EEK SUPPERS

Your time is too short to spend hours preparing an after-work

meal, so choose our quick and easy recipes -they're lighter too
Tom o Jnd chilli penne Spiced chicken with fruity
The antioxidant lycopene found in the couscous dnd yogurt
tomato sauce promotes heart health. Chickpeas add texture here as well as
folate, vital for producing red blood cells.
Any leftovers
PREPARATION TIME: 10 MINUTES
from these meals COOKING TIME: 25 MINUTES PREPARATION TIME: 20 MINUTES,
can be refrigerated SERVES4 PLUS MARINATING
and served cold pj EASY COOKING TIME: 25 MINUTES
for lunch the SERVES4
25g (1oz) butter pj EASY
next day 2tbsp olive oil, plus extra for drizzling
250g (9oz) small chestnut mushrooms, 3tbsp harissa paste
halved 150g (Soz) natural yogurt
1 red onion, sliced 4 skinless chicken breasts
Garlic, ginger 2 garlic cloves, peeled and finely 200g(7oz)couscous
3 j rT p v n chopped 50g (2oz) dried apricots, sliced
:;arlic adds punchy flavour to this dish 1 red chilli, chopped 50g (2oz) sultanas
md is thought to help ward off bacteria. 500g jar tomato pasta sauce 350m I (12fl oz) hot chicken stock
400g (14oz) penne 400g can chickpeas, drained and rinsed
'REPARATION TIME: 10 MINUTES few basil leaves 2 carrots, grated
:OOKING TIME: 10 MINUTES 50g (2oz) Parmesan, grated handful fresh parsley, roughly chopped
>ERVES 2 (or vegetarian alternative) handful fresh mint, leaves picked
f EASY 35g (11f40Z) croutons, crushed
1 Heat the oven to 180C, 160C fan, 350F,
tsp oil 1 Heat the butter and half the oil in a frying gas 4. Mix the harissa paste and yogurt
large garlic clove, peeled and chopped pan and fry the mushrooms for 3 minutes together. Place three-quarters of it in an
2-1 green chilli, halved, deseeded and until golden . Remove and set aside. ovenproof dish, add the chicken and turn
nely sliced Add the remaining oil to the pan and fry to coat the meat. Leave for 15 minutes to
sp grated fresh ginger the onion, garlic and chi lli for 10 minutes marinate. Transfer to the oven and bake
OOg (14oz) raw king prawns or until the onion is soft. Return the for 20 to 25 minutes, until the chicken
>Og (4oz) sugar snap peas, blanched mushrooms to the pan, add the tomato is cooked through .
1se1ve sauce and simmer for 10 minutes. 2 Meanwhi le, place the couscous, apricots
own rice, lime wedges and coriander 2 Cook the pasta according to the pack and su ltanas in a large bowl and pour over
instructions, drain and drizzle with a little the hot chicken stock. Cover with clingfilm
-leat the oil in a frying pan with the oil. Stir in the sauce and sprinkle with the and leave for 5 minutes until absorbed,
1rlic, chil li and ginger, and fry for a basil leaves. Mix the cheese and croutons then fluff with a fork.
nute over a medium heat. and season with pepper. Sprinkle over the 3 Season well, then stir through the
l'ldd the prawns; leave them to go pink pasta before serving. chickpeas, carrots and herbs. Serve the
one side, then flip them and cook unti l Per serving: 654 calories, 23g fat chicken on top of the couscous salad and
1k all over. Add the sugar snap peas (Bg saturated}, 90g carbohydrate drizzle with the reserved harissa yogurt.
d heat through . Serve with brown rice, Per serving: 460 calories, 6g fat
zzled with the oil from the pan , lime (1.5g saturated}, 53g carbohydrate
;dges and plenty of fresh coriander.
r serving: 178 calories, 2.5g fat "1" CLEVER COOKING + KNOWHOW
'5g saturated), 2.5g carbohydrate If you have any dried porcini Harissa is a fiery, North African chilli
mushrooms, rehydrate a handful in sauce with the addition of cumin,
KNOWHOW hot water for 5 minutes. Squeeze garlic, coriander and lemon. It'll spice
Blanch the sugar snap peas for 2 out the excess water and chop. up fish stews and lamb d1shes and is
ninutes in boiling water, then drain Strain the soaking water and add great as a marinade. To keep it fresh
md refresh them in cold water to the mushrooms and soaking water once opened, cover the surface with a
ceep their bright green colour. to the pan with the tomato sauce. thin film of oil and keep in the fridge.

