Courgetti with Seared Chicken Strips
Balsamic Glazed Chicken & Vegetable Traybake
Greek Lemon Roast Chicken & Potatoes
Chinese Chicken Dumplings with Egg-Fried Rice
Chicken with Lime & Ginger Mayo
Lemony Chicken & Mozzarella Parcels
Steak Tagliata with Roasted Swede ‘Chips’
Koftas On Green Herbs with Tomato Rice
Spring Chicken & Herb Casserole
Tunisian Spiced Lamb with Quinoa Salad
Spicy Pork Burgers with Stir-Fried Kale
Gammon, Spinach & Potato Stacks
Pan-Fried Duck Breasts with Rosti & Port & Blueberry Sauce
COURGETTI
WITH SEARED CHICKEN STRIPS
Spiralized vegetables are a healthy and slimming alternative to pasta and have the advantage of being gluten-free. For the best results, use a spiralizer, julienne peeler or mandolin slicer rather than a potato peeler, which will peel long thin lengths from the courgettes (zucchini) but give you much thicker ribbons.
SERVES 4
PREP: 10 MIN
COOK: 30 MIN
4 large courgettes (zucchini), trimmed
2 tbsp olive oil
4 x 110g/4oz skinned, boneless chicken breasts
2 red or yellow (bell) peppers, deseeded and thinly sliced
juice of 2 lemons
210ml/7fl oz (scant 1 cup) onion-free chicken stock
225g/8oz baby plum tomatoes, quartered
a small bunch of parsley, finely chopped
salt and freshly ground black pepper
1. Spiralize the courgettes lengthways using blade C, if you have a spiralizer. Alternatively, use a julienne peeler or a mandolin slicer. Set aside.
2. Heat the oil in a frying pan (skillet) and place over a medium heat. Add the chicken breasts to the hot pan and cook for about 15 minutes, turning halfway through, until golden brown and thoroughly cooked all the way through. Remove from the pan.
3. Add the peppers to the pan and cook for about 5 minutes until tender. Add the lemon juice and stock and bring to the boil. Reduce the heat and stir in the tomatoes and half the parsley. Simmer gently for 5–10 minutes until the sauce reduces and thickens.
4. Cut the chicken into thin slices and return to the pan with the courgettes and remaining parsley. Cook for 1–2 minutes until the courgettes are just tender but still retain their shape.
5. Season to taste with salt and pepper and serve immediately.
OR YOU CAN TRY THIS…
. Instead of chicken, add grilled (broiled) prawns (shrimp) to the courgetti.
. For a more concentrated flavour, add a glug of dry white wine with the stock.
. A pinch of dried chilli (hot pepper) flakes makes the dish more spicy.
. Chopped coriander (cilantro), chives or basil can be substituted for the parsley.
LEMONY CHICKEN SOUVLAKI
This classic Greek dish is really easy to make and tastes so good. Serve it with green vegetables, such as courgettes (zucchini), kale or green beans, or a Greek salad of tomatoes, cucumber and feta.
SERVES 4
PREP: 15 MIN, PLUS STANDING
COOK: 30 MIN
1 tsp fennel seeds
a good pinch of dried oregano
1 tsp olive oil
grated zest and juice of 1 lemon
500g/1lb 2oz chicken breast fillets, cut into chunks
8 thick woody sprigs of rosemary, most of the leaves removed
2 tbsp chopped parsley
lemon wedges, to serve
FOR THE LEMON ROAST POTATOES:
450g/1lb Charlotte potatoes, halved
2 sprigs of rosemary
a few sprigs of thyme or oregano
olive oil, for drizzling
juice of 1 lemon
salt and freshly ground black pepper
1. Preheat the oven to 200°C, 400°F, gas mark 6.
2. First prepare the lemon roast potatoes: put the potatoes in a roasting tin (pan) and tuck the herbs in around them. Drizzle with plenty of olive oil and pour the lemon juice over them. Season with salt and pepper. Roast in the preheated oven for about 30 minutes until tender and golden brown.
3. Meanwhile, crush the fennel seeds in a pestle and mortar and stir in the oregano, olive oil, and lemon zest and juice. Add the chicken and stir in the lemony mixture until it’s coated all over.
4. Thread the chicken onto the sprigs of rosemary (or wooden skewers that have been soaked in water for 30 minutes to prevent them burning). Cover and set aside for 10 minutes.
5. Cook the chicken under a preheated hot grill (broiler) or over hot coals on a barbecue for 10 minutes, turning occasionally, until golden brown and cooked right through.
6. Serve the chicken, sprinkled with chopped parsley, accompanied by the lemon roast potatoes. Squeeze the lemon wedges over the top.
OR YOU CAN TRY THIS…
. Use turkey breast instead of chicken.
. Use largish new potatoes instead of Charlotte potatoes.
. Serve with boiled rice instead of potatoes.
. Remove the cooked chicken from the rosemary stems and roll up with some salad leaves, tomatoes and tzatziki in a cornmeal wrap.
SPICY CHICKEN BURGERS
Everyone loves burgers and these healthy spiced chicken ones make a great family supper. If you can’t find any minced (ground) chicken in your local supermarket or butcher’s, use skinned, boned chicken breasts and blitz in a food processor or blender.
SERVES 2
PREP: 15 MIN, PLUS CHILLING
COOK: 10-12 MIN
500g (1lb 2oz) minced (ground) lean chicken
½ tsp ground cumin
grated zest of 1 lemon
a few sprigs of coriander (cilantro), chopped
a handful of mint, chopped
1 tbsp tomato paste
a dash of harissa paste
olive oil, for cooking
4 gluten-free burger buns or bread rolls
a few rocket (arugula) leaves
1 large beefsteak tomato, sliced
salt and freshly ground black pepper
FOR THE ROCKET (ARUGULA) TZATZIKI:
250g/9oz (1 cup) 0% fat Greek yoghurt
juice of ½ small lemon
4 tbsp chopped fresh coriander (cilantro)
¼ cucumber, diced
30g/1oz wild rocket (arugula), finely chopped
1. Mix the chicken mince, cumin, lemon zest, chopped herbs and tomato paste in a bowl. Add a touch of harissa – it’s very hot so don’t overdo it. Season with salt and pepper.
2. Divide the mixture into 4 portions and, using your hands, shape each one into a burger. Cover and chill in the fridge for 15–20 minutes to firm them up.
3. Meanwhile, make the rocket tzatziki: mix all the ingredients together in a bowl and season to taste.
4. Lightly brush a ridged grill pan with a little oil and place over a medium heat. Add the burgers to the hot pan and cook for 5–6 minutes on each side until thoroughly cooked inside and golden brown outside.
5. Toast the burger buns lightly and split in half. Add the chicken burgers with a few rocket leaves and sliced tomato. Add a spoonful of the tzatziki and cover with the tops of the buns. Serve immediately.
OR YOU CAN TRY THIS…
. Use Tabasco, hot pepper sauce or even a diced chilli instead of harissa.
. Top the burgers with a slice of cheese and pop under a grill (broiler) to melt.
. Use watercress or spinach to make the tzatziki.
BALSAMIC GLAZED CHICKEN & VEGETABLE TRAYBAKE
This is such a simple supper and by cooking everything in one pan there’s hardly any washing up. Serve with a salad or some spinach, kale or steamed green beans.
SERVES 4
PREP: 15 MIN
COOK: 40–50 MIN
2–3 tbsp olive oil oil
4 boned chicken breasts
1 yellow (bell) pepper, deseeded and cut into chunks
1 red (bell) pepper, deseeded and cut into chunks
2 courgettes (zucchini), cut into chunks
300g/10½oz parsnips, peeled and halved or quartered
300g/10½oz baby plum tomatoes
150ml/5fl oz (2⁄3 cup) onion-free chicken stock
2 tbsp balsamic vinegar
1 tsp fresh thyme leaves
salt and freshly ground black pepper
a handful of parsley, chopped, to sprinkle
balsamic glaze, for drizzling (optional)
1. Preheat the oven to 190°C, 375°F, gas mark 5.
2. Heat the olive oil in a roasting tin (pan) over a medium heat on the hob. Add the chicken and cook for 8–10 minutes, turning occasionally, until browned all over.
3. Remove from the heat and add the peppers, courgettes, parsnips and tomatoes. Pour the stock and balsamic vinegar over the top, sprinkle with thyme and season with salt and pepper.
4. Bake in the preheated oven for 30–40 minutes until the vegetables are cooked and tender.
5. Serve sprinkled with plenty of chopped parsley and a drizzle of balsamic glaze, if you wish.
OR YOU CAN TRY THIS…
. Vary the vegetables – try fennel, aubergine (eggplant), baby carrots and sweet potato (no more than 350g/12oz).
. Sprinkle with fresh rosemary instead of thyme.
. Drizzle with sweet chilli sauce.
CHINESE LEMON CHICKEN
Don’t worry that this recipe contains broccoli. Most people on the FODMAP diet can tolerate it in small quantities. Otherwise, use quartered pak choi (bok choy).
