carbs 32g, sugars 4g, fibre 3g, protein 39g, salt 1.6g
BBC Easy Cook 55
WEEKEND PIES
New England pecan pie n
Serves 8-10
n
Prep 20 mins plus chilling
Little Bramley & blackberry pies n
500g pack sweet shortcrust pastry flour, for dusting 75g butter, softened 100g golden caster sugar 175g golden syrup 175g maple syrup 3 eggs, beaten 1 /2 tsp vanilla extract 300g pecan halves double cream, whipped, to serve 1 Roll out the pastry on a lightly floured surface and use it to line a 23cm tart tin, keeping the leftovers to fill any cracks after blind-baking. Prick the base with a fork and chill for 30 mins or until firm. 2 Heat the oven to 190C/170C fan/gas 5. Line the case with baking parchment, fill
56 BBC Easy Cook
Cook 1 hr 15 mins with baking beans and bake for 15-20 mins until the sides are set. Remove the beans and parchment and return to the oven for 5-10 mins until the base is set and the pastry is golden. Leave to cool. 3 Increase the oven to 200C/180C fan/gas 6. Beat the butter with the sugar until light and fluffy. Beat in the syrups, then gradually whisk in the eggs, 1/4 tsp salt and the vanilla. Stir in the nuts and pour into the case. Bake for 10 mins. Turn the heat to 160C/140C fan/ gas 3 and continue to bake for 30-35 mins, until the pie is golden and the filling has a little wobble. Leave to cool in the tin. Serve with the whipped cream. PER SERVING 649 kcals, fat 43g, saturates 11g, carbs 57g, sugars 35g, fibre 3g, protein 8g, salt 0.9g
Cooking apples soften in the steam of the pie, meaning there’s no need to simmer them first. n
Makes 4
n
Prep 30 mins plus chilling
n
Cook 25 mins
FOR THE PASTRY 225g cold butter, chopped into small pieces 350g plain flour 50g icing sugar 1 large egg, separated FOR THE FILLING 900g Bramley apples, peeled and thinly sliced 140g caster sugar, plus extra for sprinkling 1 tbsp ground almonds 1 tbsp cornflour, plus extra for dusting 11/2 tsp ground cinnamon 200g blackberries 1 Put the butter and flour in a processor with 1/4 tsp salt and blitz to a crumb. Add the sugar and briefly whizz again. Mix the egg yolk with 2 tbsp cold water, add to the processor and blitz until it forms larger clumps. If it seems dry, add 1-2 tsp water. 2 Tip onto a work surface and briefly knead until smooth. Press to flatten, cover and chill for at least 30 mins, or up to two days. 3 Toss the apples with half of the sugar and set aside for 30 mins to draw out the juices. 4 Cut the chilled pastry into two pieces, one slightly larger than the other. Cover the
pastry only
smaller piece and set aside. Cut the larger piece into four, roll these out on a floured surface to the thickness of a 50p piece. Use to line four small pie tins, then scatter the almonds over the bases. 5 Drain any juice from the apples, then toss through the remaining sugar, the cornflour and cinnamon. Layer the apples and blackberries in the dish, piling them in the centre. Heat the oven to 190C/ 170C fan/gas 5 and place a baking sheet on the middle shelf. 6 Roll out the remaining smaller piece of pastry and use to cover the pies, or stamp out rounds with a biscuit cutter to arrange on top for a more decorative look. Once covered, whisk the egg white and brush over the pastry. Scatter with some sugar, then put the pies on the hot baking sheet in the oven. Bake for 25-30 mins until the pastry is golden and crisp and the juices are bubbling. Cool for 10 mins before serving with cream or ice cream, if you like. PER SERVING (8) 543 kcals, fat 25g, saturates 15g, carbs 70g, sugars 36g, fibre 5g, protein 6g, salt 0.2g
BBC Easy Cook 57
WEEKEND CHINESE
Take it easy
Chinese Poach a chicken and use the stock to make a delicious prawn soup in this pared-back meal for friends
Menu for six
One-pot crystal chicken with ginger & chilli oil, p64
Hot & sour prawn & sweetcorn soup ★ One-pot crystal chicken with ginger & chilli oil ★ Stir-fried garlic green beans ★ Toffee banana spring rolls
Hot & sour prawn & sweetcorn soup, p64
62 BBC Easy Cook
BBC Easy Cook 63
WEEKEND CHINESE
Hot & sour prawn & sweetcorn soup
The idea is that you poach the chicken for the main course (see recipe, right) first, then use the resulting stock to make this soup! If you just want to make the soup, use fresh chicken stock. n
Serves 6
n
Prep 10 mins
n
Cook 10 mins
11/2 litres hot stock from the poached chicken 1 tsp white caster sugar 2 tbsp Chinese black rice vinegar, cider or white wine vinegar 1 thumb-sized piece of ginger, finely sliced into matchsticks 1 /2 red chilli, sliced 1 /2 pack silken tofu, diced handful of frozen sweetcorn 150g cooked prawns 2 eggs, beaten with 1 tsp sesame oil 150g beansprouts, rinsed shredded spring onions, to serve 1 Combine the stock, sugar, vinegar, ginger. 2 Add the chilli, tofu, sweetcorn and prawns, then simmer for 2 mins. Pour in the eggs in a steady stream, stirring to make egg strands. 3 Pile some beansprouts into each bowl and ladle over the soup. Scatter over the onions. PER SERVING 132 kcals, fat 4g, saturates 1g, carbs 5g, sugars 4g, fibre 1g, protein 10g, salt 2.8g
Ginger & chilli oil n
Serves 6
n
Prep 5 mins
n
Cook 5 mins
Finely chop the white parts of the spring onions (left), a large piece of ginger and 1 red chilli and tip into a dish. Heat 3 tbsp veg oil until hot, then pour over to sizzle. PER SERVING 53 kcals, fat 6g, saturates none, carbs 1g, sugars none, fibre none, protein none, salt none
64 BBC Easy Cook
One-pot crystal chicken
Stir-fried garlic green beans
This is best served warm rather than hot.
