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‘PREPARING AHEAD GIVES MORE TIME WITH FAMILY’
Fasting from dawn to dusk during Ramadan makes the food shared each night extra important. Food blogger Anisa Karolia (@anisagrams) likes to fill her freezer with favourite dishes in advance. ‘During Ramadan I often feel tired and lethargic because the fast is long. Preparing ahead gives me more time to spend with my family and more time to reconnect spiritually. I break the fast by eating dates and drinking water – but then it has to be samosas,’ she says. She shares her recipes here.
V E G G I E S A M O S A S Q U A R E S
Makes 20 freeze before frying Takes 1 hr plus cooling Cost per serve 19p
1 medium potato, peeled and diced 1 tbsp sunflower oil, plus 600ml for deep-frying 1 onion, finely chopped 300g frozen classic mixed vegetables 1 tsp garlic paste 1 tsp hot chilli powder 2-3 bird’s-eye chillies, finely chopped ½ tsp ground turmeric ½ red pepper, finely diced ½ green pepper, finely diced 50g Cheddar, grated 15g fresh coriander, chopped 3 spring onions, finely chopped 3 tbsp plain flour 8 sheets filo pastry chilli sauce or ketchup, to serve (optional)
1 Parboil the potato in a saucepan of boiling water for 8-10 mins until tender. Meanwhile, heat 1 tbsp oil in a wok over a medium heat and fry the onion for 3 mins until translucent. Add the frozen mixed vegetables, garlic paste, chilli powder, fresh chillies (to taste) and turmeric. Cover and cook for 3-4 mins over a medium heat until the veg has softened. 2 Drain the potato, then add to the wok with the peppers; cook for 3 mins, then remove from the heat. Set aside to cool completely. Once cool, sprinkle over the cheese, coriander and spring onions. 3 Mix the flour with 5 tbsp water to make a paste. Cut each filo pastry sheet lengthways into 5 x 6.5cm wide strips, then cover with a damp tea towel to stop them drying out. Working with 2 strips at a time, place 1 strip on a clean work surface with the short edge facing you and brush the bottom of the strip with a little flour paste. 4 Create an ‘L’ shape by placing the second strip horizontally on top of the flour paste; press together. 5 Spoon 1½ tbsp vegetable mixture into the square where the strips are joined (pic A, right). Fold the bottom strip over the filling, then brush with flour paste. Fold over the second strip, press down to seal, then turn the parcel over and repeat this process, always adding a little flour paste between folds (pic B). Repeat to use all the pastry and you have a square samosa (pic C). Repeat until you’ve used up all the filo pastry and filling. 6 Put 600ml oil in a large saucepan and place over a medium-high heat until it reaches 180°C or a cube of bread turns golden in 1 min. Fry the samosas in batches for 3 mins each side until golden. Drain on kitchen paper, then serve with chilli sauce or ketchup, if you like.
Each square contains
Energy Fat Saturates
Sugars Salt 657kJ 158kcal 12g 2g 2g 0.2g 8% 17% 10% 2% 3%
of the reference intake. See page 81. Carbohydrate 11g Protein 2g Fibre 1g A source of vitamin B12
A A FILLING THE PASTRY FILLING THE PASTRY
B B FOLDING THE PASTRY FOLDING THE PASTRY
C C CREATING A SQUARE CREATING A SQUARE
M I N T Y L A M B & P E A R O L L S
Makes 12 freeze before frying Takes 1 hr 15 mins plus cooling Cost per serve 62p
300g 10% fat lamb mince 2 tsp garlic & ginger paste 1 tbsp sunflower oil, plus 600ml for deep-frying 80g frozen peas 1 tsp ground black pepper 1 tsp ground coriander 1 tsp ground cumin 1 tbsp tomato purée 2-3 bird’s-eye chillies, deseeded and very finely chopped 1 onion, finely chopped 15g fresh coriander, finely chopped 15g fresh mint, finely chopped 4 spring onions, finely chopped 1 tsp nigella seeds ½ tsp garam masala 12 slices white bread (from an 800g medium loaf) 3 tbsp plain flour 2 eggs, beaten 175g pack golden breadcrumbs salad leaves, lemon wedges and sweet chilli sauce, to serve
