Recipes: Smoky aubergine dip & barbecued poppadums

If you want something to nibble on, this is great served as a starter, just scoop up and enjoy

Ingredients

• 2 aubergines
• 100ml natural yogurt
• juice ½ lemon
• 1 garlic clove
• 1 green chilli , chopped
• 1 tsp ground coriander
• olive oil , to drizzle
• 6 uncooked poppadoms , to serve

  

  1. Fire up the barbecue. While the coals are still very hot, cook the aubergines whole until the skin is blackened and the flesh soft, then leave to cool in a bowl. (Alternatively cook the aubergines in a very hot oven for 20 mins or char on a hot griddle pan). Peel off the charred skin and chop the flesh. Tip into a food processor with the yogurt, lemon juice, garlic, chilli, coriander and olive oil and season with salt and pepper. Blend until smooth tip into a bowl, and drizzle with more olive oil. For a chunkier dip, the aubergine, garlic and chilli can be chopped by hand and mixed with the other ingredients.
  2. Place uncooked poppadums one at a time over very hot coals and watch as they blister and contort in front of you. They only need about 30 secs on each side - just use a pair of tongs to turn them over when crisp and lightly charred.

  Per serving

  65 kcalories, protein 2g, carbohydrate 4g, fat 5 g, saturated fat 1g, fibre 2g, sugar 3g, salt 0,04 g

Continue Reading

Recipes: Warm potato salad with Caesar dressing

Great with grilled meat or fish, or try it cold the next day as part of a picnic lunch

Ingredients

• 750g Jersey Royal potatoes or small new potatoes, unpeeled and halved if large
• 1 garlic clove , roughly chopped
• 2 anchovy fillets, roughly chopped
• 3 rounded tbsp mayonnaise
• 1 tbsp olive oil
• juice ½ lemon
• 3 tbsp grated Parmesan
• 1 bunch spring onions , finely chopped

  

  1. Cook the potatoes in boiling salted water until tender. Meanwhile, pound the garlic and anchovy fillets to form a paste. Mix with the mayonnaise, olive oil, lemon juice and Parmesan. Season with salt and pepper.
  2. Toss the dressing through the potatoes with the spring onions while still warm.

  Per serving

  321 kcalories, protein 7g, carbohydrate 32g, fat 20 g, saturated fat 4g, fibre 2g, sugar 4g, salt 0,59 g

Continue Reading

Recipes: Indian spiced barbecued lamb

Yogurt-based marinades create a delicious thin crust when they char, so are ideal for barbecues

Ingredients

• 1 butterflied leg of lamb , about 2.5kg/5lb 8oz (ask your butcher to do this for you)

FOR THE MARINADE

• finger-length piece ginger , chopped
• 4 garlic cloves , roughly chopped
• 1 tbsp each turmeric , garam masala and cumin seeds
• 1 tsp paprika
• handful coriander leaves, plus extra sprigs to serve
• juice 1 lemon
• 150ml natural yogurt

  

• Using a hand blender or mini food processor, whizz marinade ingredients to a smooth paste, then season with salt. Lay the lamb in a ceramic dish and coat with the marinade. Cover in cling film and leave to marinate in the fridge for at least 4 hrs or preferably overnight.
• If you are using a charcoal barbecue, wait for the coals to become white and glowing (light the barbecue about an hour before you want to cook the lamb). If using a gas barbecue, cook the lamb over medium heat. Lift lamb out of the marinade and barbecue, flesh-side down, for about 25 mins. Flip it over and give the fat side about 15 mins. When the lamb has a dark brown crust and is cooked to your liking, leave it to rest on a board for 15 mins. (If the weather forces you indoors, the lamb can be roasted at 220C/200C fan/gas 7 for about an hour for pink meat; the breads can be cooked on a very hot griddle).
• To serve, carve the lamb into thick slices and scatter with the coriander and some of the Pickled red onion (see below). Serve the remaining onion in a dish alongside the raita and breads (see recipes, below).