SERVES 4
PREP: 10 MIN
COOK: 15 MIN
250g/9oz (1 cup) basmati rice (dry weight)
500g/1lb 2oz skinned chicken breast fillets, cut into strips
1 tbsp sesame oil
2 tsp sesame seeds
2 tbsp sunflower or groundnut (peanut) oil
1 tbsp finely chopped fresh root ginger
150g/5oz long-stem broccoli, trimmed
200g/7oz mangetout (snow peas), trimmed
grated zest and juice of 2 lemons
1 tbsp sweet chilli sauce
2 tbsp light soy sauce
4 tbsp onion-free chicken stock
1 tsp sugar
a small bunch of chives, snipped
1. Cook the rice according to the instructions on the packet.
2. Put the chicken strips in a bowl with the sesame oil. Add the sesame seeds and stir well to coat the chicken.
3. Heat the oil in a wok or deep frying pan (skillet) over a medium to high heat and stir-fry the chicken for 3–4 minutes, until golden brown. Add the ginger and stir-fry for 1 minute.
4. Add the broccoli and mangetout and stir-fry for 1–2 minutes. Stir the lemon zest and juice, sweet chilli sauce, soy sauce, chicken stock and sugar into the wok and cook for 2 minutes or until the liquid reduces and the vegetables are just tender, but still crisp.
5. Divide the cooked rice between 4 shallow serving bowls and spoon the lemon chicken over the top. Sprinkle with chives and serve.
OR YOU CAN TRY THIS…
. For a thicker lemon sauce, mix 1 teaspoon cornflour (cornstarch) with a little water until smooth and stir into the wok at the end, just before serving.
. Serve with rice noodles instead of boiled rice.
THAI ROAST CHICKEN
This dish is quite filling on its own. However you can serve it with steamed or boiled Thai fragrant rice and stir-fried green beans or mangetout (snow peas), if you wish.
SERVES 4
PREP: 15 MIN
COOK: 35–40 MIN
8 boned chicken thighs
1 red (bell) pepper, deseeded and cut into chunks
1 yellow (bell) pepper, deseeded and cut into chunks
1 aubergine (eggplant), cut into chunks
300g/10½oz sweet potato, peeled and cut into wedges
4 tbsp olive oil
freshly ground black pepper
a few sprigs of fresh Thai basil, chopped
FOR THE THAI CURRY PASTE:
1 tbsp Thai green curry paste
2.5cm/1in piece fresh root ginger, peeled and chopped
1 lemongrass stalk, peeled and diced
1 green chilli, deseeded and diced
grated zest and juice of 1 lime
a few sprigs of coriander (cilantro), chopped
1. Preheat the oven to 200°C, 400°F, gas mark 6.
2. Blitz all the curry paste ingredients in a blender until you have a smooth paste. Slash each chicken thigh 2–3 times with a sharp knife and rub the paste into the cuts and all over.
3. Arrange the chicken thighs, peppers, aubergine and sweet potato in a large ovenproof dish or roasting tin (pan). Drizzle with olive oil and grind some black pepper over the top.
4. Bake in the preheated oven for 35–40 minutes, turning the chicken and vegetables once or twice. When the chicken is cooked right through and the skin is crisp and golden, and the vegetables are tender, remove from the oven.
5. Divide the chicken and vegetables between 4 serving plates and serve scattered with chopped basil.
OR YOU CAN TRY THIS…
. Add some courgette (zucchini), baby carrots, parsnip or pumpkin wedges, chunks of swede (rutabaga) or baby plum tomatoes.
. Use red Thai curry paste.
. Sprinkle with chopped coriander (cilantro).
. Serve with a drizzle of sweet chilli sauce.
GREEK LEMON ROAST CHICKEN & POTATOES
This roast chicken, with its wonderful lemony aroma and flavour, is perfect in spring and summer when you don’t want to serve it with stuffing and gravy. And there’s minimal washing up, as everything is cooked in the same pan!
SERVES 4
PREP: 10 MIN
COOK: 1 HOUR 20 MIN
1 x 1.35kg/3lb roasting chicken
2 bay leaves
a few sprigs of oregano, thyme or rosemary
675g/1½lb charlotte or new potatoes, halved or quartered
a pinch of crushed chilli (hot pepper) flakes
2 large juicy lemons
4 tbsp olive oil
sea salt and freshly ground black pepper
FOR THE LETTUCE SALAD:
1 cos (romaine) lettuce, separated into leaves
1 green (bell) pepper, deseeded and thinly sliced
1 red (bell) pepper, deseeded and thinly sliced
½ cucumber, thinly sliced
225g/8oz tomatoes, cut into chunks
3 tbsp olive oil
1 tbsp wine vinegar
juice of 1 lemon
a handful of mint leaves, chopped
1. Preheat the oven to 200°C, 400°F, gas mark 6.
2. Wash the chicken under running cold water, then pat dry with kitchen paper (towels) and place in the centre of a large roasting tin (pan). Season with salt and pepper and push the bay leaves and a few of the herb sprigs into the cavity.
3. Arrange the potatoes around the chicken and sprinkle with the chilli. Cut 1 lemon in half and squeeze the juice over the chicken and potatoes. Push the squeezed halves inside the chicken. Cut the other lemon into small wedges and put them in the gaps between the potatoes. Strip the leaves off the remaining herbs and sprinkle over the top. Drizzle the chicken and potatoes with olive oil and carefully pour 4 tablespoons water into a corner of the roasting tin (pan).
4. Roast in the preheated oven for 1 hour 20 minutes, basting the chicken occasionally with the pan juices, and turning the potatoes over as they brown. When the potatoes are cooked, tender and golden brown – even if the chicken is still not cooked – transfer them to a serving dish and keep warm.
5. Check whether the chicken is cooked by inserting a skewer or a thin-bladed knife into the meaty part of one of the thighs. If the juices run clear, it’s ready. Remove from the oven, cover with kitchen foil and leave to rest for 10 minutes before carving.
6. Meanwhile, make the salad: mix the lettuce, peppers, cucumber and tomatoes together in a large bowl. Blend the olive oil, vinegar, lemon juice, mint and seasoning and mint by mixing in a small bowl or shaking vigorously in a screwtop jar. Pour over the salad and toss lightly.
7. Carve the chicken and serve with the potatoes, roasted lemon wedges and salad. If you wish, pour some of the warm pan juices over the salad.
OR YOU CAN TRY THIS…
. Serve with griddled sliced courgettes (zucchini) or aubergine (eggplant).
. Substitute chopped dill and basil for the mint in the salad.
. Be like the Greeks and add some feta cheese to the salad.
CHICKEN SALTIMBOCCA
The name of this Roman dish comes from the Italian for ‘jump in the mouth’, and it really is delicious. In Italy, thin veal escalopes are traditionally cooked in this way, but chicken works equally well.
SERVES 4
PREP: 10 MIN
COOK: 15 MIN
4 skinned chicken breast fillets
8 fresh sage leaves
4 thin slices Fontina or Swiss cheese
8 wafer-thin slices Parma ham
1 tbsp olive oil
30g/1oz (2 tbsp) unsalted butter
4 tbsp onion-free chicken stock
4 tbsp Marsala
1–2 tbsp crème fraîche or lactose-free cream
salt and freshly ground black pepper
2 tbsp chopped parsley, to serve
FOR THE CRUSHED POTATOES:
500g/1lb 2oz small new potatoes
3 tbsp crème fraîche or lactose-free cream
1 tsp whole-grain mustard
grated zest of 1 lemon
1. Place each chicken breast between 2 sheets of parchment (waxed) paper or cling film (plastic wrap) and flatten by pounding with a meat mallet or rolling pin until 5mm/¼in thick.
2. Season lightly with black pepper and lay 2 sage leaves on top of each chicken breast. Cover with a slice of cheese and then wrap in 2 slices of Parma ham to enclose the cheese and most of the chicken. Secure if necessary with wooden cocktail sticks (toothpicks).
3. Heat the oil and butter in a large non-stick frying pan (skillet) over a medium heat and cook the chicken for about 5 minutes on each side, until golden brown and cooked through. The chicken is cooked when you pierce it with a sharp knife and the juices run clear. Remove and keep warm.
4. Add the stock and Marsala to the pan and let it bubble away for 4–5 minutes until reduced. Stir in the crème fraîche and season with salt and pepper.
5. Meanwhile, cook the potatoes in a pan of boiling salted water for 12–15 minutes until tender. Drain well and crush coarsely with a fork. Stir in the crème fraîche, mustard and lemon zest, and season to taste with salt and pepper.
6. Serve the chicken in a pool of sauce, sprinkled with chopped parsley and accompanied by the potatoes.
OR YOU CAN TRY THIS…
. Serve with gluten-free pasta or polenta.
. Use dry white vermouth (Noilly Prat) or white wine instead of Marsala.
. Use turkey, pork or veal escalopes instead of chicken.
CHICKEN INVOLTINI
Involtini are often served with a tomato sauce, but you can just cook them in oil and butter and add some grated lemon zest and a good glug of white wine or chicken stock to moisten them. Sprinkle with parsley and serve with rice, quinoa or potatoes.
