Cook Book

Acknowledgements

The recipes have been sourced from: -

Jamie Oliver (2019) 15 minute meals [available online] www.jamieoliver.com/recipes/catego-
ry/books/jamies-15-minute-meals
Jamie Oliver (2019) 15 minute meals [available online] http://www.foodnetwork.co.uk/tv-
shows/jamies-15-minute-meals.html
BBC Good Food (2019) 15-minute meal recipes [available online] https://www.bbcgoodfood.
com/recipes/collection/15-minute-meal
BBC Good Food (2019) Slow Cooker recipes [available online] https://www.bbcgoodfood.
com/recipes/collection/15-minute-meal
Nutritional information has been sourced from: -

NHS (2019) How to store food and leftovers [available online] https://www.nhs.uk/live-well/
eat-well/how-to-store-food-and-leftovers/
NHS (2019) How to prepare and cook food safely [available online] https://www.nhs.uk/live-
well/eat-well/how-to-prepare-and-cook-food-safely/
NCFE (2015) How to prepare and cook food safely; NCFE Level 2 Certificate in Understanding
Nutrition and Health, workbook 1, page 75
British National Foundation (2017) Nutritional Requirements [available online] https://www.
nutrition.org.uk/attachments/article/907/Nutrition%20Requirements_Revised%20Oct%20
2017.pdf

Recipe book complied by: -

Learning & Development Department, Abbots Care Ltd, Unit 5 – 6 Phoenix House, 63 Camp-
field Road, St Albans, Hertfordshire, AL1 5FL
 Nutritional Requirements

Estimated Average Requirements for Adults:

MEN WOMEN

AGE Kcal AGE Kcal

19-24 2772 19-24 2175
25-34 2749 25-34 2175
35-44 2629 35-44 2103
45-54 2581 45-54 2103
55-64 2581 55-64 2079
65-74 2342 65-74 1912
75+ 2294

Estimated Average Requirements for Adults

Fat: Less than 70g

Saturates: Less than 20g
Carbohydrates: At least 260g
Total Sugars: 90g
Protein: 50g
Salt: 6g

Estimated Average Requirements for Adults

Fluids 1.5 – 2 Litres (1/3 of fluid will be obtained from

food sources)
 Freezing Food

Freezing food

You can freeze pretty much everything, including:

• Yoghurt
• Cheese (except soft cheese as the freezing process affects the texture)
• Milk
• Meat
• Fish
• Eggs, including boiled eggs
• Bananas: peel and wrap them or place in an airtight container before freezing
• Baked goods
• Bread
• Rice (Ideally, serve rice as soon as it has been cooked. If that isn’t possible, cool the rice as quickly as pos-
sible, ideally within 1 hour. Keep rice in the fridge for no more than 1 day until reheating. When you reheat
any rice, always check the dish is steaming hot all the way through. Do not reheat rice more than once.)

Anything with a high water content like strawberries and tomatoes will go squishy but are still fine to
cook with.

Place food in an airtight container or wrap it tightly in freezer bags or similar before placing in the freezer
otherwise the cold air will dry it out.

Re-freezing meat and fish

Never re-freeze raw meat (including poultry) or fish that has been defrosted.
You can cook frozen meat and fish once defrosted, and then refreeze them.
You can re-freeze cooked meat and fish once, if they have been cooled before going into the freezer. If in
doubt, don’t re-freeze.
Frozen raw foods can be defrosted once and stored in the fridge for up to 24 hours before they need to be
cooked or thrown away.
To reduce wastage, divide the meal into portions before freezing and then just defrost what you need.
 Storing Food

What goes in the fridge?

Some foods need to be kept in the fridge to help slow down germs’ growth and keep food fresh and safe for
longer. These are foods marked with a “use by” date and “keep refrigerated” on the label, such as milk, meat
and ready meals.

•Cool down leftovers as quickly as possible (within two hours), store them in the fridge and eat them within
two days.
•Avoid putting open tin cans in the fridge, as the food inside may develop a metallic taste. Follow the
manufacturer’s instructions or place the contents in a storage container or covered bowl before refrigerating.
•To store food in airtight storage containers and sandwich bags and write the date of storage on the
container/bag so the food can be disposed of within two days of opening or cooking. Where containers or
sandwich bags are not available please use clingfilm or tin foil.

Fridge maintenance
Keep your fridge temperature at 5C or below. If your fridge has a digital temperature display you may wish to
check it against an internal fridge thermometer now and again to make sure it’s accurate. Clean and inspect
your fridge regularly to ensure it remains hygienic and in good working order.