  Per serving

  519 kcalories, protein 62g, carbohydrate 1g, fat 30 g, saturated fat 15g, fibre 0g, sugar 1g, salt 0,36 g

Continue Reading

Recipes: Lemony potato salad

Why buy ready-made potato salad for your barbecue when this fragrant, Indian-inspired version is so easy?

Ingredients

• 900g halved new potatoes
• 3 tsp olive oil
• juice 1 lemon
• 1 tsp each toasted black mustard seeds and toasted cumin seeds
• 1 finely chopped green chilli (optional)
• ½ finger-length piece grated ginger
• pinch turmeric
• 4 sliced spring onions

  

  1. Boil the new potatoes for 15 mins until just slightly overcooked but still holding their shape. While still warm, toss with all the other ingredients. Season. Can be made up to a day ahead and chilled, but take out of the fridge a good few hours before serving.

  Chopped salad

  In a bowl, mix together 5 coarsely grated carrots, 1 peeled, deseeded and finely chopped pepper, 2 finely chopped tomatoes, 1 finely chopped onion, ½ cucumber, cut into small chunks, pinch golden caster sugar, 1 tsp cumin seeds and 3 tbsp white wine vinegar. Season with salt. Best tossed at the last minute.

  Per serving

  163 kcalories, protein 3g, carbohydrate 25g, fat 6 g, saturated fat 1g, fibre 2g, sugar 2g, salt 0,05 g

Continue Reading

Recipes: 10-minute couscous salad

This makes a great lunchbox filler for a day out and is equally good at home from the fridge

ngredients

• 100g couscous
• 200ml hot low salt vegetable stock (from a cube is fine)
• 2 spring onions
• 1 red pepper
• ½ cucumber
• 50g feta cheese , cubed
• 2 tbsp pesto
• 2 tbsp toasted pine nuts

  

  1. Tip couscous into a large bowl, pour over stock. Cover, then leave for 10 mins, until fluffy and all the stock has been absorbed. Meanwhile, slice the onions and pepper and dice the cucumber. Add these to the couscous, fork through pesto, crumble in feta, then sprinkle over pine nuts to serve.

  327 kcalories, protein 13g, carbohydrate 33g, fat 17 g, saturated fat 5g, fibre 2g, sugar 7g, salt 0,88 g

Continue Reading

Recipes: Hotdogs with sticky roasted onions

Hotdogs are quick and easy, and always a hit with friends. Best of all, plates and cutlery are optional

Ingredients

• 22 rashers unsmoked streaky bacon , 6 halved
• 16 Cumberland sausages
• 12 chipolatas
• 3 white onions , sliced
• 3 red onions , sliced
• 3 tbsp olive oil
• 5 tbsp wholegrain mustard
• 5 tbsp tomato ketchup
• 5 tbsp dark muscovado sugar
• 2 tsp Worcestershire sauce
• soft rolls , to serve
• oven fries , to serve (optional)

  

  1. Heat oven to 200C/180C fan/gas 6. Wrap a whole bacon rasher around each Cumberland sausage and a half rasher around each chipolata. Spread out in 1-2 large, shallow baking trays.
  2. In a large roasting tin, toss the sliced onions with the oil, then roast on the top shelf of the oven with the sausages below for 20 mins. Mix together the mustard, ketchup, sugar and Worcestershire sauce with some seasoning. After 20 mins, stir this into the onions. Roast for 10 mins more until sticky, then remove from the oven and keep warm. The sausages should be cooked by now, but if they're not browned and crisp, tip off any juices and grill until done to your liking.
  3. Split the buns and serve with the crisp bacon-wrapped sausages, sticky roasted onions and oven fries, if you like.

  Cook it on the barbie

  Cook the onions in the oven, but take the bacon-wrapped sausages outside. Cook them on the coolest part of the barbecue, so they cook through without burning, adding the chipolatas when the Cumberlands are about half done.

