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} | 73a752cef0817b4250454186de085b0d055201eb57848bcc510043e89dd70cfe | Loaded corn on the cob recipe
An average of 4.6 out of 5 stars from 11 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/dirty_corn_85450_16x9.jpg These cheesy, salty, spicy corn on the cobs make the perfect barbecue side dish. Inspired by Mexican elote, load everything you like on this smoky barbecued sweetcorn. It might go all over the place, but it's worth it. 4 large corn on the cobs, halved60g/2¼oz cotija, feta or mild pecorino, crumbledsmall bunch coriander, finely chopped4 spring onions, trimmed and finely chopped1–2 tsp chilli flakes2 limes, zest only4 tbsp mayonnaiselime wedges, to serve 4 large corn on the cobs, halved 60g/2¼oz cotija, feta or mild pecorino, crumbled small bunch coriander, finely chopped 4 spring onions, trimmed and finely chopped 1–2 tsp chilli flakes 2 limes, zest only 4 tbsp mayonnaise lime wedges, to serve Method Preheat the oven to 190C/170C Fan/Gas 5 or preheat a barbecue to hot. If using the oven, place the corn in its husks directly onto an oven rack and roast for around 40–45 minute, or until tender. Turn a couple of times with metal tongs whilst cooking. Leave to cool slightly before removing the husks. If barbecuing, bring a large pan of water to the boil and simmer the corn for 5 minutes. Drain and cook the corn on the barbecue for around 5–10 minutes, turning regularly.Mix the cheese, coriander, spring onions, chilli and lime zest in a bowl. Brush each corn on the cob with mayonnaise then dip in the cheese mixture so each cob is completely covered. Serve immediately with lime wedges. Preheat the oven to 190C/170C Fan/Gas 5 or preheat a barbecue to hot. Preheat the oven to 190C/170C Fan/Gas 5 or preheat a barbecue to hot. If using the oven, place the corn in its husks directly onto an oven rack and roast for around 40–45 minute, or until tender. Turn a couple of times with metal tongs whilst cooking. Leave to cool slightly before removing the husks. If using the oven, place the corn in its husks directly onto an oven rack and roast for around 40–45 minute, or until tender. Turn a couple of times with metal tongs whilst cooking. Leave to cool slightly before removing the husks. If barbecuing, bring a large pan of water to the boil and simmer the corn for 5 minutes. Drain and cook the corn on the barbecue for around 5–10 minutes, turning regularly. If barbecuing, bring a large pan of water to the boil and simmer the corn for 5 minutes. Drain and cook the corn on the barbecue for around 5–10 minutes, turning regularly. Mix the cheese, coriander, spring onions, chilli and lime zest in a bowl. Mix the cheese, coriander, spring onions, chilli and lime zest in a bowl. Brush each corn on the cob with mayonnaise then dip in the cheese mixture so each cob is completely covered. Serve immediately with lime wedges. Brush each corn on the cob with mayonnaise then dip in the cheese mixture so each cob is completely covered. Serve immediately with lime wedges. | {
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"url": "http://www.bbc.co.uk/food/recipes/dirty_corn_85450",
"type": "HowTo",
"processing_date": "2025-09-05T00:00:00",
"delivery_version": "v1.0",
"title": "Loaded corn on the cob recipe",
"content": "An average of 4.6 out of 5 stars from 11 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/dirty_corn_85450_16x9.jpg These cheesy, salty, spicy corn on the cobs make the perfect barbecue side dish. Inspired by Mexican elote, load everything you like on this smoky barbecued sweetcorn. It might go all over the place, but it's worth it. 4 large corn on the cobs, halved60g/2¼oz cotija, feta or mild pecorino, crumbledsmall bunch coriander, finely chopped4 spring onions, trimmed and finely chopped1–2 tsp chilli flakes2 limes, zest only4 tbsp mayonnaiselime wedges, to serve 4 large corn on the cobs, halved 60g/2¼oz cotija, feta or mild pecorino, crumbled small bunch coriander, finely chopped 4 spring onions, trimmed and finely chopped 1–2 tsp chilli flakes 2 limes, zest only 4 tbsp mayonnaise lime wedges, to serve Method Preheat the oven to 190C/170C Fan/Gas 5 or preheat a barbecue to hot. If using the oven, place the corn in its husks directly onto an oven rack and roast for around 40–45 minute, or until tender. Turn a couple of times with metal tongs whilst cooking. Leave to cool slightly before removing the husks. If barbecuing, bring a large pan of water to the boil and simmer the corn for 5 minutes. Drain and cook the corn on the barbecue for around 5–10 minutes, turning regularly.Mix the cheese, coriander, spring onions, chilli and lime zest in a bowl. Brush each corn on the cob with mayonnaise then dip in the cheese mixture so each cob is completely covered. Serve immediately with lime wedges. Preheat the oven to 190C/170C Fan/Gas 5 or preheat a barbecue to hot. Preheat the oven to 190C/170C Fan/Gas 5 or preheat a barbecue to hot. If using the oven, place the corn in its husks directly onto an oven rack and roast for around 40–45 minute, or until tender. Turn a couple of times with metal tongs whilst cooking. Leave to cool slightly before removing the husks. If using the oven, place the corn in its husks directly onto an oven rack and roast for around 40–45 minute, or until tender. Turn a couple of times with metal tongs whilst cooking. Leave to cool slightly before removing the husks. If barbecuing, bring a large pan of water to the boil and simmer the corn for 5 minutes. Drain and cook the corn on the barbecue for around 5–10 minutes, turning regularly. If barbecuing, bring a large pan of water to the boil and simmer the corn for 5 minutes. Drain and cook the corn on the barbecue for around 5–10 minutes, turning regularly. Mix the cheese, coriander, spring onions, chilli and lime zest in a bowl. Mix the cheese, coriander, spring onions, chilli and lime zest in a bowl. Brush each corn on the cob with mayonnaise then dip in the cheese mixture so each cob is completely covered. Serve immediately with lime wedges. Brush each corn on the cob with mayonnaise then dip in the cheese mixture so each cob is completely covered. Serve immediately with lime wedges."
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} | 9e6e94be1d5f60ca9d69e215567527a273bc089be27ae2db5846c2a887432b18 | Roasted cod with Parma ham and peppers and wilted spinach recipe
An average of 4.1 out of 5 stars from 7 ratings A lovely simple way to cook cod! Plenty of flavour from the sweet roasted veg and the crunchy cheesy breadcrumbs. 1 red pepper, cut into 3cm/1in chunks1 yellow pepper, cut into 3cm/1in chunks2 courgettes, cut into 2cm/1in slices1 medium red onion, cut into thin wedges1 tsp olive oil4 x 150g/5½oz thick, skinless cod fillets4 slices of Parma ham or any other sliced prosciutto10g dry white breadcrumbs10g finely grated Parmesan 2 tbsp finely chopped parsley2-3 tbsp balsamic vinegarsea salt and freshly ground black pepper 1 red pepper, cut into 3cm/1in chunks 1 yellow pepper, cut into 3cm/1in chunks 2 courgettes, cut into 2cm/1in slices 1 medium red onion, cut into thin wedges 1 tsp olive oil 4 x 150g/5½oz thick, skinless cod fillets 4 slices of Parma ham or any other sliced prosciutto 10g dry white breadcrumbs 10g finely grated Parmesan 2 tbsp finely chopped parsley 2-3 tbsp balsamic vinegar sea salt and freshly ground black pepper 50g/1¾oz unsalted butter50g/1¾oz baby spinach leaves 50g/1¾oz unsalted butter 50g/1¾oz baby spinach leaves Method Preheat the oven to 200C/180C Fan/Gas 6.Put the peppers, courgettes and onion on a large baking tray and drizzle with oil. Season with salt and pepper and toss everything together until the vegetables are lightly coated. Roast for 20 minutes until softened and lightly charred.Pat dry the fish on kitchen paper and check for any bones. Remove any that you see with tweezers. Season the fish with black pepper and wrap each fillet loosely with a slice of ham.Remove the tray and make gaps for the fish. Place the fish on the tray. Mix the breadcrumbs with the Parmesan and parsley and scatter over the fish and vegetables.Bake for another 12–15 minutes or until the fish is cooked, the ham has crisped and the breadcrumbs are lightly browned.Meanwhile, to cook the spinach, heat a medium sauté pan and add the butter. Once melted add the spinach and cook for a minute or so until wilted.Serve the cod hot, drizzled with a little balsamic vinegar, on a bed of wilted spinach. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Put the peppers, courgettes and onion on a large baking tray and drizzle with oil. Season with salt and pepper and toss everything together until the vegetables are lightly coated. Roast for 20 minutes until softened and lightly charred. Put the peppers, courgettes and onion on a large baking tray and drizzle with oil. Season with salt and pepper and toss everything together until the vegetables are lightly coated. Roast for 20 minutes until softened and lightly charred. Pat dry the fish on kitchen paper and check for any bones. Remove any that you see with tweezers. Season the fish with black pepper and wrap each fillet loosely with a slice of ham. Pat dry the fish on kitchen paper and check for any bones. Remove any that you see with tweezers. Season the fish with black pepper and wrap each fillet loosely with a slice of ham. Remove the tray and make gaps for the fish. Place the fish on the tray. Mix the breadcrumbs with the Parmesan and parsley and scatter over the fish and vegetables. Remove the tray and make gaps for the fish. Place the fish on the tray. Mix the breadcrumbs with the Parmesan and parsley and scatter over the fish and vegetables. Bake for another 12–15 minutes or until the fish is cooked, the ham has crisped and the breadcrumbs are lightly browned. Bake for another 12–15 minutes or until the fish is cooked, the ham has crisped and the breadcrumbs are lightly browned. Meanwhile, to cook the spinach, heat a medium sauté pan and add the butter. Once melted add the spinach and cook for a minute or so until wilted. Meanwhile, to cook the spinach, heat a medium sauté pan and add the butter. Once melted add the spinach and cook for a minute or so until wilted. Serve the cod hot, drizzled with a little balsamic vinegar, on a bed of wilted spinach. Serve the cod hot, drizzled with a little balsamic vinegar, on a bed of wilted spinach. | {
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"title": "Roasted cod with Parma ham and peppers and wilted spinach recipe",
"content": "An average of 4.1 out of 5 stars from 7 ratings A lovely simple way to cook cod! Plenty of flavour from the sweet roasted veg and the crunchy cheesy breadcrumbs. 1 red pepper, cut into 3cm/1in chunks1 yellow pepper, cut into 3cm/1in chunks2 courgettes, cut into 2cm/1in slices1 medium red onion, cut into thin wedges1 tsp olive oil4 x 150g/5½oz thick, skinless cod fillets4 slices of Parma ham or any other sliced prosciutto10g dry white breadcrumbs10g finely grated Parmesan 2 tbsp finely chopped parsley2-3 tbsp balsamic vinegarsea salt and freshly ground black pepper 1 red pepper, cut into 3cm/1in chunks 1 yellow pepper, cut into 3cm/1in chunks 2 courgettes, cut into 2cm/1in slices 1 medium red onion, cut into thin wedges 1 tsp olive oil 4 x 150g/5½oz thick, skinless cod fillets 4 slices of Parma ham or any other sliced prosciutto 10g dry white breadcrumbs 10g finely grated Parmesan 2 tbsp finely chopped parsley 2-3 tbsp balsamic vinegar sea salt and freshly ground black pepper 50g/1¾oz unsalted butter50g/1¾oz baby spinach leaves 50g/1¾oz unsalted butter 50g/1¾oz baby spinach leaves Method Preheat the oven to 200C/180C Fan/Gas 6.Put the peppers, courgettes and onion on a large baking tray and drizzle with oil. Season with salt and pepper and toss everything together until the vegetables are lightly coated. Roast for 20 minutes until softened and lightly charred.Pat dry the fish on kitchen paper and check for any bones. Remove any that you see with tweezers. Season the fish with black pepper and wrap each fillet loosely with a slice of ham.Remove the tray and make gaps for the fish. Place the fish on the tray. Mix the breadcrumbs with the Parmesan and parsley and scatter over the fish and vegetables.Bake for another 12–15 minutes or until the fish is cooked, the ham has crisped and the breadcrumbs are lightly browned.Meanwhile, to cook the spinach, heat a medium sauté pan and add the butter. Once melted add the spinach and cook for a minute or so until wilted.Serve the cod hot, drizzled with a little balsamic vinegar, on a bed of wilted spinach. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Put the peppers, courgettes and onion on a large baking tray and drizzle with oil. Season with salt and pepper and toss everything together until the vegetables are lightly coated. Roast for 20 minutes until softened and lightly charred. Put the peppers, courgettes and onion on a large baking tray and drizzle with oil. Season with salt and pepper and toss everything together until the vegetables are lightly coated. Roast for 20 minutes until softened and lightly charred. Pat dry the fish on kitchen paper and check for any bones. Remove any that you see with tweezers. Season the fish with black pepper and wrap each fillet loosely with a slice of ham. Pat dry the fish on kitchen paper and check for any bones. Remove any that you see with tweezers. Season the fish with black pepper and wrap each fillet loosely with a slice of ham. Remove the tray and make gaps for the fish. Place the fish on the tray. Mix the breadcrumbs with the Parmesan and parsley and scatter over the fish and vegetables. Remove the tray and make gaps for the fish. Place the fish on the tray. Mix the breadcrumbs with the Parmesan and parsley and scatter over the fish and vegetables. Bake for another 12–15 minutes or until the fish is cooked, the ham has crisped and the breadcrumbs are lightly browned. Bake for another 12–15 minutes or until the fish is cooked, the ham has crisped and the breadcrumbs are lightly browned. Meanwhile, to cook the spinach, heat a medium sauté pan and add the butter. Once melted add the spinach and cook for a minute or so until wilted. Meanwhile, to cook the spinach, heat a medium sauté pan and add the butter. Once melted add the spinach and cook for a minute or so until wilted. Serve the cod hot, drizzled with a little balsamic vinegar, on a bed of wilted spinach. Serve the cod hot, drizzled with a little balsamic vinegar, on a bed of wilted spinach."
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} | d055b5ee951ee1424b26e61b5cb2825d39596d13103d9f773372cfbe0af07b6c | Steak with béarnaise sauce and triple cooked-chips recipe
For the chips, cut the potatoes into thick batons and rinse them in cold water to remove as much starch as possible, put them in a large saucepan. Cover the chips with cold water and slowly bring to the boil. Simmer gently for 20–25 minutes, until the potatoes are knife tender and you can see lines and cracks start to develop. Using a slotted spoon, carefully remove the chips from the saucepan, don’t tip them into a colander as they will fall apart. Drain on kitchen paper and gently pat dry.Meanwhile, for the sauce put the vinegar, peppercorns, shallot and tarragon into a small saucepan, add 50ml/2fl oz water and bring to the boil. Simmer until the liquid has reduced to about 2 tablespoons. Strain and reserve the liquid.Place a heatproof bowl over a saucepan of simmering water. Make sure the bottom of the bowl doesn't touch the water. Put the egg yolks, a cube of butter and a pinch of salt into the bowl. Whisk them together, then add half the reserved liquid. Whisk until the mixture emulsifies and starts to thicken, then gradually add all the butter, a cube at a time. Make sure the mixture is emulsifying and not separating before adding more butter. If it starts to get too thick, add a teaspoon of warm water.When you have added all the butter, remove the bowl from the pan. Add a squeeze of lemon juice and stir in the tarragon leaves. Taste for seasoning and acidity and add salt, pepper and more of the reserved liquid if necessary. The sauce will keep warm for up to 30 minutes. Leave it in a heatproof bowl but off the heat. To fry the chips, heat a deep fat fryer to 130C. Fry the chips, in batches, for 5 minutes, remove and set aside (CAUTION: hot oil can be dangerous. Do not over-fill the pan or leave unattended).Meanwhile, pat the steak dry with kitchen paper. Head a griddle pan for several minutes over a high heat until it is too hot to hold your hand over – don’t ever touch the pan. Season the steak with plenty of salt. Add the steaks to the griddle, making sure you don’t overcrowd the pan.For a very blue or rare steak cook for 1 minute on each side. For rare cook for 1½ minutes, for medium rare cook for 2 minutes and then 1½ on the other side. For medium cook for 2 minutes on each side. Remove the steaks and rest them for 5 –10 minutes, so the meat can relax and hold on to more of its juices. Season with black pepper. Increase the deep-fat fryer temperature to 180C, return the chips to the pan, in batches, and fry for 1–2 minutes or until they are crisp and deep golden-brown. Drain on kitchen paper, then sprinkle the chips with salt. To serve, carve the meat into slices and pour the sauce over the top and serve the chips alongside. For the chips, cut the potatoes into thick batons and rinse them in cold water to remove as much starch as possible, put them in a large saucepan. Cover the chips with cold water and slowly bring to the boil. Simmer gently for 20–25 minutes, until the potatoes are knife tender and you can see lines and cracks start to develop. Using a slotted spoon, carefully remove the chips from the saucepan, don’t tip them into a colander as they will fall apart. Drain on kitchen paper and gently pat dry. For the chips, cut the potatoes into thick batons and rinse them in cold water to remove as much starch as possible, put them in a large saucepan. Cover the chips with cold water and slowly bring to the boil. Simmer gently for 20–25 minutes, until the potatoes are knife tender and you can see lines and cracks start to develop. Using a slotted spoon, carefully remove the chips from the saucepan, don’t tip them into a colander as they will fall apart. Drain on kitchen paper and gently pat dry. Meanwhile, for the sauce put the vinegar, peppercorns, shallot and tarragon into a small saucepan, add 50ml/2fl oz water and bring to the boil. Simmer until the liquid has reduced to about 2 tablespoons. Strain and reserve the liquid. Meanwhile, for the sauce put the vinegar, peppercorns, shallot and tarragon into a small saucepan, add 50ml/2fl oz water and bring to the boil. Simmer until the liquid has reduced to about 2 tablespoons. Strain and reserve the liquid. Place a heatproof bowl over a saucepan of simmering water. Make sure the bottom of the bowl doesn't touch the water. Put the egg yolks, a cube of butter and a pinch of salt into the bowl. Whisk them together, then add half the reserved liquid. Whisk until the mixture emulsifies and starts to thicken, then gradually add all the butter, a cube at a time. Make sure the mixture is emulsifying and not separating before adding more butter. If it starts to get too thick, add a teaspoon of warm water. Place a heatproof bowl over a saucepan of simmering water. Make sure the bottom of the bowl doesn't touch the water. Put the egg yolks, a cube of butter and a pinch of salt into the bowl. Whisk them together, then add half the reserved liquid. Whisk until the mixture emulsifies and starts to thicken, then gradually add all the butter, a cube at a time. Make sure the mixture is emulsifying and not separating before adding more butter. If it starts to get too thick, add a teaspoon of warm water. When you have added all the butter, remove the bowl from the pan. Add a squeeze of lemon juice and stir in the tarragon leaves. Taste for seasoning and acidity and add salt, pepper and more of the reserved liquid if necessary. The sauce will keep warm for up to 30 minutes. Leave it in a heatproof bowl but off the heat. When you have added all the butter, remove the bowl from the pan. Add a squeeze of lemon juice and stir in the tarragon leaves. Taste for seasoning and acidity and add salt, pepper and more of the reserved liquid if necessary. The sauce will keep warm for up to 30 minutes. Leave it in a heatproof bowl but off the heat. To fry the chips, heat a deep fat fryer to 130C. Fry the chips, in batches, for 5 minutes, remove and set aside (CAUTION: hot oil can be dangerous. Do not over-fill the pan or leave unattended). To fry the chips, heat a deep fat fryer to 130C. Fry the chips, in batches, for 5 minutes, remove and set aside (CAUTION: hot oil can be dangerous. Do not over-fill the pan or leave unattended). Meanwhile, pat the steak dry with kitchen paper. Head a griddle pan for several minutes over a high heat until it is too hot to hold your hand over – don’t ever touch the pan. Season the steak with plenty of salt. Add the steaks to the griddle, making sure you don’t overcrowd the pan. Meanwhile, pat the steak dry with kitchen paper. Head a griddle pan for several minutes over a high heat until it is too hot to hold your hand over – don’t ever touch the pan. Season the steak with plenty of salt. Add the steaks to the griddle, making sure you don’t overcrowd the pan. For a very blue or rare steak cook for 1 minute on each side. For rare cook for 1½ minutes, for medium rare cook for 2 minutes and then 1½ on the other side. For medium cook for 2 minutes on each side. Remove the steaks and rest them for 5 –10 minutes, so the meat can relax and hold on to more of its juices. Season with black pepper. For a very blue or rare steak cook for 1 minute on each side. For rare cook for 1½ minutes, for medium rare cook for 2 minutes and then 1½ on the other side. For medium cook for 2 minutes on each side. Remove the steaks and rest them for 5 –10 minutes, so the meat can relax and hold on to more of its juices. Season with black pepper. Increase the deep-fat fryer temperature to 180C, return the chips to the pan, in batches, and fry for 1–2 minutes or until they are crisp and deep golden-brown. Drain on kitchen paper, then sprinkle the chips with salt. Increase the deep-fat fryer temperature to 180C, return the chips to the pan, in batches, and fry for 1–2 minutes or until they are crisp and deep golden-brown. Drain on kitchen paper, then sprinkle the chips with salt. To serve, carve the meat into slices and pour the sauce over the top and serve the chips alongside. To serve, carve the meat into slices and pour the sauce over the top and serve the chips alongside. | {
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"title": "Steak with béarnaise sauce and triple cooked-chips recipe",
"content": "For the chips, cut the potatoes into thick batons and rinse them in cold water to remove as much starch as possible, put them in a large saucepan. Cover the chips with cold water and slowly bring to the boil. Simmer gently for 20–25 minutes, until the potatoes are knife tender and you can see lines and cracks start to develop. Using a slotted spoon, carefully remove the chips from the saucepan, don’t tip them into a colander as they will fall apart. Drain on kitchen paper and gently pat dry.Meanwhile, for the sauce put the vinegar, peppercorns, shallot and tarragon into a small saucepan, add 50ml/2fl oz water and bring to the boil. Simmer until the liquid has reduced to about 2 tablespoons. Strain and reserve the liquid.Place a heatproof bowl over a saucepan of simmering water. Make sure the bottom of the bowl doesn't touch the water. Put the egg yolks, a cube of butter and a pinch of salt into the bowl. Whisk them together, then add half the reserved liquid. Whisk until the mixture emulsifies and starts to thicken, then gradually add all the butter, a cube at a time. Make sure the mixture is emulsifying and not separating before adding more butter. If it starts to get too thick, add a teaspoon of warm water.When you have added all the butter, remove the bowl from the pan. Add a squeeze of lemon juice and stir in the tarragon leaves. Taste for seasoning and acidity and add salt, pepper and more of the reserved liquid if necessary. The sauce will keep warm for up to 30 minutes. Leave it in a heatproof bowl but off the heat. To fry the chips, heat a deep fat fryer to 130C. Fry the chips, in batches, for 5 minutes, remove and set aside (CAUTION: hot oil can be dangerous. Do not over-fill the pan or leave unattended).Meanwhile, pat the steak dry with kitchen paper. Head a griddle pan for several minutes over a high heat until it is too hot to hold your hand over – don’t ever touch the pan. Season the steak with plenty of salt. Add the steaks to the griddle, making sure you don’t overcrowd the pan.For a very blue or rare steak cook for 1 minute on each side. For rare cook for 1½ minutes, for medium rare cook for 2 minutes and then 1½ on the other side. For medium cook for 2 minutes on each side. Remove the steaks and rest them for 5 –10 minutes, so the meat can relax and hold on to more of its juices. Season with black pepper. Increase the deep-fat fryer temperature to 180C, return the chips to the pan, in batches, and fry for 1–2 minutes or until they are crisp and deep golden-brown. Drain on kitchen paper, then sprinkle the chips with salt. To serve, carve the meat into slices and pour the sauce over the top and serve the chips alongside. For the chips, cut the potatoes into thick batons and rinse them in cold water to remove as much starch as possible, put them in a large saucepan. Cover the chips with cold water and slowly bring to the boil. Simmer gently for 20–25 minutes, until the potatoes are knife tender and you can see lines and cracks start to develop. Using a slotted spoon, carefully remove the chips from the saucepan, don’t tip them into a colander as they will fall apart. Drain on kitchen paper and gently pat dry. For the chips, cut the potatoes into thick batons and rinse them in cold water to remove as much starch as possible, put them in a large saucepan. Cover the chips with cold water and slowly bring to the boil. Simmer gently for 20–25 minutes, until the potatoes are knife tender and you can see lines and cracks start to develop. Using a slotted spoon, carefully remove the chips from the saucepan, don’t tip them into a colander as they will fall apart. Drain on kitchen paper and gently pat dry. Meanwhile, for the sauce put the vinegar, peppercorns, shallot and tarragon into a small saucepan, add 50ml/2fl oz water and bring to the boil. Simmer until the liquid has reduced to about 2 tablespoons. Strain and reserve the liquid. Meanwhile, for the sauce put the vinegar, peppercorns, shallot and tarragon into a small saucepan, add 50ml/2fl oz water and bring to the boil. Simmer until the liquid has reduced to about 2 tablespoons. Strain and reserve the liquid. Place a heatproof bowl over a saucepan of simmering water. Make sure the bottom of the bowl doesn't touch the water. Put the egg yolks, a cube of butter and a pinch of salt into the bowl. Whisk them together, then add half the reserved liquid. Whisk until the mixture emulsifies and starts to thicken, then gradually add all the butter, a cube at a time. Make sure the mixture is emulsifying and not separating before adding more butter. If it starts to get too thick, add a teaspoon of warm water. Place a heatproof bowl over a saucepan of simmering water. Make sure the bottom of the bowl doesn't touch the water. Put the egg yolks, a cube of butter and a pinch of salt into the bowl. Whisk them together, then add half the reserved liquid. Whisk until the mixture emulsifies and starts to thicken, then gradually add all the butter, a cube at a time. Make sure the mixture is emulsifying and not separating before adding more butter. If it starts to get too thick, add a teaspoon of warm water. When you have added all the butter, remove the bowl from the pan. Add a squeeze of lemon juice and stir in the tarragon leaves. Taste for seasoning and acidity and add salt, pepper and more of the reserved liquid if necessary. The sauce will keep warm for up to 30 minutes. Leave it in a heatproof bowl but off the heat. When you have added all the butter, remove the bowl from the pan. Add a squeeze of lemon juice and stir in the tarragon leaves. Taste for seasoning and acidity and add salt, pepper and more of the reserved liquid if necessary. The sauce will keep warm for up to 30 minutes. Leave it in a heatproof bowl but off the heat. To fry the chips, heat a deep fat fryer to 130C. Fry the chips, in batches, for 5 minutes, remove and set aside (CAUTION: hot oil can be dangerous. Do not over-fill the pan or leave unattended). To fry the chips, heat a deep fat fryer to 130C. Fry the chips, in batches, for 5 minutes, remove and set aside (CAUTION: hot oil can be dangerous. Do not over-fill the pan or leave unattended). Meanwhile, pat the steak dry with kitchen paper. Head a griddle pan for several minutes over a high heat until it is too hot to hold your hand over – don’t ever touch the pan. Season the steak with plenty of salt. Add the steaks to the griddle, making sure you don’t overcrowd the pan. Meanwhile, pat the steak dry with kitchen paper. Head a griddle pan for several minutes over a high heat until it is too hot to hold your hand over – don’t ever touch the pan. Season the steak with plenty of salt. Add the steaks to the griddle, making sure you don’t overcrowd the pan. For a very blue or rare steak cook for 1 minute on each side. For rare cook for 1½ minutes, for medium rare cook for 2 minutes and then 1½ on the other side. For medium cook for 2 minutes on each side. Remove the steaks and rest them for 5 –10 minutes, so the meat can relax and hold on to more of its juices. Season with black pepper. For a very blue or rare steak cook for 1 minute on each side. For rare cook for 1½ minutes, for medium rare cook for 2 minutes and then 1½ on the other side. For medium cook for 2 minutes on each side. Remove the steaks and rest them for 5 –10 minutes, so the meat can relax and hold on to more of its juices. Season with black pepper. Increase the deep-fat fryer temperature to 180C, return the chips to the pan, in batches, and fry for 1–2 minutes or until they are crisp and deep golden-brown. Drain on kitchen paper, then sprinkle the chips with salt. Increase the deep-fat fryer temperature to 180C, return the chips to the pan, in batches, and fry for 1–2 minutes or until they are crisp and deep golden-brown. Drain on kitchen paper, then sprinkle the chips with salt. To serve, carve the meat into slices and pour the sauce over the top and serve the chips alongside. To serve, carve the meat into slices and pour the sauce over the top and serve the chips alongside."
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} | a06505362fa8208d09a3b97bc63f021a0b329db9cf1e7870efe053da32db426e | Curried chicken and rice salad recipe
An average of 4.0 out of 5 stars from 12 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/curried_chicken_and_rice_47377_16x9.jpg Strips of chicken breast are tossed with spiced rice, flaked almonds, sliced apple, cherry tomatoes and Tenderstem broccoli to make a colourful, filling and portable lunch. Simply pack into a plastic container, pop into a cool bag with a couple of ice blocks and keep well chilled. Each serving provides 343 kcal, 28.7g protein, 37g carbohydrate (of which 8.4g sugars), 7.5g fat (of which 1.1g saturates), 7g fibre and 1.06g salt. 75g/2½oz wholegrain long-grain rice2 tsp medium curry powder100g/3½oz long-stem broccoli, trimmed and cut into short lengths½ chicken stock cube1 chicken breast, boned and skinned1 small onion, half thinly sliced, half finely chopped1 bay leaflow-calorie cooking spray15g/½oz flaked almonds, toasted1 small eating apple, cored, halved and thinly sliced100g/3½oz cherry tomatoes, halved3 heaped tbsp roughly chopped fresh coriander½ lemon, juice onlysalt and freshly ground black pepper 75g/2½oz wholegrain long-grain rice 2 tsp medium curry powder 100g/3½oz long-stem broccoli, trimmed and cut into short lengths ½ chicken stock cube 1 chicken breast, boned and skinned 1 small onion, half thinly sliced, half finely chopped 1 bay leaf low-calorie cooking spray 15g/½oz flaked almonds, toasted 1 small eating apple, cored, halved and thinly sliced 100g/3½oz cherry tomatoes, halved 3 heaped tbsp roughly chopped fresh coriander ½ lemon, juice only salt and freshly ground black pepper Method Half-fill a medium saucepan with water and bring to the boil. Add the rice and one teaspoon of curry powder. Cook for 25 minutes, or until tender. Add the broccoli and cook for a further two minutes. Drain in a colander and rinse under cold running water until cold.Meanwhile half-fill a small saucepan with water, add the stock cube and bring to the boil, stirring until the stock dissolves. Add the chicken, the sliced onion and bay leaf and reduce the heat. Simmer for 15 minutes or until the chicken is cooked through. Drain in a sieve, reserving the cooking liquor. Set the chicken aside to cool.Return the pan to the heat, spray with oil and add the chopped onion. Cook over a low heat for three minutes, stirring. Add the remaining curry powder and stir for a further few seconds. Pour 200ml/7fl oz of reserved cooking liquor into the pan and bring to a simmer. Cook the onion for 5-6 minutes, or until most of the liquid has evaporated, stirring occasionally. Remove from the heat, spread across a plate and leave to cool for five minutes before transferring to the fridge until cold.Tear the chicken into pieces and place in a bowl. Tip the rice and broccoli on top, add the cooled spiced onions, almonds, apple and tomatoes. Scatter with the coriander and sprinkle with lemon juice. Season to taste and serve. Half-fill a medium saucepan with water and bring to the boil. Add the rice and one teaspoon of curry powder. Cook for 25 minutes, or until tender. Add the broccoli and cook for a further two minutes. Drain in a colander and rinse under cold running water until cold. Half-fill a medium saucepan with water and bring to the boil. Add the rice and one teaspoon of curry powder. Cook for 25 minutes, or until tender. Add the broccoli and cook for a further two minutes. Drain in a colander and rinse under cold running water until cold. Meanwhile half-fill a small saucepan with water, add the stock cube and bring to the boil, stirring until the stock dissolves. Add the chicken, the sliced onion and bay leaf and reduce the heat. Simmer for 15 minutes or until the chicken is cooked through. Drain in a sieve, reserving the cooking liquor. Set the chicken aside to cool. Meanwhile half-fill a small saucepan with water, add the stock cube and bring to the boil, stirring until the stock dissolves. Add the chicken, the sliced onion and bay leaf and reduce the heat. Simmer for 15 minutes or until the chicken is cooked through. Drain in a sieve, reserving the cooking liquor. Set the chicken aside to cool. Return the pan to the heat, spray with oil and add the chopped onion. Cook over a low heat for three minutes, stirring. Add the remaining curry powder and stir for a further few seconds. Return the pan to the heat, spray with oil and add the chopped onion. Cook over a low heat for three minutes, stirring. Add the remaining curry powder and stir for a further few seconds. Pour 200ml/7fl oz of reserved cooking liquor into the pan and bring to a simmer. Cook the onion for 5-6 minutes, or until most of the liquid has evaporated, stirring occasionally. Remove from the heat, spread across a plate and leave to cool for five minutes before transferring to the fridge until cold. Pour 200ml/7fl oz of reserved cooking liquor into the pan and bring to a simmer. Cook the onion for 5-6 minutes, or until most of the liquid has evaporated, stirring occasionally. Remove from the heat, spread across a plate and leave to cool for five minutes before transferring to the fridge until cold. Tear the chicken into pieces and place in a bowl. Tip the rice and broccoli on top, add the cooled spiced onions, almonds, apple and tomatoes. Scatter with the coriander and sprinkle with lemon juice. Season to taste and serve. Tear the chicken into pieces and place in a bowl. Tip the rice and broccoli on top, add the cooled spiced onions, almonds, apple and tomatoes. Scatter with the coriander and sprinkle with lemon juice. Season to taste and serve. | {
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"content": "An average of 4.0 out of 5 stars from 12 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/curried_chicken_and_rice_47377_16x9.jpg Strips of chicken breast are tossed with spiced rice, flaked almonds, sliced apple, cherry tomatoes and Tenderstem broccoli to make a colourful, filling and portable lunch. Simply pack into a plastic container, pop into a cool bag with a couple of ice blocks and keep well chilled. Each serving provides 343 kcal, 28.7g protein, 37g carbohydrate (of which 8.4g sugars), 7.5g fat (of which 1.1g saturates), 7g fibre and 1.06g salt. 75g/2½oz wholegrain long-grain rice2 tsp medium curry powder100g/3½oz long-stem broccoli, trimmed and cut into short lengths½ chicken stock cube1 chicken breast, boned and skinned1 small onion, half thinly sliced, half finely chopped1 bay leaflow-calorie cooking spray15g/½oz flaked almonds, toasted1 small eating apple, cored, halved and thinly sliced100g/3½oz cherry tomatoes, halved3 heaped tbsp roughly chopped fresh coriander½ lemon, juice onlysalt and freshly ground black pepper 75g/2½oz wholegrain long-grain rice 2 tsp medium curry powder 100g/3½oz long-stem broccoli, trimmed and cut into short lengths ½ chicken stock cube 1 chicken breast, boned and skinned 1 small onion, half thinly sliced, half finely chopped 1 bay leaf low-calorie cooking spray 15g/½oz flaked almonds, toasted 1 small eating apple, cored, halved and thinly sliced 100g/3½oz cherry tomatoes, halved 3 heaped tbsp roughly chopped fresh coriander ½ lemon, juice only salt and freshly ground black pepper Method Half-fill a medium saucepan with water and bring to the boil. Add the rice and one teaspoon of curry powder. Cook for 25 minutes, or until tender. Add the broccoli and cook for a further two minutes. Drain in a colander and rinse under cold running water until cold.Meanwhile half-fill a small saucepan with water, add the stock cube and bring to the boil, stirring until the stock dissolves. Add the chicken, the sliced onion and bay leaf and reduce the heat. Simmer for 15 minutes or until the chicken is cooked through. Drain in a sieve, reserving the cooking liquor. Set the chicken aside to cool.Return the pan to the heat, spray with oil and add the chopped onion. Cook over a low heat for three minutes, stirring. Add the remaining curry powder and stir for a further few seconds. Pour 200ml/7fl oz of reserved cooking liquor into the pan and bring to a simmer. Cook the onion for 5-6 minutes, or until most of the liquid has evaporated, stirring occasionally. Remove from the heat, spread across a plate and leave to cool for five minutes before transferring to the fridge until cold.Tear the chicken into pieces and place in a bowl. Tip the rice and broccoli on top, add the cooled spiced onions, almonds, apple and tomatoes. Scatter with the coriander and sprinkle with lemon juice. Season to taste and serve. Half-fill a medium saucepan with water and bring to the boil. Add the rice and one teaspoon of curry powder. Cook for 25 minutes, or until tender. Add the broccoli and cook for a further two minutes. Drain in a colander and rinse under cold running water until cold. Half-fill a medium saucepan with water and bring to the boil. Add the rice and one teaspoon of curry powder. Cook for 25 minutes, or until tender. Add the broccoli and cook for a further two minutes. Drain in a colander and rinse under cold running water until cold. Meanwhile half-fill a small saucepan with water, add the stock cube and bring to the boil, stirring until the stock dissolves. Add the chicken, the sliced onion and bay leaf and reduce the heat. Simmer for 15 minutes or until the chicken is cooked through. Drain in a sieve, reserving the cooking liquor. Set the chicken aside to cool. Meanwhile half-fill a small saucepan with water, add the stock cube and bring to the boil, stirring until the stock dissolves. Add the chicken, the sliced onion and bay leaf and reduce the heat. Simmer for 15 minutes or until the chicken is cooked through. Drain in a sieve, reserving the cooking liquor. Set the chicken aside to cool. Return the pan to the heat, spray with oil and add the chopped onion. Cook over a low heat for three minutes, stirring. Add the remaining curry powder and stir for a further few seconds. Return the pan to the heat, spray with oil and add the chopped onion. Cook over a low heat for three minutes, stirring. Add the remaining curry powder and stir for a further few seconds. Pour 200ml/7fl oz of reserved cooking liquor into the pan and bring to a simmer. Cook the onion for 5-6 minutes, or until most of the liquid has evaporated, stirring occasionally. Remove from the heat, spread across a plate and leave to cool for five minutes before transferring to the fridge until cold. Pour 200ml/7fl oz of reserved cooking liquor into the pan and bring to a simmer. Cook the onion for 5-6 minutes, or until most of the liquid has evaporated, stirring occasionally. Remove from the heat, spread across a plate and leave to cool for five minutes before transferring to the fridge until cold. Tear the chicken into pieces and place in a bowl. Tip the rice and broccoli on top, add the cooled spiced onions, almonds, apple and tomatoes. Scatter with the coriander and sprinkle with lemon juice. Season to taste and serve. Tear the chicken into pieces and place in a bowl. Tip the rice and broccoli on top, add the cooled spiced onions, almonds, apple and tomatoes. Scatter with the coriander and sprinkle with lemon juice. Season to taste and serve."
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} | beb8bc9211b29892bac6f5243f0c5755ce7ee243397ea6f3b6a7c7569a8c3eac | Chicken and tarragon omelette recipe
An average of 3.6 out of 5 stars from 8 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chicken_and_tarragon_88286_16x9.jpg Omelettes are great when you're in a rush, and filling too. Each serving provides 358 kcal, 46g protein, 3g carbohydrates (of which 2g sugars), 17g fat (of which 4.5g saturates), 2g fibre and 0.8g salt. With a GI of 45 this meal is high protein, low GI. 1 leek, thinly sliced2 tbsp vegetable or chicken stock4 tbsp fat-free quark or fat-free natural cottage cheese1 tbsp finely chopped fresh tarragon1 cooked chicken breast, skin removed, cut into small dicelow-calorie cooking spray4 large free-range eggs, beatensalt and freshly ground black pepper 1 leek, thinly sliced 2 tbsp vegetable or chicken stock 4 tbsp fat-free quark or fat-free natural cottage cheese 1 tbsp finely chopped fresh tarragon 1 cooked chicken breast, skin removed, cut into small dice low-calorie cooking spray 4 large free-range eggs, beaten salt and freshly ground black pepper 4 plum tomatoes, halved½ cucumber, finely chopped 4 plum tomatoes, halved ½ cucumber, finely chopped Method Preheat the oven to 120C/100C Fan/Gas ¼ .Put the leeks and stock in a small saucepan and cover. Cook for 5–6 minutes, or until tender and all the liquids have been absorbed. Season and stir in the quark, tarragon and chicken.Spray a 20cm/8in frying pan with low-calorie cooking spray and place over a high heat. Season the eggs, then add half to the pan and cook, pushing the cooked egg into the centre of the pan and allowing the runny egg to flow into its place until no runny egg is left.Spoon half the chicken mixture into the middle of the omelette. Flip one side on top of the chicken, then the other side over to encase the filling. Roll the omelette onto a plate and keep warm while you cook the second one.Meanwhile, toss together the tomatoes and cucumber. Serve the omelettes with the cucumber salad. Preheat the oven to 120C/100C Fan/Gas ¼ . Preheat the oven to 120C/100C Fan/Gas ¼ . Put the leeks and stock in a small saucepan and cover. Cook for 5–6 minutes, or until tender and all the liquids have been absorbed. Season and stir in the quark, tarragon and chicken. Put the leeks and stock in a small saucepan and cover. Cook for 5–6 minutes, or until tender and all the liquids have been absorbed. Season and stir in the quark, tarragon and chicken. Spray a 20cm/8in frying pan with low-calorie cooking spray and place over a high heat. Spray a 20cm/8in frying pan with low-calorie cooking spray and place over a high heat. Season the eggs, then add half to the pan and cook, pushing the cooked egg into the centre of the pan and allowing the runny egg to flow into its place until no runny egg is left. Season the eggs, then add half to the pan and cook, pushing the cooked egg into the centre of the pan and allowing the runny egg to flow into its place until no runny egg is left. Spoon half the chicken mixture into the middle of the omelette. Flip one side on top of the chicken, then the other side over to encase the filling. Roll the omelette onto a plate and keep warm while you cook the second one. Spoon half the chicken mixture into the middle of the omelette. Flip one side on top of the chicken, then the other side over to encase the filling. Roll the omelette onto a plate and keep warm while you cook the second one. Meanwhile, toss together the tomatoes and cucumber. Serve the omelettes with the cucumber salad. Meanwhile, toss together the tomatoes and cucumber. Serve the omelettes with the cucumber salad. | {
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"content": "An average of 3.6 out of 5 stars from 8 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chicken_and_tarragon_88286_16x9.jpg Omelettes are great when you're in a rush, and filling too. Each serving provides 358 kcal, 46g protein, 3g carbohydrates (of which 2g sugars), 17g fat (of which 4.5g saturates), 2g fibre and 0.8g salt. With a GI of 45 this meal is high protein, low GI. 1 leek, thinly sliced2 tbsp vegetable or chicken stock4 tbsp fat-free quark or fat-free natural cottage cheese1 tbsp finely chopped fresh tarragon1 cooked chicken breast, skin removed, cut into small dicelow-calorie cooking spray4 large free-range eggs, beatensalt and freshly ground black pepper 1 leek, thinly sliced 2 tbsp vegetable or chicken stock 4 tbsp fat-free quark or fat-free natural cottage cheese 1 tbsp finely chopped fresh tarragon 1 cooked chicken breast, skin removed, cut into small dice low-calorie cooking spray 4 large free-range eggs, beaten salt and freshly ground black pepper 4 plum tomatoes, halved½ cucumber, finely chopped 4 plum tomatoes, halved ½ cucumber, finely chopped Method Preheat the oven to 120C/100C Fan/Gas ¼ .Put the leeks and stock in a small saucepan and cover. Cook for 5–6 minutes, or until tender and all the liquids have been absorbed. Season and stir in the quark, tarragon and chicken.Spray a 20cm/8in frying pan with low-calorie cooking spray and place over a high heat. Season the eggs, then add half to the pan and cook, pushing the cooked egg into the centre of the pan and allowing the runny egg to flow into its place until no runny egg is left.Spoon half the chicken mixture into the middle of the omelette. Flip one side on top of the chicken, then the other side over to encase the filling. Roll the omelette onto a plate and keep warm while you cook the second one.Meanwhile, toss together the tomatoes and cucumber. Serve the omelettes with the cucumber salad. Preheat the oven to 120C/100C Fan/Gas ¼ . Preheat the oven to 120C/100C Fan/Gas ¼ . Put the leeks and stock in a small saucepan and cover. Cook for 5–6 minutes, or until tender and all the liquids have been absorbed. Season and stir in the quark, tarragon and chicken. Put the leeks and stock in a small saucepan and cover. Cook for 5–6 minutes, or until tender and all the liquids have been absorbed. Season and stir in the quark, tarragon and chicken. Spray a 20cm/8in frying pan with low-calorie cooking spray and place over a high heat. Spray a 20cm/8in frying pan with low-calorie cooking spray and place over a high heat. Season the eggs, then add half to the pan and cook, pushing the cooked egg into the centre of the pan and allowing the runny egg to flow into its place until no runny egg is left. Season the eggs, then add half to the pan and cook, pushing the cooked egg into the centre of the pan and allowing the runny egg to flow into its place until no runny egg is left. Spoon half the chicken mixture into the middle of the omelette. Flip one side on top of the chicken, then the other side over to encase the filling. Roll the omelette onto a plate and keep warm while you cook the second one. Spoon half the chicken mixture into the middle of the omelette. Flip one side on top of the chicken, then the other side over to encase the filling. Roll the omelette onto a plate and keep warm while you cook the second one. Meanwhile, toss together the tomatoes and cucumber. Serve the omelettes with the cucumber salad. Meanwhile, toss together the tomatoes and cucumber. Serve the omelettes with the cucumber salad."
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} | 442f22df4ae99bfbfecdff96cc857733e121f9da9cf1a927efa34d8ae75a8739 | Greek salad recipe
This salad is designed to serve two as a light meal, but there is nothing stopping you doubling or quadrupling the ingredients so it can serve more people. It also makes a great accompaniment to any grilled or barbecued meats and can be stuffed into large warmed flat breads with cooked marinated chicken or lamb to make delicious gyros. Use full-fat feta instead of a reduced fat and serve with plain pitta breads or Greek-style flat breads. You can warm pitta bread very easily in a toaster, then use kitchen scissors to cut it into strips if you like. Larger flatbreads can be warmed on a baking tray in the oven, or in a dry frying pan for a minute or two on each side. Choose good quality large, ripe tomatoes to make a Greek salad for the best flavour. And, even if they’ve been stored in the fridge, allow to stand at room temperature for at least an hour if you can, to help the flavour become more pronounced To deseed a cucumber, cut off the ends and cut in half lengthways. Use a teaspoon to scrape out the seeds from each side and discard. For a Greek salad, you want the cucumber pieces to be in fairly large chunks, so cut the deseeded halves lengthways again and then slice thickly. You could make this salad with cherry tomatoes too, or differently coloured ‘heritage’ tomatoes. If using cherry tomatoes, cut in half rather than chopping, so the pieces don’t become too small. Mixed olives make a good alternative to Kalamata, or black olives. (Avoid any cheap pitted black olives as they have been processed to achieve the uniform black colour rather than ripening on the tree). It doesn’t matter if they are in oil or brine but it’s best to choose olives that have had their stones removed, so they are easier to eat in a salad. This salad will keep well in the fridge for a couple of days in a lidded container or a bowl covered with cling film or foil. Ideally, leave at room temperature for around 30 minutes before eating so the flavours have a chance to shine. Swap any discoloured mint leaves for fresh ones if you need to. This Greek salad is robust enough to put into a lidded container and take to work and is also great for picnics, especially when joining other Mediterranean-style ingredients, such as houmous and tzatziki, or pieces of spanakopita. Don’t forget to keep it cool with ice blocks. If you cut the ingredients into smaller pieces, the salad also makes a good filling for Greek-style wraps. Toss the salad in the oil and lemon juice, then drain in a sieve. Spread thin flatbreads, such as tortilla wraps, with extra-smooth humous. Scatter over the salad, fold in the ends and roll up. Wrap in foil, keep cool and eat the same day as it is made. | {
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"content": "This salad is designed to serve two as a light meal, but there is nothing stopping you doubling or quadrupling the ingredients so it can serve more people. It also makes a great accompaniment to any grilled or barbecued meats and can be stuffed into large warmed flat breads with cooked marinated chicken or lamb to make delicious gyros. Use full-fat feta instead of a reduced fat and serve with plain pitta breads or Greek-style flat breads. You can warm pitta bread very easily in a toaster, then use kitchen scissors to cut it into strips if you like. Larger flatbreads can be warmed on a baking tray in the oven, or in a dry frying pan for a minute or two on each side. Choose good quality large, ripe tomatoes to make a Greek salad for the best flavour. And, even if they’ve been stored in the fridge, allow to stand at room temperature for at least an hour if you can, to help the flavour become more pronounced To deseed a cucumber, cut off the ends and cut in half lengthways. Use a teaspoon to scrape out the seeds from each side and discard. For a Greek salad, you want the cucumber pieces to be in fairly large chunks, so cut the deseeded halves lengthways again and then slice thickly. You could make this salad with cherry tomatoes too, or differently coloured ‘heritage’ tomatoes. If using cherry tomatoes, cut in half rather than chopping, so the pieces don’t become too small. Mixed olives make a good alternative to Kalamata, or black olives. (Avoid any cheap pitted black olives as they have been processed to achieve the uniform black colour rather than ripening on the tree). It doesn’t matter if they are in oil or brine but it’s best to choose olives that have had their stones removed, so they are easier to eat in a salad. This salad will keep well in the fridge for a couple of days in a lidded container or a bowl covered with cling film or foil. Ideally, leave at room temperature for around 30 minutes before eating so the flavours have a chance to shine. Swap any discoloured mint leaves for fresh ones if you need to. This Greek salad is robust enough to put into a lidded container and take to work and is also great for picnics, especially when joining other Mediterranean-style ingredients, such as houmous and tzatziki, or pieces of spanakopita. Don’t forget to keep it cool with ice blocks. If you cut the ingredients into smaller pieces, the salad also makes a good filling for Greek-style wraps. Toss the salad in the oil and lemon juice, then drain in a sieve. Spread thin flatbreads, such as tortilla wraps, with extra-smooth humous. Scatter over the salad, fold in the ends and roll up. Wrap in foil, keep cool and eat the same day as it is made."
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} | 7cece00e345967ae4b0062098e8be3e352122663b232f4a58bc7b76846f1ca52 | Smoked salmon open-topped sandwich recipe
An average of 4.2 out of 5 stars from 11 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/smoked_salmon_00865_16x9.jpg Using dark rye or wholegrain bread for sandwiches rather than white will increase the fibre content. This high-protein open sandwich with salmon and quark cheese makes a quick and convenient low-calorie lunch. Try topping with cooked and peeled prawns instead of the salmon. With a GI of 49 this meal is high protein, low GI and provides 235 kcal per portion. 4 slices dark rye bread (pumpernickel)100g/3½oz quark, drained100g/3½oz smoked salmon slicessqueeze lemon juice1 tsp finely chopped fresh chives, to garnishfreshly ground black pepper25g/1oz watercress, to serve 4 slices dark rye bread (pumpernickel) 100g/3½oz quark, drained 100g/3½oz smoked salmon slices squeeze lemon juice 1 tsp finely chopped fresh chives, to garnish freshly ground black pepper 25g/1oz watercress, to serve Method Spread the bread with the quark. Top with the smoked salmon and a little lemon juice.Sprinkle with chives and pepper. Serve with the watercress. Spread the bread with the quark. Top with the smoked salmon and a little lemon juice. Spread the bread with the quark. Top with the smoked salmon and a little lemon juice. Sprinkle with chives and pepper. Serve with the watercress. Sprinkle with chives and pepper. Serve with the watercress. | {
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"title": "Smoked salmon open-topped sandwich recipe",
"content": "An average of 4.2 out of 5 stars from 11 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/smoked_salmon_00865_16x9.jpg Using dark rye or wholegrain bread for sandwiches rather than white will increase the fibre content. This high-protein open sandwich with salmon and quark cheese makes a quick and convenient low-calorie lunch. Try topping with cooked and peeled prawns instead of the salmon. With a GI of 49 this meal is high protein, low GI and provides 235 kcal per portion. 4 slices dark rye bread (pumpernickel)100g/3½oz quark, drained100g/3½oz smoked salmon slicessqueeze lemon juice1 tsp finely chopped fresh chives, to garnishfreshly ground black pepper25g/1oz watercress, to serve 4 slices dark rye bread (pumpernickel) 100g/3½oz quark, drained 100g/3½oz smoked salmon slices squeeze lemon juice 1 tsp finely chopped fresh chives, to garnish freshly ground black pepper 25g/1oz watercress, to serve Method Spread the bread with the quark. Top with the smoked salmon and a little lemon juice.Sprinkle with chives and pepper. Serve with the watercress. Spread the bread with the quark. Top with the smoked salmon and a little lemon juice. Spread the bread with the quark. Top with the smoked salmon and a little lemon juice. Sprinkle with chives and pepper. Serve with the watercress. Sprinkle with chives and pepper. Serve with the watercress."
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} | eca7b8a2c044a8a4b07d469d8a0fc552edd0ab60a3b26bdcfc1d23d17eb6fb04 | Blackberry and apple crumble smoothie recipe
An average of 4.4 out of 5 stars from 11 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/blackberry_and_apple_39192_16x9.jpg Mix up this high-protein fruit smoothie, with oats and almonds, for a fibre-filled start to the day. Equipment and preparation: For this recipe you will need a blender that can crush ice. If your blender cannot crush ice you will need to defrost the berries. With a GI of 45 this meal is high protein, low GI. 300g/10½oz frozen mixed berries 1 apple, cored and sliced200ml/7floz semi-skimmed milk150g/5½oz fat-free natural yoghurt25g/1oz porridge oats, with extra fibre10g/¼oz flaked almonds 300g/10½oz frozen mixed berries 1 apple, cored and sliced 200ml/7floz semi-skimmed milk 150g/5½oz fat-free natural yoghurt 25g/1oz porridge oats, with extra fibre 10g/¼oz flaked almonds Method Place the berries, apple, milk, yoghurt, oats and nuts in a blender and blend until smooth. Add 75-100ml/2½-3½floz cold water, a little at a time, to achieve a smooth consistency and blend again. Pour into glasses and serve. Place the berries, apple, milk, yoghurt, oats and nuts in a blender and blend until smooth. Place the berries, apple, milk, yoghurt, oats and nuts in a blender and blend until smooth. Add 75-100ml/2½-3½floz cold water, a little at a time, to achieve a smooth consistency and blend again. Add 75-100ml/2½-3½floz cold water, a little at a time, to achieve a smooth consistency and blend again. Pour into glasses and serve. Pour into glasses and serve. Recipe tips If making for the following day, keep in the fridge and add extra water or milk as the oats will continue to thicken as the smoothie stands. Use any frozen fruit you fancy for quick smoothies – it’s much cheaper than fresh. | {
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"title": "Blackberry and apple crumble smoothie recipe",
"content": "An average of 4.4 out of 5 stars from 11 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/blackberry_and_apple_39192_16x9.jpg Mix up this high-protein fruit smoothie, with oats and almonds, for a fibre-filled start to the day. Equipment and preparation: For this recipe you will need a blender that can crush ice. If your blender cannot crush ice you will need to defrost the berries. With a GI of 45 this meal is high protein, low GI. 300g/10½oz frozen mixed berries 1 apple, cored and sliced200ml/7floz semi-skimmed milk150g/5½oz fat-free natural yoghurt25g/1oz porridge oats, with extra fibre10g/¼oz flaked almonds 300g/10½oz frozen mixed berries 1 apple, cored and sliced 200ml/7floz semi-skimmed milk 150g/5½oz fat-free natural yoghurt 25g/1oz porridge oats, with extra fibre 10g/¼oz flaked almonds Method Place the berries, apple, milk, yoghurt, oats and nuts in a blender and blend until smooth. Add 75-100ml/2½-3½floz cold water, a little at a time, to achieve a smooth consistency and blend again. Pour into glasses and serve. Place the berries, apple, milk, yoghurt, oats and nuts in a blender and blend until smooth. Place the berries, apple, milk, yoghurt, oats and nuts in a blender and blend until smooth. Add 75-100ml/2½-3½floz cold water, a little at a time, to achieve a smooth consistency and blend again. Add 75-100ml/2½-3½floz cold water, a little at a time, to achieve a smooth consistency and blend again. Pour into glasses and serve. Pour into glasses and serve. Recipe tips If making for the following day, keep in the fridge and add extra water or milk as the oats will continue to thicken as the smoothie stands. Use any frozen fruit you fancy for quick smoothies – it’s much cheaper than fresh."
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} | b56677ac11ce0b86d7fcc098b9ab9cf119a77a882704acaa7429b898d8d8eb05 | Overnight oats recipe
An average of 4.7 out of 5 stars from 29 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/overnight_muesli_with_57876_16x9.jpg Prep these overnight oats the night before for a convenient high-protein breakfast the next morning. Blueberries, grated apples and nuts add extra fibre and tons of flavour. This recipe uses 0% fat yoghurt and skimmed milk to keep the calories low, but feel free to swap in your preferred milk and yoghurt (including plant-based alternatives). With a GI of 46 this meal is high protein, low GI and provides 335 kcal per portion. 50g/1¾oz porridge oats2 apples, coarsely grated20g/¾oz blanched hazelnuts, roughly chopped¼ tsp ground cinnamon¼ tsp ground nutmeg200g/7oz 0% fat Greek yoghurt100ml/3½fl oz skimmed milk100g/3½oz blueberries 10g/¼oz flaked almonds, toasted 50g/1¾oz porridge oats 2 apples, coarsely grated 20g/¾oz blanched hazelnuts, roughly chopped ¼ tsp ground cinnamon ¼ tsp ground nutmeg 200g/7oz 0% fat Greek yoghurt 100ml/3½fl oz skimmed milk 100g/3½oz blueberries 10g/¼oz flaked almonds, toasted Method In a bowl mix the oats, apples, hazelnuts, cinnamon and nutmeg. Stir in the yoghurt and milk, then cover the bowl and chill in the fridge for several hours or overnight. Spoon into two bowls and top with the blueberries and almonds. In a bowl mix the oats, apples, hazelnuts, cinnamon and nutmeg. Stir in the yoghurt and milk, then cover the bowl and chill in the fridge for several hours or overnight. In a bowl mix the oats, apples, hazelnuts, cinnamon and nutmeg. Stir in the yoghurt and milk, then cover the bowl and chill in the fridge for several hours or overnight. Spoon into two bowls and top with the blueberries and almonds. Spoon into two bowls and top with the blueberries and almonds. | {
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"title": "Overnight oats recipe",
"content": "An average of 4.7 out of 5 stars from 29 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/overnight_muesli_with_57876_16x9.jpg Prep these overnight oats the night before for a convenient high-protein breakfast the next morning. Blueberries, grated apples and nuts add extra fibre and tons of flavour. This recipe uses 0% fat yoghurt and skimmed milk to keep the calories low, but feel free to swap in your preferred milk and yoghurt (including plant-based alternatives). With a GI of 46 this meal is high protein, low GI and provides 335 kcal per portion. 50g/1¾oz porridge oats2 apples, coarsely grated20g/¾oz blanched hazelnuts, roughly chopped¼ tsp ground cinnamon¼ tsp ground nutmeg200g/7oz 0% fat Greek yoghurt100ml/3½fl oz skimmed milk100g/3½oz blueberries 10g/¼oz flaked almonds, toasted 50g/1¾oz porridge oats 2 apples, coarsely grated 20g/¾oz blanched hazelnuts, roughly chopped ¼ tsp ground cinnamon ¼ tsp ground nutmeg 200g/7oz 0% fat Greek yoghurt 100ml/3½fl oz skimmed milk 100g/3½oz blueberries 10g/¼oz flaked almonds, toasted Method In a bowl mix the oats, apples, hazelnuts, cinnamon and nutmeg. Stir in the yoghurt and milk, then cover the bowl and chill in the fridge for several hours or overnight. Spoon into two bowls and top with the blueberries and almonds. In a bowl mix the oats, apples, hazelnuts, cinnamon and nutmeg. Stir in the yoghurt and milk, then cover the bowl and chill in the fridge for several hours or overnight. In a bowl mix the oats, apples, hazelnuts, cinnamon and nutmeg. Stir in the yoghurt and milk, then cover the bowl and chill in the fridge for several hours or overnight. Spoon into two bowls and top with the blueberries and almonds. Spoon into two bowls and top with the blueberries and almonds."
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} | 12aa87efb41129a71f9ec4e4d0d924d76ae0e8f31671045053e6a00fb73558ed | Stuffed peppers recipe
An average of 4.7 out of 5 stars from 61 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/roasted_pepper_with_19108_16x9.jpg These protein-packed stuffed peppers make a filling vegetarian meal. If you don’t like goats' cheese these they also work well with feta. With a GI of 41 this meal is high protein, low GI and provides 373 kcal per portion. 50g/1¾oz wholegrain long-grain rice1 red and 1 yellow pepperlow-calorie cooking spray1 small onion, thinly sliced1 courgette, diced75g/2½oz cherry tomatoes, halved2 garlic cloves, crushed1 tsp ground cumin1 tsp ground coriander20g/¾oz toasted flaked almonds½ orange, zest only, finely grated3 heaped tbsp roughly chopped fresh flat leaf parsley (or coriander)100g/3½oz mild goats' cheese, rind removed and cheese cut into chunks salt and freshly ground black pepper 50g/1¾oz wholegrain long-grain rice 1 red and 1 yellow pepper low-calorie cooking spray 1 small onion, thinly sliced 1 courgette, diced 75g/2½oz cherry tomatoes, halved 2 garlic cloves, crushed 1 tsp ground cumin 1 tsp ground coriander 20g/¾oz toasted flaked almonds ½ orange, zest only, finely grated 3 heaped tbsp roughly chopped fresh flat leaf parsley (or coriander) 100g/3½oz mild goats' cheese, rind removed and cheese cut into chunks salt and freshly ground black pepper Method Preheat the oven to 200C/400F/Gas 6. Cook the rice in a pan of boiling water for 25 minutes, or until just tender, then drain. Meanwhile, cut the peppers in half from top to bottom and discard the seeds. Place, open-side up, on a baking tray (cut a sliver from the base if necessary to help them sit flat). Bake for 15 minutes.Spray a frying pan with cooking spray and cook the onion and courgette over a medium heat, stirring regularly, for 4-5 minutes, or until softened and lightly browned. Add the tomatoes, garlic, cumin and coriander and cook for a minute, stirring constantly. Tip into a large heatproof bowl and stir in the almonds and orange zest.Add the rice and parsley and season with a little salt and lots of pepper. Mix together.Fill the peppers with the rice mixture. Dot with the cheese and return to the oven for 10 minutes, or until the peppers are softened and the filling is piping hot. Preheat the oven to 200C/400F/Gas 6. Cook the rice in a pan of boiling water for 25 minutes, or until just tender, then drain. Preheat the oven to 200C/400F/Gas 6. Cook the rice in a pan of boiling water for 25 minutes, or until just tender, then drain. Meanwhile, cut the peppers in half from top to bottom and discard the seeds. Place, open-side up, on a baking tray (cut a sliver from the base if necessary to help them sit flat). Bake for 15 minutes. Meanwhile, cut the peppers in half from top to bottom and discard the seeds. Place, open-side up, on a baking tray (cut a sliver from the base if necessary to help them sit flat). Bake for 15 minutes. Spray a frying pan with cooking spray and cook the onion and courgette over a medium heat, stirring regularly, for 4-5 minutes, or until softened and lightly browned. Spray a frying pan with cooking spray and cook the onion and courgette over a medium heat, stirring regularly, for 4-5 minutes, or until softened and lightly browned. Add the tomatoes, garlic, cumin and coriander and cook for a minute, stirring constantly. Tip into a large heatproof bowl and stir in the almonds and orange zest. Add the tomatoes, garlic, cumin and coriander and cook for a minute, stirring constantly. Tip into a large heatproof bowl and stir in the almonds and orange zest. Add the rice and parsley and season with a little salt and lots of pepper. Mix together. Add the rice and parsley and season with a little salt and lots of pepper. Mix together. Fill the peppers with the rice mixture. Dot with the cheese and return to the oven for 10 minutes, or until the peppers are softened and the filling is piping hot. Fill the peppers with the rice mixture. Dot with the cheese and return to the oven for 10 minutes, or until the peppers are softened and the filling is piping hot. | {
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"title": "Stuffed peppers recipe",
"content": "An average of 4.7 out of 5 stars from 61 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/roasted_pepper_with_19108_16x9.jpg These protein-packed stuffed peppers make a filling vegetarian meal. If you don’t like goats' cheese these they also work well with feta. With a GI of 41 this meal is high protein, low GI and provides 373 kcal per portion. 50g/1¾oz wholegrain long-grain rice1 red and 1 yellow pepperlow-calorie cooking spray1 small onion, thinly sliced1 courgette, diced75g/2½oz cherry tomatoes, halved2 garlic cloves, crushed1 tsp ground cumin1 tsp ground coriander20g/¾oz toasted flaked almonds½ orange, zest only, finely grated3 heaped tbsp roughly chopped fresh flat leaf parsley (or coriander)100g/3½oz mild goats' cheese, rind removed and cheese cut into chunks salt and freshly ground black pepper 50g/1¾oz wholegrain long-grain rice 1 red and 1 yellow pepper low-calorie cooking spray 1 small onion, thinly sliced 1 courgette, diced 75g/2½oz cherry tomatoes, halved 2 garlic cloves, crushed 1 tsp ground cumin 1 tsp ground coriander 20g/¾oz toasted flaked almonds ½ orange, zest only, finely grated 3 heaped tbsp roughly chopped fresh flat leaf parsley (or coriander) 100g/3½oz mild goats' cheese, rind removed and cheese cut into chunks salt and freshly ground black pepper Method Preheat the oven to 200C/400F/Gas 6. Cook the rice in a pan of boiling water for 25 minutes, or until just tender, then drain. Meanwhile, cut the peppers in half from top to bottom and discard the seeds. Place, open-side up, on a baking tray (cut a sliver from the base if necessary to help them sit flat). Bake for 15 minutes.Spray a frying pan with cooking spray and cook the onion and courgette over a medium heat, stirring regularly, for 4-5 minutes, or until softened and lightly browned. Add the tomatoes, garlic, cumin and coriander and cook for a minute, stirring constantly. Tip into a large heatproof bowl and stir in the almonds and orange zest.Add the rice and parsley and season with a little salt and lots of pepper. Mix together.Fill the peppers with the rice mixture. Dot with the cheese and return to the oven for 10 minutes, or until the peppers are softened and the filling is piping hot. Preheat the oven to 200C/400F/Gas 6. Cook the rice in a pan of boiling water for 25 minutes, or until just tender, then drain. Preheat the oven to 200C/400F/Gas 6. Cook the rice in a pan of boiling water for 25 minutes, or until just tender, then drain. Meanwhile, cut the peppers in half from top to bottom and discard the seeds. Place, open-side up, on a baking tray (cut a sliver from the base if necessary to help them sit flat). Bake for 15 minutes. Meanwhile, cut the peppers in half from top to bottom and discard the seeds. Place, open-side up, on a baking tray (cut a sliver from the base if necessary to help them sit flat). Bake for 15 minutes. Spray a frying pan with cooking spray and cook the onion and courgette over a medium heat, stirring regularly, for 4-5 minutes, or until softened and lightly browned. Spray a frying pan with cooking spray and cook the onion and courgette over a medium heat, stirring regularly, for 4-5 minutes, or until softened and lightly browned. Add the tomatoes, garlic, cumin and coriander and cook for a minute, stirring constantly. Tip into a large heatproof bowl and stir in the almonds and orange zest. Add the tomatoes, garlic, cumin and coriander and cook for a minute, stirring constantly. Tip into a large heatproof bowl and stir in the almonds and orange zest. Add the rice and parsley and season with a little salt and lots of pepper. Mix together. Add the rice and parsley and season with a little salt and lots of pepper. Mix together. Fill the peppers with the rice mixture. Dot with the cheese and return to the oven for 10 minutes, or until the peppers are softened and the filling is piping hot. Fill the peppers with the rice mixture. Dot with the cheese and return to the oven for 10 minutes, or until the peppers are softened and the filling is piping hot."
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} | 2c786ba68051b9788c59831f17cbcd4900bd42e789f810208f0b025dc83ba505 | Tuna bean salad recipe
An average of 4.9 out of 5 stars from 31 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/tuna_bean_salad_54783_16x9.jpg Similar to a tuna Nicoise, this salad has the addition of canned beans for extra fibre. Use drained and rinsed red kidney beans if you can’t find mixed beans. With a GI of 50 this meal is high protein, low GI. This meal provides 390 kcal, 39g protein, 21g carbohydrate (of which 5.5g sugars), 15g fat (of which 3g saturates), 8.5g fibre and 1.3g salt per portion. 100g/3½oz green beans, halved2 free-range eggs400g tin mixed beans in water, drained and rinsed100g/3½oz cherry tomatoes, halved4 spring onions, thinly sliced160g tinned tuna steak in water, drained 100g/3½oz green beans, halved 2 free-range eggs 400g tin mixed beans in water, drained and rinsed 100g/3½oz cherry tomatoes, halved 4 spring onions, thinly sliced 160g tinned tuna steak in water, drained 1 tbsp extra virgin olive oil1 tsp red wine vinegar1 tsp Dijon mustardfreshly ground black pepper 1 tbsp extra virgin olive oil 1 tsp red wine vinegar 1 tsp Dijon mustard freshly ground black pepper Method Cook the green beans in a pan of boiling water for 4 minutes. Plunge them into a bowl of very cold water. Cook the eggs in a pan of boiling water for 8 minutes. Drain in a sieve under cold running water until cold. Peel and cut the eggs into quarters.For the dressing, whisk the oil, vinegar and mustard in a large bowl until thick. Season with black pepper.Add the green beans, mixed beans, cherry tomatoes and spring onions to the dressing and mix. Flake the tuna on top and add the hard-boiled eggs. Season with black pepper. Cook the green beans in a pan of boiling water for 4 minutes. Plunge them into a bowl of very cold water. Cook the green beans in a pan of boiling water for 4 minutes. Plunge them into a bowl of very cold water. Cook the eggs in a pan of boiling water for 8 minutes. Drain in a sieve under cold running water until cold. Peel and cut the eggs into quarters. Cook the eggs in a pan of boiling water for 8 minutes. Drain in a sieve under cold running water until cold. Peel and cut the eggs into quarters. For the dressing, whisk the oil, vinegar and mustard in a large bowl until thick. Season with black pepper. For the dressing, whisk the oil, vinegar and mustard in a large bowl until thick. Season with black pepper. Add the green beans, mixed beans, cherry tomatoes and spring onions to the dressing and mix. Flake the tuna on top and add the hard-boiled eggs. Season with black pepper. Add the green beans, mixed beans, cherry tomatoes and spring onions to the dressing and mix. Flake the tuna on top and add the hard-boiled eggs. Season with black pepper. Recipe tips Use red kidney beans if you can’t find mixed beans in your local store. | {
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"content": "An average of 4.9 out of 5 stars from 31 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/tuna_bean_salad_54783_16x9.jpg Similar to a tuna Nicoise, this salad has the addition of canned beans for extra fibre. Use drained and rinsed red kidney beans if you can’t find mixed beans. With a GI of 50 this meal is high protein, low GI. This meal provides 390 kcal, 39g protein, 21g carbohydrate (of which 5.5g sugars), 15g fat (of which 3g saturates), 8.5g fibre and 1.3g salt per portion. 100g/3½oz green beans, halved2 free-range eggs400g tin mixed beans in water, drained and rinsed100g/3½oz cherry tomatoes, halved4 spring onions, thinly sliced160g tinned tuna steak in water, drained 100g/3½oz green beans, halved 2 free-range eggs 400g tin mixed beans in water, drained and rinsed 100g/3½oz cherry tomatoes, halved 4 spring onions, thinly sliced 160g tinned tuna steak in water, drained 1 tbsp extra virgin olive oil1 tsp red wine vinegar1 tsp Dijon mustardfreshly ground black pepper 1 tbsp extra virgin olive oil 1 tsp red wine vinegar 1 tsp Dijon mustard freshly ground black pepper Method Cook the green beans in a pan of boiling water for 4 minutes. Plunge them into a bowl of very cold water. Cook the eggs in a pan of boiling water for 8 minutes. Drain in a sieve under cold running water until cold. Peel and cut the eggs into quarters.For the dressing, whisk the oil, vinegar and mustard in a large bowl until thick. Season with black pepper.Add the green beans, mixed beans, cherry tomatoes and spring onions to the dressing and mix. Flake the tuna on top and add the hard-boiled eggs. Season with black pepper. Cook the green beans in a pan of boiling water for 4 minutes. Plunge them into a bowl of very cold water. Cook the green beans in a pan of boiling water for 4 minutes. Plunge them into a bowl of very cold water. Cook the eggs in a pan of boiling water for 8 minutes. Drain in a sieve under cold running water until cold. Peel and cut the eggs into quarters. Cook the eggs in a pan of boiling water for 8 minutes. Drain in a sieve under cold running water until cold. Peel and cut the eggs into quarters. For the dressing, whisk the oil, vinegar and mustard in a large bowl until thick. Season with black pepper. For the dressing, whisk the oil, vinegar and mustard in a large bowl until thick. Season with black pepper. Add the green beans, mixed beans, cherry tomatoes and spring onions to the dressing and mix. Flake the tuna on top and add the hard-boiled eggs. Season with black pepper. Add the green beans, mixed beans, cherry tomatoes and spring onions to the dressing and mix. Flake the tuna on top and add the hard-boiled eggs. Season with black pepper. Recipe tips Use red kidney beans if you can’t find mixed beans in your local store."
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} | ecb5a87bc374eb72546279f93ec6244d6b5cbd4045b9e7532e235917fdfb34ed | Porridge with berries recipe
An average of 4.1 out of 5 stars from 17 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/porridge_with_berries_50767_16x9.jpg The perfect winter breakfast, this creamy-tasting porridge is topped with great value thawed frozen fruit and toasted flaked almonds for extra protein. With a GI of 51 this meal is high protein, low GI. 80g/2¾oz whole rolled porridge oats200ml/7fl oz semi-skimmed milk150g/5½oz frozen mixed berries, such as strawberries, raspberries and blueberries, thawed15g/½ozoz flaked almonds, toasted150g/5½oz fat-free natural fromage frais 80g/2¾oz whole rolled porridge oats 200ml/7fl oz semi-skimmed milk 150g/5½oz frozen mixed berries, such as strawberries, raspberries and blueberries, thawed 15g/½ozoz flaked almonds, toasted 150g/5½oz fat-free natural fromage frais Method Put the oats in a saucepan with the milk and 300ml/10½fl oz water. Cook over a low-medium heat for 3-4 minutes, stirring constantly, until rich and creamy. Pour into two deep bowls and top with the mixed berries. Scatter the almonds over and serve with the fromage frais. Put the oats in a saucepan with the milk and 300ml/10½fl oz water. Cook over a low-medium heat for 3-4 minutes, stirring constantly, until rich and creamy. Put the oats in a saucepan with the milk and 300ml/10½fl oz water. Cook over a low-medium heat for 3-4 minutes, stirring constantly, until rich and creamy. Pour into two deep bowls and top with the mixed berries. Scatter the almonds over and serve with the fromage frais. Pour into two deep bowls and top with the mixed berries. Scatter the almonds over and serve with the fromage frais. Recipe tips It's important to use whole rolled porridge oats, rather than instant oats, because they take much longer to digest. | {
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"title": "Porridge with berries recipe",
"content": "An average of 4.1 out of 5 stars from 17 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/porridge_with_berries_50767_16x9.jpg The perfect winter breakfast, this creamy-tasting porridge is topped with great value thawed frozen fruit and toasted flaked almonds for extra protein. With a GI of 51 this meal is high protein, low GI. 80g/2¾oz whole rolled porridge oats200ml/7fl oz semi-skimmed milk150g/5½oz frozen mixed berries, such as strawberries, raspberries and blueberries, thawed15g/½ozoz flaked almonds, toasted150g/5½oz fat-free natural fromage frais 80g/2¾oz whole rolled porridge oats 200ml/7fl oz semi-skimmed milk 150g/5½oz frozen mixed berries, such as strawberries, raspberries and blueberries, thawed 15g/½ozoz flaked almonds, toasted 150g/5½oz fat-free natural fromage frais Method Put the oats in a saucepan with the milk and 300ml/10½fl oz water. Cook over a low-medium heat for 3-4 minutes, stirring constantly, until rich and creamy. Pour into two deep bowls and top with the mixed berries. Scatter the almonds over and serve with the fromage frais. Put the oats in a saucepan with the milk and 300ml/10½fl oz water. Cook over a low-medium heat for 3-4 minutes, stirring constantly, until rich and creamy. Put the oats in a saucepan with the milk and 300ml/10½fl oz water. Cook over a low-medium heat for 3-4 minutes, stirring constantly, until rich and creamy. Pour into two deep bowls and top with the mixed berries. Scatter the almonds over and serve with the fromage frais. Pour into two deep bowls and top with the mixed berries. Scatter the almonds over and serve with the fromage frais. Recipe tips It's important to use whole rolled porridge oats, rather than instant oats, because they take much longer to digest."