“Use by” dates

No food lasts forever, however well it is stored. Most pre-packed foods carry either a “use by” or a “best
before” date. “Use by” dates appear on foods that go off quite quickly. It can be dangerous to eat foods past
this date.
“Best before” dates are for foods with a longer life. They show how long the food will be at its best. Food can
look and smell fine even after its “use by” date but that doesn’t mean it’s safe to eat. It could still contain bugs
that could make you ill. Eating food past its “best before” date is not dangerous, but the food may not be good
quality.

Best before
“Best before” dates appear on a wide range of frozen, dried, tinned and other foods.
“Best before” dates are about quality, not safety. When the date is passed, it doesn’t mean that the food will
be harmful, but it might begin to lose its flavour and texture.
Eggs have a shelf life of 28 days (from date laid to best before date). By law, eggs must reach the final
consumer within 21 days from the date they have been laid. This date is known as the sell-by date. After this
date, the quality of the egg will deteriorate. If any salmonella bacteria are present, they could multiply to high
levels and could make a person ill.
This means eggs need to be delivered to the consumer at least 7 days before the best before date. The
consumer then has 7 days to use the eggs at home.
 Storing Food
How to prepare and cook food safely
Handling food correctly and safely is essential to prevent Food-Bourne illness and protect yourself and others
from becoming ill. The handling of food can take place during:

•Preparation
•Cooking
•Cooling
•Purchase
•Reheating
•Serving
•Storage

The best way to avoid getting food poisoning is to ensure that you maintain high standards of good hygiene
when storing, handling and preparing food.
Washing hands
Our hands are one of the main ways that germs are spread. Harmful bacteria can be spread very easily from
people’s hands to food, work surfaces and equipment.
It’s always important to wash them thoroughly with soap and warm water before handling food, and especial-
ly after touching raw food, the bin, pets, and going to the toilet.
Once you have washed your hands please ensure that you use a clean pair of gloves whilst preparing and
cooking food.

Cooking
Cooking food at the right temperature will ensure any harmful bacteria are killed. Check that food’s steaming
hot throughout before you eat it.
The foods below need to be cooked thoroughly before eating:
•Poultry
•Pork
•Offal, including liver
•Burgers
•Sausages
•Rolled joints of meat

Burgers and Sausages

When cooking burgers, sausages, chicken, and pork, cut into the middle to check that the meat’s no longer
pink, the juices run clear and it’s steaming hot throughout.
Chicken
When cooking a whole chicken or bird, pierce the thickest part of the leg (between the drumstick and the
thigh) to check there’s no pink meat and the juices are no longer pink or red.
Pork
Pork joints and rolled joints shouldn’t be eaten pink or rare. To check when these types of joint are ready to
eat, put a skewer into the centre of the meat and check there’s no pink meat and the juices run clear.
Beef and Lamb
It’s safe to serve steak and other whole cuts of beef and lamb rare (not cooked in the middle) or blue (seared
on the outside) as long as they have been properly sealed by cooking them quickly at a high temperature on
the outside only. Bacteria is usually only found on the outer surfaces of these types of meat.
Washing fruit and vegetables
Wash fruit and vegetables under cold running water before you eat them. This helps remove visible dirt and
germs that may be on the surface. Peeling or cooking fruit and vegetables can also remove these germs.
Never use washing-up liquid or other household cleaning products to clean fruit and vegetables, as they’re
not intended for human consumption and you may accidentally leave some of the product on the food.
Breakfast Recipes
Scrambled Egg on Toast

Ingredients
White or brown bread - 1 or 2 slices Toasted
2 large fresh eggs
2tbs milk
Freshly ground black pepper
½ tsp butter

Method
Break the eggs into a jug, add the milk and mix with a fork. Melt the but-
ter in a saucepan and pour in the eggs. Cook over a medium heat, stirring
occasionally until almost set. Meanwhile, toast the bread and place onto
warmed plates. Divide the egg between the toast and season with freshly
ground black pepper/

Nutritional Values
Calories 254 Preparation Time
Total fat 19g 3 minutes
Saturated fat 7g
Sugar 0g Cooking Time
Fibre 0g 5 minutes
Protein 18g
Salt 0.6g

Open Breakfast Sandwich

Ingredients
1 slice white or brown bread
Soft butter, for spreading
1 tomato, sliced
1 tbsp white wine vinegar
1 medium free-range egg
2 slices of smoked back bacon
1 tbsp chives, roughly chopped

Method
Heat up a griddle pan and cook the bacon for a few minutes until crisp.
Set aside and keep warm. Heat a deep pan of water over a low heat until just
simmering and add the vinegar. Crack an egg into a small cup and gently pour
into the pan. Cook the egg for 2-3 minutes for soft poached or cook to your
liking. Remove with a slotted spoon and drain on kitchen paper. To serve,
toast the bread slices and spread with some butter. place the tomato slices
on the toast, followed by a couple of slices of bacon and a poached egg.
Add some seasoning and serve immediately with a sprinkling of chives.