SERVES 4
PREP: 15 MIN
COOK: 25 MIN
4 skinned chicken breast fillets
4 large thin slices Parma ham, all visible fat removed
chopped leaves from 2 sprigs rosemary
4 tbsp grated Parmesan cheese
2 tbsp olive oil
30g/1oz (2 tbsp) butter
4 large ripe tomatoes, roughly chopped
100g/4oz bottled roasted red (bell) peppers, chopped
1 tbsp capers
a pinch of sugar
350g/12oz gluten-free penne or macaroni
salt and freshly ground black pepper
2 tbsp chopped parsley, to sprinkle
1. Place each chicken breast between 2 sheets of parchment (waxed) paper or cling film (plastic wrap) and flatten by pounding with a meat mallet or rolling pin until 5mm/¼in thick.
2. Season lightly with salt and pepper and lay a slice of Parma ham on top of each chicken breast. Sprinkle with the rosemary and Parmesan and roll up tightly like a Swiss roll (jelly roll). Cut each roll in half and secure with a wooden cocktail stick (toothpick).
3. Heat the oil and butter in a large non-stick frying pan (skillet) over a medium heat and cook the involtini for 6–8 minutes, turning often, until golden brown all over. Remove and keep warm.
4. Add the tomatoes, red peppers and capers with a pinch of sugar to the pan and cook for 5 minutes. Place the involtini on top, then cover and cook for 10 minutes until the chicken is cooked through and the sauce has thickened.
5. Meanwhile cook the pasta according to the instructions on the packet and drain well.
6. Remove the involtini and discard the cocktail sticks. Fold the cooked pasta into the tomato sauce and divide between 4 serving plates. Top with the involtini, then sprinkle with parsley to serve.
OR YOU CAN TRY THIS…
. Use turkey or veal escalopes instead of chicken.
. Fill the involtini with chopped basil or parsley and grated Swiss cheese, ricotta or goat’s cheese.
. Add some black olives or diced courgettes (zucchini) to the sauce and flavour it with balsamic vinegar.
. Use canned tomatoes instead of fresh.
CHINESE CHICKEN DUMPLINGS
WITH EGG-FRIED RICE
For the best results, the rice should be cooked in advance and chilled – overnight if you like – before stir-frying with the eggs and vegetables. Use only the green tops of the spring onions (scallions) to add an authentic flavour to the egg-fried rice. The dumplings can also be made the day before and left in the fridge until you’re ready to cook them.
SERVES 4
PREP: 20 MIN, PLUS CHILLING
COOK: 35 MIN
225g/8oz (1 cup) basmati rice (dry weight)
600g/1lb 5oz chicken breast fillets
1 large carrot, coarsely grated
2 tsp grated fresh root ginger
1 red chilli, deseeded and diced
a handful of coriander (cilantro), chopped
2 tbsp soy sauce
2 tbsp sesame oil or groundnut (peanut) oil
green tops of 4 spring onions (scallions), chopped
2 medium free-range eggs, beaten
110g/4oz (scant ½ cup) canned corn kernels
110g/4oz (scant ¾ cup) frozen peas
sweet chilli sauce, to serve
1. Cook the rice according to the instructions on the packet and set aside to cool.
2. Make the chicken dumplings: blitz the chicken, carrot, ginger, chilli, coriander and 1 tablespoon soy sauce in a food processor until minced. Just pulse the mixture about 5 times, so it’s chopped rather than a paste.
3. Shape the mixture into small balls, using your hands. You should end up with about 20 dumplings. Chill in the fridge for at least 30 minutes.
4. Cook the dumplings in the top of a steamer for 20 minutes, until cooked through without any pinkness. If you don’t have a steamer, arrange them on a heatproof plate in a covered colander or wrapped loosely in foil above a pan of simmering water.
5. Meanwhile, heat the oil in a wok or deep frying pan (skillet) over a medium heat. Add the cold rice and stir-fry for 1–2 minutes until heated through and glistening with oil. Add the eggs, stirring until they scramble and set. Add the corn kernels and peas and stir-fry for 2 minutes. Stir in the remaining soy sauce.
6. Divide the egg-fried rice between 4 serving bowls and place the dumplings on top. Serve with sweet chilli sauce.
OR YOU CAN TRY THIS…
. Instead of coriander, use chopped parsley or chives in the dumplings.
. Leave out the carrot, add 60g/2oz (½ cup) shredded Chinese leaves (Chinese cabbage).
. For a Thai flavour, substitute nam pla (Thai fish sauce) for the soy sauce.
CHICKEN
WITH LIME & GINGER MAYO
If you have enough time, it’s well worth making your own mayonnaise for this; in which case, you will probably want to add less lime juice at stage 6.
SERVES 6
PREP: 30 MIN
COOK: 1½ HOURS
7.5cm/3in piece fresh root ginger
1 chicken, about 1.6 kg/3½lb
1 bouquet garni
300ml/10fl ½oz (1¼ cups) dry white wine
3 limes, plus extra wedges to serve
1 Little Gem lettuce (or cos lettuce heart)
8 spring onions (scallions), green parts only
300g/10½oz mayonnaise
salt and freshly ground black pepper
1 small cantaloupe melon, deseeded and sliced, to serve
mixed salad leaves and herbs, to serve
1. Cut a small piece off the ginger and reserve. Crush the remainder with a rolling pin; there’s no need to peel it. Put the chicken into a saucepan in which it fits snugly. Add the crushed ginger, bouquet garni, wine and the pared zest and juice of 1 lime. Pour over enough water just to cover the chicken. Cover with a lid, then bring to the boil and simmer gently for about 1½ hours or until the chicken is tender.
2. Skim off any scum. Leave the chicken to cool in the liquid.
3. Remove the chicken from the pan. Strain the liquid into a wide saucepan and boil rapidly until reduced to about 150ml/5fl oz (2⁄3 cup).
4. Meanwhile, remove the cooked chicken from the carcass, discarding all skin and bone. Cut the meat into large bite-sized pieces.
5. Trim the lettuce and shred it very finely. Chop the spring onion greens finely. Add both to the reduced liquid and cook for 1 minute, or until the lettuce is just wilted and the onion greens are softened. Transfer to a blender and purée until smooth. Let cool completely.
6. Peel and grate the reserved ginger. Finely grate the zest from the remaining limes. Add the ginger and lime zest to the cooled puréed mixture. Fold in the mayonnaise. Add the juice of 1 lime, or to taste. Season generously with salt and pepper.
7. Pour the lime and ginger mayo dressing over the chicken and toss gently together to coat all the pieces of chicken.
8. Arrange the chicken on a bed of mixed salad leaves and herbs. Scatter with the melon slices and garnish with lime wedges.
CHICKEN NASI GORENG
You can cook the rice specially for this Indonesian dish or use leftover boiled or steamed rice.
SERVES 4
PREP: 15 MIN
COOK: 15 MIN
225g/8oz (1 cup) basmati rice (dry weight)
3 medium free-range eggs
2 tbsp vegetable or groundnut (peanut) oil
1 red (bell) pepper, deseeded and thinly sliced
1 yellow (bell) pepper, deseeded and thinly sliced
1 fresh red chilli, deseeded and diced
1 tsp finely chopped fresh root ginger
400g/14oz chicken breast fillets, sliced
2 tbsp curry paste
110g/4oz pak choi (bok choy), shredded
2 tbsp soy sauce
¼ cucumber, cut into thin matchsticks
salt and freshly ground black pepper
1. Cook the rice according to the instructions on the packet.
2. Beat the eggs and season with salt and pepper. Heat a teaspoon of oil in a wok or non-stick deep frying pan (skillet) over a medium heat. Add half the beaten egg mixture to the hot pan, swirling it around to make an omelette. When set and golden underneath, flip it over and cook the other side. Slide out onto a plate, roll up tightly and cool before slicing thinly, so you end up with omelette ribbons. Repeat with the remaining beaten egg.
3. Heat the remaining oil in the wok or pan and stir-fry the peppers, chilli, ginger and chicken for 3–4 minutes. Stir in the curry paste and pak choi and stir-fry for 2 minutes, before adding the cooked rice and soy sauce. Stir-fry for 2 minutes.
4. Divide between 4 shallow serving bowls and top with the omelette ribbons and cucumber. Serve immediately.
OR YOU CAN TRY THIS…
. Add some small peeled, cooked prawns (shrimp) with the curry paste.
. Fold in some chopped coriander (cilantro) just before serving.
. Instead of omelette ribbons, top each portion of nasi goreng with a fried egg. Serve it for brunch.
. Add some fine green beans and serve with a drizzle of chilli sauce or kicap manis (thick sweet Indonesian soy sauce).
. Flavour with nam pla (Thai fish sauce), not soy.
LEMONY CHICKEN & MOZZARELLA PARCELS
This Italian supper dish is quick and easy to make. It’s versatile, too; you can use thin turkey, pork or veal escalopes instead of chicken.
SERVES 4
PREP: 10 MIN
COOK: 15 MIN
4 skinned chicken breast fillets
8 tsp green pesto
300g/10½oz buffalo mozzarella
gluten-free flour, for dusting
2 tbsp olive oil
15g/½oz (1 tbsp) unsalted butter
120ml/4fl oz (½ cup) white wine
120ml/4fl oz (½ cup) onion-free chicken stock
4 tbsp lemon juice
3 tbsp chopped parsley
salt and freshly ground black pepper
potatoes or gluten-free pasta, to serve
rocket (arugula) or watercress, to garnish
1. Put each chicken breast between 2 sheets of parchment (waxed) paper or some cling film (plastic wrap) and beat with a rolling pin or meat mallet until about 5mm/¼in thick. Cut each flattened breast in half.