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} | 9a37b59643cfa739caffa7a6bff08829e609840b48533fb0b3600219e5806f52 | Salmon and fragrant lentils recipe
An average of 3.8 out of 5 stars from 17 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/salmon_and_puy_lentils_34702_16x9.jpg Salmon and lentils make a nutritional powerhouse and this is such a simple way to cook them. Stir the lentils through lightly spiced ready-cooked rice for an easy supper. With a GI of 7.8, this meal is high protein, low GI. Each serving provides 588 kcal, 41g protein, 63g carbohydrate (of which 6.1g sugars), 17g fat (of which 2.6g saturates), 11g fibre and 0.73g salt per portion. 2 salmon fillets1 lemon, juice only6 spring onions, trimmed and sliced1 large garlic clove, sliced1 pepper, sliced6 mushrooms, sliced400g tin green lentils1 tsp ground cumin1 tsp ground coriander1 tsp ground turmeric250g packet ready-cooked basmati rice200g/7oz spinach 2 salmon fillets 1 lemon, juice only 6 spring onions, trimmed and sliced 1 large garlic clove, sliced 1 pepper, sliced 6 mushrooms, sliced 400g tin green lentils 1 tsp ground cumin 1 tsp ground coriander 1 tsp ground turmeric 250g packet ready-cooked basmati rice 200g/7oz spinach Method Preheat the oven to 180C/160C Fan/Gas 4 and place the salmon on a baking tray. Squeeze over the juice of a lemon, the spring onions, slices of garlic, pepper and mushrooms. Cover with foil and bake for 10–12 minutes, or until the salmon is cooked to your liking. Meanwhile, drain and rinse the lentils, add to a pan with the spices and heat through. Cook the rice according to the packet instructions, and add this to the pan. Stir in the spinach allowing it to wilt for a couple of minutes.Serve the lentils with the salmon. Preheat the oven to 180C/160C Fan/Gas 4 and place the salmon on a baking tray. Squeeze over the juice of a lemon, the spring onions, slices of garlic, pepper and mushrooms. Cover with foil and bake for 10–12 minutes, or until the salmon is cooked to your liking. Preheat the oven to 180C/160C Fan/Gas 4 and place the salmon on a baking tray. Squeeze over the juice of a lemon, the spring onions, slices of garlic, pepper and mushrooms. Cover with foil and bake for 10–12 minutes, or until the salmon is cooked to your liking. Meanwhile, drain and rinse the lentils, add to a pan with the spices and heat through. Cook the rice according to the packet instructions, and add this to the pan. Stir in the spinach allowing it to wilt for a couple of minutes. Meanwhile, drain and rinse the lentils, add to a pan with the spices and heat through. Cook the rice according to the packet instructions, and add this to the pan. Stir in the spinach allowing it to wilt for a couple of minutes. Serve the lentils with the salmon. Serve the lentils with the salmon. | {
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"title": "Salmon and fragrant lentils recipe",
"content": "An average of 3.8 out of 5 stars from 17 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/salmon_and_puy_lentils_34702_16x9.jpg Salmon and lentils make a nutritional powerhouse and this is such a simple way to cook them. Stir the lentils through lightly spiced ready-cooked rice for an easy supper. With a GI of 7.8, this meal is high protein, low GI. Each serving provides 588 kcal, 41g protein, 63g carbohydrate (of which 6.1g sugars), 17g fat (of which 2.6g saturates), 11g fibre and 0.73g salt per portion. 2 salmon fillets1 lemon, juice only6 spring onions, trimmed and sliced1 large garlic clove, sliced1 pepper, sliced6 mushrooms, sliced400g tin green lentils1 tsp ground cumin1 tsp ground coriander1 tsp ground turmeric250g packet ready-cooked basmati rice200g/7oz spinach 2 salmon fillets 1 lemon, juice only 6 spring onions, trimmed and sliced 1 large garlic clove, sliced 1 pepper, sliced 6 mushrooms, sliced 400g tin green lentils 1 tsp ground cumin 1 tsp ground coriander 1 tsp ground turmeric 250g packet ready-cooked basmati rice 200g/7oz spinach Method Preheat the oven to 180C/160C Fan/Gas 4 and place the salmon on a baking tray. Squeeze over the juice of a lemon, the spring onions, slices of garlic, pepper and mushrooms. Cover with foil and bake for 10–12 minutes, or until the salmon is cooked to your liking. Meanwhile, drain and rinse the lentils, add to a pan with the spices and heat through. Cook the rice according to the packet instructions, and add this to the pan. Stir in the spinach allowing it to wilt for a couple of minutes.Serve the lentils with the salmon. Preheat the oven to 180C/160C Fan/Gas 4 and place the salmon on a baking tray. Squeeze over the juice of a lemon, the spring onions, slices of garlic, pepper and mushrooms. Cover with foil and bake for 10–12 minutes, or until the salmon is cooked to your liking. Preheat the oven to 180C/160C Fan/Gas 4 and place the salmon on a baking tray. Squeeze over the juice of a lemon, the spring onions, slices of garlic, pepper and mushrooms. Cover with foil and bake for 10–12 minutes, or until the salmon is cooked to your liking. Meanwhile, drain and rinse the lentils, add to a pan with the spices and heat through. Cook the rice according to the packet instructions, and add this to the pan. Stir in the spinach allowing it to wilt for a couple of minutes. Meanwhile, drain and rinse the lentils, add to a pan with the spices and heat through. Cook the rice according to the packet instructions, and add this to the pan. Stir in the spinach allowing it to wilt for a couple of minutes. Serve the lentils with the salmon. Serve the lentils with the salmon."
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} | 9c7f7accf8443ebecf1d92e214b430a0935fdc0aaff814f23a9f4e8fa798d572 | Creamy pasta with broccoli, peas and lemon recipe
An average of 4.3 out of 5 stars from 18 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/penne_with_peas_and_44307_16x9.jpg A quick and delicious creamy pasta with a few tweaks to keep it healthy. Whole wheat pasta adds fibre and using reduced-fat crème fraîche keeps the calories down. You can add chopped cooked chicken or diced ham at the same time as the crème fraîche if you like. Add a splash of water and heat through until hot throughout. 240g/8½oz whole wheat penne pasta200g/7oz long-stemmed broccoli, trimmed and each stalk cut into three pieces100g/3½oz frozen peas175g/7oz reduced-fat crème fraîche1 small lemon, finely grated zest only25g/1oz Parmesan, finely grated, plus extra for servingsalt and freshly ground black pepper 240g/8½oz whole wheat penne pasta 200g/7oz long-stemmed broccoli, trimmed and each stalk cut into three pieces 100g/3½oz frozen peas 175g/7oz reduced-fat crème fraîche 1 small lemon, finely grated zest only 25g/1oz Parmesan, finely grated, plus extra for serving salt and freshly ground black pepper Method Half fill a large saucepan with water, add a large pinch of salt and bring to the boil. Add the pasta and cook for 10 minutes, stirring occasionally.Stir in the broccoli and peas and boil for a further 2 minutes, then drain in a colander and return to the pan.Add the crème fraîche, lemon zest and Parmesan and season generously with plenty of freshly ground black pepper and a little more salt. Toss together over a low heat for 20–30 seconds, or until the crème fraîche is hot, then serve sprinkled with a little extra cheese, if you like. Half fill a large saucepan with water, add a large pinch of salt and bring to the boil. Add the pasta and cook for 10 minutes, stirring occasionally. Half fill a large saucepan with water, add a large pinch of salt and bring to the boil. Add the pasta and cook for 10 minutes, stirring occasionally. Stir in the broccoli and peas and boil for a further 2 minutes, then drain in a colander and return to the pan. Stir in the broccoli and peas and boil for a further 2 minutes, then drain in a colander and return to the pan. Add the crème fraîche, lemon zest and Parmesan and season generously with plenty of freshly ground black pepper and a little more salt. Toss together over a low heat for 20–30 seconds, or until the crème fraîche is hot, then serve sprinkled with a little extra cheese, if you like. Add the crème fraîche, lemon zest and Parmesan and season generously with plenty of freshly ground black pepper and a little more salt. Toss together over a low heat for 20–30 seconds, or until the crème fraîche is hot, then serve sprinkled with a little extra cheese, if you like. Recipe tips Full-fat crème fraîche, or cream, can be used instead of the reduced fat crème fraîche, but the calorie count will increase. | {
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"title": "Creamy pasta with broccoli, peas and lemon recipe",
"content": "An average of 4.3 out of 5 stars from 18 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/penne_with_peas_and_44307_16x9.jpg A quick and delicious creamy pasta with a few tweaks to keep it healthy. Whole wheat pasta adds fibre and using reduced-fat crème fraîche keeps the calories down. You can add chopped cooked chicken or diced ham at the same time as the crème fraîche if you like. Add a splash of water and heat through until hot throughout. 240g/8½oz whole wheat penne pasta200g/7oz long-stemmed broccoli, trimmed and each stalk cut into three pieces100g/3½oz frozen peas175g/7oz reduced-fat crème fraîche1 small lemon, finely grated zest only25g/1oz Parmesan, finely grated, plus extra for servingsalt and freshly ground black pepper 240g/8½oz whole wheat penne pasta 200g/7oz long-stemmed broccoli, trimmed and each stalk cut into three pieces 100g/3½oz frozen peas 175g/7oz reduced-fat crème fraîche 1 small lemon, finely grated zest only 25g/1oz Parmesan, finely grated, plus extra for serving salt and freshly ground black pepper Method Half fill a large saucepan with water, add a large pinch of salt and bring to the boil. Add the pasta and cook for 10 minutes, stirring occasionally.Stir in the broccoli and peas and boil for a further 2 minutes, then drain in a colander and return to the pan.Add the crème fraîche, lemon zest and Parmesan and season generously with plenty of freshly ground black pepper and a little more salt. Toss together over a low heat for 20–30 seconds, or until the crème fraîche is hot, then serve sprinkled with a little extra cheese, if you like. Half fill a large saucepan with water, add a large pinch of salt and bring to the boil. Add the pasta and cook for 10 minutes, stirring occasionally. Half fill a large saucepan with water, add a large pinch of salt and bring to the boil. Add the pasta and cook for 10 minutes, stirring occasionally. Stir in the broccoli and peas and boil for a further 2 minutes, then drain in a colander and return to the pan. Stir in the broccoli and peas and boil for a further 2 minutes, then drain in a colander and return to the pan. Add the crème fraîche, lemon zest and Parmesan and season generously with plenty of freshly ground black pepper and a little more salt. Toss together over a low heat for 20–30 seconds, or until the crème fraîche is hot, then serve sprinkled with a little extra cheese, if you like. Add the crème fraîche, lemon zest and Parmesan and season generously with plenty of freshly ground black pepper and a little more salt. Toss together over a low heat for 20–30 seconds, or until the crème fraîche is hot, then serve sprinkled with a little extra cheese, if you like. Recipe tips Full-fat crème fraîche, or cream, can be used instead of the reduced fat crème fraîche, but the calorie count will increase."
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} | 26ef9e03df5447ad493e6067b9e446f029fc677775247009492467faf8d334e0 | Moroccan vegetables with couscous recipe
An average of 4.7 out of 5 stars from 32 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/moroccan_vegetables_with_52330_16x9.jpg Aubergines are wonderful roasted, serve with couscous and topped with chickpeas to make this flavourful vegetarian dish. With a GI of 43 this meal is high protein, low GI and provides 202 kcal per portion. 2 small auberginescalorie controlled cooking oil spray½ medium onion, finely chopped½ tsp ground cumin½ tsp ground coriander¼ tsp hot chilli powderpinch ground cinnamon227g/8oz tin chopped tomatoes½ red pepper, deseeded and diced1 medium courgette, cut into 1.5cm/½in chunks400g/14oz tin chickpeas, drained and rinsed2 heaped tbsp roughly chopped fresh coriander, plus extra to garnish400ml/14fl oz vegetable stock, made with ½ stock cube ½ small lemon, juice only15g/½oz roughly chopped pistachio nuts (alternatively use toasted flaked almonds)100g/3½oz fat-free natural yoghurt, to serve 2 small aubergines calorie controlled cooking oil spray ½ medium onion, finely chopped ½ tsp ground cumin ½ tsp ground coriander ¼ tsp hot chilli powder pinch ground cinnamon 227g/8oz tin chopped tomatoes ½ red pepper, deseeded and diced 1 medium courgette, cut into 1.5cm/½in chunks 400g/14oz tin chickpeas, drained and rinsed 2 heaped tbsp roughly chopped fresh coriander, plus extra to garnish 400ml/14fl oz vegetable stock, made with ½ stock cube ½ small lemon, juice only 15g/½oz roughly chopped pistachio nuts (alternatively use toasted flaked almonds) 100g/3½oz fat-free natural yoghurt, to serve ½ vegetable stock cube80g/2¾oz wholegrain couscous½ small lemon, finely grated zest only2 heaped tbsp roughly chopped fresh corianderfreshly ground black pepper ½ vegetable stock cube 80g/2¾oz wholegrain couscous ½ small lemon, finely grated zest only 2 heaped tbsp roughly chopped fresh coriander freshly ground black pepper Method Preheat the oven to 200C/180C Fan/Gas 6. Cut the aubergines in half from top to bottom and score in a criss-cross pattern through the flesh. Place on a small baking tray and spray with oil. Season with a little black pepper and bake for 30-40 minutes or until very tender and lightly browned.Meanwhile, spray a large non-stick frying pan with oil and place over a medium heat. Add the onion and cook for five minutes, stirring regularly until softened and lightly browned. Add the cumin, coriander, chilli and cinnamon and cook for a few seconds, stirring constantly.Pour the tomatoes into the pan. Add the pepper, courgette, chickpeas, coriander and stock. Season with a little salt and lots of ground black pepper and bring to a gentle simmer. Cook for around 20 minutes, stirring occasionally until the vegetables are tender and the sauce is thick. Just before the sauce is ready, make the couscous. Dissolve the stock cube in 100ml/3½fl oz just-boiled water in a medium bowl. Stir in the couscous, cover and rest for three minutes. Add the lemon zest, coriander and season to taste. Toss well together, using a fork to break up the clumps of couscous.Divide the aubergines between four plates. Stir the lemon juice into the chickpeas and season to taste. Spoon the spiced chickpeas over the aubergines. Add the couscous and sprinkle with chopped nuts. Garnish with coriander and yoghurt. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Cut the aubergines in half from top to bottom and score in a criss-cross pattern through the flesh. Place on a small baking tray and spray with oil. Season with a little black pepper and bake for 30-40 minutes or until very tender and lightly browned. Cut the aubergines in half from top to bottom and score in a criss-cross pattern through the flesh. Place on a small baking tray and spray with oil. Season with a little black pepper and bake for 30-40 minutes or until very tender and lightly browned. Meanwhile, spray a large non-stick frying pan with oil and place over a medium heat. Add the onion and cook for five minutes, stirring regularly until softened and lightly browned. Add the cumin, coriander, chilli and cinnamon and cook for a few seconds, stirring constantly. Meanwhile, spray a large non-stick frying pan with oil and place over a medium heat. Add the onion and cook for five minutes, stirring regularly until softened and lightly browned. Add the cumin, coriander, chilli and cinnamon and cook for a few seconds, stirring constantly. Pour the tomatoes into the pan. Add the pepper, courgette, chickpeas, coriander and stock. Season with a little salt and lots of ground black pepper and bring to a gentle simmer. Cook for around 20 minutes, stirring occasionally until the vegetables are tender and the sauce is thick. Pour the tomatoes into the pan. Add the pepper, courgette, chickpeas, coriander and stock. Season with a little salt and lots of ground black pepper and bring to a gentle simmer. Cook for around 20 minutes, stirring occasionally until the vegetables are tender and the sauce is thick. Just before the sauce is ready, make the couscous. Dissolve the stock cube in 100ml/3½fl oz just-boiled water in a medium bowl. Stir in the couscous, cover and rest for three minutes. Add the lemon zest, coriander and season to taste. Toss well together, using a fork to break up the clumps of couscous. Just before the sauce is ready, make the couscous. Dissolve the stock cube in 100ml/3½fl oz just-boiled water in a medium bowl. Stir in the couscous, cover and rest for three minutes. Add the lemon zest, coriander and season to taste. Toss well together, using a fork to break up the clumps of couscous. Divide the aubergines between four plates. Stir the lemon juice into the chickpeas and season to taste. Spoon the spiced chickpeas over the aubergines. Add the couscous and sprinkle with chopped nuts. Garnish with coriander and yoghurt. Divide the aubergines between four plates. Stir the lemon juice into the chickpeas and season to taste. Spoon the spiced chickpeas over the aubergines. Add the couscous and sprinkle with chopped nuts. Garnish with coriander and yoghurt. | {
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"title": "Moroccan vegetables with couscous recipe",
"content": "An average of 4.7 out of 5 stars from 32 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/moroccan_vegetables_with_52330_16x9.jpg Aubergines are wonderful roasted, serve with couscous and topped with chickpeas to make this flavourful vegetarian dish. With a GI of 43 this meal is high protein, low GI and provides 202 kcal per portion. 2 small auberginescalorie controlled cooking oil spray½ medium onion, finely chopped½ tsp ground cumin½ tsp ground coriander¼ tsp hot chilli powderpinch ground cinnamon227g/8oz tin chopped tomatoes½ red pepper, deseeded and diced1 medium courgette, cut into 1.5cm/½in chunks400g/14oz tin chickpeas, drained and rinsed2 heaped tbsp roughly chopped fresh coriander, plus extra to garnish400ml/14fl oz vegetable stock, made with ½ stock cube ½ small lemon, juice only15g/½oz roughly chopped pistachio nuts (alternatively use toasted flaked almonds)100g/3½oz fat-free natural yoghurt, to serve 2 small aubergines calorie controlled cooking oil spray ½ medium onion, finely chopped ½ tsp ground cumin ½ tsp ground coriander ¼ tsp hot chilli powder pinch ground cinnamon 227g/8oz tin chopped tomatoes ½ red pepper, deseeded and diced 1 medium courgette, cut into 1.5cm/½in chunks 400g/14oz tin chickpeas, drained and rinsed 2 heaped tbsp roughly chopped fresh coriander, plus extra to garnish 400ml/14fl oz vegetable stock, made with ½ stock cube ½ small lemon, juice only 15g/½oz roughly chopped pistachio nuts (alternatively use toasted flaked almonds) 100g/3½oz fat-free natural yoghurt, to serve ½ vegetable stock cube80g/2¾oz wholegrain couscous½ small lemon, finely grated zest only2 heaped tbsp roughly chopped fresh corianderfreshly ground black pepper ½ vegetable stock cube 80g/2¾oz wholegrain couscous ½ small lemon, finely grated zest only 2 heaped tbsp roughly chopped fresh coriander freshly ground black pepper Method Preheat the oven to 200C/180C Fan/Gas 6. Cut the aubergines in half from top to bottom and score in a criss-cross pattern through the flesh. Place on a small baking tray and spray with oil. Season with a little black pepper and bake for 30-40 minutes or until very tender and lightly browned.Meanwhile, spray a large non-stick frying pan with oil and place over a medium heat. Add the onion and cook for five minutes, stirring regularly until softened and lightly browned. Add the cumin, coriander, chilli and cinnamon and cook for a few seconds, stirring constantly.Pour the tomatoes into the pan. Add the pepper, courgette, chickpeas, coriander and stock. Season with a little salt and lots of ground black pepper and bring to a gentle simmer. Cook for around 20 minutes, stirring occasionally until the vegetables are tender and the sauce is thick. Just before the sauce is ready, make the couscous. Dissolve the stock cube in 100ml/3½fl oz just-boiled water in a medium bowl. Stir in the couscous, cover and rest for three minutes. Add the lemon zest, coriander and season to taste. Toss well together, using a fork to break up the clumps of couscous.Divide the aubergines between four plates. Stir the lemon juice into the chickpeas and season to taste. Spoon the spiced chickpeas over the aubergines. Add the couscous and sprinkle with chopped nuts. Garnish with coriander and yoghurt. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Cut the aubergines in half from top to bottom and score in a criss-cross pattern through the flesh. Place on a small baking tray and spray with oil. Season with a little black pepper and bake for 30-40 minutes or until very tender and lightly browned. Cut the aubergines in half from top to bottom and score in a criss-cross pattern through the flesh. Place on a small baking tray and spray with oil. Season with a little black pepper and bake for 30-40 minutes or until very tender and lightly browned. Meanwhile, spray a large non-stick frying pan with oil and place over a medium heat. Add the onion and cook for five minutes, stirring regularly until softened and lightly browned. Add the cumin, coriander, chilli and cinnamon and cook for a few seconds, stirring constantly. Meanwhile, spray a large non-stick frying pan with oil and place over a medium heat. Add the onion and cook for five minutes, stirring regularly until softened and lightly browned. Add the cumin, coriander, chilli and cinnamon and cook for a few seconds, stirring constantly. Pour the tomatoes into the pan. Add the pepper, courgette, chickpeas, coriander and stock. Season with a little salt and lots of ground black pepper and bring to a gentle simmer. Cook for around 20 minutes, stirring occasionally until the vegetables are tender and the sauce is thick. Pour the tomatoes into the pan. Add the pepper, courgette, chickpeas, coriander and stock. Season with a little salt and lots of ground black pepper and bring to a gentle simmer. Cook for around 20 minutes, stirring occasionally until the vegetables are tender and the sauce is thick. Just before the sauce is ready, make the couscous. Dissolve the stock cube in 100ml/3½fl oz just-boiled water in a medium bowl. Stir in the couscous, cover and rest for three minutes. Add the lemon zest, coriander and season to taste. Toss well together, using a fork to break up the clumps of couscous. Just before the sauce is ready, make the couscous. Dissolve the stock cube in 100ml/3½fl oz just-boiled water in a medium bowl. Stir in the couscous, cover and rest for three minutes. Add the lemon zest, coriander and season to taste. Toss well together, using a fork to break up the clumps of couscous. Divide the aubergines between four plates. Stir the lemon juice into the chickpeas and season to taste. Spoon the spiced chickpeas over the aubergines. Add the couscous and sprinkle with chopped nuts. Garnish with coriander and yoghurt. Divide the aubergines between four plates. Stir the lemon juice into the chickpeas and season to taste. Spoon the spiced chickpeas over the aubergines. Add the couscous and sprinkle with chopped nuts. Garnish with coriander and yoghurt."
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} | 36390b69e3f782e04c795b072a671705ab76eb1b84bd1c0c873e655258bc9ade | Southern-style pork and beans recipe
An average of 4.5 out of 5 stars from 44 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/southern-style_pork_and_91730_16x9.jpg A simple but generous vegetable and pork dish that’s rich in fibre and flavour. We temper the chilli heat with fat-free yoghurt. With a GI of 39 this meal is high protein, low GI and provides 322 kcal per portion. low-calorie cooking spray1 onion, sliced250g/9oz pork tenderloin fillet, all visible fat removed, cut into 2cm/1in pieces150g/5½oz gammon steak, all visible fat removed, cut into 2cm/1in pieces2 garlic cloves, crushed2 tsp smoked paprika½ tsp hot chilli powder400g tin chopped tomatoes2 x 400g tins cannellini beans, drained and rinsed2 tbsp tomato purée2 tsp prepared English mustard400ml/14fl oz pork or chicken stock, made with 1 stock cube3 heaped tbsp chopped flatleaf parsley, to garnish4 tbsp fat-free plain yoghurt or fromage frais, to servesalt and freshly ground black pepper low-calorie cooking spray 1 onion, sliced 250g/9oz pork tenderloin fillet, all visible fat removed, cut into 2cm/1in pieces 150g/5½oz gammon steak, all visible fat removed, cut into 2cm/1in pieces 2 garlic cloves, crushed 2 tsp smoked paprika ½ tsp hot chilli powder 400g tin chopped tomatoes 2 x 400g tins cannellini beans, drained and rinsed 2 tbsp tomato purée 2 tsp prepared English mustard 400ml/14fl oz pork or chicken stock, made with 1 stock cube 3 heaped tbsp chopped flatleaf parsley, to garnish 4 tbsp fat-free plain yoghurt or fromage frais, to serve salt and freshly ground black pepper Method Spray a large, wide-based saucepan with cooking spray and fry the onion over a medium heat for 4-5 minutes, stirring occasionally, until softened and lightly browned. Add the pork and gammon, season with pepper and cook for two minutes, stirring constantly.Add the garlic, paprika and chilli powder and cook for a few seconds, stirring. Tip the tomatoes and beans into the pan, and stir in the tomato purée and mustard. Pour over the stock and bring to a gentle simmer. Cook for 20-25 minutes, stirring occasionally, until the pork is tender and cooked through and the sauce is thick. Season to taste and stir in half the parsley. Sprinkle the rest over just before serving. Serve with the yoghurt. Spray a large, wide-based saucepan with cooking spray and fry the onion over a medium heat for 4-5 minutes, stirring occasionally, until softened and lightly browned. Spray a large, wide-based saucepan with cooking spray and fry the onion over a medium heat for 4-5 minutes, stirring occasionally, until softened and lightly browned. Add the pork and gammon, season with pepper and cook for two minutes, stirring constantly. Add the pork and gammon, season with pepper and cook for two minutes, stirring constantly. Add the garlic, paprika and chilli powder and cook for a few seconds, stirring. Tip the tomatoes and beans into the pan, and stir in the tomato purée and mustard. Pour over the stock and bring to a gentle simmer. Add the garlic, paprika and chilli powder and cook for a few seconds, stirring. Tip the tomatoes and beans into the pan, and stir in the tomato purée and mustard. Pour over the stock and bring to a gentle simmer. Cook for 20-25 minutes, stirring occasionally, until the pork is tender and cooked through and the sauce is thick. Season to taste and stir in half the parsley. Sprinkle the rest over just before serving. Serve with the yoghurt. Cook for 20-25 minutes, stirring occasionally, until the pork is tender and cooked through and the sauce is thick. Season to taste and stir in half the parsley. Sprinkle the rest over just before serving. Serve with the yoghurt. | {
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"title": "Southern-style pork and beans recipe",
"content": "An average of 4.5 out of 5 stars from 44 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/southern-style_pork_and_91730_16x9.jpg A simple but generous vegetable and pork dish that’s rich in fibre and flavour. We temper the chilli heat with fat-free yoghurt. With a GI of 39 this meal is high protein, low GI and provides 322 kcal per portion. low-calorie cooking spray1 onion, sliced250g/9oz pork tenderloin fillet, all visible fat removed, cut into 2cm/1in pieces150g/5½oz gammon steak, all visible fat removed, cut into 2cm/1in pieces2 garlic cloves, crushed2 tsp smoked paprika½ tsp hot chilli powder400g tin chopped tomatoes2 x 400g tins cannellini beans, drained and rinsed2 tbsp tomato purée2 tsp prepared English mustard400ml/14fl oz pork or chicken stock, made with 1 stock cube3 heaped tbsp chopped flatleaf parsley, to garnish4 tbsp fat-free plain yoghurt or fromage frais, to servesalt and freshly ground black pepper low-calorie cooking spray 1 onion, sliced 250g/9oz pork tenderloin fillet, all visible fat removed, cut into 2cm/1in pieces 150g/5½oz gammon steak, all visible fat removed, cut into 2cm/1in pieces 2 garlic cloves, crushed 2 tsp smoked paprika ½ tsp hot chilli powder 400g tin chopped tomatoes 2 x 400g tins cannellini beans, drained and rinsed 2 tbsp tomato purée 2 tsp prepared English mustard 400ml/14fl oz pork or chicken stock, made with 1 stock cube 3 heaped tbsp chopped flatleaf parsley, to garnish 4 tbsp fat-free plain yoghurt or fromage frais, to serve salt and freshly ground black pepper Method Spray a large, wide-based saucepan with cooking spray and fry the onion over a medium heat for 4-5 minutes, stirring occasionally, until softened and lightly browned. Add the pork and gammon, season with pepper and cook for two minutes, stirring constantly.Add the garlic, paprika and chilli powder and cook for a few seconds, stirring. Tip the tomatoes and beans into the pan, and stir in the tomato purée and mustard. Pour over the stock and bring to a gentle simmer. Cook for 20-25 minutes, stirring occasionally, until the pork is tender and cooked through and the sauce is thick. Season to taste and stir in half the parsley. Sprinkle the rest over just before serving. Serve with the yoghurt. Spray a large, wide-based saucepan with cooking spray and fry the onion over a medium heat for 4-5 minutes, stirring occasionally, until softened and lightly browned. Spray a large, wide-based saucepan with cooking spray and fry the onion over a medium heat for 4-5 minutes, stirring occasionally, until softened and lightly browned. Add the pork and gammon, season with pepper and cook for two minutes, stirring constantly. Add the pork and gammon, season with pepper and cook for two minutes, stirring constantly. Add the garlic, paprika and chilli powder and cook for a few seconds, stirring. Tip the tomatoes and beans into the pan, and stir in the tomato purée and mustard. Pour over the stock and bring to a gentle simmer. Add the garlic, paprika and chilli powder and cook for a few seconds, stirring. Tip the tomatoes and beans into the pan, and stir in the tomato purée and mustard. Pour over the stock and bring to a gentle simmer. Cook for 20-25 minutes, stirring occasionally, until the pork is tender and cooked through and the sauce is thick. Season to taste and stir in half the parsley. Sprinkle the rest over just before serving. Serve with the yoghurt. Cook for 20-25 minutes, stirring occasionally, until the pork is tender and cooked through and the sauce is thick. Season to taste and stir in half the parsley. Sprinkle the rest over just before serving. Serve with the yoghurt."
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} | 9e294aa0d72d3297d7847ba5b6af0bdf8de0fa35ebeeb27cbe2a72c34aba1729 | Butter-poached eggs with spinach recipe
An average of 4.7 out of 5 stars from 19 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/butter-poached_egg_in_a_26822_16x9.jpg This great technique of steam-poaching, using the juices from vegetables and a little butter, is easy to adapt to what’s around or in season, and is useful for a fridge-foraging lunch or supper as well as a healthy big breakfast. Each serving provides 457 kcal, 23g protein, 42g carbohydrates (of which 5g sugars), 20g fat (of which 8g saturates), 9g fibre and 1.6g salt. 20g/¾oz butter 1 tsp olive oil 250g/9oz baby spinach 10 cherry tomatoes, halved 2 large free-range eggs½ lemon, juice onlysalt and freshly ground black pepper2 x 100g/3½oz slices wholegrain bread, to serve 20g/¾oz butter 1 tsp olive oil 250g/9oz baby spinach 10 cherry tomatoes, halved 2 large free-range eggs ½ lemon, juice only salt and freshly ground black pepper 2 x 100g/3½oz slices wholegrain bread, to serve Method Melt three-quarters the butter with the oil in a small frying pan over a medium heat. Add the spinach and tomatoes and season. Stir, cover with a lid, turn down the heat and cook for 2–3 minutes, or until the spinach has wilted.Push the vegetables around the edge of the pan into a wide ring with a gap in the middle for the eggs, like a nest.Melt the remaining butter in the centre of the pan and let it mix with some of the juices that have come out of the vegetables. Break the eggs into the middle. Cover and cook until the eggs are done to your liking (3–4 minutes for a runny yolk and 5–6 minutes for firm).Meanwhile, toast the bread on both sides. Season the egg and squeeze over the lemon juice. Serve immediately with the toast. Melt three-quarters the butter with the oil in a small frying pan over a medium heat. Add the spinach and tomatoes and season. Stir, cover with a lid, turn down the heat and cook for 2–3 minutes, or until the spinach has wilted. Melt three-quarters the butter with the oil in a small frying pan over a medium heat. Add the spinach and tomatoes and season. Stir, cover with a lid, turn down the heat and cook for 2–3 minutes, or until the spinach has wilted. Push the vegetables around the edge of the pan into a wide ring with a gap in the middle for the eggs, like a nest. Push the vegetables around the edge of the pan into a wide ring with a gap in the middle for the eggs, like a nest. Melt the remaining butter in the centre of the pan and let it mix with some of the juices that have come out of the vegetables. Break the eggs into the middle. Cover and cook until the eggs are done to your liking (3–4 minutes for a runny yolk and 5–6 minutes for firm). Melt the remaining butter in the centre of the pan and let it mix with some of the juices that have come out of the vegetables. Break the eggs into the middle. Cover and cook until the eggs are done to your liking (3–4 minutes for a runny yolk and 5–6 minutes for firm). Meanwhile, toast the bread on both sides. Meanwhile, toast the bread on both sides. Season the egg and squeeze over the lemon juice. Serve immediately with the toast. Season the egg and squeeze over the lemon juice. Serve immediately with the toast. | {
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"content": "An average of 4.7 out of 5 stars from 19 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/butter-poached_egg_in_a_26822_16x9.jpg This great technique of steam-poaching, using the juices from vegetables and a little butter, is easy to adapt to what’s around or in season, and is useful for a fridge-foraging lunch or supper as well as a healthy big breakfast. Each serving provides 457 kcal, 23g protein, 42g carbohydrates (of which 5g sugars), 20g fat (of which 8g saturates), 9g fibre and 1.6g salt. 20g/¾oz butter 1 tsp olive oil 250g/9oz baby spinach 10 cherry tomatoes, halved 2 large free-range eggs½ lemon, juice onlysalt and freshly ground black pepper2 x 100g/3½oz slices wholegrain bread, to serve 20g/¾oz butter 1 tsp olive oil 250g/9oz baby spinach 10 cherry tomatoes, halved 2 large free-range eggs ½ lemon, juice only salt and freshly ground black pepper 2 x 100g/3½oz slices wholegrain bread, to serve Method Melt three-quarters the butter with the oil in a small frying pan over a medium heat. Add the spinach and tomatoes and season. Stir, cover with a lid, turn down the heat and cook for 2–3 minutes, or until the spinach has wilted.Push the vegetables around the edge of the pan into a wide ring with a gap in the middle for the eggs, like a nest.Melt the remaining butter in the centre of the pan and let it mix with some of the juices that have come out of the vegetables. Break the eggs into the middle. Cover and cook until the eggs are done to your liking (3–4 minutes for a runny yolk and 5–6 minutes for firm).Meanwhile, toast the bread on both sides. Season the egg and squeeze over the lemon juice. Serve immediately with the toast. Melt three-quarters the butter with the oil in a small frying pan over a medium heat. Add the spinach and tomatoes and season. Stir, cover with a lid, turn down the heat and cook for 2–3 minutes, or until the spinach has wilted. Melt three-quarters the butter with the oil in a small frying pan over a medium heat. Add the spinach and tomatoes and season. Stir, cover with a lid, turn down the heat and cook for 2–3 minutes, or until the spinach has wilted. Push the vegetables around the edge of the pan into a wide ring with a gap in the middle for the eggs, like a nest. Push the vegetables around the edge of the pan into a wide ring with a gap in the middle for the eggs, like a nest. Melt the remaining butter in the centre of the pan and let it mix with some of the juices that have come out of the vegetables. Break the eggs into the middle. Cover and cook until the eggs are done to your liking (3–4 minutes for a runny yolk and 5–6 minutes for firm). Melt the remaining butter in the centre of the pan and let it mix with some of the juices that have come out of the vegetables. Break the eggs into the middle. Cover and cook until the eggs are done to your liking (3–4 minutes for a runny yolk and 5–6 minutes for firm). Meanwhile, toast the bread on both sides. Meanwhile, toast the bread on both sides. Season the egg and squeeze over the lemon juice. Serve immediately with the toast. Season the egg and squeeze over the lemon juice. Serve immediately with the toast."
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} | 28de43c99a32ed51274800dead36858f7d47c4f457129d235b61874ab5243e89 | Mozzarella chicken with butter bean mash recipe
An average of 4.3 out of 5 stars from 30 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/mozzarella_chicken_with_82882_16x9.jpg Boneless chicken breasts browned in a pan then covered in a rich tomato sauce with onions and herbs and topped with mozzarella make a delicious supper. Served with butter bean mash and salad, it provides a healthy and satisfying meal. With a GI of 36 this meal is high protein, low GI and provides 472 kcal per portion. 4 chicken breasts, boned and skinnedcalorie controlled cooking oil spray1 medium onion, thinly sliced2 garlic cloves, crushed400g tin chopped tomatoes3 tbsp tomato purée1½ tsp dried oregano85g/3oz pitted green or black olives2 x 125g packs reduced fat mozzarella, sliced and drained on kitchen paper 4 chicken breasts, boned and skinned calorie controlled cooking oil spray 1 medium onion, thinly sliced 2 garlic cloves, crushed 400g tin chopped tomatoes 3 tbsp tomato purée 1½ tsp dried oregano 85g/3oz pitted green or black olives 2 x 125g packs reduced fat mozzarella, sliced and drained on kitchen paper calorie controlled cooking oil spray1 medium onion, finely chopped1 garlic clove, crushed2 x 400g tin butter beans, drainedgood squeeze lemon juicesea salt and freshly ground black pepper calorie controlled cooking oil spray 1 medium onion, finely chopped 1 garlic clove, crushed 2 x 400g tin butter beans, drained good squeeze lemon juice sea salt and freshly ground black pepper Method Season the chicken breasts with salt and pepper. Spray a large, deep non-stick flameproof frying pan or sauté pan with oil and place over a high heat. Cook the chicken on each side for 3 minutes or until lightly browned. Transfer to a plate.Reduce the heat to low, spray a little more cooking oil into the pan and cook the onion for 4-5 minutes, stirring until softened and lightly browned. Add the garlic and cook for a few seconds. Pour in the tomatoes. Stir in the tomato purée, oregano, olives and 300ml/10fl oz cold water. Bring to the boil and cook for 5 minutes, stirring regularly. Reduce the heat to a gentle simmer and add the chicken. Cook for 10 minutes, stirring occasionally, until the chicken is tender and cooked through. Season to taste.Preheat the grill to its hottest setting. Top the chicken and sauce with the sliced mozzarella. Sprinkle with ground black pepper. Place under the hot grill and cook for 2-3 minutes or until the cheese melts. For the butter bean mash, spray a small non-stick saucepan with cooking oil and place over a medium heat. Add the onion and cook for 3 minutes. Add the garlic and cook for 1 further minute. Put the beans in a food processor with 100ml/3½fl oz water, a good pinch of salt and pepper. Add the cooked onion and garlic and blend to a thick purée. Spoon back in to the saucepan and heat, stirring constantly until hot. Add a good squeeze of lemon and season to taste. Divide the butterbean mash between 4 plates and add the chicken and sauce. Serve with freshly cooked vegetables or salad. Season the chicken breasts with salt and pepper. Spray a large, deep non-stick flameproof frying pan or sauté pan with oil and place over a high heat. Cook the chicken on each side for 3 minutes or until lightly browned. Transfer to a plate. Season the chicken breasts with salt and pepper. Spray a large, deep non-stick flameproof frying pan or sauté pan with oil and place over a high heat. Cook the chicken on each side for 3 minutes or until lightly browned. Transfer to a plate. Reduce the heat to low, spray a little more cooking oil into the pan and cook the onion for 4-5 minutes, stirring until softened and lightly browned. Add the garlic and cook for a few seconds. Reduce the heat to low, spray a little more cooking oil into the pan and cook the onion for 4-5 minutes, stirring until softened and lightly browned. Add the garlic and cook for a few seconds. Pour in the tomatoes. Stir in the tomato purée, oregano, olives and 300ml/10fl oz cold water. Bring to the boil and cook for 5 minutes, stirring regularly. Reduce the heat to a gentle simmer and add the chicken. Cook for 10 minutes, stirring occasionally, until the chicken is tender and cooked through. Season to taste. Pour in the tomatoes. Stir in the tomato purée, oregano, olives and 300ml/10fl oz cold water. Bring to the boil and cook for 5 minutes, stirring regularly. Reduce the heat to a gentle simmer and add the chicken. Cook for 10 minutes, stirring occasionally, until the chicken is tender and cooked through. Season to taste. Preheat the grill to its hottest setting. Top the chicken and sauce with the sliced mozzarella. Sprinkle with ground black pepper. Place under the hot grill and cook for 2-3 minutes or until the cheese melts. Preheat the grill to its hottest setting. Top the chicken and sauce with the sliced mozzarella. Sprinkle with ground black pepper. Place under the hot grill and cook for 2-3 minutes or until the cheese melts. For the butter bean mash, spray a small non-stick saucepan with cooking oil and place over a medium heat. Add the onion and cook for 3 minutes. Add the garlic and cook for 1 further minute. For the butter bean mash, spray a small non-stick saucepan with cooking oil and place over a medium heat. Add the onion and cook for 3 minutes. Add the garlic and cook for 1 further minute. Put the beans in a food processor with 100ml/3½fl oz water, a good pinch of salt and pepper. Add the cooked onion and garlic and blend to a thick purée. Spoon back in to the saucepan and heat, stirring constantly until hot. Add a good squeeze of lemon and season to taste. Put the beans in a food processor with 100ml/3½fl oz water, a good pinch of salt and pepper. Add the cooked onion and garlic and blend to a thick purée. Spoon back in to the saucepan and heat, stirring constantly until hot. Add a good squeeze of lemon and season to taste. Divide the butterbean mash between 4 plates and add the chicken and sauce. Serve with freshly cooked vegetables or salad. Divide the butterbean mash between 4 plates and add the chicken and sauce. Serve with freshly cooked vegetables or salad. | {
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"content": "An average of 4.3 out of 5 stars from 30 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/mozzarella_chicken_with_82882_16x9.jpg Boneless chicken breasts browned in a pan then covered in a rich tomato sauce with onions and herbs and topped with mozzarella make a delicious supper. Served with butter bean mash and salad, it provides a healthy and satisfying meal. With a GI of 36 this meal is high protein, low GI and provides 472 kcal per portion. 4 chicken breasts, boned and skinnedcalorie controlled cooking oil spray1 medium onion, thinly sliced2 garlic cloves, crushed400g tin chopped tomatoes3 tbsp tomato purée1½ tsp dried oregano85g/3oz pitted green or black olives2 x 125g packs reduced fat mozzarella, sliced and drained on kitchen paper 4 chicken breasts, boned and skinned calorie controlled cooking oil spray 1 medium onion, thinly sliced 2 garlic cloves, crushed 400g tin chopped tomatoes 3 tbsp tomato purée 1½ tsp dried oregano 85g/3oz pitted green or black olives 2 x 125g packs reduced fat mozzarella, sliced and drained on kitchen paper calorie controlled cooking oil spray1 medium onion, finely chopped1 garlic clove, crushed2 x 400g tin butter beans, drainedgood squeeze lemon juicesea salt and freshly ground black pepper calorie controlled cooking oil spray 1 medium onion, finely chopped 1 garlic clove, crushed 2 x 400g tin butter beans, drained good squeeze lemon juice sea salt and freshly ground black pepper Method Season the chicken breasts with salt and pepper. Spray a large, deep non-stick flameproof frying pan or sauté pan with oil and place over a high heat. Cook the chicken on each side for 3 minutes or until lightly browned. Transfer to a plate.Reduce the heat to low, spray a little more cooking oil into the pan and cook the onion for 4-5 minutes, stirring until softened and lightly browned. Add the garlic and cook for a few seconds. Pour in the tomatoes. Stir in the tomato purée, oregano, olives and 300ml/10fl oz cold water. Bring to the boil and cook for 5 minutes, stirring regularly. Reduce the heat to a gentle simmer and add the chicken. Cook for 10 minutes, stirring occasionally, until the chicken is tender and cooked through. Season to taste.Preheat the grill to its hottest setting. Top the chicken and sauce with the sliced mozzarella. Sprinkle with ground black pepper. Place under the hot grill and cook for 2-3 minutes or until the cheese melts. For the butter bean mash, spray a small non-stick saucepan with cooking oil and place over a medium heat. Add the onion and cook for 3 minutes. Add the garlic and cook for 1 further minute. Put the beans in a food processor with 100ml/3½fl oz water, a good pinch of salt and pepper. Add the cooked onion and garlic and blend to a thick purée. Spoon back in to the saucepan and heat, stirring constantly until hot. Add a good squeeze of lemon and season to taste. Divide the butterbean mash between 4 plates and add the chicken and sauce. Serve with freshly cooked vegetables or salad. Season the chicken breasts with salt and pepper. Spray a large, deep non-stick flameproof frying pan or sauté pan with oil and place over a high heat. Cook the chicken on each side for 3 minutes or until lightly browned. Transfer to a plate. Season the chicken breasts with salt and pepper. Spray a large, deep non-stick flameproof frying pan or sauté pan with oil and place over a high heat. Cook the chicken on each side for 3 minutes or until lightly browned. Transfer to a plate. Reduce the heat to low, spray a little more cooking oil into the pan and cook the onion for 4-5 minutes, stirring until softened and lightly browned. Add the garlic and cook for a few seconds. Reduce the heat to low, spray a little more cooking oil into the pan and cook the onion for 4-5 minutes, stirring until softened and lightly browned. Add the garlic and cook for a few seconds. Pour in the tomatoes. Stir in the tomato purée, oregano, olives and 300ml/10fl oz cold water. Bring to the boil and cook for 5 minutes, stirring regularly. Reduce the heat to a gentle simmer and add the chicken. Cook for 10 minutes, stirring occasionally, until the chicken is tender and cooked through. Season to taste. Pour in the tomatoes. Stir in the tomato purée, oregano, olives and 300ml/10fl oz cold water. Bring to the boil and cook for 5 minutes, stirring regularly. Reduce the heat to a gentle simmer and add the chicken. Cook for 10 minutes, stirring occasionally, until the chicken is tender and cooked through. Season to taste. Preheat the grill to its hottest setting. Top the chicken and sauce with the sliced mozzarella. Sprinkle with ground black pepper. Place under the hot grill and cook for 2-3 minutes or until the cheese melts. Preheat the grill to its hottest setting. Top the chicken and sauce with the sliced mozzarella. Sprinkle with ground black pepper. Place under the hot grill and cook for 2-3 minutes or until the cheese melts. For the butter bean mash, spray a small non-stick saucepan with cooking oil and place over a medium heat. Add the onion and cook for 3 minutes. Add the garlic and cook for 1 further minute. For the butter bean mash, spray a small non-stick saucepan with cooking oil and place over a medium heat. Add the onion and cook for 3 minutes. Add the garlic and cook for 1 further minute. Put the beans in a food processor with 100ml/3½fl oz water, a good pinch of salt and pepper. Add the cooked onion and garlic and blend to a thick purée. Spoon back in to the saucepan and heat, stirring constantly until hot. Add a good squeeze of lemon and season to taste. Put the beans in a food processor with 100ml/3½fl oz water, a good pinch of salt and pepper. Add the cooked onion and garlic and blend to a thick purée. Spoon back in to the saucepan and heat, stirring constantly until hot. Add a good squeeze of lemon and season to taste. Divide the butterbean mash between 4 plates and add the chicken and sauce. Serve with freshly cooked vegetables or salad. Divide the butterbean mash between 4 plates and add the chicken and sauce. Serve with freshly cooked vegetables or salad."
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} | 0a861fa104d3f53639e58817cee28eca7237c9e85642118b4b13d948c5623e00 | Chicken dhansak recipe
An average of 4.1 out of 5 stars from 162 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chicken_dhansak_curry_98040_16x9.jpg This high-protein chicken dhansak curry with lentils is the perfect weekday supper to warm you up. Each serving provides 471 kcal, 45g protein, 39.5g carbohydrate (of which 12g sugars), 13g fat (of which 3.6g saturates), 7.7g fibre and 2.38g salt. With a GI of 50, this meal is high protein, low GI and provides 471 kcal per portion. low-calorie cooking spray2 onions, finely chopped6-8 chicken thighs, boned, skinned and all visible fat removed2 garlic cloves, crushed20g/¾oz ginger, finely grated2 tsp garam masala½ tsp hot chilli powder400g tin chopped tomatoes600ml/20floz chicken stock, made with 1 chicken stock cube100g/3½oz dried red split lentils, rinsed and drained2 bay leaves (optional)200g/7oz wholegrain long grain rice low-calorie cooking spray 2 onions, finely chopped 6-8 chicken thighs, boned, skinned and all visible fat removed 2 garlic cloves, crushed 20g/¾oz ginger, finely grated 2 tsp garam masala ½ tsp hot chilli powder 400g tin chopped tomatoes 600ml/20floz chicken stock, made with 1 chicken stock cube 100g/3½oz dried red split lentils, rinsed and drained 2 bay leaves (optional) 200g/7oz wholegrain long grain rice 150g/5½oz fat-free natural yoghurt1 tbsp roughly chopped fresh coriander leaves 150g/5½oz fat-free natural yoghurt 1 tbsp roughly chopped fresh coriander leaves Method Spray a wide-based saucepan or sauté pan with oil and place over a medium heat. Cook the onions for five minutes, stirring regularly, until softened and very lightly browned.Cut the chicken thighs in half and add to the pan. Cook for two minutes, turning occasionally. Stir in the garlic, ginger, garam masala and chilli powder and cook for a few seconds, stirring constantly. Tip the tomatoes into the pan and add the chicken stock, lentils and bay leaves. Bring to the boil, then cover loosely with a lid and simmer gently for 35 minutes, or until the chicken is tender and the lentils have completely broken down, stirring occasionally. Remove the lid for the last 10 minutes of cooking time, stirring regularly so the lentils don’t stick.About 25 minutes before the curry is ready, cook the rice in plenty of boiling water until tender, then drain well.Season the curry to taste. Serve with the rice, topped with yoghurt and sprinkled with coriander. Spray a wide-based saucepan or sauté pan with oil and place over a medium heat. Cook the onions for five minutes, stirring regularly, until softened and very lightly browned. Spray a wide-based saucepan or sauté pan with oil and place over a medium heat. Cook the onions for five minutes, stirring regularly, until softened and very lightly browned. Cut the chicken thighs in half and add to the pan. Cook for two minutes, turning occasionally. Stir in the garlic, ginger, garam masala and chilli powder and cook for a few seconds, stirring constantly. Cut the chicken thighs in half and add to the pan. Cook for two minutes, turning occasionally. Stir in the garlic, ginger, garam masala and chilli powder and cook for a few seconds, stirring constantly. Tip the tomatoes into the pan and add the chicken stock, lentils and bay leaves. Bring to the boil, then cover loosely with a lid and simmer gently for 35 minutes, or until the chicken is tender and the lentils have completely broken down, stirring occasionally. Remove the lid for the last 10 minutes of cooking time, stirring regularly so the lentils don’t stick. Tip the tomatoes into the pan and add the chicken stock, lentils and bay leaves. Bring to the boil, then cover loosely with a lid and simmer gently for 35 minutes, or until the chicken is tender and the lentils have completely broken down, stirring occasionally. Remove the lid for the last 10 minutes of cooking time, stirring regularly so the lentils don’t stick. About 25 minutes before the curry is ready, cook the rice in plenty of boiling water until tender, then drain well. About 25 minutes before the curry is ready, cook the rice in plenty of boiling water until tender, then drain well. Season the curry to taste. Serve with the rice, topped with yoghurt and sprinkled with coriander. Season the curry to taste. Serve with the rice, topped with yoghurt and sprinkled with coriander. Recipe tips If you don’t fancy rice you could serve the curry with wholemeal flatbread, roti or salad. Leftovers will keep in the fridge for a day or can be frozen. | {
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"content": "An average of 4.1 out of 5 stars from 162 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chicken_dhansak_curry_98040_16x9.jpg This high-protein chicken dhansak curry with lentils is the perfect weekday supper to warm you up. Each serving provides 471 kcal, 45g protein, 39.5g carbohydrate (of which 12g sugars), 13g fat (of which 3.6g saturates), 7.7g fibre and 2.38g salt. With a GI of 50, this meal is high protein, low GI and provides 471 kcal per portion. low-calorie cooking spray2 onions, finely chopped6-8 chicken thighs, boned, skinned and all visible fat removed2 garlic cloves, crushed20g/¾oz ginger, finely grated2 tsp garam masala½ tsp hot chilli powder400g tin chopped tomatoes600ml/20floz chicken stock, made with 1 chicken stock cube100g/3½oz dried red split lentils, rinsed and drained2 bay leaves (optional)200g/7oz wholegrain long grain rice low-calorie cooking spray 2 onions, finely chopped 6-8 chicken thighs, boned, skinned and all visible fat removed 2 garlic cloves, crushed 20g/¾oz ginger, finely grated 2 tsp garam masala ½ tsp hot chilli powder 400g tin chopped tomatoes 600ml/20floz chicken stock, made with 1 chicken stock cube 100g/3½oz dried red split lentils, rinsed and drained 2 bay leaves (optional) 200g/7oz wholegrain long grain rice 150g/5½oz fat-free natural yoghurt1 tbsp roughly chopped fresh coriander leaves 150g/5½oz fat-free natural yoghurt 1 tbsp roughly chopped fresh coriander leaves Method Spray a wide-based saucepan or sauté pan with oil and place over a medium heat. Cook the onions for five minutes, stirring regularly, until softened and very lightly browned.Cut the chicken thighs in half and add to the pan. Cook for two minutes, turning occasionally. Stir in the garlic, ginger, garam masala and chilli powder and cook for a few seconds, stirring constantly. Tip the tomatoes into the pan and add the chicken stock, lentils and bay leaves. Bring to the boil, then cover loosely with a lid and simmer gently for 35 minutes, or until the chicken is tender and the lentils have completely broken down, stirring occasionally. Remove the lid for the last 10 minutes of cooking time, stirring regularly so the lentils don’t stick.About 25 minutes before the curry is ready, cook the rice in plenty of boiling water until tender, then drain well.Season the curry to taste. Serve with the rice, topped with yoghurt and sprinkled with coriander. Spray a wide-based saucepan or sauté pan with oil and place over a medium heat. Cook the onions for five minutes, stirring regularly, until softened and very lightly browned. Spray a wide-based saucepan or sauté pan with oil and place over a medium heat. Cook the onions for five minutes, stirring regularly, until softened and very lightly browned. Cut the chicken thighs in half and add to the pan. Cook for two minutes, turning occasionally. Stir in the garlic, ginger, garam masala and chilli powder and cook for a few seconds, stirring constantly. Cut the chicken thighs in half and add to the pan. Cook for two minutes, turning occasionally. Stir in the garlic, ginger, garam masala and chilli powder and cook for a few seconds, stirring constantly. Tip the tomatoes into the pan and add the chicken stock, lentils and bay leaves. Bring to the boil, then cover loosely with a lid and simmer gently for 35 minutes, or until the chicken is tender and the lentils have completely broken down, stirring occasionally. Remove the lid for the last 10 minutes of cooking time, stirring regularly so the lentils don’t stick. Tip the tomatoes into the pan and add the chicken stock, lentils and bay leaves. Bring to the boil, then cover loosely with a lid and simmer gently for 35 minutes, or until the chicken is tender and the lentils have completely broken down, stirring occasionally. Remove the lid for the last 10 minutes of cooking time, stirring regularly so the lentils don’t stick. About 25 minutes before the curry is ready, cook the rice in plenty of boiling water until tender, then drain well. About 25 minutes before the curry is ready, cook the rice in plenty of boiling water until tender, then drain well. Season the curry to taste. Serve with the rice, topped with yoghurt and sprinkled with coriander. Season the curry to taste. Serve with the rice, topped with yoghurt and sprinkled with coriander. Recipe tips If you don’t fancy rice you could serve the curry with wholemeal flatbread, roti or salad. Leftovers will keep in the fridge for a day or can be frozen."
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} | fc2b0cea7c9674691bc2d939ce39e3f1faf757bf2586ccce578bd905025e7124 | Creamy cod poached with white wine and milk recipe
An average of 3.3 out of 5 stars from 3 ratings 1 tbsp vegetable oil4 fresh cod fillets, weighing about 180g/6¼oz eachsalt freshly ground pepper1 lemon, zest only1 dried chilli1 garlic clove, finely sliced125ml/4¼fl oz dry white wine500ml/18fl oz skimmed milk2 tbsp mascarpone cheese4 tbsp chopped basil 1 tbsp vegetable oil 4 fresh cod fillets, weighing about 180g/6¼oz each salt freshly ground pepper 1 lemon, zest only 1 dried chilli 1 garlic clove, finely sliced 125ml/4¼fl oz dry white wine 500ml/18fl oz skimmed milk 2 tbsp mascarpone cheese 4 tbsp chopped basil creamy mash creamy mash Method Warm the oil in a pan large enough to accommodate the fish fillets in a single layer. Season the fillets with salt and pepper and place in the pan. Seal on both sides over a low heat, without colouring the flesh. Add the zest, chilli and garlic, and fry gently to allow the flavours to develop, about 1-2 minutes.Add the wine and milk, increase the heat and bring to the boil. Reduce to a very gentle simmer and cover, with the lid gaping slightly. Poach the fillets until just cooked through, 4-8 minutes, depending on their thickness. When done, the flesh will flake when pressed gently. The sauce will appear slightly curdled.Remove from the heat and transfer the fish to warm serving plates. Gently pull off the skin. 8. Add the mascarpone to the pan and stir into the sauce. Taste for seasoning and add the basil at the last minute. Serve the cod with creamy mash and plenty of sauce spooned over the top. Warm the oil in a pan large enough to accommodate the fish fillets in a single layer. Warm the oil in a pan large enough to accommodate the fish fillets in a single layer. Season the fillets with salt and pepper and place in the pan. Season the fillets with salt and pepper and place in the pan. Seal on both sides over a low heat, without colouring the flesh. Seal on both sides over a low heat, without colouring the flesh. Add the zest, chilli and garlic, and fry gently to allow the flavours to develop, about 1-2 minutes. Add the zest, chilli and garlic, and fry gently to allow the flavours to develop, about 1-2 minutes. Add the wine and milk, increase the heat and bring to the boil. Reduce to a very gentle simmer and cover, with the lid gaping slightly. Add the wine and milk, increase the heat and bring to the boil. Reduce to a very gentle simmer and cover, with the lid gaping slightly. Poach the fillets until just cooked through, 4-8 minutes, depending on their thickness. When done, the flesh will flake when pressed gently. The sauce will appear slightly curdled. Poach the fillets until just cooked through, 4-8 minutes, depending on their thickness. When done, the flesh will flake when pressed gently. The sauce will appear slightly curdled. Remove from the heat and transfer the fish to warm serving plates. Gently pull off the skin. 8. Add the mascarpone to the pan and stir into the sauce. Remove from the heat and transfer the fish to warm serving plates. Gently pull off the skin. 8. Add the mascarpone to the pan and stir into the sauce. Taste for seasoning and add the basil at the last minute. Taste for seasoning and add the basil at the last minute. Serve the cod with creamy mash and plenty of sauce spooned over the top. Serve the cod with creamy mash and plenty of sauce spooned over the top. | {
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"title": "Creamy cod poached with white wine and milk recipe",
"content": "An average of 3.3 out of 5 stars from 3 ratings 1 tbsp vegetable oil4 fresh cod fillets, weighing about 180g/6¼oz eachsalt freshly ground pepper1 lemon, zest only1 dried chilli1 garlic clove, finely sliced125ml/4¼fl oz dry white wine500ml/18fl oz skimmed milk2 tbsp mascarpone cheese4 tbsp chopped basil 1 tbsp vegetable oil 4 fresh cod fillets, weighing about 180g/6¼oz each salt freshly ground pepper 1 lemon, zest only 1 dried chilli 1 garlic clove, finely sliced 125ml/4¼fl oz dry white wine 500ml/18fl oz skimmed milk 2 tbsp mascarpone cheese 4 tbsp chopped basil creamy mash creamy mash Method Warm the oil in a pan large enough to accommodate the fish fillets in a single layer. Season the fillets with salt and pepper and place in the pan. Seal on both sides over a low heat, without colouring the flesh. Add the zest, chilli and garlic, and fry gently to allow the flavours to develop, about 1-2 minutes.Add the wine and milk, increase the heat and bring to the boil. Reduce to a very gentle simmer and cover, with the lid gaping slightly. Poach the fillets until just cooked through, 4-8 minutes, depending on their thickness. When done, the flesh will flake when pressed gently. The sauce will appear slightly curdled.Remove from the heat and transfer the fish to warm serving plates. Gently pull off the skin. 8. Add the mascarpone to the pan and stir into the sauce. Taste for seasoning and add the basil at the last minute. Serve the cod with creamy mash and plenty of sauce spooned over the top. Warm the oil in a pan large enough to accommodate the fish fillets in a single layer. Warm the oil in a pan large enough to accommodate the fish fillets in a single layer. Season the fillets with salt and pepper and place in the pan. Season the fillets with salt and pepper and place in the pan. Seal on both sides over a low heat, without colouring the flesh. Seal on both sides over a low heat, without colouring the flesh. Add the zest, chilli and garlic, and fry gently to allow the flavours to develop, about 1-2 minutes. Add the zest, chilli and garlic, and fry gently to allow the flavours to develop, about 1-2 minutes. Add the wine and milk, increase the heat and bring to the boil. Reduce to a very gentle simmer and cover, with the lid gaping slightly. Add the wine and milk, increase the heat and bring to the boil. Reduce to a very gentle simmer and cover, with the lid gaping slightly. Poach the fillets until just cooked through, 4-8 minutes, depending on their thickness. When done, the flesh will flake when pressed gently. The sauce will appear slightly curdled. Poach the fillets until just cooked through, 4-8 minutes, depending on their thickness. When done, the flesh will flake when pressed gently. The sauce will appear slightly curdled. Remove from the heat and transfer the fish to warm serving plates. Gently pull off the skin. 8. Add the mascarpone to the pan and stir into the sauce. Remove from the heat and transfer the fish to warm serving plates. Gently pull off the skin. 8. Add the mascarpone to the pan and stir into the sauce. Taste for seasoning and add the basil at the last minute. Taste for seasoning and add the basil at the last minute. Serve the cod with creamy mash and plenty of sauce spooned over the top. Serve the cod with creamy mash and plenty of sauce spooned over the top."
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} | 493e7a57d44188186e24ef2461d9b741b576ac971e98c575c6fc185349f2ef5a | Harissa baked fish with bulgur wheat recipe
An average of 4.6 out of 5 stars from 56 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/harissa_baked_fish_with_63091_16x9.jpg Harissa adds a wonderful smoky spice to the delicate flavour of white fish in this dish while the bulgur topping adds a healthy crunch. With a GI of 41, this meal is high protein, low GI This meal provides 453 kcal, 47g protein, 40g carbohydrate (of which 11g sugars), 10g fat (of which 1g saturates), 9g fibre and 0.6g salt per portion. 2 medium-large ripe tomatoes, quartered1 orange or yellow pepper, deseeded and cut into 2cm chunkslow-calorie cooking oil spray75g/2½oz bulgur wheat20g/¾oz pine nuts1 lemon 4 spring onions, thinly sliced3 heaped tbsp roughly chopped fresh coriander2 x 200g/7oz skinless white fish fillets, such as cod or haddock2 tsp harissa pastefreshly ground black pepper160g/6oz broccoli, cut into florets2 tbsp fat-free natural yoghurt, to serve 2 medium-large ripe tomatoes, quartered 1 orange or yellow pepper, deseeded and cut into 2cm chunks low-calorie cooking oil spray 75g/2½oz bulgur wheat 20g/¾oz pine nuts 1 lemon 4 spring onions, thinly sliced 3 heaped tbsp roughly chopped fresh coriander 2 x 200g/7oz skinless white fish fillets, such as cod or haddock 2 tsp harissa paste freshly ground black pepper 160g/6oz broccoli, cut into florets 2 tbsp fat-free natural yoghurt, to serve Method Preheat the oven to 220C/200C Fan/Gas 7. Put the tomatoes and pepper in a small roasting tin, spray with a little oil, season with black pepper and bake for 15 minutes. Meanwhile, cook the bulgur wheat in a small pan of boiling water for five minutes, then drain well in a sieve.Toast the pine nuts in a small dry pan over a medium heat, turning regularly, until lightly browned.Cut the lemon in half and cut four thin slices from one half. Squeeze the juice from the other half.Take the vegetables out of the oven. Add the bulgur wheat, spring onions, pine nuts, two heaped tablespoons of coriander and lemon juice (reserve a little lemon juice to serve). Season with lots of black pepper and toss lightly.Make two gaps in the bulgur mixture and nestle the fish into them. Season the fish to taste, spread with the harissa paste and top with lemon slices. Bake for 15 minutes, or until the fish is just cooked. Steam the broccoli until cooked to your liking.Divide the fish and bulgur mixture between two plates and scatter with the remaining coriander. Squeeze over the rest of the lemon juice. Add broccoli to the plates and serve with yoghurt. Preheat the oven to 220C/200C Fan/Gas 7. Put the tomatoes and pepper in a small roasting tin, spray with a little oil, season with black pepper and bake for 15 minutes. Preheat the oven to 220C/200C Fan/Gas 7. Put the tomatoes and pepper in a small roasting tin, spray with a little oil, season with black pepper and bake for 15 minutes. Meanwhile, cook the bulgur wheat in a small pan of boiling water for five minutes, then drain well in a sieve. Meanwhile, cook the bulgur wheat in a small pan of boiling water for five minutes, then drain well in a sieve. Toast the pine nuts in a small dry pan over a medium heat, turning regularly, until lightly browned. Toast the pine nuts in a small dry pan over a medium heat, turning regularly, until lightly browned. Cut the lemon in half and cut four thin slices from one half. Squeeze the juice from the other half. Cut the lemon in half and cut four thin slices from one half. Squeeze the juice from the other half. Take the vegetables out of the oven. Add the bulgur wheat, spring onions, pine nuts, two heaped tablespoons of coriander and lemon juice (reserve a little lemon juice to serve). Season with lots of black pepper and toss lightly. Take the vegetables out of the oven. Add the bulgur wheat, spring onions, pine nuts, two heaped tablespoons of coriander and lemon juice (reserve a little lemon juice to serve). Season with lots of black pepper and toss lightly. Make two gaps in the bulgur mixture and nestle the fish into them. Season the fish to taste, spread with the harissa paste and top with lemon slices. Bake for 15 minutes, or until the fish is just cooked. Make two gaps in the bulgur mixture and nestle the fish into them. Season the fish to taste, spread with the harissa paste and top with lemon slices. Bake for 15 minutes, or until the fish is just cooked. Steam the broccoli until cooked to your liking. Steam the broccoli until cooked to your liking. Divide the fish and bulgur mixture between two plates and scatter with the remaining coriander. Squeeze over the rest of the lemon juice. Add broccoli to the plates and serve with yoghurt. Divide the fish and bulgur mixture between two plates and scatter with the remaining coriander. Squeeze over the rest of the lemon juice. Add broccoli to the plates and serve with yoghurt. | {
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"title": "Harissa baked fish with bulgur wheat recipe",
"content": "An average of 4.6 out of 5 stars from 56 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/harissa_baked_fish_with_63091_16x9.jpg Harissa adds a wonderful smoky spice to the delicate flavour of white fish in this dish while the bulgur topping adds a healthy crunch. With a GI of 41, this meal is high protein, low GI This meal provides 453 kcal, 47g protein, 40g carbohydrate (of which 11g sugars), 10g fat (of which 1g saturates), 9g fibre and 0.6g salt per portion. 2 medium-large ripe tomatoes, quartered1 orange or yellow pepper, deseeded and cut into 2cm chunkslow-calorie cooking oil spray75g/2½oz bulgur wheat20g/¾oz pine nuts1 lemon 4 spring onions, thinly sliced3 heaped tbsp roughly chopped fresh coriander2 x 200g/7oz skinless white fish fillets, such as cod or haddock2 tsp harissa pastefreshly ground black pepper160g/6oz broccoli, cut into florets2 tbsp fat-free natural yoghurt, to serve 2 medium-large ripe tomatoes, quartered 1 orange or yellow pepper, deseeded and cut into 2cm chunks low-calorie cooking oil spray 75g/2½oz bulgur wheat 20g/¾oz pine nuts 1 lemon 4 spring onions, thinly sliced 3 heaped tbsp roughly chopped fresh coriander 2 x 200g/7oz skinless white fish fillets, such as cod or haddock 2 tsp harissa paste freshly ground black pepper 160g/6oz broccoli, cut into florets 2 tbsp fat-free natural yoghurt, to serve Method Preheat the oven to 220C/200C Fan/Gas 7. Put the tomatoes and pepper in a small roasting tin, spray with a little oil, season with black pepper and bake for 15 minutes. Meanwhile, cook the bulgur wheat in a small pan of boiling water for five minutes, then drain well in a sieve.Toast the pine nuts in a small dry pan over a medium heat, turning regularly, until lightly browned.Cut the lemon in half and cut four thin slices from one half. Squeeze the juice from the other half.Take the vegetables out of the oven. Add the bulgur wheat, spring onions, pine nuts, two heaped tablespoons of coriander and lemon juice (reserve a little lemon juice to serve). Season with lots of black pepper and toss lightly.Make two gaps in the bulgur mixture and nestle the fish into them. Season the fish to taste, spread with the harissa paste and top with lemon slices. Bake for 15 minutes, or until the fish is just cooked. Steam the broccoli until cooked to your liking.Divide the fish and bulgur mixture between two plates and scatter with the remaining coriander. Squeeze over the rest of the lemon juice. Add broccoli to the plates and serve with yoghurt. Preheat the oven to 220C/200C Fan/Gas 7. Put the tomatoes and pepper in a small roasting tin, spray with a little oil, season with black pepper and bake for 15 minutes. Preheat the oven to 220C/200C Fan/Gas 7. Put the tomatoes and pepper in a small roasting tin, spray with a little oil, season with black pepper and bake for 15 minutes. Meanwhile, cook the bulgur wheat in a small pan of boiling water for five minutes, then drain well in a sieve. Meanwhile, cook the bulgur wheat in a small pan of boiling water for five minutes, then drain well in a sieve. Toast the pine nuts in a small dry pan over a medium heat, turning regularly, until lightly browned. Toast the pine nuts in a small dry pan over a medium heat, turning regularly, until lightly browned. Cut the lemon in half and cut four thin slices from one half. Squeeze the juice from the other half. Cut the lemon in half and cut four thin slices from one half. Squeeze the juice from the other half. Take the vegetables out of the oven. Add the bulgur wheat, spring onions, pine nuts, two heaped tablespoons of coriander and lemon juice (reserve a little lemon juice to serve). Season with lots of black pepper and toss lightly. Take the vegetables out of the oven. Add the bulgur wheat, spring onions, pine nuts, two heaped tablespoons of coriander and lemon juice (reserve a little lemon juice to serve). Season with lots of black pepper and toss lightly. Make two gaps in the bulgur mixture and nestle the fish into them. Season the fish to taste, spread with the harissa paste and top with lemon slices. Bake for 15 minutes, or until the fish is just cooked. Make two gaps in the bulgur mixture and nestle the fish into them. Season the fish to taste, spread with the harissa paste and top with lemon slices. Bake for 15 minutes, or until the fish is just cooked. Steam the broccoli until cooked to your liking. Steam the broccoli until cooked to your liking. Divide the fish and bulgur mixture between two plates and scatter with the remaining coriander. Squeeze over the rest of the lemon juice. Add broccoli to the plates and serve with yoghurt. Divide the fish and bulgur mixture between two plates and scatter with the remaining coriander. Squeeze over the rest of the lemon juice. Add broccoli to the plates and serve with yoghurt."