n
Serves 6 n Prep 15 mins plus 1 hr cooling n Cook 20 mins
Serves 6
n
Prep 5 mins
n
Cook 10 mins
n
1.5kg whole chicken bunch of spring onions, white and green parts separated (use the whites in the chilli oil, below left) 2 thumb-sized pieces of ginger, sliced small pack of coriander, leaves and stalks separated 3 garlic cloves, peeled 1 star anise 500ml chicken stock, or a chicken stock cube 200ml Chinese rice wine or dry sherry 4 tbsp soy sauce cooked rice and Sichuan pepper, to serve 1 Put the chicken in a pan or stock pot large enough to fit comfortably. Add the green spring onion parts, ginger, coriander stalks, garlic and star anise. Pour over the stock, rice wine and 3 tbsp of the soy sauce, then top up with water to just cover. 2 Bring everything to the boil and skim once. Reduce to a simmer and poach for 20 mins, then remove from the heat and leave to cool for at least 1 hr. Remove the bird from the broth and leave to cool completely, then strain the broth for use in the soup (left), reserving some for the rice. 3 To serve, carve the chicken and arrange on a platter, drizzle over the remaining soy and scatter over the coriander leaves and Sichuan pepper. Serve with rice, the ginger and chilli oil and some of the reserved broth to moisten the rice. PER SERVING 329 kcals, fat 22g, saturates 6g, carbs 1g, sugars none, fibre none, protein 31g, salt 0.6g
Heat 2 tbsp sunflower oil in a wok, then stir-fry 200g trimmed green beans for 5 mins until they start to brown. Add 3 finely sliced garlic cloves and continue to cook until just tinged brown, then splash in 1 tsp oyster or soy sauce and serve. PER SERVING 46 kcals, fat 4g, saturates 1g, carbs 18g, sugars 7g, fibre 1g, protein 3g, salt 0.6g
Toffee banana spring rolls n
Serves 6
n
Prep 20 mins
n
Cook 10 mins
100ml sunflower oil, for frying 3 sheets filo pastry 60g dulce de leche 3 bananas, halved widthways Chinese five-spice powder, for sprinkling coconut ice cream and toasted black sesame seeds, to serve (optional) 1 Warm the oil in a pan, or heat a deep-fat fryer to 180C. Cut each sheet of filo pastry in half vertically. 2 Spread 2 tsp duche de leche over a halved banana. Sprinkle over some five-spice, then put the banana at the bottom of a halved filo sheet. Roll up and around the banana, folding in the sides so that they look like a spring roll. Brush some water across the final seam to seal. Repeat with the remaining banana halves. You can do this up to one day ahead, or make and freeze for up to one month. 3 Deep-fry three rolls at a time until crispy and golden, then put on kitchen paper to drain. Slice in half and serve with coconut ice cream and sesame seeds, if you like. PER SERVING 261 kcals, fat 14g, saturates 2g, carbs 28g, sugars 14g, fibre 2g, protein 4g, salt 0.2g
BBC Easy Cook 65
WEEKEND SUNDAY LUNCH
Theo Randall’s
tuscan
Lunch
Warm up with a sunny, Italian-inspired menu for six, perfect for entertaining or sharing with family
theo’S Menu for six Lamb shoulder with bay leaves & juniper berries ★ Semolina roast potatoes with garlic & thyme ★ Baked Swiss chard ★ Torta del nonna
TIPS TO GET AHEAD • Make the pastry case for the torta del nonna up to two days before and store in an airtight container until you’re ready to fill. You can fill and bake the tart the day before. • Assemble the gratin the day you want to cook it, but wait to bake it until the roast pork is almost done.
