Recipes

Thai Green Chicken Curry

This recipe is adapted from Reddy's (2008) Low GI Thai Green Chicken Curry and the guidelines on the Thai Green Curry paste packaging. To reduce the GI, halve the Coconut milk, which also makes the curry less creamy and more thicker. The Thai Green Curry Paste, Chicken Stock, and Fish Sauce are the largest contributors of added salt to this recipe. The Thai green curry paste is also accounts for one-third of the added sugar and almost half of the saturated fats. Being able to flavour the curry yourself will help to reduce the baddies from this dish.

Allergens: fish (optional fish sauce).

Nutritional information - per serving: Energy 2484kJ/593kCal, 29.8g Fat (15.2g saturated), 29.0g Carbohydrates (9.7g sugar), 5.8g Fibre, 52.7g Protein, 3514.9mg Salt.

Serves: 4.

Total cooking time: 45 minutes.

Cost of Ingredients: £2.40 per serving [as at 4 August 2017].

Ingredients:

• 15ml (1 tablespoon) vegetable oil;
• 150g (1 large) Onion, finely chopped;
• 50g (2 medium) Green chillies, thinly sliced;
• 100g (4-6 tablespoons) Thai Green curry paste, to tase;
• 15g (1 stalk) Lemongrass, crushed [do not slice/chop];
• 600g Chicken breasts or thigh fillets, thinly sliced;
• 500ml (1 pot) Hot Chicken Stock;
• 400ml (1 can) Coconut milk;
• 200g Brown Basmati rice;
• 250g Green beans or (mangetout), sliced;
• 10g (2-3 tablespoons) Fresh Coriander, chopped;
• 15ml (1 tablespoon) Fish Sauce, optional to taste.

Method:

1. Heat the oil in a large, heavy-based frying pan or wok, meanwhile chop the onions and chillies.
2. Add onion and chillies and cook gently for five minutes; Use this time to slice the chicken.
   
3. Add lemongrass and chicken and cook, stirring frequently, for a further five minutes, until the chicken is cooked.
4. Add curry paste and cook, stirring frequently, for two minutes.
5. RICE: Bring a large saucepan of water to boil. Add the rice and return the water to the boil. Stir, then reduce the heat and simmer for 11 minutes. Drain and let stand for two minutes.
6. CURRY: Add diluted stock and coconut milk and bring to the boil. Reduce heat and simmer for 15 - 20 minutes, until the chicken is tender.
7. GREENS: Meanwhile, bring a separate saucepan of water to the boil. Add the green beans and cook for 6 - 8 minutes, then drain. Chop the coriander. Remove lemongrass from the curry and stir in the beans and most of the coriander.
8. Serve: Prepare the serving plate with a bed of rice and the greens. Spoon the curry onto the bed of rice and sprinkle with the remaining coriander.
   

Chicken Fajitas

Fajitas is a dish from Northern Mexico that is typically served sizzling on a skillet. This variation is adapted for a modest home cooked meal, to keep the flavour, but using more regular utensils.

Allergens: Wheat gluten (Tortilla).

Nutritional information - per serving: Energy 2835kJ/676kCal, 26.39g Fat (4.91g saturated), 53.95g Carbohydrates (12.07g sugar), 11.51g Fibre, 50.33g Protein, 4067mg Salt.

Serves: 4.

Total time: 35 minutes.

Cost of Ingredients: £2.47 per serving [as at 8 December 2017].

Ingredients:

• 30ml (2 tablespoon) frying oil;
• 500g boneless chicken breast;
• 1 large onion;
• 30g Old El Paso Roasted Tomato & Pepper (Medium) Seasoning Mix for Fajitas.
  
• 1 large red and green pepper;
• 8 medium-sized mushrooms (optional);
  
• 8 x 20cm [8"] Wholemeal Tortillas;
• Salsa to taste;
• Guacamole (2 x Avocados, 1 x level teaspoon salt).

Preparation [20 min]:

• Slice the chicken breast into thin strips.
• Thinly slice the onion.
• Slice the peppers.
• Peel, pit and mash the avocados; sprinkle the salt and mix to make guacamole.
  