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} | 98fc3070dcfe2b0a6646294dceb0b9c3437161ef2581f0515a46429fcd75199e | Goats' cheese and onion tarts recipe
An average of 5.0 out of 5 stars from 6 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/goats_cheese_and_onion_51943_16x9.jpg Served with a lemony rocket salad, these delicious tarts make a great summer dish. Equipment and preparation: For this recipe you will need 4 x 10cm/4in loose-bottomed tart tins. small sprig fresh thyme, leaves only100g/4oz plain flour25g/1oz butter25g/1oz lard (or more butter for a vegetarian option) small sprig fresh thyme, leaves only 100g/4oz plain flour 25g/1oz butter 25g/1oz lard (or more butter for a vegetarian option) 2 red onions, finely sliced25g/1oz butter25g/1oz soft brown sugar1 tbsp balsamic vinegar1-2 tbsp cassissalt and freshly ground black pepper 2 red onions, finely sliced 25g/1oz butter 25g/1oz soft brown sugar 1 tbsp balsamic vinegar 1-2 tbsp cassis salt and freshly ground black pepper 175g/6oz goats’ cheese1 free-range egg yolk1-2 tbsp double cream 175g/6oz goats’ cheese 1 free-range egg yolk 1-2 tbsp double cream 2 tbsp olive oil2 tsp lemon juicehandful rocket leaves 2 tbsp olive oil 2 tsp lemon juice handful rocket leaves Method For the pastry, put the thyme leaves, flour, butter and lard into a food processor and mix on pulse setting until the mixture resembles breadcrumbs. Gradually add enough cold water (about 2-3 tablespoons) to form a soft dough. Wrap in cling film and leave in the fridge to chill for 30 minutes.For the red onion jam, cook all the ingredients over a very low heat in a frying pan, stirring occasionally so that they don't clump together. Preheat the oven to 200C/390F/Gas 6 and place a sturdy baking tray in the oven. Divide the pastry into four. Using a rolling pin, roll it out and line 4 x 10cm/4in loose-bottomed tart tins. Line the tins with greaseproof paper and baking beans. Place the tins on the heated baking tray and cook for 10 minutes. Remove the beans and lining paper and return to the oven for five minutes. Leave to cool for few minutes.For the goats’ cheese, trim away any rind and crumble the cheese into a bowl. Mix with the egg yolk and a splash of cream. Season with salt and freshly ground black pepper. Divide the red onion jam among the tartlets and spoon the goats’ cheese mixture on top. Return to the oven for 7-8 minutes, or until the top is bubbling and tinged with brown. Pour oil and lemon juice into a bowl and season with plenty of salt and freshly ground black pepper. Add the leaves and toss gently to coat. To serve, carefully remove the tarts from their tins and place on a serving plate. Top with the rocket salad and serve. For the pastry, put the thyme leaves, flour, butter and lard into a food processor and mix on pulse setting until the mixture resembles breadcrumbs. Gradually add enough cold water (about 2-3 tablespoons) to form a soft dough. Wrap in cling film and leave in the fridge to chill for 30 minutes. For the pastry, put the thyme leaves, flour, butter and lard into a food processor and mix on pulse setting until the mixture resembles breadcrumbs. Gradually add enough cold water (about 2-3 tablespoons) to form a soft dough. Wrap in cling film and leave in the fridge to chill for 30 minutes. For the red onion jam, cook all the ingredients over a very low heat in a frying pan, stirring occasionally so that they don't clump together. For the red onion jam, cook all the ingredients over a very low heat in a frying pan, stirring occasionally so that they don't clump together. Preheat the oven to 200C/390F/Gas 6 and place a sturdy baking tray in the oven. Preheat the oven to 200C/390F/Gas 6 and place a sturdy baking tray in the oven. Divide the pastry into four. Using a rolling pin, roll it out and line 4 x 10cm/4in loose-bottomed tart tins. Line the tins with greaseproof paper and baking beans. Divide the pastry into four. Using a rolling pin, roll it out and line 4 x 10cm/4in loose-bottomed tart tins. Line the tins with greaseproof paper and baking beans. Place the tins on the heated baking tray and cook for 10 minutes. Remove the beans and lining paper and return to the oven for five minutes. Leave to cool for few minutes. Place the tins on the heated baking tray and cook for 10 minutes. Remove the beans and lining paper and return to the oven for five minutes. Leave to cool for few minutes. For the goats’ cheese, trim away any rind and crumble the cheese into a bowl. Mix with the egg yolk and a splash of cream. Season with salt and freshly ground black pepper. For the goats’ cheese, trim away any rind and crumble the cheese into a bowl. Mix with the egg yolk and a splash of cream. Season with salt and freshly ground black pepper. Divide the red onion jam among the tartlets and spoon the goats’ cheese mixture on top. Return to the oven for 7-8 minutes, or until the top is bubbling and tinged with brown. Divide the red onion jam among the tartlets and spoon the goats’ cheese mixture on top. Return to the oven for 7-8 minutes, or until the top is bubbling and tinged with brown. Pour oil and lemon juice into a bowl and season with plenty of salt and freshly ground black pepper. Add the leaves and toss gently to coat. Pour oil and lemon juice into a bowl and season with plenty of salt and freshly ground black pepper. Add the leaves and toss gently to coat. To serve, carefully remove the tarts from their tins and place on a serving plate. Top with the rocket salad and serve. To serve, carefully remove the tarts from their tins and place on a serving plate. Top with the rocket salad and serve. | {
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"content": "An average of 5.0 out of 5 stars from 6 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/goats_cheese_and_onion_51943_16x9.jpg Served with a lemony rocket salad, these delicious tarts make a great summer dish. Equipment and preparation: For this recipe you will need 4 x 10cm/4in loose-bottomed tart tins. small sprig fresh thyme, leaves only100g/4oz plain flour25g/1oz butter25g/1oz lard (or more butter for a vegetarian option) small sprig fresh thyme, leaves only 100g/4oz plain flour 25g/1oz butter 25g/1oz lard (or more butter for a vegetarian option) 2 red onions, finely sliced25g/1oz butter25g/1oz soft brown sugar1 tbsp balsamic vinegar1-2 tbsp cassissalt and freshly ground black pepper 2 red onions, finely sliced 25g/1oz butter 25g/1oz soft brown sugar 1 tbsp balsamic vinegar 1-2 tbsp cassis salt and freshly ground black pepper 175g/6oz goats’ cheese1 free-range egg yolk1-2 tbsp double cream 175g/6oz goats’ cheese 1 free-range egg yolk 1-2 tbsp double cream 2 tbsp olive oil2 tsp lemon juicehandful rocket leaves 2 tbsp olive oil 2 tsp lemon juice handful rocket leaves Method For the pastry, put the thyme leaves, flour, butter and lard into a food processor and mix on pulse setting until the mixture resembles breadcrumbs. Gradually add enough cold water (about 2-3 tablespoons) to form a soft dough. Wrap in cling film and leave in the fridge to chill for 30 minutes.For the red onion jam, cook all the ingredients over a very low heat in a frying pan, stirring occasionally so that they don't clump together. Preheat the oven to 200C/390F/Gas 6 and place a sturdy baking tray in the oven. Divide the pastry into four. Using a rolling pin, roll it out and line 4 x 10cm/4in loose-bottomed tart tins. Line the tins with greaseproof paper and baking beans. Place the tins on the heated baking tray and cook for 10 minutes. Remove the beans and lining paper and return to the oven for five minutes. Leave to cool for few minutes.For the goats’ cheese, trim away any rind and crumble the cheese into a bowl. Mix with the egg yolk and a splash of cream. Season with salt and freshly ground black pepper. Divide the red onion jam among the tartlets and spoon the goats’ cheese mixture on top. Return to the oven for 7-8 minutes, or until the top is bubbling and tinged with brown. Pour oil and lemon juice into a bowl and season with plenty of salt and freshly ground black pepper. Add the leaves and toss gently to coat. To serve, carefully remove the tarts from their tins and place on a serving plate. Top with the rocket salad and serve. For the pastry, put the thyme leaves, flour, butter and lard into a food processor and mix on pulse setting until the mixture resembles breadcrumbs. Gradually add enough cold water (about 2-3 tablespoons) to form a soft dough. Wrap in cling film and leave in the fridge to chill for 30 minutes. For the pastry, put the thyme leaves, flour, butter and lard into a food processor and mix on pulse setting until the mixture resembles breadcrumbs. Gradually add enough cold water (about 2-3 tablespoons) to form a soft dough. Wrap in cling film and leave in the fridge to chill for 30 minutes. For the red onion jam, cook all the ingredients over a very low heat in a frying pan, stirring occasionally so that they don't clump together. For the red onion jam, cook all the ingredients over a very low heat in a frying pan, stirring occasionally so that they don't clump together. Preheat the oven to 200C/390F/Gas 6 and place a sturdy baking tray in the oven. Preheat the oven to 200C/390F/Gas 6 and place a sturdy baking tray in the oven. Divide the pastry into four. Using a rolling pin, roll it out and line 4 x 10cm/4in loose-bottomed tart tins. Line the tins with greaseproof paper and baking beans. Divide the pastry into four. Using a rolling pin, roll it out and line 4 x 10cm/4in loose-bottomed tart tins. Line the tins with greaseproof paper and baking beans. Place the tins on the heated baking tray and cook for 10 minutes. Remove the beans and lining paper and return to the oven for five minutes. Leave to cool for few minutes. Place the tins on the heated baking tray and cook for 10 minutes. Remove the beans and lining paper and return to the oven for five minutes. Leave to cool for few minutes. For the goats’ cheese, trim away any rind and crumble the cheese into a bowl. Mix with the egg yolk and a splash of cream. Season with salt and freshly ground black pepper. For the goats’ cheese, trim away any rind and crumble the cheese into a bowl. Mix with the egg yolk and a splash of cream. Season with salt and freshly ground black pepper. Divide the red onion jam among the tartlets and spoon the goats’ cheese mixture on top. Return to the oven for 7-8 minutes, or until the top is bubbling and tinged with brown. Divide the red onion jam among the tartlets and spoon the goats’ cheese mixture on top. Return to the oven for 7-8 minutes, or until the top is bubbling and tinged with brown. Pour oil and lemon juice into a bowl and season with plenty of salt and freshly ground black pepper. Add the leaves and toss gently to coat. Pour oil and lemon juice into a bowl and season with plenty of salt and freshly ground black pepper. Add the leaves and toss gently to coat. To serve, carefully remove the tarts from their tins and place on a serving plate. Top with the rocket salad and serve. To serve, carefully remove the tarts from their tins and place on a serving plate. Top with the rocket salad and serve."
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} | 0c4c778eba63f4cb7337e94d4081529da118cbd6910405df5d4d5d4f063bfac6 | Easy Mexican bean stew recipe
An average of 4.7 out of 5 stars from 60 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/mexican_bean_stew_75910_16x9.jpg Try this easy Mexican bean stew that's mostly made from store cupboard ingredients. It's surprisingly healthy and makes a quick and filling midweek dinner. Each serving provides 454 kcal, 26.6g protein, 68.2g carbohydrate (of which 24.2g sugars), 3.8g fat (of which 0.9g saturates), 20.5g fibre and 0.14g salt. With a GI of 52 this meal is high protein, low GI and provides 454 kcal per portion. low-calorie cooking spray1 onion, thinly sliced2 garlic cloves, crushed1 yellow pepper, deseeded and cut into 3cm/1in chunks½ tsp hot chilli powder1 tsp ground cumin1 tsp ground coriander400g tin chopped tomatoes2 tbsp tomato purée400g tin mixed beans, drained and rinsed125g/4½oz brown rice, to serve100g/3½oz fat-free Greek yoghurt, to serve1 lime, cut into wedges, to servesalt and freshly ground black pepper low-calorie cooking spray 1 onion, thinly sliced 2 garlic cloves, crushed 1 yellow pepper, deseeded and cut into 3cm/1in chunks ½ tsp hot chilli powder 1 tsp ground cumin 1 tsp ground coriander 400g tin chopped tomatoes 2 tbsp tomato purée 400g tin mixed beans, drained and rinsed 125g/4½oz brown rice, to serve 100g/3½oz fat-free Greek yoghurt, to serve 1 lime, cut into wedges, to serve salt and freshly ground black pepper 1 tomato, roughly chopped4 tbsp roughly chopped freshly coriander2 spring onions, thinly sliced 1 tomato, roughly chopped 4 tbsp roughly chopped freshly coriander 2 spring onions, thinly sliced Method Spray a large frying pan with oil and place over a medium heat. Add the onion and garlic and cook gently for three minutes, stirring regularly. Add the pepper and cook for two minutes.Stir in the spices and cook for a few seconds, then add the tomatoes, tomato purée and mixed beans. Pour over 300ml/10fl oz cold water and bring to a gentle simmer. Season with a little salt and lots of ground black pepper and cook for 30 minutes, stirring occasionally until thick.Meanwhile half-fill a medium saucepan with water and bring to the boil. Add the rice and return to the boil. Cook for 25 minutes, or until tender, stirring occasionally. To make the salsa, mix the tomato, coriander and spring onions together in a bowl.Drain the rice and divide between two plates. Spoon the beans over and scatter with the salsa. Serve with the yoghurt and lime wedges. Spray a large frying pan with oil and place over a medium heat. Add the onion and garlic and cook gently for three minutes, stirring regularly. Add the pepper and cook for two minutes. Spray a large frying pan with oil and place over a medium heat. Add the onion and garlic and cook gently for three minutes, stirring regularly. Add the pepper and cook for two minutes. Stir in the spices and cook for a few seconds, then add the tomatoes, tomato purée and mixed beans. Pour over 300ml/10fl oz cold water and bring to a gentle simmer. Season with a little salt and lots of ground black pepper and cook for 30 minutes, stirring occasionally until thick. Stir in the spices and cook for a few seconds, then add the tomatoes, tomato purée and mixed beans. Pour over 300ml/10fl oz cold water and bring to a gentle simmer. Season with a little salt and lots of ground black pepper and cook for 30 minutes, stirring occasionally until thick. Meanwhile half-fill a medium saucepan with water and bring to the boil. Add the rice and return to the boil. Cook for 25 minutes, or until tender, stirring occasionally. Meanwhile half-fill a medium saucepan with water and bring to the boil. Add the rice and return to the boil. Cook for 25 minutes, or until tender, stirring occasionally. To make the salsa, mix the tomato, coriander and spring onions together in a bowl. To make the salsa, mix the tomato, coriander and spring onions together in a bowl. Drain the rice and divide between two plates. Spoon the beans over and scatter with the salsa. Serve with the yoghurt and lime wedges. Drain the rice and divide between two plates. Spoon the beans over and scatter with the salsa. Serve with the yoghurt and lime wedges. | {
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"title": "Easy Mexican bean stew recipe",
"content": "An average of 4.7 out of 5 stars from 60 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/mexican_bean_stew_75910_16x9.jpg Try this easy Mexican bean stew that's mostly made from store cupboard ingredients. It's surprisingly healthy and makes a quick and filling midweek dinner. Each serving provides 454 kcal, 26.6g protein, 68.2g carbohydrate (of which 24.2g sugars), 3.8g fat (of which 0.9g saturates), 20.5g fibre and 0.14g salt. With a GI of 52 this meal is high protein, low GI and provides 454 kcal per portion. low-calorie cooking spray1 onion, thinly sliced2 garlic cloves, crushed1 yellow pepper, deseeded and cut into 3cm/1in chunks½ tsp hot chilli powder1 tsp ground cumin1 tsp ground coriander400g tin chopped tomatoes2 tbsp tomato purée400g tin mixed beans, drained and rinsed125g/4½oz brown rice, to serve100g/3½oz fat-free Greek yoghurt, to serve1 lime, cut into wedges, to servesalt and freshly ground black pepper low-calorie cooking spray 1 onion, thinly sliced 2 garlic cloves, crushed 1 yellow pepper, deseeded and cut into 3cm/1in chunks ½ tsp hot chilli powder 1 tsp ground cumin 1 tsp ground coriander 400g tin chopped tomatoes 2 tbsp tomato purée 400g tin mixed beans, drained and rinsed 125g/4½oz brown rice, to serve 100g/3½oz fat-free Greek yoghurt, to serve 1 lime, cut into wedges, to serve salt and freshly ground black pepper 1 tomato, roughly chopped4 tbsp roughly chopped freshly coriander2 spring onions, thinly sliced 1 tomato, roughly chopped 4 tbsp roughly chopped freshly coriander 2 spring onions, thinly sliced Method Spray a large frying pan with oil and place over a medium heat. Add the onion and garlic and cook gently for three minutes, stirring regularly. Add the pepper and cook for two minutes.Stir in the spices and cook for a few seconds, then add the tomatoes, tomato purée and mixed beans. Pour over 300ml/10fl oz cold water and bring to a gentle simmer. Season with a little salt and lots of ground black pepper and cook for 30 minutes, stirring occasionally until thick.Meanwhile half-fill a medium saucepan with water and bring to the boil. Add the rice and return to the boil. Cook for 25 minutes, or until tender, stirring occasionally. To make the salsa, mix the tomato, coriander and spring onions together in a bowl.Drain the rice and divide between two plates. Spoon the beans over and scatter with the salsa. Serve with the yoghurt and lime wedges. Spray a large frying pan with oil and place over a medium heat. Add the onion and garlic and cook gently for three minutes, stirring regularly. Add the pepper and cook for two minutes. Spray a large frying pan with oil and place over a medium heat. Add the onion and garlic and cook gently for three minutes, stirring regularly. Add the pepper and cook for two minutes. Stir in the spices and cook for a few seconds, then add the tomatoes, tomato purée and mixed beans. Pour over 300ml/10fl oz cold water and bring to a gentle simmer. Season with a little salt and lots of ground black pepper and cook for 30 minutes, stirring occasionally until thick. Stir in the spices and cook for a few seconds, then add the tomatoes, tomato purée and mixed beans. Pour over 300ml/10fl oz cold water and bring to a gentle simmer. Season with a little salt and lots of ground black pepper and cook for 30 minutes, stirring occasionally until thick. Meanwhile half-fill a medium saucepan with water and bring to the boil. Add the rice and return to the boil. Cook for 25 minutes, or until tender, stirring occasionally. Meanwhile half-fill a medium saucepan with water and bring to the boil. Add the rice and return to the boil. Cook for 25 minutes, or until tender, stirring occasionally. To make the salsa, mix the tomato, coriander and spring onions together in a bowl. To make the salsa, mix the tomato, coriander and spring onions together in a bowl. Drain the rice and divide between two plates. Spoon the beans over and scatter with the salsa. Serve with the yoghurt and lime wedges. Drain the rice and divide between two plates. Spoon the beans over and scatter with the salsa. Serve with the yoghurt and lime wedges."
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} | 9577b8b27740b48776350af9eeffac71f2becf90b52d8c6606d6d6345ca587d5 | Courgette fritters with salmon recipe
Courgette fritters with smoked salmon and tzatziki An average of 4.3 out of 5 stars from 3 ratings These courgette fritters make a wonderful brunch that will keep you going all day long! 750g/1lb 10oz courgette, grated60g/2¼oz spinach, finely chopped8g fresh mint leaves, shredded5 free-range eggs, beaten90g/3¼oz ground almonds40g/1½oz Parmesan, finely grated50g/1¾oz white chia seedsextra virgin olive oil, for cookingsea salt and freshly ground black pepper80g/2¾oz watercress sprigs, to serve300g/10½oz smoked or cured salmon or trout, chopped, to serve 750g/1lb 10oz courgette, grated 60g/2¼oz spinach, finely chopped 8g fresh mint leaves, shredded 5 free-range eggs, beaten 90g/3¼oz ground almonds 40g/1½oz Parmesan, finely grated 50g/1¾oz white chia seeds extra virgin olive oil, for cooking sea salt and freshly ground black pepper 80g/2¾oz watercress sprigs, to serve 300g/10½oz smoked or cured salmon or trout, chopped, to serve 2 red onions, finely sliced into rings250ml/9fl oz white wine vinegarsea salt and freshly ground black pepper 2 red onions, finely sliced into rings 250ml/9fl oz white wine vinegar sea salt and freshly ground black pepper 2 small cucumbers (about 225g/8oz), peeled and grated8g fresh dill sprigs, chopped425g/15oz plain Greek-style yoghurt1 tsp freshly ground black pepper 2 small cucumbers (about 225g/8oz), peeled and grated 8g fresh dill sprigs, chopped 425g/15oz plain Greek-style yoghurt 1 tsp freshly ground black pepper Method To make the fritters, place the courgette between sheets of absorbent kitchen paper and press to remove any excess moisture.Put the courgette, spinach, mint, eggs, almonds, Parmesan and chia seeds in a large bowl and mix to combine. Season with salt and pepper. Leave to stand for 20–30 minutes. To make the quick pickled onions, place the onion and vinegar in a non-reactive bowl and season with salt and pepper. Leave to stand for 20 minutes.To make the dill tzatziki, place the cucumber between sheets of absorbent kitchen paper and press to remove any excess moisture. Transfer to a bowl. Add the dill, yoghurt and pepper and mix to combine.Preheat an oven to its lowest setting. Heat a large pan over a medium–low heat. Add a little oil and, once hot, add an eighth of the pancake mixture. Spread the mixture thinly to cover the base of the pan. Cook for 6–8 minutes on each side or until golden. Remove the fritter from the pan, place on a sheet of baking paper and keep warm in a very low oven. Repeat with the remaining mixture, adding more oil as necessary, to make 8 fritters.Divide the fritters between warmed plates and spread with the tzatziki. Top with watercress, salmon and pickled onions and sprinkle with pepper. Serve immediately. To make the fritters, place the courgette between sheets of absorbent kitchen paper and press to remove any excess moisture. To make the fritters, place the courgette between sheets of absorbent kitchen paper and press to remove any excess moisture. Put the courgette, spinach, mint, eggs, almonds, Parmesan and chia seeds in a large bowl and mix to combine. Season with salt and pepper. Leave to stand for 20–30 minutes. Put the courgette, spinach, mint, eggs, almonds, Parmesan and chia seeds in a large bowl and mix to combine. Season with salt and pepper. Leave to stand for 20–30 minutes. To make the quick pickled onions, place the onion and vinegar in a non-reactive bowl and season with salt and pepper. Leave to stand for 20 minutes. To make the quick pickled onions, place the onion and vinegar in a non-reactive bowl and season with salt and pepper. Leave to stand for 20 minutes. To make the dill tzatziki, place the cucumber between sheets of absorbent kitchen paper and press to remove any excess moisture. Transfer to a bowl. Add the dill, yoghurt and pepper and mix to combine. To make the dill tzatziki, place the cucumber between sheets of absorbent kitchen paper and press to remove any excess moisture. Transfer to a bowl. Add the dill, yoghurt and pepper and mix to combine. Preheat an oven to its lowest setting. Heat a large pan over a medium–low heat. Add a little oil and, once hot, add an eighth of the pancake mixture. Spread the mixture thinly to cover the base of the pan. Cook for 6–8 minutes on each side or until golden. Remove the fritter from the pan, place on a sheet of baking paper and keep warm in a very low oven. Repeat with the remaining mixture, adding more oil as necessary, to make 8 fritters. Preheat an oven to its lowest setting. Heat a large pan over a medium–low heat. Add a little oil and, once hot, add an eighth of the pancake mixture. Spread the mixture thinly to cover the base of the pan. Cook for 6–8 minutes on each side or until golden. Remove the fritter from the pan, place on a sheet of baking paper and keep warm in a very low oven. Repeat with the remaining mixture, adding more oil as necessary, to make 8 fritters. Divide the fritters between warmed plates and spread with the tzatziki. Top with watercress, salmon and pickled onions and sprinkle with pepper. Serve immediately. Divide the fritters between warmed plates and spread with the tzatziki. Top with watercress, salmon and pickled onions and sprinkle with pepper. Serve immediately. | {
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"title": "Courgette fritters with salmon recipe",
"content": "Courgette fritters with smoked salmon and tzatziki An average of 4.3 out of 5 stars from 3 ratings These courgette fritters make a wonderful brunch that will keep you going all day long! 750g/1lb 10oz courgette, grated60g/2¼oz spinach, finely chopped8g fresh mint leaves, shredded5 free-range eggs, beaten90g/3¼oz ground almonds40g/1½oz Parmesan, finely grated50g/1¾oz white chia seedsextra virgin olive oil, for cookingsea salt and freshly ground black pepper80g/2¾oz watercress sprigs, to serve300g/10½oz smoked or cured salmon or trout, chopped, to serve 750g/1lb 10oz courgette, grated 60g/2¼oz spinach, finely chopped 8g fresh mint leaves, shredded 5 free-range eggs, beaten 90g/3¼oz ground almonds 40g/1½oz Parmesan, finely grated 50g/1¾oz white chia seeds extra virgin olive oil, for cooking sea salt and freshly ground black pepper 80g/2¾oz watercress sprigs, to serve 300g/10½oz smoked or cured salmon or trout, chopped, to serve 2 red onions, finely sliced into rings250ml/9fl oz white wine vinegarsea salt and freshly ground black pepper 2 red onions, finely sliced into rings 250ml/9fl oz white wine vinegar sea salt and freshly ground black pepper 2 small cucumbers (about 225g/8oz), peeled and grated8g fresh dill sprigs, chopped425g/15oz plain Greek-style yoghurt1 tsp freshly ground black pepper 2 small cucumbers (about 225g/8oz), peeled and grated 8g fresh dill sprigs, chopped 425g/15oz plain Greek-style yoghurt 1 tsp freshly ground black pepper Method To make the fritters, place the courgette between sheets of absorbent kitchen paper and press to remove any excess moisture.Put the courgette, spinach, mint, eggs, almonds, Parmesan and chia seeds in a large bowl and mix to combine. Season with salt and pepper. Leave to stand for 20–30 minutes. To make the quick pickled onions, place the onion and vinegar in a non-reactive bowl and season with salt and pepper. Leave to stand for 20 minutes.To make the dill tzatziki, place the cucumber between sheets of absorbent kitchen paper and press to remove any excess moisture. Transfer to a bowl. Add the dill, yoghurt and pepper and mix to combine.Preheat an oven to its lowest setting. Heat a large pan over a medium–low heat. Add a little oil and, once hot, add an eighth of the pancake mixture. Spread the mixture thinly to cover the base of the pan. Cook for 6–8 minutes on each side or until golden. Remove the fritter from the pan, place on a sheet of baking paper and keep warm in a very low oven. Repeat with the remaining mixture, adding more oil as necessary, to make 8 fritters.Divide the fritters between warmed plates and spread with the tzatziki. Top with watercress, salmon and pickled onions and sprinkle with pepper. Serve immediately. To make the fritters, place the courgette between sheets of absorbent kitchen paper and press to remove any excess moisture. To make the fritters, place the courgette between sheets of absorbent kitchen paper and press to remove any excess moisture. Put the courgette, spinach, mint, eggs, almonds, Parmesan and chia seeds in a large bowl and mix to combine. Season with salt and pepper. Leave to stand for 20–30 minutes. Put the courgette, spinach, mint, eggs, almonds, Parmesan and chia seeds in a large bowl and mix to combine. Season with salt and pepper. Leave to stand for 20–30 minutes. To make the quick pickled onions, place the onion and vinegar in a non-reactive bowl and season with salt and pepper. Leave to stand for 20 minutes. To make the quick pickled onions, place the onion and vinegar in a non-reactive bowl and season with salt and pepper. Leave to stand for 20 minutes. To make the dill tzatziki, place the cucumber between sheets of absorbent kitchen paper and press to remove any excess moisture. Transfer to a bowl. Add the dill, yoghurt and pepper and mix to combine. To make the dill tzatziki, place the cucumber between sheets of absorbent kitchen paper and press to remove any excess moisture. Transfer to a bowl. Add the dill, yoghurt and pepper and mix to combine. Preheat an oven to its lowest setting. Heat a large pan over a medium–low heat. Add a little oil and, once hot, add an eighth of the pancake mixture. Spread the mixture thinly to cover the base of the pan. Cook for 6–8 minutes on each side or until golden. Remove the fritter from the pan, place on a sheet of baking paper and keep warm in a very low oven. Repeat with the remaining mixture, adding more oil as necessary, to make 8 fritters. Preheat an oven to its lowest setting. Heat a large pan over a medium–low heat. Add a little oil and, once hot, add an eighth of the pancake mixture. Spread the mixture thinly to cover the base of the pan. Cook for 6–8 minutes on each side or until golden. Remove the fritter from the pan, place on a sheet of baking paper and keep warm in a very low oven. Repeat with the remaining mixture, adding more oil as necessary, to make 8 fritters. Divide the fritters between warmed plates and spread with the tzatziki. Top with watercress, salmon and pickled onions and sprinkle with pepper. Serve immediately. Divide the fritters between warmed plates and spread with the tzatziki. Top with watercress, salmon and pickled onions and sprinkle with pepper. Serve immediately."
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} | 5262813629341c5bb8b81e390cbf2643da0664f2f562dc806f0edb9f03e92b4b | Crunchy fish tacos recipe
An average of 5.0 out of 5 stars from 1 rating Seeds add crunch to these easy fish tacos that can be ready in less than half an hour. vegetable oil, for deep-frying1 tbsp chia seeds1 tbsp pumpkin seeds (or any seeds, such as sunflower)2 tbsp polenta 2 tbsp rolled oats 1 tbsp chilli flakes397g tin condensed milk (or 1 free-range egg, beaten)1 lime, juice only1 tsp salt4 large plaice fillets or other white fish vegetable oil, for deep-frying 1 tbsp chia seeds 1 tbsp pumpkin seeds (or any seeds, such as sunflower) 2 tbsp polenta 2 tbsp rolled oats 1 tbsp chilli flakes 397g tin condensed milk (or 1 free-range egg, beaten) 1 lime, juice only 1 tsp salt 4 large plaice fillets or other white fish 2 tbsp olive oil 1 red onion, chopped (or white onion)2 garlic cloves, chopped 1 dried ancho chilli, soaked in hot water and chopped (or chipotle paste or any other dried chilli) 2 tomatoes, chopped 2 tbsp olive oil 1 red onion, chopped (or white onion) 2 garlic cloves, chopped 1 dried ancho chilli, soaked in hot water and chopped (or chipotle paste or any other dried chilli) 2 tomatoes, chopped 2 tbsp vegetable oil8 x 10cm/4in round flour tortillas100g/3½oz mayonnaise 50g/1¾oz soured cream 1 avocado, mashed (or tinned chickpeas, mashed)1 tbsp fresh coriander sprigs 100g/3½oz pickled onions, thinly sliced 2 Little Gem, shredded (or any crisp lettuce)4 spring onions, sliced 2 tbsp vegetable oil 8 x 10cm/4in round flour tortillas 100g/3½oz mayonnaise 50g/1¾oz soured cream 1 avocado, mashed (or tinned chickpeas, mashed) 1 tbsp fresh coriander sprigs 100g/3½oz pickled onions, thinly sliced 2 Little Gem, shredded (or any crisp lettuce) 4 spring onions, sliced Method To make the fish tacos, Fill a deep-fat fryer or a large, deep, heavy-bottomed pan two-thirds full with the oil. Heat to 180C (a cube of bread should turn brown in one minute when dropped in.) CAUTION: Hot oil can be dangerous. Do not leave unattended. Mix the seeds, polenta and oats in a wide bowl. Mix the condensed milk, lime juice and salt together in a separate wide bowl, dip the fish in the condensed milk mixture and then in the seed mixture. Deep-fry for about 3–4 minutes, or until golden. Transfer to kitchen paper to cool slightly and chop into large pieces. To make the tomato sauce, heat the oil in a large frying pan and sweat the onion and garlic. Add the chilli and tomato and cook for 5 minutes. Tip into a pestle and mortar and grind to a rough paste. To serve, heat the oil in a frying pan and fry the tortillas until puffed and golden. Mix the mayonnaise and soured cream in a bowl. Once slightly cooled, flatten down the tortillas and fill with the tomato sauce, fried fish, mayonnaise mixture, avocado, coriander, pickled onions, lettuce and spring onions. Serve immediately. To make the fish tacos, Fill a deep-fat fryer or a large, deep, heavy-bottomed pan two-thirds full with the oil. Heat to 180C (a cube of bread should turn brown in one minute when dropped in.) CAUTION: Hot oil can be dangerous. Do not leave unattended. Mix the seeds, polenta and oats in a wide bowl. Mix the condensed milk, lime juice and salt together in a separate wide bowl, dip the fish in the condensed milk mixture and then in the seed mixture. Deep-fry for about 3–4 minutes, or until golden. Transfer to kitchen paper to cool slightly and chop into large pieces. To make the fish tacos, Fill a deep-fat fryer or a large, deep, heavy-bottomed pan two-thirds full with the oil. Heat to 180C (a cube of bread should turn brown in one minute when dropped in.) CAUTION: Hot oil can be dangerous. Do not leave unattended. Mix the seeds, polenta and oats in a wide bowl. Mix the condensed milk, lime juice and salt together in a separate wide bowl, dip the fish in the condensed milk mixture and then in the seed mixture. Deep-fry for about 3–4 minutes, or until golden. Transfer to kitchen paper to cool slightly and chop into large pieces. To make the tomato sauce, heat the oil in a large frying pan and sweat the onion and garlic. Add the chilli and tomato and cook for 5 minutes. Tip into a pestle and mortar and grind to a rough paste. To make the tomato sauce, heat the oil in a large frying pan and sweat the onion and garlic. Add the chilli and tomato and cook for 5 minutes. Tip into a pestle and mortar and grind to a rough paste. To serve, heat the oil in a frying pan and fry the tortillas until puffed and golden. Mix the mayonnaise and soured cream in a bowl. Once slightly cooled, flatten down the tortillas and fill with the tomato sauce, fried fish, mayonnaise mixture, avocado, coriander, pickled onions, lettuce and spring onions. Serve immediately. To serve, heat the oil in a frying pan and fry the tortillas until puffed and golden. Mix the mayonnaise and soured cream in a bowl. Once slightly cooled, flatten down the tortillas and fill with the tomato sauce, fried fish, mayonnaise mixture, avocado, coriander, pickled onions, lettuce and spring onions. Serve immediately. | {
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"title": "Crunchy fish tacos recipe",
"content": "An average of 5.0 out of 5 stars from 1 rating Seeds add crunch to these easy fish tacos that can be ready in less than half an hour. vegetable oil, for deep-frying1 tbsp chia seeds1 tbsp pumpkin seeds (or any seeds, such as sunflower)2 tbsp polenta 2 tbsp rolled oats 1 tbsp chilli flakes397g tin condensed milk (or 1 free-range egg, beaten)1 lime, juice only1 tsp salt4 large plaice fillets or other white fish vegetable oil, for deep-frying 1 tbsp chia seeds 1 tbsp pumpkin seeds (or any seeds, such as sunflower) 2 tbsp polenta 2 tbsp rolled oats 1 tbsp chilli flakes 397g tin condensed milk (or 1 free-range egg, beaten) 1 lime, juice only 1 tsp salt 4 large plaice fillets or other white fish 2 tbsp olive oil 1 red onion, chopped (or white onion)2 garlic cloves, chopped 1 dried ancho chilli, soaked in hot water and chopped (or chipotle paste or any other dried chilli) 2 tomatoes, chopped 2 tbsp olive oil 1 red onion, chopped (or white onion) 2 garlic cloves, chopped 1 dried ancho chilli, soaked in hot water and chopped (or chipotle paste or any other dried chilli) 2 tomatoes, chopped 2 tbsp vegetable oil8 x 10cm/4in round flour tortillas100g/3½oz mayonnaise 50g/1¾oz soured cream 1 avocado, mashed (or tinned chickpeas, mashed)1 tbsp fresh coriander sprigs 100g/3½oz pickled onions, thinly sliced 2 Little Gem, shredded (or any crisp lettuce)4 spring onions, sliced 2 tbsp vegetable oil 8 x 10cm/4in round flour tortillas 100g/3½oz mayonnaise 50g/1¾oz soured cream 1 avocado, mashed (or tinned chickpeas, mashed) 1 tbsp fresh coriander sprigs 100g/3½oz pickled onions, thinly sliced 2 Little Gem, shredded (or any crisp lettuce) 4 spring onions, sliced Method To make the fish tacos, Fill a deep-fat fryer or a large, deep, heavy-bottomed pan two-thirds full with the oil. Heat to 180C (a cube of bread should turn brown in one minute when dropped in.) CAUTION: Hot oil can be dangerous. Do not leave unattended. Mix the seeds, polenta and oats in a wide bowl. Mix the condensed milk, lime juice and salt together in a separate wide bowl, dip the fish in the condensed milk mixture and then in the seed mixture. Deep-fry for about 3–4 minutes, or until golden. Transfer to kitchen paper to cool slightly and chop into large pieces. To make the tomato sauce, heat the oil in a large frying pan and sweat the onion and garlic. Add the chilli and tomato and cook for 5 minutes. Tip into a pestle and mortar and grind to a rough paste. To serve, heat the oil in a frying pan and fry the tortillas until puffed and golden. Mix the mayonnaise and soured cream in a bowl. Once slightly cooled, flatten down the tortillas and fill with the tomato sauce, fried fish, mayonnaise mixture, avocado, coriander, pickled onions, lettuce and spring onions. Serve immediately. To make the fish tacos, Fill a deep-fat fryer or a large, deep, heavy-bottomed pan two-thirds full with the oil. Heat to 180C (a cube of bread should turn brown in one minute when dropped in.) CAUTION: Hot oil can be dangerous. Do not leave unattended. Mix the seeds, polenta and oats in a wide bowl. Mix the condensed milk, lime juice and salt together in a separate wide bowl, dip the fish in the condensed milk mixture and then in the seed mixture. Deep-fry for about 3–4 minutes, or until golden. Transfer to kitchen paper to cool slightly and chop into large pieces. To make the fish tacos, Fill a deep-fat fryer or a large, deep, heavy-bottomed pan two-thirds full with the oil. Heat to 180C (a cube of bread should turn brown in one minute when dropped in.) CAUTION: Hot oil can be dangerous. Do not leave unattended. Mix the seeds, polenta and oats in a wide bowl. Mix the condensed milk, lime juice and salt together in a separate wide bowl, dip the fish in the condensed milk mixture and then in the seed mixture. Deep-fry for about 3–4 minutes, or until golden. Transfer to kitchen paper to cool slightly and chop into large pieces. To make the tomato sauce, heat the oil in a large frying pan and sweat the onion and garlic. Add the chilli and tomato and cook for 5 minutes. Tip into a pestle and mortar and grind to a rough paste. To make the tomato sauce, heat the oil in a large frying pan and sweat the onion and garlic. Add the chilli and tomato and cook for 5 minutes. Tip into a pestle and mortar and grind to a rough paste. To serve, heat the oil in a frying pan and fry the tortillas until puffed and golden. Mix the mayonnaise and soured cream in a bowl. Once slightly cooled, flatten down the tortillas and fill with the tomato sauce, fried fish, mayonnaise mixture, avocado, coriander, pickled onions, lettuce and spring onions. Serve immediately. To serve, heat the oil in a frying pan and fry the tortillas until puffed and golden. Mix the mayonnaise and soured cream in a bowl. Once slightly cooled, flatten down the tortillas and fill with the tomato sauce, fried fish, mayonnaise mixture, avocado, coriander, pickled onions, lettuce and spring onions. Serve immediately."
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} | f574d28950b536442abe096a08d65569fe685375108516450c1178235590782f | Parsee-style prawn kebabs recipe
For the tomato sauce, heat the oil in a pan until it gets a light haze and then fry the cinnamon.When it changes colour, add the broken red chillies until they also darken in colour. (Keep your nose away from the pan as the frying chillies may cause you to cough and splutter.)As soon as the chillies get darker, add the onions, ginger and garlic and fry on a medium heat until the onions become pale and soft.For a hot sauce, add the green chillies at this stage. For a milder sauce, omit this step.As soon as the onions become soft and pale, add the tomato pulp and continue cooking on a medium-low heat. Add the vinegar, sugar and tamarind pulp and simmer the sauce for about 15 minutes, stirring from time to time to prevent sticking and burning. You can add more water if the sauce thickens too much.Check the consistency and cook it to the desired thickness – it needs to be of pouring consistency, but not too thick.Season with salt, to taste, and add the chopped coriander. Stir well taste again and turn off the heat. This sauce is suitable as an accompaniment for most fried things. Transfer to a jar and set aside while you make the prawn kebabs.For the prawn kebabs, pour the oil in a shallow pan, until it comes about 2cm/¾in up the sides. Turn the heat on to low while you prepare the other ingredients – keep a careful watch over the pan.Add the onion, green chilli, coriander, garlic, ginger and mint to a food processor and process to chop them down. Scrape down around the bowl of the food processor and process again in a few bursts until broken into tiny fragmentsAdd all the remaining ingredients and chop for half a minute or so until the prawns are broken into tiny pieces but not minced down completely.Remove and mix well in another bowl with a spatula.Take a tiny bit of the mixture and fry it in the hot oil to check for seasoning. Taste and adjust the seasoning if needed.Apply a little oil to your palms, take a spoonful of the mixture and form it into a ball. Repeat with the rest of the mixture, then flatten each ball slightly to make a small patty. (If preferred you can leave them round – the shape is for you to decide.) Fry the kebabs in batches over a medium-high heat. Fry on each side for 2–3 minutes until cooked through. Once they're ready, remove to kitchen paper to drain while you do the next batch.Repeat until the mixture is used up, but do not add too many of the kebabs into the oil at the same time as it will cool down too much and start to froth, and the kebabs will get oily. Serve the kebabs hot with the tomato sauce. Any remaining sauce can be set aside in the fridge to serve with another dish. For the tomato sauce, heat the oil in a pan until it gets a light haze and then fry the cinnamon. For the tomato sauce, heat the oil in a pan until it gets a light haze and then fry the cinnamon. When it changes colour, add the broken red chillies until they also darken in colour. (Keep your nose away from the pan as the frying chillies may cause you to cough and splutter.) When it changes colour, add the broken red chillies until they also darken in colour. (Keep your nose away from the pan as the frying chillies may cause you to cough and splutter.) As soon as the chillies get darker, add the onions, ginger and garlic and fry on a medium heat until the onions become pale and soft. As soon as the chillies get darker, add the onions, ginger and garlic and fry on a medium heat until the onions become pale and soft. For a hot sauce, add the green chillies at this stage. For a milder sauce, omit this step. For a hot sauce, add the green chillies at this stage. For a milder sauce, omit this step. As soon as the onions become soft and pale, add the tomato pulp and continue cooking on a medium-low heat. Add the vinegar, sugar and tamarind pulp and simmer the sauce for about 15 minutes, stirring from time to time to prevent sticking and burning. You can add more water if the sauce thickens too much. As soon as the onions become soft and pale, add the tomato pulp and continue cooking on a medium-low heat. Add the vinegar, sugar and tamarind pulp and simmer the sauce for about 15 minutes, stirring from time to time to prevent sticking and burning. You can add more water if the sauce thickens too much. Check the consistency and cook it to the desired thickness – it needs to be of pouring consistency, but not too thick. Check the consistency and cook it to the desired thickness – it needs to be of pouring consistency, but not too thick. Season with salt, to taste, and add the chopped coriander. Stir well taste again and turn off the heat. This sauce is suitable as an accompaniment for most fried things. Transfer to a jar and set aside while you make the prawn kebabs. Season with salt, to taste, and add the chopped coriander. Stir well taste again and turn off the heat. This sauce is suitable as an accompaniment for most fried things. Transfer to a jar and set aside while you make the prawn kebabs. For the prawn kebabs, pour the oil in a shallow pan, until it comes about 2cm/¾in up the sides. Turn the heat on to low while you prepare the other ingredients – keep a careful watch over the pan. For the prawn kebabs, pour the oil in a shallow pan, until it comes about 2cm/¾in up the sides. Turn the heat on to low while you prepare the other ingredients – keep a careful watch over the pan. Add the onion, green chilli, coriander, garlic, ginger and mint to a food processor and process to chop them down. Scrape down around the bowl of the food processor and process again in a few bursts until broken into tiny fragments Add the onion, green chilli, coriander, garlic, ginger and mint to a food processor and process to chop them down. Scrape down around the bowl of the food processor and process again in a few bursts until broken into tiny fragments Add all the remaining ingredients and chop for half a minute or so until the prawns are broken into tiny pieces but not minced down completely. Add all the remaining ingredients and chop for half a minute or so until the prawns are broken into tiny pieces but not minced down completely. Remove and mix well in another bowl with a spatula. Remove and mix well in another bowl with a spatula. Take a tiny bit of the mixture and fry it in the hot oil to check for seasoning. Taste and adjust the seasoning if needed. Take a tiny bit of the mixture and fry it in the hot oil to check for seasoning. Taste and adjust the seasoning if needed. Apply a little oil to your palms, take a spoonful of the mixture and form it into a ball. Repeat with the rest of the mixture, then flatten each ball slightly to make a small patty. (If preferred you can leave them round – the shape is for you to decide.) Apply a little oil to your palms, take a spoonful of the mixture and form it into a ball. Repeat with the rest of the mixture, then flatten each ball slightly to make a small patty. (If preferred you can leave them round – the shape is for you to decide.) Fry the kebabs in batches over a medium-high heat. Fry on each side for 2–3 minutes until cooked through. Once they're ready, remove to kitchen paper to drain while you do the next batch. Fry the kebabs in batches over a medium-high heat. Fry on each side for 2–3 minutes until cooked through. Once they're ready, remove to kitchen paper to drain while you do the next batch. Repeat until the mixture is used up, but do not add too many of the kebabs into the oil at the same time as it will cool down too much and start to froth, and the kebabs will get oily. Repeat until the mixture is used up, but do not add too many of the kebabs into the oil at the same time as it will cool down too much and start to froth, and the kebabs will get oily. Serve the kebabs hot with the tomato sauce. Any remaining sauce can be set aside in the fridge to serve with another dish. Serve the kebabs hot with the tomato sauce. Any remaining sauce can be set aside in the fridge to serve with another dish. | {
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"title": "Parsee-style prawn kebabs recipe",
"content": "For the tomato sauce, heat the oil in a pan until it gets a light haze and then fry the cinnamon.When it changes colour, add the broken red chillies until they also darken in colour. (Keep your nose away from the pan as the frying chillies may cause you to cough and splutter.)As soon as the chillies get darker, add the onions, ginger and garlic and fry on a medium heat until the onions become pale and soft.For a hot sauce, add the green chillies at this stage. For a milder sauce, omit this step.As soon as the onions become soft and pale, add the tomato pulp and continue cooking on a medium-low heat. Add the vinegar, sugar and tamarind pulp and simmer the sauce for about 15 minutes, stirring from time to time to prevent sticking and burning. You can add more water if the sauce thickens too much.Check the consistency and cook it to the desired thickness – it needs to be of pouring consistency, but not too thick.Season with salt, to taste, and add the chopped coriander. Stir well taste again and turn off the heat. This sauce is suitable as an accompaniment for most fried things. Transfer to a jar and set aside while you make the prawn kebabs.For the prawn kebabs, pour the oil in a shallow pan, until it comes about 2cm/¾in up the sides. Turn the heat on to low while you prepare the other ingredients – keep a careful watch over the pan.Add the onion, green chilli, coriander, garlic, ginger and mint to a food processor and process to chop them down. Scrape down around the bowl of the food processor and process again in a few bursts until broken into tiny fragmentsAdd all the remaining ingredients and chop for half a minute or so until the prawns are broken into tiny pieces but not minced down completely.Remove and mix well in another bowl with a spatula.Take a tiny bit of the mixture and fry it in the hot oil to check for seasoning. Taste and adjust the seasoning if needed.Apply a little oil to your palms, take a spoonful of the mixture and form it into a ball. Repeat with the rest of the mixture, then flatten each ball slightly to make a small patty. (If preferred you can leave them round – the shape is for you to decide.) Fry the kebabs in batches over a medium-high heat. Fry on each side for 2–3 minutes until cooked through. Once they're ready, remove to kitchen paper to drain while you do the next batch.Repeat until the mixture is used up, but do not add too many of the kebabs into the oil at the same time as it will cool down too much and start to froth, and the kebabs will get oily. Serve the kebabs hot with the tomato sauce. Any remaining sauce can be set aside in the fridge to serve with another dish. For the tomato sauce, heat the oil in a pan until it gets a light haze and then fry the cinnamon. For the tomato sauce, heat the oil in a pan until it gets a light haze and then fry the cinnamon. When it changes colour, add the broken red chillies until they also darken in colour. (Keep your nose away from the pan as the frying chillies may cause you to cough and splutter.) When it changes colour, add the broken red chillies until they also darken in colour. (Keep your nose away from the pan as the frying chillies may cause you to cough and splutter.) As soon as the chillies get darker, add the onions, ginger and garlic and fry on a medium heat until the onions become pale and soft. As soon as the chillies get darker, add the onions, ginger and garlic and fry on a medium heat until the onions become pale and soft. For a hot sauce, add the green chillies at this stage. For a milder sauce, omit this step. For a hot sauce, add the green chillies at this stage. For a milder sauce, omit this step. As soon as the onions become soft and pale, add the tomato pulp and continue cooking on a medium-low heat. Add the vinegar, sugar and tamarind pulp and simmer the sauce for about 15 minutes, stirring from time to time to prevent sticking and burning. You can add more water if the sauce thickens too much. As soon as the onions become soft and pale, add the tomato pulp and continue cooking on a medium-low heat. Add the vinegar, sugar and tamarind pulp and simmer the sauce for about 15 minutes, stirring from time to time to prevent sticking and burning. You can add more water if the sauce thickens too much. Check the consistency and cook it to the desired thickness – it needs to be of pouring consistency, but not too thick. Check the consistency and cook it to the desired thickness – it needs to be of pouring consistency, but not too thick. Season with salt, to taste, and add the chopped coriander. Stir well taste again and turn off the heat. This sauce is suitable as an accompaniment for most fried things. Transfer to a jar and set aside while you make the prawn kebabs. Season with salt, to taste, and add the chopped coriander. Stir well taste again and turn off the heat. This sauce is suitable as an accompaniment for most fried things. Transfer to a jar and set aside while you make the prawn kebabs. For the prawn kebabs, pour the oil in a shallow pan, until it comes about 2cm/¾in up the sides. Turn the heat on to low while you prepare the other ingredients – keep a careful watch over the pan. For the prawn kebabs, pour the oil in a shallow pan, until it comes about 2cm/¾in up the sides. Turn the heat on to low while you prepare the other ingredients – keep a careful watch over the pan. Add the onion, green chilli, coriander, garlic, ginger and mint to a food processor and process to chop them down. Scrape down around the bowl of the food processor and process again in a few bursts until broken into tiny fragments Add the onion, green chilli, coriander, garlic, ginger and mint to a food processor and process to chop them down. Scrape down around the bowl of the food processor and process again in a few bursts until broken into tiny fragments Add all the remaining ingredients and chop for half a minute or so until the prawns are broken into tiny pieces but not minced down completely. Add all the remaining ingredients and chop for half a minute or so until the prawns are broken into tiny pieces but not minced down completely. Remove and mix well in another bowl with a spatula. Remove and mix well in another bowl with a spatula. Take a tiny bit of the mixture and fry it in the hot oil to check for seasoning. Taste and adjust the seasoning if needed. Take a tiny bit of the mixture and fry it in the hot oil to check for seasoning. Taste and adjust the seasoning if needed. Apply a little oil to your palms, take a spoonful of the mixture and form it into a ball. Repeat with the rest of the mixture, then flatten each ball slightly to make a small patty. (If preferred you can leave them round – the shape is for you to decide.) Apply a little oil to your palms, take a spoonful of the mixture and form it into a ball. Repeat with the rest of the mixture, then flatten each ball slightly to make a small patty. (If preferred you can leave them round – the shape is for you to decide.) Fry the kebabs in batches over a medium-high heat. Fry on each side for 2–3 minutes until cooked through. Once they're ready, remove to kitchen paper to drain while you do the next batch. Fry the kebabs in batches over a medium-high heat. Fry on each side for 2–3 minutes until cooked through. Once they're ready, remove to kitchen paper to drain while you do the next batch. Repeat until the mixture is used up, but do not add too many of the kebabs into the oil at the same time as it will cool down too much and start to froth, and the kebabs will get oily. Repeat until the mixture is used up, but do not add too many of the kebabs into the oil at the same time as it will cool down too much and start to froth, and the kebabs will get oily. Serve the kebabs hot with the tomato sauce. Any remaining sauce can be set aside in the fridge to serve with another dish. Serve the kebabs hot with the tomato sauce. Any remaining sauce can be set aside in the fridge to serve with another dish."
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} | fa9d0cca53c97d8225853aade2ff8820b6c3a83def14f4e514c141b41a681029 | Summer salad recipe
An average of 5.0 out of 5 stars from 1 rating https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/summersalad_91685_16x9.jpg A crunchy salad topped with a zingy dressing makes for a lovely lunch. 250g/9oz baby broad beans, pods removed300g/10½oz baby carrots, scrubbed, green bases left on1 bunch radishes, trimmed, cut in half100g/3½oz fresh peas, pods removed Small handful fresh mint leaves, torn6 lemon balm leaves, torn (optional) Small bunch fresh chives Large handful fresh, young curly-leaved parsley leaves, chopped1 Little Gem lettuce, or similar crisp lettuce, core removed, leaves separated 250g/9oz baby broad beans, pods removed 300g/10½oz baby carrots, scrubbed, green bases left on 1 bunch radishes, trimmed, cut in half 100g/3½oz fresh peas, pods removed Small handful fresh mint leaves, torn 6 lemon balm leaves, torn (optional) Small bunch fresh chives Large handful fresh, young curly-leaved parsley leaves, chopped 1 Little Gem lettuce, or similar crisp lettuce, core removed, leaves separated 2 tbsp white wine vinegar2 tsp Dijon mustard1 heaped tsp caster sugarPinch sea salt flakes 3½ tbsp sunflower oil3½ tbsp olive oilSalt and freshly ground black pepper 2 tbsp white wine vinegar 2 tsp Dijon mustard 1 heaped tsp caster sugar Pinch sea salt flakes 3½ tbsp sunflower oil 3½ tbsp olive oil Salt and freshly ground black pepper Method Cook the beans in a pan of salted, boiling water for 2-3 minutes, or until tender. Drain well, then refresh in cold water and peel away the outer membranes. Cook the carrots in a pan of boiling water for 3-4 minutes, or until just tender. Drain well, then refresh in cold water.Place the cooked beans and carrots, the radishes, peas, mint leaves, lemon balm leaves (if using), chives, chopped parsley and lettuce leaves, into a bowl and mix well to combine. Set aside.For the vinaigrette, whisk together the white wine vinegar, mustard, sugar and salt in a bowl until smooth and well combined. Gradually whisk in the sunflower oil and olive oil until the mixture has thickened and is glossy. Season, to taste, with salt and freshly ground black pepper.To serve, drizzle the vinaigrette over the summer salad and mix well to coat the leaves. Divide equally among four serving plates. Cook the beans in a pan of salted, boiling water for 2-3 minutes, or until tender. Drain well, then refresh in cold water and peel away the outer membranes. Cook the beans in a pan of salted, boiling water for 2-3 minutes, or until tender. Drain well, then refresh in cold water and peel away the outer membranes. Cook the carrots in a pan of boiling water for 3-4 minutes, or until just tender. Drain well, then refresh in cold water. Cook the carrots in a pan of boiling water for 3-4 minutes, or until just tender. Drain well, then refresh in cold water. Place the cooked beans and carrots, the radishes, peas, mint leaves, lemon balm leaves (if using), chives, chopped parsley and lettuce leaves, into a bowl and mix well to combine. Set aside. Place the cooked beans and carrots, the radishes, peas, mint leaves, lemon balm leaves (if using), chives, chopped parsley and lettuce leaves, into a bowl and mix well to combine. Set aside. For the vinaigrette, whisk together the white wine vinegar, mustard, sugar and salt in a bowl until smooth and well combined. Gradually whisk in the sunflower oil and olive oil until the mixture has thickened and is glossy. Season, to taste, with salt and freshly ground black pepper. For the vinaigrette, whisk together the white wine vinegar, mustard, sugar and salt in a bowl until smooth and well combined. Gradually whisk in the sunflower oil and olive oil until the mixture has thickened and is glossy. Season, to taste, with salt and freshly ground black pepper. To serve, drizzle the vinaigrette over the summer salad and mix well to coat the leaves. Divide equally among four serving plates. To serve, drizzle the vinaigrette over the summer salad and mix well to coat the leaves. Divide equally among four serving plates. | {
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"url": "https://www.bbc.co.uk/food/recipes/summersalad_91685",
"type": "HowTo",
"processing_date": "2025-09-05T00:00:00",
"delivery_version": "v1.0",
"title": "Summer salad recipe",
"content": "An average of 5.0 out of 5 stars from 1 rating https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/summersalad_91685_16x9.jpg A crunchy salad topped with a zingy dressing makes for a lovely lunch. 250g/9oz baby broad beans, pods removed300g/10½oz baby carrots, scrubbed, green bases left on1 bunch radishes, trimmed, cut in half100g/3½oz fresh peas, pods removed Small handful fresh mint leaves, torn6 lemon balm leaves, torn (optional) Small bunch fresh chives Large handful fresh, young curly-leaved parsley leaves, chopped1 Little Gem lettuce, or similar crisp lettuce, core removed, leaves separated 250g/9oz baby broad beans, pods removed 300g/10½oz baby carrots, scrubbed, green bases left on 1 bunch radishes, trimmed, cut in half 100g/3½oz fresh peas, pods removed Small handful fresh mint leaves, torn 6 lemon balm leaves, torn (optional) Small bunch fresh chives Large handful fresh, young curly-leaved parsley leaves, chopped 1 Little Gem lettuce, or similar crisp lettuce, core removed, leaves separated 2 tbsp white wine vinegar2 tsp Dijon mustard1 heaped tsp caster sugarPinch sea salt flakes 3½ tbsp sunflower oil3½ tbsp olive oilSalt and freshly ground black pepper 2 tbsp white wine vinegar 2 tsp Dijon mustard 1 heaped tsp caster sugar Pinch sea salt flakes 3½ tbsp sunflower oil 3½ tbsp olive oil Salt and freshly ground black pepper Method Cook the beans in a pan of salted, boiling water for 2-3 minutes, or until tender. Drain well, then refresh in cold water and peel away the outer membranes. Cook the carrots in a pan of boiling water for 3-4 minutes, or until just tender. Drain well, then refresh in cold water.Place the cooked beans and carrots, the radishes, peas, mint leaves, lemon balm leaves (if using), chives, chopped parsley and lettuce leaves, into a bowl and mix well to combine. Set aside.For the vinaigrette, whisk together the white wine vinegar, mustard, sugar and salt in a bowl until smooth and well combined. Gradually whisk in the sunflower oil and olive oil until the mixture has thickened and is glossy. Season, to taste, with salt and freshly ground black pepper.To serve, drizzle the vinaigrette over the summer salad and mix well to coat the leaves. Divide equally among four serving plates. Cook the beans in a pan of salted, boiling water for 2-3 minutes, or until tender. Drain well, then refresh in cold water and peel away the outer membranes. Cook the beans in a pan of salted, boiling water for 2-3 minutes, or until tender. Drain well, then refresh in cold water and peel away the outer membranes. Cook the carrots in a pan of boiling water for 3-4 minutes, or until just tender. Drain well, then refresh in cold water. Cook the carrots in a pan of boiling water for 3-4 minutes, or until just tender. Drain well, then refresh in cold water. Place the cooked beans and carrots, the radishes, peas, mint leaves, lemon balm leaves (if using), chives, chopped parsley and lettuce leaves, into a bowl and mix well to combine. Set aside. Place the cooked beans and carrots, the radishes, peas, mint leaves, lemon balm leaves (if using), chives, chopped parsley and lettuce leaves, into a bowl and mix well to combine. Set aside. For the vinaigrette, whisk together the white wine vinegar, mustard, sugar and salt in a bowl until smooth and well combined. Gradually whisk in the sunflower oil and olive oil until the mixture has thickened and is glossy. Season, to taste, with salt and freshly ground black pepper. For the vinaigrette, whisk together the white wine vinegar, mustard, sugar and salt in a bowl until smooth and well combined. Gradually whisk in the sunflower oil and olive oil until the mixture has thickened and is glossy. Season, to taste, with salt and freshly ground black pepper. To serve, drizzle the vinaigrette over the summer salad and mix well to coat the leaves. Divide equally among four serving plates. To serve, drizzle the vinaigrette over the summer salad and mix well to coat the leaves. Divide equally among four serving plates."
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} | e4ce95e4557a6e4ee13faa5caf878150a049f9c29481f85ec51808d347e41e47 | Lemon and ginger prawns recipe
An average of 5.0 out of 5 stars from 1 rating Marinade and grill prawns to make quick and flavourful finger food. Alternatively, serve them with salad as an easy starter. 6 small preserved lemons7½cm/3in piece fresh root ginger, peeled and grated1 tbsp grated fresh turmeric2 tbps olive oil1 fat garlic clove, peeled 5 tbsp clear honeyblack pepper2 tbsp olive oil4 extra-large prawns (about 100g/3½oz each, if possible) 6 small preserved lemons 7½cm/3in piece fresh root ginger, peeled and grated 1 tbsp grated fresh turmeric 2 tbps olive oil 1 fat garlic clove, peeled 5 tbsp clear honey black pepper 2 tbsp olive oil 4 extra-large prawns (about 100g/3½oz each, if possible) Method In a blender, combine all the ingredients except the prawns and blend to a purée. Peel the prawns, but leave the tail on. Pour the marinade into a shallow bowl or a large food bag, add the prawns and make sure they are well-coated. Refrigerate for at least 20 minutes, but longer if you like. Heat a large griddle pan. When hot, add the prawns and cook on each side for 1-2 minutes, or until cooked through. While they are cooking keep basting all the time. Serve immediately. In a blender, combine all the ingredients except the prawns and blend to a purée. In a blender, combine all the ingredients except the prawns and blend to a purée. Peel the prawns, but leave the tail on. Pour the marinade into a shallow bowl or a large food bag, add the prawns and make sure they are well-coated. Refrigerate for at least 20 minutes, but longer if you like. Peel the prawns, but leave the tail on. Pour the marinade into a shallow bowl or a large food bag, add the prawns and make sure they are well-coated. Refrigerate for at least 20 minutes, but longer if you like. Heat a large griddle pan. When hot, add the prawns and cook on each side for 1-2 minutes, or until cooked through. While they are cooking keep basting all the time. Serve immediately. Heat a large griddle pan. When hot, add the prawns and cook on each side for 1-2 minutes, or until cooked through. While they are cooking keep basting all the time. Serve immediately. | {
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"url": "https://www.bbc.co.uk/food/recipes/lemon_and_ginger_prawns_60081",
"type": "HowTo",
"processing_date": "2025-09-05T00:00:00",
"delivery_version": "v1.0",
"title": "Lemon and ginger prawns recipe",
"content": "An average of 5.0 out of 5 stars from 1 rating Marinade and grill prawns to make quick and flavourful finger food. Alternatively, serve them with salad as an easy starter. 6 small preserved lemons7½cm/3in piece fresh root ginger, peeled and grated1 tbsp grated fresh turmeric2 tbps olive oil1 fat garlic clove, peeled 5 tbsp clear honeyblack pepper2 tbsp olive oil4 extra-large prawns (about 100g/3½oz each, if possible) 6 small preserved lemons 7½cm/3in piece fresh root ginger, peeled and grated 1 tbsp grated fresh turmeric 2 tbps olive oil 1 fat garlic clove, peeled 5 tbsp clear honey black pepper 2 tbsp olive oil 4 extra-large prawns (about 100g/3½oz each, if possible) Method In a blender, combine all the ingredients except the prawns and blend to a purée. Peel the prawns, but leave the tail on. Pour the marinade into a shallow bowl or a large food bag, add the prawns and make sure they are well-coated. Refrigerate for at least 20 minutes, but longer if you like. Heat a large griddle pan. When hot, add the prawns and cook on each side for 1-2 minutes, or until cooked through. While they are cooking keep basting all the time. Serve immediately. In a blender, combine all the ingredients except the prawns and blend to a purée. In a blender, combine all the ingredients except the prawns and blend to a purée. Peel the prawns, but leave the tail on. Pour the marinade into a shallow bowl or a large food bag, add the prawns and make sure they are well-coated. Refrigerate for at least 20 minutes, but longer if you like. Peel the prawns, but leave the tail on. Pour the marinade into a shallow bowl or a large food bag, add the prawns and make sure they are well-coated. Refrigerate for at least 20 minutes, but longer if you like. Heat a large griddle pan. When hot, add the prawns and cook on each side for 1-2 minutes, or until cooked through. While they are cooking keep basting all the time. Serve immediately. Heat a large griddle pan. When hot, add the prawns and cook on each side for 1-2 minutes, or until cooked through. While they are cooking keep basting all the time. Serve immediately."
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} | 36d4d70a44b7c7809c24617e72022dd5b02fa75b12bda1af55c41812f7e37bc8 | Sandwich di mozzarella dorata recipe
An average of 0.0 out of 5 stars from 0 ratings 4 tbsp olive oil1 garlic clove, peeled, left whole180g/6¼oz courgettes, finely dicedsalt and freshly ground black pepper1 tbsp chopped fresh flatleaf parsley4 free-range eggs25g/1oz butter, melted2 tbsp milk2 tbsp grated parmesan cheese4 cherry tomatoes, finely chopped50g/2oz plain flour400g hard mozzarella, cut into 8 x ½cm/¼in thick slices400g/14¼oz dried breadcrumbs1 tbsp chopped fresh parsleysea salt flakes 4 tbsp olive oil 1 garlic clove, peeled, left whole 180g/6¼oz courgettes, finely diced salt and freshly ground black pepper 1 tbsp chopped fresh flatleaf parsley 4 free-range eggs 25g/1oz butter, melted 2 tbsp milk 2 tbsp grated parmesan cheese 4 cherry tomatoes, finely chopped 50g/2oz plain flour 400g hard mozzarella, cut into 8 x ½cm/¼in thick slices 400g/14¼oz dried breadcrumbs 1 tbsp chopped fresh parsley sea salt flakes 1 curly endive lettuce, leaves separated3 tbsp olive oil1 lemon, juice onlysalt and freshly ground black pepper 1 curly endive lettuce, leaves separated 3 tbsp olive oil 1 lemon, juice only salt and freshly ground black pepper Method For the sandwich di mozzarella, heat two tablespoons of the oil in a frying pan, add the garlic, fry for 30 seconds, then remove from the pan. (Do not let the garlic burn.)Add the courgettes and season, to taste, with salt and freshly ground black pepper. Fry for 2-3 minutes, or until softened, then stir in the parsley.Remove the courgettes from the pan and set aside to drain on kitchen paper.Whisk two of the eggs, the butter and milk together in a bowl and season, to taste, with salt and freshly ground black pepper. Stir in the parmesan cheese.Heat a frying pan and fry the egg mixture for 1-2 minutes, or until it begins to scramble, add the cooked courgettes and the cherry tomatoes and then remove the pan from the heat.Sprinkle the flour onto a plate and dredge the mozzarella slices in the flour. Place four of the mozzarella slices onto a chopping board and top each slice with some of the egg mixture, ensuring that it does not go over the edge. Top with the other mozzarella slices and press together.Whisk the remaining two eggs in a bowl and sprinkle the breadcrumbs onto a plate. Dip the mozzarella sandwiches into the egg, then into the breadcrumbs; then repeat the process.Heat the remaining olive oil in a frying pan and fry the sandwiches for 1-2 minutes on each side, or until golden-brown. Remove the sandwiches from the pan and set aside to drain on kitchen paper.For the curly endive salad, whisk the olive oil and lemon juice together in a small bowl and season, to taste, with salt and freshly ground black pepper. Mix the salad dressing and salad leaves together in a large bowl.To serve, divide the salad among four serving plates and place the sandwich di mozzarella alongside. Sprinkle over the parsley and se salt flakes. For the sandwich di mozzarella, heat two tablespoons of the oil in a frying pan, add the garlic, fry for 30 seconds, then remove from the pan. (Do not let the garlic burn.) For the sandwich di mozzarella, heat two tablespoons of the oil in a frying pan, add the garlic, fry for 30 seconds, then remove from the pan. (Do not let the garlic burn.) Add the courgettes and season, to taste, with salt and freshly ground black pepper. Fry for 2-3 minutes, or until softened, then stir in the parsley. Add the courgettes and season, to taste, with salt and freshly ground black pepper. Fry for 2-3 minutes, or until softened, then stir in the parsley. Remove the courgettes from the pan and set aside to drain on kitchen paper. Remove the courgettes from the pan and set aside to drain on kitchen paper. Whisk two of the eggs, the butter and milk together in a bowl and season, to taste, with salt and freshly ground black pepper. Stir in the parmesan cheese. Whisk two of the eggs, the butter and milk together in a bowl and season, to taste, with salt and freshly ground black pepper. Stir in the parmesan cheese. Heat a frying pan and fry the egg mixture for 1-2 minutes, or until it begins to scramble, add the cooked courgettes and the cherry tomatoes and then remove the pan from the heat. Heat a frying pan and fry the egg mixture for 1-2 minutes, or until it begins to scramble, add the cooked courgettes and the cherry tomatoes and then remove the pan from the heat. Sprinkle the flour onto a plate and dredge the mozzarella slices in the flour. Place four of the mozzarella slices onto a chopping board and top each slice with some of the egg mixture, ensuring that it does not go over the edge. Top with the other mozzarella slices and press together. Sprinkle the flour onto a plate and dredge the mozzarella slices in the flour. Place four of the mozzarella slices onto a chopping board and top each slice with some of the egg mixture, ensuring that it does not go over the edge. Top with the other mozzarella slices and press together. Whisk the remaining two eggs in a bowl and sprinkle the breadcrumbs onto a plate. Dip the mozzarella sandwiches into the egg, then into the breadcrumbs; then repeat the process. Whisk the remaining two eggs in a bowl and sprinkle the breadcrumbs onto a plate. Dip the mozzarella sandwiches into the egg, then into the breadcrumbs; then repeat the process. Heat the remaining olive oil in a frying pan and fry the sandwiches for 1-2 minutes on each side, or until golden-brown. Remove the sandwiches from the pan and set aside to drain on kitchen paper. Heat the remaining olive oil in a frying pan and fry the sandwiches for 1-2 minutes on each side, or until golden-brown. Remove the sandwiches from the pan and set aside to drain on kitchen paper. For the curly endive salad, whisk the olive oil and lemon juice together in a small bowl and season, to taste, with salt and freshly ground black pepper. Mix the salad dressing and salad leaves together in a large bowl. For the curly endive salad, whisk the olive oil and lemon juice together in a small bowl and season, to taste, with salt and freshly ground black pepper. Mix the salad dressing and salad leaves together in a large bowl. To serve, divide the salad among four serving plates and place the sandwich di mozzarella alongside. Sprinkle over the parsley and se salt flakes. To serve, divide the salad among four serving plates and place the sandwich di mozzarella alongside. Sprinkle over the parsley and se salt flakes. | {
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"title": "Sandwich di mozzarella dorata recipe",
"content": "An average of 0.0 out of 5 stars from 0 ratings 4 tbsp olive oil1 garlic clove, peeled, left whole180g/6¼oz courgettes, finely dicedsalt and freshly ground black pepper1 tbsp chopped fresh flatleaf parsley4 free-range eggs25g/1oz butter, melted2 tbsp milk2 tbsp grated parmesan cheese4 cherry tomatoes, finely chopped50g/2oz plain flour400g hard mozzarella, cut into 8 x ½cm/¼in thick slices400g/14¼oz dried breadcrumbs1 tbsp chopped fresh parsleysea salt flakes 4 tbsp olive oil 1 garlic clove, peeled, left whole 180g/6¼oz courgettes, finely diced salt and freshly ground black pepper 1 tbsp chopped fresh flatleaf parsley 4 free-range eggs 25g/1oz butter, melted 2 tbsp milk 2 tbsp grated parmesan cheese 4 cherry tomatoes, finely chopped 50g/2oz plain flour 400g hard mozzarella, cut into 8 x ½cm/¼in thick slices 400g/14¼oz dried breadcrumbs 1 tbsp chopped fresh parsley sea salt flakes 1 curly endive lettuce, leaves separated3 tbsp olive oil1 lemon, juice onlysalt and freshly ground black pepper 1 curly endive lettuce, leaves separated 3 tbsp olive oil 1 lemon, juice only salt and freshly ground black pepper Method For the sandwich di mozzarella, heat two tablespoons of the oil in a frying pan, add the garlic, fry for 30 seconds, then remove from the pan. (Do not let the garlic burn.)Add the courgettes and season, to taste, with salt and freshly ground black pepper. Fry for 2-3 minutes, or until softened, then stir in the parsley.Remove the courgettes from the pan and set aside to drain on kitchen paper.Whisk two of the eggs, the butter and milk together in a bowl and season, to taste, with salt and freshly ground black pepper. Stir in the parmesan cheese.Heat a frying pan and fry the egg mixture for 1-2 minutes, or until it begins to scramble, add the cooked courgettes and the cherry tomatoes and then remove the pan from the heat.Sprinkle the flour onto a plate and dredge the mozzarella slices in the flour. Place four of the mozzarella slices onto a chopping board and top each slice with some of the egg mixture, ensuring that it does not go over the edge. Top with the other mozzarella slices and press together.Whisk the remaining two eggs in a bowl and sprinkle the breadcrumbs onto a plate. Dip the mozzarella sandwiches into the egg, then into the breadcrumbs; then repeat the process.Heat the remaining olive oil in a frying pan and fry the sandwiches for 1-2 minutes on each side, or until golden-brown. Remove the sandwiches from the pan and set aside to drain on kitchen paper.For the curly endive salad, whisk the olive oil and lemon juice together in a small bowl and season, to taste, with salt and freshly ground black pepper. Mix the salad dressing and salad leaves together in a large bowl.To serve, divide the salad among four serving plates and place the sandwich di mozzarella alongside. Sprinkle over the parsley and se salt flakes. For the sandwich di mozzarella, heat two tablespoons of the oil in a frying pan, add the garlic, fry for 30 seconds, then remove from the pan. (Do not let the garlic burn.) For the sandwich di mozzarella, heat two tablespoons of the oil in a frying pan, add the garlic, fry for 30 seconds, then remove from the pan. (Do not let the garlic burn.) Add the courgettes and season, to taste, with salt and freshly ground black pepper. Fry for 2-3 minutes, or until softened, then stir in the parsley. Add the courgettes and season, to taste, with salt and freshly ground black pepper. Fry for 2-3 minutes, or until softened, then stir in the parsley. Remove the courgettes from the pan and set aside to drain on kitchen paper. Remove the courgettes from the pan and set aside to drain on kitchen paper. Whisk two of the eggs, the butter and milk together in a bowl and season, to taste, with salt and freshly ground black pepper. Stir in the parmesan cheese. Whisk two of the eggs, the butter and milk together in a bowl and season, to taste, with salt and freshly ground black pepper. Stir in the parmesan cheese. Heat a frying pan and fry the egg mixture for 1-2 minutes, or until it begins to scramble, add the cooked courgettes and the cherry tomatoes and then remove the pan from the heat. Heat a frying pan and fry the egg mixture for 1-2 minutes, or until it begins to scramble, add the cooked courgettes and the cherry tomatoes and then remove the pan from the heat. Sprinkle the flour onto a plate and dredge the mozzarella slices in the flour. Place four of the mozzarella slices onto a chopping board and top each slice with some of the egg mixture, ensuring that it does not go over the edge. Top with the other mozzarella slices and press together. Sprinkle the flour onto a plate and dredge the mozzarella slices in the flour. Place four of the mozzarella slices onto a chopping board and top each slice with some of the egg mixture, ensuring that it does not go over the edge. Top with the other mozzarella slices and press together. Whisk the remaining two eggs in a bowl and sprinkle the breadcrumbs onto a plate. Dip the mozzarella sandwiches into the egg, then into the breadcrumbs; then repeat the process. Whisk the remaining two eggs in a bowl and sprinkle the breadcrumbs onto a plate. Dip the mozzarella sandwiches into the egg, then into the breadcrumbs; then repeat the process. Heat the remaining olive oil in a frying pan and fry the sandwiches for 1-2 minutes on each side, or until golden-brown. Remove the sandwiches from the pan and set aside to drain on kitchen paper. Heat the remaining olive oil in a frying pan and fry the sandwiches for 1-2 minutes on each side, or until golden-brown. Remove the sandwiches from the pan and set aside to drain on kitchen paper. For the curly endive salad, whisk the olive oil and lemon juice together in a small bowl and season, to taste, with salt and freshly ground black pepper. Mix the salad dressing and salad leaves together in a large bowl. For the curly endive salad, whisk the olive oil and lemon juice together in a small bowl and season, to taste, with salt and freshly ground black pepper. Mix the salad dressing and salad leaves together in a large bowl. To serve, divide the salad among four serving plates and place the sandwich di mozzarella alongside. Sprinkle over the parsley and se salt flakes. To serve, divide the salad among four serving plates and place the sandwich di mozzarella alongside. Sprinkle over the parsley and se salt flakes."
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} | 0191d2c508f577e7f7ea0996e715088f7b0c201b95451c636af2e26b162e04e3 | The Hairy Bikers' classic beef burger recipe
The Biker burger An average of 4.8 out of 5 stars from 17 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/classic_burgers_58632_16x9.jpg This is the perfect burger. The beauty is in its simplicity – just chuck steak and a little seasoning. 800g/1lb 12oz chuck steak, minced50g/1¾oz bone marrow, finely diceddash Worcestershire saucedash Tabasco sauceburger buns, splitflaked sea salt and freshly ground black pepper 800g/1lb 12oz chuck steak, minced 50g/1¾oz bone marrow, finely diced dash Worcestershire sauce dash Tabasco sauce burger buns, split flaked sea salt and freshly ground black pepper 100g/3½oz mayonnaise2 tbsp tomato ketchupsqueeze lemon juice1 large gherkin, finely chopped1 tsp garlic powder½ tsp chipotle paste or other hot sauce 100g/3½oz mayonnaise 2 tbsp tomato ketchup squeeze lemon juice 1 large gherkin, finely chopped 1 tsp garlic powder ½ tsp chipotle paste or other hot sauce 1–2 beef tomatoes, sliced2 large gherkins, slicedLittle Gem lettuce, leaves separated 1–2 beef tomatoes, sliced 2 large gherkins, sliced Little Gem lettuce, leaves separated Method Mix the minced beef together in a bowl with the bone marrow, Worcestershire sauce and Tabasco.Season the meat with salt and a little black pepper, then divide the mixture into 4 (or 10 if making sliders) and shape each one into a round pattie 2–2.5cm/¾–1in thick. For the burger sauce, mix together all the ingredients in a bowl.Heat a frying pan or your barbecue. When too hot to hold your hand over, add the burgers – there’s no need for oil, as some fat will render out of the meat. Cook for 4 minutes, or until the burgers are well seared and have a thick crust. Flip them and cook for another 3 minutes for rare meat, 4 minutes for medium-rare, 5 for medium and up to 6 for well done. Toast the buns, then fill with the burger sauce, tomato, lettuce and gherkin and a good dollop of the burger sauce. Mix the minced beef together in a bowl with the bone marrow, Worcestershire sauce and Tabasco. Mix the minced beef together in a bowl with the bone marrow, Worcestershire sauce and Tabasco. Season the meat with salt and a little black pepper, then divide the mixture into 4 (or 10 if making sliders) and shape each one into a round pattie 2–2.5cm/¾–1in thick. Season the meat with salt and a little black pepper, then divide the mixture into 4 (or 10 if making sliders) and shape each one into a round pattie 2–2.5cm/¾–1in thick. For the burger sauce, mix together all the ingredients in a bowl. For the burger sauce, mix together all the ingredients in a bowl. Heat a frying pan or your barbecue. When too hot to hold your hand over, add the burgers – there’s no need for oil, as some fat will render out of the meat. Cook for 4 minutes, or until the burgers are well seared and have a thick crust. Flip them and cook for another 3 minutes for rare meat, 4 minutes for medium-rare, 5 for medium and up to 6 for well done. Toast the buns, then fill with the burger sauce, tomato, lettuce and gherkin and a good dollop of the burger sauce. Heat a frying pan or your barbecue. When too hot to hold your hand over, add the burgers – there’s no need for oil, as some fat will render out of the meat. Cook for 4 minutes, or until the burgers are well seared and have a thick crust. Flip them and cook for another 3 minutes for rare meat, 4 minutes for medium-rare, 5 for medium and up to 6 for well done. Toast the buns, then fill with the burger sauce, tomato, lettuce and gherkin and a good dollop of the burger sauce. Recipe tips The bone marrow gives extra flavour and juiciness. The burger sauce is lip-smackingly good and you can serve the burgers, with bacon and/or cheese, lettuce, red onion, tomatoes, pickles and so on. If you want a cheesy topping, add it once you’ve flipped the burgers. | {
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"url": "http://www.bbc.co.uk/food/recipes/classic_burgers_58632",
"type": "HowTo",
"processing_date": "2025-09-05T00:00:00",
"delivery_version": "v1.0",
"title": "The Hairy Bikers' classic beef burger recipe",
"content": "The Biker burger An average of 4.8 out of 5 stars from 17 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/classic_burgers_58632_16x9.jpg This is the perfect burger. The beauty is in its simplicity – just chuck steak and a little seasoning. 800g/1lb 12oz chuck steak, minced50g/1¾oz bone marrow, finely diceddash Worcestershire saucedash Tabasco sauceburger buns, splitflaked sea salt and freshly ground black pepper 800g/1lb 12oz chuck steak, minced 50g/1¾oz bone marrow, finely diced dash Worcestershire sauce dash Tabasco sauce burger buns, split flaked sea salt and freshly ground black pepper 100g/3½oz mayonnaise2 tbsp tomato ketchupsqueeze lemon juice1 large gherkin, finely chopped1 tsp garlic powder½ tsp chipotle paste or other hot sauce 100g/3½oz mayonnaise 2 tbsp tomato ketchup squeeze lemon juice 1 large gherkin, finely chopped 1 tsp garlic powder ½ tsp chipotle paste or other hot sauce 1–2 beef tomatoes, sliced2 large gherkins, slicedLittle Gem lettuce, leaves separated 1–2 beef tomatoes, sliced 2 large gherkins, sliced Little Gem lettuce, leaves separated Method Mix the minced beef together in a bowl with the bone marrow, Worcestershire sauce and Tabasco.Season the meat with salt and a little black pepper, then divide the mixture into 4 (or 10 if making sliders) and shape each one into a round pattie 2–2.5cm/¾–1in thick. For the burger sauce, mix together all the ingredients in a bowl.Heat a frying pan or your barbecue. When too hot to hold your hand over, add the burgers – there’s no need for oil, as some fat will render out of the meat. Cook for 4 minutes, or until the burgers are well seared and have a thick crust. Flip them and cook for another 3 minutes for rare meat, 4 minutes for medium-rare, 5 for medium and up to 6 for well done. Toast the buns, then fill with the burger sauce, tomato, lettuce and gherkin and a good dollop of the burger sauce. Mix the minced beef together in a bowl with the bone marrow, Worcestershire sauce and Tabasco. Mix the minced beef together in a bowl with the bone marrow, Worcestershire sauce and Tabasco. Season the meat with salt and a little black pepper, then divide the mixture into 4 (or 10 if making sliders) and shape each one into a round pattie 2–2.5cm/¾–1in thick. Season the meat with salt and a little black pepper, then divide the mixture into 4 (or 10 if making sliders) and shape each one into a round pattie 2–2.5cm/¾–1in thick. For the burger sauce, mix together all the ingredients in a bowl. For the burger sauce, mix together all the ingredients in a bowl. Heat a frying pan or your barbecue. When too hot to hold your hand over, add the burgers – there’s no need for oil, as some fat will render out of the meat. Cook for 4 minutes, or until the burgers are well seared and have a thick crust. Flip them and cook for another 3 minutes for rare meat, 4 minutes for medium-rare, 5 for medium and up to 6 for well done. Toast the buns, then fill with the burger sauce, tomato, lettuce and gherkin and a good dollop of the burger sauce. Heat a frying pan or your barbecue. When too hot to hold your hand over, add the burgers – there’s no need for oil, as some fat will render out of the meat. Cook for 4 minutes, or until the burgers are well seared and have a thick crust. Flip them and cook for another 3 minutes for rare meat, 4 minutes for medium-rare, 5 for medium and up to 6 for well done. Toast the buns, then fill with the burger sauce, tomato, lettuce and gherkin and a good dollop of the burger sauce. Recipe tips The bone marrow gives extra flavour and juiciness. The burger sauce is lip-smackingly good and you can serve the burgers, with bacon and/or cheese, lettuce, red onion, tomatoes, pickles and so on. If you want a cheesy topping, add it once you’ve flipped the burgers."
