BBC Good Food ME|November 2019
One-pan cod, chorizo & chickpeas
SERVES 4 PREP 15 mins COOK 15 mins EASY
13cm piece chorizo, halved lengthways and sliced into thick half-moons
2 garlic cloves, crushed a good pinch of dried oregano
1 tsp rose harissa paste, plus a little extra for serving
400g can chickpeas, drained and rinsed
400g can chopped tomatoes
½ tsp sugar
4 x fillets of cod (total weight approximately 550g) olive oil 100g samphire (optional)
yogurt bread, for mopping up the sauce
1 Cook the chorizo in a frying pan (preferably one with a lid) for 2-3 mins over a medium heat until the oil begins to run. Add the garlic and oregano and stir for 1 min. Add the harissa paste, chickpeas, tomatoes and sugar, and season well. Bring to the boil and simmer gently for 5 mins.
2 Cut the fish fillets into halves or thirds, depending on their size, and tuck the thinner ends under to make them an even thickness. Sit the fish on top of the chickpea mixture in one layer. Sprinkle with a little salt and olive oil, cover with the lid or some foil, bring back to the boil and simmer for 5-7 mins, or until the fish has turned opaque and is just cooked. 3 Meanwhile, if using, cook the samphire for 3 mins in boiling water and drain. Remove the lid from the fish, add dollops of yogurt and swirl a little harissa into it. Top with the samphire, if using, and serve straight from the pan, with bread to mop up the juices.
GOOD TO KNOW 2 of 5-a-day • gluten-free
PER SERVING 403 kcals • fat 19g • saturates 6g • carbs 15g • sugars 5g • fibre 5g • protein 40g • salt 1.9g
Turkish lamb meatballs with bulgur pilaf
SERVES 4 (makes 14-16 meatballs) PREP 25 mins COOK 30 mins EASY
500g lean lamb mince
1 garlic clove, crushed
5 spring onions chopped
2 tsp ground coriander
1 tsp ground cumin
½ tsp ground cinnamon a pinch of chilli powder
1 tsp finely grated ginger (or ready-prepared from a jar)
1 tbsp chopped mint, plus a little extra to serve
1 tbsp chopped parsley
1 egg, beaten, to bind vegetable oil
For the sauce
400g can chopped tomatoes
1/2 tsp ground cinnamon a pinch of sugar
For the pilaf
200g bulgur wheat
1 tsp ground cumin a bunch of dill, chopped (optional)
1 Mix all the meatball ingredients, except the egg and vegetable oil, with some seasoning – using your hands is best! Add a little egg just to bind the mixture – you may not need it all; be careful not to make it too wet. With wet hands, shape into 14-16 balls the size of golf balls.
2 Heat a little oil in a sauté or frying pan and add the meatballs. Fry, turning, until golden brown all over. Pour off all but 1 tbsp of fat. Add all the sauce ingredients, rinse out the tomato can with a little water and add, then cover and simmer for 10-15 mins, turning the meatballs once. Remove the lid and simmer briskly for 4-6 mins more to thicken the sauce, if needed.
3 Meanwhile, for the pilaf, melt the butter in a lidded saucepan. Add the orzo and stir over the heat for a few mins until golden brown. Add the bulgur wheat and continue to stir for a further 2 mins. Stir in the cumin, salt and pepper.
4 Add 425ml water to the pilaf, bring to the boil, cover and cook on the lowest heat for 10 mins until all the liquid has been absorbed. Remove from the heat and take off the lid, cover with a tea towel or cloth, replace the lid and leave to steam for 10 mins. Fluff up with a fork, check the seasoning and add the dill, if using.
GOOD TO KNOW fibre • iron • 1 of 5-a-day
PER SERVING 613 kcals • fat 31g • saturates 13g • carbs 40g • sugars 5g • fibre 12g • protein 37g • salt 0.5g
Bang bang chicken
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