gOodrOOD 30-MINUTE MEALS2024 177 RECIPES • Aubergine teriyaki bowls • Herb-roasted rack of lamb with butter bean dauphinoise • Coffee & walnut cheesecake goodfood.com
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Welcome
...to our 30-Minute Meals 2024 collection
Life can be hectic, so simple, speedy recipes are
essential. With that in mind, all these brilliant dishes
can be prepped and cooked in 30 minutes or fewer,
meaning you don’t have to slave away in the kitchen.
We have a host of fuss-free meals for you, including
breakfast ideas (p6), inventive pasta dishes (p50) and
indulgent, easy puddings (p!20). Plus, don’t miss our
mouth-watering steak suppers (p72) and simple but
stunning showstoppers for entertaining (p66).
Keith Kendrick,
Group magazines editor
Strawberry cheesecakes
Try our lighter take on this no-cook
dessert that’s just as luscious.
SERVES 4 PREP 10 mins
NO COOK EASY
85g low-fat ginger biscuits
200g tub extra-light soft cheese
200g tub 0%-fat Greek-style yogurt
4 tbsp caster sugar
few drops of vanilla extract
2 tbsp good-quality strawberry jam
100g strawberries, hulled and sliced
1	Put the biscuits in a plastic bag and
bash with a rolling pin until you have
chunky crumbs. Divide between four
glasses or small bowls.
2	Beat the soft cheese, yogurt, sugar
and vanilla together until smooth,
then spoon over the crumbs and
chill until you are ready to serve.
3	Stir the jam in a bowl until loose,
then gently stir in the strawberries.
Divide the strawberries between the
cheesecakes and serve.
PER SERVING 263 kcals • fat 6g • saturates 3g •
carbs 43g • sugars 31g • fibre 1g • protein 12g • salt 0.9g
Our speedy
promise
All of the included recipes
have been created to
save you time while
delivering maximum
convenience and flavour.
The total hands-on time
for every dish in this issue
is 30 minutes or fewer.
But, a few dishes require
additional marinating or
chilling, so do bear this
in mind when you're
planning your meals.
You can find even more quick
meals at goodfood.com
@ X El @goodfoodeveryday
@ ©goodfood
goodfood.com 3
gOodFOOD
The majority ofthese recipes have previously
appeared in Good Food, and were tested
and nutritionally analysed by a team of experts.
О
Contents
Good Food Home Cooking Series
Immediate Media Co, Vineyard House, 44 Brook Green,
Hammersmith, London W6 7BT
EDITORIAL
Group magazines editor Keith Kendrick
Deputy magazines editor Janine Ratcliffe
Recipes editor Katy Gilhody
Group content & production manager
Stella Papamichael
Senior sub-editor Sarah Nittinger
Sub-editor Maxine McCaghy
DESIGN
Art director Rachel Bayly
Art editor Jen MacAdie
GOODFOOD
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ADVERTISING
Head of clients and strategy Margaret McGonnell
(maternity cover), Catherine Crosby
Business development manager Rachel Dalton
Business development manager Ashley Snell
Director of digital trading James Walmsley
Head of monthlies, inserts Steve Cobb
Team lead, IM Direct Jemma Hayes
Regional businessdevelopment manager
Nicola Rearden
AdservicesmanagersJohn Szilady,
Eleanor Parkman-Eason
Ad services co-ordinator Sarah Barker
Senior ad services co-ordinator, inserts
Agata Wszeborowska
MARKETING & READER OFFERS
Publishing manager Tom Townsend-Smith
Digital marketing manager Amy Donovan
Subscriptions director Helen Ward
Reader offer manager Liza Evans
Direct marketing manager Sally Longstaff
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Newstrade marketing manager Alex Drummond
PRODUCTION & AD SERVICES
Production director Koli Pickersgill
Production manager Lee Spencer
Senior production controller Leanda Holloway
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SYNDICATION
Director of international licensing, UK Tim Hudson
IMMEDIATE MEDIA CO
Commercial director Simon Carrington
Group managing director, food Jessica Norell Neeson
CEO Sean Cornwell
Good Food Home Cooking Series is produced by
Immediate Media Company Ltd. Good Food provides
trusted, independent advice and information that has
been gathered without fear or favour. When receiving
assistance or sample products from suppliers, we
ensure our editorial integrity and independence are not
compromised by never offering anything in return, such
as positive coverage, and by including a brief credit where
appropriate. All prices correct at time of going to press.
However, they can change once we go to print and are
subject to VAT fluctuations. Please check with the
appropriate retailer for full details. We abide by IPSO's rules
and regulations. To give feedback about our magazines, visit
goodfood.com, email goodfoodmagazine@immediate.co.uk
or write to Good Food, Immediate Media Co, 44 Brook
Green, Hammersmith, London W67BT.
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4 goodfood.com
'^7
6
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26
36
42
48
50
56
62
66
BRILLIANT BREAKFASTS
Easy, speedy ideas to start your day
DIPPY EGGS WITH A TWIST
Fresh ways to enjoy an old favourite
THE ULTIMATE FAST FOOD
Time-saving meals that can be on
the table in just 15 minutes
TAKE FIVE
Quick, clever dishes made from
storecupboard or fridge staples
SUPER-FAST FISH
Fuss-free seafood for busy days
NO COOKING REQUIRED
Inventive recipes without the heat
GOOD FOOD OFFER
Subscribe to Good Food today and
get five issues for just £5
PASTA IN A FLASH
Family favourites ready in no time
FABULOUS FAKEAWAYS
From fish and chips to chicken tikka
- takeaway treats to make at home
SPICE UP YOUR LIFE
Wonderfully aromatic dinners with
a spicy kick from Dr Chintai Patel
SENSATIONAL SHOWSTOPPERS
Effortlessly easy dishes with the
wow factor to impress your guests
72
78
84
90
96
102
120
128
130
136
138
SIZZLING STEAKS
Smart ideas for classic cuts of beef
LET'S DO LUNCH
It’s quicker than you think to
whip up a special sandwich
PERFECT PORK
Relaxed dinners you can rustle up
with this cost-effective meat
CHICKEN WINNERS
Try something new with poultry
LUSCIOUS LAMB
Simple, satisfying kebabs, koftas,
meatballs and much more
OLIVE'S TOP 20 VEGGIE MEALS
The best -and fastest - vegetarian
dishes from olive magazine
TEMPTING TREATS
Indulgent, speedy desserts you’ll find
are deceptively easy to make
MARVELLOUS ETON MESS
New takes on an old-school classic
BEAUTIFUL BAKES
Gorgeous cakes and cookies that are
big on flavour and low on effort
RECIPE INDEX
Your guide to the recipes in this issue
WE LOVE
Sweet little matcha madeleines
100&
10 fresh
From eggs benedict pancakes to spicy za’atar croissants,
these tasty dishes are just the thing to kick-start your day
Healthy porridge bowl
Try a bowl of oats and fruit to keep
you feeling full until lunchtime.
SERVES 2 PREP 10 mins
COOK 5 mins EASY V
100g frozen raspberries
1	orange, !4 sliced, % juiced
150g porridge oats
100ml milk
% banana, sliced
2	tbsp smooth almond butter
1 tbsp goji berries
1 tbsp chia seeds
1	Tip half the raspberries and
all of the orange juice into a pan.
Simmer for about 5 mins until the
raspberries soften.
2	Meanwhile, stir the oats, milk and
450ml water in a pan over a low heat
until creamy. Top with the raspberry
compote, remaining raspberries,
orange slices, banana, almond butter,
goji berries and chia seeds.
PER SERVING 533 kcals • fat 19g  saturates 3g •
carbs 66g  sugars 14g • fibre 13g • protein 17g • salt 0.1g
6 goodfood.com
breakfast
Eggs benedict pancakes
This combines two great brunch
dishes in one. You can swap the
ham for smoked salmon or keep it
vegetarian and just use the spinach.
You can also change it up by adding
ingredients to the pancake batter,
such as sweetcorn or crabmeat.
SERVES 4 PREP 10 mins
COOK 20 mins EASY
200g self-raising flour
1 tsp baking powder
2 tbsp chopped chives, plus extra
to serve
200ml milk
3eggs
25g butter, melted, plus extra
for frying
For the toppings
4 eggs
250g jar hollandaise sauce
4 slices thick-cut ham, cut in half
small handful of spinach leaves
1	Whisk the flour, baking powder,
chives, milk, eggs and melted butter
together with some seasoning until
you have a smooth batter.
2	Melt a small knob of butter in
a large non-stick frying pan over
a medium-low heat until foaming.
Spoon 2 tbsp of the pancake batter
into the pan, and spread into a 8-9cm
round using the back of the spoon
(you may be able to get two or three
pancakes in the pan at once). Cook
for 2-3 mins, then flip and cook for
1 min more. Repeat with the rest of
the batter to make 12 pancakes.
3	Heat the oven to its lowest setting.
Transfer the cooked pancakes to
a baking tray and keep them warm
in the oven while you make the
toppings. Bring a large pan of water to
the boil, crack the eggs into individual
ramekins, then, working one by one,
carefully lower them into the water.
Cook for 2-3 mins until the whites
are set but the yolks still runny.
Remove with a slotted spoon
and drain on kitchen paper. Heat
the hollandaise sauce following
pack instructions.
4	Top one pancake with a little
hollandaise sauce, a ham slice, a few
spinach leaves and another pancake.
Repeat the layers and top the stack
with a poached egg. You should have
enough to make four stacks. Spoon
over more hollandaise sauce, sprinkle
with the extra chives and grind over
a little black pepper..
PER SERVING 605 kcals • fat 36g • saturates 19g •
carbs 46g * sugars 5g • fibre 2g * protein 23g * salt 2.1g
goodfood.com 7
Smoked salmon
coddled eggs
Make this in ramekins or a large
sharing dish. The ingredients are
adjustable, too, depending on how
many people you're serving - the
minimum amounts in this recipe
serve six, while the larger amounts
are for eight. It's a great, speedy
breakfast to feed a crowd if you have
friends or family staying over.
SERVES 6-8 PREP 15 mins
COOK 12 mins EASY
Za’atar croissants
A popular street food in Beruit, we've given these
spiced croissants a moreish cheese filling.
25-40g butter, melted
6-8 eggs
75-100ml double cream
3-4 tsp capers, drained and rinsed
15O-2OOg hot smoked salmon, flaked
75-100g gruyere cheese, grated
6-8 slices sourdough
SERVES 6 PREP 10 mins COOK 20 mins EASY V
350g pack croissant dough
50g extra mature cheddar, grated
30g parmesan (or vegetarian alternative), finely grated
2tbspza'atar
1	egg, beaten
1 Heat the oven to 200C/180C fan/gas 6 and line
a baking sheet with baking parchment. Unroll the
croissant dough and use a knife to separate the dough
triangles. Scatter all of the cheddar, 1 2 3Д of the parmesan
and Г/2 tbsp of the za’atar over the dough triangles,
pressing the mixture in with your hands so it sticks.
2	Starting from the base of one triangle, roll the dough
upwards towards the narrow point. Bend each end
in slightly to form a croissant shape. Repeat with the
remaining dough. Put the croissants on the lined
baking tray, brush each one with the beaten egg and
sprinkle over the remaining parmesan and za’atar.
Bake for 15-20 mins until deep golden brown.
PER SERVING 283 kcals • fat 18g • saturates 10g • carbs 20g • sugars 4g - fibre 1g •
protein 9g-salt 1.5g
1 Heat the oven to 200C/180C fan/
gas 6. Brush the insides of six or eight
ramekins (depending on how many
you’re serving) or one 25 x 30cm
ceramic pie dish with the melted
butter. Crack one egg into each
ramekin (or all into the dish), being
careful not to break the yolks. Drizzle
over the cream. Season. Scatter over
the capers, salmon and cheese.
2 If using ramekins, put on a baking
tray. Bake for 10 mins (or 12 mins if
using a large dish) until the eggs are
just cooked but the yolks still runny
Meanwhile, toast or grill the bread
and cut into soldiers. Remove the
eggs from the oven and serve with
the soldiers for dipping.
PER SERVING (8) 453 kcals • fat 23g • saturates 11g •
carbs 35g • sugars 3g • fibre 2g • protein 24g • salt 2.4g
Potato fritters
Similar to potato rosti and hash
browns, these fritters make an
excellent base for your favourite
toppings at brunch or breakfast.
We've opted for some fried eggs
and sliced avocado.
SERVES 4 (approx 3 fritters each)
PREP 10 mins COOK 20 mins EASY V
800g (3 large) potatoes, peeled
1	onion
3tbsp plain flour
2	eggs, lightly beaten
3	tbsp vegetable oil
4	tbsp soured cream
1 ripe avocado, thinly sliced
4 eggs, fried
4 spring onions, trimmed and finely
sliced
1	Grate the potatoes and onion on a
coarse box grater. Wrap in a clean tea
towel and squeeze out as much liquid
as possible. Transfer to a large bowl
and mix in the flour and plenty of
seasoning. Stir in the beaten egg.
2	Heat a little of the oil in a large
non-stick frying pan. Use 2-3 tbsp of
the mix per fritter and drop into the
pan, cooking for 3-4 mins on each
side over a medium-high heat, using
a spatula to turn. Transfer to a plate
lined with kitchen paper and
continue with the remaining oil and
mixture (it’s best to cook in batches
so as not to overcrowd the pan).
3	Serve three fritters per person, each
stack topped with the soured cream,
avocado and a fried egg. Sprinkle over
spring onions to serve.
PER SERVING 589 kcals • fat 32g • saturates 7g •
carbs 53g • sugars 5g • fibre 7g • protein 19g • salt 0.4g
8 goodfood.com
itse only the yolk at this ^tage) into
manufacturer’s instructions, brush
SERVES 4-6 PREP 5 mins
COOK 20 mins EASY V
a large bowl, then tip in the flour
and a generous pinch of salt. Add the
with a little of the oil, then ladle in
enough of the batter to just cover
1egg
225g self-raising flour
sugar, if using, then gradually whisk
in the milk followed by the melted
butter until smooth. Whisk in the
the surface. Cook following the
manufacturer’s instructions (usually
5-6 mins) until the waffles are golden
1 tbsp golden caster sugar (optional)
vanilla, if using. If you’ve chosen to
brown and crisp. Serve immediately
250ml milk
50g butter, melted and cooled
Ул tsp vanilla extract (optional)
1 tbsp sunflower or vegetable oil
maple syrup and icing sugar, to serve
(optional)
make fluffier waffles, whisk the egg
white to soft peaks, then gently fold
into the batter. Alternatively, blitz
all the ingredients together using
a jug blender or hand blender. Can
be made 1-2 hrs ahead and chilled.
or keep warm in a low oven while you
make the rest of the waffles. Drizzle
with maple syrup or sprinkle with
icing sugar, if you like.
PER SERVING (6) 267 kcals • fat 12g • saturates 6g -
carbs 34g • sugars 6g • fibre 2g • protein 6g • salt 0.5g
goodfood.com 9
Espresso martini pancakes
SERVES 4 PREP 10 mins COOK 20 mins EASY V
200g self-raising flour
1 tbsp instant coffee mixed
with 1 tbsp boiling water
1 tsp baking powder
1 tbsp golden caster sugar
% tsp vanilla extract
200ml milk
3eggs
25g butter, melted, plus
extra for frying
For the toppings
100ml espresso-strength
coffee
4 tbsp caster sugar
25ml coffee liqueur
130g mascarpone
70g 0% fat Greek-style
yogurt
1 tbsp vodka
4 tbsp icing sugar
40g chocolate-coated
coffee beans or
chocolate shavings
1	To make a syrup as part of the toppings, simmer the
coffee, sugar and liqueur in a pan for 5-10 mins until
thickened. Leave to cool.
2	Whisk all the pancake ingredients together in a bowl
until smooth.
3	Put a small knob of butter in a large non-stick frying
pan over a medium-low heat and wait until foaming.
Pour 2 tbsp of the pancake batter into the pan and use
the back of the spoon to shape it into a round.
Depending on the size of your pan, you could cook two
or three pancakes at the same time. Cook for 2-3 mins
on one side, then flip over and cook for 1 min more.
4	Heat the oven at its lowest setting. Stack the cooked
pancakes on a baking tray and keep warm in the oven
while you cook the rest.
5	To finish the topping, beat the mascarpone, yogurt,
vodka and icing sugar together with a whisk until
smooth. To serve, stack the pancakes with the yogurt
mixture in between, finishing with a dollop on top.
Drizzle over the coffee syrup, then top with the coffee
beans or chocolate shavings.
PER SERVING 712 kcals • fat 29g • saturates 17g • carbs 90g • sugars 50g •
fibre 3g • protein 16g • salt 1.1g
Baked feta with sesame
& honey
This delicious combination of salty
cheese and sweet honey makes for
a dish that’s so much more than the
sum of its parts.
SERVES 4 PREP 5 mins
COOK 20 mins EASY V
1	tbsp sesame seeds, toasted
200g block feta
2	tbsp honey, plus extra to serve
1 tsp roughly chopped oregano
olive oil, for drizzling
warmed pittas, to serve (optional)
1 Heat the oven to 200C/180C fan/
gas 6. Put the sesame seeds in a
shallow dish and brush the block of
feta all over with the honey. Carefully
press the honey-coated feta into the
sesame seeds, turning so that it’s
well crusted with seeds.
2	Put the feta in a baking dish (it
should fit snugly), then sprinkle over
the oregano and a pinch of sea salt.
Drizzle with olive oil. Bake for
15-20 mins until the feta is soft, then
drizzle with a little extra honey and
serve with pittas on the side.
PER SERVING 192 kcals • fat 13g • saturates 7g •
carbs 10g • sugars 10g • f ibre none • protein 8g •
salt 1.3g
Kimchi scrambled eggs
Make a gut-friendly brunch with
scrambled eggs and kimchi served
on toasted wholemeal bread.
Sprinkle with spring onions and
a pinch oftogarashi to finish.
SERVES 1 PREP 5 mins
COOK 3 mins EASY V
2 eggs
1 tbsp milk
40g kimchi
1 slice wholemeal bread, toasted
1 spring onion, finely sliced
pinch of togarashi, to serve (optional)
1	Beat the eggs and milk together
with a pinch of salt. Pour into a
non-stick pan over a low heat. Leave
untouched for 30 seconds, then lift
the pan a little and swirl the eggs
around. Cook for 2 mins more, then
fold through the kimchi, breaking
up the eggs to scramble them.
2	Serve the scrambled eggs on the
toast, and top with the spring onion
and tograshi, if using.
PER SERVING 233 kcals • fat 11g • saturates 3g •
carbs 15g • sugars 2g • fibre 4g • protein 17g • salt 1g
breakfast
Ricotta, broccoli, & new
potato frittata
Ideal for a quick, nutritious brunch,
this is packed with broccoli, beans
and ricotta (which is lower in fat
than most other cheeses).
SERVES 2 plus leftovers for 2
PREP 5 mins COOK 25 mins EASY V
1 Boil the potatoes for 10-15 mins
until tender. Add the broccoli for the
last 2 mins of cooking. Drain and
thickly slice the potatoes.
2 Meanwhile, put the green beans
and mixed beans in a pan and cover
with water. Bring to a simmer and
cook for 3-4 mins, or until the green
beans are tender. Drain and leave
4 Beat the eggs in a jug, season and
pour over the potato mixture. Cook
over a medium heat for 2 mins, or
until the base is set. Dollop teaspoons
of the ricotta on top, then grill for
4-5 mins until cooked through.
5 Meanwhile, drizzle another 1 tsp
oil over the bean mixture with the
vinegar. Stir in the basil, if using, and
100g new potatoes
200g long-stem broccoli
200g green beans, trimmed and
to steam-dry in the pan.
3	Heat the grill to high. Heat 2 tsp of
the oil in a medium non-stick frying
pan and fry the garlic for 1 min, then
season. Slice the frittata into four
wedges, and serve two with half the
bean salad on the side. Chill the
remaining wedges and bean salad
halved
add the chilli flakes, cumin or fennel
to enjoy the next day.
400g can mixed beans, drained
3 tsp rapeseed oil
2 garlic cloves, crushed
pinch of chilli flakes, cumin seeds
or fennel seeds
4 large eggs
50g ricotta
1 tsp sherry vinegar
% small bunch of basil, roughly
chopped (optional)
seeds and cook for 1 min more. Add
the potatoes, broccoli and seasoning,
and toss to coat in the flavoured oil.
PER SERVING 226 kcals • fat 10g • saturates 3g •
carbs 14g • sugars 3g • fibre 7g  protein 16g •
salt 0.3g
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goodfood.com 11
Dippy eggs
& soldiers
Bring fresh new flavours to a breakfast
classic with our speedy toast twists
Turmeric & chilli butter naan soldiers
SERVES 1 PREP 5 mins COOK 5 mins EASY V
Mash together 25g softened salted butter with
a pinch of chilli flakes and 7* tsp turmeric.
Bring a small pan of water to the boil, add 1 egg
and cook for 5 mins. Take 7г large, fresh, shop-
bought garlic naan and spread with the butter,
then grill for about 1 min or until the butter has
melted. Sprinkle with 72 tbsp chopped coriander,
cut into soldiers and dunk into the egg.
PER SERVING 523 kcals fat 33g saturates 16g carbs 38g sugars 3g
fibre 2g protein 17g salt 1.4g
Marmite & gooey cheese
; crumpet soldiers
fsERVESI PREP 5 mins COOK 5 mins EASY V
Bring a small pan of water to a simmer, tip in
1 egg and cook for 5 mins. Meanwhile, combine
30g strong grated cheddar with 30g grated
mozzarella in a bowl. Toast 2 crumpets, spread
with 15g butter and 1-2 tsp Marmite. Top the
crumpets with the cheese mixture and grill for
30 seconds or until golden and bubbling. Cut into
soldiers and serve with the egg.
PER SERVING 421 kcals fat 18g saturates 9g carbs 35g sugars 2g
fibre 2g protein 28g salt 3.8g
12 goodfood.com
breakfast
Avocado & dukkhah rye soldiers
SERVES 1 PREP 5 mins COC 5 mins EASY V
PER SERVIN 395 kcals fat28g saturates8g carbs 17g
sugars 2g fibre 7g protein 16g salt 1.0g
Mushroom brioche soldiers
SERVES 1 PREP 5 mins COO 5 mins EASY V
501 kcals fat 27g saturates 10g carbs 46g
sugars 10g fibre 2g protein 17g salt 1.3g
,4
th
 *
Scoop the flesh of 7г ripe avocado into
a bowl. Add 74 tsp chilli flakes and the juice
of 72 lemon, and mash everything together
with the back of a fork. Season well. Bring a pan
of water to a simmer, tip in 1 egg and cook for
5 mins. Toast 1 large slice rye bread
and spread with 20g soft cheese. Smooth
over the mashed avocado and sprinkle with
72 tbsp dukkhah. Cut into soldiers and
dunk into the runny yolk.
Bring a small pan of water to the boil. Tip in
1 large egg and cook for 5 mins. Meanwhile,
toast 2 slices brioche, then mix 60g
mushroom pate with 72 tbsp finely chopped
tarragon, if you like. Spread the mushroom
mixture over the toasted brioche, cut into
soldiers and dip.