Nutritional Values
Calories 404
Total fat 19g
Saturated fat 7g
Sugar 14g
Pancakes
Ingredients
140g plain flour (this is about 200ml/7fl oz)
4 eggs
200ml milk
50g butter, melted
sunflower oil, for cooking

Method
To make the batter, tip the flour into a bowl and beat in the eggs
until smooth. Gradually add the milk and carry on beating until the
mix is completely lump-free.
Now whisk in the melted butter. Place a pancake pan over a medi-
um heat and wipe with oiled kitchen paper. Ladle some batter into
the pan, tilting the pan to move the mix around the pan and pour
off any excess. Cook for about 30 secs until golden, then flip over
and cook on the other side. Pile the pancakes up and serve with
a selection of fruit or a spoonful of sugar and a squeeze of lemon
juice.

Nutritional Values Preparation Time

Calories 209 5 minutes
Total fat 17g
Saturated fat 4g Cooking Time
Sugar 1g 10 minutes
Fibre 0g
Protein 4g
Salt 0.14g

French Toast
Ingredients
1 egg
40 ml milk
1/2 teaspoon cinnamon
2 Slices of Bread
Optional serving suggestions – maple syrup and or fruit

Method
Beat the eggs, milk, and cinnamon together. Whisk until well
blended.
Dip each slice of bread into the egg mixture, allowing bread to
soak up some of the mixture. Melt some butter (or use vegeta-
ble oil) over a large skillet on medium high heat. Add as many
slices of bread onto the skillet as will fit at a time. Fry until
brown on both sides, flipping the bread when necessary.
Cut the sandwich into 4 triangles and serve.

Nutritional Values
Calories 357
Total fat 18.8g
Saturated fat 2.4g
Protein 10.3g

Preparation Time
3 minutes

Cooking Time
7 minutes
Baked Cheese and Beans Crumpet

Ingredients
1 x Giant Crumpet
Reduced salt and sugar baked beans (approx. 200g)
Sprinkling of grated cheddar cheese (approx. 10g)

Method
Gently heat the beans while toasting the crumpet (spread it with butter
if desired.) Pour over the warm beans and top with a sprinkling of grat-
ed cheese.

Nutritional Values Preparation Time

Calories 494 3 minutes
Total fat 29g
Saturated fat 17g Cooking Time
Sugar 2g 5 minutes
Fibre 1g
Protein 23g
Salt 2.6g

Bacon Sandwich

Ingredients
2 slices white bread
2 tablespoons butter
2 pieces of bacon

Method
Toast the bread and spread each slice with butter
While the bread is in the toaster, place 2 tbsp. of oil in a frying pan and
fry the bacon. When the bacon is cooked, take it out of the frying pan
and place onto kitchen towel/paper to remove excess oil. Place the ba-
con in between the two slices of toast, cut the sandwich into 4 triangles
and serve.

Nutritional Values
Calories 353
Total fat 21g
Saturated fat 10g
Sugar 5g
Fibre 1g
Protein 14g

Preparation Time
3 minutes

Cooking Time
7 minutes
Lunch Recipes
 Turkey or Chicken Club Sandwich

Ingredients
3 slices white bread
2 tablespoons mayonnaise
2 leaves lettuce (Romaine, green leaf, or iceberg)
2 slices fresh tomato
4 strips crispy bacon
3 to 4 ounces turkey or chicken (cooked)

Method
Toast the bread and spread one side of each slice with mayo
Place one piece of lettuce, sliced tomato and the bacon on one slice.
Place a second slice over these ingredients, mayo-side down
Spread this top bread slice with mayo, and place the turkey or chicken
and another lettuce leaf on it, then top with the remaining slice of bread.
Cut the sandwich into 4 triangles and serve

Nutritional Values Preparation Time

Calories 642 10 minutes
Total fat 33g
Saturated fat 6g Cooking Time
Sugar 0g 10 minutes
Fibre 8g
Protein 33g

