eating well

Number of portions prepared/ cooked:12
Vegetarian/Vegan

Ingredients
12 Quorn Southern Fried Burger 

• 12 soft round bap

• 3 iceberg lettuce

• Cajun Mayo

• 12 tbsp mayonnaise

• 3 tsp Cajun seasoning

• 3 tsp tomato puree

Salsa:

• 12 medium tomatoes, deseeded and finely chopped

• 3 small red onion, finely chopped

• 3 tbsp finely chopped coriander

• 1 lime, juice and zest

Method:

• Pre-heat the oven to 180/200°C 

• Place the Quorn Southern Fried Burgers onto a baking sheet and bake for 15 - 16 minutes or until core temperature is reached.

• Meanwhile, split the bap and shred the lettuce.

• Add the Cajun dressing ingredients to a small bowl, mix well then refrigerate until needed.

• Meanwhile mix the salsa ingredients together in a bowl and check the seasoning.

• Warm the bap in the oven when the burgers have a couple of minutes left to cook.

• To assemble spread a little Cajun mayo onto the base of each roll.

• Divide the lettuce and salsa between each roll, top with a Quorn Southern Fried Burger and another dollop of Cajun mayo then replace the lid of the roll.

Alternative: slice the burger and serve in a wrap or flatbread.

567 Calories per serving

Ingredients:

Chilli:

● 150g Quorn mince

● 10ml Vegetable or Rapeseed oil

● 1/2 onion (50g) finely diced

● 1⁄2 garlic clove, finely chopped

● 5g chilli puree

● 1⁄2 tsp paprika

● 200g can of kidney or black beans

● 5g tomato puree

● 100ml vegetable stock

● Salt and pepper to taste

● Fresh coriander

White Rice:

● 150g long rice

● 2l water

● Salt

● 10g unsalted butter

Cornmeal bread:

● 100g finely ground polenta

● 25g plain flour

● 1 teaspoon baking powder

● 1⁄2 teaspoon baking soda

● 1⁄2 teaspoon salt

● 1⁄2 large egg beaten

● 30g butter melted and cooled

● 90g plain yoghurt

● 90g semi skimmed milk

● 40g honey

Method:

1. Preheat oven to 200° C. Grease a 4-inch square pan.

2. In a large bowl whisk together the dry ingredients (polenta, salt, baking soda and

powder).

3. In a second bowl combine the wet ingredients (egg, butter, yogurt and honey).

4. Make a well in the dry mixture and pour in the wet ingredients. Whisk until just

combined.

5. Pour into prepared pan and bake for 20-30 minutes until lightly browned on top

(edges will be darker) and a toothpick inserted into the center comes out clean.

6. Slice and serve

1. Make the chilli:

2. Heat the oil in a large frying pan, over a medium high heat and cook the onion for 3

minutes.

3. Add the garlic, chilli puree and smoked paprika and cook for a further 2 minutes

4. Add the kidney beans, tomato puree, vegetable stock and Quorn Mince, simmer for 10

minutes, stirring occasionally.

5. Season to taste and stir in the fresh coriander

6. Cook the plain rice:

7. Bring the water and salt to the boil.

8. Add the rice, stir well, cook for 15 to 20 min depending on the rice used.

9. Strain in a sieve- add the butter.

10. Serve the chilli with cornbread and white rice.

Number of portions prepared/ cooked:12
Vegetarian/Vegan

Ingredients

• 900g penne

• 900g broccoli, cut into florets

• 75g Cake margarine

• 75g plain flour

• 900ml milk

• 3 tbsp wholegrain mustard

• 300g cheddar grated or vegan cheese 

Method

• Cook the pasta, adding the broccoli for the final 4-5 mins and cooking until tender. Drain well, then heat the grill.

• Make a bechamel, add half the cheese and seasoning.

• Mix the pasta and broccoli into the sauce and spoon into an ovenproof dish. 

• Scatter over the remaining cheese and place under a hot grill for 3-4 mins until golden and bubbling.

Number of portions prepared/ cooked: 4

Pilaf Rice

Ingredients

• Vegetable oil: 100g

• White onion: 65g

• Butter: 65g

• Long grain white rice: 200g

• Vegetable stock: 400ml

• Salt and pepper.

Method

• • Heat the oven to 180 C/200 C fan.

  • Place the oil into a small saucepan.  Add the chopped onion. 

  • Cook gently without colouring for 2–3 minutes.  Add the rice. 

  • Cook gently without colouring for 2–3 minutes.

  • Add1 and ½ time the amount of stock to rice. 

  • Season, cover with buttered paper, bring to the boil. 

  • Place in a hot oven (180–200°C) for approximately 15 minutes, until cooked. 

  • Remove immediately into a cool sauteuse.

  • Carefully mix in the remaining butter with a two-pronged fork.

Ratatouille:

• Courgette: 200g

• Aubergine: 200g

• Tomatoes: 200g

• Oil: 80g

• Onion: 80g

• Clove of garlic (chopped): 1

• Red peppers: 80g

• Green peppers: 80g

• Salt, pepper

• Parsley: 1 tsp
  
  

Method

• Wash the vegetables

• Trim off both ends of the courgettes and aubergines.