72 BBC Easy Cook
“
My love affair with Tuscan food began at an early age – unlike my friends who spent their holidays at the beach, my parents chose to drive through rural Italy. Every year they would see how much food and wine they could cram into the boot of our car, which would see us through until our next visit. It was this that made me want to become a chef
”
Lamb shoulder with bay leaves & juniper berries n
Serves 6
n
Prep 10 mins
n
Cook 2 hrs
1.5kg boned lamb shoulder (it should not be rolled and tied) 2 tbsp olive oil 6 garlic cloves 6 bay leaves 5 juniper berries 150ml red wine vinegar 250ml white wine 1 Heat the oven to 180C/160C fan/gas 4. Trim any excess fat from the lamb. Heat a large flameproof casserole dish over a high heat and add the oil. Fry the lamb until browned it on all sides. Remove from dish and pour off any excess fat. 2 Add the garlic, bay, juniper berries, vinegar and wine and set the lamb on top. Cover and roast for 1 hr 30 mins,
occasionally basting the lamb with the juices, until the meat is tender. In the last 10 mins of cooking time, remove the lid and cook the lamb uncovered to reduce the cooking juices a little. 3 Remove the lamb from the oven, transfer to a board, cover and leave to rest for 15 mins. If the juices are not reduced in the dish, boil over a high heat until thickened. Season to taste. Serve the shoulder of lamb in slices with its cooking juices, with the bay leaves, garlic and juniper berries on top. PER SERVING 440 kcals, fat 24g, saturates 10g, carbs 2g, sugars 1g, fibre none, protein 47g, salt 0.4g
BBC Easy Cook 73
WEEKEND SUNDAY LUNCH
“
Semolina roast potatoes with garlic & thyme n n
Serves 6 n Prep 15 mins Cook 1 hr 15 mins
1 garlic bulb 1kg small floury potatoes 5 tbsp olive oil 100g fine semolina flour 6 thyme sprigs
1 Break the garlic into cloves and put in a pan with the potatoes, then cover with cold salted water. Bring to the boil, then simmer for 15 mins until you can put a knife through but they still hold their shape. Drain in a colander and leave to cool. 2 Heat the oven to 180C/160C fan/ gas 4. When the potatoes are cool enough to handle, peel off the skins. Cut into quarters and mix in a large bowl with 2 tbsp of the olive oil and some seasoning. Toss with the semolina flour until well coated. 3 Pour the remaining olive oil into a shallow roasting tin and add the potatoes, garlic and thyme. Bake for 45 mins-1 hr until the potatoes are crisp and golden. PER SERVING 271 kcals, fat 10g, saturates 1g, carbs 39g, sugars 1g, fibre 3g, protein 5g, salt 0.3g
75g dried breadcrumbs 1 tsp thyme leaves
Baked Swiss chard n n
Serves 6 n Prep 15 mins Cook 40 mins
1kg Swiss chard, stems cut into 1cm pieces and leaves quartered 200ml double cream 1 garlic clove, crushed to a paste with sea salt 2 egg yolks 200g parmesan or vegetarian alternative, grated butter, for the dish 74 BBC Easy Cook
1 Bring pan of salted water to the boil and cook the chard stalks for 2 mins until tender. Remove with a slotted spoon. Add the leaves and cook for 30 secs-1 min. Drain, reserving 200ml of the cooking water. In a saucepan, bring the cream to a simmer, then add the garlic paste and cook for 2 mins. Whisk in the reserved water, yolks and 140g of the parmesan and bubble for 3 mins. 2 Heat the oven to 180C/160C fan/ gas 4. Add the chard to the pan, mix well and tip into a buttered baking dish. Top with the breadcrumbs, thyme and remaining parmesan. Cover and bake for 15 mins, then uncover and bake for 15 mins more until golden and bubbling. PER SERVING 403 kcals, fat 30g, saturates 18g, carbs 15g, sugars 2g, fibre 3g, protein 18g, salt 1.7g
Torta del nonna n n
Serves 6-8 n Prep 40 mins plus 3 hrs chilling Cook 1 hr 15 mins
FOR THE PASTRY 280g plain flour 175g cold unsalted butter, cubed 75g icing sugar, plus extra for dusting 2 egg yolks, beaten FOR THE FILLING 1 litre whole milk 1 vanilla pod, split
8 large egg yolks 250g golden caster sugar 85g ‘00’ flour 100g ricotta 2 oranges, zested 200g bar dark chocolate, grated 75g pine nuts
This classic Tuscan dessert, which means ‘grandmother’s cake’, is a favourite in my restaurant, Theo Randall at the Intercontinental. Traditionally, it doesn’t contain chocolate, but every Tuscan family has their own recipe, and this is my twist. The pastry is delicate, so chill it well before rolling
”