goodfood.com 13
14 goodfood.com
15-minute meals
Steak tagliata with
lemony lentils
SERVES 2 PREP 10 mins
COOK 5 mins EASY
1	large or two smaller sirloin steaks,
or your choice of steak (about 300g)
250g pouch cooked puy lentils
2	tsp vegetable oil
1 lemon, halved
2-3 roasted red peppers from a jar,
torn into smaller pieces
2 large handfuls of rocket
2 tsp red wine vinegar
2 tbsp extra virgin olive oil
25g parmesan
PER SERVING 626 kcals • fat 33g •
saturates 11g • carbs 28g • sugars 2g •
fibre 10g • protein 50g • salt 0.4g
1	Take the steak out of the fridge an
hour before you want to cook it.
2	Heat a frying or griddle pan until
smoking hot. Meanwhile, warm the
lentils following pack instructions,
then tip onto a big plate or platter to
cool a little. Rub the oil over the steak
and season generously, then put in
the hot pan. Cook to your liking (rare
to medium-rare works well for this
dish and will take around 2 mins on
each side, or a little longer if the steak
is particularly thick). Transfer to
a plate and leave to rest for a few
minutes, loosely covered with foil.
3 Put one lemon half in the pan,
cut-side down, and char it over a high
heat for a minute - this will make it
extra juicy. Scatter the peppers and
rocket over the warm lentils, drizzle
with the vinegar and olive oil and
season with salt. Toss everything
together lightly using your hands.
4 Slice the steak as thinly as you can
and arrange it over the top of the
salad. Cut thin shards of parmesan
straight from the block, crumble
them a little in your hands, then
scatter over the top. Serve the lemon
on the side for squeezing over.
Garlic mushrooms
This tastes simply great served
as a side dish, spooned over toast
or stirred into pasta. We scatter
over parsley in this recipe but
tarragon or thyme also work well.
SERVES 4 PREP 5 mins
COOK 10 mins EASY V
40g butter
500g white mushrooms or chestnut,
halved or quartered; or button
chestnut mushrooms kept whole
2 garlic cloves, minced
large handful of parsley leaves, very
roughly chopped
and starts to turn a light brown, tip in
the mushrooms and turn the heat up
to very high. Season generously with
cracked pepper and salt and allow to
cook undisturbed for a few minutes.
No juices should ooze out of the
mushrooms - if they do, your pan
isn’t hot enough and you’ll need to
turn up the heat to bubble the juices
down. Toss the pan and continue
to cook all over for 4-5 mins.
2 When the mushrooms are cooked
through, toss through the garlic and
cook for 2 mins more. Stir in most
of the parsley and leave for another
30 seconds. Serve straight from
the pan with a sprinkling of the
remaining parsley on top.
1 Melt the butter in a heavy frying
pan or skillet over a medium-high
heat. When the butter stops sizzling salt02g
PER SERVIN 95 kcals fat9g saturates5g
carbsig sugars 1g fibre 1g protein3g
Vegetarian fajitas
For a quick and easy veggie family
meal, try these black bean, avocado
and pepper fajitas. If you don't have
the spices, swap them out for some
fajita seasoning instead.
SERVES 4 PREP 5 mins
COOK 10 mins EASY V
400g can black beans, drained
small bunch of coriander, finely
chopped
4 large or 8-12 small flour tortillas
1	avocado, sliced, or 1 small tub
guacamole
2	tbsp soured cream or creme fraiche
For the fajita mix
1 red and 1 yellow pepper, cut into
strips
1 tbsp oil
1	red onion, cut into thin wedges
1	garlic clove, crushed
% tsp chilli powder
% tsp smoked paprika
% tsp ground cumin
1 lime, juiced
1 To make the fajita mix, take two
or three strips from each colour of
pepper and finely chop. Set aside.
Heat the oil in a frying pan and fry the
remaining pepper strips and the
onion until soft and starting to brown
at the edges. Cool slightly and mix in
the chopped raw peppers. Add the
garlic and cook for 1 min, then add
the spices and stir. Cook for a couple
more minutes until the spices
become aromatic, then add half the
lime juice and season. Transfer to
a dish, leaving any juices in the pan,
and keep warm.
2	Tip the black beans into the same
pan, then add the remaining lime
juice and plenty of seasoning. Stir the
beans around the pan to warm them
through and help them absorb any
flavours of the fajita mix, then stir
through the coriander.
3	Warm the tortillas in a microwave
or low-heat oven, then wrap them
so they don’t dry out. Serve with the
fajita mix, beans, avocado and soured
cream so people can help themselves.
PER SERVING 463 kcals • fat 19g • saturates 6g •
carbs 55g • sugars 8g • fibre 11g • protein 12g • salt 1.6g
16 goodfood.com
Turkey schnitzel
with rocket &
pomegranate salad
Using lean turkey and fragrant
almonds in the crust makes this
great-tasting, speedy schnitzel
that little bit more virtuous.
SERVES 1 PREP 10 mins
COOK 5 mins EASY
1	egg, lightly beaten
1	tbsp plain flour
2	tbsp breadcrumbs
2 tbsp flaked almonds, finely
chopped
1 turkey escalope (about 70-80g)
1 tbsp olive oil
50g rocket
15g parmesan shavings
1 tbsp pomegranate seeds
1-2 tbsp balsamic vinegar
1	Put the egg in a bowl and the flour
on a plate with a little seasoning.
Mix the breadcrumbs and almonds
on another plate. Coat the turkey
in the flour, tapping off any excess,
then dip in the egg and roll in the
breadcrumbs until coated.
2	Heat the oil in a frying pan over
a medium-high heat and cook the
turkey for 1-2 mins, then turn and
cook for a further 1-2 mins until the
coating turns golden and the turkey
is cooked through.
3	Serve on a bed of rocket, with the
parmesan and pomegranate seeds
scattered on top. Drizzle over the
balsamic vinegar before serving.
PER SERVING 714 kcals • fat 38g • saturates 7g •
carbs 45g • sugars 7g • fibre 2g • protein 46g • salt 0.9g
goodfood.com 17
Smashed chicken with corn slaw
Add a pop of colour to your plate with a vibrant
turmeric marinade. This quick dinner is healthy,
low-calorie and provides three ofyourfive-a-day.
SERVES 4 PREP 10 mins COOK 5 mins EASY
Creamy broccoli gnocchi
This all-in-one veggie gnocchi is
just the thing for a busy weekday.
SERVES 2 PREP 10 mins
COOK 5 mins EASY V
4 skinless chicken breast
fillets
1	lime, zested and juiced
2	tbsp bio yogurt
1	tsp fresh thyme leaves
% tsp turmeric
2	tbsp finely chopped
coriander
1 garlic clove, finely grated
1 tsp rapeseed oil
150g new potatoes, boiled,
to serve
For the slaw
1 small avocado
1	lime, zested and juiced
2	tbsp bio yogurt
2	tbsp finely chopped
coriander
160g corn, cut from 2 cobs
1 red pepper, deseeded and
chopped
1 red onion, halved and
finely sliced
320g white cabbage, finely
sliced
1 Cut the chicken breasts in half, then put them between
two sheets of baking parchment and bash with a rolling
pin to flatten. Mix the lime zest and juice with the yogurt,
thyme, turmeric, coriander and garlic in a large bowl.
Add the chicken and stir until well coated. Leave to
marinate while you make the slaw.
2 In a bowl, mash the avocado with the lime juice and
zest, yogurt and coriander. Stir in the corn, pepper,
onion and cabbage.
3 Heat the oil in a large non-stick frying pan and cook
the chicken in batches for a few minutes on each side -
it’ll cook quickly as it’s thin. Serve with the corn slaw
and new potatoes.
3 tbsp creme fraiche
% tbsp Dijon mustard
% lemon, zested and juiced
200g long-stem broccoli, each cut
into 3 pieces
350g fresh gnocchi
2 tbsp olive oil
100g frozen peas
1	tbsp toasted pine nuts
1 Mix together the creme fraiche,
mustard and lemon juice. Set aside.
Bring a large pan of salted water to
the boil. Add the broccoli and cook
for 3 mins, then tip in the gnocchi.
Cook until the gnocchi begin to float
to the surface, then drain.
2	Heat the oil in a large non-stick
frying pan and, once hot, tip in the
gnocchi, broccoli and peas. Toss
around in the hot oil for 1 min, then
stir through the creme fraiche
mixture. Season to taste. Once hot,
spoon into bowls and top with the
lemon zest and pine nuts.
PER SERVING 669 kcals  fat 36g • saturates 15g •
carbs 66g • sugars 6g • fibre 9g • protein 15g • salt 3.2g
PER SERVING 383 kcals • fat 8g • saturates 2g • carbs 30g • sugars 12g • fibre 8g •
protein 43g • salt 0.3g
Kimchi sesame
udon noodles
SERVES 2 PREP 5 mins
COOK 10 mins EASY V
200g straight-to-wok udon noodles
1!4tbsp sesame oil
1 onion, halved and finely sliced
thumb-sized piece of ginger, grated
200g long-stem broccoli, stalks
sliced
75g kimchi, finely chopped
100g radishes, finely sliced
4 spring onions, sliced
% tbsp low-salt soy sauce
2 large eggs
2 tsp black sesame seeds
1 tsp chilli flakes (optional)
1 Put the noodles in a sieve over the
sink and pour over a kettle of boiling
water. Toss to separate, then put
aside to drain.
2 Heat 1 tbsp of the sesame oil in a
large frying pan over a medium heat.
Tip in the onion and ginger, and fry
for 5 mins until softened slightly.
Add the broccoli, kimchi and
radishes, and continue to fry for
5 mins. Stir in the drained noodles,
spring onions and soy sauce.
3 Meanwhile, put the remaining
oil in a small frying pan and fry the
eggs for 3 mins, or until cooked to
your liking. Serve the noodles in
bowls with an egg on top, and
sprinkle with the sesame seeds plus
some chilli flakes, if you like.
PER SERVING 408 kcals • fat 18g • saturates 4g •
carbs 36g • sugars 9g • fibre 10g • protein 21g • salt 1.7g
18 goodfood.com
15-minute meals
Avocado & smoked salmon
spelt spaghetti
Spelt pasta has a nutty flavour and
is higher in fibre than regular pasta.
SERVES 2 PREP 5 mins
COOK 10 mins EASY
200g spelt spaghetti
1	ripe avocado, stoned and peeled
2	tbsp extra virgin olive oil
1 garlic clove
1	small bunch of parsley
1	lemon
100g smoked salmon trimmings,
sliced into strips
1 Cook the spaghetti in boiling salted
water following pack instructions.
Meanwhile, put the avocado in a food
processor along with the oil, garlic,
half of the parsley, a good squeeze of
lemon and a large pinch of seasoning.
Blitz until smooth.
2	When the pasta is cooked, reserve
100ml of the cooking water and drain.
Toss the avocado sauce through the
pasta with the salmon and reserved
cooking water. Season with lots of
black pepper and another squeeze
of lemon, to taste. Chop the
remaining parsley and stir through
before serving.
PER SERVING 501 kcals • fat 31g • saturates 6g •
carbs 32g • sugars 2g • fibre 8g • protein 19g • salt 1.5g
Cumin-spiced halloumi
with corn & tomato slaw
Tuck into a wholesome veggie
dinner of zesty coleslaw topped
with pan-fried golden halloumi.
SERVES 4 PREP 10 mins
COOK 5 mins EASY V
1 lime, zested and juiced
1 tsp rapeseed oil
1 tsp fresh thyme leaves
% tsp turmeric
!4 tsp cumin seeds
1 tbsp finely chopped coriander
1 garlic clove, finely grated
100g halloumi, thinly sliced
For the slaw
1 lime, zested and juiced
3 tbsp bio yogurt
3 tbsp finely chopped coriander
1 red chilli, deseeded and chopped
160g corn, cut from 2 fresh cobs
1 red pepper, deseeded and chopped
100g fine green beans, blanched,
trimmed and halved
200g cherry tomatoes, halved
1 red onion, halved and finely sliced
320g white cabbage, finely sliced
1	Mix the lime zest and juice with
the oil, thyme, turmeric, cumin,
coriander and garlic in a bowl. Add
the halloumi and carefully turn until
well coated - take care when you
handle it as it breaks easily.
2	To make the slaw, mix the lime
juice and zest, yogurt, coriander
and chilli together in a bowl, then stir
in the corn, pepper, beans, tomatoes,
onion and cabbage.
3	Heat a large non-stick frying pan
or griddle pan and fry the halloumi
in batches for 1 min on each side.
Serve the slaw on four plates with
the halloumi slices on top.
PER SERVING 214 kcals • fat 9g • saturates 5g •
carbs 17g • sugars 14g • fibre 8g • protein 12g • salt 0.8g
Cacio e pepe
Whip up this simple, satisfying dish
for a quick lunch. With just four
ingredients, it's a storecupboard
favourite and so comforting.
SERVES 4 PREP 5 mins
COOK 10 mins EASY V
200g bucantini or spaghetti
25g butter
2 tsp whole black peppercorns,
ground or 1 tsp freshly ground
black pepper
50g parmesan or pecorino (or
vegetarian alternative), finely
grated, plus extra to serve
1 Cook the pasta for 2 mins less than
pack instructions, in salted boiling
water. Meanwhile, melt the butter
in a medium frying pan over a low
heat, then add the ground black
pepper and toast for a few minutes..
2 Drain the pasta, keeping 200ml
of the cooking water. Tip the pasta
and 100ml of the cooking water into
the pan with the butter and pepper.
Toss briefly, then scatter over the
parmesan evenly, but don’t stir - wait
for the cheese to melt for 30 seconds,
then once melted, toss everything
well and stir together. This prevents
the cheese from clumping or going
stringy and makes a smooth, shiny
sauce. Add a splash more cooking
water if needed, to loosen the sauce
and coat the pasta. Serve at once with
a good grinding of black pepper and
more cheese sprinkled over.
PER SERVING 565 kcals • fat 19g • saturates 12g •
carbs 75g • sugars 3g • fibre 4g • protein 21g • salt 0.6g
20 goodfood.com
Spiced chickpeas
with poached eggs
This quick, fibre-rich veggie
supper is filling and good for you,
too. Chickpeas are a great source
of manganese, which is essential
for healthy bones.
SERVES 2 PREP 5 mins
COOK 10 mins EASY V
1	tbsp rapeseed oil
2	garlic cloves, chopped
1 yellow pepper, deseeded and diced
% -1 red chilli, deseeded and chopped
yA bunch of spring onions, tops and
whites sliced but kept separate
1 tsp cumin, plus a little extra to serve
(optional)
1 tsp coriander
% tsp turmeric
3 tomatoes, cut into wedges
small handful of coriander, chopped
400g can chickpeas in water, drained
but liquid reserved
14 tsp low-salt bouillon powder
4 large eggs
1	Heat the oil in a non-stick saute
pan, tip in the garlic, pepper, chilli
and the whites from the spring
onions, and fry for 5 mins over a
medium-high heat. Meanwhile, put
a large pan of water on to boil.
2	Add the spices, tomatoes, most of
the coriander and the chickpeas to
the pan and cook for 1-2 mins more.
Stir in the bouillon powder and
enough liquid from the
chickpeas to moisten everything,
and leave to simmer gently.
3	Once the water is at a rolling boil,
crack in your eggs and poach for
2 mins, then remove with a slotted
spoon. Stir the spring onion tops into
the chickpeas, then very lightly crush
a few of the chickpeas with a fork or
potato masher. Spoon the chickpea
mixture onto plates, scatter with the
reserved coriander and top with
the eggs. Serve with an extra sprinkle
of cumin, if you like.
PER SERVING 412 kcals • fat 20g • saturates 4g •
carbs 27g • sugars 8g • fibre 10g • protein 24g •
salt 0.3g
goodfood.com 21
Quick honey & garlic
pork chops
Need an easy dinner midweek?
These pork chops are coated in a
tasty honey and garlic marinade
and take no time at all to cook.
SERVES 2 PREP 5 mins
COOK 10 mins EASY
2 tbsp honey
1 tbsp soy sauce
1 tsp rice vinegar
3 garlic cloves, finely chopped
and crushed
1 tbsp vegetable oil
1	tbsp unsalted butter, melted
2	porkchops
small handful of fresh parsley, to
serve (optional)
1	Combine the honey, soy sauce, rice
vinegar and garlic in a bowl. Mix
the oil and butter in another bowl.
2	Heat a griddle pan over a high heat
until searing hot. Brush the pork
chops all over with the oil and butter
mixture, season, then cook for
4-6 mins, turning halfway, until
cooked through.
3	Lift the pork out of the pan and
onto a plate using tongs, then brush
the honey mixture over both sides
and return to the pan to cook for
a further minute on each side.
4	Rest the chops for a couple of
minutes, then drizzle over any juices
from the pan to serve. Sprinkle with
the parsley to finish, if you like.
PER SERVING 502 kcals • fat 30g • saturates 11g •
carbs 21g • sugars 20g • fibre .3g • protein 36g • salt 1.2g
Spaghetti aglio e olio
Toss garlic and olive oil through
spaghetti to make this classic
Italian dish - ready in the time it
takes to boil the pasta. It's simple,
flavourful and perfect for busy days.
SERVES 2 PREP 3 mins
COOK 12 mins EASY V
200g spaghetti
3 tbsp extra virgin olive oil
3-4 garlic cloves, finely chopped
% small red chilli, finely chopped
(optional)
small handful of parsley, finely
chopped
1 Bring a large pan of well-salted
water to the boil and cook the
spaghetti for about 10 mins, or until
al dente - it should retain a little bite.
2 When the pasta is nearly ready,
heat the oil in a frying pan set over
a medium heat and sizzle the garlic
and chilli, if using, for 1 min until
fragrant and the garlic is lightly
golden but not brown (the garlic will
taste bitter if it gets too dark).
3 Drain the spaghetti and add it to the
garlicky oil with the parsley. Season
and toss to combine, then serve.
PER SERVING 523 kcals • fat 18g • saturates 3g •
carbs 75g • sugars 3g • fibre 5g • protein 13g • salt none
22 goodfood.com
15-minute meals
Ginger, chilli prawn
& broccoli stir-fry
Make this aromatic stir-fry with
ginger, sesame and chilli prawns for
a super-simple midweek meal. It’s
budget-friendly and low fat, too.
SERVES 2 PREP 5 mins
COOK 10 mins EASY
250g broccoli, thin-stern if you like,
cut into even-sized florets
2 balls stem ginger, finely chopped,
plus 2 tbsp syrup from the jar
3 tbsp low-salt soy sauce
1 garlic clove, crushed
1	red chilli, a little thinly sliced, the
rest deseeded and finely chopped
2	tsp sesame seeds
% tbsp sesame oil
200g raw king prawns
100g beansprouts
rice or noodles, to serve
1	Heat a pan of water until boiling.
Tip in the broccoli and cook for just
1 min - it should still have a good
crunch. Meanwhile, mix the stem
ginger and syrup, soy sauce, garlic
and finely chopped chilli.
2	Toast the sesame seeds in a dry wok
or large frying pan. When nicely
browned, turn up the heat and add
the oil, prawns and cooked broccoli.
Stir-fry for a few minutes until
the prawns turn pink. Pour over
the ginger sauce, then tip in the
beansprouts. Cook for 30 seconds,
or until the beansprouts are heated
thoroughly, adding a splash more soy
or ginger syrup, if you like. Scatter
with the sliced chilli and serve
over rice or noodles.
PER SERVING 274 kcals • fat 9g • saturates 1g •
carbs 20g • sugars 16g • fibre 5g • protein 26g • salt 2.6g
goodfood.com 23
15-minute meals
Spiced egg flatbreads
Crack the eggs into very hot oil
for this so you get a lovely crisp
underside and a runny yolk.
SERVES 2 PREP 10 mins
COOK 5 mins EASY V
175g fat-free Greek-style yogurt
1	garlic clove, grated
% lemon, zested
11/2tspza'atar
small handful of parsley, chopped
2 flatbreads
1	tbsp olive oil
2	eggs
30g feta, crumbled
25g pitted green olives, sliced
large pinch of chilli flakes
or chilli oil (optional)
% cucumber, halved, deseeded
and finely sliced
1 Combine the yogurt with the garlic,
lemon zest, half the za’atar, half the
parsley and some seasoning. Heat
a dry frying pan over a medium
heat and brush the flatbreads lightly
with a little of the oil. Fry each side
of the flatbreads for 1 min, then divide
between two plates and set aside.
2 Heat the remaining oil in the pan
and, once very hot, crack in the eggs
and fry for a few minutes until the
whites are set and the edges are crisp.
Spread the spiced yogurt evenly over
the two flatbreads and top with the
crispy eggs, feta, olives, remaining
parsley and za’atar, and the chilli,
if using, and serve with the
cucumber slices on the side.
PER SERVING 447 kcals • fat 17g • saturates 5g •
carbs 42g • sugars 6g • fibre 5g • protein 28g • salt 1.3g
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5
WAYS WITH
COUSCOUS
Whip up something special with these brilliant ideas for using ingredients
you might already have in your storecupboard, fridge or freezer
Courgette & couscous salad
with tahini dressing
SERVES 4 PREP 10 mins
COOK 10 mins EASY V
Heat a griddle pan on medium-high.
Thinly slice 1 courgette, then
season and lightly brush with oil.
Cook in batches for 2-3 mins on each
side until soft and lightly charred. Put
200g couscous in a heatproof bowl
and pour over boiling water to just
cover. Put a lid on and leave for
5 mins, then fluff up with a fork.
Roughly chop 4 tomatoes, crumble
200g feta cheese, slice 1 red chilli
and pick the leaves from a small
handful of parsley along with
a small handful of mint. To make
the dressing, mix 1 garlic clove,
crushed, with the zest and juice of
1 lemon, 2 tbsp olive oil and 2 tbsp
tahini and some seasoning. Spoon
the couscous onto a large platter, then
scatter over the courgette, tomatoes,
feta, herbs and chilli. Drizzle over the
dressing to serve.
PER SERVING 445 kcals • fat 23g • saturates 9g •
carbs 38g • sugars 5g • fibre 6g • protein 18g • salt 1.9g
Mint tea couscous
SERVES 4 as a side PREP 5 mins
COOK 10 mins EASY V
Put a bunch of mint and 1 thick
strip of lemon zest in a saucepan
and pour over 600ml water.
Bring to the boil, then add 300g
wholewheat couscous, cover and
take off the heat. Leave to stand for
5-10 mins until the couscous has
absorbed all the liquid. Remove and
discard the zest and cooked mint.
Fluff with a fork and spoon into a
dish. Finely chop 4 spring onions
and sprinkle over the couscous along
with a few mint leaves.
PER SERVING 246 kcals • fat 1g • saturates none •
carbs 50g • sugars 1g • fibre 6g • protein 9g • salt 0.1g
Harissa salmon with
zesty couscous
SERVES 2 PREP 10 mins
COOK 15 mins EASY
Put 100g couscous in a pan with the
zest of 1 orange, 200ml water and
a sprinkling of salt. Heat until the
water bubbles around the edges of the
pan, then cover and turn off the heat
and leave for 5 mins. Meanwhile,
heat the oven to 200C/180C fan/
gas 6. Put 2 skinless salmon fillets
in a shallow ovenproof dish. Mix the
juice of the orange with 1 tbsp olive
oil and 1-2 tsp rose harissa and
pour over the salmon. Bake for
10-12 mins until the fish flakes easily.
Tip the couscous into a bowl. Finely
chop J/4 cucumber and 1 small red
onion and roughly chop a handful
of parsley leaves and add to the
couscous. Toast 1 tbsp flaked
almonds, add to the bowl and toss
everything together. Divide the
couscous between two bowls, then
top with the salmon and drizzle over
any roasting juices to serve.
PER SERVING 467 kcals • fat 23g • saturates 4g •
carbs 30g • sugars 5g • fibre 2g • protein 34g • salt 0.2g
26 goodfood.com
5 ways
Quick turkey couscous
SERVES 2 PREP 4 mins
NO COOK EASY
Roughly tear 130g roast turkey
slices and put in a bowl with 80g
green salad leaves and 200g tub
fresh Moroccan couscous Drizzle
with olive oil and toss well. Divide
between two plates and scatter over
100g pomegranate seeds. Grind
over pepper to serve.
PER SERVING 509 kcals • fat 13g • saturates 2g •
carbs 67g • sugars 26g • fibre 11g • protein 25g -|alt 1.9g
Orange & feta giant
couscous salad
SERVES 8 as a side PREP 20 mins
COOK 10 mins EASY V
Bring a large pan of salted water to
the boil. Add 300g giant couscous
and cook following pack instructions.
Take 5 oranges and zest three. Put
the zest in a large bowl, then cut and
discard the pith and peel from all
the oranges. Cut the oranges into
segments and put to one side. Scrape
any orange juice from the chopping
board into the bowl with the zest.
Drain the couscous and add to the
bowl along with the zest and juice
of 1 lemon, 3 tbsp olive oil,
3 tbsp harissa, 2 tsp ground
cinnamon, 2 tsp ground
coriander and seasoning. Leave to
cool, stirring every so often to stop it
sticking together. Meanwhile, halve
and thinly slice 2 small red onions,
crumble 400g feta into chunks, pick
and chop the leaves from a small
bunch of mint and a small bunch
of coriander. Add the onions, feta,
herbs and orange segments to the
cooled couscous along with
100g baby spinach. Gently toss
together and arrange on a platter to
serve. Will keep chilled for two days.
PER SERVING 335 kcals • fat 15g • saturates 8g •
carbs 34g • sugars 8g • fibre 4g • protein 14g • salt 2g
goodfood.com 27
5 WAYS WITH
mushrooms
Buttered wild
mushrooms on toast
SERVES 2 PREP 10 mins
COOK 5 mins EASY V
Crush 1 garlic clove and finely chop
the leaves from 7 г rosemary sprig.
Clean 200g wild mushrooms with
a pastry brush and tear the larger
ones into pieces. Roughly chop the
leaves of a small bunch of parsley.
Toast 4 slices sourdough. Heat
1 tbsp butter with the rosemary and
garlic in a frying pan over a medium
heat. Once bubbling, toss in the
mushrooms and cook until golden
and tender. Add another 1 tbsp
butter to the pan with У4 tsp yeast
extract and swirl to coat the
mushrooms. Remove from the heat
and scatter over the parsley and
seasoning. Divide the toast and
mushrooms between two serving
plates and drizzle over any butter
that’s left in the pan.
PER SERVING 316 kcals • fat 14g • saturates 8g •
carbs 35g • sugars 2g • fibre 3g • protein 11g • salt 1.2g
Mushroom hash with
poached eggs
SERVES 4 PREP 10 mins
COOK 18 mins EASY V
Halve and slice 2 large onions,
quarter 500g closed cup
mushrooms and chop 500g fresh
tomatoes. Heat V/2 tbsp avocado
oil in a large non-stick frying pan and
fry the onions for a few minutes, then
cover the pan and leave the onions
to cook in their own steam for 5 mins
more. Tip in the mushrooms with
1 tbsp fresh thyme leaves and
cook, stirring frequently, for 5 mins
until softened. Add the tomatoes and
1 tsp smoked paprika and cook for
5 mins until pulpy, then stir in 4 tsp
seeds (a mix of sesame, sunflower
and pumpkin seeds). Poach 4 eggs
in lightly simmering water. Divide
the hash between plates and top each
with an egg, a sprinkling of fresh
thyme leaves and black pepper
PER SERVING 283 kcals • fat 17g • saturates 5g •
carbs 15g • sugars Tig • fibre 6g • protein 15g • salt 02g
Creamy mushroom
& spinach pasta
SERVES 2 PREP 5 mins
COOK 20 mins EASY V
Finely chop 1 small onion and
halve 150g baby mushrooms
Heat 2 tbsp olive oil in a medium
saucepan over a medium heat and
fry the onion and mushrooms
for 10 mins until softened and
browned slightly. Meanwhile, cook
150g tagliatelle following pack
instructions. Crush 2 garlic cloves
into the pan with the mushrooms and
cook for 2 mins, then stir in 200g
low-fat creme fraiche, 15g grated
parmesan (or vegetarian
alternative) and 120gbaby
spinach. Drain the pasta, reserving
2 tbsp of the cooking water. Toss the
pasta in the creamy sauce, then put
back on the heat and cook on low
for 5 mins. Pour in enough reserved
cooking water to loosen slightly.
Season with black pepper and a
sprinkle of chilli flakes, if you like.
PER SERVING 491 kcals • fat 20g • saturates 6g •
carbs 49g • sugars 7g • fibre 5g • protein 27g • salt 1g
28 goodfood.com
5 ways
Triple cheese &
ricotta with 30g grated parmesan
(or vegetarian alternative), 30g
grated mozzarella or cheddar and
Mushroom mapo tofu
tarragon-stuffed
mushrooms
SERVES 2 PREP 5 mins
COOK 10 mins EASY V
1 tbsp tarragon leaves. Season
and spoon onto the mushrooms.
Grill for 8-10 mins until bubbling.
Serve with a rocket salad.
Remove the stalks from 4 large
portobello mushrooms, season
and put on a baking tray. Mix 3 tbsp
PER SERVING 216 kcals • fat 13g • saturates 8g •
carbs 5g • sugars 5g • fibre 3g • protein 17g •
salt 0.6g
SERVES 4 PREP 10 mins
COOK 8 mins EASY V
Drain 400g fresh firm tofu and
press with kitchen paper to remove
excess moisture. Slice into 1.5cm
cubes. To make the sauce, mix 250ml
cold vegetable stock with 2 tbsp
Chinkiang black rice vinegar.
2 tbsp tarnari and 1 heaped tbsp
cornflour in a jug. Finely chop
2 garlic cloves, peel and finely grate
a thumb-sized piece of ginger,
deseed and finely chop 1 red chilli
and slice 150g shiitake
mushrooms into 1cm strips. Heat a
wok over a high heat and add 2 tbsp
rapeseed oil. Add the garlic, ginger
and chilli and fry for a few seconds.
Tip in the mushrooms and fry for a
few seconds, then add 1 tsp dry-
toasted whole Sichuan pepper
and the tofu, gently stirring. Add
1 tbsp chilli bean paste along with
2 tbsp dark soy sauce and 2 tbsp
Shaohsing rice wine or dry
sherry. Pour in the sauce ingredients
and bubble for 1 min. Divide the tofu
between plates. Slice 3 spring
onions and scatter over the tofu,
then sprinkle over some ground
toasted Sichuan pepper.
PER SERVING 233 kcals • fat 13g • saturates 2g •
carbs 11g • sugars 4g • fibre 4g • protein 16g •
salt 28g
goodfood.com 29
5 WAYS WITH
noodles
Soba noodles with
wasabi garlic prawns
SERVES 2 PREP 5 mins
COOK 10 mins EASY
Crush 1 large garlic clove and mix
with 1 tbsp wasabi and 3 tbsp soy
sauce. Cook 150g soba noodles
following pack instructions. Heat
50g butter in a frying pan and once
foaming, stir in 180g raw peeled
king prawns and cook for a few
minutes until pink. Stir in the wasabi
mixture with a couple of spoonfuls
of the noodle cooking water and heat
through. Finely slice 4 spring
onions and add to the pan with the
noodles. Toss together and divide
between plates to serve.
PER SERVING 570 kcals • fat 24g • saturates 13g •
carbs 58g • sugars 5g • fibre 5g • protein 27g • salt 5.7g
Chicken chop suey
SERVES 2 PREP 10 mins
COOK 8 mins EASY
Cut 1 large chicken breast into
thin, bite-sized slices. Slice 1 onion,
roughly chop 2 garlic cloves, slice
1 carrot and chop 2 spring onions
into slivers. Mix 1 tbsp cornflour
with 2 tbsp cold water. Heat a wok
over a high heat and tip in 2 tbsp
vegetable oil. Fry the chicken in a
single layer until browned, then stir
in the onion and garlic. Add the carrot
and spring onions with 7г tbsp dark
soy sauce, 7г tsp chicken powder,
7г tsp sugar and a pinch of white
pepper. Add 100g ready-to-eat
beansprouts and cook for 1 min,
before adding 50ml boiling water.
When it is bubbling, slowly pour in
the cornflour paste while stirring.
Once thickened, turn off the heat
and stir in 1 tsp sesame oil. Serve
on a bed of freshly fried noodles.
PER SERVING 314 kcals • fat 14g • saturates 1g •
carbs 20g • sugars 10g • fibre 5g • protein 25g • salt 1.9g
White fish with
sesame noodles
SERVES 2 PREP 10 mins
COOK 10 mins EASY
Crush 25g sesame seeds in a spice
grinder or use a pestle and mortar.
Mix with 2 tbsp soy sauce. 1 tbsp
oil, 1 tbsp water and a splash of rice
vinegar to make a creamy dressing.
Cook 150g soba or wholemeal
noodles in a pan of boiling salted
water following pack instructions,
then drain and set aside. Wilt 200g
spinach leaves in the same pan,
then tip the noodles back into the
pan with the sesame dressing and
a splash of water and toss well to
heat through. Heat 1 tbsp oil in a
non-stick frying pan over a medium-
high heat. Season the skin of
2 seabass fillets and fry, skin-side
down, for 3 mins until the skin is
crisped and the flesh nearly opaque.
Flip and cook for 30 seconds until
cooked through. Divide the noodles
and greens between two bowls and
put the fish on top. Scatter over some
toasted sesame seeds to garnish.
PER SERVING 624 kcals • fat 24g • saturates 4g •
carbs 54g • sugars 3g • fibre 7g • protein 45g • salt 4.1g
30 goodfood.com
5 ways
Salmon & smacked
cucumber noodles
SERVES 2 PREP 25 mins
COOK 4 mins EASY
Put 150g vermicelli rice noodles
in a bowl and cover with boiling
water. Leave for 4 mins then drain,
rinse under cold water and return to
the bowl. Finely grate 1 garlic clove
and mix in a separate bowl with
2 tbsp light soy sauce, 1 tbsp
caster sugar, 4 tbsp rice wine
vinegar and 2 tsp sesame oil.
Lightly smack 7г cucumber with
a rolling pin to split it, then chop into
2cm pieces. Add to the bowl with the
dressing and toss together. Grate
2 carrots into the bowl of noodles.
Tip in the cucumber and toss. Flake
in 2 skinless poached salmon
fillets and gently toss through the
noodles. Divide between plates.
Roughly chop 2 tbsp peanuts
and scatter over the noodles.
PER SERVING 820 kcals • fat 38g • saturates 7g •
carbs 85g • sugars 21g • fibre 5g • protein 33g • salt 2.6g
Yaki udon
SERVES 2 PREP 10 mins
COOK 5 mins EASY V
Boil some water in a large saucepan,
then add 250ml cold water. Add 250g
dried udon noodles and cook for
5-6 mins. Udon noodles are thick,
so adding cold water slows down
cooking to ensure they cook evenly
through to the middle. Drain the
noodles and leave in the colander.
Thickly slice 1 onion, roughly slice
^4 head white cabbage and finely
slice 4 spring onions. Heat 1 tbsp
sesame oil in a wok or frying pan.
Fry the onion and cabbage for 5 mins
until softened. Add 10 shiitake
mushrooms and most of the spring
onions and fry for 1 min more. Add
1 tbsp sesame oil, 4 tbsp mirin,
2 tbsp soy sauce. 1 tbsp caster
sugar and 1 tbsp Worcestershire
sauce. Stir until sticky and piping
hot, then serve sprinkled with the
remaining spring onion.
PER SERVING 486 kcals • fat 14g • saturates 2g •
carbs 73g • sugars 35g • fibre 10g • protein 12g • salt 3.3g
goodfood.com 31
5
WAYS WITH
prawns
Prawn & egg on toast
SERVES 4 PREP 10 mins
COOK 10 mins EASY
Bring a medium pan of water to the
boil, then lower in 3 eggs and cook
for 9 mins. Transfer to a bowl of iced
water using a slotted spoon and leave
for 10 mins until cold. Peel, then
finely chop. Tip the chopped egg into
a bowl with 250g cooked peeled
prawns. 3 tbsp mayonnaise, the
juice from 1 lemon and seasoning.
Toast 4 thick slices white bread
and spread with butter. Spoon over
the prawn and egg mayonnaise.
Finely chop a small bunch of
chives and sprinkle over the toast.
PER SERVING 252 kcals • fat 14g • saturates 2g •
carbs 13g • sugars 1g • fibre 1g • protein 19g • salt 1.4g
Miso & ginger prawn
noodle salad
SERVES 4 PREP 10 mins
COOK 5 mins EASY
Cook 200g medium egg noodles
following pack instructions, adding
100g frozen edamame 3 mins
before the end of cooking. Drain and
rinse with cold running water, then
tip into a bowl and mix with 1 tsp
sesame oil to stop them sticking
together. Peel 1 carrot into ribbons
with a vegetable peeler, then halve,
deseed and thinly slice У 2 cucumber
into half-moons. Slice 1 red chilli
and halve 100g sugar snap peas.
Add everything to the bowl of noodles
along with 300g cooked peeled
jumbo king prawns and 1 tsp
sesame seeds. In a jar, shake
together 1 tbsp freshly grated
ginger. 2 crushed garlic cloves,
3 tbsp white miso paste, 2 tbsp
sesame oil, 2 tbsp dark soy sauce,
80ml rice vinegar and 2 tsp
honey. Toss the dressing through
the salad and serve immediately.
PER SERVING 409 kcals • fat 10g • saturates 1g •
carbs 50g • sugars 9g • fibre 6g • protein 26g • salt 4.1g
Spiced prawn cocktail subs
MAKES 6 small rolls PREP 10 mins
NO COOK EASY
Mix 3 tbsp mayonnaise with
1 tbsp mango chutney, 74 tsp mild
curry powder and a squeeze of
lemon or lime juice. Stir in 150g
cooked peeled North Atlantic
prawns, then chill until ready to
assemble. To serve, split 6 small sub
rolls across the top. Pick the leaves
from 1 Little Gem lettuce and
thinly slice a small chunk of
cucumber. Line each sub roll
with the lettuce and cucumber,
then spoon in the prawn filling.
PER SERVING 199 kcals • fat 7g • saturates 1g •
carbs 24g • sugars 3g • fibre 2g • protein 9g • salt 0.9g
32 goodfood.com
5 ways
Prawn & salmon burgers
with spicy mayo
SERVES 4 PREP 15 mins
COOK 10 mins EASY
Roughly chop 3 spring onions
and the zest of 1 lemon and put in a
food processor with a small handful
of coriander leaves. Roughly chop
180g raw peeled prawns and
4 skinless salmon fillets into
small chunks. Add half the prawns
and salmon to the food processor and
blitz briefly to make a coarse paste.
Stir through the remaining prawns
and salmon and shape into four
burgers. Chill for 10 mins.
Meanwhile, mix 60g mayonnaise
with 4 tsp chilli sauce, a squeeze of
lemon juice and seasoning and put
to one side. Shred 2 Little Gem
lettuces and peel 1 cucumber into
ribbons, then dress with a little lemon
juice and 1 tsp olive oil. Heat 1 tbsp
olive oil in a large frying pan and fry
the burgers for 3-4 mins on each side
until cooked through. Serve with the
salad and spicy mayonnaise on the
side or layer into toasted burger
buns if you prefer.
PER SERVING 504 kcals • fat 36g • saturates 5g •
carbs 4g • sugars 4g • fibre 3g • protein 39g •
salt 0.7g
Easy prawn green curry
rice bowl
SERVES 2 PREP 5 mins
COOK 15 mins EASY
Chop 1 yellow pepper and slice
160g trimmed green beans into
short lengths. Heat 1 tbsp vegetable
oil in a medium-sized deep frying pan
over a medium heat and add 4 tbsp
Thai green curry paste. Cook for
1 min until fragrant, then add the
pepper and green beans and briefly
fry. Add 200ml coconut milk from
a can and bring to the boil. Reduce
the heat, cover and simmer for 8 mins,
then add 150g raw peeled prawns
and cover and cook for 3 mins until
just pink and curled. Microwave 260g
microwavable cooked sticky rice.
Divide the rice and curry between two
bowls to serve.
PER SERVING 581 kcals • fat 31g • saturates 16g •
carbs 58g • sugars 13g • fibre 5g • protein 15g • salt 1.8g
goodfood.com 33
WAYS WITH e
О turmeric
Turmeric scrambled eggs
SERVES 2 PREP 5 mins
COOK 10 mins EASY V
Finely chop 1/г garlic clove. Heat
1 tsp coconut oil in a non-stick pan
over a medium heat. Lightly fry the
garlic, then add 100g spinach
leaves and wilt for a few minutes,
adding a splash of water if they stick.
Whisk 4 large eggs with 50ml
coconut milk and 2 tsp finely
grated turmeric. Season well.
Toast 2 slices of sourdough. Add
the egg mixture to the pan and stir
continuously for 5-8 mins until the
scrambled eggs are at your desired
consistency. Serve on top of the
toasted sourdough.
PER SERVING 401 kcals • fat 19g • saturates 9g •
carbs 31g • sugars 2g • fibre 2g • protein 25g • salt 1.4g
Turmeric-ginger marinade
SERVES 4 PREP 5 mins
NO COOK EASY V
Toast 2 tbsp ground turmeric and
7г tsp chilli powder in a dry frying
pan. Tip into a bowl. Peel and finely
grate in a thumb-sized piece of
ginger and crush in 2 garlic cloves.
Stir in 3 tbsp vegetable oil and
seasoning. Use to marinate chicken
wings or tofu overnight.
PER SERVING 83 kcals • fat 8g • saturates 1g • carbs 1g •
sugars 0.4g • fibre 1g • protein 0.3g • salt none
Turmeric latte
SERVES 2 PREP 5 mins
COOK 5 mins EASY V
Put 350ml almond milk (or any
milk of your choice) in a saucepan
with 74 tsp ground turmeric,
74 tsp ground cinnamon. 74 tsp
ground ginger, 7г tsp vanilla
extract, 1 tsp maple syrup and
a little black pepper. Whisk
constantly over a gentle heat using
a milk frother if you have one. Once
hot, pour into mugs and sprinkle with
a little more cinnamon to serve.
PER SERVING 38 kcals • fat 2g • saturates Og • carbs 3g •
sugars 3g • fibre 1g, • protein 1g • salt 0.2g
34 goodfood.com
5 ways
Turmeric, ginger & coconut fish curry
SERVES 4 PREP 5 mins COOK 25 mins EASY V
Cook 400g brown basmati rice following
pack instructions. Meanwhile, finely slice
2 onions, grate a thumb-sized piece of
ginger and cut 400gboneless skinless cod
loin into chunks. Heat 1 tbsp olive oil in a
large saucepan over a medium heat and fry the
onions for 8 mins until translucent. Stir in the
ginger with '/z tbsp ground turmeric. 1 tbsp
garam masala and 7г tsp cayenne and cook
for 1 min. Pour in 325ml light coconut milk
and 100ml water. Stir and simmer for 10 mins.
Add the cod with 300g frozen peas and
300g sugar snap peas. Simmer for 5 mins
until the fish is flaky. Finely slice 1 red chilli
and scatter over the top of the curry. Serve with
the rice and 1 lime cut into wedges to squeeze over.
PER SERVING 409 kcals • fat 12g • saturates 6g • carbs 44g • sugars 11g •
fibre 7g • protein 28g • salt 0.3g
Turmeric pancakes
SERVES 4 PREP 10 mins
COOK 20 mins EASY V
Whisk 200g self-raising flour,
1 tsp baking powder, 2 tbsp
honey. 74 tsp ground ginger.
7г tsp ground turmeric. 200ml
milk, 3 eggs and 25g melted butter
together in a jug until smooth. Melt
a small knob of butter in a large
non-stick frying pan until foaming.
Cook two to three pancakes at a time
using 2 tbsp batter for each, swirling
the batter with the back of a spoon to
make circles about 10cm wide. Cook
for 2-3 mins, then flip with a spatula
and cook for 1 min more until golden.
Keep warm in a low oven until all the
pancakes are cooked. Divide between
plates and stack with lemon or
orange curd, thin slices of stem
ginger and some freshly sliced
orange or mango
PER SERVING 329 kcals • fat 11g • saturates 6g •
carbs 45g • sugars 7g • fibre 2g • protein 11g • salt 1g
goodfood.com 35
Quick to cook and versatile, seafood is always a winner on busy days
Roasted cod with zingy
beetroot salad
SERVES 4 PREP 10 mins
COOK 18 mins EASY
200g baby new potatoes, quartered
1 red onion, finely chopped
4 carrots, peeled and grated
2 large raw beetroot, peeled and
grated
1 lime, zested and juiced
'A small bunch of coriander, leaves
picked
% tbsp honey
'A tbsp olive oil
4 skinless cod fillets (or any white fish)
thumb-sized piece of ginger, finely
sliced
1	lime, sliced
1 Heat the oven to 200C/180C fan/
gas 6. Put a pan of water on a high
heat. When it boils, add the potatoes,
then turn the heat down and simmer
for 10-12 mins until tender.
2	Meanwhile, combine the onion,
carrots, beetroot, lime zest and juice,
most of the coriander and the hoiiey.
Season lightly. Once the potatoes
are cooked, drain and run under cold
water to cool. Drain again and toss
through the salad.
3	Rub the oil over the cod and put on
a non-stick baking tray. Lay a few
ginger and lime slices on top. Cook
for 6-9 mins, depending on thickness.
4 Divide the salad between four
plates and top with the cod and
remaining coriander.
PER SERVING 262 kcals • fat 3g • saturates 1g • carbs 21g
• sugars 12g • fibre 6g • protein 36g • salt 0.4g
36 goodfood.com
fish
Creamy garlic, lemon
& spinach salmon
SERVES 2 PREP 5 mins
COOK 15 mins EASY
2 sweet potatoes
1	tbsp olive or rapeseed oil
2	salmon fillets, skin removed
2	garlic cloves, thinly sliced
170g baby spinach
1 lemon, zested and % juiced,
% thinly sliced
75g mascarpone
5 tbsp milk
1 Heat the oven to 200C/180C fan/
gas 6. Pierce each sweet potato a few
times and microwave on high for
5 mins until soft (alternatively, bake
for 35-40 mins). Keep warm until
ready to serve.
2 Heat half the oil in a frying pan and
lightly brown the salmon on both
sides - don’t worry about it being
cooked through at this point.
Transfer the salmon to a plate, wipe
the pan clean and heat the remaining
oil. Cook the garlic for 30 seconds,
without letting it brown, then add the
spinach, lemon juice and zest and
some seasoning. Stir in the
mascarpone and 2 tbsp of the milk
and cook until the spinach has wilted.
3 Tip the spinach mixture into an
ovenproof dish and top with the
lemon slices and salmon fillets.
Bake for 5-8 mins until the salmon
is cooked through.
4 Meanwhile, scoop the sweet potato
flesh from the skins and mash with
the remaining milk and some
seasoning. Serve alongside the
salmon and creamy spinach.
PER SERVING 721 kcals • fat 44g • saturates 16g •
carbs 34g • sugars 19g • fibre 7g • protein 43g • salt 0.5g
goodfood.com 37
Quick sushi bowl
SERVES 2 PREP 15 mins
COOK 10 mins plus standing EASY
150g sushi rice
1	tbsp rice vinegar
2	cooked salmon fillets (we used
teriyaki marinated)
1 large carrot, cut into ribbons
4 tbsp pickled red cabbage
handful of radishes, sliced
thumb-sized piece of ginger, finely
sliced
% cucumber, halved longways
and sliced
1 tbsp soy sauce
1 tsp sesame seeds (optional)
1	Cook the sushi rice following pack
instructions. When cooked, sprinkle
over a pinch of sugar and the vinegar,
cover and set aside for 5 mins.
2	Divide the rice between two bowls
and arrange the other ingredients on
top, finishing with a drizzle of soy
sauce and the sesame seeds, if using.
PER SERVING 498 kcals • fat 11g • saturates 2g •
carbs 70g • sugars 13g • fibre 4g • protein 27g • salt 2.3g
Chipotle cod tacos
SERVES 2 PREP 10 mins COOK 12 mins EASY
2 skinless cod fillets, cut
into 2cm chunks
2 tbsp chipotle paste
% lime, juiced
% tbsp olive oil
4 taco shells
For the slaw
1	bag ribboned stir-fry
vegetables
2% tbsp mayonnaise
2	tsp cider vinegar
1	tbsp wholegrain mustard
1 Heat the oven to 200C/180C fan/gas 6. Toss the cod
chunks with the chipotle paste, lime juice and olive oil.
Leave to marinate while you make the slaw. Mix all the
slaw ingredients together, season and set aside.
2	Put the cod on a baking tray and roast for 10-12 mins
until flaking apart. About 4 mins before the cooking
time is up, put the taco shells on a separate tray in the
oven to warm through.
3	Serve the tacos filled with the cod and a spoonful
of the slaw. Serve the extra slaw on the side.
PER SERVI NG 723 kcals • fat 47g • saturates 6g • carbs 33g • sugars 9g • fibre 7g •
protein 37g • salt 1.5g
38 goodfood.com
fish
goodfood.com
PER SERVING 296 kcals • fat 6g • saturates 1g •
carbs 22g • sugars 10g • fibre 8g • protein 34g • salt 0.4g
1 Heat the oil in a large, lidded frying
pan. Cook the onion over a high heat
for a few minutes, then stir in the
curry powder, ginger and garlic. Cook
for another 1-2 mins until fragrant,
then stir in the tomatoes, chickpeas
and some seasoning.
2 Cook for 8 mins until thickened
slightly, then top with the cod. Cover
and cook for 5-10 mins until the fish
is cooked through. Scatter over the
zest and coriander, then serve with
the lemon wedges to squeeze over.
SERVES 4 PREP 10 mins
COOK 20 mins EASY
1 tbsp oil	\
1 onion, chopped
2 tbsp medium curry powder
thumb-sized piece of ginger,
peeled and finely grated
3 garlic cloves, crushed
2 x 400g cans chopped tomatoes
400g can chickpeas
4 cod fillets (about 125-150g each)
1 lemon, zested, then cut into wedges
handful of coriander, roughly
chopped
Curried cod
Trout & radish ceviche
Use the best-quality British trout
you can find for this recipe.
SERVES 2 PREP 20 mins plus 2 hrs
marinating NO COOK EASY
250g trout or salmon, skinless and
deboned (it must be fresh)
2 limes, juiced, 1 zested
1 Cut the fish into 1cm cubes, then
put in a bowl along with the lime
juice and zest, a pinch of sugar, the
spring onion, chilli and coriander
stalks. Toss together, cover and
chill in the fridge for 2 hrs.
2 Stir 1-2 tsp sea salt (enough to
taste) and the radishes through the
ceviche. Spoon onto a plate, drizzle
over the oil and scatter over the
1 spring onion, finely chopped
% large red chilli, finely chopped
1 small bunch of coriander, stalks
only, finely chopped
5 radishes, very thinly sliced
1 tbsp extra virgin olive oil
garlic chives (optional) and tortilla
garlic chives, if using. Serve with
crunchy tortilla chips on the side
so you can scoop up the fish.
PER SERVING 221 kcals • fat 12g • saturates 2g •
carbs 2g • sugars 2g • fibre none • protein 1g •
salt 2.8g
chips, to serve
Hoisin mackerel pancakes
Using sweet ingredients with stronger-flavoured fish
like mackerel helps tempt children to eat it. However,
sweet sauces such as hoisin are a source of added
sugar, so use them in moderation.
SERVES 4 PREP 15 mins COOK 5 mins EASY
3 mackerel fillets, all
bones removed, cut into
finger-length strips
2 tbsp hoisin sauce, plus
extra for dipping
4 spring onions
% cucumber
2 Little Gem lettuces
1 tsp vegetable oil
10 Chinese pancakes
(available from Waitrose,
Asian supermarkets or
Chinese takeaways)
1	Marinate the mackerel in the hoisin sauce.
Meanwhile, cut the spring onions and cucumber into
thin matchsticks and separate the lettuce leaves.
2	Heat the oil in a large frying pan over a medium heat.
Add the mackerel and fry for 3-4 mins until sticky and
caramelised. Heat the pancakes following pack
instructions. Serve everything in the middle of the
table and let everyone help themselves.
PER SERVI NG 393 kcals • fat 22g • saturates 4g • carbs 24g • sugars 9g • fibre 3g •
protein 24g • salt 0.9g
40 goodfood.com
fish
Gnocchi fish pie
SERVES 4 PREP 10 mins
COOK 20 mins EASY
leave the gnocchi in the pan to let
it steam-dry.
2 Combine a splash of the milk with
the cornflour until you have a smooth
paste, then add to the rest of the milk.