Method [15 min]:

1. Heat a heavy based frying pan until very hot, add a splash of oil, and stir-fry the chicken for approximately 5 minutes until well browned.
2. Tortillas: Heat a dry non-stick frying pan on medium heat for about 6 minutes.
3. Add the sliced onion and seasoning mix, turn the mixture well to evenly spread the seasoning, and fry fora further 2-3 minutes.
4. Add the peppers (and mushrooms).
5. Sizzle away for a further 3-4 minutes, tossing until the chicken is browned and cooked through, keeping the vegetables crunchy.
   
6. Tortillas: Place on the heated dry frying pan for 40 seconds each side. Store the tortillas in a Tortilla Pot (or tea towel) until serving.
   

Serve:

1. Lay a heated tortilla flat on a serving plate.
2. Spread the guacamole generously into the middle of the tortilla along the a diameter.
3. Spoon the filling into the middle the tortilla and top with the salsa (plus additional garnish if desired).
4. Fold both the sides over the bottom and eat with your fingers.
   

Hints and tips:

• Tortillas could be heated by wrapping in foil and placed in a pre-heated oven at 180°C (350°F/Gas mark 4) for 10 minutes.
• For the real Mexican experience serve sizzling hot from the skillet for all to share.
• Don't overfill your tortilla or it won't fold properly!
  

Rack of Lamb

Hussey (2008) presents a recipe for Lamb Ribs, however the portion size is very large when the kilojoules are counted. Hence the serving size has been revised. The ingredients are the same, however the method has been altered for the non-professional in home-kitchen. Some ingredients require substitution to reduce the fat content.

Allergens: Dairy, wheat gluten.

Nutrition facts (per serving): Energy 2731kJ/656kCal, 240g Fat (16.9g saturated), 8.1g Carbohydrates (2.3g sugar), 1.3g Fibre, 76.6g Protein, 1232mg Salt.

Serves: 6.

Preparation time: 15 minutes.

Cooking time: 0 hour 55 minutes.

Cost of ingredients: £3.47 per serving [as at 10 August 2017].

INGREDIENTS:

(Hussey, 2008)

• 2 shallots, chopped finely;
  
• 3 large garlic cloves, diced;
  
• 50g Parmesan, freshly grated;
• 2 bunches thyme;
  
• 1 bunch flat-leaf parsley, chopped finely - it needs to stick to the lamb, so the smaller the better;
• 50g single or double cream;
• 100g soft butter;
• 100g breadcrumbs (run a few slices of bread through a blender rather than buying it in a bag);
• 1 medium-sized free-range egg;
• 3 tbsp mustard;
• 2 tbsp cooking oil;
• 1kg rack of lamb with long ribs - ask the butcher to divide it into two halves and remove the backbone;
• Salt and freshly ground pepper (for taste only);
• Garnish (personal choice).
  

PREPARATION:

1. Peel and chop the Garlic and Shallot.
   
2. Extract the leaves and soft stems from the thick stalks of the Thyme and Parsley - mix into the shallot and garlic.
3. Grate the parmesan cheese into the herb mix.
   

METHODS:

1. Lamb: Preheat the oven at 200°C.
   
2. Herb Mix: Mix the Parmesan, thyme and parsley, half of the breadcrumbs, shallots and garlic into a mixer and chop.
   
3. Herb Mix: Pour into a pan with the cream and 60g butter. Stir over a low heat. Leave to cool.
4. Lamb: "Heat the oil in a roasting tin and brown the rack of lamb on all sides on a high heat to seal in the flavour. Season with salt and put into a preheated oven (200ºC) for about 10 minutes, then take out" (Hussey, 2008).
5. Herb Mix: "Transfer the herb mixture to a bowl and work in the leftover breadcrumbs plus half of the remaining butter (20g) and egg with your fingers until it's paste-like."
6. Mustard butter: In a separate bowl, mix the mustard with the remaining 20g of butter.
7. Combine: Spread the mustard butter over the mean, then cover evenly with the herb mixture to form the crust.
8. Cooking: Turn oven up to 220ºC, return the meat and cook for a further 10 minutes (rare) / 15 minutes (medium). Leave to rest for 5 minutes, cut each half into into three rib portions and serve. (Hussey, 2008).
9. "Serve with blanched vegetables drizzled in olive oil. (Hussey, 2008)."
   

HINTS:

Hussey (2008) suggests that "when cleaning the ribs, use the back of a sharp knife to remove any bits. Try wrapping the exposed bone in silver foil to keep it from scorching."

