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        "recipe_image_download.ts": "2017-11-23 22:40:22",
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        "recipe.id": 102,
        "recipe.ts": "2018-03-15 02:25:55",
        "recipe.title": "Balsamic beef with beetroot & rocket",
        "recipe.rating": "3 ratings",
        "recipe.chef": "",
        "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5",
        "recipe.prep_time": "15 mins",
        "recipe.cooking_time": "25 mins",
        "recipe.recipe_details": "Easy",
        "recipe.recipe_yield": "Serves 2",
        "recipe.recipe_header_description": "Combine the rich flavours of balsamic and beetroot in a healthy beef dish that feels indulgent yet is low fat, low calorie and contains three of your five-a-day",
        "recipe.recipe_header_additional": "HealthyGluten-free",
        "recipe.nutrition": "Nutrition:kcal284
fat9g
saturates3g
carbs19g
sugars15g
fibre9g
protein27g
salt0.6g

", "recipe.ingredients": "

240g beef sirloin, fat trimmed

1 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">balsamic vinegar

$\"Balsamic$

Balsamic vinegar

bal-sam-ick vin-ee-gah

True Balsamic vinegar is an artisan product from Modena, in Emilia Romagna, Italy, and is made…

2 tsp thyme leaves

2 garlic cloves, 1 finely grated, 1 sliced

2 tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rapeseed oil

$\"Rapeseed$

Rapeseed oil

If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

2 red onions, halved and sliced

175g fine beans, trimmed

2 cooked beetroot, halved and cut into wedges

6 pitted Kalamata olives, quartered

2 handfuls article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rocket

$\"Rocket\"$

Rocket

roh-ket

Rocket is a very 'English' leaf, and has been used in salads since Elizabethan times. It…

", "recipe.method": "Beat the steak with a rolling pin until it is about the thickness of two £1 coins, then cut into two equal pieces. In a bowl, mix the balsamic, thyme, grated garlic, half the oil and a grinding of black pepper. Place the steaks in the marinade and set aside.Heat the remaining 1 tsp oil in a large non-stick frying pan, and fry the onions and garlic for 8-10 mins, stirring frequently, until soft and starting to brown. Meanwhile, steam the beans for 4-6 mins or until just tender. Push the onion mixture to one side in the pan. Lift the steaks from the bowl, shake off any excess marinade, and sear in the pan for 2½-3 mins, turning once, until cooked but still a little pink inside. Pile the beans onto plates and place the steaks on top. Add the beetroot wedges, olives and remaining marinade to the pan and cook briefly to heat through, then spoon on top and around the steaks. Add the rocket and serve." }, "102": { "recipe_image_download.id": 102, "recipe_image_download.ts": "2017-11-23 22:40:23", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "00f6d4099ad909c5b6e6a21193ec9249ca2e21ad", "recipe_image_download.size": 51806, "recipe_image_download.path": "/00/f6/d4/09/00f6d4099ad909c5b6e6a21193ec9249ca2e21ad.jpg?itok=PyvwooPs", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/00/f6/d4/09/00f6d4099ad909c5b6e6a21193ec9249ca2e21ad.jpg?itok=PyvwooPs", "recipe_image.id": 102, "recipe_image.ts": "2017-09-25 05:57:39", "recipe.id": 103, "recipe.ts": "2018-03-15 02:25:57", "recipe.title": "Minty beetroot, feta & bulghar salad", "recipe.rating": "2 ratings", "recipe.chef": "", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "5 mins", "recipe.cooking_time": "5 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "Mix oranges with beetroot and mint in a vegetarian grain salad that looks as good as it tastes. Made in just 10 minutes, it's a perfect packed lunch", "recipe.recipe_header_additional": "HealthyVegetarian", "recipe.nutrition": "Nutrition: Per serving

kcal270
fat10g
saturates3g
carbs31g
sugars16g
fibre8g
protein11g
salt0.7g

", "recipe.ingredients": "

50g bulgur wheat

2 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">oranges, ½ zested and juiced, the rest peeled and chopped

$\"Orange\"$

Orange

or-ange

One of the best-known citrus fruits, oranges aren't necessarily orange - some varieties are…

1 garlic clove

1 tsp apple cider vinegar

3 tbsp chopped article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">mint

$\"Mint\"$

Mint

mi-nt

There are several types of mint, each with its own subtle difference in flavour and appearance.…

3 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">spring onions, sliced

$\"Spring$

Spring onion

sp-ring un-yun

Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

4 walnut halves, broken

4 pitted Kalamata olives, halved (optional)

2 beetroots, chopped

40g vegetarian article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">feta

$\"Feta\"$

Feta

feh-tah

A creamy soft white cheese with an ancient history - nomadic tribes who needed to preserve the…

", "recipe.method": "Put the bulgur in a small pan, cover with water, bring to the boil, then cook, covered, for 5 mins or until tender. Drain well, press out any excess water and tip into a bowl.Stir in the orange zest and juice, garlic and vinegar, then toss through the mint, spring onions, walnuts and olives (if using). Finally, stir in the beetroot, spoon into containers and top with the feta to mix through just before eating." }, "103": { "recipe_image_download.id": 103, "recipe_image_download.ts": "2017-11-23 22:40:26", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "0ec83d51d898bcbed03eaf2982b7ddc2058e3b49", "recipe_image_download.size": 38860, "recipe_image_download.path": "/0e/c8/3d/51/0ec83d51d898bcbed03eaf2982b7ddc2058e3b49.jpg?itok=HsohO1Hy", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/0e/c8/3d/51/0ec83d51d898bcbed03eaf2982b7ddc2058e3b49.jpg?itok=HsohO1Hy", "recipe_image.id": 103, "recipe_image.ts": "2017-09-25 05:57:41", "recipe.id": 104, "recipe.ts": "2018-03-15 02:26:06", "recipe.title": "Curried pork bulghar salad", "recipe.rating": "3 ratings", "recipe.chef": "", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "5 mins", "recipe.cooking_time": "8 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "Liven up leftover pork by combining with bulgur wheat, curry powder, cumin seeds and spring onions to make a salad that is healthy yet packed full of flavour", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition:

kcal287
fat5g
saturates1g
carbs34g
sugars19g
fibre8g
protein22g
salt0.2g

", "recipe.ingredients": "

50g bulgur wheat

1 tsp Madras curry powder

¼ tsp cumin seeds (optional)

1 tsp vegetable bouillon

2 medjool dates, sliced

3 spring onions, sliced

4 tsp chopped article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">mint

$\"Mint\"$

Mint

mi-nt

There are several types of mint, each with its own subtle difference in flavour and appearance.…

handful coriander, chopped

¼ cucumber, diced

2 tomatoes, cut into wedges

120g leftover cooked article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">pork, chopped

$\"Pork\"$

Pork

paw-k

One of the most versatile types of meat, pork is economical, tender if cooked correctly, and…

½ article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lemon, cut into wedges

$\"Lemon\"$

Lemon

le-mon

Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

", "recipe.method": "Tip the bulgur into a small pan with the curry powder, cumin seeds (if using), bouillon, dates and spring onions. Pour over 300ml boiling water and cook, covered, for 5-8 mins or until the liquid has been absorbed and the bulgur is tender. Leave to cool completely.Stir in the mint, coriander, cucumber, tomatoes and pork. Spoon into containers and top with lemon wedges to squeeze over and mix through just before eating. Will keep for two-three days in the fridge." }, "104": { "recipe_image_download.id": 104, "recipe_image_download.ts": "2017-11-23 22:40:28", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "d2ce7cdbac17e778d01b8efababb71468c7a1e02", "recipe_image_download.size": 34391, "recipe_image_download.path": "/d2/ce/7c/db/d2ce7cdbac17e778d01b8efababb71468c7a1e02.jpg?itok=rMpOeIvm", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/d2/ce/7c/db/d2ce7cdbac17e778d01b8efababb71468c7a1e02.jpg?itok=rMpOeIvm", "recipe_image.id": 104, "recipe_image.ts": "2017-09-25 05:57:45", "recipe.id": 105, "recipe.ts": "2018-03-15 02:26:17", "recipe.title": "Veggie olive wraps with mustard vinaigrette", "recipe.rating": "3 ratings", "recipe.chef": "By Sara Buenfeld", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 1", "recipe.recipe_header_description": "Eat the rainbow with our simple, healthy, veggie wrap. This olive and veg sandwich makes an easy vegan, low-calorie lunch option to eat al-desko", "recipe.recipe_header_additional": "HealthyVegetarianVegan", "recipe.nutrition": "Nutrition: per serving

kcal281
fat12g
saturates2g
carbs31g
sugars12g
fibre10g
protein8g
salt0.9g

", "recipe.ingredients": "

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">carrot, shredded or coarsely grated

$\"Carrot\"$

Carrot

ka-rot

The carrot, with its distinctive bright orange colour, is one of the most versatile root…

80g wedge article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">red cabbage, finely shredded

$\"Red$

Red cabbage

red cab-idge

A favourite winter vegetable served hot with roasted game birds but equally good as a colourful…

2 spring onions, thinly sliced

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">courgette, shredded or coarsely grated

$\"Courgette\"$

Courgette

corr-zjet

The courgette is a variety of cucurtbit, which means it's from the same family as cucumber,…

handful basil leaves

5 green olives, pitted and halved

½ tsp English mustard powder

2 tsp extra virgin rapeseed oil

1 tbsp cider vinegar

1 large seeded article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">tortilla

$\"Tortilla\"$

Tortilla

tor-tee-ya

In Spain, a tortilla is a kind of omelette, with ingredients added - frequently sliced cooked…

", "recipe.method": "Mix all the ingredients except for the tortilla and toss well.Put the tortilla on a sheet of foil and pile the filling along one side of the wrap – it will almost look like too much mixture, but once you start to roll it firmly it will compact. Roll the tortilla from the filling side, folding in the sides as you go. Fold the foil in at the ends to keep stuff inside the wrap. Cut in half and eat straight away. If taking to work, leave whole and wrap up like a cracker in baking parchment." }, "105": { "recipe_image_download.id": 105, "recipe_image_download.ts": "2017-11-23 22:40:31", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "86a5136fe3e6f22d37f1ac630c17ce885ea47432", "recipe_image_download.size": 55611, "recipe_image_download.path": "/86/a5/13/6f/86a5136fe3e6f22d37f1ac630c17ce885ea47432.jpg?itok=NdZ5NWTv", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/86/a5/13/6f/86a5136fe3e6f22d37f1ac630c17ce885ea47432.jpg?itok=NdZ5NWTv", "recipe_image.id": 105, "recipe_image.ts": "2017-09-25 05:57:52", "recipe.id": 106, "recipe.ts": "2018-03-15 02:26:24", "recipe.title": "Roasted pepper baked eggs", "recipe.rating": "3 ratings", "recipe.chef": "By Amanda Grant", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "5 mins", "recipe.cooking_time": "10 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "This simple healthy supper can be on the table in 15 minutes flat. Treat yourself to baked eggs, a hearty red pepper sauce and a chunk of ciabatta", "recipe.recipe_header_additional": "HealthyVegetarian", "recipe.nutrition": "Nutrition: per serving

kcal271
fat10g
saturates2g
carbs30g
sugars10g
fibre5g
protein13g
salt0.5g

", "recipe.ingredients": "

½ batch roasted red pepper sauce (see 'Goes well with…' below)

4 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">eggs

$\"Eggs\"$

Egg

egg

The ultimate convenience food, eggs are powerhouses of nutrition, packed with protein and a…

4 thick slices of ciabatta

article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

1 garlic clove

chopped article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">parsley

$\"Parsley\"$

Parsley

par-slee

One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

", "recipe.method": "Heat oven to 180C/160C fan/gas 4. Divide ½ batch roasted red pepper sauce (see 'Goes well with…' below) between four small baking dishes. Take 4 eggs and break 1 into each dish. Bake for 7-10 mins until the whites are set and the yolks are still runny.Put 4 thick slices of ciabatta on a baking tray, drizzle with olive oil, rub with 1 garlic clove and cook in the oven until lightly toasted. Sprinkle the eggs with chopped parsley and black pepper, and serve with the toasted ciabatta." }, "106": { "recipe_image_download.id": 106, "recipe_image_download.ts": "2017-11-23 22:40:32", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "9ab588d026e732a944ac59dc6880371b46dfd0ce", "recipe_image_download.size": 52047, "recipe_image_download.path": "/9a/b5/88/d0/9ab588d026e732a944ac59dc6880371b46dfd0ce.jpg?itok=4qSUP66t", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/9a/b5/88/d0/9ab588d026e732a944ac59dc6880371b46dfd0ce.jpg?itok=4qSUP66t", "recipe_image.id": 106, "recipe_image.ts": "2017-09-25 05:57:58", "recipe.id": 107, "recipe.ts": "2018-03-15 02:26:31", "recipe.title": "Leek & butter bean soup with crispy kale & bacon", "recipe.rating": "3 ratings", "recipe.chef": "By Katy Gilhooly", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "30 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "Butter beans give this dairy-free, healthy soup a creamy texture and the starchy liquid from the can helps to thicken it into a comforting supper", "recipe.recipe_header_additional": "HealthyDairy-freeGluten-free", "recipe.nutrition": "Nutrition: per serving

kcal274
fat12g
saturates2g
carbs21g
sugars4g
fibre12g
protein14g
salt0.8g

", "recipe.ingredients": "

4 tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

500g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">leeks, sliced

$\"Leeks\"$

Leek

lee-k

Like garlic and onion, leeks are a member of the allium family, but have their own distinct…

4 thyme sprigs, leaves picked

2 x 400g cans butter beans

500ml vegetable bouillon stock

2 tsp wholegrain mustard

½ small pack flat-leaf parsley

3 rashers streaky article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">bacon

$\"Bacon\"$

Bacon

bay-kon

Bacon is pork that has been cured one of two ways: dry or wet. It can be bought as both rashers…

40g chopped article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">kale, any tough stems removed

$\"Kale\"$

Kale

kay-el

A member of the cabbage family, kale comes in two forms: kale, which has smooth leaves, and…

25g hazelnuts, roughly chopped

", "recipe.method": "Heat 1 tbsp oil in a large saucepan over a low heat. Add the leeks, thyme and seasoning. Cover and cook for 15 mins until softened, adding a splash of water if the leeks start to stick. Add the butter beans with the water from the cans, the stock and mustard. Bring to the boil and simmer for 3-4 mins until hot. Blend the soup in a food processor or with a stick blender, stir through the parsley and check the seasoning.Put the bacon in a large, non-stick frying pan over a medium heat. Cook for 3-4 mins until crispy, then set side to cool. Add the remaining 1 tsp oil to the pan, and tip in the kale and hazelnuts. Cook for 2 mins, stirring until the kale is wilted and crisping at the edges and the hazelnuts are toasted. Cut the bacon into small pieces, then stir into the kale mixture.Reheat the soup, adding a splash of water if it is too thick. Serve in bowls sprinkled with the bacon & kale mixture." }, "107": { "recipe_image_download.id": 107, "recipe_image_download.ts": "2017-11-23 22:40:32", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "76146e75e388c58faf11bbe5c5f539fafb12c0a1", "recipe_image_download.size": 64999, "recipe_image_download.path": "/76/14/6e/75/76146e75e388c58faf11bbe5c5f539fafb12c0a1.jpg?itok=7P5xS7qS", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/76/14/6e/75/76146e75e388c58faf11bbe5c5f539fafb12c0a1.jpg?itok=7P5xS7qS", "recipe_image.id": 107, "recipe_image.ts": "2017-09-25 05:58:01", "recipe.id": 108, "recipe.ts": "2018-03-15 02:26:35", "recipe.title": "Curried cod", "recipe.rating": "35 ratings", "recipe.chef": "By Katy Greenwood", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "25 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "An easy-to-prepare midweek one-pot with cod fillet, chickpeas, ginger and spices - it's healthy, low calorie and packed with iron too!", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: per serving

kcal296
fat6g
saturates1g
carbs22g
sugars10g
fibre8g
protein34g
salt0.4g

", "recipe.ingredients": "

1 tbsp oil

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">onion, chopped

$\"Onion\"$

Onion

un-yun

Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

2 tbsp medium curry powder

thumb-sized piece article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">ginger, peeled and finely grated

$\"Ginger\"$

Ginger

jin-jer

Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

3 garlic cloves, crushed

2 x 400g cans chopped tomatoes

400g can chickpeas

4 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">cod fillets (about 125-150g each)

$\"Cod\"$

Cod

kod

A popular mild-flavoured saltwater fish mainly found in the Pacific and Atlantic oceans. Cod…

zest 1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lemon, then cut into wedges

$\"Lemon\"$

Lemon

le-mon

Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

handful coriander, roughly chopped

", "recipe.method": "Heat the oil in a large, lidded frying pan. Cook the onion over a high heat for a few mins, then stir in the curry powder, ginger and garlic. Cook for another 1-2 mins until fragrant, then stir in the tomatoes, chickpeas and some seasoning.Cook for 8-10 mins until thickened slightly, then top with the cod. Cover and cook for another 5-10 mins until the fish is cooked through. Scatter over the lemon zest and coriander, then serve with the lemon wedges to squeeze over." }, "108": { "recipe_image_download.id": 108, "recipe_image_download.ts": "2017-11-23 22:40:34", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "6787ffe24bb6b4d09977ed0b54415e6a7df9cf5a", "recipe_image_download.size": 49201, "recipe_image_download.path": "/67/87/ff/e2/6787ffe24bb6b4d09977ed0b54415e6a7df9cf5a.jpg?itok=DiNXjy0U", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/67/87/ff/e2/6787ffe24bb6b4d09977ed0b54415e6a7df9cf5a.jpg?itok=DiNXjy0U", "recipe_image.id": 108, "recipe_image.ts": "2017-09-25 05:58:08", "recipe.id": 110, "recipe.ts": "2018-03-15 02:26:41", "recipe.title": "Kidney bean curry", "recipe.rating": "47 ratings", "recipe.chef": "By Sophie Godwin", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "5 mins", "recipe.cooking_time": "30 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "A rescue recipe for when there's nothing in the fridge, or when you fancy something cheap, delicious and filling", "recipe.recipe_header_additional": "FreezableHealthyGluten-freeVegetarianVegan", "recipe.nutrition": "Nutrition: per serving

kcal282
fat8g
saturates1g
carbs33g
sugars13g
fibre14g
protein13g
salt0.1g

", "recipe.ingredients": "

1 tbsp vegetable oil

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">onion, finely chopped

$\"Onion\"$

Onion

un-yun

Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

2 garlic cloves, finely chopped

thumb-sized piece of article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">ginger, peeled and finely chopped

$\"Ginger\"$

Ginger

jin-jer

Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

1 small pack coriander, stalks finely chopped, leaves roughly shredded

1 tsp ground cumin

1 tsp ground article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">paprika

$\"Paprika\"$

Paprika

pa-preek-ah

A spice that's central to Hungarian cuisine, paprika is made by drying a particular type of…

2 tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">garam masala

$\"Garam$

Garam masala

gar-am mah-sarl-ah

Meaning 'warming spice mix', garam masala is the main spice blend used in North Indian…

400g can chopped tomatoes

400g can article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">kidney beans, in water

$\"Kidney$

Kidney beans

kid-nee beenz

Native to the Americas, kidney beans are so called because of their shape and come in very…

cooked basmati rice, to serve

", "recipe.method": "Watch recipe videoHeat the oil in a large frying pan over a low-medium heat. Add the onion and a pinch of salt and cook slowly, stirring occasionally, until softened and just starting to colour. Add the garlic, ginger and coriander stalks and cook for a further 2 mins, until fragrant.Add the spices to the pan and cook for another 1 min, by which point everything should smell aromatic. Tip in the chopped tomatoes and kidney beans in their water, then bring to the boil.Turn down the heat and simmer for 15 mins until the curry is nice and thick. Season to taste, then serve with the basmati rice and the coriander leaves." }, "109": { "recipe_image_download.id": 109, "recipe_image_download.ts": "2017-11-23 22:40:36", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "82b240615b111e618c07b04db45df64c131842a2", "recipe_image_download.size": 57213, "recipe_image_download.path": "/82/b2/40/61/82b240615b111e618c07b04db45df64c131842a2.jpg?itok=ZYyXv6Jo", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/82/b2/40/61/82b240615b111e618c07b04db45df64c131842a2.jpg?itok=ZYyXv6Jo", "recipe_image.id": 109, "recipe_image.ts": "2017-09-25 05:58:12", "recipe.id": 111, "recipe.ts": "2018-03-15 02:26:42", "recipe.title": "Veggie tahini lentils", "recipe.rating": "11 ratings", "recipe.chef": "By Sophie Godwin", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "10 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "Quick, easy and packed with healthy veg, this is a great midweek meal for vegans and veggies", "recipe.recipe_header_additional": "FreezableHealthyGluten-freeVegetarianVegan", "recipe.nutrition": "Nutrition: per serving

kcal293
fat14g
saturates2g
carbs23g
sugars7g
fibre10g
protein13g
salt0.7g

", "recipe.ingredients": "

50g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">tahini

$\"Tahini\"$

Tahini

ta-hee-nee

Also known as tahina, this finely ground paste of husked and roasted sesame seeds is an…

zest and juice 1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lemon

$\"Lemon\"$

Lemon

le-mon

Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

2 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

1 red onion, thinly sliced

1 garlic clove, crushed

1 yellow pepper, thinly sliced

200g green beans, trimmed and halved

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">courgette, sliced into half moons

$\"Courgette\"$

Courgette

corr-zjet

The courgette is a variety of cucurtbit, which means it's from the same family as cucumber,…

100g shredded article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">kale

$\"Kale\"$

Kale

kay-el

A member of the cabbage family, kale comes in two forms: kale, which has smooth leaves, and…

250g pack pre-cooked Puy lentils

", "recipe.method": "In a jug, mix the tahini with the zest and juice of the lemon and 50ml of cold water to make a runny dressing. Season to taste, then set aside.Heat the oil in a wok or large frying pan over a medium-high heat. Add the red onion, along with a pinch of salt, and fry for 2 mins until starting to soften and colour. Add the garlic, pepper, green beans and courgette and fry for 5 min, stirring frequently.Tip in the kale, lentils and the tahini dressing. Keep the pan on the heat for a couple of mins, stirring everything together until the kale is wilted and it’s all coated in the creamy dressing." }, "110": { "recipe_image_download.id": 110, "recipe_image_download.ts": "2017-11-23 22:40:39", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "de8af06d0e7b98fa650a8a1d789b4284eb43f693", "recipe_image_download.size": 56363, "recipe_image_download.path": "/de/8a/f0/6d/de8af06d0e7b98fa650a8a1d789b4284eb43f693.jpg?itok=ZXSAAPq4", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/de/8a/f0/6d/de8af06d0e7b98fa650a8a1d789b4284eb43f693.jpg?itok=ZXSAAPq4", "recipe_image.id": 110, "recipe_image.ts": "2017-09-25 05:58:13", "recipe.id": 112, "recipe.ts": "2018-03-15 02:26:53", "recipe.title": "Thai green pork lettuce cups", "recipe.rating": "9 ratings", "recipe.chef": "By Katy Greenwood", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "15 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "A healthy, quick and simple midweek meal with fragrant Thai flavours, pork and fresh herbs", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: per serving

kcal298
fat17g
saturates5g
carbs7g
sugars6g
fibre3g
protein27g
salt1.1g

", "recipe.ingredients": "

1 tbsp sesame oil

500g pork mince

1 tbsp green curry paste

1 red onion, finely chopped

juice 1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lime

$\"Lime\"$

Lime

ly-m

The same shape, but smaller than…

1 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">fish sauce

$\"Fish$

Fish sauce

A seasoning often used in Vietnamese and Thai cooking. In Vietnam it is usually made from shrimp…

½ small pack article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">mint, leaves only, roughly chopped

$\"Mint\"$

Mint

mi-nt

There are several types of mint, each with its own subtle difference in flavour and appearance.…

½ small pack coriander, leaves only, roughly chopped

4 Little Gem lettuces, leaves separated

article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rice, to serve (optional)

$\"Rice\"$

Rice

r-eye-s

Rice is a grain, the seed of a type of grass, which is the most widely grown and the most…

", "recipe.method": "Heat the oil in a frying pan and cook the pork for 8-10 mins or until cooked through. Stir in the green curry paste and 2 tbsp water, then cook for 1-2 mins. Remove from the heat and stir in the red onion, lime juice, fish sauce and herbs. Spoon the pork into the lettuce leaves and serve with rice, if you like." }, "111": { "recipe_image_download.id": 111, "recipe_image_download.ts": "2017-11-23 22:40:41", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "9e068006db5e6341e3001cff583be61534cad465", "recipe_image_download.size": 35542, "recipe_image_download.path": "/9e/06/80/06/9e068006db5e6341e3001cff583be61534cad465.jpg?itok=2ekDv2a-", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/9e/06/80/06/9e068006db5e6341e3001cff583be61534cad465.jpg?itok=2ekDv2a-", "recipe_image.id": 111, "recipe_image.ts": "2017-09-25 05:58:18", "recipe.id": 113, "recipe.ts": "2018-03-15 02:26:55", "recipe.title": "Omelette pancakes with tomato & pepper sauce", "recipe.rating": "3 ratings", "recipe.chef": "By Sara Buenfeld", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "20 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "Healthy, low-calorie and gluten-free - these herby egg 'pancakes' will become your go-to favourite for a quick midweek meal", "recipe.recipe_header_additional": "HealthyGluten-freeVegetarian", "recipe.nutrition": "Nutrition: per serving

kcal271
fat17g
saturates3g
carbs11g
sugars10g
fibre4g
protein16g
salt0.6g

", "recipe.ingredients": "

4 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">eggs

$\"Eggs\"$

Egg

egg

The ultimate convenience food, eggs are powerhouses of nutrition, packed with protein and a…

handful basil leaves

For the sauce

2 tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rapeseed oil, plus a little extra for the pancakes
$\"Rapeseed$
Rapeseed oil
If you want a light alternative to other cooking oils, rapeseed is a great choice and has…
1 yellow pepper, quartered, deseeded and thinly sliced
2 garlic cloves, thinly sliced
1 tbsp cider vinegar
400g can chopped tomatoes
wholemeal bread or salad leaves, to serve

", "recipe.method": "First make the sauce. Heat the oil in a large frying pan, and fry the pepper and garlic for 5 mins to soften them. Spoon in the cider vinegar and allow to sizzle away. Tip in the tomatoes, then measure in a third of a can of water. Cover and leave to simmer for 10-15 mins until the peppers are tender and the sauce is thick.Meanwhile, make the pancakes. Beat 1 egg with 1 tsp water and seasoning, then heat a small non-stick frying pan with a tiny amount of oil. Add the egg mixture and cook for 1-2 mins until set into a thin pancake. Lift onto a plate, cover with foil and repeat with the other eggs. Roll up onto warm plates, spoon over the sauce and scatter with the basil. Serve with bread or a salad on the side." }, "112": { "recipe_image_download.id": 112, "recipe_image_download.ts": "2017-11-23 22:40:44", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "bb4cc42d56f1fb14ef5a8b19fc2723883f1ba4a4", "recipe_image_download.size": 41659, "recipe_image_download.path": "/bb/4c/c4/2d/bb4cc42d56f1fb14ef5a8b19fc2723883f1ba4a4.jpg?itok=7PbxZVvJ", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/bb/4c/c4/2d/bb4cc42d56f1fb14ef5a8b19fc2723883f1ba4a4.jpg?itok=7PbxZVvJ", "recipe_image.id": 112, "recipe_image.ts": "2017-09-25 05:58:24", "recipe.id": 114, "recipe.ts": "2018-03-15 02:26:56", "recipe.title": "Carrot & ginger soup", "recipe.rating": "15 ratings", "recipe.chef": "By Sara Buenfeld", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "15 mins", "recipe.cooking_time": "25 mins - 30 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "Low-fat and warming, this bean and vegetable soup makes a healthy lunch or dinner - for even more nutrients, top with sliced almonds", "recipe.recipe_header_additional": "FreezableHealthyVegetarian", "recipe.nutrition": "Nutrition: per serving

kcal293
fat12g
saturates1g
carbs31g
sugars19g
fibre8g
protein10g
salt0.9g

", "recipe.ingredients": "

1 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rapeseed oil

$\"Rapeseed$

Rapeseed oil

If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

1 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">onion, chopped

$\"Onion\"$

Onion

un-yun

Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

2 tbsp coarsely grated article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">ginger

$\"Ginger\"$

Ginger

jin-jer

Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

2 garlic cloves, sliced

½ tsp ground nutmeg

850ml vegetable stock

500g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">carrot (preferably organic), sliced

$\"Carrot\"$

Carrot

ka-rot

The carrot, with its distinctive bright orange colour, is one of the most versatile root…

400g can article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">cannellini beans (no need to drain)

$\"Cannellini$

Cannellini bean

can-a-leen-ee been

Slightly kidney-shaped with squarish ends, cannellini beans are from Italy and are creamy white…

Supercharged topping

4 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">almonds in their skins, cut into slivers
$\"Almond\"$
Almond
arr-mund or al-mund
Sweet almonds have a subtle fragrance that lends itself well to baking and also works well with…
sprinkle of article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">nutmeg
$\"Nutmeg\"$
Nutmeg
nut-meg
One of the most useful of spices for both sweet and savoury…

", "recipe.method": "Heat the oil in a large pan, add the onion, ginger and garlic, and fry for 5 mins until starting to soften. Stir in the nutmeg and cook for 1 min more.Pour in the stock, add the carrots, beans and their liquid, then cover and simmer for 20-25 mins until the carrots are tender.Scoop a third of the mixture into a bowl and blitz the remainder with a hand blender or in a food processor until smooth. Return everything to the pan and heat until bubbling. Serve topped with the almonds and nutmeg." }, "113": { "recipe_image_download.id": 113, "recipe_image_download.ts": "2017-11-23 22:40:45", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "f96829c61163a244e770c845c76158f1aee84e25", "recipe_image_download.size": 60735, "recipe_image_download.path": "/f9/68/29/c6/f96829c61163a244e770c845c76158f1aee84e25.jpg?itok=pCl2XVM9", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/f9/68/29/c6/f96829c61163a244e770c845c76158f1aee84e25.jpg?itok=pCl2XVM9", "recipe_image.id": 113, "recipe_image.ts": "2017-09-25 05:58:31", "recipe.id": 115, "recipe.ts": "2018-03-15 02:27:02", "recipe.title": "Smoky aubergine tagine with lemon & apricots", "recipe.rating": "16 ratings", "recipe.chef": "By Sarah Cook", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "20 mins", "recipe.cooking_time": "1 hr", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "A fragrant tagine is perfect for summer entertaining, lighter than stew but just as satisfying with meaty aubergines and aromatic spices", "recipe.recipe_header_additional": "FreezableHealthyGluten-freeVegetarian", "recipe.nutrition": "Nutrition: per serving

kcal270
fat11g
saturates2g
carbs29g
sugars26g
fibre12g
protein8g
salt0.3g

", "recipe.ingredients": "

2 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">aubergines, cut into large chunks

$\"Aubergine\"$

Aubergine

oh-ber-geen

Although it's technically a fruit (a berry, to be exact), the aubergine is used as a…

3 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

2 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">onions, chopped

$\"Onion\"$

Onion

un-yun

Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

2 tbsp freshly grated article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">ginger

$\"Ginger\"$

Ginger

jin-jer

Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

1½ tsp ras el hanout

1½ tsp sweet smoked paprika

good pinch of article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">saffron

$\"Saffron\"$

Saffron

sah-fron

The stigma of a type of crocus, saffron threads have a pungent and distinctive aroma and flavour…

300ml hot vegetable or chicken stock

2 preserved lemons, rind of both sliced, pulp from the centre of 1 roughly chopped

120g dried apricots, halved

200g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">tomatoes, roughly chopped

$\"Tomato\"$

Tomato

toe-mart-oh

A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…

1 tbsp clear honey

zest 1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lemon, juice ½

$\"Lemon\"$

Lemon

le-mon

Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

2 tsp toasted sesame seeds

2 tbsp finely chopped flat-leaf parsley

2 tbsp finely chopped article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">mint

$\"Mint\"$

Mint

mi-nt

There are several types of mint, each with its own subtle difference in flavour and appearance.…

Greek yogurt, to serve (optional)

wholemeal bulghar wheat, to serve (optional)

", "recipe.method": "Brown the aubergines in 2 tbsp of the oil so they’re golden on all sides, but not soft in the middle yet – this is best done in batches in a large, non-stick frying pan.Heat a heavy-based shallow lidded pan or flameproof tagine with the remaining oil, then add the onions, ginger and spices, and fry gently until softened and golden.Meanwhile, add the saffron to the stock to soak. Stir the preserved lemon rind and pulp, apricots, tomatoes, honey and lemon juice into the onions with the saffron stock. Snugly fit the aubergines in, cover with a lid and simmer for 30 mins until the aubergines are tender. Season to taste.Mix together the lemon zest, sesame seeds and chopped herbs, and sprinkle over the tagine. Serve with Greek yogurt and wholemeal bulghar wheat, if you like." }, "114": { "recipe_image_download.id": 114, "recipe_image_download.ts": "2017-11-23 22:40:47", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "57d212132587188a6c1b58f7190d8d2e76db4f2d", "recipe_image_download.size": 57279, "recipe_image_download.path": "/57/d2/12/13/57d212132587188a6c1b58f7190d8d2e76db4f2d.jpg?itok=xdf3KV3s", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/57/d2/12/13/57d212132587188a6c1b58f7190d8d2e76db4f2d.jpg?itok=xdf3KV3s", "recipe_image.id": 114, "recipe_image.ts": "2017-09-25 05:58:32", "recipe.id": 116, "recipe.ts": "2018-03-15 02:27:11", "recipe.title": "Spiced black bean & chicken soup with kale", "recipe.rating": "20 ratings", "recipe.chef": "By Jane Hornby", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "15 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "Use up leftover roast or ready-cooked chicken in this healthy and warming South-American style soup, spiced up with cumin and chilli", "recipe.recipe_header_additional": "FreezableHealthy", "recipe.nutrition": "Nutrition: per serving

kcal293
fat11g
saturates2g
carbs15g
sugars3g
fibre6g
protein26g
salt1g

", "recipe.ingredients": "

2 tbsp mild article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

2 fat garlic cloves, crushed

small bunch coriander stalks finely chopped, leaves picked

zest 1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lime, then cut into wedges

$\"Lime\"$

Lime

ly-m

The same shape, but smaller than…

2 tsp ground cumin

1 tsp chilli flakes

400g can chopped tomatoes

400g can black beans, rinsed and drained

600ml chicken stock

175g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">kale, thick stalks removed, leaves shredded

$\"Kale\"$

Kale

kay-el

A member of the cabbage family, kale comes in two forms: kale, which has smooth leaves, and…

250g leftover roast or ready-cooked article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">chicken

$\"Chicken\"$

Chicken

chik-en

Chicken's many plus points - its versatility, as well as the ease and speed with which it…

50g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">feta, crumbled, to serve

$\"Feta\"$

Feta

feh-tah

A creamy soft white cheese with an ancient history - nomadic tribes who needed to preserve the…

flour & corn article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">tortillas, toasted, to serve (see tip)

$\"Tortilla\"$

Tortilla

tor-tee-ya

In Spain, a tortilla is a kind of omelette, with ingredients added - frequently sliced cooked…

