101 Hot and Spicy Foods
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With easy-to-follow steps,using readily available ingredients, each recipe has been tried and tested by the Good Food team to ensure fantastic every time you cook.
wilted. Season to taste. 4 Divide the mash between two plates. Top with the salmon and the remaining dressing. • Per serving 236 kcalories, protein 25g, carbohydrate 6g, fat 13g, saturated fat 2g, fibre 9g, added sugar none, salt 0.98g Dishy Fish Chowder Using mostly storecupboard ingredients, this dish is a meal in itself. Serve with crusty bread if you’re hungry. Takes 20 minutes • Serves 4 2 tbsp olive oil or sunflower oil 1 large potato, peeled and cut into big chunks 1 medium onion,
natural yogurt, to serve FOR THE TOPPING 100g/4oz plain wholemeal flour 85g/3oz olive oil spread (59% vegetable fat), chilled 100g/4oz wholewheat muesli with no added salt or sugar 3 tbsp light muscovado sugar 25g/1oz sunflower seeds 1 Preheat the oven to 190°C/Gas 5/fan oven 170°C. Put the apples in a 1.5 litre/2¾ pint pie dish. Pour over the fruit juice, then add the ginger and 1 tablespoon of the syrup and stir together. 2 To make the topping, tip the flour into a large bowl. Add the
beef 1 small onion, finely chopped 2 tsp mixed dried herbs 3 tbsp chopped fresh chives � tsp hot chilli powder 6 slices French bread 6 tsp Dijon mustard 175g/6oz roasted red peppers from a jar, cut into large pieces (choose ones in brine, or rinse them if they’re packed in oil) a couple of handfuls of rocket 1 Tip the couscous into a medium bowl, pour over 75ml/2½fl oz boiling water and leave it for a few minutes to swell and absorb all the water. Add the mince, onion, dried herbs,
into the onions with the cumin seeds and fry briefly. Toss in the sultanas and roasted cashew nuts, then the hot drained rice. Serve immediately. • Per serving 317 kcalories, protein 5.6g, carbohydrate 55.7g, fat 9.5g, saturated fat 1.1g, fibre 1.2g, added sugar none, salt 0.77g Chilli Prawn Linguine This light and elegant dish is ideal for midweek entertaining. Takes 25–35 minutes • Serves 6 280g/10oz linguine pasta 200g/8oz sugar snap peas, trimmed 2 tbsp olive oil 2 large garlic
sugar none, salt 1.37g Spicy Tuna and Lemon Pasta This simple, low-fat pasta recipe keeps pots and pans, and ingredients, to a minimum. Takes 15–20 minutes • Serves 4 350g/12oz pasta shells 200g pack trimmed fine beans, cut into short lengths 200g can tuna in oil grated zest of a lemon 1 heaped tbsp small capers generous pinch of chilli flakes olive oil, for drizzling 1 Cook the pasta in boiling salted water for 8 minutes. Add the beans and cook for a further 3 minutes until both the