Turkey burgers with beetroot relish

Turkey burgers with beetroot relish

These low-fat burgers freeze well, so why not make double and freeze for another time?

·         Cook 10 mins

·         Prep 15 mins

·         Freezable

Nutrition per serving

183 kcalories, protein 30.0g, carbohydrate 7.0g, fat 4.0g, saturated fat 1.0g, fibre 2.0g, salt 0.5g

Ingredients

Serves 4

·         500 g pack turkey mince

·         Ω tsp dried thyme or 2 tsp fresh

·         1 lemon

For the relish

·         250 g cooked peeled beetroot (not in vinegar), finely diced

·         1 small red onion, finely chopped

·         2 tbsp chopped parsley

·         2 tsp olive oil

·         2 tsp wholegrain mustard

·         Little Gem lettuce, to serve

·         wholemeal pitta bread, to serve

Method

1.      Tip the turkey into a bowl with the thyme. Finely grate in the zest from the lemon and add a little seasoning. Use your hands to mix the ingredients well, then shape into 4 patties. Chill until ready to cook. Can be frozen for up to 1 month.

2.      Mix the beetroot with the juice from Ω the lemon, onion, parsley, oil and mustard. Grill, griddle or barbecue the burgers for about 6 mins each side and serve with the beetroot relish, lettuce and pitta breads.

Mexican bean burgers with lime yogurt & salsa

Mexican bean burgers with lime yogurt & salsa

These veggie burgers are a doddle, and the toppings make them wonderfully moist. Cook from frozen to save time

·         Cook 10 mins

·         Prep 10 mins

·         Vegetarian

·         Freezable

Nutrition per serving

195 kcalories, protein 11.0g, carbohydrate 33.0g, fat 3.0g, saturated fat 0.0g, fibre 6.0g, salt 1.38g

Ingredients

Makes 6 burgers

·         2 x 400g/14oz cans kidney beans, rinsed and drained

·         100 g breadcrumbs

·         2 tsp mild chilli powder

·         small bunch coriander, stalks and leaves chopped

·         1 egg

·         200 g tub fresh salsa

·         150 ml low-fat natural yogurt

·         juice ½ lime

·         6 wholemeal burger buns, sliced avocado, sliced red onion and salad leaves, to serve

Method

1.      Heat grill to high. Tip the beans into a large bowl, then roughly crush with a potato masher. Add the breadcrumbs, chilli powder, coriander stalks and ½ the leaves, egg and 2 tbsp salsa, season to taste, then mix together well with a fork.

2.      Divide the mixture into 6, then wet your hands and shape into burgers. The burgers can now be frozen. Place on a non-stick baking tray, then grill for 4-5 mins on each side until golden and crisp. To cook from frozen, bake at 200C/fan 180C/gas 6 for 20-30 mins until hot through.

3.      While the burgers are cooking, mix the remaining coriander leaves with the yogurt, lime juice and a good grind of black pepper. Split the buns in half and spread the bases with some of the yogurt. Top each with leaves, avocado, onion, a burger, another dollop of the lime yogurt and some salsa, then serve.

Tomato baked eggs

Tomato baked eggs

Eggs over tomato for a change

·         Cook 60 mins

·         Prep 0 mins

Nutrition per serving

204 kcalories, protein 9.0g, carbohydrate 7.0g, fat 16.0g, saturated fat 3.0g, fibre 3.0g, salt 0.27g

Ingredients

Serves 4

·         900g ripe vine tomatoes

·         3 garlic cloves

·         3 tbsp olive oil

·         4 large free range eggs

·         2 tbsp chopped parsley and/or chives

Method

1.      Preheat the oven to fan 180C/ conventional 200C/gas 6. Cut the tomatoes into quarters or thick wedges, depending on their size, then spread them over a fairly shallow 1.5 litre ovenproof dish. Peel the garlic, slice thinly and sprinkle over the tomatoes. Drizzle with the olive oil, season well with salt and pepper and stir everything together until the tomatoes are glistening.

2.      Slide the dish into the oven and bake for 40 minutes until the tomatoes have softened and are tinged with brown.

3.      Make four gaps among the tomatoes, break an egg into each gap and cover the dish with a sheet of foil. Return it to the oven for 5-10 minutes until the eggs are set to your liking. Scatter over the herbs and serve piping hot with thick slices of toast or warm ciabatta and a green salad on the side.

Cauliflower vinaigrette

Cauliflower vinaigrette

Forget memories of mushy cauliflower from school. This punchy salad goes brilliantly with cold meats

·         Cook 7 mins

·         Prep 15 mins

·         Vegetarian

Nutrition per serving

114 kcalories, protein 3.0g, carbohydrate 5.0g, fat 9.0g, saturated fat 1.0g, fibre 3.0g, salt 0.28g

Ingredients

Serves 8

·         1 small cauliflower, cut into florets

·         1 Romanesco cauliflower, cut into florets

·         1 small red onion, very finely chopped

·         small handful capers, rinsed

·         handful flat-leaf parsley, chopped

For the dressing

·         olive oil

·         red wine vinegar

·         Dijon mustard

Method

1.      Make the dressing by whisking all the ingredients together with some seasoning in a large bowl, then set aside.

2.      Bring a large pan of water to the boil, cook the cauliflower for 5-7 mins until just cooked, then drain well. While the cauliflower is still hot, toss it with the dressing and leave to cool. Just before serving, add the red onion, capers and parsley.