PASSIONATE ABOUT FOOD

 Venison and crab apple jelly bread rolls
Smoked venison is delicious in these 150g (Soz) smoked venison, sliced
rolls and has a low saturated fat content. a little mustard cress
crab apple jelly, to serve
PREPARATION TIME: 10 MINUTES
MAKESG 1 Beat the butter with the peppercorns,
PJII EASY/PREPARE AHEAD herbs and a pinch of salt, and use to
butter the rolls.
GOg (2'12oz) unsalted butter, softened 2 Add salad leaves, herbs and venison
1tsp pink or green peppercorns, slices. Pile the mustard cress on top.
drained and crushed Serve with a pot of crab apple jelly or
6 wholemeal bread rolls, split chutney for spreading over the venison.
1 Little Gem lettuce, leaves separated Per serving: 292 calories. 10g fat
2tbsp finely chopped parsley, (5.5g saturated}. 33g carbohydrate
fennel or chives

Chicken souvlaki
You can reduce the calories easily
by using skinless chicken breasts.

PREPARATION TIME: 10 MINUTES

COOKING TIME: 10 MINUTES
SERVES 4
~~~~~~~~~--------

4tbsp lemon juice, plus lemon wedges,

to serve
4tbsp olive oil
1 garlic clove, crushed
1tsp dried mustard
1tsp paprika
1tsp oregano
SOOg (11b 2oz) chicken breast, cubed
pitta breads and tzatziki, to serve
you will need
4 wooden skewers, soaked in cold water

1 Mix together all the ingredients except

the chicken until combined. Stir in the
cubes of chicken, season well and mix
to coat the meat.
2 Thread the chicken on to the skewers
and grill until golden. Serve with the pitta
breads, tzatziki and lemon wedges.
Per serving: 31 calories. 12g fat
(2g saturated). Og carbohydrate

38 woman&home PASSIO NATE ABO UT FOOD

 EASY PICNICS

Walnuts are a rich in essential fats, great

Spinach is a great source of vitamin K, for healthy skin.
which is important for healthy bones.
PREPARATION TIME: 10 MINUTES
TIME: 25 MINUTES, PREPARATION TIME: 5 MINUTES SERVESS
COOKING TIME: 15 MINUTES EASY/PREPARE AHEAD
SERVES 8 TO 10
-------
EASY/PREPARE AHEAD 4 green apples, peeled, cored and cut
Into matchsticks
SOOg (11b 2oz) casarec:ce or fusllll pasta 2tbsp lemon juice
2tbsp olive oil 2tsp Dljon mustard
11/ztbsp pine nuts 3tbsp mayonnaise
100g (4oz) baby spinach, roughly 3tbsp natural yogurt
chopped 6 stalks celery
large handful basil leaves, finely 75g (3oz) walnut pieces
chopped 50g (2oz) raisins
zest11emon
20g (3/40Z) Parmesan, finely grated 1 Toss the apples in the lemon juice until
they are well coated, then set aside. In
1 Cook the pasta in a large pan of salted a small bowl, make the dressing by mixing
water, according to the pack instructions, together the mustard, mayonnaise and
onions, finely sliced until tender. Drain, add to a large bowl and yogurt until smooth. Season and set aside.
