I absolutely love pancakes so Pancake Day is one of my favourite traditions. Usually I cook big fluffy American-style pancakes (always using this recipe from Jamie Oliver) but last night I decided to try Hugh Fearnley-Whittingstall’s sweet potato pancakes from last weekend’s Guardian magazine. These are not healthy. But they are amaaaazing!

You can find the recipe here and I’ve handily pasted it below. All credit to Hugh (and those are his pancakes in the picture – not mine!):

Sweet potato pancakes

A delicious way to start the day. To make a more indulgent weekend breakfast, add a few rashers of crisp bacon. Makes about 12 pancakes.

180g plain flour
3 tsp baking powder
½ tsp grated nutmeg
½ tsp ground ginger
¼ tsp salt
300g cooked sweet potato, mashed
2 eggs, lightly beaten
60g butter, melted and cooled slightly, plus a little more for frying
Butter, honey and toasted walnuts (optional; bake a handful or two of shelled nuts at 180C/350F/gas mark 4 for six to eight minutes), for serving

Sift the flour, baking powder, nutmeg, ginger and salt into a bowl. Beat together the sweet potato, eggs and butter in a separate bowl, then fold in the flour mixture, stirring just until combined – the batter will be quite stiff. Heat a frying pan over a medium-high heat and add a small knob of butter. Rub off any excess with a wad of kitchen paper. Drop the mixture into the pan in large tablespoonfuls, pressing them down gently with the back of the spoon to form a nice round. Fry for about four minutes a side, until browned on both sides. Serve spread with butter, trickled with honey and with the toasted walnuts scattered on top, if you’re using them.

MY COOK’S NOTES:

1. I peeled and cut the sweet potato into inch-size chunks and boiled it before mashing it – I think this is the fastest way.

2. If you can get your hands on good maple syrup, the kind they are so proud of in Canada, it’s even nicer on these pancakes than honey.

3. The batter is super-thick so I kept playing with the temperature – it was tricky to get them not to cook too fast on the outside and not all the way through.

4. He says the recipe makes 12 pancakes. I only made seven. 12 would have been very small pancakes. Plan accordingly for the size of the group you are feeding.

5. I didn’t serve with nuts but I most definitely did serve with crisp, streaky bacon. Mmmm!

I’m running a competition to give away a copy of Jamie’s 30 Minute Meals over here. Stop by and enter!

Last night we cooked our second meal from the book, piri piri chicken. This was NOT a 30 minute meal! It took at least 45 minutes with E helping and the kitchen looked like a bomb had gone off afterward. And I was stressed out the whole time!

I chose this recipe because we love Nando’s. I know it’s just Nando’s, but it’s good. So the thought of making Nando’s chicken at home in 30 minutes sounded amazing.

To prepare, I watched the episode in which Jamie actually cooks this meal. But that stressed me out while I was cooking because I was thinking about what he did and realising I wasn’t fast enough and it didn’t look the same. Actually I even noticed discrepancies, like he puts olive oil in the sauce in the show but not in the recipe. And my sauce came out green while his was yellow. Why??

In the end though, despite the stress and chaos, it was a great meal. It didn’t exactly taste like Nando’s, but it was yummy anyway. I think it would make sense actually to make double of this sauce and freeze or preserve some of it so you can just whip it out whenever you like and for smaller batches of chicken. I also loved the sweet potatoes with chilies, feta and coriander and the Portuguese tarts were absolutely incredible. Those will definitely be made over and over again.

This book is nice because it teaches you short cuts, like using your liquidiser or microwave to make tasty things quickly, but at the same time, he has you zesting lemons and oranges which takes me FOREVER.I’d recommend this recipe but give yourself 45 minutes to an hour to be safe. And have a glass of wine while you cook it – you’ll be less stressed out!

To enter the giveaway click here.

I’ve been given two copies of Jamie Oliver’s new cookery book, Jamie’s 30 Minute Meals, one for me and one for you! I’m really keen to give my giveaway copy to another blogger, so I can read how you get on with the book, but that’s not a requirement to enter. If you’d like to win, just let me know in the comments and tell me your favourite Jamie Oliver recipe! I’ll draw a winner on 30 November.

