Energising Recipes from the Co-op

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On Jun 10, 2019

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Coconut & Chilli Chicken

Serves 2 | Ready in 25 minutes | Gluten Free

Ingredient List

2 x coconut & chilli chicken steaks

100g shelled British Peas

150g shelled British broad beans

180g Basmati Rice

100ml reduced fat Coconut Milk

10 British piccolo tomatoes, quartered

Handful fresh mint leaves, finely chopped (optional)

Freshly ground black pepper

1 lemon, sliced into wedges

1.

Cook the chicken according to the pack instructions.
2.

Put the peas and beans in a pan of boiling water and simmer for 3-4 mins until tender. Drain and set aside
3.

Add the rice to the pan, with just enough water to cover
4.

Pour in the coconut milk then bring to a boil and simmer, lid on, for 15 mins, or until the liquid has been absorbed
5.

Stir the peas, beans, tomatoes and mint, if using, into the rice and season with black pepper
6.

Slice the chicken into strips and serve with the rice, and lemon wedges to squeeze over

Houmous Pasta with Crunchy Chickpeas

Serves 4 | Ready in 30 minutes | Vegan

Ingredient List

2 courgettes, sliced into 2-3mm rounds

1/2 tbsp Olive Oil

350g dried tagliatelle

200g tub reduced fat houmous

Zest 1/2 lemon

1 sprig of rosemary - finely chopped

1 red chilli - de-seeded and finely chopped

FOR THE CRUNCHY CHICK PEAS

400g canned chick peas, drained, rinsed and patted dry

1/2 tsp smoked paprika

1/2 tbsp Olive Oil

1.

Preheat the oven to 220°C/fan 200°C/Gas 7
2.

Put the courgette on a baking tray, drizzle with the oil and season
3.

On another tray, season the chick peas with smoked paprika and olive oil, toss well to coat
4.

Roast both for 20-25 mins, tossing halfway, until the courgette is tender and lightly golden and the chick peas are golden and crunchy. Set aside
5.

Meanwhile, cook the tagliatelle according to the pack instructions
6.

Drain, reserving a little of the water
7.

Return the pasta to the pan, along with the houmous, roasted courgette, lemon zest, rosemary, most of the chilli and some black pepper
8.

Add most of the reserved cooking liquid and mix well to combine
9.

Season to taste and add a little more pasta water, if needed, to reach a creamy consistency
10.

Serve and top with the remaining chilli and a handful of roasted chick peas

Salmon fish cakes

Serves 2 | Ready in 20 minutes

Ingredient List

2 tbsp olive oil

2 x 220g salmon fillets

Fresh coriander, chopped (or 2 tsp dried)

1 x 400g pack mashed potato

Zest 1/2 lemon

4 Tbsp plain flour

Serve with lemon wedges, watercress and chilli mayonnaise (optional)

1.

Brush a bit of oil on the skin of the salmon fillets and fry, skin side down, for about 5 minutes
2.

Turn over and cook for another 3 mins, or until just cooked
3.

Flake the salmon into a bowl, add the coriander, mash and lemon zest, and mash together with a fork
4.

Divide the mixture into equal parts and shape into fish cakes
5.

Using a bowl or plate, dip each fish cake in the flour to coat
6.

Fry in the rest of the oil for 3 mins on each side, until crispy and golden
7.

Serve with lemon wedges, watercress and a dollop of chilli mayo, if you like

Red Pepper Spanish Frittata

Serves 4 | Ready in 35 minutes | Vegetarian

Ingredient List

500g New potatoes

2 Red peppers

6 Eggs

80g Feta cheese

1.

Boil the potatoes for 10-15 minutes, cool slightly then slice
2.

Slice the peppers and fry in a little olive oil in a frying pan until soft
3.

Add the potatoes, mix together and fry for a few minutes
4.

Beat the eggs and stir into the peppers and potato mix
5.

Crumble the feta over then put the pan under the grill until golden

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