handful coriander, chopped toss with 1V2tbsp of the olive oil. Set aside. 2 Add the apple, celery, walnuts and
handful parsley, chopped 2 Heat a heavy-based frying pan, and add raisins to a large bowl, pour over the
the remaining oil and pine nuts. Toast gently dressing and toss gently to coat evenly.
the black rice in a bowl of cold until browned. Set aside on kitchen towel. Per serving: 149 calories, 11g fat
for at least 2 hours, or overnight. 3 Add nach, basil, lemon zest, (1.5g saturated), 10g carbohydrate
then cover again with water and Parmesan and pine nuts to the pasta, toss
grains with your hands. Repeat gently and season well.
process twice more, or until the Per serving: 276-220 calories, 7-Sg fat
becomes less cloudy. (1.5-1g saturated), 44-35g carbohydrate
will need to cook the black and

PN-Oa!;ea saucepan and cover with

700ml (1V4pt) cold water. Bring

ginger, fish sauce, lime juice and

in a small bowl until well combined.

the rice has been drained and

loosen the grains V(lth a fork
all of it to a large bowl with
ingredients. Pour over the
add plenty of seasoning, and
toss to combine.
seNing: 227-221 calories, 0.5-0.4g fat
saturated), 54-43g carbohydrate
All our salads are full of health-promoting ingredients, but we don't
skimp on flavour and they're all perfect when you're entertaining
Potato salad with +MEAT FREE
smoked sausage and
a tapenade dressing
Potatoes are high in vitamin 86, which Pear, feta, walnut Blue cheese salad
helps to boost the immune system. and pea shoot salad This salad doesn't "wilt", so any leftovers
Used sparingly, nuts are a good source of are perfect for a lunch box.
PREPARATION TIME: 10 MINUTES nutrients. Walnuts are rich in potassium.
COOKING TIME: 20 MINUTES PREPARATION TIME: 10 MINUTES
SERVES 4 PREPARATION TIME: 20 MINUTES SERVES 4
PJII EASY/PREPARE AHEAD SERVES 6 PJ EASY
PJ EASY
800g (11b 12oz) new potatoes 200g (7oz) blanched green beans
2tbsp green olive tapenade 75g (3oz) walnuts, roughly chopped 1 small red onion, very thinly sliced
2tbsp white wine vinegar 100g (4oz) feta, crumbled 250g (9oz) plum tomatoes, halved
4tbsp olive oil 2 ripe pears, cored and sliced into small 200g (7oz) Gorgonzola, broken into
200g (7oz) cooked smoked sausage, wedges rough chunks
sliced 3 spring onions, finely sliced ciabatta bread, to serve
3 spring onions, chopped 75g (3oz) pea shoots
85g (3Y2oz) frisee lettuce tl 1n 2tbsp green olive tapenade
4tbsp olive oil 3tbsp olive oil
1 Cook the potatoes in their skins in a juice %lime
saucepan of boiling water until tender. 2tsp Dijon mustard In a bowl, mix the green beans and onion
Drain and leave to cool. Meanwhile, in 2tbsp honey slices with the tomatoes and Gorgonzola .
a small bowl, mix the tapenade with the Mix together the dressing ingredients.
white wine vinegar and olive oil, then Place the walnuts, feta, pears, spring Serve alongside the salad, for spooning
season with salt and freshly ground onions and pea shoots into a large bowl. over. Accompany with warm ciabatta.
black pepper. Mix together the dressing ingredients, Per serving: 304 calories, 26g fat
2 When the potatoes are cool, peel and then lightly season with salt and pepper. (12g saturated), Sg carbohydrate
halve them, and add to a serving bowl. Pour over the salad and toss gently to
Add the sausage and spring onions. coat. Divide between 6 plates and drizzle
Wash the lettuce, cut into bite-sized with any remaining dressing to serve.