350g gnocchi
200ml semi-skimmed milk
2 tbsp cornflour
400g fish pie mix, or a mix of salmon,
smoked haddock and prawns
4 spring onions, sliced
1 tbsp chopped chives, or yA tbsp
finely chopped tarragon
150ml reduced-fat creme fraiche
1 tsp capers, drained
200g frozen peas
1 tsp olive oil
250g long-stem broccoli or green
beans, steamed, to serve
1 Put the gnocchi in a deep ovenproof
frying pan, add enough boiling water
to cover along with a pinch of salt.
Simmer for 2-3 mins, then drain and
Pour the mixture into a separate
frying pan, then add the fish pie mix
and spring onions, and bring to
a gentle simmer. Cook, stirring
frequently, for about 4-5 mins until
the sauce has thickened and the fish
is just cooked. Season well. Stir in the
herbs, creme fraiche, capers and peas,
and bring back to a simmer.
3 Heat the grill to medium-high.
Arrange the gnocchi over the filling,
brush with the oil and season with
black pepper. Grill for 5-10 mins, or
until the gnocchi has puffed up and is
starting to turn golden on top. Serve
with the broccoli or green beans.
PER SERVING 435 kcals • fat 14g • saturates 6g •
carbs 44g • sugars 9g • fibre 7g • protein 29g • salt 1.4g
Easy
no-cook meals
With minimal prep and no need for heat, you’ll
keep coming back to these handy recipes
Caprese chicken
sandwiches
Get into summer with these
delicious chicken ciabatta rolls.
Tomatoes, mozzarella and balsamic
dressing evoke the flavours of Italy.
SERVES 2 PREI 10 mins
NO COOK EASY
2 ciabatta rolls
1	small garlic clove
1/2 tbsp basil pesto
2	ripe tomatoes, sliced
10 basil leaves
2 cooked chicken breasts, skin
removed, sliced
100g reduced-fat mozzarella, sliced
60g rocket
2 tsp balsamic glaze
1	Halve the ciabatta rolls and lightly
toast, then rub the garlic clove over
the cut sides.
2	Spread the pesto over the roll bases,
then top with the tomatoes, basil
leaves, chicken and mozzarella slices,
and rocket leaves. Drizzle over the
balsamic vinegar and sandwich with
the roll tops, then serve.
PER SERVIN 574 kcals fat 17g saturates 5g
carbs 51g sugars 8g fibre 5g protein 52g salt 1.6g
tip
Pop under the grill for a few
minutes to melt the mozzarella
and create a moreish toastie.
42 goodfood.com
Avocado panzanella
SERVES 4 PRE 20 mins
NO COOK EASV V
800g mix of ripe tomatoes
1 garlic clove, crushed
VA tbsp capers, drained and rinsed
1 ripe avocado, stoned, peeled and
chopped
1 small red onion, very thinly sliced
175g ciabatta or crusty loaf
4 tbsp extra virgin olive oil
2 tbsp red wine vinegar
small handful of basil leaves
1	Halve or roughly chop the tomatoes
(depending on size) and put them
in a bowl. Season well and add the
garlic, capers, avocado and onion,
and mix well. Set aside for 10 mins.
2	Meanwhile, tear or slice the
ciabatta into 3cm chunks and put
in a large serving bowl or on a platter.
Drizzle with half the olive oil, half
the vinegar and add some seasoning.
When ready to serve, pour over the
tomatoes and any juices. Scatter with
the basil leaves and drizzle over the
remaining oil and vinegar. Give it
a final stir and serve immediately.
332 kcals fat 21g saturates 4g
carbs 30g sugars 8g fibre 6g protein 7g salt 0.9g
goodfood.com 43
Ham & piccalilli salad
Make this salad on days when it's
just too hot to turn the oven on. As
well as being quick toprep, it's also
low in calories and fat.
SERVES4PRE 15 mins
NO COOK EASY
4 tbsp piccalilli
3 tbsp natural yogurt
12 silverskin pickled onions, halved
130g pea shoots
180g pulled ham hock or shredded
cooked ham
% cucumber, halved and thickly sliced
100g fresh peas
40g mature cheddar, shaved
crusty bread, to serve
Mix the piccalilli, yogurt, onions
and 4 tbsp water together to make
a dressing. Season and set aside.
Toss the pea shoots, ham, cucumber
and peas together. Pile onto a serving
plate, then drizzle over the dressing.
Top with the cheese and serve with
crusty bread.
Pi RS. 189kcals fat8g saturates4g
carbs 10g sugars 7g fibre 3g protein 18g
salt 2g
Peppered mackerel & pink
pickled onion salad
Try our peppery salad as a side dish
or main. The quick pickled onion is
easy to do and brings a lovely touch
of colour and tang to the dressing.
SERVES 6 as a side dish PREP 15 mins
NO COOK EASY
1 small red onion, very thinly sliced
3 tbsp sherry vinegar
pinch of sugar
250g pack ready-cooked beetroot
100g bag honey-roasted mixed nuts
100g bag watercress
240g pack peppered smoked
mackerel, torn into pieces
4 tbsp extra virgin olive oil
1	Mix together the onion and vinegar
with a pinch of sugar and salt. Leave
to pickle while you dice the beetroot
and roughly chop the nuts.
2	Divide the watercress and smoked
mackerel between plates. Scatter
over the beetroot and nuts, then top
with a cluster of the pickled onions.
Whisk the oil into the pickling
vinegar, then drizzle the dressing
around the outside of each plate.
PER SERVING 318 kcals fat 25g saturates 4g
carbs 7g sugars 4g fibre 4g protein 13g salt 0.9g
44 goodfood.com
No-cook veggie fajitas
goodfood.ci
PER SER\ 658 kcals fat 30g saturates 9g
carbs 68g sugars 12g fibre 19g protein 20g salt 4.1g
SERVES 4 PREP 25 mins
NO COOK EAS\ V
1 To make the fajita mix, tip the
marinated vegetables into a bowl
with the pinto beans. Stir in 2 tbsp of
the salsa, half the lime zest and juice,
the vinegar, hot sauce and half the
coriander. Set the mixture aside.
2 Put the avocado in another bowl
with the remaining lime zest and
juice and the garlic. Roughly mash
everything together with a fork,
then season and stir through the
remaining coriander.
3 Spread the crushed avocado
mixture over the tortillas, then top
with the fajita mix, remaining salsa,
soured cream, extra hot sauce and
extra coriander. Serve with salad
leaves, if you like.
2 x 180g tubs marinated chargrilled
vegetables, drained
2 x 400g cans pinto beans, drained
and rinsed
200g tub tomato salsa
2 limes, zested and juiced
1 tbsp red wine vinegar
2-3 tbsp hot sauce, plus extra to serve
small bunch of coriander, chopped,
plus extra, shredded, to serve
2 ripe avocados, stoned and diced
1 small garlic clove, finely grated
8 medium soft flour tortillas
100ml soured cream, to serve
salad leaves, to serve (optional)
Ponzu tofu poke bowl
Use silken tofu to make this
flavourful poke bowl. It's similar
to a Japanese dish called
hiyayakko', which is usually
enjoyed at the height of summer.
SERVES 2 PRE' 20 mins
NO COOK EASY V
1 tbsp ponzu sauce
% tbsp rice vinegar
5g ginger, peeled and grated
1 tsp sesame oil
300g silken tofu
100g edamame beans
250g pouch cooked quinoa
100g radishes, sliced
2 carrots, peeled into ribbons
2 spring onions, finely sliced
2 small seaweed thins, crumbled
1 tsp sesame seeds
1 Combine the ponzu, vinegar, ginger
and sesame oil in a bowl. Pat the tofu
dry with kitchen paper, tear into
chunks and toss in the ponzu mixture.
2 Pour some boiling water over the
edamame and set aside for 2 mins
before draining. Season with salt.
3 Divide the quinoa between two
bowls and top with the edamame,
radishes and carrots. Add the tofu,
drizzle over the remaining dressing
and scatter over the spring onions,
seaweed thins and sesame seeds.
PER SERVIN 462 kcals fat 14g saturates 2g
carbs 57g sugars 15g fibre 13g protein 22g salt 0.7g
1 lime, juiced
12g coriander, finely
chopped
% tsp ground cumin
1	jalapeno chilli
(deseeded, if you prefer
less heat), finely
chopped
2	tbsp rapeseed oil
400g can black beans,
drained and rinsed
1	Combine the lime juice, coriander, cumin, jalapeno
and oil in a bowl. Season well.
2	Tip in the beans, tomatoes, lettuce, sweetcorn and
pepper. Toss to combine. Crumble in the taco shells
and mix to coat everything in the dressing. Scatter over
the pumpkin seeds and serve straightaway.
PER SERVING 301 kcals fat 13g saturates 2g carbs 28g sugars 9g fibre 12g
protein 11g salt 0.1g
Tomato & black bean taco salad
This wonderfully tasty salad will keep in the fridge,
minus the taco shells and seeds, for a day.
SERVES4 PREP20mins NO COOK EASY V
200g cherry tomatoes,
halved
1 romaine lettuce,
chopped
198g can sweetcorn,
drained
1 red pepper, finely
chopped
4 crunchy taco shells
25g pumpkin seeds
46 goodfood.com
Spicy tuna, courgette
& chickpea salad
Throw together this speedy salad
with canned tuna, courgette and
chickpeas, dressed with capers,
chilli and garlic. It works as
a standalone dish or a side.
SERVES 4 PRE 20 mins
NO COOK EASY
1	lemon, zested and juiced
15g parsley, finely chopped
10g basil, finely chopped
2	garlic cloves, crushed
1	tbsp capers, rinsed and finely
chopped
1	red chilli (deseeded, if you prefer
less heat), finely chopped
160g can tuna in olive oil
2 courgettes, thinly sliced
2	x 400g cans chickpeas, drained
and rinsed
1	Put the lemon zest and juice in a
bowl and mix with the parsley, basil,
garlic, capers, chilli and some
seasoning. Strain in the oil from the
can of tuna (about 2 tbsp), then mix
in the courgettes. Toss well to
completely coat in the dressing, then
set aside to soften for 15 mins.
2	Stir in the chickpeas and toss well
to combine everything before flaking
in the tuna and tossing once again.
Serve straightaway.
•T.RS	266 kcals fat 11g saturates 1g
carbs 20g sugars 2g fibre 8g protein 17g salt 0.4g
goodfood.com 47
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SERVES 10-12 PREP 35 mins plus cooling and 24 hrs freezing
COOK 20 mins EASY V$
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Every month, our subscribers receive an exclusive
recipe. So, you’ll always be the first to try our latest
ideas and get the most from Good Food
vegetable oil or other
flavourless oil, for the tin
100g amaretti biscuits,
roughly broken up
25g flaked almonds
450g frozen pitted sweet
cherries
1 Oil and line a 900g loaf
tin. Sprinkle half of the
amaretti biscuits and half of
the almonds over the base
of the tin and set aside. Put
the cherries, 100g of the
sugar and 2 tbsp water in a
saucepan, bring to a simmer
and cook for 10-15 mins,
or until the fruit is jammy
and soft. Remove from the
heat, leave to cool to room
temperature, then transfer
to a blender and blitz
until smooth.
2 Beat the egg whites to
stiff peaks in a stand mixer
or using an electric whisk.
Set aside. Beat the egg yolks
with the rest of the sugar
and the amaretto until
thick and creamy. Pour in
the cream and beat again
until thickened. Add a
spoonful of the whipped egg
whites to the cream mixture,
200g golden caster sugar
4 eggs, separated
1 tbsp amaretto
300ml double cream
then fold in. Gently fold in
the remaining egg whites,
a large spoonful at a time,
until fully combined. Fold
in the remaining amaretti
biscuits and almonds, and
most of the cherry puree.
Pour the mixture into the
prepared tin. Spoon over the
rest of the cherry puree and
use a cutlery knife to gently
swirl it through the mixture
to create a marbled effect.
Cover the surface and freeze
for at least 24 hrs, until set.
3 Remove the semifreddo
from the freezer 5-10 mins
before serving to soften
slightly, then use a knife
dipped in hot water to slice.
Alternatively, scoop into
balls to serve.
PER SERVING (12) 296 kcals • fat 17g •
saturates 9g • carbs 32g • sugars 31g •
fibre 1g • protein 4g • salt 0.1g
PASTA PRESTO
Quick to make and satisfying to eat, these
bowls of goodness will keep the family happy,
including classics like our next level carbonara
pasta
Red pepper & anchovy
spaghetti
The sweetness of the peppers
complements the umami anchovies
so well in this dish. Using jarred
peppers saves time, too.
SERVES 2 PREP 2 mins
COOK 10 mins EASY
300g spaghetti
3 tbsp olive oil, plus extra for drizzling
4 garlic cloves, sliced
8 anchovies
1 tsp chilli flakes
300g jar roasted red peppers,
drained and sliced
1 tbsp tomato puree
handful of basil, finely sliced
1 Bring a large pan of salted water
to the boil, then stir in the spaghetti.
Cook for 1 min less than the pack
instructions. Tip the oil, garlic,
anchovies and chilli flakes into
another saucepan or a high-sided
frying pan on a medium heat. Cook
for about 1 min, until the oil is hot
and the garlic starts to sizzle slightly.
2 Add the roasted peppers and
tomato puree to the pan of anchovies.
Stir well and cook until the spaghetti
is ready, adding a ladleful of the pasta
cooking water to the pan to loosen it
and make a sauce.
3 When the spaghetti is ready, use
tongs to transfer it from its cooking
water to the sauce, adding a little
more of the water to loosen if needed.
Cook the spaghetti in the sauce for
30 seconds, tossing to coat, then
remove from the heat and toss
through the basil. Serve straightaway,
drizzled with a little olive oil.
Charred broccoli,
lemon & walnut pasta
SERVES 2 PREP 5 mins
COOK 15 mins EASY V
1 head broccoli, cut into small florets
and stalk cut into small pieces
3 tsp olive oil
150g penne orfusilli
2 garlic cloves, crushed
1	tbsp roughly chopped walnuts
pinch of chilli flakes
% lemon, zested and juiced
1	Heat the grill to high. Put the
broccoli on a baking tray and drizzle
over 1 tsp of the oil. Season and toss
together. Grill for 8-10 mins, tossing
around halfway through, until
crispy and charred.
2	Cook the pasta in salted water
following pack instructions. Drain,
reserving a cup of the cooking water.
3	In a frying pan, heat the remaining
oil over a medium heat and fry the
garlic, walnuts and chilli for about
3-4 mins until golden.
4	Tip in the pasta, broccoli, lemon
juice and zest, reserving a little of the
zest. Add a splash of the reserved
cooking water and toss everything
together to coat the pasta. Serve in
warmed bowls with the remaining
zest scattered over.
PER SERVING 435 kcals • fat 12g • saturates 2g •
carbs 59g • sugars 4g • fibre 12g • protein 18g •
salt 0.1g
PER SERVING 787 kcals • fat 22g • saturates 3g •
carbs 119g • sugars 5g • fibre 8g • protein 24g • salt 1.8g
goodfood.com 51
Creamy spinach &
mushroom penne
Make a speedy, nutritious pasta
supper with garlicky mushrooms
and spinach. Cashew nuts and dried
mushrooms create a deliciously
creamy yet light sauce.
SERVES 2 PREP 10 mins
COOK 10 mins EASY V
175g wholemeal penne
50g unroasted, unsalted cashews
10g dried porcini mushrooms
1 tsp vegetable bouillon powder
1	tbsp rapeseed oil
120g chestnut mushrooms, halved
if large, thinly sliced
2	large garlic cloves, finely grated
200g baby spinach
1	Cook the penne following pack
instructions. Meanwhile, put the
cashews and dried mushrooms in
a medium heatproof bowl along with
the bouillon powder, and pour over
200ml boiling water from a kettle.
Leave to soak for 5 mins, then blitz
the mixture with a hand blender
until smooth and creamy.
2	Heat the oil in a large non-stick
frying pan over a medium heat and
fry the fresh mushrooms and garlic
for a couple of minutes until just
starting to soften. Add the spinach
and continue to cook, stirring
frequently until the spinach has
wilted. Drain the pasta, reserving
a little of the cooking water. Tip
the pasta into the pan with the
mushroom mixture, season with
plenty of black pepper and toss
everything together. Remove from
the heat and stir through the creamy
mushroom sauce, adding a drop of
the reserved cooking water if needed
to loosen. Serve straightaway.
PER SERVING 483 kcals • fat 20g • saturates 3g •
carbs 53g • sugars 3g • fibre 11g • protein 18g • salt 1g
Broccoli & taleggio rigatoni
Make this super-comforting pasta to use up any
bits of broccoli and cheese ends you might have
lying around in your fridge.
SERVES 2 PREP 5 mins COOK 20 mins EASY V
250ml whole milk
250g broccoli, blitzed in a
food processor until fine
250g rigatoni
30g parmesan (or
vegetarian alternative),
finely grated
100g taleggio, cut
into chunks
grating of nutmeg
olive oil, for drizzling
1	Bring a large pan of salted water to the boil.
Meanwhile, bring the milk and broccoli to a gentle
simmer in a second non-stick saucepan set over a
medium heat and cook for 10-15 mins. The broccoli
will cook in the milk and form a soft puree, which is
the base of the sauce.
2	Tip the rigatoni into the pan of boiling water and stir.
Cook for 1 min less than the pack instructions. Stir the
parmesan and taleggio into the broccoli mixture until
fully melted and smooth.
3	Season the sauce and tip in some nutmeg to taste.
Transfer the rigatoni from its cooking water to the pan
of broccoli cheese sauce using a slotted spoon. Mix
together well, adding a ladleful of the water to loosen
the sauce, if needed. Check for seasoning, then spoon
into bowls and drizzle with a little olive oil to serve.
PER SERVI NG 741 kcals • fat 24g • saturates 15g • carbs 89g • sugars 10g • fibre 11g
• protein 37g • salt 1.5g
pasta
goodfood.com
PER SERVING 757 kcals • fat 42g • saturates 15g •
carbs 55g • sugars 2g • fibre 3g • protein 37g • salt 3g
1 tbsp olive oil
150g rindless unsmoked fatty
pancetta or guanciale, finely
chopped
1 garlic clove, bashed
200g spaghetti or fettuccine
4 good quality egg yolks, (2 of them
are optional)
50g parmesan, finely grated
a few drops of truffle oil (optional)
vigorously. Rinse the yolk bowl out
with a little more pasta water and
pour that in too. Add most of the
parmesan and beat again. If at any
time it’s becoming claggy or starting
to scramble, pour in a little more
water. If you’ve added too much, stir
the pasta over the lowest heat for a
few moments. You’re aiming for a
smooth sauce that is the consistency
of double cream. Season with a
couple of pinches of ground black
pepper and taste for salt.
5 Transfer the pasta to the warmed
serving dishes, scatter over the
remaining parmesan and put the last
two egg yolks on top, if using. Season
with some salt and pepper, and
drizzle over the truffle oil, if using,
just before serving.
1 First, warm your serving dishes in
a low oven or in the microwave. Heat
the oil gently in a large, shallow pan.
Fry the pancetta and garlic for
10 mins, or until all the fat has
rendered off and the meat is golden
and crisp. Remove and discard the
garlic clove, then turn off the heat.
2 Bring a large pan of salted water
to a simmer and cook the pasta until
al dente (about a minute less than
the pack instructions). Meanwhile,
whisk 2 egg yolks in a small bowl
along with a pinch of salt.
3 Using kitchen tongs, lift the pasta
from the water into the pancetta pan
along with any dripping water. Use
a wooden spoon to stir it into the
rendered fat. If the pan looks dry, add
a small ladleful of cooking water and
mix it in. Keep adding until you see
a little cooking water at the bottom
of the pan - you’ll be surprised how
much will be absorbed.
4 Working quickly, tip the beaten
yolks in with the pasta and stir
SERVES 2 PREP 10 mins
COOK 10 mins MORE EFFORT
- „ /' 
Next level spaghetti
carbonara
Make the ultimate spaghetti
carbonara with a creamy
hollandaise-style sauce and crisp
pancetta or guanciale. You can
also mix in an egg yolk at the end.
Caponata pasta
SERVES 4 PREP 2 mins COOK 20 mins EASY V
4 tbsp olive oil (or use the
oil from your chargrilled
vegetables, see below)
1 large onion, finely
chopped
4 garlic cloves, finely
sliced
250g chargrilled
Mediterranean
vegetables from a jar,
roughly chopped
(peppers and aubergines
work well), drained if
jarred in oil
400g can chopped
tomatoes
1	tbsp small capers
2	tbsp raisins
350g rigatoni, penne or
another short pasta
bunch of basil, leaves
picked
parmesan (or vegetarian
alternative), shaved or
finely grated, to serve
Bucatini with mushrooms
& sausage
This meal pays homage to the
delicious pastas in Umbria, where
mushrooms and sausages are king.
It also highlights the flavour-packed
power of dried porcini stock.
SERVES 4 PREP 5 mins
COOK 25 mins EASY
20g dried porcini mushrooms
3 tbsp olive oil
4 large sausages, such as Italian or
Cumberland (if using Cumberland,
add a pinch of fennel seeds to the
meat while cooking)
400g bucatini
4 garlic cloves, sliced
1-2 tsp chilli flakes
125ml white wine
150ml double cream
grating of nutmeg
large handful of flat-leaf parsley,
roughly chopped
parmesan, grated, to serve
1 Tip the dried porcini mushrooms
into a large pan with 600ml boiling
water from the kettle. Set over a low
heat and simmer for 10-15 mins
until slightly reduced to make an
intense mushroom stock.
2 Heat the the oil in a large pan over
a medium heat. Squeeze the
sausagemeat from the skins into the
pan and fry for 5-8 mins, breaking it
up with a wooden spoon as it cooks,
until lightly browned.
3 Meanwhile, bring a large pan of
salted water to the boil. Drop in the
bucatini and move it around using
tongs to prevent it sticking together.
Cook for 9 mins. While the pasta
cooks, add the garlic and chilli flakes
to the sausagemeat and fry for 1 min
before pouring in the wine. Cook
for 5 mins more until the wine has
reduced, then tip in the rehydrated
mushrooms and the stock (you
should have about 350ml). Season
and then bring to a simmer.
4 Use the tongs to move the bucatini
from its cooking water into the
mushroom sauce. The mixture
will seem quite watery at first,
but the trick is to finish cooking
the bucatini by simmering it in the
broth - it will soak it all up and take
on the earthy flavour. Keep moving
the pasta in the broth using the
tongs for 3 mins, or until most of
the water has been absorbed. Stir
in the cream, the grating of nutmeg
and the parsley. Stir well, taste for
seasoning and serve topped with
lots of parmesan.
1	Heat the oil in a large pan and cook the onion for
8-10 mins until starting to caramelise (or for longer
if you have time - the sweeter the better). Add the
garlic for the final 2 mins of cooking.
2	Tip in the mixed vegetables, tomatoes, capers and
raisins. Season well and simmer, uncovered, for
10 mins, or until you have a rich sauce.
3	Meanwhile, boil the kettle. Pour the kettleful of
water into a large pan with a little salt and bring back
to the boil. Add the pasta and cook until tender with
a little bite, then drain, reserving some of the cooking
water. Tip the pasta into the sauce, adding a splash
of cooking water if it needs loosening. Scatter with the
basil leaves and parmesan, if you like, and serve
straight from the pan.
PER SERVING 542 kcals • fat 14g • saturates 2g • carbs85g • sugars 21g • fibre 9g •
protein 14g • salt 05g
PER SERVING 794 kcals • fat 40g • saturates 18g •
carbs 80g • sugars 4g • fibre 5g • protein 21g •
salt 0.7g
54 goodfood.com
pasta

