Phoenix Cook & Eat · Chilli con Carne 1. Dice onion, chop the pepper and peel and grate the...
Transcript of Phoenix Cook & Eat · Chilli con Carne 1. Dice onion, chop the pepper and peel and grate the...
PhoenixCook & Eat
with QPR in the Community Trust
Kitchen tips and tasty recipes the whole family will enjoy!
Basic Health & Safety• Alwayswashyourhandswithsoapandwaterbeforestartingtocook.
• Ensureyoureadthefullrecipebeforestartingtoprepareandcookyourfoodsoyoudon’tmakeanymistakesormissanysteps.
• Getallingredientstogetherfirstbeforestartingsoyoudon’thavetokeepmovingbackandforthinthekitchen.
• Alwayshandlekniveswithcareanddon’tusethemwithoutfullattention.Withrounditemschoptheminhalffirstbeforeplacingthemontheflatsurfaceasit’smorestable.Smallersharperknivesareofteneasiertomanage.
• Anysharpobjectslikegratersormandolinsshouldalwaysbeusedwithcareandattention.
• Makesurepanhandlesarepointingawayfromthestovetoavoidaccidents.
• Drainboiledfoodsinacolanderinthesinkandcleanupanyspillagestoavoidslipping.
• Cleanthingsasyougotomaintaingoodfoodhygieneandpreventcontaminationoffoodssuchasmeatandeggs,butmakesurehotpotsandpanscooldownbeforewashing.
• Heatoilslowlytoavoidspittingandplacefoodintotheoilslowlytoavoidsplashingofhotoil.
• Alwayspayattentiontofoodwhenit’sbeingcookedsoanyaccidentsaretackledquicklyandtomakesurefooddoesn’tburn.
• Trytoavoidwearinglooseorbaggyclothingthatcouldgetcaught,keeplonghairtiedbackandnevercookwithsandalsorbarefeetathome.
• Alwaysswitchoffcookerswhennotinuse.
• Alwaystreatfiresinthecorrectway-electricalfiresshouldbetreatedwithandfiresextinguisherandnevertreatedwithwater,Bakingsodashouldbeusedwithagreasefire,microwavefiresshutthedoorandswitchitoff,ovenfiresshouldbedealtbykeepingthedoorshutandswitchingitoff.
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Budgeting tips • Makealistofthethingsyouneedbeforeyougoshoppingsoyoudon’tbuythingsyoudon’tneed.
• Itisusuallycheapertobuyandcookfoodinbulksobatchcookingyourfoodisoftenthebestvalueandwillsaveyoutime.
• Frozenfruitsandvegetablesareoftencheaperandcomepre-chopped,savingyoumoneyandtime.
• Grainslikericeandpastaareverycheap,havealongshelflifeandcanbeusedasthemainsourceofenergyinyourmeals.
• Choosecheaperbrands–theyareoftenverysimilarandcansometimesbehealthierthanpremiumbrandswhichcontainaddedfatandsugar.
• Meatandfishcanoftenbeexpensivesowhynottrymeat-lessmealsfromtimetotime.
• Beansandlentilsareusuallyverycheap,especiallywhendry.Theyarealsoextremelyhealthywithimportantvitamins,fibreandproteinwithlittlefat.
• Usingsmallerplatescanhelpwithportioncontrolandalsoleaveyouwithfoodtoeatatalatertime.
• Pre-preparedfoodssuchasready-choppedvegetables,pre-cookedbeansandready-madesaucesareoftenmoreexpensivesotrytoavoidthemwhenpossible.
• Loosefruitsandvegetablesaresometimescheaperthanpre-packagedsoalwayscomparethepriceperweight(£/Kg)tomakesureyou’regettingthebestdeal.
• Whenbuyingfreshproduceremembertolookatexpirydatesanddon’tbuymorethanyouneedasthismightleaveyouwithwaste.
• Attheendoftheday,somesupermarketswillreducefreshfoodsandthiscanbeagoodtimetodoyourshopandgetabargain.
• Alwayscheckyourcupboardsbeforeshoppingtomakesureyouonlybuythingsyouneed.
