Tom Kerridge's Fresh Start
Page 11
3 x 250g pouches ready-cooked pilau rice
Cucumber, tomato and red onion salad
1 Heat the oil in a large non-stick saucepan over a high heat, then add the mustard and cumin seeds, cardamom pods and curry leaves. Cook, stirring, for 30 seconds, or until the mustard seeds begin to pop.
2 Add the onions to the pan and cook, stirring often, for 8 minutes or until softened and starting to brown.
3 Toss the garlic and ginger into the pan and cook for 2 minutes. Lower the heat a little, stir in the ground spices and cook, stirring, for 1 minute.
4 Pour in the vegetable stock and bring to the boil. Add the butternut squash, bring back to the boil, then lower the heat and simmer for 15 minutes.
5 Stir in the coconut cream, chickpeas and beans and cook for 10–15 minutes or until the liquor is reduced and thickened slightly. Meanwhile, heat up the pouches of rice mix, following the packet instructions, if using.
6 Serve the curry in warmed bowls, with hot pilau rice and a cucumber salad on the side if you like.
To freeze: Let the curry cool, then freeze in two-portion containers. Defrost fully in the fridge overnight, then reheat in a saucepan over a medium heat until hot all the way through. You may need to add a little extra liquid to loosen the curry as you reheat it.
Chicken and new potato curry
Butternut squash and chickpea curry
Italian turkey meatballs
These healthy meatballs include grated carrots and courgettes to help keep them moist as they cook. Baking – rather than frying – them at a high heat brings down the fat content and caramelises the outside a little, to delicious effect. ❄
Serves 8
350 calories per serving
450 calories with bread and salad
2 tbsp light olive oil
1 onion, finely chopped
2 carrots, peeled, finely grated and squeezed to remove excess liquid (about 275g prepared weight)
2 courgettes, finely grated and squeezed to remove excess liquid (about 500g prepared weight)
1kg turkey mince (mixed breast and thigh meat)
4 tbsp finely chopped sage
2 tbsp dried Italian herbs
75g fresh breadcrumbs
100g Parmesan, finely grated
4 garlic cloves, finely chopped
2 tbsp tomato purée
2 x 400g tins chopped tomatoes
680g jar passata
1 tsp caster sugar
2 tsp fennel seeds, toasted and finely ground
500ml water
2 handfuls of basil leaves, finely chopped
Sea salt and freshly ground black pepper
To serve
Flat-leaf parsley, finely chopped
Crusty bread (optional)
Leafy side salad (optional)
1 Heat 1 tbsp olive oil in a large, deep saucepan over a medium heat. Add the onion and cook, stirring often, for 7–10 minutes until softened. Remove with a slotted spoon to a plate and leave to cool.
2 Preheat the oven to 250°C/Fan 240°C/Gas 10. Line two large baking trays with baking parchment.
3 In a large bowl, combine the cooled onion, grated carrots and courgettes, turkey mince, sage, dried herbs, breadcrumbs and half the Parmesan. Season with salt and pepper and mix well. Form into 48 even-sized balls. Place on the baking trays and bake for 10–15 minutes until browned all over, turning once halfway through.
4 Meanwhile, heat the remaining olive oil in the large saucepan. Add the garlic and cook for 2 minutes. Stir in the tomato purée and cook, stirring, for 2 minutes, then add the tinned tomatoes, passata, sugar, fennel seeds and water. Bring the sauce to a gentle simmer and cook gently for 20 minutes.
5 Add the baked meatballs to the sauce and cook for 10 minutes, then stir in the chopped basil.
6 Serve in warmed shallow bowls, sprinkled with the rest of the Parmesan and the chopped parsley. Serve with crusty bread and a green side salad, if you like.
To freeze: Allow to cool, then freeze in two-portion lidded foil trays. Defrost fully in the fridge overnight. Reheat in a saucepan over a medium heat until the meatballs are hot all the way through.