Croque Madame with Spinach Salad

Ingredients
1 thick slice crusty white bread
1½ tsp wholegrain or Dijon mustard
2 thin slices ham, trimmed of fat
50g mature cheddar or other melting cheese, grated
½ tsp cider or white wine vinegar
1 tsp mild olive oil, plus a little for frying
1 egg
Handful baby-leaf spinach from 100g bag

Method
Heat grill to high and lightly toast the bread on both sides. Spread 1 tsp
mustard over one side, then top with the ham and cheese. Whisk the
remaining mustard and vinegar with 1 tsp oil and seasoning. Grill the
croque for 3 mins, or until the cheese is bubbling and turning golden.
Meanwhile, heat a non-stick frying pan. Add a little oil, then crack in the
egg and gently fry to your liking. When cooked, lift it on top of the toast.
Toss the dressing with the spinach, and cornichons if using, then eat
straight away.

Nutritional Values Preparation Time

Calories 504 5 minutes
Total fat 33g
Saturated fat 14g Cooking Time
Sugar 3g 10 minutes
Fibre 2g
Protein 32g
Salt 3.1g
Minestrone
Ingredients
1l hot vegetable stock
400g tin chopped tomato
100g thin spaghetti, broken into short lengths
350g frozen mixed vegetable
4 tbsp pesto

Method
Bring the stock to the boil with the tomatoes, then add the spaghetti and
cook for 6 mins or until done. A few minutes before the pasta is ready,
add the vegetables and bring back to the boil. Simmer for 2 mins until
everything is cooked.
Serve in bowls drizzled with pesto and oil, sprinkled with parmesan.

Nutritional Values
Calories 162
Total fat 2g
Saturated fat 0g
Sugar 8g
Fibre 6g
Protein 8g
Salt 0.54

Preparation Time
2 minutes

Cooking Time
8 minutes

Mushroom Jacket Potato

Ingredients
1 large potatoes
2 tsp sunflower oil
125g mushrooms
50g sour cream & chive dip
Sprigs of dill (to garnish)

Method
Prick the potato all over with a fork and rub with half the sunflower oil.
Place the potato on a microwavable plate and bake for 5-10 mins until it
is cooked all the way through/soft.
Slice the mushrooms, fry in the remaining oil, then stir through half the
sour cream & chive dip. Pile the mushrooms into the jacket potatoes and
garnish with dill.

Nutritional Values Preparation Time

Calories 383 5 minutes
Total fat 14g
Saturated fat 4g Cooking Time
Sugar 4g 8-10 minutes
Fibre 7g
Protein 10g
Salt 0.3
Microwave Bacon & Bean Casserole

Ingredients
1 fat garlic clove, crushed
50g onion chopped
1 tbsp olive oil
50g streaky bacon
½ carrot finely sliced or grated
¼ tsp mixed dried herbs, or a little fresh thyme or rosemary
100g baked beans
1 tbsp tomato purée
¼ chicken stock cube

Method
In a microwaveable bowl, toss together the garlic and onion in the oil with
a small pinch of salt. Add the bacon and microwave on High for 30-40 secs
to soften the onion and garlic, and gently crisp the bacon. Tip in the carrot,
herbs, baked beans and tomato purée, along with 1 tbsp water. Crumble over
the stock cube and stir well.
Cover with cling film and pierce in the centre. Microwave on High for 2 and a
half mins to heat through, then remove and stir well. Leave to stand for 1 min
before serving.

Nutritional Values Preparation Time

Calories 444 10 minutes
Total fat 26g
Saturated fat 6g Cooking Time
Sugar 17g 3 minutes
Fibre 10g
Protein 20g
Salt 4.5g

Jacket Potato with Beans

Ingredients
1 large potato
2 tsp sunflower oil
1 tsp of butter
Small tin of Baked Beans

Method
Prick the potato all over with a fork and rub with half the sunflower oil.
Place the potato on a microwavable plate and bake for 5-10 mins until it is
cooked all the way through/soft. Empty the contents of the beans into a small
saucepan and heat. Once the potato is cooked cut open and allow the butter
to melt into the potato and then add the beans.