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} | 054d5aba43cddc41ce9a2709092f7622bde3699132c061c522f904b16f691f32 | Lardy cakes recipe
An average of 5.0 out of 5 stars from 1 rating These traditional tea cakes are very rich and loaded with dried fruit and cinnamon. Not for those on a diet, though! 170ml/6fl oz milk40g/1½oz unsalted butter, cubed plus extra for greasing tin340g/12oz strong bread flour1 tsp salt2 tbsp caster sugar, plus extra for dusting tin9g/¼oz dried yeast1 free-range egg 170ml/6fl oz milk 40g/1½oz unsalted butter, cubed plus extra for greasing tin 340g/12oz strong bread flour 1 tsp salt 2 tbsp caster sugar, plus extra for dusting tin 9g/¼oz dried yeast 1 free-range egg 200g/7oz caster sugar, plus extra for sprinkling on the cakes after baking250g/9oz lard, cubedground cinnamon, to taste150g/5½oz mixed dried fruit (currants, raisins, sultanas), soaked in a little water 200g/7oz caster sugar, plus extra for sprinkling on the cakes after baking 250g/9oz lard, cubed ground cinnamon, to taste 150g/5½oz mixed dried fruit (currants, raisins, sultanas), soaked in a little water Method Heat the milk with the butter until the butter has melted. Remove from heat and let it cool to 45C/113F. Meanwhile mix the flour, salt, sugar and yeast in a mixing bowl for a freestanding mixer. Beat the egg into the milk, then pour the liquid gradually into the flour mixture and mix into a dough that is not too sticky - you might not need all the liquid. Knead the dough in a freestanding mixer with a dough hook for five minutes.Cover the dough with cling film and set aside to rise until double in size (about one hour).Meanwhile for the lard and sugar mix, combine the sugar and cubed lard to form a soft paste. Add ground cinnamon to taste. Preheat the oven to 200C/400F/Gas 6. Line two baking trays with baking parchment. Line 10 chefs rings, 8cm/3¼in diameter, with parchment paper, then butter and sugar the paper and set aside.Cut the dough into 10 equal pieces, weighing them to ensure they are the same size. Roll each piece into a ball with your hands, then roll out out each ball into a 14cm/6in circle. Brush some of the lard and sugar paste on the top. Fold an edge of the circle to the centre, rotate and repeat so that a small hexagon is formed. Roll out to a 14cm/6in circle again. Repeat for all 10 and set them aside to rest for 10 minutes. Once rested, brush on more lard and sugar mix and sprinkle on the dried fruit. Repeat the folding into a hexagon procedure. Place each hexagon into a chef ring on the baking tray, with the folded sides facing up. Cover in cling film and set aside to rest until double in size (about 40 minutes).Brush the lardy cakes with milk and place in the hottest part of the oven. Bake for 20 minutes or until golden-brown.Remove from oven and rest them in the tin for 15 minutes. Turn out the lardy cakes and sprinkle a mix of half sugar, half ground cinnamon on top of the lardy cakes. Heat the milk with the butter until the butter has melted. Remove from heat and let it cool to 45C/113F. Meanwhile mix the flour, salt, sugar and yeast in a mixing bowl for a freestanding mixer. Heat the milk with the butter until the butter has melted. Remove from heat and let it cool to 45C/113F. Meanwhile mix the flour, salt, sugar and yeast in a mixing bowl for a freestanding mixer. Beat the egg into the milk, then pour the liquid gradually into the flour mixture and mix into a dough that is not too sticky - you might not need all the liquid. Knead the dough in a freestanding mixer with a dough hook for five minutes. Beat the egg into the milk, then pour the liquid gradually into the flour mixture and mix into a dough that is not too sticky - you might not need all the liquid. Knead the dough in a freestanding mixer with a dough hook for five minutes. Cover the dough with cling film and set aside to rise until double in size (about one hour). Cover the dough with cling film and set aside to rise until double in size (about one hour). Meanwhile for the lard and sugar mix, combine the sugar and cubed lard to form a soft paste. Add ground cinnamon to taste. Meanwhile for the lard and sugar mix, combine the sugar and cubed lard to form a soft paste. Add ground cinnamon to taste. Preheat the oven to 200C/400F/Gas 6. Line two baking trays with baking parchment. Line 10 chefs rings, 8cm/3¼in diameter, with parchment paper, then butter and sugar the paper and set aside. Preheat the oven to 200C/400F/Gas 6. Line two baking trays with baking parchment. Line 10 chefs rings, 8cm/3¼in diameter, with parchment paper, then butter and sugar the paper and set aside. Cut the dough into 10 equal pieces, weighing them to ensure they are the same size. Roll each piece into a ball with your hands, then roll out out each ball into a 14cm/6in circle. Brush some of the lard and sugar paste on the top. Fold an edge of the circle to the centre, rotate and repeat so that a small hexagon is formed. Roll out to a 14cm/6in circle again. Repeat for all 10 and set them aside to rest for 10 minutes. Once rested, brush on more lard and sugar mix and sprinkle on the dried fruit. Repeat the folding into a hexagon procedure. Place each hexagon into a chef ring on the baking tray, with the folded sides facing up. Cover in cling film and set aside to rest until double in size (about 40 minutes). Cut the dough into 10 equal pieces, weighing them to ensure they are the same size. Roll each piece into a ball with your hands, then roll out out each ball into a 14cm/6in circle. Brush some of the lard and sugar paste on the top. Fold an edge of the circle to the centre, rotate and repeat so that a small hexagon is formed. Roll out to a 14cm/6in circle again. Repeat for all 10 and set them aside to rest for 10 minutes. Once rested, brush on more lard and sugar mix and sprinkle on the dried fruit. Repeat the folding into a hexagon procedure. Place each hexagon into a chef ring on the baking tray, with the folded sides facing up. Cover in cling film and set aside to rest until double in size (about 40 minutes). Brush the lardy cakes with milk and place in the hottest part of the oven. Bake for 20 minutes or until golden-brown. Brush the lardy cakes with milk and place in the hottest part of the oven. Bake for 20 minutes or until golden-brown. Remove from oven and rest them in the tin for 15 minutes. Turn out the lardy cakes and sprinkle a mix of half sugar, half ground cinnamon on top of the lardy cakes. Remove from oven and rest them in the tin for 15 minutes. Turn out the lardy cakes and sprinkle a mix of half sugar, half ground cinnamon on top of the lardy cakes. | {
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"processing_date": "2025-09-05T00:00:00",
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"title": "Lardy cakes recipe",
"content": "An average of 5.0 out of 5 stars from 1 rating These traditional tea cakes are very rich and loaded with dried fruit and cinnamon. Not for those on a diet, though! 170ml/6fl oz milk40g/1½oz unsalted butter, cubed plus extra for greasing tin340g/12oz strong bread flour1 tsp salt2 tbsp caster sugar, plus extra for dusting tin9g/¼oz dried yeast1 free-range egg 170ml/6fl oz milk 40g/1½oz unsalted butter, cubed plus extra for greasing tin 340g/12oz strong bread flour 1 tsp salt 2 tbsp caster sugar, plus extra for dusting tin 9g/¼oz dried yeast 1 free-range egg 200g/7oz caster sugar, plus extra for sprinkling on the cakes after baking250g/9oz lard, cubedground cinnamon, to taste150g/5½oz mixed dried fruit (currants, raisins, sultanas), soaked in a little water 200g/7oz caster sugar, plus extra for sprinkling on the cakes after baking 250g/9oz lard, cubed ground cinnamon, to taste 150g/5½oz mixed dried fruit (currants, raisins, sultanas), soaked in a little water Method Heat the milk with the butter until the butter has melted. Remove from heat and let it cool to 45C/113F. Meanwhile mix the flour, salt, sugar and yeast in a mixing bowl for a freestanding mixer. Beat the egg into the milk, then pour the liquid gradually into the flour mixture and mix into a dough that is not too sticky - you might not need all the liquid. Knead the dough in a freestanding mixer with a dough hook for five minutes.Cover the dough with cling film and set aside to rise until double in size (about one hour).Meanwhile for the lard and sugar mix, combine the sugar and cubed lard to form a soft paste. Add ground cinnamon to taste. Preheat the oven to 200C/400F/Gas 6. Line two baking trays with baking parchment. Line 10 chefs rings, 8cm/3¼in diameter, with parchment paper, then butter and sugar the paper and set aside.Cut the dough into 10 equal pieces, weighing them to ensure they are the same size. Roll each piece into a ball with your hands, then roll out out each ball into a 14cm/6in circle. Brush some of the lard and sugar paste on the top. Fold an edge of the circle to the centre, rotate and repeat so that a small hexagon is formed. Roll out to a 14cm/6in circle again. Repeat for all 10 and set them aside to rest for 10 minutes. Once rested, brush on more lard and sugar mix and sprinkle on the dried fruit. Repeat the folding into a hexagon procedure. Place each hexagon into a chef ring on the baking tray, with the folded sides facing up. Cover in cling film and set aside to rest until double in size (about 40 minutes).Brush the lardy cakes with milk and place in the hottest part of the oven. Bake for 20 minutes or until golden-brown.Remove from oven and rest them in the tin for 15 minutes. Turn out the lardy cakes and sprinkle a mix of half sugar, half ground cinnamon on top of the lardy cakes. Heat the milk with the butter until the butter has melted. Remove from heat and let it cool to 45C/113F. Meanwhile mix the flour, salt, sugar and yeast in a mixing bowl for a freestanding mixer. Heat the milk with the butter until the butter has melted. Remove from heat and let it cool to 45C/113F. Meanwhile mix the flour, salt, sugar and yeast in a mixing bowl for a freestanding mixer. Beat the egg into the milk, then pour the liquid gradually into the flour mixture and mix into a dough that is not too sticky - you might not need all the liquid. Knead the dough in a freestanding mixer with a dough hook for five minutes. Beat the egg into the milk, then pour the liquid gradually into the flour mixture and mix into a dough that is not too sticky - you might not need all the liquid. Knead the dough in a freestanding mixer with a dough hook for five minutes. Cover the dough with cling film and set aside to rise until double in size (about one hour). Cover the dough with cling film and set aside to rise until double in size (about one hour). Meanwhile for the lard and sugar mix, combine the sugar and cubed lard to form a soft paste. Add ground cinnamon to taste. Meanwhile for the lard and sugar mix, combine the sugar and cubed lard to form a soft paste. Add ground cinnamon to taste. Preheat the oven to 200C/400F/Gas 6. Line two baking trays with baking parchment. Line 10 chefs rings, 8cm/3¼in diameter, with parchment paper, then butter and sugar the paper and set aside. Preheat the oven to 200C/400F/Gas 6. Line two baking trays with baking parchment. Line 10 chefs rings, 8cm/3¼in diameter, with parchment paper, then butter and sugar the paper and set aside. Cut the dough into 10 equal pieces, weighing them to ensure they are the same size. Roll each piece into a ball with your hands, then roll out out each ball into a 14cm/6in circle. Brush some of the lard and sugar paste on the top. Fold an edge of the circle to the centre, rotate and repeat so that a small hexagon is formed. Roll out to a 14cm/6in circle again. Repeat for all 10 and set them aside to rest for 10 minutes. Once rested, brush on more lard and sugar mix and sprinkle on the dried fruit. Repeat the folding into a hexagon procedure. Place each hexagon into a chef ring on the baking tray, with the folded sides facing up. Cover in cling film and set aside to rest until double in size (about 40 minutes). Cut the dough into 10 equal pieces, weighing them to ensure they are the same size. Roll each piece into a ball with your hands, then roll out out each ball into a 14cm/6in circle. Brush some of the lard and sugar paste on the top. Fold an edge of the circle to the centre, rotate and repeat so that a small hexagon is formed. Roll out to a 14cm/6in circle again. Repeat for all 10 and set them aside to rest for 10 minutes. Once rested, brush on more lard and sugar mix and sprinkle on the dried fruit. Repeat the folding into a hexagon procedure. Place each hexagon into a chef ring on the baking tray, with the folded sides facing up. Cover in cling film and set aside to rest until double in size (about 40 minutes). Brush the lardy cakes with milk and place in the hottest part of the oven. Bake for 20 minutes or until golden-brown. Brush the lardy cakes with milk and place in the hottest part of the oven. Bake for 20 minutes or until golden-brown. Remove from oven and rest them in the tin for 15 minutes. Turn out the lardy cakes and sprinkle a mix of half sugar, half ground cinnamon on top of the lardy cakes. Remove from oven and rest them in the tin for 15 minutes. Turn out the lardy cakes and sprinkle a mix of half sugar, half ground cinnamon on top of the lardy cakes."
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} | 517599228ae54346e4f91a8d0287520e9b3258dee27c537c6f14bad8937c5c03 | Weeping tiger fillet steak with noodles recipe
An average of 4.2 out of 5 stars from 9 ratings Fillet steak stands up to the powerful but perfectly balanced Thai flavours in this simple, impressive dish. 3 tbsp Thai fish sauce1 tbsp dark soy sauce2 tsp dark brown soft sugar2 garlic cloves, crushed¼ tsp ground coriander¼ tsp ground black pepper2 x 175g/6oz fillet steaksgroundnut oil, for cooking 3 tbsp Thai fish sauce 1 tbsp dark soy sauce 2 tsp dark brown soft sugar 2 garlic cloves, crushed ¼ tsp ground coriander ¼ tsp ground black pepper 2 x 175g/6oz fillet steaks groundnut oil, for cooking 2 tbsp rice wine vinegar1 tablespoon lime juice2 tsp Thai fish sauce2 tsp light brown soft sugar1 tbsp chopped fresh coriander1 tsp tamarind paste1 red chilli, finely chopped 2 tbsp rice wine vinegar 1 tablespoon lime juice 2 tsp Thai fish sauce 2 tsp light brown soft sugar 1 tbsp chopped fresh coriander 1 tsp tamarind paste 1 red chilli, finely chopped 150g/5½oz dried egg noodles2 tbsp sesame oil1 tbsp groundnut oil1 tbsp chopped red chilli150g/5½oz cooked shrimps1 tbsp chopped fresh coriander2 spring onions, thinly sliced1 tbsp light soy saucepinch sea saltpinch ground ginger 150g/5½oz dried egg noodles 2 tbsp sesame oil 1 tbsp groundnut oil 1 tbsp chopped red chilli 150g/5½oz cooked shrimps 1 tbsp chopped fresh coriander 2 spring onions, thinly sliced 1 tbsp light soy sauce pinch sea salt pinch ground ginger Method Mix all the steak ingredients except the meat and oil together in a bowl until the sugar has dissolved.Place the steak in a sealable bag, add the marinade and gently massage it into the meat. Seal the bag with no air inside it and leave to marinate in the fridge for 6–8 hours. To make the dressing, warm the vinegar, lime juice and fish sauce in a small saucepan over a low heat. Add the sugar and stir until dissolved, then stir in the coriander, tamarind paste and red chilli. Half an hour before cooking, remove the steak from the bag and pat it dry with kitchen paper. Place a griddle pan over a high heat and carefully rub it with groundnut oil using kitchen paper. Cook the steak for 2 minutes on each side, then turn it and cook for another minute, or until browned. Remove it from the pan and leave it to rest for 10 minutes. Meanwhile, cook the noodles in a saucepan of boiling water for 2 minutes, then drain and set aside. Heat the sesame and groundnut oils in a large frying pan over a medium heat. Add the chilli and shrimps and cook for 3–4 minutes. Add the noodles, coriander and spring onions and stir in the soy sauce. Season with salt and ginger.To serve, place a twist of noodles on the plate. Slice the steak thinly and place it next to the noodles. Spoon some of the dressing over the noodles and serve. Mix all the steak ingredients except the meat and oil together in a bowl until the sugar has dissolved. Mix all the steak ingredients except the meat and oil together in a bowl until the sugar has dissolved. Place the steak in a sealable bag, add the marinade and gently massage it into the meat. Seal the bag with no air inside it and leave to marinate in the fridge for 6–8 hours. Place the steak in a sealable bag, add the marinade and gently massage it into the meat. Seal the bag with no air inside it and leave to marinate in the fridge for 6–8 hours. To make the dressing, warm the vinegar, lime juice and fish sauce in a small saucepan over a low heat. Add the sugar and stir until dissolved, then stir in the coriander, tamarind paste and red chilli. To make the dressing, warm the vinegar, lime juice and fish sauce in a small saucepan over a low heat. Add the sugar and stir until dissolved, then stir in the coriander, tamarind paste and red chilli. Half an hour before cooking, remove the steak from the bag and pat it dry with kitchen paper. Half an hour before cooking, remove the steak from the bag and pat it dry with kitchen paper. Place a griddle pan over a high heat and carefully rub it with groundnut oil using kitchen paper. Cook the steak for 2 minutes on each side, then turn it and cook for another minute, or until browned. Remove it from the pan and leave it to rest for 10 minutes. Place a griddle pan over a high heat and carefully rub it with groundnut oil using kitchen paper. Cook the steak for 2 minutes on each side, then turn it and cook for another minute, or until browned. Remove it from the pan and leave it to rest for 10 minutes. Meanwhile, cook the noodles in a saucepan of boiling water for 2 minutes, then drain and set aside. Heat the sesame and groundnut oils in a large frying pan over a medium heat. Add the chilli and shrimps and cook for 3–4 minutes. Add the noodles, coriander and spring onions and stir in the soy sauce. Season with salt and ginger. Meanwhile, cook the noodles in a saucepan of boiling water for 2 minutes, then drain and set aside. Heat the sesame and groundnut oils in a large frying pan over a medium heat. Add the chilli and shrimps and cook for 3–4 minutes. Add the noodles, coriander and spring onions and stir in the soy sauce. Season with salt and ginger. To serve, place a twist of noodles on the plate. Slice the steak thinly and place it next to the noodles. Spoon some of the dressing over the noodles and serve. To serve, place a twist of noodles on the plate. Slice the steak thinly and place it next to the noodles. Spoon some of the dressing over the noodles and serve. | {
"data_info": {
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"url": "https://www.bbc.co.uk/food/recipes/weeping_tiger_fillet_47152",
"type": "HowTo",
"processing_date": "2025-09-05T00:00:00",
"delivery_version": "v1.0",
"title": "Weeping tiger fillet steak with noodles recipe",
"content": "An average of 4.2 out of 5 stars from 9 ratings Fillet steak stands up to the powerful but perfectly balanced Thai flavours in this simple, impressive dish. 3 tbsp Thai fish sauce1 tbsp dark soy sauce2 tsp dark brown soft sugar2 garlic cloves, crushed¼ tsp ground coriander¼ tsp ground black pepper2 x 175g/6oz fillet steaksgroundnut oil, for cooking 3 tbsp Thai fish sauce 1 tbsp dark soy sauce 2 tsp dark brown soft sugar 2 garlic cloves, crushed ¼ tsp ground coriander ¼ tsp ground black pepper 2 x 175g/6oz fillet steaks groundnut oil, for cooking 2 tbsp rice wine vinegar1 tablespoon lime juice2 tsp Thai fish sauce2 tsp light brown soft sugar1 tbsp chopped fresh coriander1 tsp tamarind paste1 red chilli, finely chopped 2 tbsp rice wine vinegar 1 tablespoon lime juice 2 tsp Thai fish sauce 2 tsp light brown soft sugar 1 tbsp chopped fresh coriander 1 tsp tamarind paste 1 red chilli, finely chopped 150g/5½oz dried egg noodles2 tbsp sesame oil1 tbsp groundnut oil1 tbsp chopped red chilli150g/5½oz cooked shrimps1 tbsp chopped fresh coriander2 spring onions, thinly sliced1 tbsp light soy saucepinch sea saltpinch ground ginger 150g/5½oz dried egg noodles 2 tbsp sesame oil 1 tbsp groundnut oil 1 tbsp chopped red chilli 150g/5½oz cooked shrimps 1 tbsp chopped fresh coriander 2 spring onions, thinly sliced 1 tbsp light soy sauce pinch sea salt pinch ground ginger Method Mix all the steak ingredients except the meat and oil together in a bowl until the sugar has dissolved.Place the steak in a sealable bag, add the marinade and gently massage it into the meat. Seal the bag with no air inside it and leave to marinate in the fridge for 6–8 hours. To make the dressing, warm the vinegar, lime juice and fish sauce in a small saucepan over a low heat. Add the sugar and stir until dissolved, then stir in the coriander, tamarind paste and red chilli. Half an hour before cooking, remove the steak from the bag and pat it dry with kitchen paper. Place a griddle pan over a high heat and carefully rub it with groundnut oil using kitchen paper. Cook the steak for 2 minutes on each side, then turn it and cook for another minute, or until browned. Remove it from the pan and leave it to rest for 10 minutes. Meanwhile, cook the noodles in a saucepan of boiling water for 2 minutes, then drain and set aside. Heat the sesame and groundnut oils in a large frying pan over a medium heat. Add the chilli and shrimps and cook for 3–4 minutes. Add the noodles, coriander and spring onions and stir in the soy sauce. Season with salt and ginger.To serve, place a twist of noodles on the plate. Slice the steak thinly and place it next to the noodles. Spoon some of the dressing over the noodles and serve. Mix all the steak ingredients except the meat and oil together in a bowl until the sugar has dissolved. Mix all the steak ingredients except the meat and oil together in a bowl until the sugar has dissolved. Place the steak in a sealable bag, add the marinade and gently massage it into the meat. Seal the bag with no air inside it and leave to marinate in the fridge for 6–8 hours. Place the steak in a sealable bag, add the marinade and gently massage it into the meat. Seal the bag with no air inside it and leave to marinate in the fridge for 6–8 hours. To make the dressing, warm the vinegar, lime juice and fish sauce in a small saucepan over a low heat. Add the sugar and stir until dissolved, then stir in the coriander, tamarind paste and red chilli. To make the dressing, warm the vinegar, lime juice and fish sauce in a small saucepan over a low heat. Add the sugar and stir until dissolved, then stir in the coriander, tamarind paste and red chilli. Half an hour before cooking, remove the steak from the bag and pat it dry with kitchen paper. Half an hour before cooking, remove the steak from the bag and pat it dry with kitchen paper. Place a griddle pan over a high heat and carefully rub it with groundnut oil using kitchen paper. Cook the steak for 2 minutes on each side, then turn it and cook for another minute, or until browned. Remove it from the pan and leave it to rest for 10 minutes. Place a griddle pan over a high heat and carefully rub it with groundnut oil using kitchen paper. Cook the steak for 2 minutes on each side, then turn it and cook for another minute, or until browned. Remove it from the pan and leave it to rest for 10 minutes. Meanwhile, cook the noodles in a saucepan of boiling water for 2 minutes, then drain and set aside. Heat the sesame and groundnut oils in a large frying pan over a medium heat. Add the chilli and shrimps and cook for 3–4 minutes. Add the noodles, coriander and spring onions and stir in the soy sauce. Season with salt and ginger. Meanwhile, cook the noodles in a saucepan of boiling water for 2 minutes, then drain and set aside. Heat the sesame and groundnut oils in a large frying pan over a medium heat. Add the chilli and shrimps and cook for 3–4 minutes. Add the noodles, coriander and spring onions and stir in the soy sauce. Season with salt and ginger. To serve, place a twist of noodles on the plate. Slice the steak thinly and place it next to the noodles. Spoon some of the dressing over the noodles and serve. To serve, place a twist of noodles on the plate. Slice the steak thinly and place it next to the noodles. Spoon some of the dressing over the noodles and serve."
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"subdomain": "Recipes"
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"$oid": "68badb1ceb3bdbfd0cc01dc1"
} | 73d2b9e9d6cec9bc46869abd3361953fd2be026e03fd760d8ddae7d5ef0b6622 | Ginger scallops with Chinese greens chiu chow noodles in sesame sauce recipe
An average of 3.0 out of 5 stars from 2 ratings Wonderful ginger, spring onion and soy flavour this fast stir-fry packed with delicious scallops and greens, served with noodles and a simple sesame sauce. 1 tbsp groundnut oil1½ tbsp finely chopped fresh ginger1 tbsp finely chopped garlic2 tbsp finely chopped spring onions450g/1lb scallops, including the roes1 tbsp Shaoxing rice wine or dry sherry2 tsp light soy sauce1 tsp sugar½ tsp salt½ tsp freshly ground white pepper2 tbsp garlic, thinly sliced700g/1½lb Chinese greens, such as Chinese flowering cabbage or bok choi, cut into 7.5cm/3in pieces2 tsp sesame oil 1 tbsp groundnut oil 1½ tbsp finely chopped fresh ginger 1 tbsp finely chopped garlic 2 tbsp finely chopped spring onions 450g/1lb scallops, including the roes 1 tbsp Shaoxing rice wine or dry sherry 2 tsp light soy sauce 1 tsp sugar ½ tsp salt ½ tsp freshly ground white pepper 2 tbsp garlic, thinly sliced 700g/1½lb Chinese greens, such as Chinese flowering cabbage or bok choi, cut into 7.5cm/3in pieces 2 tsp sesame oil 225g/8oz dried e-fu noodles or dried egg noodles2 tbsp sesame oil 225g/8oz dried e-fu noodles or dried egg noodles 2 tbsp sesame oil 4 tbsp sesame paste or peanut butter1 tbsp dark soy sauce2 tbsp light soy sauce2 tsp sugar225ml/8fl oz chicken stock½ tsp saltfreshly ground white pepper, to taste 4 tbsp sesame paste or peanut butter 1 tbsp dark soy sauce 2 tbsp light soy sauce 2 tsp sugar 225ml/8fl oz chicken stock ½ tsp salt freshly ground white pepper, to taste Method For the ginger scallops with Chinese greens, heat a wok or large frying-pan over high heat until it is hot. Add the oil, and when it is very hot and slightly smoking, add the ginger, garlic and spring onions and stir-fry for 10 seconds. Immediately add the scallops and stir-fry them for 1 minute. Add the rice wine, soy sauce, sugar, salt, and pepper. Continue to stir-fry for 2 minutes, remove the scallops from the wok with any sauce and set aside.For the chiu chow noodles, in a large pot of boiling salted water, blanch the noodles for 2 minutes or until they are barely soft. Drain well and toss immediately with sesame oil and arrange on a serving platter.Mix all the sesame sauce ingredients together in a small pot and bring to a simmer. Allow the sauce to cool slightly and toss with the noodles. Serve at once.To finish the scallops, wipe the wok clean, add the groundnut oil and heat over high heat. When it is very hot and slightly smoking, add the sliced garlic and stir-fry for 10 seconds. Add the Chinese greens and stir-fry for 3 minutes or until the greens have wilted a little. Return the scallops to the wok and continue to stir-fry for 3 minutes. Now add the sesame oil and stir-fry for another minute. Serve at once. For the ginger scallops with Chinese greens, heat a wok or large frying-pan over high heat until it is hot. Add the oil, and when it is very hot and slightly smoking, add the ginger, garlic and spring onions and stir-fry for 10 seconds. Immediately add the scallops and stir-fry them for 1 minute. For the ginger scallops with Chinese greens, heat a wok or large frying-pan over high heat until it is hot. Add the oil, and when it is very hot and slightly smoking, add the ginger, garlic and spring onions and stir-fry for 10 seconds. Immediately add the scallops and stir-fry them for 1 minute. Add the rice wine, soy sauce, sugar, salt, and pepper. Continue to stir-fry for 2 minutes, remove the scallops from the wok with any sauce and set aside. Add the rice wine, soy sauce, sugar, salt, and pepper. Continue to stir-fry for 2 minutes, remove the scallops from the wok with any sauce and set aside. For the chiu chow noodles, in a large pot of boiling salted water, blanch the noodles for 2 minutes or until they are barely soft. Drain well and toss immediately with sesame oil and arrange on a serving platter. For the chiu chow noodles, in a large pot of boiling salted water, blanch the noodles for 2 minutes or until they are barely soft. Drain well and toss immediately with sesame oil and arrange on a serving platter. Mix all the sesame sauce ingredients together in a small pot and bring to a simmer. Allow the sauce to cool slightly and toss with the noodles. Serve at once. Mix all the sesame sauce ingredients together in a small pot and bring to a simmer. Allow the sauce to cool slightly and toss with the noodles. Serve at once. To finish the scallops, wipe the wok clean, add the groundnut oil and heat over high heat. When it is very hot and slightly smoking, add the sliced garlic and stir-fry for 10 seconds. Add the Chinese greens and stir-fry for 3 minutes or until the greens have wilted a little. To finish the scallops, wipe the wok clean, add the groundnut oil and heat over high heat. When it is very hot and slightly smoking, add the sliced garlic and stir-fry for 10 seconds. Add the Chinese greens and stir-fry for 3 minutes or until the greens have wilted a little. Return the scallops to the wok and continue to stir-fry for 3 minutes. Now add the sesame oil and stir-fry for another minute. Serve at once. Return the scallops to the wok and continue to stir-fry for 3 minutes. Now add the sesame oil and stir-fry for another minute. Serve at once. | {
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"url": "https://www.bbc.co.uk/food/recipes/ginger_scallops_with_31234",
"type": "HowTo",
"processing_date": "2025-09-05T00:00:00",
"delivery_version": "v1.0",
"title": "Ginger scallops with Chinese greens chiu chow noodles in sesame sauce recipe",
"content": "An average of 3.0 out of 5 stars from 2 ratings Wonderful ginger, spring onion and soy flavour this fast stir-fry packed with delicious scallops and greens, served with noodles and a simple sesame sauce. 1 tbsp groundnut oil1½ tbsp finely chopped fresh ginger1 tbsp finely chopped garlic2 tbsp finely chopped spring onions450g/1lb scallops, including the roes1 tbsp Shaoxing rice wine or dry sherry2 tsp light soy sauce1 tsp sugar½ tsp salt½ tsp freshly ground white pepper2 tbsp garlic, thinly sliced700g/1½lb Chinese greens, such as Chinese flowering cabbage or bok choi, cut into 7.5cm/3in pieces2 tsp sesame oil 1 tbsp groundnut oil 1½ tbsp finely chopped fresh ginger 1 tbsp finely chopped garlic 2 tbsp finely chopped spring onions 450g/1lb scallops, including the roes 1 tbsp Shaoxing rice wine or dry sherry 2 tsp light soy sauce 1 tsp sugar ½ tsp salt ½ tsp freshly ground white pepper 2 tbsp garlic, thinly sliced 700g/1½lb Chinese greens, such as Chinese flowering cabbage or bok choi, cut into 7.5cm/3in pieces 2 tsp sesame oil 225g/8oz dried e-fu noodles or dried egg noodles2 tbsp sesame oil 225g/8oz dried e-fu noodles or dried egg noodles 2 tbsp sesame oil 4 tbsp sesame paste or peanut butter1 tbsp dark soy sauce2 tbsp light soy sauce2 tsp sugar225ml/8fl oz chicken stock½ tsp saltfreshly ground white pepper, to taste 4 tbsp sesame paste or peanut butter 1 tbsp dark soy sauce 2 tbsp light soy sauce 2 tsp sugar 225ml/8fl oz chicken stock ½ tsp salt freshly ground white pepper, to taste Method For the ginger scallops with Chinese greens, heat a wok or large frying-pan over high heat until it is hot. Add the oil, and when it is very hot and slightly smoking, add the ginger, garlic and spring onions and stir-fry for 10 seconds. Immediately add the scallops and stir-fry them for 1 minute. Add the rice wine, soy sauce, sugar, salt, and pepper. Continue to stir-fry for 2 minutes, remove the scallops from the wok with any sauce and set aside.For the chiu chow noodles, in a large pot of boiling salted water, blanch the noodles for 2 minutes or until they are barely soft. Drain well and toss immediately with sesame oil and arrange on a serving platter.Mix all the sesame sauce ingredients together in a small pot and bring to a simmer. Allow the sauce to cool slightly and toss with the noodles. Serve at once.To finish the scallops, wipe the wok clean, add the groundnut oil and heat over high heat. When it is very hot and slightly smoking, add the sliced garlic and stir-fry for 10 seconds. Add the Chinese greens and stir-fry for 3 minutes or until the greens have wilted a little. Return the scallops to the wok and continue to stir-fry for 3 minutes. Now add the sesame oil and stir-fry for another minute. Serve at once. For the ginger scallops with Chinese greens, heat a wok or large frying-pan over high heat until it is hot. Add the oil, and when it is very hot and slightly smoking, add the ginger, garlic and spring onions and stir-fry for 10 seconds. Immediately add the scallops and stir-fry them for 1 minute. For the ginger scallops with Chinese greens, heat a wok or large frying-pan over high heat until it is hot. Add the oil, and when it is very hot and slightly smoking, add the ginger, garlic and spring onions and stir-fry for 10 seconds. Immediately add the scallops and stir-fry them for 1 minute. Add the rice wine, soy sauce, sugar, salt, and pepper. Continue to stir-fry for 2 minutes, remove the scallops from the wok with any sauce and set aside. Add the rice wine, soy sauce, sugar, salt, and pepper. Continue to stir-fry for 2 minutes, remove the scallops from the wok with any sauce and set aside. For the chiu chow noodles, in a large pot of boiling salted water, blanch the noodles for 2 minutes or until they are barely soft. Drain well and toss immediately with sesame oil and arrange on a serving platter. For the chiu chow noodles, in a large pot of boiling salted water, blanch the noodles for 2 minutes or until they are barely soft. Drain well and toss immediately with sesame oil and arrange on a serving platter. Mix all the sesame sauce ingredients together in a small pot and bring to a simmer. Allow the sauce to cool slightly and toss with the noodles. Serve at once. Mix all the sesame sauce ingredients together in a small pot and bring to a simmer. Allow the sauce to cool slightly and toss with the noodles. Serve at once. To finish the scallops, wipe the wok clean, add the groundnut oil and heat over high heat. When it is very hot and slightly smoking, add the sliced garlic and stir-fry for 10 seconds. Add the Chinese greens and stir-fry for 3 minutes or until the greens have wilted a little. To finish the scallops, wipe the wok clean, add the groundnut oil and heat over high heat. When it is very hot and slightly smoking, add the sliced garlic and stir-fry for 10 seconds. Add the Chinese greens and stir-fry for 3 minutes or until the greens have wilted a little. Return the scallops to the wok and continue to stir-fry for 3 minutes. Now add the sesame oil and stir-fry for another minute. Serve at once. Return the scallops to the wok and continue to stir-fry for 3 minutes. Now add the sesame oil and stir-fry for another minute. Serve at once."
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"$oid": "68badb1ceb3bdbfd0cc01dc2"
} | 8f907dc6ae2ae6de64b8fca206be785b232efb2d6b4ba3d0caba29c73b281c3f | Chilli beef with spicy noodles recipe
For the chilli beef, heat the oil in a deep heavy-based frying pan until a breadcrumb sizzles and turns brown when dropped into it. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Alternatively, heat a deep fat fryer to 190C.In a bowl, coat the beef strips in the two tablespoons of vegetable oil.Heat a frying pan until hot, add the Sichuan peppercorns and dry fry for one minute, or until fragrant. Transfer to a pestle and mortar and crush until coarsely ground, then add the orange zest and crush again until well combined.In a bowl, mix together the salt, rice flour and Sichuan pepper and orange zest mixture until well combined.Add the beef strips and mix well to coat them in the mixture. Discard the remaining flour and Sichuan pepper mixture.Carefully lower the coated beef strips into the hot oil in batches and fry for 2-3 minutes, or until crisp and golden-brown. Remove from the pan using a slotted spoon and set aside to drain on kitchen paper. Repeat the process with the remaining beef strips.Carefully lower the carrot strips into the hot oil and fry for 1-2 minutes, or until just softened (they should float to the surface of the oil when ready). Remove from the pan using a slotted spoon and set aside to drain on kitchen paper. Repeat the process with the remaining carrot strips.For the sauce, heat a non-reactive frying pan over a medium heat. When the pan is hot, add the rice wine vinegar, sugar and soy sauce and bring the mixture to the boil.Add the chillies, chilli flakes and grated ginger and cook for 2-3 minutes, or until the mixture is sticky and has thickened.Add the fried beef and carrot strips and cook for 1-2 minutes, stirring well to combine.Meanwhile, for the noodles, heat the vegetable oil in a wok over a high heat. When the oil is smoking, add the ginger, garlic and spring onions and stir fry for 2-3 minutes, or until softened. Add the cooked noodles and stir fry for a further minute, or until warmed through.Add the sesame oil, soy sauce, rice wine vinegar and lemon juice and mix well to combine.Add the sesame seeds and stir fry for a further 1-2 minutes.Sprinkle over the coriander and stir well to combine.To serve, divide the stir-fried noodles equally among four serving plates. Spoon over the chilli beef strips in the sauce. For the chilli beef, heat the oil in a deep heavy-based frying pan until a breadcrumb sizzles and turns brown when dropped into it. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Alternatively, heat a deep fat fryer to 190C. For the chilli beef, heat the oil in a deep heavy-based frying pan until a breadcrumb sizzles and turns brown when dropped into it. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Alternatively, heat a deep fat fryer to 190C. In a bowl, coat the beef strips in the two tablespoons of vegetable oil. In a bowl, coat the beef strips in the two tablespoons of vegetable oil. Heat a frying pan until hot, add the Sichuan peppercorns and dry fry for one minute, or until fragrant. Transfer to a pestle and mortar and crush until coarsely ground, then add the orange zest and crush again until well combined. Heat a frying pan until hot, add the Sichuan peppercorns and dry fry for one minute, or until fragrant. Transfer to a pestle and mortar and crush until coarsely ground, then add the orange zest and crush again until well combined. In a bowl, mix together the salt, rice flour and Sichuan pepper and orange zest mixture until well combined. In a bowl, mix together the salt, rice flour and Sichuan pepper and orange zest mixture until well combined. Add the beef strips and mix well to coat them in the mixture. Discard the remaining flour and Sichuan pepper mixture. Add the beef strips and mix well to coat them in the mixture. Discard the remaining flour and Sichuan pepper mixture. Carefully lower the coated beef strips into the hot oil in batches and fry for 2-3 minutes, or until crisp and golden-brown. Remove from the pan using a slotted spoon and set aside to drain on kitchen paper. Repeat the process with the remaining beef strips. Carefully lower the coated beef strips into the hot oil in batches and fry for 2-3 minutes, or until crisp and golden-brown. Remove from the pan using a slotted spoon and set aside to drain on kitchen paper. Repeat the process with the remaining beef strips. Carefully lower the carrot strips into the hot oil and fry for 1-2 minutes, or until just softened (they should float to the surface of the oil when ready). Carefully lower the carrot strips into the hot oil and fry for 1-2 minutes, or until just softened (they should float to the surface of the oil when ready). Remove from the pan using a slotted spoon and set aside to drain on kitchen paper. Repeat the process with the remaining carrot strips. Remove from the pan using a slotted spoon and set aside to drain on kitchen paper. Repeat the process with the remaining carrot strips. For the sauce, heat a non-reactive frying pan over a medium heat. When the pan is hot, add the rice wine vinegar, sugar and soy sauce and bring the mixture to the boil. For the sauce, heat a non-reactive frying pan over a medium heat. When the pan is hot, add the rice wine vinegar, sugar and soy sauce and bring the mixture to the boil. Add the chillies, chilli flakes and grated ginger and cook for 2-3 minutes, or until the mixture is sticky and has thickened. Add the chillies, chilli flakes and grated ginger and cook for 2-3 minutes, or until the mixture is sticky and has thickened. Add the fried beef and carrot strips and cook for 1-2 minutes, stirring well to combine. Add the fried beef and carrot strips and cook for 1-2 minutes, stirring well to combine. Meanwhile, for the noodles, heat the vegetable oil in a wok over a high heat. When the oil is smoking, add the ginger, garlic and spring onions and stir fry for 2-3 minutes, or until softened. Add the cooked noodles and stir fry for a further minute, or until warmed through. Meanwhile, for the noodles, heat the vegetable oil in a wok over a high heat. When the oil is smoking, add the ginger, garlic and spring onions and stir fry for 2-3 minutes, or until softened. Add the cooked noodles and stir fry for a further minute, or until warmed through. Add the sesame oil, soy sauce, rice wine vinegar and lemon juice and mix well to combine. Add the sesame oil, soy sauce, rice wine vinegar and lemon juice and mix well to combine. Add the sesame seeds and stir fry for a further 1-2 minutes. Add the sesame seeds and stir fry for a further 1-2 minutes. Sprinkle over the coriander and stir well to combine. Sprinkle over the coriander and stir well to combine. To serve, divide the stir-fried noodles equally among four serving plates. Spoon over the chilli beef strips in the sauce. To serve, divide the stir-fried noodles equally among four serving plates. Spoon over the chilli beef strips in the sauce. | {
"data_info": {
"lang": "en-GB",
"url": "https://www.bbc.co.uk/food/recipes/shreddedchillibeefwi_91099",
"type": "HowTo",
"processing_date": "2025-09-05T00:00:00",
"delivery_version": "v1.0",
"title": "Chilli beef with spicy noodles recipe",
"content": "For the chilli beef, heat the oil in a deep heavy-based frying pan until a breadcrumb sizzles and turns brown when dropped into it. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Alternatively, heat a deep fat fryer to 190C.In a bowl, coat the beef strips in the two tablespoons of vegetable oil.Heat a frying pan until hot, add the Sichuan peppercorns and dry fry for one minute, or until fragrant. Transfer to a pestle and mortar and crush until coarsely ground, then add the orange zest and crush again until well combined.In a bowl, mix together the salt, rice flour and Sichuan pepper and orange zest mixture until well combined.Add the beef strips and mix well to coat them in the mixture. Discard the remaining flour and Sichuan pepper mixture.Carefully lower the coated beef strips into the hot oil in batches and fry for 2-3 minutes, or until crisp and golden-brown. Remove from the pan using a slotted spoon and set aside to drain on kitchen paper. Repeat the process with the remaining beef strips.Carefully lower the carrot strips into the hot oil and fry for 1-2 minutes, or until just softened (they should float to the surface of the oil when ready). Remove from the pan using a slotted spoon and set aside to drain on kitchen paper. Repeat the process with the remaining carrot strips.For the sauce, heat a non-reactive frying pan over a medium heat. When the pan is hot, add the rice wine vinegar, sugar and soy sauce and bring the mixture to the boil.Add the chillies, chilli flakes and grated ginger and cook for 2-3 minutes, or until the mixture is sticky and has thickened.Add the fried beef and carrot strips and cook for 1-2 minutes, stirring well to combine.Meanwhile, for the noodles, heat the vegetable oil in a wok over a high heat. When the oil is smoking, add the ginger, garlic and spring onions and stir fry for 2-3 minutes, or until softened. Add the cooked noodles and stir fry for a further minute, or until warmed through.Add the sesame oil, soy sauce, rice wine vinegar and lemon juice and mix well to combine.Add the sesame seeds and stir fry for a further 1-2 minutes.Sprinkle over the coriander and stir well to combine.To serve, divide the stir-fried noodles equally among four serving plates. Spoon over the chilli beef strips in the sauce. For the chilli beef, heat the oil in a deep heavy-based frying pan until a breadcrumb sizzles and turns brown when dropped into it. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Alternatively, heat a deep fat fryer to 190C. For the chilli beef, heat the oil in a deep heavy-based frying pan until a breadcrumb sizzles and turns brown when dropped into it. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Alternatively, heat a deep fat fryer to 190C. In a bowl, coat the beef strips in the two tablespoons of vegetable oil. In a bowl, coat the beef strips in the two tablespoons of vegetable oil. Heat a frying pan until hot, add the Sichuan peppercorns and dry fry for one minute, or until fragrant. Transfer to a pestle and mortar and crush until coarsely ground, then add the orange zest and crush again until well combined. Heat a frying pan until hot, add the Sichuan peppercorns and dry fry for one minute, or until fragrant. Transfer to a pestle and mortar and crush until coarsely ground, then add the orange zest and crush again until well combined. In a bowl, mix together the salt, rice flour and Sichuan pepper and orange zest mixture until well combined. In a bowl, mix together the salt, rice flour and Sichuan pepper and orange zest mixture until well combined. Add the beef strips and mix well to coat them in the mixture. Discard the remaining flour and Sichuan pepper mixture. Add the beef strips and mix well to coat them in the mixture. Discard the remaining flour and Sichuan pepper mixture. Carefully lower the coated beef strips into the hot oil in batches and fry for 2-3 minutes, or until crisp and golden-brown. Remove from the pan using a slotted spoon and set aside to drain on kitchen paper. Repeat the process with the remaining beef strips. Carefully lower the coated beef strips into the hot oil in batches and fry for 2-3 minutes, or until crisp and golden-brown. Remove from the pan using a slotted spoon and set aside to drain on kitchen paper. Repeat the process with the remaining beef strips. Carefully lower the carrot strips into the hot oil and fry for 1-2 minutes, or until just softened (they should float to the surface of the oil when ready). Carefully lower the carrot strips into the hot oil and fry for 1-2 minutes, or until just softened (they should float to the surface of the oil when ready). Remove from the pan using a slotted spoon and set aside to drain on kitchen paper. Repeat the process with the remaining carrot strips. Remove from the pan using a slotted spoon and set aside to drain on kitchen paper. Repeat the process with the remaining carrot strips. For the sauce, heat a non-reactive frying pan over a medium heat. When the pan is hot, add the rice wine vinegar, sugar and soy sauce and bring the mixture to the boil. For the sauce, heat a non-reactive frying pan over a medium heat. When the pan is hot, add the rice wine vinegar, sugar and soy sauce and bring the mixture to the boil. Add the chillies, chilli flakes and grated ginger and cook for 2-3 minutes, or until the mixture is sticky and has thickened. Add the chillies, chilli flakes and grated ginger and cook for 2-3 minutes, or until the mixture is sticky and has thickened. Add the fried beef and carrot strips and cook for 1-2 minutes, stirring well to combine. Add the fried beef and carrot strips and cook for 1-2 minutes, stirring well to combine. Meanwhile, for the noodles, heat the vegetable oil in a wok over a high heat. When the oil is smoking, add the ginger, garlic and spring onions and stir fry for 2-3 minutes, or until softened. Add the cooked noodles and stir fry for a further minute, or until warmed through. Meanwhile, for the noodles, heat the vegetable oil in a wok over a high heat. When the oil is smoking, add the ginger, garlic and spring onions and stir fry for 2-3 minutes, or until softened. Add the cooked noodles and stir fry for a further minute, or until warmed through. Add the sesame oil, soy sauce, rice wine vinegar and lemon juice and mix well to combine. Add the sesame oil, soy sauce, rice wine vinegar and lemon juice and mix well to combine. Add the sesame seeds and stir fry for a further 1-2 minutes. Add the sesame seeds and stir fry for a further 1-2 minutes. Sprinkle over the coriander and stir well to combine. Sprinkle over the coriander and stir well to combine. To serve, divide the stir-fried noodles equally among four serving plates. Spoon over the chilli beef strips in the sauce. To serve, divide the stir-fried noodles equally among four serving plates. Spoon over the chilli beef strips in the sauce."
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} | c5913bf01be75f708c586456bdae6834ffc965d10630643a8c5884ab83e1eb86 | Healthy chicken casserole recipe
An average of 4.9 out of 5 stars from 23 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/healthy_chicken_39882_16x9.jpg This super-simple one-pot healthy chicken casserole has a rich and spicy tomato sauce studded with black olives, with spinach stirred in just before serving. Each serving provides 333 kcal, 36g protein, 16.5g carbohydrates (of which 10.5g sugars), 12.5g fat (of which 2.5g saturates), 5g fibre and 1.2g salt. 1 tsp olive oil 1 large red onion, chopped1 large red pepper, seeds removed, thinly sliced1 red chilli, diced3 garlic cloves, sliced1 tsp hot smoked paprika½ tsp cayenne pepper2 tbsp sun-dried tomato purée 600g/1lb 5oz skinless and boneless chicken thighs400g tin chopped tomatoes100ml/3½fl oz chicken stock100g/3½oz pitted black olives1 lemon, juice only½ large orange, juice only 250g/9oz baby spinach 1 tsp olive oil 1 large red onion, chopped 1 large red pepper, seeds removed, thinly sliced 1 red chilli, diced 3 garlic cloves, sliced 1 tsp hot smoked paprika ½ tsp cayenne pepper 2 tbsp sun-dried tomato purée 600g/1lb 5oz skinless and boneless chicken thighs 400g tin chopped tomatoes 100ml/3½fl oz chicken stock 100g/3½oz pitted black olives 1 lemon, juice only ½ large orange, juice only 250g/9oz baby spinach Method Heat the oil in a large pan, add the onion and fry for 5 minutes or until softened. Add the red pepper, chilli and garlic and cook for 2 minutes. Stir in the paprika, cayenne pepper and sun-dried tomato purée. Add the chicken and fry for 2 minutes on each side, or until golden brown and well coated.Add the tomatoes, stock and olives, and turn the heat down. Cover and cook for 40 minutes, until the chicken is falling apart and the sauce is thick. Stir in the lemon and orange juice, then stir in the spinach until wilted. Serve hot. Heat the oil in a large pan, add the onion and fry for 5 minutes or until softened. Add the red pepper, chilli and garlic and cook for 2 minutes. Heat the oil in a large pan, add the onion and fry for 5 minutes or until softened. Add the red pepper, chilli and garlic and cook for 2 minutes. Stir in the paprika, cayenne pepper and sun-dried tomato purée. Add the chicken and fry for 2 minutes on each side, or until golden brown and well coated. Stir in the paprika, cayenne pepper and sun-dried tomato purée. Add the chicken and fry for 2 minutes on each side, or until golden brown and well coated. Add the tomatoes, stock and olives, and turn the heat down. Cover and cook for 40 minutes, until the chicken is falling apart and the sauce is thick. Add the tomatoes, stock and olives, and turn the heat down. Cover and cook for 40 minutes, until the chicken is falling apart and the sauce is thick. Stir in the lemon and orange juice, then stir in the spinach until wilted. Serve hot. Stir in the lemon and orange juice, then stir in the spinach until wilted. Serve hot. | {
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"title": "Healthy chicken casserole recipe",
"content": "An average of 4.9 out of 5 stars from 23 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/healthy_chicken_39882_16x9.jpg This super-simple one-pot healthy chicken casserole has a rich and spicy tomato sauce studded with black olives, with spinach stirred in just before serving. Each serving provides 333 kcal, 36g protein, 16.5g carbohydrates (of which 10.5g sugars), 12.5g fat (of which 2.5g saturates), 5g fibre and 1.2g salt. 1 tsp olive oil 1 large red onion, chopped1 large red pepper, seeds removed, thinly sliced1 red chilli, diced3 garlic cloves, sliced1 tsp hot smoked paprika½ tsp cayenne pepper2 tbsp sun-dried tomato purée 600g/1lb 5oz skinless and boneless chicken thighs400g tin chopped tomatoes100ml/3½fl oz chicken stock100g/3½oz pitted black olives1 lemon, juice only½ large orange, juice only 250g/9oz baby spinach 1 tsp olive oil 1 large red onion, chopped 1 large red pepper, seeds removed, thinly sliced 1 red chilli, diced 3 garlic cloves, sliced 1 tsp hot smoked paprika ½ tsp cayenne pepper 2 tbsp sun-dried tomato purée 600g/1lb 5oz skinless and boneless chicken thighs 400g tin chopped tomatoes 100ml/3½fl oz chicken stock 100g/3½oz pitted black olives 1 lemon, juice only ½ large orange, juice only 250g/9oz baby spinach Method Heat the oil in a large pan, add the onion and fry for 5 minutes or until softened. Add the red pepper, chilli and garlic and cook for 2 minutes. Stir in the paprika, cayenne pepper and sun-dried tomato purée. Add the chicken and fry for 2 minutes on each side, or until golden brown and well coated.Add the tomatoes, stock and olives, and turn the heat down. Cover and cook for 40 minutes, until the chicken is falling apart and the sauce is thick. Stir in the lemon and orange juice, then stir in the spinach until wilted. Serve hot. Heat the oil in a large pan, add the onion and fry for 5 minutes or until softened. Add the red pepper, chilli and garlic and cook for 2 minutes. Heat the oil in a large pan, add the onion and fry for 5 minutes or until softened. Add the red pepper, chilli and garlic and cook for 2 minutes. Stir in the paprika, cayenne pepper and sun-dried tomato purée. Add the chicken and fry for 2 minutes on each side, or until golden brown and well coated. Stir in the paprika, cayenne pepper and sun-dried tomato purée. Add the chicken and fry for 2 minutes on each side, or until golden brown and well coated. Add the tomatoes, stock and olives, and turn the heat down. Cover and cook for 40 minutes, until the chicken is falling apart and the sauce is thick. Add the tomatoes, stock and olives, and turn the heat down. Cover and cook for 40 minutes, until the chicken is falling apart and the sauce is thick. Stir in the lemon and orange juice, then stir in the spinach until wilted. Serve hot. Stir in the lemon and orange juice, then stir in the spinach until wilted. Serve hot."
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} | 99996e29bbd475db0a0c176c2a98d5b30625fa4b84914800cbdb285cd47d6cda | Healthy sausage casserole recipe
An average of 3.7 out of 5 stars from 38 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/healthy_sausage_16132_16x9.jpg Never thought you’d hear the words ‘healthy sausage casserole’? Well, here it is. This all-in-one-dish dinner is packed with veggies for a perfect midweek meal. Each serving provides 348 kcal, 34g protein, 33.5g carbohydrates (of which 18g sugars), 7g fat (of which 2g saturates), 9.5g fibre and 1.8g salt. 2 red peppers, seeds removed, cut into chunks2 carrots, cut into thick slices2 red onions, cut into wedges5 garlic cloves, finely sliced8 lean sausages400g tin peeled cherry tomatoes400g tin chickpeas, drained200ml/7fl oz vegetable stock 1 green chilli, seeds removed, chopped1 tsp paprika2 tsp French mustard100g/3½oz frozen mixed vegetables 2 red peppers, seeds removed, cut into chunks 2 carrots, cut into thick slices 2 red onions, cut into wedges 5 garlic cloves, finely sliced 8 lean sausages 400g tin peeled cherry tomatoes 400g tin chickpeas, drained 200ml/7fl oz vegetable stock 1 green chilli, seeds removed, chopped 1 tsp paprika 2 tsp French mustard 100g/3½oz frozen mixed vegetables Method Preheat the oven to 220C/200C Fan/Gas 7. Put the peppers, carrots, onions and garlic into a deep baking dish and roast for 20 minutes. Add the sausages and roast for a further 10 minutes.Turn the oven down to 200C/180C Fan/Gas 6. Pour the tomatoes and chickpeas into the baking dish, then stir in the stock, chilli and paprika. Bake for another 35 minutes. Stir in the mustard and the frozen mixed veg and return to the oven for 5 minutes. Leave to rest for 10 minutes before serving. Preheat the oven to 220C/200C Fan/Gas 7. Preheat the oven to 220C/200C Fan/Gas 7. Put the peppers, carrots, onions and garlic into a deep baking dish and roast for 20 minutes. Add the sausages and roast for a further 10 minutes. Put the peppers, carrots, onions and garlic into a deep baking dish and roast for 20 minutes. Add the sausages and roast for a further 10 minutes. Turn the oven down to 200C/180C Fan/Gas 6. Pour the tomatoes and chickpeas into the baking dish, then stir in the stock, chilli and paprika. Bake for another 35 minutes. Turn the oven down to 200C/180C Fan/Gas 6. Pour the tomatoes and chickpeas into the baking dish, then stir in the stock, chilli and paprika. Bake for another 35 minutes. Stir in the mustard and the frozen mixed veg and return to the oven for 5 minutes. Leave to rest for 10 minutes before serving. Stir in the mustard and the frozen mixed veg and return to the oven for 5 minutes. Leave to rest for 10 minutes before serving. | {
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"title": "Healthy sausage casserole recipe",
"content": "An average of 3.7 out of 5 stars from 38 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/healthy_sausage_16132_16x9.jpg Never thought you’d hear the words ‘healthy sausage casserole’? Well, here it is. This all-in-one-dish dinner is packed with veggies for a perfect midweek meal. Each serving provides 348 kcal, 34g protein, 33.5g carbohydrates (of which 18g sugars), 7g fat (of which 2g saturates), 9.5g fibre and 1.8g salt. 2 red peppers, seeds removed, cut into chunks2 carrots, cut into thick slices2 red onions, cut into wedges5 garlic cloves, finely sliced8 lean sausages400g tin peeled cherry tomatoes400g tin chickpeas, drained200ml/7fl oz vegetable stock 1 green chilli, seeds removed, chopped1 tsp paprika2 tsp French mustard100g/3½oz frozen mixed vegetables 2 red peppers, seeds removed, cut into chunks 2 carrots, cut into thick slices 2 red onions, cut into wedges 5 garlic cloves, finely sliced 8 lean sausages 400g tin peeled cherry tomatoes 400g tin chickpeas, drained 200ml/7fl oz vegetable stock 1 green chilli, seeds removed, chopped 1 tsp paprika 2 tsp French mustard 100g/3½oz frozen mixed vegetables Method Preheat the oven to 220C/200C Fan/Gas 7. Put the peppers, carrots, onions and garlic into a deep baking dish and roast for 20 minutes. Add the sausages and roast for a further 10 minutes.Turn the oven down to 200C/180C Fan/Gas 6. Pour the tomatoes and chickpeas into the baking dish, then stir in the stock, chilli and paprika. Bake for another 35 minutes. Stir in the mustard and the frozen mixed veg and return to the oven for 5 minutes. Leave to rest for 10 minutes before serving. Preheat the oven to 220C/200C Fan/Gas 7. Preheat the oven to 220C/200C Fan/Gas 7. Put the peppers, carrots, onions and garlic into a deep baking dish and roast for 20 minutes. Add the sausages and roast for a further 10 minutes. Put the peppers, carrots, onions and garlic into a deep baking dish and roast for 20 minutes. Add the sausages and roast for a further 10 minutes. Turn the oven down to 200C/180C Fan/Gas 6. Pour the tomatoes and chickpeas into the baking dish, then stir in the stock, chilli and paprika. Bake for another 35 minutes. Turn the oven down to 200C/180C Fan/Gas 6. Pour the tomatoes and chickpeas into the baking dish, then stir in the stock, chilli and paprika. Bake for another 35 minutes. Stir in the mustard and the frozen mixed veg and return to the oven for 5 minutes. Leave to rest for 10 minutes before serving. Stir in the mustard and the frozen mixed veg and return to the oven for 5 minutes. Leave to rest for 10 minutes before serving."
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} | d9a6c475ee419cc41a68de00c5943588fe31f713abd222246b0634c9d220754e | Healthy beef and mushroom stroganoff recipe
An average of 4.8 out of 5 stars from 27 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/beef_and_mushroom_99051_16x9.jpg A comforting, healthy and creamy dish that’s ready in a flash. This light version of beef stroganoff is a little over 500 calories so it is recommended you pair it with a lower calorie breakfast or lunch on a diet day to ensure your calorie intake doesn't exceed 1200–1500. Each serving provides 546 kcal, 41g protein, 64g carbohydrates (of which 9g sugars), 14g fat (of which 3.5g saturates), 8g fibre and 1g salt. 150g/5½oz brown basmati rice1 tbsp light olive oil4 shallots, finely chopped1 tsp sweet smoked paprika1 red pepper, seeds removed, roughly chopped200g/7oz chestnut mushrooms, thinly sliced2 garlic cloves, finely chopped1 tbsp cider vinegar1 level tbsp wholegrain mustard150ml/5fl oz beef stock200g/7oz lean sirloin steak, visible fat removed, thinly sliced 100ml/3½fl oz fat-free plain fromage frais2 level tbsp roughly chopped gherkins2 tbsp finely snipped fresh chivessalt and freshly ground black pepper 150g/5½oz brown basmati rice 1 tbsp light olive oil 4 shallots, finely chopped 1 tsp sweet smoked paprika 1 red pepper, seeds removed, roughly chopped 200g/7oz chestnut mushrooms, thinly sliced 2 garlic cloves, finely chopped 1 tbsp cider vinegar 1 level tbsp wholegrain mustard 150ml/5fl oz beef stock 200g/7oz lean sirloin steak, visible fat removed, thinly sliced 100ml/3½fl oz fat-free plain fromage frais 2 level tbsp roughly chopped gherkins 2 tbsp finely snipped fresh chives salt and freshly ground black pepper Method Cook the rice according to the packet instructions and keep warm.Meanwhile, heat the oil in a wide frying pan and fry the shallots for 5 minutes, or until softened.Add the paprika, pepper, mushrooms and garlic and fry for 6–8 minutes, or until softened. Add the vinegar and mustard and bring to the boil. Cook until the liquid has almost evaporated. Pour over the stock and cook for 3–4 minutes, or until slightly thickened.Add the steak and cook over a high heat for 2–3 minutes, or until sealed and cooked to your liking.Turn the heat down to low and stir in the fromage frais, gherkins and half the chives. Season. Serve the stroganoff with the rice, garnished with the remaining chives. Cook the rice according to the packet instructions and keep warm. Cook the rice according to the packet instructions and keep warm. Meanwhile, heat the oil in a wide frying pan and fry the shallots for 5 minutes, or until softened. Meanwhile, heat the oil in a wide frying pan and fry the shallots for 5 minutes, or until softened. Add the paprika, pepper, mushrooms and garlic and fry for 6–8 minutes, or until softened. Add the paprika, pepper, mushrooms and garlic and fry for 6–8 minutes, or until softened. Add the vinegar and mustard and bring to the boil. Cook until the liquid has almost evaporated. Pour over the stock and cook for 3–4 minutes, or until slightly thickened. Add the vinegar and mustard and bring to the boil. Cook until the liquid has almost evaporated. Pour over the stock and cook for 3–4 minutes, or until slightly thickened. Add the steak and cook over a high heat for 2–3 minutes, or until sealed and cooked to your liking. Add the steak and cook over a high heat for 2–3 minutes, or until sealed and cooked to your liking. Turn the heat down to low and stir in the fromage frais, gherkins and half the chives. Season. Turn the heat down to low and stir in the fromage frais, gherkins and half the chives. Season. Serve the stroganoff with the rice, garnished with the remaining chives. Serve the stroganoff with the rice, garnished with the remaining chives. | {
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"title": "Healthy beef and mushroom stroganoff recipe",
"content": "An average of 4.8 out of 5 stars from 27 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/beef_and_mushroom_99051_16x9.jpg A comforting, healthy and creamy dish that’s ready in a flash. This light version of beef stroganoff is a little over 500 calories so it is recommended you pair it with a lower calorie breakfast or lunch on a diet day to ensure your calorie intake doesn't exceed 1200–1500. Each serving provides 546 kcal, 41g protein, 64g carbohydrates (of which 9g sugars), 14g fat (of which 3.5g saturates), 8g fibre and 1g salt. 150g/5½oz brown basmati rice1 tbsp light olive oil4 shallots, finely chopped1 tsp sweet smoked paprika1 red pepper, seeds removed, roughly chopped200g/7oz chestnut mushrooms, thinly sliced2 garlic cloves, finely chopped1 tbsp cider vinegar1 level tbsp wholegrain mustard150ml/5fl oz beef stock200g/7oz lean sirloin steak, visible fat removed, thinly sliced 100ml/3½fl oz fat-free plain fromage frais2 level tbsp roughly chopped gherkins2 tbsp finely snipped fresh chivessalt and freshly ground black pepper 150g/5½oz brown basmati rice 1 tbsp light olive oil 4 shallots, finely chopped 1 tsp sweet smoked paprika 1 red pepper, seeds removed, roughly chopped 200g/7oz chestnut mushrooms, thinly sliced 2 garlic cloves, finely chopped 1 tbsp cider vinegar 1 level tbsp wholegrain mustard 150ml/5fl oz beef stock 200g/7oz lean sirloin steak, visible fat removed, thinly sliced 100ml/3½fl oz fat-free plain fromage frais 2 level tbsp roughly chopped gherkins 2 tbsp finely snipped fresh chives salt and freshly ground black pepper Method Cook the rice according to the packet instructions and keep warm.Meanwhile, heat the oil in a wide frying pan and fry the shallots for 5 minutes, or until softened.Add the paprika, pepper, mushrooms and garlic and fry for 6–8 minutes, or until softened. Add the vinegar and mustard and bring to the boil. Cook until the liquid has almost evaporated. Pour over the stock and cook for 3–4 minutes, or until slightly thickened.Add the steak and cook over a high heat for 2–3 minutes, or until sealed and cooked to your liking.Turn the heat down to low and stir in the fromage frais, gherkins and half the chives. Season. Serve the stroganoff with the rice, garnished with the remaining chives. Cook the rice according to the packet instructions and keep warm. Cook the rice according to the packet instructions and keep warm. Meanwhile, heat the oil in a wide frying pan and fry the shallots for 5 minutes, or until softened. Meanwhile, heat the oil in a wide frying pan and fry the shallots for 5 minutes, or until softened. Add the paprika, pepper, mushrooms and garlic and fry for 6–8 minutes, or until softened. Add the paprika, pepper, mushrooms and garlic and fry for 6–8 minutes, or until softened. Add the vinegar and mustard and bring to the boil. Cook until the liquid has almost evaporated. Pour over the stock and cook for 3–4 minutes, or until slightly thickened. Add the vinegar and mustard and bring to the boil. Cook until the liquid has almost evaporated. Pour over the stock and cook for 3–4 minutes, or until slightly thickened. Add the steak and cook over a high heat for 2–3 minutes, or until sealed and cooked to your liking. Add the steak and cook over a high heat for 2–3 minutes, or until sealed and cooked to your liking. Turn the heat down to low and stir in the fromage frais, gherkins and half the chives. Season. Turn the heat down to low and stir in the fromage frais, gherkins and half the chives. Season. Serve the stroganoff with the rice, garnished with the remaining chives. Serve the stroganoff with the rice, garnished with the remaining chives."
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} | 7810681cb50a6bb0e3cf599fc286b1229d366c813a76eaa4c08d341a7f44f547 | Easy chicken korma recipe
An average of 4.5 out of 5 stars from 66 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/midweek_chicken_korma_82829_16x9.jpg This chicken korma is full of flavour and exciting ingredients but is quick and easy to prepare, making it an ideal midweek dinner. It is also great for a low-calorie meal option. Each serving provides 499 kcal, 46g protein, 53g carbohydrates (of which 7.5g sugars), 10g fat (of which 3.5g saturates), 6g fibre and 1.3g salt. 4 boneless, skinless chicken breasts (each weighing about 150g/5½oz), cut into 2.5cm/1in chunks 2 tbsp sunflower or vegetable oil25g/1oz butter2 onions (350g/12oz total weight), coarsely grated or very finely chopped2 garlic cloves, crushed or finely grated25g/1oz fresh root ginger, peeled and finely grated2 tbsp medium or mild curry powder1 tsp ground turmeric1 tbsp mango chutney75g/2¾oz dried red split lentils800ml/1½ pints chicken stock, made with 1 stock cube3 tbsp single creamfreshly ground black pepper160g/5¾oz basmati rice, to serve 4 boneless, skinless chicken breasts (each weighing about 150g/5½oz), cut into 2.5cm/1in chunks 2 tbsp sunflower or vegetable oil 25g/1oz butter 2 onions (350g/12oz total weight), coarsely grated or very finely chopped 2 garlic cloves, crushed or finely grated 25g/1oz fresh root ginger, peeled and finely grated 2 tbsp medium or mild curry powder 1 tsp ground turmeric 1 tbsp mango chutney 75g/2¾oz dried red split lentils 800ml/1½ pints chicken stock, made with 1 stock cube 3 tbsp single cream freshly ground black pepper 160g/5¾oz basmati rice, to serve Method Season the chicken generously with pepper. Heat 1 tablespoon of the oil a large, non-stick frying pan. Fry the chicken over a medium–high heat for 4–5 minutes, turning occasionally. Set aside.Place the remaining oil, butter and onions in a large, non-stick saucepan and cook over a medium heat for 8–10 minutes, or until the onions are well softened and lightly browned. Stir in the garlic, ginger, curry powder and turmeric and cook for a few seconds more, stirring constantly.Add the mango chutney, lentils and stock to the spiced onions and bring to a simmer. Cook, stirring regularly, for 15–20 minutes, or until the lentils are very soft. For an extra smooth sauce, blend using a stick blender.Add the chicken and 2 tablespoons of cream to the lentil mixture and simmer gently for 5–6 minutes, or until the chicken is cooked through. Add an extra splash of water if the sauce is too thick.Meanwhile, place the rice in a saucepan of boiling water and cook for 10–12 minutes, or according to the packet instructions. Drain and set aside. Serve the curry immediately, garnished with the remaining cream, with the freshly cooked rice. Season the chicken generously with pepper. Season the chicken generously with pepper. Heat 1 tablespoon of the oil a large, non-stick frying pan. Fry the chicken over a medium–high heat for 4–5 minutes, turning occasionally. Set aside. Heat 1 tablespoon of the oil a large, non-stick frying pan. Fry the chicken over a medium–high heat for 4–5 minutes, turning occasionally. Set aside. Place the remaining oil, butter and onions in a large, non-stick saucepan and cook over a medium heat for 8–10 minutes, or until the onions are well softened and lightly browned. Stir in the garlic, ginger, curry powder and turmeric and cook for a few seconds more, stirring constantly. Place the remaining oil, butter and onions in a large, non-stick saucepan and cook over a medium heat for 8–10 minutes, or until the onions are well softened and lightly browned. Stir in the garlic, ginger, curry powder and turmeric and cook for a few seconds more, stirring constantly. Add the mango chutney, lentils and stock to the spiced onions and bring to a simmer. Cook, stirring regularly, for 15–20 minutes, or until the lentils are very soft. For an extra smooth sauce, blend using a stick blender. Add the mango chutney, lentils and stock to the spiced onions and bring to a simmer. Cook, stirring regularly, for 15–20 minutes, or until the lentils are very soft. For an extra smooth sauce, blend using a stick blender. Add the chicken and 2 tablespoons of cream to the lentil mixture and simmer gently for 5–6 minutes, or until the chicken is cooked through. Add an extra splash of water if the sauce is too thick. Add the chicken and 2 tablespoons of cream to the lentil mixture and simmer gently for 5–6 minutes, or until the chicken is cooked through. Add an extra splash of water if the sauce is too thick. Meanwhile, place the rice in a saucepan of boiling water and cook for 10–12 minutes, or according to the packet instructions. Drain and set aside. Serve the curry immediately, garnished with the remaining cream, with the freshly cooked rice. Meanwhile, place the rice in a saucepan of boiling water and cook for 10–12 minutes, or according to the packet instructions. Drain and set aside. Serve the curry immediately, garnished with the remaining cream, with the freshly cooked rice. | {
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"title": "Easy chicken korma recipe",
"content": "An average of 4.5 out of 5 stars from 66 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/midweek_chicken_korma_82829_16x9.jpg This chicken korma is full of flavour and exciting ingredients but is quick and easy to prepare, making it an ideal midweek dinner. It is also great for a low-calorie meal option. Each serving provides 499 kcal, 46g protein, 53g carbohydrates (of which 7.5g sugars), 10g fat (of which 3.5g saturates), 6g fibre and 1.3g salt. 4 boneless, skinless chicken breasts (each weighing about 150g/5½oz), cut into 2.5cm/1in chunks 2 tbsp sunflower or vegetable oil25g/1oz butter2 onions (350g/12oz total weight), coarsely grated or very finely chopped2 garlic cloves, crushed or finely grated25g/1oz fresh root ginger, peeled and finely grated2 tbsp medium or mild curry powder1 tsp ground turmeric1 tbsp mango chutney75g/2¾oz dried red split lentils800ml/1½ pints chicken stock, made with 1 stock cube3 tbsp single creamfreshly ground black pepper160g/5¾oz basmati rice, to serve 4 boneless, skinless chicken breasts (each weighing about 150g/5½oz), cut into 2.5cm/1in chunks 2 tbsp sunflower or vegetable oil 25g/1oz butter 2 onions (350g/12oz total weight), coarsely grated or very finely chopped 2 garlic cloves, crushed or finely grated 25g/1oz fresh root ginger, peeled and finely grated 2 tbsp medium or mild curry powder 1 tsp ground turmeric 1 tbsp mango chutney 75g/2¾oz dried red split lentils 800ml/1½ pints chicken stock, made with 1 stock cube 3 tbsp single cream freshly ground black pepper 160g/5¾oz basmati rice, to serve Method Season the chicken generously with pepper. Heat 1 tablespoon of the oil a large, non-stick frying pan. Fry the chicken over a medium–high heat for 4–5 minutes, turning occasionally. Set aside.Place the remaining oil, butter and onions in a large, non-stick saucepan and cook over a medium heat for 8–10 minutes, or until the onions are well softened and lightly browned. Stir in the garlic, ginger, curry powder and turmeric and cook for a few seconds more, stirring constantly.Add the mango chutney, lentils and stock to the spiced onions and bring to a simmer. Cook, stirring regularly, for 15–20 minutes, or until the lentils are very soft. For an extra smooth sauce, blend using a stick blender.Add the chicken and 2 tablespoons of cream to the lentil mixture and simmer gently for 5–6 minutes, or until the chicken is cooked through. Add an extra splash of water if the sauce is too thick.Meanwhile, place the rice in a saucepan of boiling water and cook for 10–12 minutes, or according to the packet instructions. Drain and set aside. Serve the curry immediately, garnished with the remaining cream, with the freshly cooked rice. Season the chicken generously with pepper. Season the chicken generously with pepper. Heat 1 tablespoon of the oil a large, non-stick frying pan. Fry the chicken over a medium–high heat for 4–5 minutes, turning occasionally. Set aside. Heat 1 tablespoon of the oil a large, non-stick frying pan. Fry the chicken over a medium–high heat for 4–5 minutes, turning occasionally. Set aside. Place the remaining oil, butter and onions in a large, non-stick saucepan and cook over a medium heat for 8–10 minutes, or until the onions are well softened and lightly browned. Stir in the garlic, ginger, curry powder and turmeric and cook for a few seconds more, stirring constantly. Place the remaining oil, butter and onions in a large, non-stick saucepan and cook over a medium heat for 8–10 minutes, or until the onions are well softened and lightly browned. Stir in the garlic, ginger, curry powder and turmeric and cook for a few seconds more, stirring constantly. Add the mango chutney, lentils and stock to the spiced onions and bring to a simmer. Cook, stirring regularly, for 15–20 minutes, or until the lentils are very soft. For an extra smooth sauce, blend using a stick blender. Add the mango chutney, lentils and stock to the spiced onions and bring to a simmer. Cook, stirring regularly, for 15–20 minutes, or until the lentils are very soft. For an extra smooth sauce, blend using a stick blender. Add the chicken and 2 tablespoons of cream to the lentil mixture and simmer gently for 5–6 minutes, or until the chicken is cooked through. Add an extra splash of water if the sauce is too thick. Add the chicken and 2 tablespoons of cream to the lentil mixture and simmer gently for 5–6 minutes, or until the chicken is cooked through. Add an extra splash of water if the sauce is too thick. Meanwhile, place the rice in a saucepan of boiling water and cook for 10–12 minutes, or according to the packet instructions. Drain and set aside. Serve the curry immediately, garnished with the remaining cream, with the freshly cooked rice. Meanwhile, place the rice in a saucepan of boiling water and cook for 10–12 minutes, or according to the packet instructions. Drain and set aside. Serve the curry immediately, garnished with the remaining cream, with the freshly cooked rice."