1 To make the pastry, put the flour, butter and sugar in a food processor and blitz to crumbs. With the motor on, slowly add the yolks. If the mix looks too dry, drizzle in 1-2 tbsp cold water. Tip out onto the work surface and gently knead. Flatten into a disc, cover and chill for 20 mins. 2 Meanwhile, make the filling. Pour the milk into a saucepan. Scrape in the vanilla seeds from the pod and add the pod as well. Heat the milk over a medium heat until it starts to simmer. Remove from the heat and leave to cool a little. 3 Beat the egg yolks, sugar and flour together with an electric whisk for 5-10 mins until pale and mousse-like. Remove the pod from the cooled milk and steadily pour over the beaten egg yolks, whisking constantly. 4 Pour the custard mixture into a clean pan. Heat over a medium-low heat, whisking. Cook the custard for 10 mins, still whisking, until it is very thick. Remove from the heat and push through a sieve into a wide dish. Cover to prevent the custard from forming a skin and set aside to cool while you prepare the pastry case. 5 Roll out the pastry between two pieces of baking parchment to line a 24cm loose-bottomed fluted tart tin. Cover and chill for 30 mins. Heat the oven to 200C/180C fan/gas 6. Line the pastry case with baking parchment and fill with baking beans. Bake for 15 mins. Carefully remove the baking beans and parchment, then return to the oven for 5-10 mins until the pastry is golden. Leave to cool in the tin on a wire rack while you finish the filling. 6 Reduce the oven to 160C/140C fan/gas 3. Gently beat the custard with the ricotta, orange zest and grated chocolate until just combined, and spread evenly into the pastry case. Sprinkle over the pine nuts and bake for 35-40 mins – the filling will still be quite wobbly, but it will firm up as it cools. Chill for at least 3 hrs, or ideally overnight. Dust with icing sugar to serve. PER SERVING (8) 797 kcals, fat 41g, saturates 20g, carbs 91g, sugars 60g, fibre 3g, protein 16g, salt 0.2g
BBC Easy Cook 75
WEEKEND BAKING
Everyone loves…
A FRUIT & NUT CAKE! Let's get the kettle on and start baking
WINNING
FRUIT
COMBO
76 BBC Easy Cook
Blackberry & apple cake n n
Cuts into 8-10 slices Cook 50 mins
n
Prep 15 mins
125g butter, softened, plus extra for the tin 125g caster sugar 3 large eggs, beaten 50g ground almonds 100g self-raising flour 2 Discovery, Russet or Worcester apples, peeled, cored, and cut into 12 segments 100g blackberries FOR THE TOPPING 1 large pinch cinnamon 2 tbsp demerara sugar 25g butter, cut into small pieces 25g peeled and toasted hazelnuts, roughly chopped icing sugar, for dusting 1 Heat the oven to 160C/140C fan/ gas 3. Butter a 22cm round loosebottomed cake tin and line the base with baking parchment. Beat the butter and caster sugar together in a large bowl until light and fluffy. Gradually add the eggs, a little at a time, until you have used two-thirds, adding some flour if it curdles. Fold in the remaining egg, the ground almonds and finally the flour, and combine everything gently. 2 Add two-thirds of the apples to the cake mixture and all of the blackberries. Tip the mixture into the prepared tin and smooth it out evenly. Scatter the remaining apples over the surface of the cake. For the topping, sprinkle over the cinnamon, demerara sugar and butter. Bake for 50-55 mins or until a skewer comes out clean. Remove the cake from the oven and scatter over the toasted hazelnuts. Leave to cool, then dust lightly with the icing sugar. Serve in slices. PER SLICE (8) 372 kcals, fat 24g, saturates 11g, carbs 34g, sugars 26g, fibre 2g, protein 6g, salt 0.5g
SERVE I T
WITH CR E AM
Squidgy pear & hazelnut chocolate spread cake With only five ingredients in the basic cake, this recipe will earn a regular slot in your kitchen. The vital thing is not to overcook the batter – as with a brownie, the squidgy middle is what it’s all about. n
Serves 8
n
Prep 15 mins
n
Cook 40 mins
400g jar hazelnut chocolate spread 50g unsalted butter, softened, plus extra for the tin 3 large eggs, at room temperature 140g self-raising flour 25g cocoa 2 ripe pears, peeled, quartered and cored (pears with a round shape work well) 2 tbsp apricot jam, warmed and passed through a sieve 50g whole blanched hazelnuts double cream, to serve 1 Heat the oven to 160C/140C fan/gas 3. Butter then line a round 23cm springform baking tin. Put the chocolate spread in a large bowl with the butter, eggs and a pinch of salt. Whisk for 1 min with an electric
whisk until the mixture is smooth and slightly bubbly. 2 Sift in the flour and cocoa, then fold in until smooth. Scrape into the tin and level the top. Cut four slits through the fat part of each pear quarter, then press lightly to make a fanned shape. Use a pastry brush to glaze the pears with apricot jam, then arrange on the cake in a clock-face pattern, without pressing the pears into the mixture. 3 Scatter over the nuts and bake for 40 mins until risen with a thin crust. The cake will have a very slight wobble when it’s ready, and a skewer inserted into the middle will come out coated with soft cake batter. Brush another layer of jam over the pears. Cool in the tin and serve warm or cold with the double cream. PER SERVING 474 kcals, fat 28g, saturates 10g, carbs 47g, sugars 34g, fibre 5g, protein 9g, salt 0.4g
BBC Easy Cook 77
WEEKEND BAKING
Blueberry lemon cake with coconut crumble topping
Apple & walnut cake with treacle icing
n
n
n
Makes 16 squares Cook 45 mins
n
Golden syrup works just as well as treacle if you prefer.