2. Spread each piece of chicken with a teaspoon of pesto. Cut the mozzarella into 8 slices and place one on each chicken piece. Roll up like a cigar and secure with a wooden cocktail stick (toothpick). Season lightly with salt and pepper and dust with flour.
3. Heat the oil and butter in a large non-stick frying pan (skillet) over a medium heat and sauté the chicken parcels for about 8–10 minutes, turning occasionally, until golden brown all over and thoroughly cooked with no pinkness. Remove and keep warm.
4. Add the wine to the pan and turn up the heat, stirring with a wooden spoon to scrape any brown bits off the bottom. Add the stock and lemon juice and reduce the heat to medium. Cook, stirring occasionally, for about 5 minutes until the liquid reduces. Stir in the parsley and check the seasoning.
5. Arrange 2 chicken parcels on each serving plate and pour the sauce over the top. Serve immediately with potatoes or pasta, garnished with rocket or watercress.
OR YOU CAN TRY THIS…
. Instead of pesto and mozzarella roll the chicken around some sliced Swiss cheese and chopped herbs or sun-dried tomato paste and grated Parmesan.
. Use Marsala rather than white wine for a sweeter sauce.
STEAK TAGLIATA
WITH ROASTED SWEDE ‘CHIPS’
For an authentic tagliata the steaks should be really pink and rare inside and well coloured on the outside. Don’t waste any leftover pan juices – pour them into the dressing.
SERVES 4
PREP: 15 MIN
COOK: 20 MIN
4 x 225g/8oz lean sirloin steaks
3 tbsp olive oil, plus extra for brushing
1 tbsp balsamic vinegar
juice of 1 lemon
1 tsp Dijon mustard
180g/6oz rocket (arugula)
180g/6oz baby plum tomatoes, halved
60g/2oz Parmesan cheese, shaved with a potato peeler
salt and freshly ground black pepper
FOR THE ROASTED SWEDE (RUTABAGA) CHIPS:
1 large swede (rutabaga)
a few sprigs of rosemary
a few sage leaves, torn
sea salt crystals
olive oil, for drizzling
1. Preheat the oven to 200°C, 400°C, gas mark 6.
2. Make the swede chips: peel the swede and cut into ‘chips’ (‘fries’), which are not too thin or too chunky. Spread them out on a baking tray (cookie sheet) and sprinkle with the herbs and a little sea salt. Drizzle olive oil over them and toss to coat well.
3. Roast in the preheated oven for about 20 minutes, until the chips are golden brown and tender.
4. Meanwhile, brush the steaks with olive oil and season with salt and pepper. Heat a griddle pan or heavy frying pan (skillet) over a high heat until it’s really hot. Depending on how you like your steaks, cook them for 2 minutes each side for rare; 3 minutes for medium; and 4 minutes for well done. Keep turning the steaks throughout so they cook evenly. Remove from the pan and ‘rest’ on a warm plate covered in foil before cutting into 5mm/¼in thick slices.
5. Whisk the 3 tablespoons olive oil, balsamic vinegar, lemon juice and mustard to make a dressing and season with salt and pepper.
6. Arrange the rocket and tomatoes on 4 serving plates and top with the steak slices. Drizzle the dressing over the top and sprinkle with Parmesan shavings. Serve immediately with the swede chips.
OR YOU CAN TRY THIS…
. Use parsnips or sweet potatoes instead of swede or mix some sautéed new potatoes into the salad.
. Instead of making a dressing, just drizzle with balsamic vinegar and some lemon juice.
. Use peppery watercress instead of rocket.
BEEF & PUMPKIN CASSEROLE
Slow-cooking brings out the flavour of food and makes meat really tender. This casserole can be made in advance and then cooled and frozen. You can also serve it with boiled rice, quinoa or gluten-free pasta.
SERVES 4
PREP: 15 MIN
COOK: 2–2½ HOURS
3 tbsp olive oil
2 celery stalks, diced
2 large carrots, sliced
400g/14oz pumpkin, peeled and cubed
500g/1lb 2oz lean chuck or braising steak or topside, all visible fat removed, cubed
750ml/26fl oz (generous 3 cups) onion-free beef stock
1 x 400g/14oz can tomatoes
2 tbsp tomato paste
grated zest and juice of 1 orange
1 tbsp balsamic vinegar
1 bay leaf
1–2 tbsp cornflour (cornstarch), (optional)
salt and freshly ground black pepper
a handful of parsley, finely chopped, to sprinkle
baked or mashed potatoes, to serve
1. Preheat the oven to 170°C, 325°F, gas mark 3.
2. Heat the oil in a large flameproof casserole, set over a low heat. Add the celery, carrots and pumpkin and cook for 8–10 minutes, stirring occasionally, until tender. Remove the vegetables and set on one side.
3. Add the beef to the casserole and cook over a medium heat for about 5 minutes, stirring often, until browned and seared all over. Add the beef stock, tomatoes and tomato paste, stirring all the time. Bring to the boil and remove from the heat.
4. Return the vegetables to the casserole, together with the orange zest and juice, balsamic vinegar and bay leaf. Cover with a lid and cook in the preheated oven for 1½–2 hours or until the beef is really tender, the vegetables are cooked and the liquid has reduced. You can thicken it if required by mixing some cornflour with a little cold water to make a paste and stirring it into the casserole.
5. Discard the bay leaf and season to taste with salt and pepper. Serve immediately, sprinkled with parsley with baked or mashed potatoes.
OR YOU CAN TRY THIS…
. Add a few drops of Worcestershire or soy sauce instead of balsamic vinegar.
. Substitute swede for the pumpkin.
TIP
Check the casserole after an hour to see if it needs some more liquid – don’t let it dry out.
CHILLI CON CARNE
WITH QUINOA
You can make this quick chilli a day in advance and keep it covered in the fridge overnight, ready to reheat for supper the following day. It also freezes well.
SERVES 4
PREP: 10 MIN
COOK: 50 MIN
1 tbsp olive oil
2 celery stalks, diced
2 carrots, diced
1 red chilli, finely diced
500g/1lb 2oz (2¼ cups) minced (ground) beef (max. 5% fat)
1 tbsp cumin seeds
1 tsp ground cinnamon
1 tsp chipotle paste or chilli powder
2 x 400g/14oz cans chopped tomatoes
300ml/10½fl oz (1¼ cups) onion-free beef stock
85g/3oz canned chickpeas, rinsed and drained
180g/6oz (1 cup) quinoa
1 small ripe avocado, peeled, stoned (pitted) and diced
juice of 1 lime
a handful of coriander (cilantro), roughly chopped
salt and freshly ground black pepper
4 tbsp plain or lactose-free yoghurt, to serve
1. Heat the oil in a large saucepan and cook the celery, carrots and chilli, stirring occasionally, over a low to medium heat for about 8–10 minutes until softened.
2. Add the beef, cumin seeds, cinnamon and chipotle paste or chilli powder. Cook for 5 minutes, stirring occasionally, until the beef is browned all over.
3. Add the tomatoes and stock and simmer gently for 25–30 minutes until the sauce reduces and thickens. Stir in the chickpeas and cook for 5 minutes to warm them through. Season to taste with salt and pepper.
4. Meanwhile, cook the quinoa according to the instructions on the packet.
5. Serve the chilli on a bed of quinoa and scatter the avocado tossed in the lime juice and coriander over the top. Add a spoonful of yoghurt to each serving.
OR YOU CAN TRY THIS…
. Serve with boiled or steamed rice or corn tortillas heated on a hot griddle.
. Try minced chicken instead of beef.
. You can also add diced sweet potato, peppers and aubergine (eggplant).
KOFTAS ON GREEN HERBS
WITH TOMATO RICE
For this North African dish, spiced minced meat – usually lamb, but sometimes beef or a mixture of both – is packed cylindrically around skewers, then grilled to a crust. The koftas are served on a bed of herbs and accompanied by tasty tomato-flavoured rice.
SERVES 4
PREP: 20 MIN
COOK: ABOUT 25 MIN
FREEZING: Not suitable
575g/1¼lb finely minced (ground) lamb
1 tsp ground allspice
6 fresh mint leaves, finely shredded, or 1 tsp dried mint
salt and freshly ground black pepper
olive oil, for brushing
FOR THE TOMATO RICE
2 tbsp garlic-infused olive oil
225g/8oz long-grain rice
200g/7oz can peeled plum tomatoes
TO SERVE
5 spring onions (scallions), green parts only, finely chopped
3 tbsp chopped parsley
2 tbsp chopped mint
lemon wedges
parsley sprigs
1. First prepare the tomato rice. Heat the garlic oil in a heavy-based saucepan (which has a close-fitting lid). Add the rice and stir over the heat for 1 minute until is glossy.
2. Tip the can of tomatoes into a sieve over the saucepan and press through, then fill the can with cold water and pour that in too. Bring to the boil and season with salt and pepper. Cover with a tight-fitting lid, turn the heat down as low as possible and simmer for 10 minutes.
3. Line the grill rack with foil and preheat the grill. Put the minced lamb into a bowl and sprinkle in the allspice, mint and plenty of salt and pepper. Use your hands to mix together thoroughly to a paste. Divide into 8 portions and mould each into a sausage shape around a skewer. Brush them all over with olive oil.