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} | d3e28b56c4457af799b0016341986690eac11c21d60e43e99dba01d2750ee556 | Healthy pasta carbonara recipe
An average of 2.8 out of 5 stars from 80 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/creamy_carbonara_74567_16x9.jpg This healthy pasta recipe tastes rich and flavourful, but is also fairly low in calories. Purists may not be happy with the addition of vegetables, but it does help you get your five-a-day. Each serving provides 393 kcal, 18.5g protein, 43g carbohydrates (of which 5g sugars), 15g fat (of which 6.5g saturates), 6g fibre and 0.9g salt. 100g/3½oz dried tagliatelle or spaghetti50g/1¾oz frozen peas2 tsp extra virgin olive or sunflower oil½ onion, finely chopped2 smoked back bacon rashers, cut into 15mm/⅝in-wide strips100g/3½oz small closed cup mushrooms, sliced1 courgette, cut into 1-cm/½-in slices3 tbsp single cream15g/½oz Parmesan, finely gratedsea salt and freshly ground black pepper 100g/3½oz dried tagliatelle or spaghetti 50g/1¾oz frozen peas 2 tsp extra virgin olive or sunflower oil ½ onion, finely chopped 2 smoked back bacon rashers, cut into 15mm/⅝in-wide strips 100g/3½oz small closed cup mushrooms, sliced 1 courgette, cut into 1-cm/½-in slices 3 tbsp single cream 15g/½oz Parmesan, finely grated sea salt and freshly ground black pepper Method Half-fill a large, non-stick saucepan with water and bring to the boil. Add the pasta to the pan and cook for 10 minutes, or according to the packet instructions, until tender. Add the peas and cook for 2 minutes more.Meanwhile, heat the oil in a large, non-stick frying pan or wok. Add the onion, bacon, mushrooms and courgette to the pan and season with salt and pepper. Fry over a medium–high heat for 5 minutes, stirring often. Drain the pasta and peas and return to the saucepan. Add the cream and the bacon mixture to the saucepan and place over a low heat. Toss the mixture with a couple of forks for a few seconds until the cream is hot and everything is well mixed. Sprinkle with the Parmesan and serve immediately. Half-fill a large, non-stick saucepan with water and bring to the boil. Add the pasta to the pan and cook for 10 minutes, or according to the packet instructions, until tender. Add the peas and cook for 2 minutes more. Half-fill a large, non-stick saucepan with water and bring to the boil. Add the pasta to the pan and cook for 10 minutes, or according to the packet instructions, until tender. Add the peas and cook for 2 minutes more. Meanwhile, heat the oil in a large, non-stick frying pan or wok. Add the onion, bacon, mushrooms and courgette to the pan and season with salt and pepper. Fry over a medium–high heat for 5 minutes, stirring often. Meanwhile, heat the oil in a large, non-stick frying pan or wok. Add the onion, bacon, mushrooms and courgette to the pan and season with salt and pepper. Fry over a medium–high heat for 5 minutes, stirring often. Drain the pasta and peas and return to the saucepan. Add the cream and the bacon mixture to the saucepan and place over a low heat. Toss the mixture with a couple of forks for a few seconds until the cream is hot and everything is well mixed. Sprinkle with the Parmesan and serve immediately. Drain the pasta and peas and return to the saucepan. Add the cream and the bacon mixture to the saucepan and place over a low heat. Toss the mixture with a couple of forks for a few seconds until the cream is hot and everything is well mixed. Sprinkle with the Parmesan and serve immediately. | {
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"content": "An average of 2.8 out of 5 stars from 80 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/creamy_carbonara_74567_16x9.jpg This healthy pasta recipe tastes rich and flavourful, but is also fairly low in calories. Purists may not be happy with the addition of vegetables, but it does help you get your five-a-day. Each serving provides 393 kcal, 18.5g protein, 43g carbohydrates (of which 5g sugars), 15g fat (of which 6.5g saturates), 6g fibre and 0.9g salt. 100g/3½oz dried tagliatelle or spaghetti50g/1¾oz frozen peas2 tsp extra virgin olive or sunflower oil½ onion, finely chopped2 smoked back bacon rashers, cut into 15mm/⅝in-wide strips100g/3½oz small closed cup mushrooms, sliced1 courgette, cut into 1-cm/½-in slices3 tbsp single cream15g/½oz Parmesan, finely gratedsea salt and freshly ground black pepper 100g/3½oz dried tagliatelle or spaghetti 50g/1¾oz frozen peas 2 tsp extra virgin olive or sunflower oil ½ onion, finely chopped 2 smoked back bacon rashers, cut into 15mm/⅝in-wide strips 100g/3½oz small closed cup mushrooms, sliced 1 courgette, cut into 1-cm/½-in slices 3 tbsp single cream 15g/½oz Parmesan, finely grated sea salt and freshly ground black pepper Method Half-fill a large, non-stick saucepan with water and bring to the boil. Add the pasta to the pan and cook for 10 minutes, or according to the packet instructions, until tender. Add the peas and cook for 2 minutes more.Meanwhile, heat the oil in a large, non-stick frying pan or wok. Add the onion, bacon, mushrooms and courgette to the pan and season with salt and pepper. Fry over a medium–high heat for 5 minutes, stirring often. Drain the pasta and peas and return to the saucepan. Add the cream and the bacon mixture to the saucepan and place over a low heat. Toss the mixture with a couple of forks for a few seconds until the cream is hot and everything is well mixed. Sprinkle with the Parmesan and serve immediately. Half-fill a large, non-stick saucepan with water and bring to the boil. Add the pasta to the pan and cook for 10 minutes, or according to the packet instructions, until tender. Add the peas and cook for 2 minutes more. Half-fill a large, non-stick saucepan with water and bring to the boil. Add the pasta to the pan and cook for 10 minutes, or according to the packet instructions, until tender. Add the peas and cook for 2 minutes more. Meanwhile, heat the oil in a large, non-stick frying pan or wok. Add the onion, bacon, mushrooms and courgette to the pan and season with salt and pepper. Fry over a medium–high heat for 5 minutes, stirring often. Meanwhile, heat the oil in a large, non-stick frying pan or wok. Add the onion, bacon, mushrooms and courgette to the pan and season with salt and pepper. Fry over a medium–high heat for 5 minutes, stirring often. Drain the pasta and peas and return to the saucepan. Add the cream and the bacon mixture to the saucepan and place over a low heat. Toss the mixture with a couple of forks for a few seconds until the cream is hot and everything is well mixed. Sprinkle with the Parmesan and serve immediately. Drain the pasta and peas and return to the saucepan. Add the cream and the bacon mixture to the saucepan and place over a low heat. Toss the mixture with a couple of forks for a few seconds until the cream is hot and everything is well mixed. Sprinkle with the Parmesan and serve immediately."
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} | 4ac59629ee1d7dadd56d7854435190a9399cc29184593a1f48dfff28fe829df2 | Tuscan beans on sourdough toast recipe
An average of 4.4 out of 5 stars from 43 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/tuscan_beans_on_99053_16x9.jpg Beans on toast gets a facelift with this easy-to-make and healthy recipe. Each serving provides 478 kcal, 17g protein, 60g carbohydrates (of which 11.5g sugars), 16.5g fat (of which 2g saturates), 12.5g fibre and 0.8g salt. 2 tbsp olive oil, plus 2 tsp for drizzling1 red onion, roughly chopped1 garlic clove, crushed227g tin chopped tomatoes 400g tin haricot beans, drained and rinsed1 sprig fresh rosemary2 x 75g/2¾oz (or 4 x 37.5g/1¼oz) slices sourdough bread¼ garlic clovesalt and freshly ground black pepper 2 tbsp olive oil, plus 2 tsp for drizzling 1 red onion, roughly chopped 1 garlic clove, crushed 227g tin chopped tomatoes 400g tin haricot beans, drained and rinsed 1 sprig fresh rosemary 2 x 75g/2¾oz (or 4 x 37.5g/1¼oz) slices sourdough bread ¼ garlic clove salt and freshly ground black pepper Method Heat the oil in a frying pan over a medium–low heat. Add the red onion and garlic and fry for 5 minutes, or until starting to soften. Add the tomatoes, beans and rosemary. Season with plenty of pepper and a small pinch of salt. Heat for 5 minutes, stirring occasionally. Toast the sourdough on both sides. Drizzle a teaspoon of oil over each piece and rub the toast with the garlic. Serve the beans on the sourdough. Heat the oil in a frying pan over a medium–low heat. Add the red onion and garlic and fry for 5 minutes, or until starting to soften. Heat the oil in a frying pan over a medium–low heat. Add the red onion and garlic and fry for 5 minutes, or until starting to soften. Add the tomatoes, beans and rosemary. Season with plenty of pepper and a small pinch of salt. Heat for 5 minutes, stirring occasionally. Add the tomatoes, beans and rosemary. Season with plenty of pepper and a small pinch of salt. Heat for 5 minutes, stirring occasionally. Toast the sourdough on both sides. Drizzle a teaspoon of oil over each piece and rub the toast with the garlic. Serve the beans on the sourdough. Toast the sourdough on both sides. Drizzle a teaspoon of oil over each piece and rub the toast with the garlic. Serve the beans on the sourdough. | {
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"title": "Tuscan beans on sourdough toast recipe",
"content": "An average of 4.4 out of 5 stars from 43 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/tuscan_beans_on_99053_16x9.jpg Beans on toast gets a facelift with this easy-to-make and healthy recipe. Each serving provides 478 kcal, 17g protein, 60g carbohydrates (of which 11.5g sugars), 16.5g fat (of which 2g saturates), 12.5g fibre and 0.8g salt. 2 tbsp olive oil, plus 2 tsp for drizzling1 red onion, roughly chopped1 garlic clove, crushed227g tin chopped tomatoes 400g tin haricot beans, drained and rinsed1 sprig fresh rosemary2 x 75g/2¾oz (or 4 x 37.5g/1¼oz) slices sourdough bread¼ garlic clovesalt and freshly ground black pepper 2 tbsp olive oil, plus 2 tsp for drizzling 1 red onion, roughly chopped 1 garlic clove, crushed 227g tin chopped tomatoes 400g tin haricot beans, drained and rinsed 1 sprig fresh rosemary 2 x 75g/2¾oz (or 4 x 37.5g/1¼oz) slices sourdough bread ¼ garlic clove salt and freshly ground black pepper Method Heat the oil in a frying pan over a medium–low heat. Add the red onion and garlic and fry for 5 minutes, or until starting to soften. Add the tomatoes, beans and rosemary. Season with plenty of pepper and a small pinch of salt. Heat for 5 minutes, stirring occasionally. Toast the sourdough on both sides. Drizzle a teaspoon of oil over each piece and rub the toast with the garlic. Serve the beans on the sourdough. Heat the oil in a frying pan over a medium–low heat. Add the red onion and garlic and fry for 5 minutes, or until starting to soften. Heat the oil in a frying pan over a medium–low heat. Add the red onion and garlic and fry for 5 minutes, or until starting to soften. Add the tomatoes, beans and rosemary. Season with plenty of pepper and a small pinch of salt. Heat for 5 minutes, stirring occasionally. Add the tomatoes, beans and rosemary. Season with plenty of pepper and a small pinch of salt. Heat for 5 minutes, stirring occasionally. Toast the sourdough on both sides. Drizzle a teaspoon of oil over each piece and rub the toast with the garlic. Serve the beans on the sourdough. Toast the sourdough on both sides. Drizzle a teaspoon of oil over each piece and rub the toast with the garlic. Serve the beans on the sourdough."
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} | 36fa2e7521ca278599eb2521820bd5c44848586a4bbee6c637fd6d502b5aeeb6 | Chorizo and butterbean baked potatoes recipe
An average of 4.6 out of 5 stars from 49 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chorizo_and_butterbean_72682_16x9.jpg We love jacket potatoes, especially with a hearty bean and sausage filling. This inexpensive dish makes a satisfying midweek meal. Each serving provides 469 kcal, 25g protein, 47g carbohydrates (of which 10g sugars), 17g fat (of which 6g saturates), 12g fibre and 1.8g salt. 4 baking potatoes (200g/7oz each)200g/7oz cooking chorizo, sliced2 x 400g tins chopped tomatoes with onion and garlic2 x 400g tins butter beans, drained50g/1¾oz fresh basil leaves, roughly chopped (optional)salt and freshly ground black pepper 4 baking potatoes (200g/7oz each) 200g/7oz cooking chorizo, sliced 2 x 400g tins chopped tomatoes with onion and garlic 2 x 400g tins butter beans, drained 50g/1¾oz fresh basil leaves, roughly chopped (optional) salt and freshly ground black pepper Method Preheat the oven to 220C/200C Fan/Gas 7.Prick the potatoes all over with a fork and microwave on a high heat for 5–6 minutes. Season well with salt. Bake for 10–15 minutes, or until tender. (If you don’t have a microwave, bake for 1 hour at 220C/200C Fan/Gas 7).Meanwhile, dry-fry the chorizo in a large saucepan over a medium heat for 4–5 minutes, or until lightly browned. Stir in the chopped tomatoes and beans and bring to a boil. Reduce the heat to medium and cook for 12–15 minutes until slightly thickened, stirring often. Season and stir in the basil.Serve the stew with the baked potatoes. Preheat the oven to 220C/200C Fan/Gas 7. Preheat the oven to 220C/200C Fan/Gas 7. Prick the potatoes all over with a fork and microwave on a high heat for 5–6 minutes. Season well with salt. Bake for 10–15 minutes, or until tender. (If you don’t have a microwave, bake for 1 hour at 220C/200C Fan/Gas 7). Prick the potatoes all over with a fork and microwave on a high heat for 5–6 minutes. Season well with salt. Bake for 10–15 minutes, or until tender. (If you don’t have a microwave, bake for 1 hour at 220C/200C Fan/Gas 7). Meanwhile, dry-fry the chorizo in a large saucepan over a medium heat for 4–5 minutes, or until lightly browned. Stir in the chopped tomatoes and beans and bring to a boil. Reduce the heat to medium and cook for 12–15 minutes until slightly thickened, stirring often. Season and stir in the basil. Meanwhile, dry-fry the chorizo in a large saucepan over a medium heat for 4–5 minutes, or until lightly browned. Stir in the chopped tomatoes and beans and bring to a boil. Reduce the heat to medium and cook for 12–15 minutes until slightly thickened, stirring often. Season and stir in the basil. Serve the stew with the baked potatoes. Serve the stew with the baked potatoes. Recipe tips If you don't have fresh basil to hand, you could add ½ tsp dried mixed herbs, oregano or thyme to the dish at the same time as the tomatoes and beans. | {
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"content": "An average of 4.6 out of 5 stars from 49 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chorizo_and_butterbean_72682_16x9.jpg We love jacket potatoes, especially with a hearty bean and sausage filling. This inexpensive dish makes a satisfying midweek meal. Each serving provides 469 kcal, 25g protein, 47g carbohydrates (of which 10g sugars), 17g fat (of which 6g saturates), 12g fibre and 1.8g salt. 4 baking potatoes (200g/7oz each)200g/7oz cooking chorizo, sliced2 x 400g tins chopped tomatoes with onion and garlic2 x 400g tins butter beans, drained50g/1¾oz fresh basil leaves, roughly chopped (optional)salt and freshly ground black pepper 4 baking potatoes (200g/7oz each) 200g/7oz cooking chorizo, sliced 2 x 400g tins chopped tomatoes with onion and garlic 2 x 400g tins butter beans, drained 50g/1¾oz fresh basil leaves, roughly chopped (optional) salt and freshly ground black pepper Method Preheat the oven to 220C/200C Fan/Gas 7.Prick the potatoes all over with a fork and microwave on a high heat for 5–6 minutes. Season well with salt. Bake for 10–15 minutes, or until tender. (If you don’t have a microwave, bake for 1 hour at 220C/200C Fan/Gas 7).Meanwhile, dry-fry the chorizo in a large saucepan over a medium heat for 4–5 minutes, or until lightly browned. Stir in the chopped tomatoes and beans and bring to a boil. Reduce the heat to medium and cook for 12–15 minutes until slightly thickened, stirring often. Season and stir in the basil.Serve the stew with the baked potatoes. Preheat the oven to 220C/200C Fan/Gas 7. Preheat the oven to 220C/200C Fan/Gas 7. Prick the potatoes all over with a fork and microwave on a high heat for 5–6 minutes. Season well with salt. Bake for 10–15 minutes, or until tender. (If you don’t have a microwave, bake for 1 hour at 220C/200C Fan/Gas 7). Prick the potatoes all over with a fork and microwave on a high heat for 5–6 minutes. Season well with salt. Bake for 10–15 minutes, or until tender. (If you don’t have a microwave, bake for 1 hour at 220C/200C Fan/Gas 7). Meanwhile, dry-fry the chorizo in a large saucepan over a medium heat for 4–5 minutes, or until lightly browned. Stir in the chopped tomatoes and beans and bring to a boil. Reduce the heat to medium and cook for 12–15 minutes until slightly thickened, stirring often. Season and stir in the basil. Meanwhile, dry-fry the chorizo in a large saucepan over a medium heat for 4–5 minutes, or until lightly browned. Stir in the chopped tomatoes and beans and bring to a boil. Reduce the heat to medium and cook for 12–15 minutes until slightly thickened, stirring often. Season and stir in the basil. Serve the stew with the baked potatoes. Serve the stew with the baked potatoes. Recipe tips If you don't have fresh basil to hand, you could add ½ tsp dried mixed herbs, oregano or thyme to the dish at the same time as the tomatoes and beans."
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} | 8565adb27e7e3fd73d2ea8070ef3f66be190ef5ba3697da00ba4510cad8b06e5 | Quick chicken stew recipe
An average of 4.7 out of 5 stars from 77 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/quick_chicken_and_92543_16x9.jpg This quick and light chicken stew is an easy and comforting midweek meal. It's packed with vegetables and fairly low in calories, so it's healthy too. Each serving provides 415 kcal, 48g protein, 26.5g carbohydrates (of which 7.5g sugars), 11g fat (of which 2g saturates), 8g fibre and 0.5g salt. With a GI of 49 this meal is high protein, low GI. 1 tbsp light olive oil1 onion, roughly chopped2 garlic cloves, finely chopped8 chicken thighs, boneless, skin removed, cut into bite-sized pieces700ml/1¼ pint chicken stock2 level tbsp plain flour1 level tbsp wholegrain mustard1 star anise (optional)1 cinnamon stick2 celery sticks, sliced2 large carrots, peeled and cut into 1.5cm/½in cubes300g/10½oz small new potatoes, scrubbed and halved200g/7oz frozen soya beans (edamame), defrosted2 tbsp finely chopped fresh tarragonsalt and freshly ground black pepper 1 tbsp light olive oil 1 onion, roughly chopped 2 garlic cloves, finely chopped 8 chicken thighs, boneless, skin removed, cut into bite-sized pieces 700ml/1¼ pint chicken stock 2 level tbsp plain flour 1 level tbsp wholegrain mustard 1 star anise (optional) 1 cinnamon stick 2 celery sticks, sliced 2 large carrots, peeled and cut into 1.5cm/½in cubes 300g/10½oz small new potatoes, scrubbed and halved 200g/7oz frozen soya beans (edamame), defrosted 2 tbsp finely chopped fresh tarragon salt and freshly ground black pepper Method Heat the oil in a wide frying pan over a medium heat. Add the onion, garlic and chicken and stir-fry for 2–3 minutes.Meanwhile, pour the stock into a saucepan and bring to the boil.Stir the flour into the chicken and gradually add the hot stock. Stir in the mustard, star anise, cinnamon, celery, carrots and potatoes. Bring to the boil, cover and reduce the heat to medium. Cook for 15–20 minutes.Uncover, increase the heat, and cook for 5 minutes, or until the chicken is cooked through and the vegetables are tender.Stir in the soya beans and cook for 2–3 minutes. Season well and stir in the tarragon. Serve immediately in four warm bowls. Heat the oil in a wide frying pan over a medium heat. Add the onion, garlic and chicken and stir-fry for 2–3 minutes. Heat the oil in a wide frying pan over a medium heat. Add the onion, garlic and chicken and stir-fry for 2–3 minutes. Meanwhile, pour the stock into a saucepan and bring to the boil. Meanwhile, pour the stock into a saucepan and bring to the boil. Stir the flour into the chicken and gradually add the hot stock. Stir in the mustard, star anise, cinnamon, celery, carrots and potatoes. Bring to the boil, cover and reduce the heat to medium. Cook for 15–20 minutes. Stir the flour into the chicken and gradually add the hot stock. Stir in the mustard, star anise, cinnamon, celery, carrots and potatoes. Bring to the boil, cover and reduce the heat to medium. Cook for 15–20 minutes. Uncover, increase the heat, and cook for 5 minutes, or until the chicken is cooked through and the vegetables are tender. Uncover, increase the heat, and cook for 5 minutes, or until the chicken is cooked through and the vegetables are tender. Stir in the soya beans and cook for 2–3 minutes. Season well and stir in the tarragon. Serve immediately in four warm bowls. Stir in the soya beans and cook for 2–3 minutes. Season well and stir in the tarragon. Serve immediately in four warm bowls. Recipe tips Chicken stew can be frozen for up to 3 months. Defrost fully in the fridge before reheating. Feel free to switch around ingredients. Frozen broad beans or green beans are a good substitute for edamame. Parsley can stand in for tarragon if it's hard to come by. If you don't have a cinnamon stick, you can substitute ¼ tsp ground cinnamon. | {
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"title": "Quick chicken stew recipe",
"content": "An average of 4.7 out of 5 stars from 77 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/quick_chicken_and_92543_16x9.jpg This quick and light chicken stew is an easy and comforting midweek meal. It's packed with vegetables and fairly low in calories, so it's healthy too. Each serving provides 415 kcal, 48g protein, 26.5g carbohydrates (of which 7.5g sugars), 11g fat (of which 2g saturates), 8g fibre and 0.5g salt. With a GI of 49 this meal is high protein, low GI. 1 tbsp light olive oil1 onion, roughly chopped2 garlic cloves, finely chopped8 chicken thighs, boneless, skin removed, cut into bite-sized pieces700ml/1¼ pint chicken stock2 level tbsp plain flour1 level tbsp wholegrain mustard1 star anise (optional)1 cinnamon stick2 celery sticks, sliced2 large carrots, peeled and cut into 1.5cm/½in cubes300g/10½oz small new potatoes, scrubbed and halved200g/7oz frozen soya beans (edamame), defrosted2 tbsp finely chopped fresh tarragonsalt and freshly ground black pepper 1 tbsp light olive oil 1 onion, roughly chopped 2 garlic cloves, finely chopped 8 chicken thighs, boneless, skin removed, cut into bite-sized pieces 700ml/1¼ pint chicken stock 2 level tbsp plain flour 1 level tbsp wholegrain mustard 1 star anise (optional) 1 cinnamon stick 2 celery sticks, sliced 2 large carrots, peeled and cut into 1.5cm/½in cubes 300g/10½oz small new potatoes, scrubbed and halved 200g/7oz frozen soya beans (edamame), defrosted 2 tbsp finely chopped fresh tarragon salt and freshly ground black pepper Method Heat the oil in a wide frying pan over a medium heat. Add the onion, garlic and chicken and stir-fry for 2–3 minutes.Meanwhile, pour the stock into a saucepan and bring to the boil.Stir the flour into the chicken and gradually add the hot stock. Stir in the mustard, star anise, cinnamon, celery, carrots and potatoes. Bring to the boil, cover and reduce the heat to medium. Cook for 15–20 minutes.Uncover, increase the heat, and cook for 5 minutes, or until the chicken is cooked through and the vegetables are tender.Stir in the soya beans and cook for 2–3 minutes. Season well and stir in the tarragon. Serve immediately in four warm bowls. Heat the oil in a wide frying pan over a medium heat. Add the onion, garlic and chicken and stir-fry for 2–3 minutes. Heat the oil in a wide frying pan over a medium heat. Add the onion, garlic and chicken and stir-fry for 2–3 minutes. Meanwhile, pour the stock into a saucepan and bring to the boil. Meanwhile, pour the stock into a saucepan and bring to the boil. Stir the flour into the chicken and gradually add the hot stock. Stir in the mustard, star anise, cinnamon, celery, carrots and potatoes. Bring to the boil, cover and reduce the heat to medium. Cook for 15–20 minutes. Stir the flour into the chicken and gradually add the hot stock. Stir in the mustard, star anise, cinnamon, celery, carrots and potatoes. Bring to the boil, cover and reduce the heat to medium. Cook for 15–20 minutes. Uncover, increase the heat, and cook for 5 minutes, or until the chicken is cooked through and the vegetables are tender. Uncover, increase the heat, and cook for 5 minutes, or until the chicken is cooked through and the vegetables are tender. Stir in the soya beans and cook for 2–3 minutes. Season well and stir in the tarragon. Serve immediately in four warm bowls. Stir in the soya beans and cook for 2–3 minutes. Season well and stir in the tarragon. Serve immediately in four warm bowls. Recipe tips Chicken stew can be frozen for up to 3 months. Defrost fully in the fridge before reheating. Feel free to switch around ingredients. Frozen broad beans or green beans are a good substitute for edamame. Parsley can stand in for tarragon if it's hard to come by. If you don't have a cinnamon stick, you can substitute ¼ tsp ground cinnamon."
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} | 364be34e20ef93d882b56ce0848b96a1f58b508164d3cda2cc3b3437a3a8acf5 | Healthy chicken and sweet potato curry recipe
An average of 4.6 out of 5 stars from 45 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/healthy_chicken_and_46387_16x9.jpg For a warming one-pot meal you can’t do better than this healthy chicken and sweet potato curry. It’s easy to make, low in fat and packed with veggies. Each serving provides 288 kcal, 27g protein, 31g carbohydrates (of which 12g sugars), 5g fat (of which 1g saturates), 6.5g fibre and 0.9g salt. 1 tsp vegetable oil1 large onion, diced2 tsp finely grated garlic1 tsp finely grated ginger1 green chilli, finely chopped 2 tsp cumin seeds1 cinnamon stick8–10 curry leaves1½ tbsp medium curry powder600g/1lb 5oz boneless, skinless chicken thigh fillets, cut into large bite-size pieces2 large sweet potatoes, peeled and cut into 1.5cm/5/8in cubes400g tin chopped tomatoes400ml/14fl oz chicken stock100g/3½oz baby spinach leaves, roughly choppedsalt and freshly ground black pepperlarge handful fresh coriander (leaves and stalks), finely chopped100g/3½oz fat-free natural yoghurt, whisked (optional) 1 tsp vegetable oil 1 large onion, diced 2 tsp finely grated garlic 1 tsp finely grated ginger 1 green chilli, finely chopped 2 tsp cumin seeds 1 cinnamon stick 8–10 curry leaves 1½ tbsp medium curry powder 600g/1lb 5oz boneless, skinless chicken thigh fillets, cut into large bite-size pieces 2 large sweet potatoes, peeled and cut into 1.5cm/5/8in cubes 400g tin chopped tomatoes 400ml/14fl oz chicken stock 100g/3½oz baby spinach leaves, roughly chopped salt and freshly ground black pepper large handful fresh coriander (leaves and stalks), finely chopped 100g/3½oz fat-free natural yoghurt, whisked (optional) Method Heat the oil in a wide saucepan over a medium heat. Add the onion, garlic, ginger, chilli, cumin, cinnamon stick and curry leaves and stir-fry for 5 minutes, until aromatic.Add the curry powder, stir and cook for 1 minute, then add the chicken and sweet potatoes and stir-fry for 3–4 minutes.Stir in the tomatoes and stock and bring to the boil. Turn the heat down and simmer for 15–20 minutes, until the chicken is cooked and the sweet potatoes are tender.Stir in the spinach and cook for 3–4 minutes, until wilted and mixed into the curry.Remove from the heat, season well with salt and pepper and scatter in the chopped coriander. Drizzle over the yoghurt, if using, and serve immediately, in warmed bowls. Heat the oil in a wide saucepan over a medium heat. Add the onion, garlic, ginger, chilli, cumin, cinnamon stick and curry leaves and stir-fry for 5 minutes, until aromatic. Heat the oil in a wide saucepan over a medium heat. Add the onion, garlic, ginger, chilli, cumin, cinnamon stick and curry leaves and stir-fry for 5 minutes, until aromatic. Add the curry powder, stir and cook for 1 minute, then add the chicken and sweet potatoes and stir-fry for 3–4 minutes. Add the curry powder, stir and cook for 1 minute, then add the chicken and sweet potatoes and stir-fry for 3–4 minutes. Stir in the tomatoes and stock and bring to the boil. Turn the heat down and simmer for 15–20 minutes, until the chicken is cooked and the sweet potatoes are tender. Stir in the tomatoes and stock and bring to the boil. Turn the heat down and simmer for 15–20 minutes, until the chicken is cooked and the sweet potatoes are tender. Stir in the spinach and cook for 3–4 minutes, until wilted and mixed into the curry. Stir in the spinach and cook for 3–4 minutes, until wilted and mixed into the curry. Remove from the heat, season well with salt and pepper and scatter in the chopped coriander. Drizzle over the yoghurt, if using, and serve immediately, in warmed bowls. Remove from the heat, season well with salt and pepper and scatter in the chopped coriander. Drizzle over the yoghurt, if using, and serve immediately, in warmed bowls. | {
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"content": "An average of 4.6 out of 5 stars from 45 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/healthy_chicken_and_46387_16x9.jpg For a warming one-pot meal you can’t do better than this healthy chicken and sweet potato curry. It’s easy to make, low in fat and packed with veggies. Each serving provides 288 kcal, 27g protein, 31g carbohydrates (of which 12g sugars), 5g fat (of which 1g saturates), 6.5g fibre and 0.9g salt. 1 tsp vegetable oil1 large onion, diced2 tsp finely grated garlic1 tsp finely grated ginger1 green chilli, finely chopped 2 tsp cumin seeds1 cinnamon stick8–10 curry leaves1½ tbsp medium curry powder600g/1lb 5oz boneless, skinless chicken thigh fillets, cut into large bite-size pieces2 large sweet potatoes, peeled and cut into 1.5cm/5/8in cubes400g tin chopped tomatoes400ml/14fl oz chicken stock100g/3½oz baby spinach leaves, roughly choppedsalt and freshly ground black pepperlarge handful fresh coriander (leaves and stalks), finely chopped100g/3½oz fat-free natural yoghurt, whisked (optional) 1 tsp vegetable oil 1 large onion, diced 2 tsp finely grated garlic 1 tsp finely grated ginger 1 green chilli, finely chopped 2 tsp cumin seeds 1 cinnamon stick 8–10 curry leaves 1½ tbsp medium curry powder 600g/1lb 5oz boneless, skinless chicken thigh fillets, cut into large bite-size pieces 2 large sweet potatoes, peeled and cut into 1.5cm/5/8in cubes 400g tin chopped tomatoes 400ml/14fl oz chicken stock 100g/3½oz baby spinach leaves, roughly chopped salt and freshly ground black pepper large handful fresh coriander (leaves and stalks), finely chopped 100g/3½oz fat-free natural yoghurt, whisked (optional) Method Heat the oil in a wide saucepan over a medium heat. Add the onion, garlic, ginger, chilli, cumin, cinnamon stick and curry leaves and stir-fry for 5 minutes, until aromatic.Add the curry powder, stir and cook for 1 minute, then add the chicken and sweet potatoes and stir-fry for 3–4 minutes.Stir in the tomatoes and stock and bring to the boil. Turn the heat down and simmer for 15–20 minutes, until the chicken is cooked and the sweet potatoes are tender.Stir in the spinach and cook for 3–4 minutes, until wilted and mixed into the curry.Remove from the heat, season well with salt and pepper and scatter in the chopped coriander. Drizzle over the yoghurt, if using, and serve immediately, in warmed bowls. Heat the oil in a wide saucepan over a medium heat. Add the onion, garlic, ginger, chilli, cumin, cinnamon stick and curry leaves and stir-fry for 5 minutes, until aromatic. Heat the oil in a wide saucepan over a medium heat. Add the onion, garlic, ginger, chilli, cumin, cinnamon stick and curry leaves and stir-fry for 5 minutes, until aromatic. Add the curry powder, stir and cook for 1 minute, then add the chicken and sweet potatoes and stir-fry for 3–4 minutes. Add the curry powder, stir and cook for 1 minute, then add the chicken and sweet potatoes and stir-fry for 3–4 minutes. Stir in the tomatoes and stock and bring to the boil. Turn the heat down and simmer for 15–20 minutes, until the chicken is cooked and the sweet potatoes are tender. Stir in the tomatoes and stock and bring to the boil. Turn the heat down and simmer for 15–20 minutes, until the chicken is cooked and the sweet potatoes are tender. Stir in the spinach and cook for 3–4 minutes, until wilted and mixed into the curry. Stir in the spinach and cook for 3–4 minutes, until wilted and mixed into the curry. Remove from the heat, season well with salt and pepper and scatter in the chopped coriander. Drizzle over the yoghurt, if using, and serve immediately, in warmed bowls. Remove from the heat, season well with salt and pepper and scatter in the chopped coriander. Drizzle over the yoghurt, if using, and serve immediately, in warmed bowls."
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} | 5c2da72cdea33bce5ef7423780b01548e5ef2b4976e3a949b10d9b332195b45f | Spicy squash and feta frittata recipe
An average of 4.6 out of 5 stars from 17 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/spicy_squash_and_feta_45773_16x9.jpg This spiced frittata is great for a weekend brunch. You can roast the onion and squash in advance if you like and then add the eggs before serving. Each serving provides 410 kcal, 26g protein, 21.5g carbohydrates (of which 14g sugars), 23g fat (of which 9g saturates), 6.5g fibre and 2.8g salt. 2 onions, thinly sliced680g/1lb 8oz butternut squash, peeled, very thinly sliced 2 garlic cloves, grated5cm/2in fresh root ginger, peeled and finely grated1 tsp ground cumin2 tsp smoked paprika½ tsp ground chilli1 tbsp olive oil½ tsp sea salt flakes 8 free-range eggs, beaten 160g/5¾oz feta, crumbledfreshly ground black pepper 2 onions, thinly sliced 680g/1lb 8oz butternut squash, peeled, very thinly sliced 2 garlic cloves, grated 5cm/2in fresh root ginger, peeled and finely grated 1 tsp ground cumin 2 tsp smoked paprika ½ tsp ground chilli 1 tbsp olive oil ½ tsp sea salt flakes 8 free-range eggs, beaten 160g/5¾oz feta, crumbled freshly ground black pepper 25g/1oz fresh mint leaves ½ green chilli, roughly chopped1 lime, juice and finely grated zest4 tbsp low-fat plain yoghurt½ tsp sea salt flakes 25g/1oz fresh mint leaves ½ green chilli, roughly chopped 1 lime, juice and finely grated zest 4 tbsp low-fat plain yoghurt ½ tsp sea salt flakes Method Preheat the oven to 200C/180C Fan/Gas 6. Tip the onions and squash into a roasting tin. Add the garlic, ginger, spices, oil, salt and a pinch of pepper. Mix well and cover tightly with kitchen foil. Bake for 35 minutes.Meanwhile, to make the mint yoghurt, put the mint, chilli, lime juice and zest, yoghurt and salt in a blender and blend well. Set aside.Stir the squash, then pour over the eggs. Scatter over the feta and bake for 20 minutes, or until the eggs are just set in the middle. Cut the frittata into squares and serve hot or at room temperature with the mint yoghurt. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Tip the onions and squash into a roasting tin. Add the garlic, ginger, spices, oil, salt and a pinch of pepper. Mix well and cover tightly with kitchen foil. Bake for 35 minutes. Tip the onions and squash into a roasting tin. Add the garlic, ginger, spices, oil, salt and a pinch of pepper. Mix well and cover tightly with kitchen foil. Bake for 35 minutes. Meanwhile, to make the mint yoghurt, put the mint, chilli, lime juice and zest, yoghurt and salt in a blender and blend well. Set aside. Meanwhile, to make the mint yoghurt, put the mint, chilli, lime juice and zest, yoghurt and salt in a blender and blend well. Set aside. Stir the squash, then pour over the eggs. Scatter over the feta and bake for 20 minutes, or until the eggs are just set in the middle. Stir the squash, then pour over the eggs. Scatter over the feta and bake for 20 minutes, or until the eggs are just set in the middle. Cut the frittata into squares and serve hot or at room temperature with the mint yoghurt. Cut the frittata into squares and serve hot or at room temperature with the mint yoghurt. | {
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"title": "Spicy squash and feta frittata recipe",
"content": "An average of 4.6 out of 5 stars from 17 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/spicy_squash_and_feta_45773_16x9.jpg This spiced frittata is great for a weekend brunch. You can roast the onion and squash in advance if you like and then add the eggs before serving. Each serving provides 410 kcal, 26g protein, 21.5g carbohydrates (of which 14g sugars), 23g fat (of which 9g saturates), 6.5g fibre and 2.8g salt. 2 onions, thinly sliced680g/1lb 8oz butternut squash, peeled, very thinly sliced 2 garlic cloves, grated5cm/2in fresh root ginger, peeled and finely grated1 tsp ground cumin2 tsp smoked paprika½ tsp ground chilli1 tbsp olive oil½ tsp sea salt flakes 8 free-range eggs, beaten 160g/5¾oz feta, crumbledfreshly ground black pepper 2 onions, thinly sliced 680g/1lb 8oz butternut squash, peeled, very thinly sliced 2 garlic cloves, grated 5cm/2in fresh root ginger, peeled and finely grated 1 tsp ground cumin 2 tsp smoked paprika ½ tsp ground chilli 1 tbsp olive oil ½ tsp sea salt flakes 8 free-range eggs, beaten 160g/5¾oz feta, crumbled freshly ground black pepper 25g/1oz fresh mint leaves ½ green chilli, roughly chopped1 lime, juice and finely grated zest4 tbsp low-fat plain yoghurt½ tsp sea salt flakes 25g/1oz fresh mint leaves ½ green chilli, roughly chopped 1 lime, juice and finely grated zest 4 tbsp low-fat plain yoghurt ½ tsp sea salt flakes Method Preheat the oven to 200C/180C Fan/Gas 6. Tip the onions and squash into a roasting tin. Add the garlic, ginger, spices, oil, salt and a pinch of pepper. Mix well and cover tightly with kitchen foil. Bake for 35 minutes.Meanwhile, to make the mint yoghurt, put the mint, chilli, lime juice and zest, yoghurt and salt in a blender and blend well. Set aside.Stir the squash, then pour over the eggs. Scatter over the feta and bake for 20 minutes, or until the eggs are just set in the middle. Cut the frittata into squares and serve hot or at room temperature with the mint yoghurt. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Tip the onions and squash into a roasting tin. Add the garlic, ginger, spices, oil, salt and a pinch of pepper. Mix well and cover tightly with kitchen foil. Bake for 35 minutes. Tip the onions and squash into a roasting tin. Add the garlic, ginger, spices, oil, salt and a pinch of pepper. Mix well and cover tightly with kitchen foil. Bake for 35 minutes. Meanwhile, to make the mint yoghurt, put the mint, chilli, lime juice and zest, yoghurt and salt in a blender and blend well. Set aside. Meanwhile, to make the mint yoghurt, put the mint, chilli, lime juice and zest, yoghurt and salt in a blender and blend well. Set aside. Stir the squash, then pour over the eggs. Scatter over the feta and bake for 20 minutes, or until the eggs are just set in the middle. Stir the squash, then pour over the eggs. Scatter over the feta and bake for 20 minutes, or until the eggs are just set in the middle. Cut the frittata into squares and serve hot or at room temperature with the mint yoghurt. Cut the frittata into squares and serve hot or at room temperature with the mint yoghurt."
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} | 123c0d2cf7c3a0a06b0849777ebadf2470fa3fa7f5d563613f1f003d26095e2e | Chickpea, spinach and egg curry recipe
An average of 4.3 out of 5 stars from 109 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chickpea_spinach_and_egg_50755_16x9.jpg This vegetarian low-calorie chickpea curry makes a wonderful, easy after-work meal, and is ready in less than 20 minutes. It's also vegan if you leave out the egg. Each serving provides 441 kcal, 26g protein, 92g carbohydrates (of which 8.5g sugars), 20g fat (of which 3.5g saturates), 15g fibre and 0.6g salt. With a GI of 45 this meal is high protein, low GI. 2 large free-range eggs1 tbsp light olive oil2 tsp cumin seeds1 tsp black mustard seeds2 tbsp medium curry powder, plus extra for sprinkling1 tsp garlic granules1 tsp ground ginger400g tin chopped tomatoes400g tin chickpeas, drained and rinsed1 tbsp lemon juice100ml/3½fl oz boiling water 180g/6oz baby leaf spinachsalt and freshly ground black pepper2 tbsp chopped fresh coriander, to garnish 2 large free-range eggs 1 tbsp light olive oil 2 tsp cumin seeds 1 tsp black mustard seeds 2 tbsp medium curry powder, plus extra for sprinkling 1 tsp garlic granules 1 tsp ground ginger 400g tin chopped tomatoes 400g tin chickpeas, drained and rinsed 1 tbsp lemon juice 100ml/3½fl oz boiling water 180g/6oz baby leaf spinach salt and freshly ground black pepper 2 tbsp chopped fresh coriander, to garnish Method Bring a small saucepan of water to the boil and cook the eggs for 6–8 minutes, or until done to your liking. When cool enough to handle, shell, halve and set aside.Meanwhile, heat the oil in a wide frying pan over a low heat. Add the cumin, black mustard seeds, curry powder, garlic granules and ground ginger and stir-fry for 1 minute.Add the tomatoes, chickpeas, lemon juice and boiling water and season with salt and pepper. Cook over a high heat for 6–8 minutes, or until reduced and thickened, stirring often. Add the spinach and cook until wilted. Divide the curry between two shallow bowls, top each with two egg halves and sprinkle over some curry powder. Scatter with coriander and serve immediately. Bring a small saucepan of water to the boil and cook the eggs for 6–8 minutes, or until done to your liking. When cool enough to handle, shell, halve and set aside. Bring a small saucepan of water to the boil and cook the eggs for 6–8 minutes, or until done to your liking. When cool enough to handle, shell, halve and set aside. Meanwhile, heat the oil in a wide frying pan over a low heat. Add the cumin, black mustard seeds, curry powder, garlic granules and ground ginger and stir-fry for 1 minute. Meanwhile, heat the oil in a wide frying pan over a low heat. Add the cumin, black mustard seeds, curry powder, garlic granules and ground ginger and stir-fry for 1 minute. Add the tomatoes, chickpeas, lemon juice and boiling water and season with salt and pepper. Cook over a high heat for 6–8 minutes, or until reduced and thickened, stirring often. Add the spinach and cook until wilted. Add the tomatoes, chickpeas, lemon juice and boiling water and season with salt and pepper. Cook over a high heat for 6–8 minutes, or until reduced and thickened, stirring often. Add the spinach and cook until wilted. Divide the curry between two shallow bowls, top each with two egg halves and sprinkle over some curry powder. Scatter with coriander and serve immediately. Divide the curry between two shallow bowls, top each with two egg halves and sprinkle over some curry powder. Scatter with coriander and serve immediately. | {
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"title": "Chickpea, spinach and egg curry recipe",
"content": "An average of 4.3 out of 5 stars from 109 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chickpea_spinach_and_egg_50755_16x9.jpg This vegetarian low-calorie chickpea curry makes a wonderful, easy after-work meal, and is ready in less than 20 minutes. It's also vegan if you leave out the egg. Each serving provides 441 kcal, 26g protein, 92g carbohydrates (of which 8.5g sugars), 20g fat (of which 3.5g saturates), 15g fibre and 0.6g salt. With a GI of 45 this meal is high protein, low GI. 2 large free-range eggs1 tbsp light olive oil2 tsp cumin seeds1 tsp black mustard seeds2 tbsp medium curry powder, plus extra for sprinkling1 tsp garlic granules1 tsp ground ginger400g tin chopped tomatoes400g tin chickpeas, drained and rinsed1 tbsp lemon juice100ml/3½fl oz boiling water 180g/6oz baby leaf spinachsalt and freshly ground black pepper2 tbsp chopped fresh coriander, to garnish 2 large free-range eggs 1 tbsp light olive oil 2 tsp cumin seeds 1 tsp black mustard seeds 2 tbsp medium curry powder, plus extra for sprinkling 1 tsp garlic granules 1 tsp ground ginger 400g tin chopped tomatoes 400g tin chickpeas, drained and rinsed 1 tbsp lemon juice 100ml/3½fl oz boiling water 180g/6oz baby leaf spinach salt and freshly ground black pepper 2 tbsp chopped fresh coriander, to garnish Method Bring a small saucepan of water to the boil and cook the eggs for 6–8 minutes, or until done to your liking. When cool enough to handle, shell, halve and set aside.Meanwhile, heat the oil in a wide frying pan over a low heat. Add the cumin, black mustard seeds, curry powder, garlic granules and ground ginger and stir-fry for 1 minute.Add the tomatoes, chickpeas, lemon juice and boiling water and season with salt and pepper. Cook over a high heat for 6–8 minutes, or until reduced and thickened, stirring often. Add the spinach and cook until wilted. Divide the curry between two shallow bowls, top each with two egg halves and sprinkle over some curry powder. Scatter with coriander and serve immediately. Bring a small saucepan of water to the boil and cook the eggs for 6–8 minutes, or until done to your liking. When cool enough to handle, shell, halve and set aside. Bring a small saucepan of water to the boil and cook the eggs for 6–8 minutes, or until done to your liking. When cool enough to handle, shell, halve and set aside. Meanwhile, heat the oil in a wide frying pan over a low heat. Add the cumin, black mustard seeds, curry powder, garlic granules and ground ginger and stir-fry for 1 minute. Meanwhile, heat the oil in a wide frying pan over a low heat. Add the cumin, black mustard seeds, curry powder, garlic granules and ground ginger and stir-fry for 1 minute. Add the tomatoes, chickpeas, lemon juice and boiling water and season with salt and pepper. Cook over a high heat for 6–8 minutes, or until reduced and thickened, stirring often. Add the spinach and cook until wilted. Add the tomatoes, chickpeas, lemon juice and boiling water and season with salt and pepper. Cook over a high heat for 6–8 minutes, or until reduced and thickened, stirring often. Add the spinach and cook until wilted. Divide the curry between two shallow bowls, top each with two egg halves and sprinkle over some curry powder. Scatter with coriander and serve immediately. Divide the curry between two shallow bowls, top each with two egg halves and sprinkle over some curry powder. Scatter with coriander and serve immediately."
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} | 849fcaf8720366ef8e084c22280b7ca23558080ddc22d8812e1deeba478c5608 | Firecracker prawns recipe
Firecracker prawns with stir-fried greens An average of 4.0 out of 5 stars from 20 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/firecracker_prawns_with_47781_16x9.jpg Packed with protein, flavour, colour and punch, this low-calorie, quick dinner will become a weekly favourite. Each serving provides 334 kcal, 58g protein, 10g carbohydrates (of which 7g sugars), 6g fat (of which 1g saturates), 4.5g fibre and 5.4g salt. 1 tsp fennel seeds2 tsp cumin seeds4 spring onions, thinly sliced2 red chillies, finely chopped (remove seeds for less heat)3 tbsp finely chopped fresh coriander leaves and stalks2 limes, juice only2 tbsp oyster sauce¼ tsp ground star anise1 tbsp cider vinegar1 tbsp dark soy sauce600g/1lb 5oz raw tiger prawns, peeled, defrosted if frozen 1 tsp fennel seeds 2 tsp cumin seeds 4 spring onions, thinly sliced 2 red chillies, finely chopped (remove seeds for less heat) 3 tbsp finely chopped fresh coriander leaves and stalks 2 limes, juice only 2 tbsp oyster sauce ¼ tsp ground star anise 1 tbsp cider vinegar 1 tbsp dark soy sauce 600g/1lb 5oz raw tiger prawns, peeled, defrosted if frozen 1 tsp light olive oil3 pak choi, roughly chopped1 tsp grated fresh root ginger1 tbsp light soy sauce¼ tsp toasted sesame oil 1 tsp light olive oil 3 pak choi, roughly chopped 1 tsp grated fresh root ginger 1 tbsp light soy sauce ¼ tsp toasted sesame oil Method Toast the fennel and cumin seeds in a small frying pan for 1–2 minutes, or until fragrant. Crush with a pestle and mortar and tip into a mixing bowl. Add the spring onions, chillies, coriander, lime juice, oyster sauce, star anise, vinegar and soy sauce. Stir in the prawns and marinate for 10 minutes.Preheat the grill to its highest setting. Spread the prawns on a grill rack and grill for 3–4 minutes, or until pink and cooked through. Keep warm.To make the stir-fried greens, heat the oil in a wide, non-stick frying pan over a high heat. Add the pak choi, ginger and soy sauce and cook for 4–5 minutes, or until just wilted. Stir in the sesame oil.Serve the greens with the prawns immediately. Toast the fennel and cumin seeds in a small frying pan for 1–2 minutes, or until fragrant. Crush with a pestle and mortar and tip into a mixing bowl. Add the spring onions, chillies, coriander, lime juice, oyster sauce, star anise, vinegar and soy sauce. Stir in the prawns and marinate for 10 minutes. Toast the fennel and cumin seeds in a small frying pan for 1–2 minutes, or until fragrant. Crush with a pestle and mortar and tip into a mixing bowl. Add the spring onions, chillies, coriander, lime juice, oyster sauce, star anise, vinegar and soy sauce. Stir in the prawns and marinate for 10 minutes. Preheat the grill to its highest setting. Preheat the grill to its highest setting. Spread the prawns on a grill rack and grill for 3–4 minutes, or until pink and cooked through. Keep warm. Spread the prawns on a grill rack and grill for 3–4 minutes, or until pink and cooked through. Keep warm. To make the stir-fried greens, heat the oil in a wide, non-stick frying pan over a high heat. Add the pak choi, ginger and soy sauce and cook for 4–5 minutes, or until just wilted. Stir in the sesame oil. To make the stir-fried greens, heat the oil in a wide, non-stick frying pan over a high heat. Add the pak choi, ginger and soy sauce and cook for 4–5 minutes, or until just wilted. Stir in the sesame oil. Serve the greens with the prawns immediately. Serve the greens with the prawns immediately. | {
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"title": "Firecracker prawns recipe",
"content": "Firecracker prawns with stir-fried greens An average of 4.0 out of 5 stars from 20 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/firecracker_prawns_with_47781_16x9.jpg Packed with protein, flavour, colour and punch, this low-calorie, quick dinner will become a weekly favourite. Each serving provides 334 kcal, 58g protein, 10g carbohydrates (of which 7g sugars), 6g fat (of which 1g saturates), 4.5g fibre and 5.4g salt. 1 tsp fennel seeds2 tsp cumin seeds4 spring onions, thinly sliced2 red chillies, finely chopped (remove seeds for less heat)3 tbsp finely chopped fresh coriander leaves and stalks2 limes, juice only2 tbsp oyster sauce¼ tsp ground star anise1 tbsp cider vinegar1 tbsp dark soy sauce600g/1lb 5oz raw tiger prawns, peeled, defrosted if frozen 1 tsp fennel seeds 2 tsp cumin seeds 4 spring onions, thinly sliced 2 red chillies, finely chopped (remove seeds for less heat) 3 tbsp finely chopped fresh coriander leaves and stalks 2 limes, juice only 2 tbsp oyster sauce ¼ tsp ground star anise 1 tbsp cider vinegar 1 tbsp dark soy sauce 600g/1lb 5oz raw tiger prawns, peeled, defrosted if frozen 1 tsp light olive oil3 pak choi, roughly chopped1 tsp grated fresh root ginger1 tbsp light soy sauce¼ tsp toasted sesame oil 1 tsp light olive oil 3 pak choi, roughly chopped 1 tsp grated fresh root ginger 1 tbsp light soy sauce ¼ tsp toasted sesame oil Method Toast the fennel and cumin seeds in a small frying pan for 1–2 minutes, or until fragrant. Crush with a pestle and mortar and tip into a mixing bowl. Add the spring onions, chillies, coriander, lime juice, oyster sauce, star anise, vinegar and soy sauce. Stir in the prawns and marinate for 10 minutes.Preheat the grill to its highest setting. Spread the prawns on a grill rack and grill for 3–4 minutes, or until pink and cooked through. Keep warm.To make the stir-fried greens, heat the oil in a wide, non-stick frying pan over a high heat. Add the pak choi, ginger and soy sauce and cook for 4–5 minutes, or until just wilted. Stir in the sesame oil.Serve the greens with the prawns immediately. Toast the fennel and cumin seeds in a small frying pan for 1–2 minutes, or until fragrant. Crush with a pestle and mortar and tip into a mixing bowl. Add the spring onions, chillies, coriander, lime juice, oyster sauce, star anise, vinegar and soy sauce. Stir in the prawns and marinate for 10 minutes. Toast the fennel and cumin seeds in a small frying pan for 1–2 minutes, or until fragrant. Crush with a pestle and mortar and tip into a mixing bowl. Add the spring onions, chillies, coriander, lime juice, oyster sauce, star anise, vinegar and soy sauce. Stir in the prawns and marinate for 10 minutes. Preheat the grill to its highest setting. Preheat the grill to its highest setting. Spread the prawns on a grill rack and grill for 3–4 minutes, or until pink and cooked through. Keep warm. Spread the prawns on a grill rack and grill for 3–4 minutes, or until pink and cooked through. Keep warm. To make the stir-fried greens, heat the oil in a wide, non-stick frying pan over a high heat. Add the pak choi, ginger and soy sauce and cook for 4–5 minutes, or until just wilted. Stir in the sesame oil. To make the stir-fried greens, heat the oil in a wide, non-stick frying pan over a high heat. Add the pak choi, ginger and soy sauce and cook for 4–5 minutes, or until just wilted. Stir in the sesame oil. Serve the greens with the prawns immediately. Serve the greens with the prawns immediately."
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} | 6b4fca9fd8c94dd36b023b45d38a0e3b68dd96bd099100450875e5f48231d1d1 | Chicken and aubergine massaman curry recipe
An average of 3.4 out of 5 stars from 25 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chicken_and_aubergine_25245_16x9.jpg A healthy Thai chicken curry that has a fraction of the fat but all the creaminess and aromatic flavour you'd expect from a Thai curry. Each serving provides 424 kcal, 45g protein, 13g carbohydrates (of which 9g sugars), 20g fat (of which 11g saturates), 8g fibre and 0.5g salt. 300ml/10fl oz reduced fat coconut milk200ml/7fl oz chicken stock1 small red onion, roughly chopped1 level tbsp Thai massaman curry paste 1 cinnamon stick2 chicken breasts, boneless, skin removed (150g/5½oz each), cut into bite-sized pieces100g/3½oz fine green beans, trimmed1 aubergine, cut into 1.5cm/½in cubes 300ml/10fl oz reduced fat coconut milk 200ml/7fl oz chicken stock 1 small red onion, roughly chopped 1 level tbsp Thai massaman curry paste 1 cinnamon stick 2 chicken breasts, boneless, skin removed (150g/5½oz each), cut into bite-sized pieces 100g/3½oz fine green beans, trimmed 1 aubergine, cut into 1.5cm/½in cubes 1 tbsp roasted cashew nuts, chopped1 red chilli, seeds removed, thinly sliced 1 spring onion, finely chopped2 limes, halved 1 tbsp roasted cashew nuts, chopped 1 red chilli, seeds removed, thinly sliced 1 spring onion, finely chopped 2 limes, halved Method Put the coconut milk, stock, red onion, curry paste and cinnamon stick in a large, wide saucepan. Bring to a simmer over a medium heat. Add the chicken, green beans and aubergine and cook gently for 15–20 minutes, or until the aubergines are tender and the chicken is cooked through.Spoon the curry into four shallow bowls and scatter over the cashews, chilli and spring onion. Serve with the lime halves for squeezing over. Put the coconut milk, stock, red onion, curry paste and cinnamon stick in a large, wide saucepan. Bring to a simmer over a medium heat. Put the coconut milk, stock, red onion, curry paste and cinnamon stick in a large, wide saucepan. Bring to a simmer over a medium heat. Add the chicken, green beans and aubergine and cook gently for 15–20 minutes, or until the aubergines are tender and the chicken is cooked through. Add the chicken, green beans and aubergine and cook gently for 15–20 minutes, or until the aubergines are tender and the chicken is cooked through. Spoon the curry into four shallow bowls and scatter over the cashews, chilli and spring onion. Serve with the lime halves for squeezing over. Spoon the curry into four shallow bowls and scatter over the cashews, chilli and spring onion. Serve with the lime halves for squeezing over. | {
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"title": "Chicken and aubergine massaman curry recipe",
"content": "An average of 3.4 out of 5 stars from 25 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chicken_and_aubergine_25245_16x9.jpg A healthy Thai chicken curry that has a fraction of the fat but all the creaminess and aromatic flavour you'd expect from a Thai curry. Each serving provides 424 kcal, 45g protein, 13g carbohydrates (of which 9g sugars), 20g fat (of which 11g saturates), 8g fibre and 0.5g salt. 300ml/10fl oz reduced fat coconut milk200ml/7fl oz chicken stock1 small red onion, roughly chopped1 level tbsp Thai massaman curry paste 1 cinnamon stick2 chicken breasts, boneless, skin removed (150g/5½oz each), cut into bite-sized pieces100g/3½oz fine green beans, trimmed1 aubergine, cut into 1.5cm/½in cubes 300ml/10fl oz reduced fat coconut milk 200ml/7fl oz chicken stock 1 small red onion, roughly chopped 1 level tbsp Thai massaman curry paste 1 cinnamon stick 2 chicken breasts, boneless, skin removed (150g/5½oz each), cut into bite-sized pieces 100g/3½oz fine green beans, trimmed 1 aubergine, cut into 1.5cm/½in cubes 1 tbsp roasted cashew nuts, chopped1 red chilli, seeds removed, thinly sliced 1 spring onion, finely chopped2 limes, halved 1 tbsp roasted cashew nuts, chopped 1 red chilli, seeds removed, thinly sliced 1 spring onion, finely chopped 2 limes, halved Method Put the coconut milk, stock, red onion, curry paste and cinnamon stick in a large, wide saucepan. Bring to a simmer over a medium heat. Add the chicken, green beans and aubergine and cook gently for 15–20 minutes, or until the aubergines are tender and the chicken is cooked through.Spoon the curry into four shallow bowls and scatter over the cashews, chilli and spring onion. Serve with the lime halves for squeezing over. Put the coconut milk, stock, red onion, curry paste and cinnamon stick in a large, wide saucepan. Bring to a simmer over a medium heat. Put the coconut milk, stock, red onion, curry paste and cinnamon stick in a large, wide saucepan. Bring to a simmer over a medium heat. Add the chicken, green beans and aubergine and cook gently for 15–20 minutes, or until the aubergines are tender and the chicken is cooked through. Add the chicken, green beans and aubergine and cook gently for 15–20 minutes, or until the aubergines are tender and the chicken is cooked through. Spoon the curry into four shallow bowls and scatter over the cashews, chilli and spring onion. Serve with the lime halves for squeezing over. Spoon the curry into four shallow bowls and scatter over the cashews, chilli and spring onion. Serve with the lime halves for squeezing over."
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} | cd24430189f3de14096898b14494b32abc983602278e705a92cfd28ba5cd51b8 | Tomato eggy bread recipe
An average of 4.5 out of 5 stars from 8 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/tomato_eggy_bread_36998_16x9.jpg This tasty spin on a breakfast classic provides energy and protein to get you going in the morning, plus a double dose of tomato. Each serving provides 294 kcal, 17g protein, 32g carbohydrates (of which 5g sugars), 10g fat (of which 2g saturates), 6.5g fibre and 1g salt. 2 large free-range eggs 1 tbsp finely chopped flat leaf parsley or chives (optional)2 x 70g/2½oz slices wholewheat bread 1 tsp tomato purée½ tsp Worcestershire sauce1 tsp olive oil 2 tomatoes, each cut into four thick slicessalt and freshly ground black pepper 2 large free-range eggs 1 tbsp finely chopped flat leaf parsley or chives (optional) 2 x 70g/2½oz slices wholewheat bread 1 tsp tomato purée ½ tsp Worcestershire sauce 1 tsp olive oil 2 tomatoes, each cut into four thick slices salt and freshly ground black pepper Method Crack the eggs into a wide, shallow bowl, season and add the herbs, if using. Whisk with a fork.Spread one side of each slice of bread with the tomato purée and sprinkle over the Worcestershire sauce. Place the bread slices into the egg mixture and soak for 5 minutes, turning three times.Heat the oil in a frying pan over a medium heat. Fry the tomatoes and egg-soaked bread for 3–4 minutes, turning halfway through, or until lightly browned on both sides. Serve immediately. Crack the eggs into a wide, shallow bowl, season and add the herbs, if using. Whisk with a fork. Crack the eggs into a wide, shallow bowl, season and add the herbs, if using. Whisk with a fork. Spread one side of each slice of bread with the tomato purée and sprinkle over the Worcestershire sauce. Spread one side of each slice of bread with the tomato purée and sprinkle over the Worcestershire sauce. Place the bread slices into the egg mixture and soak for 5 minutes, turning three times. Place the bread slices into the egg mixture and soak for 5 minutes, turning three times. Heat the oil in a frying pan over a medium heat. Fry the tomatoes and egg-soaked bread for 3–4 minutes, turning halfway through, or until lightly browned on both sides. Serve immediately. Heat the oil in a frying pan over a medium heat. Fry the tomatoes and egg-soaked bread for 3–4 minutes, turning halfway through, or until lightly browned on both sides. Serve immediately. | {
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"title": "Tomato eggy bread recipe",
"content": "An average of 4.5 out of 5 stars from 8 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/tomato_eggy_bread_36998_16x9.jpg This tasty spin on a breakfast classic provides energy and protein to get you going in the morning, plus a double dose of tomato. Each serving provides 294 kcal, 17g protein, 32g carbohydrates (of which 5g sugars), 10g fat (of which 2g saturates), 6.5g fibre and 1g salt. 2 large free-range eggs 1 tbsp finely chopped flat leaf parsley or chives (optional)2 x 70g/2½oz slices wholewheat bread 1 tsp tomato purée½ tsp Worcestershire sauce1 tsp olive oil 2 tomatoes, each cut into four thick slicessalt and freshly ground black pepper 2 large free-range eggs 1 tbsp finely chopped flat leaf parsley or chives (optional) 2 x 70g/2½oz slices wholewheat bread 1 tsp tomato purée ½ tsp Worcestershire sauce 1 tsp olive oil 2 tomatoes, each cut into four thick slices salt and freshly ground black pepper Method Crack the eggs into a wide, shallow bowl, season and add the herbs, if using. Whisk with a fork.Spread one side of each slice of bread with the tomato purée and sprinkle over the Worcestershire sauce. Place the bread slices into the egg mixture and soak for 5 minutes, turning three times.Heat the oil in a frying pan over a medium heat. Fry the tomatoes and egg-soaked bread for 3–4 minutes, turning halfway through, or until lightly browned on both sides. Serve immediately. Crack the eggs into a wide, shallow bowl, season and add the herbs, if using. Whisk with a fork. Crack the eggs into a wide, shallow bowl, season and add the herbs, if using. Whisk with a fork. Spread one side of each slice of bread with the tomato purée and sprinkle over the Worcestershire sauce. Spread one side of each slice of bread with the tomato purée and sprinkle over the Worcestershire sauce. Place the bread slices into the egg mixture and soak for 5 minutes, turning three times. Place the bread slices into the egg mixture and soak for 5 minutes, turning three times. Heat the oil in a frying pan over a medium heat. Fry the tomatoes and egg-soaked bread for 3–4 minutes, turning halfway through, or until lightly browned on both sides. Serve immediately. Heat the oil in a frying pan over a medium heat. Fry the tomatoes and egg-soaked bread for 3–4 minutes, turning halfway through, or until lightly browned on both sides. Serve immediately."
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} | 4aa01f89b2484edbb7389ef6b258828e5196b9cc2a7dc5737ea5ae871ead8a6d | Harissa lamb stew with chickpeas recipe
An average of 4.0 out of 5 stars from 43 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/harissa_lamb_with_92207_16x9.jpg This Moroccan-inspired, slow-cooked lamb dish is low in calories and only uses six ingredients. If you want to make it five, leave out the apricots – you’ll save on sugar too. If you're on a low-calorie diet, pair it with a low-calorie breakfast and/or lunch as it's a little over 500 calories. Each serving provides 522 kcal, 50g protein, 32g carbohydrates (of which 20g sugars), 19g fat (of which 7g saturates), 9g fibre and 0.5g salt. With a GI of 45 this meal is high protein, low GI. 600g/1lb 5oz lean lamb leg steaks, cut into bite-size cubes1–2 level tbsp harissa paste400g tin chopped tomatoes with herbs2 x 410g tins chickpeas, drained12 dried apricots (optional)small bunch (about 30g/1oz) fresh coriander, roughly chopped 600g/1lb 5oz lean lamb leg steaks, cut into bite-size cubes 1–2 level tbsp harissa paste 400g tin chopped tomatoes with herbs 2 x 410g tins chickpeas, drained 12 dried apricots (optional) small bunch (about 30g/1oz) fresh coriander, roughly chopped Method Preheat the oven to 170C/150C Fan/Gas 3½ Put the lamb in a medium, ovenproof casserole dish and coat evenly with the harissa paste. Pour in the tomatoes and 300ml/10fl oz of water. Bring to the boil over a medium heat and stir well.Cover tightly with kitchen foil and bake for 1 hour.Stir in the chickpeas and apricots, if using, and bake for 30–45 minutes, or until the lamb is tender.Stir in the coriander and serve. Preheat the oven to 170C/150C Fan/Gas 3½ Preheat the oven to 170C/150C Fan/Gas 3½ Put the lamb in a medium, ovenproof casserole dish and coat evenly with the harissa paste. Put the lamb in a medium, ovenproof casserole dish and coat evenly with the harissa paste. Pour in the tomatoes and 300ml/10fl oz of water. Bring to the boil over a medium heat and stir well. Pour in the tomatoes and 300ml/10fl oz of water. Bring to the boil over a medium heat and stir well. Cover tightly with kitchen foil and bake for 1 hour. Cover tightly with kitchen foil and bake for 1 hour. Stir in the chickpeas and apricots, if using, and bake for 30–45 minutes, or until the lamb is tender. Stir in the chickpeas and apricots, if using, and bake for 30–45 minutes, or until the lamb is tender. Stir in the coriander and serve. Stir in the coriander and serve. | {
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"title": "Harissa lamb stew with chickpeas recipe",
"content": "An average of 4.0 out of 5 stars from 43 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/harissa_lamb_with_92207_16x9.jpg This Moroccan-inspired, slow-cooked lamb dish is low in calories and only uses six ingredients. If you want to make it five, leave out the apricots – you’ll save on sugar too. If you're on a low-calorie diet, pair it with a low-calorie breakfast and/or lunch as it's a little over 500 calories. Each serving provides 522 kcal, 50g protein, 32g carbohydrates (of which 20g sugars), 19g fat (of which 7g saturates), 9g fibre and 0.5g salt. With a GI of 45 this meal is high protein, low GI. 600g/1lb 5oz lean lamb leg steaks, cut into bite-size cubes1–2 level tbsp harissa paste400g tin chopped tomatoes with herbs2 x 410g tins chickpeas, drained12 dried apricots (optional)small bunch (about 30g/1oz) fresh coriander, roughly chopped 600g/1lb 5oz lean lamb leg steaks, cut into bite-size cubes 1–2 level tbsp harissa paste 400g tin chopped tomatoes with herbs 2 x 410g tins chickpeas, drained 12 dried apricots (optional) small bunch (about 30g/1oz) fresh coriander, roughly chopped Method Preheat the oven to 170C/150C Fan/Gas 3½ Put the lamb in a medium, ovenproof casserole dish and coat evenly with the harissa paste. Pour in the tomatoes and 300ml/10fl oz of water. Bring to the boil over a medium heat and stir well.Cover tightly with kitchen foil and bake for 1 hour.Stir in the chickpeas and apricots, if using, and bake for 30–45 minutes, or until the lamb is tender.Stir in the coriander and serve. Preheat the oven to 170C/150C Fan/Gas 3½ Preheat the oven to 170C/150C Fan/Gas 3½ Put the lamb in a medium, ovenproof casserole dish and coat evenly with the harissa paste. Put the lamb in a medium, ovenproof casserole dish and coat evenly with the harissa paste. Pour in the tomatoes and 300ml/10fl oz of water. Bring to the boil over a medium heat and stir well. Pour in the tomatoes and 300ml/10fl oz of water. Bring to the boil over a medium heat and stir well. Cover tightly with kitchen foil and bake for 1 hour. Cover tightly with kitchen foil and bake for 1 hour. Stir in the chickpeas and apricots, if using, and bake for 30–45 minutes, or until the lamb is tender. Stir in the chickpeas and apricots, if using, and bake for 30–45 minutes, or until the lamb is tender. Stir in the coriander and serve. Stir in the coriander and serve."
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} | f81f835b93f4598a0213e9761111dcc12a9bf61b1f73ce85834653c445d71d8f | Curry and lime spiced popcorn recipe
An average of 3.0 out of 5 stars from 4 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/curry_and_lime-spiced_58305_16x9.jpg Making your own popcorn is easy. You can vary the flavourings to suit your taste. Each serving provides 66 kcal, 1.7g protein, 9g carbohydrates (of which 0g sugars), 2.5g fat (of which 0.25g saturates), 1g fibre and 0.02g salt. ½ tsp cumin seeds2 tsp light olive oil45g/1½oz popping corn1 tsp mild curry powder¼ tsp ground cinnamon¼ tsp finely grated lime zestpinch sea salt ½ tsp cumin seeds 2 tsp light olive oil 45g/1½oz popping corn 1 tsp mild curry powder ¼ tsp ground cinnamon ¼ tsp finely grated lime zest pinch sea salt Method Place a lidded saucepan over a medium heat. Lightly toast the cumin seeds for 1–2 minutes, then tip into a bowl.Add the oil and popping corn to the pan and stir well. Cover with the lid and cook for a few minutes, shaking the pan every few seconds, until the corn starts to pop. Keep shaking constantly while popping to avoid burning the corn.Mix together the toasted cumin seeds, curry powder, cinnamon and lime zest. Sprinkle the seasoning and a little sea salt over the popcorn and serve immediately. Place a lidded saucepan over a medium heat. Lightly toast the cumin seeds for 1–2 minutes, then tip into a bowl. Place a lidded saucepan over a medium heat. Lightly toast the cumin seeds for 1–2 minutes, then tip into a bowl. Add the oil and popping corn to the pan and stir well. Cover with the lid and cook for a few minutes, shaking the pan every few seconds, until the corn starts to pop. Keep shaking constantly while popping to avoid burning the corn. Add the oil and popping corn to the pan and stir well. Cover with the lid and cook for a few minutes, shaking the pan every few seconds, until the corn starts to pop. Keep shaking constantly while popping to avoid burning the corn. Mix together the toasted cumin seeds, curry powder, cinnamon and lime zest. Mix together the toasted cumin seeds, curry powder, cinnamon and lime zest. Sprinkle the seasoning and a little sea salt over the popcorn and serve immediately. Sprinkle the seasoning and a little sea salt over the popcorn and serve immediately. | {
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"url": "http://www.bbc.co.uk/food/recipes/curry_and_lime-spiced_58305",
"type": "HowTo",
"processing_date": "2025-09-05T00:00:00",
"delivery_version": "v1.0",
"title": "Curry and lime spiced popcorn recipe",
"content": "An average of 3.0 out of 5 stars from 4 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/curry_and_lime-spiced_58305_16x9.jpg Making your own popcorn is easy. You can vary the flavourings to suit your taste. Each serving provides 66 kcal, 1.7g protein, 9g carbohydrates (of which 0g sugars), 2.5g fat (of which 0.25g saturates), 1g fibre and 0.02g salt. ½ tsp cumin seeds2 tsp light olive oil45g/1½oz popping corn1 tsp mild curry powder¼ tsp ground cinnamon¼ tsp finely grated lime zestpinch sea salt ½ tsp cumin seeds 2 tsp light olive oil 45g/1½oz popping corn 1 tsp mild curry powder ¼ tsp ground cinnamon ¼ tsp finely grated lime zest pinch sea salt Method Place a lidded saucepan over a medium heat. Lightly toast the cumin seeds for 1–2 minutes, then tip into a bowl.Add the oil and popping corn to the pan and stir well. Cover with the lid and cook for a few minutes, shaking the pan every few seconds, until the corn starts to pop. Keep shaking constantly while popping to avoid burning the corn.Mix together the toasted cumin seeds, curry powder, cinnamon and lime zest. Sprinkle the seasoning and a little sea salt over the popcorn and serve immediately. Place a lidded saucepan over a medium heat. Lightly toast the cumin seeds for 1–2 minutes, then tip into a bowl. Place a lidded saucepan over a medium heat. Lightly toast the cumin seeds for 1–2 minutes, then tip into a bowl. Add the oil and popping corn to the pan and stir well. Cover with the lid and cook for a few minutes, shaking the pan every few seconds, until the corn starts to pop. Keep shaking constantly while popping to avoid burning the corn. Add the oil and popping corn to the pan and stir well. Cover with the lid and cook for a few minutes, shaking the pan every few seconds, until the corn starts to pop. Keep shaking constantly while popping to avoid burning the corn. Mix together the toasted cumin seeds, curry powder, cinnamon and lime zest. Mix together the toasted cumin seeds, curry powder, cinnamon and lime zest. Sprinkle the seasoning and a little sea salt over the popcorn and serve immediately. Sprinkle the seasoning and a little sea salt over the popcorn and serve immediately."