Prep 15 mins
Dundee cake n
Serves 16
n
Prep 35 mins
n
Cook 1 hr 45 mins
100g blanched almonds 180g unsalted butter, at room temperature 180g light muscovado sugar 1 large orange, zested 3 tbsp apricot jam or marmalade 225g plain flour 1 tsp baking powder 3 large eggs, beaten 100g ground almonds 2 tbsp milk 500g mixed dried fruits 100g whole glacé cherries FOR THE GLAZE 1 tbsp milk 2 tsp caster sugar 1 Pour boiling water over the blanched almonds to just cover. Leave for 5 mins, then drain in a sieve and leave to dry. 2 Heat the oven to 170C/150C fan/gas 5. Line a deep loose-bottomed 20cm cake tin with baking parchment. Beat the butter until soft, then add the sugar and beat again until light and fluffy. Stir in the orange zest and apricot jam. 78 BBC Easy Cook
3 Sieve the flour and baking powder. Add the eggs to the butter mixture, a little at a time, beating well between each addition and adding some flour if it starts to curdle. Add the remaining flour and ground almonds and mix well. Add the milk, then the dried fruit and cherries and mix gently together. 4 Spoon the mixture into the tin and level the top. Arrange the whole almonds on top of the cake. Bake for 45 mins. Lower the temperature to 160C/130C fan/gas 2 and cook for 1 hr-1 hr 20 mins more. Insert a skewer after 50 mins – it should have a few crumbs attached. Check every 10 mins to be sure the cake does not overcook. 5 Remove from the oven, put the milk and sugar in a small pan and heat gently until the sugar has dissolved. Brush over the cake and bake for 2-3 mins more. Leave to cool in the tin. When cold, remove from the tin, cover and keep for at least two days before cutting.
PER SERVING 446 kcals, fat 27g, saturates 17g, carbs 50g, sugars 34g, fibre 3g, protein 5g, salt 0.5g
n
Prep 20 mins n Cook 45 mins
300g plain flour 1 tsp ground cinnamon 1 /2 tsp bicarbonate of soda 140g dark brown soft sugar 50g golden caster sugar 250ml rapeseed or sunflower oil 4 eggs 3 unpeeled apples, coarsely grated 100g walnuts, roughly chopped FOR THE ICING 100g butter, softened 50g dark brown soft sugar 1 tbsp black treacle 200g tub full-fat cream cheese
300g butter, softened, plus extra for the tin 425g caster sugar 1 lemon, zested 6 eggs, beaten 250g self-raising flour 300g blueberries 200g desiccated coconut 200g lemon curd 1 Heat the oven to 180C/160C fan/gas 4 and butter and line a 20 x 30cm cake tin with baking parchment. Beat together 250g of the butter and 250g of the sugar with the lemon zest until light and fluffy. In a separate bowl, break up 4 of the eggs with a fork, then gradually beat into the butter and sugar mixture, adding a spoonful of the flour if it begins to curdle. When the eggs are fully incorporated, fold in the flour and a third of the blueberries, then spoon into the tin. Smooth the surface with a spatula, sprinkle over another third of the blueberries, and bake for 20 mins until the surface is set. 2 To make the topping, melt the rest of the butter, then add the coconut and the remaining sugar and eggs. Warm the lemon curd gently for a few mins in a small pan until runny and pourable. 3 Scatter the remaining blueberries over the cake, drizzle over the lemon curd, and crumble over the coconut mixture. Bake for a further 20-25 mins until golden. Leave the cake to cool in the tin, then cut into 16 squares to serve.
