Autumn is here, which means it's time to wrap up warm, enjoy a film in front of the fire and eat some hearty food! These simple and delicious recipes are perfect as we move into the colder months.
Country Chicken Casserole
Serves 4 - 393 kcals per serving
Kcals |
393 |
Fat |
26.8g |
Sat fat |
7.1g |
Carbs |
9.8g |
Sugar |
5.6g |
Fibre |
2.1g |
Protein |
28.1g |
Salt |
0.69g |
Ingredients
- 1tbsp olive oil
- 4 skin on chicken thighs
- 1 small green pepper
- 125g button mushrooms
- 1tbsp plain flour
- 2tbsp tomato purée
- 400g tin chopped tomatoes (plain or with onions)
- 150ml chicken stock
- 1tbsp dried mixed herbs
- A few drops Tabasco sauce
- Salt and pepper
- Fresh basil leaves to garnish
Method
- Heat the oil in a flame-proof casserole dish, add the chicken and fry until lightly browned. Remove the chicken from the pan with a slotted spoon and set aside.
- Add the vegetables to the pan and fry for 5 minutes or until softened.
- Stir in the flour and gradually add the stock, the remaining ingredients and chicken, stirring thoroughly.
- Bring to the boil, cover and simmer gently for 45 minutes, stirring occasionally. Sprinkle with basil leaves and serve.
Slow Cooker Mixed Bean Stew
Serves 4 - 390 kcals per serving
Kcals |
390 |
Fat |
5.1g |
Sat fat |
0.6g |
Carbs |
66.8g |
Sugar |
13.0g |
Fibre |
15.8g |
Protein |
19.1g |
Salt |
0.43g |
Ingredients
- Frylight
- 1 medium onion, diced
- 1 garlic clove, minced
- 300g dried quinoa
- 400g tin chopped tomatoes
- 400g tin kidney beans, drained
- 400g tin butter beans, drained
- 1 medium red chilli, sliced
- 1 medium red pepper, chopped
- 1 medium carrot, peeled and sliced
- 1tsp chilli powder
- 1tsp ground coriander
- Handful of fresh coriander, chopped
- Salt and pepper to taste
Method
- Heat a large non-stick frying pan over a medium heat and spray with 10 squirts of Frylight.
- Fry the onion and garlic for 4-5 minutes until softened.
- Add the onion, garlic, chopped tomatoes, chilli, pepper, carrot, beans, quinoa, chilli powder, ground coriander and 400ml water to the slow cooker. Cook on medium for 3-4 hours.
- About 10 minutes before serving, stir in the fresh coriander and season with salt and pepper.
- Serve in warm bowls, garnished with coriander.
Pumpkin Spice Latte
Serves 1 - 108 kcals per serving
Kcals |
108 |
Fat |
1.4g |
Sat fat |
0.6g |
Carbs |
16.1g |
Sugar |
13g |
Fibre |
2.1g |
Protein |
9.4g |
Salt |
0.28g |
Ingredients
- 2tsp pumpkin purée
- 1tsp ground cinnamon
- 1tsp ground ginger
- 1tsp ground nutmeg
- 30ml espresso or strong coffee
- 250ml skimmed milk
Method
- Put the pumpkin purée in a large heatproof glass or mug. Stir in the spices and espresso or strong coffee.
- Heat the milk in a saucepan over a low heat until steaming and frothy. Pour into the glass or mug, and spoon over any froth.
- Stir to combine, then dust with more cinnamon or some pumpkin spice before serving.
Apple & Blackberry Crumble
Serves 4 - 404 kcals per serving
Kcals |
404 |
Fat |
19g |
Sat fat |
11.8g |
Carbs |
54g |
Sugar |
33g |
Fibre |
2.8g |
Protein |
4g |
Salt |
0.03g |
Ingredients
- 120g plain flour
- 60g caster sugar
- 60g unsalted butter
For fruit compote
- 300g Braeburn Apple
- 30g demerara sugar
- 30g unsalted butter
- 115g blackberries
- ¼tsp ground cinnamon
- Vanilla ice cream to serve (optional)
Method
- Heat the oven to 190°C/170°C Fan/Gas mark 5. Add plain flour and caster sugar into a large bowl.
- Add 60g unsalted butter, then rub into the flour using your fingertips to make a light breadcrumb texture. Do not overwork it or the crumble will become heavy.
- Sprinkle the mixture evenly over a baking sheet and bake for 15 minutes or until lightly coloured.
- Meanwhile, for the compote, peel, remove core and cut Braeburn apples into 2cm dice.
- Put unsalted butter and demerara sugar in a medium saucepan and melt together over a medium heat. Cook for 3 minutes until the mixture turns to a light caramel.
- Stir in the apples and cook for 3 minutes. Add blackberries and ground cinnamon, and cook for 3 minutes more.
- Cover, remove from the heat, then leave for 2-3 minutes to continue cooking in the warmth of the pan.
- To serve, spoon the warm fruit into an ovenproof gratin dish, top with the crumble mix, then reheat in the oven for 5-10 minutes.
Autumn Soup and Cheesy Toast
Serves 4 - 343 kcals per serving
Kcals |
343 |
Fat |
7g |
Sat fat |
2g |
Carbs |
56g |
Sugar |
1g |
Fibre |
8g |
Protein |
17g |
Salt |
2.2g |
Ingredients
- 1 leek, chopped
- 2 carrots, chopped
- 1 garlic clove, chopped
- 1 potato, chopped
- 1tbsp chopped rosemary
- ½tbsp sugar
- 410g chickpeas
- 3tbsp chopped parsley
- 2 cans chopped tomatoes
- 425ml vegetable stock
For toast
- 8 slices of baguette, sliced diagonal
- 1 garlic clove
- 50g edam, grated
Method
- Put the vegetables into a large saucepan with the garlic, rosemary, stock and sugar. Season well, stir, bring to a simmer and cover. Cook gently for 15 minutes or until the vegetables are just tender.
- Preheat the grill to high. Mix the tomatoes in a food processor or blender until smooth, then add to the vegetables with the chickpeas and parsley. Gently heat through, stirring now and then.
- Toast: rub both sides of the bread with the garlic.
- Grill on one side until golden, turn the bread over, cover with edam and grill until it’s bubbling. Serve at once with the piping hot soup.