• Cut into 3 mm slices.

• Concassé the tomatoes (peel, remove seeds,roughly chop).

• Place the oil in a thick-bottomed pan and add the chopped onions.

• Cover with a lid and allow to cook gently for 5–7 minutes without colour.

• Add the garlic, courgette and aubergine slices, and the chopped peppers.

• Season lightly with salt and l pepper.

• Allow to cook gently for 4–5 minutes, toss occasionally and keep covered.

• Add the tomato and continue cooking for 20–30 minutes or until tender.

• Mix in the parsley, correct the seasoning and serve.

The vegetables need to be cut evenly so that they will cook evenly; it also improves the texture of the dish.

Number of portions prepared/ cooked: 2

Ingredients

• Chicken breast: 300g or 2 

• Tomato, cut into wedges: 125g

• Garlic cloves, crushed: 1

• Giant couscous: 100g

• Green olives: 50g

• Lemon, sliced: ½

• Parsley, chopped: 25g

• Vegetable stock: 200ml

• Clear honey: ½ tbsp

• Oil

Method

• Preheat the oven to 200°C.

• Add both sliced lemons, olives and  tomato wedges to a medium sized oven tray then set aside.

• Heat 1 tbsp oil in a large frying pan, season the chicken with salt, parsley and add crushed garlic and brown. 

• Turn off the heat and add 1 tbsp honey. Mix together well.

• Lay the chicken on top of the olives and lemon.

• Scatter the tomatoes around the chicken and add 25 ml of water. 

• Season with salt and pepper.

• Bake in the oven for 15 minutes.

• While the chicken is cooking make the couscous.

•  In a saucepan heat 1 tbsp of olive oil, add the couscous and gently fry for 2 minutes then add 200ml of boiling stock.

• Simmer for 15 minutes stirring occasionally until the couscous is soft throughout and the stock has been absorbed. Add a little extra water if required.

• Add the couscous to the oven tray, mix with the chicken and cook for a further 15-20 minutes until chicken is tender.

• Finely chop 3 tbsp of parsley, and mix.

• Serve and garnish with remaining parsley.

Number of portions prepared/ cooked: 4
Ingredients 

• Rice noodles: 200g

• oil 1 tbsp

• Ginger puree 10g

• Garlic puree : 2 tsp

• Mushroom:100g

• Carrot, sliced (grated): 100g

• Red pepper, sliced: 1/2

• Courgette, sliced:1/2

• Onion: 1 small

• Paprika: 1 /4 tsp

• Soy sauce: 1 tbsp

• Garnish: and spring onion if required

Sauce:

• Vegetable stock: 100ml

• Soy sauce: 4 tbsp

• Rice vinegar (or white wine vinegar if not available): 4 tbsp

• Runny honey: 4 tbsp

• Cornflour: 1 tbsp

Method

• • Cook noodles of choice  in salted water until al dente (do not overcook them).

  • Heat oil in a pan or wok and sauté ginger and garlic over medium heat for about 2 minutes, stirring frequently. 

  • Add mushrooms, carrot,onions, red pepper, courgette, and spices and sauté for about 5 minutes or until the veggies are softened, stirring frequently. 

  • Add a splash of veggie stock to avoid burning.

  • To make the sauce, add all sauce ingredients (vegetable broth, soy sauce,  vinegar, honey, cornflour) to a medium bowl and stir with a whisk. 

  • Pour the sauce into the pan and bring the mixture to a simmer. Let simmer for about 1 minute.

  • Add the drained noodles and toss to combine.

  • Cook for a further 1-2 minutes, taste it and adjust seasonings if needed.

  • Garnish with chopped spring onions and sesame seeds, serve.

Number of portions prepared/ cooked: 2 

Ingredients

• Pork filet, cut into 2cm chunks: 200g

• Wooden skewers: 30

• Oil: 10g

• Dried oregano: 5g

• ½ lemon, zested and juiced.

• ¼ tsp paprika

• Fat free yoghurt: 100g

• Garlic clove grated: ½ 

• Cucumber, trimmed and grated and squeezed: ½

• Red peppers, deseeded and cut chunks: 1/2

• Maris piper potatoes: 200g

• Fresh rosemary: 1 sprig

• chilli sauce, to serve (optional)

• flatbreads, warmed, to serve (optional) 7-Greek pita bread - Google Docs

Method

• Put the pork in a large bowl with the oil, oregano, lemon zest and juice and paprika as well as a good pinch of salt. Toss everything together to combine and leave to marinate for 10 mins.

• Chop the potato into 2cm chunks and put on another baking tray. Sprinkle over the dried thyme, a glug of oil, salt and some black pepper. 

• Mix well and cook for 25 mins, turning halfway to make sure it is evenly cooked.

• Combine the yoghurt, garlic and cucumber together in a bowl. Season with salt and set aside.

• Heat the grill to high. Thread the marinated pork and the peppers on 2 skewers, alternating between the pork and peppers as you go.

• Place on a non-stick baking sheet and grill for 3-4 mins on each side, or until cooked through and golden brown.

• Serve with the lettuce, yoghurt mixture and chilli sauce, and flatbreads.