  Per serving

  655 kcalories, protein 32g, carbohydrate 33g, fat 44 g, saturated fat 15g, fibre 2g, sugar 20g, salt 4,58 g

Continue Reading

Recipes: Homemade ketchup

Homemade ketchup is a great way to use up excess tomatoes from the garden

redients

• 4 good-size onions , very roughly chopped
• 250g celery , very roughly chopped
• 5 tbsp vegetable or olive oil
• 4 garlic cloves , sliced
• 1 tsp ground coriander
• 1 short cinnamon stick
• 1 tsp allspice
• ½ tsp ground black pepper
• 2 tsp celery salt
• 2kg ripe tomatoes , roughly chopped
• 3 tbsp tomato purée
• ½ tsp Tabasco sauce
• 200ml white wine vinegar
• 200g golden caster sugar

  

  1. Put the onions and celery into a food processor and whizz until finely chopped. Heat the oil in a very large saucepan, add the onions and celery, cover, then soften over a low heat for 5 mins. Add the garlic, cook 5 mins more, then tip in the spices and cook for 1 min.
  2. Now stir in all remaining ingredients and bring to the boil. Keep on a bubbling simmer, uncovered, for 1 hr until the tomatoes are squashy and the liquid has reduced by several inches.
  3. Whizz the mix with a stick blender until smooth, then sieve into a bowl. The ketchup will thicken a little when it cools, but if yours seems very runny (this will depend on the juiciness of your tomatoes), put it back on the heat and cook a little longer, stirring often, until reduced. Keep the ketchup in an airtight container in the fridge for up to 3 months, or freeze in batches. If you like, keep in sterilised bottles or jars for up to 6 months - see tip, below.

  Jar sterilising

  To sterilise jars, run them through the dishwasher, or wash in hot soapy water and let dry in a warm oven. Fill the jars while they and the ketchup are still warm, seal, then keep in a cool, dark place.

  25 kcalories, protein 0g, carbohydrate 4g, fat 1 g, saturated fat 0g, fibre 0g, sugar 4g, salt 0,08 g

Continue Reading

Recipes: Corn relish

This simple condiment is great with hot dogs, burgers and salad

Ingredients

• 1 tsp vegetable oil
• 1 shallot , finely chopped
• 200 - 250g fresh corn (about 2 cobs)
• 1 red chilli , deseeded and finely chopped
• 75ml cider vinegar
• 25g caster sugar
• ½ tsp dry mustard powder
• handful coriander leaves, finely chopped (optional)

  

• Heat the oil in a saucepan. Tip in the shallot and cook for 5 mins until softened. Stir in the remaining ingredients (except the coriander) with ½ tsp salt.
• Bring to the boil, then cook for 10 mins until the corn is golden and the sauce coats the kernels. Add the coriander, if using, and leave to cool. Serve with hot dogs, burgers or pork chops.

24 kcalories, protein 1g, carbohydrate 4g, fat 1 g, saturated fat 0g, fibre 0g, sugar 2g, salt 0,18 g

Continue Reading

Recipes: Corn & black bean salsa

This fresh, tangy side dish will be the perfect addition to any barbecue

• 140g dried black beans , soaked overnight
• 326g or 330g can sweetcorn , drained
• bunch spring onions , sliced
• ½ large bunch coriander , leaves and stalks chopped, plus chopped stalks leftover from the Cheese & chilli melts (see 'Goes well with', below)
• juice 2 limes
• 2 tbsp olive oil

  

  1. Drain, then rinse the soaked beans. Cover with cold water, bring to the boil, then simmer for 45 mins or until tender. Drain again.
  2. Mix the beans, corn, spring onions, coriander stalks and leaves, lime juice, oil and some seasoning together in a bowl. Cover, then chill for up to half a day until ready to serve.