Fettuccine with walnut
& sage pesto
Walnuts make a creamy pasta sauce
when blitzed up. This recipe is based
on the traditional Ligurian dish
salsa di noci (‘walnut sauce’), but
with added sage to create a really
aromatic and bold flavour.
SERVES 3 PREP 5 mins
COOK 10 mins EASY V
100g walnuts
140ml whole or plant milk
10 sage leaves
1 garlic clove, crushed
250g fettuccine
50g parmesan (or vegetarian
alternative), plus extra to serve
4 tbsp extra virgin olive oil, plus extra
1 Bring a large pan of salted water
to the boil. Meanwhile, toast the
walnuts in a dry frying pan over
a medium heat for 3-5 mins until
lightly golden to bring out their
intense nutty flavour. Remove from
the heat and tip into a blender.
2 Warm the milk, sage leaves and
garlic in a small pan over a low heat
until the milk is steaming - the sage
will lightly cook in the milk and the
garlic will start to soften. Cooking
the sage like this removes the
bitterness but preserves the flavour.
Pour the infused milk along with the
sage and garlic over the walnuts and
leave to stand for 1 min.
3 Stir the fettuccine into the pan of
boiling water and cook for around
10 mins, or until al dente. Grate the
pinch each of salt and pepper, then
blitz until you have a chunky pesto.
Transfer the pesto to a large pan and
keep warm over a low heat, stirring
so it doesn’t burn. Transfer the
fettuccine from its cooking water
into the sauce using tongs, then toss
well, adding a couple of ladlefuls of
the water to loosen if needed. Divide
between bowls and grate over more
parmesan and drizzle with oil.
for drizzling
2 large handfuls of flat-leaf parsley
cheese into the blender, add the oil
and parsley along with a generous
PER SERVING 727 kcals • fat 46g  saturates 9g
carbs 51g  sugars 4g • fibre 6g protein 24g • salt 0.4g
goodfood.com 55
56 goodfood.com
Fish & chips with coconut
batter & tartare sauce
Try cod and chips with a difference
- the batter, made with coconut
milk, is a revelation. For ease, we
have shallow-fried the fish, but it’s
still crispy, just like a takeaway.
SERVES 4 PREP 15 mins
COOK 10 mins EASY
600g boneless and skinless fillet
of cod loin
75g plain flour
1egg
100ml coconut milk, plus a little extra
if needed
1 tsp baking powder
vegetable oil, for frying
For the tartare sauce
3 tbsp mayonnaise
3 tbsp Greek-style yogurt
4 small or 2 large cornichons,
chopped
1	tbsp capers, drained
1	tbsp chopped dill
2	tbsp chopped flat-leaf parsley
To serve
oven chips
cooked peas
2 lemons, quartered
1	Cut the fish into four equal-sized
pieces. Season and dust with 2 tsp
of the flour. In a bowl, whisk the
remaining flour, egg, coconut milk
and baking powder with some salt
until you have a smooth, thick batter.
Add a little more coconut milk if your
mixture feels too stiff.
2	In a small bowl, mix the tartare
sauce ingredients and set aside.
3	Pour the oil into a large wok to
a depth of 2cm and heat - it’s hot
enough when a small piece of bread
browns in 20 seconds. Fry the fish in
batches, dipping each piece into the
batter, then gently lowering into
the oil. Fry for 2-3 mins until golden,
turning once. Drain on kitchen paper,
then put in a low oven to keep warm
while you fry the rest.
4	Serve the fish with the chips, peas,
tartare sauce and lemon wedges.
PER SERVING 551 kcals • fat 38g • saturates 9g •
carbs 18g • sugars 3g • fibre 1g • protein 32g • salt 1g
Skinny lamb biryani
Satisfy your curry cravings with
this lighter take, where the lamb
is stir-fried and the pilau ‘rice’is
made with cauliflower.
SERVES 2 PREP 10 mins
COOK 20 mins EASY
350g cauliflower florets
% tsp turmeric
3 cardamom pods, lightly crushed
ЛА tsp fennel seeds, lightly crushed
few pinches of black onion seeds
or nigella seeds
15g toasted flaked almonds
50g pomegranate seeds
handful of small mint leaves
For the spicy lamb
1 tbsp rapeseed oil
1 large onion, finely chopped
1 tbsp finely chopped ginger
1	red chilli, deseeded and finely
chopped
2	garlic cloves, thinly sliced
1 tsp ground cumin
1 tsp ground coriander
200g very lean lamb steak, cut into
bite-sized pieces
200g can chopped tomatoes
1 tsp bouillon
1	Put the cauliflower in a food
processor and pulse until it is
reduced to a rice-like texture. Tip
into a large bowl and stir in the
turmeric, cardamom, fennel seeds,
black onion seeds and some
seasoning. Cover and set aside.
2	To make the spicy lamb, heat the oil
in a non-stick wok and fry the onion
and ginger for 10 mins until soft and
golden. Add the chilli and garlic,
and cook for 1 min more.
3	Stir in the cumin and coriander,
cook briefly, then toss in the lamb and
stir-fry for 1-2 mins until pale brown.
Add the tomatoes and the bouillon,
and cook for 2 mins - aim for a thick
sauce and very tender lamb that
is still a little pink and juicy.
4	Meanwhile, put the cauliflower
rice in the microwave, partially
covered, and cook on high for 3 mins.
Tip onto serving plates, dot the lamb
and sauce all over the rice, then
scatter with the flaked almonds,
pomegranate seeds and mint leaves.
PER SERVING 424 kcals • fat 20g • saturates 19g •
carbs 26g • sugars 19g • fibre 8g • protein 30g • salt 0.2g
goodfood.com 57
Dhal with garam
masala carrots
If you're looking for a budget
vegetarian meal for one, look no
further than this delicious dhal
topped with spicy carrots. It's
healthy and low-calorie, too.
SERVES 1 PREP 5 mins
COOK 20 mins EASY V
75g red lentils
1	garlic clove, peeled
knob of salted butter
2	carrots, cut into batons
1	tbsp rapeseed oil
% tsp garam masala
1	tsp nigella seeds (optional)
1	tsp Greek-style yogurt
1 Cook the lentils in 500ml water
with the garlic for around 20 mins
until the lentils are tender. Remove
the garlic, crush it and stir it back
into the lentils with the butter.
Season well. It should be spoonable
like a thick soup - keep simmering
if it’s not thick enough.
2	Put the carrots in a pan, just cover
with water, bring to the boil and
simmer until just tender for about
8-10 mins. Drain, then toss in the oil
and garam masala. Tip into a frying
pan and fry until the carrots start to
brown, then add the nigella seeds,
if using, and fry for 1 min more.
3	Serve the dhal in a bowl with the
yogurt and carrots, and the remaining
spices and oil from the pan on top.
PER SERVING 475 kcals • fat 19g • saturates 4g •
carbs 51g • sugars 10g • fibre 10g • protein 20g •
salt 0.3g
58 goodfood.com
fakeaways
Chicken tikka
Marinate chicken pieces in tikka
spices overnight, then cook on
the barbecue or grill the next day.
Enjoy as a starter or with some
of your favourite sides.
SERVES 4 as a starter PREP 10 mins
plus at least 3 hrs marinating
COOK 10 mins EASY
3 large chicken breasts, cut
into chunks
75g Greek-style yogurt
2 tbsp ginger and garlic paste
1 tbsp madras curry powder
1 tsp ground cumin
1 tsp ground coriander
1 tsp ground turmeric
1 tsp smoked paprika
2 tsp mild chilli powder
1 tbsp lemon juice
1	Tip all of the ingredients into a
large bowl along with a big pinch of
salt and pepper and mix well. Cover
and chill for at least 3 hrs, but
preferably overnight.
2	Heat the grill or a barbecue to high.
Thread the chicken pieces onto four
metal skewers, packing them in so
they’re all touching. Put onto a baking
tray under the grill, or onto the grills
of a barbecue and cook for 4-5 mins,
until charred, then flip and repeat.
PER SERVING 223 kcals • fat 6g • saturates 2g • carbs 3g
• sugars 1g • fibre 2g • protein 40g • salt 0.5g
Vietnamese caramel trout
A caramel base for savoury dishes is one of the
cornerstones of Vietnamese cooking. It helps to balance
out the other hot and salty ingredients, and creates
an aromatic, deeply flavoured sauce.
SERVES 2 PREP 5 mins COOK 15 mins MORE EFFORT
50g golden caster sugar
1 tbsp Thai fish sauce
1 red chilli, finely sliced
large piece of ginger, finely
sliced
2 rainbow trout fillets
2 heads pak choi, halved
% lemon
handful of coriander sprigs
rice, to serve
1	Put the sugar in a large shallow pan, along with a small
splash of water. Heat gently, swirling the pan, until the
sugar has dissolved. Increase the heat and bubble the
syrup until it turns a dark amber colour. Add the fish
sauce, most of the chilli and ginger, then splash in 1 tbsp
water to dilute. Boil again until syrupy, then add the fish
fillets, skin-side down, and the pak choi, cut-side down.
2	Cover the pan with a lid and simmer for 4-5 mins until
the fish is cooked through and the pak choi has wilted.
Turn off the heat, squeeze over some lemon juice and
scatter with the remaining chilli, ginger and the coriander
sprigs. Serve with rice.
PER SERVING 301 kcals • fat 8g • saturates 2g • carbs 28g • sugars 27g • fibre 2g •
protein 31g «salt 1.9g
goodfood.com 59
fa кеа ways
Jogaetang
(Korean clam broth)
If you enjoy shellfish prepared with
a light touch, this is easy to make
and low in fat - you can also adjust
the level of spice to suit your taste.
SERVES 4 PREP 10 mins
COOK 5 mins EASY
500g medium-sized clams, rinsed
1	tbsp gochujang chilli paste or white
miso if you don't want it too spicy
2	large garlic cloves, finely chopped
3 spring onions, whites finely sliced,
greens roughly chopped
2	handfuls of beansprouts
1 green chilli, cut into matchsticks
toasted sesame oil, to serve
cooked rice, kimchi or pickled
cucumber, to serve
1 Drain the rinsed clams well and put
in a lidded saucepan that fits them in
a single layer. Pour over cold water to
just cover (about 750ml should do it),
then stir in the chilli paste or miso,
garlic and spring onion whites.
2 Cover with the lid, bring to the boil,
then turn down the heat and simmer
gently for 2-3 mins until the clams
have all opened. Turn off the heat
and stir through the beansprouts and
chilli. Season with salt and decant
into one large or two smaller bowls.
Top with the spring onion greens and
a drizzle of sesame oil, and serve with
rice and something sharp like kimchi
or pickled cucumber.
PER SERVING 61 kcals • fat 1g • saturates none •
carbs 3g • sugars 1g • fibre 1g • protein 9g • salt 1g
Vietnamese egg coffee
SERVES 4 PREP 20 mins
NO COOK EASY V
4 egg yolks
150ml condensed milk
1 tsp vanilla extract
200ml strong espresso (approx
4 x double espressos)
dark chocolate, grated (optional)
1	Put the egg yolks, milk and vanilla
in a bowl. Whisk with a hand blender
for 5 mins or until pale and foamy.
2	Put four heatproof glasses or
ramekins into slightly larger bowls
that have been half-filled with boiling
water (this will keep the coffee in the
glasses hot for longer).
3	Pour the freshly brewed coffee into
the glasses, reserving 2 tbsp, then
top with scoops of the egg mixture.
Drizzle the remaining coffee on top
so that it stains the topping and sinks
in. Scatter over a pinch of the grated
dark chocolate, if you like. Serve
immediately with spoons.
PER SERVING 187 kcals • fat 9g • saturates 3g • carbs 21g
• sugars 20g • fibre none • protein 6g • salt 0.1g
60 goodfood.com
goodFOOD
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I BOOK NOW
Add a little kick
With a few carefully chosen ingredients, create rich aromas
and flavours in wholesome recipes from Dr Chintai Patel
62 goodfood.com
spice
One-pan chicken & spinach pulao
When I don't have time to make a chicken biryani,
I turn to this meal, which can be whipped up in just
30 minutes. It combines elements of both biryani
and pulao methods, resulting in a dish that may not
be an authentic biryani but is a quick, close second.
Serve alongside a side salad of onions and tomatoes,
and with a dollop of yogurt or raita.
SERVES 4-6 PREP 15 mins COOK 15 mins EASY
3OOg basmati rice
1 red onion, chopped
1 cinnamon stick
3 black cardamom pods
2 green cardamom pods
1 tsp cumin seeds
1 tbsp rapeseed oil
4cm piece of fresh ginger,
grated or minced
4 garlic cloves, chopped
1	tsp turmeric
1 tsp ground coriander
700g skinless and
boneless chicken thighs,
cut into cubes
1 x 400g can chopped
tomatoes
200g baby spinach leaves
50g fresh coriander,
chopped
50g fried onions (optional)
1	Rinse the rice in a sieve under running water or in
a bowl, draining at least three times. Tip into a large
pan and cover with at least 1.5 litres of boiling water.
Boil for 4-5 mins to partially cook the rice, then drain
and set it aside.
2	Meanwhile, fry the onion and whole spices in the oil
in a large heavy pan over a medium heat. As the onions
start to brown, add the ginger and garlic. Stir for a
minute, then add the turmeric, ground coriander and
1 tsp salt. Mix well
3	Add the chopped chicken, cook, stirring, over a
medium-high heat and let it brown for a few minutes.
4	Pour in the tomatoes, bring the mixture to a simmer,
and stir in the spinach leaves. Once the spinach has
wilted, transfer half of the curry to a plate.
5	Layer half of the partially cooked rice on top of the
chicken that remains in the pan, then place the rest
of the chicken (the portion set aside earlier) onto the
rice. Finally, add the remaining portion of rice on top.
Sprinkle over the chopped coriander and the fried
onions, if using.
6	Cover with a tight-fitting lid and cook over a medium
heat for 5 mins. Remove from the heat and leave the lid
on for 10 mins more to achieve perfectly fluffy rice.
tip
MAKE IT VEGETARIAN
Use 500g paneer, chopped into bite-sized pieces,
instead of the chicken in step 4.
For extra colour and flavour, add a few strands of
saffron to 50ml boiling water, mix and drizzle over
the rice in step 6.
Miso butter bean orzo
This is a speedy one-pan meal with
all the umami coming from the
miso paste. Feel free to swap out
the butter beans for other beans
and the vegetables for seasonal
options. Red cabbage makes a
great alternative and gives this
dish a really beautiful colour.
SERVES 4 PRE 10 mins
COOK 20 mins EASY V
1 red onion, chopped
1 tbsp olive oil
200g mushrooms (I used oyster),
roughly sliced
250g asparagus, chopped into
bite-sized pieces
200g broccoli, chopped into
bite-sized pieces
1 x 400g can butter beans, drained
150g orzo
50g white miso paste
1 vegetable (or mushroom) low-salt
stock cube, dissolved in 500ml
boiling water
200g baby spinach leaves
150g creme fraiche
1	Put the onion in a large pan with
the oil over a medium heat and cook
until it softens and begins to brown.
2	Add the mushrooms, asparagus
and broccoli. Stir-fry for a minute
before adding the butter beans,
orzo, miso paste, stock and some
black pepper to taste. Bring the
mixture to a simmer, then cover and
cook on a medium heat for 10 mins.
3	Uncover and stir in the spinach
leaves until they wilt.
4	Add the creme fraiche and serve
with freshly cracked black pepper.
goodfood.com 63
Smoked salmon, dill &
lemon pepper spaghetti
If I gave my children this meal every
day for the rest of their lives, I think
they would be very happy! It is one
of their favourite recipes and so
simple to make that even my
11-year-old can whip it up. Use
wholemeal spaghetti for more fibre.
SERVES 4 PRE 10 mins
COOK 15 mins EASY
300g spaghetti
1 tbsp olive oil
4 garlic cloves, chopped
25g fresh dill, roughly chopped
200g smoked salmon
320g frozen peas
1 lemon, zested and juiced, zest finely
grated
100ml single cream
side salad, to serve
Prawn & kale coconut
curry with sweetcorn rice
This curry is super-easy to make,
and as the prawns only take a few
minutes to cook, it can be whipped
up quickly in the same time it takes
the rice to boil. Perfect after a long
day at work. If you’re using frozen
prawns, defrost them first before
using. For a more cost-effective
curry, use half the amount of
prawns along with a 400g can
ofchickpeas or black beans.
SERVES 4 PREP 10 mins
COOK 15 mins EASY
200g basmati rice
320g sweetcorn (frozen or canned)
1 tbsp olive oil
6 garlic cloves, sliced
1 tsp cumin seeds
300g kale, sliced, tough
stalks removed
1 x 200ml can coconut cream
500g raw peeled king prawns
1 tsp turmeric
1 red chilli, sliced (optional)
side salad, to serve
1	Rinse the rice in a sieve under
running water or rinse in a bowl,
draining at least three times. Put in
a large pan and cover with at least
1.5 litres of boiling water. Boil for
about 10 mins, then drain, stir in
the corn, and set it aside. If using
frozen corn, add it during the last
3 mins of cooking time.
2	Meanwhile, heat the oil in a pan
over a medium heat. Add the garlic
and cumin seeds. Cook until the
garlic softens and is just starting
to turn a golden colour.
3	Add the kale and coconut cream
to the pan. Cover and let the kale
wilt down for a few minutes.
4	Add the prawns, turmeric and
y4tsp salt. Simmer, uncovered, until
the prawns are fully cooked - they
should turn opaque and pink.
5	Sprinkle the chilli on top, if you
like, then serve the curry with the
sweetcorn rice and a side salad.
tip
MAKE IT VEGETARIAN
Use 2 x 4OOg cans black beans or
chickpeas instead of the prawns,
adding them in step 4 so that they
heat through.
1	Cook the spaghetti in a pan
of boiling water following pack
instructions.
2	Meanwhile, add the oil to a large
pan and cook the garlic over a
medium heat for a few minutes until
it becomes soft and starts to brown.
Add the dill and stir for 1 min more.
3	Add the smoked salmon, frozen
peas and about 100ml of the pasta
cooking water, and stir gently for
a couple of minutes. The salmon will
break into pieces as it cooks.
4	Season with the lemon zest (set
aside a small amount for garnish),
2-3 tbsps of the lemon juice and a
good grinding of black pepper. You
won’t need to add any salt as the
salmon is already quite salty.
5	Drain the cooked spaghetti and stir
into the pan with the salmon mixture.
Pour in the cream.
6	Garnish with more black pepper
and the reserved lemon zest. Serve
with a side salad.
tip
MAKE IT VEGETARIAN
Add a 280g jar roasted peppers,
drained and chopped, in step 3 and
omit the salmon.
64 goodfood.com
spice
Recipes adapted
from Dr Chintal's
kitchen by Dr Chintai
Patel (£18.99, Gemini
Books). Photography
© Dr Chintai Patel.
(Recipes are supplied
by the publisher and
not retested by us).
goodfood.com 65