", "recipe.method": "Heat the oil in a large saucepan, add the garlic, coriander stalks and lime zest, then fry for 2 mins until fragrant. Stir in the cumin and chilli flakes, fry for 1 min more, then tip in the tomatoes, beans and stock. Bring to the boil, then crush the beans against the bottom of the pan a few times using a potato masher. This will thicken the soup a little.Stir the kale into the soup, simmer for 5 mins or until tender, then tear in the chicken and let it heat through. Season to taste with salt, pepper and juice from half the lime, then serve in shallow bowls, scattered with the feta and a few coriander leaves. Serve the remaining lime in wedges for the table, with the toasted tortillas on the side. The longer you leave the chicken in the pan, the thicker the soup will become, so add a splash more stock if you can’t serve the soup straight away." }, "115": { "recipe_image_download.id": 115, "recipe_image_download.ts": "2017-11-23 22:40:50", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "e1e814d35b80170c66d25c892384076668b316a6", "recipe_image_download.size": 48973, "recipe_image_download.path": "/e1/e8/14/d3/e1e814d35b80170c66d25c892384076668b316a6.jpg?itok=NHAi32Xc", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/e1/e8/14/d3/e1e814d35b80170c66d25c892384076668b316a6.jpg?itok=NHAi32Xc", "recipe_image.id": 115, "recipe_image.ts": "2017-09-25 05:58:39", "recipe.id": 117, "recipe.ts": "2018-03-15 02:27:21", "recipe.title": "Pan-cooked feta with beetroot salsa & bean mash", "recipe.rating": "21 ratings", "recipe.chef": "By Sara Buenfeld", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "7 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "Whip up this budget vegetarian dinner in minutes - pile slices of light feta onto cannellini bean mash and top with tangy beetroot salsa", "recipe.recipe_header_additional": "HealthyVegetarian", "recipe.nutrition": "Nutrition: per serving

kcal296
fat8g
saturates6g
carbs34g
sugars14g
fibre5g
protein19g
salt1.9g

", "recipe.ingredients": "

about 100g vegetarian, light article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">feta, thickly sliced

$\"Feta\"$

Feta

feh-tah

A creamy soft white cheese with an ancient history - nomadic tribes who needed to preserve the…

a little article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">flour, for dusting

$\"Flour\"$

Flour

fl-ow-er

Flour is a powdery ingredient usually made from grinding wheat, maize, rye, barley or rice. As…

65g pack article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rocket

$\"Rocket\"$

Rocket

roh-ket

Rocket is a very 'English' leaf, and has been used in salads since Elizabethan times. It…

For the salsa & beans

250g cooked article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">beetroot, diced
$\"Beetroot\"$
Beetroot
beat-root
A favourite in 1970's British salads (served cooked and pickled in vinegar), beetroot is a…
½ red onion, finely chopped
grated zest and juice ½ article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lime
$\"Lime\"$
Lime
ly-m
The same shape, but smaller than…
2 tbsp chopped dill, plus extra for sprinkling
1 tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil, plus a little extra for cooking
$\"olive$
Olive oil
ol-iv oyl
Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…
1 garlic clove, finely chopped
400g can article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">cannellini beans
$\"Cannellini$
Cannellini bean
can-a-leen-ee been
Slightly kidney-shaped with squarish ends, cannellini beans are from Italy and are creamy white…

", "recipe.method": "Mix the beetroot and the onion in a bowl with the lime zest, a good squeeze of juice, seasoning and dill.Heat the tsp oil in a non-stick pan and gently cook the garlic until softened then tip in the beans, and some of the juice from the can with seasoning. Mash the beans, keeping them quite chunky, then keep warm.Toss the slices of feta in a little flour. Heat a non-stick frying pan, wipe with a little oil then cook the feta for a few minutes on each side until golden and warmed through, flipping over to make sure they're cooked evenly. Spoon the bean mash onto plates, top with the feta and half the salsa then scatter with extra dill. Serve with the rocket on the side and the rest of the salsa in a bowl." }, "116": { "recipe_image_download.id": 116, "recipe_image_download.ts": "2017-11-23 22:40:50", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "cb87364b2efd23353f9c3abd26104ca2fd0a72d5", "recipe_image_download.size": 38630, "recipe_image_download.path": "/cb/87/36/4b/cb87364b2efd23353f9c3abd26104ca2fd0a72d5.jpg?itok=i-bt9Lyc", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/cb/87/36/4b/cb87364b2efd23353f9c3abd26104ca2fd0a72d5.jpg?itok=i-bt9Lyc", "recipe_image.id": 116, "recipe_image.ts": "2017-09-25 05:58:42", "recipe.id": 118, "recipe.ts": "2018-03-15 02:27:33", "recipe.title": "Smoky mushroom burgers with roasted garlic mayo", "recipe.rating": "5 ratings", "recipe.chef": "By Cassie Best", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "25 mins", "recipe.cooking_time": "50 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "Top mushrooms with sundried tomato breadcrumbs and serve with melted cheese and aioli for the ultimate veggie burger", "recipe.recipe_header_additional": "Easily doubledHealthyVegetarian", "recipe.nutrition": "Nutrition: per serving

kcal283
fat17g
saturates2g
carbs27g
sugars13g
fibre4g
protein6g
salt0.4g

", "recipe.ingredients": "

4 large flat mushrooms

1 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil, plus extra for frying

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

2 roasted red peppers (from a jar), finely chopped

½ small pack article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">thyme, leaves picked and chopped

Thyme

This popular herb grows in Europe, especially the Mediterranean, and is a member of the mint…

50g fresh breadcrumb

1 tbsp sundried tomato paste

2 tsp smoked paprika

3 red onions, thinly sliced

1 tbsp golden caster sugar

1 tbsp sherry vinegar

For the roasted garlic mayo

3 garlic cloves, unpeeled
50g good-quality mayonnaise

To serve

4 crusty bread rolls (we used ciabatta)
salad leaves
25g cheddar or article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">Manchego, grated
$\"Manchego\"$
Manchego
man-chey-go
Manchego is a popular, rich, creamy sheep's milk cheese that comes from the La Mancha region…

", "recipe.method": "Heat up the barbecue. To make the garlic mayo, wrap the garlic cloves in a foil parcel, position on a hot spot of the barbecue and cook for 20 mins until really soft. Alternatively, bake in a hot oven for 20-30 mins. Leave to cool, then squeeze the cloves out of their skins and mash with a fork. Mix the garlic purée with the mayonnaise, then chill until ready to serve.Remove the stalks from the middle of the mushrooms and finely chop them. Heat a drizzle of oil in a pan (on the barbecue or hob), add the stalks and fry for a few mins until golden and soft. Add the peppers, thyme, breadcrumbs, tomato paste, paprika and some seasoning. Cook for 5 mins more, then set aside to cool a little. Rub the mushroom caps with a little oil, season, then top each one with 1⁄4 of the mixture. Can be chilled for up to 1 day.Meanwhile, heat a little oil in another frying pan (on the barbecue or hob), and add the onions. Cook for 15 mins until soft and golden, then add the sugar, vinegar and some seasoning. Cook for 5 mins more until caramelised and sticky. Can be chilled for up to 2 days.Put the mushrooms on the barbecue (stuffed side up), close the lid or cover with foil, and cook for 20 mins until soft and cooked through. Be sure to keep an eye on the heat and move to the upper shelf if the bottoms of the mushrooms start to burn. Split the rolls and heat these on the barbecue, too. Spread each roll with some garlic mayo, top with salad leaves, a filled mushroom, some sticky onions and a grating of cheese." }, "117": { "recipe_image_download.id": 117, "recipe_image_download.ts": "2017-11-23 22:40:53", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "722e1fde0e4a67f189eb5bfed3980a66f3ce053a", "recipe_image_download.size": 38332, "recipe_image_download.path": "/72/2e/1f/de/722e1fde0e4a67f189eb5bfed3980a66f3ce053a.jpg?itok=Gu8MKsPZ", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/72/2e/1f/de/722e1fde0e4a67f189eb5bfed3980a66f3ce053a.jpg?itok=Gu8MKsPZ", "recipe_image.id": 117, "recipe_image.ts": "2017-09-25 05:58:43", "recipe.id": 120, "recipe.ts": "2018-03-15 02:27:44", "recipe.title": "Sesame chicken salad", "recipe.rating": "4 ratings", "recipe.chef": "By Sara Buenfeld", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "10 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "A fresh and healthy Asian-style salad with Thai basil and coriander, soya beans, carrots and tomatoes", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: per serving

kcal300
fat7g
saturates1g
carbs14g
sugars12g
fibre7g
protein44g
salt1g

", "recipe.ingredients": "

2 skinless chicken breasts

85g frozen article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">soya bean

$\"Soya$

Soya beans

soi-yah beenz

Soya beans and soy beans are exactly the same and the names are used interchangeably according…

1 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">carrot, finely cut into thin matchsticks

$\"Carrot\"$

Carrot

ka-rot

The carrot, with its distinctive bright orange colour, is one of the most versatile root…

4 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">spring onions, finely sliced

$\"Spring$

Spring onion

sp-ring un-yun

Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

140g cherry tomato, halved

small bunch coriander, chopped

small handful Thai or ordinary basil leaves, chopped if large

85g herb or baby salad leaves

1 tsp toasted sesame seeds

For the dressing

grated zest and juice 1 small article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lime
$\"Lime\"$
Lime
ly-m
The same shape, but smaller than…
1 tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">fish sauce
$\"Fish$
Fish sauce
A seasoning often used in Vietnamese and Thai cooking. In Vietnam it is usually made from shrimp…
1 tsp sesame oil
2 tsp sweet chilli sauce

", "recipe.method": "Put the chicken in a pan and pour over cold water to cover. Tip the soya beans into a steamer. Bring the pan to a gentle simmer, then cook the chicken for 8 mins with the beans above.Meanwhile, mix the dressing ingredients in a large bowl. When the chicken is cooked, slice and toss in the dressing along with the beans, carrot, onions, tomatoes, coriander and basil. Mix really well, pile onto the salad leaves and sprinkle with the sesame seeds." }, "118": { "recipe_image_download.id": 118, "recipe_image_download.ts": "2017-11-23 22:40:55", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "abc29674a64483e962d7808fb15316d4c51b4539", "recipe_image_download.size": 48473, "recipe_image_download.path": "/ab/c2/96/74/abc29674a64483e962d7808fb15316d4c51b4539.jpg?itok=_A5AIIzW", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/ab/c2/96/74/abc29674a64483e962d7808fb15316d4c51b4539.jpg?itok=_A5AIIzW", "recipe_image.id": 118, "recipe_image.ts": "2017-09-25 05:58:45", "recipe.id": 121, "recipe.ts": "2018-03-15 02:27:51", "recipe.title": "Lemony tuna & asparagus salad box", "recipe.rating": "5 ratings", "recipe.chef": "By Sara Buenfeld", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "5 mins", "recipe.cooking_time": "8 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "A new take on the classic salad Niçoise. This lean salad is bulked out by storecupboard cannellini beans and flavoured with dill and lemon", "recipe.recipe_header_additional": "HealthyGluten-free", "recipe.nutrition": "Nutrition: per serving

kcal279
fat10g
saturates3g
carbs12g
sugars4g
fibre7g
protein33g
salt1g

", "recipe.ingredients": "

2 large eggs

200g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">asparagus, woody ends snapped off, spears halved

$\"Asparagus\"$

Asparagus

a-spa-ra-gus

Labour-intensive to grow, asparagus are the young shoots of a cultivated lily plant. They're…

160g can article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">tuna in spring water (no need to drain)

$\"Tuna\"$

Tuna

tune-ah

A member of the mackerel family, tuna are mainly found in the world's warmer oceans. They…

1 small red onion, very finely chopped

125g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">cannellini bean from a can, drained

$\"Cannellini$

Cannellini bean

can-a-leen-ee been

Slightly kidney-shaped with squarish ends, cannellini beans are from Italy and are creamy white…

zest and juice ½ article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lemon

$\"Lemon\"$

Lemon

le-mon

Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

1 tbsp fresh chopped dill

1 tsp extra virgin olive oil

", "recipe.method": "Put a pan of water on to boil with a steamer above. When boiling, lower the eggs into the water and steam the asparagus above for 8 mins.Meanwhile, gently toss all the other ingredients together and arrange on plates or in rigid containers. Plunge the eggs into cold water to cool them a little, then peel and quarter. Add the eggs and asparagus to the tuna salad. Will keep in the fridge for 2 days." }, "119": { "recipe_image_download.id": 119, "recipe_image_download.ts": "2017-11-23 22:40:56", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "b3bffec9bb414809a240f698445ebe9a2c90f667", "recipe_image_download.size": 36921, "recipe_image_download.path": "/b3/bf/fe/c9/b3bffec9bb414809a240f698445ebe9a2c90f667.jpg?itok=ZuS5i2sz", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/b3/bf/fe/c9/b3bffec9bb414809a240f698445ebe9a2c90f667.jpg?itok=ZuS5i2sz", "recipe_image.id": 119, "recipe_image.ts": "2017-09-25 05:58:49", "recipe.id": 122, "recipe.ts": "2018-03-15 02:28:09", "recipe.title": "Runner bean, smoked trout & potato salad", "recipe.rating": "2 ratings", "recipe.chef": "By Barney Desmazery", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "15 mins", "recipe.cooking_time": "15 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4 - 6", "recipe.recipe_header_description": "Showcase seasonal ingredients in this simple salad of delicate fish, new potatoes and beans in a mustard and horseradish vinaigrette", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: per serving (4)

kcal286
fat16g
saturates3g
carbs24g
sugars4g
fibre5g
protein11g
salt1.2g

", "recipe.ingredients": "

500g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">new potato, scrubbed and cut in half

$\"New$

New potatoes

n-ew po-tate-oes

New potatoes have thin, wispy skins and a crisp, waxy texture. They are young potatoes and…

300g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">runner bean, trimmed and sliced

$\"Runner$

Runner bean

Run-ner beens

Runner beans have been growing in South America for over 2,000 years, and are a popular garden…

4 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">spring onions, sliced

$\"Spring$

Spring onion

sp-ring un-yun

Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

½ bunch article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">parsley, roughly chopped

$\"Parsley\"$

Parsley

par-slee

One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

150g pack smoked article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">trout, flaked

$\"Trout\"$

Trout

trowt

Freshwater trout:

Farmed rainbow trout has pretty, spotty skin…

For the dressing

50ml extra-virgin olive oil
juice ½ article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lemon
$\"Lemon\"$
Lemon
le-mon
Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…
2 tbsp red wine vinegar
2 tsp wholegrain mustard
1 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">horseradish sauce
$\"Horseradish$
Horseradish
hors rad-ish
Horseradish root is larger than an ordinary radish, and has a hot, peppery flavour.
It…

", "recipe.method": "To make the dressing, mix all the ingredients together in a jar and shake well. Cook the potatoes in boiling salted water for 10 mins until just tender, then drain. Cook the beans in boiling salted water for 10 mins until tender, then plunge into ice water and drain.Toss the warm potatoes and beans together with half the spring onions and parsley, and half the dressing. Spread over a platter, then scatter over the smoked trout. Scatter over the rest of the spring onions, drizzle with the remaining dressing and serve, or leave everyone to help themselves." }, "120": { "recipe_image_download.id": 120, "recipe_image_download.ts": "2017-11-23 23:48:59", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "a7dc5994bc32d416fef89a365d019a8237b8f7c4", "recipe_image_download.size": 56654, "recipe_image_download.path": "/a7/dc/59/94/a7dc5994bc32d416fef89a365d019a8237b8f7c4.jpg?itok=-W4GN3SL", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/a7/dc/59/94/a7dc5994bc32d416fef89a365d019a8237b8f7c4.jpg?itok=-W4GN3SL", "recipe_image.id": 120, "recipe_image.ts": "2017-09-25 05:58:54", "recipe.id": 123, "recipe.ts": "2018-03-15 02:28:14", "recipe.title": "Veggie lasagne", "recipe.rating": "61 ratings", "recipe.chef": "By Emma Lewis", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "15 mins", "recipe.cooking_time": "1 hr", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "A light but luscious veggie lasagne to tickle your taste buds - it contains just 13g of fat compared to the more usual 19g", "recipe.recipe_header_additional": "Can be frozenHealthyVegetarian", "recipe.nutrition": "Nutrition: per serving

kcal279
fat13g
saturates4g
carbs35g
sugars15g
fibre6g
protein9g
salt0.63g

", "recipe.ingredients": "

2 tbsp oil

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">onion, sliced

$\"Onion\"$

Onion

un-yun

Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

1 garlic clove, sliced

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">aubergine, cut into chunks

$\"Aubergine\"$

Aubergine

oh-ber-geen

Although it's technically a fruit (a berry, to be exact), the aubergine is used as a…

1 red pepper

8 plum article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">tomatoes, halved

$\"Tomato\"$

Tomato

toe-mart-oh

A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…

350ml passata

200g ready-cooked lasagne sheets

6 tbsp half-fat crème fraîche

2 tbsp grated article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">parmesan (or vegetarian alternative)

$\"Parmesan\"$

Parmesan

parm-ee-zan

Parmesan is a straw-coloured hard cheese with a natural yellow rind and rich, fruity flavour. It…

", "recipe.method": "Heat oven to 190C/fan 170C/gas 5. Toss oil and vegetables together and roast in a large, shallow tin for 35 mins until lightly charred. Spoon a layer of roasted veg over the bottom of a medium-size baking dish.Pour over some passata and cover with a layer of lasagne sheets. Repeat layers to use up all the roasted veg and passata, finishing with a layer of lasagne. Use a spoon to dollop over the crème fraîche, then sprinkle with the Parmesan. Return to the oven for 25 mins, until the lasagne is heated through and the top is golden and bubbling." }, "121": { "recipe_image_download.id": 121, "recipe_image_download.ts": "2017-11-23 22:40:57", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "e61e71d2f5c9bac150daa119ff4de732efa93fe7", "recipe_image_download.size": 38711, "recipe_image_download.path": "/e6/1e/71/d2/e61e71d2f5c9bac150daa119ff4de732efa93fe7.jpg?itok=NZS9hnIw", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/e6/1e/71/d2/e61e71d2f5c9bac150daa119ff4de732efa93fe7.jpg?itok=NZS9hnIw", "recipe_image.id": 121, "recipe_image.ts": "2017-09-25 05:59:00", "recipe.id": 124, "recipe.ts": "2018-03-15 02:28:19", "recipe.title": "Rosemary chicken with oven-roasted ratatouille", "recipe.rating": "35 ratings", "recipe.chef": "By Good Food", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "15 mins", "recipe.cooking_time": "40 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "You can't beat this low-fat, one-pot recipe for an easy meal, bursting with summer colour and flavour", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: per serving

kcal288
fat11g
saturates2g
carbs11g
sugars10g
fibre5g
protein37g
salt0.25g

", "recipe.ingredients": "

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">aubergine, cut into chunky pieces

$\"Aubergine\"$

Aubergine

oh-ber-geen

Although it's technically a fruit (a berry, to be exact), the aubergine is used as a…

2 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">courgettes, sliced into half-moons

$\"Courgette\"$

Courgette

corr-zjet

The courgette is a variety of cucurtbit, which means it's from the same family as cucumber,…

3 mixed article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">peppers, deseeded and roughly chopped

$\"Peppers\"$

Pepper

pep-iz

Also known as capsicums, bell peppers, sweet peppers or by their colours, for example red and…

2 tsp finely chopped article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rosemary, plus 4 small sprigs

$\"Rosemary\"$

Rosemary

rose-mar-ee

Rosemary's intense, fragrant aroma has traditionally been paired with lamb, chicken and game…

2 large garlic cloves, crushed

3 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

4 skinless, boneless chicken breasts

250g cherry or baby plum tomato, halved

", "recipe.method": "Heat oven to 200C/180C fan/gas 6. In a large roasting tin, toss together the aubergine, courgettes and peppers with half the chopped rosemary, half the garlic, 2 tbsp oil and some seasoning. Spread out the vegetables in an even layer, then roast in the oven for 20 mins.Meanwhile, mix remaining rosemary, garlic and oil together. Slash each of the chicken breasts 4-5 times with a sharp knife, brush over the flavoured oil, season and chill for 15 mins.After veg have cooked for 20 mins, stir in the tomatoes. Make spaces in the roasting tin and nestle the chicken breasts amongst the vegetables. Place a rosemary sprig on top of each chicken breast. Return the tin to the oven for 18-20 mins, until the chicken is cooked through and the vegetables are lightly caramelised. Serve with some new potatoes, if you like." }, "122": { "recipe_image_download.id": 122, "recipe_image_download.ts": "2017-11-23 22:41:00", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "c29df07a04c8b982f4b0a53b779bb8d2ab437c8b", "recipe_image_download.size": 35098, "recipe_image_download.path": "/c2/9d/f0/7a/c29df07a04c8b982f4b0a53b779bb8d2ab437c8b.jpg?itok=BFv31bPF", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/c2/9d/f0/7a/c29df07a04c8b982f4b0a53b779bb8d2ab437c8b.jpg?itok=BFv31bPF", "recipe_image.id": 122, "recipe_image.ts": "2017-09-25 05:59:02", "recipe.id": 125, "recipe.ts": "2018-03-15 02:28:24", "recipe.title": "Spicy tuna quinoa salad", "recipe.rating": "7 ratings", "recipe.chef": "By Good Food", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "10 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "Ready-to-eat pouches of grain mean you can have a healthy lunch in minutes - mix with veg and sustainable fish", "recipe.recipe_header_additional": "Gluten-freeHealthy", "recipe.nutrition": "Nutrition: per serving

kcal298
fat13g
saturates2g
carbs28g
sugars10g
fibre7g
protein17g
salt0.7g

", "recipe.ingredients": "

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">onion, sliced

$\"Onion\"$

Onion

un-yun

Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

350g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">pepper, sliced

$\"Peppers\"$

Pepper

pep-iz

Also known as capsicums, bell peppers, sweet peppers or by their colours, for example red and…

1 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

1 red chilli, finely chopped

225g pouch ready-to-eat article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">quinoa

$\"Quinoa\"$

Quinoa

keen-wah

Tiny, bead-shaped, with a slightly bitter flavour and firm texture, quinoa may not be a…

350g cherry tomato, halved

handful black olives, chopped

225g jar albacore article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">tuna in olive oil, flaked

$\"Tuna\"$

Tuna

tune-ah

A member of the mackerel family, tuna are mainly found in the world's warmer oceans. They…

", "recipe.method": "Fry the onion and peppers in the oil until soft. Add the chilli and cool slightly.Mix the quinoa, onion mixture, cherry tomatoes, olives and tuna together. Divide between 4 plates, pour over a little of the oil from the tuna jar, season and serve." }, "123": { "recipe_image_download.id": 123, "recipe_image_download.ts": "2017-11-23 22:41:01", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "f69de7e31b95be4bf3d2fe621f1bb225d0091191", "recipe_image_download.size": 44715, "recipe_image_download.path": "/f6/9d/e7/e3/f69de7e31b95be4bf3d2fe621f1bb225d0091191.jpg?itok=z8ROd-Mx", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/f6/9d/e7/e3/f69de7e31b95be4bf3d2fe621f1bb225d0091191.jpg?itok=z8ROd-Mx", "recipe_image.id": 123, "recipe_image.ts": "2017-09-25 05:59:06", "recipe.id": 126, "recipe.ts": "2018-03-15 02:28:34", "recipe.title": "Meatballs with fennel & balsamic beans & courgette noodles", "recipe.rating": "8 ratings", "recipe.chef": "By BBC Good Food team", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "35 mins", "recipe.cooking_time": "40 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "Rich in potassium, we've swapped pasta for courgettes to make ultra-trendy courgetti. Potassium helps to lower blood pressure and maintain a healthy heart rate", "recipe.recipe_header_additional": "meatballs onlyHealthy", "recipe.nutrition": "Nutrition: per serving

kcal380
fat14g
saturates3g
carbs20g
sugars15g
fibre11g
protein37g
salt0.5g

", "recipe.ingredients": "

400g lean article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">beef steak mince

$\"Steak$

Steak

Stayk

Steak is essentially a boneless thick or thin slice of red meat, cut across the grain of a large…

2 tsp dried article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">oregano

$\"Oregano\"$

Oregano

or-ee-gar-no

Closely related to marjoram, of which it is the wild equivalent, oregano has a coarser, more…

1 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">egg

$\"Eggs\"$

Egg

egg

The ultimate convenience food, eggs are powerhouses of nutrition, packed with protein and a…

8 garlic cloves, 1 finely grated, the other sliced

1-2 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rapeseed oil

$\"Rapeseed$

Rapeseed oil

If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">fennel bulb, finely chopped, fronds reserved

$\"Fennel$

Fennel bulb

Like Marmite, fennel is something that you either love or hate - its strong aniseed flavour…

2 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">carrots, finely chopped

$\"Carrot\"$

Carrot

ka-rot

The carrot, with its distinctive bright orange colour, is one of the most versatile root…

500g carton passata

4 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">balsamic vinegar

$\"Balsamic$

Balsamic vinegar

bal-sam-ick vin-ee-gah

True Balsamic vinegar is an artisan product from Modena, in Emilia Romagna, Italy, and is made…

600ml reduced-salt vegetable bouillon

For the courgette noodles

1 tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rapeseed oil
$\"Rapeseed$
Rapeseed oil
If you want a light alternative to other cooking oils, rapeseed is a great choice and has…
1-2 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">courgettes, cut into noodles with a julienne peeler or spiralizer
$\"Courgette\"$
Courgette
corr-zjet
The courgette is a variety of cucurtbit, which means it's from the same family as cucumber,…
350g frozen article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">soya beans, thawed
$\"Soya$
Soya beans
soi-yah beenz
Soya beans and soy beans are exactly the same and the names are used interchangeably according…

", "recipe.method": "Put the mince, oregano, egg and grated garlic in a bowl and grind in some black pepper. Mix together thoroughly and roll into 16 balls.Heat the oil in a large sauté pan over a medium-high heat, add the meatballs and fry, moving them around the pan so that they brown all over – be careful as they’re quite delicate and you don’t want them to break up. Once brown, remove them from the pan. Reduce the heat slightly and add the fennel, carrots and sliced garlic to the pan and fry, stirring until they soften, about 5 mins.Tip in the passata, balsamic vinegar and bouillon, stir well, then return the meatballs to the pan, cover and cook gently for 20-25 mins.Meanwhile, heat the 1 tsp of oil in a non-stick pan and stir-fry the courgette with the beans to heat through and soften. Serve with the meatballs and scatter with any fennel fronds." }, "124": { "recipe_image_download.id": 124, "recipe_image_download.ts": "2017-11-23 22:41:03", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "f15d38a18fa90125275bbdb79ca1624817b65cbe", "recipe_image_download.size": 49721, "recipe_image_download.path": "/f1/5d/38/a1/f15d38a18fa90125275bbdb79ca1624817b65cbe.jpg?itok=7n187JOw", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/f1/5d/38/a1/f15d38a18fa90125275bbdb79ca1624817b65cbe.jpg?itok=7n187JOw", "recipe_image.id": 124, "recipe_image.ts": "2017-09-25 05:59:13", "recipe.id": 127, "recipe.ts": "2018-03-15 02:28:37", "recipe.title": "Bean & feta spread with Greek salad salsa & oatcakes", "recipe.rating": "8 ratings", "recipe.chef": "", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "Tuck into a nutrient-packed vegetarian lunch featuring a delicious bean and feta spread and a salsa that makes up three of your five-a-day. Pile those oatcakes high!", "recipe.recipe_header_additional": "HealthyVegetarian", "recipe.nutrition": "Nutrition:

kcal382
fat16g
saturates6g
carbs41g
sugars8g
fibre10g
protein14g
salt1.7g

", "recipe.ingredients": "

400g can butter beans, drained

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lemon, ½ juiced, ½ cut into 4 wedges

$\"Lemon\"$

Lemon

le-mon

Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

2 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">ricotta or bio yogurt

$\"Ricotta\"$

Ricotta

ree-cot-a

Ricotta is an Italian cheese made from whey and traditionally a by-product of…

85g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">feta, crumbled

$\"Feta\"$

Feta

feh-tah

A creamy soft white cheese with an ancient history - nomadic tribes who needed to preserve the…

1 garlic clove

12 oatcakes

For the salsa

4 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">tomatoes, chopped
$\"Tomato\"$
Tomato
toe-mart-oh
A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…
1 medium cucumber, finely diced
1 small red onion, finely chopped
12 pitted Kalamata olives, chopped
a few chopped mint leaves (optional)

", "recipe.method": "Tip the beans, lemon juice, ricotta, 50g feta and the garlic into a bowl and blitz with a hand blender or in a food processor to make a paste. Stir in the remaining feta and spoon the mixture into four small pots.To make the salsa, stir all the ingredients together with the mint (if using) and divide into four more pots, topping with a lemon wedge. These will keep, chilled in an airtight container, for two-three days. To eat, spread the oatcakes with the bean mixture, squeeze the lemon wedges over the salads and pile generously onto the oatcakes." }, "125": { "recipe_image_download.id": 125, "recipe_image_download.ts": "2017-11-23 22:41:04", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "106ac9b5759f302070fef8bde497b0e52a529e5a", "recipe_image_download.size": 60520, "recipe_image_download.path": "/10/6a/c9/b5/106ac9b5759f302070fef8bde497b0e52a529e5a.jpg?itok=FT8ioSx_", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/10/6a/c9/b5/106ac9b5759f302070fef8bde497b0e52a529e5a.jpg?itok=FT8ioSx_", "recipe_image.id": 125, "recipe_image.ts": "2017-09-25 05:59:15", "recipe.id": 128, "recipe.ts": "2018-03-15 02:28:38", "recipe.title": "Mexican bean soup with guacamole", "recipe.rating": "13 ratings", "recipe.chef": "By Sara Buenfeld", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "20 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "This warming, spiced vegetarian soup packs in goodness and is filling too. The quick-to-assemble guacamole topping tastes as good as it looks", "recipe.recipe_header_additional": "soup onlyHealthyVegetarian", "recipe.nutrition": "Nutrition: per serving

kcal391
fat15g
saturates3g
carbs38g
sugars18g
fibre20g
protein15g
salt0.46g

", "recipe.ingredients": "

2 tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rapeseed oil

$\"Rapeseed$

Rapeseed oil

If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

1 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">onion, finely chopped

$\"Onion\"$

Onion

un-yun

Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

1 red pepper, cut into chunks

2 garlic cloves, chopped

2 tsp mild chilli powder

1 tsp ground coriander

1 tsp ground cumin

400g can chopped tomatoes

400g can black beans

1 tsp vegetable bouillon powder

1 small article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">avocado

$\"Avocado\"$

Avocado

av-oh-car-doh

Although it's technically a fruit, the mild-flavoured avocado is used as a vegetable. Native…

handful chopped coriander

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lime, juiced

$\"Lime\"$

Lime

ly-m

The same shape, but smaller than…

½ red chilli, deseeded and finely chopped (optional)

", "recipe.method": "Heat the oil in a medium pan, add the onion (reserving 1 tbsp to make the guacamole later) and pepper and fry, stirring frequently, for 10 mins. Stir in the garlic and spices, then tip in the tomatoes and beans with their liquid, half a can of water and the bouillon powder. Simmer, covered, for 15 mins.Meanwhile, peel and de-stone the avocado and tip into a bowl, add the remaining onion, coriander and lime juice with a little chilli (if using) and mash well. Ladle the soup into two bowls, top with the guacamole and serve." }, "126": { "recipe_image_download.id": 126, "recipe_image_download.ts": "2017-11-23 22:41:06", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "2555bdb8862dba3c4c12dbbaeb02a3122bde9f5d", "recipe_image_download.size": 43981, "recipe_image_download.path": "/25/55/bd/b8/2555bdb8862dba3c4c12dbbaeb02a3122bde9f5d.jpg?itok=0Sa4dTVx", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/25/55/bd/b8/2555bdb8862dba3c4c12dbbaeb02a3122bde9f5d.jpg?itok=0Sa4dTVx", "recipe_image.id": 126, "recipe_image.ts": "2017-09-25 05:59:19", "recipe.id": 129, "recipe.ts": "2018-03-15 02:28:49", "recipe.title": "Poached eggs with smashed avocado & tomatoes", "recipe.rating": "6 ratings", "recipe.chef": "By Sara Buenfeld", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "10 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "Keep yourself full until lunchtime with this healthy breakfast boost. Delicious avocado serves as a butter alternative and goes well with a runny poached egg", "recipe.recipe_header_additional": "HealthyVegetarian", "recipe.nutrition": "Nutrition: per serving

kcal385
fat20g
saturates4g
carbs31g
sugars5g
fibre8g
protein16g
salt0.5g

", "recipe.ingredients": "

2 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">tomatoes, halved

$\"Tomato\"$

Tomato

toe-mart-oh

A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…

½ tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rapeseed oil

$\"Rapeseed$

Rapeseed oil

If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

2 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">eggs

$\"Eggs\"$

Egg

egg

The ultimate convenience food, eggs are powerhouses of nutrition, packed with protein and a…

1 small ripe article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">avocado

$\"Avocado\"$

Avocado

av-oh-car-doh

Although it's technically a fruit, the mild-flavoured avocado is used as a vegetable. Native…

2 slices seeded wholemeal soda bread (see goes well with)

2 handfuls article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rocket

$\"Rocket\"$

Rocket

roh-ket

Rocket is a very 'English' leaf, and has been used in salads since Elizabethan times. It…

", "recipe.method": "Heat a non-stick frying pan, very lightly brush the cut surface of the tomatoes with a little oil, then cook them, cut-side down, in the pan until they have softened and slightly caramelised. Meanwhile, heat a pan of water, carefully break in the eggs and leave to poach for 1-2 mins until the whites are firm but the yolks are still runny.Halve and stone the avocado, then scoop out the flesh and smash onto the bread. Add the eggs, grind over black pepper and add a handful of rocket to each portion. Serve the tomatoes on the side." }, "127": { "recipe_image_download.id": 127, "recipe_image_download.ts": "2017-11-23 22:41:08", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "7486252b00ec204bd46eb8ef498d4f0fe2e5b0e5", "recipe_image_download.size": 55442, "recipe_image_download.path": "/74/86/25/2b/7486252b00ec204bd46eb8ef498d4f0fe2e5b0e5.jpg?itok=KIRfMipd", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/74/86/25/2b/7486252b00ec204bd46eb8ef498d4f0fe2e5b0e5.jpg?itok=KIRfMipd", "recipe_image.id": 127, "recipe_image.ts": "2017-09-25 05:59:20", "recipe.id": 130, "recipe.ts": "2018-03-15 02:28:54", "recipe.title": "Turkey piccata", "recipe.rating": "2 ratings", "recipe.chef": "By Katy Greenwood", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "45 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "A healthier version of piccata veal, that's gluten free and dairy-free, cooked in a lemon butter sauce and served with crisp baby roast potatoes", "recipe.recipe_header_additional": "HealthyDairy-freeGluten-free", "recipe.nutrition": "Nutrition: per serving

kcal382
fat10g
saturates1g
carbs29g
sugars3g
fibre4g
protein41g
salt0.8g

", "recipe.ingredients": "

3 tbsp oil

750g baby article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">potatoes, larger ones halved

$\"Potato\"$

Potato

po-tate-oh

The world's favourite root vegetable, the potato comes in innumerable varieties. A member of…

4 turkey breast steaks

2 garlic cloves, finely chopped

3 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">capers

$\"Capers\"$

Capers

kay-per

Capers are the small flower buds of the Capparis shrub, which grows in the Mediterranean. As…