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} | e536846d109b26ba12623b2778ca04ea1e57a4cab773363d26e3cbf2d360baea | Intense chocolate pots recipe
An average of 4.7 out of 5 stars from 15 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/intense_chocolate_pots_39697_16x9.jpg If you're craving dessert but trying to cut back on calories, this is a low-sugar treat. The vanilla increases the sense of sweetness, as would other flavourings such as finely grated orange zest or a pinch of ground cinnamon. This rich dish can also be chilled in smaller containers such as egg cups or as squares in a large ice-cube tray. Be careful to adjust your meals on a diet day to ensure your calories do not exceed 1200–1500. Each serving provides 253 kcal, 1.5g protein, 12.5g carbohydrates (of which 12.5g sugars), 22g fat (of which 13.5g saturates), 0.5g fibre and trace salt. 80g/3oz dark chocolate (80% cocoa solids), cut into small pieces 120ml/4fl oz double cream 2 drops vanilla extract 80g/3oz dark chocolate (80% cocoa solids), cut into small pieces 120ml/4fl oz double cream 2 drops vanilla extract Method Divide the chocolate and cream between four ramekins. Microwave on a medium heat for 20 seconds. Stir the mixture with a fork until combined. If there are still lumps of chocolate after stirring, microwave for another 5–10 seconds.Stir in the vanilla, cover with cling film and place in the fridge for 1 hour, or until set. Divide the chocolate and cream between four ramekins. Microwave on a medium heat for 20 seconds. Stir the mixture with a fork until combined. If there are still lumps of chocolate after stirring, microwave for another 5–10 seconds. Divide the chocolate and cream between four ramekins. Microwave on a medium heat for 20 seconds. Stir the mixture with a fork until combined. If there are still lumps of chocolate after stirring, microwave for another 5–10 seconds. Stir in the vanilla, cover with cling film and place in the fridge for 1 hour, or until set. Stir in the vanilla, cover with cling film and place in the fridge for 1 hour, or until set. | {
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"title": "Intense chocolate pots recipe",
"content": "An average of 4.7 out of 5 stars from 15 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/intense_chocolate_pots_39697_16x9.jpg If you're craving dessert but trying to cut back on calories, this is a low-sugar treat. The vanilla increases the sense of sweetness, as would other flavourings such as finely grated orange zest or a pinch of ground cinnamon. This rich dish can also be chilled in smaller containers such as egg cups or as squares in a large ice-cube tray. Be careful to adjust your meals on a diet day to ensure your calories do not exceed 1200–1500. Each serving provides 253 kcal, 1.5g protein, 12.5g carbohydrates (of which 12.5g sugars), 22g fat (of which 13.5g saturates), 0.5g fibre and trace salt. 80g/3oz dark chocolate (80% cocoa solids), cut into small pieces 120ml/4fl oz double cream 2 drops vanilla extract 80g/3oz dark chocolate (80% cocoa solids), cut into small pieces 120ml/4fl oz double cream 2 drops vanilla extract Method Divide the chocolate and cream between four ramekins. Microwave on a medium heat for 20 seconds. Stir the mixture with a fork until combined. If there are still lumps of chocolate after stirring, microwave for another 5–10 seconds.Stir in the vanilla, cover with cling film and place in the fridge for 1 hour, or until set. Divide the chocolate and cream between four ramekins. Microwave on a medium heat for 20 seconds. Stir the mixture with a fork until combined. If there are still lumps of chocolate after stirring, microwave for another 5–10 seconds. Divide the chocolate and cream between four ramekins. Microwave on a medium heat for 20 seconds. Stir the mixture with a fork until combined. If there are still lumps of chocolate after stirring, microwave for another 5–10 seconds. Stir in the vanilla, cover with cling film and place in the fridge for 1 hour, or until set. Stir in the vanilla, cover with cling film and place in the fridge for 1 hour, or until set."
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} | d469c461e7100e8d657c6c724f7d5330cea0a9456fb12a7445f8e1a65bffbbc1 | New York chicken and apple salad recipe
An average of 4.7 out of 5 stars from 20 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/new_york_chicken_and_67791_16x9.jpg A twist on the classic New York-style Waldorf salad with chicken and a creamy, but low-calorie, garlic dressing. Each serving provides 515 kcal, 55.5g protein, 42g carbohydrates (of which 42g sugars), 12.5g fat (of which 2.5g saturates), 5.5g fibre and 0.8g salt. With a GI of 58 this meal is high protein, low GI. 2 crunchy red apples, such as Red Delicious or Cox’s, cored and cut into 1.5cm/⅝in slices½ lemon, juice only1 level tsp runny honey150g/5½oz red and green seedless grapes, halved2 celery sticks, thinly sliced4 spring onions, thinly sliced1 Little Gem, leaves separated, roughly torn2 x 150g/5½oz cooked chicken breasts, skin removed, roughly torn1–2 tbsp chopped toasted walnuts3–4 sprigs fresh dill, to garnish 2 crunchy red apples, such as Red Delicious or Cox’s, cored and cut into 1.5cm/⅝in slices ½ lemon, juice only 1 level tsp runny honey 150g/5½oz red and green seedless grapes, halved 2 celery sticks, thinly sliced 4 spring onions, thinly sliced 1 Little Gem, leaves separated, roughly torn 2 x 150g/5½oz cooked chicken breasts, skin removed, roughly torn 1–2 tbsp chopped toasted walnuts 3–4 sprigs fresh dill, to garnish 200g/7fl oz fat-free natural yoghurt1 garlic clove, crushed1 tbsp cider vinegar1 level tbsp wholegrain mustard2–3 tbsp chopped fresh dillsalt and freshly ground black pepper 200g/7fl oz fat-free natural yoghurt 1 garlic clove, crushed 1 tbsp cider vinegar 1 level tbsp wholegrain mustard 2–3 tbsp chopped fresh dill salt and freshly ground black pepper Method Put the apples in a wide salad bowl and toss with the lemon juice and honey. Add the grapes, celery, spring onion, lettuce and chicken and toss.To make the dressing, whisk the yoghurt, garlic, vinegar, mustard and dill together and season. Spoon over the salad and toss well.Scatter with the walnuts, garnish with dill and serve. Put the apples in a wide salad bowl and toss with the lemon juice and honey. Add the grapes, celery, spring onion, lettuce and chicken and toss. Put the apples in a wide salad bowl and toss with the lemon juice and honey. Add the grapes, celery, spring onion, lettuce and chicken and toss. To make the dressing, whisk the yoghurt, garlic, vinegar, mustard and dill together and season. Spoon over the salad and toss well. To make the dressing, whisk the yoghurt, garlic, vinegar, mustard and dill together and season. Spoon over the salad and toss well. Scatter with the walnuts, garnish with dill and serve. Scatter with the walnuts, garnish with dill and serve. | {
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"title": "New York chicken and apple salad recipe",
"content": "An average of 4.7 out of 5 stars from 20 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/new_york_chicken_and_67791_16x9.jpg A twist on the classic New York-style Waldorf salad with chicken and a creamy, but low-calorie, garlic dressing. Each serving provides 515 kcal, 55.5g protein, 42g carbohydrates (of which 42g sugars), 12.5g fat (of which 2.5g saturates), 5.5g fibre and 0.8g salt. With a GI of 58 this meal is high protein, low GI. 2 crunchy red apples, such as Red Delicious or Cox’s, cored and cut into 1.5cm/⅝in slices½ lemon, juice only1 level tsp runny honey150g/5½oz red and green seedless grapes, halved2 celery sticks, thinly sliced4 spring onions, thinly sliced1 Little Gem, leaves separated, roughly torn2 x 150g/5½oz cooked chicken breasts, skin removed, roughly torn1–2 tbsp chopped toasted walnuts3–4 sprigs fresh dill, to garnish 2 crunchy red apples, such as Red Delicious or Cox’s, cored and cut into 1.5cm/⅝in slices ½ lemon, juice only 1 level tsp runny honey 150g/5½oz red and green seedless grapes, halved 2 celery sticks, thinly sliced 4 spring onions, thinly sliced 1 Little Gem, leaves separated, roughly torn 2 x 150g/5½oz cooked chicken breasts, skin removed, roughly torn 1–2 tbsp chopped toasted walnuts 3–4 sprigs fresh dill, to garnish 200g/7fl oz fat-free natural yoghurt1 garlic clove, crushed1 tbsp cider vinegar1 level tbsp wholegrain mustard2–3 tbsp chopped fresh dillsalt and freshly ground black pepper 200g/7fl oz fat-free natural yoghurt 1 garlic clove, crushed 1 tbsp cider vinegar 1 level tbsp wholegrain mustard 2–3 tbsp chopped fresh dill salt and freshly ground black pepper Method Put the apples in a wide salad bowl and toss with the lemon juice and honey. Add the grapes, celery, spring onion, lettuce and chicken and toss.To make the dressing, whisk the yoghurt, garlic, vinegar, mustard and dill together and season. Spoon over the salad and toss well.Scatter with the walnuts, garnish with dill and serve. Put the apples in a wide salad bowl and toss with the lemon juice and honey. Add the grapes, celery, spring onion, lettuce and chicken and toss. Put the apples in a wide salad bowl and toss with the lemon juice and honey. Add the grapes, celery, spring onion, lettuce and chicken and toss. To make the dressing, whisk the yoghurt, garlic, vinegar, mustard and dill together and season. Spoon over the salad and toss well. To make the dressing, whisk the yoghurt, garlic, vinegar, mustard and dill together and season. Spoon over the salad and toss well. Scatter with the walnuts, garnish with dill and serve. Scatter with the walnuts, garnish with dill and serve."
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} | caa5554e0eddde00b0c7095d5cd81259ad8e0699126620331b4054f798c14d61 | Healthy meatballs recipe
An average of 3.6 out of 5 stars from 13 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/healthy_meatballs_05528_16x9.jpg These healthy meatballs are simmered in a rich red sauce packed with peppers and tomatoes and the warmth of smoked paprika. Serve with cooked brown rice, quinoa or a mixed salad. Each serving provides 407 kcal, 26g protein, 32g carbohydrates (of which 26g sugars), 17g fat (of which 4g saturates), 11g fibre and 0.9g salt. 400g/14oz lean beef mince (5% fat) 2 red onions, chopped2 tsp French mustard 1 heaped tsp dried mixed herbs 1 tbsp Worcestershire sauce 1 tsp smoked paprika 400g/14oz lean beef mince (5% fat) 2 red onions, chopped 2 tsp French mustard 1 heaped tsp dried mixed herbs 1 tbsp Worcestershire sauce 1 tsp smoked paprika 4 tbsp olive oil, plus extra for greasing3 red onions, finely chopped6 garlic cloves, finely chopped450g/1lb passata1 tsp smoked paprika4 large red peppers, thinly sliced4 fresh tomatoes, chopped 2 sprigs fresh rosemarysalt and pepper 4 tbsp olive oil, plus extra for greasing 3 red onions, finely chopped 6 garlic cloves, finely chopped 450g/1lb passata 1 tsp smoked paprika 4 large red peppers, thinly sliced 4 fresh tomatoes, chopped 2 sprigs fresh rosemary salt and pepper Method Preheat the oven to 200C/180C Fan/Gas 6. Brush a baking tray with olive oil. In a large bowl, combine all the meatball ingredients and mix together using your hands. Shape the mixture into about 25 small, compact meatballs. Place the meatballs on the baking tray and bake for 15–20 minutes, until lightly browned.Meanwhile, make the sauce. In a large frying pan, gently heat the olive oil, add the onions and fry for 2–3 minutes until they have softened. Add the garlic, put the lid on and continue to fry over a gentle heat for 5 minutes. Add the passata, season with salt and pepper and then add the paprika and warm through gently for 1–2 minutes.Add the peppers, tomatoes and rosemary, stir, then cover the pan and simmer gently for 15 minutes.Add the meatballs and cook for 15 minutes over a very low heat. Turn off the heat and leave for 10 minutes for the flavours to blend.Serve hot with brown rice or quinoa and a mixed salad. Preheat the oven to 200C/180C Fan/Gas 6. Brush a baking tray with olive oil. Preheat the oven to 200C/180C Fan/Gas 6. Brush a baking tray with olive oil. In a large bowl, combine all the meatball ingredients and mix together using your hands. Shape the mixture into about 25 small, compact meatballs. Place the meatballs on the baking tray and bake for 15–20 minutes, until lightly browned. In a large bowl, combine all the meatball ingredients and mix together using your hands. Shape the mixture into about 25 small, compact meatballs. Place the meatballs on the baking tray and bake for 15–20 minutes, until lightly browned. Meanwhile, make the sauce. In a large frying pan, gently heat the olive oil, add the onions and fry for 2–3 minutes until they have softened. Add the garlic, put the lid on and continue to fry over a gentle heat for 5 minutes. Meanwhile, make the sauce. In a large frying pan, gently heat the olive oil, add the onions and fry for 2–3 minutes until they have softened. Add the garlic, put the lid on and continue to fry over a gentle heat for 5 minutes. Add the passata, season with salt and pepper and then add the paprika and warm through gently for 1–2 minutes. Add the passata, season with salt and pepper and then add the paprika and warm through gently for 1–2 minutes. Add the peppers, tomatoes and rosemary, stir, then cover the pan and simmer gently for 15 minutes. Add the peppers, tomatoes and rosemary, stir, then cover the pan and simmer gently for 15 minutes. Add the meatballs and cook for 15 minutes over a very low heat. Turn off the heat and leave for 10 minutes for the flavours to blend. Add the meatballs and cook for 15 minutes over a very low heat. Turn off the heat and leave for 10 minutes for the flavours to blend. Serve hot with brown rice or quinoa and a mixed salad. Serve hot with brown rice or quinoa and a mixed salad. | {
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"type": "HowTo",
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"title": "Healthy meatballs recipe",
"content": "An average of 3.6 out of 5 stars from 13 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/healthy_meatballs_05528_16x9.jpg These healthy meatballs are simmered in a rich red sauce packed with peppers and tomatoes and the warmth of smoked paprika. Serve with cooked brown rice, quinoa or a mixed salad. Each serving provides 407 kcal, 26g protein, 32g carbohydrates (of which 26g sugars), 17g fat (of which 4g saturates), 11g fibre and 0.9g salt. 400g/14oz lean beef mince (5% fat) 2 red onions, chopped2 tsp French mustard 1 heaped tsp dried mixed herbs 1 tbsp Worcestershire sauce 1 tsp smoked paprika 400g/14oz lean beef mince (5% fat) 2 red onions, chopped 2 tsp French mustard 1 heaped tsp dried mixed herbs 1 tbsp Worcestershire sauce 1 tsp smoked paprika 4 tbsp olive oil, plus extra for greasing3 red onions, finely chopped6 garlic cloves, finely chopped450g/1lb passata1 tsp smoked paprika4 large red peppers, thinly sliced4 fresh tomatoes, chopped 2 sprigs fresh rosemarysalt and pepper 4 tbsp olive oil, plus extra for greasing 3 red onions, finely chopped 6 garlic cloves, finely chopped 450g/1lb passata 1 tsp smoked paprika 4 large red peppers, thinly sliced 4 fresh tomatoes, chopped 2 sprigs fresh rosemary salt and pepper Method Preheat the oven to 200C/180C Fan/Gas 6. Brush a baking tray with olive oil. In a large bowl, combine all the meatball ingredients and mix together using your hands. Shape the mixture into about 25 small, compact meatballs. Place the meatballs on the baking tray and bake for 15–20 minutes, until lightly browned.Meanwhile, make the sauce. In a large frying pan, gently heat the olive oil, add the onions and fry for 2–3 minutes until they have softened. Add the garlic, put the lid on and continue to fry over a gentle heat for 5 minutes. Add the passata, season with salt and pepper and then add the paprika and warm through gently for 1–2 minutes.Add the peppers, tomatoes and rosemary, stir, then cover the pan and simmer gently for 15 minutes.Add the meatballs and cook for 15 minutes over a very low heat. Turn off the heat and leave for 10 minutes for the flavours to blend.Serve hot with brown rice or quinoa and a mixed salad. Preheat the oven to 200C/180C Fan/Gas 6. Brush a baking tray with olive oil. Preheat the oven to 200C/180C Fan/Gas 6. Brush a baking tray with olive oil. In a large bowl, combine all the meatball ingredients and mix together using your hands. Shape the mixture into about 25 small, compact meatballs. Place the meatballs on the baking tray and bake for 15–20 minutes, until lightly browned. In a large bowl, combine all the meatball ingredients and mix together using your hands. Shape the mixture into about 25 small, compact meatballs. Place the meatballs on the baking tray and bake for 15–20 minutes, until lightly browned. Meanwhile, make the sauce. In a large frying pan, gently heat the olive oil, add the onions and fry for 2–3 minutes until they have softened. Add the garlic, put the lid on and continue to fry over a gentle heat for 5 minutes. Meanwhile, make the sauce. In a large frying pan, gently heat the olive oil, add the onions and fry for 2–3 minutes until they have softened. Add the garlic, put the lid on and continue to fry over a gentle heat for 5 minutes. Add the passata, season with salt and pepper and then add the paprika and warm through gently for 1–2 minutes. Add the passata, season with salt and pepper and then add the paprika and warm through gently for 1–2 minutes. Add the peppers, tomatoes and rosemary, stir, then cover the pan and simmer gently for 15 minutes. Add the peppers, tomatoes and rosemary, stir, then cover the pan and simmer gently for 15 minutes. Add the meatballs and cook for 15 minutes over a very low heat. Turn off the heat and leave for 10 minutes for the flavours to blend. Add the meatballs and cook for 15 minutes over a very low heat. Turn off the heat and leave for 10 minutes for the flavours to blend. Serve hot with brown rice or quinoa and a mixed salad. Serve hot with brown rice or quinoa and a mixed salad."
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} | 4e3c9ed827807dc55d1efa905e9b296c05565629903445481d4725f0ad0c5839 | Chilli and garlic-spiced kale crisps recipe
An average of 4.3 out of 5 stars from 8 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chilli_and_garlic_spiced_00826_16x9.jpg Snack healthy with this spiced, crispy kale. It can be stored in an airtight container for up to three days. Each serving provides 56 kcal, 2.5g protein, 1.5g carbohydrates (of which 1.5g sugars), 4g fat (of which 0.5g saturates), 3g fibre and 0.5g salt. ½ tsp dried chilli flakes1 tsp garlic granules¼ tsp sea salt250g/9oz curly kale, leaves picked from stems, washed and dried1 tbsp light olive oil ½ tsp dried chilli flakes 1 tsp garlic granules ¼ tsp sea salt 250g/9oz curly kale, leaves picked from stems, washed and dried 1 tbsp light olive oil Method Preheat the oven to 120C/100C Fan/Gas ½ and line two large baking trays with baking paper.Mix together the chilli, garlic granules and sea salt.Put the kale in a large bowl and massage the oil into the leaves. Toss with the seasoning. Spread the leaves out in a single layer on two large baking trays. Bake for 20 minutes, turning the trays halfway through cooking.Lift the leaves from the baking paper using a spatula. Return the trays to the oven, turn off the heat and leave for 12–15 minutes, or until crisp. Preheat the oven to 120C/100C Fan/Gas ½ and line two large baking trays with baking paper. Preheat the oven to 120C/100C Fan/Gas ½ and line two large baking trays with baking paper. Mix together the chilli, garlic granules and sea salt. Mix together the chilli, garlic granules and sea salt. Put the kale in a large bowl and massage the oil into the leaves. Toss with the seasoning. Put the kale in a large bowl and massage the oil into the leaves. Toss with the seasoning. Spread the leaves out in a single layer on two large baking trays. Bake for 20 minutes, turning the trays halfway through cooking. Spread the leaves out in a single layer on two large baking trays. Bake for 20 minutes, turning the trays halfway through cooking. Lift the leaves from the baking paper using a spatula. Return the trays to the oven, turn off the heat and leave for 12–15 minutes, or until crisp. Lift the leaves from the baking paper using a spatula. Return the trays to the oven, turn off the heat and leave for 12–15 minutes, or until crisp. | {
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"title": "Chilli and garlic-spiced kale crisps recipe",
"content": "An average of 4.3 out of 5 stars from 8 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chilli_and_garlic_spiced_00826_16x9.jpg Snack healthy with this spiced, crispy kale. It can be stored in an airtight container for up to three days. Each serving provides 56 kcal, 2.5g protein, 1.5g carbohydrates (of which 1.5g sugars), 4g fat (of which 0.5g saturates), 3g fibre and 0.5g salt. ½ tsp dried chilli flakes1 tsp garlic granules¼ tsp sea salt250g/9oz curly kale, leaves picked from stems, washed and dried1 tbsp light olive oil ½ tsp dried chilli flakes 1 tsp garlic granules ¼ tsp sea salt 250g/9oz curly kale, leaves picked from stems, washed and dried 1 tbsp light olive oil Method Preheat the oven to 120C/100C Fan/Gas ½ and line two large baking trays with baking paper.Mix together the chilli, garlic granules and sea salt.Put the kale in a large bowl and massage the oil into the leaves. Toss with the seasoning. Spread the leaves out in a single layer on two large baking trays. Bake for 20 minutes, turning the trays halfway through cooking.Lift the leaves from the baking paper using a spatula. Return the trays to the oven, turn off the heat and leave for 12–15 minutes, or until crisp. Preheat the oven to 120C/100C Fan/Gas ½ and line two large baking trays with baking paper. Preheat the oven to 120C/100C Fan/Gas ½ and line two large baking trays with baking paper. Mix together the chilli, garlic granules and sea salt. Mix together the chilli, garlic granules and sea salt. Put the kale in a large bowl and massage the oil into the leaves. Toss with the seasoning. Put the kale in a large bowl and massage the oil into the leaves. Toss with the seasoning. Spread the leaves out in a single layer on two large baking trays. Bake for 20 minutes, turning the trays halfway through cooking. Spread the leaves out in a single layer on two large baking trays. Bake for 20 minutes, turning the trays halfway through cooking. Lift the leaves from the baking paper using a spatula. Return the trays to the oven, turn off the heat and leave for 12–15 minutes, or until crisp. Lift the leaves from the baking paper using a spatula. Return the trays to the oven, turn off the heat and leave for 12–15 minutes, or until crisp."
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} | 8f43b1c61c9ddc61d408387621ab0421f7b15b536b493c29ecc23782b8b93ddd | Coconut prawn curry with cauliflower 'rice' recipe
An average of 5.0 out of 5 stars from 21 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/coconut_prawn_curry_with_58477_16x9.jpg Make this fragrant and healthy coconut prawn curry with a low-carb and aromatic cauliflower ‘rice’ pilau in just half an hour. Each serving provides 281 kcal, 27g protein, 16g carbohydrates (of which 11g sugars), 11g fat (of which 4g saturates), 6g fibre and 2.2g salt. With a GI of 45 this meal is high protein, low GI. 1 tbsp light olive oil1 onion, roughly chopped2 garlic cloves, finely chopped2 level tbsp medium curry paste2 tbsp tomato purée200ml/7fl oz chicken or vegetable stock200ml tin reduced fat coconut milk1 courgette, cut into 1cm/½in cubes400g/14oz raw tiger prawns, peeled (defrosted if frozen)salt and freshly ground black pepper 1 tbsp light olive oil 1 onion, roughly chopped 2 garlic cloves, finely chopped 2 level tbsp medium curry paste 2 tbsp tomato purée 200ml/7fl oz chicken or vegetable stock 200ml tin reduced fat coconut milk 1 courgette, cut into 1cm/½in cubes 400g/14oz raw tiger prawns, peeled (defrosted if frozen) salt and freshly ground black pepper 800g/1lb 12oz cauliflower florets1 tsp light olive oil1 tbsp pilau rice seasoning 6 tbsp chopped fresh coriander 800g/1lb 12oz cauliflower florets 1 tsp light olive oil 1 tbsp pilau rice seasoning 6 tbsp chopped fresh coriander Method Heat the oil in a large frying pan. Add the onion and garlic and cook over a medium heat for 2–3 minutes, or until softened. Add the curry paste and fry for 30 seconds. Add the tomato purée, stock, coconut milk and courgette and simmer for 10 minutes.Add the prawns and cook for 4–5 minutes, or until pink and cooked through. Season.Meanwhile, to make the pilau, pulse the cauliflower in a food processor until the size of rice. Place in a large, heatproof bowl, cover with cling film, then pierce and microwave on high for 6–8 minutes.Heat the oil in a wide frying pan over a medium heat. Fry the pilau seasoning and cauliflower ‘rice’ for 6–7 minutes, or until piping hot. Remove from the heat and stir in the coriander. Serve the curry with the 'rice'. Heat the oil in a large frying pan. Add the onion and garlic and cook over a medium heat for 2–3 minutes, or until softened. Add the curry paste and fry for 30 seconds. Add the tomato purée, stock, coconut milk and courgette and simmer for 10 minutes. Heat the oil in a large frying pan. Add the onion and garlic and cook over a medium heat for 2–3 minutes, or until softened. Add the curry paste and fry for 30 seconds. Add the tomato purée, stock, coconut milk and courgette and simmer for 10 minutes. Add the prawns and cook for 4–5 minutes, or until pink and cooked through. Season. Add the prawns and cook for 4–5 minutes, or until pink and cooked through. Season. Meanwhile, to make the pilau, pulse the cauliflower in a food processor until the size of rice. Place in a large, heatproof bowl, cover with cling film, then pierce and microwave on high for 6–8 minutes. Meanwhile, to make the pilau, pulse the cauliflower in a food processor until the size of rice. Place in a large, heatproof bowl, cover with cling film, then pierce and microwave on high for 6–8 minutes. Heat the oil in a wide frying pan over a medium heat. Fry the pilau seasoning and cauliflower ‘rice’ for 6–7 minutes, or until piping hot. Remove from the heat and stir in the coriander. Heat the oil in a wide frying pan over a medium heat. Fry the pilau seasoning and cauliflower ‘rice’ for 6–7 minutes, or until piping hot. Remove from the heat and stir in the coriander. Serve the curry with the 'rice'. Serve the curry with the 'rice'. | {
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"processing_date": "2025-09-05T00:00:00",
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"title": "Coconut prawn curry with cauliflower 'rice' recipe",
"content": "An average of 5.0 out of 5 stars from 21 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/coconut_prawn_curry_with_58477_16x9.jpg Make this fragrant and healthy coconut prawn curry with a low-carb and aromatic cauliflower ‘rice’ pilau in just half an hour. Each serving provides 281 kcal, 27g protein, 16g carbohydrates (of which 11g sugars), 11g fat (of which 4g saturates), 6g fibre and 2.2g salt. With a GI of 45 this meal is high protein, low GI. 1 tbsp light olive oil1 onion, roughly chopped2 garlic cloves, finely chopped2 level tbsp medium curry paste2 tbsp tomato purée200ml/7fl oz chicken or vegetable stock200ml tin reduced fat coconut milk1 courgette, cut into 1cm/½in cubes400g/14oz raw tiger prawns, peeled (defrosted if frozen)salt and freshly ground black pepper 1 tbsp light olive oil 1 onion, roughly chopped 2 garlic cloves, finely chopped 2 level tbsp medium curry paste 2 tbsp tomato purée 200ml/7fl oz chicken or vegetable stock 200ml tin reduced fat coconut milk 1 courgette, cut into 1cm/½in cubes 400g/14oz raw tiger prawns, peeled (defrosted if frozen) salt and freshly ground black pepper 800g/1lb 12oz cauliflower florets1 tsp light olive oil1 tbsp pilau rice seasoning 6 tbsp chopped fresh coriander 800g/1lb 12oz cauliflower florets 1 tsp light olive oil 1 tbsp pilau rice seasoning 6 tbsp chopped fresh coriander Method Heat the oil in a large frying pan. Add the onion and garlic and cook over a medium heat for 2–3 minutes, or until softened. Add the curry paste and fry for 30 seconds. Add the tomato purée, stock, coconut milk and courgette and simmer for 10 minutes.Add the prawns and cook for 4–5 minutes, or until pink and cooked through. Season.Meanwhile, to make the pilau, pulse the cauliflower in a food processor until the size of rice. Place in a large, heatproof bowl, cover with cling film, then pierce and microwave on high for 6–8 minutes.Heat the oil in a wide frying pan over a medium heat. Fry the pilau seasoning and cauliflower ‘rice’ for 6–7 minutes, or until piping hot. Remove from the heat and stir in the coriander. Serve the curry with the 'rice'. Heat the oil in a large frying pan. Add the onion and garlic and cook over a medium heat for 2–3 minutes, or until softened. Add the curry paste and fry for 30 seconds. Add the tomato purée, stock, coconut milk and courgette and simmer for 10 minutes. Heat the oil in a large frying pan. Add the onion and garlic and cook over a medium heat for 2–3 minutes, or until softened. Add the curry paste and fry for 30 seconds. Add the tomato purée, stock, coconut milk and courgette and simmer for 10 minutes. Add the prawns and cook for 4–5 minutes, or until pink and cooked through. Season. Add the prawns and cook for 4–5 minutes, or until pink and cooked through. Season. Meanwhile, to make the pilau, pulse the cauliflower in a food processor until the size of rice. Place in a large, heatproof bowl, cover with cling film, then pierce and microwave on high for 6–8 minutes. Meanwhile, to make the pilau, pulse the cauliflower in a food processor until the size of rice. Place in a large, heatproof bowl, cover with cling film, then pierce and microwave on high for 6–8 minutes. Heat the oil in a wide frying pan over a medium heat. Fry the pilau seasoning and cauliflower ‘rice’ for 6–7 minutes, or until piping hot. Remove from the heat and stir in the coriander. Heat the oil in a wide frying pan over a medium heat. Fry the pilau seasoning and cauliflower ‘rice’ for 6–7 minutes, or until piping hot. Remove from the heat and stir in the coriander. Serve the curry with the 'rice'. Serve the curry with the 'rice'."
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} | d907fbff0b3cbfad2fb8c56e4c9751a91a82342b7de01f3e86539df78af43974 | Crab and courgette pasta recipe
An average of 4.2 out of 5 stars from 5 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/crab_and_courgette_pasta_55917_16x9.jpg In this low-calorie dish, the crab's proteins make you feel full for longer and its omega-3 fats, plus minerals such as selenium and zinc, make it healthy. Each serving provides 513 kcal, 31g protein, 66g carbohydrates (of which 4.5g sugars), 12g fat (of which 4g saturates), 6.5g fibre and 1.2g salt. 350g/12oz spaghetti or linguine600g/1lb 5oz courgettes, cut into ribbons using a vegetable peeler2 tbsp olive oil2 garlic cloves, finely chopped2 x 240g tins crab meat, drained½ unwaxed lemon, finely grated zest and juice 2 tbsp dried dillsalt and freshly ground black pepper4 tbsp freshly grated Parmesan, to serve 350g/12oz spaghetti or linguine 600g/1lb 5oz courgettes, cut into ribbons using a vegetable peeler 2 tbsp olive oil 2 garlic cloves, finely chopped 2 x 240g tins crab meat, drained ½ unwaxed lemon, finely grated zest and juice 2 tbsp dried dill salt and freshly ground black pepper 4 tbsp freshly grated Parmesan, to serve Method Bring a large pan of salted water to the boil. Cook the pasta for 8 minutes, or until al dente. Place the courgettes in a steamer or colander and sit above the pan of pasta. Cover and steam for 1–2 minutes, or until tender. Drain the pasta, retaining a little of the cooking water, and tip into a large bowl. Pour the oil into the pasta pan over a low heat. Add the garlic and cook briefly, to flavour the oil. Pour the oil over the pasta.Toss the pasta with the crab, lemon zest and juice, dill and courgettes. Serve topping each portion with 1 tablespoon Parmesan and a grind of pepper. Bring a large pan of salted water to the boil. Cook the pasta for 8 minutes, or until al dente. Bring a large pan of salted water to the boil. Cook the pasta for 8 minutes, or until al dente. Place the courgettes in a steamer or colander and sit above the pan of pasta. Cover and steam for 1–2 minutes, or until tender. Place the courgettes in a steamer or colander and sit above the pan of pasta. Cover and steam for 1–2 minutes, or until tender. Drain the pasta, retaining a little of the cooking water, and tip into a large bowl. Drain the pasta, retaining a little of the cooking water, and tip into a large bowl. Pour the oil into the pasta pan over a low heat. Add the garlic and cook briefly, to flavour the oil. Pour the oil over the pasta. Pour the oil into the pasta pan over a low heat. Add the garlic and cook briefly, to flavour the oil. Pour the oil over the pasta. Toss the pasta with the crab, lemon zest and juice, dill and courgettes. Serve topping each portion with 1 tablespoon Parmesan and a grind of pepper. Toss the pasta with the crab, lemon zest and juice, dill and courgettes. Serve topping each portion with 1 tablespoon Parmesan and a grind of pepper. | {
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"title": "Crab and courgette pasta recipe",
"content": "An average of 4.2 out of 5 stars from 5 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/crab_and_courgette_pasta_55917_16x9.jpg In this low-calorie dish, the crab's proteins make you feel full for longer and its omega-3 fats, plus minerals such as selenium and zinc, make it healthy. Each serving provides 513 kcal, 31g protein, 66g carbohydrates (of which 4.5g sugars), 12g fat (of which 4g saturates), 6.5g fibre and 1.2g salt. 350g/12oz spaghetti or linguine600g/1lb 5oz courgettes, cut into ribbons using a vegetable peeler2 tbsp olive oil2 garlic cloves, finely chopped2 x 240g tins crab meat, drained½ unwaxed lemon, finely grated zest and juice 2 tbsp dried dillsalt and freshly ground black pepper4 tbsp freshly grated Parmesan, to serve 350g/12oz spaghetti or linguine 600g/1lb 5oz courgettes, cut into ribbons using a vegetable peeler 2 tbsp olive oil 2 garlic cloves, finely chopped 2 x 240g tins crab meat, drained ½ unwaxed lemon, finely grated zest and juice 2 tbsp dried dill salt and freshly ground black pepper 4 tbsp freshly grated Parmesan, to serve Method Bring a large pan of salted water to the boil. Cook the pasta for 8 minutes, or until al dente. Place the courgettes in a steamer or colander and sit above the pan of pasta. Cover and steam for 1–2 minutes, or until tender. Drain the pasta, retaining a little of the cooking water, and tip into a large bowl. Pour the oil into the pasta pan over a low heat. Add the garlic and cook briefly, to flavour the oil. Pour the oil over the pasta.Toss the pasta with the crab, lemon zest and juice, dill and courgettes. Serve topping each portion with 1 tablespoon Parmesan and a grind of pepper. Bring a large pan of salted water to the boil. Cook the pasta for 8 minutes, or until al dente. Bring a large pan of salted water to the boil. Cook the pasta for 8 minutes, or until al dente. Place the courgettes in a steamer or colander and sit above the pan of pasta. Cover and steam for 1–2 minutes, or until tender. Place the courgettes in a steamer or colander and sit above the pan of pasta. Cover and steam for 1–2 minutes, or until tender. Drain the pasta, retaining a little of the cooking water, and tip into a large bowl. Drain the pasta, retaining a little of the cooking water, and tip into a large bowl. Pour the oil into the pasta pan over a low heat. Add the garlic and cook briefly, to flavour the oil. Pour the oil over the pasta. Pour the oil into the pasta pan over a low heat. Add the garlic and cook briefly, to flavour the oil. Pour the oil over the pasta. Toss the pasta with the crab, lemon zest and juice, dill and courgettes. Serve topping each portion with 1 tablespoon Parmesan and a grind of pepper. Toss the pasta with the crab, lemon zest and juice, dill and courgettes. Serve topping each portion with 1 tablespoon Parmesan and a grind of pepper."
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} | 25e196e7c71865987b731eb082cfb0ad081604b611d9424dcf68cb430ca8721a | Chinese plum chicken recipe
An average of 4.5 out of 5 stars from 14 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chinese_plum_chicken_26015_16x9.jpg This Chinese plum chicken bake is a tangy high-protein, low-calorie supper that can be made quickly after work or prepped the night before. Each serving provides 457 kcal, 43g protein, 52g carbohydrates (of which 18g sugars), 7g fat (of which 1.5g saturates), 9g fibre and 1.4g salt. 1 tbsp olive oil2 onions, thinly sliced 3 garlic cloves, finely chopped10 plums, quartered and stoned 4cm/1½in fresh ginger, peeled and finely chopped8 chicken thighs, boneless, skin removed2 tbsp soy saucelarge pinch caster sugar150g/5½oz white long grain rice1 large head broccoli, cut into floretshandful coriander leaves, roughly chopped, to garnish 1 tbsp olive oil 2 onions, thinly sliced 3 garlic cloves, finely chopped 10 plums, quartered and stoned 4cm/1½in fresh ginger, peeled and finely chopped 8 chicken thighs, boneless, skin removed 2 tbsp soy sauce large pinch caster sugar 150g/5½oz white long grain rice 1 large head broccoli, cut into florets handful coriander leaves, roughly chopped, to garnish Method Preheat the oven to 200C/180C Fan/Gas 6. Heat the oil in a casserole dish over a medium heat. Add the onions and garlic and cook until softened, stirring occasionally. Stir in the plums, ginger, chicken, soy sauce, sugar and 100ml/3½fl oz water. Cover with a lid and bring to the boil.Transfer the dish to the oven and bake for 30–40 minutes, or until the chicken is cooked through and the plums have collapsed into a sauce. Taste and season with more soy sauce if necessary.Meanwhile, cook the rice according to the packet instructions. Leave with the lid on until ready to serve. Meanwhile, place the broccoli in a metal colander over a pan of simmering water. Cover with a lid and steam until just tender. Alternatively, cook using a steamer.Serve the rice with the plum chicken and broccoli. Scatter over the coriander. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Heat the oil in a casserole dish over a medium heat. Add the onions and garlic and cook until softened, stirring occasionally. Heat the oil in a casserole dish over a medium heat. Add the onions and garlic and cook until softened, stirring occasionally. Stir in the plums, ginger, chicken, soy sauce, sugar and 100ml/3½fl oz water. Cover with a lid and bring to the boil. Stir in the plums, ginger, chicken, soy sauce, sugar and 100ml/3½fl oz water. Cover with a lid and bring to the boil. Transfer the dish to the oven and bake for 30–40 minutes, or until the chicken is cooked through and the plums have collapsed into a sauce. Taste and season with more soy sauce if necessary. Transfer the dish to the oven and bake for 30–40 minutes, or until the chicken is cooked through and the plums have collapsed into a sauce. Taste and season with more soy sauce if necessary. Meanwhile, cook the rice according to the packet instructions. Leave with the lid on until ready to serve. Meanwhile, cook the rice according to the packet instructions. Leave with the lid on until ready to serve. Meanwhile, place the broccoli in a metal colander over a pan of simmering water. Cover with a lid and steam until just tender. Alternatively, cook using a steamer. Meanwhile, place the broccoli in a metal colander over a pan of simmering water. Cover with a lid and steam until just tender. Alternatively, cook using a steamer. Serve the rice with the plum chicken and broccoli. Scatter over the coriander. Serve the rice with the plum chicken and broccoli. Scatter over the coriander. Recipe tips To make this dish gluten-free, use tamari sauce instead of soy sauce. | {
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"content": "An average of 4.5 out of 5 stars from 14 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chinese_plum_chicken_26015_16x9.jpg This Chinese plum chicken bake is a tangy high-protein, low-calorie supper that can be made quickly after work or prepped the night before. Each serving provides 457 kcal, 43g protein, 52g carbohydrates (of which 18g sugars), 7g fat (of which 1.5g saturates), 9g fibre and 1.4g salt. 1 tbsp olive oil2 onions, thinly sliced 3 garlic cloves, finely chopped10 plums, quartered and stoned 4cm/1½in fresh ginger, peeled and finely chopped8 chicken thighs, boneless, skin removed2 tbsp soy saucelarge pinch caster sugar150g/5½oz white long grain rice1 large head broccoli, cut into floretshandful coriander leaves, roughly chopped, to garnish 1 tbsp olive oil 2 onions, thinly sliced 3 garlic cloves, finely chopped 10 plums, quartered and stoned 4cm/1½in fresh ginger, peeled and finely chopped 8 chicken thighs, boneless, skin removed 2 tbsp soy sauce large pinch caster sugar 150g/5½oz white long grain rice 1 large head broccoli, cut into florets handful coriander leaves, roughly chopped, to garnish Method Preheat the oven to 200C/180C Fan/Gas 6. Heat the oil in a casserole dish over a medium heat. Add the onions and garlic and cook until softened, stirring occasionally. Stir in the plums, ginger, chicken, soy sauce, sugar and 100ml/3½fl oz water. Cover with a lid and bring to the boil.Transfer the dish to the oven and bake for 30–40 minutes, or until the chicken is cooked through and the plums have collapsed into a sauce. Taste and season with more soy sauce if necessary.Meanwhile, cook the rice according to the packet instructions. Leave with the lid on until ready to serve. Meanwhile, place the broccoli in a metal colander over a pan of simmering water. Cover with a lid and steam until just tender. Alternatively, cook using a steamer.Serve the rice with the plum chicken and broccoli. Scatter over the coriander. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Heat the oil in a casserole dish over a medium heat. Add the onions and garlic and cook until softened, stirring occasionally. Heat the oil in a casserole dish over a medium heat. Add the onions and garlic and cook until softened, stirring occasionally. Stir in the plums, ginger, chicken, soy sauce, sugar and 100ml/3½fl oz water. Cover with a lid and bring to the boil. Stir in the plums, ginger, chicken, soy sauce, sugar and 100ml/3½fl oz water. Cover with a lid and bring to the boil. Transfer the dish to the oven and bake for 30–40 minutes, or until the chicken is cooked through and the plums have collapsed into a sauce. Taste and season with more soy sauce if necessary. Transfer the dish to the oven and bake for 30–40 minutes, or until the chicken is cooked through and the plums have collapsed into a sauce. Taste and season with more soy sauce if necessary. Meanwhile, cook the rice according to the packet instructions. Leave with the lid on until ready to serve. Meanwhile, cook the rice according to the packet instructions. Leave with the lid on until ready to serve. Meanwhile, place the broccoli in a metal colander over a pan of simmering water. Cover with a lid and steam until just tender. Alternatively, cook using a steamer. Meanwhile, place the broccoli in a metal colander over a pan of simmering water. Cover with a lid and steam until just tender. Alternatively, cook using a steamer. Serve the rice with the plum chicken and broccoli. Scatter over the coriander. Serve the rice with the plum chicken and broccoli. Scatter over the coriander. Recipe tips To make this dish gluten-free, use tamari sauce instead of soy sauce."
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} | 5411abcfcfe7b2f8f5c8e60e5e897847e8102a18686ca7875c7a60b31d36f9fd | Red lentil hummus with vegetable crudités recipe
An average of 2.8 out of 5 stars from 6 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/red_lentil_hummus_with_64723_16x9.jpg Red lentils are an excellent source of protein. Make them one of your kitchen staples and use in this nourishing, low-calorie 'hummus' which is terrific as a snack, with vegetable crudités, or lunchbox filler. Each serving provides 218 kcal, 12g protein, 28g carbohydrates (of which 7g sugars), 5g fat (of which 1g saturates), 6g fibre and 1g salt. With a GI of 45 this meal is high protein, low GI. 1 tbsp light olive oil2 shallots, finely chopped1 tsp sweet smoked paprika, plus extra to sprinkle1 garlic clove, crushed200g/7oz butternut squash, peeled, finely diced150g/5½oz red lentils450ml/1lb vegetable stock1 level tsp tahini2 level tbsp fat-free Greek-style yoghurt2 tbsp finely chopped fresh coriander, plus extra sprigs to garnishsalt and freshly ground black pepper 1 tbsp light olive oil 2 shallots, finely chopped 1 tsp sweet smoked paprika, plus extra to sprinkle 1 garlic clove, crushed 200g/7oz butternut squash, peeled, finely diced 150g/5½oz red lentils 450ml/1lb vegetable stock 1 level tsp tahini 2 level tbsp fat-free Greek-style yoghurt 2 tbsp finely chopped fresh coriander, plus extra sprigs to garnish salt and freshly ground black pepper 1 large carrot, cut into finger-length sticks2 celery stalks, cut into finger-length sticks½ cucumber, deseeded, cut into finger-length sticks6–8 red radishes, topped and tailed 1 large carrot, cut into finger-length sticks 2 celery stalks, cut into finger-length sticks ½ cucumber, deseeded, cut into finger-length sticks 6–8 red radishes, topped and tailed Method Heat the oil in a frying pan. Add the shallots and cook over a medium heat for 3–4 minutes, or until softened. Add the paprika and garlic and cook for 2 minutes. Add the butternut squash, lentils and stock, bring to a simmer and cook for 20 minutes, or until the squash and lentils are tender and almost all the liquid has been absorbed. Season.Add the tahini, yoghurt and coriander and mash to an even, fairly smooth texture. Place in the fridge for 1 hour, dust with paprika and sprinkle with coriander sprigs. Serve with the vegetable crudités. Heat the oil in a frying pan. Add the shallots and cook over a medium heat for 3–4 minutes, or until softened. Heat the oil in a frying pan. Add the shallots and cook over a medium heat for 3–4 minutes, or until softened. Add the paprika and garlic and cook for 2 minutes. Add the butternut squash, lentils and stock, bring to a simmer and cook for 20 minutes, or until the squash and lentils are tender and almost all the liquid has been absorbed. Season. Add the paprika and garlic and cook for 2 minutes. Add the butternut squash, lentils and stock, bring to a simmer and cook for 20 minutes, or until the squash and lentils are tender and almost all the liquid has been absorbed. Season. Add the tahini, yoghurt and coriander and mash to an even, fairly smooth texture. Add the tahini, yoghurt and coriander and mash to an even, fairly smooth texture. Place in the fridge for 1 hour, dust with paprika and sprinkle with coriander sprigs. Serve with the vegetable crudités. Place in the fridge for 1 hour, dust with paprika and sprinkle with coriander sprigs. Serve with the vegetable crudités. | {
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"title": "Red lentil hummus with vegetable crudités recipe",
"content": "An average of 2.8 out of 5 stars from 6 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/red_lentil_hummus_with_64723_16x9.jpg Red lentils are an excellent source of protein. Make them one of your kitchen staples and use in this nourishing, low-calorie 'hummus' which is terrific as a snack, with vegetable crudités, or lunchbox filler. Each serving provides 218 kcal, 12g protein, 28g carbohydrates (of which 7g sugars), 5g fat (of which 1g saturates), 6g fibre and 1g salt. With a GI of 45 this meal is high protein, low GI. 1 tbsp light olive oil2 shallots, finely chopped1 tsp sweet smoked paprika, plus extra to sprinkle1 garlic clove, crushed200g/7oz butternut squash, peeled, finely diced150g/5½oz red lentils450ml/1lb vegetable stock1 level tsp tahini2 level tbsp fat-free Greek-style yoghurt2 tbsp finely chopped fresh coriander, plus extra sprigs to garnishsalt and freshly ground black pepper 1 tbsp light olive oil 2 shallots, finely chopped 1 tsp sweet smoked paprika, plus extra to sprinkle 1 garlic clove, crushed 200g/7oz butternut squash, peeled, finely diced 150g/5½oz red lentils 450ml/1lb vegetable stock 1 level tsp tahini 2 level tbsp fat-free Greek-style yoghurt 2 tbsp finely chopped fresh coriander, plus extra sprigs to garnish salt and freshly ground black pepper 1 large carrot, cut into finger-length sticks2 celery stalks, cut into finger-length sticks½ cucumber, deseeded, cut into finger-length sticks6–8 red radishes, topped and tailed 1 large carrot, cut into finger-length sticks 2 celery stalks, cut into finger-length sticks ½ cucumber, deseeded, cut into finger-length sticks 6–8 red radishes, topped and tailed Method Heat the oil in a frying pan. Add the shallots and cook over a medium heat for 3–4 minutes, or until softened. Add the paprika and garlic and cook for 2 minutes. Add the butternut squash, lentils and stock, bring to a simmer and cook for 20 minutes, or until the squash and lentils are tender and almost all the liquid has been absorbed. Season.Add the tahini, yoghurt and coriander and mash to an even, fairly smooth texture. Place in the fridge for 1 hour, dust with paprika and sprinkle with coriander sprigs. Serve with the vegetable crudités. Heat the oil in a frying pan. Add the shallots and cook over a medium heat for 3–4 minutes, or until softened. Heat the oil in a frying pan. Add the shallots and cook over a medium heat for 3–4 minutes, or until softened. Add the paprika and garlic and cook for 2 minutes. Add the butternut squash, lentils and stock, bring to a simmer and cook for 20 minutes, or until the squash and lentils are tender and almost all the liquid has been absorbed. Season. Add the paprika and garlic and cook for 2 minutes. Add the butternut squash, lentils and stock, bring to a simmer and cook for 20 minutes, or until the squash and lentils are tender and almost all the liquid has been absorbed. Season. Add the tahini, yoghurt and coriander and mash to an even, fairly smooth texture. Add the tahini, yoghurt and coriander and mash to an even, fairly smooth texture. Place in the fridge for 1 hour, dust with paprika and sprinkle with coriander sprigs. Serve with the vegetable crudités. Place in the fridge for 1 hour, dust with paprika and sprinkle with coriander sprigs. Serve with the vegetable crudités."
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} | 219e91e7ed7de8f0c84cf736979cf6c4a64c4d7f7f42c15324b2dd6b4ba59748 | Fish and potato traybake recipe
Fish and potato traybake with pesto An average of 4.7 out of 5 stars from 43 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/cod_with_pesto_roast_14470_16x9.jpg This filling, flavour-packed cod traybake recipe makes an excellent weekend lunch or week-night dinner. You can use any firm white fish in place of the cod – hake, pollack or haddock would all work well. Each serving provides 500 kcal, 28.5g protein, 34g carbohydrates (of which 5.1g sugars), 26.5g fat (of which 4.5g saturates), 5g fibre and 1.6g salt. 640g/1lb 7oz floury potatoes, preferably Maris Piper, peeled and thinly sliced2 red peppers, sliced2 bay leaves2 garlic cloves, finely chopped2 tbsp olive oil½ tsp sea salt flakes 4 x 120g/4oz cod fillets, skinless and boneless freshly ground black pepper 640g/1lb 7oz floury potatoes, preferably Maris Piper, peeled and thinly sliced 2 red peppers, sliced 2 bay leaves 2 garlic cloves, finely chopped 2 tbsp olive oil ½ tsp sea salt flakes 4 x 120g/4oz cod fillets, skinless and boneless freshly ground black pepper ½ garlic clove 25g/1oz pine nuts 50g/1¾oz fresh basil leaves5 tbsp olive oil 25g/1oz Parmesan, finely grated1 tbsp lemon juice ½ tsp sea salt flakes ½ garlic clove 25g/1oz pine nuts 50g/1¾oz fresh basil leaves 5 tbsp olive oil 25g/1oz Parmesan, finely grated 1 tbsp lemon juice ½ tsp sea salt flakes Method Preheat the oven to 200C/180C Fan/Gas 6. Mix the potatoes, peppers, bay, garlic, oil, salt and a good pinch of black pepper in a large roasting tin. Cover tightly with kitchen foil and bake for 1 hour.Meanwhile, to make the pesto, blend the garlic and pine nuts in a food processor. Add the basil and pulse until roughly chopped. With the motor still running, add the oil and blend briefly. Stir in the Parmesan, lemon juice and salt. Place the cod on top of the vegetables and spread each fillet with a quarter of the pesto. Bake, uncovered, for 15 minutes, or until the fish is cooked through. Serve immediately. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Mix the potatoes, peppers, bay, garlic, oil, salt and a good pinch of black pepper in a large roasting tin. Cover tightly with kitchen foil and bake for 1 hour. Mix the potatoes, peppers, bay, garlic, oil, salt and a good pinch of black pepper in a large roasting tin. Cover tightly with kitchen foil and bake for 1 hour. Meanwhile, to make the pesto, blend the garlic and pine nuts in a food processor. Add the basil and pulse until roughly chopped. With the motor still running, add the oil and blend briefly. Stir in the Parmesan, lemon juice and salt. Meanwhile, to make the pesto, blend the garlic and pine nuts in a food processor. Add the basil and pulse until roughly chopped. With the motor still running, add the oil and blend briefly. Stir in the Parmesan, lemon juice and salt. Place the cod on top of the vegetables and spread each fillet with a quarter of the pesto. Bake, uncovered, for 15 minutes, or until the fish is cooked through. Serve immediately. Place the cod on top of the vegetables and spread each fillet with a quarter of the pesto. Bake, uncovered, for 15 minutes, or until the fish is cooked through. Serve immediately. Recipe tips Save money by buying frozen fish fillets and cooking them from frozen. Many flaky fish are actually better cooked from frozen. Simply rinse under cold water to remove any ice crystals and continue as directed in the recipe. It will just take an extra few minutes to cook. Insert a metal skewer or knife into the thickest part to check it's hot all the way through. | {
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"title": "Fish and potato traybake recipe",
"content": "Fish and potato traybake with pesto An average of 4.7 out of 5 stars from 43 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/cod_with_pesto_roast_14470_16x9.jpg This filling, flavour-packed cod traybake recipe makes an excellent weekend lunch or week-night dinner. You can use any firm white fish in place of the cod – hake, pollack or haddock would all work well. Each serving provides 500 kcal, 28.5g protein, 34g carbohydrates (of which 5.1g sugars), 26.5g fat (of which 4.5g saturates), 5g fibre and 1.6g salt. 640g/1lb 7oz floury potatoes, preferably Maris Piper, peeled and thinly sliced2 red peppers, sliced2 bay leaves2 garlic cloves, finely chopped2 tbsp olive oil½ tsp sea salt flakes 4 x 120g/4oz cod fillets, skinless and boneless freshly ground black pepper 640g/1lb 7oz floury potatoes, preferably Maris Piper, peeled and thinly sliced 2 red peppers, sliced 2 bay leaves 2 garlic cloves, finely chopped 2 tbsp olive oil ½ tsp sea salt flakes 4 x 120g/4oz cod fillets, skinless and boneless freshly ground black pepper ½ garlic clove 25g/1oz pine nuts 50g/1¾oz fresh basil leaves5 tbsp olive oil 25g/1oz Parmesan, finely grated1 tbsp lemon juice ½ tsp sea salt flakes ½ garlic clove 25g/1oz pine nuts 50g/1¾oz fresh basil leaves 5 tbsp olive oil 25g/1oz Parmesan, finely grated 1 tbsp lemon juice ½ tsp sea salt flakes Method Preheat the oven to 200C/180C Fan/Gas 6. Mix the potatoes, peppers, bay, garlic, oil, salt and a good pinch of black pepper in a large roasting tin. Cover tightly with kitchen foil and bake for 1 hour.Meanwhile, to make the pesto, blend the garlic and pine nuts in a food processor. Add the basil and pulse until roughly chopped. With the motor still running, add the oil and blend briefly. Stir in the Parmesan, lemon juice and salt. Place the cod on top of the vegetables and spread each fillet with a quarter of the pesto. Bake, uncovered, for 15 minutes, or until the fish is cooked through. Serve immediately. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Mix the potatoes, peppers, bay, garlic, oil, salt and a good pinch of black pepper in a large roasting tin. Cover tightly with kitchen foil and bake for 1 hour. Mix the potatoes, peppers, bay, garlic, oil, salt and a good pinch of black pepper in a large roasting tin. Cover tightly with kitchen foil and bake for 1 hour. Meanwhile, to make the pesto, blend the garlic and pine nuts in a food processor. Add the basil and pulse until roughly chopped. With the motor still running, add the oil and blend briefly. Stir in the Parmesan, lemon juice and salt. Meanwhile, to make the pesto, blend the garlic and pine nuts in a food processor. Add the basil and pulse until roughly chopped. With the motor still running, add the oil and blend briefly. Stir in the Parmesan, lemon juice and salt. Place the cod on top of the vegetables and spread each fillet with a quarter of the pesto. Bake, uncovered, for 15 minutes, or until the fish is cooked through. Serve immediately. Place the cod on top of the vegetables and spread each fillet with a quarter of the pesto. Bake, uncovered, for 15 minutes, or until the fish is cooked through. Serve immediately. Recipe tips Save money by buying frozen fish fillets and cooking them from frozen. Many flaky fish are actually better cooked from frozen. Simply rinse under cold water to remove any ice crystals and continue as directed in the recipe. It will just take an extra few minutes to cook. Insert a metal skewer or knife into the thickest part to check it's hot all the way through."
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} | 84af1d8a5b7de7936064fbcd5f01386b1ed3c2ab4ac916b38851bb0240231454 | Healthy pasta bake recipe
An average of 4.3 out of 5 stars from 27 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/healthy_pasta_bake_60759_16x9.jpg A fuss-free and healthy pasta bake that you can make in one dish. It's packed with the flavours and colours of Mediterranean vegetables and topped with pine nuts for crunch. Each serving provides 375 kcal, 12g protein, 27g carbohydrates (of which 11g sugars), 22g fat (of which 5g saturates), 8g fibre and 0.95g salt. 2 tbsp olive oil1 red onion, roughly chopped1 yellow or red pepper, deseeded and cut into roughly 1.5cm/⅝in chunks1 courgette (approx. 225g/8oz), quartered lengthways and cut into roughly 1.5cm/⅝in chunks 1 small aubergine (approx. 250g/9oz), cut into roughly 1.5cm/⅝in chunks 2 large garlic cloves, crushed4 tbsp sun-dried tomato or red pepper pesto 400g tin chopped tomatoes100g/3½oz wholewheat penne pasta75g/2¾oz young spinach leaves, tough stalks removed50g/1¾oz mature cheddar, grated2 tbsp pine nutssalt and freshly ground black pepper 2 tbsp olive oil 1 red onion, roughly chopped 1 yellow or red pepper, deseeded and cut into roughly 1.5cm/⅝in chunks 1 courgette (approx. 225g/8oz), quartered lengthways and cut into roughly 1.5cm/⅝in chunks 1 small aubergine (approx. 250g/9oz), cut into roughly 1.5cm/⅝in chunks 2 large garlic cloves, crushed 4 tbsp sun-dried tomato or red pepper pesto 400g tin chopped tomatoes 100g/3½oz wholewheat penne pasta 75g/2¾oz young spinach leaves, tough stalks removed 50g/1¾oz mature cheddar, grated 2 tbsp pine nuts salt and freshly ground black pepper Method Preheat the oven to 200C/180 Fan/Gas 6. Heat the oil in a flameproof casserole. Add the onion, pepper, courgette and aubergine, season with a little salt and lots of pepper and fry over a medium heat for about 8 minutes, or until softened and lightly browned, stirring regularly. Add the garlic and cook for 1 minute, then stir in the pesto and cook for 1 minute more, stirring constantly.Tip the tomatoes into the casserole, then fill the tomato tin with water and pour into the pan. Add the pasta and bring to a simmer, stirring regularly. Cover with a lid, or if you prefer tip into a baking dish and cover with foil, and bake for 20 minutes. Take the casserole out of the oven and stir in the spinach, a handful at a time. Once all the spinach has been mixed in, sprinkle the cheese and pine nuts over the top. Return to the oven and cook, uncovered, for a further 10 minutes, until the pasta is tender. Preheat the oven to 200C/180 Fan/Gas 6. Preheat the oven to 200C/180 Fan/Gas 6. Heat the oil in a flameproof casserole. Add the onion, pepper, courgette and aubergine, season with a little salt and lots of pepper and fry over a medium heat for about 8 minutes, or until softened and lightly browned, stirring regularly. Add the garlic and cook for 1 minute, then stir in the pesto and cook for 1 minute more, stirring constantly. Heat the oil in a flameproof casserole. Add the onion, pepper, courgette and aubergine, season with a little salt and lots of pepper and fry over a medium heat for about 8 minutes, or until softened and lightly browned, stirring regularly. Add the garlic and cook for 1 minute, then stir in the pesto and cook for 1 minute more, stirring constantly. Tip the tomatoes into the casserole, then fill the tomato tin with water and pour into the pan. Add the pasta and bring to a simmer, stirring regularly. Cover with a lid, or if you prefer tip into a baking dish and cover with foil, and bake for 20 minutes. Tip the tomatoes into the casserole, then fill the tomato tin with water and pour into the pan. Add the pasta and bring to a simmer, stirring regularly. Cover with a lid, or if you prefer tip into a baking dish and cover with foil, and bake for 20 minutes. Take the casserole out of the oven and stir in the spinach, a handful at a time. Once all the spinach has been mixed in, sprinkle the cheese and pine nuts over the top. Return to the oven and cook, uncovered, for a further 10 minutes, until the pasta is tender. Take the casserole out of the oven and stir in the spinach, a handful at a time. Once all the spinach has been mixed in, sprinkle the cheese and pine nuts over the top. Return to the oven and cook, uncovered, for a further 10 minutes, until the pasta is tender. Recipe tips If you don’t have wholewheat penne, use another shape, such as fusilli. You can also use traditional pasta, but the overall fibre content won’t be quite as high. The red pesto adds lots of flavour; green basil pesto also works well. | {
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"content": "An average of 4.3 out of 5 stars from 27 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/healthy_pasta_bake_60759_16x9.jpg A fuss-free and healthy pasta bake that you can make in one dish. It's packed with the flavours and colours of Mediterranean vegetables and topped with pine nuts for crunch. Each serving provides 375 kcal, 12g protein, 27g carbohydrates (of which 11g sugars), 22g fat (of which 5g saturates), 8g fibre and 0.95g salt. 2 tbsp olive oil1 red onion, roughly chopped1 yellow or red pepper, deseeded and cut into roughly 1.5cm/⅝in chunks1 courgette (approx. 225g/8oz), quartered lengthways and cut into roughly 1.5cm/⅝in chunks 1 small aubergine (approx. 250g/9oz), cut into roughly 1.5cm/⅝in chunks 2 large garlic cloves, crushed4 tbsp sun-dried tomato or red pepper pesto 400g tin chopped tomatoes100g/3½oz wholewheat penne pasta75g/2¾oz young spinach leaves, tough stalks removed50g/1¾oz mature cheddar, grated2 tbsp pine nutssalt and freshly ground black pepper 2 tbsp olive oil 1 red onion, roughly chopped 1 yellow or red pepper, deseeded and cut into roughly 1.5cm/⅝in chunks 1 courgette (approx. 225g/8oz), quartered lengthways and cut into roughly 1.5cm/⅝in chunks 1 small aubergine (approx. 250g/9oz), cut into roughly 1.5cm/⅝in chunks 2 large garlic cloves, crushed 4 tbsp sun-dried tomato or red pepper pesto 400g tin chopped tomatoes 100g/3½oz wholewheat penne pasta 75g/2¾oz young spinach leaves, tough stalks removed 50g/1¾oz mature cheddar, grated 2 tbsp pine nuts salt and freshly ground black pepper Method Preheat the oven to 200C/180 Fan/Gas 6. Heat the oil in a flameproof casserole. Add the onion, pepper, courgette and aubergine, season with a little salt and lots of pepper and fry over a medium heat for about 8 minutes, or until softened and lightly browned, stirring regularly. Add the garlic and cook for 1 minute, then stir in the pesto and cook for 1 minute more, stirring constantly.Tip the tomatoes into the casserole, then fill the tomato tin with water and pour into the pan. Add the pasta and bring to a simmer, stirring regularly. Cover with a lid, or if you prefer tip into a baking dish and cover with foil, and bake for 20 minutes. Take the casserole out of the oven and stir in the spinach, a handful at a time. Once all the spinach has been mixed in, sprinkle the cheese and pine nuts over the top. Return to the oven and cook, uncovered, for a further 10 minutes, until the pasta is tender. Preheat the oven to 200C/180 Fan/Gas 6. Preheat the oven to 200C/180 Fan/Gas 6. Heat the oil in a flameproof casserole. Add the onion, pepper, courgette and aubergine, season with a little salt and lots of pepper and fry over a medium heat for about 8 minutes, or until softened and lightly browned, stirring regularly. Add the garlic and cook for 1 minute, then stir in the pesto and cook for 1 minute more, stirring constantly. Heat the oil in a flameproof casserole. Add the onion, pepper, courgette and aubergine, season with a little salt and lots of pepper and fry over a medium heat for about 8 minutes, or until softened and lightly browned, stirring regularly. Add the garlic and cook for 1 minute, then stir in the pesto and cook for 1 minute more, stirring constantly. Tip the tomatoes into the casserole, then fill the tomato tin with water and pour into the pan. Add the pasta and bring to a simmer, stirring regularly. Cover with a lid, or if you prefer tip into a baking dish and cover with foil, and bake for 20 minutes. Tip the tomatoes into the casserole, then fill the tomato tin with water and pour into the pan. Add the pasta and bring to a simmer, stirring regularly. Cover with a lid, or if you prefer tip into a baking dish and cover with foil, and bake for 20 minutes. Take the casserole out of the oven and stir in the spinach, a handful at a time. Once all the spinach has been mixed in, sprinkle the cheese and pine nuts over the top. Return to the oven and cook, uncovered, for a further 10 minutes, until the pasta is tender. Take the casserole out of the oven and stir in the spinach, a handful at a time. Once all the spinach has been mixed in, sprinkle the cheese and pine nuts over the top. Return to the oven and cook, uncovered, for a further 10 minutes, until the pasta is tender. Recipe tips If you don’t have wholewheat penne, use another shape, such as fusilli. You can also use traditional pasta, but the overall fibre content won’t be quite as high. The red pesto adds lots of flavour; green basil pesto also works well."
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} | d16100369bfd82e4fd84c05dc7b379bda9cb427f36ce2f445ee7fb0c6a0376e3 | Chicken and chorizo traybake recipe
Chicken traybake with chorizo, tomato and red peppers An average of 4.6 out of 5 stars from 105 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/roast_chicken_with_13305_16x9.jpg This lovely chicken and chorizo traybake is so generous that you’d be hard-pressed to notice it’s low-cal. A properly filling week-night dinner. Each serving provides 505 kcal, 47g protein, 27g carbohydrates (of which 15g sugars), 21g fat (of which 5.5g saturates), 11g fibre and 1g salt. 2 onions, quartered2 red peppers, seeds removed, quartered1 yellow pepper, seeds removed, quartered8 large tomatoes, preferably on the vine80g/3oz chorizo, sliced400g tin cannellini beans, drained and rinsed4 garlic cloves, bashed2 sprigs fresh rosemary8 chicken thighs, skin-on, bone-in2 tbsp olive oil1 tsp sea salt flakesfreshly ground black pepper 2 onions, quartered 2 red peppers, seeds removed, quartered 1 yellow pepper, seeds removed, quartered 8 large tomatoes, preferably on the vine 80g/3oz chorizo, sliced 400g tin cannellini beans, drained and rinsed 4 garlic cloves, bashed 2 sprigs fresh rosemary 8 chicken thighs, skin-on, bone-in 2 tbsp olive oil 1 tsp sea salt flakes freshly ground black pepper Method Preheat the oven to 200C/180C Fan/Gas 6. Put the onions, peppers, tomatoes, chorizo, beans, garlic and rosemary in a very large roasting tin (you may choose to use two tins). Top with the chicken, then drizzle with the oil. Scatter with the salt and a big pinch of pepper. Roast for 1 hour, or until the chicken is cooked through and the skin is golden brown. To check if the chicken is cooked, pierce the thickest part with a skewer; the juices should run clear. If there is any sign of pink, return the bake to the oven until the chicken is cooked. Leave the chicken to rest for 10 minutes, then serve with the vegetables. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Put the onions, peppers, tomatoes, chorizo, beans, garlic and rosemary in a very large roasting tin (you may choose to use two tins). Top with the chicken, then drizzle with the oil. Put the onions, peppers, tomatoes, chorizo, beans, garlic and rosemary in a very large roasting tin (you may choose to use two tins). Top with the chicken, then drizzle with the oil. Scatter with the salt and a big pinch of pepper. Roast for 1 hour, or until the chicken is cooked through and the skin is golden brown. To check if the chicken is cooked, pierce the thickest part with a skewer; the juices should run clear. If there is any sign of pink, return the bake to the oven until the chicken is cooked. Scatter with the salt and a big pinch of pepper. Roast for 1 hour, or until the chicken is cooked through and the skin is golden brown. To check if the chicken is cooked, pierce the thickest part with a skewer; the juices should run clear. If there is any sign of pink, return the bake to the oven until the chicken is cooked. Leave the chicken to rest for 10 minutes, then serve with the vegetables. Leave the chicken to rest for 10 minutes, then serve with the vegetables. Recipe tips For maximum flavour, use skin-on, bone-in chicken thighs. You can take off the skin after cooking to save calories if you wish. | {
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"content": "Chicken traybake with chorizo, tomato and red peppers An average of 4.6 out of 5 stars from 105 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/roast_chicken_with_13305_16x9.jpg This lovely chicken and chorizo traybake is so generous that you’d be hard-pressed to notice it’s low-cal. A properly filling week-night dinner. Each serving provides 505 kcal, 47g protein, 27g carbohydrates (of which 15g sugars), 21g fat (of which 5.5g saturates), 11g fibre and 1g salt. 2 onions, quartered2 red peppers, seeds removed, quartered1 yellow pepper, seeds removed, quartered8 large tomatoes, preferably on the vine80g/3oz chorizo, sliced400g tin cannellini beans, drained and rinsed4 garlic cloves, bashed2 sprigs fresh rosemary8 chicken thighs, skin-on, bone-in2 tbsp olive oil1 tsp sea salt flakesfreshly ground black pepper 2 onions, quartered 2 red peppers, seeds removed, quartered 1 yellow pepper, seeds removed, quartered 8 large tomatoes, preferably on the vine 80g/3oz chorizo, sliced 400g tin cannellini beans, drained and rinsed 4 garlic cloves, bashed 2 sprigs fresh rosemary 8 chicken thighs, skin-on, bone-in 2 tbsp olive oil 1 tsp sea salt flakes freshly ground black pepper Method Preheat the oven to 200C/180C Fan/Gas 6. Put the onions, peppers, tomatoes, chorizo, beans, garlic and rosemary in a very large roasting tin (you may choose to use two tins). Top with the chicken, then drizzle with the oil. Scatter with the salt and a big pinch of pepper. Roast for 1 hour, or until the chicken is cooked through and the skin is golden brown. To check if the chicken is cooked, pierce the thickest part with a skewer; the juices should run clear. If there is any sign of pink, return the bake to the oven until the chicken is cooked. Leave the chicken to rest for 10 minutes, then serve with the vegetables. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Put the onions, peppers, tomatoes, chorizo, beans, garlic and rosemary in a very large roasting tin (you may choose to use two tins). Top with the chicken, then drizzle with the oil. Put the onions, peppers, tomatoes, chorizo, beans, garlic and rosemary in a very large roasting tin (you may choose to use two tins). Top with the chicken, then drizzle with the oil. Scatter with the salt and a big pinch of pepper. Roast for 1 hour, or until the chicken is cooked through and the skin is golden brown. To check if the chicken is cooked, pierce the thickest part with a skewer; the juices should run clear. If there is any sign of pink, return the bake to the oven until the chicken is cooked. Scatter with the salt and a big pinch of pepper. Roast for 1 hour, or until the chicken is cooked through and the skin is golden brown. To check if the chicken is cooked, pierce the thickest part with a skewer; the juices should run clear. If there is any sign of pink, return the bake to the oven until the chicken is cooked. Leave the chicken to rest for 10 minutes, then serve with the vegetables. Leave the chicken to rest for 10 minutes, then serve with the vegetables. Recipe tips For maximum flavour, use skin-on, bone-in chicken thighs. You can take off the skin after cooking to save calories if you wish."
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} | 560f09f6a257cf5e50646b5587837ba2c797cd9ca4d34f25eb89599fb0cfd089 | One-pan all-day breakfast recipe
An average of 4.0 out of 5 stars from 31 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/one_pan_breakfast_bowl_47359_16x9.jpg A hearty and healthy one-pan breakfast to wake you up and get you going. This cooked breakfast is full of vegetables and beans, as well as the traditional sausages and eggs. So you get the best of both worlds. Each serving provides 455 kcal, 22.5g protein, 22g carbohydrates (of which 10.5g sugars), 23g fat (of which 7.5g saturates), 7.5g fibre and 2.3g salt. With a GI of 45 this meal is high protein, low GI. 1 tbsp light olive oil8 x 10% fat pork sausage, cut into chunks6 spring onions, finely chopped200g/7oz mushrooms, thinly sliced2 garlic cloves, crushed400g/14oz cherry tomatoes, halved400g tin baked beans4 large free-range eggs¼ tsp sweet smoked paprika40g/1½oz feta2 tbsp finely chopped flat leaf parsley, to garnish 1 tbsp light olive oil 8 x 10% fat pork sausage, cut into chunks 6 spring onions, finely chopped 200g/7oz mushrooms, thinly sliced 2 garlic cloves, crushed 400g/14oz cherry tomatoes, halved 400g tin baked beans 4 large free-range eggs ¼ tsp sweet smoked paprika 40g/1½oz feta 2 tbsp finely chopped flat leaf parsley, to garnish Method Heat the oil in a large, wide frying pan. Brown the sausages for 2–3 minutes, then remove from the pan and set aside. Add the spring onions and mushrooms to the pan and cook over a medium heat for 3–4 minutes, or until softened. Add the garlic and fry for 1 minute. Add the tomatoes, beans and sausages and simmer for 20 minutes or until the sausages are cooked through. Make four wells in the mixture and crack the eggs into them. Cover the pan and steam for 6–8 minutes, or until the whites are set or cooked to your liking.Sprinkle a little paprika over each egg, crumble over the feta and spoon into bowls. Garnish with the parsley and serve immediately. Heat the oil in a large, wide frying pan. Brown the sausages for 2–3 minutes, then remove from the pan and set aside. Heat the oil in a large, wide frying pan. Brown the sausages for 2–3 minutes, then remove from the pan and set aside. Add the spring onions and mushrooms to the pan and cook over a medium heat for 3–4 minutes, or until softened. Add the garlic and fry for 1 minute. Add the tomatoes, beans and sausages and simmer for 20 minutes or until the sausages are cooked through. Add the spring onions and mushrooms to the pan and cook over a medium heat for 3–4 minutes, or until softened. Add the garlic and fry for 1 minute. Add the tomatoes, beans and sausages and simmer for 20 minutes or until the sausages are cooked through. Make four wells in the mixture and crack the eggs into them. Cover the pan and steam for 6–8 minutes, or until the whites are set or cooked to your liking. Make four wells in the mixture and crack the eggs into them. Cover the pan and steam for 6–8 minutes, or until the whites are set or cooked to your liking. Sprinkle a little paprika over each egg, crumble over the feta and spoon into bowls. Garnish with the parsley and serve immediately. Sprinkle a little paprika over each egg, crumble over the feta and spoon into bowls. Garnish with the parsley and serve immediately. | {
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"content": "An average of 4.0 out of 5 stars from 31 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/one_pan_breakfast_bowl_47359_16x9.jpg A hearty and healthy one-pan breakfast to wake you up and get you going. This cooked breakfast is full of vegetables and beans, as well as the traditional sausages and eggs. So you get the best of both worlds. Each serving provides 455 kcal, 22.5g protein, 22g carbohydrates (of which 10.5g sugars), 23g fat (of which 7.5g saturates), 7.5g fibre and 2.3g salt. With a GI of 45 this meal is high protein, low GI. 1 tbsp light olive oil8 x 10% fat pork sausage, cut into chunks6 spring onions, finely chopped200g/7oz mushrooms, thinly sliced2 garlic cloves, crushed400g/14oz cherry tomatoes, halved400g tin baked beans4 large free-range eggs¼ tsp sweet smoked paprika40g/1½oz feta2 tbsp finely chopped flat leaf parsley, to garnish 1 tbsp light olive oil 8 x 10% fat pork sausage, cut into chunks 6 spring onions, finely chopped 200g/7oz mushrooms, thinly sliced 2 garlic cloves, crushed 400g/14oz cherry tomatoes, halved 400g tin baked beans 4 large free-range eggs ¼ tsp sweet smoked paprika 40g/1½oz feta 2 tbsp finely chopped flat leaf parsley, to garnish Method Heat the oil in a large, wide frying pan. Brown the sausages for 2–3 minutes, then remove from the pan and set aside. Add the spring onions and mushrooms to the pan and cook over a medium heat for 3–4 minutes, or until softened. Add the garlic and fry for 1 minute. Add the tomatoes, beans and sausages and simmer for 20 minutes or until the sausages are cooked through. Make four wells in the mixture and crack the eggs into them. Cover the pan and steam for 6–8 minutes, or until the whites are set or cooked to your liking.Sprinkle a little paprika over each egg, crumble over the feta and spoon into bowls. Garnish with the parsley and serve immediately. Heat the oil in a large, wide frying pan. Brown the sausages for 2–3 minutes, then remove from the pan and set aside. Heat the oil in a large, wide frying pan. Brown the sausages for 2–3 minutes, then remove from the pan and set aside. Add the spring onions and mushrooms to the pan and cook over a medium heat for 3–4 minutes, or until softened. Add the garlic and fry for 1 minute. Add the tomatoes, beans and sausages and simmer for 20 minutes or until the sausages are cooked through. Add the spring onions and mushrooms to the pan and cook over a medium heat for 3–4 minutes, or until softened. Add the garlic and fry for 1 minute. Add the tomatoes, beans and sausages and simmer for 20 minutes or until the sausages are cooked through. Make four wells in the mixture and crack the eggs into them. Cover the pan and steam for 6–8 minutes, or until the whites are set or cooked to your liking. Make four wells in the mixture and crack the eggs into them. Cover the pan and steam for 6–8 minutes, or until the whites are set or cooked to your liking. Sprinkle a little paprika over each egg, crumble over the feta and spoon into bowls. Garnish with the parsley and serve immediately. Sprinkle a little paprika over each egg, crumble over the feta and spoon into bowls. Garnish with the parsley and serve immediately."
