PhoenixCook & Eat

with QPR in the Community Trust

Kitchen tips and tasty recipes the whole family will enjoy!

Basic Health & Safety• Alwayswashyourhandswithsoapandwaterbeforestartingtocook.

• Ensureyoureadthefullrecipebeforestartingtoprepareandcookyourfoodsoyoudon’tmakeanymistakesormissanysteps.

• Getallingredientstogetherfirstbeforestartingsoyoudon’thavetokeepmovingbackandforthinthekitchen.

• Alwayshandlekniveswithcareanddon’tusethemwithoutfullattention.Withrounditemschoptheminhalffirstbeforeplacingthemontheflatsurfaceasit’smorestable.Smallersharperknivesareofteneasiertomanage.

• Anysharpobjectslikegratersormandolinsshouldalwaysbeusedwithcareandattention.

• Makesurepanhandlesarepointingawayfromthestovetoavoidaccidents.

• Drainboiledfoodsinacolanderinthesinkandcleanupanyspillagestoavoidslipping.

• Cleanthingsasyougotomaintaingoodfoodhygieneandpreventcontaminationoffoodssuchasmeatandeggs,butmakesurehotpotsandpanscooldownbeforewashing.

• Heatoilslowlytoavoidspittingandplacefoodintotheoilslowlytoavoidsplashingofhotoil.

• Alwayspayattentiontofoodwhenit’sbeingcookedsoanyaccidentsaretackledquicklyandtomakesurefooddoesn’tburn.

• Trytoavoidwearinglooseorbaggyclothingthatcouldgetcaught,keeplonghairtiedbackandnevercookwithsandalsorbarefeetathome.

• Alwaysswitchoffcookerswhennotinuse.

• Alwaystreatfiresinthecorrectway-electricalfiresshouldbetreatedwithandfiresextinguisherandnevertreatedwithwater,Bakingsodashouldbeusedwithagreasefire,microwavefiresshutthedoorandswitchitoff,ovenfiresshouldbedealtbykeepingthedoorshutandswitchingitoff.

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Budgeting tips • Makealistofthethingsyouneedbeforeyougoshoppingsoyoudon’tbuythingsyoudon’tneed.

• Itisusuallycheapertobuyandcookfoodinbulksobatchcookingyourfoodisoftenthebestvalueandwillsaveyoutime.

• Frozenfruitsandvegetablesareoftencheaperandcomepre-chopped,savingyoumoneyandtime.

• Grainslikericeandpastaareverycheap,havealongshelflifeandcanbeusedasthemainsourceofenergyinyourmeals.

• Choosecheaperbrands–theyareoftenverysimilarandcansometimesbehealthierthanpremiumbrandswhichcontainaddedfatandsugar.

• Meatandfishcanoftenbeexpensivesowhynottrymeat-lessmealsfromtimetotime.

• Beansandlentilsareusuallyverycheap,especiallywhendry.Theyarealsoextremelyhealthywithimportantvitamins,fibreandproteinwithlittlefat.

• Usingsmallerplatescanhelpwithportioncontrolandalsoleaveyouwithfoodtoeatatalatertime.

• Pre-preparedfoodssuchasready-choppedvegetables,pre-cookedbeansandready-madesaucesareoftenmoreexpensivesotrytoavoidthemwhenpossible.

• Loosefruitsandvegetablesaresometimescheaperthanpre-packagedsoalwayscomparethepriceperweight(£/Kg)tomakesureyou’regettingthebestdeal.

• Whenbuyingfreshproduceremembertolookatexpirydatesanddon’tbuymorethanyouneedasthismightleaveyouwithwaste.

• Attheendoftheday,somesupermarketswillreducefreshfoodsandthiscanbeagoodtimetodoyourshopandgetabargain.

• Alwayscheckyourcupboardsbeforeshoppingtomakesureyouonlybuythingsyouneed.

Storing & Re-Heating Food• Foodswitha“useby”datecanbekeptinthefridgetoslowdownthegrowthofgerms.Leftoversshouldbecooledquicklyandcanberefrigeratedsafelyforupto2days.

