1 DECEMBER 2022 23 Serves 2 Prepare 10 minutes Cook 15 minutes 120g can sardine piccanti 1-2 cloves garlic, chopped 2 stalks basil, stalks chopped, leaves shredded (optional – see Cook’s tip) 227g can Essential Chopped Tomatoes 150g Essential Spaghetti 100g Essential Greek Feta, cubed 12 Essential Pitted Black Olives, drained and halved Pecorino Romano, grated, to serve (optional) 1 Drain the oil from the sardines and heat 2 tbsp in a small pan over a low heat. Chop the chilli from the sardine can, discarding the stalk. Add to the oil with the garlic and basil stalks. Cook for 30 seconds, then add the tomatoes and some seasoning. Simmer gently for 10 minutes, stirring occasionally, until thickened. 2 Meanwhile, cook the pasta according to pack instructions, or until al dente. Drain and return to the pan. Flake the sardines into the tomato sauce, add the shredded basil leaves, feta and olives, then simmer for 1-2 minutes until piping hot. Stir into the pasta and serve on warm plates with the cheese and a leafy salad, if liked. Per serving 2518kJ/600kcals/22g fat/10g saturated fat/ 68g carbs/5.6g sugars/4.9g bre/29g protein/1.7g salt/ 1 of your 5 a day Sardine, tomato & black olive spaghetti with feta Serves 4 Prepare 10 minutes Cook 30 minutes 1 cauli ower, cut into orets 2 tbsp coconut oil 1 large onion, thinly sliced 2 cloves garlic, sliced ½ tsp dried chilli akes 1 tsp coriander seeds 1 tbsp frozen Cooks’ Ingredients Chopped Ginger 1 tsp ground turmeric 300g red lentils 500ml Cooks’ Ingredients Vegetable Stock 1 tsp garam masala 100g coconut yogurt alternative ½ lemon, juice ½ x 25g pack coriander, leaves chopped 1 Preheat the oven to 200ºC, gas mark 6. Toss the cauli ower orets with 1 tbsp coconut oil plus the onion, garlic, chilli akes and coriander seeds. Season, arrange in a roasting tin, then cook for 25-30 minutes, turning occasionally, until the cauli ower is golden and tender. 2 Meanwhile, heat the remaining 1 tbsp oil in a pan over a medium heat, then add the ginger and turmeric. Cook for 1 minute, then add the lentils, stock and 100ml water. Bring to the boil and simmer for 20 minutes, adding the garam masala during the last 5 minutes, until the lentils are tender and the liquid reduced. Add more water if the mixture becomes too thick. 3 Stir together the yogurt alternative, lemon juice and fresh coriander and season to taste. Check the dhal and season if necessary. To serve, spoon the dal onto warm serving dishes and top with the roasted cauli ower and a spoonful of yogurt. Serve alone or with steamed basmati rice or warm naan. V Per serving 1294kJ/309kcals/10g fat/7.1g saturated fat/ 37g carbs/13g sugars/9.8g bre/14g protein/0.2g salt/ 2 of your 5 a day/vegan Roasted cauliflower curry with coconut & coriander ‘yogurt’ COOK’S TIP If you don’t need this to be vegan, use Greek-style yogurt for the raita. You can also use vegetable oil instead of the coconut oil – but it’s worth adding 100ml coconut milk instead of the water. COOK’S TIP You can substitute plain sardines in olive oil and just add a little dried chilli akes if you can’t nd the spicy version. It can be handy to keep a pot of basil growing in the kitchen, so you always have fresh to hand, but this recipe works ne without it.
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