Now, if you read the blog you know how much I love Jamie Oliver. His site (and cookery books) are where I head first if I’m looking for a recipe. But he’s been turning out books so frequently even I had to wonder if he really had anything new to offer. And those horrible adverts in the tube with his head on a timer – he winks at you!

When I cook dinner it usually takes a lot more than 30 minutes – and since I have so many projects going on that is frustrating.  But I really want us to eat nice meals, ideally with lots of veg (the very reason I signed up for Abel & Cole). As I read the book’s introduction I started to believe it could be possible to make amazing meals in 30 minutes and maybe it would CHANGE MY LIFE! I picked three recipes to cook this week and see if I could actually do it.

The book is “revolutionary” because of the way it is structured. Jamie gives you an entire menu – usually a main, salad or side and pudding – and then walks you through every step of cooking it in the order you need to do each task. If you can’t picture that, basically it means you’ll jump from main to pudding to main to salad to main, etc. so everything finishes at the same time. It took getting used to but I like it.

The first thing I noticed was how much I’d have to buy to cook these meals. Even with several of the ingredients already in our fridge, freezer or store cupboard, we spent quite a bit at the supermarket to get everything we needed. I suppose I could have made some substitutions – and will in the future – but I stubbornly wanted to follow all of the instructions for the review! The book would benefit if menus were organised by ingredients so you can make sure you use up the various leftover bits and pieces. Shopping lists would then naturally fit in with the menus and I think that would also save time.

Last night I cooked Pregnant Jools’s Pasta with crunchy chicory & watercress salad and (what was intended to be) little frangipane tarts. I finished the pasta and salad at the buzzer (before serving) but had put the tarts in the oven about five minutes behind schedule so that meant I was late. Yes, I used a timer! The pasta was absolutely brilliant and the simple salad was nice. The tarts were a mess (but still tasty) and I think that’s because we couldn’t find the right pastry shells. One suggestion here would be to put a list of required equipment up front so you know what to have close to hand before you start.

All in all, I think I’ll use this book a lot and the first set of recipes I tried were winners. Jools’s pasta will definitely be put into the rotation! Later this week I’m aiming to cook piri-piri chicken and meatball sandwiches, so stand by for more reviews and enter in the comments if you’d like to join me in trying out the book!

It drives me absolutely mental to throw out food because we’ve let it go bad. So with this Abel & Cole service I’m running around trying to make sure we eat it all and it’s a constant struggle challenge. I think about the status of our fruit and veg a LOT.

Nearly every week we get a bunch of bananas and we try to eat them all up but every couple of weeks we’ve got two brown bananas left. E and DSD are more squeamish than me about them and won’t eat even remotely brown bananas. So I found this great recipe for banana muffins and I can nearly guarantee you’ve got everything in your house already to make it. This is nice because it feels a bit healthier than banana bread (which we all know is really cake). Probably not that healthy but easier to convince yourself it is, for what that’s worth.

This recipe is from Jill Dupliex, Saturday Kitchen

Ingredients
75g/3oz melted butter
250g/9oz self-raising flour
1 tsp baking powder
½ tsp bicarbonate of soda
pinch of salt
½ tsp ground cinnamon
½ tsp ground nutmeg
115g/4oz caster sugar
1 tsp vanilla extract
2 large, ripe bananas
2 medium eggs
125ml/4fl oz milk
10 walnut kernels (optional) (VM NOTE: I used pecans and they were nice too)

Method
1. Heat the oven to 190C/375F/Gas 5. Melt the butter and allow to cool. Mash the bananas well. Sift the flour, baking powder, bicarbonate of soda, salt, cinnamon and nutmeg together in a large bowl, add caster sugar and stir through.
2. With a fork, beat together the eggs, vanilla extract, melted butter and milk in a second bowl. Add the mashed banana and stir through.
3. Make a well in the centre of the dry ingredients and add the egg mixture, stirring roughly with a fork (don’t over mix) until it is a lumpy paste.
4. Set paper cases into the moulds, or grease the moulds well with a little extra oil or butter and spoon in the mixture until almost full. Top each one with a walnut kernel if you like.
5. Bake for 20 to 25 minutes or until the muffins come away from the side of the pan when touched. Rest the muffin tray on a wire rack for five minutes then remove the muffins and leave on the rack for another five minutes before serving.