• Avoidputtingunusedcannedfoodinthefridgeasitcangiveyourfoodametallictaste,insteadremovethefoodandputitinadishorcontainerbeforerefrigerating.

• Ensureyourfridgeiskeptcleantomaintainhygieneandensurethetemperatureisbelow5degrees.

• Almostallfoodscanbefrozenandre-heatedatalatertime,howeverricemustbecooledandfrozenasquicklyaspossible.Makesuretheyarekeptinairtightcontainersorbaggedtostopthemfromdryingout.

• Eggscanbefrozenorrefrigerated,buttheymustbuttheshellshouldberemovedfirst.

• Rawmeatcanbesafelystoredinthefridge,butmakesuretheyarekeptseparatelyfromotherfoodsinsealedcontainersatthebottomofthefridgetopreventcontamination.

• Rawmeatcanbesafelyfrozenfor3-6months.Whendefrostingyoucanuseamicrowaveifyouwanttocookitstraightawayorleaveovernightinadish.Defrostedmeatmustbeeatenwithin24hoursandwhencookedmakesureitiscookedrightthrough.

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FortheChicken

2limespluswedgestoserve

1tbspdriedcumin

1tbspdriedoregano

1tbsppaprika

1tbspoliveoil

2garlicclovescrushed

4chickenbreasts

3mixedcolouredpeppers

1redonion

6-8softtortillawraps

FortheYogurtDip

1smallhandfulofmintleaves

1garlicclovediced

200gofplainyogurt

1/2alemonjuiced

1tbspofoliveoil

1celerystick

3largecarrotsslicedintorounds

2mixedpepperssliced

500gbeefmince

2tbspcajunseasoning

1tbsptomatopuree

500grice

BBQ Chicken Fajitas Cajun Beef & Veg Rice Bowl

1.Makethemarinade-inalargebowl.Juiceboththelimes,addtheoregano,spices,oliveoilandgarlic,andmixtogether.Dicethechicken,thenstiritthroughthemarinade,andsetaside.

2.Preparethevegetables-Deseedingthepeppersandchoppingintosmallstrips.Cuttingtheonionintothinslices.

3.Tomaketheyogurtdip–Chopthemintleavesandaddtoalargebowl.Juicehalfalemonandaddtothebowl.Dice1garliccloveandaddtothebowl.Finally,add200gofplainyogurtandstirtogetherwell.

4.Cookthechicken-Heatapanandaddasplashofoil.Cookthechickenpiecesfor10mins,turningoften.Addthevegetablesandcookforanother2-3minsuntilthechickenpiecesarecookedallthewaythrough.Serveonheatedtortillasandyogurtdipandlimewedgesasdesired.

1.Addthecelery,carrots,peppersandmincetoalargepan,andcookfor10minsuntiltheminceisbrownedandbeginningtogocrispy.

2.Meanwhile,starttopreparethericewhiletheminceiscooking.

3.AddtheCajunseasoningandtomatopuréetothepan;stirtocoatthemince.Tipinthecookedricealongwith4tbspofwater.Stirtofullycombineandheatuntilthericeispipinghot.

Ingredients IngredientsMethod Method

6 7

450gchickenbreastcutintocubes

1onionchopped

1redpeppersliced

2garlicclovesdiced

1cmpieceofgingerfinelychopped

2tbspmadrascurrypaste

400gtinchoppedtomatoes

300gbasmatirice

Chicken & Tomato Spiced Curry

1.Heat1tbspoftheoilinalargepan.Cookthechickenfor5-7minsuntilgoldenandjustcookedthrough.

2.Addtheonion,cookfor3minsuntilsoft,thenaddtheredpepperandcookfor2mins.Stirinthegarlicandgingerandcookfor30secs.Stirinthecurrypasteuntileverythingiswellcoated.

3.Pourinthetomatoesalongwith200mlwater.Bringtotheboil,thenreducetheheat,coverthedishandleavetosimmerfor10minsuntilthesaucehasthickeneduntilpipinghotandcookedthrough.