Storing & Re-Heating Food• Foodswitha“useby”datecanbekeptinthefridgetoslowdownthegrowthofgerms.Leftoversshouldbecooledquicklyandcanberefrigeratedsafelyforupto2days.
• Avoidputtingunusedcannedfoodinthefridgeasitcangiveyourfoodametallictaste,insteadremovethefoodandputitinadishorcontainerbeforerefrigerating.
• Ensureyourfridgeiskeptcleantomaintainhygieneandensurethetemperatureisbelow5degrees.
• Almostallfoodscanbefrozenandre-heatedatalatertime,howeverricemustbecooledandfrozenasquicklyaspossible.Makesuretheyarekeptinairtightcontainersorbaggedtostopthemfromdryingout.
• Eggscanbefrozenorrefrigerated,buttheymustbuttheshellshouldberemovedfirst.
• Rawmeatcanbesafelystoredinthefridge,butmakesuretheyarekeptseparatelyfromotherfoodsinsealedcontainersatthebottomofthefridgetopreventcontamination.
• Rawmeatcanbesafelyfrozenfor3-6months.Whendefrostingyoucanuseamicrowaveifyouwanttocookitstraightawayorleaveovernightinadish.Defrostedmeatmustbeeatenwithin24hoursandwhencookedmakesureitiscookedrightthrough.
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FortheChicken
2limespluswedgestoserve
1tbspdriedcumin
1tbspdriedoregano
1tbsppaprika
1tbspoliveoil
2garlicclovescrushed
4chickenbreasts
3mixedcolouredpeppers
1redonion
6-8softtortillawraps
FortheYogurtDip
1smallhandfulofmintleaves
1garlicclovediced
200gofplainyogurt
1/2alemonjuiced
1tbspofoliveoil
1celerystick
3largecarrotsslicedintorounds
2mixedpepperssliced
500gbeefmince
2tbspcajunseasoning
1tbsptomatopuree
500grice
BBQ Chicken Fajitas Cajun Beef & Veg Rice Bowl
1.Makethemarinade-inalargebowl.Juiceboththelimes,addtheoregano,spices,oliveoilandgarlic,andmixtogether.Dicethechicken,thenstiritthroughthemarinade,andsetaside.
2.Preparethevegetables-Deseedingthepeppersandchoppingintosmallstrips.Cuttingtheonionintothinslices.
3.Tomaketheyogurtdip–Chopthemintleavesandaddtoalargebowl.Juicehalfalemonandaddtothebowl.Dice1garliccloveandaddtothebowl.Finally,add200gofplainyogurtandstirtogetherwell.
4.Cookthechicken-Heatapanandaddasplashofoil.Cookthechickenpiecesfor10mins,turningoften.Addthevegetablesandcookforanother2-3minsuntilthechickenpiecesarecookedallthewaythrough.Serveonheatedtortillasandyogurtdipandlimewedgesasdesired.
1.Addthecelery,carrots,peppersandmincetoalargepan,andcookfor10minsuntiltheminceisbrownedandbeginningtogocrispy.
2.Meanwhile,starttopreparethericewhiletheminceiscooking.
3.AddtheCajunseasoningandtomatopuréetothepan;stirtocoatthemince.Tipinthecookedricealongwith4tbspofwater.Stirtofullycombineandheatuntilthericeispipinghot.
Ingredients IngredientsMethod Method
6 7
450gchickenbreastcutintocubes
1onionchopped
1redpeppersliced
2garlicclovesdiced
1cmpieceofgingerfinelychopped
2tbspmadrascurrypaste
400gtinchoppedtomatoes
300gbasmatirice
Chicken & Tomato Spiced Curry
1.Heat1tbspoftheoilinalargepan.Cookthechickenfor5-7minsuntilgoldenandjustcookedthrough.
2.Addtheonion,cookfor3minsuntilsoft,thenaddtheredpepperandcookfor2mins.Stirinthegarlicandgingerandcookfor30secs.Stirinthecurrypasteuntileverythingiswellcoated.