Serves 10
1 Heat the oven to 150C/130C fan/ gas 2. Line two 20cm cake tins. Put the flour, cinnamon and bicarbonate
un-iced
of soda in a large bowl, then stir in the sugars, making sure there are no lumps. Add the oil, eggs and apples, and beat everything together. Fold in the walnuts, then divide the mixture between the tins and bake for 45 mins or until a skewer comes out clean. Leave to cool in the tin for a few mins then cool completely on a wire rack. 2 For the icing, beat all the ingredients together, then chill until thick but spreadable. Spread half on top of one cake, sandwich with the other and spread the remaining icing on top. PER SERVING 535 kcals, fat 14g, saturates 8g, carbs 89g, sugars 51g, fibre 2g, protein 15g, salt 0.4g
Raspberry Bakewell cake n n
Serves 8 n Prep 10 mins Cook 50 mins
140g ground almonds 140g butter, softened, plus extra for the tin 140g golden caster sugar 140g self-raising flour 2 eggs 1 tsp vanilla extract 250g raspberries 2 tbsp flaked almonds icing sugar, to serve
GORGEOU S
AUTUMN
FLAVOUR S
1 Heat the oven to 180C/160C fan/ gas 4. Butter and line the base of a deep 20cm loose-bottomed cake tin. Blitz the ground almonds, butter, sugar, flour, eggs and vanilla extract in a food processor until well combined. 2 Spread half the mix into the cake tin and smooth the top. Scatter over the raspberries, then dollop the remaining cake mixture on top and spread – you might find this easier to do with your fingers. Scatter with the flaked almonds and bake for 50 mins until golden. Leave to cool, then remove from the tin and dust with the icing sugar to serve. PER SERVING 411 kcals, fat 28g, saturates 10g, carbs 35g, sugars 21g, fibre 3g, protein 8g, salt 0.5g
PER SERVING 373 kcals, fat 17g, saturates 7g, carbs 48g, sugars 39g, fibre 2g, protein 6g, salt 0.2g
BBC Easy Cook 79
WEEKEND BAKING
USE UP
E P I R BANANAS
Banana, walnut & chocolate chip loaf n n
Serves 8 n Prep 15 mins Cook 1 hr 5 mins
4 ripe bananas, peeled 250g caster sugar 2 eggs 140g butter, softened 250g plain flour 2 tsp baking powder 100g walnut pieces 100g chocolate chips 1 Heat the oven to 190C/170C fan/ gas 5. Line a 900g loaf tin with baking parchment. Mash the bananas and sugar together in a large bowl. Add the eggs and mix well with an electric whisk until fully incorporated, then add the butter and mix for a couple mins more to combine. Sieve in the flour and baking powder and fold together with a spatula, then add the walnuts and chocolate chips. Give everything one final mix before tipping into the lined loaf tin. 2 Bake for 1 hr 5 mins or until a skewer inserted into the middle comes out clean. Leave to cool slightly in the tin, then turn out and serve cut into thick slices, either warm or at room temperature. Will keep in an airtight container for up to three days. PER SERVING 578 kcals, fat 28g, saturates 13g, carbs 72g, sugars 50g, fibre 2g, protein 8g, salt 0.6g
80 BBC Easy Cook
SEPTEMBER SHOWSTOPPER
GET BAKING!
carrot's
tops
Top this classic carrot cake with moreish cream cheese icing and chopped walnuts or pecans. Serve as a sweet treat with a cup of tea any time of day Easy carrot cake Serves 10-12 n Prep 35 mins plus cooling n Cook 30 mins un-iced n
235ml vegetable oil, plus extra for the tin 100g natural yogurt 4 large eggs 11/2 tsp vanilla extract 1 /2 orange, zested 265g self-raising flour 335g light muscovado sugar 21/2 tsp ground cinnamon 1 /4 fresh nutmeg, finely grated 265g carrots (about 3), grated 100g sultanas or raisins 100g walnuts or pecans, roughly chopped (optional) FOR THE ICING 100g slightly salted butter, softened 300g icing sugar 100g full-fat cream cheese 1 Heat the oven to 180C/160C fan/gas 4. Oil and line the base and sides of 2 x 20cm
6
BBC Easy Cook
round cake tins with baking parchment. Whisk the oil, yogurt, eggs, vanilla and orange zest together in a jug. Mix the flour, sugar, cinnamon and nutmeg together with a pinch of salt in a bowl, breaking up any lumps of sugar. 2 Add the wet ingredients to the dry along with the carrots, raisins and half the nuts, if using. Mix well to combine, then divide between the prepared tins. Bake for 25-30 mins, or until a skewer inserted into the centre of the cake comes out clean. Leave to cool in the tins. 3 To make the icing, beat the butter and sugar together until smooth. Add half the cream cheese and beat again, then beat in the remaining cream cheese. Turn one of the cakes out onto a cake stand or serving plate, top with half the icing, then sandwich together with the other cake. Spread the remaining icing over the top and decorate with the remaining nuts, if using. Serve at room temperature. Will keep in the fridge for up to five days.
