Week 4
13th - 20th August

 

BQQ Chicken Pizza.webp

BBQ Chicken Pizza

 

Ingredients

For the base

  • 250g wholemeal flour , plus a little for kneading if necessary

  • 1 tsp instant yeast

  • ¼ tsp salt

  • 1 tbsp rapeseed oil , plus extra for greasing

 

For the topping

  • pack of 3 peppers

  • 1 large onion

  • 1 tbsp rapeseed oil

  • 1 tsp fennel seeds

  • 2 tbsp barbecue sauce

  • 2 tbsp tomato purée

  • 1 large skinless chicken breast fillet (about 225g), diced

  • 175g baby plum tomatoes , quartered

  • 50g Applewood smoked cheese , grated

 

Method:

  • STEP 1

    Heat oven to 220C/200C fan/gas 7. Tip the flour into a mixer with a dough hook, or a bowl. Add the yeast, salt, oil and 200ml warm water then mix well to a very soft dough. Knead in the food mixer for about 5 mins, but if making this by hand, tip onto a work surface and knead for about 10 mins. The dough is sticky, but try not to add too much extra flour. Leave in the bowl and cover with a tea towel while you halve and slice the peppers and onions. There is no need to prove the dough for a specific time, just let it sit while you make the topping.

  • STEP 2

    For the topping: toss the peppers and onions with the oil and fennel seeds then roast for 15 mins. Meanwhile mix the barbecue sauce and tomato purée with 5 tbsp water.

  • STEP 3

    Take the dough from the bowl and press into the base and up the sides of an oiled 25x35cm Swiss roll tin. Don’t knead the dough first otherwise it will be too elastic and will keep shrinking back. Spread with two thirds of the barbecue sauce mix then add the remainder to the chicken and toss well to coat it.

  • STEP 4

    Take the roasted pepper mixture from the oven and spread on top of the pizza. Scatter over the tomatoes then evenly spoon on the barbecue chicken. Scatter with the cheese and bake for 15 mins. Serve with a salad or healthy coleslaw.

Spinach, Sweet Potato & Lentil Dhal

Ingredients

  • 1 tbsp sesame oil

  • 1 red onion, finely chopped

  • 1 garlic clove, crushed

  • thumb-sized piece ginger, peeled and finely chopped

  • 1 red chilli, finely chopped

  • 1½ tsp ground turmeric

  • 1½ tsp ground cumin

  • 2 sweet potatoes (about 400g/14oz), cut into even chunks

  • 250g red split lentils

  • 600ml vegetable stock

  • 80g bag of spinach

  • 4 spring onions, sliced on the diagonal, to serve

  • ½ small pack of Thai basil, leaves torn, to serve

Method:

STEP 1​

Heat 1 tbsp sesame oil in a wide-based pan with a tight-fitting lid.

STEP 2

Add 1 finely chopped red onion and cook over a low heat for 10 mins, stirring occasionally, until softened.

STEP 3

Add 1 crushed garlic clove, a finely chopped thumb-sized piece of ginger and 1 finely chopped red chilli, cook for 1 min, then add 1½ tsp ground turmeric and 1½ tsp ground cumin and cook for 1 min more.

STEP 4

Turn up the heat to medium, add 2 sweet potatoes, cut into even chunks, and stir everything together so the potato is coated in the spice mixture.

STEP 5

Tip in 250g red split lentils, 600ml vegetable stock and some seasoning.

STEP 6

Bring the liquid to the boil, then reduce the heat, cover and cook for 20 mins until the lentils are tender and the potato is just holding its shape.

STEP 7

Taste and adjust the seasoning, then gently stir in the 80g spinach. Once wilted, top with the 4 diagonally sliced spring onions and ½ small pack torn basil leaves to serve.

STEP 8

Alternatively, allow to cool completely, then divide between airtight containers and store in the fridge for a healthy lunchbox.

Did you know?

Spinach is an extremely nutrient-rich vegetable. It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium.

Mushroom & Chickpea Burgers

Ingredients:

  • 1 tbsp olive oil

  • 250g chestnut mushroom , finely chopped

  • 2 garlic cloves , crushed

  • 1 bunch spring onions , sliced

  • 1 tbsp medium curry powder

  • zest and juice ½ lemon

  • 400g can chickpea , rinsed and drained

  • 85g fresh wholemeal breadcrumb

  • 6 tbsp 0% Greek yogurt

  • pinch ground cumin

  • 2 mixed-grain muffins or rolls, toasted and halved

  • 2 plum tomatoes , sliced

  • handful rocket leaves

Method:

  • STEP 1

    Heat 1 tsp oil in a non-stick frying pan and cook the mushroom, garlic and spring onion for 5 mins. Mix in the curry powder, lemon zest and juice and cook for 2 mins or until mixture looks quite dry. Tip out onto a plate to cool slightly.

