Part 25 (1/2)
see all fish, poultry & meat FISH, POULTRY & MEAT.
Moroccan lamb ca.s.serole with apricots
With the sweetness of apricots and the warmth of spices, this dish tastes like an expensive gourmet creation, but in fact it couldn't be simpler to make.
CALORIES PER PORTION 635 kCals serves 2 1 teaspoon olive oil 1 onion, finely chopped 12 teaspoon cinnamon 14 teaspoon ground c.u.min a pinch of chilli powder or paprika, to taste 400 g (13 oz) diced lamb or lamb leg steaks, chopped 1 fat garlic clove, finely chopped about 250-350 ml (8-12 fl oz) water 1 tablespoon tomato puree salt and freshly ground black pepper 125 g (4 oz) dried apricots 75 g (3 oz) couscous 100 ml (312 fl oz) boiling water serve with: salad leaves Warm the oil in a heavy-based saucepan or heatproof ca.s.serole with a lid, and add the chopped onion. Cook over a gentle heat for about 5 minutes, until it is just beginning to colour. Add the cinnamon, c.u.min and chilli powder or paprika and stir. Then add the lamb and stir it in, ensuring that all the pieces are coated in the spices. Add the garlic, stir it around, and then add enough water to cover (probably about 250 ml/8 fl oz), the tomato puree and lots of black pepper.
Gently simmer the stew, covered, for about 134 hours - by which time the lamb should be tender. Check on it every so often and top it up with more water if the level gets very low. Then add the apricots and cook, gently, for a further 30 minutes. Be careful that it doesn't catch and start to burn at this stage - check regularly, stir, and add some more liquid if necessary.
When the stew is nearly ready, prepare the couscous. Put it in a large bowl and add the boiling water. Stir well, cover and set aside for 5 minutes. By the end of this time the couscous should be soft - if not, leave it a little longer. It should also have absorbed all the water, but if it hasn't, drain it with a sieve. Put it back in the bowl and fluff it up with a fork, breaking up any lumps.
Serve the stew with the couscous and a green salad.
B.
Increase the amount of couscous to 120 g (4 oz) (this adds 70 calories)
C.
As for B, and increase the amount of lamb to 500 g (1 lb) as well (this adds 160 calories)
D.
Increase the amount of lamb to 500 g (1 lb) and the amount of couscous to 150 g (5 oz) (this adds 215 calories)
see all fish, poultry & meat FISH, POULTRY & MEAT.
Pork fillet with lentils & mustard
Don't worry if you've never cooked lentils: it couldn't be easier! They're a great source of protein, fibre and vitamin B1.
CALORIES PER PORTION 500 kCals serves 2 100 g (312 oz) small lentils (puy lentils if possible) 300 g (10 oz) pork fillet 2 teaspoons olive oil 1 red onion, finely chopped 1 thyme sprig, leaves only 2 teaspoons wholegrain mustard 600 ml (1 pint) hot water or vegetable stock 6 sun-dried tomatoes in oil salt and freshly ground black pepper serve with: 200 g (7 oz) broccoli Put the lentils in a saucepan, cover with water and bring to the boil. Cook for about 2 minutes, skimming off any sc.u.m that forms, then drain and rinse them.
Rinse and pat dry the pork fillet with kitchen paper, and cut it into rounds about 5 mm (14 inch) thick - there should be enough for about 10 rounds.
Heat the oil in a large non-stick frying pan (one which has a lid or can be covered), and add the medallions of pork - the oil may spit, so be careful. Sear them quickly on one side, then flip them over and brown the other side slightly. Remove and set aside.
Add the onion to the pan and cook for a couple of minutes, then add the drained lentils and the thyme. Stir the mustard into the water or stock and pour it into the pan. Cook, more gently, for 10 minutes and check that nothing is sticking; stir regularly.
Rinse the sun-dried tomatoes and pat them dry, then cut them into chunks and add them to the lentil pan. Cook for a further 5 minutes, then lay the slices of pork fillet on top of the lentils, cover the pan and cook gently for 5 more minutes.
Boil the broccoli until tender. Meanwhile, put another, smaller, non-stick frying pan on the hob over a high heat. Take the lid off the larger pan, remove the slices of fillet and put them in the smaller pan - it should not be necessary to add any oil. Brown one side for about 2 minutes, then flip them over and brown the other; at the same time, increase the heat under the lentils to reduce the amount of liquid, if necessary.
Check the lentils are soft, then divide them between 2 plates. Put the medallions of pork on top of the lentils and serve immediately with the broccoli.
B.