3.Pourinthetomatoesalongwith200mlwater.Bringtotheboil,thenreducetheheat,coverthedishandleavetosimmerfor10minsuntilthesaucehasthickeneduntilpipinghotandcookedthrough.
4.Meanwhile,cookthebasmatiricefollowingpackinstructions.Servewiththecurry.
IngredientsMethod
150gmediumeggnoodle
1dashoftoastedsesameoil
2tbspsoysauce
300gchickenbreastinstrips
1tbspfive-spicepowder
1tbspcornflour
1tbspgroundnutoil
1redpepperthinlysliced
150gbeansprouts
1springonionslicedlengthways
Chicken Chow-Mein
1.Cookthenoodlesinapanofboilingwaterfor2–3minutes,untilaldente,oraccordingtopacketinstructions.Drain,thenrinseundercoldrunningwateranddrainagain.Drizzlewithadashofsesameoilandtossthroughtopreventthenoodlesfromstickingtoeachother.
2.Putthechickenstripsinabowlandseasonwithadashofsoysauce,thefive-spicepowderandchillisauce,ifusing.Mixwell,thenlightlydustthechickenstripswiththecornflour.
3.Heatawokuntilsmokingandaddthegroundnutoil,thenaddthechickenandstirfryfor3–4minutes,oruntilthechickenisgolden-brownandcookedthrough.
4.Addtheredpepperandstirfryfor1minute,thenaddthebeansproutsandspringonionandstirfryfor30seconds.Stirinthecookednoodlesandseasonwiththesoysauce,adashofsesameoil.
5.Pilethenoodlesontoaservingplateandserveimmediately.
IngredientsMethod
8 9
1/2tspoil
1/2canredkidneybeans
1/2largeonion
plainboiledlonggrainrice,toserve
1/2redpepper
souredcream,toserve
1carrot,grated
1/2tspdriedmarjoram
2garliccloves,peeled
1/2canchoppedtomatoes
1/2tsphotchillipowder
1/2beeforvegstockcube
1/2tsppaprika
1/2tspgroundcumin
250gleanmincedbeef
Chilli con Carne
1.Diceonion,chopthepepperandpeelandgratethecarrot.Peelandfinelychop2garliccloves.
2.Heatoilinapanonmediumheat.Addtheonionsandcookfor5minutes,oruntilsoft.Addgarlic,redpepper,chillipowder,paprikaandgroundcumin.Stirwell,thenleaveittocookfor2minutes.
3.Turnheatup,addmeattothepan,breakupwithspoonorspatula.Cookfor5minuntilbrown.
4.Crumblethebeefstockcubeinto150mlhotwater.Pourthisintothepanwiththemincemixture.Addchoppedtomatoes.Tipin1/2tspdriedmarjoram.
5.Simmergently.Bringeverythingtotheboil,stirwellandputalidonthepan.Reducetheheatuntilgentlybubblingandleavefor20minutes.Checkonthepanoccasionallytostiritandmakesurethesaucedoesn’tcatchonthebottomofthepanorisn’tdryingout.Ifitis,addacoupleoftablespoonsofwaterandmakesurethattheheatreallyislowenough.Aftersimmeringgently,thesaucymincemixtureshouldlookthick,moistandjuicy.
6.Drainandrinsekidneybeansinasieveandstirintothechillipot.Bringtotheboilagain,gentlybubblewithoutthelidforanother5minutes,addalittlemorewaterifitlookstoodry.
7.Servewithsouredcreamandplainboiledlonggrainrice.
IngredientsMethod
ChickenMarinade
600gbonelesschicken
3tbspGreekyoguhurt
1/2tspturmeric
1/4tspmildchillipower
ToCooktheChicken
3tbspvegetableoil
4greencardamonpods
1tspcuminseeds
200gwhiteonionthinlysliced
160gmschoppedtomatoes
1tbsptomatopuree
2greenchilliesslitlengthwise
6garlicclovesdiced
1tspcorianderpowder
Chicken Biryani
1.Marinatethechickeningreekyoghurt,turmeric,chillipowderandsalt.Setasideandmarinatefor20minutes.