250ml gluten-free chicken stock

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lemon, zested and juiced

$\"Lemon\"$

Lemon

le-mon

Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

small pack dill, roughly chopped

green salad, to serve

", "recipe.method": "Heat oven to 200C/180C fan/ gas 6. Toss the potatoes with 2 tbsp of the oil, season and roast for 40-45 mins.Heat the remaining oil in a large frying pan. Season the turkey steaks and cook for 2-3 mins each side until cooked through, then remove and set aside. Add the garlic, capers, stock and lemon juice to the pan and bubble for 3-4 mins. Return the turkey to the pan to warm through. Stir in the dill and lemon zest, then serve with the potatoes and salad." }, "128": { "recipe_image_download.id": 128, "recipe_image_download.ts": "2017-11-23 22:41:09", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "bbcb70b0aebbd779d1de43ab930bf32a9efcf2c2", "recipe_image_download.size": 41547, "recipe_image_download.path": "/bb/cb/70/b0/bbcb70b0aebbd779d1de43ab930bf32a9efcf2c2.jpg?itok=XRil5rTT", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/bb/cb/70/b0/bbcb70b0aebbd779d1de43ab930bf32a9efcf2c2.jpg?itok=XRil5rTT", "recipe_image.id": 128, "recipe_image.ts": "2017-09-25 05:59:24", "recipe.id": 131, "recipe.ts": "2018-03-15 02:28:57", "recipe.title": "Egg Niçoise salad", "recipe.rating": "2 ratings", "recipe.chef": "By BBC Good Food team", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "10 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "A vegetarian Niçoise salad, that's packed with goodness - fibre, folate, iron, vitamin c and gluten-free too", "recipe.recipe_header_additional": "HealthyGluten-freeVegetarian", "recipe.nutrition": "Nutrition: per serving

kcal383
fat20g
saturates3g
carbs31g
sugars11g
fibre12g
protein14g
salt0.7g

", "recipe.ingredients": "

For the dressing

2 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rapeseed oil
$\"Rapeseed$
Rapeseed oil
If you want a light alternative to other cooking oils, rapeseed is a great choice and has…
juice 1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lemon
$\"Lemon\"$
Lemon
le-mon
Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…
1 tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">balsamic vinegar
$\"Balsamic$
Balsamic vinegar
bal-sam-ick vin-ee-gah
True Balsamic vinegar is an artisan product from Modena, in Emilia Romagna, Italy, and is made…
1 garlic clove, grated
⅓ small pack article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">basil, leaves chopped
$\"Basil\"$
Basil
ba-zil
Most closely associated with Mediterranean cooking but also very prevalent in Asian food, the…
3 pitted black Kalamata olive, rinsed and chopped

For the salad

2 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">eggs
$\"Eggs\"$
Egg
egg
The ultimate convenience food, eggs are powerhouses of nutrition, packed with protein and a…
250g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">new potatoes, thickly sliced
$\"New$
New potatoes
n-ew po-tate-oes
New potatoes have thin, wispy skins and a crisp, waxy texture. They are young potatoes and…
200g fine green beans
½ red onion, very finely chopped
14 cherry tomatoes, halved
6 romaine lettuces leaves, torn into bite-sized pieces
6 pitted black Kalamata olive, rinsed and halved

", "recipe.method": "Mix the dressing ingredients together in a small bowl with 1 tbsp water. Meanwhile boil the potatoes for 7 mins, add the beans and boil 5 mins more or until both are just tender, then drain. Boil 2 eggs for 8 minutes then shell and halve.Toss the beans, potatoes and remaining salad ingredients, except the eggs, together in a large bowl with half the dressing. Arrange the eggs on top and drizzle over the remaining dressing." }, "129": { "recipe_image_download.id": 129, "recipe_image_download.ts": "2017-11-23 22:41:11", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "d5939e8adc9b3c819619dc268167461fa034ba27", "recipe_image_download.size": 34749, "recipe_image_download.path": "/d5/93/9e/8a/d5939e8adc9b3c819619dc268167461fa034ba27.jpg?itok=s0hVdU74", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/d5/93/9e/8a/d5939e8adc9b3c819619dc268167461fa034ba27.jpg?itok=s0hVdU74", "recipe_image.id": 129, "recipe_image.ts": "2017-09-25 05:59:30", "recipe.id": 132, "recipe.ts": "2018-03-15 02:29:08", "recipe.title": "Slow cooker chicken casserole", "recipe.rating": "17 ratings", "recipe.chef": "By Caroline Hire", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "4 hrs, 15 mins - 7 hrs, 15 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2 adults + 2 children", "recipe.recipe_header_description": "Treat the family to this wholesome chicken casserole that delivers comfort while being low-fat. And you can let a slow cooker do most of the work", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: Per serving (4 average portions)

kcal382
fat9g
saturates3g
carbs30g
sugars7g
fibre6g
protein41g
salt0.88g

", "recipe.ingredients": "

knob of article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">butter

$\"Butter\"$

Butter

butt-err

Butter is made when lactic-acid producing bacteria are added to cream and churned to make an…

½ tbsp rapeseed or olive oil

1 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">onion finely chopped

$\"Onion\"$

Onion

un-yun

Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

1 ½ tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">flour

$\"Flour\"$

Flour

fl-ow-er

Flour is a powdery ingredient usually made from grinding wheat, maize, rye, barley or rice. As…

650g boneless, skinless article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">chicken thigh fillets

$\"Chicken\"$

Chicken

chik-en

Chicken's many plus points - its versatility, as well as the ease and speed with which it…

3 garlic cloves, crushed

400g baby new article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">potatoes, halved

$\"Potato\"$

Potato

po-tate-oh

The world's favourite root vegetable, the potato comes in innumerable varieties. A member of…

2 sticks article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">celery, diced

$\"Celery\"$

Celery

sell-er-ee

A collection of long, thick, juicy stalks around a central, tender heart, celery ranges in…

2 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">carrots, diced

$\"Carrot\"$

Carrot

ka-rot

The carrot, with its distinctive bright orange colour, is one of the most versatile root…

250g mushrooms, quartered

15g dried porcini mushroom, soaked in 50ml boiling water

500ml stock made with 2 very low salt chicken stock cubes (we used Kallo)

2 tsp Dijon mustard, plus extra to serve

2 bay leaves

", "recipe.method": "Heat the butter and oil in a large frying pan, cook the onion for 8-10 mins until softened and starting to caramelise. Meanwhile put the flour and a little salt and pepper in a bowl and toss the chicken in it. Add the garlic and chicken to the pan and cook for 4-5 mins more until the chicken is starting to brown.Transfer to your slow cooker, along with the rest of the ingredients, including the soaking water from the porcini mushrooms. Give it a good stir. Cook on Low for 7 hours or High for 4 hours. Remove the bay leaves and serve with Dijon mustard on the side." }, "130": { "recipe_image_download.id": 130, "recipe_image_download.ts": "2017-11-23 22:41:11", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "3a3dbd8ae7211abb4291629c959e9a9f866d96b5", "recipe_image_download.size": 43928, "recipe_image_download.path": "/3a/3d/bd/8a/3a3dbd8ae7211abb4291629c959e9a9f866d96b5.jpg?itok=zxO8DsYh", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/3a/3d/bd/8a/3a3dbd8ae7211abb4291629c959e9a9f866d96b5.jpg?itok=zxO8DsYh", "recipe_image.id": 130, "recipe_image.ts": "2017-09-25 05:59:34", "recipe.id": 133, "recipe.ts": "2018-03-15 02:29:16", "recipe.title": "Wild salmon veggie bowl", "recipe.rating": "3 ratings", "recipe.chef": "By BBC Good Food team", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "Succulent salmon flaked over a bed of healthy vegetables makes a delicious, protein-packed salad that's also low-calorie, gluten-free and rich in beneficial omega-3 fats", "recipe.recipe_header_additional": "HealthyGluten-free", "recipe.nutrition": "Nutrition: per serving

kcal395
fat17g
saturates4g
carbs18g
sugars16g
fibre7g
protein39g
salt1g

", "recipe.ingredients": "

2 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">carrots

$\"Carrot\"$

Carrot

ka-rot

The carrot, with its distinctive bright orange colour, is one of the most versatile root…

1 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">courgette

$\"Courgette\"$

Courgette

corr-zjet

The courgette is a variety of cucurtbit, which means it's from the same family as cucumber,…

2 cooked article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">beetroot, diced

$\"Beetroot\"$

Beetroot

beat-root

A favourite in 1970's British salads (served cooked and pickled in vinegar), beetroot is a…

2 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">balsamic vinegar

$\"Balsamic$

Balsamic vinegar

bal-sam-ick vin-ee-gah

True Balsamic vinegar is an artisan product from Modena, in Emilia Romagna, Italy, and is made…

⅓ small pack dill, chopped, plus some extra fronts (optional)

1 small red onion, finely chopped

280g poached or canned wild article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">salmon

$\"Salmon\"$

Salmon

sam-on

With its delicate, sweet flesh and wide availability, salmon is one of the most popular fish.…

2 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">capers in vinegar, rinsed

$\"Capers\"$

Capers

kay-per

Capers are the small flower buds of the Capparis shrub, which grows in the Mediterranean. As…

", "recipe.method": "Shred the carrots and courgette into long spaghetti strips with a julienne peeler or spiralizer, and pile onto two plates.Stir the beetroot, balsamic vinegar, chopped dill and red onion together in a small bowl, then spoon on top of the veg. Flake over chunks of the salmon and scatter with the capers and extra dill, if you like." }, "131": { "recipe_image_download.id": 131, "recipe_image_download.ts": "2017-11-23 22:41:12", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "cfa66ae4bcfaf808b8553883664f81e6766f5eb2", "recipe_image_download.size": 52257, "recipe_image_download.path": "/cf/a6/6a/e4/cfa66ae4bcfaf808b8553883664f81e6766f5eb2.jpg?itok=VNV2gTC2", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/cf/a6/6a/e4/cfa66ae4bcfaf808b8553883664f81e6766f5eb2.jpg?itok=VNV2gTC2", "recipe_image.id": 131, "recipe_image.ts": "2017-09-25 05:59:39", "recipe.id": 134, "recipe.ts": "2018-03-15 02:29:18", "recipe.title": "Barley & broccoli risotto with lemon & basil", "recipe.rating": "5 ratings", "recipe.chef": "By BBC Good Food team", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "Barley and broccoli are packed with vitamins to lower cholesterol and regulate your appetite. This vegan, low-calorie supper will keep you fuller for longer", "recipe.recipe_header_additional": "HealthyVegetarianVegan", "recipe.nutrition": "Nutrition: per serving

kcal378
fat14g
saturates1g
carbs49g
sugars5g
fibre7g
protein11g
salt0.1g

", "recipe.ingredients": "

100g wholegrain pearl barley

2 tsp reduced-salt vegetable bouillon powder

2 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rapeseed oil

$\"Rapeseed$

Rapeseed oil

If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

1 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">leek, chopped

$\"Leeks\"$

Leek

lee-k

Like garlic and onion, leeks are a member of the allium family, but have their own distinct…

2 garlic cloves

2/3 pack article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">basil

$\"Basil\"$

Basil

ba-zil

Most closely associated with Mediterranean cooking but also very prevalent in Asian food, the…

generous squeeze of article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lemon juice

$\"Lemon\"$

Lemon

le-mon

Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

125g Tenderstem article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">broccoli from a 200g pack

$\"Broccoli\"$

Broccoli

brok-o-lee

Like cabbage and cauliflower, broccoli is a brassica and is sometimes known by its Italian name…

", "recipe.method": "Pour a litre of cold water over the barley, cover and leave to soak overnight.The next day, drain the barley, reserve the liquid and use it to make 500ml vegetable bouillon. Heat half the oil in a non-stick pan, add the leek and cook briefly to soften. Tip half into a bowl, then add the barley and bouillon to the pan, cover and simmer for 20 mins.Meanwhile, add the garlic, basil, remaining oil, the lemon juice and 3 tbsp water to the leeks in the bowl, and blitz to a paste with a stick blenderWhen the barley has cooked for 20 mins, add the broccoli to the pan and cook for 5-10 mins more until both are tender. Stir in the basil purée, heat very briefly (to retain the fragrance), then spoon into bowls to serve." }, "132": { "recipe_image_download.id": 132, "recipe_image_download.ts": "2017-11-23 22:41:12", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "c57c3e9a960eedd192ef3af4fa8e8e9fb37389c1", "recipe_image_download.size": 41624, "recipe_image_download.path": "/c5/7c/3e/9a/c57c3e9a960eedd192ef3af4fa8e8e9fb37389c1.jpg?itok=AHK2IyWx", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/c5/7c/3e/9a/c57c3e9a960eedd192ef3af4fa8e8e9fb37389c1.jpg?itok=AHK2IyWx", "recipe_image.id": 132, "recipe_image.ts": "2017-09-25 05:59:42", "recipe.id": 135, "recipe.ts": "2018-03-15 02:29:19", "recipe.title": "Spinach, sweet potato & lentil dhal", "recipe.rating": "110 ratings", "recipe.chef": "By Sophie Godwin", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "35 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "A comforting vegan one-pot recipe that counts for 3 of your 5-a-day! You can't go wrong with this iron-rich, low-fat, low-calorie supper", "recipe.recipe_header_additional": "FreezableHealthyVegetarianVegan", "recipe.nutrition": "Nutrition: per serving

kcal397
fat5g
saturates1g
carbs65g
sugars19g
fibre11g
protein18g
salt0.6g

", "recipe.ingredients": "

1 tbsp sesame oil

1 red onion, finely chopped

1 garlic clove, crushed

thumb-sized piece article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">ginger, peeled and finely chopped

$\"Ginger\"$

Ginger

jin-jer

Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

1 red article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">chilli, finely chopped

$\"Chillies\"$

Chilli

chill-ee

Part of the capsicum family, chillies come in scores of varieties and colours (from green…

1 ½ tsp ground turmeric

1 ½ tsp ground cumin

2 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">sweet potatoes (about 400g/14oz), cut into even chunks

$\"Sweet$

Sweet potato

sweet po-tate-toe

Sweet potatoes have a creamy texture and a sweet-spicy flavour that makes them ideal for savoury…

250g red split lentils

600ml vegetable stock

80g bag of article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">spinach

$\"Spinach\"$

Spinach

spin-atch

Used in almost every cuisine across the world, spinach is an enormously popular green vegetable…

4 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">spring onions, sliced on the diagonal, to serve

$\"Spring$

Spring onion

sp-ring un-yun

Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

½ small pack of Thai article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">basil, leaves torn, to serve

$\"Basil\"$

Basil

ba-zil

Most closely associated with Mediterranean cooking but also very prevalent in Asian food, the…

", "recipe.method": "Heat the oil in a wide-based pan with a tight-fitting lid. Add the onion and cook over a low heat for 10 mins, stirring occasionally, until softened. Add the garlic, ginger and chilli, cook for 1 min, then add the spices and cook for 1 min more.Turn up the heat to medium, add the sweet potato and stir everything together so the potato is coated in the spice mixture. Tip in the lentils, stock and some seasoning. Bring the liquid to the boil, then reduce the heat, cover and cook for 20 mins until the lentils are tender and the potato is just holding its shapeTaste and adjust the seasoning, then gently stir in the spinach. Once wilted, top with the spring onions and basil to serve. Or allow to cool completely, then divide between airtight containers and store in the fridge for a healthy lunchbox (see tip below)." }, "133": { "recipe_image_download.id": 133, "recipe_image_download.ts": "2017-11-23 22:41:13", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "fdef0e0254665bcbeae557454b46eddcaf2a4292", "recipe_image_download.size": 48402, "recipe_image_download.path": "/fd/ef/0e/02/fdef0e0254665bcbeae557454b46eddcaf2a4292.jpg?itok=hDkmdehJ", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/fd/ef/0e/02/fdef0e0254665bcbeae557454b46eddcaf2a4292.jpg?itok=hDkmdehJ", "recipe_image.id": 133, "recipe_image.ts": "2017-09-25 05:59:43", "recipe.id": 136, "recipe.ts": "2018-03-15 02:29:24", "recipe.title": "Poached eggs with broccoli, tomatoes & wholemeal flatbread", "recipe.rating": "5 ratings", "recipe.chef": "By Justine Pattison", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "5 mins", "recipe.cooking_time": "6 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "Protein-packed eggs with antioxidant-rich broccoli make this a healthy and satisfying breakfast choice", "recipe.recipe_header_additional": "HealthyVegetarian", "recipe.nutrition": "Nutrition: per serving

kcal383
fat17g
saturates4g
carbs31g
sugars4g
fibre9g
protein22g
salt0.4g

", "recipe.ingredients": "

100g thin-stemmed article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">broccoli, trimmed and halved

$\"Broccoli\"$

Broccoli

brok-o-lee

Like cabbage and cauliflower, broccoli is a brassica and is sometimes known by its Italian name…

200g cherry tomatoes on the vine

4 medium free-range article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">eggs (fridge cold)

$\"Eggs\"$

Egg

egg

The ultimate convenience food, eggs are powerhouses of nutrition, packed with protein and a…

2 wholemeal flatbreads (see Goes well with for recipe)

2 tsp mixed seeds (such as sunflower, pumpkin, sesame and linseed)

1 tsp cold-pressed article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rapeseed oil

$\"Rapeseed$

Rapeseed oil

If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

good pinch of chilli flakes

", "recipe.method": "Boil the kettle. Heat oven to 120C/100C fan/gas 1/2 and put an ovenproof plate inside to warm up. Fill a wide-based saucepan one-third full of water from the kettle and bring to the boil. Add the broccoli and cook for 2 mins. Add the tomatoes, return to the boil and cook for 30 secs. Lift out with tongs or a slotted spoon and place on the warm plate in the oven while you poach the eggs.Return the water to a gentle simmer. Break the eggs into the pan, one at a time, and cook for 2 1/2 - 3 mins or until the whites are set and the yolks are runny.Divide the flatbreads between the two plates and top with the broccoli and tomatoes. Use a slotted spoon to drain the eggs, then place on top. Sprinkle with the seeds and drizzle with the oil. Season with a little black pepper and the chilli flakes, and serve immediately." }, "134": { "recipe_image_download.id": 134, "recipe_image_download.ts": "2017-11-23 22:41:15", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "1de4f991bac3ad6a4171e8d21fa409fe40f7bf47", "recipe_image_download.size": 34058, "recipe_image_download.path": "/1d/e4/f9/91/1de4f991bac3ad6a4171e8d21fa409fe40f7bf47.jpg?itok=Ou4S1Cjg", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/1d/e4/f9/91/1de4f991bac3ad6a4171e8d21fa409fe40f7bf47.jpg?itok=Ou4S1Cjg", "recipe_image.id": 134, "recipe_image.ts": "2017-09-25 05:59:45", "recipe.id": 137, "recipe.ts": "2018-03-15 02:29:28", "recipe.title": "Bang bang chicken cups", "recipe.rating": "4 ratings", "recipe.chef": "By Justine Pattison", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "This healthy supper is super speedy - top lettuce leaves with cooked chicken, colourful vegetables and a peanut and sweet chilli sauce", "recipe.recipe_header_additional": "HealthyGluten-free", "recipe.nutrition": "Nutrition: per serving

kcal374
fat17g
saturates4g
carbs15g
sugars13g
fibre5g
protein39g
salt0.7g

", "recipe.ingredients": "

3 tbsp crunchy article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">peanut butter

$\"\"$

Peanut butter

pee-nut butt-ah

Peanut butter starts with dry roasting peanuts, which concentrates and heightens their flavour…

1 tbsp Thai sweet chilli dipping sauce

juice ½ article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lime

$\"Lime\"$

Lime

ly-m

The same shape, but smaller than…

2 cooked skinless chicken breasts

2 Little Gem lettuces, leaves separated

4 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">spring onions, trimmed and cut into very fine matchsticks

$\"Spring$

Spring onion

sp-ring un-yun

Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

0.3 cucumber, cut into very fine matchsticks

1 medium article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">carrot, peeled and cut into very fine matchsticks

$\"Carrot\"$

Carrot

ka-rot

The carrot, with its distinctive bright orange colour, is one of the most versatile root…

", "recipe.method": "Put the peanut butter in a small bowl and stir in 3 tbsp of just-boiled water until smooth. Add the chilli sauce and lime juice, and mix well.Cut the chicken breasts into thin slices and place on a board with the bowl of peanut sauce. Put the lettuce leaves, spring onions, cucumber and carrot in separate piles alongside.Put slices of chicken into the lettuce leaves, then top with the vegetables and peanut sauce." }, "135": { "recipe_image_download.id": 135, "recipe_image_download.ts": "2017-11-23 22:41:17", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "4f65a1cc8be01073fb042aaf5635051ac5971c0f", "recipe_image_download.size": 47090, "recipe_image_download.path": "/4f/65/a1/cc/4f65a1cc8be01073fb042aaf5635051ac5971c0f.jpg?itok=T4QoMIfP", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/4f/65/a1/cc/4f65a1cc8be01073fb042aaf5635051ac5971c0f.jpg?itok=T4QoMIfP", "recipe_image.id": 135, "recipe_image.ts": "2017-09-25 05:59:47", "recipe.id": 138, "recipe.ts": "2018-03-15 02:29:32", "recipe.title": "Barley couscous & prawn tabbouleh", "recipe.rating": "1 ratings", "recipe.chef": "By Sara Buenfeld", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "25 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "Crunchy cucumber and juicy nectarines add a freshness to this high-fibre, healthy lunch - for a veggie version, swap the prawns for cashews or pecans.", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: per serving

kcal393
fat7g
saturates1g
carbs60g
sugars13g
fibre9g
protein17g
salt1g

", "recipe.ingredients": "

125g barley couscous

zest 1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lemon, juice of ½

$\"Lemon\"$

Lemon

le-mon

Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

1 tbsp extra virgin article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rapeseed oil

$\"Rapeseed$

Rapeseed oil

If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

½ small pack dill, finely chopped

good handful mint leaves, chopped

½ cucumber, chopped

2 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">nectarines, chopped

$\"Nectarines\"$

Nectarine

nek-tar-een

A smooth-skinned variety of peach native to China, similarly flavoured to peaches with slightly…

125g peeled article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">prawns, or a handful of cashews or pecans for a vegetarian version.

$\"Prawn\"$

Prawn

praw-n

There are thousands of different species of prawn, but tiger, king and North Atlantic are the…

", "recipe.method": "Tip the couscous into a bowl and pour over just enough boiling water to cover, following pack instructions. Leave for no more than 5 mins, drain thoroughly, then fluff up with a fork and tip into a bowl. Stir in the lemon zest and juice with the oil, dill and mint, then add the cucumber and nectarines.Toss through the prawns or nuts and serve on plates or pack into lunch containers." }, "136": { "recipe_image_download.id": 136, "recipe_image_download.ts": "2017-11-23 22:41:19", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "3833a24f72f5cdf53b619833167a9c48dd0682aa", "recipe_image_download.size": 74259, "recipe_image_download.path": "/38/33/a2/4f/3833a24f72f5cdf53b619833167a9c48dd0682aa.jpg?itok=k4kBLQHI", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/38/33/a2/4f/3833a24f72f5cdf53b619833167a9c48dd0682aa.jpg?itok=k4kBLQHI", "recipe_image.id": 136, "recipe_image.ts": "2017-09-25 05:59:54", "recipe.id": 140, "recipe.ts": "2018-03-15 02:29:40", "recipe.title": "Roasted carrot, spelt, fennel & blood orange salad", "recipe.rating": "3 ratings", "recipe.chef": "By Sarah Cook", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "35 mins", "recipe.cooking_time": "25 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 6", "recipe.recipe_header_description": "A healthy grain salad, perfect served with sliced roast chicken, or crumbled feta or goat's cheese for lunch or a light dinner", "recipe.recipe_header_additional": "HealthyVegetarian", "recipe.nutrition": "Nutrition: per serving

kcal394
fat13g
saturates2g
carbs49g
sugars13g
fibre14g
protein12g
salt0.9g

", "recipe.ingredients": "

400g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">spelt

$\"Spelt\"$

Spelt

spell-t

Spelt is an ancient member of the wheat family and an evolutionary hybrid of emmer wheat…

1 vegetable stock cube

4 tbsp extra virgin olive oil

400g baby carrots, scrubbed

3 blood article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">oranges, 2 zested and 1 juiced

$\"Orange\"$

Orange

or-ange

One of the best-known citrus fruits, oranges aren't necessarily orange - some varieties are…

1 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

2 tsp clear honey

2 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">fennel bulbs, thinly sliced

$\"Fennel$

Fennel bulb

Like Marmite, fennel is something that you either love or hate - its strong aniseed flavour…

4 tbsp red wine vinegar

1 small red onion, finely chopped

large bunch article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">parsley, chopped

$\"Parsley\"$

Parsley

par-slee

One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

70g pack pitted, dry black olives or 85g couchillo (the very small black ones) or Kalamata olives

small pack article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">parsley, chopped (optional)

$\"Parsley\"$

Parsley

par-slee

One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

", "recipe.method": "Heat oven to 200C/180C fan/gas 6 and cook the spelt with the stock cube following pack instructions – don’t overcook it, as it should still have a little nutty bite. When the spelt is done, drain it very well and toss on a platter with 1 tbsp of the extra virgin olive oil to stop it from sticking together too much.Meanwhile, toss the carrots with the olive oil, blood orange zest and some seasoning in a roasting tin, then roast for 15 mins. Carefully stir through half the honey with the fennel. Continue roasting for another 10 mins, then cool for 5 mins. Cut away the pith and peel from the 2 zested oranges, then roughly chop or slice.Whisk together the remaining extra virgin olive oil, 1 tsp honey, red wine vinegar and the blood orange juice with some seasoning. Scrape the roasted carrots and fennel plus any cooking juices on top of the spelt, along with the orange chunks, red onion, herbs and olives. Drizzle over the dressing and toss everything together well. The salad will happily hold at room temperature for a few hours, but the spelt will soak up the dressing – so if you’re making it ahead, add half the dressing when assembling and stir through the rest just before you serve it. As you serve, stir through the parsley, if you like." }, "137": { "recipe_image_download.id": 137, "recipe_image_download.ts": "2017-11-23 22:41:19", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "7b5ca8a83f86d8a0d05abd4546673e0f7dc0afc5", "recipe_image_download.size": 43398, "recipe_image_download.path": "/7b/5c/a8/a8/7b5ca8a83f86d8a0d05abd4546673e0f7dc0afc5.jpg?itok=QXBJx1z2", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/7b/5c/a8/a8/7b5ca8a83f86d8a0d05abd4546673e0f7dc0afc5.jpg?itok=QXBJx1z2", "recipe_image.id": 137, "recipe_image.ts": "2017-09-25 06:00:00", "recipe.id": 142, "recipe.ts": "2018-03-15 02:29:44", "recipe.title": "Mediterranean fish gratins", "recipe.rating": "6 ratings", "recipe.chef": "By Justine Pattison", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "25 mins", "recipe.cooking_time": "55 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 6", "recipe.recipe_header_description": "These individual portions of fish in tomato sauce, topped with herby breadcrumbs, freeze beautifully - perfect for no-fuss entertaining", "recipe.recipe_header_additional": "FreezableHealthy", "recipe.nutrition": "Nutrition: per serving

kcal372
fat11g
saturates3g
carbs16g
sugars8g
fibre4g
protein46g
salt1.1g

", "recipe.ingredients": "

3 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

1 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">onion, thinly sliced

$\"Onion\"$

Onion

un-yun

Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">fennel bulb (about 250g/9oz), trimmed and thinly sliced

$\"Fennel$

Fennel bulb

Like Marmite, fennel is something that you either love or hate - its strong aniseed flavour…

3 large garlic cloves, finely sliced

1 heaped tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">coriander seeds, lightly crushed

$\"Coriander$

Coriander seed

kor-ee-and-er seed

The small, creamy brown seeds of the coriander plant give dishes a warm, aromatic and slightly…

150ml white wine

2 x 400g cans chopped tomatoes with herbs

2 tbsp tomato purée

good pinch of article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">saffron

$\"Saffron\"$

Saffron

sah-fron

The stigma of a type of crocus, saffron threads have a pungent and distinctive aroma and flavour…

1 bay leaf

1 tbsp fresh lemon juice

1 small bunch flat-leaf parsley, leaves roughly chopped

900g mixed skinless fish fillets, (anything you like) cut into chunks

350g raw peeled king prawn

75g finely grated article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">parmesan

$\"Parmesan\"$

Parmesan

parm-ee-zan

Parmesan is a straw-coloured hard cheese with a natural yellow rind and rich, fruity flavour. It…

50g panko or coarse dried breadcrumbs

green salad, to serve (optional)

", "recipe.method": "Heat the oil in a large, wide non-stick saucepan or sauté pan and gently fry the onion, fennel, garlic and coriander seeds for 15 mins, stirring regularly until the vegetables are softened and lightly coloured. Pour the wine into the pan and add the tomatoes, tomato purée, saffron and bay leaf. Season and bring to a gentle simmer. Cook for about 15 mins, stirring occasionally, until thick.Heat oven to 220C/200C fan/gas 7. Stir the lemon juice and most of the parsley into the tomato mixture, pop the raw fish pieces and prawns on top and stir well. Cover tightly with a lid and simmer gently over a medium heat for 4-5 mins or until the fish is almost cooked. Stir a couple of times as the fish cooks, taking care not to let it break up.Ladle the hot tomato and fish mixture into 6 individual pie dishes – they will each need to hold around 350ml. Mix the cheese, breadcrumbs, remaining parsley and a little ground black pepper together and sprinkle over the top. Bake on a baking tray for 20 mins or until the pies are golden brown and bubbling. Serve with green salad, if you like." }, "138": { "recipe_image_download.id": 138, "recipe_image_download.ts": "2017-11-23 22:41:20", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "591596c49a50a8aea739465f344c926dbc332194", "recipe_image_download.size": 50024, "recipe_image_download.path": "/59/15/96/c4/591596c49a50a8aea739465f344c926dbc332194.jpg?itok=8Wne5Cfe", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/59/15/96/c4/591596c49a50a8aea739465f344c926dbc332194.jpg?itok=8Wne5Cfe", "recipe_image.id": 138, "recipe_image.ts": "2017-09-25 06:00:03", "recipe.id": 143, "recipe.ts": "2018-03-15 02:29:58", "recipe.title": "Spicy meatballs with chilli black beans", "recipe.rating": "36 ratings", "recipe.chef": "By Sara Buenfeld", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "20 mins", "recipe.cooking_time": "25 mins", "recipe.recipe_details": "More effort", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "Give your favourite meatballs a healthy makeover with this low fat, low calorie, low GI recipe with turkey mince, black beans and avocado", "recipe.recipe_header_additional": "without avocadoHealthy", "recipe.nutrition": "Nutrition: per serving

kcal376
fat11g
saturates2g
carbs23g
sugars8g
fibre10g
protein42g
salt0.8g

", "recipe.ingredients": "

1 red onion, halved and sliced

2 garlic cloves, sliced

1 large yellow pepper, quartered, deseeded and diced

1 tsp ground cumin

2-3 tsp chipotle chilli paste

300ml reduced-salt chicken stock

400g can cherry tomatoes

400g can black beans or red kidney beans, drained

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">avocado, stoned, peeled and chopped

$\"Avocado\"$

Avocado

av-oh-car-doh

Although it's technically a fruit, the mild-flavoured avocado is used as a vegetable. Native…

juice ½ article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lime

$\"Lime\"$

Lime

ly-m

The same shape, but smaller than…

For the meatballs

500g pack turkey breast mince
50g porridge article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">oats
$\"Two$
Oats
ohtz
Oats are processed by rolling (steamed and pressed) or steel-cutting (cut into pieces). There is…
2 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">spring onions, finely chopped
$\"Spring$
Spring onion
sp-ring un-yun
Also known as scallions or green onions, spring onions are in fact very young onions, harvested…
1 tsp ground cumin
1 tsp coriander
small bunch coriander, chopped, stalks and leaves kept separate
1 tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rapeseed oil
$\"Rapeseed$
Rapeseed oil
If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

", "recipe.method": "First make the meatballs. Tip the mince into a bowl, add the oats, spring onions, spices and the coriander stalks, then lightly knead the ingredients together until well mixed. Shape into 12 ping-pong- sized balls. Heat the oil in a non-stick frying pan, add the meatballs and cook, turning them frequently, until golden. Remove from the pan.Tip the onion and garlic into the pan with the pepper and stir-fry until softened. Stir in the cumin and chilli paste, then pour in the stock. Return the meatballs to the pan and cook, covered, over a low heat for 10 mins. Stir in the tomatoes and beans, and cook, uncovered, for a few mins more. Toss the avocado chunks in the lime juice and serve the meatballs topped with the avocado and coriander leaves." }, "139": { "recipe_image_download.id": 139, "recipe_image_download.ts": "2017-11-23 22:41:23", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "5e26221cf29e202e610c6b7a13b14c57bd267860", "recipe_image_download.size": 38991, "recipe_image_download.path": "/5e/26/22/1c/5e26221cf29e202e610c6b7a13b14c57bd267860.jpg?itok=PNHwU2B6", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/5e/26/22/1c/5e26221cf29e202e610c6b7a13b14c57bd267860.jpg?itok=PNHwU2B6", "recipe_image.id": 139, "recipe_image.ts": "2017-09-25 06:00:05", "recipe.id": 144, "recipe.ts": "2018-03-15 02:30:04", "recipe.title": "Creamy tomato risotto", "recipe.rating": "41 ratings", "recipe.chef": "By Angela Boggiano", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "5 mins", "recipe.cooking_time": "35 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "A budget rice dish flavoured with rosemary, basil and sweet cherry tomatoes. An ideal midweek supper", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: per serving

kcal381
fat10g
saturates4g
carbs61g
sugars9g
fibre4g
protein13g
salt1.1g

", "recipe.ingredients": "

400g can chopped tomato

1l vegetable stock

knob of article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">butter

$\"Butter\"$

Butter

butt-err

Butter is made when lactic-acid producing bacteria are added to cream and churned to make an…

1 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">onion, finely chopped

$\"Onion\"$

Onion

un-yun

Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

2 garlic cloves, finely chopped

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rosemary sprig, finely chopped

$\"Rosemary\"$

Rosemary

rose-mar-ee

Rosemary's intense, fragrant aroma has traditionally been paired with lamb, chicken and game…

250g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">risotto rice

$\"Risotto$

Risotto rice

To create an authentic creamy Italian risotto, the use of specialist rice is imperative. It…

300g cherry tomato, halved

small pack article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">basil, roughly torn

$\"Basil\"$

Basil

ba-zil

Most closely associated with Mediterranean cooking but also very prevalent in Asian food, the…

4 tbsp grated article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">parmesan

$\"Parmesan\"$

Parmesan

parm-ee-zan

Parmesan is a straw-coloured hard cheese with a natural yellow rind and rich, fruity flavour. It…

", "recipe.method": "Tip the chopped tomatoes and half the stock into a food processor and pulse until smooth. Pour into a saucepan with the remaining stock, bring to a gentle simmer and keep over a low heat.Meanwhile, place the butter and oil in the base of a large saucepan and heat gently until the butter has melted. Add the onion and gently cook for 6-8 mins until softened. Stir in the garlic and rosemary, then cook for 1 min more. Add the rice and cook, stirring, for 1 min.Start adding the hot stock and tomato mixture about a quarter at a time. Let the risotto cook, stirring often, adding more stock as it is absorbed. After you have added half the stock, add the cherry tomatoes. After 20-25 mins, the rice should be creamy and tender, the cherry tomatoes softened and all of the stock should be used up.Cover and leave for 1 min, then stir in the basil. Serve sprinkled with Parmesan and a good grinding of black pepper." }, "140": { "recipe_image_download.id": 140, "recipe_image_download.ts": "2017-11-23 22:41:24", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "74cada0f647f50a20b7b3db75e6a3afc5c337d9b", "recipe_image_download.size": 47639, "recipe_image_download.path": "/74/ca/da/0f/74cada0f647f50a20b7b3db75e6a3afc5c337d9b.jpg?itok=ckjGpq7l", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/74/ca/da/0f/74cada0f647f50a20b7b3db75e6a3afc5c337d9b.jpg?itok=ckjGpq7l", "recipe_image.id": 140, "recipe_image.ts": "2017-09-25 06:00:10", "recipe.id": 145, "recipe.ts": "2018-03-15 02:30:09", "recipe.title": "Roast sea bass & vegetable traybake", "recipe.rating": "12 ratings", "recipe.chef": "By Angela Boggiano", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "30 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "Apply a no-fuss touch to fish in this all-in-one Italian-inspired bake with crispy potatoes, roasted peppers and olives", "recipe.recipe_header_additional": "HealthyGluten-free", "recipe.nutrition": "Nutrition: per serving

kcal387
fat17g
saturates3g
carbs28g
sugars8g
fibre5g
protein28g
salt0.7g

", "recipe.ingredients": "