Italian turkey meatballs
Beef biriyani
Cooking the mince in the oven first intensifies its flavour for this delicious curry. It’s a complete meal in one that freezes brilliantly – great to have on standby in the freezer for occasions when life gets so busy you have little time to cook. ❄
Serves 8
440 calories per serving
480 calories with raita
1kg beef mince (10% fat)
2 tbsp vegetable oil
2 onions, diced
2 carrots, peeled and diced
4 garlic cloves, finely chopped
5cm piece of fresh ginger, finely grated
200g Madras curry paste
1 tsp hot chilli powder (optional)
500g basmati rice
1.5 litres beef stock
200g courgettes, diced
200g green beans, cut into 2.5cm lengths
200g cauliflower, cut into very small florets
200g broccoli, cut into very small florets
200g frozen peas
A handful of coriander leaves, roughly chopped
For the raita (optional)
400g Greek strained yoghurt (0% fat)
1 tsp cumin seeds, toasted and ground
1 cucumber, grated
A little chopped mint
Sea salt
1 Preheat the oven to 200°C/Fan 180°C/Gas 6. Line a large baking tray with baking parchment.
2 Spread the beef out on the lined baking tray and cook in the oven for 40 minutes, breaking up the mince well with a wooden spoon every 10 minutes. It should have a dark, even colour and resemble large coffee granules. Remove from the oven and set aside.
3 Heat the oil in a large saucepan over a high heat. Add the onions and cook, stirring often, for 5 minutes to soften. Toss in the carrots and cook for 3–4 minutes.
4 Add the garlic and ginger and cook for 2–3 minutes. Stir in the curry paste and chilli powder, if using, and cook, stirring, for 1–2 minutes.
5 Add the basmati rice to the pan and cook, stirring, for 2 minutes. Pour in the beef stock, bring to the boil and boil rapidly for 5–8 minutes, stirring occasionally, until most of the liquid has evaporated and the rice is just slightly undercooked. Lower the heat to a simmer.
6 Add the roasted mince, along with any juices, to the pan. Add the courgettes, green beans, cauliflower and broccoli and stir well. Put a lid on the pan and simmer for 8–10 minutes, until the rice and veg are cooked and the liquid is all absorbed.
7 To make the raita, if serving, put the yoghurt into a bowl and add the cumin and a pinch of salt. Squeeze the cucumber to remove all excess liquid and add to the bowl. Mix well and sprinkle with chopped mint.
8 Stir the frozen peas through the biriyani and cook for a couple of minutes, or until the peas are tender. Scatter the chopped coriander over the biriyani. Serve straight away, in warmed bowls, with the raita alongside if serving.
To freeze: Allow to cool, then freeze in two-portion lidded foil trays. Defrost fully in the fridge overnight. Add a splash of water and cover loosely with foil, then reheat in an oven preheated to 200°C/Fan 180°C/Gas 6 for 30 minutes or until hot right through.
Beef biriyani
Beef and stout stew
There’s nothing quite like a comforting beef stew on a cold wintry day. Made with classic ingredients, this is a traditional stew with big, bold flavours. The alcohol will cook off in the oven, but stout has quite a powerful taste so if you’re cooking for kids you may prefer to replace it with extra beef stock. ❄
Serves 6
515 calories per serving
740 calories with mash
3 tbsp vegetable oil
1.5kg braising beef, cut into 3.5cm pieces
4 large onions, thickly sliced
3 tbsp plain flour
500ml stout
6 sprigs of thyme
450g chestnut mushrooms, halved
A handful of flat-leaf parsley, finely chopped
Sea salt and freshly ground black pepper
Mashed potatoes, to serve (optional)
1 Preheat the oven to 170°C/Fan 150°C/Gas 3.
2 Place a large non-stick casserole pan over a high heat and add 1 tbsp oil. Season the beef with salt and pepper and brown in the hot casserole in batches until the pieces are well coloured on both sides, making sure you do not overcrowd the pan. Remove each batch and set aside on a plate.
3 Add the remaining oil to the pan and lower the heat to medium. Toss in the onions and cook for about 10 minutes until softened and golden brown. Stir in the flour and cook, stirring, for 1–2 minutes.
4 Add the stout and stir well to deglaze the pan, scraping up the meat sediment. Return the beef to the pan, pour in the beef stock and add the thyme. Bring to the boil, then put the lid on the casserole and cook in the oven for 1½ hours.