  PER SERVING

  127 kcalories, protein 5g, carbohydrate 20g, fat 3 g, saturated fat 1g, fibre 3g, sugar 4g, salt 0,24 g

Continue Reading

Recipes: Barbecue baked sweet potatoes

This veggie barbecue dish is effort-free - just pop the potatoes on the coals and wait til meltingly soft

Ingredients

• 8 medium sweet potatoes
• 4 tsp olive oil
• 4 tbsp Greek yogurt
• 1 spring onion , sliced

  

  1. Rub each potato with a little oil and salt, then wrap in a double layer of foil.
  2. As soon as the barbecue coals are glowing red, put the potatoes directly on them. Cook for 15 mins, turn with tongs, then cook for 15 mins more. Remove one, unwrap and check it is cooked through.
  3. Peel back the top of the foil from each potato, split open and top with a spoonful of yogurt and a few spring onion slices.

  PER SERVING

  153 kcalories, protein 2g, carbohydrate 32g, fat 3 g, saturated fat 1g, fibre 4g, sugar 9g, salt 0,42 g

Continue Reading

Recipes: Cajun chicken

A winner whatever the weather, chuck it on the barbie or just get the grill going - it can't fail

Ingredients

• 4 skinless boneless chicken breast fillets
• 1 tbsp paprika
• 1 tsp dried onions flakes
• ¼ tsp cayenne pepper
• 2 tsp dried thyme
• 1 tbsp sunflower oil
• 200g tub guacamole , to serve

  

• Dry chicken with kitchen paper, then cut diagonal slashes over the smooth side. Mix spices with seasoning, then tip onto a plate.
• Brush the chicken on both sides with the oil, then coat all over with the spice mix. Heat a barbecue, griddle pan or grill, then cook the chicken for 5-6 mins on each side until cooked through. Serve each portion with a dollop of guacamole.

  190 kcalories, protein 34g, carbohydrate 2g, fat 5 g, saturated fat 1g, fibre 0g, salt 0,22 g

Continue Reading

Recipes: Really easy beefburgers

Perfect for getting the kids cooking, these burgers are fun to make, freeze well and are super tasty too

Ingredients

• 500g pack lean minced beef , preferably organic
• 1 tsp mild chilli powder
• 4 slices mild cheddar , if you want to make cheeseburgers

FOR THE BUNS AND TOPPINGS

• 4 burger buns
• choice of lettuce , cucumber, gherkin, tomato and red onion
• ketchup or mayonnaise , or both

  

• Flavour the meat: Put the meat in a mixing bowl, then sprinkle over the chilli powder and a little salt and pepper. Mix well with your hands or use a fork. The mild chilli powder gives the meat added flavour without making it too spicy.
• Shape into burgers: Divide the mixture into 4 equal pieces, then shape with your hands into round burgers about the width of the buns, or pack the mixture into large presentation rings (if you have them) placed on a chopping board. You need to press down on the meat to compact it, then carefully lift off the rings - a bit like making sandcastles.
• Now get cooking: Fry the burgers on a hot griddle or grill them outside on the barbecue for 5 mins on each side, turning them carefully with a metal spatula. Take care as hot fat from the meat may spit a little.
• Top with cheese and toast the buns: If you want to make cheeseburgers, put a slice of cheese on top of the burgers when you turn them over and let it melt while the other side cooks. When they are ready, cut the burger baps in half and warm them in the toaster or on the barbecue - take care that you don't burn them.
• Prepare the toppings: Meanwhile, prepare the toppings of your choice. Separate the lettuce into leaves. Then, using a sharp knife, thinly slice the tomato, cucumber and gherkin on a separate board to the one you prepared the burgers on. Peel and finely chop the red onion.
• Assemble and enjoy: Spread a little mayonnaise or ketchup - or both if you like - onto the toasted buns, then top with your burgers and salads of your choice, followed by the remaining half bun.