Nutritional Values Preparation Time

Calories 237 5 minutes
Total fat 4g
Saturated fat 0g Cooking Time
Sugar 5g 8-10 minutes
Fibre 8g
Protein 8g
Salt 0.19g
Cheese and Ham Toastie
Ingredients
Mature cheddar cheese
1 Toastie Pocket
Slice of ham

Method
Cut 4 very thin slices from a chunk of mature cheddar cheese and place
a thinly sliced piece of ham in between them. Gently insert into a Toastie
Pocket and pop in the toaster. For best results always slice ingredients
thinly and fill the Toastie Pockets evenly to ensure consistent heat
distribution when toasting.
Cut the sandwich into 4 triangles and serve.

Nutritional Values Preparation Time

Calories 335 2 minutes
Total fat 15g
Fibre 3.8g Cooking Time
Protein 24g 3 minutes

Sardines on Toast

Ingredients
2 slices sourdough bread or white or brown bread, toasted
1 large garlic clove, halved
135g can Sardines
130g cherry tomatoes, halved
handful watercress
1 tbsp parsley roughly chopped
½ lemon to serve (optional)
Method

Rub each piece of toast with the garlic. In a small bowl, mix the sardines
and their oil with the tomatoes and the watercress, then season. Sit half
the mixture on each slice of toast, piled high. Scatter over the parsley and
squeeze over the lemon.

Nutritional Values
Calories 444
Total fat 16g
Saturated fat 4g
Sugar 7g
Fibre 4g
Protein 33g
Salt 2.1g

Preparation Time
10 minutes
 Cheese Omelette

Ingredients
2 large free-range eggs
10 g Cheddar cheese
Olive Oil

Method
Crack the eggs into a mixing bowl, season with a pinch of sea salt and black
pepper, then beat well with a fork until fully combined. Place a small non-
stick frying pan on a low heat to warm up. Grate the cheese onto a board
and set aside. Add ½ tablespoon of oil to the hot pan, then carefully pour
in the eggs. Tilt the pan to spread them out evenly, using a fork to swirl the
eggs around the pan a little. When the omelette begins to cook and firm up,
but still has a little raw egg on top, sprinkle over the cheese. Using a spatula,
ease around the edges of the omelette, then fold it over in half. When it
starts to turn golden brown underneath, remove the pan from the heat and
slide the omelette onto a plate. Delicious with a tomato salad and whole-
meal bread.

Nutritional Values
Calories 531
Total fat 11g
Saturated fat 11g
Sugar 0g
Fibre 6g
Protein 43g
Salt 0.52g

Preparation Time
3 minutes

Cooking Time
5 minutes
Dinner Recipes
One-Pot Tomato and Basil Pasta
Ingredients
linguine 350g
Cherry tomatoes 250g, halved
Garlic 2 cloves, very thinly sliced
Onion 1, very thinly sliced
Olive oil 4 tbsp Bbasil 4 sprigs

Method
Put all the ingredients into a large saucepan, in the listed order,
with 1 tsp salt, a grind of black pepper and 900ml water. Cook for
15 minutes over a medium heat, stirring regularly until the pasta is
cooked and the cooking water has
reduced to a sauce.

Nutritional Values Preparation Time Cooking Time

Calories 476 15 minutes 10 minutes

Ham with Tarragon and Parsley Sauce & Potatoes

Ingredients
Mascarpone 4 tbsp
Milk 3-4 tbsp
Tarragon chopped to make 1 tbsp
Parsley chopped to make 4 tbsp
Dijon mustard 1 heaped tsp
Cooked ham - 4 thick-cut slices
Baby new potatoes cooked to serve

Method
Melt the mascarpone and milk together in a small pan until
you have a smooth mixture, then stir in the herbs, mustard
and plenty of
seasoning. Arrange the ham on two hot plates, spoon over
the sauce and serve with the potatoes.

Nutritional Values
Calories 316
Total fat 24g
Fibre 0.7g
Protein 22.2g
Salt 2.8g

Preparation Time
3 minutes

Cooking Time
5 minutes
Sizzled Lamb Chops & Courgettes
Ingredients
1 lemon, zest and juice
1 tbsp olive oil
pinch dried thyme
3 lamb chops
1 courgette, thickly sliced on the diagonal

Method
Mix lemon zest and juice, oil and thyme in a small bowl, then pour
half over the chops. Set a griddle pan over a high heat. Griddle
courgettes for 2 mins until charred on each side, then tip into
remaining lemon oil mix. Griddle the chops for 3 mins on each side
for pink or until done to your liking, then serve with the courgettes.

