Quick and easy, packed full of vitamins, chicken soup is an ideal way to get your five a day.

Cold remedy…

Chicken soup is known to help cure the common cold. As the chicken cooks in the soup, an amino acid called cysteine is released. Cysteine thins mucus in the lungs, aiding decongestion and faster healing.

Ingredients:

• Olive oil
• 2 cooked chicken legs or thighs, torn into strips.
• 2 carrots, chopped
• 1 leek, chopped
• 1 large potato, chopped
• 1 red pepper, chopped
• 2 handfuls of peas
• 1 tbs flour
• 1 chicken stock cube
• a good handful of chopped parsley

Step by step:

1. Place two glugs of olive oil in a saucepan and add all the chopped vegetables. Cook for 10 minutes, stirring occasionally. Add the flour and cook for another minute.
2. Add the stock cube to 1 litre of hot water to make the stock. Pour it into the vegetables and cook for 30 minutes until nice and tender.
3. Add the peas and chicken and cook for another 10 minutes.
4. Add the chopped parsley and serve

Per serving: 339 kcals, fat 13g, saturates 3g, carbs 18g, sugars 11g, fibre 6g, protein 39g, salt 2g

Yoghurt and garlic dressing (optional)…

Mix Greek yoghurt with garlic and lemon juice and a good grind of black. Stir a small swirl into the soup just before serving.

Notes:

We used Filippo Berio olive oil and Maille wholegrain mustard

Notes:

We used Asda own brand chicken stock pots (4 x 24g for £1)

Notes:

We used Kallo organic vegetable stock (£1.79 in most supermarkets) with excellent results.

• We used back bacon, but lardons or diced chorizo both work well. Leave the meat out all together for vegetarians and add in some pasta, rice or extra root vegetables.
• If you don’t have cannelloni beans in the larder, use borlotti or black beans.
• We used herb infused chopped tomatoes which add extra flavour. The Fresheno brand from Lidl is 37p for a 425ml tin.

Delicious and ready in 30 minutes. Make the soup in a saucepan and use a stick blender, or use a Thermomix©

Ingredients:

• 2 tbsp olive oil
• 1 onion, finely chopped
• 1 clove garlic, finely chopped
• 400ml cider
• 400g frozen peas
• 400ml chicken stock
• Mint a good handful, chopped (extra leaves for garnish)

For the croutons and bacon

• 2 slices sourdough
• 77g pack diced pancetta

Step by step:

1. Heat the olive oil in a large pan, add the onion and a pinch of salt, and cook for 10 minutes or until soft. Add the garlic and cook for 2-3 minutes. Pour in the cider and reduce by ½ to evaporate the alcohol, then add the frozen peas and chicken or vegetable stock. Simmer for 2 minutes, then add the mint and use a stick blender to whizz until completely smooth. Add a splash of boiling water if it’s a little thick. Season.
2. Heat a good glug of olive oil in a frying pan. Cut or tear your sourdough into cubes and tip them into the pan. Remove them from the pan when cooked and wipe the pan clean. Put the pancetta into the frying pan and gently heat until starting to crisp.
3. Ladle the soup into bowls and top with the crispy breadcrumbs and bacon. Garnish with a sprig of mint leaves

Tips:

Use leeks instead of onion for a milder flavour. Use two cloves of garlic if you prefer a stronger flavour.

We used Kallo organic vegetable stock (£1.79 in most supermarkets) with excellent results.

A quick guide to making the croutons and crispy bacon topping. Make the croutons first so they don’t pick up the salt from the bacon. You won’t need to add any oil to the pan to cook the bacon as it will cook in its own fat. Dab the croutons and chopped bacon on kitchen paper to remove any fat before adding it to your soup.

You will need one large lidded pot

Ingredients:

For the caramelised shallots

• 1 large knob of butter
• 1 tbsp olive oil
• 1 tsp sugar
• banana shallots (as many as you want)
• 2 tbsp white wine

For the fish

• 1 large knob of butter
• 1 tbsp olive oil
• 2 tbsp plain flour, seasoned and on large flat plate
• 2 sea bass fillets with the skin on
• panko breadcrumbs
• sesame seeds
• parsley
• 1/2 lemon

Step by step:

Make your caramelised shallots

1. Melt the butter and oil in the pan. Sprinkle over the sugar and add the shallots..
2. Fry gently for about 5 minutes and add 2 tbsp of white wine.
3. Cook until the shallots are soft, glazed and just starting to brown.
4. Set the shallots aside with any other vegetables you are serving with the fish

Now cook the fish (use the same pan just wiped with kitchen paper)

1. Put the butter and oil in the pan over a medium heat
2. Dredge the fish fillets through the flour and put them in the pan. Cook them for 2 minutes each side with the lid on (this retains moisture and stops the fish drying out).
3. Set the fish aside on a warm plate, leaving the remaining oil and butter in the pan. Add the breadcrumbs and sesame seeds to the pan and stir with a wooden spoon and cook until golden
4. Plate up the fish and place the breadcrumbs on top patting them down with a spoon and a squeeze of lemon juice. Serve with a slice of lemon and chopped parsley
5. Add the caramelised shallots and other vegetables.

Tips:

Panko breadcrumbs have an ideal texture. If you want to make your own, use 2 slices of bread whizzed in a food processor.