Per serving

496 kcalories, protein 39g, carbohydrate 26g, fat 27 g, saturated fat 12g, fibre 1g, sugar 2g, salt 1,53 g

Continue Reading

Recipes: Sardines with Sicilian fennel salad

Perfect on the barbecue, sardines add a taste of summer to any meal and are the perfect addition to an al fresco salad

• zest and juice 1 lemon
• bunch parsley , half the leaves kept whole, the other half finely chopped
• 1 small garlic clove , finely chopped
• 1 fennel bulb , with fronds
• 50g toasted pine nuts
• 50g raisins
• handful green olives , chopped
• 3 tbsp olive oil
• 4 large sardines , scaled and gutted

  

• Mix the lemon zest, chopped parsley and garlic together, then set aside. Pick the fronds from the fennel and set aside. Halve the fennel bulb and finely slice. Make the salad by mixing the sliced fennel and fronds with the pine nuts, raisins, olives, and whole parsley leaves. Dress with the olive oil and lemon juice.
• Heat the griddle pan or barbecue. Season the fish with rock salt (this stops them sticking). Griddle for 2-3 mins on each side until the eyes turn white. Sprinkle the fish with the parsley mix and lift onto plates. Drizzle with oil and serve with the salad.

Per serving

663 kcalories, protein 34g, carbohydrate 20g, fat 50 g, saturated fat 7g, fibre 3g, sugar 20g, salt 1,49 g

Continue Reading

Recipes: Chicken tikka skewers

This breezy dish is perfect for the grill or barbecue - and it's low-calorie too

• 150g pot low-fat natural yogurt
• 2 tbsp hot curry paste
• 4 boneless, skinless chicken breasts , cubed
• 250g pack cherry tomatoes
• 4 wholemeal chapatis , warmed, to serve

FOR THE CUCUMBER SALAD

• ½ cucumber , halved lengthways, deseeded and sliced
• 1 red onion , thinly sliced
• handful chopped coriander leaves
• juice 1 lemon
• 50g pack lamb's lettuces or pea shoots

  

  1. Put 8 wooden skewers in a bowl of water to soak. Mix the yogurt and curry paste together in a bowl, then add the chicken (if you have time, marinate for an hr or so). In a large bowl, toss together the cucumber, red onion, coriander and lemon juice. Chill until ready to serve.
  2. Shake off any excess marinade, then thread the chicken pieces and cherry tomatoes onto the pre-soaked skewers. Cook under a medium grill for 15-20 mins, turning from time to time, until cooked through and nicely browned.
  3. Stir the lettuce or pea shoots into the salad, then divide between 4 plates. Top each serving with 2 chicken tikka skewers and serve with the warm chapatis.

  PER SERVING

  214 kcalories, protein 37g, carbohydrate 8g, fat 4 g, saturated fat 1g, fibre 1g, sugar 7g, salt 0,61 g

Continue Reading

Recipes: Avocado & citrus dip with spicy spuds & tortilla chips

Perfect feed-a-crowd nibbles to keep everyone happy while you're barbecuing

• 4 small ripe avocados , or 3 larger ones
• 200g natural yogurt
• zest and juice 1 lime
• juice ½ lemon
• 1¼ kg baby new potatoes
• 2 tbsp olive oil
• 1 tsp hot chilli powder
• 1 tsp cumin seeds
• 200g bag tortilla chips , to serv

  

  1. Whizz half the avocado flesh with the yogurt, lime and lemon juice and seasoning. Dice the remaining avocado, then gently stir into the whizzed mix with most of the lime zest. Cover, then chill until ready to serve.
  2. Boil potatoes for 6 mins, then drain well and toss with olive oil, chilli powder and cumin seeds. Now set aside until half an hour before your guests arrive.
  3. Heat oven to 200C/180C fan/gas 6, then roast potatoes for about 30 mins, shaking the tray halfway, until golden and tender. Transfer the dip to one or two bowls, scatter with the remaining lime zest and serve with the hot potatoes, and tortilla chips for dipping.

  RUBY MARGARITAS

  MAKES 1 LARGE JUG - Pour 600ml ruby or blood orange juice into a jug with 400ml red wine. Add the juice of 2 limes, a thinly sliced orange, and a shot of tequila (if you like), then stir and chill. Add 600ml lemonade, a few mint leaves and some ice to serve.

  PER SERVING

  396 kcalories, protein 7g, carbohydrate 43g, fat 23 g, saturated fat 2g, fibre 5g, sugar 5g, salt 0,67 g

Continue Reading