300g red-skinned potatoes, thinly sliced into rounds

1 red pepper, cut into strips

2 tbsp extra virgin olive oil

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rosemary sprig, leaves removed and very finely chopped

$\"Rosemary\"$

Rosemary

rose-mar-ee

Rosemary's intense, fragrant aroma has traditionally been paired with lamb, chicken and game…

2 sea bass fillets

25g pitted black olive, halved

½ article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lemon, sliced thinly into rounds

$\"Lemon\"$

Lemon

le-mon

Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

handful basil leaves

", "recipe.method": "Heat oven to 180C/160C fan/gas 4. Arrange the potato and pepper slices on a large non-stick baking tray. Drizzle over 1 tbsp oil and scatter with the rosemary, a pinch of salt and a good grinding of pepper. Toss everything together well and roast for 25 mins, turning over halfway through, until the potatoes are golden and crisp at the edges.Arrange the fish fillets on top and scatter over the olives. Place a couple of lemon slices on top of the fish and drizzle with the remaining oil. Roast for further 7-8 mins until the fish is cooked through. Serve scattered with basil leaves." }, "141": { "recipe_image_download.id": 141, "recipe_image_download.ts": "2017-11-23 22:41:27", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "a2f525b073c1b7d863ed70936ef5d988ff0ccc2f", "recipe_image_download.size": 46646, "recipe_image_download.path": "/a2/f5/25/b0/a2f525b073c1b7d863ed70936ef5d988ff0ccc2f.jpg?itok=AwrQ5QPR", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/a2/f5/25/b0/a2f525b073c1b7d863ed70936ef5d988ff0ccc2f.jpg?itok=AwrQ5QPR", "recipe_image.id": 141, "recipe_image.ts": "2017-09-25 06:00:15", "recipe.id": 146, "recipe.ts": "2018-03-15 02:30:12", "recipe.title": "Barbecued squid salad", "recipe.rating": "2 ratings", "recipe.chef": "By Jane Hornby", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "20 mins", "recipe.cooking_time": "", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 6", "recipe.recipe_header_description": "Marinating squid before sizzling it on the barbecue or griddle gives it a flavour boost. Accompany with a salad of mango, avocado and black beans", "recipe.recipe_header_additional": "HealthyGluten-free", "recipe.nutrition": "Nutrition: per serving

kcal374
fat21g
saturates4g
carbs21g
sugars11g
fibre7g
protein26g
salt0.4g

", "recipe.ingredients": "

For the squid

800g fresh prepared article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">squid
$\"Squid\"$
Squid
s-kwid
From the same family as the octopus and cuttlefish, squid may look jellyish and unappetising but…
zest 3 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">limes (reserve the juice for the salad, and wedges, to serve)
$\"Lime\"$
Lime
ly-m
The same shape, but smaller than…
2 tbsp extra virgin olive oil
3 garlic cloves, smashed flat
1½ tsp mixed peppercorn, crushed

For the salad

1 large red onion, finely sliced
1 large mango, cut into small chunks
1 large red chilli, finely shredded (deseeded if you don't like it too hot)
400g can black bean, well rinsed then patted dry
3 ripe article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">avocados
$\"Avocado\"$
Avocado
av-oh-car-doh
Although it's technically a fruit, the mild-flavoured avocado is used as a vegetable. Native…
small pack coriander, leaves only, torn
extra virgin olive oil, for drizzling

", "recipe.method": "Heat the barbecue. Meanwhile, marinate the squid for at least 30 mins, or up to 4 hrs. First, slash the squid tubes all over at 5mm-1cm intervals on each side, cutting through most of the flesh but leaving the sides intact. If there are any particularly large tubes, cut them in half width-ways. Put into a non-metallic bowl with the other squid ingredients and leave to marinate.For the salad, toss the onion, mango and chilli with the lime juice (from the limes used for the squid) and a pinch of salt and leave for at least 10 mins, or until the onion turns pink. Add the beans to one side of the bowl.Halve, stone and scoop the avocado into the salad bowl, then add plenty of seasoning and season the squid with sea salt.When the barbecue is ready, barbecue the squid tubes and tentacles for no more than 11⁄2 mins in total – the flesh should just change from greyish to opaque and shrink up into a spiral shape where you’ve made your cuts. Toss the salad ingredients together very roughly, pile onto a platter and top with the hot squid and coriander. Drizzle with extra virgin olive oil and serve with lime wedges on the side." }, "142": { "recipe_image_download.id": 142, "recipe_image_download.ts": "2017-11-23 22:41:28", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "ef478f79ac39f56ea0c7f020fe781bb2cad2f3ae", "recipe_image_download.size": 35668, "recipe_image_download.path": "/ef/47/8f/79/ef478f79ac39f56ea0c7f020fe781bb2cad2f3ae.jpg?itok=pzbCQVoa", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/ef/47/8f/79/ef478f79ac39f56ea0c7f020fe781bb2cad2f3ae.jpg?itok=pzbCQVoa", "recipe_image.id": 142, "recipe_image.ts": "2017-09-25 06:00:21", "recipe.id": 147, "recipe.ts": "2018-03-15 02:30:22", "recipe.title": "Egg & veggie pittas", "recipe.rating": "1 ratings", "recipe.chef": "By Good Food", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "15 mins", "recipe.cooking_time": "20 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "Cram wholemeal bread pockets with healthy aubergine, beetroot and carrot, then add a garlic and dill yogurt and eggs", "recipe.recipe_header_additional": "HealthyVegetarian", "recipe.nutrition": "Nutrition: per serving

kcal387
fat16g
saturates3g
carbs41g
sugars15g
fibre9g
protein20g
salt0.8g

", "recipe.ingredients": "

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">aubergine, cut into thick rounds

$\"Aubergine\"$

Aubergine

oh-ber-geen

Although it's technically a fruit (a berry, to be exact), the aubergine is used as a…

1½ tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

1 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">harissa

$\"Harissa\"$

Harissa

ha-riss-ah

This hot, aromatic paste made from chilli and assorted other spices and herbs is spicy and…

2 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">eggs

$\"Eggs\"$

Egg

egg

The ultimate convenience food, eggs are powerhouses of nutrition, packed with protein and a…

1 tbsp red wine vinegar

2 tsp agave nectar or golden caster sugar

1 raw article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">beetroot, grated

$\"Beetroot\"$

Beetroot

beat-root

A favourite in 1970's British salads (served cooked and pickled in vinegar), beetroot is a…

1 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">carrot, peeled and julienned

$\"Carrot\"$

Carrot

ka-rot

The carrot, with its distinctive bright orange colour, is one of the most versatile root…

½ small red onion, very finely sliced

4 tbsp 0% fat Greek yogurt

1 tbsp chopped dill

1 garlic clove, crushed

2 wholemeal pitta breads

", "recipe.method": "Heat oven to 220C/200C fan/gas 7. Put the aubergine slices on a baking sheet, season, brush with oil and bake for 15 mins. Turn, spread with the harissa, and bake for another 5 mins.Meanwhile, carefully lower the eggs into a pan of boiling water, turn down the heat and simmer for 10 mins. Run under cold water to cool, peel and put to one side.In a bowl, mix the vinegar and agave or sugar with some seasoning, then tip in the beetroot, carrot and onion. In another bowl, mix together the yogurt, dill, garlic and seasoning. Toast the pittas and split them in half. Slice the eggs and put them inside the pittas with the spicy aubergine rounds and some of the beetroot salad. Spoon in the yogurt and serve with any of the remaining aubergine, salad and yogurt on the side." }, "143": { "recipe_image_download.id": 143, "recipe_image_download.ts": "2017-11-23 22:41:29", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "ccf16242c1e78bfdcb2a36c87f4a298811a52c27", "recipe_image_download.size": 30050, "recipe_image_download.path": "/cc/f1/62/42/ccf16242c1e78bfdcb2a36c87f4a298811a52c27.jpg?itok=xfyMsfMr", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/cc/f1/62/42/ccf16242c1e78bfdcb2a36c87f4a298811a52c27.jpg?itok=xfyMsfMr", "recipe_image.id": 143, "recipe_image.ts": "2017-09-25 06:00:23", "recipe.id": 148, "recipe.ts": "2018-03-15 02:30:29", "recipe.title": "Lentil & cauliflower curry", "recipe.rating": "21 ratings", "recipe.chef": "By Lucy Netherton", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "40 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "An earthy spice pot that's low in fat and calories. Use your favourite curry paste along with mustard seeds, turmeric and coconut yogurt", "recipe.recipe_header_additional": "HealthyVegetarian", "recipe.nutrition": "Nutrition: per serving

kcal382
fat11g
saturates2g
carbs50g
sugars12g
fibre8g
protein23g
salt0.7g

", "recipe.ingredients": "

1 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

1 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">onion, chopped

$\"Onion\"$

Onion

un-yun

Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

3 tbsp curry paste

1 tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">turmeric

$\"Turmeric\"$

Turmeric

term-er-ik

Turmeric is a fragrant, bright golden-yellow root that is most commonly seen and used dried and…

1 tsp mustard seeds

200g red or yellow article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lentil

$\"Lentils\"$

Lentils

len-til

The lentil plant (Lens Culinaris) originates from Asia and North Africa and is one of our oldest…

1l low-sodium vegetable or chicken stock (made with 2 cubes)

1 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">cauliflower, broken into florets

$\"Cauliflower\"$

Cauliflower

coll-ee-fl-ow-ah

A brassica, like cabbage and broccoli, cauliflower is a mass of tiny, tightly packed flower…

1 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">potato, diced

$\"Potato\"$

Potato

po-tate-oh

The world's favourite root vegetable, the potato comes in innumerable varieties. A member of…

3 tbsp coconut article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">yogurt

$\"yogurt\"$

Yogurt

yog-ert

Yogurt is made by adding a number of types of harmless bacteria to milk, causing it to ferment.…

small pack coriander, chopped

juice 1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lemon

$\"Lemon\"$

Lemon

le-mon

Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

100g cooked brown article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rice

$\"Rice\"$

Rice

r-eye-s

Rice is a grain, the seed of a type of grass, which is the most widely grown and the most…

", "recipe.method": "Heat the oil in a large saucepan and cook the onion until soft, about 5 mins. Add the curry paste, spices and lentils, then stir to coat the lentils in the onions and paste. Pour over the stock and simmer for 20 mins, then add the cauliflower, potato and a little extra water if it looks a bit dry.Simmer for about 12 mins until the cauliflower and potatoes are tender. Stir in the yogurt, coriander and lemon juice, and serve with the brown rice." }, "144": { "recipe_image_download.id": 144, "recipe_image_download.ts": "2017-11-23 22:41:30", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "c2cd5bef883055794b9dd731f7872b89cd07311c", "recipe_image_download.size": 43632, "recipe_image_download.path": "/c2/cd/5b/ef/c2cd5bef883055794b9dd731f7872b89cd07311c.jpg?itok=Z_DpJav-", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/c2/cd/5b/ef/c2cd5bef883055794b9dd731f7872b89cd07311c.jpg?itok=Z_DpJav-", "recipe_image.id": 144, "recipe_image.ts": "2017-09-25 06:00:26", "recipe.id": 149, "recipe.ts": "2018-03-15 02:30:35", "recipe.title": "Lighter Chinese chilli beef", "recipe.rating": "6 ratings", "recipe.chef": "By Angela Nilsen", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "35 mins", "recipe.cooking_time": "", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "Don't reach for the takeaway menu, try this beef stir-fry recipe instead. It's just as tasty as your favourite Chinese and healthier too.", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: per serving

kcal389
fat16.5g
saturates3.8g
carbs26.3g
sugars8.2g
fibre4.2g
protein33.5g
salt1.6g

", "recipe.ingredients": "

250g lean article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">beef, such as sirloin steak, trimmed of any excess fat

$\"Beef\"$

Beef

bee-f

The classic cut of meat for a British Sunday roast, beef is full of flavour, as well as being a…

½ red pepper

4 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">spring onions, ends trimmed

$\"Spring$

Spring onion

sp-ring un-yun

Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

85g Tenderstem article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">broccoli spears

$\"Broccoli\"$

Broccoli

brok-o-lee

Like cabbage and cauliflower, broccoli is a brassica and is sometimes known by its Italian name…

100g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">pak choi (baby pak choi is good)

$\"Pak$

Pak choi

pak-choy

This member of the cabbage family has a number of different names, including bok choy, horse…

3 tbsp fresh orange juice

1 tsp Chinese rice wine vinegar or white wine vinegar

2 tsp dark article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">soy sauce

$\"Soy$

Soy sauce

soy sor-s

An Asian condiment and ingredient that comes in a variety of of varieties ranging from light to…

1 tsp hot chilli sauce, such as sriracha

1 medium egg white

½ tsp five-spice powder

1 tbsp cornflour

1½ tsp self-raising flour

1 tbsp plus 1 ½ tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rapeseed oil

$\"Rapeseed$

Rapeseed oil

If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

2 garlic cloves, finely chopped

2 tsp finely chopped root ginger

¼ tsp chilli flakes, or a good pinch if you prefer it a bit milder

", "recipe.method": "Put the meat in the freezer 25-30 mins before you plan to start cooking. This will firm it up a bit and make it easier to slice really thinly.Meanwhile, remove the core and seeds from the pepper and cut it into very thin strips. Slice the spring onions diagonally and slice the broccoli spears in half or quarters through the stems and florets. Thinly slice the pak choi. Mix together the orange juice, vinegar, soy sauce and chilli sauce. Set aside.Slice the beef into very thin strips. In a bowl, beat the egg white with a fork to make it slightly frothy, then stir in the beef with the five-spice powder, cornflour, flour and a good grinding of pepper so everything is evenly coated. Pour 1 tbsp of the oil into a non-stick wok or frying pan. When it’s very hot (test if ready by dropping a small piece of beef in – it should immediately sizzle), put the beef in, stirring to separate, and stir-fry for 3-4 mins. remove with a slotted spoon and set aside.Steam the broccoli spears for 11⁄2 mins, then sit the pak choi on top and steam for another 45 secs-1 min until both are tender-crisp. Remove and cool under running cold water so that they stop cooking and retain their colour. Set aside.Pour the remaining oil into the wok and heat it again until very hot. Throw in the garlic, ginger, red pepper and spring onions, and stir-fry for 2-3 mins until starting to brown. Add the chilli flakes, then pour in the soy sauce and orange juice mix with 4-5 tbsp water. As it comes to the boil, stir in the beef and steamed veg, and cook briefly just to heat through. If you want a little more sauciness, splash in another 1-2 tbsp water." }, "145": { "recipe_image_download.id": 145, "recipe_image_download.ts": "2017-11-23 22:41:32", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "32ca5e6f5af80b7d3ea9bd89a7c7442f515897a8", "recipe_image_download.size": 43278, "recipe_image_download.path": "/32/ca/5e/6f/32ca5e6f5af80b7d3ea9bd89a7c7442f515897a8.jpg?itok=StUmlI49", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/32/ca/5e/6f/32ca5e6f5af80b7d3ea9bd89a7c7442f515897a8.jpg?itok=StUmlI49", "recipe_image.id": 145, "recipe_image.ts": "2017-09-25 06:00:29", "recipe.id": 150, "recipe.ts": "2018-03-15 02:30:36", "recipe.title": "Chicken, kale & sprout stir-fry", "recipe.rating": "4 ratings", "recipe.chef": "By Lucy Netherton", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "20 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "Brussels sprouts aren't just for Christmas- add them to a healthy noodle pot for extra nutrition and crunch", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: per serving

kcal381
fat6g
saturates1g
carbs50g
sugars7g
fibre5g
protein36g
salt2.1g

", "recipe.ingredients": "

100g soba noodle

100g shredded curly article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">kale

$\"Kale\"$

Kale

kay-el

A member of the cabbage family, kale comes in two forms: kale, which has smooth leaves, and…

2 tsp sesame oil

2 lean chicken breasts, skin removed and sliced into thin strips

25g piece fresh article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">ginger, peeled and sliced into matchsticks

$\"Ginger\"$

Ginger

jin-jer

Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

1 red pepper, deseeded and thinly sliced

handful article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">Brussels sprout, cut into quarters

$\"Brussels$

Brussels sprouts

bruss-ell spr-ow-t

The quintessential Christmas dinner veg, Brussels sprouts are throught to have been cultivated…

1 tbsp low-sodium article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">soy sauce

$\"Soy$

Soy sauce

soy sor-s

An Asian condiment and ingredient that comes in a variety of of varieties ranging from light to…

2 tbsp rice wine or white wine vinegar

zest and juice 1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lime

$\"Lime\"$

Lime

ly-m

The same shape, but smaller than…

", "recipe.method": "Cook the noodles following pack instructions, then drain and set aside. meanwhile, heat a large wok or frying pan and add the kale along with a good splash of water and cook for 1-2 mins until wilted, with a little bite remaining, then cool under running water to keep the colour.Add half the oil and cook the chicken strips until browned, then remove and set aside. Heat the remaining oil and fry the ginger, pepper and sprouts until softened a little. return the chicken and kale and add the noodles.Tip in the soy, rice wine and lime zest and juice along with enough water to create a sauce that clings to the ingredients. Serve immediately." }, "146": { "recipe_image_download.id": 146, "recipe_image_download.ts": "2017-11-23 22:41:35", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "1ce0f5219b2e99b53b625c5bf4a53d7309823594", "recipe_image_download.size": 63765, "recipe_image_download.path": "/1c/e0/f5/21/1ce0f5219b2e99b53b625c5bf4a53d7309823594.jpg?itok=8q-Cz4zm", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/1c/e0/f5/21/1ce0f5219b2e99b53b625c5bf4a53d7309823594.jpg?itok=8q-Cz4zm", "recipe_image.id": 146, "recipe_image.ts": "2017-09-25 06:00:31", "recipe.id": 151, "recipe.ts": "2018-03-15 02:30:47", "recipe.title": "Smoked paprika paella with cod & peas", "recipe.rating": "13 ratings", "recipe.chef": "By BBC Good Food team", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "15 mins", "recipe.cooking_time": "40 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "Cod is a great source of stress-busting B vitamins and magnesium, so why not enjoy this easy peasy paella that's also packed with three of your five-a-day, iron, folate and fibre", "recipe.recipe_header_additional": "HealthyGluten-free", "recipe.nutrition": "Nutrition: per serving

kcal481
fat9g
saturates1g
carbs55g
sugars14g
fibre11g
protein38g
salt0.4g

", "recipe.ingredients": "

1 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rapeseed oil

$\"Rapeseed$

Rapeseed oil

If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">onion, finely chopped

$\"Onion\"$

Onion

un-yun

Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

2 garlic cloves, chopped

100g brown basmati rice

1 tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">turmeric

$\"Turmeric\"$

Turmeric

term-er-ik

Turmeric is a fragrant, bright golden-yellow root that is most commonly seen and used dried and…

1 tsp smoked paprika

500ml reduced-salt vegetable bouillon

1 large red pepper, deseeded and chopped

1 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">courgette, diced

$\"Courgette\"$

Courgette

corr-zjet

The courgette is a variety of cucurtbit, which means it's from the same family as cucumber,…

125g frozen peas

300g pack skinless Atlantic article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">cod loins, cut into large chunks

$\"Cod\"$

Cod

kod

A popular mild-flavoured saltwater fish mainly found in the Pacific and Atlantic oceans. Cod…

⅓ small pack article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">parsley, chopped

$\"Parsley\"$

Parsley

par-slee

One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

½ article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lemon, cut into wedges

$\"Lemon\"$

Lemon

le-mon

Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

", "recipe.method": "Heat the oil in a non-stick frying pan over a medium-high heat and fry the onion and garlic for a couple of mins to soften. Add the rice and spices, stir briefly, then pour in the bouillon and add the pepper. Cover the pan, reduce the heat and leave to simmer for 20 mins. Stir in the courgette, cover and cook for 10 mins more.Add the peas and cod, cover the pan and cook for 10 mins more until the rice is cooked and the liquid has been absorbed. Toss with the parsley and serve with lemon wedges." }, "147": { "recipe_image_download.id": 147, "recipe_image_download.ts": "2017-11-23 22:41:36", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "44dcda5cde8aef6a9b0de9f4ba5dcdd0b04948f7", "recipe_image_download.size": 54858, "recipe_image_download.path": "/44/dc/da/5c/44dcda5cde8aef6a9b0de9f4ba5dcdd0b04948f7.jpg?itok=-KPlUHaP", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/44/dc/da/5c/44dcda5cde8aef6a9b0de9f4ba5dcdd0b04948f7.jpg?itok=-KPlUHaP", "recipe_image.id": 147, "recipe_image.ts": "2017-09-25 06:00:36", "recipe.id": 152, "recipe.ts": "2018-03-15 02:30:54", "recipe.title": "Seafood fideuà", "recipe.rating": "2 ratings", "recipe.chef": "By Cassie Best", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "35 mins", "recipe.cooking_time": "25 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4 - 6", "recipe.recipe_header_description": "Try this paella with a difference, using fideo or vermicelli pasta instead of rice, with prawns, mussels, squid, monkfish and a sprinkling of saffron", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: per serving (6)

kcal488
fat12g
saturates2g
carbs49g
sugars5g
fibre2g
protein44g
salt0.9g

", "recipe.ingredients": "

400g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">mussels, cleaned

$\"Mussels\"$

Mussels

mus-sels

Once regarded as the poor relation of the shellfish family because of their small size and…

8 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">prawns, in their shells

$\"Prawn\"$

Prawn

praw-n

There are thousands of different species of prawn, but tiger, king and North Atlantic are the…

2 good pinches of article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">saffron

$\"Saffron\"$

Saffron

sah-fron

The stigma of a type of crocus, saffron threads have a pungent and distinctive aroma and flavour…

350g vermicelli pasta, or Spanish fideo pasta if you can find it

5 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

1 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">onion, finely chopped

$\"Onion\"$

Onion

un-yun

Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

3 garlic cloves, crushed

2 tsp smoked paprika

1 monkfish tail, cut into 2-3cm chunks

1 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">squid, or 4 baby squid (about 400g), cleaned and cut into rings (keep the tentacles)

$\"Squid\"$

Squid

s-kwid

From the same family as the octopus and cuttlefish, squid may look jellyish and unappetising but…

650ml hot good-quality fish stock

2 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">tomatoes, chopped into small pieces

$\"Tomato\"$

Tomato

toe-mart-oh

A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…

juice 1 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lemon, plus 1 lemon cut into wedges to serve

$\"Lemon\"$

Lemon

le-mon

Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

small bunch article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">parsley, chopped

$\"Parsley\"$

Parsley

par-slee

One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

", "recipe.method": "Boil the kettle. Empty the mussels into a colander and run under cold water. Throw away any with broken shells. Pick through the shells, tapping each one on the side of the sink – they should be closed or should slowly close when tapped – if they stay open, throw them away. If any of the shells still have barnacles or stringy beards attached, pull them off with a cutlery knife and rinse the shells well. Keep in the colander, covered with a cold, damp cloth, until you’re ready to cook. Peel the prawn shells on the body section only – leave the heads and tails intact. Score down the backs and pull out any gritty entrails. Chill until you’re ready to cook.Put the saffron in a small cup, cover with 50ml kettle-hot water and set aside for 10 mins. If using vermicelli, put in a bowl and crush to little pieces (about 1cm long) with your hands.Heat the oil in a large frying pan with at least a 3cm lip, or a 40cm paella pan. Add the onion and stir around the pan for 5 mins until soft. Add the garlic and cook for 1 min more, then tip in the vermicelli and cook for 5 mins, stirring from time to time, until the vermicelli is toasted brown. Stir in the paprika.Keeping the heat moderate, stir through the monkfish, squid and saffron with its water, seasoning well. Spread the ingredients out in an even layer, then pour over the hot stock and scatter the tomatoes on top. Bring to a simmer, then cover the whole dish with a tight-fitting lid (or foil). Turn the heat to medium and cook for 6 mins.Uncover and stir to incorporate the dry top layer of pasta. Push the mussels into the pasta so the hinges are buried in the bottom of the dish, and they stand straight up. Arrange the prawns on top, cover tightly and cook for another 6 mins or until the mussels are open, the prawns are pink and the pasta is cooked through. Leave to simmer for another 2-3 mins to cook off most of the remaining liquid (leave a little in the pan to prevent the pasta from sticking together). Allow to sit for 2-3 mins, then squeeze over the lemon juice and arrange the wedges on top. Scatter with parsley before serving." }, "148": { "recipe_image_download.id": 148, "recipe_image_download.ts": "2017-11-23 22:41:38", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "de38712b4178dd288e060a13e36cf3d714c2f0be", "recipe_image_download.size": 45298, "recipe_image_download.path": "/de/38/71/2b/de38712b4178dd288e060a13e36cf3d714c2f0be.jpg?itok=F3nntG5M", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/de/38/71/2b/de38712b4178dd288e060a13e36cf3d714c2f0be.jpg?itok=F3nntG5M", "recipe_image.id": 148, "recipe_image.ts": "2017-09-25 06:00:41", "recipe.id": 153, "recipe.ts": "2018-03-15 02:30:58", "recipe.title": "Creamy chicken & asparagus braise", "recipe.rating": "7 ratings", "recipe.chef": "By BBC Good Food team", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "20 mins - 25 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "This delightfully summery, low-calorie, low-fat dish packs in plenty of greens and has a yogurt, tarragon and garlic sauce", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: per serving

kcal480
fat15g
saturates4g
carbs25g
sugars18g
fibre15g
protein53g
salt0.5g

", "recipe.ingredients": "

1 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rapeseed oil

$\"Rapeseed$

Rapeseed oil

If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

2 skinless chicken breasts (about 150g each)

10 medium asparagus spears, each cut into 3

1 large or 2 small article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">leeks, well washed and thickly sliced

$\"Leeks\"$

Leek

lee-k

Like garlic and onion, leeks are a member of the allium family, but have their own distinct…

3 celery sticks, sliced

200ml reduced-salt vegetable bouillon

140g frozen peas

1 egg yolk

4 tbsp natural bio yogurt

1 garlic clove, finely grated

⅓ small pack fresh article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">tarragon, chopped

$\"Tarragon\"$

Tarragon

ta-ra-gon

A popular and versatile herb, tarragon has an intense flavour that's a unique mix of sweet…

article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">new potatoes, to serve (optional)

$\"New$

New potatoes

n-ew po-tate-oes

New potatoes have thin, wispy skins and a crisp, waxy texture. They are young potatoes and…

", "recipe.method": "Heat the oil in a large non-stick frying pan and fry the chicken for 5 mins, turning to brown both sides.Add the asparagus (reserve the tips), leeks and celery, pour in the bouillon and simmer for 10 mins. Add the asparagus tips and peas, and cook for 5 mins more.Meanwhile, stir the egg yolk with the yogurt and garlic. Stir the yogurt mixture into the vegetables and add the tarragon. Divide between two warm plates, then place the chicken on top of the vegetables. Serve with new potatoes, if you like." }, "149": { "recipe_image_download.id": 149, "recipe_image_download.ts": "2017-11-23 22:41:40", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "d47af9bc78b20b252f9751a36a39c6329c0ca93e", "recipe_image_download.size": 55153, "recipe_image_download.path": "/d4/7a/f9/bc/d47af9bc78b20b252f9751a36a39c6329c0ca93e.jpg?itok=KfunH1Zb", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/d4/7a/f9/bc/d47af9bc78b20b252f9751a36a39c6329c0ca93e.jpg?itok=KfunH1Zb", "recipe_image.id": 149, "recipe_image.ts": "2017-09-25 06:00:44", "recipe.id": 154, "recipe.ts": "2018-03-15 02:31:00", "recipe.title": "Bengali mustard fish", "recipe.rating": "7 ratings", "recipe.chef": "By Anjum Anand", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "15 mins", "recipe.cooking_time": "22 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "A simple seafood curry of white fish, tomatoes and whole green chillies that is deliciously spicy, healthy and quick enough for every day", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: per serving

kcal492
fat30g
saturates4g
carbs3g
sugars2g
fibre1g
protein52g
salt0.4g

", "recipe.ingredients": "

450g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">halibut steaks, cut into large slices

$\"Halibut\"$

Halibut

hal-ee-but

The largest flatfish in the ocean, halibut is a delicious white-fleshed fish with a firm, meaty…

¾ tsp ground turmeric

2 tbsp yellow mustard seeds (see tip)

140g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">tomatoes

$\"Tomato\"$

Tomato

toe-mart-oh

A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…

3 fat garlic cloves

4-5 whole green chillies

4 tbsp mustard oil or vegetable oil

1¼ tsp nigella seeds

handful coriander leaves

cooked article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rice, to serve (optional)

$\"Rice\"$

Rice

r-eye-s

Rice is a grain, the seed of a type of grass, which is the most widely grown and the most…

", "recipe.method": "In a bowl, marinate the fish in 1/4 tsp turmeric and a good pinch of salt, tossing to coat, then set aside. Using a spice grinder or a pestle and mortar, grind the mustard seeds to a fine powder. Put the tomato, garlic, 2 or 3 green chillies, the powdered mustard seeds, 1/2 tsp turmeric, a pinch of salt and 150ml water in the small bowl of a food processor and blitz to a smooth paste.Heat 3 tbsp of the mustard oil in a medium-sized non-stick pan until smoking, then take off the heat and wait for 30 secs. Add the nigella seeds to the pan and allow to sizzle for 10 secs, then add the paste. Cook over a medium heat, stirring occasionally, until all the excess liquid has evaporated and the paste releases its oil. Lower the heat and continue cooking for another 4 mins or so, until it darkens a little. Add 400ml water and the remaining chillies, bring to a boil and simmer for 7-8 mins until it has a medium consistency, not too watery. Check the seasoning and keep on a low heat while you fry the fish.Heat the remaining oil in a frying pan until smoking. Add the fish and fry on all sides for around 6 mins until golden brown. Add the fish to the mustard sauce, bring back to the boil and cook for 2 mins. Sprinkle on the coriander leaves and serve with rice, if you like." }, "150": { "recipe_image_download.id": 150, "recipe_image_download.ts": "2017-11-23 22:41:43", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "0b536dec2ba0dd68e36dbf56200fefa3242839d4", "recipe_image_download.size": 50506, "recipe_image_download.path": "/0b/53/6d/ec/0b536dec2ba0dd68e36dbf56200fefa3242839d4.jpg?itok=9yaUumaq", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/0b/53/6d/ec/0b536dec2ba0dd68e36dbf56200fefa3242839d4.jpg?itok=9yaUumaq", "recipe_image.id": 150, "recipe_image.ts": "2017-09-25 06:00:50", "recipe.id": 155, "recipe.ts": "2018-03-15 02:31:09", "recipe.title": "Roasted chickpea wraps", "recipe.rating": "9 ratings", "recipe.chef": "By Miriam Nice", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "20 mins", "recipe.cooking_time": "25 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "This super-healthy vegetarian supper packs in 4 of your 5 a day, with avocados, roasted red peppers and spiced chickpeas", "recipe.recipe_header_additional": "HealthyVegetarian", "recipe.nutrition": "Nutrition: per serving

kcal489
fat22g
saturates4g
carbs47g
sugars6g
fibre14g
protein18g
salt0.8g

", "recipe.ingredients": "

2 x 400g cans chickpeas

2 tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

2 tsp ground cumin

2 tsp smoked paprika

2 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">avocados, stoned, peeled and chopped

$\"Avocado\"$

Avocado

av-oh-car-doh

Although it's technically a fruit, the mild-flavoured avocado is used as a vegetable. Native…

juice 1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lime

$\"Lime\"$

Lime

ly-m

The same shape, but smaller than…

small pack coriander, chopped

8 soft corn tortillas

1 small iceberg lettuce, shredded

150g pot natural yogurt

480g jar roasted red peppers, chopped

", "recipe.method": "Heat oven to 220C/200C fan/gas 7. Drain the chickpeas and put in a large bowl. Add the olive oil, cumin and paprika. Stir the chickpeas well to coat, then spread them onto a large baking tray and roast for 20-25 mins or until starting to crisp – give the tray a shake halfway through cooking to ensure they roast evenly. Remove from the oven and season to taste.Toss the chopped avocados with the lime juice and chopped coriander, then set aside until serving. Warm the tortillas following pack instructions, then pile in the avocado, lettuce, yogurt, peppers and toasted chickpeas at the table." }, "151": { "recipe_image_download.id": 151, "recipe_image_download.ts": "2017-11-23 22:41:45", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "6702fb977fd9f6030acda11de6d7b246c4da64d9", "recipe_image_download.size": 54829, "recipe_image_download.path": "/67/02/fb/97/6702fb977fd9f6030acda11de6d7b246c4da64d9.jpg?itok=zXAAzjB6", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/67/02/fb/97/6702fb977fd9f6030acda11de6d7b246c4da64d9.jpg?itok=zXAAzjB6", "recipe_image.id": 151, "recipe_image.ts": "2017-09-25 06:00:54", "recipe.id": 156, "recipe.ts": "2018-03-15 02:31:20", "recipe.title": "Spicy meatball tagine with bulghar & chickpeas", "recipe.rating": "8 ratings", "recipe.chef": "By Sara Buenfeld", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "Who knew meatballs could be 4 of your 5-a-day? This healthy tagine is full of flavour and low on fat, just make sure you choose a lean mince with 5% fat", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: per serving

kcal484
fat12g
saturates3g
carbs47g
sugars15g
fibre15g
protein40g
salt1.1g

", "recipe.ingredients": "

2 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">onions, 1 quartered, 1 halved and sliced

$\"Onion\"$

Onion

un-yun

Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

2 tbsp tomato purée

2 garlic cloves

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">egg

$\"Eggs\"$

Egg

egg

The ultimate convenience food, eggs are powerhouses of nutrition, packed with protein and a…

1 tbsp chilli powder

500g pack extra-lean beef mince

2 tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rapeseed oil

$\"Rapeseed$

Rapeseed oil

If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

4 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">carrots, cut into batons

$\"Carrot\"$

Carrot

ka-rot

The carrot, with its distinctive bright orange colour, is one of the most versatile root…

1 tsp ground cumin

2 tsp ground coriander

400g can chopped tomatoes

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lemon, zest removed with a potato peeler, then chopped

$\"Lemon\"$

Lemon

le-mon

Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

12 Kalamata olives, chopped

1 tbsp vegetable bouillon powder

⅓ pack fresh coriander, chopped

For the bulgur

200g bulgur wheat
400g can chickpeas
2 tsp vegetable bouillon powder
2 tsp ground coriander