Grilled lobster
tails with
lemon &	41
herb butter, я
66. .goodfood.com..
Wow your guests with stunning dishes that are
deceptively simple to whip up
entertain
Coconut fish curry
Our hake and prawn one-pot is
inspired by the citrussy, spicy
flavours of Thailand and India.
SERVES 4 PREP 15 mins
COOK 15 mins EASY
1 tbsp vegetable oil
1 onion, finely chopped
thumb-sized piece of ginger,
finely grated
3 garlic cloves, crushed
1 tsp shrimp paste
1 small red chilli, shredded (deseeded
if you prefer less heat)
1 heaped tbsp light muscovado sugar
small bunch of coriander, stems finely
chopped
400g can coconut milk
450g skinless hake fillets, cut into
rectangles, roughly credit card size
220g pack frozen raw whole prawns
1 lime, halved
cooked rice, to serve
1	Heat the oil in a wide, lidded frying
pan and soften the onion for 5 mins.
Increase the heat a little, stir in the
ginger, garlic, shrimp paste, chilli and
lemongrass, and cook for 2 mins. Add
the curry powder and sugar, and keep
coconut milk and 2 tbsp water,
then bring to a simmer.
2	Add the fish, tuck the prawns in
here and there, then squeeze over
half the lime. Pop on the lid and
simmer for 5 mins more or until the
hake is just cooked and flaking, and
the prawns are pink through. Taste
for seasoning, adding a squeeze
more lime to the sauce if you like.
Scatter over the coriander leaves
and serve with rice.
PER SERVING 412 kcals • fat 24g • saturates 16g •
carbs 15g • sugars 11g • fibre 2g • protein 33g • salt 1.7g
stirring. When the sugar starts to
melt and everything starts to clump
together, add the coriander stems,
2 lemongrass stalks, split, then
bruised with a rolling pin
1 heaped tbsp medium curry powder
tip
Don't be tempted to add more
liquid once you've poured in the
coconut milk, as the fish and
prawns will release some of their
own juices as they cook.
goodfood.com 67
Sesame, halloumi &
courgette fritters with
chilli honey
Serve these cheesy bites with drinks
before dinner, or as a sharing snack
for a casual get-together.
MAKES 6-8 PREP 15 mins plus 30 mins
draining COOK 12 mins EASY V
2 medium courgettes, grated
30g self-raising flour
20g rice or cornflour
2 tbsp toasted sesame seeds
2 tsp mint leaves, finely chopped
80g halloumi, grated
2 large eggs
2 spring onions, finely sliced
3-4 tbsp vegetable oil
For the honey drizzle
2 tbsp honey
% tsp pul biber or other chilli flakes
1 lemon, zested
1 To make the drizzle, warm the
honey, 2 tbsp water, chilli flakes
and lemon zest in a small pan for
about 3 mins until bubbling and
syrupy. Pour into a bowl. Put the
courgettes in a sieve and sprinkle
over У2 tsp sea salt. Allow to drain
for 30 mins, then use your hands
to squeeze out more liquid to get
them as dry as possible.
2 Combine the flours, sesame seeds
and x/4tsp ground white pepper in
a bowl. Add the mint, halloumi and
courgettes, and toss lightly to
combine. Crack in the eggs and use
a fork to stir them into the mixture
along with the spring onions. Stir
well until you have a thick batter.
3 Heat 1 tbsp of the veg oil in a large,
heavy-bottomed non-stick frying
pan and swirl to coat the base. Add
2 heaped tbsp of the batter for each
fritter, flattening them down with
a spatula, and fry for a couple of
minutes until golden. Flip them over
and press down with the spatula,
then fry for another few minutes
until golden and cooked all the way
through. Drain on kitchen paper and
season with a few flakes of sea salt.
Repeat with the remaining batter,
then drizzle with the chilli honey.
PER SERVING (8) 127 kcals • fat 7g • saturates 2g•
carbs 10g • sugars 5g • fibre 1g • protein 6g • salt 0.7g
Grilled lobster tails with
lemon & herb butter
Who wouldn't be impressed by
grilled lobster tails? These take
a little effort to prepare, but make
an impressive dinnerparty starter.
SERVES 4 PREP 20 mins
COOK 10 mins MORE EFFORT
4 lobster tails, defrosted if frozen
lemon wedges, to serve
For the butter
125g butter, softened
1 garlic clove, crushed
handful of parsley leaves, finely
chopped, plus extra to serve
1 tsp Dijon mustard
pinch of chilli powder (optional)
1 lemon, juiced
1 Make the butter by mixing together
all the ingredients, then season and
set aside. Can be made two days
ahead. Remove from the fridge to
soften before using.
2 Use kitchen scissors to cut along
the tops of the lobster shells, then
flip the tails over and crack the ribs of
the shell. Use your fingers to open the
shell and loosen the meat, keeping it
attached at the base, and pull it half
out. Use a knife to cut along the top
of the tail without cutting all the way
through and remove the vein if you
see one. Sit the tails in a shallow
roasting tray and add some of the
prepared butter to each one. Will
keep chilled for a few hours.
3 Heat the grill to high and cook the
lobster tails for 10 mins until fully
opaque. Put on plates and drizzle
with the butter or pour the butter into
a ramekin and put it in the middle
of the table for dipping. Serve with
lemon wedges for squeezing over
and scatter with extra parsley.
PER SERVING 325 kcals • fat 27g • saturates 17g •
carbs 1g • sugars 1g • fibre 0.1g • protein 19g • salt 1.4g
68 goodfood.com
Seafood sharing platter
SERVES 8-10 PREP 15 mins
NO COOK EASY
100g gravadlax or 200g smoked
salmon
100g smoked salmon
150g cooked prawns, shells on
crackers, sliced sourdough, sliced rye
bread or shop-bought blinis, lemon
wedges and caperberries, to serve
For the pate
120g hot smoked trout
100g full-fat soft cheese
2 tsp capers, drained
% tsp Dijon mustard
1 lemon, juiced
For the prawns
100ml soured cream
1 tbsp mayonnaise
small red onion, finely chopped
1 tbsp chopped dill, plus extra
to serve
% lemon, juiced
1 tsp hot sauce
250g cooked prawns, shelled
1 To make the pate, blitz the trout,
cheese, capers and mustard in a food
processor, season and add the lemon
juice. Will keep covered in the fridge
for up to two days. For the prawns,
mix the soured cream, mayonnaise,
onion, dill, lemon juice and hot sauce,
then toss in the prawns to coat. Will
keep covered in the fridge for a day.
2 Spoon the pate into a bowl and the
prawns into another. Put on a platter
with the gravadlax, smoked salmon,
whole prawns, crackers, bread, blinis,
lemon wedges and caperberries.
Sprinkle over dill fronds, then serve.
PER SERVING (10) 147 kcals • fat 9g • saturates 3g •
carbs 5g • sugars 4g • fibre 0.4g • protein 12g • salt 1.4g
goodfood.com 69
Veal chops with spinach
& green pepper salsa
SERVES 2 PREP 15 mins plus at least
6 hrs marinating COOK 12 mins EASY
2 x 300g British rose veal chops
1	tsp smoked paprika
2	tbsp polenta
For the marinade
4 garlic cloves, sliced
% lemon, zested
1	rosemary sprig, leaves picked
100ml olive oil
For the salsa
1	tsp vegetable oil
1	green pepper, finely diced
1	garlic clove, grated
75ml extra virgin olive oil
% lemon, zested
75g baby spinach
1	green chilli, sliced
1 To make the marinade, put the
garlic, lemon zest, rosemary, olive oil
and У2 tsp salt in a container large
enough to fit the chops. Give the
marinade a quick stir, then add the
chops and spoon the marinade over.
Cover and put in the fridge for at least
6 hrs or overnight.
2	To make the salsa, heat the oil in
a heavy-based frying pan over a high
heat. Once hot, add the pepper.
Stir-fry to char the edges of the
pepper, then sprinkle with salt and
remove from the pan to cool. Put the
garlic, olive oil, lemon zest and
spinach in a food processor and pulse
to a chunky paste. Pour into a bowl,
add the green chilli and charred green
pepper, and season a little.
3	Mix the paprika and polenta with
У2 tsp salt. Remove the chops from
the marinade and carefully wipe
off any garlic, herbs and excess oil.
Sprinkle the paprika seasoning over
both sides of the chops.
4	Heat a griddle pan over a medium
heat. Cook the chops for 3 mins
until they have nice char marks, then
rotate 45 degrees and cook for 3 mins
more to give them ‘crosshatched’
marks. Turn over and cook for 3 mins
only on this side, then remove from
the griddle and rest on a plate for
4 mins. Put the chops on serving
plates and spoon over the salsa.
PER SERVING 938 kcals • fat 76g • saturates 17g •
carbs 14g • sugars 2g • fibre 3g • protein 48g • salt 2g
70 goodfood.com
special ingredients to make this
mitsuba (Japanese parsley) or
Crack the eggs into a bowl, beat, then
Japanese rice bowl, but then it all
comes together in no time.
SERVES 2 PREP 5 mins
COOK 15 mins EASY
curly parsley
togarashi seasoning or sansho
pepper
1 Mix the dashi, mirin, sake, soy and
drizzle over the chicken in the pan.
Cook over a medium heat until the
egg thickens (but is still runny).
3 Warm the remaining dashi broth
in a separate pan. Serve the oyakodon
250ml dashi
1%tbsp mirin
ГЛ tbsp sake
VA tbsp soy sauce
VA tbsp caster sugar
sugar together in a bowl until the
sugar dissolves. Put the chicken in
a pan with the onion and pour over
half the dashi broth to just cover.
Slowly bring the pan to the boil,
skimming off any fat or scum that
over hot rice with the extra broth
poured over. Season with mitsuba or
parsley and a sprinkling of togarashi
or sansho pepper.
PER SERVING 301 kcals • fat 10g  saturates 3g •
carbs 27g • sugars 22g • fibre 1g • protein 21g • salt 22g
goodfood.com 71
72 goodfood.oom
Whether it’s a’sizzling T-bone or succulent sirloin
we have inventive ways to serve your favourite cut
All-Anierican
T-bone, p74
Snappy steak
, suppers
steak
Steak, beetroot,
horseradish & warm
lentil salad
SERVES 2 PREP 10 mins
COOK 10 mins EASY
1	tbsp hot horseradish sauce
2	tbsp Greek-style yogurt
% tsp honey
1	lemon, juiced
200g fillet steak
VA tbsp cold pressed rapeseed oil
2	garlic cloves
200g frozen peas
250g pouch pre-cooked puy lentils
120g runner beans, sliced
200g pre-cooked beetroot, cut into
wedges
% small pack of dill, chopped
2	handfuls of rocket
1	Whisk together the horseradish,
yogurt and honey. Season and
add a little lemon juice to taste.
2	Season the steak on all sides
with a little salt and black
pepper. Heat 1 tbsp oil in a
non-stick frying pan. Add the steak
and cook to your liking - cook for
2-3 mins on each side for medium
rare. Set aside to rest.
3	Put the pan back on the heat, pour
in the remaining oil, lightly crush in
the garlic, then tip in the peas, lentils,
beans and beetroot. Cook for a few
minutes, stirring, until the peas and
beetroot are warmed through.
Remove from the heat, then stir
through the remaining lemon
juice, dill and rocket.
4	Thinly slice the steak. Divide A J
the lentil salad between two гЯ|
plates, nestle in the steak and /•
drizzle over the dressing.
PER SERVING 496 kcals • fat 13g •
saturates 4g • carbs 44g • sugars 20g •
fibre 16g • protein 42g • salt 1.6g
goodfood.com 73
Steak burrito bowl
SERVES 2 PREP 5 mins COOK 6 mins EASY
1 fillet steak (approx 250g)
1	sachet fajita seasoning
2	tbsp olive oil
250g pouch cooked rice
2	roasted red peppers,
sliced
1 lemon, % juiced, 'A cut into
wedges
Vi small pack of parsley,
roughly chopped, to serve
yogurt, to serve
1	Toss the steak with half the sachet of fajita seasoning
and 1 tbsp olive oil. Heat a frying pan over a high heat and
tip in the steak. Cook for 2 mins on each side for medium
rare, remove from the pan and set aside.
2	Turn down the heat to medium and add the remaining
oil to the pan. Tip in the rest of the fajita seasoning, the
rice and red peppers. Stir well so everything is coated and
cook for 2 mins until hot through. Add a splash of water if
it starts to stick. Add the lemon juice, stir through half the
parsley and season.
3	Cut the steak into strips. Tip the rice into bowls and top
each with the steak and a dollop of yogurt. Scatter over the
remaining parsley and serve with a lemon wedge each.
PER SERVING 549 kcals • fat 24g • saturates 7g • carbs 49g • sugars 10g • fibre 3g •
protein 32g • salt 0.8g
All-American T-bone
The T-bone is a favourite American
cut that's taken from the sirloin.
The steak includes a T-shaped bone
with meat on each side (fillet on
one side and sirloin on the other),
making this perfect for sharing.
SERVES 2 PREP 5 mins plus resting
COOK 12 mins EASY
700g T-bone steak
2 garlic cloves, bashed
% small pack of thyme
% tbsp olive oil
50g butter
1 Heat the oven to 200C/180C fan/
gas 6. Put an ovenproof griddle pan
on a high heat. Season the steak on
both sides, then rub both sides with
the garlic cloves, thyme and olive oil.
Put the steak in the hot pan and char
the underside for 2 mins or until
griddle lines appear. Turn over to
brown the other side, rub the top with
the thyme again, then lay the thyme
and garlic on top of the meat.
2 Once evenly browned all over with
griddle lines, put the thyme and garlic
to one side, hold the steak with a pair
of tongs to cook its fatty side and
render it down so it’s soft rather than
gristly. This will take a few minutes.
Lay the steak flat, put the thyme,
garlic and butter on top and transfer
the pan to the oven to finish cooking
for 4-5 mins, until the meat reaches
62-65C on a cooking thermometer
(or until cooked to your liking).
3 Rest the meat for 5-6 mins.
Serve the steak on a board or large
plate in the middle of the table.
PER SERVING 808 kcals • fat 64g • saturates 31g •
carbs 1g • sugars none • fibre none • protein 57g •
salt 0.6g
Rump steak
Try our foolproof method for
frying rump steak so it's as tender
as possible. Serve with chips
for a satisfying dinner for two.
SERVES 2 PREP 5 mins
COOK 10 mins EASY
2 x 200g rump steaks, about
2-3cm thick
1 tbsp sunflower oil
1 tbsp unsalted butter
1 large garlic clove, lightly bashed
1 thyme or rosemary sprig (optional)
1 Take the steaks out of the fridge
30 mins before cooking. Pat them
dry and season.
2 Heat a non-stick, heavy-based
frying pan over a very high heat.
Drizzle in the oil, then add the butter,
garlic and steaks, nestling the herbs
around them. With a pair of tongs,
turn the steaks every 30 seconds to
1 min so they get a nice brown crust.
As a rough guide, each steak will take
3 mins in total for rare, 4-5 mins in
total for medium and 7-8 mins for
well done. If you have a digital
cooking thermometer, the middle of
the steak should be 50C for rare, 60C
for medium and 70C for well done.
If your steak has a thick layer of fat
running down the side, hold it on its
side with a pair of tongs and push
the fat into the pan for 2 mins or until
it turns golden brown.
3 Transfer the steak to a plate.
Cover in foil and leave to rest for
5 mins before serving.
PER SERVING 391 kcals • fat 25g • saturates 11g •
carbs 0.4g • sugars 0.1g • fibre 0.1g • protein 42g •
salt 0.2g
74 goodfood.com
Steak & bean ni^oise
SERVES 2 PREP 10 mins plus resting
COOK 20 mins EASY
2 eggs
100g green beans, halved
2 tbsp rapeseed oil
2 tsp Dijon mustard
1 tbsp cider vinegar
400g can mixed beans, drained
1 tbsp finely chopped parsley
5 black olives, halved
50g rocket
250g sirloin steak, fat removed
shaved parmesan, to serve (optional)
2 slices wholemeal sourdough,
to serve
1	Boil the eggs in a pan of simmering
water for 6 mins, then drain and set
aside in a bowl of cold water. Boil
the green beans for 3 mins and drain.
2	Whisk together the oil, mustard
and vinegar to make a dressing. Tip
the mixed beans into a bowl and stir
in the green beans, dressing, parsley
and olives. Toss through the rocket.
3	Heat a non-stick frying pan over a
high heat. Fry the steak for 2-3 mins on
each side. Remove from the heat, set
aside to rest for 5 mins, then slice into
thin strips. Toss with the bean mixture.
4 Pile the steak and beans onto two
plates. Gently peel and halve the eggs.
Top the beans with the eggs, parmesan
and a grinding of black pepper. Serve
with the sourdough slices.
PER SERVING 495 kcals • fat 22g • saturates 5g •
carbs 25g • sugars 2g • fibre 8g • protein 44g • salt 1.4g
goodfood.com 75
Oyster beef noodle bowl
SERVES 4 PREP 15 mins
COOK 10 mins EASY
3 nests medium egg noodles
(about 200g)
1 litre beef stock
thumb-sized piece of ginger, cut into
matchsticks
bunch of spring onions, white parts
sliced thickly at an angle, green
parts chopped
1	tsp Chinese five-spice powder
1	red chilli, deseeded and sliced
2	tbsp soy sauce
1	tbsp sesame oil
2	sirloin steaks (about 400g),
trimmed of fat and thinly sliced
across the grain
2-3 tbsp oyster sauce
1 Put a kettle of water on to boil and
the noodles in a bowl. Tip the stock,
ginger, whites of the onions and the
five-spice into a large pan and leave
to simmer for 5 mins.
2 When the kettle boils, pour the
water over the noodles and leave
to soak for 3 mins (they should be
softened, but not completely), then
drain. Add to the stock pan along with
the chilli, spring onion greens, soy
sauce and half the sesame oil, and
cook for about 2 mins more.
3 Meanwhile, heat the remaining
oil in a large wok. Add the beef and
stir-fry over a high heat for about
1 min until it changes colour, but is
still a little rare in the centre. Spoon
in the oyster sauce and cook over
the heat to coat the beef. Ladle the
noodles and liquid into bowls and
top with the oyster beef.
PER SERVING 391 kcals • fat 11g • saturates 3g •
carbs 36g • sugars 2g • fibre 3g • protein 34g • salt 2.7g
Pastrami-style steak & mustard mayo
Adding a pickled or fermented ingredient to a dish
is an easy way of elevating it, and shop-bought
sauerkraut is a good option. These steaks can also
be served with a serving ofchips or mash, or made
into an amazing steak sandwich.
SERVES 2 PREP 5 mins COOK 15 mins EASY
2 tbsp mayonnaise
2 tsp English mustard
2 x 250g sirloin or ribeye
steaks
sunflower or vegetable oil,
for frying
50g butter
150g sauerkraut
1	Mix the mayonnaise with the mustard and set aside.
Season the steaks. Heat a drizzle of oil and the butter
in a large frying pan over a high heat until sizzling and
turning nut brown. Cook the steaks for 1-2 mins on one
side, then turn and cook for another 1-2 mins. Turn
again and continue this process for 6-7 mins in total
for rare, 8-9 mins for medium rare and 10 mins for
medium. Turning the steaks helps them to cook evenly
and build a uniform crust.
2	When the steaks are cooked to your liking, transfer
to a board and leave to rest. Meanwhile, cook the
sauerkraut in the pan with the sticky steak juices for
3-4 mins until heated through and browned. Serve the
steaks with the sauerkraut and the mustard mayonaise
on the side, or spoon the sauerkraut over the steaks.
PER SERVI NG 775 kcals • fat 66g • saturates 24g • carbs 2g • sugars 2g • fibre 2g •
protein 41g • salt 25g
76 goodfood.com
steak
gopdfooc^com
SERVES 4 PREP 10 mins
COOK 10 mins EASY
PER SERVING 396 kcals • fat 13g • saturates 4g •
carbs 36g • sugars 10g • fibre 9g • protein 30g • salt 1.1g
noodle salad
Looking for a quick, nutritious dish
for busy days? Try our speedy,
easy miso steak with a noodle and
vegetable salad - it's healthy, low
in calories and tastes great.
2 garlic cloves, crushed
1	tsp ginger
2	sirloin steaks (about 375g), fat
trimmed away, then cut into strips
VA tbsp brown miso paste
For the salad
130g wholemeal noodles
320g broccoli, stems thickly sliced,
florets left whole
VA tbsp brown miso paste
2	tbsp lemon juice
3	tbsp cider vinegar
2	tbsp ginger, finely chopped
VA tbsp olive oil
1	red onion, finely chopped
2	carrots (150g), cut into matchsticks
4 tomatoes, cut into wedges
1	tbsp sesame seeds
1 For the salad, boil a pan of water,
then simmer the noodles according
to pack instructions, adding the
broccoli for the last 3-4 mins. Drain
and set aside.
2	Whisk the miso paste in a large
bowl with the lemon juice, vinegar,
ginger and oil. Toss with the cooked
broccoli, noodles, onion, carrots,
tomatoes and sesame seeds.
3	Heat a wok or frying pan over a
medium heat and briefly stir-fry the
garlic and ginger until they begin to
colour. Add the steak and stir-fry for
a few minutes until brown. Pile half
on top of the noodle salad. Add the
miso to the wok with 2 tbsp water to
lift the ginger and garlic from the pan,
then spoon over the meat. Serve half
and chill the rest for another day.
Will keep chilled for two days. Enjoy
the leftovers chilled or reheat in the
microwave or oven.
‘WWb
Luhtk
Fancy a cheese toastie
or classic club? Put a
twist on your usual
sandwich with extra
layers of flavour
to go!
Ultimate chorizo ciabatta
SERVES 2 PREP 5 mins COOK 10 mins EASY
1 large or 2 small ciabattas
150g pack cooking chorizo,
halved lengthways
75g pesto
200g roasted red peppers
from a jar
handful of rocket
1 Heat the oven to 180C/160C fan/gas 4 and put the
ciabatta in to warm up. Put a griddle pan over a medium
heat and cook the chorizo for 5 mins on each side or until
charred and cooked through.
2 Open up the warmed ciabatta and spread the pesto
on the bottom. Layer with the peppers, then the warm
chorizo. Scatter over the rocket, sandwich the ciabatta
together, cut in two and serve.
PER SERVING 867 kcals • fat 46g • saturates 12g • carbs 74g • sugars 6g • fibre 6g •
protein 37g • salt 4.6g
78 goodfood.com

sandwiches
Next level steak sandwich
Make a mouthwatering lunch for
two. Juicy sirloin steak is offset by
sweet and tangy onions, plus a
gentle hit of horseradish to give
you a truly winning sarnie.
SERVES 2 PREP 10 mins
COOK 15 mins MORE EFFORT
1 large ciabatta, halved
3 tbsp olive oil
1	garlic clove, halved
2	x 200-250g sirloin steaks, fat
trimmed away
1	tsp red wine vinegar
1	red onion, cut into 6 thick slices
100g stilton, crumbled (optional)
1 tomato, sliced
2	handfuls of watercress or rocket
6 Little Gem lettuce leaves
For the sauce
2 tbsp mayonnaise
1	tbsp Dijon mustard
1-2 tsp horseradish sauce
1	Mix all the sauce ingredients with
a good grind of pepper and a pinch of
salt and set aside. Put a griddle pan
over a high heat. Drizzle the cut side
of the bread with 1 tbsp of the olive
oil and griddle, pressing the top of
the bread down, until the cut side is
toasted and lightly charred in places.
Remove from the griddle and rub the
toasted side of the bread with the
garlic. Spread the bottom slices of
the bread generously with the sauce.
2 Keeping the griddle over a high
heat, rub the steaks with the vinegar,
then generously season with salt and
pepper and drizzle with 1 tbsp of the
oil. Get your extraction fan going or
open the back door or window and
griddle the steaks on high for
1-2 mins on each side for rare to
medium, or 3 mins on each side for
cooked through. As soon as the steak
is done to your liking, lift onto the
sauced slice of bread to rest and allow
the bread to soak up the juices.
3 Meanwhile, drizzle the onion
with the rest of the oil, then griddle,
pressing them down with a spatula
for 3 mins on each side until charred.
Lift off and separate into rings over
the steaks, then crumble over the
cheese, if using. Lay the tomato slices
on top followed by the watercress
or rocket, and then the lettuce leaves.
Spread the top slices of bread with
the rest of the sauce and close the
sandwiches. Press down lightly, cut
in half, if you like, and serve.
PER SERVING 1166 kcals • fat 63g • saturates 21g •
carbs 76g • sugars 12g • fibre 7g • protein 69g • salt 3.5g
goodfood.com 79
Egg & cress club sandwich
If you're making more than one of these - perhaps
for a picnic - use skewers to hold the clubs together,
and serve with a packet of crisps.
SERVES 1 PREP 10 mins COOK 10 mins EASY V
2	eggs
2	tbsp mayonnaise
3	slices bread
butter, for spreading
small bunch of cress
2-3 tomato slices or a
lettuce leaf and a slice
of ham or cheese
crisps, to serve
1	Bring a pan of water to the boil and carefully lower
in the eggs. Cook for 6 mins, then hold the pan under
running water until they are cool enough to handle.
Peel the eggs, then leave to cool completely.
2	Mash or chop the eggs, then mix with P/2 tbsp of
the mayonnaise and add some seasoning, if you like.
Toast the slices of bread.
3	Lay one slice on a board. Butter it, then spread on
three quarters of the egg mix and scatter over the
cress. Add another slice of toast and gently spread on
the remaining mayonnaise. Add the tomato or lettuce
and ham or cheese (whichever combination you
prefer). Dot the remaining egg mix over the top, spread
gently, then top with the final piece of toast. Cut the
crusts off if you like, then gently cut the sandwich into
four quarters, being careful not to squash out the egg.
Skewer each sandwich with a sandwich pick, then
serve with your choice of crisps.
PER SERVING 867 kcals • fat 65g • saturates 10g • carbs 41g • sugars 5g • fibre 3g •
protein 27g • salt 22g
Quattro formaggi grilled
cheese sandwich
Take the cheese toastie to a whole
new level with a luscious mix of
ricotta, parmesan, mozzarella
and gorgonzola.
SERVES 2 PREP 10 mins
COOK 10 mins EASY V
2 tbsp ricotta
1	tbsp grated parmesan (or vegetarian
alternative)
50g mozzarella
2	thick slices white bread
25g gorgonzola
1 tbsp mayonnaise
1 tbsp butter
1	Mix the ricotta with the parmesan
and mozzarella. Spread the cheese
mixture over one of the bread slices.
Top with the gorgonzola, broken into
pieces, then close the sandwich with
the other slice of bread.
2	Spread the outsides of the
sandwich, top and bottom, with the
mayonnaise. Fry the sandwich in
the butter for 3-4 mins on each side,
pressing the sandwich down gently
with your spatula as it cooks to make
sure the cheese melts evenly inside
and it all stays together. Cut in half
and serve straightaway.
PER SERVING 447 kcals • fat 33g • saturates 14g •
carbs 20g • sugars 3g • fibre 1g • protein 16g • salt 1.5g
80 goodfood.com
Prawn & beansprout
omelette baguette
SERVES 2 PREP 15 mins
COOK 5 mins EASY
4 eggs
1	tsp fish sauce
1	tbsp oil
2	spring onions, finely sliced
12 large, cooked, peeled prawns
handful of beansprouts, blanched
1	small red chilli, finely sliced
small pack of coriander, leaves picked
1 baguette, halved, and each half cut
open (or 2 small baguettes)
2	carrots, cut into ribbons with
a vegetable peeler
For the dressing
1 lime, juiced
1 garlic clove, crushed
2 tsp fish sauce
2 tsp soft brown sugar
1 Whisk the eggs with the fish sauce
and a splash of water. Mix all the
ingredients for the dressing in a bowl.
2 Heat the oil in a frying pan, add the
spring onions and fry briefly, then
add the prawns and toss together.
Scrape them to one side of the pan
and pour in the egg mixture, then
shake the pan so it runs into all the
gaps. Fry until the base starts to
brown, then scatter over the
beansprouts, chilli and most of the
coriander. Spoon over the dressing.
Flip the thin side of the omelette over
the side with all the filling and slide it
onto a plate, then cut into quarters
and divide between the baguette
pieces. Finally, add the carrot and
the remaining coriander leaves.
PER SERVING 617 kcals • fat 18g • saturates 4g •
carbs 77g • sugars 18g • fibre 9g • protein 32g • salt 4g
goodfood.com 81
Mozzarella-stuffed French toast
Try French toast with mozzarella and chilli sauce
for a wonderfully indulgent weekend brunch.
SERVES 2 PREP 10 mins COOK 10 mins EASY V
150g hard mozzarella, grated
4 slices thick white bread, crusts removed
1egg
150ml milk
2 tbsp salted butter
chilli sauce
1	Divide the mozzarella between 2 slices of bread,
leaving a 1cm border. Sandwich both with another
slice of bread, then press the edges with a fork to seal.
2	Beat the egg and the milk in a dish, add the
sandwiches and leave to soak for 1 min, turning once.
3	Fry the sandwiches in the butter over a medium heat
for 5 mins, then flip and cook for 5 mins more, until
golden on both sides. Serve with chilli sauce.
Egg-in-the-hole
bacon sandwich
SERVES 1 PREP 5 mins
COOK 15 mins EASY
oil, for frying
4	rashers smoked streaky bacon
2 thick slices sourdough
1 tbsp mayonnaise
iegg
1	tbsp ketchup or brown sauce,
to serve
1	Heat a splash of oil in a large
non-stick frying pan. Fry the bacon
until crispy, then put on a plate
covered with foil to keep warm.
2	Using a cookie cutter, cut a hole
in 1 slice of bread, then spread
mayonnaise on one side of both
slices. Fry the bread in the same pan
as the bacon. When browned on one
side, flip over and crack the egg into
the hole. Fry for 2-3 mins, then turn
down the heat and cover the pan until
the white of the egg is set but the yolk
is still runny. Remove from the pan.
3	Spread the non-egg slice with
ketchup, add the bacon, then top with
the egg slice. Halve and tuck in.
PER SERVING 802 kcals • fat 57g • saturates 11g •
carbs 36g • sugars 3g • fibre 2g • protein 36g • salt 4.8g
PER SERVI NG 595 kcals • fat 34g • saturates 21g • carbs 42g • sugars 6g • fibre 2g •
protein 28g • salt 2.1g
82 goodfood.com
sandwiches
Paneer & cheddar
sandwich
SERVES 4 PREP 15 mins
COOK 15 mins EASY V
1 tbsp sunflower oil
1 tsp mustard seeds
% tsp cumin seeds
1 green chilli, finely chopped
1 medium onion, finely chopped
handful of chives, finely sliced
40g cheddar, grated
225g paneer, grated
salted butter, for spreading and frying
8 slices white bread
mango chutney, to serve (optional)
1	Heat the oil in a pan and add the
mustard and cumin seeds. When
they start to pop, add the chilli and
onion, and cook over a medium heat
for 10-12 mins until the onions begin
to caramelise.
2	Transfer the cooked chilli and
onion to a large bowl, add the chives
and both cheeses, then mix well.
Season with У2 tsp salt and a pinch
of black pepper.
3	Butter a slice of bread and spread
with some of the paneer filling, then
top with another slice and press
together. Repeat with the other slices.
4 To cook the sandwiches, you can
use either a toastie maker or a frying
pan. If you’re frying them, put
1 tsp butter in a pan and cook over
a medium heat for 2-3 mins until
golden, before flipping over to cook
the other side (add another 1 tsp
of butter to the pan if needed).
Serve the sandwiches straightaway
with mango chutney, if you like.
PER SERVING 466 kcals • fat 30g • saturates 17g •
carbs 25g • sugars 4g • fibre 2g • protein 22g •
salt 15g
Pork perfection
Whip up delicious burgers, healthy bolognese
and stir-fries with this incredibly versatile meat
Teriyaki pork meatballs
SERVES 4 PREP 1 min
COOK 13 mins EASY
250g dried medium egg noodles
2 tbsp sunflower oil
12 pork meatballs
300g pakchoi
6 tbsp teriyaki sauce
1 Cook the noodles following pack
instructions. Heat the oil in a frying
pan over a medium heat. Fry the
meatballs for 3 mins or until golden
brown all over. Lower the heat and
cook for 6 mins more. Quarter
the pak choi, raise the heat, add
the pak choi and cook for 3 mins.
2 Stir through the teriyaki sauce,
add the drained noodles, toss
everything together and serve.
PER SERVING 448 kcals fat 15g saturates 4g
carbs 50g sugars 6g fibre 5g protein 26g salt 3.8g
84 goodfood.com

Pork & apple burgers
Our budget-friendly pork and apple
burgers are a great option for an
easy and delicious family supper.
SERVES 4 PREP 10 mins
COOK 15 mins EASY
300g sausagemeat
4 wholemeal burger buns
4 tsp onion marmalade
2 apples, cored and thinly sliced
2 handfuls of rocket
2 tsp mayonnaise
a little English mustard (optional)
sweet potato wedges, to serve
(optional)
1	Divide the sausagemeat into
four portions and shape into patties.
Fry in a non-stick pan for 10-12 mins,
flipping a couple of times, until
golden on both sides and cooked
all the way through.
2	Heat the grill to high. Slice the buns
in half and toast, cut-side up.
> Spread the bottom halves of the
toasted buns with the marmalade,
then add the patties, apple slices,
rocket, mayonnaise and mustard,
if using. Top with the bun lids and
serve alongside some sweet potato
wedges, if you like.
PER SERVING 364 kcals fat 18g saturates 5g
carbs 32g sugars 8g fibre 5g protein 15g
salt 1.5g