Chicken korma

The ultimate makeover: Chicken korma

Try this healthier, more fragrant version of a popular Indian classic

·         Cook 45 mins

·         Prep 15 mins

Nutrition per serving

402 kcalories, protein 43.0g, carbohydrate 33.0g, fat 12.0g, saturated fat 3.0g, fibre 1.0g, salt 0.35g

·         Cook 45 mins

·         Prep 15 mins

Nutrition per serving

402 kcalories, protein 43.0g, carbohydrate 33.0g, fat 12.0g, saturated fat 3.0g, fibre 1.0g, salt 0.35g

Ingredients

Serves 4

·         vegetable oil

·         2 medium onions, chopped

·         3 garlic cloves

·         about 2cm piece fresh root ginger (to give you 2 tbsp finely chopped)

·         5 cardamom pods

·         1 cinnamon stick

·         600 g boneless, skinless chicken breasts, cut into bite-size pieces

·         ground coriander

·         1 ½ tsp garam masala

·         ¼ tsp ground mace

·         ½ tsp ground black pepper

·         150 ml natural yogurt, not fridge cold

·         100 ml full-fat milk

·         2 small green chillies, deseeded and shredded

·         handful coriander leaves and stems, coursely chopped

·         flaked almonds, toasted

·         250 g basmati rice, cooked with a generous pinch saffron

Method

1.      Heat 1 tbsp of the oil in a deep sautè pan or wok. Tip in the onions, then fry over a medium-high heat for about 12-15 mins, stirring occasionally, until a rich golden colour and the pan is sticky on the bottom. While they cook, chop the garlic and ginger. Make a slit down the length of each cardamom pod just deep enough to reveal the tiny seeds. Remove the onions from the heat. Transfer a third of them to a small blender along with the garlic, ginger and 2 tbsp water. Whizz together to make a paste that is as smooth as you can get it. Set aside.

2.      Return the onions in the pan to the heat, add the remaining oil, cardamom pods and cinnamon stick, then stir-fry for a couple of mins. Stir in the chicken, ground coriander, 1¼ tsp of the garam masala, mace and black pepper, then stir-fry for another 2 mins. Reserve 3 tbsp of the yogurt, then slowly start to add the rest, 1 tbsp at a time, stirring between each spoonful. When all the yogurt has gone in, stir in the oniony paste and stir-fry for 2-3 mins. Stir in 150ml water, then the milk. Bring to a boil, then simmer, covered, for 20 mins, scattering in the chillies for the final 5 mins, by which time the chicken should be very tender. Remove the cardamom pods and cinnamon. The flavours mellow all the more if refrigerated overnight. When gently reheating, splash in a little water if needed to slacken the korma sauce.

3.      Finish by stirring in the chopped coriander. Taste and add a little salt if you wish. Swirl in the reserved yogurt. Spoon the korma into bowls, scatter a few almonds over each portion with a sprinkling of the remaining garam masala. Serve the saffron rice on the side.

The ultimate makeover: French onion soup

The ultimate makeover: French onion soup

Angela Nilsen gives the French classic a makeover, losing the butter and beef stock to make a lighter soup that's still full of flavour

Ingredients

Serves 4

For the soup

·         4 large Spanish onions (about 900g/2lb)

·         3 tbsp extra virgin rapeseed oil

·         4 thyme sprigs

·         2 bay leaves

·         ½ pint dry white wine

·         1 rounded tbsp plain flour

·         1 tbsp Swiss vegetable bouillon

For the topping

·         1 garlic clove, crushed

·         1 tbsp extra virgin rapeseed oil

·         4 long slices from a baguette

·         1 oz Parmesan, coarsely grated

·         2 oz GruyËre, coarsely grated

Method

1.      Cut the onions in half lengthways, then slice down into very thin slices. Heat a very large pan, add the oil when hot, stir in the onions, 3 of the thyme sprigs and the bay leaves, then season with a little salt. It will seem like a lot of onions, but they reduce right down. Cook over a high heat for 5 mins, stirring often. The onions shouldn't brown yet, just start to soften. Lower the heat, then cook slowly for 35 mins, uncovered, stirring often until the onions have reduced right down and are very soft.

2.      While the onions are cooking, bring the wine to a boil in a small pan, then bubble away for 30 secs. Remove and leave to cool. Tip the flour into a small heavy pan and toast over a medium heat for a few mins, stirring occasionally, until light brown in colour. Set aside.

3.      When the onions are very soft and reduced, turn up the heat so they caramelise, then cook for another 12-15 mins, stirring along the bottom of the pan occasionally to mix in the brown sticky bits. When the bottom of the pan and all the onions are sticky and a rich brown colour, stir in the flour. With the heat still high, gradually pour in the wine, again stirring in the bits from the bottom. Pour in 1.2 litres of cold water. Stir in the bouillon, then slowly bring everything to the boil. Skim off any froth from the surface. Simmer for 15 mins so all the flavours can mingle.

4.      While the soup simmers, make the topping. Heat oven to 200C/fan 180C/gas 6. Mix the garlic and the oil together. Brush all over the bread slices, then cut each one into cubes. Scatter over a baking sheet, then bake for 8-10 mins until golden. Set aside. Line a baking sheet with baking parchment or a sheet of non-stick silicone. Remove the leaves from the remaining thyme sprig, then mix with the grated Parmesan. Scatter and spread over the lined baking sheet into a 13 x 8cm rectangle. Bake for about 8 mins until melted and turning golden. Remove, leave to firm up, then snap into jagged pieces.

5.      To serve, remove and discard the herbs from the soup. Ladle the soup into bowls - scatter over a few croutons, the Gruyère and a grinding of pepper, then perch a Parmesan crisp on top. Serve any remaining croutons separately.