2.Heattheoilinaheavybottomsaucepanovermediumheat.Addthegreencardamomandcuminseedsfryforafewseconds.Addtheslicedonionandfryfor10minutesoveramediumflame.Addthechoppedtomatoesandfrystirringwellfor3minutes.Mashwiththebackofthespoonastheysoften.Addthetomatopureeandcontinuetofryforafurtherminute.Addtheslitchilliesalongwithgarliccloves.Fryforaminute.
3.Addthecorianderpowder,stirwellandturntheheatlow.Nowaddthemarinatedchickenmixingwell.Nowturntheheatbacktomediumandcontinuecookingthechickenfor3-4minutestosealthechickenpieces.Seasontotaste.Lowertheheatandsimmerwiththelidonfor5minutes.Stirthechickenhalfwaythroughcookingmakingsureitdoesn’tsticktothebottomofthepan.Add50mlswaterifitistoothick.
4.Takethepanofftheheatandputhalfthericeoverthechickenfollowedbyhalfthesaffronmilk,pinchofgarammasala,1tbspmintand1tbspcoriander.Layertheremainingriceandaddtherestofthegarnishingredients.
5.Putthelidbackonandputthesaucepanbackonaverylowflamefor5minutes.Turntheheatoffandleavethebiryanitorestfor10minutes.Servewarmwithachoiceofraitaandonionsalad.
IngredientsMethod
10 11
1tbspoliveoil
1redonion
1auberginecutintocmcubes
1garlicclove
1tspoforegano
2tbspofcapers
1canoftomatoes
1handfulofbasil
2tbspoflemonjuice
400gbonelesschicken
1.5tbspoil
2sprigsofthyme
4clovesofgarlicfinelychopped
1largeor2smallbroccoliheadschopped
1largecarrotfinelychopped
4tbspofhoney
4tbspofsoysauce
2tbspofwater
2tspofcornstarch
whiteorbrownrice
1thumbsizedpieceofgingerfinelydiced
Easy Caponata Stew Honey & Ginger Stir-fry
1.Heatoliveoil,addtheonionandaubergineandfryuntilsoftandgolden.
2.Crushinthegarlicwiththeoreganoandcookforanothertwominutes.
3.Pourinthecapersandchoppedtomatoesandadd250mlofwater,turnheatdownandsimmeruntilsaucehasthickenedandvegetablessoftened.
1.Heatoilinalargepanovermedium/highheat.Addthechickenbreastandcookfor2-3minutes.
2.Preparesaucebywhiskingtogethercorn-starch,soysauce,honeyandwateruntilmostofthecorn-starchhasdissolvedandleavetooneside.
3.Add80gofriceperpersontoboilingwaterata2:1watertoriceratioandleavetocookwhilemovingontostep4.
4.Addthebroccoli,ginger,garlicandthymetothepanandsautéforafewminutesbeforeaddingyoursauce.Bringsaucetoaboil,thenreducetolowheat,addcarrots,andsimmerfor6-8minutes.
5.Removestir-fryfromheatandservewithrice.
Ingredients IngredientsMethod Method
12 13
1tbspofoliveoil
1largeonion
1largecarrot
2celerysticks
300gofporksausages
2garliccloves
1/2-1tspofcrushedchilli
400goftinnedchoppedtomatoes
400gofspiralispasta
15gofparsley
Spicy Sausage Ragu With Spiralis
1.Heattheoliveoilinalargefryingpanoverahighheat.Addtheonion,carrot,celeryandsausage.Cookfor10minuteswhilebreakingupthesausagewithawoodenspoon,stireverynowandthen.
2.Addthegarlicandchilliflakesandcookforafurther1minutebeforeaddingthetomatoes.Reducetheheattomediumandleavetosimmerforafurther15minutes.
3.Meanwhile,cookthepastaaccordingtothepackinstructions.Drain,reserving2tbspofthepastawater,thentossthepastawiththesauceandthereservedwater.Dividebetween4platesandsprinkletheparsleyoverthetop.
