GoodFood
TRIPLE-TESTED RECIPES
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Published in 2009 by BBC Books, an imprint of Ebury Publishing
A Random House Group company
Recipes © BBC Magazines 2009
Photographs © BBC Magazines 2009
Book design © Woodlands Books Ltd 2009
All recipes contained within this book first appeared in BBC Good Food magazine.
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the copyright owner.
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Commissioning Editor: Lorna Russell
Project Editor: Laura Higginson
Designer: Annette Peppis
Jacket Design: Kathryn Gammon
Production: Phil Spencer
Picture Researcher: Gabby Harrington
ISBN: 9781846077227
10 9 8 7 6 5 4 3
We’re all more aware of food costs these days, but good cooking on a budget is familiar territory at Good Food magazine. For years we’ve been inspiring cooks pressed for time and money and this collection is packed with some of our favourite ways to cut costs, not taste.
This handy book holds the key to quick, good-value recipes and filling family classics, plus brilliant ideas for packed lunches and leftovers. As well as making your money stretch further, with our make-you-own suggestions and helpful nutritional analysis, you’ll know exactly what you’re eating.
Thrifty cooking goes hand in hand with shopping seasonally, so get to know what’s best when. Canny cooks also make the most of storecupboard and frozen ingredients. We’ll also show you how to make cheaper cuts of good quality free-range meat go further.
On a final note, a third of all food bought ends up in the bin. That’s a third of your hard-earned budget! So make a shopping list with 101 Budget Dishes in hand and you’ll be saving money – and reducing waste – before you know it.
NOTES ON THE RECIPES
• Eggs are large in the UK and Australia and extra large in America unless stated otherwise.
• Wash fresh produce before preparation.
• Recipes contain nutritional analyses for ‘sugar’, which means the total sugar content including all natural sugars in the ingredients unless otherwise stated.
OVEN TEMPERATURES
Gas | °C | Fan °C | °F | Oven temp. |
¼ | 110 | 90 | 225 | Very cool |
½ | 120 | 100 | 250 | Very cool |
1 | 140 | 120 | 275 | Cool or slow |
2 | 150 | 130 | 300 | Cool or slow |
3 | 160 | 140 | 325 | Warm |
4 | 180 | 160 | 350 | Moderate |
5 | 190 | 170 | 375 | Moderately hot |
6 | 200 | 180 | 400 | Fairly hot |
7 | 220 | 200 | 425 | Hot |
8 | 230 | 210 | 450 | Very hot |
9 | 240 | 220 | 475 | Very hot |
APPROXIMATE WEIGHT CONVERSIONS
• All the recipes in this book list both imperial and metric measurements. Conversions are approximate and have been rounded up or down. Follow one set of measurements only; do not mix the two.
• Cup measurements, which are used by cooks in Australia and America, have not been listed here as they vary from ingredient to ingredient. Kitchen scales should be used to measure dry/solid ingredients.
Good Food are concerned about sustainable sourcing and animal welfare so where possible, we use organic ingredients, humanely-reared meats, free-range chickens and eggs and unrefined sugar.
SPOON MEASURES
Spoon measurements are level unless otherwise specified.
• 1 teaspoon (tsp) = 5ml
• 1 tablespoon (tbsp) = 15ml
• 1 Australian tablespoon = 20ml (cooks in Australia should measure 3 teaspoons where 1 tablespoon is specified in a recipe)
APPROXIMATE LIQUID CONVERSIONS
metric | imperial | AUS | US |
50ml | 2fl oz | ¼ cup | ¼ cup |
125ml | 4fl oz | ½ cup | ½ cup |
175ml | 6fl oz | ¾ cup | ¾ cup |
225ml | 8fl oz | 1 cup | 1 cup |
300ml | 10fl oz/½ pint | ½ pint | 1¼ cups |
450ml | 16fl oz | 2 cups | 2 cups/1 pint |
600ml | 20fl oz/1 pint | 1 pint | 2½ cups |
1 litre | 35fl oz/1¾ pints | 1¾ pints | 1 quart |
Also available from BBC Books and Good Food
101 30-minute suppers
101 Barbecues and grills
101 Best-ever chicken recipes
101 Best-ever curries
101 Cakes & bakes
101 Cheap eats
101 Chocolate treats
101 Christmas dishes
101 Cupcakes & small bakes
101 Fish & seafood dishes
101 Fruity puds
101 Healthy eats
101 Hot & spicy dishes
101 Italian feasts
101 Low-fat feasts
101 Meals for Two
101 Mediterranean dishes
101 More one-pot dishes
101 More low-fat feasts
101 One-pot dishes
101 Pasta & noodle dishes
101 Picnics & packed lunches
101 Recipes for kids
101 Seasonal salads
101 Simple suppers
101 Slow-cooking recipes
101 Soups & sides
101 Speedy suppers
101 Storecupboard suppers
101 Teatime treats
101 Tempting desserts
101 Veggie dishes
For 6,000 recipes you can trust see bbcgoodfood.com
1 Heat grill to High, then place the chops on a grill pan, rub with oil and season. Grill for about 6 minutes on each side, until golden.