FLUFFY
& SOFT
PER SERVING (12) 680 kcals, fat 37g, saturates 8g, carbs 78g, sugars 61g, fibre 3g, protein 8g, salt 0.6g
BBC Easy Cook
7
Back t o school
EVERYDAY FAMILY
suppers & lunches You’ll go to the top of the class with our easy recipes – perfect for packing as a nutritious school lunch or serving up for supper when they're home and hungry
Lunchbox pasta salad You can use pasta shapes or small pasta to make this. If your children are small, they may find spearing large pasta onto forks easier than spooning up small pieces, so pack the appropriate implement.
Take to school in a lunchbox. Pack with a freezer block or frozen water bottle on warm days.
n
n
Serves 4 n Prep 15 mins n Cook 11 mins if using cheese or egg
400g pasta 4-5 tbsp fresh pesto 1 tbsp mayonnaise 2 tbsp Greek yogurt 1 /2 lemon, juiced 200g mixed cooked veg such as peas, green beans, or courgette (chop the beans and courgette into small pieces) 100g cherry tomatoes, quartered 200g cooked chicken, ham, prawns, hard-boiled egg or cheese 1 Cook the pasta following pack instructions until al dente. Drain and tip into a bowl. Stir in the pesto and leave to cool. 2 When the pasta is cool, stir through the mayo, yogurt, lemon juice and veg. Spoon into lunchboxes or onto plates and top with the protein of your choice. Chill until ready to eat if intended for a packed lunch. PER SERVING 528 kcals, fat 16g, saturates 3g, carbs 69g, sugars 5g, fibre 8g, protein 23g, salt 1.2g
18 BBC Easy Cook
BBC Easy Cook 19
EVERYDAY FAMILY
Super-versatile meatballs
PERFECT
Serve these Swedish-style with potatoes and lingonberry jam, or over pasta or steamed rice. Add a side salad or veg.
FOR A FLASK
n Take to school in a wide-necked thermos, with pasta. n n
Serves 4 n Prep 15 mins Cook 30 mins
/2 medium onion, roughly chopped 85g fresh white breadcrumbs 1 tbsp chopped parsley 200g lean pork mince 200g turkey mince grating of nutmeg 1 tbsp plain flour, plus extra for dusting rapeseed oil, for frying 1 tbsp butter 400ml hot beef stock 2 tbsp single cream 1
1 Whizz the onion, breadcrumbs and parsley in a food processor until finely chopped. Add both of the minces, the nutmeg and seasoning. Blitz until just combined (don’t overdo it or you’ll form a paste). Form the mixture into 20 walnut-sized meatballs and dust with flour. 2 Heat the oil in a large frying pan and fry the meatballs in batches until browned all over, then carefully lift them out with a slotted spoon and transfer to a plate lined with kitchen paper to drain. 3 Melt the butter in the pan, then sprinkle over the flour and stir well. Cook for 2 mins, then slowly whisk in the stock. Continue to whisk until it forms a thick gravy, then return the meatballs to the pan and cook for 5 mins. Stir in the cream. Check one of the meatballs to ensure they are cooked through, then serve. PER SERVING 314 kcals, fat 13g, saturates 4g, carbs 16g, sugars 2g, fibre 2g, protein 31g, salt 0.8g
Tip You can use a
slow cooker for this, making up the whole recipe then leaving it to cook through on low for 6 hrs 20 BBC Easy Cook
Big-batch chicken soup A whole chicken makes a very big batch of chunky soup, plus another couple of meals if your children are small – older ones may eat all of it. Treat the recipe as a base and use whatever veg you like; green beans, spinach, kale and chopped tomatoes all work well. Sofrito mix is available in supermarkets and is a very useful freezer standby. To bulk up the soup, add rice or your choice of grains. n
n n
Take to school in a wide-necked thermos. Don’t forget the spoon!
