maindishes

Chicken wings with chilli & date caramel £5.84 SERVES 6 PREP 10 mins COOK 45 mins EASY

1kg chicken wings

1 tbsp ground cumin

2 tsp sumac

2 tbsp plain !lour

1 tbsp vegetable oil

6 dates, stoned

2 red chillis, deseeded, plus 1 thinly sliced to serve

150g light brown soft sugar 150ml red wine vinegar

2 tsp sesame seeds, toasted

1 Heat oven to 200C/180C fan/ gas 6. Tip the chicken wings into a large bowl and toss with the cumin, sumac, flour and plenty of seasoning. Spread out over a large baking tray, drizzle with oil and cook for 35 mins, turning halfway through cooking.

2 Meanwhile, make the glaze. Put the dates, chillis, sugar and vinegar in a food processor with 100ml water and blitz. Pour into a saucepan and bubble for 5 mins until thick and glossy.

3 Brush the glaze over the chicken wings, making sure they’re well coated, and sprinkle with the sesame seeds. Return to the oven for 10 mins more, turning and brushing after 5 mins until sticky.

PER SERVING 451 kcals • fat 17g • saturates 4g • carbs 48g • sugars 43g • !ibre 2g • protein 24g • salt 0.8g

Sesame latbreads £1.31

MAKES 6 PREP 25 mins COOK 45 mins EASY V 300g self-raising !lour, plus extra for dusting

250g natural yogurt (buy a 500g pot and save the rest for the meatballs) 4 tbsp sesame seeds

1"2 tbsp vegetable oil

1 Tip the flour into a large bowl and add 1 tsp salt. Add the yogurt, 2 tbsp water and the sesame seeds, then mix to make a dough (it’ll be quite wet). Flour the work surface and tip out the dough. Divide into six-eight pieces. Working with one ball at a time, and keeping the others covered with a tea towel, roll into flatbreads about 0.5cm thick.

2 Heat a large griddle or frying pan until really hot. Brush one flatbread with oil, then put in the pan, oil-side down. Cook for 2-3 mins each side until bubbles appear on the surface and the underneath is brown. Turn over and cook for another 2 mins, then transfer to a plate. Continue cooking the remaining flatbreads. Wrap them in foil and keep warm in a low oven until ready to serve, or serve at room temperature.

PER FLATBREAD 265 kcals • fat 7g • saturates 2g • carbs 41g • sugars 3g • !ibre 3g • protein 8g • salt 1.3g

Barley & bulghar chopped herb salad £3.58

SERVES 6 PREP 20 mins plus 1 hr chilling COOK 25 mins EASY V 150g pearl barley

150g bulghar wheat

3 tbsp olive oil

3 white onions, halved and sliced 4 garlic cloves, crushed

1/ tsp ground cloves

4 small bunch each parsley, dill and mint

1/ cucumber, !inely chopped

2

4 tomatoes, !inely chopped 2 lemons, juiced

1 Bring a pan of water to the boil and add the barley. Cover and cook for 25 mins, or until tender. Meanwhile, pour boiling water over the bulghar wheat to just cover, and set aside.

2 Heat 2 tbsp oil in a large frying pan and add the onions. Cook for 20-25 mins, stirring regularly, until golden and caramelised. Stir in the garlic and cloves for 30 secs.

3 Drain the barley and bulghar well and tip into a bowl. Add the remaining oil, the onions, and plenty of seasoning. Mix well and chill until you’re ready to serve (up to 24 hrs ahead is fine, or at least 1 hr.) Remove from the fridge 30 mins before you want to serve.

4 Toss through the remaining ingredients and serve on a large platter or in a bowl.

GOODTOKNOW healthy • vegan • !ibre • 2 of 5-a-day PER SERVING 290 kcals • fat 9g • saturates 1g • carbs 41g • sugars 5g • !ibre 7g • protein 7g • salt none

Lemony lamb meatballs £6.96

SERVES 6 PREP 20 mins plus chilling COOK 10 mins EASY

100g stale white bread, blitzed to crumbs

100ml milk

600g lamb mince

2 fat lemons, zested

2 garlic cloves, crushed

1 tbsp ground cumin

1/ tsp ground cloves

4 small bunch coriander, stalks !inely chopped and leaves picked

2 tbsp olive oil

250ml natural yogurt

1/ pomegranate, seeds removed

2

1 Put the breadcrumbs in a bowl and add the milk. Leave for 5 mins, or until the milk has been absorbed. Add the lamb, lemon zest, garlic, spices, coriander stalks and plenty of seasoning. Mix everything well with your hands, then shape into meatballs, it should make about 30. Cover and chill the meatballs for at least 30 mins, or up to 24 hrs.

2 Heat the oil in a large frying pan, or two smaller ones. Cook the meatballs for 8-10 mins, rolling them around the pan until nicely browned on all sides and cooked through. To serve, arrange the meatballs on a platter. If the yogurt is quite thick, add a drop of water or lemon juice. Drizzle it over the meatballs, then scatter the pomegranate seeds and coriander leaves on top.

PER SERVING 334 kcals • fat 20g • saturates 8g • carbs 14g • sugars 6g • !ibre 1g • protein 24g • salt 0.4g