17 18 APRIL 2024 Food&Drink Serves 4 Prepare 15 minutes + chilling Cook 25 minutes 395g can Essential Red Kidney Beans In Chilli Sauce 400g pack Waitrose Duchy Organic British Lamb Mince ¾ tsp sea salt akes 500g pack frozen sweet potato oven chips Few squirts sun ower oil spray 2 tbsp Cooks’ Ingredients Tahini ½ lemon, cut into wedges 265g pack rainbow salad, tomatoes halved 1 Drain the beans thoroughly in a sieve over a bowl, reserving their sauce. Put them into a separate mixing bowl and crush with a potato masher or fork. Add the mince and salt, then mix well with your hands until thoroughly combined. Shape into 4 x 9cm patties, place onto a covered plate and put into the freezer. 2 Preheat the oven to 220ºC, gas mark 7, then cook the chips according to pack instructions. 3 Warm a large frying pan or griddle over a high heat. Spray the burgers on both sides with oil, add to the pan or griddle, then reduce the heat to medium and cook for 5 minutes each side, until browned and cooked through, with no pink meat and juices that run clear. 4 Meanwhile, place the tahini, 1 tsp lemon juice from one of the wedges and 2 tbsp warm water into a small bowl. Mix well until smooth, then season with salt. Serve the burgers and chips with the salad, drizzled with the dressing, and the reserved sauce from the beans on the side for dipping or drizzling, and lemon wedges, for squeezing over. Per serving 2405kJ/577kcals/32g fat/10g saturated fat/ 39g carbs/17g sugars/14g bre/27g protein/2.6g salt Spicy lamb & bean burgers with tahini-dressed salad and sweet potato chips Serves 4 Prepare 10 minutes Cook 25 minutes 4 tbsp apple & pear chutney 2 tbsp Kikkoman Soy Sauce 2 tsp Essential Dijon Mustard 4 tsp toasted sesame oil 560g pack Essential British Chicken Thigh Fillets 250g Essential Whole Grain Rice 300g pack Tenderstem broccoli, any large stems halved lengthways ½ tsp black sesame seeds 1 Preheat the oven to 200ºC, gas mark 6. Combine the chutney, soy, mustard and 2 tsp sesame oil in a large bowl. Add the chicken and mix well until evenly coated. Spoon 3 tbsp water into a medium roasting tin, then place the chicken in a single layer on top. Spoon over the excess marinade and season. 2 Roast for 25 minutes, basting with the juices halfway through. Meanwhile, cook the rice according to pack instructions. 3 Put the broccoli into a large bowl and cover with freshly boiled water from the kettle. Set aside for 5 minutes, then drain. Toss with the remaining 2 tsp sesame oil and season. 4 Nestle the broccoli between the chicken for the nal 10 minutes of cooking, until the broccoli is just tender and the chicken is cooked through, the juices run clear and there is no pink meat. Rest for 5 minutes, then sprinkle with the sesame seeds. Cut the meat into thick slices, then serve with the rice and broccoli and the cooking juices spooned over. Per serving 2241kJ/533kcals/17g fat/4g saturated fat/ 52g carbs/13g sugars/3.9g bre/41g protein/1.7g salt/ 1 of your 5 a day Traybaked sticky soy & chutney chicken COOK’S TIP You could use chicken legs or bone-in thighs for this recipe – you will need to cook them for longer (about 45-50 minutes), until the juices run clear and there is no pink meat. COOK’S TIP If you don’t want the chips, the burgers are delicious in a warm open pitta or burger bun, with lots of salad and the tahini dressing and spicy sauce drizzled over. GOOD HEALTH Recipes with the above symbol provide at least 1 of your 5 a day, as well as an additional nutritional bene t, which will be highlighted. They also pass the governmentendorsed Nutrient Pro le model for fat, saturated fat, added sugar and salt, with extra checks to ensure the portion size is correct. See waitrose.com/ nutrition for more information about healthy eating.
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