2 Spread a little mustard over one side of each chop, then top each one with 1 tablespoon of onions. Mix together the cheese and thyme, sprinkle over the chops, then grill until golden and bubbly.
• Per serving 378 kcalories, protein 36g, carbohydrate 8g, fat 23g, saturated fat 9g, fibre none, sugar 6g, salt 0.56g
1 Preheat oven to 220°C/fan 200°C/gas 7. Wrap a piece of bacon around each sausage. Heat the oil in a flameproof roasting tin on the hob, then brown the bacon-wrapped sausages in the tin. Place in the oven and roast for 20 minutes.
2 Toss in the apple wedges and roast everything for another 10 minutes until the sausages are cooked and the apples are sticky and caramelized. Serve with mashed potatoes.
• Per serving 442 kcalories, protein 22g, carbohydrate 14g, fat 34g, saturated fat 11g, fibre 1g, sugar 10g, salt 2.72g
1 Rinse the beans and put in a large pan with plenty of water to cover. Bring to the boil, reduce the heat and cook, partly covered, for about 1 hour until tender. Drain well.
2 Heat 2 tablespoons of the oil in a large pan, add the onions, fry for 10 minutes until lightly browned. Add the garlic, chillies, passata, bouquet garni, wine, stock, salt and pepper, and bring to the boil. Reduce the heat and simmer, uncovered, for 20 minutes, then add the squash and cook for a further 20 minutes. Taste and add more seasoning, if necessary.
3 Preheat oven to 180°C/fan 160°C/gas 4. Stir the beans into the sauce, then transfer to a 2.5-litre gratin dish, or two smaller ones. Mix together all the crumble ingredients, plus the remaining 2 tablespoons of oil, then sprinkle over the beans. Bake for 30 minutes until the topping is golden and crisp.
• Per serving 428 kcalories, protein 17g, carbohydrate 62g, fat 12g, saturated fat 2g, fibre 13g, sugar 18g, salt 0.93g
1 Preheat oven to 220°C/fan 200°C/gas 7. Toss the chicken, oil, vegetables and seasoning together with some salt and pepper. Roast for 40 minutes, shaking the pan every so often.
2 When the chicken and vegetables are cooked, lift the chicken on to four plates and keep warm, then put the roasting tin over a high heat on the hob. Tip in the chickpeas and tomatoes and bring to a simmer. Cook for a few minutes, then stir in the coriander, if using. Serve with the chicken.
• Per serving 590 kcalories, protein 40g, carbohydrate 37g, fat 32g, saturated fat 8g, fibre 10g, sugar 17g, salt 2.12g
1 Heat the oil in a large pan with a well-fitting lid. Add the onion, carrot and celery, cover and fry for 5 minutes until the vegetables are softened and lightly coloured. Remove the lid and tip in the beef, breaking it up with a wooden spoon, then fry over a fairly high heat, stirring all the time until it is evenly coloured. Add the chilli, garlic and herbs and fry for 1 minute more.
2 Reduce the heat, pour in the milk, stir well, then simmer for a few minutes, stirring occasionally, until the milk has almost evaporated. Stir in the tomatoes, wine (or stock) and tomato purée with some seasoning, then bring to the boil. Reduce the heat then simmer for 1 hour. Stir in the peppers (if using) and kidney beans, simmer for 5 minutes more, then serve.
• Per serving 447 kcalories, protein 37g, carbohydrate 27g, fat 20g, saturated fat 7g, fibre 8g, sugar 14g, salt 2.17g
• Per serving 501 kcalories, protein 58g, carbohydrate 30g, fat 18g, saturated fat 6g, fibre 9g, sugar 14g, salt 3.16g