Turkey Chilli & Rice

INGREDIENTS

2 teaspoons olive oil
1 Onion, chopped
3 garlic cloves, minced
1 medium red pepper, chopped
450g extra lean turkey or chicken mince
1 tablespoon Chilli Powder
2 teaspoons ground cumin
1 teaspoon dried oregano
1/4 teaspoon cayenne pepper
1/2 teaspoon salt, plus more to taste
2 tins (400g) of chopped tomatoes
1 1/4 cups chicken stock
2 tins dark red kidney beans, rinsed and drained
2 (200g) tins of sweet corn, rinsed and drained
For topping:

cheese, avocado, tortilla chips, cilantro, sour cream

INSTRUCTIONS

Using a large pan heat the oil over a medium heat. Add the onion, garlic and red pepper and saute for 5-7 minutes, stirring frequently.

Add the minced chicken or turkey to the pan until cooked through then add the chilli powder, cumin, oregano, cayenne pepper and salt, stirring well.

Add the tomatoes, stock, kidney beans and sweetcorn. Bring to the boil, then reduce the heat and simmer for 30-45 minutes or until the chilli thickens and
flavours come together. Taste and season as required.

Makes six servings, about 1 1/2 cups each

Katsu Curry & Rice

INGREDIENTS

4 skinless chicken breasts
1 large egg, beaten
8 tablespoons finely crushed cornflakes or panko crumbs
2 garlic cloves, crushed
1-2 tablespoon Korma paste
1 tablespoon soy sauce
4 tablespoons ketchup
2 tablespoons honey
2 tablespoons cornflour

INSTRUCTIONS

Begin by preheating your oven to 200°C/400°F/gas 6.

Dip the chicken in the egg, then coat evenly in the cornflakes or crumbs. Arrange the chicken spaced out on a non-stick baking tray and cook for 15-20 mins or until cooked through.
Add the remaining ingredients in a pan with 500 millilitres of water and heat, stirring constantly until boiling and starting to thicken.

Cover the pan, reduce to a simmer and cook for a further 5 minutes.

Divide the sauce between 4 plates, slice the chicken breasts and arrange on top of the sauce.

Serve with fluffy Jasmin rice, garnished with soya beans and finely sliced red chilli.

Grilled Salmon, New Potatoes & Broccoli

INGREDIENTS

700 grams of salmon fillets
1 teaspoon of lemon pepper
1 clove of garlic, crushed
1 teaspoon of salt
5 tablespoons of soy sauce
100 grams of brown sugar
5 tablespoons of water
2 tablespoons of vegetable oil
1 lemon, juiced

INSTRUCTIONS

To make the marinade, combine the lemon pepper, garlic, soy sauce, sugar, water and vegetable oil and mix well until the sugar is dissolved. Place the fillets in a sealable bag with the marinade and shake the bag so that the fish becomes coated in the sauce. Leave the fish to marinate in the fridge for at least 2 hours so it has time to soak up the flavour.

Preheat the grill to a medium heat, place the salmon on a baking tray and discard the marinade. Grill the salmon for around 8 minutes per side, or until it has charred slightly and the fish flakes easily with a fork. Remove from the oven, squeeze the lemon juice over the fish for some added freshness and serve.

BBQ Turkey Burger & Sweet Potato

INGREDIENTS

Burgers
450g (1lb) Turkey Mince
½ cup crumbled feta cheese
1 tablespoon milk
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh mint
½ teaspoon fine grain salt
⅛ teaspoon ground black pepper

Sauce
170g (6oz) plain Greek yogurt
1 tablespoon lemon juice
1 garlic clove, minced
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh mint
½ teaspoon fine grain salt

INSTRUCTIONS

In a large bowl combine the turkey, feta cheese, mint, milk, parsley, salt, and pepper.

Using your hand’s mix until thoroughly until combined.

Divide the meat mixture into 4 parts and shape into your burgers. Throw the turkey burgers on the grill and cook for five minutes covered.
Flip and continue to cook, covered, for 3-5 minutes more.

To make the yogurt sauce combine all ingredients in a small bowl. Take a taste and adjust seasoning if needed.

Serve burgers with a dollop of sauce on the side, a nice fresh salad or throw them in a bun.

Chickpea Curry & Rice

INGREDIENTS

1 medium chilli pepper, cut into thirds
4 large cloves garlic
1 2 inch piece fresh ginger, peeled and coarsely chopped
1 medium yellow onion, chopped
6 tablespoons canola or grapeseed oil
2 teaspoons ground coriander
2 teaspoons ground cumin
½ teaspoon ground turmeric
500 grams no-salt added tinned chopped tomatoes (including juice)
¾ teaspoon rock salt
2 x 400 gram tin chickpeas, rinsed
2 teaspoons garam masala
Fresh cilantro for garnish

INSTRUCTIONS

Add the pepper garlic and ginger together in a food processor and pulse until minced, if you need to, scrape down the sides and pulse again.

Add the onion and pulse again until finely chopped but not puréed and watery. Over a medium-high heat, heat the oil in a frying pan. Add the onion mixture to the pan and cook, stirring occasionally, until softened, add coriander, cumin and turmeric and cook, stirring, for a further 2 minutes.

Meanwhile, pulse tomatoes in the food processor until fine then add to the pan along with the salt.

Reduce heat to a simmer and cook, stirring occasionally, for 4 minutes. Add chickpeas and garam masala, reduce heat to a gentle simmer, cover and cook, stirring occasionally for a further 5 minutes.

Serve topped with cilantro, if desired.

Italian Meatballs & Pasta

INGREDIENTS

300 grams extra lean beef mince
1 teaspoon olive oil
2 small onions
80 grams celery
4 cloves garlic
400 g ram tin chopped tomatoes
20 grams sun dried tomato paste
8 grams soft brown sugar
Pinch dried oregano
225 grams fusilli

INSTRUCTIONS

Grind the lean beef mince with a pestle and mortar until it forms a paste like consistency. Coat a non-stick fry-pan with olive oil, chop the onion and celery finely and fry gently until translucent.

Chop or mash 2 cloves of the garlic and add to the pan. Fry for another 2 mins, then take off the heat.

Blend the chopped tomatoes, tomato paste and sugar with a little water. Then add the onion/celery/garlic mix and blend further.

Add 1 finely chopped garlic clove and the oregano to the beef mince. Mix well and form into balls.

Fry the meatballs in olive oil on a medium to high heat, browning on all sides. As soon as they have enough colour, add the sauce in the pan and turn the heat right
down to a gently simmer. Season with salt and pepper to taste.

Cook the pasta as per packet instruction and serve with the cooked meatballs and sauce.

Chicken & Leek Pie

INGREDIENTS

Spray olive oil
2 leeks finely sliced
2 cloves garlic crushed
2 skinless chicken breasts cubed
1 tablespoon flour
100 millilitres half-fat crème fraîche
150 millilitres chicken stock
70 grams ciabatta torn into pieces
Small flat-leaf parsley chopped
Cooked green beans to serve

INSTRUCTIONS

Begin by preheating your oven to 180°C/350°F/gas 4.

Heat a little olive oil in a frying pan, and fry the leeks for 5 minutes until softened. Add the garlic, fry for a minute, then add the chicken and fry for another 5 minutes.
Stir in the flour, crème fraîche and the stock, season, and bring to a simmer.

Cook for a few minutes until the sauce thickens.

Blitz the ciabatta in a small blender to make coarse breadcrumbs.

Stir the parsley into the filling and spoon into 4 individual pie dishes, scatter over the breadcrumbs and bake for 20-25 minutes until the tops are golden and crisp.
Serve with the green beans if desired.