4. When the rice has simmered for 10 minutes, turn off heat without removing lid, and leave for a further 12–15 minutes.
5. In the meantime, arrange the meat skewers on the lined grill pan and grill, turning regularly, for about 10–12 minutes until well browned all over.
6. Meanwhile, mix the spring onion greens with the parsley and mint and spread in a layer on one side of each serving plate. Lay the koftas on top.
7. Fork up the rice gently, correct the seasoning and serve with the koftas. Garnish with lemon wedges and parsley sprigs.
NOTE: If wooden skewers are used, soak them in cold water for at least 10 minutes before packing the meat around them. This prevents exposed tips from burning during grilling.
MOROCCAN LAMB TAGINE
Raisins add sweetness to this spicy stew, rather than the traditional dates, apricots or prunes. It is sprinkled with pomegranate seeds, which contain moderate amounts of fructan and are allowed in small quantities.
SERVES 4
PREP: 15 MIN
COOK: 45–55 MIN
2 tbsp olive oil
500g/1lb 2oz lean leg of lamb or lamb fillet, cubed
1 red (bell) pepper, deseeded and sliced
1 large aubergine (eggplant), cubed
2 courgettes (zucchini), cut into chunks
1 tsp ground cumin
½ tsp ground ginger
1 tbsp ras el hanout spice mix
300ml/10½fl oz (1¼ cups) hot onion-free chicken stock
a few strands of saffron
chopped pulp and zest of 1 preserved lemon
4 juicy tomatoes, chopped
85g/3oz (½ cup) raisins
85g/3oz (½ cup) canned chickpeas, rinsed and drained
4 tbsp purple or black olives, stoned (pitted)
a dash of lemon juice (optional)
salt and freshly ground black pepper
a handful of coriander (cilantro), chopped
a handful of flat-leaf parsley, chopped
a dash of harissa
110g/4oz (½ cup) natural yoghurt or lactose-free yoghurt
seeds from ½ small pomegranate
cooked quinoa, to serve
1. Heat the oil in a heavy-bottomed pan and add the lamb, cook over a medium to high heat, turning it occasionally, for 5 minutes until browned all over. Remove and set aside.
2. Add the red pepper, aubergine and courgettes and cook for 4–5 minutes until softened. Stir in the ground spices and cook for 1 minute. Add the hot stock, saffron, preserved lemon, tomatoes and raisins. Return the lamb to the pan and arrange on top of the vegetables.
3. Cover with a tight-fitting lid and cook gently over a low heat for 30–40 minutes, until the lamb is cooked and the liquid has reduced.
4. Stir in the chickpeas, olives and lemon juice (if using). Season to taste and simmer gently, uncovered, for 5 minutes. Add the coriander (cilantro) and parsley.
5. Swirl the harissa into the yoghurt in a small serving bowl. Then serve the tagine, sprinkled with pomegranate seeds, with the quinoa. Place the yoghurt on the side for spooning over as you wish.
OR YOU CAN TRY THIS…
. Serve the tagine with brown rice instead of quinoa.
. Use chicken thighs instead of lamb.
. If you can’t get preserved lemons, coarsely chop a fresh one and add to the tagine.
. For extra heat, stir a blob of fiery-red harissa paste into the tagine at the end.
ROAST STUFFED TURKEY
This roasting method ensures that the bird remains moist and the skin beautifully brown and crisp. Try to use a fresh rather than a defrosted frozen turkey – the flavour is much better, and less water emerges during cooking. Free-range bronze turkeys are particularly flavoursome.
SERVES 8 (PLUS LEFTOVERS)
PREP: 45 MIN
COOK: 3½-5 HOURS, PLUS RESTING
4.5–5.5kg/10–12lb turkey, with giblets
180–225g/6–8oz (¾–1 cup butter), softened
salt and freshly ground black pepper
FOR THE CRANBERRY & ORANGE STUFFING:
1 tbsp garlic-infused olive oil, plus extra to drizzle
75g/2½oz cubed pancetta
250g/9oz (1½ cups) minced (ground) pork
150g/5oz (scant 3 cups) fresh gluten-free breadcrumbs
2 eggs
75g/2½oz dried cranberries
zest of 2 large oranges
2 tbsp toasted pine nuts, roughly chopped
30g/1oz chopped fresh soft herbs, e.g. parsley, thyme, oregano, chives, basil
FOR THE GRAVY:
1 carrot, peeled and chopped
a few parsley sprigs
1 bay leaf
a few black peppercorns
1 tbsp cornflour (cornstarch)
1. Preheat the oven to 180°C, 350°F, gas mark 4. Remove the giblets from turkey, discard the liver and put aside the rest to make stock for gravy. Wash the bird thoroughly inside and out; dry with kitchen paper. Spread butter over the turkey and season well. Weigh bird and calculate cooking time: allow 20 minutes per 450 g/1lb, plus 20 minutes extra.
2. Line a large roasting tin (pan) with foil, bringing the edges over the rim. Place the turkey in the centre, covering it loosely with another sheet of foil, tucking the edges inside the rim. Roast for the calculated cooking time, removing the cover foil for the last 30 minutes to brown the turkey. Test the deepest part of each thigh with a skewer to check that the juices run clear and the bird is cooked through. Transfer to a platter, cover and rest in a warm place for 15 minutes.
3. While the turkey is cooking, prepare the stock for the gravy. Place the reserved giblets in a saucepan with the carrot, parsley, bay leaf and peppercorns. Cover with at least 600ml/1 pint (2½ cups) water, bring to the boil, then simmer for 1 hour. Strain.
4. To prepare the stuffing, heat the oil in a small frying pan and fry the pancetta until golden and crisp. Transfer the pancetta and it’s flavoured oil to a bowl and add all the remaining stuffing ingredients. Mix everything together well and season to taste with salt and pepper. Roll the mixture into 16 balls and place them in a small, greased baking tray. Drizzle a little more garlic oil over the top. Bake them in the oven with the turkey for the last 25 minutes of cooking, turning once halfway through, until golden and cooked through.
5. Skim off the fat from the turkey roasting juices, reserving 3 tablespoons. Add the juices to the gravy stock. Heat the reserved fat in a saucepan and stir in the cornflour. Whisk in the stock and bring to the boil. Simmer for 5 minutes, season and strain into a warm sauceboat.
6. Serve the turkey with the stuffing, gravy and traditional accompaniments.
SPRING CHICKEN & HERB CASSEROLE
Cooking the whole chicken in the broth gives this casserole a lovely rich flavour. It is packed with baby spring vegetables and perked up at the end with handfuls of herbs and lemon zest, making it a great light alternative to a heavier Sunday roast. Ask your butcher to joint the chicken for you if you’re not sure, but make sure you get the carcass back, too.
SERVES 4
PREP: 30 MIN
COOK: 45 MIN
350ml/12fl oz (1½ cups) white wine
1 bouquet garni
1 corn-fed or free-range chicken, weighing about 1.4kg/3 lb, jointed into 8 pieces
2 tbsp garlic-infused olive oil
30g/1oz (2 tbsp) butter
250g/9oz chantenay carrots, halved if large
450g/1lb baby new potatoes
2 celery stalks, cut into 5cm/2in lengths
600ml/1 pint (2½ cups) onion-free chicken stock
1 tbsp cornflour (cornstarch)
150g/5oz sliced spring greens
2 large handfuls of fresh soft herbs, e.g. basil, tarragon, thyme, chives, parsley, roughly chopped
grated zest and juice of 1 lemon
salt and freshly ground black pepper
1. Pour the wine into a saucepan and add the bouquet garni. Bring to the boil and simmer until reduced by half. Allow to cool, then remove and discard the bouquet garni.
2. Season the chicken pieces. Heat half of the oil and butter in a large frying pan, add half the chicken joints and brown all over, then transfer to a flameproof casserole. Repeat with a little more oil and butter and the remaining joints.
3. Put the carrots, potatoes and celery into the casserole and pour over the reduced white wine, along with the stock. Bring to the boil, lower the heat, cover and simmer very slowly for 30 minutes until the meat and vegetables are cooked through and tender. You may need to stir it carefully a couple of times throughout cooking to make sure things aren’t drying out on top.
4. Remove the chicken and vegetables with a slotted spoon and transfer them to a warmed serving dish. Mix the cornflour with a little water in a bowl and add it to the stock in the pan. Raise the heat a little and allow it to bubble and begin to thicken a little. Add the spring greens and let them cook in the liquid as it thickens.
5. Once the greens are tender and the sauce thickened and rich, stir in the herbs and lemon zest and juice. Taste and adjust the seasoning. Pour the sauce over the chicken and vegetables and mix gently to combine, then serve.
TUNISIAN SPICED LAMB
WITH QUINOA SALAD
We have used ground spices for convenience, but you can make a more authentic dish by dry-frying coriander and cumin seeds for 2 minutes, then grinding them to a powder.