", "recipe.method": "Put the quartered onion in the food processor and process to finely chop it. Add the minced beef, 1 tbsp tomato purée, the garlic, egg and chilli powder and blitz to make a smoothish paste. Divide the mixture into 26 even-sized pieces and roll into balls.Heat the oil in a large frying pan and cook the meatballs for about 5-10 mins to lightly brown them. Tip from the pan onto a plate.Now add the sliced onion and carrots to the pan and stir fry briefly in the pan juices to soften them a little. Add the spices and pour in the tomatoes with 1 ½ cans of water then stir in the chopped lemon zest, remaining tomato purée, olives and bouillon powder. Return the meatballs to the pan then cover and cook for 15 mins until the carrots are just tender. Stir in the coriander.While the tagine is cooking, tip the bulgur into a pan with the chickpeas and water from the can. Add 2 cans of water, the bouillon and coriander. Cover and cook for 10 mins until the bulgur is tender and the liquid had been absorbed. If you're doing the Healthy Diet Plan (serving two people), serve half with half of the tagine and chill the remainder for another night if you like." }, "152": { "recipe_image_download.id": 152, "recipe_image_download.ts": "2017-11-23 22:41:46", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "f045d39995a082679136e1590d5f2b0e95e94e2c", "recipe_image_download.size": 62443, "recipe_image_download.path": "/f0/45/d3/99/f045d39995a082679136e1590d5f2b0e95e94e2c.jpg?itok=IbicgFtk", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/f0/45/d3/99/f045d39995a082679136e1590d5f2b0e95e94e2c.jpg?itok=IbicgFtk", "recipe_image.id": 152, "recipe_image.ts": "2017-09-25 06:00:58", "recipe.id": 157, "recipe.ts": "2018-03-15 02:31:31", "recipe.title": "Crunchy bulghar salad", "recipe.rating": "1 ratings", "recipe.chef": "By Charlie Clapp", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "15 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "A vibrant summer salad with radishes, edamame beans, peppers, almonds and herbs, drizzled with a citrus dressing", "recipe.recipe_header_additional": "HealthyGluten-freeVegetarianVegan", "recipe.nutrition": "Nutrition: per serving

kcal483
fat22g
saturates2g
carbs50g
sugars11g
fibre9g
protein17g
salt0g

", "recipe.ingredients": "

200g bulgur wheat

150g frozen podded edamame (soya) beans

2 Romano peppers, sliced into rounds, seeds removed

150g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">radishes, finely sliced

$\"Radish\"$

Radish

rad-ish

The root of a member of the mustard family, radishes have a peppery flavour and a crisp, crunchy…

75g whole blanched almonds

small bunch article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">mint, finely chopped

$\"Mint\"$

Mint

mi-nt

There are several types of mint, each with its own subtle difference in flavour and appearance.…

small bunch article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">parsley, finely chopped

$\"Parsley\"$

Parsley

par-slee

One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

2 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">oranges

$\"Orange\"$

Orange

or-ange

One of the best-known citrus fruits, oranges aren't necessarily orange - some varieties are…

3 tbsp extra virgin olive oil

", "recipe.method": "Cook the bulgur following pack instructions, then drain and tip into a large serving bowl to cool. Meanwhile, put the edamame beans in a small bowl, pour over boiling water, leave for 1 min, then drain. Put in a serving bowl with the peppers, radishes, almonds, mint and parsley.Peel one orange, carefully cut away the segments and add to the bowl. Squeeze the juice of the other into a jam jar with the oil. Season well and shake to emulsify. Pour over the salad, toss well and serve." }, "153": { "recipe_image_download.id": 153, "recipe_image_download.ts": "2017-11-23 22:41:47", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "f43d3fab98d3e7202d9ce21e80769ca7c61f610e", "recipe_image_download.size": 47904, "recipe_image_download.path": "/f4/3d/3f/ab/f43d3fab98d3e7202d9ce21e80769ca7c61f610e.jpg?itok=zgMpZA9Q", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/f4/3d/3f/ab/f43d3fab98d3e7202d9ce21e80769ca7c61f610e.jpg?itok=zgMpZA9Q", "recipe_image.id": 153, "recipe_image.ts": "2017-09-25 06:01:01", "recipe.id": 158, "recipe.ts": "2018-03-15 02:31:32", "recipe.title": "Herby lamb fillet with caponata", "recipe.rating": "4 ratings", "recipe.chef": "By Sara Buenfeld", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "25 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "Tick off all 5 of your 5 a day with this super-healthy Sunday roast. To make it vegetarian, omit the lamb and add chickpeas to the caponata.", "recipe.recipe_header_additional": "caponata onlyHealthyGluten-free", "recipe.nutrition": "Nutrition: per serving

kcal483
fat17g
saturates5g
carbs40g
sugars24g
fibre17g
protein34g
salt1.4g

", "recipe.ingredients": "

3 garlic cloves

For the caponata

2 tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rapeseed oil
$\"Rapeseed$
Rapeseed oil
If you want a light alternative to other cooking oils, rapeseed is a great choice and has…
1 red onion, cut into wedges
1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">aubergine, sliced and quartered
$\"Aubergine\"$
Aubergine
oh-ber-geen
Although it's technically a fruit (a berry, to be exact), the aubergine is used as a…
500g carton passata
1 green pepper, quartered, deseeded and sliced
6 pitted Kalamata article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olives, halved and rinsed
$\"Bowl$
Olive
ol-liv
Widely grown all over the Mediterranean, where they've been cultivated since biblical times…
2 tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">capers, rinsed
$\"Capers\"$
Capers
kay-per
Capers are the small flower buds of the Capparis shrub, which grows in the Mediterranean. As…
1 tsp chopped article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rosemary
$\"Rosemary\"$
Rosemary
rose-mar-ee
Rosemary's intense, fragrant aroma has traditionally been paired with lamb, chicken and game…
1 tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">balsamic vinegar
$\"Balsamic$
Balsamic vinegar
bal-sam-ick vin-ee-gah
True Balsamic vinegar is an artisan product from Modena, in Emilia Romagna, Italy, and is made…

For the lamb & potatoes

4 baby article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">new potatoes, halved
$\"New$
New potatoes
n-ew po-tate-oes
New potatoes have thin, wispy skins and a crisp, waxy texture. They are young potatoes and…
1 tsp chopped article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rosemary
$\"Rosemary\"$
Rosemary
rose-mar-ee
Rosemary's intense, fragrant aroma has traditionally been paired with lamb, chicken and game…
1 tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rapeseed oil
$\"Rapeseed$
Rapeseed oil
If you want a light alternative to other cooking oils, rapeseed is a great choice and has…
250g lean article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lamb loin fillet, all visible fat removed
$\"Lamb\"$
Lamb
laam
A lamb is a sheep that is under one year old, and is known for its delicate flavour and tender…
240g bag baby spinach
finely chopped article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">parsley (optional)
$\"Parsley\"$
Parsley
par-slee
One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

", "recipe.method": "Slice 2 of the garlic cloves for the caponata, finely grate the other for the lamb and set aside. Heat the oil for the caponata in a wide pan, add the onion and fry for 5 mins to soften. Tip in the aubergine and cook, stirring, for 5 mins more. Add the passata and pepper with the olives, capers, rosemary and balsamic vinegar, then cover and cook for 15 mins, stirring frequently.Meanwhile, heat oven to 190C/170C fan/ gas 5. Boil the potatoes for 10 mins, then drain. Mix the grated garlic with the rosemary and some black pepper, then rub all over the lamb. Toss the potatoes in the oil with some more black pepper, place in a small roasting tin with the lamb and roast for 15-20 mins. Meanwhile, wilt the spinach in the microwave or in a pan, and squeeze to drain any excess liquid.Stir the garlic into the caponata and serve with the lamb, either whole or sliced, rolled in parsley if you like, with the potatoes and spinach." }, "154": { "recipe_image_download.id": 154, "recipe_image_download.ts": "2017-11-23 22:41:47", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "3d4b41114cbad302d095e80b339b2a22ffe2d0a9", "recipe_image_download.size": 57708, "recipe_image_download.path": "/3d/4b/41/11/3d4b41114cbad302d095e80b339b2a22ffe2d0a9.jpg?itok=DOfDsXLG", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/3d/4b/41/11/3d4b41114cbad302d095e80b339b2a22ffe2d0a9.jpg?itok=DOfDsXLG", "recipe_image.id": 154, "recipe_image.ts": "2017-09-25 06:01:05", "recipe.id": 159, "recipe.ts": "2018-03-15 02:31:34", "recipe.title": "Bean & barley soup", "recipe.rating": "3 ratings", "recipe.chef": "By Chelsie Collins", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "5 mins", "recipe.cooking_time": "1 hr", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "Low-fat, vegetarian and super-healthy, this filling one-pot lunch or dinner is packed with chickpeas, butter beans and pearl barley", "recipe.recipe_header_additional": "FreezableHealthyVegetarian", "recipe.nutrition": "Nutrition: per serving

kcal488
fat9g
saturates1g
carbs78g
sugars11g
fibre12g
protein16g
salt1.4g

", "recipe.ingredients": "

2 tbsp vegetable oil

1 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">onion, finely chopped

$\"Onion\"$

Onion

un-yun

Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">fennel bulb, quartered, cored and sliced

$\"Fennel$

Fennel bulb

Like Marmite, fennel is something that you either love or hate - its strong aniseed flavour…

5 garlic cloves, crushed

400g can chickpea, drained and rinsed

2 x 400g cans chopped tomatoes

600ml vegetable stock

250g pearl barley

215g can butter beans, drained and rinsed

100g pack baby spinach leaves

grated article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">parmesan, to serve

$\"Parmesan\"$

Parmesan

parm-ee-zan

Parmesan is a straw-coloured hard cheese with a natural yellow rind and rich, fruity flavour. It…

", "recipe.method": "Heat the oil in a saucepan over a medium heat, add the onion, fennel and garlic, and cook until softened and just beginning to brown, about 10-12 mins.Mash half the chickpeas and add to the pan with the tomatoes, stock and barley. Top up with a can of water and bring to the boil, then reduce the heat and simmer, covered, for 45 mins or until the barley is tender. Add another can of water if the liquid has significantly reduced.Add the remaining chickpeas and the butter beans to the soup. After a few mins, stir in the spinach and cook until wilted, about 1 min. Season and serve scattered with Parmesan." }, "155": { "recipe_image_download.id": 155, "recipe_image_download.ts": "2017-11-23 22:41:49", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "4e3c72d5c3444f4625f24e622505669e6d82953c", "recipe_image_download.size": 43660, "recipe_image_download.path": "/4e/3c/72/d5/4e3c72d5c3444f4625f24e622505669e6d82953c.jpg?itok=RUvsLDZ8", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/4e/3c/72/d5/4e3c72d5c3444f4625f24e622505669e6d82953c.jpg?itok=RUvsLDZ8", "recipe_image.id": 155, "recipe_image.ts": "2017-09-25 06:01:07", "recipe.id": 160, "recipe.ts": "2018-03-15 02:31:35", "recipe.title": "Pea falafels with minty couscous salad", "recipe.rating": "5 ratings", "recipe.chef": "By Cassie Best", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "20 mins", "recipe.cooking_time": "15 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "Give falafel a makeover by using a mix of chickpeas and frozen peas, serve with couscous and a dollop of yogurt for a cheap but tasty meal", "recipe.recipe_header_additional": "HealthyVegetarian", "recipe.nutrition": "Nutrition: per serving

kcal489
fat17g
saturates3g
carbs57g
sugars8g
fibre14g
protein21g
salt0.5g

", "recipe.ingredients": "

400g frozen peas

400g chickpeas, drained

3 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">flour, plus a little for dusting

$\"Flour\"$

Flour

fl-ow-er

Flour is a powdery ingredient usually made from grinding wheat, maize, rye, barley or rice. As…

2 garlic cloves, crushed

2 tsp cumin seeds

2 tbsp smooth article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">peanut butter or tahini

$\"\"$

Peanut butter

pee-nut butt-ah

Peanut butter starts with dry roasting peanuts, which concentrates and heightens their flavour…

small bunch article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">parsley, chopped

$\"Parsley\"$

Parsley

par-slee

One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

small bunch article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">mint, chopped

$\"Mint\"$

Mint

mi-nt

There are several types of mint, each with its own subtle difference in flavour and appearance.…

zest and juice 1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lemon

$\"Lemon\"$

Lemon

le-mon

Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

200g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">couscous

$\"Couscous\"$

Couscous

koos-koos

Consisting of many tiny granules made from steamed and dried durum wheat, couscous has become a…

3 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

4 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">tomatoes, chopped

$\"Tomato\"$

Tomato

toe-mart-oh

A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…

100ml natural yogurt

", "recipe.method": "Put the peas in a colander and run under the hot tap to defrost. Drain well, then put half into a food processor. Add the chickpeas, flour, garlic, cumin seeds, peanut butter or tahini, parsley, lemon zest and plenty of seasoning. Whizz the ingredients to a paste, adding a splash of water if it looks too crumbly. Using wet hands, shape the mixture into 8 patties, dust with flour, then place on a plate and chill for 10 mins, or longer if you have time. Boil the kettle.Place the couscous in a large bowl, season, then pour over enough boiling water to just cover. Set aside for 5 mins.Heat 2 tbsp oil in a large pan. Cook the falafels for 2-3 mins on each side, until crisp and golden – you may have to do this in batches, so keep them warm in a low oven while you do. Add the remaining oil, lemon juice, mint, tomatoes and peas to the couscous. Serve the salad and falafels with a dollop of yogurt." }, "156": { "recipe_image_download.id": 156, "recipe_image_download.ts": "2017-11-23 22:41:49", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "8c07264eaa83c853d553c4723198847ae1c5b47c", "recipe_image_download.size": 60712, "recipe_image_download.path": "/8c/07/26/4e/8c07264eaa83c853d553c4723198847ae1c5b47c.jpg?itok=5OjTpIAo", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/8c/07/26/4e/8c07264eaa83c853d553c4723198847ae1c5b47c.jpg?itok=5OjTpIAo", "recipe_image.id": 156, "recipe_image.ts": "2017-09-25 06:01:11", "recipe.id": 161, "recipe.ts": "2018-03-15 02:31:46", "recipe.title": "Lighter Cassoulet", "recipe.rating": "2 ratings", "recipe.chef": "By Angela Nilsen", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "30 mins", "recipe.cooking_time": "", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 6", "recipe.recipe_header_description": "This traditionally rich, slow-cooked, French casserole is made healthier with lean gammon steak and pork shoulder for a hearty, warming meal", "recipe.recipe_header_additional": "FreezableHealthy", "recipe.nutrition": "Nutrition: per serving

kcal500
fat15.9g
saturates5.2g
carbs38.4g
sugars7.2g
fibre16.1g
protein39.7g
salt1.3g

", "recipe.ingredients": "

500g dried haricot beans

7 garlic cloves

5 thyme sprigs

3 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rosemary sprigs

$\"Rosemary\"$

Rosemary

rose-mar-ee

Rosemary's intense, fragrant aroma has traditionally been paired with lamb, chicken and game…

200g smoked gammon steak, rind and fat removed

1 bay leaf

1 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rapeseed oil

$\"Rapeseed$

Rapeseed oil

If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

1 medium article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">onion, chopped

$\"Onion\"$

Onion

un-yun

Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

1 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">carrot (200g total weight), chopped into 1cm pieces

$\"Carrot\"$

Carrot

ka-rot

The carrot, with its distinctive bright orange colour, is one of the most versatile root…

2 tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">butter

$\"Butter\"$

Butter

butt-err

Butter is made when lactic-acid producing bacteria are added to cream and churned to make an…

500g pork shoulder, diced into 4-5cm pieces, any excess fat trimmed

125ml white wine

230g can plum tomatoes

3 Toulouse sausages

For the topping

25g panko or coarse dried breadcrumbs
1 garlic clove, finely chopped
1 tsp finely grated lemon zest
2 tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rapeseed oil
$\"Rapeseed$
Rapeseed oil
If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

", "recipe.method": "Put the beans in a very large bowl. Pour over 3 times their volume of water so they are well covered, as they will soak up a lot. Cover with cling film and leave to soak overnight.Tip the beans into a large colander to drain, discarding the water. Put them in a large, deep saucepan and cover with fresh cold water (about 2 litres), so it is about 3cm above the beans. Add 3 of the garlic cloves, 2 thyme sprigs and 1 rosemary sprig. Bring to the boil, half cover the pan with its lid and keep on a very gentle simmer for 1 ½ hrs, checking the water level occasionally. Cut the gammon into lardon-sized pieces. Put the lardons in with the beans, checking there is still enough water to cover everything. Simmer for a further 30 mins.Wrap the remaining thyme and rosemary sprigs in the bay leaf and tie with string to make a bouquet garni. Heat the oil in a large, deep ovenproof sauté pan or flameproof casserole dish. Put the onion and carrot in the pan and fry gently on a medium heat for 5 mins, stirring occasionally. Finely chop the remaining 4 garlic cloves. Melt the butter in the pan, add the garlic and fry for 2 mins. Increase the heat, add the pork shoulder and fry for 2-3 mins until it is no longer pink. Pour in the wine and let it bubble for 1 min until slightly reduced. Stir in the tomatoes, tuck in the bouquet garni and simmer for 3 mins until saucy. Season well with pepper and 2 pinches of salt. Remove and set aside.Heat oven to 180C/160C fan/gas 4. Drain the beans in a large colander set over a large bowl so you can reserve the cooking liquid (you should have about 850ml). Remove and discard the herb stems. Squash the softened garlic cloves with a spoon, then stir through the beans and lardons. Tip this mixture into the pan with the pork shoulder, then pour in 600ml of the reserved cooking liquid. Simmer gently, uncovered, for 30 mins until you have a moist, soupy consistency.Meanwhile, lay the sausages on a small non-stick baking tray and roast for 20 mins, turning halfway through, until brown. Remove, cut into 1cm-thick diagonal slices and lower the oven to 160C/140C fan/gas 3.Tuck the sausage slices into the beans, transfer the cassoulet to the oven and bake for 11/2 hrs, uncovered. Meanwhile, mix together the panko crumbs, garlic, lemon zest, oil and some pepper. By now the meat should be almost tender and the cassoulet moist and juicy, not dry. (If necessary, pour in some of the reserved cooking liquid.) Scatter the crumb mix over and return to the oven for 20-25 mins until the topping is golden." }, "157": { "recipe_image_download.id": 157, "recipe_image_download.ts": "2017-11-23 22:41:52", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "726c2fa9d82d4ac90146e8ce378d7a8c88c8f044", "recipe_image_download.size": 42291, "recipe_image_download.path": "/72/6c/2f/a9/726c2fa9d82d4ac90146e8ce378d7a8c88c8f044.jpg?itok=Sl6dMmVY", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/72/6c/2f/a9/726c2fa9d82d4ac90146e8ce378d7a8c88c8f044.jpg?itok=Sl6dMmVY", "recipe_image.id": 157, "recipe_image.ts": "2017-09-25 06:01:11", "recipe.id": 162, "recipe.ts": "2018-03-15 02:31:53", "recipe.title": "Thai red duck with sticky pineapple rice", "recipe.rating": "1 ratings", "recipe.chef": "By Sarah Cook", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "20 mins", "recipe.cooking_time": "", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "Marinate duck breasts with red curry paste and lime, then serve with coconut rice, peas and beansprouts for a healthy weeknight dinner", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: per serving

kcal500
fat9g
saturates4g
carbs63g
sugars10g
fibre7g
protein37g
salt0.6g

", "recipe.ingredients": "

2 duck breasts, skin removed and discarded

1 tbsp Thai red curry paste

zest and juice 1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lime, plus extra wedges to serve

$\"Lime\"$

Lime

ly-m

The same shape, but smaller than…

140g jasmine rice

125ml light article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">coconut milk, from a can

$\"Coconut$

Coconut milk

ko-ko-nut mill-k

Coconut milk is not the slightly opaque liquid that flows from a freshly opened coconut –…

140g frozen peas

50g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">beansprouts

$\"Beansprouts\"$

Beansprouts

been sp-rowts

Widely seen as a major, somehow magic, ingredient, beansprouts…

½ red onion, diced

100g fresh article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">pineapple, cubed

$\"Pineapple\"$

Pineapple

pine-ap-pel

With its tuft of spiky, dusty green leaves and cross-hatched, golden orange skin, the pineapple…

1 red chilli, deseeded and finely chopped

¼ small pack coriander, stalks finely chopped, leaves roughly chopped

", "recipe.method": "Sit a duck breast between 2 sheets of cling film on a chopping board. Use a rolling pin to bash the duck until it is 0.5cm thick. Repeat with the other breast, then put them both in a dish. Mix the curry paste with the lime zest and juice, and rub all over the duck. Leave to marinate at room temperature for 20 mins.Meanwhile, tip the rice into a small saucepan with some salt. Pour over the coconut milk with 150ml water. Bring to a simmer, then cover the pan, turn the heat down low and cook for 5 more mins. Stir in the peas, then cover, turn the heat off and leave for another 10 mins. Check the rice - all the liquid should be absorbed and the rice cooked through. Boil the kettle, put the beansprouts and red onion in a colander and pour over a kettleful of boiling water. Stir the beansprouts and onion into the rice with the pineapple, chilli and coriander stalks, and some more salt if it needs it, and put the lid back on to keep warm.Heat a griddle pan and cook the duck for 1-2 mins each side or until cooked to your liking. Slice the duck, stir most of the coriander leaves through the rice with a fork to fluff up, and serve alongside the duck, scattered with the remaining coriander." }, "158": { "recipe_image_download.id": 158, "recipe_image_download.ts": "2017-11-23 22:41:52", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "7110a0dbbf23ebb5cf4db90ef6f3851c06b6fe73", "recipe_image_download.size": 52286, "recipe_image_download.path": "/71/10/a0/db/7110a0dbbf23ebb5cf4db90ef6f3851c06b6fe73.jpg?itok=rm3RzNr1", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/71/10/a0/db/7110a0dbbf23ebb5cf4db90ef6f3851c06b6fe73.jpg?itok=rm3RzNr1", "recipe_image.id": 158, "recipe_image.ts": "2017-09-25 06:01:12", "recipe.id": 163, "recipe.ts": "2018-03-15 02:32:01", "recipe.title": "Jerk chicken salad with papaya", "recipe.rating": "2 ratings", "recipe.chef": "By Sara Buenfeld", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "12 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "Give chicken salad a Caribbean twist with jerk spice, creamy avocado and exotic papaya.", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: per serving

kcal485
fat29g
saturates6g
carbs13g
sugars5g
fibre8g
protein39g
salt0.9g

", "recipe.ingredients": "

3-4 (depending on size) red article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">chicory

$\"Chicory\"$

Chicory

chik-or-ee

Also known as endive, chicory is a forced crop, grown in complete darkness, which accounts for…

4 skinless boneless chicken thighs, all visible fat removed

3 tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rapeseed oil

$\"Rapeseed$

Rapeseed oil

If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lime, juice of ½ , the rest cut into 2 wedges

$\"Lime\"$

Lime

ly-m

The same shape, but smaller than…

1 tsp jerk spice mix

2 tsp fresh oregano

2 tsp redcurrant jelly

2 tsp red wine vinegar

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">papaya, halved, deseeded, peeled and chopped

$\"Papaya\"$

Papaya

pa-pie-ah

Native to tropical America, papayas are a large fruit also known as paw-paws. They have vibrant…

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">avocado, stoned, peeled and chopped

$\"Avocado\"$

Avocado

av-oh-car-doh

Although it's technically a fruit, the mild-flavoured avocado is used as a vegetable. Native…

article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">new potatoes, to serve (optional)

$\"New$

New potatoes

n-ew po-tate-oes

New potatoes have thin, wispy skins and a crisp, waxy texture. They are young potatoes and…

", "recipe.method": "Chicory is made up of leaves attached to quite a solid base, so feel where the leaves start and slice them off. Thickly slice the base and set aside.Open out the chicken thighs and put them in a bowl with 1 tsp of the oil, the lime juice, jerk seasoning and oregano. Stir well, then griddle the chicken for 10 mins, turning once. Take off the griddle, cover with a plate and leave to rest while you quickly griddle the chicory slices.Meanwhile, put the redcurrant jelly, vinegar and remaining oil in a big bowl and mix well. Add the papaya and avocado, then the chicory leaves, but don’t mix yet. Chop the chicken, add to the salad with the griddled chicory, then toss well. Pile on plates, squeeze over the remaining lime and serve while still warm, with new potatoes, if you like." }, "159": { "recipe_image_download.id": 159, "recipe_image_download.ts": "2017-11-23 22:41:55", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "118a00411765cc739bb7ca4dff93a61e07f563c2", "recipe_image_download.size": 59562, "recipe_image_download.path": "/11/8a/00/41/118a00411765cc739bb7ca4dff93a61e07f563c2.jpg?itok=oLWhEbCg", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/11/8a/00/41/118a00411765cc739bb7ca4dff93a61e07f563c2.jpg?itok=oLWhEbCg", "recipe_image.id": 159, "recipe_image.ts": "2017-09-25 06:01:19", "recipe.id": 164, "recipe.ts": "2018-03-15 02:32:11", "recipe.title": "Whole stuffed roast fish with fennel", "recipe.rating": "1 ratings", "recipe.chef": "By Good Food", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "15 mins", "recipe.cooking_time": "50 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "This roast fish dish was inspired by Sicily, where the aromatic spices and dried fruit of Arabian cuisine meet with the fresh fish and veg of the Med", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: per serving

kcal489
fat18g
saturates2g
carbs45g
sugars11g
fibre9g
protein36g
salt0.5g

", "recipe.ingredients": "

2 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">fennel bulbs, halved and finely sliced

$\"Fennel$

Fennel bulb

Like Marmite, fennel is something that you either love or hate - its strong aniseed flavour…

1 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">onion, halved and finely sliced

$\"Onion\"$

Onion

un-yun

Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

3 tbsp extra virgin olive oil, plus extra for drizzling

2 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lemons, 1 zested then juiced, 1 cut into wedges

$\"Lemon\"$

Lemon

le-mon

Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

200g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">couscous

$\"Couscous\"$

Couscous

koos-koos

Consisting of many tiny granules made from steamed and dried durum wheat, couscous has become a…

pinch of article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">saffron threads

$\"Saffron\"$

Saffron

sah-fron

The stigma of a type of crocus, saffron threads have a pungent and distinctive aroma and flavour…

250ml chicken or vegetable stock

2 larger or 4 smaller whole fish, cleaned and scaled (we used Anglesey sea bass)

small pack dill, finely chopped

2 tbsp toasted pine nuts

250g baby plum tomatoes, halved

1 tbsp currants

", "recipe.method": "Heat oven to 200C/180C fan/gas 6. Put the fennel and onion in a large roasting tin and toss with 2 tbsp oil, 1 tbsp lemon juice and plenty of seasoning. Roast for 20 mins until almost tender and starting to caramelise. Meanwhile, put the couscous in a medium bowl. Mix the saffron and hot stock, pour over the couscous and cover with cling film.Rinse the fish with cold water inside and out, then pat dry. Slash deeply on both sides and season with salt, pepper and a pinch of the lemon zest. After 10 mins soaking, fluff up the couscous with a fork and add 2 tbsp lemon juice, the remaining zest, the dill, 1 tbsp pine nuts and seasoning to taste. Stuff the couscous into the cavity of each fish, reserving any leftover couscous for later.Stir the tomatoes and currants into the tin. Sit the fish on top and roast for about 30 mins, depending on its size. Look for juices running from the slashes in the flesh. Tug gently on the back fin – if it comes away easily, the fish is cooked.4 Scatter with the rest of the pine nuts, then serve from the tin, with lemon wedges for squeezing over. Serve one stuffed fish per person, or if you have cooked large fish, gently lift the fillets from the top of the fish first, then turn over and repeat. Share out the couscous stuffing and leftover couscous." }, "160": { "recipe_image_download.id": 160, "recipe_image_download.ts": "2017-11-23 22:41:56", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "54c6ae6205c1aa698b65c4bada59515e475a9fa1", "recipe_image_download.size": 44673, "recipe_image_download.path": "/54/c6/ae/62/54c6ae6205c1aa698b65c4bada59515e475a9fa1.jpg?itok=-ZX3peX_", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/54/c6/ae/62/54c6ae6205c1aa698b65c4bada59515e475a9fa1.jpg?itok=-ZX3peX_", "recipe_image.id": 160, "recipe_image.ts": "2017-09-25 06:01:22", "recipe.id": 165, "recipe.ts": "2018-03-15 02:32:12", "recipe.title": "Cajun grilled chicken with lime black-eyed bean salad & guacamole", "recipe.rating": "19 ratings", "recipe.chef": "By Jennifer Irvine", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "15 mins", "recipe.cooking_time": "", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "Spice your chicken with cayenne, oregano, paprika and thyme then serve on a salsa-like storecupboard salad and avocado dip - this recipe makes enough for lunch the next day", "recipe.recipe_header_additional": "HealthyDairy-freeEgg-freeGluten-free", "recipe.nutrition": "Nutrition: per serving

kcal491
fat20g
saturates4g
carbs30g
sugars10g
fibre12g
protein48g
salt1g

", "recipe.ingredients": "

For the chicken breast

1 tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rapeseed oil
$\"Rapeseed$
Rapeseed oil
If you want a light alternative to other cooking oils, rapeseed is a great choice and has…
½ tsp dried article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">oregano
$\"Oregano\"$
Oregano
or-ee-gar-no
Closely related to marjoram, of which it is the wild equivalent, oregano has a coarser, more…
½ tsp dried article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">thyme

Thyme
This popular herb grows in Europe, especially the Mediterranean, and is a member of the mint…
1 tsp smoked or regular article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">paprika
$\"Paprika\"$
Paprika
pa-preek-ah
A spice that's central to Hungarian cuisine, paprika is made by drying a particular type of…
¼ tsp cayenne pepper
1 garlic clove, finely chopped
4 skinless, boneless chicken breasts (each weighing 140g)

For the black-eyed bean salad

200g black-eyed bean from a can, drained (or butter or cannellini beans)
2 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">tomatoes, deseeded and diced
$\"Tomato\"$
Tomato
toe-mart-oh
A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…
85g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">sweetcorn from a can, drained
$\"Sweetcorn\"$
Sweetcorn
sw-eet corn
Also known as corn on the cob, sweetcorn is composed of rows of tightly packed golden yellow…
2 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">spring onions, trimmed and finely chopped
$\"Spring$
Spring onion
sp-ring un-yun
Also known as scallions or green onions, spring onions are in fact very young onions, harvested…
25g semi-dried article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">tomato in oil from a jar, roughly chopped
$\"Tomato\"$
Tomato
toe-mart-oh
A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…
zest and juice 1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lime
$\"Lime\"$
Lime
ly-m
The same shape, but smaller than…
small handful coriander, finely chopped

For the guacamole

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">avocado, stoned and peeled
$\"Avocado\"$
Avocado
av-oh-car-doh
Although it's technically a fruit, the mild-flavoured avocado is used as a vegetable. Native…
¼ red chilli, deseeded and finely chopped
½ tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil
$\"olive$
Olive oil
ol-iv oyl
Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…
juice 1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lime
$\"Lime\"$
Lime
ly-m
The same shape, but smaller than…
small handful coriander, finely chopped

", "recipe.method": "Mix together the oil, herbs, spices and garlic in a large sealable bag. Put the chicken breasts in the bag and mix thoroughly to cover. Bash the chicken with a rolling pin to flatten it a little, then set aside to marinate for at least 15 mins.In a large bowl, mix all the ingredients for the bean salad. Stir well and set aside.For the guacamole, scoop the flesh from the avocado and put it in a medium bowl, chopping it roughly with the side of the spoon. Add the rest of the ingredients and mix well. If you prefer your guacamole to be smoother, mash the avocado well with the olive oil and lime juice until it’s at your preferred consistency before stirring in the other ingredients.Heat the grill. Line a grill pan with foil, place the chicken breasts on it and grill for 5 mins, checking occasionally. Once golden brown, turn and grill for a further 5-7 mins. Check the middle of the breasts after 5 mins and, if cooked through, remove from the heat.Set aside 2 chicken breasts and 2 tbsp guacamole for Open rye sandwich (see 'goes well with', right). Place 1 warm chicken breast on each plate, with some bean salad and a dollop of guacamole on the side." }, "161": { "recipe_image_download.id": 161, "recipe_image_download.ts": "2017-11-23 22:41:57", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "f3f239ccd701a35eae71d02c5b6abad888766190", "recipe_image_download.size": 49451, "recipe_image_download.path": "/f3/f2/39/cc/f3f239ccd701a35eae71d02c5b6abad888766190.jpg?itok=Dce72JLm", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/f3/f2/39/cc/f3f239ccd701a35eae71d02c5b6abad888766190.jpg?itok=Dce72JLm", "recipe_image.id": 161, "recipe_image.ts": "2017-09-25 06:01:22", "recipe.id": 166, "recipe.ts": "2018-03-15 02:32:15", "recipe.title": "Super smoky bacon & tomato spaghetti", "recipe.rating": "41 ratings", "recipe.chef": "By Katy Greenwood", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "5 mins", "recipe.cooking_time": "20 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "Serve your pasta with a budget-busting tomato and paprika sauce. It's a healthy choice to boot", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: per serving

kcal500
fat12g
saturates3g
carbs80g
sugars11g
fibre7g
protein20g
salt1.2g

", "recipe.ingredients": "

400g spaghetti

1 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

120g smoked streaky bacon, sliced into matchsticks

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">onion, finely chopped

$\"Onion\"$

Onion

un-yun

Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

1 garlic clove, finely chopped

2 tsp sweet smoked paprika

2 x 400g cans chopped tomatoes

grated article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">parmesan, to serve (optional)

$\"Parmesan\"$

Parmesan

parm-ee-zan

Parmesan is a straw-coloured hard cheese with a natural yellow rind and rich, fruity flavour. It…

", "recipe.method": "Bring a large pan of water to the boil and cook the spaghetti following pack instructions. Meanwhile, heat the oil in a large non-stick frying pan and cook the bacon for 3-4 mins until just starting to crisp. Stir in the onion and cook for another 3-4 mins, then add the garlic and smoked paprika, and cook for 1 min more.Pour in the chopped tomatoes, bring to the boil and bubble for about 5 mins until thickened, stirring every so often to stop it catching on the bottom. Drain the pasta and toss with the sauce. Serve with Parmesan, if you like." }, "162": { "recipe_image_download.id": 162, "recipe_image_download.ts": "2017-11-23 22:41:59", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "4af997997092c4da7859ae6cde8334ed1f2d8926", "recipe_image_download.size": 34114, "recipe_image_download.path": "/4a/f9/97/99/4af997997092c4da7859ae6cde8334ed1f2d8926.jpg?itok=otGrEFnD", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/4a/f9/97/99/4af997997092c4da7859ae6cde8334ed1f2d8926.jpg?itok=otGrEFnD", "recipe_image.id": 162, "recipe_image.ts": "2017-09-25 06:01:23", "recipe.id": 168, "recipe.ts": "2018-03-15 02:32:19", "recipe.title": "Tuna pasta with rocket & parsley pesto", "recipe.rating": "3 ratings", "recipe.chef": "By Lucy Netherton", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "15 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "Whizz up a quick homemade pesto with parsley and lemon juice, then serve spooned through hot pasta with fish, tomatoes and green beans", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: per serving

kcal494
fat16g
saturates2g
carbs56g
sugars4g
fibre2g
protein31g
salt0.9g

", "recipe.ingredients": "

400g dried article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">pasta

$\"Pasta\"$

Pasta

pah-stah

Pasta is the Italian name for Italy's version of a basic foodstuff which is made in many…

140g frozen fine green bean

200g cherry tomato, halved

large pack article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">parsley, roughly chopped

$\"Parsley\"$

Parsley

par-slee

One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

100g bag article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rocket

$\"Rocket\"$

Rocket

roh-ket

Rocket is a very 'English' leaf, and has been used in salads since Elizabethan times. It…