You will need one large lidded pot

Ingredients:

• 4 free range eggs
• 2 tbsp sesame oil
• 4 spring onions, finely chopped
• 1 red pepper, deseeded and diced
• 2 celery sticks, chopped
• 8 button mushrooms, sliced
• 1 carrot, peeled and cut into batons
• large piece of ginger, peeled and finely chopped
• 2 low salt stock cubes dissolved in 750ml hot water
• 250 egg noodles
• 2 tbsp soy sauce
• Parsley, a good handful, finely chopped

Step by step:

1. Make your hard boiled eggs. Bring a pan of water to the boil and cook the eggs for 6 minutes, drain and cover with cold water.
2. Fry off the vegetables in the sesame oil and add the chopped ginger.
3. Add the stock, bring to a boil and simmer for 15-20 minutes
4. Add the soy sauce and noodles and cook for another 5 minutes.
5. Serve the soup in warmed bowls with sliced boiled eggs and chopped parsley

Tips:

Use this recipe as a guide. Courgettes, beans and other root vegetables all work well.

We used Kallo organic vegetable stock (£1.79 in most supermarkets) with excellent results.

We have used sesame oil for the nutty flavour, olive oil is fine if you prefer.

Use fine, medium or thick noodles. The thick noodles take another minute cooking time and make a more filling meal.

We use fresh tagliatelle and this one pot pasta is ready in 10 minutes.

Ingredients:

• Olive oil (1 tbsp)
• Fresh tagliatelle (75g per person)
• Filippo Berio Olive sauce (half a 340g jar)
• Kalamata black olives (12 halved)
• Fresh basil (a good handful chopped, extra leaves to garnish)
• 2 slices gammon or ham, chopped
• Parmesan (grated)

Step by step:

1. Cook the tagliatelle in boiling water (5 mins), strain off the pasta and set aside in a sieve or colander.
2. Add all the other ingredients minus the Parmesan to the pan and heat thoroughly. Add the pasta and combine thoroughly
3. Serve with parmesan and extra basil

Sainsburys fresh tagliatelle is £2.50 (500g)

Filippo Berio pasta sauce £2.50 (340g jar) from Tesco – (£2 with clubcard). You can order direct in the UK https://www.filippoberio.com.br/

🍴 2    ⌚ 25 mins     🍳1 wok     £ 4    9 ingredients          

These kebabs are great on the BBQ but just as good in the oven.

Ingredients:

• 2 chicken breasts, diced
• 1/2 packet mange tout
• 1 pack ready cooked noodles
• 1 red pepper
• 6 spring onions
• 1/2 pack mushrooms
• 4 tbsp sesame oil
• 4 tbsp honey
• 3 tbsp soy sauce
• 1/2 packet Blue Dragon oyster and spring onion stir fry sauce

Step by step:

1. Place the diced chicken in a bowl and add 2 tbsp of sesame oil and tbsp honey 1 tbsp soy sauce. Stir to mix well and leave to marinate for 3 to 4 hours or overnight.
2. Thread the chicken onto kebab sticks and sprinkle with sesame seeds.
3. Cook the kebabs on the BBQ or in a griddle pan or place them on a baking tray and cook in a hot oven 200C / 180C fan, or gas 6 for fifteen minutes.
4. Heat the remaining oil in your wok and stir fry the vegetables for 5 minutes. Add the ready cooked noodles and cook for another 3 to 4 minutes. Stir the stir fry sauce with the rest of the honey and soy sauce. Drizzle this over the kebabs and sprinkle some more sesame seeds and serve.

Notes & tips:

If you are using wooden skewers put them in water at least an hour before cooking

We used Amoy fine noodles but medium noodles are just as good and just need another minute in the pan.

Amoy noodles are available in most supermarkets and own brand products are just as good. Tesco own brand straight to wok brand is £1.00 per 300g pack

There are dozens of variations on chicken tray bake and this one is a favourite with spicy harissa rubbed into the chicken.

Ingredients:

• 4 mixed peppers
• 1 large white onion
• olive oil
• 1 whole chicken
• Harissa (bought or homemade)
• 4 sprigs fresh basil

Step by step:

Rub the harissa paste all over the chicken including the legs and wings.

Chop the onions and peppers into large pieces and fry off the onion in a table spoonful of oil. Caramelise by adding a dessert spoonful of sugar and cooking a few minutes more.

When the onions are ready, place them in a baking tray. Add the peppers and season to taste.

Spatchcock the chicken and sit it on top of the vegetables and roast for 50 minutes in a preheated oven at 180C.

Alternatively, cook in the slow cooker for 2 hours on high setting which will result in a very moist meat. Take the chicken from the slow cooker and place on the vegetables. Cook for 40 minutes in a medium hot oven 180C, until the chicken is brown and crispy on top and the peppers are soft. Sprinkle over the basil and serve.

TIPS: If the chicken starts to burn cover the whole dish in tin foil. We served ours with basil and peas, but mint and broad beans are just as nice. We made our own harissa, but a good bought variety is Bart harissa paste (see below).

To make your own harissa

Take the following ingredients:

• 2 Red chillies
• 1 Clove of garlic
• 1/2 Cumin
• Olive oil
• 1/2 Lemon juice
• 1 tbsp honey

Grind all the ingredients while stirring in the oil to make a paste

What is harissa?

Harissa is a hot chilli native to Maghreb. Similar to sriracha in as much as they are both made using spicy peppers and garlic. However harissa includes olive oil and spices whereas sriracha uses sugar and vinegar. Vary the spices, chilli peppers and garlic to suit your own taste, experimenting with flavours is fun.