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} | d7b0a3008108e2de85e102c0235a94a4e536dcb415d87a666aa8f71aed76d960 | Healthy Thai green chicken curry recipe
An average of 4.1 out of 5 stars from 11 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/healthy_thai_green_76716_16x9.jpg Once you’ve made the curry paste (just throw everything into a blender) this healthy Thai green chicken curry couldn’t be simpler: think stir-fry, but with a fragrant coconut sauce. Each serving provides 424 kcal, 26g protein, 48g carbohydrates (of which 9.5g sugars), 13g fat (of which 9g saturates), 5g fibre and 2g salt. 3–4 long green chillies (finger chillies), chopped2 tsp finely grated garlic2 tsp finely grated ginger1 tsp ground cumin2 tbsp very finely chopped lemongrass stalks 40g/1½oz fresh coriander (leaves and stalks), chopped6 makrut lime leaves, thinly sliced 1 tbsp vegetable or coconut oil2 tbsp light soy sauce4 spring onions, chopped1 lime, finely grated zest and juice 3–4 long green chillies (finger chillies), chopped 2 tsp finely grated garlic 2 tsp finely grated ginger 1 tsp ground cumin 2 tbsp very finely chopped lemongrass stalks 40g/1½oz fresh coriander (leaves and stalks), chopped 6 makrut lime leaves, thinly sliced 1 tbsp vegetable or coconut oil 2 tbsp light soy sauce 4 spring onions, chopped 1 lime, finely grated zest and juice 1 tsp vegetable oil1 large red onion, roughly chopped1 red pepper, deseeded and roughly chopped400g/14 oz boneless, skinless chicken thighs, cut into bite-size pieces400ml/14fl oz light coconut milk85g/3oz jasmine rice2 pak choi, roughly chopped250g/9oz shiitake mushrooms, trimmed2 tsp fish saucesmall handful of Thai basil leaves 1 tsp vegetable oil 1 large red onion, roughly chopped 1 red pepper, deseeded and roughly chopped 400g/14 oz boneless, skinless chicken thighs, cut into bite-size pieces 400ml/14fl oz light coconut milk 85g/3oz jasmine rice 2 pak choi, roughly chopped 250g/9oz shiitake mushrooms, trimmed 2 tsp fish sauce small handful of Thai basil leaves Method To make the curry paste, put all the ingredients in a small, powerful food processor or bullet blender. Add 150ml/¼ pint water and blitz until blended. Set aside.To make the curry, heat the oil in a large saucepan over a medium–high heat. Add the red onion, pepper and chicken and stir-fry for 4–5 minutes.Add the curry paste and stir-fry for 1–2 minutes, until aromatic. Add the coconut milk and bring to the boil. Turn the heat down and simmer for 10–12 minutes, or until the chicken is cooked through. Meanwhile, cook the rice according to the packet instructions.Stir the pak choi and mushrooms into the curry and simmer for 4–5 minutes.Stir in the fish sauce, bring to the boil and remove from the heat. Ladle into warmed bowls, garnish with Thai basil leaves and serve immediately, with the jasmine rice. To make the curry paste, put all the ingredients in a small, powerful food processor or bullet blender. Add 150ml/¼ pint water and blitz until blended. Set aside. To make the curry paste, put all the ingredients in a small, powerful food processor or bullet blender. Add 150ml/¼ pint water and blitz until blended. Set aside. To make the curry, heat the oil in a large saucepan over a medium–high heat. Add the red onion, pepper and chicken and stir-fry for 4–5 minutes. To make the curry, heat the oil in a large saucepan over a medium–high heat. Add the red onion, pepper and chicken and stir-fry for 4–5 minutes. Add the curry paste and stir-fry for 1–2 minutes, until aromatic. Add the coconut milk and bring to the boil. Turn the heat down and simmer for 10–12 minutes, or until the chicken is cooked through. Add the curry paste and stir-fry for 1–2 minutes, until aromatic. Add the coconut milk and bring to the boil. Turn the heat down and simmer for 10–12 minutes, or until the chicken is cooked through. Meanwhile, cook the rice according to the packet instructions. Meanwhile, cook the rice according to the packet instructions. Stir the pak choi and mushrooms into the curry and simmer for 4–5 minutes. Stir the pak choi and mushrooms into the curry and simmer for 4–5 minutes. Stir in the fish sauce, bring to the boil and remove from the heat. Ladle into warmed bowls, garnish with Thai basil leaves and serve immediately, with the jasmine rice. Stir in the fish sauce, bring to the boil and remove from the heat. Ladle into warmed bowls, garnish with Thai basil leaves and serve immediately, with the jasmine rice. Recipe tips The curry paste can be made up to a day in advance and kept in the fridge. | {
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"title": "Healthy Thai green chicken curry recipe",
"content": "An average of 4.1 out of 5 stars from 11 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/healthy_thai_green_76716_16x9.jpg Once you’ve made the curry paste (just throw everything into a blender) this healthy Thai green chicken curry couldn’t be simpler: think stir-fry, but with a fragrant coconut sauce. Each serving provides 424 kcal, 26g protein, 48g carbohydrates (of which 9.5g sugars), 13g fat (of which 9g saturates), 5g fibre and 2g salt. 3–4 long green chillies (finger chillies), chopped2 tsp finely grated garlic2 tsp finely grated ginger1 tsp ground cumin2 tbsp very finely chopped lemongrass stalks 40g/1½oz fresh coriander (leaves and stalks), chopped6 makrut lime leaves, thinly sliced 1 tbsp vegetable or coconut oil2 tbsp light soy sauce4 spring onions, chopped1 lime, finely grated zest and juice 3–4 long green chillies (finger chillies), chopped 2 tsp finely grated garlic 2 tsp finely grated ginger 1 tsp ground cumin 2 tbsp very finely chopped lemongrass stalks 40g/1½oz fresh coriander (leaves and stalks), chopped 6 makrut lime leaves, thinly sliced 1 tbsp vegetable or coconut oil 2 tbsp light soy sauce 4 spring onions, chopped 1 lime, finely grated zest and juice 1 tsp vegetable oil1 large red onion, roughly chopped1 red pepper, deseeded and roughly chopped400g/14 oz boneless, skinless chicken thighs, cut into bite-size pieces400ml/14fl oz light coconut milk85g/3oz jasmine rice2 pak choi, roughly chopped250g/9oz shiitake mushrooms, trimmed2 tsp fish saucesmall handful of Thai basil leaves 1 tsp vegetable oil 1 large red onion, roughly chopped 1 red pepper, deseeded and roughly chopped 400g/14 oz boneless, skinless chicken thighs, cut into bite-size pieces 400ml/14fl oz light coconut milk 85g/3oz jasmine rice 2 pak choi, roughly chopped 250g/9oz shiitake mushrooms, trimmed 2 tsp fish sauce small handful of Thai basil leaves Method To make the curry paste, put all the ingredients in a small, powerful food processor or bullet blender. Add 150ml/¼ pint water and blitz until blended. Set aside.To make the curry, heat the oil in a large saucepan over a medium–high heat. Add the red onion, pepper and chicken and stir-fry for 4–5 minutes.Add the curry paste and stir-fry for 1–2 minutes, until aromatic. Add the coconut milk and bring to the boil. Turn the heat down and simmer for 10–12 minutes, or until the chicken is cooked through. Meanwhile, cook the rice according to the packet instructions.Stir the pak choi and mushrooms into the curry and simmer for 4–5 minutes.Stir in the fish sauce, bring to the boil and remove from the heat. Ladle into warmed bowls, garnish with Thai basil leaves and serve immediately, with the jasmine rice. To make the curry paste, put all the ingredients in a small, powerful food processor or bullet blender. Add 150ml/¼ pint water and blitz until blended. Set aside. To make the curry paste, put all the ingredients in a small, powerful food processor or bullet blender. Add 150ml/¼ pint water and blitz until blended. Set aside. To make the curry, heat the oil in a large saucepan over a medium–high heat. Add the red onion, pepper and chicken and stir-fry for 4–5 minutes. To make the curry, heat the oil in a large saucepan over a medium–high heat. Add the red onion, pepper and chicken and stir-fry for 4–5 minutes. Add the curry paste and stir-fry for 1–2 minutes, until aromatic. Add the coconut milk and bring to the boil. Turn the heat down and simmer for 10–12 minutes, or until the chicken is cooked through. Add the curry paste and stir-fry for 1–2 minutes, until aromatic. Add the coconut milk and bring to the boil. Turn the heat down and simmer for 10–12 minutes, or until the chicken is cooked through. Meanwhile, cook the rice according to the packet instructions. Meanwhile, cook the rice according to the packet instructions. Stir the pak choi and mushrooms into the curry and simmer for 4–5 minutes. Stir the pak choi and mushrooms into the curry and simmer for 4–5 minutes. Stir in the fish sauce, bring to the boil and remove from the heat. Ladle into warmed bowls, garnish with Thai basil leaves and serve immediately, with the jasmine rice. Stir in the fish sauce, bring to the boil and remove from the heat. Ladle into warmed bowls, garnish with Thai basil leaves and serve immediately, with the jasmine rice. Recipe tips The curry paste can be made up to a day in advance and kept in the fridge."
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} | d463d5167106ed47876be66f761f58f2a43a12ef4c681fd710c8cee7678f16f4 | Greens with giant couscous and tahini recipe
An average of 3.4 out of 5 stars from 8 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/greens_with_giant_28962_16x9.jpg Crunchy greens are the perfect foil to the lemon-rich tahini dressing in this substantial, vegan, healthy dinner. Each serving provides 324 kcal, 11g protein, 30g carbohydrates (of which 28g sugars), 15g fat (of which 2g saturates), 12.5g fibre and 3g salt. 130ml/4fl oz hot vegetable stock60g/2¼oz wholewheat giant couscous 130g/4½oz long-stem broccoli 180g/6oz fine green beans, trimmed150g/5½oz kale1 tbsp olive oil½ pomegranate, seeds only, to serve 130ml/4fl oz hot vegetable stock 60g/2¼oz wholewheat giant couscous 130g/4½oz long-stem broccoli 180g/6oz fine green beans, trimmed 150g/5½oz kale 1 tbsp olive oil ½ pomegranate, seeds only, to serve 25g/1oz tahini2 tbsp lemon juice1 tsp sea salt flakes freshly ground black pepper 25g/1oz tahini 2 tbsp lemon juice 1 tsp sea salt flakes freshly ground black pepper Method Preheat the oven to 200C/180C Fan/Gas 6. Pour the stock into a saucepan and bring to the boil.Tip the couscous and hot stock into a small roasting tin and top with the broccoli, beans and kale. Drizzle over the oil, then cover tightly with kitchen foil and bake for 25 minutes.Meanwhile, to make the tahini dressing, whisk the tahini and lemon juice with a tablespoon of water in a small bowl. Stir in the salt and a good pinch of black pepper. Serve the bake on two plates, drizzle over the dressing and scatter over the pomegranate seeds. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Pour the stock into a saucepan and bring to the boil. Pour the stock into a saucepan and bring to the boil. Tip the couscous and hot stock into a small roasting tin and top with the broccoli, beans and kale. Drizzle over the oil, then cover tightly with kitchen foil and bake for 25 minutes. Tip the couscous and hot stock into a small roasting tin and top with the broccoli, beans and kale. Drizzle over the oil, then cover tightly with kitchen foil and bake for 25 minutes. Meanwhile, to make the tahini dressing, whisk the tahini and lemon juice with a tablespoon of water in a small bowl. Stir in the salt and a good pinch of black pepper. Meanwhile, to make the tahini dressing, whisk the tahini and lemon juice with a tablespoon of water in a small bowl. Stir in the salt and a good pinch of black pepper. Serve the bake on two plates, drizzle over the dressing and scatter over the pomegranate seeds. Serve the bake on two plates, drizzle over the dressing and scatter over the pomegranate seeds. | {
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"type": "HowTo",
"processing_date": "2025-09-05T00:00:00",
"delivery_version": "v1.0",
"title": "Greens with giant couscous and tahini recipe",
"content": "An average of 3.4 out of 5 stars from 8 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/greens_with_giant_28962_16x9.jpg Crunchy greens are the perfect foil to the lemon-rich tahini dressing in this substantial, vegan, healthy dinner. Each serving provides 324 kcal, 11g protein, 30g carbohydrates (of which 28g sugars), 15g fat (of which 2g saturates), 12.5g fibre and 3g salt. 130ml/4fl oz hot vegetable stock60g/2¼oz wholewheat giant couscous 130g/4½oz long-stem broccoli 180g/6oz fine green beans, trimmed150g/5½oz kale1 tbsp olive oil½ pomegranate, seeds only, to serve 130ml/4fl oz hot vegetable stock 60g/2¼oz wholewheat giant couscous 130g/4½oz long-stem broccoli 180g/6oz fine green beans, trimmed 150g/5½oz kale 1 tbsp olive oil ½ pomegranate, seeds only, to serve 25g/1oz tahini2 tbsp lemon juice1 tsp sea salt flakes freshly ground black pepper 25g/1oz tahini 2 tbsp lemon juice 1 tsp sea salt flakes freshly ground black pepper Method Preheat the oven to 200C/180C Fan/Gas 6. Pour the stock into a saucepan and bring to the boil.Tip the couscous and hot stock into a small roasting tin and top with the broccoli, beans and kale. Drizzle over the oil, then cover tightly with kitchen foil and bake for 25 minutes.Meanwhile, to make the tahini dressing, whisk the tahini and lemon juice with a tablespoon of water in a small bowl. Stir in the salt and a good pinch of black pepper. Serve the bake on two plates, drizzle over the dressing and scatter over the pomegranate seeds. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Pour the stock into a saucepan and bring to the boil. Pour the stock into a saucepan and bring to the boil. Tip the couscous and hot stock into a small roasting tin and top with the broccoli, beans and kale. Drizzle over the oil, then cover tightly with kitchen foil and bake for 25 minutes. Tip the couscous and hot stock into a small roasting tin and top with the broccoli, beans and kale. Drizzle over the oil, then cover tightly with kitchen foil and bake for 25 minutes. Meanwhile, to make the tahini dressing, whisk the tahini and lemon juice with a tablespoon of water in a small bowl. Stir in the salt and a good pinch of black pepper. Meanwhile, to make the tahini dressing, whisk the tahini and lemon juice with a tablespoon of water in a small bowl. Stir in the salt and a good pinch of black pepper. Serve the bake on two plates, drizzle over the dressing and scatter over the pomegranate seeds. Serve the bake on two plates, drizzle over the dressing and scatter over the pomegranate seeds."
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} | afe10eabfd2c2cd37985e839675991370370b4b88f1c81e2fc1403277f0fa6c5 | Baked potatoes with Middle Eastern beans and greens recipe
An average of 4.1 out of 5 stars from 10 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/middle_eastern_beans_and_72584_16x9.jpg Filling your plate with vegetables is a nutritious way to feel full without piling on the calories. Here they are drizzled with an easy dressing of tahini and Greek-style yoghurt. If you're not on a diet, try a drizzle of pomegranate molasses in place of the lemon juice. This is a slightly over 500 calories, so could be paired with lower calorie breakfast and dinner so your daily calories don't exceed 1200–1500. Each serving provides 545 kcal, 22g protein, 62.5g carbohydrates (of which 7.5g sugars), 19g fat (of which 3.5g saturates), 16.5g fibre and 0.2g salt. 2 baking potatoes 1 tbsp olive oil 2 garlic cloves, thinly sliced200g/7oz chard, cut into 2cm/¾in strips (thick stalks 1cm/½in)400g tin cannellini beans, drained ½ tsp cumin seeds or ground cuminsalt and freshly ground black pepper½ lemon, juice only, to serve 2 baking potatoes 1 tbsp olive oil 2 garlic cloves, thinly sliced 200g/7oz chard, cut into 2cm/¾in strips (thick stalks 1cm/½in) 400g tin cannellini beans, drained ½ tsp cumin seeds or ground cumin salt and freshly ground black pepper ½ lemon, juice only, to serve 100g/3½oz Greek yoghurt 1½ tbsp tahini½ garlic clove, crushed 100g/3½oz Greek yoghurt 1½ tbsp tahini ½ garlic clove, crushed Method Preheat the oven to 200C/180C Fan/Gas 6. Bake the potatoes for 1½ hours, or until tender. Meanwhile, heat the oil in a lidded frying pan over a medium heat. Add the garlic and chard. Stir and season, then add 50ml/2fl oz water.Place a lid on the pan, turn down the heat and cook for 3–4 minutes, stirring halfway through. Stir in the beans and cumin, cover and cook until the stalks are tender, adding a dash more water if needed.Meanwhile, to make the dressing, mix together the ingredients with a pinch of salt and set aside.Split each baked potato in half, top with the beans and chard, a squeeze of lemon juice and drizzle over the dressing. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Bake the potatoes for 1½ hours, or until tender. Bake the potatoes for 1½ hours, or until tender. Meanwhile, heat the oil in a lidded frying pan over a medium heat. Add the garlic and chard. Stir and season, then add 50ml/2fl oz water. Meanwhile, heat the oil in a lidded frying pan over a medium heat. Add the garlic and chard. Stir and season, then add 50ml/2fl oz water. Place a lid on the pan, turn down the heat and cook for 3–4 minutes, stirring halfway through. Stir in the beans and cumin, cover and cook until the stalks are tender, adding a dash more water if needed. Place a lid on the pan, turn down the heat and cook for 3–4 minutes, stirring halfway through. Stir in the beans and cumin, cover and cook until the stalks are tender, adding a dash more water if needed. Meanwhile, to make the dressing, mix together the ingredients with a pinch of salt and set aside. Meanwhile, to make the dressing, mix together the ingredients with a pinch of salt and set aside. Split each baked potato in half, top with the beans and chard, a squeeze of lemon juice and drizzle over the dressing. Split each baked potato in half, top with the beans and chard, a squeeze of lemon juice and drizzle over the dressing. | {
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"type": "HowTo",
"processing_date": "2025-09-05T00:00:00",
"delivery_version": "v1.0",
"title": "Baked potatoes with Middle Eastern beans and greens recipe",
"content": "An average of 4.1 out of 5 stars from 10 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/middle_eastern_beans_and_72584_16x9.jpg Filling your plate with vegetables is a nutritious way to feel full without piling on the calories. Here they are drizzled with an easy dressing of tahini and Greek-style yoghurt. If you're not on a diet, try a drizzle of pomegranate molasses in place of the lemon juice. This is a slightly over 500 calories, so could be paired with lower calorie breakfast and dinner so your daily calories don't exceed 1200–1500. Each serving provides 545 kcal, 22g protein, 62.5g carbohydrates (of which 7.5g sugars), 19g fat (of which 3.5g saturates), 16.5g fibre and 0.2g salt. 2 baking potatoes 1 tbsp olive oil 2 garlic cloves, thinly sliced200g/7oz chard, cut into 2cm/¾in strips (thick stalks 1cm/½in)400g tin cannellini beans, drained ½ tsp cumin seeds or ground cuminsalt and freshly ground black pepper½ lemon, juice only, to serve 2 baking potatoes 1 tbsp olive oil 2 garlic cloves, thinly sliced 200g/7oz chard, cut into 2cm/¾in strips (thick stalks 1cm/½in) 400g tin cannellini beans, drained ½ tsp cumin seeds or ground cumin salt and freshly ground black pepper ½ lemon, juice only, to serve 100g/3½oz Greek yoghurt 1½ tbsp tahini½ garlic clove, crushed 100g/3½oz Greek yoghurt 1½ tbsp tahini ½ garlic clove, crushed Method Preheat the oven to 200C/180C Fan/Gas 6. Bake the potatoes for 1½ hours, or until tender. Meanwhile, heat the oil in a lidded frying pan over a medium heat. Add the garlic and chard. Stir and season, then add 50ml/2fl oz water.Place a lid on the pan, turn down the heat and cook for 3–4 minutes, stirring halfway through. Stir in the beans and cumin, cover and cook until the stalks are tender, adding a dash more water if needed.Meanwhile, to make the dressing, mix together the ingredients with a pinch of salt and set aside.Split each baked potato in half, top with the beans and chard, a squeeze of lemon juice and drizzle over the dressing. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Bake the potatoes for 1½ hours, or until tender. Bake the potatoes for 1½ hours, or until tender. Meanwhile, heat the oil in a lidded frying pan over a medium heat. Add the garlic and chard. Stir and season, then add 50ml/2fl oz water. Meanwhile, heat the oil in a lidded frying pan over a medium heat. Add the garlic and chard. Stir and season, then add 50ml/2fl oz water. Place a lid on the pan, turn down the heat and cook for 3–4 minutes, stirring halfway through. Stir in the beans and cumin, cover and cook until the stalks are tender, adding a dash more water if needed. Place a lid on the pan, turn down the heat and cook for 3–4 minutes, stirring halfway through. Stir in the beans and cumin, cover and cook until the stalks are tender, adding a dash more water if needed. Meanwhile, to make the dressing, mix together the ingredients with a pinch of salt and set aside. Meanwhile, to make the dressing, mix together the ingredients with a pinch of salt and set aside. Split each baked potato in half, top with the beans and chard, a squeeze of lemon juice and drizzle over the dressing. Split each baked potato in half, top with the beans and chard, a squeeze of lemon juice and drizzle over the dressing."
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} | 3b926e53dfae9bf6e6c2d7692ddd97871eb75969db60388a91bc3adaa31983a3 | Sicilian fish with sweet potato chips recipe
An average of 4.4 out of 5 stars from 25 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/sicilian_fish_with_sweet_20289_16x9.jpg Cooking fish is a doddle in this low-calorie Sicilian dish, with its bright colours and sweet-and-sour flavours. It is over 500 calories so be careful to pair it with a lower calorie breakfast and lunch on a diet day so your calories don't exceed 1200–1500. Each serving provides 550 kcal, 34g protein, 74.5g carbohydrates (of which 34.5g sugars), 9g fat (of which 1.5g saturates), 15.5g fibre and 0.7g salt. 3 sweet potatoes (350g/12oz each), peeled and cut into chips3 tbsp olive oil 1 onion, thinly sliced2 garlic cloves, crushed 2 red peppers, seeds removed, cut into small pieces2 yellow peppers, seeds removed, cut into small pieces2 x 400g tins chopped tomatoes 1½ tbsp balsamic vinegar 1 level tsp caster sugar 2 level tbsp capers 4 level tbsp tomato purée 4 x 150g/5½oz thick cod steaks (or other firm white fish), skinless salt and freshly ground black pepper 3 sweet potatoes (350g/12oz each), peeled and cut into chips 3 tbsp olive oil 1 onion, thinly sliced 2 garlic cloves, crushed 2 red peppers, seeds removed, cut into small pieces 2 yellow peppers, seeds removed, cut into small pieces 2 x 400g tins chopped tomatoes 1½ tbsp balsamic vinegar 1 level tsp caster sugar 2 level tbsp capers 4 level tbsp tomato purée 4 x 150g/5½oz thick cod steaks (or other firm white fish), skinless salt and freshly ground black pepper 120g bag mixed salad leaves 1 tsp olive oil½ lemon, juice only 120g bag mixed salad leaves 1 tsp olive oil ½ lemon, juice only Method Preheat the oven to 200C/180C Fan/Gas 6. Put the sweet potatoes in a baking tray, pour over 1 tablespoon of the oil, season and toss. Roast for 40 minutes, or until browning at the edges and tender.Meanwhile, pour the remaining oil into a shallow casserole dish or ovenproof sauté pan and place over a medium–low heat. Add the onion and garlic and cook for 10 minutes, or until starting to soften, stirring occasionally. Add the peppers and cook for 5 minutes. Stir in the tomatoes, vinegar, sugar, capers and tomato purée and season with a little salt and plenty of pepper. Cover, bring to the boil, then turn down the heat to low and simmer for 20 minutes, stirring occasionally.Add the fish to the pan and gently turn it over so it is covered in the sauce. Cook, covered with a lid, for 10 minutes, or until the fish is cooked through and the sauce slightly reduced.To make the salad, put the salad leaves in a bowl and toss with the oil, a squeeze of lemon juice and a pinch of salt. Serve the fish in the sauce with the sweet potatoes and salad. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Put the sweet potatoes in a baking tray, pour over 1 tablespoon of the oil, season and toss. Roast for 40 minutes, or until browning at the edges and tender. Put the sweet potatoes in a baking tray, pour over 1 tablespoon of the oil, season and toss. Roast for 40 minutes, or until browning at the edges and tender. Meanwhile, pour the remaining oil into a shallow casserole dish or ovenproof sauté pan and place over a medium–low heat. Add the onion and garlic and cook for 10 minutes, or until starting to soften, stirring occasionally. Meanwhile, pour the remaining oil into a shallow casserole dish or ovenproof sauté pan and place over a medium–low heat. Add the onion and garlic and cook for 10 minutes, or until starting to soften, stirring occasionally. Add the peppers and cook for 5 minutes. Stir in the tomatoes, vinegar, sugar, capers and tomato purée and season with a little salt and plenty of pepper. Cover, bring to the boil, then turn down the heat to low and simmer for 20 minutes, stirring occasionally. Add the peppers and cook for 5 minutes. Stir in the tomatoes, vinegar, sugar, capers and tomato purée and season with a little salt and plenty of pepper. Cover, bring to the boil, then turn down the heat to low and simmer for 20 minutes, stirring occasionally. Add the fish to the pan and gently turn it over so it is covered in the sauce. Cook, covered with a lid, for 10 minutes, or until the fish is cooked through and the sauce slightly reduced. Add the fish to the pan and gently turn it over so it is covered in the sauce. Cook, covered with a lid, for 10 minutes, or until the fish is cooked through and the sauce slightly reduced. To make the salad, put the salad leaves in a bowl and toss with the oil, a squeeze of lemon juice and a pinch of salt. To make the salad, put the salad leaves in a bowl and toss with the oil, a squeeze of lemon juice and a pinch of salt. Serve the fish in the sauce with the sweet potatoes and salad. Serve the fish in the sauce with the sweet potatoes and salad. | {
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"processing_date": "2025-09-05T00:00:00",
"delivery_version": "v1.0",
"title": "Sicilian fish with sweet potato chips recipe",
"content": "An average of 4.4 out of 5 stars from 25 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/sicilian_fish_with_sweet_20289_16x9.jpg Cooking fish is a doddle in this low-calorie Sicilian dish, with its bright colours and sweet-and-sour flavours. It is over 500 calories so be careful to pair it with a lower calorie breakfast and lunch on a diet day so your calories don't exceed 1200–1500. Each serving provides 550 kcal, 34g protein, 74.5g carbohydrates (of which 34.5g sugars), 9g fat (of which 1.5g saturates), 15.5g fibre and 0.7g salt. 3 sweet potatoes (350g/12oz each), peeled and cut into chips3 tbsp olive oil 1 onion, thinly sliced2 garlic cloves, crushed 2 red peppers, seeds removed, cut into small pieces2 yellow peppers, seeds removed, cut into small pieces2 x 400g tins chopped tomatoes 1½ tbsp balsamic vinegar 1 level tsp caster sugar 2 level tbsp capers 4 level tbsp tomato purée 4 x 150g/5½oz thick cod steaks (or other firm white fish), skinless salt and freshly ground black pepper 3 sweet potatoes (350g/12oz each), peeled and cut into chips 3 tbsp olive oil 1 onion, thinly sliced 2 garlic cloves, crushed 2 red peppers, seeds removed, cut into small pieces 2 yellow peppers, seeds removed, cut into small pieces 2 x 400g tins chopped tomatoes 1½ tbsp balsamic vinegar 1 level tsp caster sugar 2 level tbsp capers 4 level tbsp tomato purée 4 x 150g/5½oz thick cod steaks (or other firm white fish), skinless salt and freshly ground black pepper 120g bag mixed salad leaves 1 tsp olive oil½ lemon, juice only 120g bag mixed salad leaves 1 tsp olive oil ½ lemon, juice only Method Preheat the oven to 200C/180C Fan/Gas 6. Put the sweet potatoes in a baking tray, pour over 1 tablespoon of the oil, season and toss. Roast for 40 minutes, or until browning at the edges and tender.Meanwhile, pour the remaining oil into a shallow casserole dish or ovenproof sauté pan and place over a medium–low heat. Add the onion and garlic and cook for 10 minutes, or until starting to soften, stirring occasionally. Add the peppers and cook for 5 minutes. Stir in the tomatoes, vinegar, sugar, capers and tomato purée and season with a little salt and plenty of pepper. Cover, bring to the boil, then turn down the heat to low and simmer for 20 minutes, stirring occasionally.Add the fish to the pan and gently turn it over so it is covered in the sauce. Cook, covered with a lid, for 10 minutes, or until the fish is cooked through and the sauce slightly reduced.To make the salad, put the salad leaves in a bowl and toss with the oil, a squeeze of lemon juice and a pinch of salt. Serve the fish in the sauce with the sweet potatoes and salad. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Put the sweet potatoes in a baking tray, pour over 1 tablespoon of the oil, season and toss. Roast for 40 minutes, or until browning at the edges and tender. Put the sweet potatoes in a baking tray, pour over 1 tablespoon of the oil, season and toss. Roast for 40 minutes, or until browning at the edges and tender. Meanwhile, pour the remaining oil into a shallow casserole dish or ovenproof sauté pan and place over a medium–low heat. Add the onion and garlic and cook for 10 minutes, or until starting to soften, stirring occasionally. Meanwhile, pour the remaining oil into a shallow casserole dish or ovenproof sauté pan and place over a medium–low heat. Add the onion and garlic and cook for 10 minutes, or until starting to soften, stirring occasionally. Add the peppers and cook for 5 minutes. Stir in the tomatoes, vinegar, sugar, capers and tomato purée and season with a little salt and plenty of pepper. Cover, bring to the boil, then turn down the heat to low and simmer for 20 minutes, stirring occasionally. Add the peppers and cook for 5 minutes. Stir in the tomatoes, vinegar, sugar, capers and tomato purée and season with a little salt and plenty of pepper. Cover, bring to the boil, then turn down the heat to low and simmer for 20 minutes, stirring occasionally. Add the fish to the pan and gently turn it over so it is covered in the sauce. Cook, covered with a lid, for 10 minutes, or until the fish is cooked through and the sauce slightly reduced. Add the fish to the pan and gently turn it over so it is covered in the sauce. Cook, covered with a lid, for 10 minutes, or until the fish is cooked through and the sauce slightly reduced. To make the salad, put the salad leaves in a bowl and toss with the oil, a squeeze of lemon juice and a pinch of salt. To make the salad, put the salad leaves in a bowl and toss with the oil, a squeeze of lemon juice and a pinch of salt. Serve the fish in the sauce with the sweet potatoes and salad. Serve the fish in the sauce with the sweet potatoes and salad."
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} | 76ce6e5e2f8daba3da9f081d3a7edd788a551b33d311bf8076cc064c08ff6449 | Tamarind prawns with mushrooms, pak choi and bulgur wheat recipe
An average of 3.5 out of 5 stars from 18 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/tamarind_prawns_with_36430_16x9.jpg Hot, sweet-and-sour tamarind prawns work beautifully with mushrooms and pak choi in this easy traybake. Each serving provides 350 kcal, 26.4g protein, 53g carbohydrates (of which 16g sugars), 2g fat (of which 0.5g saturates), 7.5g fibre and 0.7g salt. 100g/3½oz bulgur wheat1 garlic clove, finely chopped2 spring onions, thinly sliced4cm/1.5in fresh root ginger, peeled and finely grated 150g/5½oz shiitake mushrooms, halved if large180g/6½oz raw prawns1 tbsp tamarind paste1 tbsp runny honey3 pak choi, thinly sliced10g fresh coriander, roughly chopped 100g/3½oz bulgur wheat 1 garlic clove, finely chopped 2 spring onions, thinly sliced 4cm/1.5in fresh root ginger, peeled and finely grated 150g/5½oz shiitake mushrooms, halved if large 180g/6½oz raw prawns 1 tbsp tamarind paste 1 tbsp runny honey 3 pak choi, thinly sliced 10g fresh coriander, roughly chopped Method Preheat the oven to 200C/180C Fan/Gas 6.Mix the bulgur wheat, garlic, spring onions and two-thirds of the ginger with 200ml/7fl oz water in a roasting tin. Top with the mushrooms. Cover tightly with kitchen foil and bake for 15 minutes.In a bowl, mix the prawns with the remaining ginger, then cover and refrigerate. In a separate bowl, mix the tamarind with the honey and set aside. Add the pak choi and prawns to the roasting tin and bake for 7–8 minutes, or until the pak choi has wilted and the prawns are cooked through. Spoon the traybake onto two plates, pour over the tamarind dressing, scatter with the coriander and serve immediately. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Mix the bulgur wheat, garlic, spring onions and two-thirds of the ginger with 200ml/7fl oz water in a roasting tin. Top with the mushrooms. Cover tightly with kitchen foil and bake for 15 minutes. Mix the bulgur wheat, garlic, spring onions and two-thirds of the ginger with 200ml/7fl oz water in a roasting tin. Top with the mushrooms. Cover tightly with kitchen foil and bake for 15 minutes. In a bowl, mix the prawns with the remaining ginger, then cover and refrigerate. In a bowl, mix the prawns with the remaining ginger, then cover and refrigerate. In a separate bowl, mix the tamarind with the honey and set aside. In a separate bowl, mix the tamarind with the honey and set aside. Add the pak choi and prawns to the roasting tin and bake for 7–8 minutes, or until the pak choi has wilted and the prawns are cooked through. Add the pak choi and prawns to the roasting tin and bake for 7–8 minutes, or until the pak choi has wilted and the prawns are cooked through. Spoon the traybake onto two plates, pour over the tamarind dressing, scatter with the coriander and serve immediately. Spoon the traybake onto two plates, pour over the tamarind dressing, scatter with the coriander and serve immediately. | {
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"content": "An average of 3.5 out of 5 stars from 18 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/tamarind_prawns_with_36430_16x9.jpg Hot, sweet-and-sour tamarind prawns work beautifully with mushrooms and pak choi in this easy traybake. Each serving provides 350 kcal, 26.4g protein, 53g carbohydrates (of which 16g sugars), 2g fat (of which 0.5g saturates), 7.5g fibre and 0.7g salt. 100g/3½oz bulgur wheat1 garlic clove, finely chopped2 spring onions, thinly sliced4cm/1.5in fresh root ginger, peeled and finely grated 150g/5½oz shiitake mushrooms, halved if large180g/6½oz raw prawns1 tbsp tamarind paste1 tbsp runny honey3 pak choi, thinly sliced10g fresh coriander, roughly chopped 100g/3½oz bulgur wheat 1 garlic clove, finely chopped 2 spring onions, thinly sliced 4cm/1.5in fresh root ginger, peeled and finely grated 150g/5½oz shiitake mushrooms, halved if large 180g/6½oz raw prawns 1 tbsp tamarind paste 1 tbsp runny honey 3 pak choi, thinly sliced 10g fresh coriander, roughly chopped Method Preheat the oven to 200C/180C Fan/Gas 6.Mix the bulgur wheat, garlic, spring onions and two-thirds of the ginger with 200ml/7fl oz water in a roasting tin. Top with the mushrooms. Cover tightly with kitchen foil and bake for 15 minutes.In a bowl, mix the prawns with the remaining ginger, then cover and refrigerate. In a separate bowl, mix the tamarind with the honey and set aside. Add the pak choi and prawns to the roasting tin and bake for 7–8 minutes, or until the pak choi has wilted and the prawns are cooked through. Spoon the traybake onto two plates, pour over the tamarind dressing, scatter with the coriander and serve immediately. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Mix the bulgur wheat, garlic, spring onions and two-thirds of the ginger with 200ml/7fl oz water in a roasting tin. Top with the mushrooms. Cover tightly with kitchen foil and bake for 15 minutes. Mix the bulgur wheat, garlic, spring onions and two-thirds of the ginger with 200ml/7fl oz water in a roasting tin. Top with the mushrooms. Cover tightly with kitchen foil and bake for 15 minutes. In a bowl, mix the prawns with the remaining ginger, then cover and refrigerate. In a bowl, mix the prawns with the remaining ginger, then cover and refrigerate. In a separate bowl, mix the tamarind with the honey and set aside. In a separate bowl, mix the tamarind with the honey and set aside. Add the pak choi and prawns to the roasting tin and bake for 7–8 minutes, or until the pak choi has wilted and the prawns are cooked through. Add the pak choi and prawns to the roasting tin and bake for 7–8 minutes, or until the pak choi has wilted and the prawns are cooked through. Spoon the traybake onto two plates, pour over the tamarind dressing, scatter with the coriander and serve immediately. Spoon the traybake onto two plates, pour over the tamarind dressing, scatter with the coriander and serve immediately."
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} | d8642ce0d49689548582e03fe241ae1d8cb69266e169f5293d8827211ee856b0 | Ploughman's lunch salad recipe
An average of 4.9 out of 5 stars from 8 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/ploughmans_lunch_salad_06706_16x9.jpg Grating cheese is a simple way to make your calories go further because it looks so generous. The punchy pickle in this salad offers an alternative to high-sugar chutney. It's a good idea to make twice the amount of pickle and keep it in the fridge for another day; it will last up to five days. Each serving provides 404 kcal, 19g protein, 29g carbohydrates (of which 10g sugars), 22g fat (of which 11.5g saturates), 6g fibre and 1.9g salt. 1 tsp olive oil 50g/1¾oz mature Cheddar, grated 6 cherry tomatoes, halved 30g/1oz salad leaves, washed 50g/1¾oz slice granary bread, torn into pieces salt 1 tsp olive oil 50g/1¾oz mature Cheddar, grated 6 cherry tomatoes, halved 30g/1oz salad leaves, washed 50g/1¾oz slice granary bread, torn into pieces salt ½ red onion, thinly sliced ½ tsp runny honey 1½ tsp cider vinegar ½ red onion, thinly sliced ½ tsp runny honey 1½ tsp cider vinegar Method To make the quick pickled onions, put the red onion in a small saucepan with the honey, vinegar, 1½ tablespoons of water and a small pinch of salt. Bring to the boil for 1 minute. Tip into a small glass bowl, cover, and place in the fridge for at least 10 minutes. Put the pickled onions a lunchbox and pour over the oil. Put the Cheddar, tomatoes, leaves and bread on top. When ready to eat, mix all the ingredients together so the vinegary onions and oil act as a dressing. To make the quick pickled onions, put the red onion in a small saucepan with the honey, vinegar, 1½ tablespoons of water and a small pinch of salt. Bring to the boil for 1 minute. Tip into a small glass bowl, cover, and place in the fridge for at least 10 minutes. To make the quick pickled onions, put the red onion in a small saucepan with the honey, vinegar, 1½ tablespoons of water and a small pinch of salt. Bring to the boil for 1 minute. Tip into a small glass bowl, cover, and place in the fridge for at least 10 minutes. Put the pickled onions a lunchbox and pour over the oil. Put the Cheddar, tomatoes, leaves and bread on top. Put the pickled onions a lunchbox and pour over the oil. Put the Cheddar, tomatoes, leaves and bread on top. When ready to eat, mix all the ingredients together so the vinegary onions and oil act as a dressing. When ready to eat, mix all the ingredients together so the vinegary onions and oil act as a dressing. | {
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"title": "Ploughman's lunch salad recipe",
"content": "An average of 4.9 out of 5 stars from 8 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/ploughmans_lunch_salad_06706_16x9.jpg Grating cheese is a simple way to make your calories go further because it looks so generous. The punchy pickle in this salad offers an alternative to high-sugar chutney. It's a good idea to make twice the amount of pickle and keep it in the fridge for another day; it will last up to five days. Each serving provides 404 kcal, 19g protein, 29g carbohydrates (of which 10g sugars), 22g fat (of which 11.5g saturates), 6g fibre and 1.9g salt. 1 tsp olive oil 50g/1¾oz mature Cheddar, grated 6 cherry tomatoes, halved 30g/1oz salad leaves, washed 50g/1¾oz slice granary bread, torn into pieces salt 1 tsp olive oil 50g/1¾oz mature Cheddar, grated 6 cherry tomatoes, halved 30g/1oz salad leaves, washed 50g/1¾oz slice granary bread, torn into pieces salt ½ red onion, thinly sliced ½ tsp runny honey 1½ tsp cider vinegar ½ red onion, thinly sliced ½ tsp runny honey 1½ tsp cider vinegar Method To make the quick pickled onions, put the red onion in a small saucepan with the honey, vinegar, 1½ tablespoons of water and a small pinch of salt. Bring to the boil for 1 minute. Tip into a small glass bowl, cover, and place in the fridge for at least 10 minutes. Put the pickled onions a lunchbox and pour over the oil. Put the Cheddar, tomatoes, leaves and bread on top. When ready to eat, mix all the ingredients together so the vinegary onions and oil act as a dressing. To make the quick pickled onions, put the red onion in a small saucepan with the honey, vinegar, 1½ tablespoons of water and a small pinch of salt. Bring to the boil for 1 minute. Tip into a small glass bowl, cover, and place in the fridge for at least 10 minutes. To make the quick pickled onions, put the red onion in a small saucepan with the honey, vinegar, 1½ tablespoons of water and a small pinch of salt. Bring to the boil for 1 minute. Tip into a small glass bowl, cover, and place in the fridge for at least 10 minutes. Put the pickled onions a lunchbox and pour over the oil. Put the Cheddar, tomatoes, leaves and bread on top. Put the pickled onions a lunchbox and pour over the oil. Put the Cheddar, tomatoes, leaves and bread on top. When ready to eat, mix all the ingredients together so the vinegary onions and oil act as a dressing. When ready to eat, mix all the ingredients together so the vinegary onions and oil act as a dressing."
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} | ccaeac3ff7a958b8df5c7c08dfc89ba7279f98734cce99952d3b808392024a9c | Sushi rice bowl recipe
Tofu sushi bowl An average of 3.7 out of 5 stars from 7 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/tofu_sushi_rice_bowl_69171_16x9.jpg Sushi bowls are a fast and inexpensive alternative to your favourite sushi bar. They’re easy to put together, and you can customise the ingredients to your liking. Each serving provides 495 kcal, 23g protein, 62g carbohydrates (of which 19.5g sugars), 16g fat (of which 3g saturates), 6.5g fibre and 1.1g salt. 100g/3½oz firm tofu, drained50g/1¾oz sushi rice25g/1oz frozen soya beans low-calorie cooking spray4 radishes, thinly sliced¼ small cucumber, halved lengthways, seeds removed, cut into thin matchsticks¼ small carrot, peeled and cut into thin matchsticks3 spring onions, thinly shredded1 tsp toasted sesame seeds1 tbsp Japanese pickled ginger, drained, to serve 100g/3½oz firm tofu, drained 50g/1¾oz sushi rice 25g/1oz frozen soya beans low-calorie cooking spray 4 radishes, thinly sliced ¼ small cucumber, halved lengthways, seeds removed, cut into thin matchsticks ¼ small carrot, peeled and cut into thin matchsticks 3 spring onions, thinly shredded 1 tsp toasted sesame seeds 1 tbsp Japanese pickled ginger, drained, to serve ½ lime, finely grated zest and juice ½ level tsp runny honey, or vegan alternative such as agave syrup½ tbsp tamari or dark soy sauce½ tsp rice vinegardash toasted sesame oil ½ lime, finely grated zest and juice ½ level tsp runny honey, or vegan alternative such as agave syrup ½ tbsp tamari or dark soy sauce ½ tsp rice vinegar dash toasted sesame oil Method To make the sushi bowl, wrap the tofu in kitchen paper, sandwich between two plates or chopping boards and weigh down with a few tins from your cupboard. Leave to drain for 15 minutes.Meanwhile, bring a large saucepan of water to the boil and boil the sushi rice for 8–10 minutes, or until just cooked. Drain, place back in the pan, cover and set aside.Bring a small saucepan of water to the boil and cook the soya beans for 2 minutes, or until tender. Drain, refresh under cold water and set aside.To make the dressing, put the lime zest, juice and honey (or agave) in a small saucepan and simmer for 1 minute. Stir in the tamari, vinegar and sesame oil and set aside.Cut the tofu into 1.5cm/½in cubes. Spray a large frying pan with a little low-calorie cooking spray and place over a medium-high heat. Add the tofu and cook for 1 minute on each side until crisp and golden brown.Place the rice in a bowl or lunchbox and stir in the dressing. Top with the soya beans, radishes, cucumber, carrot and two-thirds of the spring onions. Sprinkle over the tofu, remaining spring onions and sesame seeds and serve with the pickled ginger or place in the fridge until ready to eat. To make the sushi bowl, wrap the tofu in kitchen paper, sandwich between two plates or chopping boards and weigh down with a few tins from your cupboard. Leave to drain for 15 minutes. To make the sushi bowl, wrap the tofu in kitchen paper, sandwich between two plates or chopping boards and weigh down with a few tins from your cupboard. Leave to drain for 15 minutes. Meanwhile, bring a large saucepan of water to the boil and boil the sushi rice for 8–10 minutes, or until just cooked. Drain, place back in the pan, cover and set aside. Meanwhile, bring a large saucepan of water to the boil and boil the sushi rice for 8–10 minutes, or until just cooked. Drain, place back in the pan, cover and set aside. Bring a small saucepan of water to the boil and cook the soya beans for 2 minutes, or until tender. Drain, refresh under cold water and set aside. Bring a small saucepan of water to the boil and cook the soya beans for 2 minutes, or until tender. Drain, refresh under cold water and set aside. To make the dressing, put the lime zest, juice and honey (or agave) in a small saucepan and simmer for 1 minute. Stir in the tamari, vinegar and sesame oil and set aside. To make the dressing, put the lime zest, juice and honey (or agave) in a small saucepan and simmer for 1 minute. Stir in the tamari, vinegar and sesame oil and set aside. Cut the tofu into 1.5cm/½in cubes. Spray a large frying pan with a little low-calorie cooking spray and place over a medium-high heat. Add the tofu and cook for 1 minute on each side until crisp and golden brown. Cut the tofu into 1.5cm/½in cubes. Spray a large frying pan with a little low-calorie cooking spray and place over a medium-high heat. Add the tofu and cook for 1 minute on each side until crisp and golden brown. Place the rice in a bowl or lunchbox and stir in the dressing. Top with the soya beans, radishes, cucumber, carrot and two-thirds of the spring onions. Sprinkle over the tofu, remaining spring onions and sesame seeds and serve with the pickled ginger or place in the fridge until ready to eat. Place the rice in a bowl or lunchbox and stir in the dressing. Top with the soya beans, radishes, cucumber, carrot and two-thirds of the spring onions. Sprinkle over the tofu, remaining spring onions and sesame seeds and serve with the pickled ginger or place in the fridge until ready to eat. | {
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"title": "Sushi rice bowl recipe",
"content": "Tofu sushi bowl An average of 3.7 out of 5 stars from 7 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/tofu_sushi_rice_bowl_69171_16x9.jpg Sushi bowls are a fast and inexpensive alternative to your favourite sushi bar. They’re easy to put together, and you can customise the ingredients to your liking. Each serving provides 495 kcal, 23g protein, 62g carbohydrates (of which 19.5g sugars), 16g fat (of which 3g saturates), 6.5g fibre and 1.1g salt. 100g/3½oz firm tofu, drained50g/1¾oz sushi rice25g/1oz frozen soya beans low-calorie cooking spray4 radishes, thinly sliced¼ small cucumber, halved lengthways, seeds removed, cut into thin matchsticks¼ small carrot, peeled and cut into thin matchsticks3 spring onions, thinly shredded1 tsp toasted sesame seeds1 tbsp Japanese pickled ginger, drained, to serve 100g/3½oz firm tofu, drained 50g/1¾oz sushi rice 25g/1oz frozen soya beans low-calorie cooking spray 4 radishes, thinly sliced ¼ small cucumber, halved lengthways, seeds removed, cut into thin matchsticks ¼ small carrot, peeled and cut into thin matchsticks 3 spring onions, thinly shredded 1 tsp toasted sesame seeds 1 tbsp Japanese pickled ginger, drained, to serve ½ lime, finely grated zest and juice ½ level tsp runny honey, or vegan alternative such as agave syrup½ tbsp tamari or dark soy sauce½ tsp rice vinegardash toasted sesame oil ½ lime, finely grated zest and juice ½ level tsp runny honey, or vegan alternative such as agave syrup ½ tbsp tamari or dark soy sauce ½ tsp rice vinegar dash toasted sesame oil Method To make the sushi bowl, wrap the tofu in kitchen paper, sandwich between two plates or chopping boards and weigh down with a few tins from your cupboard. Leave to drain for 15 minutes.Meanwhile, bring a large saucepan of water to the boil and boil the sushi rice for 8–10 minutes, or until just cooked. Drain, place back in the pan, cover and set aside.Bring a small saucepan of water to the boil and cook the soya beans for 2 minutes, or until tender. Drain, refresh under cold water and set aside.To make the dressing, put the lime zest, juice and honey (or agave) in a small saucepan and simmer for 1 minute. Stir in the tamari, vinegar and sesame oil and set aside.Cut the tofu into 1.5cm/½in cubes. Spray a large frying pan with a little low-calorie cooking spray and place over a medium-high heat. Add the tofu and cook for 1 minute on each side until crisp and golden brown.Place the rice in a bowl or lunchbox and stir in the dressing. Top with the soya beans, radishes, cucumber, carrot and two-thirds of the spring onions. Sprinkle over the tofu, remaining spring onions and sesame seeds and serve with the pickled ginger or place in the fridge until ready to eat. To make the sushi bowl, wrap the tofu in kitchen paper, sandwich between two plates or chopping boards and weigh down with a few tins from your cupboard. Leave to drain for 15 minutes. To make the sushi bowl, wrap the tofu in kitchen paper, sandwich between two plates or chopping boards and weigh down with a few tins from your cupboard. Leave to drain for 15 minutes. Meanwhile, bring a large saucepan of water to the boil and boil the sushi rice for 8–10 minutes, or until just cooked. Drain, place back in the pan, cover and set aside. Meanwhile, bring a large saucepan of water to the boil and boil the sushi rice for 8–10 minutes, or until just cooked. Drain, place back in the pan, cover and set aside. Bring a small saucepan of water to the boil and cook the soya beans for 2 minutes, or until tender. Drain, refresh under cold water and set aside. Bring a small saucepan of water to the boil and cook the soya beans for 2 minutes, or until tender. Drain, refresh under cold water and set aside. To make the dressing, put the lime zest, juice and honey (or agave) in a small saucepan and simmer for 1 minute. Stir in the tamari, vinegar and sesame oil and set aside. To make the dressing, put the lime zest, juice and honey (or agave) in a small saucepan and simmer for 1 minute. Stir in the tamari, vinegar and sesame oil and set aside. Cut the tofu into 1.5cm/½in cubes. Spray a large frying pan with a little low-calorie cooking spray and place over a medium-high heat. Add the tofu and cook for 1 minute on each side until crisp and golden brown. Cut the tofu into 1.5cm/½in cubes. Spray a large frying pan with a little low-calorie cooking spray and place over a medium-high heat. Add the tofu and cook for 1 minute on each side until crisp and golden brown. Place the rice in a bowl or lunchbox and stir in the dressing. Top with the soya beans, radishes, cucumber, carrot and two-thirds of the spring onions. Sprinkle over the tofu, remaining spring onions and sesame seeds and serve with the pickled ginger or place in the fridge until ready to eat. Place the rice in a bowl or lunchbox and stir in the dressing. Top with the soya beans, radishes, cucumber, carrot and two-thirds of the spring onions. Sprinkle over the tofu, remaining spring onions and sesame seeds and serve with the pickled ginger or place in the fridge until ready to eat."
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} | 5825b0330c2abcde30d0a64816c02dab0c7d7a0ce714904918eb953542ddd9f5 | Lentil and goats' cheese salad recipe
An average of 4.9 out of 5 stars from 10 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/lentils_and_goats_cheese_09590_16x9.jpg This combination of earthy lentils, tangy goats' cheese and fragrant basil is really satisfying. Serve it with salad leaves and crusty bread. Each serving provides 288 kcal, 20.5g protein, 24.5g carbohydrates (of which 1g sugars), 11g fat (of which 7g saturates), 6g fibre and 0.6g salt. 100g/3½oz small green lentils, such as puy 1 garlic clove, crushed½ lemon, juice only2 tbsp extra virgin olive oil 20g/1oz fresh basil, roughly torn75g/3oz goats' cheese salt and freshly ground black pepper 100g/3½oz small green lentils, such as puy 1 garlic clove, crushed ½ lemon, juice only 2 tbsp extra virgin olive oil 20g/1oz fresh basil, roughly torn 75g/3oz goats' cheese salt and freshly ground black pepper Method Put the lentils in a small saucepan, cover with water by about 6cm/2½in and add the garlic. Bring to the boil, turn down the heat and simmer for 20 minutes, or until tender. Drain the lentils and place in a bowl. Stir in a squeeze of lemon juice, the oil and three-quarters of the basil, then season.Crumble over the goats' cheese and scatter over the rest of the basil. Put the lentils in a small saucepan, cover with water by about 6cm/2½in and add the garlic. Bring to the boil, turn down the heat and simmer for 20 minutes, or until tender. Put the lentils in a small saucepan, cover with water by about 6cm/2½in and add the garlic. Bring to the boil, turn down the heat and simmer for 20 minutes, or until tender. Drain the lentils and place in a bowl. Stir in a squeeze of lemon juice, the oil and three-quarters of the basil, then season. Drain the lentils and place in a bowl. Stir in a squeeze of lemon juice, the oil and three-quarters of the basil, then season. Crumble over the goats' cheese and scatter over the rest of the basil. Crumble over the goats' cheese and scatter over the rest of the basil. | {
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"title": "Lentil and goats' cheese salad recipe",
"content": "An average of 4.9 out of 5 stars from 10 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/lentils_and_goats_cheese_09590_16x9.jpg This combination of earthy lentils, tangy goats' cheese and fragrant basil is really satisfying. Serve it with salad leaves and crusty bread. Each serving provides 288 kcal, 20.5g protein, 24.5g carbohydrates (of which 1g sugars), 11g fat (of which 7g saturates), 6g fibre and 0.6g salt. 100g/3½oz small green lentils, such as puy 1 garlic clove, crushed½ lemon, juice only2 tbsp extra virgin olive oil 20g/1oz fresh basil, roughly torn75g/3oz goats' cheese salt and freshly ground black pepper 100g/3½oz small green lentils, such as puy 1 garlic clove, crushed ½ lemon, juice only 2 tbsp extra virgin olive oil 20g/1oz fresh basil, roughly torn 75g/3oz goats' cheese salt and freshly ground black pepper Method Put the lentils in a small saucepan, cover with water by about 6cm/2½in and add the garlic. Bring to the boil, turn down the heat and simmer for 20 minutes, or until tender. Drain the lentils and place in a bowl. Stir in a squeeze of lemon juice, the oil and three-quarters of the basil, then season.Crumble over the goats' cheese and scatter over the rest of the basil. Put the lentils in a small saucepan, cover with water by about 6cm/2½in and add the garlic. Bring to the boil, turn down the heat and simmer for 20 minutes, or until tender. Put the lentils in a small saucepan, cover with water by about 6cm/2½in and add the garlic. Bring to the boil, turn down the heat and simmer for 20 minutes, or until tender. Drain the lentils and place in a bowl. Stir in a squeeze of lemon juice, the oil and three-quarters of the basil, then season. Drain the lentils and place in a bowl. Stir in a squeeze of lemon juice, the oil and three-quarters of the basil, then season. Crumble over the goats' cheese and scatter over the rest of the basil. Crumble over the goats' cheese and scatter over the rest of the basil."
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} | 3dc283298830d422003f676d6f4f68dcda5a09ae5d2def975acc1465469e13cf | Indian-spiced smoked mackerel recipe
An average of 4.8 out of 5 stars from 10 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/indian-spiced_smoked_54887_16x9.jpg A quick blast under a grill transforms smoked mackerel, warming the fish and infusing it with the flavours in the spiced butter. Serve with a fresh raita that acts as both salad and sauce for a low-calorie lunch. Each serving provides 396 kcal, 23g protein, 3g carbohydrates (of which 2g sugars), 32g fat (of which 10g saturates), 0.5g fibre and 2.5g salt. ½ tsp garam masala pinch dried red chilli flakes 1 tbsp butter, softened 2 x 100g/3½oz smoked mackerel fillets ½ tsp garam masala pinch dried red chilli flakes 1 tbsp butter, softened 2 x 100g/3½oz smoked mackerel fillets 2 tbsp Greek-style plain yoghurt1 tbsp roughly chopped fresh mint½ lime, juice only½ cucumber, halved lengthways and thinly sliced 6 radishes, roughly choppedsalt 2 tbsp Greek-style plain yoghurt 1 tbsp roughly chopped fresh mint ½ lime, juice only ½ cucumber, halved lengthways and thinly sliced 6 radishes, roughly chopped salt Method To make the raita, mix the yoghurt, mint and a squeeze of lime juice together in a bowl and season with a pinch of salt. Stir in the cucumber and radishes, cover and place in the fridge until ready to use.Preheat the grill to high and line a baking tray with kitchen foil.In a small bowl, mix together the garam masala, chilli and butter. Spread the spiced butter onto the mackerel and place the fillets on the baking tray. Grill for 1 minute, or until the butter melts, soaking the spices into the warm fish.Serve the mackerel immediately with the raita. To make the raita, mix the yoghurt, mint and a squeeze of lime juice together in a bowl and season with a pinch of salt. Stir in the cucumber and radishes, cover and place in the fridge until ready to use. To make the raita, mix the yoghurt, mint and a squeeze of lime juice together in a bowl and season with a pinch of salt. Stir in the cucumber and radishes, cover and place in the fridge until ready to use. Preheat the grill to high and line a baking tray with kitchen foil. Preheat the grill to high and line a baking tray with kitchen foil. In a small bowl, mix together the garam masala, chilli and butter. Spread the spiced butter onto the mackerel and place the fillets on the baking tray. Grill for 1 minute, or until the butter melts, soaking the spices into the warm fish. In a small bowl, mix together the garam masala, chilli and butter. Spread the spiced butter onto the mackerel and place the fillets on the baking tray. Grill for 1 minute, or until the butter melts, soaking the spices into the warm fish. Serve the mackerel immediately with the raita. Serve the mackerel immediately with the raita. | {
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"title": "Indian-spiced smoked mackerel recipe",
"content": "An average of 4.8 out of 5 stars from 10 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/indian-spiced_smoked_54887_16x9.jpg A quick blast under a grill transforms smoked mackerel, warming the fish and infusing it with the flavours in the spiced butter. Serve with a fresh raita that acts as both salad and sauce for a low-calorie lunch. Each serving provides 396 kcal, 23g protein, 3g carbohydrates (of which 2g sugars), 32g fat (of which 10g saturates), 0.5g fibre and 2.5g salt. ½ tsp garam masala pinch dried red chilli flakes 1 tbsp butter, softened 2 x 100g/3½oz smoked mackerel fillets ½ tsp garam masala pinch dried red chilli flakes 1 tbsp butter, softened 2 x 100g/3½oz smoked mackerel fillets 2 tbsp Greek-style plain yoghurt1 tbsp roughly chopped fresh mint½ lime, juice only½ cucumber, halved lengthways and thinly sliced 6 radishes, roughly choppedsalt 2 tbsp Greek-style plain yoghurt 1 tbsp roughly chopped fresh mint ½ lime, juice only ½ cucumber, halved lengthways and thinly sliced 6 radishes, roughly chopped salt Method To make the raita, mix the yoghurt, mint and a squeeze of lime juice together in a bowl and season with a pinch of salt. Stir in the cucumber and radishes, cover and place in the fridge until ready to use.Preheat the grill to high and line a baking tray with kitchen foil.In a small bowl, mix together the garam masala, chilli and butter. Spread the spiced butter onto the mackerel and place the fillets on the baking tray. Grill for 1 minute, or until the butter melts, soaking the spices into the warm fish.Serve the mackerel immediately with the raita. To make the raita, mix the yoghurt, mint and a squeeze of lime juice together in a bowl and season with a pinch of salt. Stir in the cucumber and radishes, cover and place in the fridge until ready to use. To make the raita, mix the yoghurt, mint and a squeeze of lime juice together in a bowl and season with a pinch of salt. Stir in the cucumber and radishes, cover and place in the fridge until ready to use. Preheat the grill to high and line a baking tray with kitchen foil. Preheat the grill to high and line a baking tray with kitchen foil. In a small bowl, mix together the garam masala, chilli and butter. Spread the spiced butter onto the mackerel and place the fillets on the baking tray. Grill for 1 minute, or until the butter melts, soaking the spices into the warm fish. In a small bowl, mix together the garam masala, chilli and butter. Spread the spiced butter onto the mackerel and place the fillets on the baking tray. Grill for 1 minute, or until the butter melts, soaking the spices into the warm fish. Serve the mackerel immediately with the raita. Serve the mackerel immediately with the raita."
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} | 23fa5786d9dd1a853b79906f415ed234cc72c515a7c7e8bca9a6f778c9faaabd | Miso aubergine noodles recipe
An average of 3.4 out of 5 stars from 27 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/miso_aubergine_with_01293_16x9.jpg Tender, sweet and salty miso aubergines sit on top a simple bowl of noodles and steamed veg for a perfect vegetarian Japanese-inspired dinner. This eats really well the next day in a lunchbox! Each serving provides 491 kcal, 18.5g protein, 67g carbohydrates (of which 12.5g sugars), 13g fat (of which 2g saturates), 13g fibre and 2.7g salt. 150g/5½oz rice noodles 150g/5½oz mangetout3 spring onions, roughly chopped1 tbsp sesame oil 1 tbsp sesame seeds 1 lime, juice only2 tbsp finely chopped coriander1 large aubergine, halved lengthways, flesh scored in a criss-cross pattern not piercing the skin2 tbsp white miso 5cm/2in fresh root ginger, peeled and finely grated1 tsp runny honey (or vegan alternative)1 tsp soy sauce or tamarisalt and freshly ground black pepper 150g/5½oz rice noodles 150g/5½oz mangetout 3 spring onions, roughly chopped 1 tbsp sesame oil 1 tbsp sesame seeds 1 lime, juice only 2 tbsp finely chopped coriander 1 large aubergine, halved lengthways, flesh scored in a criss-cross pattern not piercing the skin 2 tbsp white miso 5cm/2in fresh root ginger, peeled and finely grated 1 tsp runny honey (or vegan alternative) 1 tsp soy sauce or tamari salt and freshly ground black pepper Method Bring a large saucepan of lightly salted water to the boil and cook the noodles according to the packet instructions. Meanwhile, place the mangetout in a steamer or colander and set above the boiling water to steam with a lid on for 2 minutes. Drain the noodles and toss with the mangetout, spring onions, sesame oil and seeds, 1 tablespoon of lime juice and the coriander. Season with salt and pepper and set aside. Heat the grill to high and line a baking tray with kitchen foil. Put the aubergine on the tray, skin-side up, and grill for 10 minutes, or until the skin has hardened and the flesh is soft. Meanwhile, mix the miso, ginger, honey, soy sauce and 1 tablespoon of lime juice together in a small bowl. Turn the aubergine over and push the miso mixture into the grooves. Grill for 5 minutes, flesh-side up, checking after 3 minutes that the miso is grilling evenly. It should be patched with brown but not burnt. Cut the aubergine into thick slices and place on top of the noodles. Serve hot or at room temperature or divide between two lunch boxes. Bring a large saucepan of lightly salted water to the boil and cook the noodles according to the packet instructions. Bring a large saucepan of lightly salted water to the boil and cook the noodles according to the packet instructions. Meanwhile, place the mangetout in a steamer or colander and set above the boiling water to steam with a lid on for 2 minutes. Drain the noodles and toss with the mangetout, spring onions, sesame oil and seeds, 1 tablespoon of lime juice and the coriander. Season with salt and pepper and set aside. Meanwhile, place the mangetout in a steamer or colander and set above the boiling water to steam with a lid on for 2 minutes. Drain the noodles and toss with the mangetout, spring onions, sesame oil and seeds, 1 tablespoon of lime juice and the coriander. Season with salt and pepper and set aside. Heat the grill to high and line a baking tray with kitchen foil. Put the aubergine on the tray, skin-side up, and grill for 10 minutes, or until the skin has hardened and the flesh is soft. Heat the grill to high and line a baking tray with kitchen foil. Put the aubergine on the tray, skin-side up, and grill for 10 minutes, or until the skin has hardened and the flesh is soft. Meanwhile, mix the miso, ginger, honey, soy sauce and 1 tablespoon of lime juice together in a small bowl. Meanwhile, mix the miso, ginger, honey, soy sauce and 1 tablespoon of lime juice together in a small bowl. Turn the aubergine over and push the miso mixture into the grooves. Grill for 5 minutes, flesh-side up, checking after 3 minutes that the miso is grilling evenly. It should be patched with brown but not burnt. Turn the aubergine over and push the miso mixture into the grooves. Grill for 5 minutes, flesh-side up, checking after 3 minutes that the miso is grilling evenly. It should be patched with brown but not burnt. Cut the aubergine into thick slices and place on top of the noodles. Serve hot or at room temperature or divide between two lunch boxes. Cut the aubergine into thick slices and place on top of the noodles. Serve hot or at room temperature or divide between two lunch boxes. | {
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"title": "Miso aubergine noodles recipe",
"content": "An average of 3.4 out of 5 stars from 27 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/miso_aubergine_with_01293_16x9.jpg Tender, sweet and salty miso aubergines sit on top a simple bowl of noodles and steamed veg for a perfect vegetarian Japanese-inspired dinner. This eats really well the next day in a lunchbox! Each serving provides 491 kcal, 18.5g protein, 67g carbohydrates (of which 12.5g sugars), 13g fat (of which 2g saturates), 13g fibre and 2.7g salt. 150g/5½oz rice noodles 150g/5½oz mangetout3 spring onions, roughly chopped1 tbsp sesame oil 1 tbsp sesame seeds 1 lime, juice only2 tbsp finely chopped coriander1 large aubergine, halved lengthways, flesh scored in a criss-cross pattern not piercing the skin2 tbsp white miso 5cm/2in fresh root ginger, peeled and finely grated1 tsp runny honey (or vegan alternative)1 tsp soy sauce or tamarisalt and freshly ground black pepper 150g/5½oz rice noodles 150g/5½oz mangetout 3 spring onions, roughly chopped 1 tbsp sesame oil 1 tbsp sesame seeds 1 lime, juice only 2 tbsp finely chopped coriander 1 large aubergine, halved lengthways, flesh scored in a criss-cross pattern not piercing the skin 2 tbsp white miso 5cm/2in fresh root ginger, peeled and finely grated 1 tsp runny honey (or vegan alternative) 1 tsp soy sauce or tamari salt and freshly ground black pepper Method Bring a large saucepan of lightly salted water to the boil and cook the noodles according to the packet instructions. Meanwhile, place the mangetout in a steamer or colander and set above the boiling water to steam with a lid on for 2 minutes. Drain the noodles and toss with the mangetout, spring onions, sesame oil and seeds, 1 tablespoon of lime juice and the coriander. Season with salt and pepper and set aside. Heat the grill to high and line a baking tray with kitchen foil. Put the aubergine on the tray, skin-side up, and grill for 10 minutes, or until the skin has hardened and the flesh is soft. Meanwhile, mix the miso, ginger, honey, soy sauce and 1 tablespoon of lime juice together in a small bowl. Turn the aubergine over and push the miso mixture into the grooves. Grill for 5 minutes, flesh-side up, checking after 3 minutes that the miso is grilling evenly. It should be patched with brown but not burnt. Cut the aubergine into thick slices and place on top of the noodles. Serve hot or at room temperature or divide between two lunch boxes. Bring a large saucepan of lightly salted water to the boil and cook the noodles according to the packet instructions. Bring a large saucepan of lightly salted water to the boil and cook the noodles according to the packet instructions. Meanwhile, place the mangetout in a steamer or colander and set above the boiling water to steam with a lid on for 2 minutes. Drain the noodles and toss with the mangetout, spring onions, sesame oil and seeds, 1 tablespoon of lime juice and the coriander. Season with salt and pepper and set aside. Meanwhile, place the mangetout in a steamer or colander and set above the boiling water to steam with a lid on for 2 minutes. Drain the noodles and toss with the mangetout, spring onions, sesame oil and seeds, 1 tablespoon of lime juice and the coriander. Season with salt and pepper and set aside. Heat the grill to high and line a baking tray with kitchen foil. Put the aubergine on the tray, skin-side up, and grill for 10 minutes, or until the skin has hardened and the flesh is soft. Heat the grill to high and line a baking tray with kitchen foil. Put the aubergine on the tray, skin-side up, and grill for 10 minutes, or until the skin has hardened and the flesh is soft. Meanwhile, mix the miso, ginger, honey, soy sauce and 1 tablespoon of lime juice together in a small bowl. Meanwhile, mix the miso, ginger, honey, soy sauce and 1 tablespoon of lime juice together in a small bowl. Turn the aubergine over and push the miso mixture into the grooves. Grill for 5 minutes, flesh-side up, checking after 3 minutes that the miso is grilling evenly. It should be patched with brown but not burnt. Turn the aubergine over and push the miso mixture into the grooves. Grill for 5 minutes, flesh-side up, checking after 3 minutes that the miso is grilling evenly. It should be patched with brown but not burnt. Cut the aubergine into thick slices and place on top of the noodles. Serve hot or at room temperature or divide between two lunch boxes. Cut the aubergine into thick slices and place on top of the noodles. Serve hot or at room temperature or divide between two lunch boxes."
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} | 4488c0363bf8a3f2ea8f5aa3da108fbb00ed8766fc1ce55615cdea79ca915308 | Salmon in Parma ham with celeriac chips recipe
An average of 4.8 out of 5 stars from 8 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/salmon_in_parma_ham_with_39372_16x9.jpg Here’s a delicious and easy way to make a good supper with salmon. Celeriac is a great swap for potato, with half the calories. Each serving provides 400 kcal, 33g protein, 11g carbohydrates (of which 9g sugars), 22g fat (of which 4g saturates), 14g fibre and 1.1g salt. With a GI of 45 this meal is high protein, low GI. 800g/1lb 12oz celeriac, peeled and cut into 2cm/¾in-thick chips2 tsp olive oil 1 unwaxed lemon, finely grated zest and juice 4 x 120g/4½oz skinless salmon fillets 4 x 40g/1½oz slices Parma or other air-cured ham 20 cherry tomatoes, ideally on the vine200g/7oz mangetout200g/7oz Savoy cabbage, thinly slicedsalt and freshly ground black pepper 800g/1lb 12oz celeriac, peeled and cut into 2cm/¾in-thick chips 2 tsp olive oil 1 unwaxed lemon, finely grated zest and juice 4 x 120g/4½oz skinless salmon fillets 4 x 40g/1½oz slices Parma or other air-cured ham 20 cherry tomatoes, ideally on the vine 200g/7oz mangetout 200g/7oz Savoy cabbage, thinly sliced salt and freshly ground black pepper Method Preheat the oven to 200C/180C Fan/Gas 6. Put the celeriac chips on a very large baking tray, season with salt and pepper and toss in the oil. Roast for 20 minutes.Sprinkle the lemon zest over the salmon, season with black pepper and squeeze over the lemon juice. Wrap each fillet in a piece of ham. Add the fish and cherry tomatoes to the baking tray and bake for a further 10 minutes, or until cooked through.Meanwhile, steam the mangetout and cabbage for 2–3 minutes, or until tender. (If you don't have a steamer, you can place the cabbage and mangetout in a large metal colander over a saucepan of boiling water, covering the vegetables with a lid.)Serve the fish with the celeriac chips, mangetout, cabbage and roast tomatoes. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Put the celeriac chips on a very large baking tray, season with salt and pepper and toss in the oil. Roast for 20 minutes. Put the celeriac chips on a very large baking tray, season with salt and pepper and toss in the oil. Roast for 20 minutes. Sprinkle the lemon zest over the salmon, season with black pepper and squeeze over the lemon juice. Wrap each fillet in a piece of ham. Sprinkle the lemon zest over the salmon, season with black pepper and squeeze over the lemon juice. Wrap each fillet in a piece of ham. Add the fish and cherry tomatoes to the baking tray and bake for a further 10 minutes, or until cooked through. Add the fish and cherry tomatoes to the baking tray and bake for a further 10 minutes, or until cooked through. Meanwhile, steam the mangetout and cabbage for 2–3 minutes, or until tender. (If you don't have a steamer, you can place the cabbage and mangetout in a large metal colander over a saucepan of boiling water, covering the vegetables with a lid.) Meanwhile, steam the mangetout and cabbage for 2–3 minutes, or until tender. (If you don't have a steamer, you can place the cabbage and mangetout in a large metal colander over a saucepan of boiling water, covering the vegetables with a lid.) Serve the fish with the celeriac chips, mangetout, cabbage and roast tomatoes. Serve the fish with the celeriac chips, mangetout, cabbage and roast tomatoes. | {
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"title": "Salmon in Parma ham with celeriac chips recipe",
"content": "An average of 4.8 out of 5 stars from 8 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/salmon_in_parma_ham_with_39372_16x9.jpg Here’s a delicious and easy way to make a good supper with salmon. Celeriac is a great swap for potato, with half the calories. Each serving provides 400 kcal, 33g protein, 11g carbohydrates (of which 9g sugars), 22g fat (of which 4g saturates), 14g fibre and 1.1g salt. With a GI of 45 this meal is high protein, low GI. 800g/1lb 12oz celeriac, peeled and cut into 2cm/¾in-thick chips2 tsp olive oil 1 unwaxed lemon, finely grated zest and juice 4 x 120g/4½oz skinless salmon fillets 4 x 40g/1½oz slices Parma or other air-cured ham 20 cherry tomatoes, ideally on the vine200g/7oz mangetout200g/7oz Savoy cabbage, thinly slicedsalt and freshly ground black pepper 800g/1lb 12oz celeriac, peeled and cut into 2cm/¾in-thick chips 2 tsp olive oil 1 unwaxed lemon, finely grated zest and juice 4 x 120g/4½oz skinless salmon fillets 4 x 40g/1½oz slices Parma or other air-cured ham 20 cherry tomatoes, ideally on the vine 200g/7oz mangetout 200g/7oz Savoy cabbage, thinly sliced salt and freshly ground black pepper Method Preheat the oven to 200C/180C Fan/Gas 6. Put the celeriac chips on a very large baking tray, season with salt and pepper and toss in the oil. Roast for 20 minutes.Sprinkle the lemon zest over the salmon, season with black pepper and squeeze over the lemon juice. Wrap each fillet in a piece of ham. Add the fish and cherry tomatoes to the baking tray and bake for a further 10 minutes, or until cooked through.Meanwhile, steam the mangetout and cabbage for 2–3 minutes, or until tender. (If you don't have a steamer, you can place the cabbage and mangetout in a large metal colander over a saucepan of boiling water, covering the vegetables with a lid.)Serve the fish with the celeriac chips, mangetout, cabbage and roast tomatoes. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Put the celeriac chips on a very large baking tray, season with salt and pepper and toss in the oil. Roast for 20 minutes. Put the celeriac chips on a very large baking tray, season with salt and pepper and toss in the oil. Roast for 20 minutes. Sprinkle the lemon zest over the salmon, season with black pepper and squeeze over the lemon juice. Wrap each fillet in a piece of ham. Sprinkle the lemon zest over the salmon, season with black pepper and squeeze over the lemon juice. Wrap each fillet in a piece of ham. Add the fish and cherry tomatoes to the baking tray and bake for a further 10 minutes, or until cooked through. Add the fish and cherry tomatoes to the baking tray and bake for a further 10 minutes, or until cooked through. Meanwhile, steam the mangetout and cabbage for 2–3 minutes, or until tender. (If you don't have a steamer, you can place the cabbage and mangetout in a large metal colander over a saucepan of boiling water, covering the vegetables with a lid.) Meanwhile, steam the mangetout and cabbage for 2–3 minutes, or until tender. (If you don't have a steamer, you can place the cabbage and mangetout in a large metal colander over a saucepan of boiling water, covering the vegetables with a lid.) Serve the fish with the celeriac chips, mangetout, cabbage and roast tomatoes. Serve the fish with the celeriac chips, mangetout, cabbage and roast tomatoes."
