Sorry for the delay with posting, have been away for the weekend and the schedule post didn’t post! Anyway, easy peasy meals for this week, and the jerk ribs would work a treat on the BBQ! Have tried to keep things light and summery so I hope you enjoy trying some of these!
Saturday: Jerk ribs w/ pineapple rice
Sunday: Turkish meatball and potato bake
Monday: Lentil and tomato salad – *190 Calories per serving*
Tuesday: Salmon and broccoli tray bake
Wednesday: Chicken in a pesto sauce
Thursday: Cheesy bean burgers
Friday: Grilled lamb chops w fennel, courgettes and sauce vierge
Jerk ribs w/ pineapple rice
2 x 500g racks pork ribs
3 tbsp jerk seasoning (either home made or bought is fine)
600ml pineapple juice
5 tbsp dark soft brown sugar
4 tbsp cider vinegar
juice 1 lime
FOR THE RICE
1 tbsp vegetable oil
1 large banana shallot, finely sliced
1 green pepper, deseeded and finely diced
200g pack fresh pineapple chunks, finely diced
2 tsp brown sugar
200g basmati rice , cooked and cooled
small bunch coriander, chopped
Lay the ribs in a roasting tin and rub all over with 2 tbsp of the jerk spice mix. Leave to marinate for at least 2 hrs, or preferably overnight.
Heat oven to 160C/gas 3. Put the ribs in a clean roasting tin, season and pour over 500ml of the pineapple juice. Cover the tin with foil and bake for 2 hrs.
Mix the remaining jerk spice mix, pineapple juice, sugar, vinegar, lime juice and a good pinch of salt in a saucepan. Heat until the sugar dissolves, then bubble until thick and sticky.
To make the rice, heat the oil in a large pan or wok. Add the shallot and pepper, and stir-fry until softened. Add the pineapple, brown sugar and plenty of seasoning, and continue cooking until the pineapple starts to caramelise. Remove the ribs from the oven and pour away the cooking liquid. Increase oven to 200C/gas 6. Pat the ribs dry with some kitchen paper, then brush the jerk sauce all over them. Return to the oven for 20 mins, brushing with any remaining sauce every 5 mins or so, until the ribs are really sticky.
Add the cooked rice to the pan with the pineapple and vegetables, stir-fry for a further 2 mins, stirring occasionally, then add the coriander. Serve alongside the sticky ribs.
Turkish meatball and potato bake
320 g minced lamb
30 g dried breadcrumbs
2 garlic cloves, chopped
1 small onion, grated and squeezed
1 tsp chilli, flakes
Small handful flat leaf parsley, chopped
Handful mint, chopped
Olive oil, for frying
3 small ripe tomatoes, sliced
FOR THE POTATO DISH:
2 large potatoes, scrubbed but not peeled, cut into 1cm slices
1/2 onion, finely chopped
3 long Turkish green peppers, cut into 5cm strips
Sprinkling dried red chilli flakes
Sprinkling of dried oregano
1 tins chopped plum tomatoes
400 ml chicken stock
1 pinch chilli powder
Handful flat leaf parsley, chopped
Preheat oven to 190C/gas 5.
For the meatballs: Mix all the ingredients for the meatballs except the olive oil and sliced tomatoes together by hand. Roll into 10 golf ball-sized balls, then slightly flatten them, but not so they are burger or patty shaped. In a frying pan, lightly fry the meatballs in a little of the olive oil until just golden. Take them out and drain on kitchen paper.
For the potatoes: Fry the potato slices briefly on each side so they aren’t cooked through but reach a golden colour, seasoning with salt and pepper as you cook them. Transfer the potato slices to kitchen paper and wipe the pan out.
For the cooking liquor: Pour the tin of tomatoes into a pain and add chicken stock, chilli powder and lots of black pepper. Bring to a simmer.
Layer the bottom of a baking dish with potatoes and arrange the meatballs on top. Scatter around the sliced onions and pepper pieces. Sprinkle everything lightly with chilli flakes and dried oregano.
Pour the cooking liquor carefully into the dish so that it comes roughly halfway up the meat. Finish by putting a slice of tomato on top of each meatball. Bake for 45 minutes. Add chopped parsley and serve with yogurt on the side.
Lentil and tomato salad
250g dried Puy or green lentils, rinsed (you can also used pre cooked and just omit the first part of the method)
Juice 1/2 lime and juice 1/2 lemon
1 tbsp white wine or cider vinegar
1 red onion, thinly sliced into rings
2 tbsp extra-virgin olive oil
1 tsp ground cumin
1 small garlic clove, crushed
2 tbsp mango chutney
Handful coriander, roughly chopped
250g cherry vine tomatoes, halved
85g baby spinach, washed and thoroughly dried
Boil the lentils following pack instructions, drain, rinse well, then drain thoroughly.
Meanwhile, mix the citrus juices, vinegar and a pinch of salt in a salad bowl, then toss in the onion rings – after a few mins they will soften and turn pink. Whisk together the oil, cumin, garlic and chutney, then toss into the onions with the cooled lentils, coriander, tomatoes, spinach and plenty of seasoning.