(The muffins in the picture are not mine, sadly!)

We cook pizza a lot around our house because making the dough is so much fun and it feels a bit healthier. This weekend, in a bid to use up the massive supply of onions and potatoes we always seem to have (courtesy Abel & Cole) we decided to try cooking a potato pizza something like the one Helen at Food Stories wrote about recently. E met Helen at a blogging event a few months ago and I’ve been addicted to her blog ever since, but this is the first time I’ve tried any of her recipes.

Here is Helen’s pizza:

Here is ours:

The combination of my unextraordinary camera and yellow kitchen doesn’t help matters but it’s clear who is the expert.

Looks aside, the pizza turned out lovely. I think we used too thick a crust (all of my baking proportions have been off since I bought yeast in a can instead of sachets) and not enough potatoes. But on the plus side we added goat cheese which was brilliant.

We ate it with simply cooked spinach (see above). I’m sure my mother is very proud!

This is a great recipe to file away. It’s delicious and with the exception of fresh rosemary, you’ve probably got everything on hand already (and if you don’t potatoes and onions are cheap.)

The Resourceful Cook is a new meal-planning website and I’ve been meaning to check out the site for a while now. I just used the site’s calculator to find out how much it can save me and it estimated £1117 by avoiding waste and controlling costs. Wow!

I’ve written about meal planning sites before, but what I love about The Resourceful Cook is how customisable and detailed it is. Even if  you don’t want to fully commit to a meal planner, I can see how it could really make your life easier (and save you money!) Plus just reading it makes me hungry and excited to cook.

You choose your family size (one, two or four), what type of pantry you keep (basic, typical or cook’s) and the supermarket you frequent. Then choose from a range of menu plans, from home take-aways (fish & chips!) to Mediterranean medley (king prawn paella) to low cal and great value options. I chose great value and narrowed it down to four meals for the week that we’d cook in. The groceries would cost me £17, according to the site. You then have the option of adding more things to your list (biscuits? toilet roll?) before finalising and creating a printable version.

There are other options too. Really busy? Pick a quick shop menu and you’ll instantly get a shopping list for three meals. You can also plan dinner parties for up to eight using the site.

Meal plans only ever use fresh ingredients in amounts that match the pack sizes available in the shops. According to the site, that means no waste, ever. Plus you get a price per person for ever recipe, which I love. I’m assuming they base that on where I indicated I shop most but I’m not sure. According to the company, prices are based on an average between a range of typical supermarkets but soon they will have it updated automatically according to specific supermarkets.

I haven’t cooked anything yet, but I’m impressed. If it could magically base the menus around what’s on sale at the supermarket  plus what I’ve got coming in my Abel & Cole box it would be even better, but you can’t have everything!! I recommend The Resourceful Cook a look.

Chinese grocer Wing Yip sent along two recipes specially designed to introduce children to Asian food. Both recipes are simple enough that kids can get involved in the cooking and the ingredients have been selected for childrens’ picky palettes. I am VERY familiar with picky palettes and how easy it is to fall into the trap of fixing the same foods day in and day out (egg mayonnaise…again?!) so I love this idea.

Bananas in Coconut Milk (Kluay Buad Chee)

This is a typical Thai dessert. Choose bananas that are not too ripe as they need to hold their shape after cooking. This simple dessert is traditionally eaten warm, and sometimes as a snack. Remember to treat coconut milk as you would fresh milk or cream and refrigerate any that is left over. The addition of a little salt is important as it balances the sweetness of the sauce with the richness of the coconut milk.

Ingredients

• 4 bananas (cut each into 4 or 6 pieces)
• 400ml Mai Siam Coconut Milk
• 56g Mai Siam Palm Sugar
• 1/2 teaspoon salt (to taste)

Preparation

1. Peel the bananas and cut each into half down the middle of the fruit using a knife (with help from an adult) and then cut the banana across to make 4 or 6 pieces.
2. Heat the coconut milk in a pan (This must be supervised at all times) and add the palm sugar and salt.
3. Simmer gently until the sugar has melted. Do not cover the pot with its lid.
4. Gently add the banana to the coconut milk and simmer until bananas are soft. This should take about 2 minutes. (Again supervision is needed at all times)
5. Take care to keep the bananas submerged or they will change colour.
6. Adjust sugar and salt to taste.
7. Serve immediately in shallow bowls, allowing one banana per person.