185g can article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">tuna in sunflower oil, drained but reserve the oil

$\"Tuna\"$

Tuna

tune-ah

A member of the mackerel family, tuna are mainly found in the world's warmer oceans. They…

zest and juice 1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lemon

$\"Lemon\"$

Lemon

le-mon

Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

185g can article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">tuna in spring water, drained

$\"Tuna\"$

Tuna

tune-ah

A member of the mackerel family, tuna are mainly found in the world's warmer oceans. They…

2 tbsp soured cream or cream cheese

", "recipe.method": "Cook the pasta in a large pan of salted boiling water, adding the green beans and cherry tomatoes for the final 3 mins of cooking time. Drain, reserving a mug of cooking water.Whizz the parsley, half the rocket, 3 tbsp of oil from the tuna, the lemon zest and juice, and some seasoning with enough of the reserved water in a food processor to form a spoonable pesto dressing.Tip the pasta and veg back into the pan and add the pesto, both cans of tuna and the soured cream or cream cheese, stirring through until hot. Remove from the heat and toss the rest of the rocket through the pasta." }, "163": { "recipe_image_download.id": 163, "recipe_image_download.ts": "2017-11-23 22:42:00", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "a809a67d3f4afbdf68056e441a2f5c2c2bbaaff3", "recipe_image_download.size": 46265, "recipe_image_download.path": "/a8/09/a6/7d/a809a67d3f4afbdf68056e441a2f5c2c2bbaaff3.jpg?itok=P0vkl78D", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/a8/09/a6/7d/a809a67d3f4afbdf68056e441a2f5c2c2bbaaff3.jpg?itok=P0vkl78D", "recipe_image.id": 163, "recipe_image.ts": "2017-09-25 06:01:30", "recipe.id": 169, "recipe.ts": "2018-03-15 02:32:22", "recipe.title": "Chicken & pomegranate bulghar pilaf", "recipe.rating": "10 ratings", "recipe.chef": "By Cassie Best", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "35 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "Spice up your chicken with a ras-al-hanout or Moroccan tagine spice mix then serve with good-for-you grains and light, fresh flavours", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: per serving

kcal488
fat8g
saturates1g
carbs71g
sugars8g
fibre1g
protein32g
salt0.5g

", "recipe.ingredients": "

a little oil

8 chicken thigh fillets, skin and bones removed, each cut into 2-3 pieces

2 tbsp ras-el-hanout or Moroccan tagine spice mix

500ml hot chicken stock

350g bulgur wheat

2 x 100g tubs article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">pomegranate seeds

$\"Pomegranate\"$

Pomegranate

pom-ee-gran-at

Now mainly grown in America, Spain, the Middle East and India, pomegranates originated in the…

bunch article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">mint, chopped, plus a few leaves to serve

$\"Mint\"$

Mint

mi-nt

There are several types of mint, each with its own subtle difference in flavour and appearance.…

", "recipe.method": "Heat a little oil in a large casserole dish (with a tight-fitting lid). Coat the chicken pieces with some seasoning, and half of the spice mix and add to the pan, brown well on all sides.Add the remaining spice mix and cook for 1 min. Pour over the stock, season and stir, then cover and cook for 25 mins over a low-medium heat.Remove the lid, increase the heat to a medium simmer and add the bulgur wheat. Cook for 10 mins, then re-cover, turn off the heat and leave to stand for a further 10 mins.When all the liquid has been absorbed and the bulgur wheat is tender, stir through the chopped mint and scatter over the pomegranate seeds." }, "164": { "recipe_image_download.id": 164, "recipe_image_download.ts": "2017-11-23 22:42:03", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "2209a969e8f8a0fc0740431ebd5318a359f562a1", "recipe_image_download.size": 39649, "recipe_image_download.path": "/22/09/a9/69/2209a969e8f8a0fc0740431ebd5318a359f562a1.jpg?itok=LIfWL2wb", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/22/09/a9/69/2209a969e8f8a0fc0740431ebd5318a359f562a1.jpg?itok=LIfWL2wb", "recipe_image.id": 164, "recipe_image.ts": "2017-09-25 06:01:32", "recipe.id": 170, "recipe.ts": "2018-03-15 02:32:26", "recipe.title": "Roasted red pepper & parsley pesto with penne", "recipe.rating": "23 ratings", "recipe.chef": "By Good Food", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "5 mins", "recipe.cooking_time": "10 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "Try a new take on pesto and blend red peppers, cashew nuts and parsley then serve spooned through hot pasta", "recipe.recipe_header_additional": "HealthyVegetarian", "recipe.nutrition": "Nutrition: per serving

kcal495
fat21g
saturates5g
carbs57g
sugars2g
fibre1g
protein20g
salt0.3g

", "recipe.ingredients": "

400g penne

290g jar roasted red pepper, drained

large handful flat-leaf parsley, plus a few chopped leaves to garnish

75g unsalted article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">cashew

$\"Cashew\"$

Cashew

ka-shoo

The seeds from the 'Cashew Apple' - a tree which bears bright orange fruit and is native…

1 large garlic clove, roughly chopped

2 tbsp extra-virgin olive oil

50g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">parmesan (or vegetarian alternative), grated

$\"Parmesan\"$

Parmesan

parm-ee-zan

Parmesan is a straw-coloured hard cheese with a natural yellow rind and rich, fruity flavour. It…

", "recipe.method": "Cook the pasta following pack instructions. Meanwhile, put the peppers, parsley, nuts, garlic and olive oil in a small food processor or mini chopper, and whizz to a pesto consistency. Season and mix in the Parmesan.Drain the pasta and return to the pan with the pesto. Stir and gently heat for 1 min, then sprinkle with a little more chopped parsley and serve." }, "165": { "recipe_image_download.id": 165, "recipe_image_download.ts": "2017-11-23 22:42:04", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "6b98e8b0388e690994fc407478c53612d3c1cba1", "recipe_image_download.size": 56250, "recipe_image_download.path": "/6b/98/e8/b0/6b98e8b0388e690994fc407478c53612d3c1cba1.jpg?itok=tyr7LZVw", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/6b/98/e8/b0/6b98e8b0388e690994fc407478c53612d3c1cba1.jpg?itok=tyr7LZVw", "recipe_image.id": 165, "recipe_image.ts": "2017-09-25 06:01:38", "recipe.id": 171, "recipe.ts": "2018-03-15 02:32:35", "recipe.title": "Steak, roasted pepper & pearl barley salad", "recipe.rating": "4 ratings", "recipe.chef": "By Good Food", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "30 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "A vibrant salad packed with yellow and red peppers, colourful onion, beef cooked to your liking and healthy grains", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: per serving

kcal498
fat17g
saturates5g
carbs48g
sugars13g
fibre6g
protein38g
salt0.2g

", "recipe.ingredients": "

85g pearl barley, rinsed

1 red pepper, deseeded and cut into strips

1 yellow pepper, deseeded and cut into strips

1 red onion, cut into 8 wedges, leaving root intact

1 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil, plus a little extra

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

1 large lean article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">steak, around 300g, trimmed of any excess fat

$\"Steak$

Steak

Stayk

Steak is essentially a boneless thick or thin slice of red meat, cut across the grain of a large…

½ x 100g bag article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">watercress, roughly chopped

$\"Watercress\"$

Watercress

wort-er-cress

With deep green leaves, and crisp, paler stems, watercress is related to mustard and is one of…

juice ½ article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lemon, plus wedges to serve (optional)

$\"Lemon\"$

Lemon

le-mon

Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

", "recipe.method": "Put the pearl barley in a large pan of water. Bring to the boil and cook vigorously for 25-30 mins or until tender. Drain thoroughly and transfer to a bowl.Meanwhile, heat oven to 200C/ 180C fan/gas 6. Put the peppers on a baking tray with the onion wedges, toss in 1 tbsp olive oil and roast for about 20 mins until tender.While the peppers are roasting, rub the steak with a little bit of oil and season. Cook in a non-stick frying pan for 3-4 mins each side, or to your liking. Set aside to rest for a few mins. Mix the cooked peppers and onions into the barley. Stir though the watercress, lemon juice and some seasoning. Thinly slice the steaks, place on top of the salad and serve with lemon wedges, if you like." }, "166": { "recipe_image_download.id": 166, "recipe_image_download.ts": "2017-11-23 22:42:05", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "1aeda95be263d01798185cc291df807f4953a748", "recipe_image_download.size": 39446, "recipe_image_download.path": "/1a/ed/a9/5b/1aeda95be263d01798185cc291df807f4953a748.jpg?itok=pOKMTfpQ", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/1a/ed/a9/5b/1aeda95be263d01798185cc291df807f4953a748.jpg?itok=pOKMTfpQ", "recipe_image.id": 166, "recipe_image.ts": "2017-09-25 06:01:45", "recipe.id": 172, "recipe.ts": "2018-03-15 02:32:44", "recipe.title": "Asparagus & tuna salad", "recipe.rating": "7 ratings", "recipe.chef": "By Sarah Cook", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "20 mins", "recipe.cooking_time": "12 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "Give the bistro classic, niçoise salad, a seasonal twist by swapping green beans for tender asparagus", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: per serving

kcal490
fat17g
saturates3g
carbs45g
sugars8g
fibre10g
protein36g
salt0.8g

", "recipe.ingredients": "

8 baby article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">new potatoes

$\"New$

New potatoes

n-ew po-tate-oes

New potatoes have thin, wispy skins and a crisp, waxy texture. They are young potatoes and…

2 medium eggs

125g pack article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">asparagus, woody ends removed

$\"Asparagus\"$

Asparagus

a-spa-ra-gus

Labour-intensive to grow, asparagus are the young shoots of a cultivated lily plant. They're…

185g can article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">tuna, drained and flaked into very large chunks

$\"Tuna\"$

Tuna

tune-ah

A member of the mackerel family, tuna are mainly found in the world's warmer oceans. They…

small handful small black olives, halved

1 romaine lettuce, leaves torn into chunks

crusty bread, to serve

For the dressing

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">shallot, finely chopped
$\"Shallot\"$
Shallot
shal-lot
Related to the onion (as opposed to being a younger version of it), shallots grow in clusters at…
1 tsp English mustard powder
2 tbsp white wine vinegar
1 tbsp extra-virgin olive oil, or use the oil from the tuna can (if bought in oil)
pinch of article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">sugar
$\"Sugar\"$
Sugar
shuh-ga
Honey and syrups made from concentrated fruit juice were the earliest known sweeteners. Today,…

", "recipe.method": "Boil the potatoes for 8-12 mins until tender. Drain, cool a little under cold running water, then drain again well and set aside to finish cooling.Put the eggs in a pan of cold water and bring to the boil. As soon as the water is boiling, add the asparagus for 2 mins. Drain well and rinse everything under cold water to cool. Again drain asparagus well.Once cool enough to handle, peel the eggs and halve or quarter. Whisk the dressing ingredients with 1 tbsp water and some seasoning.Tip the potatoes, asparagus, tuna, olives and lettuce into a bowl. Drizzle over the dressing and toss well to coat, then add the eggs and serve with crusty bread." }, "167": { "recipe_image_download.id": 167, "recipe_image_download.ts": "2017-11-23 22:42:07", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "a2add8526cddd09ae31a22f357c725d2c8f377de", "recipe_image_download.size": 55231, "recipe_image_download.path": "/a2/ad/d8/52/a2add8526cddd09ae31a22f357c725d2c8f377de.jpg?itok=BLvVqzg-", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/a2/ad/d8/52/a2add8526cddd09ae31a22f357c725d2c8f377de.jpg?itok=BLvVqzg-", "recipe_image.id": 167, "recipe_image.ts": "2017-09-25 06:01:51", "recipe.id": 173, "recipe.ts": "2018-03-15 02:32:53", "recipe.title": "Pot-roast beef with French onion gravy", "recipe.rating": "69 ratings", "recipe.chef": "By Jane Hornby", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "15 mins", "recipe.cooking_time": "2 hrs, 15 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "Silverside and topside are cheaper and leaner cuts of meat, well-suited to slow-cooking. The stock and juices make a great sauce when combined with caramelised onions", "recipe.recipe_header_additional": "FreezableHealthy", "recipe.nutrition": "Nutrition: per serving

kcal487
fat17g
saturates5g
carbs19g
sugars15g
fibre5g
protein6g
salt1g

", "recipe.ingredients": "

1kg silverside or topside of beef, with no added fat

2 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

8 young article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">carrots, tops trimmed (but leave a little, if you like)

$\"Carrot\"$

Carrot

ka-rot

The carrot, with its distinctive bright orange colour, is one of the most versatile root…

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">celery stick, finely chopped

$\"Celery\"$

Celery

sell-er-ee

A collection of long, thick, juicy stalks around a central, tender heart, celery ranges in…

200ml white wine

600ml rich beef stock

2 bay leaves

500g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">onion

$\"Onion\"$

Onion

un-yun

Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

a few article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">thyme sprigs

Thyme

This popular herb grows in Europe, especially the Mediterranean, and is a member of the mint…

1 tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">butter

$\"Butter\"$

Butter

butt-err

Butter is made when lactic-acid producing bacteria are added to cream and churned to make an…

1 tsp light brown or light muscovado sugar

2 tsp plain flour

", "recipe.method": "Heat oven to 160C/140C fan/gas 3. Rub the meat with 1 tsp of the oil and plenty of seasoning. Heat a large flameproof casserole dish and brown the meat all over for about 10 mins. Meanwhile, add 2 tsp oil to a frying pan and fry the carrots and celery for 10 mins until turning golden.Lift the beef onto a plate, splash the wine into the hot casserole and boil for 2 mins. Pour in the stock, return the beef, then tuck in the carrots, celery and bay leaves, trying not to submerge the carrots too much. Cover and cook in the oven for 2 hrs. (I like to turn the beef halfway through cooking.)Meanwhile, thinly slice the onions. Heat 1 tbsp oil in a pan and stir in the onions, thyme and some seasoning. Cover and cook gently for 20 mins until the onions are softened but not coloured. Remove the lid, turn up the heat, add the butter and sugar, then let the onions caramelise to a dark golden brown, stirring often. Remove the thyme sprigs, then set aside.When the beef is ready, it will be tender and easy to pull apart at the edges. Remove it from the casserole and snip off the strings. Reheat the onion pan, stir in the flour and cook for 1 min. Whisk the floury onions into the beefy juices in the casserole, to make a thick onion gravy. Taste for seasoning. Add the beef and carrots back to the casserole, or slice the beef and bring to the table on a platter, with the carrots to the side and the gravy spooned over." }, "168": { "recipe_image_download.id": 168, "recipe_image_download.ts": "2017-11-23 22:42:09", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "33209f225f50540e9d2a962595c6fd4f68fcacbc", "recipe_image_download.size": 35419, "recipe_image_download.path": "/33/20/9f/22/33209f225f50540e9d2a962595c6fd4f68fcacbc.jpg?itok=SUkioQyB", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/33/20/9f/22/33209f225f50540e9d2a962595c6fd4f68fcacbc.jpg?itok=SUkioQyB", "recipe_image.id": 168, "recipe_image.ts": "2017-09-25 06:01:55", "recipe.id": 174, "recipe.ts": "2018-03-15 02:33:02", "recipe.title": "Turkey & coriander burgers with guacamole", "recipe.rating": "9 ratings", "recipe.chef": "By Jennifer Joyce", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "15 mins", "recipe.cooking_time": "15 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "These healthy burgers are full of vitamin C and use low-fat turkey flavoured with herbs and topped with spicy avocado", "recipe.recipe_header_additional": "Freeze uncooked burgers onlyHealthy", "recipe.nutrition": "Nutrition: per serving

kcal497
fat15g
saturates3g
carbs51g
sugars7g
fibre6g
protein40g
salt1.3g

", "recipe.ingredients": "

400g turkey mince

1 tsp Worcestershire sauce

85g fresh breadcrumb

1 tbsp chopped coriander

1 red onion, finely chopped

1 large ripe article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">avocado, or 2 small

$\"Avocado\"$

Avocado

av-oh-car-doh

Although it's technically a fruit, the mild-flavoured avocado is used as a vegetable. Native…

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">chilli, deseeded and finely chopped

$\"Chillies\"$

Chilli

chill-ee

Part of the capsicum family, chillies come in scores of varieties and colours (from green…

juice 1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lime

$\"Lime\"$

Lime

ly-m

The same shape, but smaller than…

4 ciabatta rolls, cut in half

1 tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">sunflower oil

$\"Sunflower$

Sunflower oil

A variety of oils can be used for baking. Sunflower is the one we use most often at Good Food as…

8 hot peppadew peppers, roughly chopped

", "recipe.method": "Mix the mince, Worcestershire sauce, breadcrumbs, half each of the coriander and onion, and some seasoning until combined. Form into 4 burgers, then chill until ready to cook.To make the guacamole, mash the avocado with the remaining coriander and onion, the chilli and lime juice, and season.Heat a griddle pan or barbecue until hot. Griddle the rolls, cut-side down, for 1 min, then keep warm. Brush the burgers with the oil to keep them from sticking. Cook for 7-8 mins on each side until charred and cooked through. Fill the rolls with the burgers, guacamole and peppadews." }, "169": { "recipe_image_download.id": 169, "recipe_image_download.ts": "2017-11-23 22:42:11", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "368116757441b70bd5d184455338ef2e69f40fda", "recipe_image_download.size": 38746, "recipe_image_download.path": "/36/81/16/75/368116757441b70bd5d184455338ef2e69f40fda.jpg?itok=N0hGRZGk", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/36/81/16/75/368116757441b70bd5d184455338ef2e69f40fda.jpg?itok=N0hGRZGk", "recipe_image.id": 169, "recipe_image.ts": "2017-09-25 06:01:57", "recipe.id": 175, "recipe.ts": "2018-03-15 02:33:03", "recipe.title": "Lentil rice salad with beetroot & feta dressing", "recipe.rating": "3 ratings", "recipe.chef": "By Jennifer Joyce", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "15 mins", "recipe.cooking_time": "10 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "Get a healthy dose of folate and fibre in this good for you dish, which uses time saving ready-cooked rice", "recipe.recipe_header_additional": "VegetarianHealthy", "recipe.nutrition": "Nutrition: per serving

kcal496
fat23g
saturates5g
carbs57g
sugars8g
fibre8g
protein16g
salt1.3g

", "recipe.ingredients": "

2 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">beetroot (use different colours if you like), peeled and cut into wedges

$\"Beetroot\"$

Beetroot

beat-root

A favourite in 1970's British salads (served cooked and pickled in vinegar), beetroot is a…

100g baby carrot

2 tbsp sherry vinegar

1 tsp Dijon mustard

1 tbsp extra-virgin olive oil

small bunch article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">mint, few leaves picked and remaining chopped

$\"Mint\"$

Mint

mi-nt

There are several types of mint, each with its own subtle difference in flavour and appearance.…

pinch of article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">sugar

$\"Sugar\"$

Sugar

shuh-ga

Honey and syrups made from concentrated fruit juice were the earliest known sweeteners. Today,…

250g pouch cooked basmati rice

400g can cooked Puy lentils, drained and rinsed

2 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">hazelnut, toasted and roughly chopped

$\"Hazelnuts\"$

Hazelnut

hay-zl-nut

Grown in Europe and the US, hazelnuts are encased in a smooth, hard brown shell but are most…

2 tbsp crumbled feta cheese

", "recipe.method": "Cook the beetroots in a pan of boiling water for 5-6 mins until just tender but still with a bite; add the carrots for the final 2 mins. Whisk together the vinegar, mustard, olive oil, chopped mint and sugar, and season.Put the rice and lentils in a bowl. Add the carrots and beetroots, then pour over the dressing and toss to combine. Transfer to a serving platter and sprinkle over the hazelnuts, feta and mint leaves to serve." }, "170": { "recipe_image_download.id": 170, "recipe_image_download.ts": "2017-11-23 22:42:13", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "61c4c69e5e7986bbf4a3481afec40700000b22d6", "recipe_image_download.size": 61043, "recipe_image_download.path": "/61/c4/c6/9e/61c4c69e5e7986bbf4a3481afec40700000b22d6.jpg?itok=rBxcacwf", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/61/c4/c6/9e/61c4c69e5e7986bbf4a3481afec40700000b22d6.jpg?itok=rBxcacwf", "recipe_image.id": 170, "recipe_image.ts": "2017-09-25 06:02:02", "recipe.id": 176, "recipe.ts": "2018-03-15 02:33:08", "recipe.title": "Chicken katsu curry", "recipe.rating": "19 ratings", "recipe.chef": "By BBC Good Food team", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "20 mins", "recipe.cooking_time": "35 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "This healthier katsu is coated in finely chopped flaked almonds and baked in the oven (rather than fried) until crisp and golden. If you're following the Healthy Diet Plan then this a great dish to add to your repertoire", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: per serving

kcal585
fat16g
saturates2g
carbs58g
sugars12g
fibre9g
protein47g
salt0.3g

", "recipe.ingredients": "

25g flaked almonds

1 tsp cold-pressed article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rapeseed oil

$\"Rapeseed$

Rapeseed oil

If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

2 boneless, skinless chicken breasts (about 300g/11oz total)

article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lime wedges, for squeezing over

$\"Lime\"$

Lime

ly-m

The same shape, but smaller than…

For the sauce

2 tsp cold-pressed article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rapeseed oil
$\"Rapeseed$
Rapeseed oil
If you want a light alternative to other cooking oils, rapeseed is a great choice and has…
1 medium article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">onion, roughly chopped
$\"Onion\"$
Onion
un-yun
Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…
2 garlic cloves, finely chopped
thumb-sized piece article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">ginger, peeled and finely chopped
$\"Ginger\"$
Ginger
jin-jer
Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…
2 tsp medium curry powder
1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">star anise
$\"Star$
Star anise
star an-eese
Star anise is one of the central spices in Chinese cooking. It has a strong anise flavour, with…
¼ tsp ground turmeric
1 tbsp plain wholemeal flour

For the rice

100g long-grain brown rice
2 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">spring onions, finely sliced (include the green part)
$\"Spring$
Spring onion
sp-ring un-yun
Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

For the salad

1 medium article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">carrot, peeled into long strips with a vegetable peeler
$\"Carrot\"$
Carrot
ka-rot
The carrot, with its distinctive bright orange colour, is one of the most versatile root…
⅓ cucumber, peeled into long strips with a vegetable peeler
1 small red article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">chilli, finely chopped (deseeded if you don't like it too hot)
$\"Chillies\"$
Chilli
chill-ee
Part of the capsicum family, chillies come in scores of varieties and colours (from green…
juice ½ article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lime
$\"Lime\"$
Lime
ly-m
The same shape, but smaller than…
small handful mint leaves
small handful coriander leaves

", "recipe.method": "Heat oven to 220C/200C fan/gas 7. Cook the brown rice in plenty of boiling water for 35 mins or until very tender.Crush the almonds using a pestle and mortar, or blitz in a food processor until finely chopped, then sprinkle over a plate. Grease a small baking tray with a little of the oil. Brush the chicken on both sides with the remaining oil and season well. Coat the chicken with the nuts and place on the tray. Press any remaining nuts from the plate onto each breast. Bake for 20 mins or until browned and cooked through. Rest for 4-5 mins on the tray, then slice thickly.Meanwhile, make the sauce. Heat the oil in a medium non-stick saucepan and add the onion, garlic and ginger. Loosely cover the pan and fry gently for 8 mins or until softened and lightly browned, stirring occasionally. Remove the lid for the final 2 mins, and don’t let the garlic burn.Stir in the curry powder, star anise, turmeric and a good grinding of black pepper. Cook for a few secs more, stirring. Sprinkle over the flour and stir well. Gradually add 400ml water to the pan, stirring constantly.Bring the sauce to a simmer and cook for 10 mins, stirring occasionally. If it begins to splutter, cover loosely with a lid. Remove the pan from the heat and blitz the sauce with a stick blender until very smooth. Adjust the seasoning to taste. Keep warm.Once the rice is tender, add the spring onions and cook for 1 min more. Drain well, then leave to stand for a few mins while you make the salad. Toss the carrot and cucumber with the chilli, lime juice and herbs.Divide the sliced chicken between two plates, pour over the sauce and serve with the rice, salad and lime wedges for squeezing over." }, "171": { "recipe_image_download.id": 171, "recipe_image_download.ts": "2017-11-23 22:42:13", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "7e4fa524359d100703c106ec92435243f3fc95e6", "recipe_image_download.size": 60777, "recipe_image_download.path": "/7e/4f/a5/24/7e4fa524359d100703c106ec92435243f3fc95e6.jpg?itok=_hIVdh4q", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/7e/4f/a5/24/7e4fa524359d100703c106ec92435243f3fc95e6.jpg?itok=_hIVdh4q", "recipe_image.id": 171, "recipe_image.ts": "2017-09-25 06:02:02", "recipe.id": 177, "recipe.ts": "2018-03-15 02:33:13", "recipe.title": "Burrito bowl with chipotle black beans", "recipe.rating": "4 ratings", "recipe.chef": "By Jennifer Joyce", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "15 mins", "recipe.cooking_time": "15 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "This healthy burrito bowl is chock full of veggies and greens, perfect for a filling lunch. This is one vegetarian meal that tastes just as good as it looks", "recipe.recipe_header_additional": "HealthyGluten-freeVegetarian", "recipe.nutrition": "Nutrition: per serving

kcal573
fat21g
saturates4g
carbs72g
sugars7g
fibre15g
protein16g
salt0.8g

", "recipe.ingredients": "

125g basmati rice

1 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

2 garlic cloves, chopped

400g can black beans, drained and rinsed

1 tbsp cider vinegar

1 tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">honey

$\"Honey\"$

Honey

huh-nee

Honey is made by bees from the nectar they collect from flowers. Viscous and fragrant, it's…

1 tbsp chipotle paste

100g chopped curly kale

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">avocado, halved and sliced

$\"Avocado\"$

Avocado

av-oh-car-doh

Although it's technically a fruit, the mild-flavoured avocado is used as a vegetable. Native…

1 medium article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">tomato, chopped

$\"Tomato\"$

Tomato

toe-mart-oh

A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…

1 small red onion, chopped

To serve (optional)

chipotle hot sauce
coriander leaves
article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lime wedges
$\"Lime\"$
Lime
ly-m
The same shape, but smaller than…

", "recipe.method": "Cook the rice following pack instructions, then drain and return to the pan to keep warm. In a frying pan, heat the oil, add the garlic and fry for 2 mins or until golden. Add the beans, vinegar, honey and chipotle. Season and warm through for 2 mins.Boil the kale for 1 min, then drain, squeezing out any excess water. Divide the rice between big shallow bowls and top with the beans, kale, avocado, tomato and onion. Serve with hot sauce, coriander and lime wedges, if you like." }, "172": { "recipe_image_download.id": 172, "recipe_image_download.ts": "2017-11-23 22:42:14", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "a6a846a727f4c78f7bbdb70efae817f82658540c", "recipe_image_download.size": 36512, "recipe_image_download.path": "/a6/a8/46/a7/a6a846a727f4c78f7bbdb70efae817f82658540c.jpg?itok=gzAn9PLN", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/a6/a8/46/a7/a6a846a727f4c78f7bbdb70efae817f82658540c.jpg?itok=gzAn9PLN", "recipe_image.id": 172, "recipe_image.ts": "2017-09-25 06:02:04", "recipe.id": 178, "recipe.ts": "2018-03-15 02:33:23", "recipe.title": "Haddock with cannellini beans & artichokes", "recipe.rating": "3 ratings", "recipe.chef": "By Esther Clark", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "15 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 1", "recipe.recipe_header_description": "This easy healthy supper is an ideal meal for one. Baking the ingredients in parchment gently steams the fish and beans, keeping them tender", "recipe.recipe_header_additional": "HealthyGluten-free", "recipe.nutrition": "Nutrition: per serving

kcal579
fat24g
saturates3g
carbs36g
sugars9g
fibre17g
protein45g
salt0.8g

", "recipe.ingredients": "

400g can article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">cannellini beans, drained and rinsed

$\"Cannellini$

Cannellini bean

can-a-leen-ee been

Slightly kidney-shaped with squarish ends, cannellini beans are from Italy and are creamy white…

1 small article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lemon, zested and juiced

$\"Lemon\"$

Lemon

le-mon

Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

small garlic clove, grated

1 tbsp roughly chopped article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">parsley

$\"Parsley\"$

Parsley

par-slee

One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

2 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

1 skinless article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">haddock fillet

$\"Haddock\"$

Haddock

haad-dok

A white-fleshed salt water fish often compared with cod in flavour and texture. Found on the…

2 artichokes from a can, drained and halved

", "recipe.method": "Heat oven to 200C/180C fan/gas 6. In a bowl, mix the beans, zest and juice of half the lemon, the garlic and parsley. Stir through 1 tbsp olive oil and season to taste. Very lightly crush the beans with the back of a wooden spoon, keeping some of them whole.Cut a large square of baking parchment, spoon the beans onto the centre and top with the fish. Scatter the artichokes around the fish, drizzle over the remaining olive oil, squeeze a little lemon juice over and season well. Bring both sides of the parchment upwards and fold together to create a tight seal, then twist the ends tightly (like a giant sweet).Put the fish on a baking tray and bake in the oven for 13-15 mins or until the fish is just cooked." }, "173": { "recipe_image_download.id": 173, "recipe_image_download.ts": "2017-11-23 22:42:15", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "8261ec2b6880b9f656853eda57f8538a6e455ffc", "recipe_image_download.size": 63912, "recipe_image_download.path": "/82/61/ec/2b/8261ec2b6880b9f656853eda57f8538a6e455ffc.jpg?itok=Mlcz6qAb", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/82/61/ec/2b/8261ec2b6880b9f656853eda57f8538a6e455ffc.jpg?itok=Mlcz6qAb", "recipe_image.id": 173, "recipe_image.ts": "2017-09-25 06:02:11", "recipe.id": 179, "recipe.ts": "2018-03-15 02:33:25", "recipe.title": "Cardamom chicken with lime leaves", "recipe.rating": "9 ratings", "recipe.chef": "By Sara Buenfeld", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "30 mins", "recipe.cooking_time": "1 hr, 15 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "If you're a true curry lover, the layers of spice in this fragrant and tender chicken thigh curry will really hit the spot", "recipe.recipe_header_additional": "curry onlyHealthy", "recipe.nutrition": "Nutrition: per serving

kcal567
fat17g
saturates4g
carbs49g
sugars13g
fibre10g
protein47g
salt0.3g

", "recipe.ingredients": "

For the curry

2 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rapeseed oil
$\"Rapeseed$
Rapeseed oil
If you want a light alternative to other cooking oils, rapeseed is a great choice and has…
1 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">onion, finely chopped
$\"Onion\"$
Onion
un-yun
Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…
4 large garlic cloves, grated
2 tbsp finely grated fresh article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">ginger
$\"Ginger\"$
Ginger
jin-jer
Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…
12 cardamom pods, seeds removed and lightly crushed
4 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">cloves
$\"Cloves\"$
Clove
klo-ve
The dry, unopened flower bud of the tropical myrtle tree family used to flavour a wide variety…
1 cinnamon stick
2 tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">turmeric
$\"Turmeric\"$
Turmeric
term-er-ik
Turmeric is a fragrant, bright golden-yellow root that is most commonly seen and used dried and…
½ -1 tsp ground white pepper
1 tsp ground coriander
1 tsp ground cumin
1 red chilli halved, deseeded and finely sliced
400g can chopped tomatoes
1 tbsp mango chutney
2 tsp vegetable bouillon powder
1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">aubergine, cubed
$\"Aubergine\"$
Aubergine
oh-ber-geen
Although it's technically a fruit (a berry, to be exact), the aubergine is used as a…
12 skinless boneless chicken thighs (about 1kg)
4 small fresh or dried article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lime leaves
$\"Lime$
Lime leaf
ly-m leef
Lime leaves are obtained from the kaffir lime, which is not a true lime at all but rather a…
1 green pepper, halved, deseeded and sliced

For the spiced rice & lentils

125g brown basmati rice
100g dried red lentils
1 tsp cumin seeds
1 tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">turmeric
$\"Turmeric\"$
Turmeric
term-er-ik
Turmeric is a fragrant, bright golden-yellow root that is most commonly seen and used dried and…
1 tsp vegetable bouillon powder

", "recipe.method": "Heat the oil in a large, wide pan, add the onion and fry for 5 mins until softened, stirring every now and then. Stir in the garlic, ginger, cardamom, cloves and cinnamon, and cook for 5 mins more, stirring frequently. Add all the remaining spices with the chilli, stir briefly over the heat then add the tomatoes with 1 can of water, the chutney and bouillon.Stir in the aubergine, bring to the boil then cover the pan and simmer for 15 mins. Stir well, and add the chicken and lime leaves. Push them under the liquid and scatter over the green pepper. Cover the pan and leave to cook for 40 mins. Remove the chicken, shred in to medium-sized pieces and return to the sauce.Meanwhile, make the rice. Put all the ingredients in a medium pan with 750ml water. Bring to the boil , then cover and cook for 20 mins. Turn off the heat and leave for 5 mins to absorb any excess moisture. Serve with the curry." }, "174": { "recipe_image_download.id": 174, "recipe_image_download.ts": "2017-11-23 22:42:18", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "e561dc90562b7569008f07a948e43647d7031947", "recipe_image_download.size": 37520, "recipe_image_download.path": "/e5/61/dc/90/e561dc90562b7569008f07a948e43647d7031947.jpg?itok=IVW3OqGo", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/e5/61/dc/90/e561dc90562b7569008f07a948e43647d7031947.jpg?itok=IVW3OqGo", "recipe_image.id": 174, "recipe_image.ts": "2017-09-25 06:02:13", "recipe.id": 180, "recipe.ts": "2018-03-15 02:33:27", "recipe.title": "Lentil ragu with courgetti", "recipe.rating": "9 ratings", "recipe.chef": "By BBC Good Food team", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "15 mins", "recipe.cooking_time": "40 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4 - 6", "recipe.recipe_header_description": "A healthy tomato 'pasta' dish that makes full use of your spiralizer. This vegan-friendly supper is five of your five-a-day and will fill you to the brim", "recipe.recipe_header_additional": "FreezableHealthyGluten-freeVegetarianVegan", "recipe.nutrition": "Nutrition: per serving (4)

kcal578
fat7g
saturates1g
carbs87g
sugars19g
fibre14g
protein35g
salt0.2g

", "recipe.ingredients": "

2 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rapeseed oil, plus 1 tsp

$\"Rapeseed$

Rapeseed oil

If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

3 celery sticks, chopped

2 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">carrots, chopped

$\"Carrot\"$

Carrot

ka-rot

The carrot, with its distinctive bright orange colour, is one of the most versatile root…

4 garlic cloves, chopped

2 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">onions, finely chopped

$\"Onion\"$

Onion

un-yun

Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

140g button mushrooms from a 280g pack, quartered

500g pack dried red lentils

500g pack passata

1l reduced-salt vegetable bouillon (we used Marigold)

1 tsp dried article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">oregano

$\"Oregano\"$

Oregano

or-ee-gar-no

Closely related to marjoram, of which it is the wild equivalent, oregano has a coarser, more…

2 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">balsamic vinegar

$\"Balsamic$

Balsamic vinegar

bal-sam-ick vin-ee-gah

True Balsamic vinegar is an artisan product from Modena, in Emilia Romagna, Italy, and is made…

1-2 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">courgettes, cut into noodles with a spiraliser, julienne peeler or knife

$\"Courgette\"$

Courgette

corr-zjet

The courgette is a variety of cucurtbit, which means it's from the same family as cucumber,…