Nutritional Values Preparation Time

Calories 736 5 minutes
Total fat 56g
Saturated fat 24g Cooking Time
Sugar 3g 10 minutes
Fibre 1g
Protein 55g
Salt 0.42g

Beef, Mushroom & Greens Stir-Fry

Ingredients
4 tbsp of Oyster Sauce
2 tbsp of dark Soya Sauce
1-2 tbsp vegetable oil
200g beef rump steak thinly sliced ½ cm thick
Fingertip length ginger chopped
150g spring greens sliced
150g chestnut mushrooms sliced
1 packet of microwave rice

Method
Mix the sauces together and set aside. Heat a pan and add 1 tsp of
oil then fry the meat until brown all over, once cooked removed the
meat. Add 1 tsp of oil, stir fry the ginger until golden brown, then add
the spring greens and mushrooms. Cook for 3 minutes, stirring often
then add the steak ad soy sauce mixture. Cook for 3-4 minutes until
the sauce has thickened a little and everything is warmed through.
Tear the top of the packet of microwave rice and place in the micro-
wave and cook for 2 minutes.

Nutritional Values Preparation Time

Calories 273 10 minutes
Total fat 17g
Saturated fat 5g Cooking Time
Sugar 5g 10 minutes
Fibre 3g
Protein 25g
Salt 3.13g
Easy Minute Steak Meal

Ingredients
2 (8-ounce) minute steaks (cube steaks)
Salt and pepper (to taste)
2 tablespoons butter
Garnish: sauces of your choice

Method
Season steaks with salt and pepper.
Grill one side of steak in a heavy pan over medium-high
heat until browned—about 3 minutes.
Flip steak and cook opposite side just until browned. Don’t
overcook or you run the risk of toughening the meat. Re-
move steaks to plates, add 2 tablespoons butter to pan and
scrape up browned bits over heat.Drizzle juices on steaks &
serve with a side salad or potatoes and vegetables.

Nutritional Values Preparation Time

Calories 467 3 minutes
Total fat 17g
Protein 68g
Cooking Time
6 minutes

Corn Beef Hash

Ingredients
1 or 2 large potatoes
1 small tin of baked beans
2 tsp sunflower oil
1 onion, roughly chopped
340g can corned beef, cut into cubes
2 tbsp Worcestershire sauce

Method
Put the potatoes in a pan, cover with cold water and bring
to the boil. Cook for about 6 mins, then drain. Heat the oil in
a non-stick frying pan and cook the onion for 3 mins over a
medium heat. Add the potatoes and corned beef, and push
down with a spatula to crisp up, cooking for about 5 mins.
Turn the mixture over, trying not to break up the meat and
potatoes too much, then add the Worcestershire sauce. Cook
for another 5 mins, pushing down to crisp the base again.
Season a little, then serve with baked beans. Preparation Time
5 minutes
Nutritional Values
Calories 383
Total fat 15g Cooking Time
Saturated fat 6g 20 minutes
Sugar 5g
Fibre 3g
Protein 25g
Salt 2.1g
Easy Veggie Biryani
Ingredients
75g (1 cup) basmati rice
75g special mixed frozen vegetables
A generous handful of raisins
1 vegetable stock cube
1 - 2 tbsp korma curry paste

Method
Boil the kettle. Get out a large microwaveable bowl and pile in the rice, veg and
raisins. Pour 250ml (2 cups) boiling water over the rice mixture and crumble in the
stock cube, then stir in the curry paste. Cover the bowl with cling film, leaving a
small gap at the side to let out the steam. Cook on full power for 12 minutes. Re-
move from the microwave and stand, still covered, for 5 minutes to complete the
cooking – if you don’t let it stand the rice will be too nutty. Fluff up the rice with a
fork and serve.

Nutritional Values Preparation Time

Calories 305 10 minutes
Total fat 6g
Saturated fat 0g Cooking Time
Sugar 0g 12 minutes
Fibre 2g
Protein 9g
Salt 1.2g

One-pot Chicken Pilaf

Ingredients
1 tsp sunflower oil
1 small onion, chopped
1 large or 2 small boneless, skinless chicken thigh fillets, cut into chunks
2 tsp curry paste (choose your favourite)
1/3 mug Basmati rice
2/3 of a mug chicken stock
1 mug frozen mixed vegetables
1/2 mug frozen leaf spinach

Method
Heat the oil in a frying pan, then fry the onion for 5-6 mins until softened. Add
the chicken pieces, fry for a further ouple of minutes to brown, then stir in the
curry paste and rice and cook for another minute. Pour in the chicken stock
and throw in any larger bits of frozen veg. Bring to the boil, lower the heat,
then cover the pan with a lid. Cook for 10 mins, then stir in the remaining veg.
Scatter over the spinach, cover, then cook for 10 mins more until all the stock
is absorbed and the rice is tender. Give everything a good stir, season to taste,
then tuck in!