SERVES 4
PREP: 20 MIN
COOK: 15 MIN
250g/9oz (1½ cups) quinoa
16 small black olives, stoned (pitted)
200g/7oz baby plum tomatoes, quartered
1 baby avocado, stoned (pitted), peeled and diced
85g/3oz feta cheese, diced
a handful of mint, chopped
1 tsp ground coriander
1 tsp ground cumin
a pinch of ground cinnamon
4 lean lamb steaks, all visible fat removed
1 tbsp olive oil
salt and freshly ground black pepper
a handful of wild rocket (arugula), to serve
FOR THE LEMON DRESSING:
3 tbsp fruity olive oil
1 tbsp white wine or apple cider vinegar
grated zest and juice of 1 large lemon
1 tsp Dijon mustard
a dash of lemon juice (optional)
a handful of coriander (cilantro), chopped
a handful of flat-leaf parsley, chopped
seeds from ½ small pomegranate
a dash of harissa
110g/4oz (½ cup) natural yoghurt or lactose-free yoghurt
1. Cook the quinoa in a pan of boiling water, according to the manufacturer’s instructions on the packet. Drain well.
2. Make the lemon dressing: mix all the ingredients together in a small bowl or shake in a screwtop jar. Season with salt and pepper.
3. Put the hot quinoa in a bowl with the olives, tomatoes, avocado, feta and mint. Add most of the lemon dressing and toss together gently. Set aside.
4. Rub the ground spices and a little ground black pepper into both sides of the lamb steaks. Lightly brush a ridged griddle pan with oil and set over a medium to high heat. Add the lamb to the hot pan and cook for 3–5 minutes each side, depending on how pink or well cooked you like it.
5. Slice the steaks into 1–2.5cm/½–1in thick strips and arrange them on top of the quinoa salad on 4 serving plates. Add the rocket leaves and drizzle with them with the remaining dressing.
OR YOU CAN TRY THIS…
. Use chopped parsley or coriander (cilantro) instead of mint.
. Add some crushed caraway seeds to the spice mixture.
. Make it hotter by adding crushed chilli (hot pepper) flakes or serving the lamb with harissa.
SPICY PORK BURGERS
WITH STIR-FRIED KALE
Everybody loves burgers and these pork ones, enhanced with Thai flavourings, are unusual and delicious. They taste equally good served with stir-fried vegetables from your FODMAP food list.
SERVES 4
PREP: 15 MIN
COOK: 20 MIN
450g/1lb lean pork fillet/tenderloin, all visible fat removed
1 red chilli, deseeded and diced
1 stalk lemongrass, peeled and finely sliced
1 tsp grated fresh root ginger
2 tsp nam pla (Thai fish sauce)
grated zest and juice of ½ lime
a handful of coriander (cilantro), finely chopped
salt and freshly ground black pepper
boiled rice, to serve
sweet chilli sauce, for drizzling
FOR THE STIR-FRIED KALE:
1 tbsp coconut oil or sunflower oil
1 tsp black mustard seeds
2.5cm/1in piece fresh root ginger, peeled and diced
400g/14oz kale, coarsely shredded
3–4 tbsp 0% fat Greek yoghurt or lactose-free yoghurt
1. Blitz the pork, chilli, lemongrass, ginger, nam pla, lime zest and juice and coriander in a food processor or blender. Season with a little salt and pepper.
2. Divide the mixture into 4 large or 8 small portions, and, using your hands, mould each one into a burger shape.
3. Cook the burgers under a preheated hot grill (broiler) for 6–8 minutes each side, until golden brown and the pork is cooked right through and no longer pink.
4. Meanwhile, cook the kale: heat the oil in a wok or deep frying pan (skillet) over a medium heat and cook the mustard seeds and ginger for 1 minute until the seeds pop and release their aroma. Add the kale and stir-fry for 2–3 minutes until just tender. Off the heat, stir in the yoghurt.
5. Serve the burgers and stir-fried kale with some boiled rice, drizzled with chilli sauce.
OR YOU CAN TRY THIS…
. Use soy sauce instead of nam pla.
. Make the burgers with minced beef or chicken instead of pork.
. Squeeze a lime over the cooked burgers.
. Serve the burgers in gluten-free rolls or wraps with salad and lactose-free yoghurt.
PORK & ROOTS CASSEROLE
This traditional dish is all about getting back to basics and enjoying really flavoursome food. It makes a wonderfully warming supper on a cold day.
SERVES 4
PREP: 15 MIN
COOK: 1¾ HOURS
2 tbsp olive oil
4 x 150g/5oz lean pork steaks
2 celery stalks, diced
2 carrots, cut into chunks
3 parsnips, peeled and cut into wedges
400g/14oz potatoes, peeled and cut into wedges
400ml/14fl oz (1¾ cups) onion-free chicken stock
240ml/8fl oz (1 cup) dry white wine
1 tbsp whole-grain Dijon mustard
2 bay leaves
1 tbsp chopped fresh sage
1 strip orange zest
1–2 tbsp cornflour (cornstarch)
4 tbsp crème fraîche
salt and freshly ground black pepper
2 tbsp finely chopped parsley, to sprinkle
steamed green beans, to serve
1. Preheat the oven to 170°C, 325°F, gas mark 3.
2. Heat the oil in a flameproof casserole dish. Add the port and cook the pork over a medium to high heat for about 5 minutes until browned on both sides. Remove from the pan and set aside.
3. Add the celery, carrots, parsnips and potatoes to the casserole and cook for about 5 minutes until slightly softened. Add the browned pork and pour in the chicken stock and white wine. Bring to the boil, then stir in the mustard, herbs and orange zest. Season with salt and pepper.
4. Cover the casserole with a lid and cook in the preheated oven for 1½ hours until the pork and vegetables are cooked and the liquid has reduced.
5. Blend the cornflour with a little water to make a smooth paste and add to the casserole. Put it on the hob over a low heat and stir with a wooden spoon until the sauce thickens. Stir in the crème fraîche.
6. Spoon the pork and vegetables in their sauce onto 4 serving plates and sprinkle with parsley. Serve with green beans.
OR YOU CAN TRY THIS…
. Use chunks of lean pork leg or shoulder instead of steaks.
. The casserole works well with chicken thighs. Cook in the same way as the pork.
. Vary the root vegetables: try swede (rutabaga) or celeriac (celery root).
. For a hint of sweet aniseed, add some fennel wedges.
. Season with a dash of Worcestershire sauce and some paprika.
SMOKEY CHICKEN FAJITAS
You can serve this delicious Mexican dish with tortillas, a little guacamole and some thick Greek yoghurt. Do make sure that your tortillas are cornmeal ones, and not made with wheat.
SERVES 6
PREP: 30 MIN, PLUS MARINATING
COOK: 25 MIN
2–3 hot chillies, deseeded (if wished) and thinly sliced, plus extra to serve
2 tbsp garlic-infused olive oil, plus extra for frying
2 tsp sweet smoked paprika, plus extra if needed
4 chicken breast fillets, skinned and cut into strips
2 large aubergines (eggplants)
4 red, yellow or orange (bell) peppers (or a mixture), deseeded and cut into thin strips
8 spring onions (scallions), green parts only, cut into strips
salt and freshly ground black pepper
18 small corn tortillas, to serve
thick Greek yogurt, to serve
FOR THE GUACAMOLE:
1½ avocados, peeled and diced
1 beef tomato, deseeded and diced
a handful of coriander (cilantro) leaves, chopped, plus extra sprigs to serve
zest of 2 limes and juice of 1
1. Combine the chillies, garlic-infused oil, smoked paprika and chicken in a shallow dish. Season generously with salt and pepper, stir well, cover and leave to marinate in a cool place for at least 1 hour or overnight.
2. Cook the aubergines directly over a gas hob, turning regularly so that all parts of the vegetable are exposed to the flames and the skins blacken and bubble. To cook through, they will take about 15 minutes, depending on the size of the aubergines. They should feel soft throughout. Set aside until cool enough to handle, then peel away the skins and chop the flesh into strips (it should be very soft).
3. Meanwhile make the guacamole: combine all the ingredients in a small bowl and season with salt and pepper. Set aside.
4. Heat a little more oil in a large frying pan (skillet) or wok and add the marinated chicken and chillies. Cook, stirring, over a high heat until thoroughly browned on the outside. Remove the chicken from the pan. Add the peppers to the pan and cook, stirring, over a high heat for about 5 minutes until the peppers are softened, then add the spring onion greens and cook for 2 minutes until they are tender, but still green.
5. Return the chicken to the pan, lower the heat and cook everything together for about 5 minutes, stirring occasionally, or until the chicken is cooked right through. Stir in the aubergine strips, taste and season, and add a little more smoked paprika, if wished.
6. Meanwhile, warm the tortillas in a dry frying pan, keeping them warm in a clean tea towel as you go. (It’s easiest to have a couple of frying pans on the go for this.)
7. Transfer the chicken mix to a serving bowl and sprinkle with coriander sprigs. Serve alongside the tortillas, guacamole and Greek yogurt, for people to assemble their own fajitas.
SPEEDY SWEET & SOUR PORK
This is a speedy and healthy FODMAP version of a classic dish. It’s as quick to make at home from scratch as it is to order and wait for a take-away!