pieces and add to the potatoes. Per serving: 238 calories, 20g fat
3 Pour over the dressing, toss gently and
serve. As dressing tends to wilt salad
(lg saturated), 10g carbohydrate +
Smart idea
leaves, serve separately in a small jug if +KNOW-HOW Try some of our
the salad isn't to be eaten immediately. Feta is one of the lower calorie
fantastic British blue
Per serving: 361 calories, 20g fat cheeses, compared with a hard
(9g saturated), 33g carbohydrate cheese. Dieters can trade the
cheeses - as well as
feta for cottage cheese - normally Stilton, try Dorset
+KNOW-HOW quite bland, it gets a makeover Blue Vinny, which
Tapenade is a provenc;;ale olive spread. with the punchy dressing. is milder
It is traditionally made w1th black
olives but green is readily available.
 a pberry cheesecake
Light double cream keeps the calories
down without sacrificing the flavour.

PREPARATION TIME: 30 MINUTES,

PLUS CHILLING
SERVES 8 TO 10
I EASY/PREPARE AHEAD

150g (Soz) digestive biscuits, finely

crushed
75g (3oz) butter, melted
300g (10oz) cream cheese
125g (4Y20Z) caster sugar
finely grated zest Y2 lemon
3 gelatine leaves
150m! (V.pt) light double cream
300g (10oz) raspberries
1tbsp lemon juice
1 egg white
or the raspberry sauce
250g (9oz) fresh or frozen raspberries,
plus extra, to decorate
SOg (2oz) caster sugar
2tsp lemon juice
you will need
20cm (Sin) springform tin, base lined
with baking parchment

1 Mix the biscuits and butter in a bowl and

press into the base of the prepared tin. Chill.
2 Place the cream cheese. sugar and lemon
zest in a bowl and beat until smooth. Soak
the gelatine leaves in a bowl of cold water
to soften. Place half the cream in a pan and
bring just up to a boil; remove from the heat.
Squeeze the excess water from the gelatine
and add to the cream; stir until dissolved.
3 Place the raspberries and lemon juice in Microwave chocolate pots
a bowl; lightly crush. Add the gelatine mix A quick and easy dessert- the perfect you will need
to the cream cheese mix. beating well; add midweek treat! 4 ramekins
the remaining cream. Stir in the raspberries.
4 Beat the egg white until stiff and fold into PREPARATION TIME: 5 MINUTES 1 Mix the flour, sugar, cocoa and salt in a
the cream cheese mixture, making sure it COOKING TIME: 1 MINUTE bowl. Add the egg, oil and milk, and mix.
is thoroughly combined. Pour the filling SERVES4 2 Place a large spoonful of the mixture in
over the biscuit base, level the top and II EASY each ramekin, then place 1tsp of Nutella in
chill for a minimum of 6 hours or overnight. the centre of each. Spoon over the remaining
5 To make the sauce, gently heat all the 4tbsp plain flour mixture and microwave on high power for
ingredients in a pan, until the sugar has 4tbsp caster sugar 45 seconds to 1 minute. It's ready when it
dissolved and the fruit has burst. Press 2tbsp cocoa powder, plus Y2tsp to dust stops rising. Dust with the remaining cocoa
through a fine sieve. Set aside until cool. pinch of salt powder and top with a strawberry to serve.
6 To serve, run a round-bladed knife 1 egg Per serving: 267 calories, 13g fat
around the outside of the cheesecake and 2tbsp vegetable oil (3g saturated), 32g carbohydrate
remove from the tin. Slice and serve with 3tbsp milk
extra raspberries and the raspberry sauce. 4tsp Nutella (or other chocolate and +TRY THIS
Per serving: 473-378 calories, 34-27g fat hazelnut spread) If you like, swap the Nutella for 1tsp
(21.5-17g saturated}, 37-29g carbohydrate 4 strawberries, to serve drained, finely chopped stem ginger.

woman&home PASSIONATE ABOUT FOOD 89

 l?erry mous e c":lke
Make the most of in-season British
berries for this summery dessert.