• Serving – 4 children’s portions

Mild Chinese Curry

Ingredients

• 2 chicken breasts (diced) (Any use of sharp utensils must be supervised by an adult)
• 2 Tbsp vegetable oil
• 3 Tbsp Wing Yip Chinese Curry Concentrate
• 1 medium onion (small dice) (optional)
• 1 large potato (medium dice)
• 60g frozen peas
• water

Method

1.      Heat the vegetable oil in a pan (this must be supervised by an adult)

2.      Add the diced onions and cook until they are soft and start to turn a little brown at the edges.

3.      Add the diced chicken and the curry concentrate.

4.      Mix well and after 2 minutes add 500ml of water.

5.      The curry will start to thicken as it cooks and you might need to add more water as required.

6.      Add the potatoes and cook the curry until the potatoes are soft.

7.      Add peas at this stage.

8.      Serve with rice or on jacket potatoes

Wing Yip is the UK’s leading Chinese grocer, with stores in Birmingham, Manchester, Cricklewood and Croydon.

The second installment in my what on earth do I do with all this veg series is focussing on the sleek and very versatile courgette.

Wikipedia informs us that the courgette contains useful amounts of folate, potassium and vitamin A and 100 grams of the stuff also contains 19% of the recommended amount of manganese.

So…what should we cook with courgettes?

James Ramsden’s mum says: Courgette Bread

Ingredients:

• 3 beaten eggs
• 400g caster sugar
• 250ml sunflower oil
• 1 tsp vanilla essence
• 500g plain flour
• 1 tsp bicarbonate of soda
• 1/2 tsp baking powder
• 1 tsp ground cinnamon
• A pinch each of nutmeg, allspice, and salt
• 400g courgettes, peeled and grated

Method:

Whisk the eggs, sugar, oil and vanilla thoroughly. Mix the dry ingredients and tip in the wet, stirring to form a smooth batter. It will seem quite stiff but the courgettes loosen it up. Now fold in the grated courgettes and tip into 2 greased loaf tins. Bake on the middle shelf of the oven for an hour and a quarter. Leave to cool for 10 minutes before turning onto a cooling rack. Makes two loaves.

Jamie says: Beautiful Courgette Carbonara

Ingredients:

• sea salt and freshly ground black pepper
• 6 medium green and yellow courgettes
• 500g penne
• 4 large free-range or organic egg yolks
• 100ml double cream
• 2 good handfuls of freshly grated Parmesan cheese
• olive oil
• 12 thick slices of pancetta or smoked streaky bacon, cut into chunky lardoons
• a small bunch of fresh thyme, leaves picked and chopped, flowers reserved (if you can get hold of flowering thyme)
• optional: a few courgette flowers

Method:

Carbonara is a classic pasta sauce made with cream, bacon and Parmesan and is absolutely delicious. Try to buy the best ingredients you can, as that’s what really helps to make this dish amazing. I’m using a flowering variegated variety of thyme but normal thyme is fine to use. When it comes to the type of pasta, you can serve carbonara with spaghetti or linguine, but I’ve been told by Italian mammas (who I don’t argue with!) that penne is the original, so that’s what I’m using in this recipe. Before you start cooking, it’s important to get yourself a very large pan, or use a high-sided roasting tray so you can give the pasta a good toss.

Put a large pan of salted water on to boil. Halve and then quarter any larger courgettes lengthways. Cut out and discard any fluffy middle bits, and slice the courgettes at an angle into pieces roughly the same size and shape as the penne. Smaller courgettes can simply be sliced finely. Your water will now be boiling, so add the penne to the pan and cook according to the packet instructions.

To make your creamy carbonara sauce, put the egg yolks into a bowl, add the cream and half the Parmesan, and mix together with a fork. Season lightly and put to one side.

Heat a very large frying pan (a 35cm one is a good start – every house should have one!), add a good splash of olive oil and fry the pancetta or bacon until dark brown and crisp. Add the courgette slices and 2 big pinches of black pepper, not just to season but to give it a bit of a kick. Sprinkle in the thyme leaves, give everything a stir, so the courgettes become coated with all the lovely bacon-flavoured oil, and fry until they start to turn lightly golden and have softened slightly.

