One list, 5 meals: Bulgur wheat with roast vegetables and chicken

4 chicken breasts, cut into thirds

1 red pepper, de-seeded and sliced

1 courgette, sliced into chunks

 

 

1 red onion, sliced

olive oil

30g of bulgur wheat

zest of a lemon and half of the juice

50 mls of stock, boiling

3 spring onions, finely diced

a bunch of parsley, chopped

a bunch of mint, chopped

a handful of semi-sun-dried tomatoes, chopped

Toss the chicken, red pepper slices, courgettes, and red onion in some oil and seasoning. Place in an ovenproof dish and roast in the oven until the chicken is cooked through and the vegetables have softened. It will take about 30 minutes.

In the meantime, soak the bulgur wheat in the stock and lemon juice until it has softened. You can fluff it up with a fork, and taste and season it. Stir through the lemon zest, spring onions, parsley, mint, and semi-sun-dried tomatoes.

Serve a scoop of the bulgur wheat with the veg and chicken on top. Drizzle any juices from the pan over the dish.

Red pepper spaghetti with toasted pine-nuts

Spaghetti for 4

4 red peppers, deseeded and sliced

a dash of olive oil

4 cloves of garlic finely chopped

100 mls of white wine

1 tbs of tomato puree

150 mls of creme fraiche

a large handful of pine-nuts, toasted and roughly chopped

a bunch of parsley, chopped

Put the spaghetti on to cook in lightly-salted boiling water and drain when cooked.

Toss the peppers and garlic in a little olive oil in an oven proof dish. Season and add the wine. Place in a medium oven until the peppers have completely softened.

Keep a handful of the peppers aside. Add the tomato purée and creme fraiche to the rest and blitz with a soup gun until you have a smooth paste. Taste and season.

Toss the drained pasta in the sauce. Stir through the cooked peppers. Top with pine-nuts and parsley.

Mackerel with tomatoes and green salad

8 tomatoes

1 tbs of olive oil

1/2 tsp of chilli powder

a bunch of thyme, pulled from the stalk and chopped

2 cloves of garlic, crushed

2 tbs of cider vinegar

2 tsp of honey

8 mackerel fillets

mixed green leaves for four

1 tbs of dressing

Place the tomatoes in an oven-proof dish and toss through half of the olive oil, the chilli powder, thyme, garlic, vinegar, and honey. Season and place in a low oven for 25 minutes.

Stir gently a few times and cook until the tomatoes are completely soft.

Rub the rest of the oil on the mackerel and season. Place under a medium grill, skin side up. They should take less than 10 minutes to cook, depending on the size. Turn once after five minutes and keep an eye until they are done.

Toss the leaves in the dressing and add some nuts to the salad if you wish. Serve the salad alongside the mackerel and roasted tomatoes.

Raw vegetable salad with an Asian dressing

One list, 5 meals: Bulgur wheat with roast vegetables and chicken

1 1/2 tbs of lime juice

5 tbs of light soya sauce

2 tsp of honey

a bunch of mint leaves, roughly chopped

a bunch of coriander leaves, roughly chopped

1/2 a small cucumber, julienned

1 small courgette, julienned

2 carrots, julienned

1/2 red chilli, very thinly sliced

4 darnes of salmon

a dash of sesame oil

To julienne vegetables simply means to cut them into thin matchsticks. Various kitchen devices often have an attachment to do this.

Blitz the lime juice, soya, honey, and the herbs until you have a smooth paste.

Toss the vegetables in the dressing and set aside to let the flavours blend.

Rub the salmon fillets with sesame oil and grill until cooked through. Serve the salmon with the salad.

Caramelised onion and goats cheese tart

One list, 5 meals: Bulgur wheat with roast vegetables and chicken

A large knob of butter

8 onions, sliced very finely

1 tsp of ground cinnamon

3 tbs of white wine

50g of light brown sugar

a handful of sage chopped

375g of puff pastry sheet

200g of goats cheese

Melt the butter in a pan and add the onions. Cover and leave on a low heat for about 15 minutes, stirring every now and then. The onions should be completely translucent. Add the wine, cinnamon, sugar and sage and leave to bubble away for a further five minutes. Once it is cool enough to taste season it.

Heat your oven to 220C degrees.

Unroll the pastry so it fits nicely into a 9-inch round cake tin. I put a layer of greaseproof paper on the base of the tin to make for easy removal. A spring form or loose base tin are best. Prick the pasty all over with a fork. Spread the onion mixture on top, leaving a border of about one inch around the edges.

Bake for 15 minutes until the pastry is starting to turn golden. Remove and add the goats cheese and return to the oven for about five minutes until the pastry is risen and crisp.


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