", "recipe.method": "Heat the 2 tbsp oil in a large sauté pan. Add the celery, carrots, garlic and onions, and fry for 4-5 mins over a high heat to soften and start to colour. Add the mushrooms and fry for 2 mins more.Stir in the lentils, passata, bouillon, oregano and balsamic vinegar. Cover the pan and leave to simmer for 30 mins until the lentils are tender and pulpy. Check occasionally and stir to make sure the mixture isn’t sticking to the bottom of the pan; if it does, add a drop of water.To serve, heat the remaining oil in a separate frying pan, add the courgette and stir-fry briefly to soften and warm through. Serve half the ragu with the courgetti and chill the rest to eat on another day. Can be frozen for up to 3 months." }, "175": { "recipe_image_download.id": 175, "recipe_image_download.ts": "2017-11-23 22:42:18", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "0807e17950c4c53fe8dd87b11a448d11a1065c39", "recipe_image_download.size": 37032, "recipe_image_download.path": "/08/07/e1/79/0807e17950c4c53fe8dd87b11a448d11a1065c39.jpg?itok=Gfn2KEuC", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/08/07/e1/79/0807e17950c4c53fe8dd87b11a448d11a1065c39.jpg?itok=Gfn2KEuC", "recipe_image.id": 175, "recipe_image.ts": "2017-09-25 06:02:15", "recipe.id": 181, "recipe.ts": "2018-03-15 02:33:35", "recipe.title": "Zingy teriyaki beef skewers", "recipe.rating": "3 ratings", "recipe.chef": "By Justine Pattison", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "20 mins", "recipe.cooking_time": "", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "If you're looking for a light and healthy dinner then these kebabs are just the ticket - rich in folate, fibre, iron and vitamin C, plus 3 of your 5-a-day", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: per serving

kcal563
fat22g
saturates6g
carbs46g
sugars16g
fibre9g
protein39g
salt1.4g

", "recipe.ingredients": "

1 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">tamari or soy sauce

$\"Tamari\"$

Tamari

tam-aree

Tamari is a Japanese version of soy sauce, the main difference being that it contains little or…

3 tbsp freshly squeezed orange juice

15g chunk article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">ginger, peeled and very finely grated

$\"Ginger\"$

Ginger

jin-jer

Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

2 garlic cloves, crushed

1 tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">honey (preferably raw)

$\"Honey\"$

Honey

huh-nee

Honey is made by bees from the nectar they collect from flowers. Viscous and fragrant, it's…

¼ tsp chilli flakes

300g beef article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">sirloin steak, trimmed of hard fat and cut into long, thin strips

$\"Sirloin$

Sirloin steak

Sur-loyn stayk

This well-flavoured steak needs to be cooked carefully, and rested properly to ensure…

For the salad

100g long-grain brown rice
⅓ cucumber, cut into small cubes
2 medium article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">carrots, peeled and sliced into ribbons with a peeler
$\"Carrot\"$
Carrot
ka-rot
The carrot, with its distinctive bright orange colour, is one of the most versatile root…
4 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">spring onions, trimmed and diagonally sliced
$\"Spring$
Spring onion
sp-ring un-yun
Also known as scallions or green onions, spring onions are in fact very young onions, harvested…
100g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">radishes, trimmed and sliced
$\"Radish\"$
Radish
rad-ish
The root of a member of the mustard family, radishes have a peppery flavour and a crisp, crunchy…
20g coriander, leaves roughly chopped, plus extra to garnish
10g mint leaves, plus extra to garnish
1 tbsp cold-pressed article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rapeseed oil
$\"Rapeseed$
Rapeseed oil
If you want a light alternative to other cooking oils, rapeseed is a great choice and has…
zest and juice 1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lime
$\"Lime\"$
Lime
ly-m
The same shape, but smaller than…
25g unsalted cashew nuts, toasted and roughly chopped

", "recipe.method": "Put the tamari, orange juice, ginger, garlic, honey and chilli flakes in a small saucepan with 100ml cold water and bring to the boil. Cook for 3-5 mins, boiling hard until well reduced, glossy and slightly syrupy. Remove from the heat, pour into a shallow dish and leave to cool.Thread the beef onto 4 soaked wooden or metal skewers. Place in the marinade, turn and brush until well coated. Cover with cling film and marinate for 30 mins.While the beef is marinating, prepare the salad. Half-fill a medium pan with water and bring to the boil. Cook the rice for about 20 mins or following pack instructions until tender. Rinse in a sieve under running water until cold, then drain well. Tip into a large bowl.Add the cucumber, carrots, spring onions, radishes, coriander, mint, oil, lime zest and juice, and toss well together well. Season with a little black pepper. Divide between two plates and top with a sprinkling of nuts and extra herbs to garnish.Heat the grill to high. (You could also cook the skewers on a non-stick griddle pan.) Put the skewers on a rack above a foil-lined baking tray, reserving any excess marinade. Grill the skewers close to the heat for 3-5 mins each side or until done to your liking. Brush with more marinade when they are turned. They should look sticky and glossy when cooked. Serve hot or cold with the rice salad." }, "176": { "recipe_image_download.id": 176, "recipe_image_download.ts": "2017-11-23 22:42:19", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "86d4d28690205c69bb1c48bcf9aed73ec30405d5", "recipe_image_download.size": 51784, "recipe_image_download.path": "/86/d4/d2/86/86d4d28690205c69bb1c48bcf9aed73ec30405d5.jpg?itok=-PuBqPnK", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/86/d4/d2/86/86d4d28690205c69bb1c48bcf9aed73ec30405d5.jpg?itok=-PuBqPnK", "recipe_image.id": 176, "recipe_image.ts": "2017-09-25 06:02:18", "recipe.id": 182, "recipe.ts": "2018-03-15 02:33:36", "recipe.title": "Jamaican chicken with rice & peas", "recipe.rating": "6 ratings", "recipe.chef": "", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "15 mins", "recipe.cooking_time": "30 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "When hunger strikes this healthy chicken with rice and peas dish will not only fill you up but provide plenty of nutrients, too, containing three of your five-a-day", "recipe.recipe_header_additional": "Chicken onlyHealthy", "recipe.nutrition": "Nutrition:

kcal571
fat18g
saturates4g
carbs48g
sugars11g
fibre10g
protein49g
salt0.5g

", "recipe.ingredients": "

1 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rapeseed oil

$\"Rapeseed$

Rapeseed oil

If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

2 red onions, halved and sliced

4 chicken legs (about 1 kg in total), skin removed

1 tbsp fresh thyme leaves

1 tbsp Madras curry powder

1 tsp ground allspice

4 large tomatoes, chopped

1 red chilli, deseeded and sliced

2 garlic cloves, chopped

2 tsp vegetable bouillon

For the rice & peas

125g brown basmati
1 red onion, chopped
2 garlic cloves, chopped
1 tbsp fresh thyme leaves, plus extra to serve
1 tsp vegetable bouillon
400g can black-eyed beans

", "recipe.method": "Heat the oil in a very large non-stick frying pan and cook the onions for 5 mins or until soft. Meanwhile, coat the chicken thoroughly with the thyme, curry powder and allspice. Add to the pan and briefly brown the chicken, then tip in the tomatoes, chilli, garlic and bouillon. Pour over 450ml water, cover and simmer for 30 mins or until the chicken is tender.Meanwhile, tip the rice into a medium-sized pan with the onion, garlic, thyme and bouillon. Pour in 600ml water, cover and cook for 25 mins or until the liquid has been absorbed and the rice is tender. Check toward the end of the cooking time to ensure it isn’t starting to catch on the pan. Stir in the beans and heat through. If you're following our Healthy Diet Plan, serve half the rice with half the chicken (saving the leftovers for a second meal later in the week). Otherwise you can serve four portions, scattered with a few extra thyme leaves, if you like." }, "177": { "recipe_image_download.id": 177, "recipe_image_download.ts": "2017-11-23 22:42:19", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "34fde116c598cc524d240857683c1a92b3bf2556", "recipe_image_download.size": 37855, "recipe_image_download.path": "/34/fd/e1/16/34fde116c598cc524d240857683c1a92b3bf2556.jpg?itok=OsWO5SaI", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/34/fd/e1/16/34fde116c598cc524d240857683c1a92b3bf2556.jpg?itok=OsWO5SaI", "recipe_image.id": 177, "recipe_image.ts": "2017-09-25 06:02:23", "recipe.id": 183, "recipe.ts": "2018-03-15 02:33:43", "recipe.title": "Lighter beef stew & dumplings", "recipe.rating": "4 ratings", "recipe.chef": "By Angela Nilsen", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "25 mins", "recipe.cooking_time": "2 hrs, 30 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "We've cut the calories and fat and boosted the fibre in this comforting casserole by using a lean cut of beef and upping the vegetables", "recipe.recipe_header_additional": "FreezableHealthy", "recipe.nutrition": "Nutrition: per serving

kcal571
fat18g
saturates4g
carbs54g
sugars18g
fibre9g
protein39g
salt0.9g

", "recipe.ingredients": "

For the stew

1 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rapeseed oil
$\"Rapeseed$
Rapeseed oil
If you want a light alternative to other cooking oils, rapeseed is a great choice and has…
2 medium article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">onions, chopped
$\"Onion\"$
Onion
un-yun
Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…
2 bay leaves
4 thyme sprigs, plus extra leaves to serve
550g chunks of lean braising steak
100ml red wine
1½ tbsp plain flour
1 tsp English mustard powder
230g can plum tomatoes
500ml vegetable bouillon
280g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">carrots, halved lengthways and sliced
$\"Carrot\"$
Carrot
ka-rot
The carrot, with its distinctive bright orange colour, is one of the most versatile root…
400g piece butternut squash, deseeded, peeled and cut into 3-4cm/1¼-1½ in chunks
140g chestnut mushrooms, quartered or halved if large

For the dumplings

140g self-raising flour
½ tsp English mustard powder
2 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">spring onions, ends trimmed, finely chopped
$\"Spring$
Spring onion
sp-ring un-yun
Also known as scallions or green onions, spring onions are in fact very young onions, harvested…
3 tbsp chopped article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">parsley
$\"Parsley\"$
Parsley
par-slee
One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…
2 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rapeseed oil
$\"Rapeseed$
Rapeseed oil
If you want a light alternative to other cooking oils, rapeseed is a great choice and has…
100ml article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">buttermilk
$\"Buttermilk$
Buttermilk
buh-ter-mill-k
There are two types of buttermilk. Traditional buttermilk is a thin, cloudy, slightly tart but…

", "recipe.method": "Heat the oil in a large saucepan or deep sauté pan. Tip in the onions, bay leaves and thyme sprigs, and fry over a medium heat for about 8 mins, stirring often, until the onions are turning golden. Raise the heat, add the steak and stir-fry briefly until it starts to lose its raw, red colour. Pour in the wine, stir to deglaze the brown sticky bits from the bottom of the pan, and let it bubble briefly. Lower the heat, sprinkle in the flour and mustard powder, and stir for 1 min. The meat should now be coated in a thick, rich sauce.Mix in the tomatoes, stirring to break them down. Stir in the stock and bring to the boil. Tip in the carrots, squash and mushrooms, lower the heat, cover with a lid and leave to simmer gently for 1 hr 40 mins, stirring occasionally. Uncover and cook for a further 20 mins, still on a gentle simmer, until the meat is very tender. Season with pepper.When the stew is nearly cooked, heat oven to 190C/170C fan/gas 5. Put a 2.25-litre casserole dish in to heat it up. Meanwhile, make the dumplings. Put the flour, mustard powder, some pepper and a pinch of salt in a bowl, then stir in the spring onions and parsley. Mix the oil and buttermilk together and gently stir into the flour. Add a drop or two of cold water, if needed, to pick up any dry bits on the bottom of the bowl, and stir to make a soft and slightly sticky dough. Be as light-handed as you can, as overmixing or overhandling will toughen the dumplings. Cut the dough into 8 pieces and very lightly shape each into a small, rough ball.Carefully transfer the stew to the hot casserole dish and remove the bay leaves and thyme sprigs. Sit the dumplings on top and press them down into the gravy to very slightly submerge. Put the dish on a baking sheet and cook for about 20 mins until the dumplings have risen and are golden on top. Serve with a light scattering of thyme leaves." }, "178": { "recipe_image_download.id": 178, "recipe_image_download.ts": "2017-11-23 22:42:21", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "3b6f3f61665033a9276589a1d3edde0677b04d46", "recipe_image_download.size": 35287, "recipe_image_download.path": "/3b/6f/3f/61/3b6f3f61665033a9276589a1d3edde0677b04d46.jpg?itok=aXgZUacS", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/3b/6f/3f/61/3b6f3f61665033a9276589a1d3edde0677b04d46.jpg?itok=aXgZUacS", "recipe_image.id": 178, "recipe_image.ts": "2017-09-25 06:02:29", "recipe.id": 184, "recipe.ts": "2018-03-15 02:33:53", "recipe.title": "Lentil kofta with orzo & feta", "recipe.rating": "9 ratings", "recipe.chef": "By Cassie Best", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "25 mins", "recipe.cooking_time": "", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "Middle-Eastern inspired vegetarian 'meatballs' pair perfectly with orzo pasta and creamy feta cheese - a deliciously different everyday dinner", "recipe.recipe_header_additional": "kofta and sauce onlyHealthyVegetarian", "recipe.nutrition": "Nutrition: per serving

kcal598
fat16g
saturates5g
carbs82g
sugars8g
fibre11g
protein26g
salt1.3g

", "recipe.ingredients": "

2 x 400g cans cooked green lentils, drained

1 medium article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">egg

$\"Eggs\"$

Egg

egg

The ultimate convenience food, eggs are powerhouses of nutrition, packed with protein and a…

100g oat

1 tbsp ras el hanout

small bunch article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">parsley, chopped

$\"Parsley\"$

Parsley

par-slee

One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

zest 1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lemon

$\"Lemon\"$

Lemon

le-mon

Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

2 tbsp olive or article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rapeseed oil

$\"Rapeseed$

Rapeseed oil

If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

4 garlic cloves, crushed

2 x 400g cans chopped tomatoes

pinch of article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">sugar

$\"Sugar\"$

Sugar

shuh-ga

Honey and syrups made from concentrated fruit juice were the earliest known sweeteners. Today,…

300g orzo pasta

100g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">feta, crumbled

$\"Feta\"$

Feta

feh-tah

A creamy soft white cheese with an ancient history - nomadic tribes who needed to preserve the…

", "recipe.method": "Put the lentils, egg, oats, ras el hanout, half the parsley and the lemon zest in a food processer. Add some seasoning and blitz until finely chopped. Remove the blade, shape the mixture into balls the size of cherry tomatoes, then chill for 20 mins. Heat oven to 200C/180C fan/gas 6.Meanwhile, heat 1 tbsp of the oil in a pan. Add the garlic, sizzle for 30 secs, then add the tomatoes, sugar and some seasoning. Bubble the sauce for 20-25 mins until rich and thickened. While the sauce cooks, line a baking tray with foil and arrange the kofta on top. Drizzle over the remaining oil, and bake for 20 mins, rolling around in the tray halfway through cooking. Once cooked, add the kofta to the tomato sauce, gently coating each one.Cook the orzo following pack instructions, then drain and divide between 4 plates. Top with the sauce and kofta, crumble over the feta and sprinkle with the remaining parsley." }, "179": { "recipe_image_download.id": 179, "recipe_image_download.ts": "2017-11-23 22:42:23", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "039088e56ba7170e453baad08dc3be99a1d6f201", "recipe_image_download.size": 52028, "recipe_image_download.path": "/03/90/88/e5/039088e56ba7170e453baad08dc3be99a1d6f201.jpg?itok=cZExrJiQ", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/03/90/88/e5/039088e56ba7170e453baad08dc3be99a1d6f201.jpg?itok=cZExrJiQ", "recipe_image.id": 179, "recipe_image.ts": "2017-09-25 06:02:31", "recipe.id": 185, "recipe.ts": "2018-03-15 02:33:54", "recipe.title": "Pork & parsnip traybake", "recipe.rating": "3 ratings", "recipe.chef": "By Good Food", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "40 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "Sear pork chops, then oven-roast with red onions and root vegetables for an easy weeknight dinner", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: per serving

kcal574
fat29g
saturates5g
carbs26g
sugars16g
fibre9g
protein47g
salt0.7g

", "recipe.ingredients": "

4 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">parsnips (about 500g/1lb 3oz), peeled and cut lengthways into 6

$\"Parsnip\"$

Parsnip

par-snip

The fact that the parsnip is a member of the carrot family comes as no surprise - it looks just…

2 red onions, each cut into 8 wedges through the root

2½ tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

1½ tbsp wholegrain mustard

4 pork chops, fat trimmed

1½ tbsp clear honey

small handful sage leaves

", "recipe.method": "Heat oven to 220C/200C fan/gas 7. Put the vegetables in a roasting tin, season and toss with 2 tbsp oil and 1 tbsp mustard. Roast for 20 mins. Meanwhile, place a frying pan over a high heat. Season the pork chops and rub with the remaining oil. Fry the chops for 30 secs-1 min each side until just browned – turn on their sides to brown any fat.Stir the veg, then place the chops on top and rub them with the remaining mustard. Roast for a further 15 mins. Drizzle with honey and scatter over the sage, then return to the oven for 5 mins or until the pork is cooked through. Serve with the juices from the tin." }, "180": { "recipe_image_download.id": 180, "recipe_image_download.ts": "2017-11-23 22:42:23", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "8a4174df69272c40358ab6c3f0aab1bcf164a38f", "recipe_image_download.size": 57398, "recipe_image_download.path": "/8a/41/74/df/8a4174df69272c40358ab6c3f0aab1bcf164a38f.jpg?itok=Xm_jSX1o", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/8a/41/74/df/8a4174df69272c40358ab6c3f0aab1bcf164a38f.jpg?itok=Xm_jSX1o", "recipe_image.id": 180, "recipe_image.ts": "2017-09-25 06:02:35", "recipe.id": 186, "recipe.ts": "2018-03-15 02:33:56", "recipe.title": "Indian sweet potato & dhal pies", "recipe.rating": "40 ratings", "recipe.chef": "By Sara Buenfeld", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "15 mins", "recipe.cooking_time": "25 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "Spiced red lentil dhal is topped with creamy sweet potato mash in these individual vegetarian pies - a cheap weeknight dinner option", "recipe.recipe_header_additional": "HealthyVegetarian", "recipe.nutrition": "Nutrition: per serving

kcal565
fat4g
saturates1g
carbs104g
sugars41g
fibre20g
protein19g
salt2.1g

", "recipe.ingredients": "

650g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">sweet potatoes, peeled and cut into small chunks

$\"Sweet$

Sweet potato

sweet po-tate-toe

Sweet potatoes have a creamy texture and a sweet-spicy flavour that makes them ideal for savoury…

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">onion, halved and thinly sliced

$\"Onion\"$

Onion

un-yun

Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

2 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">carrots, scrubbed, halved and sliced lengthways

$\"Carrot\"$

Carrot

ka-rot

The carrot, with its distinctive bright orange colour, is one of the most versatile root…

15g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">ginger, finely grated

$\"Ginger\"$

Ginger

jin-jer

Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

2 garlic cloves, finely grated

2 tsp oil

1 tbsp curry powder

1 vegetable stock cube

2 tbsp tomato purée

85g red lentils

good handful coriander, chopped, plus sprigs to serve

generous spoonful 0% fat Greek-style yogurt

article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">broccoli, to serve (optional)

$\"Broccoli\"$

Broccoli

brok-o-lee

Like cabbage and cauliflower, broccoli is a brassica and is sometimes known by its Italian name…

", "recipe.method": "Place the sweet potato in a pan of boiling water and cook for 15 mins, or until tender.Meanwhile, heat the oil in a pan and fry the onion and carrot, for 2 minutes, then add the garlic and ginger and cook, stirring for 1 min more. Tip in the curry powder, stir round the pan then add 750ml of the boiling water with the stock cube, tomato purée and lentils. Cover the pan and boil for 20 mins until the vegetables are tender and the liquid has been absorbed. Stir in the chopped coriander.When the sweet potatoes are cooked, drain and mash them with the yogurt and seasoning.Spoon the lentil mix into one big or two individual dishes then top with the sweet potato mixture, scatter with the coriander and serve with broccoli, if you like." }, "181": { "recipe_image_download.id": 181, "recipe_image_download.ts": "2017-11-23 22:42:26", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "6db1ff0d48b8932953ed3586c4aeae02240bfeea", "recipe_image_download.size": 56652, "recipe_image_download.path": "/6d/b1/ff/0d/6db1ff0d48b8932953ed3586c4aeae02240bfeea.jpg?itok=_hrmBzMW", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/6d/b1/ff/0d/6db1ff0d48b8932953ed3586c4aeae02240bfeea.jpg?itok=_hrmBzMW", "recipe_image.id": 181, "recipe_image.ts": "2017-09-25 06:02:42", "recipe.id": 187, "recipe.ts": "2018-03-15 02:34:04", "recipe.title": "Pomegranate chicken with almond couscous", "recipe.rating": "36 ratings", "recipe.chef": "By Cassie Best", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "5 mins", "recipe.cooking_time": "15 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "Jazz up chicken breasts in this fruity, sweetly spiced sauce with pomegranate seeds, toasted almonds and tagine paste", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: per serving

kcal590
fat20g
saturates2g
carbs50g
sugars14g
fibre4g
protein50g
salt0.4g

", "recipe.ingredients": "

1 tbsp vegetable oil

200g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">couscous

$\"Couscous\"$

Couscous

koos-koos

Consisting of many tiny granules made from steamed and dried durum wheat, couscous has become a…

1 chicken stock cube

1 large red onion, halved and thinly sliced

600g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">chicken mini fillets

$\"Chicken\"$

Chicken

chik-en

Chicken's many plus points - its versatility, as well as the ease and speed with which it…

4 tbsp tagine spice paste (available from Tesco or Marks & Spencer), or 2 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">harissa

$\"Harissa\"$

Harissa

ha-riss-ah

This hot, aromatic paste made from chilli and assorted other spices and herbs is spicy and…

190ml bottle pomegranate juice (not sweetened; we used Pom Wonderful)

100g pack pomegranate seeds

100g pack toasted flaked almond

small pack article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">mint, chopped

$\"Mint\"$

Mint

mi-nt

There are several types of mint, each with its own subtle difference in flavour and appearance.…

", "recipe.method": "Boil the kettle and heat the oil in a large frying pan. Put the couscous in a bowl with some seasoning and crumble in half the stock cube. Add the onion to the pan and fry for a few mins to soften. Pour boiling water over the couscous to just cover, then cover the bowl with a tea towel and set aside.Push the onion to one side of the pan, add the chicken fillets and brown on all sides. Stir in the tagine paste or harissa and the pomegranate juice, then crumble in the rest of the stock cube and season well. Simmer, uncovered, for 10 mins until the sauce has thickened and the chicken is cooked through. Stir through the pomegranate seeds, saving a few to scatter over before serving.After 5 mins, fluff up the couscous with a fork and stir through the almonds and mint. Serve the chicken on the couscous with the sauce spooned over." }, "182": { "recipe_image_download.id": 182, "recipe_image_download.ts": "2017-11-23 22:42:26", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "c4fc3f93d82baaefac4223a6cd0b42258be31580", "recipe_image_download.size": 44601, "recipe_image_download.path": "/c4/fc/3f/93/c4fc3f93d82baaefac4223a6cd0b42258be31580.jpg?itok=OenvI1Zw", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/c4/fc/3f/93/c4fc3f93d82baaefac4223a6cd0b42258be31580.jpg?itok=OenvI1Zw", "recipe_image.id": 182, "recipe_image.ts": "2017-09-25 06:02:48", "recipe.id": 188, "recipe.ts": "2018-03-15 02:34:15", "recipe.title": "Bombay lamb wraps", "recipe.rating": "24 ratings", "recipe.chef": "By Cassie Best", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "5 mins", "recipe.cooking_time": "50 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "Spice up cheap frozen lamb mince with Indian flavours and pile onto flour wraps or chapatis for a healthy and filling dinner", "recipe.recipe_header_additional": "FreezableHealthy", "recipe.nutrition": "Nutrition: per serving

kcal576
fat15g
saturates4g
carbs80g
sugars12g
fibre11g
protein26g
salt1.3g

", "recipe.ingredients": "

1 tbsp vegetable oil

1 large red onion, chopped

3 fat garlic cloves, crushed

200g frozen lamb mince

3 tbsp curry paste (we used tikka)

400g can chopped tomatoes

2 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">potatoes, cut into 2cm/¾ in cubes

$\"Potato\"$

Potato

po-tate-oh

The world's favourite root vegetable, the potato comes in innumerable varieties. A member of…

250g frozen peas

8 flour wraps or chapatis, warmed

140g natural yogurt

", "recipe.method": "Heat the oil in a large pan, add the onion and cook for a few mins to soften. Add the garlic, stir for 1 min, then add the frozen mince. Cook until defrosted and nicely browned, then stir in the curry paste, tomatoes, potatoes and half a can of water. Season well, then cover with a lid and simmer for 20 mins or until the potatoes are nearly cooked.Remove the lid and simmer for a further 10-15 mins until the liquid has reduced and the sauce clings to the potatoes and mince. Add the peas, stir through until defrosted, then serve with the warm wraps and yogurt." }, "183": { "recipe_image_download.id": 183, "recipe_image_download.ts": "2017-11-23 22:42:28", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "7d42baa1140ae212544bedaf759d37dfaa86cfd1", "recipe_image_download.size": 48592, "recipe_image_download.path": "/7d/42/ba/a1/7d42baa1140ae212544bedaf759d37dfaa86cfd1.jpg?itok=JmFN1Ky_", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/7d/42/ba/a1/7d42baa1140ae212544bedaf759d37dfaa86cfd1.jpg?itok=JmFN1Ky_", "recipe_image.id": 183, "recipe_image.ts": "2017-09-25 06:02:49", "recipe.id": 189, "recipe.ts": "2018-03-15 02:34:17", "recipe.title": "Pearl barley, bacon & leek casserole", "recipe.rating": "30 ratings", "recipe.chef": "By Angela Boggiano", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "40 mins - 45 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "This storecupboard grain makes a great alternative to rice or couscous. Team with bacon and veggies in this risotto-like stew", "recipe.recipe_header_additional": "FreezableHealthy", "recipe.nutrition": "Nutrition: per serving

kcal589
fat15g
saturates3g
carbs73g
sugars11g
fibre8g
protein43g
salt0.8g

", "recipe.ingredients": "

1 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

2 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">leeks, thickly sliced

$\"Leeks\"$

Leek

lee-k

Like garlic and onion, leeks are a member of the allium family, but have their own distinct…

2 garlic cloves, finely chopped

300g pearl barley

4 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">carrots, cubed

$\"Carrot\"$

Carrot

ka-rot

The carrot, with its distinctive bright orange colour, is one of the most versatile root…

1 tbsp Dijon mustard, plus extra to serve

1l chicken stock

300g Savoy cabbage, shredded

200g lean article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">bacon joint, cooked, chopped into small pieces

$\"Bacon\"$

Bacon

bay-kon

Bacon is pork that has been cured one of two ways: dry or wet. It can be bought as both rashers…

", "recipe.method": "Heat a large pan over a medium heat. Add the olive oil and cook the leeks for a few mins, then add the garlic and cook for just 1 min more.Add the pearl barley, carrots and mustard, then pour over the chicken stock. Season with plenty of ground black pepper and simmer for 20 mins, stirring occasionally. Add the cabbage with the bacon, and cook for 5-10 mins until cabbage is wilted and tender. Serve with extra Dijon mustard on the side." }, "184": { "recipe_image_download.id": 184, "recipe_image_download.ts": "2017-11-23 22:42:28", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "6b395384ae5c8bcfe32db98c643ab6d2efb87ff8", "recipe_image_download.size": 39563, "recipe_image_download.path": "/6b/39/53/84/6b395384ae5c8bcfe32db98c643ab6d2efb87ff8.jpg?itok=_87Nn0cr", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/6b/39/53/84/6b395384ae5c8bcfe32db98c643ab6d2efb87ff8.jpg?itok=_87Nn0cr", "recipe_image.id": 184, "recipe_image.ts": "2017-09-25 06:02:54", "recipe.id": 190, "recipe.ts": "2018-03-15 02:34:28", "recipe.title": "Creamy barley & squash risotto", "recipe.rating": "7 ratings", "recipe.chef": "By Barney Desmazery", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "55 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "Barley is cheaper and lighter than Italian risotto rice, you can add all the liquid at once and it's really hard to overcook", "recipe.recipe_header_additional": "VegetarianHealthy", "recipe.nutrition": "Nutrition: per serving

kcal586
fat11g
saturates6g
carbs93g
sugars10g
fibre6g
protein24g
salt1.1g

", "recipe.ingredients": "

1 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">butter

$\"Butter\"$

Butter

butt-err

Butter is made when lactic-acid producing bacteria are added to cream and churned to make an…

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">onion, finely chopped

$\"Onion\"$

Onion

un-yun

Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

1 small butternut squash (600-700g), peeled and diced into small chunks

2 garlic cloves, crushed

small glass of white wine

400g pearl barley

1.2l hot vegetable stock

1 tbsp mascarpone

50g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">parmesan (or vegetarian alternative), grated

$\"Parmesan\"$

Parmesan

parm-ee-zan

Parmesan is a straw-coloured hard cheese with a natural yellow rind and rich, fruity flavour. It…

large handful article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">parsley, chopped

$\"Parsley\"$

Parsley

par-slee

One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

", "recipe.method": "Heat the butter in a large shallow saucepan. Add the onion and squash, and cook very gently, stirring occasionally, until the onion is soft and the squash is starting to soften, about 10 mins. Stir in the garlic and cook for 1 min more. Splash in the white wine and boil down. Add the barley, give it a stir and pour in the stock.Gently simmer for 45 mins, stirring occasionally, until all the stock has been absorbed and the barley is tender. Add a little extra stock during cooking if it evaporates too quickly. Turn off the heat and stir through the mascarpone, half the Parmesan and all the parsley, then season. Spoon into bowls and scatter with the remaining Parmesan." }, "185": { "recipe_image_download.id": 185, "recipe_image_download.ts": "2017-11-23 22:42:30", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "3c3dedd1e44e9ea623ba3ad0f0a5005aa9721c4e", "recipe_image_download.size": 46885, "recipe_image_download.path": "/3c/3d/ed/d1/3c3dedd1e44e9ea623ba3ad0f0a5005aa9721c4e.jpg?itok=j5PpB7tb", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/3c/3d/ed/d1/3c3dedd1e44e9ea623ba3ad0f0a5005aa9721c4e.jpg?itok=j5PpB7tb", "recipe_image.id": 185, "recipe_image.ts": "2017-09-25 06:02:59", "recipe.id": 191, "recipe.ts": "2018-03-15 02:34:36", "recipe.title": "Roast cauliflower & hazelnut pilaf", "recipe.rating": "6 ratings", "recipe.chef": "By Good Food", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "50 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "Indian cuisine caters for vegetarians well - this healthy basmati rice pot is flavoured with coriander, garam masala and ginger", "recipe.recipe_header_additional": "VegetarianHealthy", "recipe.nutrition": "Nutrition: per serving

kcal563
fat26g
saturates3g
carbs65g
sugars9g
fibre8g
protein17g
salt0.6g

", "recipe.ingredients": "

2 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">sunflower oil

$\"Sunflower$

Sunflower oil

A variety of oils can be used for baking. Sunflower is the one we use most often at Good Food as…

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">onion, chopped

$\"Onion\"$

Onion

un-yun

Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

2 garlic cloves, crushed

5cm piece article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">ginger, grated

$\"Ginger\"$

Ginger

jin-jer

Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

2 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">garam masala

$\"Garam$

Garam masala

gar-am mah-sarl-ah

Meaning 'warming spice mix', garam masala is the main spice blend used in North Indian…

300g brown basmati rice

700ml hot vegetable stock

3 curry leaves

250g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">cauliflower, broken into florets

$\"Cauliflower\"$

Cauliflower

coll-ee-fl-ow-ah

A brassica, like cabbage and broccoli, cauliflower is a mass of tiny, tightly packed flower…

2 tbsp medium curry powder

handful coriander, chopped

100g toasted article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">hazelnut, chopped

$\"Hazelnuts\"$

Hazelnut

hay-zl-nut

Grown in Europe and the US, hazelnuts are encased in a smooth, hard brown shell but are most…

150ml pot natural yogurt, to serve

", "recipe.method": "Heat oven to 200C/180C fan/gas 6. Heat 1 tbsp of the oil in a large pan, add the onion and cook for 5 mins until golden. Add the garlic, ginger, garam masala and rice, and cook for a few more mins. Add the stock and curry leaves, and season. Bring to the boil, then reduce heat to low. Cover and simmer for 40 mins.Toss the cauliflower in the curry powder and remaining oil, season and put on a baking sheet. Roast in the oven for 40 mins until tender.Remove the rice pan from the heat and leave for 5 mins, then gently stir through the roasted cauliflower, coriander and toasted hazelnuts. Serve with natural yogurt." }, "186": { "recipe_image_download.id": 186, "recipe_image_download.ts": "2017-11-23 22:42:32", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "64dd3fa42e9d7ded1088ad15b4530243156297a0", "recipe_image_download.size": 47011, "recipe_image_download.path": "/64/dd/3f/a4/64dd3fa42e9d7ded1088ad15b4530243156297a0.jpg?itok=t-n7-08s", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/64/dd/3f/a4/64dd3fa42e9d7ded1088ad15b4530243156297a0.jpg?itok=t-n7-08s", "recipe_image.id": 186, "recipe_image.ts": "2017-09-25 06:03:05", "recipe.id": 192, "recipe.ts": "2018-03-15 02:34:39", "recipe.title": "Barley, chicken & mushroom risotto", "recipe.rating": "14 ratings", "recipe.chef": "By Jennifer Joyce", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "50 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "Love risotto? Try this low-fat version, which swaps traditional risotto rice for pearl barley", "recipe.recipe_header_additional": "FreezableHealthy", "recipe.nutrition": "Nutrition: per serving

kcal564
fat12g
saturates5g
carbs61g
sugars3g
fibre3g
protein42g
salt1.1g

", "recipe.ingredients": "

1 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">butter

$\"Butter\"$

Butter

butt-err

Butter is made when lactic-acid producing bacteria are added to cream and churned to make an…

1 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

2 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">shallots, finely sliced

$\"Shallot\"$

Shallot

shal-lot

Related to the onion (as opposed to being a younger version of it), shallots grow in clusters at…

1 garlic clove, chopped

3 skinless chicken breasts, cut into chunky pieces

300g pearl barley

250ml white wine

400g mixed wild and chestnut mushroom, chopped

1 tbsp thyme leaf

1l hot chicken stock

3 tbsp grated article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">parmesan

$\"Parmesan\"$

Parmesan

parm-ee-zan

Parmesan is a straw-coloured hard cheese with a natural yellow rind and rich, fruity flavour. It…

snipped chives, to serve (optional)

article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">parmesan shavings, to serve (optional)

$\"Parmesan\"$

Parmesan

parm-ee-zan

Parmesan is a straw-coloured hard cheese with a natural yellow rind and rich, fruity flavour. It…