PREPARATION TIME: 1 HOUR,

PLUS CHILLING
SERVES 10 TO 12
(IIJ EASY/PREPARE AHEAD

large sponge flan case

4tbsp framboise liqueur or creme de
cassis (optional)
250g (9oz) frozen summer berries,
defrosted
100g (4oz) caster sugar
4 sheets gelatine, soaked in cold water
for 5 minutes
2 egg whites
300ml (V2pt) light double cream
or the topping
250g (9oz) frozen summer berries,
defrosted
50g (2oz) caster sugar
1Y2 sheets gelatine, soaked in cold water
for 5 minutes
100g (4oz) fresh mixed berries, to garnish
edible gold leaf, to decorate (optional,
from squires-shop.com)
you ill n<ed
a deep, 20cm (Sin) loose-based cake tin,
lightly oiled

1 Using the cake tin as a template, cut out

a 20cm (8in) circle from the flan case and
line the tin. Drizzle with the liqueur, if using.
2 In a blender, whizz the berries and sugar;
press through a sieve into a pan. Heat until
hot. Squeeze out excess water from the
gelatine; stir into the fruit until dissolved.
3 Whisk the egg whites in one bowl and
the cream in another, until they make soft
Why not try another peaks. Stir the puree into the cream, then
liqueur in this grown- fold in the egg white. Pour on to the flan
tant froze'l yogurt up dessert, such as base; shake the tin gently until the surface
So easy to prepare, this is a really handy, is smooth. Chill for 3 hours, or until set firm.
straight-from-the-freezer dessert.
creme de cassis 4 For the topping, whizz the defrosted
or a splash of berries, sugar and 3tbsp water until
PREPARATION TIME: 10 MINUTES white rum? smooth, press through a sieve into a small
SERVES 6 ... saucepan. Heat then stir in the drained
II EASY gelatine until dissolved. Leave to cool for
Tip the yogurt into a food processor with 10 minutes, then pour over the mousse,
500g carton natural yogurt the icing sugar and orange liqueur. Add the tilting the tin until a layer covers the
6tbsp icing sugar frozen berries and whizz until blended. mousse. Chill for 1 hour or overnight.
2tbsp orange liqueur Spoon into 6 small glasses or bowls and 5 Garnish with fresh berries and dust with
450g pack frozen Black Forest serve immediately with sweet biscuits. gold leaf, if you like, before serving.
fruits or mixed berries Per serving: 159 calories, 2.5g fat Per serving: 231-193 calories, 8.5-7g fat
sweet biscuits, to serve (1.5g saturated), 25g carbohydrate (6-Sg saturated), 30-25g carbohydrate

92 woman&home PASSIONATE ABOUT FOOD

 COME ON OVER

Seared tuna 1 Skin the sausages and put the meat into 2 courgettes, sliced lengthways to
wth salsa verde a bowl. Add the remaining ingredients around 1cm ('hin) thick
Fresh tuna is rich in omega-3 fatty acids. except the oil, and mix everything together 1 red, 1 yellow and 1 orange pepper,
with your hands. Shape into 6 patties and halved, deseeded and sliced into strips
PREPARATION TIME: 15 MINUTES chill until ready to cook. You can make 3cm (1Y4in) wide
COOKING TIME: 10 MINUTES them up to a day ahead. zest and juice 1 lemon
SERVES6 2 Brush with the oil and cook on a medium 2tsp caster sugar
~~~~ EASY/PREPARE AHEAD grill for 4 to 5 minutes on each side. 2tsp Dijon mustard
Per serving: 227 calories. 16g fat 1tsp sweet paprika
2 x 250g (9oz) tuna loin steaks (S.Sg saturated), 9g carbohydrate Y2 small bunch mint, finely chopped
(around 2cm/%in thick) 3tbsp extra virgin olive oil
1tbsp olive oil
for the salsa erde Steak with aioli 1 Steam the potatoes for 15 minutes
11arge bunch flat-leaf parsley, leaves Make sure you trim the steaks to cut or until tender. Grill the courgettes
removed down on the fat content. and sweet peppers until charred, then
Y2 small bunch mint, leaves removed cut into chunks.
