Easy Bant­ing Week­nights Five easy com­fort-food recipes

Try these five Bant­ing-friendly sup­pers from Nick Char­lie Key’s book, Jump On The Bant Wagon. It’s full of easy-to-make com­fort foods that are de­li­cious and can be whipped up af­ter a day at work

Good Housekeeping (South Africa) - - CONTENTS -

Bangers & Cau­li­flower Mash

Serves 4 to 6 4 large onions, thinly sliced but­ter for fry­ing salt and pep­per sim­ple cau­li­flower mash (recipe be­low right) 12 pork bangers 1 hand­ful grated ma­ture Ched­dar cheese 1. Pre­heat the oven grill. 2. Fry the onions in some but­ter and al­low to caramelise. 3. Sprin­kle with salt and pep­per to taste. 4. Make the cau­li­flower mash us­ing the recipe be­low. 5. Place the bangers on a bak­ing tray un­der the grill and check them af­ter 10 min­utes. 6. Turn and al­low the other side to crisp up. 7. Serve with warm mash and top with the onions and a sprin­kling of grated Ched­dar.


Serves 4 to 6

1 head cau­li­flower 50g but­ter, melted 60ml fresh dou­ble cream 5ml grated nut­meg salt and pep­per

1. Cut the cau­li­flower into flo­rets and steam un­til soft.

2. Place the cau­li­flower in a colan­der and squeeze out the ex­cess wa­ter.

3. Trans­fer to a mix­ing bowl and blend us­ing a stick blender.

4. While blitz­ing, add the but­ter and cream. Sprin­kle in the nut­meg and mix through well. Sea­son to taste.

5. Keep blitz­ing un­til the mash has a smooth tex­ture.

Fish with Veg­eta­bles Baked in Foil

Serves 6 1,5kg white-fish fil­lets ½ leek 1 large onion 2 to 3 cloves gar­lic 2 red or yel­low pep­pers, de­seeded 12 cherry toma­toes 1 head cab­bage salt and pep­per fresh thyme or pars­ley 125ml white wine 45ml olive oil 150g but­ter 1. Pre­heat oven to 200°C. Line a roast­ing pan with foil. 2. Cut the fish into ap­pro­pri­ate por­tion sizes and place in the roast­ing pan. 3. Slice and chop all the veg­eta­bles and place them evenly around the fish. Add the sea­son­ing and herbs. 4. Driz­zle with wine and oil, and add lit­tle pats of but­ter. 5. Cover the pan with an­other piece of foil and fold at the joints. Bake for 40 min­utes. 6. Serve with aïoli, pesto may­on­naise or any other rich and creamy dip.

ba­con­wrapped chicken stuffed with Jalapeño & Cream Cheese

Serves 2 to 4 4 skin­less chick­en­breast fil­lets salt and pep­per 120g cream cheese (any flavour; I’ve used both herb and sweetchilli ver­sions with great suc­cess) 3 to 4 fresh or pick­led jalapeño pep­pers, de­seeded and diced 150g Ched­dar cheese, grated (I like to use ma­ture Ched­dar for the ro­bust flavour, but that’s re­ally up to you) 8 to 10 rash­ers ba­con (enough to fully wrap the chicken breasts) 1. Pre­heat oven to 200°C. 2. Lay the chicken breasts out on a chop­ping board or clean work surface and pound them flat with a meat mal­let (or sim­i­lar blunt ob­ject). 3. Sea­son both sides of the flat chicken with salt and pep­per. 4. Place a quar­ter of the cream cheese down the mid­dle of each flat­tened chicken fil­let, add the diced jalapeños and sprin­kle the Ched­dar cheese on top. 5. Roll up the chicken breast with the fill­ing tight in­side. Wrap the chicken in enough ba­con to cover the out­side of it and place in a greased bak­ing dish. 6. Bake for 30 to 35 min­utes un­til cooked, but be care­ful not to let it over­cook and dry out.