SERVES 4
PREP: 15 MIN
COOK: 15 MIN
225g/8oz (1 cup) basmati rice (dry weight)
2 tbsp sunflower or groundnut (peanut) oil
450g/1lb lean pork fillet, cut into thin strips
2.5cm/1in piece fresh root ginger, peeled and finely diced
1 green (bell) pepper, deseeded and cut into chunks
1 red (bell) pepper, deseeded and cut into chunks
2 carrots, peeled and cut into thin matchsticks
4 pineapple rings, canned in natural juice, cut into chunks
salt and freshly ground black pepper
FOR THE SWEET AND SOUR SAUCE:
3 tbsp mirin or white wine vinegar
4 tbsp light soy sauce
1 tbsp tomato paste or ketchup
180ml/6fl oz (¾ cup) fresh orange juice
2 tsp brown sugar
2 tbsp cornflour (cornstarch)
1. Make the sweet and sour sauce: mix all the ingredients together in a bowl until smooth and the cornflour is thoroughly blended.
2. Cook the rice according to the instructions on the packet.
3. Meanwhile, heat the oil in a wok or deep frying pan (skillet) set over a high heat. When it is very hot and the oil is smoking, add the pork and stir-fry for 5 minutes, until golden brown and cooked through. Add the ginger, peppers and carrots and stir-fry for 2–3 minutes.
4. Add the pineapple and pour in the sweet and sour sauce mixture. Reduce the heat and stir for 1 minute, until the sauce thickens and coats the pork and vegetables.
5. Check the seasoning and serve immediately with the boiled rice.
OR YOU CAN TRY THIS…
. Use cubed chicken breast instead of pork.
. Sprinkle with chopped coriander (cilantro) or chives before serving.
. Serve with some stir-fried crisp shredded Chinese leaves (Chinese cabbage).
DOUGH RECIPES
The following two basic gluten-free dough recipes are great to have up your sleeve, as they can be easily adapted to form the base of lots of delicious dishes, from calzone to a classic savoury pie.
PIZZA DOUGH
Use this low-FODMAP pizza dough recipe to create quick and easy meals that you can dapt easily for the whole family. Make the rocket and prosciutto pizza here, be inspired by the suggetions below, or go completely off-piste with your own flavour combos!
MAKES ENOUGH FOR 4 X 25CM/10IN PIZZAS
PREP: 20 MIN
400g/14oz gluten-free flour
1 tsp salt
1 x 7g/¼oz sachet fast-action dried yeast
1 tsp sugar
1 tbsp chopped rosemary
3 tbsp olive oil
240ml/8fl oz (1 cup) warm water
1. Put the flour, salt, yeast, sugar, rosemary and olive oil in a food processor and blitz until thoroughly mixed. Add the water in a trickle through the feed tube until you have a smooth, soft dough. If it’s too dry, add a little more water; too sticky, add some more flour.
2. Turn the dough out onto a work surface, lightly dusted with flour, and knead with your hands until it’s really smooth. Divide into 4 equal-sized pieces and roll out each one out to a 25cm/10in circle. Cover with toppings as per the recipe or your own choosing.
3. Cook and oven preheated to 220°C, 425°F, gas mark 7, for about 10–15 minutes until the bases are golden and crisp and the cheese has melted.
OR YOU CAN TRY THIS…
. Spike the tomato pizza sauce with hot smoked paprika and sprinkle over sliced jarred roasted red (bell) peppers and jalapeno peppers.
. For a classic Fiorentina, cover the base with tomato sauce, then wilted spinach. Crack an egg in the middle and sprinkle with planty of grated Parmesan and a little grated nutmeg.
PASTRY DOUGH
It’s great to have a good gluten-free pastry recipe in your arsenal, to use for quiches, tarts and pies. Use this basic recipe to make the Cheesy Tomato and Bacon Quiche overleaf, or experiment, adding your own low-FODMAP fillings (see suggestions below).
MAKES ENOUGH FOR A 23CM/9IN TART OR QUICHE
PREP: 20 MIN
150g/5oz (1 cup) rice flour, plus extra for dusting
50g/2oz (½ cup) polenta (cornmeal)
1 tsp xanthan gum
a pinch of salt
100g/4oz (½ cup) butter, diced, plus extra for greasing
1 medium free-range egg, beaten
1. Put the rice flour, polenta, xanthan gum and a pinch of salt in a large mixing bowl. Add the butter and rub in with your fingertips until the mixture resembles fine breadcrumbs. Stir in the beaten egg and 1 tablespoon of cold water (if required) until you have a soft dough. Form into a ball, then chill until needed.
OR YOU CAN TRY THIS…
. Cooked shredded chicken, a few mushrooms (browned in a frying pan), and tarragon.
. Chunks of hot smoked salmon, wilted spinach, lemon zest and dill.
. Griddled courgette (zucchini), crumbled feta cheese and mint leaves.
CHEESY TOMATO & BACON QUICHE
A delicious back to basics quiche made with gluten-free pastry (pie crust).
SERVES 4
PREP: 40 MIN
COOK: 1 HOUR
1 recipe quantity pastry dough here
110g/4oz smoked streaky bacon, diced
150g/5oz baby plum tomatoes, halved
200g/7oz (2 cups) grated Cheddar cheese
4 medium free-range eggs
120ml/4fl oz (½ cup) semi-skimmed milk or lactose-free milk
180ml/6fl oz (¾ cup) double (heavy) lactose-free cream
a handful of chives, snipped
salt and freshly ground black pepper
salad, to serve
1. Preheat the oven to 190°C, 375°F, gas mark 5. Lightly butter a deep loose-bottomed (springform) 23cm/9in tart tin (pan).
2. Roll out the pastry dough on a lightly floured surface and use to line the tart tin. Trim the edges and prick the base with a fork. Place on a baking (cookie) sheet and chill in the fridge for 15 minutes.
3. Line the pastry in the tart tin with a piece of baking parchment (waxed paper) and fill with baking beans or raw uncooked rice. Bake ‘blind’ in the preheated oven for 15 minutes, then remove the paper and beans or rice and bake for 5 more minutes. Remove from the oven and lower the temperature to 170°C, 325°F, gas mark 3.
4. While the pastry is cooking, dry-fry the bacon in a small frying pan (skillet) for 3–4 minutes until crisp and golden. Drain on kitchen paper (towels).
5. Arrange the tomatoes in the pastry case the tart tin and sprinkle with the grated cheese. Scatter the bacon over the top.
6. Whisk the eggs, milk and cream in a large jug. Stir in the chives and some salt and pepper, to taste. Pour into the pastry case and bake in the oven for 30–40 minutes until the filling is set and golden brown on top.
7. Serve the quiche warm or cold, cut into slices with some salad.
OR YOU CAN TRY THIS…
. Vary the herbs – try parsley, basil or oregano.
. Use grated Swiss cheese or mix the Cheddar with some Parmesan.
. Try diced cooked ham instead of bacon or leave it out for a vegetarian version.
GAMMON, SPINACH & POTATO STACKS
This is an economical and homely supper that all the family will enjoy. If you have leftover cooked vegetables from a Sunday roast or previous meal, you can also mash them up and cook as below. A mixture of potatoes, swede (rutabaga), parsnips, carrots and green vegetables can be used instead of just the potatoes and spinach.
SERVES 4
PREP: 15 MIN
COOK: 30 MIN
450g/1lb potatoes, peeled and cut into chunks
250g/9oz baby spinach leaves
60g/2oz (¼ cup) half-fat crème fraîche or lactose-free yoghurt
1 bunch of chives, snipped
1 tsp sweet smoked paprika
1 tbsp olive oil
4 lean gammon steaks, all visible fat removed
4 medium free-range eggs
salt and freshly ground black pepper
mustard, tomato ketchup or spicy chutney, to serve
1. Bring the potatoes to the boil in a large pan of lightly salted water. Reduce the heat to a simmer and cook for 10–15 minutes until tender but not mushy. Drain well.
2. Put the spinach in a colander and pour boiling water over it. Press down with a saucer to squeeze out any excess liquid. Allow to cool a little and chop it finely.
3. Mash the potatoes with the crème fraîche. Stir in the spinach, chives, and paprika, and season to taste with salt and pepper. Divide the mashed potato into 4 portions and, with your hands, shape each one into a round ‘cake’.
4. Heat the oil in a non-stick frying pan (skillet) over a low to medium heat and cook the potato cakes for 4–5 minutes each side, until golden brown. Remove from the pan and keep warm.
5. Meanwhile, cook the gammon steaks under a preheated hot grill (broiler) for about 4–5 minutes each side.
6. Break the eggs into a pan of simmering water and cook for about 3 minutes, until the whites are set but the yolks are still runny.
7. Place a potato cake on each serving plate and cover with a gammon steak. Top with a poached egg and serve immediately with mustard, ketchup or chutney.
OR YOU CAN TRY THIS…
. Instead of gammon, use chicken breast fillets or lean fillet steaks.
. Vegetarians can use tofu instead.
ROCKET & PROSCIUTTO PIZZAS
If wished, you can make the tomato sauce a day in advance and keep it in an airtight jar or container in the fridge until you’re ready to make and assemble the pizzas.