Salmon and broccoli tray bake
4 skin-on salmon fillets
handful of cherry tomatoes
1 head broccoli, broken into small to medium sized florets
Juice 1/2 lemon, 1/2 lemon quartered
small bunch spring onions, sliced
2 tbsp soy sauce
1 tbsp Chinese rice wine
Heat oven to 180C/gas 4. Parboil the broccoli for 5 mins. Put the salmon in a large roasting tin, leaving space between each fillet. arrange the broccoli in the tray around the fillets. Pour the lemon juice over everything, then add the lemon quarters and the cherry tomatoes. Top with half the spring onions, and drizzle with a little olive oil and put in the oven for 15 mins.
Remove from the oven, sprinkle everything with the soy and rice wine, then return to the oven for 10 mins more until the salmon is cooked through. Sprinkle with the remaining spring onions just before serving. Would go nicely with new potatoes.
Chicken in a pesto sauce
1 tbsp olive oil
4 boneless skinless chicken breasts (you can use thigh if you prefer)
200g pack cherry tomatoes
3 tbsp pesto
3 tbsp crème fraîche (half fat is fine)
fresh basil, if you have it
Heat the oil in a frying pan. Add the chicken and fry without moving it until it colours nicely. Turn the chicken and cook on the other side. Continue cooking for 12-15 mins until the chicken is cooked through. Season all over with salt and pepper.
Halve the tomatoes and add to the pan, stirring them around for a couple of minutes until they start to soften. Reduce the heat and stir in the pesto and crème fraîche until it makes a sauce. Scatter with a few basil leaves, then serve with rice and salad or any accompaniments you like.
Cheesy bean burgers
400g can butter beans, drained and rinsed
4 tbsp olive oil
1 small red onion or banana shallot, finely chopped
1 garlic clove, crushed
75g Wensleydale cheese, crumbled
Small handful fresh parsley, finely chopped
1 tbsp plain flour
1 egg beaten
50g fresh white breadcrumbs
Vine on baby tomatoes, as many as you like
1 small bag rocket leaves
Heat oven to 190C/gas 5. Tip the butter beans into a bowl and mash with a fork to form a rough purée. Set aside. Heat 1 tbsp of oil in a small frying pan and add the onion and garlic. Cook over a gentle heat for 3-4 mins, until softened.
Stir the onion mixture into the butter beans, along with the cheese and parsley, then season well. Shape the mixture into 4 patties, cover and chill for 10 mins.
Put the cherry tomatoes in a small roasting tin and season with salt, pepper and a little drizzle of olive oil. Roast for 10-15 mins, until they have started to split and are tender.
Tip the flour, egg and breadcrumbs onto three separate plates. Roll each patty in the flour, dusting off any excess, carefully roll in the egg, then finally coat in the breadcrumbs. Heat remaining oil in a non-stick frying pan and add bean burgers. Cook for 8-10 mins, turning occasionally until golden. Drain on kitchen paper and serve with the roasted tomatoes and rocket on the side. *Tip – if you don’t like the breadcrumb coating you can just lightly coat the burgers in semolina before frying.
Grilled lamb chops w fennel, courgettes and Sauce Vierge
6 best end lamb chops
1 fennel, trimmed and washed, cut into slim wedges
1 pinch saffron, a few threads
12 baby courgettes, trimmed and washed, halved lengthways
60 g butter
2 tbsp rapeseed oil
4 tomatoes, peeled, seeds removed and diced
100 ml olive oil
juice 1/2 lemons
1 tbsp snipped basil leaves
1/2 tbsp snipped chervil
1/2 clove garlic, finely chopped
3 coriander seeds, crushed
For the vegetables: Half fill a small pan with water and season with salt. When boiling, add the fennel and cook for 10 minutes. Add the saffron and cook for approximately another 10 minutes until tender. Reserve in the cooking water.
Place the baby courgettes in a small pan and partially cover with cold water, adding 30g of the butter and a small pinch of salt. Cook over a medium heat until the water has evaporated and reserve in a warm place until ready to serve.
Heat a grill pan, to very hot. Brush the refrigerated lamb with the rapeseed oil, season with salt and pepper and grill for 30 seconds and then give them a quarter turn to achieve a criss-cross pattern. Turn them to the other side and repeat. For pink lamb, cook for 2 to 3 minutes and for medium, cook for 4 to 5 minutes.
For the sauce: Place the tomatoes in a bowl with the olive oil, lemon juice, herbs, garlic and coriander seeds. Mix gently and season with salt and pepper to taste. Just before serving, warm the sauce slightly.
Arrange 3 lamb chops on each plate and around them the courgettes (drained and rolled in the remaining butter) and fennel. Arrange the parsley or watercress between the bones, squeeze lemon juice on top and sprinkle with a little salt. Pour a little of the Sauce Vierge on the chops and serve the remainder in a sauce boat on the side.
(credits: Cassie Best, Michel Roux Snr, Rick Stein, Jane Hornby, Allegra McEvedy, Mary Cadogan, JJMoola’s Kitchen)