Spicy Meat Curry

Serves 4 olive oil for fry­ing 1 onion, chopped 5ml crushed gar­lic 15ml mild or medium curry pow­der 5ml ground co­rian­der 5ml ground gin­ger 5ml turmeric 4 pods car­damom 1 chilli, de­seeded and chopped (op­tional) 800g chicken, beef, veal or lamb cubes 1 x 400g tin chopped toma­toes 1 red pep­per, de­seeded and sliced 350g green beans, sliced into 3cm lengths 2 large sweet pota­toes, peeled and cubed salt and pep­per 1. Heat the oil in a pot and fry the onion and gar­lic un­til soft. 2. Add the curry pow­der, co­rian­der, gin­ger, turmeric, car­damom and chilli (if us­ing), and cook for 5 min­utes. 3. Add your choice of meat to the curry mix­ture and brown it. Add the chopped toma­toes and mix through. 4. Add the red pep­per, green beans and sweet-potato cubes. 5. Trans­fer ev­ery­thing to a pres­sure cooker and cook for 45 to 60 min­utes. Sea­son to taste.

Bant­ing Lasagne

Serves 4 to 6 MINCE SAUCE olive or co­conut oil for fry­ing 1 onion, chopped 10ml crushed gar­lic 1 x 250g pun­net mush­rooms, sliced 500g beef mince 1 x 115g tin tomato paste 1 x 400g tin chopped toma­toes 150ml wa­ter 30ml dried Ital­ian herbs 15ml salt (or to taste) 30ml xyl­i­tol cayenne pep­per (op­tional) 200g grated Ched­dar cheese PASTA 2 brin­jals 125g baby mar­rows (op­tional) CHEESE SAUCE 250ml whip­ping cream 250g mas­car­pone cheese 3 egg yolks nut­meg and salt to taste 1. For the mince sauce, heat some oil in a pot and fry the onion and gar­lic un­til soft. Add the mush­rooms and fry un­til soft and cooked through. Add the mince, stir­ring un­til browned. Stir in the tomato paste, fol­lowed by the tinned toma­toes and wa­ter. 2. Add the herbs, salt, xyl­i­tol and cayenne pep­per, and stir through. Leave to sim­mer for 30 min­utes, uncovered, while you pre­pare the other el­e­ments of the dish. 3. Thinly slice the brin­jals and salt them on one side. Leave to sweat and then pat dry on both sides with pa­per towel. Fry in a fry­ing pan with co­conut or olive oil un­til brown on both sides. 4. Re­move from the pan and set aside, ready for lay­er­ing. 5. Thinly slice the baby mar­rows length­ways and set them aside, ready for lay­er­ing. For the cheese sauce, beat the cream, mas­car­pone and egg yolks to­gether un­til creamy and smooth. Add nut­meg and salt to taste. 6. Pre­heat oven to 180°C. Grease an oven­proof dish. 7. Layer the dish as fol­lows: start with a layer of mince sauce, fol­lowed by a layer of brin­jals and baby mar­rows, some cheese sauce and a layer of grated cheese. Re­peat the lay­ers. 8. Bake for 45 min­utes. Al­low to stand for 20 min­utes be­fore serv­ing.

TIP: Be care­ful not to over­cook the chicken, as it can dry out.

TIP: Use your choice of chicken, beef, veal or lamb, ac­cord­ing to your taste or bud­get.

TIP: Any white fish with a mild taste, like hake, kingk­lip or cod, will work for this recipe.

TIP: When fry­ing the onions, make sure the heat is set at medi­um­low so as not to burn them while ex­tract­ing max­i­mum flavour and sweet­ness.

TIP: Use a va­ri­ety of chopped fresh herbs like basil, ori­g­anum, thyme, mar­jo­ram and rose­mary in­stead of the dried herbs.

Jump On The Bant Wagon by Nick Char­lie Key (Hu­man & Rousseau), R230, Takealot

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