SERVES 4
PREP: 25 MIN
COOK: 25–30 MIN
1 recipe quantity pizza dough here
FOR THE TOMATO SAUCE:
3 tbsp olive oil
2 celery stalks, diced
1 x 400g/14oz can plum tomatoes, chopped
2 tbsp tomato paste
a pinch of sugar
salt and freshly ground black pepper
FOR THE ROCKET (ARUGULA) & PROSCIUTTO TOPPING:
350g/12oz mozzarella, torn into pieces or cut into cubes
a few basil leaves
olive oil, for drizzling
85g/3oz thinly sliced prosciutto or Parma ham, torn into strips
2 large handfuls of wild rocket (arugula)
balsamic vinegar, for drizzling
1. Preheat the oven to 220°C, 425°F, gas mark 7.
2. Make the tomato sauce: heat the olive oil in a frying pan (skillet) set over a low heat, add the celery and cook, stirring occasionally, for about 5 minutes until softened. Add the tomatoes, tomato paste and sugar and simmer for 10 minutes or until reduced and thickened. Season with salt and pepper.
3. Divide the pizza dough into 4 equal-sized pieces and roll each one out to a 25cm/10in circle. Place these on baking (cookie) sheets and spread with the tomato sauce, leaving a thin border around the edge. Scatter the mozzarella and basil over the top and drizzle with olive oil. Set aside for 15 minutes.
4. Cook in the preheated oven for about 10–15 minutes until the bases are golden and crisp and the cheese has melted. Top with the prosciutto and rocket, drizzle with balsamic vinegar and serve immediately.
OR YOU CAN TRY THIS…
. Scatter the tomato sauce with some griddled sliced (bell) peppers or use bottled ones.
. Add some hot chilli (hot pepper) flakes to the tomato sauce.
. Use burrata instead of mozzarella.
. Break an egg into the centre of each pizza before cooking.
PAN-FRIED DUCK BREASTS
WITH ROSTI & PORT & BLUEBERRY SAUCE
Rosy pink, tender slices of duck breast are served on golden parsnip and potato cakes and accompanied by a rich blueberry and Port sauce. If possible, buy the large French magrets – one of these easily serves two. Otherwise you will need four standard-sized duck breasts.
SERVES 4
PREP: 30 MIN
COOK: 20–25 MIN
2 large duck breast fillets, each about 350g/12oz, or 4 medium duck breast fillets, at room temperature
salt and freshly ground black pepper
green vegetables, to serve
FOR THE ROSTI:
300g/10½oz floury potatoes (about 1 large potato)
200g/7oz parsnip (about 1 large parsnip)
2 fresh sage leaves, finely chopped
2 tbsp garlic-infused olive oil
30g/1oz (2 tbsp) butter
FOR THE PORT & BLUEBERRY SAUCE:
250g/9oz (2 cups) frozen blueberries
210ml/7fl oz (scant 1 cup) port
1 tbsp finely chopped rosemary
1 tbsp finely chopped thyme
1 tbsp Worcestershire sauce
1 tsp sugar
1. First make the sauce, as this will benefit from sitting for a little while. Put the blueberries and port in a small pan and cook for 10–15 minutes until the fruit is breaking down and it starts to look syrupy. Add the herbs, Worcestershire sauce and sugar and continue to cook for 5 minutes, or until thickened and rich. Season to taste with salt and pepper and set aside.
2. Use a sharp knife to score through the skin side of the duck. Rub with salt and pepper. Leave at room temperature for 15 minutes.
3. Meanwhile, start to make the rösti: peel and finely grate the potato and parsnip. Squeeze out as much moisture as possible in a clean tea towel and place in a bowl. Add the sage and season well with salt and pepper.
4. Preheat a heavy flameproof casserole. Add the duck breasts skin-side down and cook over a medium heat for 7–10 minutes depending on size, without moving them; the fat that runs out will prevent them sticking. Turn the breasts over and cook for 3–4 minutes, depending on size, until cooked but still pink in the middle. Remove from the pan and leave them to rest under a pieve of kitchen foil while you fry the rosti.
5. Heat the oil and butter in a large non-stick frying pan over low to medium heat. Divide the rosti mixture into 4 and form them into rough patties. Place them in the pan and press down hard with a fish slice. Cook for about 4 minutes or until golden brown on the underside; turn over and cook for a few minutes on the other side until crisp and golden. Remove and drain on kitchen paper (towels).
6. While the rosti are cooking, gently reheat the port and blueberry sauce, if necessary.
7. To serve, place a rösti on each warmed serving plate. Slice the duck and arrange evenly on top of the rösti. Spoon on the sauce and serve immediately with some greens.
LAMB BIRYANI
Biryani is a spectacular celebratory Indian dish of curried meat – lamb in this instance – and saffron-flecked rice. Although this is a simplified version, it does still take time to prepare, but is well worth the effort.
SERVES 6
PREP: 30 MIN, PLUS SOAKING
COOK: 2 HOURS
450g/1lb (2½ cups) white basmati rice
1 tbsp salt
6cm/2½in piece fresh root ginger, peeled and roughly chopped
3 tbsp flaked almonds
1 tbsp ground coriander
2 tsp ground cumin
1 tsp ground fenugreek
1 tsp ground asafoetida
3 tbsp garlic-infused olive oil
4 tbsp ghee or vegetable oil
675g/1½lb boned leg or shoulder of lamb, cut into 2.5cm/1in cubes
1 cinnamon stick
6 green cardamoms
6 cloves
150ml/5fl oz (2⁄3 cup) lactose-free yoghurt
1 tsp cayenne pepper
freshly grated nutmeg
1 tsp saffron strands
a pinch of ground turmeric
40g/1½oz (3 tbsp) butter
TO SERVE:
hard-boiled eggs
sultanas (golden raisins)
toasted almonds
garam masala
coriander (cilantro) sprigs
1. Wash the rice in a sieve under cold running water until the water runs clear. Tip into a bowl, add the salt and enough water to cover. Leave to soak for about 1 hour.
2. Put the ginger, almonds, ground spices and garlic-infused oil in a food processor or blender and purée until smooth.
3. Heat half the ghee or vegetable oil in a large flameproof casserole. Add the lamb in 2 batches and brown over a high heat, adding the remaining ghee or oil for the second batch. Remove from the pan and set aside.
4. Add the ginger and spice paste to the pan and cook over a fairly high heat for about 5 minutes until the paste is golden brown, stirring all the time. Add the whole spices and cook for 2 minutes. Add the meat to the pan and stir to coat in the spices.
5. Lower the heat and gradually add the yoghurt, a spoonful at a time, stirring constantly. Add 250ml/9fl oz (1 cup) water, bring to a gentle simmer, cover and cook for about 1 hour or until the meat is tender, stirring occasionally to prevent it catching on the bottom of the pan. Season with salt, cayenne and nutmeg.
6. Meanwhile, preheat the oven to150°C, 300°F, gas mark 2. Put the saffron in a small bowl with the turmeric and 4 tablespoons warm water; leave to soak.
7. Drain the rice. Add to a large pan of boiling salted water, stir with a fork, then bring back to the boil and cook for about 5 minutes, or until almost cooked, but still a little firm. Drain thoroughly.
8. Once the lamb has cooked for an hour, pile the rice on top of the meat. Drizzle the saffron liquid across the rice and dot with the butter. Cover the casserole with a double thickness of foil, then the lid. Bake in the oven for 30 minutes.
9. To serve, transfer to a platter, fluff the rice carefully with a fork and garnish with the eggs, sultanas, almonds, garam masala and coriander.
SPAGHETTI
WITH LAMB RAGU
A good ragu needs long, slow cooking. The sauce is reduced to a flavoursome concentrate and the meat become meltingly tender. Tossed with perfectly cooked spaghetti and freshly grated Parmesan cheese, this is real Italian comfort food, which is hard to beat.
SERVES 6
PREP: 25 MIN
COOK: 2½–3 HOURS
3 tbsp extra-virgin olive oil
2 tsp fennel seeds, lightly crushed
2 carrots, finely diced
2 celery stalks, finely diced
500g/1lb 2oz (2¼ cups) minced (ground) lamb
400ml/14fl oz (1¾ cups) red wine
3 tbsp chopped oregano
1 rosemary sprig
1 cinnamon stick
1 tbsp dark brown sugar
1 tbsp tomato paste
2 x 400g/14oz cans chopped tomatoes
400g/14 oz gluten-free spaghetti (dry weight)
5 tbsp freshly grated Parmesan cheese
salt and freshly ground black pepper
1. Heat the oil in a saucepan. Add the fennel seeds and cook for 1 minute, then add the carrot and celery and cook, stirring, for 4 minutes, until starting to soften.
2. Add the lamb to the pan and cook for about 7 minutes, breaking up the pieces with a wooden spoon, until browned. Increase the heat and stir in the wine. Let bubble for 4–5 minutes until the liquid has reduced by about half.
3. Add the oregano, rosemary sprig, cinnamon, brown sugar and tomato paste to the pan. Add the canned tomatoes and their juice, as well as 1 can of water. Bring to the boil and season lightly with salt and pepper. Cook, covered, on a very low heat for about 2 hours, stirring occasionally, until the lamb is meltingly tender. Remove and discard the cinnamon and rosemary. Adjust the seasoning to taste.
4. Just before serving, cook the spaghetti in a large pan of boiling salted water until al dente or according to packet instructions. Drain thoroughly.
5. To serve, toss the ragu with the pasta and about half of the grated Parmesan. Serve at once, sprinkled with the remaining Parmesan.