Curried pork bulgur salad
Liven up leftover pork by
combining with bulgur wheat,
curry powder, cumin seeds and
spring onions to make a healthy
salad that's wonderfully aromatic
and packed full of flavour.
SERVES 2 PREP 5 mins plus cooling
COOK 8 mins EASY
50g bulgur wheat
1	tsp Madras curry powder
% tsp cumin seeds (optional)
1 tsp vegetable bouillon
2	medjool dates, sliced
3 spring onions, sliced
4 tsp chopped mint
handful of coriander, chopped
% cucumber, diced
2 tomatoes, cut into wedges
120g leftover cooked pork, chopped
Vi lemon, cut into wedges
1 Tip the bulgur wheat into a small
pan with the curry powder, cumin
seeds, if using, bouillon, dates and
spring onions. Pour over 300ml
boiling water and cook, covered, for
5-8 mins or until the liquid has been
absorbed and the bulgur wheat is
tender. Leave to cool completely.
2 Stir in the mint, coriander,
cucumber, tomatoes and pork.
Serve with the lemon wedges on
top for squeezing over. Will keep
chilled for two to three days.
PER SERVING 287 kcals • fat 5g • saturates 1g •
carbs 34g • sugars 19g • fibre 8g  protein 22g •
salt 0.2g
Pork & crab ‘ants climbing trees’
Make this delicious Sichuan snack of pork and crab -
its distinctive name comes from the minced pork that
resembles ants climbing trees.
SERVES 2 or 4 to share PREP 15 mins COOK 5 mins EASY
2 tbsp rapeseed oil
2 garlic cloves, finely
chopped
1 tbsp ginger, freshly grated
1 medium red chilli,
deseeded and finely
chopped
250g pork mince
1 tbsp Shaohsing rice wine
or dry sherry
1 tbsp oyster sauce
1 tsp dark soy sauce
1 tsp chilli bean sauce
200ml hot vegetable stock
200g mung bean noodles,
pre-soaked in hot water for
10 mins, then drained
150g crabmeat
1	tsp toasted sesame oil
2	large spring onions, ends
trimmed, finely chopped
1	Heat the oil in a wok over a high heat and stir-fry the
garlic, ginger and chilli for a few seconds. Add the pork
mince and stir fry for 2-3 mins more until the meat is
browned at the edges. Add the rice wine and oyster sauce,
season with the dark soy sauce and chilli bean sauce, and
mix well. Add the hot stock and bring to a bubble, then add
the noodles and stir well - keep stirring until the noodles
are well coated in the sauce and are a dark brown colour.
2	Add the crabmeat, gently stir in, and season with the
toasted sesame oil. Sprinkle in the spring onions, toss well
and serve immediately.
PER SERVING (2) 390 kcals  fat 14g • saturates 3g carbs 45g • sugars 1g • fibre 1g •
protein 20g salt 2g
pork
Sticky pork lettuce wraps
Let people build their own wraps
for an interactive meal. With the
fresh crunch of lettuce, these are
best enjoyed outdoors in summer.
SERVES 4 PREP 20 mins plus
30 mins marinating COOK 10 mins
EASY $
2 tbsp soy sauce
2 tbsp honey
2 tbsp brown sugar
pinch of cinnamon
pinch of Chinese five-spice powder
4 thin-cut pork loin steaks
1 carrot, sliced into matchsticks
foil with the oil and line the grill
pan. Grill the pork steaks (or griddle
if you prefer) for 4 mins on each
side. Keep an eye on them in case
the sugar in the marinade starts to
blacken. When cooked, cut the
pork into strips.
3 Put the lettuce leaves on a board
alongside the pork, carrot and
sweet chilli sauce, if using. Let
everyone help themselves, rolling
all their chosen fillings in the
lettuce leaves with extra sweet
chilli sauce on the side for dipping.
1 Make the marinade by mixing the
soy sauce with the honey, brown
sugar, spices and 1 tbsp water. Put
the pork in a shallow bowl, pour
over the marinade, turning to make
sure the steaks are well coated, then
marinate for at least 30 mins.
2 Mix the carrot with the lime juice
and caster sugar. Brush a piece of
1 lime, juiced
pinch of golden caster sugar
1 tbsp rapeseed oil
16 soft lettuce leaves
% cucumber, cut into matchsticks
sweet chilli sauce, to serve
(optional)
PER SERVING 346 kcals • fat 19g • saturates 6g
carbs 21g • sugars 21g  fibre 2g  protein 21g •
salt 1.2g
Cheat’s sausage larb
SERVES 2 PREP 10 mins
COOK 10 mins EASY
3 tbsp sesame oil
2 limes, juiced
1 tbsp chilli sauce
% tbsp fish sauce
3 pork sausages
1 tbsp red Thai curry paste
4 spring onions, sliced
and shredded
% bunch of coriander,
chopped
small bunch of mint, leaves
picked and torn
2 Little Gem lettuces, leaves
separated
1 small cucumber, cut into
matchsticks
1	Mix together 2 tbsp of the
sesame oil, the lime juice, chilli
sauce and fish sauce. Set aside.
2	Heat the rest of the oil in a
non-stick frying pan over
a medium heat. Squeeze the
sausagemeat out of the skins,
into the pan, breaking it up with
a wooden spoon, and fry for
5-6 mins, or until golden brown.
Stir in the curry paste and fry
for 1 min. Mix through half the
spring onions and half the herbs.
3	Fan out the lettuce leaves and
arrange alongside the cucumber
in two bowls, then tip in the
sausage mixture and drizzle over
the spicy dressing. Finish with a
a sprinkle of the remaining herbs.
PER SERVING 422 kcals • fat 34g • saturates 8g
carbs 13g • sugars 7g • fibre 7g • protein 12g •
salt 2.0g
Sprouts with pork & peanuts
Not just for Christmas, sprouts are ideal for stir-frying
- they're equally sized, quick to cook and go so well with
soy sauce, garlic and ginger. If you prefer, you could use
chicken, tofu or prawns instead of pork.
SERVES 4 PREP 15 mins COOK 15 mins EASY
1 pork tenderloin
(400-450g)
1 tbsp cornflour
5 tbsp light soy sauce
2 tbsp Chinese black
rice vinegar or balsamic
vinegar
2 tbsp golden caster sugar
1 tbsp Chinese rice wine or
dry sherry
vegetable oil, for stir-frying
4 tbsp unsalted peanuts
400g brussels sprouts,
trimmed then halved, or
quartered if large
thumb-sized piece of
ginger, shredded
3 garlic cloves, thinly sliced
% tsp chilli flakes or a few
whole small dried chillies
1 tsp sesame oil
sticky rice, to serve
1	Trim any silvery sinew from the pork, then slice the
meat into thin medallions. Mix the cornflour with 2 tbsp
of the soy sauce, add the pork and toss to coat. Set aside for
5 mins. Stir together the rest of the soy sauce, the vinegar,
sugar, rice wine and 2 tbsp water. Let the sugar dissolve.
2	Heat 1 tsp of the oil in a wok or frying pan. Fry the
peanuts for 1-2 mins, stirring often, until toasted and
golden, then set aside in a dish. Add 1 tbsp oil to the pan
and stir-fry the pork for 3-4 mins until golden but not
completely cooked through. Set aside.
3	Wipe out the pan if needed, then add another 1 tbsp oil
and stir-fry the sprouts over a high heat for 5 mins, adding
1 tbsp water at the end to provide a shot of steam. The
sprouts should be bright green and just tender, but not
soft. If the pan seems dry, add another 1 tsp oil, then tip
in the ginger, garlic and chilli. Sizzle for 1 min, then add
the sauce, pork and any resting juices. Simmer for a few
minutes until the sauce thickens and the pork is cooked
through. Scatter with the nuts, drizzle over the sesame
oil and serve with sticky rice.
PER SERVING 391 kcals • fat 18g • saturates 4g carbs 21g  sugars 15g • fibre 7g •
protein 33g - salt 4.0g
pork
Healthy bolognese
This low-fat, low-calorie
bolognese combines lean pork
mince with fennel and cherry
tomatoes to give a wonderful
burst of fresh flavours.
SERVES 2 generously, 4 as a snack
PREP 5 mins COOK 20 mins EASY
100g wholewheat linguine
2 tsp rapeseed oil
1	fennel bulb, finely chopped
2	garlic cloves, sliced
200g pork mince with less than
5% fat
200g whole cherry tomatoes
1 tbsp balsamic vinegar
1	tsp vegetable bouillon powder
generous handful ofchopped basil
1	Bring a large pan of water to the
boil, then cook the linguine following
pack instructions.
2	Meanwhile, heat the oil in a
non-stick pan. Add the fennel and
garlic and cook for 10 mins, stirring
every now and then, until tender.
3	Tip in the pork and stir-fry until it
changes colour, breaking it up as you
go so there are no large clumps. Add
the tomatoes, vinegar and bouillon,
then cover the pan and cook for
10 mins over a low heat until the
tomatoes burst and the pork is
cooked and tender. Add the linguine,
basil and plenty of pepper, and toss
well before serving.
PER SERVING 387 kcals fat 10g saturates 2g
carbs 39g sugars 7g fibre 10g protein 30g
salt 0.4g
goodfood.com 89
Winning
anujoth tUhMTi
Try our fuss-free ideas for laidback meals,
including a jerk-spiced pilaf, schnitzel and sliders
Chilli chicken with
peanut noodles
SERVES 2 PREP 15 mins
COOK 8 mins EASY
2 nests wholewheat noodles
1	tbsp sugar-free peanut butter
% lime, zested and juiced
1	tsp ground cumin
For the stir-fry
2	tsp rapeseed oil
2	skinless, boneless chicken
thighs, (about 225g),
all fat removed, chopped
3	large garlic cloves, finely grated
1 tbsp ginger, cut into matchsticks
1 red chilli, deseeded and finely
chopped
175g long-stem broccoli, stems sliced
on the angle, florets left whole
1	red pepper, deseeded and chopped
% tsp tamari
1	Heat the oil in a wok and add all
the stir-fry ingredients except the
tamari. Toss over a high heat for
1 min, then cover, reduce the heat
and cook for 5 mins more until the
chicken is tender. Add the tamari
to the wok and toss through.
2	Meanwhile, cook the noodles in a
pan of boiling water for 5 mins. Drain,
but reserve the water. Mix the peanut
butter, lime juice and zest, cumin and
3 tbsp of the water, then toss with the
noodles. Serve with the stir-fry.
PER SERVING 437 kcals • fat 12g • saturates 2g •
carbs 42g • sugars 7g • fibre 9g • protein 36g • salt 1.0g
Turkish-style kebabs
with tomato chilli sauce
You can marinate the meat the day
before griddling, plus you can cook
skewers individually if some of the
family need to eat at separate times.
SERVES 4 PREP 20 mins plus at least 1 hr
marinating COOK 10 mins EASY
2 garlic cloves
200g Greek-style yogurt
1	lemon, juiced
2	tsp tomato puree
2	tsp each crushed chilli flakes and
sumac
4	chicken breasts, cut into chunks
300g baby plum tomatoes
1 thumb-sized red chilli, stem removed
2 tbsp extra virgin olive oil
1 small red onion, sliced
1 tbsp pomegranate molasses
To serve
4 flatbreads
long pickled chillis (guindillas)
a handful each of fresh coriander and
flat-leaf parsley
1	Crush 1 garlic clove and mix with
3 tbsp yogurt, the lemon juice, 1 tsp
tomato puree, half the spices, and some
seasoning in a medium bowl. Add the
chicken, toss, cover and chill in the fridge
for at least 1 hr or overnight.
2	To make the chilli sauce, put 100g of
the tomatoes, the whole red chilli, the
remaining spices, garlic clove and tomato
puree, plus 1 tbsp olive oil, half the red
onion and the pomegranate molasses in
a food processor. Add some seasoning
and blitz until pureed, then set aside.
3	Heat the oven to 200C/180C fan/gas 6
and heat a griddle pan. Thread the
chicken onto metal skewers or wooden
ones that have been soaked in water, then
wipe off the excess marinade. Skewer
the remaining tomatoes on a separate
skewer. Lightly oil the griddle with
the remaining oil and brown the chicken
on both sides, then transfer to a baking
tray and bake in the oven for 10 mins,
or until cooked through. Meanwhile,
griddle the tomatoes for 1-2 mins,
turning halfway, so that they have griddle
marks on both sides.
4	Serve the chicken and tomatoes on the
flatbreads with the remaining red onion,
pickled chillis, the remaining yogurt,
coriander and parsley with the chilli
sauce spooned over.
PER SERVING 276 kcals • fat 12g • saturates 5g • carbs 7g •
sugars 6g • fibre 2g • protein 34g • salt 0.4g
90 goodfood.com
Шив
hicken
Jerk-seasoned	3 spring onions, finely sliced
chicken pilaf	small bunch of coriander, finely
Our spiced pilaf is cooked all in one	chopped
pot, so as well as being quick to cook,
you'll spend less time washing up.
SERVES 4 PREP 10 mins
COOK 20 mins EASY
1 tbsp rapeseed oil
1 onion, finely sliced
4 boneless, skinless chicken thighs,
cut into thick strips
1-2 tbsp jerk seasoning
1	green chilli, deseeded and sliced
(optional)
2	large garlic cloves, crushed
2 x 250g pouches microwave
basmati rice, cooked
400g can kidney beans, drained
and rinsed
1 lime, zested and juiced, plus
wedges to serve
1 Heat the oil in a large flameproof
casserole dish over a medium-high
heat. Tip in the onion and a pinch
of salt and fry for 5-6 mins. Add the
chicken and fry for 7-8 mins more.
Stir in the jerk seasoning, chilli, if
using, and the crushed garlic and
cook for 1 min.
2 Stir in the rice, kidney beans and
the lime zest and juice. Cook until
heated through. Scatter over the
spring onions and coriander, and
serve with the extra lime wedges for
squeezing over.
PER SERVING 411 kcals • fat 11g • saturates 2g •
carbs 53g • sugars 4g • fibre 8g • protein 22g • salt 0.8g
Pesto chicken salad
You don't need to do any cooking
here, just soak the couscous and
assemble the ingredients.
SERVES 2 PREP 20 mins
NO COOK EASY
50g couscous
2 tbsp pesto
2 tbsp fat-free yogurt
2 cooked skinless chicken breasts,
shredded, or 200g leftover roast
chicken, shredded
% small bunch of basil, leaves picked
and torn, plus a few small leaves to
serve
% cucumber, chopped
2 sundried tomatoes in oil, drained
and sliced
2 Little Gem lettuces, leaves
separated
2 tsp toasted pine nuts
1	Put the couscous in a large
heatproof bowl and cover with 100ml
boiling water. Stir in 1 tbsp pesto.
Cover and leave for 8 mins.
2	Fluff the couscous with a fork, then
stir in the rest of the pesto, the yogurt
and some seasoning. Add the chicken,
basil, cucumber and tomatoes.
3	Spoon the couscous mixture into
the lettuce leaves and eat with your
fingers, or serve over the lettuce like
a salad. Scatter over the pine nuts and
more basil before serving.
PER SERVING 467 kcals • fat 15g • saturates 2g •
carbs 36g • sugars 9g • fibre 6g • protein 44g • salt 0.6g
92 goodfood.com
chicken
Chicken schnitzel with
brown butter & capers
You can use chicken breasts for this dish if you
prefer, but thighs give a much juicier result.
SERVES 2 PREP 15 mins COOK 15 mins EASY
4	skinless, boneless
chicken thighs
100g flour, seasoned
2 eggs, beaten
100g white breadcrumbs
2 tbsp groundnut or olive oil
25g unsalted butter
lemon wedges, to serve
For the brown butter
150g unsalted butter
2 tbsp capers, rinsed and
patted dry
!4 tbsp roughly chopped
fresh rosemary
1	Open out the chicken thighs and place them between
two squares of baking parchment. Bash with a rolling pin
to flatten them, but not so violently that the chicken flesh
starts to break up.
2	Set out three shallow bowls. Fill one with the flour, one
with the beaten egg and one with the breadcrumbs.
Season the thighs, then dip each one in the flour, then the
egg, then the breadcrumbs. Put on a baking sheet.
3	Heat the oil and butter in a large frying pan. Cook the
thighs over a medium heat for 4 mins on each side. The
coating should be golden and the chicken cooked through.
Season, then transfer to a roasting tin lined with kitchen
paper and keep warm in a low oven.
4	To make the brown butter, wipe the pan and cook the
butter for about 3 mins until foaming and brown, then add
the capers and rosemary and cook for another minute.
Serve the schnitzels with the butter spooned over the top
and lemon wedges on the side.
PER SERVING 1353 kcals • fat 94g • saturates 51g • carbs 77g • sugars 3g • fibre 2g •
protein 49g «salt 1.6g
goodfood.com 93
Coronation chicken pilaf
SERVES 2 PREP 5 mins
COOK 20 mins EASY
1 tbsp vegetable oil or ghee
1 onion, finely sliced
4 skinless, boneless chicken thighs,
cut into quarters
2 tbsp korma paste
250g pouch basmati rice
50g Greek-style yogurt
Уг small pack of mint, leaves finely
chopped, plus extra to serve
% tbsp mango chutney
pomegranate seeds and toasted
flaked almonds, to serve
1 Heat the oil in a frying pan over
a medium heat, add the onion and
cook for about 5 mins until starting
to soften. Add the chicken thighs and
fry for 8-10 mins until golden and
nearly cooked through.
2 Tip in the korma paste and stir to
coat, then add the rice, along with
a splash of water and stir again to
coat everything in korma paste. Turn
up the heat and add the yogurt, mint,
mango chutney and some seasoning,
then allow to sit for 2-3 mins - you
want the base to catch a bit so it gets
crispy. Take off the heat and top with
pomegranate seeds, flaked almonds
and a few mint leaves to serve.
PER SERVING 538 kcals • fat 23g • saturates 5g •
carbs 49g • sugars 9g • fibre 3g • protein 32g • salt 1.3g
UL ИНГ
Honey chicken
Rustle up a family-friendly dish with notes of garlic,
soy sauce, lemon and ginger. Serve with fluffy rice
and broccoli for a wholesome, filling meal.
SERVES 4 PREP 15 mins COOK 15 mins EASY
4 chicken breasts (about
600g), trimmed and cut
into2-3cm cubes
2 tbsp plain flour
40g piece of ginger,
peeled and finely grated
4 garlic cloves, finely
chopped
6 tbsp soy sauce
5 tbsp honey
!4-1 lemon, juiced
1 tbsp sunflower,
vegetable, rice bran
or rapeseed oil
cooked rice and broccoli,
to serve (optional)
1	Tip the chicken into a bowl, sprinkle over the flour
and some seasoning and toss until the chicken is
evenly coated.
2	Combine the ginger, garlic, soy sauce, honey and half
the lemon juice in a bowl. Heat the oil in a large frying
pan or wok over a high heat and fry the chicken for
3-4 mins until lightly golden. Tip in the honey sauce
and stir-fry for 10 mins, or until the chicken is cooked
through and the sauce has reduced enough to coat the
back of a spoon. Taste for seasoning and squeeze over
the remaining lemon juice, if needed, then serve with
rice and steamed broccoli, if you like.
PER SERVI NG 333 kcals • fat 6g • saturates 0.1g • carbs 35g • sugars 26g • fibre 1g
• protein 36g • salt 32g
i о о d f о о d, с о nt
chicken
Mango chutney
& chicken sliders
PER SERVING 632 kcals • fat 33g • saturates 5g •
carbs 36g • sugars 15g • fibre 6g • protein 44g • salt 2.1g
1 Mix the yogurt, mayonnaise and
mint together in a small bowl, then
season and set aside. Combine the
onion, chilli, cucumber and coriander
in a separate bowl.
2 Slice and shred the chicken (keep
the bones for stock). Serve with the
yogurt sauce, onion and cucumber
salad, lettuce, mango chutney and
wholemeal rolls for making sliders,
and eat any extra chicken with the
salad on the side.
1OOml natural yogurt
3tbsp mayonnaise
% small bunch of mint, leaves picked
and finely chopped
1 small red onion, finely chopped
1 small red chilli, deseeded and finely
chopped
!4 cucumber, finely chopped
% small bunch of coriander, finely
chopped
1 rotisserie chicken
3 Little Gem lettuces, halved .
lengthways
4 tbsp mango chutney
4 wholemeal rolls, halved
SERVES 4 PREP 20 mins
NO COOK EASY
Let there be lamb...
While slow-cooked lamb has its place, smallers cuts
cooked the right way also deliver lots of flavour
96 goodfood.com
Lamb lollipops with
smashed minty
broad beans
Cutlets can be eaten as finger food
making them a good option for an
alfresco get-together.
SERVES 4 PREP 10 mins plus
podding and skinning the beans
and 1 hr marinating (optional)
COOK 10 mins EASY
1 garlic clove, crushed
!4 lemon, juiced (save the other
half for the bean mash below)
1 small red chilli, finely chopped
small splash of olive oil
12 lamb cutlets, well trimmed and
meat flattened out slightly
bread, to serve
For the bean mash
300g podded and skinned broad
beans (about 1.2kg unpodded)
3 tbsp olive oil
% lemon, juiced
small pack of mint leaves, roughly
chopped
1 Mix the garlic, lemon juice, chilli
and olive oil. Put the lamb cutlets in
a dish and pour over the marinade.
Cover and leave to marinate for 1 hr
in the fridge, if you have time. To
make the mash, tip the broad beans
into a food processor with half the
olive oil, salt and pepper, and the
lemon juice. Blitz to a chunky puree,
then tip into a saucepan off the heat.
2 Heat a griddle pan and cook the
lamb for 2-3 mins on each side for
thinner chops, 3-4 mins on each side
for thicker chops. Meanwhile, gently
heat the puree, then stir through the
mint and the rest of the oil. Check for
seasoning. Serve the cutlets in a pile
with a bowl of the smashed beans and
plenty of bread to mop up the juices.
PER SERVING 355 kcals • fat 22g • saturates 7g •
carbs 9g • sugars 1g • fibre 7g • protein 31g • salt 0.2g
Coconut lamb & pistachio
rice salad
This delicious salad is wonderfully
warming and oh-so fragrant.
SERVES 4 PREP 10 mins
COOK 10 mins EASY
100g pistachios, roughly chopped
40g coconut flakes
2 x 250g pouches microwave
coconut rice
small pack coriander, leaves and
stalks roughly chopped
2 small packs mint, leaves picked
2 limes, zested and juiced
4 tbsp olive oil
4 tbsp korma paste
4 lamb leg steaks
1 green chilli, finely sliced
1	Heat a large frying pan over a
medium heat. Tip in the pistachios
and coconut, and toast for 3 mins
until the coconut is golden. Cook
the rice following pack instructions.
Mix the rice with two-thirds of the
pistachios and coconut, then season.
Whizz the coriander, mint, lime zest
and juice, and oil in a food processor
or with a hand blender until smooth.
Season, then add half to the rice
salad, keeping the rest for drizzling.
2	Heat the grill to high. Brush the
korma paste over both sides of
the lamb steaks, then season. Put the
steaks on a lined baking tray and grill
on each side for 3 mins so they are
still slightly pink in the centre.
Cut each steak into thin slices.
3	Spread the rice salad on a large
serving dish and top with the sliced
lamb. Drizzle over the remaining
dressing and sprinkle with the
remaining pistachio and coconut
flakes. Finish with slices of chilli.
PER SERVING 780 kcals • fat 52g • saturates 17g •
carbs 34g  sugars 4g  fibre 7g • protein 40g • salt 1.4g
goodfood.com 97
Sticky jerk lamb kebabs
You can use goat meat instead for
these kebabs if you can get hold of
it. Leave the meat to marinate for
a few hours if you have time.
SERVES 6 PREP 5 mins plus resting
COOK 6 mins EASY Ф uncooked only
900g lamb steaks
2 tbsp jerk paste or marinade
1 lime, zested and juiced
1 tbsp honey
handful of chopped thyme leaves
flatbreads, yogurt, fresh herbs and
salad, to serve
1 Dice the lamb steaks. Toss with the
jerk paste, lime zest and juice, honey,
thyme leaves and some seasoning.
Thread onto metal skewers (or soak
wooden ones in water for 20 mins
before using) and set aside.
2 Heat a griddle pan or barbecue and
cook the kebabs for 2-3 mins on each
side, until the meat is charred but the
inside are still a little pink, drizzling
with a little more honey as they cook.
Cover with foil and rest for 5 mins,
then serve in flatbreads with yogurt,
fresh herbs and salad.
Lamb meatballs & green
tahini tabbouleh
SERVES 4 PREP 15 mins
COOK 12 mins EASY
2 tbsp tahini
2 tbsp fat-free yogurt
% small bunch of parsley
1	lemon, juiced
% small garlic clove
% tbsp rapeseed oil
10-12 ready-made lamb meatballs
2	x 250g pouches mixed grains
4 cooked beetroots, chopped
2 spring onions, sliced
200g baby tomatoes, halved
50g pitted black olives, halved
1 cucumber, peeled and cubed
% tbsp za'atar
1	Blitz the tahini, yogurt, parsley,
lemon juice, garlic, 2-3 tbsp water
and a pinch of salt in a food processor
until smooth. Set aside.
2	Heat the oil in a non-stick frying
pan and cook the meatballs over a
medium heat for 10-12 mins until
cooked through, turning regularly.
3	Warm the grains following pack
instructions. Leave to cool a little,
then toss with the remaining
ingredients. Season. Divide the
tabbouleh between plates, top with
the meatballs and drizzle over the
tahini dressing.
PER SERVING 506 kcals • fat 23g • saturates 6g •
carbs 47g • sugars 9g • fibre 9g • protein 24g • salt 0.9g
PER SERVING 258 kcals • fat 14g • saturates 6g •
carbs 3g • sugars 3g • fibre none • protein 29g • salt 0.3g
98 goodfood.com
Creamy cannellini
beans with lamb
The beans in this dish become
deliciously creamy without the
addition of any dairy - the ideal
partner for tender lamb.
SERVES 2 PREP 5 mins
COOK 18 mins EASY
1 tbsp olive oil
200g lamb leg steak
3 garlic cloves, finely sliced
2 banana shallots, finely chopped
2 anchovies, drained
1 rosemary sprig, finely chopped, or
% tsp dried rosemary
250ml chicken stock
400g can cannellini beans, drained
and rinsed
150g spinach
1	Heat the oh in a large non-stick pan
over a medium-high heat. Season the
lamb all over and sear on both sides
for 2-3 mins each, depending on the
thickness of your steak. Transfer to a
plate to rest for 5 mins before slicing.
2	Tip the garlic, shallots and
anchovies into the pan, reduce the
heat to medium and fry for 2-3 mins
until the anchovies have dissolved.
Tip in the rosemary, stock and beans,
and simmer for 2-3 mins until the
stock has been absorbed. Stir in
the spinach. Cook for a few minutes
more until the spinach has wilted,
then season to taste. Serve the beans
with the lamb slices on top.
PER SERVING 392 kcals • fat 17g  saturates 5g •
carbs 21g • sugars 3g • fibre 10g • protein 34g • salt 1.5g