IngredientsMethod
2tbspvegetableoil
500gextraleanbeefmince
1largeaubergine,slicedandcutintothickstrips
1redchilli
150gmushrooms
4springonions
4tbspoystersauce
6garliccloves
Basmatirice
Spicy Beef & Aubergine Stir Fry
1.Heatadropoftheoilinanon-stickwokorlargefryingpanandCookthemincefor10minsoruntilbrown.Removefrompanandsetaside.
2.Heattheremainingoilinthepanandfrytheaubergineforabout10mins,untiltenderandcookedthrough.Addhalfthechilli,thegarlicandmushrooms,thencookforafurtherfewmin.
3.Returnthemincetothepanandaddmostofthespringonions,oystersauceand200mlwater.Bubbleforafewmins,thenserveimmediatelywiththerice.Scattertheremainingchilliandspringonionsontop.
IngredientsMethod
14 15
1tbspofoliveoil
1largeonionfinelychopped
2sweetpotatoesinchunks
1redchillifinelychopped
600mlvegetablestock
1garlicclovecrushed
1.5tspgroundtumeric
250gredlentils
1.5tspgroundcumin
80gspinach
1thumb-sizedpieceofgingerpeeledandfinelychopped
Spinach, lentil & sweet potato Dhal
1.Heat1tbspoilinawide-basedpan.Add1finelychoppedonionandcookoveralowheatfor10mins,stirringoccasionally,untilsoftened.
2.Add1crushed garlic clove,afinelychoppedthumb-sizedpieceofgingerand1finelychoppedredchilli,cookfor1min,thenadd1.5tspground turmericand1.5tspgroundcuminandcookfor1minmore.Turnuptheheattomedium,add2sweetpotatoes,cutintoevenchunks,andstireverythingtogethersothepotatoiscoatedinthespicemixture.
3.Meanwhile,Tipin250gredsplitlentils,600mlvegetablestockandsomeseasoning.Bringtheliquidtotheboil,thenreducetheheat,coverandcookfor20minsuntilthelentilsaretenderandthepotatoisjustholdingitsshape.
4.Tasteandadjusttheseasoning,thengentlystirinthe80gspinach.
IngredientsMethod
oil
1largeonion,chopped
2garliccloves
500gbeefmince
2x400gcanchoppedtomatoes
driedoregano
1beefstockcube
4peppers
100ggratedmozzarella
Stuffed Peppers
1.Heatovento200C.Meanwhile,heatoilinalargepan,addtheonionandcookforafewminutesuntilsoft.Addthegarlicandbeefandcookuntilbrowned.Breakitupwithaspoonasitcooks.
2.Addthetomatoes,oregano,stockcubeandketchup.Seasonwell,giveeverythingagoodstirandcoverfor30mins.
3.Meanwhile,halvethepeppersandscoopouttheseeds.Placeinaroastingtinandbakefor20mins.
4.Whentheminceiscooked,divideitbetweenthesoftenedpeppers.Returntotheovenforanother10mins,sprinklewithcheeseandseasonwithbasilbeforeserving.
IngredientsMethod
16 17
How to use leftovers• Freezeleftoverbreadandputitinthetoaster.
• Freezeripebananasandusetheminsmoothies.
• Leftoverdinnerscanmakebesavedfortomorrowslunch.
• Leftovermeatcanbeusedeasilyinsandwiches.
• Leftovervegetablescanbeturnedintoasoupbyputtingthemintohotwaterwithstockorbroth.
• Freshbreadthatlosesitsfreshnesscanbeturnedintobruschettabyslicingthinly,drizzlingwithoil,seasoningwithherbs,coveringinfreshchoppedtomatoesandcoveringinfoilbeforeplacingintheoven.
• Blendingleftovervegetableswithacanoftomatoescanmakeasauce.
• Leftovermealscanbeplacedinthefreezerandreheatedatalaterdatewhichworkswellwhencookinginbulk.Whenfreezingtrytostoreinclearcontainersandaddlabelssoyouknowwhat’sinside.
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PhoenixCook & Eat