REFERENCES:

Hussey, M., 2008. Rustle up a rack of lamb. [printed edition] WebSite www.ShortList.com [Accessed 2008].

Honey-glazed Salmon with Herby Couscous salad

Allergens: Soya, fish.

Nutrition facts (per serving): Energy kJ/kCal, __._g Fat (__._g saturated), _._g Cabohydrates (_._g sugars), _._g Fibre, __._g Protein, ____mg Salt.

Serves: 4

Total preparation + cooking time: 0 hour 35 minutes.

Cost of ingredients: £_.__ per serving [as at dd mmm ccyy].

INGREDIENTS:

• 200g couscous,
• 400ml cold water,
• 2 tbsp clear honey,
• 3 tbsp light soy sauce,
• 2 Salmon fillets,
• 250g asparagus,
• 2 red peppers, deseeded and finely sliced,
  
• 2 tbsp mustard seeds, toasted,
• zest of 1 lemon,
• ½ teaspoon oil,
• bunch of mint leaves, chopped,
• bunch of flat leaf parsley, chopped.
  

METHODS:

1. Place the couscous in a bowl, pour over 400ml cold water, and soak for 10 minutes.
2. Meanwhile, mix together the honey and soy sauce in a shallow dish, then add salmon fillets. Cover and leave in the fridge for 15 minutes.
3. Steam or griddle the asparagus. Fork through the couscous to separate the grains and mix the asparagus, peppers, mustard seeds and lemon zest.
4. Heat 1 tbsp of oil in a non-stick frying pan, add the fish and cook over a medium heat for 3-4 minutes each side, adding the marinade for the final minute.
5. Stir the herbs into the couscous and divide between 4 plates.
6. Serve the salmon on top and drizzle over any pan juices.
   

Trout with Wild Garlic and mashed potato

Wild garlic is more potent than regular supermarket versions and is great in salads, soups, or mashed potato. (Hussey, 2008). Below is my twist on Hussey's (2008) recipie, and pictured is the result of my first attempt.

Total cooking time: 1 hour 20 minutes.

Serves: 4

Cost of ingredients: £3.81 per person [23 July 2017]

INGREDIENTS:

(Hussey, 2008)

• 4 x 180g (medium-sized) floury sweet potatoes;
• 200ml water [substituted from 100ml milk];
• 2 bunches of wild garlic [substitute with a bulb of garlic cloves if necessary];
• 90g double cream cheese (add a bit of double cream to Philadelphia if you can't find any) [Reduced from 100g];
• Grated nutmeg;
• Pepper for seasoning;
• 4 trout, gutted (freshwater trout is better, but sea trout also works);
• 4 strips of silver foil, big enough to wrap the trout in;
• 5g butter to line the foil,
  
• Kitchen string for tying.
• 4 tbsp toasted flaked almonds [increased from 2 tbsp];
• 1 lemon sliced into chunks.

PREPARATION (10 minutes):

• Peel and cut the potatoes into rough chunks.

METHOD:

(Hussey, 2008)

1. "Cook the potatoes in the water for about 20 minutes until soft.
2. "Chop a handful of garlic leaves" for use later with the mash.
   
3. "While cooking, lay four pieces of string over each strip of buttered foil, followed by a leaf of wild garlic." "Season the trout"
4. "When the potatoes are ready, mash them with the cream cheese, nutmeg and seasoning."
5. Add the chopped garlic leaves to the mash.
6. "Preheat the oven to 200ºC."
7. "Stuff the trout cavity with the mash. Lay them across the string and leaves you prepared. Place another garlic leaf in the line with the leaves underneath. Tuck the garlic under to form a parcel. Bring the string round the fish and toe - creating four individual parcels."
8. "Once you've prepared your trout parcels, wrap them in silver foil and place on a baking tray.
9. Oven cook for 30 minutes.
10. While cooking prepare some vegetables and/or salad of your choice to accompany the main meal.
    
11. While cooking slice the lemon into chunks.
    
12. Scatter the toasted almond flakes over the trout and garnish with the lemon chunks, and serve.
    

HINTS:

Hussey (2008) suggests that "for maximum flavour, make sure the foil is tightly sealed so none of the flavours can escape."

REFERENCES:

Hussey, M., 2008. Treat a trout with garlic. [printed edition] WebSite www.ShortList.com [Accessed 2008].