lamb
«X

Lamb & quinoa burgers
with beetroot tzatziki
SERVES 4 PREP 10 mins COOK 20 mins
EASY $ patties only
50g quinoa
300g (3-4) cooked
beetroot (not in vinegar),
drained
250g natural yogurt
small bunch of mint,
chopped
500g lamb mince
small bunch of dill,
chopped
% tbsp oil, for cooking
(optional)
2 large carrots, peeled and
grated
1 large or 2 small red
onions, halved and finely
sliced
wraps, burger buns or
pitta breads, to serve
1	Cook the quinoa in plenty of boiling water for
10-15 mins (don’t worry if it still has a little bite),
then drain well and leave to cool. Grate the beetroot
and mix with the yogurt, half the mint and some
seasoning. Chill until ready to serve.
2	Use your hands to squash together the quinoa, lamb,
the remaining mint, half the dill and some seasoning.
Shape the mixture into four burgers. Heat a large
frying pan (if it’s non-stick, you won’t need oil as the
lamb mince is already fatty; otherwise, add a drizzle
of oil). Cook the burgers for 5-8 mins on each side
until they have a golden crust and are cooked through.
Leave to rest for a few minutes.
3	Mix the carrots, onion and the remaining dill in a
bowl. Pile onto the warm wraps or buns, or into the
pitta breads. Top with the burgers and a dollop of
beetroot tzatziki.
PER SERVING 425 kcals • fat 20g • saturates 9g • carbs 27g • sugars 19g • fibre 6g 
protein 32g-salt 0.6g
Lamb & rosemary koftas
SERVES 4 PREP 10 mins
COOK 10 mins EASY
500g lamb mince
% tsp allspice
2 garlic cloves, crushed
8 rosemary sprigs
olive oil, for brushing
4 pitta breads
170g pot Greek-style yogurt
2 lemons, cut into wedges
150g pack radishes, sliced
% cucumber, chopped
1 Heat the grill to high. In a large
bowl, mix together the mince, allspice
and garlic. Season and shape into
eight koftas, each wrapped around
a rosemary sprig, with the stalk
sticking out at one end. Repeat until
all the mince is used up. Brush the
koftas with a little oil and place on
a baking tray. Grill for 10 mins or
until cooked through, turning once.
2 Eat the koftas straight from the
rosemary stalks or pull out the stalks
before serving. Serve with the pitta
breads, yogurt, lemon wedges,
radishes and cucumber.
PER SERVING 488 kcals • fat 23g • saturates 11g •
carbs 36g • sugars 6g • fibre 2g  protein 33g • salt 1.0g
100 goodfood.com
lamb
Herb-roasted rack of
lamb with butter bean
dauphinoise
Combine cream and beans for the
perfect accompaniment to roast
lamb. The oozy, garlicky sauce is
hearty enough to rival a traditional
potato dauphinoise.
SERVES 3-4 PREP 5 mins
COOK 25 mins EASY
4	garlic cloves, 1 peeled and crushed,
the rest left in their skins and
crushed
1	tsp cornflour
180ml pot double cream
150g creme fraiche
2	tsp Dijon mustard
2	x 400g cans butter beans, drained
1 lemon, zested and very thinly sliced
20g parmesan, finely grated
1	rack of lamb (7-8 bones), French-
trimmed (ask the butcher to do this,
or find it ready done in most
supermarkets) and fat scored
2	tbsp olive oil
handful of woody herbs, such
as rosemary and thyme
asparagus or seasonal greens,
to serve
1 Heat the oven to 200C/180C fan/
gas 6. Rub the peeled garlic clove
around the inside of a baking dish
(ours was 18cm x 25cm). Mix the
cornflour with 1 tbsp of the cream in
a bowl, then whisk in the remaining
cream, creme fraiche and mustard,
and season well. Add the beans,
lemon zest and parmesan, and stir
until well coated. Pour into the dish,
then bake on the middle shelf of the
oven while you cook the lamb.
2 Season the lamb all over. Heat the
oil in a frying pan and sear the fatty
side of the lamb for 1-2 mins until
well browned. Add the herbs and
remaining garlic to the hot oil and
sizzle for 30 seconds.
3 Sit the lamb on top of the beans
along with the garlic, herbs and slices
of lemon. Return to the oven for
15-20 mins, depending on how well
cooked you like your lamb. Serve with
a bowl of seasonal greens on the side.
PER SERVING (4) 775 kcals • fat 60g  saturates 33g •
carbs 19g  sugars 3g • fibre 8g • protein 37g • salt 0.6g
goodfood.com 101
olives
TOP 20 QUICK VEGGIE SPECIALS
Enjoy vibrant dishes from our sister magazine that everyone
will love, including genius ideas for halloumi, beans and tofu
olive
Healthy bean salad
Ready in just 20 minutes, this colourful salad is packed with green
beans, kidney beans and cannellini beans, and comes finished with
a green tahini dressing to add a herby, nutty flavour.
SERVES 4 AS A MAIN OR 6 AS A SIDE PREP 15 MINS
COOK 5 MINS I EASY G
2 tbsp olive oil
20g tahini
small handful of flat-leaf parsley, plus extra to garnish
small handful of coriander, plus extra to garnish
2 garlic cloves, chopped
1 lemon, juiced
% tsp ground cumin
200g green beans, trimmed and cut into thirds
400g can of red kidney beans, rinsed and drained
400g can of cannellini beans, rinsed and drained
1 red pepper, finely diced
1 red onion, finely diced
1	Put the oil, tahini, parsley, coriander, garlic, lemon juice and
cumin in a food processor or blender with 50ml of water.
Season and whizz until completely smooth and runny - if the
dressing is still a little thick, add a splash more water. Taste and
adjust the seasoning if necessary.
2	Bring a pan of salted water to the boil. Cook the green beans
for 3 mins until just tender. Immediately drain, rinse under cold
water until cool and transfer to a large bowl. Add the beans,
pepper and onion, and season, then toss together. Drizzle over
the dressing and toss again. If you have time, leave the salad to
sit for an hour so the flavours develop. Otherwise, serve
immediately, and garnish with the remaining herbs.
PER SERVING 265 kcals I fat 10.2G I saturates 1.5G I carbs 25.2G
sugars 6.5G I fibre 13.1G I protein 11.5G I salt 0.1G
Tofu piccata
Swap chicken for sauteed tofu in this clever vegan twist on a
classic, seived with a white wine sauce and long-stem broccoli.
SERVES 2 I PREP 10 MINS I COOK 15 MINS I EASY I G
280g block extra-firm tofu, drained and patted dry
40g gram flour
ЗУ2 tbsp olive oil
1 lemon, 1 2 3 4 5Z> sliced, 1/г juiced to make 1 tbsp
1 garlic clove, crushed
120ml vegan dry white wine
80ml vegetable stock
1 tbsp capers, drained
160g long-stem broccoli
160g green beans, trimmed
1/г small bunch of flat-leaf parsley, roughly chopped
1 Bring a large pan of salted water to the boil and heat the oven
to 110C/90C fan/gas %.
2 Cut the tofu width-wise into 8 slices and season. Put the gram
flour on a plate and season lightly. Coat the tofu in the flour,
shaking off any excess.
3 Heat 21/г tbsp of the oil in a frying pan over a medium-high
heat. Once hot, add the tofu along with the lemon slices. Cook
for 2-3 mins on each side until the tofu and lemon are lightly
browned and the tofu is a little crispy. Transfer everything to
a plate and put in the oven to keep warm.
4 Add the garlic to the pan and cook for 30 seconds until just
fragrant. Pour in the wine and bring to the boil, scraping the
bottom of the pan to loosen any brown bits. Cook for 2 mins
until reduced by roughly two-thirds. Add the stock, cooking until
reduced by a third. Remove from the heat and whisk in the
remaining olive oil, capers and lemon juice. Season to taste.
5 While making the sauce, cook the broccoli and green beans
in the pan of boiling water for 3 mins, then drain. Arrange the
broccoli and beans on a serving plate along with the tofu and
lemon slices, and pour over the sauce from the pan. Serve with
the chopped parsley scattered over.
G vegan
PER SERVING 540 kcals I fat 31.2G I saturates 4.7G I carbs 20.1G
sugars 6.3G I fibre 11.7G I protein 28.1G I salt 0.4G
goodfood.com 103
Jerk halloumi burger
SERVES 4 I PREP 10 MINS
COOK 10 MINS I EASY
% red onion, thinly sliced
pinch of golden caster sugar
splash of red wine vinegar
1 large red pepper
olive oil
250g halloumi
1 tbsp jerk seasoning
3 tbsp mayonnaise
4 brioche burger buns, toasted
50g rocket
1 Put the onion in a bowl with a good pinch of sugar and a
splash of vinegar. Toss and leave while you make the burgers.
2 Cut the pepper into 4 wide, squareish pieces. Rub with oil and
griddle or grill until charred and softened a bit.
3 Slice the halloumi into 4 wide pieces. Rub with some oil and
the jerk seasoning, then griddle or grill until soft and golden.
4 Spread a little mayonnaise on the bun bases, add some
rocket, then top with the pepper and a slice of halloumi.
Drain the onion and add to the burgers, then serve.
PER SERVING 656 kcals I fat 46.8G I saturates 17.4G I carbs 38.3G
fibre 2.2G I protein 19.5G I salt 3.1G
104 goodfood.com
olive
Aubergine teriyaki bowls
SERVES 2 PREP 10 MINS
COOK 20 MINS EASY I ®
Tender aubergine teamed with crunchy radishes, fiery ginger and zesty
lime create a riot of colours and flavours in this vegan lunch bowl.
120g jasmine rice
1 aubergine, cut into chunky pieces
1 tbsp vegetable oil
1 carrot, shredded
2 spring onions, cut into 3cm pieces
1	garlic clove, crushed
thumb-sized piece of ginger, finely
grated
2	tbsp soy sauce
1	tbsp caster sugar
75g frozen edamame beans
handful of radishes, thinly sliced
1	lime, juiced and sliced
2	tsp sesame seeds, toasted
1	Put the rice into a small pan with 240ml water and a pinch of salt.
Bring to the boil, cook for 1 min, then put on a lid, turn the heat
down to low and cook for 10 mins. Remove from the heat and
leave to steam for another 10 mins.
2	Toss the aubergine with the oil in a bowl. Heat a wok until hot,
then cook the aubergine for 5 mins, tossing regularly, until charred
and beginning to soften. Tip in the carrot, spring onions, garlic and
ginger, and stir-fry for 2-3 mins or until softened. Whisk together
the soy sauce and sugar with 200ml water in a bowl, pour in and
simmer gently for 10-15 mins or until the aubergine is very soft
and the sauce has reduced.
3	Meanwhile, blanch the frozen edamame beans in a pan of boiling
water, drain well and rinse under running water until cold. Drain
again, then tip into a bowl with the radishes and a little seasoning,
squeeze over 1/г lime and toss well.
4	Spoon the rice into bowls, top with the aubergine and sauce, and
the beans and radishes, then sprinkle with sesame seeds and serve
with the slices of lime to squeeze over.
Spiced potatoes with poached eggs
Vegan Thai-style red curry
SERVES 2 I PREP 10 .MINS I COOK 20 MINS I EASY
2 medium (about 300g) potatoes, peeled and chopped
1/г cauliflower, cut into florets
1 tsp groundnut oil
1 large onion, diced
1 green chilli, chopped
1 garlic clove, crushed
ginger, crushed to make 1 tbsp
1 heaped tsp black mustard seeds
pinch of chilli powder
% tsp ground turmeric
2 eggs
handful of coriander, chopped
fat-free yogurt, to serve
1	Cook the potatoes in boiling, salted water for 5 mins, adding
the cauliflower for the last 2 mins, then drain well.
2	Heat the oil in a non-stick frying pan and fry the onion for
5	mins. Add the chilli, garlic and ginger for 1 min, then add
the mustard seeds and spices. When the seeds pop, add the
potato and cauliflower and coat in the spices. Season and cook
over a medium-low heat for 10-15 mins until the potato and
cauliflower are tender. Meanwhile, poach the eggs, drain, and
serve on the potatoes with the coriander scattered over and the
yogurt on the side.
PER SERVING 326 kcals I fat 9.4G I saturates 2.2G I carbs 40.7G
sugars 12.5G I fibre 9.1G I protein 15.1G I salt 0.2G
Mix shop-bought vegan curry paste with plenty of fresh ginger,
mangetout, red pepper and Quorn pieces to make this delicious
plant-based curry heady with Thai flavours.
SERVES 4 I PREP 10 MINS I COOK 20 MINS I EASY G
1	tbsp vegetable oil
2	garlic cloves, crushed
thumb-sized piece of ginger, grated
4 tbsp vegan Thai red curry paste (we used Thai Taste)
400g can coconut milk
500g bag of frozen Quorn Chicken Style Pieces
4 lime leaves (optional)
1	red pepper, sliced
handful of mangetout
1	lime, juiced
1	tbsp soy sauce
handful of coriander leaves
handful of Thai basil leaves
cooked rice, to serve
Heat the oil in a frying pan over a medium heat and gently
fry the garlic, ginger and curry paste for 5 mins. Add the
coconut milk, Quorn and the lime leaves, if using, and simmer
gently for 10 mins. Tip in the red pepper, mangetout and 50ml
water, and simmer for 2-3 mins until the vegetables are just
cooked. Season with the lime juice and soy sauce, then top
with the coriander and Thai basil leaves, and serve with rice.
PER SERVING 375 kcals I fat 24.7G I saturates 15.5G I carbs 10.7G
fibre 11.4G I protein 21.8G I salt 1.59G
106 goodfood.com
olive
Thai-inspired broccoli fried rice
Packed with protein and low in calories, this
speedy broccoli rice dish is full of exciting texture
and flavour, with punchy chilli, zingy lime, crisp
vegetables and peanuts
SERVES 2 I PREP 10 MINS
COOK 15 MINS I EASY
large head of broccoli, stalk chopped
and cut into florets
2	long shallots, chopped
3	garlic cloves, chopped
thumb-sized piece of ginger, chopped
1	stick lemongrass, thinly sliced
2	tsp toasted sesame oil
1 red chilli, finely sliced
1 red pepper, finely sliced
1	carrot, peeled into ribbons
handful of mangetout, halved
2	tbsp soy sauce
2	tbsp tamarind paste
1	tsp caster sugar
1	lime, quartered, to serve
2	eggs, fried (we used Clarence Court Burford
Browns)
handful of roasted peanuts, chopped
1	Put the chopped broccoli stalk into a food
processor and pulse until it is finely chopped
like grains of rice. Tip out into a bowl, then
repeat with the broccoli florets.
2	Put the shallots, garlic, ginger and
lemongrass in the food processor and pulse
until finely chopped.
3	Heat the sesame oil in a non-stick frying pan
and fry the shallot mixture until lightly golden.
Tip in the broccoli rice along with 2 tbsp water,
% of the chilli and all of the pepper, then fry
for 5 mins until the broccoli is cooked through
and beginning to caramelise. Add the carrot
along with the mangetout.
4	Mix together the soy sauce, tamarind, sugar
and the juice of 2 of the lime quarters, then tip
into the pan with a little seasoning. Cook for
5 mins until the sauce is coating everything.
Divide between plates and top with the fried
eggs, chopped peanuts, remaining chilli and
the extra lime wedges for squeezing over.
PER SERVING 415 kcals I fat 13.6G
saturates 2.5G I carbs 36.1G I sugars 24.4G
fibre 23.5G I protein 25.4G I salt 2.5G
Black bean & squash quesadillas
SERVES 4 PREP 15 MINS
COOK 15 MINS I EASY
1/г onion, cut into wedges
2 tomatoes, deseeded and halved
1 garlic clove, peeled
1 chipotle chilli, soaked in hot
water for 10 mins
400g butternut squash, peeled
and diced
200g canned black beans, rinsed
and drained
1 jalapeno, seeded and diced
30g cheddar, grated
bunch of coriander, finely
chopped, plus extra to serve
1/г lime, juiced, plus wedges
to serve
4 tortillas
If you want a light dinner or filling lunch, look no further. These
quesadillas, packed with black beans and served with smoky
chipotle salsa, are under 300 calories.
1	Heat a frying pan to very hot. Dry-fry the onion, tomatoes and
garlic until charred all over, then tip into a small food processor
with the chipotle, pulse until combined, then season well.
2	Tip the squash into a microwaveable bowl with a splash
of water, cover and microwave for 10 mins until very soft.
(Or steam until tender.) Mash with a fork and season. Add the
black beans and mash again, then stir in the jalapeno, cheddar,
most of the coriander and lime juice. Divide the filling between
the tortillas, keeping it to one side, then folding the other side
over. Squash down lightly until they hold together, then heat in
a dry frying pan until golden and crisp and the filling is hot. Cut
into wedges and serve with the salsa, lime wedges for
squeezing over and remaining coriander sprinkled on top.
PER SERVING 237 kcals I fat 3.5G I saturates 1.7G I carbs 38G
sugars OG I fibre 7.5G I protein 9.7G I salt 0.7G
108 goodfood.com
olive
SERVES 6 I PREP 10 MINS
PLUS CHILLING
COOK 20 MINS EASY
Spiced falafel burgers
Pack in plenty of punch with our healthy, spicy veggie burgers,
which are brightened up with pickled chillies and hummus.
100g red cabbage, finely shredded
1	lemon, juiced
2	x 400g cans of chickpeas,
drained and dried on kitchen
paper
2	tsp ground cumin
1	tsp ground coriander
2	green chillies, chopped
2	garlic cloves
4 spring onions, roughly chopped
1/г small bunch of coriander,
roughly chopped
4 tbsp gram flour
olive oil, for frying
4 tbsp hummus
4 tbsp natural yogurt
6 burger buns, toasted
6 slices beef tomato
1	Put the cabbage in a bowl with the lemon juice and a good
pinch of salt. Toss everything together and leave to stand while
you make the burger patties.
2	Put the chickpeas, spices, green chillies, garlic, spring onions,
coriander and gram flour in a food processor with 1 tsp sea salt
and whizz until well broken down. Tip into a bowl, then shape
into 6 burger patties with your hands. Chill for 30 mins.
3	Heat the olive oil in a non-stick pan, then fry the patties for
4-5 mins on each side until very crisp and golden.
4	Mix the hummus, yogurt and some seasoning, then spread
on both sides of the toasted buns. Put some cabbage on the
bun bases, top with a patty each, a slice of tomato, a pickled
chilli and some hot sauce, then sandwich with the bun tops.
PER SERVING 436 kcals I fat 19.4G I saturates 2.7G I carbs 45G
sugars 6.9G I fibre 8.4G I protein 16.3G I salt 1.6G
pickled chillies
hot sauce
goodfood.com 109
Honey-sesame halloumi with jalapeno
yogurt & tabbouleh
SERVES 4 PREP 10 MINS
COOK 15 MINS I EASY
500g ready-cooked freekeh
1	red onion, finely chopped
200g cherry tomatoes, quartered
2	tbsp olive oil, plus a drizzle
1	lemon, juiced
2	tbsp sesame seeds
2	x 250g blocks halloumi, sliced
1 tbsp runny honey
small bunch of flat-leaf parsley,
stalks and leaves chopped
small bunch of coriander, stalks
and leaves chopped
50g pomegranate seeds
JALAPENO YOGURT
300g greek yogurt
50g pickled jalapenos from a jar
1/г lemon, juiced
Discover this clever new way to serve your favourite squeaky
cheese. Honeyed halloumi sits on top of a fteekeh salad, made
punchy with a generous spread of jalapeno yogurt.
1	To make the jalapeno yogurt, put all the ingredients and a little
seasoning in a small food processor or blender with 1-2 tbsp
water and whizz until smooth.
2	Tip the freekeh into a bowl with the red onion, tomatoes and
a little seasoning, and toss with the olive oil and lemon juice.
3	Tip the sesame seeds onto a plate and use to coat the
halloumi slices, patting to stick. Heat a large non-stick frying
pan over a medium-high heat with a drizzle of oil and fry the
halloumi slices for 4-5 mins or until golden on both sides.
Turn down the heat, pour in the honey and turn the slices until
glazed. Stir the herbs and pomegranate seeds through the
freekeh tabbouleh. Spread the yogurt across a serving plate,
pile on the tabbouleh and top with the halloumi.
PER SERVING 873 kcals I fat 49.6G I saturates 27.7G I carbs 58.8G
sugars 22.2G I fibre 11.1G I protein 42.5G I salt 4.2G
olive
Chilli paneer skewers
Marinated in chilli, cumin and yogurt, this paneer
is moreish stuffed into flatbreads and served with
a cooling coconut raita and fruity mango salad.
SERVES 6 I PREP 20 MINS PLUS MARINATING
COOK 10 MINS I EASY
2 x 200g blocks paneer, cut into 2cm squares
1 red pepper, cut into 2cm squares
1 green pepper, cut into 2cm squares
mango chutney or mango pickle, to serve
(optional)
flatbreads, naans or wild rice salad, to serve
MARINADE
1 tbsp tomato puree
100g coconut yogurt or natural yogurt
1/г lemon, juiced
2-3 tsp kashmiri chilli powder
3 tsp ground cumin
RAITA
1/г cucumber
200g coconut yogurt
1/г tsp runny honey
handful of mint leaves, finely chopped
small handful of toasted coconut flakes, plus
extra to serve
SALAD
2 firm but ripe mangoes
1 small red onion, finely sliced
1 long thin red chilli, finely sliced
1 lime, juiced
handful of mint leaves, chopped
1	Whisk together the marinade ingredients in
a bowl with some seasoning. Add the paneer,
and chill for at least 1 hour to marinate, or
longer if you have time.
2	For the raita, coarsely grate the cucumber,
then scrape into a sieve set over a bowl.
Toss with a pinch of salt and leave to drain
for 10 mins. Squeeze out any remaining water,
then mix with the remaining ingredients.
3	For the salad, peel the mangoes, slice into
thin cross sections, then into thin strips.
Toss in a large bowl with the remaining salad
ingredients, except the mint, and leave at room
temperature for up to an hour before serving.
Fold in the mint to serve.
4	Light a barbecue and let the flames die down
about an hour before you want to cook on it,
or heat a griddle to high. Thread the marinated
paneer and peppers onto metal skewers.
Barbecue or grill for 8-10 mins, turning every
few minutes, until the paneer is golden and
charred, and the pepper is tender. Lightly oil
the bars of the grill if you find the paneer is
sticking and use a metal fish slice to flip them.
Serve the skewers with the salad, raita and
mango chutney or flatbreads, if you like, along
with more coconut flakes and mint.
PER SERVING 403 kcals I fat 27.6G
saturates 19.2G I carbs 16.1G I sugars 14.9G
fibre 3.7G I protein 20.6G I salt 0.3G
goodfood.com 111
Gochujang egg mayo sandwich
Try our epic egg sarnie with Korean chilli paste for a special lunch.
If you’re pressed for time, stir the gochujang into ready-made
mayonnaise along with a squeeze of lime.
SERVES 2 I PREP 15 MINS I COOK 10 MINS I EASY
3 eggs
1 spring onion, finely sliced
1 tsp black or white sesame seeds
4 slices soft white sandwich bread
prawn cocktail crisps and watercress, to serve
MAYONNAISE
1 egg yolk
1 tsp wasabi or horseradish
1 lime, juiced
3 tbsp gochujang
150ml light olive oil or grapeseed oil
1	Boil the eggs for 10 mins, then drain and cool under cold
running water. Peel, then roughly chop 2 and halve 1.
2	While the eggs are cooking, make the mayonnaise. Whizz the
egg yolk, wasabi, lime juice and gochujang in a jug with a hand
blender. Slowly drizzle in the oil with the motor still running until
a thick, smooth mayonnaise forms. Taste for seasoning, adding
more citrus, a dash of rice vinegar or more wasabi, if you like.
Add 1 tbsp of water if the mayonnaise is very thick. You’ll make
more than you need, so cover and chill half - it will keep,
covered and chilled, for up to three days.
3	Stir the chopped eggs, spring onion and sesame seeds into
the mayonnaise and season. Divide between the 4 slices
of bread, and add an egg half to the middle of 2 of them.
Sandwich with the other 2 slices. Cut in half, to serve, to show
the cross section of the yolk in the middle. Serve with prawn
cocktail crisps and watercress, if you like.
PER SERVING 694 kcals I fat 54.6G I saturates 9.1G I carbs 32.1G
sugars 4.2G I fibre 2.1G I protein 17G I salt 1.4G
Turmeric fried eggs & kale salad
SERVES 2 I PREP 20 MINS I COOK 5 MINS EASY
50g tahini
1 lemon, zested and juiced to make 3 tbsp
1 tbsp runny honey
3 tbsp olive oil
2 tsp rose harissa
1 garlic clove, grated
70g kale, tough stems removed, chopped
400g can chickpeas, drained and rinsed
1	chargrilled red pepper, cut into strips
small handful of flat-leaf parsley, roughly chopped, plus extra
to garnish
1/г tsp ground turmeric
pinch of dried chilli flakes
2	eggs
I In a small bowl, whisk together the tahini, 1 tbsp of the lemon
juice, the honey, 1 tbsp of the olive oil, the harissa and 40ml hot
water. Season to taste and set aside.
2	In a large bowl, whisk together the remaining lemon juice, zest
and garlic. Drizzle in 1 tbsp of olive oil, whisking as you go, until
emulsified. Add the kale and toss in the dressing, massaging for
2 mins to soften the leaves. Add the chickpeas, pepper and
parsley, season lightly, and toss together.
3	Drizzle the remaining oil into a large frying pan over a
medium-high heat. Add the turmeric and chilli flakes, briefly
stirring together, then leave for 30 seconds until fragrant. Once
hot and sizzling, gently crack in the eggs, trying to keep them
separate. Cook for 2-3 mins, carefully and occasionally
spooning the oil onto the whites, until the yolks are soft and
the whites are crispy. Remove from the heat.
4	Divide the kale salad between bowls, top with the fried eggs,
drizzle with the tahini sauce and scatter with the extra parsley.
PER SERVING 641 kcals I fat 43.2G I saturates 6.7G I carbs 31.7G
sugars 12.5G I fibre 12.6G I protein 25G I salt 1G
112 goodfood.com
olive
Spicy cauli steak burgers
SERVES 4 I PREP 10 MINS
COOK 20 MINS I EASY
1/г cucumber, thinly sliced
1 tbsp white wine vinegar
1 tsp sugar
1	medium cauliflower
2	tsp ground cumin
1	tsp smoked paprika
2	tbsp plain flour, well seasoned
100g dried white breadcrumbs
2 eggs, beaten
groundnut oil, for frying
4 ciabatta rolls, toasted and split
in half
4 tbsp hummus
small handful of rocket
4 slices red pepper
hot sauce, to serve (optional)
A delight of flavours and textures, these cauliflower steaks are coated
in spices then deep-fried to make super-simple veggie burgers. This
recipe serves four, but it’s easily doubled for a crowd.
IToss the cucumber with the vinegar and sugar, then set aside to
pickle while you prepare the burgers.
2	Put the cauliflower stalk-end down on a chopping board. Trim
the ends off two sides, then cut the remainder into 2cm-thick slices
through the root to make 4 ‘steaks’ (you can freeze the leftovers for
soup or cauliflower cheese). Trim them down slightly
if they’re much bigger than the ciabatta rolls.
3	Divide the spices equally between the flour and breadcrumbs
in two shallow bowls. Dust each cauli steak in the flour. Dip in the
beaten egg, then coat in the breadcrumbs. Heat a 1cm depth of oil
in a large frying pan. Cook the steaks on a medium heat for about
5 mins on each side until crisp, golden and tender.
4	To build the burgers, spread the top and bottom of each roll
with hummus. Add rocket leaves and a slice of pepper. Lay the cauli
steaks on top, then some drained pickled cucumber and a little hot
sauce, if you want heat. Sandwich with the roll tops and serve.

Korean-style fried cauli rice
If you enjoy the kick of Korean gochujang, you
must try this. It’s also gluten-free and low in
calories, so it makes a light lunch or dinner.
1 Tip the cauliflower pieces into the bowl of
a food processor and pulse until it resembles
grains of rice.
2 Heat a large frying pan or wok over a
medium heat and tip in the cauliflower, sesame
oil and a pinch of salt. Fry for 10 mins, stirring
regularly, until lightly browned. Add the baby
vegetables and fry for 3-4 mins.
3 In a bowl, whisk together the dressing
ingredients and tip into the frying pan, along
with the peas. Fry for 2 mins, then keep warm.
4 Heat the vegetable oil in a separate frying
pan and fry the eggs to your liking.
5 Serve the cauliflower rice sprinkled with
coriander and spring onions, with an egg on
top of each bowlful, lime wedges on the side
for squeezing over and sriracha for drizzling,
SERVES 3 I PREP 10 MINS
COOK 15 MINS I EASY
1 cauliflower, roughly chopped
1 tsp sesame oil
200g pack stir-fry baby vegetables
100g frozen peas
2 tbsp vegetable oil
4 eggs
small bunch of coriander, chopped
2 spring onions, finely chopped
1 lime, wedged, to serve
sriracha, to serve (optional)
DRESSING
1 tbsp gochujang
1 tbsp tamari soy sauce
1 tbsp rice wine vinegar
1 garlic clove, crushed
1/г thumb-sized piece of ginger, grated
PER>ERVING 314 kcals I fat 16G
saturates 3.2G I carbs 17.6GI sugars 11.2G
fibre 7.4G I protein 21.1G I salt 1.4G
&
114 goodfood.com
Tofu noodles
SERVES 2 I PREP 10 MINS
COOK 20 MINS I EASY
225g smoked tofu, drained
and cut into 3cm cubes
1	tbsp Chinese five-spice
2	tsp vegetable oil
1	/г head of broccoli, cut into
florets
thumb-sized piece of ginger,
shredded
1 garlic clove, thinly sliced
1 tbsp cornflour
1	tbsp dark soy sauce
2	tbsp sriracha
1	tbsp rice vinegar
pinch of caster sugar
300g cooked egg noodles
2	spring onions, thinly sliced
Add a bit of oomph to tofu by coating it in Chinese five-spice, then
stir-frying until crisp. We’ve served it on a bed of broccoli and noodles
that have been tossed in a sweet and sour dressing.
1	Pat the tofu dry with kitchen paper, then tip the five-spice onto a
plate with lots of seasoning and roll the tofu in it, pressing to stick.
2	Heat 1 tsp of the vegetable oil in a non-stick frying pan and fry the
tofu pieces for 4-5 mins, turning, until all the sides are crispy and
charred. Transfer to a plate. Add the remaining oil to the pan along
with the broccoli florets and 100ml water. Cook for 5 mins, stirring,
until all the water has evaporated, then cook the broccoli for
another 5 mins until it starts to caramelise. Return the tofu to
the pan along with the ginger and garlic, and cook for a minute.
3	Whisk together the cornflour, soy sauce, sriracha, rice vinegar,
sugar and 100ml water, and add to the pan along with the noodles.
Cook for 2-3 mins, tossing, until the noodles have heated through
and the sauce has reduced. Divide between bowls and scatter over
the spring onions.
PER SERVING 584 kcals I fat 14.5G I saturates 2G I carbs 75.9G
sugars 10.6G I fibre 9.5G I protein 32.7G I salt 3G
SERVES 121 PREP 30 MINS
PLUS CHILLING
NO COOK I EASY
oil, for the tin
750ml double cream
1	tsp vanilla extract
2	tbsp icing sugar
1/г x 397g tin of Nestle
Carnation Caramel
30-32 (about 450g) digestive
biscuits
6 small bananas, sliced
50g milk chocolate
Banoffee fridge cake
Fans of banoffee pie will know it tastes even better the day after
making when all the flavours have had a chance to meld together.
This easy fridge cake takes full advantage of that.
1	Lightly oil a deep 23cm springform cake tin, then line carefully
with neatly trimmed baking parchment. It helps to use two pieces
- one strip to go around the side and a round piece for the base.
2	Whip the cream, vanilla and icing sugar to soft peaks. Scrape the
caramel into a bowl and beat with a spoon to loosen.
3	Put a layer of digestive biscuits in the bottom of the lined tin -
you should get about 7 in a 23cm tin. Break up another biscuit
to fill in the cracks. Spread over a quarter of the cream. Top with
a layer of banana slices, then drizzle over 1 tbsp caramel sauce.
4	Repeat with another layer of biscuits, followed by another quarter
of cream, another layer of banana slices and 1 tbsp more of
caramel. Repeat again for a third layer.
5	Add one more layer of biscuits but this time only top with the
remaining cream, swirling it for a pretty finish. Put in the fridge to
chill overnight. Chill the remaining caramel sauce, too.
6	Unclip the tin and carefully peel away the parchment. Transfer to
a flat cake plate. Just before serving, drizzle over more caramel
(warm it a little first so it’s loose enough), then shave over the
chocolate using a veg peeler. Cut into wedges to serve.
PER SERVING 604 kcals I fat 43.9G I saturates 25.1G I carbs 45.7G
sugars 27.6G I fibre 2.1G I protein 5.2G I salt 0.6G
116 goodfood.com
goodfood.com
1 Cut the loaf cake horizontally, dividing it into three long layers.
2 Put the cream, 2 tbsp of the rum and 5 tbsp of the salted
caramel in a bowl and whisk until the mixture holds soft peaks.
3 Arrange the bottom layer of cake on a serving plate. Brush
with more rum, then spread over 1 tbsp of the remaining
caramel and a 2-3cm layer of the cream mixture. Sit the next
layer of cake on top and repeat the additions of rum, caramel
and cream, then again for the final layer. Use the rest of the
cream to completely cover the cake. Use a small palette knife
to swirl the cream into a rough pattern.
4 Chill in the fridge for 3-4 hours (or overnight, if you like). This
will give the cream a chance to set, while the flavours combine.
5 To finish, sprinkle with the chopped ginger and drizzle with
some of the syrup from the jar. Cut into slices to serve.
Transform a simple ginger loaf into this wonderfully boozy cake in
just 25 minutes by soaking in rum and caramel then layering with
lots of rum-infused caramel cream.
SERVES 8 I PREP 25 MINS
PLUS CHILLING
NO COOK I EASY
1 ginger loaf cake (we used
McVitie’s Jamaica ginger
cake)
400ml double cream
4 tbsp dark rum
8 tbsp salted caramel from
a jar (we used Bonne
Maman)
2 balls of stem ginger in
syrup, chopped, plus some
syrup from the jar
PER SERVING 423 kcals I fat 30.6G I saturates 18.1G I carbs 30G
sugars 21.4G I fibre .7G I protein 2.4G I salt 0.3G
SERVES 10-12 I PREP 30 MINS
PLUS OVERNIGHT CHILLING
NO COOK EASY
vegetable or sunflower oil, for
the tin
750ml double cream, chilled
100ml Kahlua
2 tsp instant espresso powder,
plus extra to decorate
2 tbsp icing sugar
1 tsp vanilla extract
3 x 250g packs Lotus Biscoff
chocolate-covered coffee
beans, to decorate
Coffee & cream fridge cake
Wow your guests with this simple yet sensational nostalgic fridge
cake that’s packed with layers of indulgence.
1	Very lightly oil a deep 23cm springform cake tin and line with
neatly trimmed baking parchment (a strip to go around, and a round
piece for the base). Divide the double cream between 2 bowls.
2	Whip 1 bowl of cream with the Kahlua, espresso powder and
1 tbsp icing sugar until soft peaks form. Whip the other bowl with
the vanilla extract and the remaining icing sugar.
3 To assemble, line the bottom of the tin with a layer of biscuits (you
might have to break some up to fill gaps), then spread with a thin
layer of coffee-flavoured cream, then more biscuits and a layer of
vanilla cream. Repeat until all the biscuits and cream are used up,
finishing with a layer of vanilla cream.
4 Chill overnight to set. Loosen the cake tin and remove the
parchment. Decorate with a dusting of espresso powder and
a handful of chocolate-covered coffee beans.
PER SERVING 652 kcals I fat 45.7G I saturates 25.9G I carbs 51.6G
sugars 30G I fibre .8G I protein 4.1G I salt 0.6G
olive
SERVES 1-2 TO SHARE
PREP 3 .MINS
COOK 2 MINS I EASY
4 tbsp self-raising flour
4 tbsp caster sugar
2 tbsp cocoa powder, plus
extra for dusting
1 egg
3 tbsp whole milk
3 tbsp sunflower oil
14 tsp vanilla extract
40g dark chocolate, roughly
chopped
pinch of sea salt flakes
Chocolate mug cake
Super-fast to make in the microwave, this is just the thing when
you’re craving something sweet but don’t want to go to all the
bother of baking You’re all done in just five minutes.
1	Measure the flour, caster sugar and cocoa powder into a large
mug, then mix together. Crack in the egg, pour in the milk, oil
and vanilla extract and whisk with a fork until no lumps of flour
remain and you have a smooth cake batter.
2	Add the dark chocolate and mix briefly again, then top with
a pinch of sea salt flakes. Put into the middle of your microwave
oven and cook on high for 1-2 mins or until firm to the touch.
Dust with a little extra cocoa powder to serve, if you like.
PER SERVING 1292 kcals I fat 59.4G I saturates 17.5G I carbs 162.3G
sugars 97.2G I fibre 9G I protein 22.1G I salt 1.45G
FIND MORE INSPIRING MEAT-FREE RECIPES ON olivemagazine.com, INCLUDING AROMATIC STIR-FRIES, VIBRANT CURRIES AND SIZZLING BBQ IDEAS.
goodfood.com 119
Room for afters
When dinner only takes 30 minutes, there’s more time for
dessert - and these recipes are just as speedy to prepare
Boozy baked
caramelised bananas
SERVES 4 PREP 10 mins
COOK 20 mins EASY V
6 ripe bananas, peeled and sliced
in half lengthways
2 tbsp dark brown soft sugar
2 tbsp maple syrup
3-4 tbsp rum or whisky
40g pecans, toasted and chopped
vanilla or salted caramel ice cream,
to serve
1 Heat the oven to 220C/200C fan/
gas 8. Toss the banana halves in an
ovenproof dish with the sugar, maple
syrup and rum or whisky. Sprinkle
with a small pinch of salt, if you like.
2 Bake for 15 mins, then remove from
the oven. Heat the grill to high and
grill the bananas for 3-5 mins, or until
bubbling and caramelised. Spoon the
bananas into bowls and scatter over
the pecans. Serve with ice cream and
any of the caramelised syrup from
the dish drizzled over the top.
PER SERVING 175 kcals • fat 5g • saturates 0.4g •
carbs 27g • sugars 24g • fibre 2g • protein 2g • salt 0.5g
120 goodfood.com
1 Pour the coconut milk into a
saucepan and warm over a medium-
high heat for about 20 mins, stirring
3 Put the biscuits in a sandwich bag
and use the end of a rolling pin to
crush to a rough powder. Divide
Coconut panna cotta with
mango & ginger nuts
SERVES 6-8 PREP 10 mins plus at least
3 hrs chilling COOK 20 mins EASY V
2 x 400ml cans full-fat coconut milk
60g golden caster sugar
200ml double cream
4 leaves of gelatine (or vegetarian
alternative)
10 ginger nut biscuits
400g can mango slices, or sliced
fresh mango
1	lime, zested
frequently so it doesn’t catch, until
reduced by about a quarter (you need
around 600ml remaining). Stir in the
caster sugar to dissolve, then pour in
the cream. Meanwhile, soak the
gelatine leaves in a bowl of cold water
for 10 mins. Squeeze out any excess
liquid, then add to the coconut milk
mixture, stirring until the gelatine
has dissolved completely.
2	Divide the mixture between six
or eight ramekins (about 140ml each)
and leave to cool. Chill for at least
between plates, spreading thinly.
4 Prepare a bowl of warm water and
dip the ramekins in to loosen the
edges. Carefully turn upside down
in the middle of each plate and tap
gently so the panna cotta comes out.
5 Add a couple of mango slices beside
each panna cotta and sprinkle over
the lime zest. Serve straightaway.
PER SERVING (8) 398 kcals • fat 32g • saturates 24g •
carbs 23g • sugars 16g • fibre 1g • protein 3g •
salt 0.2g
3 hrs until set, or overnight.
goodfood.com 121
Black Forest fruitcake fool
For a non-alcoholic version, use
a can of cherries in syrup instead.
SERVES 6 PREP 10 mins
NO COOK EASY V
500ml double cream
% tsp vanilla extract
2 tbsp icing sugar
250g rich fruitcake
390g jar of black cherries in kirsch,
drained, reserving the liquid for
drizzling
50g dark chocolate, chopped
Whisk the cream with the vanilla and
icing sugar until it just holds its shape.
Crumble the cake into six glasses,
then top with a few cherries,
a dollop of the cream and a drizzle of
the kirsch. Scatter over the chocolate.
PER SERVING 682 kcals • fat 53g • saturates 32g •
carbs 45g • sugars 26g • fibre 2g • protein 4g • salt 0.3g
Oreo cookie ice cream
cupcakes
SERVES 8 PREP 20 mins plus at least
2 hrs freezing NO COOK EASY V $
280g Oreos, plus 8 for decorating
60g unsalted butter, melted
300ml double cream
200g condensed milk
Forthetopping
100ml double cream
1	tbsp icing sugar
1 Line eight holes of a 12-hole
cupcake tin with paper cases. Tip
the 280g Oreos into a food processor
and blitz to a fine crumb, or do this in
a bowl using the end of a rolling pin.
Measure 215g of the crumbs into
a bowl and mix in the melted butter.
Divide the mixture between the paper
cases, pressing into the bases slightly.
2	Pour the cream, condensed milk
and 55g of the remaining crushed
cookies into a bowl, and whisk for
about 5 mins until just starting to
thicken. Spoon the mixture evenly
over the chocolate cookie bases,
then freeze for at least 2 hrs or
overnight until solid. Will keep
frozen for up to two days.
3	Just before serving, make the
topping. Whip the cream with the
icing sugar using an electric whisk
until it’s a pipeable consistency.
Spoon into a piping bag fitted with
a star nozzle and pipe a swirl of
whipped cream over each cupcake.
Decorate each with a whole cookie
and the remaining cookie crumbs.
Serve immediately.
PER SERVING 604 kcals • fat 43g • saturates 24g •
carbs 49g • sugars 33g • fibre 1g • protein 5g • salt 0.3g
122 goodfood.com