", "recipe.method": "In a large heavy saucepan, heat the butter and oil. Sauté the shallots and garlic with some seasoning for 5 mins, then stir in the chicken and cook for 2 mins.Add the barley and cook for 1 min. Pour in the wine and stir until it is absorbed. Add the mushrooms and thyme, then pour over ¾ of the stock. Cook for 40 mins on a low simmer until the barley is tender, stirring occasionally and topping up with remaining stock if it looks dry. Remove from the heat and stir in the grated Parmesan. Serve immediately, with chives and Parmesan shavings scattered over, if you like." }, "187": { "recipe_image_download.id": 187, "recipe_image_download.ts": "2017-11-23 22:42:33", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "6c300d6c5293ab9d8f5ca7309f9aee1d785c5f29", "recipe_image_download.size": 41968, "recipe_image_download.path": "/6c/30/0d/6c/6c300d6c5293ab9d8f5ca7309f9aee1d785c5f29.jpg?itok=eE7dx9Ry", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/6c/30/0d/6c/6c300d6c5293ab9d8f5ca7309f9aee1d785c5f29.jpg?itok=eE7dx9Ry", "recipe_image.id": 187, "recipe_image.ts": "2017-09-25 06:03:12", "recipe.id": 193, "recipe.ts": "2018-03-15 02:34:47", "recipe.title": "Pork with sweet & sour onion sauce", "recipe.rating": "12 ratings", "recipe.chef": "By Jennifer Joyce", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "20 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "This healthy, meaty main uses lean pork fillets and is on the table in just 30 minutes - serve with your choice of grain", "recipe.recipe_header_additional": "FreezableHealthy", "recipe.nutrition": "Nutrition: per serving

kcal574
fat16g
saturates4g
carbs61g
sugars15g
fibre3g
protein41g
salt0.2g

", "recipe.ingredients": "

250g mixed basmati rice and wild rice

600g pork fillet, cut into 4cm-thick slices

2 tbsp coarse black pepper (freshly ground)

2 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

1 large red onion, halved and sliced

150ml cider vinegar

75ml article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">maple syrup

$\"Maple$

Maple syrup

may-pul sir-rup

The rising spring sap of a number of varieties of maple tree…

small bunch article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">parsley, chopped

$\"Parsley\"$

Parsley

par-slee

One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

", "recipe.method": "Boil the rice in plenty of water, following pack instructions, until cooked. Drain, return to the pot and cover to keep warm.Meanwhile, sprinkle the meat on all sides with the black pepper and some salt. Heat 1 tbsp of the oil in a large frying pan. Sear the meat on both sides until nicely browned. Remove from the pan.Add the remaining oil and the onion to the pan. Cook for 5 mins, then pour in the vinegar and let reduce for 1 min. Stir in the maple syrup, then return the pork to the pan and heat for 5 mins until cooked through. Serve the pork and sauce spooned over the rice and scattered with the parsley." }, "188": { "recipe_image_download.id": 188, "recipe_image_download.ts": "2017-11-23 22:42:33", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "a41035e86c7dd646a7896996892741aa5e4e71d9", "recipe_image_download.size": 24826, "recipe_image_download.path": "/a4/10/35/e8/a41035e86c7dd646a7896996892741aa5e4e71d9.jpg?itok=80EYETkt", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/a4/10/35/e8/a41035e86c7dd646a7896996892741aa5e4e71d9.jpg?itok=80EYETkt", "recipe_image.id": 188, "recipe_image.ts": "2017-09-25 06:03:17", "recipe.id": 194, "recipe.ts": "2018-03-15 02:34:48", "recipe.title": "Grilled mackerel with soy, lime & ginger", "recipe.rating": "7 ratings", "recipe.chef": "By Good Food", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "A nutritious and lean fish supper with fragrant Thai flavours, ready in minutes and packed with vitamins and minerals", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: per serving

kcal587
fat25g
saturates5g
carbs61g
sugars17g
fibre1g
protein33g
salt1.1g

", "recipe.ingredients": "

300g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">mackerel

$\"Mackerel\"$

Mackerel

Mackerel is a firm-fleshed, torpedo-shaped sea fish. Whole mackerel weigh in around 10-12oz (…

100g jasmine article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rice

$\"Rice\"$

Rice

r-eye-s

Rice is a grain, the seed of a type of grass, which is the most widely grown and the most…

4 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">spring onions, sliced

$\"Spring$

Spring onion

sp-ring un-yun

Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

1 red pepper, deseeded and diced

For the marinade

1 tbsp low-sodium article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">soy sauce
$\"Soy$
Soy sauce
soy sor-s
An Asian condiment and ingredient that comes in a variety of of varieties ranging from light to…
juice 1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lime
$\"Lime\"$
Lime
ly-m
The same shape, but smaller than…
small piece fresh article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">ginger, grated
$\"Ginger\"$
Ginger
jin-jer
Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…
1 garlic clove, crushed
2 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">honey
$\"Honey\"$
Honey
huh-nee
Honey is made by bees from the nectar they collect from flowers. Viscous and fragrant, it's…

", "recipe.method": "To make the marinade, mix all the ingredients together and pour over the mackerel. Cover and chill for 30 mins.Heat grill and put the mackerel, skin-side up, on a baking sheet lined with foil. Grill for 5 mins, then turn and baste with remaining marinade. Grill for 5 mins more.Cook the rice following pack instructions, then drain and toss with the spring onions and pepper. Serve with the mackerel." }, "189": { "recipe_image_download.id": 189, "recipe_image_download.ts": "2017-11-23 22:42:34", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "b4d94c0ced9289209220b12353f19df618fc572a", "recipe_image_download.size": 34314, "recipe_image_download.path": "/b4/d9/4c/0c/b4d94c0ced9289209220b12353f19df618fc572a.jpg?itok=_2t15UQI", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/b4/d9/4c/0c/b4d94c0ced9289209220b12353f19df618fc572a.jpg?itok=_2t15UQI", "recipe_image.id": 189, "recipe_image.ts": "2017-09-25 06:03:23", "recipe.id": 195, "recipe.ts": "2018-03-15 02:34:59", "recipe.title": "Pork Milanese with spaghetti", "recipe.rating": "8 ratings", "recipe.chef": "By Good Food", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "20 mins", "recipe.cooking_time": "25 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "This saucy spaghetti with crispy pork on top is a sure-fire hit", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: per serving

kcal597
fat13g
saturates4g
carbs85g
sugars0g
fibre5g
protein40g
salt0g

", "recipe.ingredients": "

1 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

1 garlic clove, crushed

2 x 400g cans chopped tomatoes

2 tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">balsamic vinegar

$\"Balsamic$

Balsamic vinegar

bal-sam-ick vin-ee-gah

True Balsamic vinegar is an artisan product from Modena, in Emilia Romagna, Italy, and is made…

420g pack pork fillet, sliced into 8 medallions

2 tbsp plain flour

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">egg, beaten

$\"Eggs\"$

Egg

egg

The ultimate convenience food, eggs are powerhouses of nutrition, packed with protein and a…

100g fresh breadcrumbs

small bunch article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">basil, chopped

$\"Basil\"$

Basil

ba-zil

Most closely associated with Mediterranean cooking but also very prevalent in Asian food, the…

300g spaghetti

", "recipe.method": "Heat the oil in a pan, then fry the garlic for a few secs. Add the chopped tomatoes and balsamic vinegar and bubble for about 15-20 mins until the sauce is thick.Meanwhile, lay the pork medallions between two layers of cling film and bash with a rolling pin until they are about 1cm thick. Mix the flour with some seasoning in one bowl, put the egg in another and the breadcrumbs in a third. Dip the pork in the flour, then the egg, then the breadcrumbs. Heat a grill to hot, then cook the pork for 3 mins on each side, until golden and cooked through. Keep warm.Cook the pasta following pack instructions. Stir through the tomato sauce and the chopped basil, divide the pasta between 4 plates, put the crispy pork on top and eat immediately." }, "190": { "recipe_image_download.id": 190, "recipe_image_download.ts": "2017-11-23 22:42:34", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "5436c6f7c4ec5121d2b7e2b7d737d7e1cf201994", "recipe_image_download.size": 42455, "recipe_image_download.path": "/54/36/c6/f7/5436c6f7c4ec5121d2b7e2b7d737d7e1cf201994.jpg?itok=_o7CIbmV", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/54/36/c6/f7/5436c6f7c4ec5121d2b7e2b7d737d7e1cf201994.jpg?itok=_o7CIbmV", "recipe_image.id": 190, "recipe_image.ts": "2017-09-25 06:03:29", "recipe.id": 196, "recipe.ts": "2018-03-15 02:34:59", "recipe.title": "Green club sandwich", "recipe.rating": "11 ratings", "recipe.chef": "By Good Food", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Makes 1, easily doubled", "recipe.recipe_header_description": "This healthy sandwich is packed full of goodness to keep you going until dinner", "recipe.recipe_header_additional": "HealthyVegetarian", "recipe.nutrition": "Nutrition: per serving

kcal583
fat35g
saturates5g
carbs53g
sugars4g
fibre12g
protein18g
salt1.27g

", "recipe.ingredients": "

3 slices wholegrain or rye toast

3 tbsp ready-made article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">houmous

$\"Houmous$

Houmous

hoom-iss, hum-iss

A staple of Middle Eastern diets, this is a purée of cooked chickpeas, flavoured with tahini (a…

1 small article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">avocado (100g), stoned and sliced

$\"Avocado\"$

Avocado

av-oh-car-doh

Although it's technically a fruit, the mild-flavoured avocado is used as a vegetable. Native…

1 handful article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rocket leaves

$\"Rocket\"$

Rocket

roh-ket

Rocket is a very 'English' leaf, and has been used in salads since Elizabethan times. It…

8-12 cherry tomatoes, sliced

", "recipe.method": "Toast the bread and spread houmous evenly over one side of each slice. On one slice of bread, lay half the avocado, rocket and tomato. Season with pepper, then cover with another slice.Pile on the rest of the avocado, rocket and tomato, season again and top with the third slice." }, "191": { "recipe_image_download.id": 191, "recipe_image_download.ts": "2017-11-23 22:42:37", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "7e6b4b5b9040514f5a541b35d408be91eacde9e1", "recipe_image_download.size": 44498, "recipe_image_download.path": "/7e/6b/4b/5b/7e6b4b5b9040514f5a541b35d408be91eacde9e1.jpg?itok=2ABXv3rY", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/7e/6b/4b/5b/7e6b4b5b9040514f5a541b35d408be91eacde9e1.jpg?itok=2ABXv3rY", "recipe_image.id": 191, "recipe_image.ts": "2017-09-25 06:03:35", "recipe.id": 197, "recipe.ts": "2018-03-15 02:35:00", "recipe.title": "Griddled tuna with bean & tomato salad", "recipe.rating": "3 ratings", "recipe.chef": "By Good Food", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "", "recipe.cooking_time": "", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "The fresh tuna in this dish has a lovely meaty texture that's even better when marinated before cooking", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: per serving

kcal565
fat26g
saturates5g
carbs30g
sugars2g
fibre9g
protein54g
salt0.67g

", "recipe.ingredients": "

2 fresh article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">tuna steaks, about 175g/6oz each

$\"Tuna\"$

Tuna

tune-ah

A member of the mackerel family, tuna are mainly found in the world's warmer oceans. They…

1 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

1 tbsp lemon juice

1 large garlic clove, crushed

1 tbsp chopped article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rosemary leaves

$\"Rosemary\"$

Rosemary

rose-mar-ee

Rosemary's intense, fragrant aroma has traditionally been paired with lamb, chicken and game…

For the salad

410g can article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">cannellini bean, drained and rinsed
$\"Cannellini$
Cannellini bean
can-a-leen-ee been
Slightly kidney-shaped with squarish ends, cannellini beans are from Italy and are creamy white…
8 cherry tomatoes, quartered
½ small red onion, thinly sliced
50g bag article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rocket
$\"Rocket\"$
Rocket
roh-ket
Rocket is a very 'English' leaf, and has been used in salads since Elizabethan times. It…
2 tbsp extra-virgin olive oil
1 tbsp lemon juice
1 tsp wholegrain article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">mustard
$\"Mustard\"$
Mustard
muss-tard
A condiment made by mixing the ground seeds of the mustard plant with a combination of…
1 tsp clear honey

", "recipe.method": "Put the tuna in a shallow dish, drizzle over the oil and lemon juice, scatter over the garlic and rosemary. Turn the tuna so it’s well coated. Cover and put in the fridge for 30 minutes (you can leave it for longer if convenient).Tip the beans into a large bowl. Toss in the tomatoes, onion and rocket. Put the oil, lemon juice, mustard, honey and salt and pepper in a screw top jar. Seal and put aside.Heat a cast iron ridged grill pan or frying pan until very hot. Cook the tuna on a moderately high heat for 2 minutes each side – don’t overcook or it will be dry.Shake the dressing. Pour over the salad. Mix. Serve the salad with the tuna on top." }, "192": { "recipe_image_download.id": 192, "recipe_image_download.ts": "2017-11-23 22:42:38", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "0ebeac758b08d08fe388524ef3a2ecd7ff068daa", "recipe_image_download.size": 52227, "recipe_image_download.path": "/0e/be/ac/75/0ebeac758b08d08fe388524ef3a2ecd7ff068daa.jpg?itok=Kn0Pcida", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/0e/be/ac/75/0ebeac758b08d08fe388524ef3a2ecd7ff068daa.jpg?itok=Kn0Pcida", "recipe_image.id": 192, "recipe_image.ts": "2017-09-25 06:03:38", "recipe.id": 198, "recipe.ts": "2018-03-15 02:35:11", "recipe.title": "Spaghetti with prawns, chilli & rocket", "recipe.rating": "14 ratings", "recipe.chef": "By John Torode", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "5 mins", "recipe.cooking_time": "15 mins - 20 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "A fresh, summery spaghetti dish packed full of seafood and spice", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: per serving

kcal591
fat25g
saturates4g
carbs75g
sugars0g
fibre3g
protein21g
salt0.26g

", "recipe.ingredients": "

400g spaghetti

2 long red article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">chillies

$\"Chillies\"$

Chilli

chill-ee

Part of the capsicum family, chillies come in scores of varieties and colours (from green…

100ml extra-virgin olive oil, plus extra

200g bag frozen, shelled cooked article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">prawn, defrosted

$\"Prawn\"$

Prawn

praw-n

There are thousands of different species of prawn, but tiger, king and North Atlantic are the…

2x50g bags wild article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">rocket

$\"Rocket\"$

Rocket

roh-ket

Rocket is a very 'English' leaf, and has been used in salads since Elizabethan times. It…

", "recipe.method": "Cook the spaghetti in boiling salted water according to pack instructions.While the spaghetti is cooking, split the chillies down the centre lengthways. Using a teaspoon and starting at the top, scoop the seeds from the flesh - add these if you like your food hot. Using a sharp knife, cut the chillies in thin strips, bundle them together and cut across to make squares.Drain the spaghetti, toss with a drizzling of olive oil and set aside. Heat the oil in a deep frying pan or sauté pan over a high heat and add the prawns. Stir in the chillies, season, then add the spaghetti. Remove from the heat, fold through the rocket and stir." }, "193": { "recipe_image_download.id": 193, "recipe_image_download.ts": "2017-11-23 22:42:40", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "739b767acf5d071698bb11d34e81a5cbc9cd0fb9", "recipe_image_download.size": 40151, "recipe_image_download.path": "/73/9b/76/7a/739b767acf5d071698bb11d34e81a5cbc9cd0fb9.jpg?itok=o_1QmHhl", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/73/9b/76/7a/739b767acf5d071698bb11d34e81a5cbc9cd0fb9.jpg?itok=o_1QmHhl", "recipe_image.id": 193, "recipe_image.ts": "2017-09-25 06:03:41", "recipe.id": 199, "recipe.ts": "2018-03-15 02:35:22", "recipe.title": "Spicy salmon & lentils", "recipe.rating": "32 ratings", "recipe.chef": "By Good Food", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "", "recipe.cooking_time": "", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "This dish is easy to cook but still packed full of flavour.", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: per serving

kcal600
fat38g
saturates7g
carbs20g
sugars0g
fibre4g
protein46g
salt2.35g

", "recipe.ingredients": "

2 tsp curry paste

410g can green article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lentils, drained and rinsed

$\"Lentils\"$

Lentils

len-til

The lentil plant (Lens Culinaris) originates from Asia and North Africa and is one of our oldest…

2 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">salmon fillets, about 175g/6oz each

$\"Salmon\"$

Salmon

sam-on

With its delicate, sweet flesh and wide availability, salmon is one of the most popular fish.…

3 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

juice of 1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lemon

$\"Lemon\"$

Lemon

le-mon

Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

2 large handfuls baby article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">spinach

$\"Spinach\"$

Spinach

spin-atch

Used in almost every cuisine across the world, spinach is an enormously popular green vegetable…

", "recipe.method": "Heat a large, lidded shallow pan over a medium heat. Tip in the curry paste and fry briefly, stirring constantly, until sizzling and aromatic. Add the lentils with about quarter of a can of water and season. Heat until simmering then lay salmon on top, skin side up.Cover and leave salmon to cook for 6-8 minutes until it feels firm when prodded.While salmon is cooking, make the dressing. Mix together the olive oil and lemon juice and season well. When salmon is cooked lift it out of the pan with a fish slice and set aside. Turn the heat up, stir in the spinach and a third of the dressing and cook until the spinach has just wilted. Spoon the lentils and spinach onto two plates then sit the salmon on top. Drizzle over the remaining dressing and serve." }, "194": { "recipe_image_download.id": 194, "recipe_image_download.ts": "2017-11-23 22:42:42", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "6f6ea14f0b9549ed4f50e965ec9c30e2354f4b8c", "recipe_image_download.size": 39646, "recipe_image_download.path": "/6f/6e/a1/4f/6f6ea14f0b9549ed4f50e965ec9c30e2354f4b8c.jpg?itok=nVb_L_xZ", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/6f/6e/a1/4f/6f6ea14f0b9549ed4f50e965ec9c30e2354f4b8c.jpg?itok=nVb_L_xZ", "recipe_image.id": 194, "recipe_image.ts": "2017-09-25 06:03:44", "recipe.id": 200, "recipe.ts": "2018-03-15 02:35:24", "recipe.title": "Tangy trout with a simple garden salad", "recipe.rating": "2 ratings", "recipe.chef": "By Barney Desmazery", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "", "recipe.cooking_time": "", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 1", "recipe.recipe_header_description": "This tasty and versatile fish gets a lemony makeover and makes a great treat for one", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition:

kcal583
fat40g
saturates8g
carbs6g
sugars0g
fibre2g
protein50g
salt0.34g

", "recipe.ingredients": "

1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lemon

$\"Lemon\"$

Lemon

le-mon

Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

a small bunch of dill, half chopped, half left as sprigs

1 rainbow article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">trout, gutted and washed, weighing about 350g/12oz

$\"Trout\"$

Trout

trowt

Freshwater trout:

Farmed rainbow trout has pretty, spotty skin…

2 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil, plus a little extra for greasing

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

2 tbsp Greek yogurt

½ garlic clove

4 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">runner beans, stringed and thinly sliced diagonally

$\"Runner$

Runner bean

Run-ner beens

Runner beans have been growing in South America for over 2,000 years, and are a popular garden…

3 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">radishes, sliced into thin rounds

$\"Radish\"$

Radish

rad-ish

The root of a member of the mustard family, radishes have a peppery flavour and a crisp, crunchy…

", "recipe.method": "Preheat the oven to 200C/gas 6/fan 180C. Slice half the lemon and stuff the slices, with the sprigs of dill, into the cavity of the trout. Lay the fish on an oiled baking sheet and make 4 diagonal slashes on one side about 4cm long. Drizzle 1 tbsp of olive oil over the fish, season liberally and bake for 15 minutes.Put the kettle on to boil, then stir the chopped dill into the yogurt with a squeeze of lemon and some salt and pepper, and set aside. Sprinkle salt on the cut side of the garlic clove and rub it on the inside of a small bowl – this is a good way of getting garlic flavour into food without it being too strong. Empty the boiling water from the kettle into a small saucepan, bring to the boil and cook the runner beans for 3-4 minutes until cooked but still slightly crunchy. Drain the beans and toss them in the garlicky bowl with the radishes and remaining oil.Serve the fish with the warm beans and the yogurt sauce. Trim the remaining lemon into a wedge to squeeze over the trout and the salad." }, "195": { "recipe_image_download.id": 195, "recipe_image_download.ts": "2017-11-23 22:42:43", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "159415ca18d659266d194dd0880cd49f033fb33e", "recipe_image_download.size": 50805, "recipe_image_download.path": "/15/94/15/ca/159415ca18d659266d194dd0880cd49f033fb33e.jpg?itok=SHmSjftT", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/15/94/15/ca/159415ca18d659266d194dd0880cd49f033fb33e.jpg?itok=SHmSjftT", "recipe_image.id": 195, "recipe_image.ts": "2017-09-25 06:03:46", "recipe.id": 201, "recipe.ts": "2018-03-15 02:35:26", "recipe.title": "One-pan salmon with roast asparagus", "recipe.rating": "266 ratings", "recipe.chef": "By Barney Desmazery", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "20 mins", "recipe.cooking_time": "1 min", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "For an easy side dish to complement a spring roast, just cook this recipe without the salmon", "recipe.recipe_header_additional": "Easily doubled / halved", "recipe.nutrition": "Nutrition: per serving

kcal483
fat25g
saturates4g
carbs34g
sugars6g
fibre3g
protein33g
salt0.24g

", "recipe.ingredients": "

400g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">new potato, halved if large

$\"New$

New potatoes

n-ew po-tate-oes

New potatoes have thin, wispy skins and a crisp, waxy texture. They are young potatoes and…

2 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

8 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">asparagus spears, trimmed and halved

$\"Asparagus\"$

Asparagus

a-spa-ra-gus

Labour-intensive to grow, asparagus are the young shoots of a cultivated lily plant. They're…

2 handfuls cherry tomatoes

1 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">balsamic vinegar

$\"Balsamic$

Balsamic vinegar

bal-sam-ick vin-ee-gah

True Balsamic vinegar is an artisan product from Modena, in Emilia Romagna, Italy, and is made…

2 salmon fillets, about 140g/5oz each

handful basil leaves

", "recipe.method": "Heat oven to 220C/fan 200C/gas 7. Tip the potatoes and 1 tbsp of olive oil into an ovenproof dish, then roast the potatoes for 20 mins until starting to brown. Toss the asparagus in with the potatoes, then return to the oven for 15 mins.Throw in the cherry tomatoes and vinegar and nestle the salmon amongst the vegetables. Drizzle with the remaining oil and return to the oven for a final 10-15 mins until the salmon is cooked. Scatter over the basil leaves and serve everything scooped straight from the dish." }, "196": { "recipe_image_download.id": 196, "recipe_image_download.ts": "2017-11-23 22:42:59", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "5c8fd8c5f80091185f18905ef0b1f7222b5d6f70", "recipe_image_download.size": 30041, "recipe_image_download.path": "/5c/8f/d8/c5/5c8fd8c5f80091185f18905ef0b1f7222b5d6f70.jpg?itok=pnLXWqFK", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/5c/8f/d8/c5/5c8fd8c5f80091185f18905ef0b1f7222b5d6f70.jpg?itok=pnLXWqFK", "recipe_image.id": 196, "recipe_image.ts": "2017-09-25 06:03:49", "recipe.id": 202, "recipe.ts": "2018-03-15 02:35:36", "recipe.title": "Salmon & spinach with tartare cream", "recipe.rating": "114 ratings", "recipe.chef": "By Good Food", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "5 mins", "recipe.cooking_time": "10 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "Ever-versatile salmon is as popular on our shopping lists as chicken. Make the most of it with this impressive recipe", "recipe.recipe_header_additional": "Easily doubled / halved", "recipe.nutrition": "Nutrition: per serving

kcal321
fat20g
saturates5g
carbs3g
sugars3g
fibre3g
protein32g
salt0.77g

", "recipe.ingredients": "

1 tsp sunflower or vegetable oil

2 skinless salmon fillets

250g bag article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">spinach

$\"Spinach\"$

Spinach

spin-atch

Used in almost every cuisine across the world, spinach is an enormously popular green vegetable…

2 tbsp reduced-fat crème fraîche

juice ½ article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lemon

$\"Lemon\"$

Lemon

le-mon

Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

1 tsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">caper, drained

$\"Capers\"$

Capers

kay-per

Capers are the small flower buds of the Capparis shrub, which grows in the Mediterranean. As…

2 tbsp flat-leaf parsley, chopped

article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lemon wedges, to serve

$\"Lemon\"$

Lemon

le-mon

Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

", "recipe.method": "Heat the oil in a pan, season the salmon on both sides, then fry for 4 mins each side until golden and the flesh flakes easily. Leave to rest on a plate while you cook the spinach.Tip the leaves into the hot pan, season well, then cover and leave to wilt for 1 min, stirring once or twice. Spoon the spinach onto plates, then top with the salmon. Gently heat the crème fraîche in the pan with a squeeze of the lemon juice, the capers and parsley, then season to taste. Be careful not to let it boil. Spoon the sauce over the fish, then serve with lemon wedges." }, "197": { "recipe_image_download.id": 197, "recipe_image_download.ts": "2017-11-23 22:42:59", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "1b28778723590fa16ffc0848117a0d2e935da283", "recipe_image_download.size": 34000, "recipe_image_download.path": "/1b/28/77/87/1b28778723590fa16ffc0848117a0d2e935da283.jpg?itok=XttpKu9H", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/1b/28/77/87/1b28778723590fa16ffc0848117a0d2e935da283.jpg?itok=XttpKu9H", "recipe_image.id": 197, "recipe_image.ts": "2017-09-25 06:03:55", "recipe.id": 203, "recipe.ts": "2018-03-15 02:35:43", "recipe.title": "Basque-style salmon stew", "recipe.rating": "42 ratings", "recipe.chef": "By Good Food", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "10 mins", "recipe.cooking_time": "25 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 4", "recipe.recipe_header_description": "Heart-healthy salmon tops this simple one-pot which will help towards your five-a-day", "recipe.recipe_header_additional": "Healthy", "recipe.nutrition": "Nutrition: per serving

kcal414
fat19g
saturates4g
carbs29g
sugars11g
fibre5g
protein33g
salt0.33g

", "recipe.ingredients": "

1 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

3 mixed article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">peppers, deseeded and sliced

$\"Peppers\"$

Pepper

pep-iz

Also known as capsicums, bell peppers, sweet peppers or by their colours, for example red and…

1 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">onion, thinly sliced

$\"Onion\"$

Onion

un-yun

Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

400g baby article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">potatoes, unpeeled and halved

$\"Potato\"$

Potato

po-tate-oh

The world's favourite root vegetable, the potato comes in innumerable varieties. A member of…

2 tsp smoked paprika

2 garlic cloves, sliced

2 tsp dried article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">thyme

Thyme

This popular herb grows in Europe, especially the Mediterranean, and is a member of the mint…

400g can chopped tomatoes

4 salmon fillets

1 tbsp chopped article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">parsley, to serve (optional)

$\"Parsley\"$

Parsley

par-slee

One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

", "recipe.method": "Heat the oil in a large pan and add the peppers, onion and potatoes. Cook, stirring regularly for 5-8 mins until golden. Then add the paprika, garlic, thyme and tomatoes. Bring to the boil, stir and cover, then turn down heat and simmer for 12 mins. Add a splash of water if the sauce becomes too thick.Season the stew and lay the salmon on top, skin side down. Place the lid back on and simmer for another 8 mins until the salmon is cooked through. Scatter with parsley, if you like, and serve." }, "198": { "recipe_image_download.id": 198, "recipe_image_download.ts": "2017-11-23 22:43:01", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "a7f7849230390903d9e6180ef6b59fc136a1a425", "recipe_image_download.size": 43071, "recipe_image_download.path": "/a7/f7/84/92/a7f7849230390903d9e6180ef6b59fc136a1a425.jpg?itok=rk_Ua6al", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/a7/f7/84/92/a7f7849230390903d9e6180ef6b59fc136a1a425.jpg?itok=rk_Ua6al", "recipe_image.id": 198, "recipe_image.ts": "2017-09-25 06:04:01", "recipe.id": 204, "recipe.ts": "2018-03-15 02:35:52", "recipe.title": "Sardines & watercress on toast", "recipe.rating": "3 ratings", "recipe.chef": "By CJ Jackson", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "5 mins - 10 mins", "recipe.cooking_time": "", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 1", "recipe.recipe_header_description": "A low-fat lunch that's high in omega 3. You could use any oily fish if you don't have sardines", "recipe.recipe_header_additional": "", "recipe.nutrition": "Nutrition: per serving

kcal202
fat6g
saturates1g
carbs23g
sugars0g
fibre3g
protein15g
salt0.85g

", "recipe.ingredients": "

slice granary bread

garlic clove, halved

vine-ripened article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">tomato, thinly sliced

$\"Tomato\"$

Tomato

toe-mart-oh

A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…

½ x 115g can Portugese article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">sardine in spring water, drained

$\"Sardine\"$

Sardine

sar-deen

Sardines are named after the island of Sardinia, where they were once found in abundance. Found…

handful of organic article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">watercress or wild rocket

$\"Watercress\"$

Watercress

wort-er-cress

With deep green leaves, and crisp, paler stems, watercress is related to mustard and is one of…

splash of article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">balsamic vinegar

$\"Balsamic$

Balsamic vinegar

bal-sam-ick vin-ee-gah

True Balsamic vinegar is an artisan product from Modena, in Emilia Romagna, Italy, and is made…

", "recipe.method": "Lightly toast the bread. Rub the cut side of the garlic over the surface of the toast and arrange the tomato slices on top. Add seasoning if you want to.Break up the sardines with a fork and arrange on top. Pile on the watercress and drizzle with balsamic vinegar." }, "199": { "recipe_image_download.id": 199, "recipe_image_download.ts": "2017-11-23 22:43:02", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "9f6a2fd5cd4dee66b5f89e1f20ddf83a4da09115", "recipe_image_download.size": 38230, "recipe_image_download.path": "/9f/6a/2f/d5/9f6a2fd5cd4dee66b5f89e1f20ddf83a4da09115.jpg?itok=PaPF_dBm", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/9f/6a/2f/d5/9f6a2fd5cd4dee66b5f89e1f20ddf83a4da09115.jpg?itok=PaPF_dBm", "recipe_image.id": 199, "recipe_image.ts": "2017-09-25 06:04:03", "recipe.id": 205, "recipe.ts": "2018-03-15 02:35:56", "recipe.title": "Salsa spaghetti with sardines", "recipe.rating": "11 ratings", "recipe.chef": "By Sara Buenfeld", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "15 mins", "recipe.cooking_time": "15 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Serves 2", "recipe.recipe_header_description": "Storecupboard canned fish is a convenient source of omega-3 oils. Serve with wholewheat pasta, tomatoes, olives, onions and chilli", "recipe.recipe_header_additional": "", "recipe.nutrition": "Nutrition: per serving

kcal442
fat16g
saturates3g
carbs43g
sugars10g
fibre7g
protein31g
salt1.7g

", "recipe.ingredients": "

100g wholewheat spaghetti

2 large ripe article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">tomatoes, finely chopped

$\"Tomato\"$

Tomato

toe-mart-oh

A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…

1 red onion, very finely chopped

15g pitted black Kalamata olive, quartered

½ tsp finely chopped red chilli

zest and juice ½ article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lemon, to taste

$\"Lemon\"$

Lemon

le-mon

Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

4 tbsp shredded article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">basil or 1 tsp chopped fresh oregano

$\"Basil\"$

Basil

ba-zil

Most closely associated with Mediterranean cooking but also very prevalent in Asian food, the…

2 x 120g cans article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">sardines in olive oil, drained, oil reserved (optional)

$\"Sardine\"$

Sardine

sar-deen

Sardines are named after the island of Sardinia, where they were once found in abundance. Found…

", "recipe.method": "Boil the spaghetti following pack instructions. Meanwhile, mix the tomatoes with the onion, olives, chilli, lemon zest and basil or oregano. Heat the sardines either in the microwave or in a pan.Drain the pasta, return to the pan and toss well with the tomato mixture. Add the sardines in chunky pieces. Season with lemon juice, pepper, and a little oil from the can, if you like." }, "200": { "recipe_image_download.id": 200, "recipe_image_download.ts": "2017-11-23 22:43:03", "recipe_image_download.source_content_type": "image/jpeg", "recipe_image_download.hash_file_content": "23369550a62a9e04f7a7a81e3616c670d3068722", "recipe_image_download.size": 51586, "recipe_image_download.path": "/23/36/95/50/23369550a62a9e04f7a7a81e3616c670d3068722.jpg?itok=2n6HP96n", "recipe_image_download.title": "", "recipe_image_download.access": "https://songer.datasn.com/data/api/v1/u_bc75445a318997106583/recipe_4/by_table/recipe_image_download_access/23/36/95/50/23369550a62a9e04f7a7a81e3616c670d3068722.jpg?itok=2n6HP96n", "recipe_image.id": 200, "recipe_image.ts": "2017-09-25 06:04:06", "recipe.id": 206, "recipe.ts": "2018-03-15 02:36:06", "recipe.title": "Spiced lamb kebabs with pea & herb couscous", "recipe.rating": "1 ratings", "recipe.chef": "By Angela Boggiano", "recipe.recipe_header_magazine": "Magazine subscription – 5 issues for £5", "recipe.prep_time": "20 mins", "recipe.cooking_time": "20 mins", "recipe.recipe_details": "Easy", "recipe.recipe_yield": "Makes 6 skewers, 2 per adult, 1 per child", "recipe.recipe_header_description": "These peppery paprika lamb skewers are barbecue friendly. Serve with a vegetable couscous flavoured with mint and coriander", "recipe.recipe_header_additional": "", "recipe.nutrition": "Nutrition: per serving

kcal466
fat23g
saturates8g
carbs35g
sugars9g
fibre7g
protein28g
salt0.8g

", "recipe.ingredients": "

400g lean article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lamb shoulder, cut into 3cm cubes

$\"Lamb\"$

Lamb

laam

A lamb is a sheep that is under one year old, and is known for its delicate flavour and tender…

1 tsp ground cumin

½ tsp cayenne pepper

1 tsp sweet smoked paprika

1 tbsp article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">olive oil

$\"olive$

Olive oil

ol-iv oyl

Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

24 cherry tomatoes

140g article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">couscous

$\"Couscous\"$

Couscous

koos-koos

Consisting of many tiny granules made from steamed and dried durum wheat, couscous has become a…

400ml hot vegetable stock

140g frozen pea

1 large article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">carrot, coarsely grated

$\"Carrot\"$

Carrot

ka-rot

The carrot, with its distinctive bright orange colour, is one of the most versatile root…

small pack coriander, chopped

small pack article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">mint, chopped

$\"Mint\"$

Mint

mi-nt

There are several types of mint, each with its own subtle difference in flavour and appearance.…

juice 1 article\" data-tooltip-width=\"350\" data-tooltip-hide-delay=\"200\" data-tooltip-flyout=\"true\">lemon

$\"Lemon\"$

Lemon

le-mon

Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

2 tbsp extra virgin olive oil

", "recipe.method": "Soak 6 wooden skewers in water for 30 mins (this prevents them burning when cooking on the griddle or barbecue). Put the lamb cubes in a large bowl with the spices and olive oil. Toss everything together well and season.Thread a piece of lamb onto a skewer, followed by a cherry tomato. Repeat, adding about 4 pieces of lamb and 4 cherry tomatoes to each skewer, until all are used up.Meanwhile, put the couscous in a large bowl, pour over the hot vegetable stock and add the peas. Stir, then cover with cling film and leave to soak, about 5 mins.Heat a griddle pan. When all the liquid has soaked into the couscous, gently fluff up the grains using a fork, and stir in the carrot, herbs, lemon juice and olive oil. Mix everything together well, season and set aside.Place the skewers on the hot griddle pan and cook for 5-6 mins, then turn and cook for a further 5-6 mins until the meat and tomatoes are charred and cooked through. Serve the skewers with the couscous." } } } }

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