4.Meanwhile,cookthebasmatiricefollowingpackinstructions.Servewiththecurry.

IngredientsMethod

150gmediumeggnoodle

1dashoftoastedsesameoil

2tbspsoysauce

300gchickenbreastinstrips

1tbspfive-spicepowder

1tbspcornflour

1tbspgroundnutoil

1redpepperthinlysliced

150gbeansprouts

1springonionslicedlengthways

Chicken Chow-Mein

1.Cookthenoodlesinapanofboilingwaterfor2–3minutes,untilaldente,oraccordingtopacketinstructions.Drain,thenrinseundercoldrunningwateranddrainagain.Drizzlewithadashofsesameoilandtossthroughtopreventthenoodlesfromstickingtoeachother.

2.Putthechickenstripsinabowlandseasonwithadashofsoysauce,thefive-spicepowderandchillisauce,ifusing.Mixwell,thenlightlydustthechickenstripswiththecornflour.

3.Heatawokuntilsmokingandaddthegroundnutoil,thenaddthechickenandstirfryfor3–4minutes,oruntilthechickenisgolden-brownandcookedthrough.

4.Addtheredpepperandstirfryfor1minute,thenaddthebeansproutsandspringonionandstirfryfor30seconds.Stirinthecookednoodlesandseasonwiththesoysauce,adashofsesameoil.

5.Pilethenoodlesontoaservingplateandserveimmediately.

IngredientsMethod

8 9

1/2tspoil

1/2canredkidneybeans

1/2largeonion

plainboiledlonggrainrice,toserve

1/2redpepper

souredcream,toserve

1carrot,grated

1/2tspdriedmarjoram

2garliccloves,peeled

1/2canchoppedtomatoes

1/2tsphotchillipowder

1/2beeforvegstockcube

1/2tsppaprika

1/2tspgroundcumin

250gleanmincedbeef

Chilli con Carne

1.Diceonion,chopthepepperandpeelandgratethecarrot.Peelandfinelychop2garliccloves.

2.Heatoilinapanonmediumheat.Addtheonionsandcookfor5minutes,oruntilsoft.Addgarlic,redpepper,chillipowder,paprikaandgroundcumin.Stirwell,thenleaveittocookfor2minutes.

3.Turnheatup,addmeattothepan,breakupwithspoonorspatula.Cookfor5minuntilbrown.

4.Crumblethebeefstockcubeinto150mlhotwater.Pourthisintothepanwiththemincemixture.Addchoppedtomatoes.Tipin1/2tspdriedmarjoram.

5.Simmergently.Bringeverythingtotheboil,stirwellandputalidonthepan.Reducetheheatuntilgentlybubblingandleavefor20minutes.Checkonthepanoccasionallytostiritandmakesurethesaucedoesn’tcatchonthebottomofthepanorisn’tdryingout.Ifitis,addacoupleoftablespoonsofwaterandmakesurethattheheatreallyislowenough.Aftersimmeringgently,thesaucymincemixtureshouldlookthick,moistandjuicy.

6.Drainandrinsekidneybeansinasieveandstirintothechillipot.Bringtotheboilagain,gentlybubblewithoutthelidforanother5minutes,addalittlemorewaterifitlookstoodry.

7.Servewithsouredcreamandplainboiledlonggrainrice.

IngredientsMethod

ChickenMarinade

600gbonelesschicken

3tbspGreekyoguhurt

1/2tspturmeric

1/4tspmildchillipower

ToCooktheChicken

3tbspvegetableoil

4greencardamonpods

1tspcuminseeds

200gwhiteonionthinlysliced

160gmschoppedtomatoes

1tbsptomatopuree

2greenchilliesslitlengthwise

6garlicclovesdiced

1tspcorianderpowder

Chicken Biryani

1.Marinatethechickeningreekyoghurt,turmeric,chillipowderandsalt.Setasideandmarinatefor20minutes.