  • STEP 2

    Use a potato masher or fork to mash the chickpeas in a bowl, leaving a few chunky pieces. Add the mushroom mix and the crumbs, then shape into 4 patties. Fry in the remaining oil for 3-4 mins on each side until crisp and browned.

  • STEP 3

    Mix the yogurt with the cumin. Place half a muffin on each plate, then spread with the yogurt. Top with the burgers, a few slices of tomato and a little rocket.

Did you know?

 

Chickpeas are a very healthy food. They are high in vitamins, minerals, fiber and protein. These characteristics are responsible for most of their health benefits, which range from weight management to blood sugar control

Chicken & Leek Potato Pie

Ingredients:

Method:

STEP 1​

Heat oven to 200C/fan 180C/gas 6. Chop the parsnips and potatoes into chunks, then boil for 15 mins until tender. Drain, reserving the water, then mash with a little seasoning.

STEP 2

Cut chicken into small chunks, then toss in the cornflour. Heat the oil in a large pan, add the leeks, then fry for 3 mins until starting to soften. Add the chicken and 200ml water from the potatoes, then bring to the boil, stirring. Reduce the heat, then gently simmer for 10 mins, until the chicken is just tender. Remove from the heat, then stir in the lemon zest, parsley, crème fraîche and mustard.

STEP 3

Divide the chicken filling between four 300ml pie dishes. Spoon over the mash and spread roughly with a fork to seal in the filling. Bake for 25 mins until the topping is crisp and golden.

Did you know?

Leeks are rich in flavonoids, especially one called kaempferol. Flavonoids are antioxidants and may have anti-inflammatory, anti-diabetic, and anticancer properties, as well as other health benefits.

 

Vegetarian enchiladas

Ingredients:

  • 1 tsp olive oil

  • 2 onions, chopped

  • 280g carrots, grated

  • 2-3 tsp chilli powder (mild or hot, according to your taste)

  • 2 x 400g cans chopped tomatoes

  • 2 x 400g cans pulses in water, drained (we used mixed beans and lentils)

  • 6 small wholemeal tortillas

  • 200g low-fat natural yogurt

  • 50g extra-mature cheddar cheese (or veg alternative), finely grated

Method:

 

  • STEP 1

    Heat the oil in a large frying pan. Cook the onions and carrots for 5-8 mins until soft – add a splash of water if they start to stick. Sprinkle in the chilli powder and cook for 1 min more. Pour in the tomatoes and pulses and bring to the boil. Turn down the heat and simmer for 5-10 mins, stirring occasionally, until thickened. Remove from the heat and season well.

  • STEP 2

    Heat grill to high. Spread a spoonful of the bean chilli over a large ovenproof dish. Lay each tortilla onto a board, fill with a few tbsp of chilli mixture, fold over the ends and roll up to seal. Place them into the ovenproof dish. Spoon the remaining chilli on top.

  • STEP 3

    Mix the yogurt and grated cheese together with some seasoning, and spoon over the enchiladas. Grill for a few mins until the top is golden and bubbling. Serve with a green salad.

 

Easy Blueberry Muffins

Ingredients:

  • 100g unsalted butter softened, plus 1 tbsp, melted, for greasing

  • 140g golden caster sugar

  • 2 large eggs

  • 140g natural yogurt

  • 1 tsp vanilla extract

  • 2 tbsp milk

  • 250g plain flour

  • 2 tsp baking powder

  • 1 tsp bicarbonate of soda

  • 125g pack blueberries (or use frozen

Method:

.

  • STEP 1

    Heat oven to 200C/180C fan/gas 6 and line a 12-hole muffin tin with paper cases. Beat the butter and caster sugar together until pale and fluffy. Add the eggs and beat in for 1 min, then mix in the yogurt, vanilla extract and milk. Combine the flour, baking powder and bicarb in a bowl with ¼ tsp fine salt, then tip this into the wet ingredients and stir in. Finally, fold in the blueberries and divide the mixture between the muffin cases.

  • STEP 2

    Bake for 5 mins, then reduce oven to 180C/160C fan/gas 4 and bake for 15-18 mins more until risen and golden, and a cocktail stick inserted into the centre comes out clean.

  • STEP 3

    Cool in the tin for 10 mins, then carefully lift out onto a wire rack to finish cooling. Will keep for 3-4 days in an airtight container – after a day or two, pop them in the microwave for 10-15 secs on high to freshen up.

Did you know?

The blueberry is one of the only foods that is truly naturally blue in colour. The pigment that gives blueberries their distinctive colour—called anthocyanin—is the same compound that provides the blueberry's amazing health benefits.


 

 
spinach-sweet-potato-and-lentil-dhal.webp
Mushroom and Chickpea Burger.webp
Chicken and leek pie.webp
Vegetatian Enchiladas.webp
Blueberry muffin.jpg