Serves 4 with leftovers Cook 11/2 hrs
n
Prep 10 mins
250g sofrito mix (or finely chopped onion, carrot and celery) 1 tbsp rapeseed oil 1 chicken, elastic or string removed 1 bay leaf 2 low-salt chicken stock cube melts or cubes 200g frozen peas 200g frozen sweetcorn (optional) 200g soup pasta or dried noodles snapped into pieces and cooked 1 Fry the sofrito mix in the oil over a low heat for 10 mins until the onion is translucent. Tip into a casserole. 2 Sit the chicken on top of the fried veg, add the bay leaf and stock melts and enough cold water to come most of the way up the chicken. Gently bring to a simmer, then cover and cook for 1 hr. Check the chicken
is cooked through – if it is, the meat should have started to pull away from the ends of the legs. Carefully lift the chicken out of the pan and leave to cool a little. Ease the breast meat from the carcass (cool and chill the breasts if you want to keep them for another day, or chop them if you want to make a generous batch of this soup.) Strip the remaining meat from the bones and chop into small cubes. 3 Taste the broth the chicken was cooked in; if it tastes weak, boil it for 15-20 mins until reduced, then taste again. When you are happy with the flavour, season to taste (if you want to chill or freeze some of the soup base, do it now and add the rest of the ingredients later when you reheat it). Stir in the peas, sweetcorn (if using) and the soup pasta and bring the soup back to a simmer. Stir through the cooked chicken. PER SERVING 424 kcals, fat 20g, saturates 5g, carbs 29g, sugars 5g, fibre 5g, protein 30g, salt 1.6g
BBC Easy Cook 21
3 OF 5 A DAY
EVERYDAY FAMILY
Creamy lentil & veggie curry Swap in different veg to this curry or add a can of chickpeas to make it chunkier. Cucumber adds fresh crunch if you’re serving this for dinner. n
n n
Super salad wraps The trick to an exciting salad wrap is to make sure the veg is crunchy or has texture and that there’s something with a good hit of flavour in it as well. We’ve added cheese to this one, but you could just as easily add tuna, chicken or egg. Make sure the fillings aren’t too wet, or they’ll drip out and make a mess. n Take to school in a lunchbox or wax wrap. n
Serves 1
n
Prep 5 mins
n
No cook
1 tortilla 2 tbsp hummus 1 lettuce leaf 1 /4 carrot, shredded or grated 4 cucumber sticks and/or 2 avocado slices 1 tbsp fresh tomato salsa or chopped tomatoes handful grated cheddar 1 Lay the tortilla out flat on a board, spread the hummus on the bottom third and put the lettuce on top. Arrange the carrot,
cucumber and/or avocado in a bank on top of the lettuce and spoon the salsa over. Sprinkle on the cheese. 2 Fold the bottom of the wrap up just over the filling, fold the sides in and then roll the wrap the rest of the way up. Cut in half or into pieces as shown. Either put straight into a lunchbox, or if halved, wrap in wax paper first . PER SERVING 354 kcals, fat 19g, saturates 10g, carbs 26g, sugars 4g, fibre 5g, protein 16g, salt 1.7g
Tip You can buy reusable, eco-friendly
wax wraps for packing sandwiches and wraps, rather than using foil 22 BBC Easy Cook
Take to school in a wide-necked thermos. Serves 4 n Prep 10 mins Cook 30 mins
2 tbsp rapeseed oil 1 onion, chopped 1 tsp ground cumin 1 tbsp madras curry powder 200g red lentils 2 sweet potatoes, cut into cubes 1 litre veg stock 400g can peeled cherry tomatoes 200g green beans, trimmed and cut into short lengths 4 tbsp Greek yogurt, plus extra to serve (optional) 1 /2 small bunch coriander, chopped 1 /4 cucumber, finely chopped (optional) naan bread and rice, to serve 1 Heat the oil in a large pan and fry the onion for a few mins until softened. Add the spices and cook for another min, then stir in the lentils, potatoes, stock and tomatoes. 2 Bring to the boil, then cover and simmer for 20 mins until the lentils and sweet potatoes are tender. Add the beans and cook for 2 mins more, then stir in the yogurt and season. Sprinkle over the coriander and cucumber, if using, top with extra yogurt, if you like, and serve with naan bread and rice. PER SERVING 444 kcals, fat 12g, saturates 4g, carbs 58g, sugars 20g, fibre 12g, protein 19g, salt 1g
Spicy lentil soup You can also add more stock to this and blitz with a hand blender to make a soup, if you like. Scatter with the fresh coriander and top with the yogurt, if eating at home.
BBC Easy Cook 23
EVERYDAY FAMILY
Omelette in a bun Small children may only need half a bun. You could also add a bit of salad if you like, and older children may like a touch of salsa or pickle as well.
Take to school in a lunchbox or wax wrap.
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Serves 3 n Prep 5 mins Cook 20 mins
1 tbsp olive oil 1 medium potato, cut into cubes 1 spring onion, finely sliced handful baby spinach leaves 4 eggs 9 small cherry tomatoes, halved handful crumbled feta or grated cheddar 3 rolls 1 Heat the oil in a small non-stick frying pan and fry the potato over a low heat until browned and tender, about 10 mins. Add the spring onion and fry for another min, then stir in the spinach. 2 Lightly whisk the eggs with some seasoning, then pour into the pan and cook until just set. Scatter over the tomatoes and cheese, then grill until browned. Leave to cool slightly, then cut into thirds. 3 Split the rolls and stuff with a piece of omelette, then sandwich and halve. Wrap or put in a lunchbox. PER SERVING 355 kcals, fat 16g, saturates 5g, carbs 34g, sugars 3g, fibre 3g, protein 18g, salt 1.2g
24 BBC Easy Cook