5 Add the mushrooms to the casserole, stir well and return to the oven for a further 1½ hours.
6 Season with salt and pepper to taste and stir in half of the chopped parsley. Scatter over the remaining parsley to finish and serve with mash, if you like.
To freeze: Allow to cool, then freeze in two-portion lidded foil trays. Defrost fully in the fridge overnight. Cover with foil, then reheat in an oven preheated to 200°C/Fan 180°C/Gas 6 for 30 minutes, or until hot right through.
Beef and stout stew
Sausage and bean casserole
Butterbeans and sausages are a fantastic pairing and this casserole brings in some really gorgeous ingredients. Choose good-quality sausages – traditional or flavoured if you prefer. Lincolnshire or Cumberland sausages are a good place to start. It is quite a loose sauce, so serve with lots of crusty bread to soak it all up. ❄
Serves 6
735 calories per serving
835 calories with bread
12 large pork sausages
1 tbsp olive oil
4 cooking chorizo sausages, thickly sliced
2 red onions, diced
4 garlic cloves, sliced
2 red peppers, cored, deseeded and cut into 2.5cm pieces
2 yellow peppers, cored, deseeded and cut into 2.5cm pieces
2 tsp hot smoked paprika
1 tsp ground cumin
2 tbsp thyme leaves
250ml red wine
2 x 400g tins chopped tomatoes
500ml chicken stock
2 x 400g tins butterbeans
1 tbsp sherry vinegar
2 handfuls of flat-leaf parsley, roughly chopped
Sea salt and freshly ground black pepper
Crusty bread, to serve (optional)
1 Preheat the oven to 200°C/Fan 180°C/Gas 6. Line a baking tray with baking parchment.
2 Lay the pork sausages on the lined baking tray and cook in the oven for about 15 minutes, or until browned but not fully cooked all the way through.
3 Meanwhile, heat the olive oil in a large, deep frying pan over a medium heat, add the sliced chorizo and cook for 5 minutes, until browned and crispy. Remove from the pan and set aside.
4 Add the diced red onions to the pan and cook for 7–10 minutes until softened. Add the garlic and peppers and cook for a further 5 minutes. Stir in the ground spices, then add the thyme and wine. Allow to bubble until the liquor has reduced by half, about 5–7 minutes.
5 Add the tinned tomatoes, chicken stock, browned sausages and chorizo. Cook for 20 minutes, then stir in the butterbeans and sherry vinegar and cook for a further 5 minutes. Stir through half the parsley.
6 Serve scattered with the remaining chopped parsley and with plenty of crusty bread alongside for soaking up the tasty juices, if you like.
To freeze: Allow to cool, then freeze in two-portion containers. Defrost fully in the fridge overnight, then reheat in a saucepan over a medium-low heat, stirring occasionally, until hot all the way through.
Sausage and bean casserole
Salt cod and saffron fish cakes
Infused with saffron and flecked with peas and roasted peppers, these fish cakes are delicious. All they need is a dollop of aïoli, a squeeze of lemon and a side salad. ❄
Makes 6
415 calories per serving
550 calories with aïoli
600g cod fillet, skin removed
4–5 large baking potatoes (1.5kg)
300ml vegetable stock
2 tbsp olive oil
1 red onion, finely diced
200g roasted red peppers (from a jar), drained and diced
100g frozen peas
Finely grated zest of 1 lemon
3 tbsp plain flour, for dusting
Sea salt and freshly ground black pepper
For the salt and saffron cure
80g sea salt
30g caster sugar
A large pinch of saffron strands
1 tbsp aniseed-flavoured aperitif, such as Pernod
1 tbsp olive oil
2 tbsp white wine
For the parsley salad
4 handfuls of flat-leaf parsley leaves
1 red onion, finely sliced
60g caper berries
2 tbsp extra-virgin olive oil
Juice of ½ lemon
To serve
Aïoli, good-quality, shop-bought (optional)
Lemon wedges
1 For the cure, mix all the ingredients together in a bowl. Check the cod for any pin-bones, then cut into two equal pieces and place in a container in which they fit snugly. Spread the cure all over the fish and place in the fridge for 3 hours.