2.Heattheoilinaheavybottomsaucepanovermediumheat.Addthegreencardamomandcuminseedsfryforafewseconds.Addtheslicedonionandfryfor10minutesoveramediumflame.Addthechoppedtomatoesandfrystirringwellfor3minutes.Mashwiththebackofthespoonastheysoften.Addthetomatopureeandcontinuetofryforafurtherminute.Addtheslitchilliesalongwithgarliccloves.Fryforaminute.

3.Addthecorianderpowder,stirwellandturntheheatlow.Nowaddthemarinatedchickenmixingwell.Nowturntheheatbacktomediumandcontinuecookingthechickenfor3-4minutestosealthechickenpieces.Seasontotaste.Lowertheheatandsimmerwiththelidonfor5minutes.Stirthechickenhalfwaythroughcookingmakingsureitdoesn’tsticktothebottomofthepan.Add50mlswaterifitistoothick.

4.Takethepanofftheheatandputhalfthericeoverthechickenfollowedbyhalfthesaffronmilk,pinchofgarammasala,1tbspmintand1tbspcoriander.Layertheremainingriceandaddtherestofthegarnishingredients.

5.Putthelidbackonandputthesaucepanbackonaverylowflamefor5minutes.Turntheheatoffandleavethebiryanitorestfor10minutes.Servewarmwithachoiceofraitaandonionsalad.

IngredientsMethod

10 11

1tbspoliveoil

1redonion

1auberginecutintocmcubes

1garlicclove

1tspoforegano

2tbspofcapers

1canoftomatoes

1handfulofbasil

2tbspoflemonjuice

400gbonelesschicken

1.5tbspoil

2sprigsofthyme

4clovesofgarlicfinelychopped

1largeor2smallbroccoliheadschopped

1largecarrotfinelychopped

4tbspofhoney

4tbspofsoysauce

2tbspofwater

2tspofcornstarch

whiteorbrownrice

1thumbsizedpieceofgingerfinelydiced

Easy Caponata Stew Honey & Ginger Stir-fry

1.Heatoliveoil,addtheonionandaubergineandfryuntilsoftandgolden.

2.Crushinthegarlicwiththeoreganoandcookforanothertwominutes.

3.Pourinthecapersandchoppedtomatoesandadd250mlofwater,turnheatdownandsimmeruntilsaucehasthickenedandvegetablessoftened.

1.Heatoilinalargepanovermedium/highheat.Addthechickenbreastandcookfor2-3minutes.

2.Preparesaucebywhiskingtogethercorn-starch,soysauce,honeyandwateruntilmostofthecorn-starchhasdissolvedandleavetooneside.

3.Add80gofriceperpersontoboilingwaterata2:1watertoriceratioandleavetocookwhilemovingontostep4.

4.Addthebroccoli,ginger,garlicandthymetothepanandsautéforafewminutesbeforeaddingyoursauce.Bringsaucetoaboil,thenreducetolowheat,addcarrots,andsimmerfor6-8minutes.

5.Removestir-fryfromheatandservewithrice.

Ingredients IngredientsMethod Method

12 13

1tbspofoliveoil

1largeonion

1largecarrot

2celerysticks

300gofporksausages

2garliccloves

1/2-1tspofcrushedchilli

400goftinnedchoppedtomatoes

400gofspiralispasta

15gofparsley

Spicy Sausage Ragu With Spiralis

1.Heattheoliveoilinalargefryingpanoverahighheat.Addtheonion,carrot,celeryandsausage.Cookfor10minuteswhilebreakingupthesausagewithawoodenspoon,stireverynowandthen.

2.Addthegarlicandchilliflakesandcookforafurther1minutebeforeaddingthetomatoes.Reducetheheattomediumandleavetosimmerforafurther15minutes.

3.Meanwhile,cookthepastaaccordingtothepackinstructions.Drain,reserving2tbspofthepastawater,thentossthepastawiththesauceandthereservedwater.Dividebetween4platesandsprinkletheparsleyoverthetop.