Nutritional Values Preparation Time

Calories 663 5 minutes
Total fat 13g
Saturated fat 2g Cooking Time
Sugar 13g 20 minutes
Fibre 0g
Protein 50g
Salt 1.94
Chicken Pasta for One

Ingredients Nutritional Values

75g pasta bows (farfalle) Calories 531
75g broccoli cut into small florets Total fat 11g
1 tbsp olive oil Saturated fat 1g
1 boneless chicken breasts, cut into bite-sized chunks Sugar 0g
1 garlic clove, crushed Fibre 6g
1 tbsp wholegrain mustard Protein 43g
juice of 1 small orange Salt 0.52g

Method
Cook the pasta in plenty of boiling salted water according to the packet instruc-
tions. Three minutes before the pasta is cooked, throw the broccoli into the
pasta water and continue to boil. While the pasta is cooking, gently heat the
oil in a large frying pan or wok. Tip in the chicken and fry, stirring occasionally,
until the chicken pieces are cooked and golden, about 8-10 minutes, adding the
garlic for the last 2 minutes. Mix the mustard with the orange juice in a small
bowl. Pour the mixture over the chicken, and gently simmer for a minute or
two. Drain the pasta and broccoli, reserving 3 tablespoons of the pasta water.
Toss the pasta and broccoli with the chicken, stir in the pasta water, season well
and serve.

Cooking Time
12 minutes

Cod with Butter Bean Colcannon

Ingredients
1 skinless cod fillet
15g butter
6 thyme sprigs, leaves picked
½ lemon sliced
30g smoked diced pancetta or bacon
½ small Savoy cabbage, finely shredded
100g can butter beans, drained and rinsed
20ml single cream

Method
Heat oven to 220C/200C fan/gas 8. Cut two squares of baking parchment slight-
ly bigger than the cod and place a fillet in the centre. Place the butter on top of
the fillet and top with a few thyme leaves and lemon slices. Season generously.
Fold and scrunch the paper together to create two paper parcels. Put on a
baking sheet and cook for 8-10 mins. Meanwhile, heat a medium-sized frying
pan over a high heat and fry the pancetta or bacon for a few mins until golden
and crisp. Add the remaining butter and cabbage, then cook for 5 mins or until
the cabbage has softened. In a small saucepan over a low heat, lightly mash
the butter beans with a potato masher, then mix the beans through the buttery
cabbage and pancetta mixture. Stir through the cream to loosen and season
generously. Serve the fish with the creamy colcannon.

Nutritional Values Preparation Time

Calories 646 5 minutes
Total fat 41g
Saturated fat 23g Cooking Time
Sugar 6g 15 minutes
Fibre 11g
Protein 43g
Salt 1.9g
Slow Cooker Recipes
Slow Cooker Vegetable Lasagne

Ingredients Cooking Time

1 tbsp rapeseed oil 3 Hours
1 onions sliced
1 garlic clove, chopped
1 large courgette diced (400g)
1 red and 1 yellow pepper, deseeded and roughly sliced
400g can chopped tomatoes
2 tbsp tomato purée
2 tsp vegetable bouillon
15g fresh basil, chopped plus a few leaves
1 large aubergine, sliced across length or width for maximum surface area
6 whole wheat lasagne sheets (105g)
125g vegetarian buffalo mozzarella, chopped

Method
Heat 1 tbsp rapeseed oil in a large non-stick pan and fry 1 sliced onion and 1
chopped large garlic clove for 5 mins, stirring frequently until softened. Tip in
the diced courgette, 1 red and 1 yellow pepper, both roughly sliced, and 400g
chopped tomatoes with 2 tbsp tomato purée, 2 tsp vegetable bouillon and 15g
chopped basil. Stir well, cover and cook for 5 mins. Don’t be tempted to add
more liquid as plenty of moisture will come from the vegetables once they start
cooking. Slice 1 large aubergine and lay half the slices of aubergine in the base of
the slow cooker and top with 3 sheets of lasagne. Add a third of the ratatouille
mixture, then the remaining aubergine slices, 3 more lasagne sheets, then the
remaining ratatouille mixture. Cover and cook on High for 2½ - 3 hours until the
pasta and vegetables are tender. Turn off the machine, scatter 125g vegetarian
buffalo mozzarella over the vegetables then cover and leave for 10 mins to settle
and melt the cheese. Scatter with extra basil and serve with a handful of rocket.