1 Heat a large frying pan over a medium heat, add the lamb and ginger & garlic paste, and braise for 15 mins, stirring occasionally, until the liquid from the meat has mostly evaporated and only a small amount of moisture is left. Add the oil and stir to combine, followed by the peas, black pepper, ground coriander and cumin. Stir and cook over a low heat for 5 mins. 2 Mix the tomato purée with 3 tbsp water and add to the lamb along with the chillies (to taste). Reduce the heat to low, stir and cook for 2 mins. Remove from the heat and set aside to cool completely. 3 Once cool, stir in the onion, chopped herbs, spring onions, nigella seeds and garam masala. Warm the bread in 2 batches in the microwave for 40 secs, then cut off and discard the crusts. Make a flour paste by mixing 4-5 tbsp water with the flour in a small bowl to a paste-like consistency. Use a pastry brush to brush the edges of the bread slices with flour paste. 4 To assemble, place 2 tbsp filling at a narrow end of a slice of bread, roll tightly into a cigar-like shape, then pinch the ends to seal. Dip in beaten egg, then dip into the breadcrumbs; set aside while you assemble the remaining rolls. 5 Put 600ml oil in a large saucepan and place over a medium-high heat until it reaches 180°C or a cube of bread turns golden after 1 min. Fry the rolls in batches for 3 mins each side until golden. Drain on kitchen paper, then serve with salad leaves, lemon wedges and sweet chilli sauce, if you like.
Each roll contains
Energy Fat Saturates
Sugars Salt 1340kJ 320kcal 16g 3g 3g 0.5g 16% 23% 14% 3% 9%
of the reference intake. See page 81. Carbohydrate 32g Protein 12g Fibre 2g A source of protein
C H I C K E N J A L F R E Z I
Serves 6 Takes 40 mins Cost per serve £1.01
2 tbsp sunfower oil 750g skinless chicken breast, cut into large 4cm chunks 1 tsp hot chilli powder 1 tsp ground turmeric 1 onion, thickly sliced ½ red pepper, diced ½ green pepper, diced 2 tsp ground cumin 2 tsp ground coriander 1 tbsp garlic & ginger paste 2 tbsp tomato purée ½ tsp garam masala 15g fresh coriander leaves, finely chopped, plus extra to serve (optional) ½ tsp nigella seeds 1–2 bird’s-eye chillies, deseeded and sliced basmati rice and naan, to serve (optional)
1 Heat 1 tbsp oil in a large, lidded saucepan over a medium heat. Add the chicken, chilli powder, turmeric and a pinch of salt; fry for 10 mins or until cooked through. Remove from the pan and set aside. 2 Heat the remaining oil in the same pan, then add the onion and peppers and cook over a medium heat for 4 mins or until the onion has softened. Add the cumin, coriander and garlic & ginger paste and cook for another 2 mins. 3 Return the chicken to the pan with the tomato purée, garam masala and 50ml water and gently stir everything together. Cover and leave to simmer over a low heat for 8-10 mins until the sauce has reduced, stirring occasionally, and adding a little water if the mixture appears dry. Scatter with the chopped coriander, a sprinkling of nigella seeds and the chillies (to taste). Serve with rice and naan, garnished with extra coriander, if you like.
Each serving contains
Energy Fat Saturates
Sugars Salt 869kJ 207kcal 7g 1g 3g 0.4g 10% 5% 37% 5% 35%
of the reference intake. See page 81. Carbohydrate 4g Protein 31g Fibre 2g High in protein; high in vitamin B3; source of vitamin B6; source of vitamin C
T O P T I P
For a milder curry, omit the chilli powder and fresh chillies.
Lunch Inspiration from WW
Tired of the same old sandwiches for lunch? Try our amazing Sticky Hoisin Tofu Wraps for a tasty mid-week treat. Click on the QR code at the bottom of this page for the full recipe and for more lunch inspiration.
These delicious WW wraps available in Tesco stores and online are high in fi bre, Tesco stores and online are high in fibre, low in fat and make a great alternative to low in fat and make a great alternative to bread. Fill with your favourite ingredients bread. Fill with your favourite ingredients for a quick and easy lunch or use them to for a quick and easy lunch or use them to create a cheat’s pizza. Suitable for vegans. create a cheat’s pizza. Suitable for vegans.
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