2 Preheat the oven to 200°C/Fan 180°C/Gas 6. Prick the potatoes all over with a fork, place on a baking tray and bake in the oven for about 1½ hours until tender. Remove and leave until cool enough to handle. Turn the oven down to 160°C/Fan 140°C/Gas 3.
3 Take the fish from the container and rinse well under cold running water for 5 minutes to remove the cure. Place in a small roasting tin and pour over the stock. Cover with foil and bake for 20 minutes. Remove and leave the fish to cool completely in the stock.
4 Meanwhile, heat ½ tbsp of the olive oil in a frying pan over a medium heat. Add the onion and cook for 5–7 minutes until softened. Add the roasted peppers and peas and cook for about 3 minutes until the peas are tender. Remove the pan from the heat.
5 Cut the cooled potatoes in half, scoop out the flesh from the skins into a bowl and mash lightly. Drain the fish and flake into the bowl. Add the onion and pepper mix, with the lemon zest and salt and pepper to taste. Divide into 6 portions and shape into patties. Place on a tray in the fridge to chill and firm up for 1 hour.
6 Line a large baking tray with baking parchment. Heat the remaining 1½ tbsp olive oil in a large non-stick frying pan. Dust the fish cakes with flour and fry, in batches, over a medium-high heat for 3–4 minutes on each side, until golden and crisp. Transfer to the baking tray. Once all the fish cakes have been fried, cook them in the oven for 15 minutes, until hot right through.
7 For the salad, toss all the ingredients together in a bowl and season with salt and pepper. Serve the fish cakes with the salad, aïoli and lemon wedges.
To freeze: Freeze the floured fish cakes on a baking tray, then transfer to a freezer container. Defrost fully in the fridge overnight, then cook as per the recipe.
Salt cod and saffron fish cakes
Veggie shepherd’s pie
My mum always added curry powder to her shepherd’s pie and I’ve used it here in this delicious veggie version. It brings out the flavours of the other ingredients without overpowering them. The colourful swede and sweet potato topping adds extra flavour but you could use plain mashed potato if you prefer. V ❄
Serves 10
455 calories per serving
2 tbsp olive oil
2 onions, diced
4 carrots, peeled and diced
4 garlic
cloves, finely chopped
5cm piece of fresh ginger, finely grated
3 tbsp medium Madras curry powder
2 x 250g packs cooked Puy lentils
2 tbsp Swiss vegetable bouillon powder
2 x 400g tins chopped tomatoes
2 x 400g tins brown lentils, drained
700ml water
1 large head of broccoli, cut into florets
300g frozen peas
2 tbsp butter, melted
For the swede and sweet potato mash topping
1.2kg swede, peeled and diced into small cubes
1.2kg sweet potatoes, peeled and diced into small cubes
4 tbsp butter
150ml whole milk
125ml single cream
Sea salt and freshly ground black pepper
1 First prepare the mash. Put the swede into a large pan of salted water and bring to the boil. Cook for 15 minutes, then add the sweet potato and cook for a further 15 minutes or until both veg are tender. Drain in a colander, then return to the pan and mash until smooth. Add the butter, milk and cream, mix well and season with salt and pepper to taste. Set aside.
2 While the veg are cooking, preheat the oven to 220°C/Fan 200°C/Gas 7. Heat the oil in a large pan over a high heat. Add the onions and cook, stirring often, for 5 minutes to soften. Toss in the carrots and cook for 5 minutes. Add the garlic and ginger and cook for 2–3 minutes. Sprinkle in the curry powder and stir for 1 minute, then add the bouillon powder, tinned tomatoes, lentils and water. Bring to a simmer and cook for 15–20 minutes or until reduced slightly.
3 Meanwhile, blitz the broccoli in a food processor until finely chopped. Add to the lentil mixture along with the peas, and stir to combine. Transfer to a large roasting tray, about 38 x 27cm and 8cm deep.
4 Spoon the mash on top and brush with butter. Bake for 20 minutes, then turn the grill on to high and cook for a further 5–7 minutes until golden brown on top.
To freeze: Allow to cool, then freeze in two-portion lidded foil trays. Defrost fully in the fridge overnight. Cover loosely with foil and reheat in an oven preheated to 200°C/Fan 180°C/Gas 6 for 30 minutes, or until hot.