Coffee ice cream terrine
SERVES 10 PREP 20 mins plus at least
2 hrs freezing COOK 5 mins EASY V
300g coffee ice cream
300g vanilla ice cream
1 tbsp vegetable oil, for the tin
300g dark chocolate, roughly
chopped
50g coconut oil
50g Maltesers, some broken into
rough pieces, some left whole
1 Leave the ice creams out at room
temperature for a few minutes to
soften slightly. Brush a 1.2-litre loaf
tin with the oil and line. Put 250g of
the dark chocolate and the coconut
oil in a small heatproof bowl over
a pan of just simmering water. Stir
to melt, then set aside to cool.
2 Spoon half the coffee ice cream into
the base of the tin and level the
surface. Working quickly, spread over
a quarter of the chocolate sauce, then
half the vanilla ice cream and another
quarter of chocolate sauce. Repeat
with the remaining chocolate sauce
and ice creams, before finishing with
a layer of chocolate sauce. Cover
loosely and freeze for at least 2 hrs,
or ideally overnight.
3 Melt the remaining chocolate
in a heatproof bowl over a pan of
simmering water. Lift the terrine out
of the tin and turn out onto a plate.
Drizzle with the melted chocolate and
top with the Maltesers. Cut into thick
slices to serve.
PER SERVING 387 kcals • fat 28g • saturates 18g •
carbs 27g • sugars 23g • fibre 3g • protein 5g •
salt 0.1g
Coffee & walnut
cheesecake
SERVES 8-10 PREP 30 mins plus at
least 6 hrs chilling NO COOK EASY V
For the base
250g digestive biscuits
50g walnuts
100g unsalted butter
For the cheesecake filling
2 tbsp instant espresso powder (you
can use decaffeinated to make the
cheesecake child-friendly)
500g soft cheese
90g icing sugar
1 tsp vanilla extract
300ml double cream
For the decoration
150ml double cream
2 tbsp icing sugar
40g walnuts
1 To make the base, line a deep
20cm springform tin with baking
parchment, then blitz the biscuits
and walnuts to a fine crumb in a food
processor. Tip the crumbs into a
heatproof bowl. Melt the butter in
a pan over a low heat, then stir into
the crumbs to create a wet, sandy
texture. Tip into the prepared tin and
press into the base. Put in the fridge
to chill while you make the filling.
2 For the filling, dissolve the espresso
powder in 2 tbsp warm water. Put the
soft cheese, icing sugar, vanilla and
coffee in a bowl and whisk until
smooth. Pour in the double cream
and whisk everything together until
the mixture has thickened.
(Alternatively, whisk the double
cream to soft peaks in a separate
bowl, then fold into the cheese
mixture.) Spread the filling over the
biscuit base using a spatula, pushing
down gently to ensure there are no
gaps. Put in the fridge to chill for at
least 6 hrs, or ideally overnight.
3 To decorate, whip the double cream
and icing sugar to soft peaks, then
spoon into a piping bag fitted with
a star nozzle. Pipe swirls over the
cheesecake, then top each swirl with
a walnut. Crush any remaining
walnuts and scatter over, if you like.
Will keep chilled for up to two days.
PER SERVING 656 kcals • fat 56g • saturates 31g •
carbs 30g • sugars 19g • fibre 1g • protein 7g • salt 0.1g
124 goodfood.com
desserts

goodfood.com 125
Pistachio katmer
Serve this version of a Turkish
dessert with grapefruit segments
dressed in a little vanilla syrup, or
try using other seasonal fresh fruit.
SERVES 4-6 PREP 15 mins
COOK 10 mins EASY V
2 sheets filo pastry (about 37cm
x 30cm each)
30g unsalted butter, melted
80g shelled pistachios, toasted and
roughly ground, plus a little more
to decorate
4 tbsp caster sugar
40g clotted cream
4 scoops vanilla ice cream
grapefruit or orange segments
(or other fresh fruit), to serve
1	Take one sheet of filo and brush
with a little melted butter. Sprinkle
over half the pistachios to form a
square measuring about 12cm x 12cm
in the centre of the sheet. Sprinkle
over half the sugar and dot half the
clotted cream on top of the
pistachios. Starting at the top left
corner, fold the corner into the
centre, then fold the bottom right
corner into the centre. Fold the two
remaining corners into the centre,
overlapping them slightly to end
up with a square.
2	Put a large frying pan over a
medium-high heat and brush with
half the melted butter, then lay the
katmer in the pan, seam-side down.
Cook on either side for 1-2 mins or
until golden and crisp. Repeat the
process for the other katmer.
3	Cut the crisped katmer in half, so
you have four pieces. Divide the ice
cream between two of them, lightly
pressing it down, then top with the
remaining pieces of pastry to make
two sandwiches. Halve them again
to make four pieces. Serve
straightaway, sprinkled with more
pistachios, grapefruit segments
or other seasonal fruit.
PER SERVING (6) 250 kcals • fat 15g • saturates 6g •
carbs 24g • sugars 15g • fibre 2g • protein 4g • salt 0.1g
Salted caramel popcorn pots
Sweet and salty, this decadent dessert is served in
individual pots, with a caramel puddle at the base
and a popcorn-flavoured panna cotta topping.
SERVES 2 PREP 10 mins plus at least 8 hrs chilling
COOK 15 mins EASY V
400ml double cream 2 gelatine leaves (or
200ml milk	vegetarian alternative)
140g toffee popcorn, plus 4 tbsp caramel from a can
a little to serve
1	Pour the cream and milk into a large pan, add the
popcorn and bring to a gentle simmer while pushing
the popcorn under the liquid and squashing gently
on the bottom of the pan. Bubble for 1 min, then
remove from the heat, transfer to a jug and chill for
at least 6 hrs, or preferably overnight.
2	Strain the popcorn cream back into a clean pan
and gently reheat, discarding the remaining bits of
popcorn. Meanwhile, place the gelatine leaves in cold
water to soften for 3-5 mins. When the popcorn cream
is steaming and the gelatine is soft, remove it from the
water and squeeze out any excess drops. Drop into the
hot popcorn cream and stir until dissolved. Set aside
and leave it to cool a little.
3	Mix the caramel with У2 tsp sea salt, taste, then add
more if you think it needs it. Divide the salted caramel
between two glasses or pots. Pour the popcorn cream
on top and chill for at least 2 hrs, or overnight. Serve
each pot topped with some toffee popcorn.
PER SERVING 1446 kcals • fat 118g • saturates 72g • carbs 82g • sugars 65g •
fibre 3g • protein 12g • salt 20g
126 goodfood.com
desserts
Espresso mud cakes
with chocolate syrup
& ice cream
If you like to finish your meal with
coffee and dessert, then these little
puds have your name on them.
Try adding a splash of coffee liqueur
to the syrup for a tipsy treat.
SERVES 4 PREP 15 mins
COOK 10 mins EASY V
50g unsalted butter, softened, plus
extra for the tin
2 tsp espresso powder, dissolved in
2 tsp hot water, plus extra for the tin
100g chocolate (70% cocoa solids),
broken into squares
45g dark chocolate bar, broken into
squares
50g golden caster sugar, plus 1 tbsp
1 egg, separated
seeds from % vanilla pod, or
% tsp vanilla extract
4 tbsp plain flour, sifted
4 tbsp golden syrup
coffee or vanilla ice cream, to serve
1	Heat the oven to 180C/160C fan/
gas 4. Butter four wells of a muffin
tin, and sprinkle some espresso
powder into each.
2	In a pan, gently melt half of both
types of chocolate with the butter
until smooth. Stir in 50g sugar, then
take off the heat and cool for a few
minutes. Stir in the coffee, egg yolk,
vanilla and flour until even.
3	Beat the egg whites with an electric
beater or balloon whisk until foamy
and thickened. Add 1 tbsp caster sugar
and whisk until it forms soft, shiny
peaks. Take care not to overwhisk
- softer is better if you’re not sure.
4	Stir about one third of the egg
whites into the chocolate batter to
loosen, then carefully fold in the rest
of the whites using a large metal
spoon or a spatula.
5	Spoon into the tin, then bake for
10-12 mins or until the cakes are just
starting to dome in the middle.
Cool the cakes in the tin for 15 mins.
In a small pan, melt the remaining
chocolate and golden syrup with
3 tbsp hot water, and whisk until silky
smooth. Turn out the cakes and serve
warm in a puddle of the chocolate
syrup and topped with ice cream.
PER SERVING 525 kcals • fat 26g • saturates 15g •
carbs 64g • sugars 45g • fibre 4g • protein 7g •
salt 0.2g
& rose Eton mess
SERVES 4-6 PREP 20 mins COOK 2 mins EASY V
SERVES 4-6 PREP 15 mins NO COOK EASY V
Whisk 400ml double cream and 2 tbsp icing sugar
to soft peaks. Fold through 4 tbsp coffee essence and
7г tsp vanilla extract. Toast 80g walnut halves
in a dry frying pan for 2 mins until just golden, then set
aside to cool. Roughly chop the toasted walnuts and
fold half through the coffee cream. Layer the coffee
cream mixture into dessert glasses with the remaining
chopped walnuts, 2 crushed meringue nests and
120g coffee walnut cake, cut into cubes, then serve.
PER SERVING (6) 574 kcals • fat 50g • saturates 25g • carbs 26g • sugars 23g •
fibre 1g • protein 4g • salt 0.1g
Take 400g raspberries and blitz half with 1 tsp
rosewater (or to taste) in a food processor until
smooth. Whisk 400ml double cream and 2 tbsp
icing sugar to soft peaks. Fold through the pureed
raspberries and 1 tbsp pomegranate molasses.
Layer the raspberry cream into dessert glasses with
3 crushed meringue nests and the rest of the
raspberries. Sprinkle over 70g pomegranate seeds
along with a helping of dried rose petals, if you like.
PER SERVING (6) 415 kcals • fat 36g • saturates 22g • carbs 18g • sugars 18g •
fibre 3g • protein 3g • salt 0.1g
128 goodfood.com
desserts
Banana-tahini Eton mess
SERVES 4-6 PREP 20 mins NO COOK EASY V
Whisk 400ml double cream, 2 tbsp tahini
and 2 tbsp icing sugar to soft peaks. Slice 2 small
bananas. Layer the tahini cream into dessert glasses
with the sliced bananas, 3 crushed meringue nests
and 4 tbsp salted caramel sauce. Sprinkle over
У2 tbsp toasted sesame seeds.
PER SERVING (6) 473 kcals • fat 41g • saturates 24g • carbs 23g • sugars 21g •
fibre 1g • protein 3g • salt 0.1g
Strawberry cheesecake Eton mess
SERVES 4-6 PREP 20 mins NO COOK EASY V
Whisk 300ml double cream and 100g soft cheese
to soft peaks. Hull 300g strawberries, then roughly
chop half and quarter the rest. Blitz the chopped berries
and 2 tbsp icing sugar until smooth, then fold through
the cream. Layer the strawberry cream into dessert
glasses along with the quartered berries, 2 crushed
meringue nests and 2 crumbled gingernut
biscuits on top and serve.
PER SERVING (6) 362 kcals • fat 32g • saturates 20g • carbs 16g • sugars 14g •
fibre 2g • protein 2g • salt 0.1g
goodfood.com 129
QUICK-FIX
BAKES
Fill the tin for family or friends with cakes and
cookies you can whip up without any fuss
Swiss roll
For the ultimate nostalgic treat,
make your own swiss roll with tangy
strawberry jam - best enjoyed with
an afternoon cuppa.
SERVES 6 PREP 15 mins
COOK 10 mins EASY V
butter, for the tin
2	eggs
50g caster sugar, plus 2 tbsp to dust
1/г tsp vanilla extract
50g plain flour, sieved
100g strawberry jam
1 Heat the oven to 180C/160C fan/
gas 4. Butter and line a 16 x 28cm
swiss roll tin with baking parchment.
2 Beat the eggs, sugar and vanilla
extract together for 5 mins with
an electric hand whisk until thick
and pale. Gently fold in the flour in
two batches using a large metal
spoon. Pour the mixture into the tin
and gently ease into the corners.
Bake for 10-12 mins until golden
and firm. Be careful not to overbake,
or the sponge will break when rolled.
3	While the sponge is baking,
sprinkle 2 tbsp sugar over a square
of baking parchment that’s big
enough to lay the sponge on. Warm
the jam in the microwave for 20 secs.
4 Turn the baked sponge onto the
sugared paper. Peel off the parchment
that you used to line the tin and
spread the sponge with the warm
jam. Roll up from one of the short
edges using the paper to help
you, then leave to cool on a wire rack.
Will keep in an airtight container for
up to three days.
PER SERVING 162 kcals • fat 3g • saturates 1g •
carbs 31g • sugars 24g • fibre 0.3g • protein 4g •
salt 0.2g
130 goodfood.com
baking
Financiers
Treat family and friends to these
miniature French almond cakes
for afternoon tea, or take along to
a coffee morning. Browning the
butter adds extra nuttiness.
SERVES 12 PREP 5 mins plus 1 hr
chilling COOK 20 mins EASY V
150g unsalted butter, plus extra for
the tin
175g icing sugar, plus extra to dust
150g ground almonds
50g plain flour
4	egg whites (freeze the yolks for
another recipe)
2	tbsp flaked almonds
1 Melt the butter in a saucepan over
a medium heat until it starts to foam.
Continue to cook for 4-5 mins until
small bubbles start to appear - the
butter should be golden brown and
smell nutty. Remove from the heat
and set aside to cool slightly.
2 Mix the icing sugar, ground
almonds and flour in a large bowl.
Gently stir in the egg whites, then
gradually mix in the butter until
smooth. Cover and leave to rest
in the fridge for 1 hr.
3 Heat the oven to 200C/180C fan/
gas 6. Lightly butter a 12-rectangle
silicon baking tray and place on
a regular flat baking tray. Carefully
spoon the batter into the moulds,
then use a flat knife to scrape any
excess batter off the top. Sprinkle
over the flaked almonds, then bake
for 16-18 mins until firm to the
touch and golden.
4 Leave to cool for 10 mins before
carefully turning out onto a wire
rack to cool completely. Sieve over
a little icing sugar to serve. Will keep
in an airtight container for up to
three days.
PER SERVING 266 kcals • fat 19g • saturates 7g •
carbs 19g  sugars 15g • fibre .2g • protein 5g • salt 0.06g
White chocolate cookies
Bake a batch of these soft
American-style white chocolate
chip cookies. Leave to cool or eat
slightly warm with a scoop
of ice cream.
SERVES 10 PREP 10 mins
COOK 12 mins EASY V
120g unsalted butter, softened
85g light brown soft sugar
65g golden caster sugar
1 egg
1 tsp vanilla bean paste
180g plain flour
1/2 tsp bicarbonate of soda
180g white chocolate, broken
into chunks
1 Heat the oven to 180C/160C fan/
gas 4 and line two large baking sheets
with baking parchment. Beat the
butter and both sugars together in
a large bowl using an electric whisk,
or in a stand mixer until just
combined. Crack in the egg and
beat again. Stir through the vanilla,
flour, bicarb, chocolate chunks
and ^4 tsp fine sea salt.
2 Roll the mixture into 10 even-sized
balls between the palms of your
hands. Arrange over the prepared
baking sheets and bake for
10-12 mins until golden brown at
the edges. Leave to cool slightly
on the baking sheets, then transfer
to a wire rack and leave to cool
completely, or serve warm with
ice cream, if you like. Once cool,
will keep in an airtight container for
up to three days.
PER SERVING 319 kcals • fat 16g • saturates 10g •
carbs 39g  sugars 25g • fibre 1g • protein 4g • salt 0.34g
132 goodfood.com

goodfood.com 133
75g coconut oil, plus extra for the tin
250g gingernuts
250g vegan dark chocolate, finely
chopped
2 balls of stem ginger from a jar,
chopped, plus 2 tbsp of the syrup
handful of pistachios, shelled and
roughly chopped
crumbs (reserving 1 tbsp) and pulse
to combine. Tip the mix into the
prepared tin, press into an even
layer and chill until needed
2 Meanwhile, put the chocolate
in a heatproof bbwl with the ginger
syrup and the 1 tbsp coconut oil.
Slowly pour 150ml boiling water from
the kettle into the chocolate mixture,
whisking constantly until you have
a smooth ganache. (If a few lumps
remain, simply zap in the microwave
for 10 seconds until smooth.) Stir in
a large pinch of salt.
3 Pour the ganache over the biscuit
base and scatter with the stem ginger
pieces, pistachios and a sprinkle of
salt. Chill for at least 4 hrs until set,
then cut into 25 bite-sized squares.
Will keep covered and refrigerated
for up to three days. Remove from
the fridge 20 mins before serving
to soften up a little.
i Oil a 20 x 20cm brownie tin and
line with baking parchment. Tip the
gingemuts into a food processor
and blitz to crumbs. Melt the coconut
oil in a small pan over a low heat or	per serving ш kcals, fat 9g. saturates 6g
in a heatproof bowl in the micro wave,	carbs 13g • sugars 8g • fibre 1g • protein 1g •
then pour most of this over the	saftaig
< park chocolate, ginger
&pistachio squares
' -ffd cooking. is required to make
these vega n chocolate squares
st added with stem ginger,
’• ’	: .gingernut biscuits and pistachios.
SERVES 25 PREP 20 mins
NO COOK EASY V
шШ
baking


Flowerpot chocolate
chip muffins
MAKES 10 mini muffins PREP 10 mins
COOK 12-15 mins EASY V
3 tbsp vegetable oil, plus extra for
the tin
125g plain flour
1	tsp baking powder
25g cocoa powder
100g golden caster sugar
1	egg
100ml milk
150g milk chocolate chips
1 Heat the oven to 180C/160C fan/
gas 4. Lightly oil the inside of the
terracotta pots and place on a baking
tray. Put a paper mini muffin case in
the bottom of each pot.
2	Tip the flour, baking powder and
cocoa powder into a bowl and stir in
the sugar.
3	Crack the egg into a jug and whisk
with the milk and 3 tbsp oil. Pour this
over the flour mixture and stir in with
50g of the chocolate chips. Be careful
not to overmix, you want a loose but
still quite lumpy mixture. Spoon into
the pots up to three-quarters full. Put
4	Put the rest of the chocolate chips
in a small bowl and melt over a small
pan of gently simmering water (don’t
let the water touch the bowl), or put
in a microwave-proof bowl and heat
for 1 min until melted.
5	Spread the tops of the muffins with
the melted chocolate, then sprinkle
over the chocolate cake decorations
and add 2 rice paper wafer daisies to
each pot to serve. Will keep for up to
two days in an airtight container.
PER MUFFIN energy 215 kcals • fat 9g • saturates 4g •
carbs 28g • sugars 19g • fibre 1g • protein 4g • salt 02g
25g chocolate cake decorations such
in the middle of the oven and bake
as vermicelli sprinkles or chocolate-
coated popping candy
20 rice paper wafer daisies (these
come in packs of 12, so buy 2 packs)
10 mini terracotta pots (see below)
for 12-15 mins until risen and firm.
Transfer to a wire rack (still in the
pots) and leave to cool.
BAKE IN A POT
You will need mini terracotta
pots measuring 57mm wide and
50mm tall. Garden centres should
have good supplies. Be sure to
thoroughly wash and dry the pots
before using.
"'" ’ “ \ -  


134 goodfood.com
9
Double choc peanut
butter cookies
What could be better with a glass
of cold milk than a warm, gooey
peanut butter cookie? These
chocolatey treats have a bit of
texture, too, from chopped peanuts.
SERVES 12 PREP 20 mins
COOK 10 mins EASY V
100g unsalted butter, softened
100g light brown sugar
100g caster sugar
1	egg, beaten
150g self-raising flour
2	tbsp cocoa powder
200g milk chocolate, 150g chopped
into chunks and 50g melted
for drizzling
75g peanut butter (crunchy or
smooth is fine)
handful of salted peanuts, roughly
chopped
milk to serve, optional
1 Heat the oven to 180C/160C fan/
gas 4 and line two baking trays with
parchment. Using a food mixer or
electric whisk beat the butter and
sugar together until light and fluffy.
Add the egg and whisk to combine
then beat in the flour, cocoa powder,
x/4 tsp salt and chocolate chunks until
fully incorporated. Using a spoon
swirl the peanut butter through
the cookie dough.
2 Scoop the dough into 12 large
cookies onto the two trays, leaving
plenty of room between each cookie
as they’ll spread. Bake in the oven
for 9-10 mins - they should still be
a little soft and melty in the middle.
They will look underbaked but will
harden once cool. Drizzle over the
melted milk chocolate and sprinkle
with the chopped peanuts. Serve
with a cold glass of milk for dunking.
Will keep for up to three days in an
airtight container.
PER SERVING 328 kcals • fat 19g • saturates 9g •
carbs 36g • sugars 26g • fibre 2g • protein 6g •
salt 0.4g
goodfood.com 135
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Steak, beetroot, horseradish &
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Tomato & black bean taco
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Avocado & smoked salmon spelt
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Bucatini with mushrooms &
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Cheat's sausage larb 88
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Chicken tikka 59
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Coronation chicken pilaf 94
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Easy prawn green curry rice
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Fish & chips with coconut batter
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Ginger, chilli prawn & broccoli
stir-fry 23
Gnocchi fish pie 41
Grilled lobster tails with lemon
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Harissa salmon with zesty
couscous 26
Healthy bolognese 89
Herb-roasted rack of lamb with
butter bean dauphinoise 101
Hoisin mackerel pancakes 40
Honey chicken 94
Jerk-seasoned chicken pilaf 92
Jogaetang (Korean clam
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Lamb & quinoa burgers with
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Lamb & rosemary koftas 100
Lamb lollipops with smashed
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Lamb meatballs & green tahini
tabbouleh 98
Mango chutney & chicken
sliders 95
Miso steak with noodle salad 77
Next level spaghetti carbonara 53
One-pan chicken & spinach
pulao 63
Oyakodon 71
Oyster beef noodle bowl 76
Pastrami-style steak & mustard
mayo 76
Pork & apple burgers 85
Pork & crab 'ants climbing
trees' 86
Prawn & egg on toast 32
Prawn & kale coconut curry
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Prawn & salmon burgers with
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Quick honey & garlic pork
chops 22
Quick sushi bowl 38
Quick turkey couscous 27
Red pepper & anchovy
spaghetti 51
Roasted cod with zingy
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Rump steak74
Salmon & smacked cucumber
noodles 31
Seafood sharing platter 69
Skinny lamb biryani 57
Smashed chicken with
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Smoked salmon, dill & lemon
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Soba noodles with wasabi
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Sprouts with pork & peanuts 88
Steak burrito bowl 74
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136 goodfood.com
annd home
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''FOOD SERIES
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Teriyaki pork meatballs 84
Trout & radish ceviche40
Turkey schnitzel with rocket
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Turkish-style kebabs with tomato
chilli sauce 90
Turmeric, ginger & coconut
fish curry 35
Veal chops with spinach & green
pepper salsa 70
Vietnamese caramel trout 59
White fish with sesame
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VEGETARIAN MAINS
Aubergine teriyaki bowls 105
Avocado panzanella 43
Black bean & squash
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Broccoli & taleggio rigatoni 52
Cacio e pepe 20
Capon ata pasta 54
Charred broccoli, lemon &
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Chilli paneer skewers 111
Creamy broccoli gnocchi 18
Creamy mushroom & spinach
pasta 28
Creamy spinach & mushroom
penne 52
Cumin-spiced halloumi with
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Dhal with garam masala carrots 58
Fettuccine with walnut & sage
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Honey-sesame halloumi with
jalapeno yogurt & tabbouleh 110
Jerk halloumi burger 104
Kimchi sesame udon noodles 18
Korean-style fried cauli rice 114
Miso butter bean orzo 63
Mushroom mapo tofu 29
No-cook veggie fajitas 45
Ponzu tofu poke bowl 46
Sesame, halloumi & courgette
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Spiced chickpeas with poached
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Spiced egg flatbreads 24
Spiced falafel burgers 109
Spiced potatoes with poached
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Thai-inspired broccoli fried
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Tofu piccata 103
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Vegan
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Vegetarian and vegan recipes
Recipes that are labelled as vegetarian or vegan
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What our labels mean
EASY Simple recipes everyone can make,
even beginners.
MORE EFFORT These require a bit more skill.
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Helping you eat well
Our BANT-registered nutritionist analyses our
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amounts with the Reference Intake (Rl), the official
amount an adult should consume daily: Energy
2,000 kcals, Fat 70g, Saturates 20g, Carbohydrates
260g, Sugars 90g, Protein 50g, Salt 6g (please
note, RIs for total fat, saturates, sugar and salt are
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We do not nutritionally analyse book extracts, and
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goodfood.com 137
2 large eggs
1 large egg yolk
100g caster sugar
2 tsp high-grade matcha
125g plain flour, plus extra for
dusting
5g baking powder
110g clarified butter or ghee, plus
extra forthetin
2 tsp honey
MAKES 24 PREP 20 mins plus
overnight chilling COOK 10 mins
MORE EFFORT V
138 goodfood.com
These tempting little
cakes are a winning mix
of sweet flavours with
a twist of green tea
Matcha madeleines
1 In a large mixing bowl, whisk
together the eggs, egg yolk, sugar,
matcha and y2tsp sea salt until
foamy. While whisking, gradually
sift in the flour and baking
powder, making sure there are no
lumps. Warm the clarified butter
and honey in a pan over a low heat
for 1-2 mins and gently pour into
the madeleine mixture, stirring
constantly. Cover the mixture and
chill for a few hours or overnight.
2 Heat the oven to 220C/200C
fan/gas 7. Butter and flour the
madeleine tins (you don’t need to
do this if the moulds are silicone).
Transfer the mixture to a piping
bag. Half fill each hole in the
mould. Bake for 3 mins, then
reduce the temperature to
180C/160C fan/gas 4 and cook
for a further 4-5 mins until the
madeleines are golden brown and
puffed. Remove from the tins
immediately and serve.
PER MADELEINE 88 kcals fat 5g saturates 3g
carbs 9g • sugars 4g • fibre none protein 1g •
salt 0.1g

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