It’s very important to get this next bit right or your carbonara could end up ruined. You need to work quickly. When the pasta is cooked, drain it, reserving a little of the cooking water. Immediately, toss the pasta in the pan with the courgettes, bacon and lovely flavours, then remove from the heat and add a ladleful of the reserved cooking water and your creamy sauce. Stir together quickly. (No more cooking now, otherwise you’ll scramble the eggs.)

Get everyone around the table, ready to eat straight away. While you’re tossing the pasta and sauce, sprinkle in the rest of the Parmesan and a little more of the cooking water if needed, to give you a silky and shiny sauce. Taste quickly for seasoning. If you’ve managed to get any courgette flowers, tear them over the top, then serve and eat immediately, as the sauce can become thick and stodgy if left too long.

BBC GoodFood says: Baked Parmesan Courgettes

Ingredients:

• 8 small courgettes , halved lengthways
• 4 plum tomatoes , chopped
• 2 garlic cloves , crushed
• 1 chilli , deseeded and finely chopped
• 1 tsp finely chopped rosemary
• olive oil
• 4 tbsp breadcrumbs mixed with 6 tbsp grated Parmesan (or vegetarian alternative)

Method:

Heat the oven to 200C/fan 180C/gas 6. Scoop the seeds from the middle of each courgette half with a teaspoon so that you have 16 ‘boats’. Put in one large or two smaller ovenproof dishes and season. Mix together the tomatoes, garlic, chilli and rosemary with a slug of olive oil and season.

Pile the mixture into the courgettes then cover the dishes with foil. Bake for 30 minutes or until tender, then remove the foil and scatter the breadcrumb mix over. Drizzle with olive oil and bake for another 20 minutes until golden and crisp.

Method:

I had the thought that maybe it’s not enough just to post what’s seasonal each month. Not everyone knows how to cook every vegetable on the list. In fact, I had a random conversation with another blogger at BlogHer about how to cook beetroot (over a lovely beetroot salad).

So here is today’s spotlight vegetable, the gorgeous, sexy aubergine!

According to wikipedia, aubergines help block the formation of free radicals and are a source of folic acid and potassium. Some studies also show them to be effective in the treatment of high blood cholesterol.

But enough about that! How do we cook them?

At the most basic level, Jamie says you should “cut the aubergine across into slices 1cm/½ inch thick. Chargrill the aubergine slices, turning them 4 times until nicely marked, then remove.” You can toss with olive oil and serve, or try the marinade he recommends (follow that link I just gave you!)

And if you want to try using them in recipes, here are a few that look really tasty to me:

Jamie says: Incredible Sicilian Aubergine Stew

Ingredients:

• olive oil
• 2 nice large purple aubergines, cut into large chunks
• 1 heaped teaspoon dried oregano
• sea salt and freshly ground black pepper
• 1 small red onion, peeled and finely chopped
• 2 cloves of garlic, peeled and finely sliced
• a small bunch of fresh flat-leaf parsley, leaves picked and stalks finely chopped
• 2 tablespoons salted capers, rinsed, soaked and drained
• a handful of green olives, stones removed
• 2–3 tablespoons best-quality herb vinegar
• 5 large ripe tomatoes, roughly chopped
optional: 2 tablespoons slivered almonds, lightly toasted

Method:

Get yourself a large pan, pour in a couple of lugs of olive oil, and place on the heat. Add your aubergine chunks and oregano, season with a little salt and toss around so the aubergine is evenly coated by the oil. Cook on a high heat for around 4 or 5 minutes, giving the pan a shake every now and then. (Depending on the size of your pan you may need to cook the aubergine in batches.) When the aubergines are nice and golden on each side, add the onion, garlic and parsley stalks and continue cooking for another couple of minutes. Feel free to add a little more oil to the pan if you feel it’s getting too dry. Throw in the drained capers and the olives and drizzle over the herb vinegar. When all the vinegar has evaporated, add the tomatoes and simmer for around 15 minutes or until tender. Taste before serving and season if you need to with salt, pepper and a little more vinegar. Drizzle with some good olive oil and serve sprinkled with the chopped parsley leaves and the almonds if you like. Serves 4.

