Recipes using canned food
Griddled Chicken Thigh with Cannellini Beans, Savoy Cabbage & Pancetta (pictured above)
Serves: 2Preparation Time: 10 minutes
Cooking Time: 25 minutes
Ingredients
2 - 4 Chicken Thighs, skin on
75g pancetta or smoked streaky bacon, diced
150ml chicken stock, or water
½ small savoy cabbage, shredded
400g can of cannellini beans, rinsed and drained
Method
• Preheat oven to fan 180°C, conventional 200°C, gas 6.
• Heat a griddle pan or frying pan until hot and then place chicken thighs fat side down and allow to cook for 3-4 minutes until the skin is crisp and golden.
• Turn chicken thighs over and cook for a further 3-4 minutes on the underside.
• Place chicken thighs in an ovenproof dish and place in the oven to continue cooking for 10 - 15 minutes.
• Meanwhile, heat a large frying pan until hot and then sauté the pancetta for 2-3 minutes until crispy. Remove from pan with a slotted spoon and set aside. Drain off any excess oil from the pan.
• Add stock to the pan, bring to the boil and then plunge shredded cabbage into the pan. Stir-fry for 3-4 minutes until tender and the stock has evaporated.
• Add cannellini beans to the pan and cooked pancetta. Allow ingredients to warm through together stirring continuously for 2-3 minutes and then serve with the chicken.
Hints and Tips
Alternatively use chicken or duck breast and adjust cooking times accordingly.
Nutrition Information (per serving)
Calories: 390
Protein: 31g
Carbs: 23.0g
Sugars: 4.0g
Fat: 18.0g
Sat Fat: 6.0g
Fibre: 3.0g
Sodium: 561mg
Quorne Tagine
Serves: 4Preparation Time: 10 minutes
Cooking Time: 25 minutes
Ingredients
2 tbsp olive oil
1 large onion, diced
2 cloves garlic, crushed
350g butternut squash, diced
1 tbsp Ras el Hanout or Moroccan Spice Blend
500ml vegetable stock
400g can of chopped tomatoes
350g Quorn meat free chicken pieces
400g can of lentils, drained and stoned
Seasoning
Method
• Heat the oil in a large saucepan or flameproof casserole dish. Add onion and garlic and stir-fry for 3 minutes. Add squash and spice blend and fry for a further minute.
• Stir in stock and tomatoes. Bring to the boil, cover and simmer for 10 minutes.
• Add Quorn and lentils and simmer for a further 5 – 10 minutes until squash is tender. Season to taste and serve.
Hints and Tips
As a serving suggestion prepare some cous cous and then stir through the zest and juice of a lemon and a handful of chopped mint.
Nutrition Information (per serving)
Calories: 284
Protein: 20.0g
Carbs: 27.0g
Sugars: 12.0g
Fat: 11.0g
Sat Fat: 2.0g
Fibre: 11.0g
Sodium: 643.0mg
Moroccan Aubergine Salad
Serves: 4Preparation Time: 10 minutes
Cooking Time: 30 minutes
Ingredients
2 medium aubergines, cut into 1½ cm thick slices, then cut in half
250g butternut squash, cubed
1 small red onion, sliced
3 cloves garlic, chopped
2 Tbsp harissa paste
3 Tbsp olive oil
400g can chick peas, drained
Grated zest and juice of ½ lemon
70g green salad leaves
1 small bunch coriander, chopped
Pitta breads to serve
Method
• Preheat oven to fan 200°C, conventional 220°C, gas 7.
• Place the aubergines, squash, onion and garlic in a roasting tin with the harissa paste and 2 tbsp of the olive oil. Toss well and roast for 20 minutes.
• Add the chickpeas to the roasting tin and roast for a further 5 – 10 minutes until the squash is soft.
• To make the dressing whisk together the lemon zest, lemon juice and remaining olive oil.
• Transfer contents of the roasting tin into a large serving bowl and pour over the dressing. Add salad and coriander and toss together gently.
• Serve immediately with toasted pitta bread.
Hints and Tips
Serve with cous cous.
Nutrition Information (per serving, without pitta bread)
Calories: 251
Protein: 8.0g
Carbs: 22.0g
Sugars: 8.0g
Fat: 15.0g
Sat Fat: 2.0g
Fibre: 7.0g
Sodium: 83.0mg
Mushroom Stilton and Walnut Puffs
Serves: 6Preparation Time: 10 minutes
Cooking Time: 20 minutes
Ingredients
375g pack chilled ready-rolled puff pastry
2 x 300g cans of chopped mushrooms, drained
200g soft cheese with garlic and herbs
100g Stilton
50g walnuts, chopped
Beaten egg or milk
Method
• Preheat oven to fan 200°C, conventional 220°C, gas 7.
• Unroll the pastry onto a floured surface. Cut the pastry into six rectangles and place on a baking sheet. Mark a border 1cm from the edge of the pastry with a sharp knife.
• In a bowl stir the mushrooms into the cream cheese.
• Pile cream cheese mixture onto the centre of each rectangle, crumble over Stilton and sprinkle over walnuts.
• Brush the border of the pastry square with beaten egg or milk.
• Bake for 20 minutes until the pastry is risen and golden.
Hints and Tips
Delicious served as a starter or served with a salad for a light lunch.
Nutrition Information (per serving)
Calories: 470
Protein: 13.0g
Carbs: 25.0g
Sugars: 1.0g
Fat: 40.0g
Sat Fat: 11.0g
Fibre: 0.3g
Sodium: 551.0mg
Pear and Salted Caramel Tarts
Serves 6
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Ingredients
1 tsp plain flour
375g sheet puff pastry
1 medium egg, beaten
397g can caramel
Sea salt
410g can pears in juice, drained
1tsp icing sugar, sieved
Method
• Preheat oven to fan 200°C, conventional 220°C, gas 7.
• Flour the surface and unroll pastry sheet.
• Cut pastry in half horizontally and then cut each half into three squares.
• Lay the squares onto baking sheets. Using a knife mark a 1cm border on each, being careful not to go all the way through the pastry.
• Brush each square with beaten egg.
• Bake for 10 minutes until golden and slightly risen.
• Remove from oven and leave to cool for five minutes.
• Carefully rescore each border to release steam and then gently push down the centre of each tart.
• Using an ice-cream scoop divide the caramel between the tarts, pressing it down slightly to allow it to spread evenly. Sprinkle each tart with a pinch of sea salt.
• Fill each tart with the pears and then return to oven for a further 8-10 minutes, to allow the caramel to spread and the pears to warm through.
• To serve allow to cool for 10 minutes, and then dredge each tart with a little sieved icing sugar.
Hints and Tips
Delicious served with a scoop of vanilla ice-cream. As an alternative to pears try using canned apple.
Nutrition Information (per serving)
Calories: 456
Protein: 8.0g
Carbs: 65.0g
Sugars: 41.0g
Fat: 20.0g
Sat Fat: 3.0g
Fibre: 1.0g
Sodium: 280.0g