Slow Cooker Shepherd’s Pie

Ingredients Cooking Time

1 tbsp olive oil 5 Hours
onion, finely chopped
3-4 thyme sprigs
2 carrots, finely diced
250g lean (10%) mince lamb or beef
1 tbsp plain flour
1 tbsp tomato purée
400g can lentils, or white beans
1 tsp Worcestershire sauce
650g potatoes, peeled and cut into chunks
250g sweet potatoes, peeled and cut into chunks
2 tbsp half-fat crème fraîche

Method
(Ensure slower cooker is hot.) Heat the oil in a large frying pan, add the onions
and thyme sprigs and fry for 2-3 mins. Add the carrots and fry together, stirring
occasionally until the vegetables start to brown. Stir in the mince and fry for 1-2
mins until no longer pink. Stir in the flour and cook for another 1-2 mins. Stir in
the tomato purée and lentils, and season with pepper and the Worcestershire
sauce, adding a splash of water if the mixture appears too dry. Scrape everything
into the slow cooker. Meanwhile cook both lots of potatoes in simmering water
for 12-13 minutes or until they are cooked through. Drain well and mash with
the crème fraîche. Spoon this on top of the mince mixture and cook on Low for 5
hours - the mixture should be bubbling at the sides when it is ready.
Crisp up the potato topping under the grill, and serve.
Slow Cooker Beef Stew
Ingredients
200g diced stewing steak
1 tablespoon plain flour
1/2 teaspoon salt and 1/2 teaspoon ground black pepper
1 clove garlic, minced
1 bay leaf
1 teaspoon paprika
1 teaspoon Worcestershire sauce
1 onion, chopped
200 ml beef stock
1 large potato, diced
1 carrot, sliced
1 stick celery, sliced

Method
Place beef pieces in slow cooker. In a small bowl mix together the flour, salt
and pepper; pour over meat and stir to coat beef with flour mixture. Stir in
the garlic, bay leaf, paprika, Worcestershire sauce, onion, beef stock, potatoes
carrots, and celery. Cover and cook on High setting for 4 to 6 hours or on low
setting for 10 hours.

Preparation Time
20 minutes

Cooking Time
6 hours

Slow Cooker Vegetable Curry

Ingredients Cooking Time
400ml can light coconut milk 6 Hours
3 tbsp mild curry paste
2 tsp vegetable bouillon powder
1 red chilli, deseeded and sliced
1 tbsp finely chopped ginger
3 garlic cloves, sliced
200g butternut squash (peeled weight), cut into chunks
1 red pepper, deseeded and sliced
1 small aubergine (about 250g), halved and thickly sliced
15g coriander, chopped
160g frozen peas, defrosted
1 lime, juiced, to taste
wholemeal flatbread, to serve

Method
Add 400ml light coconut milk, 3 tbsp mild curry paste, 2 tsp vegetable bouillon
powder, 1
deseeded and sliced red chilli, 1 tbsp finely chopped ginger, 3 sliced garlic cloves,
200g chunks butternut squash, 1 sliced red pepper and 1 small halved and thickly
sliced aubergine into the slow cooker and stir well. Cover with the lid and chill
overnight. The next day, cook on low heat for 6 hours until the vegetables are
really tender, then stir in 15g chopped coriander and 160g defrosted peas. The
heat of the curry should be enough to warm them through. Taste and add a good
squeeze of lime juice, if you fancy some extra zing! Serve with a wholemeal flat-
bread and scatter with extra basil and a handful of rocket.
 Slow Cooker Chicken Casserole

Ingredients
1 carrot
1 onion
1 garlic clove
1 large potatoes, diced
1 handful chopped fresh parsley, rosemary and thyme
2 chicken thighs
2 bay leaves
salt and pepper to taste
10g pearl barley
10g split peas
10g marrow fat peas
200 ml chicken stock

Method
Chop carrots, onion and garlic and add to medium hot pan for 5 minutes.
Add diced potatoes and herbs, and cook for another 5 minutes before adding
everything to slow cooker. Brown the chicken thighs in the frying pan for 5
minutes and add to the slow cooker.
Add in bay leaves, salt & pepper, barley, split peas, marrowfat peas and stock,
and cook on ‘high’ for 3-4 hours or on ‘low’ for 8 hours. Serve with bread and
butter.

Preparation Time
10 minutes

Cooking Time
4 hours