Delia says: Char-grilled aubergine and roasted tomato salad with feta cheese

Ingredients:

• 2 medium aubergines
• 8 small, ripe plum tomatoes
• 7 oz (200 g) Feta cheese, cut into thin slices
• 8 tablespoons extra virgin olive oil
• 1 heaped tablespoon torn fresh basil leaves
• 2 tablespoons balsamic vinegar
• 4 oz (110 g) assorted salad leaves
• 7 fl oz (200 ml) half-fat crème fraîche
• a little paprika
• salt and freshly milled black pepper

Method:

Pre-heat the oven to gas mark 6, 400°F (200°C).

First of all skin the tomatoes by covering them with boiling water for 1 minute, then drain them and slip off their skins. Cut them in half and place them on the baking tray, cut-side up, then season well, drizzle 1 tablespoon of the olive oil over and place them on the top shelf of the oven to roast for 50-60 minutes. After this time, leave them aside to cool.

While they’re cooling, cut the aubergines across into ½ inch (1 cm) slices, lay the slices on a board and lightly sprinkle them with salt on both sides. Leave them for 20 minutes to draw out some of the excess moisture, then blot them dry with kitchen paper. Next, brush them on both sides using 1 tablespoon of the olive oil and season with freshly milled black pepper. Brush the grill pan lightly with olive oil and place it over a high heat, then, when it is very hot, cook the aubergines in batches for about 2½ minutes on each side (this should take about 20 minutes in all).

Now pour the remaining 6 tablespoons of olive oil into a large bowl, add the basil and balsamic vinegar, then toss the cooked aubergines in this marinade and leave them in a cool place until you are ready to serve.

Divide the salad leaves between 4 plates and arrange the tomatoes and aubergines alternately all around. Then place equal quantities of the Feta slices in the middle of each salad and drizzle with the remaining marinade.

Finally, put 1 tablespoon of crème fraîche on top of each salad and sprinkle a little paprika over.

GoodFood says: Aubergine curry with lemongrass and coconut milk

Ingredients:

• 3 large red chillies , deseeded and stalks removed, chopped
• 6 garlic cloves , roughly chopped
• knob of fresh ginger , peeled and chopped
• 2 lemongrass stalks, trimmed and chopped
• 2 tbsp ground turmeric
• 1 tsp chilli powder
• 2-3 aubergines (about 600g/1lb 5oz), quartered lengthways, then halved
• 1 tbsp olive oil
• 1 tbsp sugar
• 6 shallots , finely chopped
• 1 tbsp Thai fish sauce (nam pla)
• 400ml can coconut milk
• 400ml vegetable stock or water
• small bunch coriander , roughly chopped, to serve

Method:

Using a food processor, pulse the chillies, garlic, ginger and lemongrass to a coarse paste. Set aside. Mix the turmeric and chilli powder together and rub it all over the aubergine wedges.

Heat the olive oil in frying pan, then brown the aubergines, remove from the pan and set aside. Cook the paste, sugar and shallots for a few mins, then return the aubergines to the pan. Add the fish sauce, coconut milk and stock or water, mix well, and bring the liquid to the boil. Reduce the heat and cook gently until the aubergine is tender, but not mushy, about 15 mins. Season to taste and sprinkle the coriander over the top. Serve hot with steamed rice or bread to mop up all the juices.

Spoonfed Suppers is a great programme for mums (and/or dads, couples, singletons, anyone really) who need help with meal planning, get too busy to cook, worry about their kids getting enough nutrition or simply need some inspiration in the kitchen!

The site is run by Candy Delaney who aims to be your virtual 1950′s housewife by providing you with a free daily email with a recipe for your evening supper Monday to Friday. Each recipe has:

• No more than 550 calories
• No more than 10% saturated fat, but typically less than 5%
• A total preparation and cooking time of 30 minutes
• Wholesome ingredients, such that by the end of the week, you will have ticked off all nutritional guidelines

The best part is she sends you a weekly shopping list each Friday with the ingredients labeled by day of week so you’re extremely organised. Going out on Thursday? Don’t buy the Thursday items on the list. She also helps you sort out your kitchen from the get-go by giving you a list of “stock-up staples” – basics you should always have on hand.