6 salted anchovy fillets, rinsed PREPARATION TIME: 10 MINUTES, 2 Whisk together the lemon zest and
1tbsp lemon juice PLUS RESTING juice. the sugar, mustard, sweet paprika,
1tsp Dijon mustard COOKING TIME: 15 MINUTES mint and olive oil.
2dsp small capers, rinsed SERVES 6 3 Mix the potatoes and grilled veg in
2 baby gherkins ('i EASY a large bowl, pour over the dressing
2 garlic cloves, peeled and finely and toss to coat. Serve warm or at
chopped 2tbsp extra virgin olive oil room temperature.
130ml (4Y2f1 oz) extra virgin olive oil 1 garlic bulb, peeled and thickly sliced Per serving: 205 calories. 7g fat
150g (Soz) good-quality mayonnaise (1g saturated), 32g carbohydrate
1 To make the salsa verde, place all the juice Y2 lemon
ingredients except the oil into a food 2tsp mixed or pink peppercorns
processor and pulse until you have 2 x 300g (10oz) thick-cut rump steaks, Leafy herb, rocket
a chunky paste. Then gradually add the at room temperature, fat trimmed and fennel salad
oil until thoroughly combined. Check the Fennel can help ease indigestion.
seasoning and transfer to a serving bowl. 1 Warm the oil and garlic in a pan and cook
2 Allow the tuna steaks to reach room on the lowest possible heat until the garlic PREPARATION TIME: 10 MINUTES
temperature. brush with the oil and is very soft, then crush with a fork until SERVES 6
season. Cook on a high grill for around smooth. Al low to cool completely. When ('i EASY
2 minutes on each side for medium-rare. cold, add to the mayonnaise with lemon
Rest for a few minutes, then slice thickly juice to taste. Cover and chill until needed. 1 small fennel bulb
and serve with the salsa verde. 2 Crush the peppercorns with a pestle and 1tsp caster sugar
Per serving: 279 calories, 22g fat mortar, then rub over the steaks. Cook on juice Y2 lemon
(4g saturated), 0.3g carbohydrate a medium high grill for 3 minutes per side small bunch flat-leaf parsley, torn
for medium-rare. Rest for 10 minutes on a 100g (4oz) wild rocket
plate, covered with foil, then slice thickly 3tbsp fruity extra virgin olive oil
Gourmet sausage and serve with the aioli. 2tbsp balsamic vinegar
Per serving: 331 calories, 27g fat Y2 small red chilli, f inely chopped
Black olives are a great source of iron. (Sg saturated). 0.4g carbohydrate 40g (1% oz) Pecorino cheese, shaved
with a vegetable peeler
PREPARATION TIME: 15 MINUTES
COOKING TIME: 10 MINUTES Potatoes and griddled 1 Slice the fennel very thinly and toss
MAKES6 'v1 e rane with a large pinch of salt, the sugar and
EASY/PREPARE AHEAD Peppers are high in vitamins A, C and K. lemon juice. Leave for 10 minutes, then
drain and put in a salad bowl. Add the
450g (11b) herby pork sausages PREPARATION TIME: 20 MINUTES parsley and rocket, and toss together.
SOg (2oz) pitted black olives, chopped COOKING TIME: 25 MINUTES 2 Mix the oil, balsamic vinegar and chilli
handful each basil and parsley, chopped SERVES6 .. together. When ready to serve, drizzle
35g (1Y4oz) fresh white breadcrumbs EASY/PREPARE AHEAD the dressing over the leaves. mix, then
2tbsp sun-blushed tomatoes, drained of scatter with the Pecorino and serve.
oil and roughly chopped 1kg (21b 4oz) baby new potatoes, halved Per serving: 91 calories, Bg fat
oil, for brushing if larger than bite-size (2g saturated), 2.5g carbohydrate

woman&home PASSIONATE ABOUT FOOC