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9f7d301hoGi
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What’s<br />
for tea?<br />
LAMB TAGINE<br />
Serves 4 • gluten free • low fat<br />
• low sugar • 4 portions of fruit<br />
and veg per serving • prep: 10 mins<br />
• cook: 50 mins<br />
• dash olive oil<br />
• 2 onions, cut into wedges<br />
• 350g cubed lean lamb<br />
• 2 carrots, chopped<br />
• 1 yellow pepper, chopped<br />
• 1 x 400g tin chopped tomatoes<br />
• 1 heaped tsp dried mint<br />
• 1 heaped tsp ground cinnamon<br />
• 1 heaped tsp cumin<br />
• ¼ tsp chilli flakes<br />
• pinch salt<br />
• 50g dried apricots, halved<br />
• 1 x 400g tin chickpeas, drained<br />
Each 450g serving contains<br />
(excludes serving suggestions):<br />
304kcal – 25.4g protein<br />
– 28.5g carbs ( • 16.7 sugars)<br />
– • 11g fat ( • 3.5g saturates)<br />
– • 1.3g salt<br />
1 Add oil to a pan, then add<br />
the onion and cook for<br />
3 minutes until starting to brown.<br />
Add the lamb and stir for another<br />
couple of minutes to brown<br />
the outside.<br />
2 Add the carrots, yellow pepper,<br />
tomatoes, mint, cinnamon,<br />
cumin, chilli flakes, 200ml water<br />
and salt. Bring to a gentle boil,<br />
turn the heat down, add a lid<br />
and simmer gently for<br />
30 minutes, stirring regularly.<br />
3 Add the apricots and chickpeas,<br />
and simmer for another<br />
15 minutes.<br />
4 Serve with couscous, rice,<br />
quinoa or flatbread and salad.<br />
CHEF’S TIP<br />
To save money, try using<br />
dried chickpeas. Soak and<br />
cook the whole packet of<br />
chickpeas, following the<br />
instructions on the pack,<br />
and then freeze them. You<br />
can defrost what you need<br />
and add them to all sorts<br />
of dishes, such as stews,<br />
soups, curries and salads.<br />
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