Here are a few recent recipes to give you an idea of what you’re in for:

Pronto Prawn Paella

Ingredients:
1 tbsp olive oil
1 onion, diced
1 red pepper, sliced
2 garlic cloves, crushed
150g / 5 ¼ oz / ¾ cup paella rice
Pinch saffron
1 tsp paprika
400ml / 14 fl.oz / 1 ¾ cup vegetable stock (a vegetable stock / bouillon cube crumbled into 400ml of boiling water)
215g / 7 ¾ oz / 1 cup king prawns, cooked and peeled
100g / 3 ½ oz / ⅔ cup frozen peas
½ tbsp parsley

Method:
(1) Heat the oil in a large saucepan. Add the onion, pepper and garlic and cook for 4 mins, or until the vegetables soften. (2) Stir in the paella rice, saffron and paprika. Combine well. (3) Pour in the stock and allow to simmer for 15 mins, or until the rice is tender. Add more stock or boiling water if necessary. (4) Add the prawns and peas for the last 4 mins of cooking time. Allow to heat through. Season to taste, stir in the parsley and serve up.

The Nitty-Gritty:
Serves 2
Average Calories: 491
Average Saturated Fat: 2.4g
3 of your 5-a-day

Moroccan Chicken Kebabs and Couscous

Ingredients:
1 ½ tbsp olive oil
10g / ⅓ oz fresh parsley, coarsely chopped
1 garlic clove, crushed
½ tsp paprika
1 tsp cumin
1 lime, juiced and zested
2 chicken breasts, skinless and boneless, cut into chunks
300ml / ½ pt / 1 ¼ cup chicken stock (chicken stock / bouillon cube crumbled into 300ml boiling water)
100g / 3 ½ oz / ½ cup couscous
1 onion, cut into wedges and then flaked
1 courgette, sliced and quartered
½ aubergine, sliced and quartered
½ tbsp harissa paste

Method:
(1) Combine ⅔ of the oil with the parsley, garlic, paprika, cumin and the lime juice and zest in a mixing bowl. Then add the chicken chunks, cover well and leave to marinade for 15 mins. (2) Preheat the barbecue or grill. Thread the marinated chicken onto two skewers. Then grill for 10 mins, or until cooked, turning halfway. (3) Meanwhile, pour the chicken stock over the couscous. Leave to soak under a silver foil cover for 10 mins. Then fluff up with a fork. (4) Heat the remaining oil in a wok and add the onion, courgette and aubergine. Stir fry for 2 mins, or until the vegetables begin to soften. Then add the harissa paste and stir fry for another 2 mins. (5) Serve the Moroccan chicken kebabs with a side of the couscous and the harissa vegetables

The Nitty-Gritty:
Serves 2
Average Calories: 525
Average Saturated Fat: 2.5g
2 ½ of your 5-a-day

Raspberry, Prosciutto and Asparagus Salad

Ingredients:
300g / 10 ½ oz / 1 ¾ cup asparagus, tough ends trimmed
2 fresh peaches, stoned and thickly sliced
1 tbsp olive oil
1 tbsp white wine vinegar
125g / 4 ½ oz / 1 cup fresh raspberries
100g / 3 ½ oz / 3 ⅓ cups baby spinach
4 slices of prosciutto (parma ham), cut into thin strips
60g / 2 oz / ⅔ cup mozzarella, reduced fat, cut into bite-sized chunks
2 slices of wholemeal or rye bread

Method:
(1) Heat a saucepan of water and add the asparagus. Cook for 4 mins, or until tender but with bite. Then drain. (2) Dry-fry the peaches in a non-stick frying pan for 3 mins on one side, or until they look slightly charred. (3) To make the dressing, whisk the oil and vinegar together in a small bowl. Add a few crushed raspberries and then combine well. (4) Assemble the salad by placing the spinach in a salad bowl. Scatter over the raspberries, peach slices, prosciutto, mozzarella and warm asparagus. Drizzle the dressing over and gently toss everything together. (5) Serve up with a handsome hunk of bread and a refreshing glass of wine!

The Nitty-Gritty:
Serves 2
Average Calories: 398
Average Saturated Fat: 4.6g
3 of your 5-a-day