IngredientsMethod

2tbspvegetableoil

500gextraleanbeefmince

1largeaubergine,slicedandcutintothickstrips

1redchilli

150gmushrooms

4springonions

4tbspoystersauce

6garliccloves

Basmatirice

Spicy Beef & Aubergine Stir Fry

1.Heatadropoftheoilinanon-stickwokorlargefryingpanandCookthemincefor10minsoruntilbrown.Removefrompanandsetaside.

2.Heattheremainingoilinthepanandfrytheaubergineforabout10mins,untiltenderandcookedthrough.Addhalfthechilli,thegarlicandmushrooms,thencookforafurtherfewmin.

3.Returnthemincetothepanandaddmostofthespringonions,oystersauceand200mlwater.Bubbleforafewmins,thenserveimmediatelywiththerice.Scattertheremainingchilliandspringonionsontop.

IngredientsMethod

14 15

1tbspofoliveoil

1largeonionfinelychopped

2sweetpotatoesinchunks

1redchillifinelychopped

600mlvegetablestock

1garlicclovecrushed

1.5tspgroundtumeric

250gredlentils

1.5tspgroundcumin

80gspinach

1thumb-sizedpieceofgingerpeeledandfinelychopped

Spinach, lentil & sweet potato Dhal

1.Heat1tbspoilinawide-basedpan.Add1finelychoppedonionandcookoveralowheatfor10mins,stirringoccasionally,untilsoftened.

2.Add1crushed garlic clove,afinelychoppedthumb-sizedpieceofgingerand1finelychoppedredchilli,cookfor1min,thenadd1.5tspground turmericand1.5tspgroundcuminandcookfor1minmore.Turnuptheheattomedium,add2sweetpotatoes,cutintoevenchunks,andstireverythingtogethersothepotatoiscoatedinthespicemixture.

3.Meanwhile,Tipin250gredsplitlentils,600mlvegetablestockandsomeseasoning.Bringtheliquidtotheboil,thenreducetheheat,coverandcookfor20minsuntilthelentilsaretenderandthepotatoisjustholdingitsshape.

4.Tasteandadjusttheseasoning,thengentlystirinthe80gspinach.

IngredientsMethod

oil

1largeonion,chopped

2garliccloves

500gbeefmince

2x400gcanchoppedtomatoes

driedoregano

1beefstockcube

4peppers

100ggratedmozzarella

Stuffed Peppers

1.Heatovento200C.Meanwhile,heatoilinalargepan,addtheonionandcookforafewminutesuntilsoft.Addthegarlicandbeefandcookuntilbrowned.Breakitupwithaspoonasitcooks.

2.Addthetomatoes,oregano,stockcubeandketchup.Seasonwell,giveeverythingagoodstirandcoverfor30mins.

3.Meanwhile,halvethepeppersandscoopouttheseeds.Placeinaroastingtinandbakefor20mins.

4.Whentheminceiscooked,divideitbetweenthesoftenedpeppers.Returntotheovenforanother10mins,sprinklewithcheeseandseasonwithbasilbeforeserving.

IngredientsMethod

16 17

How to use leftovers• Freezeleftoverbreadandputitinthetoaster.

• Freezeripebananasandusetheminsmoothies.

• Leftoverdinnerscanmakebesavedfortomorrowslunch.

• Leftovermeatcanbeusedeasilyinsandwiches.

• Leftovervegetablescanbeturnedintoasoupbyputtingthemintohotwaterwithstockorbroth.

• Freshbreadthatlosesitsfreshnesscanbeturnedintobruschettabyslicingthinly,drizzlingwithoil,seasoningwithherbs,coveringinfreshchoppedtomatoesandcoveringinfoilbeforeplacingintheoven.

• Blendingleftovervegetableswithacanoftomatoescanmakeasauce.

• Leftovermealscanbeplacedinthefreezerandreheatedatalaterdatewhichworkswellwhencookinginbulk.Whenfreezingtrytostoreinclearcontainersandaddlabelssoyouknowwhat’sinside.

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QPRintheCommunityTrustKiyanPrinceFoundationStadium,SouthAfricaRoad,London,W127PJ

www.qpr.co.uk

PhoenixCook & Eat