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} | f06bd1935986f2028174b05ead52f6ad18932a8bb3bfd7d357731dfc6d3bb5a5 | Jerk pork with sweet potato mash recipe
An average of 4.8 out of 5 stars from 25 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/jerk_pork_with_sweet_40784_16x9.jpg Spices add flavour to a dish without extra calories. If you like heat, add chopped chilli to the salsa for extra oomph. Sweet potatoes cook quickly to a softness that can be mashed without butter. Each serving provides 467 kcal, 36g protein, 54.5g carbohydrates (of which 26.5g sugars), 10g fat (of which 3g saturates), 8g fibre and 1.5g salt. 2 tsp jerk seasoning1½ tsp runny honey100ml/3½fl oz pineapple juice (from 227g tin pineapple rings)300g/10½oz pork tenderloin1 tsp olive oil1 x 350g/12oz sweet potato, peeled and cut into 3cm/1¼in pieces 2 tsp jerk seasoning 1½ tsp runny honey 100ml/3½fl oz pineapple juice (from 227g tin pineapple rings) 300g/10½oz pork tenderloin 1 tsp olive oil 1 x 350g/12oz sweet potato, peeled and cut into 3cm/1¼in pieces 2 tinned pineapple rings (about 100g/3½oz), drained and finely chopped3 spring onions, thinly sliced2 tbsp roughly chopped fresh coriander leaf½ lime, juice only1 tsp olive oil½ red chilli, deseeded and finely dicedpinch salt 2 tinned pineapple rings (about 100g/3½oz), drained and finely chopped 3 spring onions, thinly sliced 2 tbsp roughly chopped fresh coriander leaf ½ lime, juice only 1 tsp olive oil ½ red chilli, deseeded and finely diced pinch salt Method Mix the jerk seasoning, honey and pineapple juice in a shallow bowl large enough to hold the pork. Add the pork loin and place in the fridge, covered, for at least 30 minutes or overnight, turning the pork over a couple of times.Preheat the oven to 200C/180C Fan/Gas 6 and line a baking tray with kitchen foil.Remove the meat from the marinade, reserving the liquid, and pat it dry with kitchen paper. Heat the oil in a frying pan over a high heat. Brown the meat on one side, turn over and brown on the other side.Place the meat in the baking tray, pour over the marinade and roast for 20–25 minutes, turning the pork over after 15 minutes. Cut into the thickest part of the steak to check that it is juicy but cooked through.Meanwhile, bring a saucepan of lightly salted water to the boil and simmer the sweet potato for 15 minutes until tender. Drain, mash and season with salt and pepper.To make the salsa, mix the pineapple, spring onion, coriander, a squeeze of lime juice, olive oil, chilli and salt together in a bowl and set aside for at least 10 minutes.Turn the meat over in its reduced marinade and leave to rest for 5 minutes. Cut the pork into 2cm/¾in-thick slices and serve with the mash and salsa. Mix the jerk seasoning, honey and pineapple juice in a shallow bowl large enough to hold the pork. Add the pork loin and place in the fridge, covered, for at least 30 minutes or overnight, turning the pork over a couple of times. Mix the jerk seasoning, honey and pineapple juice in a shallow bowl large enough to hold the pork. Add the pork loin and place in the fridge, covered, for at least 30 minutes or overnight, turning the pork over a couple of times. Preheat the oven to 200C/180C Fan/Gas 6 and line a baking tray with kitchen foil. Preheat the oven to 200C/180C Fan/Gas 6 and line a baking tray with kitchen foil. Remove the meat from the marinade, reserving the liquid, and pat it dry with kitchen paper. Heat the oil in a frying pan over a high heat. Brown the meat on one side, turn over and brown on the other side. Remove the meat from the marinade, reserving the liquid, and pat it dry with kitchen paper. Heat the oil in a frying pan over a high heat. Brown the meat on one side, turn over and brown on the other side. Place the meat in the baking tray, pour over the marinade and roast for 20–25 minutes, turning the pork over after 15 minutes. Cut into the thickest part of the steak to check that it is juicy but cooked through. Place the meat in the baking tray, pour over the marinade and roast for 20–25 minutes, turning the pork over after 15 minutes. Cut into the thickest part of the steak to check that it is juicy but cooked through. Meanwhile, bring a saucepan of lightly salted water to the boil and simmer the sweet potato for 15 minutes until tender. Drain, mash and season with salt and pepper. Meanwhile, bring a saucepan of lightly salted water to the boil and simmer the sweet potato for 15 minutes until tender. Drain, mash and season with salt and pepper. To make the salsa, mix the pineapple, spring onion, coriander, a squeeze of lime juice, olive oil, chilli and salt together in a bowl and set aside for at least 10 minutes. To make the salsa, mix the pineapple, spring onion, coriander, a squeeze of lime juice, olive oil, chilli and salt together in a bowl and set aside for at least 10 minutes. Turn the meat over in its reduced marinade and leave to rest for 5 minutes. Cut the pork into 2cm/¾in-thick slices and serve with the mash and salsa. Turn the meat over in its reduced marinade and leave to rest for 5 minutes. Cut the pork into 2cm/¾in-thick slices and serve with the mash and salsa. | {
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"title": "Jerk pork with sweet potato mash recipe",
"content": "An average of 4.8 out of 5 stars from 25 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/jerk_pork_with_sweet_40784_16x9.jpg Spices add flavour to a dish without extra calories. If you like heat, add chopped chilli to the salsa for extra oomph. Sweet potatoes cook quickly to a softness that can be mashed without butter. Each serving provides 467 kcal, 36g protein, 54.5g carbohydrates (of which 26.5g sugars), 10g fat (of which 3g saturates), 8g fibre and 1.5g salt. 2 tsp jerk seasoning1½ tsp runny honey100ml/3½fl oz pineapple juice (from 227g tin pineapple rings)300g/10½oz pork tenderloin1 tsp olive oil1 x 350g/12oz sweet potato, peeled and cut into 3cm/1¼in pieces 2 tsp jerk seasoning 1½ tsp runny honey 100ml/3½fl oz pineapple juice (from 227g tin pineapple rings) 300g/10½oz pork tenderloin 1 tsp olive oil 1 x 350g/12oz sweet potato, peeled and cut into 3cm/1¼in pieces 2 tinned pineapple rings (about 100g/3½oz), drained and finely chopped3 spring onions, thinly sliced2 tbsp roughly chopped fresh coriander leaf½ lime, juice only1 tsp olive oil½ red chilli, deseeded and finely dicedpinch salt 2 tinned pineapple rings (about 100g/3½oz), drained and finely chopped 3 spring onions, thinly sliced 2 tbsp roughly chopped fresh coriander leaf ½ lime, juice only 1 tsp olive oil ½ red chilli, deseeded and finely diced pinch salt Method Mix the jerk seasoning, honey and pineapple juice in a shallow bowl large enough to hold the pork. Add the pork loin and place in the fridge, covered, for at least 30 minutes or overnight, turning the pork over a couple of times.Preheat the oven to 200C/180C Fan/Gas 6 and line a baking tray with kitchen foil.Remove the meat from the marinade, reserving the liquid, and pat it dry with kitchen paper. Heat the oil in a frying pan over a high heat. Brown the meat on one side, turn over and brown on the other side.Place the meat in the baking tray, pour over the marinade and roast for 20–25 minutes, turning the pork over after 15 minutes. Cut into the thickest part of the steak to check that it is juicy but cooked through.Meanwhile, bring a saucepan of lightly salted water to the boil and simmer the sweet potato for 15 minutes until tender. Drain, mash and season with salt and pepper.To make the salsa, mix the pineapple, spring onion, coriander, a squeeze of lime juice, olive oil, chilli and salt together in a bowl and set aside for at least 10 minutes.Turn the meat over in its reduced marinade and leave to rest for 5 minutes. Cut the pork into 2cm/¾in-thick slices and serve with the mash and salsa. Mix the jerk seasoning, honey and pineapple juice in a shallow bowl large enough to hold the pork. Add the pork loin and place in the fridge, covered, for at least 30 minutes or overnight, turning the pork over a couple of times. Mix the jerk seasoning, honey and pineapple juice in a shallow bowl large enough to hold the pork. Add the pork loin and place in the fridge, covered, for at least 30 minutes or overnight, turning the pork over a couple of times. Preheat the oven to 200C/180C Fan/Gas 6 and line a baking tray with kitchen foil. Preheat the oven to 200C/180C Fan/Gas 6 and line a baking tray with kitchen foil. Remove the meat from the marinade, reserving the liquid, and pat it dry with kitchen paper. Heat the oil in a frying pan over a high heat. Brown the meat on one side, turn over and brown on the other side. Remove the meat from the marinade, reserving the liquid, and pat it dry with kitchen paper. Heat the oil in a frying pan over a high heat. Brown the meat on one side, turn over and brown on the other side. Place the meat in the baking tray, pour over the marinade and roast for 20–25 minutes, turning the pork over after 15 minutes. Cut into the thickest part of the steak to check that it is juicy but cooked through. Place the meat in the baking tray, pour over the marinade and roast for 20–25 minutes, turning the pork over after 15 minutes. Cut into the thickest part of the steak to check that it is juicy but cooked through. Meanwhile, bring a saucepan of lightly salted water to the boil and simmer the sweet potato for 15 minutes until tender. Drain, mash and season with salt and pepper. Meanwhile, bring a saucepan of lightly salted water to the boil and simmer the sweet potato for 15 minutes until tender. Drain, mash and season with salt and pepper. To make the salsa, mix the pineapple, spring onion, coriander, a squeeze of lime juice, olive oil, chilli and salt together in a bowl and set aside for at least 10 minutes. To make the salsa, mix the pineapple, spring onion, coriander, a squeeze of lime juice, olive oil, chilli and salt together in a bowl and set aside for at least 10 minutes. Turn the meat over in its reduced marinade and leave to rest for 5 minutes. Cut the pork into 2cm/¾in-thick slices and serve with the mash and salsa. Turn the meat over in its reduced marinade and leave to rest for 5 minutes. Cut the pork into 2cm/¾in-thick slices and serve with the mash and salsa."
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} | 010c44de15adea3721039c8ab65d0b9a2d612560a93045c473934c4e88f5582a | Ricotta pots with blueberries recipe
An average of 3.8 out of 5 stars from 10 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/ricotta_pots_with_13643_16x9.jpg Ricotta is eaten for breakfast in Italy and also works well as a snack. Cinnamon adds sweetness without sugar and blueberries are a relatively low-sugar fruit. Honey tastes sweeter than sugar and you need just a spoonful. Briefly dip your teaspoon in very hot water to help it slip off easily. Each serving provides 211 kcal, 10g protein, 16.5g carbohydrates (of which 16.5g sugars), 11g fat (of which 7g saturates), 2g fibre and 0.3g salt. 200g/7oz ricotta pinch ground cinnamon2 tsp runny honey 200g/7oz blueberries 200g/7oz ricotta pinch ground cinnamon 2 tsp runny honey 200g/7oz blueberries Method Mix the ricotta with the cinnamon and half the honey in a bowl. Gently stir in most of the blueberries. Divide the mixture between two ramekins or small bowls. Top with the remaining blueberries and keep in the fridge, covered, until ready to eat. Drizzle over the remaining honey just before serving. Mix the ricotta with the cinnamon and half the honey in a bowl. Gently stir in most of the blueberries. Divide the mixture between two ramekins or small bowls. Mix the ricotta with the cinnamon and half the honey in a bowl. Gently stir in most of the blueberries. Divide the mixture between two ramekins or small bowls. Top with the remaining blueberries and keep in the fridge, covered, until ready to eat. Drizzle over the remaining honey just before serving. Top with the remaining blueberries and keep in the fridge, covered, until ready to eat. Drizzle over the remaining honey just before serving. | {
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"title": "Ricotta pots with blueberries recipe",
"content": "An average of 3.8 out of 5 stars from 10 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/ricotta_pots_with_13643_16x9.jpg Ricotta is eaten for breakfast in Italy and also works well as a snack. Cinnamon adds sweetness without sugar and blueberries are a relatively low-sugar fruit. Honey tastes sweeter than sugar and you need just a spoonful. Briefly dip your teaspoon in very hot water to help it slip off easily. Each serving provides 211 kcal, 10g protein, 16.5g carbohydrates (of which 16.5g sugars), 11g fat (of which 7g saturates), 2g fibre and 0.3g salt. 200g/7oz ricotta pinch ground cinnamon2 tsp runny honey 200g/7oz blueberries 200g/7oz ricotta pinch ground cinnamon 2 tsp runny honey 200g/7oz blueberries Method Mix the ricotta with the cinnamon and half the honey in a bowl. Gently stir in most of the blueberries. Divide the mixture between two ramekins or small bowls. Top with the remaining blueberries and keep in the fridge, covered, until ready to eat. Drizzle over the remaining honey just before serving. Mix the ricotta with the cinnamon and half the honey in a bowl. Gently stir in most of the blueberries. Divide the mixture between two ramekins or small bowls. Mix the ricotta with the cinnamon and half the honey in a bowl. Gently stir in most of the blueberries. Divide the mixture between two ramekins or small bowls. Top with the remaining blueberries and keep in the fridge, covered, until ready to eat. Drizzle over the remaining honey just before serving. Top with the remaining blueberries and keep in the fridge, covered, until ready to eat. Drizzle over the remaining honey just before serving."
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} | 698255f4aa03c6e0b68765b13f29aa0b8b13d171ffd5e478401b41dd0bc39652 | Spicy mozzarella aubergine traybake recipe
An average of 3.3 out of 5 stars from 78 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/spicy_mozzarella_47844_16x9.jpg These stuffed aubergines combine wonderfully with the crisp green beans and chickpeas. This is a great stand-alone dish or it could be served with a bowl of couscous. Each serving provides 497 kcal, 27g protein, 37g carbohydrates (of which 8.5g sugars), 23g fat (of which 7g saturates), 17g fibre and 3g salt. 2 aubergines, halved 400g tin chickpeas, drained and rinsed2 tbsp olive oil, plus extra if needed½ tsp sea salt, plus extra for sprinkling2 garlic cloves, crushed175g/6oz green beans125g/4½oz reduced-fat mozzarella, roughly torn25g/1oz panko breadcrumbs1 red chilli, deseeded and finely chopped25g/1oz fresh flat-leaf parsley, finely chopped, to garnish 2 aubergines, halved 400g tin chickpeas, drained and rinsed 2 tbsp olive oil, plus extra if needed ½ tsp sea salt, plus extra for sprinkling 2 garlic cloves, crushed 175g/6oz green beans 125g/4½oz reduced-fat mozzarella, roughly torn 25g/1oz panko breadcrumbs 1 red chilli, deseeded and finely chopped 25g/1oz fresh flat-leaf parsley, finely chopped, to garnish Method Preheat the oven to 220C/200C Fan/Gas 7.Without cutting all the way through, cut cross-hatches into the aubergine flesh. Put into a roasting tin with the chickpeas, olive oil, salt and garlic. Mix thoroughly to combine. Roast for 20 minutes. Reduce the oven to 200C/180C Fan/Gas 6.Add the green beans to the tin and mix to coat in the oil, adding a little more if needed. Cover the aubergine flesh with the torn mozzarella, a pinch of sea salt, the panko breadcrumbs and half the chilli. Cook for a further 30 minutes, or until the topping is crisp and golden and the aubergine flesh is soft.Garnish with the remaining chilli and parsley and serve immediately. Preheat the oven to 220C/200C Fan/Gas 7. Preheat the oven to 220C/200C Fan/Gas 7. Without cutting all the way through, cut cross-hatches into the aubergine flesh. Put into a roasting tin with the chickpeas, olive oil, salt and garlic. Mix thoroughly to combine. Roast for 20 minutes. Without cutting all the way through, cut cross-hatches into the aubergine flesh. Put into a roasting tin with the chickpeas, olive oil, salt and garlic. Mix thoroughly to combine. Roast for 20 minutes. Reduce the oven to 200C/180C Fan/Gas 6. Reduce the oven to 200C/180C Fan/Gas 6. Add the green beans to the tin and mix to coat in the oil, adding a little more if needed. Cover the aubergine flesh with the torn mozzarella, a pinch of sea salt, the panko breadcrumbs and half the chilli. Cook for a further 30 minutes, or until the topping is crisp and golden and the aubergine flesh is soft. Add the green beans to the tin and mix to coat in the oil, adding a little more if needed. Cover the aubergine flesh with the torn mozzarella, a pinch of sea salt, the panko breadcrumbs and half the chilli. Cook for a further 30 minutes, or until the topping is crisp and golden and the aubergine flesh is soft. Garnish with the remaining chilli and parsley and serve immediately. Garnish with the remaining chilli and parsley and serve immediately. | {
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"title": "Spicy mozzarella aubergine traybake recipe",
"content": "An average of 3.3 out of 5 stars from 78 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/spicy_mozzarella_47844_16x9.jpg These stuffed aubergines combine wonderfully with the crisp green beans and chickpeas. This is a great stand-alone dish or it could be served with a bowl of couscous. Each serving provides 497 kcal, 27g protein, 37g carbohydrates (of which 8.5g sugars), 23g fat (of which 7g saturates), 17g fibre and 3g salt. 2 aubergines, halved 400g tin chickpeas, drained and rinsed2 tbsp olive oil, plus extra if needed½ tsp sea salt, plus extra for sprinkling2 garlic cloves, crushed175g/6oz green beans125g/4½oz reduced-fat mozzarella, roughly torn25g/1oz panko breadcrumbs1 red chilli, deseeded and finely chopped25g/1oz fresh flat-leaf parsley, finely chopped, to garnish 2 aubergines, halved 400g tin chickpeas, drained and rinsed 2 tbsp olive oil, plus extra if needed ½ tsp sea salt, plus extra for sprinkling 2 garlic cloves, crushed 175g/6oz green beans 125g/4½oz reduced-fat mozzarella, roughly torn 25g/1oz panko breadcrumbs 1 red chilli, deseeded and finely chopped 25g/1oz fresh flat-leaf parsley, finely chopped, to garnish Method Preheat the oven to 220C/200C Fan/Gas 7.Without cutting all the way through, cut cross-hatches into the aubergine flesh. Put into a roasting tin with the chickpeas, olive oil, salt and garlic. Mix thoroughly to combine. Roast for 20 minutes. Reduce the oven to 200C/180C Fan/Gas 6.Add the green beans to the tin and mix to coat in the oil, adding a little more if needed. Cover the aubergine flesh with the torn mozzarella, a pinch of sea salt, the panko breadcrumbs and half the chilli. Cook for a further 30 minutes, or until the topping is crisp and golden and the aubergine flesh is soft.Garnish with the remaining chilli and parsley and serve immediately. Preheat the oven to 220C/200C Fan/Gas 7. Preheat the oven to 220C/200C Fan/Gas 7. Without cutting all the way through, cut cross-hatches into the aubergine flesh. Put into a roasting tin with the chickpeas, olive oil, salt and garlic. Mix thoroughly to combine. Roast for 20 minutes. Without cutting all the way through, cut cross-hatches into the aubergine flesh. Put into a roasting tin with the chickpeas, olive oil, salt and garlic. Mix thoroughly to combine. Roast for 20 minutes. Reduce the oven to 200C/180C Fan/Gas 6. Reduce the oven to 200C/180C Fan/Gas 6. Add the green beans to the tin and mix to coat in the oil, adding a little more if needed. Cover the aubergine flesh with the torn mozzarella, a pinch of sea salt, the panko breadcrumbs and half the chilli. Cook for a further 30 minutes, or until the topping is crisp and golden and the aubergine flesh is soft. Add the green beans to the tin and mix to coat in the oil, adding a little more if needed. Cover the aubergine flesh with the torn mozzarella, a pinch of sea salt, the panko breadcrumbs and half the chilli. Cook for a further 30 minutes, or until the topping is crisp and golden and the aubergine flesh is soft. Garnish with the remaining chilli and parsley and serve immediately. Garnish with the remaining chilli and parsley and serve immediately."
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} | 6089d6ab99ad556c9a0b7c56dfb173b5992bb3755f0612a2ccdbfadda8024a8b | Chicken and leek traybake recipe
An average of 3.8 out of 5 stars from 62 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chicken_lentil_and_leek_58385_16x9.jpg This chicken traybake smells really spectacular as it slowly cooks in the oven. The stock keeps the chicken wonderfully moist and tender and the roasted radishes add colour and crunch. Each serving provides 473 kcal, 52g protein, 27g carbohydrates (of which 4g sugars), 15g fat (of which 6g saturates), 11.5g fibre and 2.1g salt. 2 leeks, halved and finely sliced6 fresh thyme sprigs4 garlic cloves, crushed2 x 250g packet vacuum-packed puy lentils200g/7oz radishes, halved4 free-range chicken breasts4 tsp mustard40g/1½oz panko breadcrumbs20g/¾oz fresh flat-leaf parsley, finely chopped1½ tbsp olive oil300ml/10fl oz hot chicken stock4 tbsp crème fraîchesea salt and freshly ground black pepper 2 leeks, halved and finely sliced 6 fresh thyme sprigs 4 garlic cloves, crushed 2 x 250g packet vacuum-packed puy lentils 200g/7oz radishes, halved 4 free-range chicken breasts 4 tsp mustard 40g/1½oz panko breadcrumbs 20g/¾oz fresh flat-leaf parsley, finely chopped 1½ tbsp olive oil 300ml/10fl oz hot chicken stock 4 tbsp crème fraîche sea salt and freshly ground black pepper Method Preheat the oven to 200C/180C Fan/Gas 6.Place the leek, thyme, garlic, lentils and radishes in a roasting tin, stir to combine and make four indentations in the mixture. Place the chicken breasts in the indentations and cover each breast with a teaspoon of mustard.Mix together the breadcrumbs, parsley, olive oil and sea salt in a small bowl. Scatter evenly over the mustard on each chicken breast. Carefully pour the stock into the tin, covering the vegetables and around the chicken breasts. Take care not to get any stock on the breadcrumbs. Roast for 35–40 minutes, or until the chicken is cooked through and the breadcrumbs are crisp and golden. The chicken is cooked when the juices run clear with no trace of pink when the thickest part of the breast is pierced with a skewer. Leave the dish to stand for 10 minutes. Stir in crème fraîche and season with salt and pepper. Serve immediately. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Place the leek, thyme, garlic, lentils and radishes in a roasting tin, stir to combine and make four indentations in the mixture. Place the chicken breasts in the indentations and cover each breast with a teaspoon of mustard. Place the leek, thyme, garlic, lentils and radishes in a roasting tin, stir to combine and make four indentations in the mixture. Place the chicken breasts in the indentations and cover each breast with a teaspoon of mustard. Mix together the breadcrumbs, parsley, olive oil and sea salt in a small bowl. Scatter evenly over the mustard on each chicken breast. Mix together the breadcrumbs, parsley, olive oil and sea salt in a small bowl. Scatter evenly over the mustard on each chicken breast. Carefully pour the stock into the tin, covering the vegetables and around the chicken breasts. Take care not to get any stock on the breadcrumbs. Carefully pour the stock into the tin, covering the vegetables and around the chicken breasts. Take care not to get any stock on the breadcrumbs. Roast for 35–40 minutes, or until the chicken is cooked through and the breadcrumbs are crisp and golden. The chicken is cooked when the juices run clear with no trace of pink when the thickest part of the breast is pierced with a skewer. Leave the dish to stand for 10 minutes. Roast for 35–40 minutes, or until the chicken is cooked through and the breadcrumbs are crisp and golden. The chicken is cooked when the juices run clear with no trace of pink when the thickest part of the breast is pierced with a skewer. Leave the dish to stand for 10 minutes. Stir in crème fraîche and season with salt and pepper. Serve immediately. Stir in crème fraîche and season with salt and pepper. Serve immediately. | {
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"title": "Chicken and leek traybake recipe",
"content": "An average of 3.8 out of 5 stars from 62 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chicken_lentil_and_leek_58385_16x9.jpg This chicken traybake smells really spectacular as it slowly cooks in the oven. The stock keeps the chicken wonderfully moist and tender and the roasted radishes add colour and crunch. Each serving provides 473 kcal, 52g protein, 27g carbohydrates (of which 4g sugars), 15g fat (of which 6g saturates), 11.5g fibre and 2.1g salt. 2 leeks, halved and finely sliced6 fresh thyme sprigs4 garlic cloves, crushed2 x 250g packet vacuum-packed puy lentils200g/7oz radishes, halved4 free-range chicken breasts4 tsp mustard40g/1½oz panko breadcrumbs20g/¾oz fresh flat-leaf parsley, finely chopped1½ tbsp olive oil300ml/10fl oz hot chicken stock4 tbsp crème fraîchesea salt and freshly ground black pepper 2 leeks, halved and finely sliced 6 fresh thyme sprigs 4 garlic cloves, crushed 2 x 250g packet vacuum-packed puy lentils 200g/7oz radishes, halved 4 free-range chicken breasts 4 tsp mustard 40g/1½oz panko breadcrumbs 20g/¾oz fresh flat-leaf parsley, finely chopped 1½ tbsp olive oil 300ml/10fl oz hot chicken stock 4 tbsp crème fraîche sea salt and freshly ground black pepper Method Preheat the oven to 200C/180C Fan/Gas 6.Place the leek, thyme, garlic, lentils and radishes in a roasting tin, stir to combine and make four indentations in the mixture. Place the chicken breasts in the indentations and cover each breast with a teaspoon of mustard.Mix together the breadcrumbs, parsley, olive oil and sea salt in a small bowl. Scatter evenly over the mustard on each chicken breast. Carefully pour the stock into the tin, covering the vegetables and around the chicken breasts. Take care not to get any stock on the breadcrumbs. Roast for 35–40 minutes, or until the chicken is cooked through and the breadcrumbs are crisp and golden. The chicken is cooked when the juices run clear with no trace of pink when the thickest part of the breast is pierced with a skewer. Leave the dish to stand for 10 minutes. Stir in crème fraîche and season with salt and pepper. Serve immediately. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Place the leek, thyme, garlic, lentils and radishes in a roasting tin, stir to combine and make four indentations in the mixture. Place the chicken breasts in the indentations and cover each breast with a teaspoon of mustard. Place the leek, thyme, garlic, lentils and radishes in a roasting tin, stir to combine and make four indentations in the mixture. Place the chicken breasts in the indentations and cover each breast with a teaspoon of mustard. Mix together the breadcrumbs, parsley, olive oil and sea salt in a small bowl. Scatter evenly over the mustard on each chicken breast. Mix together the breadcrumbs, parsley, olive oil and sea salt in a small bowl. Scatter evenly over the mustard on each chicken breast. Carefully pour the stock into the tin, covering the vegetables and around the chicken breasts. Take care not to get any stock on the breadcrumbs. Carefully pour the stock into the tin, covering the vegetables and around the chicken breasts. Take care not to get any stock on the breadcrumbs. Roast for 35–40 minutes, or until the chicken is cooked through and the breadcrumbs are crisp and golden. The chicken is cooked when the juices run clear with no trace of pink when the thickest part of the breast is pierced with a skewer. Leave the dish to stand for 10 minutes. Roast for 35–40 minutes, or until the chicken is cooked through and the breadcrumbs are crisp and golden. The chicken is cooked when the juices run clear with no trace of pink when the thickest part of the breast is pierced with a skewer. Leave the dish to stand for 10 minutes. Stir in crème fraîche and season with salt and pepper. Serve immediately. Stir in crème fraîche and season with salt and pepper. Serve immediately."
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} | 16c9ebe22fc05557b30950cb0d90df0e435004dd69bbd46c6b4883b59f565ca0 | Slow-cooked tomato and fennel stew with pearl barley recipe
An average of 4.6 out of 5 stars from 16 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/slow-cooked_tomato_and_34628_16x9.jpg Pearl barley is seriously underrated. It makes a wonderful base for a stew and pairs well with the fennel and cannellini beans. This dish makes a lovely and light dinner. Each serving provides 496 kcal, 16g protein, 58g carbohydrates (of which 9g sugars), 18.5g fat (of which 2.5g saturates), 16g fibre and 2.5g salt. 150g/5½oz pearl barley, rinsed400ml/14fl oz vegetable stock2 x 400g tins cannellini beans, drained and rinsed600g/1lb 5oz fennel, finely chopped100g/3½oz black olives, stones removed, roughly chopped2 garlic cloves, crushed2 bay leaves½ tbsp olive oil8 large tomatoes on the vine 150g/5½oz pearl barley, rinsed 400ml/14fl oz vegetable stock 2 x 400g tins cannellini beans, drained and rinsed 600g/1lb 5oz fennel, finely chopped 100g/3½oz black olives, stones removed, roughly chopped 2 garlic cloves, crushed 2 bay leaves ½ tbsp olive oil 8 large tomatoes on the vine 30g/1oz fresh basil, very finely chopped2½ tbsp olive oil½ tbsp lemon juice, plus extra if needed15g/½oz pine nuts, roughly choppedsea salt and freshly ground black pepper 30g/1oz fresh basil, very finely chopped 2½ tbsp olive oil ½ tbsp lemon juice, plus extra if needed 15g/½oz pine nuts, roughly chopped sea salt and freshly ground black pepper Method Preheat the oven to 200C/180C Fan/Gas 6. Place the pearl barley, stock, cannellini beans, fennel, olives, garlic, bay leaves and oil in a casserole dish or small, deep roasting tin and stir to combine. Place the tomatoes on top, cover tightly with kitchen foil or a lid and cook for 1 hour.Meanwhile, to make the basil and pine nut dressing, mix together the basil, oil, pinch sea salt, lemon juice and pine nuts in a small bowl. Set aside. Leave the stew to stand for 10 minutes. Carefully lift the tomatoes on to a separate plate then stir through half of the dressing into the stew. Taste and add more salt, pepper and lemon juice, if needed. Return the tomatoes to the dish. Drizzle over the remaining dressing and serve immediately. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Place the pearl barley, stock, cannellini beans, fennel, olives, garlic, bay leaves and oil in a casserole dish or small, deep roasting tin and stir to combine. Place the tomatoes on top, cover tightly with kitchen foil or a lid and cook for 1 hour. Place the pearl barley, stock, cannellini beans, fennel, olives, garlic, bay leaves and oil in a casserole dish or small, deep roasting tin and stir to combine. Place the tomatoes on top, cover tightly with kitchen foil or a lid and cook for 1 hour. Meanwhile, to make the basil and pine nut dressing, mix together the basil, oil, pinch sea salt, lemon juice and pine nuts in a small bowl. Set aside. Meanwhile, to make the basil and pine nut dressing, mix together the basil, oil, pinch sea salt, lemon juice and pine nuts in a small bowl. Set aside. Leave the stew to stand for 10 minutes. Carefully lift the tomatoes on to a separate plate then stir through half of the dressing into the stew. Taste and add more salt, pepper and lemon juice, if needed. Return the tomatoes to the dish. Leave the stew to stand for 10 minutes. Carefully lift the tomatoes on to a separate plate then stir through half of the dressing into the stew. Taste and add more salt, pepper and lemon juice, if needed. Return the tomatoes to the dish. Drizzle over the remaining dressing and serve immediately. Drizzle over the remaining dressing and serve immediately. | {
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"title": "Slow-cooked tomato and fennel stew with pearl barley recipe",
"content": "An average of 4.6 out of 5 stars from 16 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/slow-cooked_tomato_and_34628_16x9.jpg Pearl barley is seriously underrated. It makes a wonderful base for a stew and pairs well with the fennel and cannellini beans. This dish makes a lovely and light dinner. Each serving provides 496 kcal, 16g protein, 58g carbohydrates (of which 9g sugars), 18.5g fat (of which 2.5g saturates), 16g fibre and 2.5g salt. 150g/5½oz pearl barley, rinsed400ml/14fl oz vegetable stock2 x 400g tins cannellini beans, drained and rinsed600g/1lb 5oz fennel, finely chopped100g/3½oz black olives, stones removed, roughly chopped2 garlic cloves, crushed2 bay leaves½ tbsp olive oil8 large tomatoes on the vine 150g/5½oz pearl barley, rinsed 400ml/14fl oz vegetable stock 2 x 400g tins cannellini beans, drained and rinsed 600g/1lb 5oz fennel, finely chopped 100g/3½oz black olives, stones removed, roughly chopped 2 garlic cloves, crushed 2 bay leaves ½ tbsp olive oil 8 large tomatoes on the vine 30g/1oz fresh basil, very finely chopped2½ tbsp olive oil½ tbsp lemon juice, plus extra if needed15g/½oz pine nuts, roughly choppedsea salt and freshly ground black pepper 30g/1oz fresh basil, very finely chopped 2½ tbsp olive oil ½ tbsp lemon juice, plus extra if needed 15g/½oz pine nuts, roughly chopped sea salt and freshly ground black pepper Method Preheat the oven to 200C/180C Fan/Gas 6. Place the pearl barley, stock, cannellini beans, fennel, olives, garlic, bay leaves and oil in a casserole dish or small, deep roasting tin and stir to combine. Place the tomatoes on top, cover tightly with kitchen foil or a lid and cook for 1 hour.Meanwhile, to make the basil and pine nut dressing, mix together the basil, oil, pinch sea salt, lemon juice and pine nuts in a small bowl. Set aside. Leave the stew to stand for 10 minutes. Carefully lift the tomatoes on to a separate plate then stir through half of the dressing into the stew. Taste and add more salt, pepper and lemon juice, if needed. Return the tomatoes to the dish. Drizzle over the remaining dressing and serve immediately. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Place the pearl barley, stock, cannellini beans, fennel, olives, garlic, bay leaves and oil in a casserole dish or small, deep roasting tin and stir to combine. Place the tomatoes on top, cover tightly with kitchen foil or a lid and cook for 1 hour. Place the pearl barley, stock, cannellini beans, fennel, olives, garlic, bay leaves and oil in a casserole dish or small, deep roasting tin and stir to combine. Place the tomatoes on top, cover tightly with kitchen foil or a lid and cook for 1 hour. Meanwhile, to make the basil and pine nut dressing, mix together the basil, oil, pinch sea salt, lemon juice and pine nuts in a small bowl. Set aside. Meanwhile, to make the basil and pine nut dressing, mix together the basil, oil, pinch sea salt, lemon juice and pine nuts in a small bowl. Set aside. Leave the stew to stand for 10 minutes. Carefully lift the tomatoes on to a separate plate then stir through half of the dressing into the stew. Taste and add more salt, pepper and lemon juice, if needed. Return the tomatoes to the dish. Leave the stew to stand for 10 minutes. Carefully lift the tomatoes on to a separate plate then stir through half of the dressing into the stew. Taste and add more salt, pepper and lemon juice, if needed. Return the tomatoes to the dish. Drizzle over the remaining dressing and serve immediately. Drizzle over the remaining dressing and serve immediately."
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} | ec70498828ee0d07c5868cf9825725e388dc9ca384c04ef5cfb0e50d6c62601e | Healthy fish pie recipe
An average of 4.5 out of 5 stars from 33 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/lighter_fish_pie_43377_16x9.jpg This healthier fish pie is easy to make thanks to its shortcut white sauce. The key to the best flavour is using good-quality fresh stock. Each serving provides 409 kcal, 34g protein, 39g carbohydrate (of which 8g sugars), 11g fat (of which 5g saturates), 8g fibre and 1.8g salt. 500g/1lb 2oz swede, peeled and chopped500g/1lb 2oz potatoes, peeled and chopped250g/9oz low-fat soft cheese with garlic and herbs150ml/5fl oz good-quality fresh vegetable stock1 tbsp cornflour blended with 4 tbsp water400g/14oz frozen fish pie mix, defrosted200g/7oz frozen peaschopped parsley, dill or chives to garnish (optional)salt and freshly ground black pepper 500g/1lb 2oz swede, peeled and chopped 500g/1lb 2oz potatoes, peeled and chopped 250g/9oz low-fat soft cheese with garlic and herbs 150ml/5fl oz good-quality fresh vegetable stock 1 tbsp cornflour blended with 4 tbsp water 400g/14oz frozen fish pie mix, defrosted 200g/7oz frozen peas chopped parsley, dill or chives to garnish (optional) salt and freshly ground black pepper Method Preheat the oven to 200C/180C Fan/Gas 6.Put the swede and potatoes in a saucepan and bring to the boil. Cook for 15–20 minutes until tender, drain and mash. Season and set aside.Meanwhile, put the cheese and stock in a small saucepan, whisk until fairly smooth and heat gently until melted and combined. Add the cornflour mixture and cook until thickened. Remove from the heat and season.Stir the fish and peas into the cheese mixture and place in a medium ovenproof pie dish.Spoon the mash over the fish mixture and bake for 25–30 minutes, or until lightly browned. Garnish with chopped herbs, if desired, and serve immediately. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Put the swede and potatoes in a saucepan and bring to the boil. Cook for 15–20 minutes until tender, drain and mash. Season and set aside. Put the swede and potatoes in a saucepan and bring to the boil. Cook for 15–20 minutes until tender, drain and mash. Season and set aside. Meanwhile, put the cheese and stock in a small saucepan, whisk until fairly smooth and heat gently until melted and combined. Add the cornflour mixture and cook until thickened. Remove from the heat and season. Meanwhile, put the cheese and stock in a small saucepan, whisk until fairly smooth and heat gently until melted and combined. Add the cornflour mixture and cook until thickened. Remove from the heat and season. Stir the fish and peas into the cheese mixture and place in a medium ovenproof pie dish. Stir the fish and peas into the cheese mixture and place in a medium ovenproof pie dish. Spoon the mash over the fish mixture and bake for 25–30 minutes, or until lightly browned. Garnish with chopped herbs, if desired, and serve immediately. Spoon the mash over the fish mixture and bake for 25–30 minutes, or until lightly browned. Garnish with chopped herbs, if desired, and serve immediately. | {
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"title": "Healthy fish pie recipe",
"content": "An average of 4.5 out of 5 stars from 33 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/lighter_fish_pie_43377_16x9.jpg This healthier fish pie is easy to make thanks to its shortcut white sauce. The key to the best flavour is using good-quality fresh stock. Each serving provides 409 kcal, 34g protein, 39g carbohydrate (of which 8g sugars), 11g fat (of which 5g saturates), 8g fibre and 1.8g salt. 500g/1lb 2oz swede, peeled and chopped500g/1lb 2oz potatoes, peeled and chopped250g/9oz low-fat soft cheese with garlic and herbs150ml/5fl oz good-quality fresh vegetable stock1 tbsp cornflour blended with 4 tbsp water400g/14oz frozen fish pie mix, defrosted200g/7oz frozen peaschopped parsley, dill or chives to garnish (optional)salt and freshly ground black pepper 500g/1lb 2oz swede, peeled and chopped 500g/1lb 2oz potatoes, peeled and chopped 250g/9oz low-fat soft cheese with garlic and herbs 150ml/5fl oz good-quality fresh vegetable stock 1 tbsp cornflour blended with 4 tbsp water 400g/14oz frozen fish pie mix, defrosted 200g/7oz frozen peas chopped parsley, dill or chives to garnish (optional) salt and freshly ground black pepper Method Preheat the oven to 200C/180C Fan/Gas 6.Put the swede and potatoes in a saucepan and bring to the boil. Cook for 15–20 minutes until tender, drain and mash. Season and set aside.Meanwhile, put the cheese and stock in a small saucepan, whisk until fairly smooth and heat gently until melted and combined. Add the cornflour mixture and cook until thickened. Remove from the heat and season.Stir the fish and peas into the cheese mixture and place in a medium ovenproof pie dish.Spoon the mash over the fish mixture and bake for 25–30 minutes, or until lightly browned. Garnish with chopped herbs, if desired, and serve immediately. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Put the swede and potatoes in a saucepan and bring to the boil. Cook for 15–20 minutes until tender, drain and mash. Season and set aside. Put the swede and potatoes in a saucepan and bring to the boil. Cook for 15–20 minutes until tender, drain and mash. Season and set aside. Meanwhile, put the cheese and stock in a small saucepan, whisk until fairly smooth and heat gently until melted and combined. Add the cornflour mixture and cook until thickened. Remove from the heat and season. Meanwhile, put the cheese and stock in a small saucepan, whisk until fairly smooth and heat gently until melted and combined. Add the cornflour mixture and cook until thickened. Remove from the heat and season. Stir the fish and peas into the cheese mixture and place in a medium ovenproof pie dish. Stir the fish and peas into the cheese mixture and place in a medium ovenproof pie dish. Spoon the mash over the fish mixture and bake for 25–30 minutes, or until lightly browned. Garnish with chopped herbs, if desired, and serve immediately. Spoon the mash over the fish mixture and bake for 25–30 minutes, or until lightly browned. Garnish with chopped herbs, if desired, and serve immediately."
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} | 6d52b10f878a0177ec801a8760e9c74a86e63229bd4ed2cda589f1e1306b53d1 | Mushroom wild rice salad with pomegranate recipe
Mushroom wild rice salad with pomegranate and spring onion An average of 4.6 out of 5 stars from 11 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/mushroom_wild_rice_salad_47495_16x9.jpg This is a lovely all-in-one dinner. The mushrooms cook with the rice in the oven, leaving you free to get on with something else. Stir through the punchy lemon and coriander dressing and top with crisp pomegranate seeds and peppery watercress for 3 of your 5-a-day. Each serving provides 487 kcal, 14.5g protein, 70g carbohydrates (of which 14g sugars), 14.5g fat (of which 2.5g saturates), 9g fibre and 3.6g salt. 250g/9oz chestnut mushrooms, halved1 onion, finely chopped2 garlic cloves, crushed1 unwaxed lemon, finely grated zest only150g/5½oz mix of brown basmati and wild rice, rinsed375ml/13fl oz hot vegetable stock1 pomegranate, seeds only5 spring onions, finely chopped100g/3½oz watercress, roughly chopped 250g/9oz chestnut mushrooms, halved 1 onion, finely chopped 2 garlic cloves, crushed 1 unwaxed lemon, finely grated zest only 150g/5½oz mix of brown basmati and wild rice, rinsed 375ml/13fl oz hot vegetable stock 1 pomegranate, seeds only 5 spring onions, finely chopped 100g/3½oz watercress, roughly chopped 2 tbsp extra virgin olive oil15g/½oz fresh coriander, roughly chopped2 tbsp lemon juicesea salt and freshly ground black pepper 2 tbsp extra virgin olive oil 15g/½oz fresh coriander, roughly chopped 2 tbsp lemon juice sea salt and freshly ground black pepper Method Preheat the oven to 200C/180C Fan/Gas 6.Place the mushrooms, onion, garlic, lemon zest, rice and vegetable stock in a casserole dish or small, deep roasting tin. Cover tightly with kitchen foil or a lid and cook for 1 hour.Meanwhile, to make the lemon and coriander dressing, mix all the ingredients together in a small bowl. Set aside. Stir the dressing, half the pomegranate seeds, half the spring onions and the watercress into the rice. Taste and adjust the seasoning, if needed. Garnish with the remaining pomegranate seeds and spring onions. Serve immediately. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Place the mushrooms, onion, garlic, lemon zest, rice and vegetable stock in a casserole dish or small, deep roasting tin. Cover tightly with kitchen foil or a lid and cook for 1 hour. Place the mushrooms, onion, garlic, lemon zest, rice and vegetable stock in a casserole dish or small, deep roasting tin. Cover tightly with kitchen foil or a lid and cook for 1 hour. Meanwhile, to make the lemon and coriander dressing, mix all the ingredients together in a small bowl. Set aside. Meanwhile, to make the lemon and coriander dressing, mix all the ingredients together in a small bowl. Set aside. Stir the dressing, half the pomegranate seeds, half the spring onions and the watercress into the rice. Taste and adjust the seasoning, if needed. Garnish with the remaining pomegranate seeds and spring onions. Serve immediately. Stir the dressing, half the pomegranate seeds, half the spring onions and the watercress into the rice. Taste and adjust the seasoning, if needed. Garnish with the remaining pomegranate seeds and spring onions. Serve immediately. | {
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"title": "Mushroom wild rice salad with pomegranate recipe",
"content": "Mushroom wild rice salad with pomegranate and spring onion An average of 4.6 out of 5 stars from 11 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/mushroom_wild_rice_salad_47495_16x9.jpg This is a lovely all-in-one dinner. The mushrooms cook with the rice in the oven, leaving you free to get on with something else. Stir through the punchy lemon and coriander dressing and top with crisp pomegranate seeds and peppery watercress for 3 of your 5-a-day. Each serving provides 487 kcal, 14.5g protein, 70g carbohydrates (of which 14g sugars), 14.5g fat (of which 2.5g saturates), 9g fibre and 3.6g salt. 250g/9oz chestnut mushrooms, halved1 onion, finely chopped2 garlic cloves, crushed1 unwaxed lemon, finely grated zest only150g/5½oz mix of brown basmati and wild rice, rinsed375ml/13fl oz hot vegetable stock1 pomegranate, seeds only5 spring onions, finely chopped100g/3½oz watercress, roughly chopped 250g/9oz chestnut mushrooms, halved 1 onion, finely chopped 2 garlic cloves, crushed 1 unwaxed lemon, finely grated zest only 150g/5½oz mix of brown basmati and wild rice, rinsed 375ml/13fl oz hot vegetable stock 1 pomegranate, seeds only 5 spring onions, finely chopped 100g/3½oz watercress, roughly chopped 2 tbsp extra virgin olive oil15g/½oz fresh coriander, roughly chopped2 tbsp lemon juicesea salt and freshly ground black pepper 2 tbsp extra virgin olive oil 15g/½oz fresh coriander, roughly chopped 2 tbsp lemon juice sea salt and freshly ground black pepper Method Preheat the oven to 200C/180C Fan/Gas 6.Place the mushrooms, onion, garlic, lemon zest, rice and vegetable stock in a casserole dish or small, deep roasting tin. Cover tightly with kitchen foil or a lid and cook for 1 hour.Meanwhile, to make the lemon and coriander dressing, mix all the ingredients together in a small bowl. Set aside. Stir the dressing, half the pomegranate seeds, half the spring onions and the watercress into the rice. Taste and adjust the seasoning, if needed. Garnish with the remaining pomegranate seeds and spring onions. Serve immediately. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Place the mushrooms, onion, garlic, lemon zest, rice and vegetable stock in a casserole dish or small, deep roasting tin. Cover tightly with kitchen foil or a lid and cook for 1 hour. Place the mushrooms, onion, garlic, lemon zest, rice and vegetable stock in a casserole dish or small, deep roasting tin. Cover tightly with kitchen foil or a lid and cook for 1 hour. Meanwhile, to make the lemon and coriander dressing, mix all the ingredients together in a small bowl. Set aside. Meanwhile, to make the lemon and coriander dressing, mix all the ingredients together in a small bowl. Set aside. Stir the dressing, half the pomegranate seeds, half the spring onions and the watercress into the rice. Taste and adjust the seasoning, if needed. Garnish with the remaining pomegranate seeds and spring onions. Serve immediately. Stir the dressing, half the pomegranate seeds, half the spring onions and the watercress into the rice. Taste and adjust the seasoning, if needed. Garnish with the remaining pomegranate seeds and spring onions. Serve immediately."
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} | 0ae5db767db4ac75966bffd2c17d1c2ccabdc6761167544955b938f5b87bbc97 | Shakshuka traybake recipe
An average of 4.6 out of 5 stars from 44 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/red_pepper_and_aubergine_84745_16x9.jpg Perfect for a lazy weekend, this shakshuka traybake recipe allows you to slowly roast vegetables in the oven while you have a snooze. Each serving provides 237 kcal, 11g protein, 16.5g carbohydrates (of which 16g sugars), 12g fat (of which 2.5g saturates), 8.5g fibre and 0.3g salt. 2 red peppers, thinly sliced2 yellow peppers, thinly sliced1 red onion, thickly sliced1 aubergine, sliced into 15mm/⅝in strips800g/1lb12oz vine tomatoes, quartered1 red chilli, roughly chopped1 tsp ground cumin1 tsp smoked paprika2 tbsp olive oil4 free-range eggssea salt and freshly ground black pepperhandful fresh coriander, roughly chopped, to serveflatbreads or pitta breads, warmed, to serve 2 red peppers, thinly sliced 2 yellow peppers, thinly sliced 1 red onion, thickly sliced 1 aubergine, sliced into 15mm/⅝in strips 800g/1lb12oz vine tomatoes, quartered 1 red chilli, roughly chopped 1 tsp ground cumin 1 tsp smoked paprika 2 tbsp olive oil 4 free-range eggs sea salt and freshly ground black pepper handful fresh coriander, roughly chopped, to serve flatbreads or pitta breads, warmed, to serve Method Preheat the oven to 220C/200C Fan/Gas 7.Place the peppers, onion, aubergine, tomatoes, chilli, spices and oil into a large roasting tin. Season with salt and pepper and stir until the vegetables are thoroughly coated in the oil and spices. Roast for 25 minutes.Reduce the oven temperature to 180C/160C Fan/Gas 4. Using a spatula or slotted spoon, place the roasted tomatoes into a bowl and squash until the consistency of a thick sauce, using a wooden spoon or potato masher. Stir back into the vegetable tin. Taste and adjust the seasoning.Make four indentations in the vegetable mixture. using the back of a spoon. Crack an egg into each hole and scatter each with a little salt and pepper. Bake for 10 minutes, or until the eggs are just set or cooked to your liking. Scatter with the coriander and serve immediately with the warmed flatbreads. Preheat the oven to 220C/200C Fan/Gas 7. Preheat the oven to 220C/200C Fan/Gas 7. Place the peppers, onion, aubergine, tomatoes, chilli, spices and oil into a large roasting tin. Season with salt and pepper and stir until the vegetables are thoroughly coated in the oil and spices. Roast for 25 minutes. Place the peppers, onion, aubergine, tomatoes, chilli, spices and oil into a large roasting tin. Season with salt and pepper and stir until the vegetables are thoroughly coated in the oil and spices. Roast for 25 minutes. Reduce the oven temperature to 180C/160C Fan/Gas 4. Reduce the oven temperature to 180C/160C Fan/Gas 4. Using a spatula or slotted spoon, place the roasted tomatoes into a bowl and squash until the consistency of a thick sauce, using a wooden spoon or potato masher. Stir back into the vegetable tin. Taste and adjust the seasoning. Using a spatula or slotted spoon, place the roasted tomatoes into a bowl and squash until the consistency of a thick sauce, using a wooden spoon or potato masher. Stir back into the vegetable tin. Taste and adjust the seasoning. Make four indentations in the vegetable mixture. using the back of a spoon. Crack an egg into each hole and scatter each with a little salt and pepper. Bake for 10 minutes, or until the eggs are just set or cooked to your liking. Make four indentations in the vegetable mixture. using the back of a spoon. Crack an egg into each hole and scatter each with a little salt and pepper. Bake for 10 minutes, or until the eggs are just set or cooked to your liking. Scatter with the coriander and serve immediately with the warmed flatbreads. Scatter with the coriander and serve immediately with the warmed flatbreads. Recipe tips For a non-vegetarian version, add some chorizo or 'nduja along with the vegetables. | {
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"title": "Shakshuka traybake recipe",
"content": "An average of 4.6 out of 5 stars from 44 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/red_pepper_and_aubergine_84745_16x9.jpg Perfect for a lazy weekend, this shakshuka traybake recipe allows you to slowly roast vegetables in the oven while you have a snooze. Each serving provides 237 kcal, 11g protein, 16.5g carbohydrates (of which 16g sugars), 12g fat (of which 2.5g saturates), 8.5g fibre and 0.3g salt. 2 red peppers, thinly sliced2 yellow peppers, thinly sliced1 red onion, thickly sliced1 aubergine, sliced into 15mm/⅝in strips800g/1lb12oz vine tomatoes, quartered1 red chilli, roughly chopped1 tsp ground cumin1 tsp smoked paprika2 tbsp olive oil4 free-range eggssea salt and freshly ground black pepperhandful fresh coriander, roughly chopped, to serveflatbreads or pitta breads, warmed, to serve 2 red peppers, thinly sliced 2 yellow peppers, thinly sliced 1 red onion, thickly sliced 1 aubergine, sliced into 15mm/⅝in strips 800g/1lb12oz vine tomatoes, quartered 1 red chilli, roughly chopped 1 tsp ground cumin 1 tsp smoked paprika 2 tbsp olive oil 4 free-range eggs sea salt and freshly ground black pepper handful fresh coriander, roughly chopped, to serve flatbreads or pitta breads, warmed, to serve Method Preheat the oven to 220C/200C Fan/Gas 7.Place the peppers, onion, aubergine, tomatoes, chilli, spices and oil into a large roasting tin. Season with salt and pepper and stir until the vegetables are thoroughly coated in the oil and spices. Roast for 25 minutes.Reduce the oven temperature to 180C/160C Fan/Gas 4. Using a spatula or slotted spoon, place the roasted tomatoes into a bowl and squash until the consistency of a thick sauce, using a wooden spoon or potato masher. Stir back into the vegetable tin. Taste and adjust the seasoning.Make four indentations in the vegetable mixture. using the back of a spoon. Crack an egg into each hole and scatter each with a little salt and pepper. Bake for 10 minutes, or until the eggs are just set or cooked to your liking. Scatter with the coriander and serve immediately with the warmed flatbreads. Preheat the oven to 220C/200C Fan/Gas 7. Preheat the oven to 220C/200C Fan/Gas 7. Place the peppers, onion, aubergine, tomatoes, chilli, spices and oil into a large roasting tin. Season with salt and pepper and stir until the vegetables are thoroughly coated in the oil and spices. Roast for 25 minutes. Place the peppers, onion, aubergine, tomatoes, chilli, spices and oil into a large roasting tin. Season with salt and pepper and stir until the vegetables are thoroughly coated in the oil and spices. Roast for 25 minutes. Reduce the oven temperature to 180C/160C Fan/Gas 4. Reduce the oven temperature to 180C/160C Fan/Gas 4. Using a spatula or slotted spoon, place the roasted tomatoes into a bowl and squash until the consistency of a thick sauce, using a wooden spoon or potato masher. Stir back into the vegetable tin. Taste and adjust the seasoning. Using a spatula or slotted spoon, place the roasted tomatoes into a bowl and squash until the consistency of a thick sauce, using a wooden spoon or potato masher. Stir back into the vegetable tin. Taste and adjust the seasoning. Make four indentations in the vegetable mixture. using the back of a spoon. Crack an egg into each hole and scatter each with a little salt and pepper. Bake for 10 minutes, or until the eggs are just set or cooked to your liking. Make four indentations in the vegetable mixture. using the back of a spoon. Crack an egg into each hole and scatter each with a little salt and pepper. Bake for 10 minutes, or until the eggs are just set or cooked to your liking. Scatter with the coriander and serve immediately with the warmed flatbreads. Scatter with the coriander and serve immediately with the warmed flatbreads. Recipe tips For a non-vegetarian version, add some chorizo or 'nduja along with the vegetables."
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} | e45e15e429ab35e8c463a9042e8742507d92bbcf910d84cfeb213e609b750ae4 | Chicken noodle salad recipe
An average of 4.6 out of 5 stars from 24 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chicken_noodle_salad_67466_16x9.jpg This healthy noodle salad is packed with vegetables and flavoured with a spicy, low-fat soy dressing. It's also great as a high protein, meal-prepped lunch. Each serving provides 404 kcal, 30g protein, 45g carbohydrates (of which 16.5g sugars), 10g fat (of which 2g saturates), 7g fibre and 2g salt. 70g/2½oz medium egg noodles50g/1¾oz frozen soya beans or frozen peas1 carrot, peeled½ small red pepper, seeds removed, sliced75g/2¾oz mangetout, trimmed and halved lengthways1 cooked boneless, skinless chicken breast (about 125g/4½oz)4 spring onions, trimmed and finely sliced1 long red chilli, finely sliced (deseeded if preferred)15g/½oz fresh coriander leaves10g/⅓oz fresh mint leaves15g/½oz roasted cashew nuts, roughly chopped 70g/2½oz medium egg noodles 50g/1¾oz frozen soya beans or frozen peas 1 carrot, peeled ½ small red pepper, seeds removed, sliced 75g/2¾oz mangetout, trimmed and halved lengthways 1 cooked boneless, skinless chicken breast (about 125g/4½oz) 4 spring onions, trimmed and finely sliced 1 long red chilli, finely sliced (deseeded if preferred) 15g/½oz fresh coriander leaves 10g/⅓oz fresh mint leaves 15g/½oz roasted cashew nuts, roughly chopped 3 tbsp water3 tsp caster sugar½–1 tsp dried chilli flakes, to taste4 tsp dark soy sauce1 tsp toasted sesame oil 3 tbsp water 3 tsp caster sugar ½–1 tsp dried chilli flakes, to taste 4 tsp dark soy sauce 1 tsp toasted sesame oil Method To make the dressing, place the water, sugar and chilli flakes in a small saucepan over a low heat and warm gently until the sugar is dissolved. Bring to the boil and cook for 30 seconds, stirring. Take off the heat and stir in the soy sauce and sesame oil. Leave to cool.Half-fill a saucepan with water and bring to the boil. Add the noodles and cook for 3–4 minutes, or according to the packet instructions, until tender. Stir occasionally to separate the strands. Add the soya beans or peas to the noodles, stir well and then immediately drain in a colander. Rinse the noodles and beans under cold running water until the mixture is completely cool. Tip into a large mixing bowl.Carefully peel the carrot into long, wide ribbons or cut into long, thin matchsticks. Add the carrot, pepper and mangetout to the noodle salad. Cut the chicken into thin slices and place in the bowl. Pour the dressing into the bowl and toss so everything is well mixed. Add the spring onions, red chilli, fresh herbs and nuts to the bowl and toss lightly before serving. To make the dressing, place the water, sugar and chilli flakes in a small saucepan over a low heat and warm gently until the sugar is dissolved. Bring to the boil and cook for 30 seconds, stirring. Take off the heat and stir in the soy sauce and sesame oil. Leave to cool. To make the dressing, place the water, sugar and chilli flakes in a small saucepan over a low heat and warm gently until the sugar is dissolved. Bring to the boil and cook for 30 seconds, stirring. Take off the heat and stir in the soy sauce and sesame oil. Leave to cool. Half-fill a saucepan with water and bring to the boil. Add the noodles and cook for 3–4 minutes, or according to the packet instructions, until tender. Stir occasionally to separate the strands. Add the soya beans or peas to the noodles, stir well and then immediately drain in a colander. Rinse the noodles and beans under cold running water until the mixture is completely cool. Tip into a large mixing bowl. Half-fill a saucepan with water and bring to the boil. Add the noodles and cook for 3–4 minutes, or according to the packet instructions, until tender. Stir occasionally to separate the strands. Add the soya beans or peas to the noodles, stir well and then immediately drain in a colander. Rinse the noodles and beans under cold running water until the mixture is completely cool. Tip into a large mixing bowl. Carefully peel the carrot into long, wide ribbons or cut into long, thin matchsticks. Add the carrot, pepper and mangetout to the noodle salad. Cut the chicken into thin slices and place in the bowl. Carefully peel the carrot into long, wide ribbons or cut into long, thin matchsticks. Add the carrot, pepper and mangetout to the noodle salad. Cut the chicken into thin slices and place in the bowl. Pour the dressing into the bowl and toss so everything is well mixed. Add the spring onions, red chilli, fresh herbs and nuts to the bowl and toss lightly before serving. Pour the dressing into the bowl and toss so everything is well mixed. Add the spring onions, red chilli, fresh herbs and nuts to the bowl and toss lightly before serving. | {
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"title": "Chicken noodle salad recipe",
"content": "An average of 4.6 out of 5 stars from 24 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chicken_noodle_salad_67466_16x9.jpg This healthy noodle salad is packed with vegetables and flavoured with a spicy, low-fat soy dressing. It's also great as a high protein, meal-prepped lunch. Each serving provides 404 kcal, 30g protein, 45g carbohydrates (of which 16.5g sugars), 10g fat (of which 2g saturates), 7g fibre and 2g salt. 70g/2½oz medium egg noodles50g/1¾oz frozen soya beans or frozen peas1 carrot, peeled½ small red pepper, seeds removed, sliced75g/2¾oz mangetout, trimmed and halved lengthways1 cooked boneless, skinless chicken breast (about 125g/4½oz)4 spring onions, trimmed and finely sliced1 long red chilli, finely sliced (deseeded if preferred)15g/½oz fresh coriander leaves10g/⅓oz fresh mint leaves15g/½oz roasted cashew nuts, roughly chopped 70g/2½oz medium egg noodles 50g/1¾oz frozen soya beans or frozen peas 1 carrot, peeled ½ small red pepper, seeds removed, sliced 75g/2¾oz mangetout, trimmed and halved lengthways 1 cooked boneless, skinless chicken breast (about 125g/4½oz) 4 spring onions, trimmed and finely sliced 1 long red chilli, finely sliced (deseeded if preferred) 15g/½oz fresh coriander leaves 10g/⅓oz fresh mint leaves 15g/½oz roasted cashew nuts, roughly chopped 3 tbsp water3 tsp caster sugar½–1 tsp dried chilli flakes, to taste4 tsp dark soy sauce1 tsp toasted sesame oil 3 tbsp water 3 tsp caster sugar ½–1 tsp dried chilli flakes, to taste 4 tsp dark soy sauce 1 tsp toasted sesame oil Method To make the dressing, place the water, sugar and chilli flakes in a small saucepan over a low heat and warm gently until the sugar is dissolved. Bring to the boil and cook for 30 seconds, stirring. Take off the heat and stir in the soy sauce and sesame oil. Leave to cool.Half-fill a saucepan with water and bring to the boil. Add the noodles and cook for 3–4 minutes, or according to the packet instructions, until tender. Stir occasionally to separate the strands. Add the soya beans or peas to the noodles, stir well and then immediately drain in a colander. Rinse the noodles and beans under cold running water until the mixture is completely cool. Tip into a large mixing bowl.Carefully peel the carrot into long, wide ribbons or cut into long, thin matchsticks. Add the carrot, pepper and mangetout to the noodle salad. Cut the chicken into thin slices and place in the bowl. Pour the dressing into the bowl and toss so everything is well mixed. Add the spring onions, red chilli, fresh herbs and nuts to the bowl and toss lightly before serving. To make the dressing, place the water, sugar and chilli flakes in a small saucepan over a low heat and warm gently until the sugar is dissolved. Bring to the boil and cook for 30 seconds, stirring. Take off the heat and stir in the soy sauce and sesame oil. Leave to cool. To make the dressing, place the water, sugar and chilli flakes in a small saucepan over a low heat and warm gently until the sugar is dissolved. Bring to the boil and cook for 30 seconds, stirring. Take off the heat and stir in the soy sauce and sesame oil. Leave to cool. Half-fill a saucepan with water and bring to the boil. Add the noodles and cook for 3–4 minutes, or according to the packet instructions, until tender. Stir occasionally to separate the strands. Add the soya beans or peas to the noodles, stir well and then immediately drain in a colander. Rinse the noodles and beans under cold running water until the mixture is completely cool. Tip into a large mixing bowl. Half-fill a saucepan with water and bring to the boil. Add the noodles and cook for 3–4 minutes, or according to the packet instructions, until tender. Stir occasionally to separate the strands. Add the soya beans or peas to the noodles, stir well and then immediately drain in a colander. Rinse the noodles and beans under cold running water until the mixture is completely cool. Tip into a large mixing bowl. Carefully peel the carrot into long, wide ribbons or cut into long, thin matchsticks. Add the carrot, pepper and mangetout to the noodle salad. Cut the chicken into thin slices and place in the bowl. Carefully peel the carrot into long, wide ribbons or cut into long, thin matchsticks. Add the carrot, pepper and mangetout to the noodle salad. Cut the chicken into thin slices and place in the bowl. Pour the dressing into the bowl and toss so everything is well mixed. Add the spring onions, red chilli, fresh herbs and nuts to the bowl and toss lightly before serving. Pour the dressing into the bowl and toss so everything is well mixed. Add the spring onions, red chilli, fresh herbs and nuts to the bowl and toss lightly before serving."
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} | bd8d958cd03cfe4b9e95703a610bb8821becd330d07679c3a2ecb7eb51fe5ff0 | Easy Spanish chicken recipe
An average of 4.6 out of 5 stars from 150 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/easy_spanish_chicken_09987_16x9.jpg Healthy chicken breasts and butter beans get a flavour boost from a little bit of cooking chorizo and red wine. Green beans are an excellent side for Spanish chicken, but you can also use broccoli, green cabbage or kale. With a GI of 58 this meal is high protein, low GI. Each serving (without rice) provides 352 kcal, 13g protein, 18.5g carbohydrates (of which 10.5g sugars), 13g fat (of which 4g saturates), 9g fibre and 1.7g salt. 1 tbsp extra virgin olive oil2 small boneless, skinless chicken breasts (each about 150g/5½oz), sliced1 onion, thinly sliced1 yellow pepper, seeds removed, cut into 4cm/1½in pieces1 courgette, trimmed, halved lengthways and cut into 1cm/½in slices100g/3½oz cooking chorizo, sliced 100ml/3½fl oz red wine400g tin chopped tomatoes 400g tin butter beans, drained and rinsed1 tbsp tomato purée1 tsp dried oregano½ tsp dried chilli flakes 1 chicken stock cube160g/5¾oz long-grain rice175g/6oz green beans, trimmed (optional)chopped fresh flatleaf parsley, to garnishsea salt and freshly ground black pepper 1 tbsp extra virgin olive oil 2 small boneless, skinless chicken breasts (each about 150g/5½oz), sliced 1 onion, thinly sliced 1 yellow pepper, seeds removed, cut into 4cm/1½in pieces 1 courgette, trimmed, halved lengthways and cut into 1cm/½in slices 100g/3½oz cooking chorizo, sliced 100ml/3½fl oz red wine 400g tin chopped tomatoes 400g tin butter beans, drained and rinsed 1 tbsp tomato purée 1 tsp dried oregano ½ tsp dried chilli flakes 1 chicken stock cube 160g/5¾oz long-grain rice 175g/6oz green beans, trimmed (optional) chopped fresh flatleaf parsley, to garnish sea salt and freshly ground black pepper Method Heat the oil in a large, non-stick frying pan or sauté pan. Add the chicken and season with black pepper. Fry for 2 minutes, stirring regularly. Transfer the chicken to a plate using a slotted spoon or spatula. Add the onion, pepper, courgette and chorizo to the pan. Fry over a medium–high heat for 3 minutes, stirring regularly. Add the wine, tomatoes, butterbeans, tomato purée, oregano, chilli flakes and chicken stock cube to the pan. Refill the tomato tin with cold water, pour into the tomato mixture and stir. Season with a little salt and pepper.Bring the sauce to the boil, return the chicken to the pan and simmer for 8–10 minutes, or until the chicken is tender and cooked through and the sauce has thickened. Meanwhile, half-fill a large saucepan with water and bring to the boil. Add the rice and simmer for 10–12 minutes, or until cooked. Place the green beans, if using, in a small saucepan of boiling water and cook for 5–6 minutes, or until tender. Drain the beans and the rice and set aside. Garnish with the parsley and serve immediately with the green beans and rice alongside. Heat the oil in a large, non-stick frying pan or sauté pan. Add the chicken and season with black pepper. Fry for 2 minutes, stirring regularly. Heat the oil in a large, non-stick frying pan or sauté pan. Add the chicken and season with black pepper. Fry for 2 minutes, stirring regularly. Transfer the chicken to a plate using a slotted spoon or spatula. Add the onion, pepper, courgette and chorizo to the pan. Fry over a medium–high heat for 3 minutes, stirring regularly. Transfer the chicken to a plate using a slotted spoon or spatula. Add the onion, pepper, courgette and chorizo to the pan. Fry over a medium–high heat for 3 minutes, stirring regularly. Add the wine, tomatoes, butterbeans, tomato purée, oregano, chilli flakes and chicken stock cube to the pan. Refill the tomato tin with cold water, pour into the tomato mixture and stir. Season with a little salt and pepper. Add the wine, tomatoes, butterbeans, tomato purée, oregano, chilli flakes and chicken stock cube to the pan. Refill the tomato tin with cold water, pour into the tomato mixture and stir. Season with a little salt and pepper. Bring the sauce to the boil, return the chicken to the pan and simmer for 8–10 minutes, or until the chicken is tender and cooked through and the sauce has thickened. Bring the sauce to the boil, return the chicken to the pan and simmer for 8–10 minutes, or until the chicken is tender and cooked through and the sauce has thickened. Meanwhile, half-fill a large saucepan with water and bring to the boil. Add the rice and simmer for 10–12 minutes, or until cooked. Meanwhile, half-fill a large saucepan with water and bring to the boil. Add the rice and simmer for 10–12 minutes, or until cooked. Place the green beans, if using, in a small saucepan of boiling water and cook for 5–6 minutes, or until tender. Drain the beans and the rice and set aside. Place the green beans, if using, in a small saucepan of boiling water and cook for 5–6 minutes, or until tender. Drain the beans and the rice and set aside. Garnish with the parsley and serve immediately with the green beans and rice alongside. Garnish with the parsley and serve immediately with the green beans and rice alongside. Recipe tips Cooking chorizo has a softer texture than chorizo rings or slices. It looks like individual sausages and is found in the same part of the supermarket. | {
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"title": "Easy Spanish chicken recipe",
"content": "An average of 4.6 out of 5 stars from 150 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/easy_spanish_chicken_09987_16x9.jpg Healthy chicken breasts and butter beans get a flavour boost from a little bit of cooking chorizo and red wine. Green beans are an excellent side for Spanish chicken, but you can also use broccoli, green cabbage or kale. With a GI of 58 this meal is high protein, low GI. Each serving (without rice) provides 352 kcal, 13g protein, 18.5g carbohydrates (of which 10.5g sugars), 13g fat (of which 4g saturates), 9g fibre and 1.7g salt. 1 tbsp extra virgin olive oil2 small boneless, skinless chicken breasts (each about 150g/5½oz), sliced1 onion, thinly sliced1 yellow pepper, seeds removed, cut into 4cm/1½in pieces1 courgette, trimmed, halved lengthways and cut into 1cm/½in slices100g/3½oz cooking chorizo, sliced 100ml/3½fl oz red wine400g tin chopped tomatoes 400g tin butter beans, drained and rinsed1 tbsp tomato purée1 tsp dried oregano½ tsp dried chilli flakes 1 chicken stock cube160g/5¾oz long-grain rice175g/6oz green beans, trimmed (optional)chopped fresh flatleaf parsley, to garnishsea salt and freshly ground black pepper 1 tbsp extra virgin olive oil 2 small boneless, skinless chicken breasts (each about 150g/5½oz), sliced 1 onion, thinly sliced 1 yellow pepper, seeds removed, cut into 4cm/1½in pieces 1 courgette, trimmed, halved lengthways and cut into 1cm/½in slices 100g/3½oz cooking chorizo, sliced 100ml/3½fl oz red wine 400g tin chopped tomatoes 400g tin butter beans, drained and rinsed 1 tbsp tomato purée 1 tsp dried oregano ½ tsp dried chilli flakes 1 chicken stock cube 160g/5¾oz long-grain rice 175g/6oz green beans, trimmed (optional) chopped fresh flatleaf parsley, to garnish sea salt and freshly ground black pepper Method Heat the oil in a large, non-stick frying pan or sauté pan. Add the chicken and season with black pepper. Fry for 2 minutes, stirring regularly. Transfer the chicken to a plate using a slotted spoon or spatula. Add the onion, pepper, courgette and chorizo to the pan. Fry over a medium–high heat for 3 minutes, stirring regularly. Add the wine, tomatoes, butterbeans, tomato purée, oregano, chilli flakes and chicken stock cube to the pan. Refill the tomato tin with cold water, pour into the tomato mixture and stir. Season with a little salt and pepper.Bring the sauce to the boil, return the chicken to the pan and simmer for 8–10 minutes, or until the chicken is tender and cooked through and the sauce has thickened. Meanwhile, half-fill a large saucepan with water and bring to the boil. Add the rice and simmer for 10–12 minutes, or until cooked. Place the green beans, if using, in a small saucepan of boiling water and cook for 5–6 minutes, or until tender. Drain the beans and the rice and set aside. Garnish with the parsley and serve immediately with the green beans and rice alongside. Heat the oil in a large, non-stick frying pan or sauté pan. Add the chicken and season with black pepper. Fry for 2 minutes, stirring regularly. Heat the oil in a large, non-stick frying pan or sauté pan. Add the chicken and season with black pepper. Fry for 2 minutes, stirring regularly. Transfer the chicken to a plate using a slotted spoon or spatula. Add the onion, pepper, courgette and chorizo to the pan. Fry over a medium–high heat for 3 minutes, stirring regularly. Transfer the chicken to a plate using a slotted spoon or spatula. Add the onion, pepper, courgette and chorizo to the pan. Fry over a medium–high heat for 3 minutes, stirring regularly. Add the wine, tomatoes, butterbeans, tomato purée, oregano, chilli flakes and chicken stock cube to the pan. Refill the tomato tin with cold water, pour into the tomato mixture and stir. Season with a little salt and pepper. Add the wine, tomatoes, butterbeans, tomato purée, oregano, chilli flakes and chicken stock cube to the pan. Refill the tomato tin with cold water, pour into the tomato mixture and stir. Season with a little salt and pepper. Bring the sauce to the boil, return the chicken to the pan and simmer for 8–10 minutes, or until the chicken is tender and cooked through and the sauce has thickened. Bring the sauce to the boil, return the chicken to the pan and simmer for 8–10 minutes, or until the chicken is tender and cooked through and the sauce has thickened. Meanwhile, half-fill a large saucepan with water and bring to the boil. Add the rice and simmer for 10–12 minutes, or until cooked. Meanwhile, half-fill a large saucepan with water and bring to the boil. Add the rice and simmer for 10–12 minutes, or until cooked. Place the green beans, if using, in a small saucepan of boiling water and cook for 5–6 minutes, or until tender. Drain the beans and the rice and set aside. Place the green beans, if using, in a small saucepan of boiling water and cook for 5–6 minutes, or until tender. Drain the beans and the rice and set aside. Garnish with the parsley and serve immediately with the green beans and rice alongside. Garnish with the parsley and serve immediately with the green beans and rice alongside. Recipe tips Cooking chorizo has a softer texture than chorizo rings or slices. It looks like individual sausages and is found in the same part of the supermarket."
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} | dbaa699167135d3994ae25696ac0d34c90feb400f6a6df7b09b3b0ce7eabf48e | Healthy cottage pie recipe
An average of 4.2 out of 5 stars from 21 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/ever-so-easy_cottage_pie_77158_16x9.jpg This healthy cottage pie recipe is a world away from diet food. It's hearty, nourishing and packed with vegetables and flavour. Each serving provides 483 kcal, 32.5g protein, 51g carbohydrates (of which 16.5g sugars), 14g fat (of which 6g saturates), 12g fibre and 1.2g salt. 400g/14oz lean beef mince (10% fat or less)1 onion, chopped2 celery sticks, trimmed and thinly sliced2 carrots, peeled and diced400g tin chopped tomatoes2 tbsp tomato purée1 beef stock cube1 tbsp Worcestershire sauce1 tsp dried mixed herbs100g/3½oz frozen peassea salt and freshly ground black pepper 400g/14oz lean beef mince (10% fat or less) 1 onion, chopped 2 celery sticks, trimmed and thinly sliced 2 carrots, peeled and diced 400g tin chopped tomatoes 2 tbsp tomato purée 1 beef stock cube 1 tbsp Worcestershire sauce 1 tsp dried mixed herbs 100g/3½oz frozen peas sea salt and freshly ground black pepper 700g/1lb 9oz floury potatoes, such as King Edwards or Maris Piper, peeled and cut into 4-cm/1½-in chunks2 leeks, trimmed and cut into 1-cm/½-in slices25g/1oz mature cheddar, grated 700g/1lb 9oz floury potatoes, such as King Edwards or Maris Piper, peeled and cut into 4-cm/1½-in chunks 2 leeks, trimmed and cut into 1-cm/½-in slices 25g/1oz mature cheddar, grated Method Place a large, non-stick saucepan or flameproof casserole over a medium heat. Add the beef, onion, celery and carrots to the pan and cook for 5 minutes. Use a couple of wooden spoons to break up the meat as it cooks. Stir in the tomatoes, tomato purée, stock cube, Worcestershire sauce and mixed herbs. Refill the tomato tin with water and pour into the pan. Season with a good pinch of salt and plenty of pepper. Bring to a simmer, then reduce the heat, cover loosely and simmer gently for about 25 minutes, stirring regularly. Meanwhile, to make the topping, put the potatoes into a large saucepan and cover with cold water. Bring to the boil, then reduce the heat slightly and simmer for 10 minutes. Add the leeks, return to a simmer and cook for 2 minutes more, or until the potatoes are tender but not falling apart.Preheat the oven to 220C/200C Fan/Gas 7. Drain the potatoes and leeks and return to the pan. Roughly crush the potatoes with a fork. Season with a little salt and lots of pepper.Stir the peas into the beef mixture then spoon into a 2 litre/3½ pint shallow ovenproof dish. Using a large spoon, top the beef mixture with the crushed potatoes. There is no need to do it too neatly. Scatter the cheese over the top.Bake for 25–30 minutes, or until the topping is golden brown and the filling is bubbling. Serve. Place a large, non-stick saucepan or flameproof casserole over a medium heat. Add the beef, onion, celery and carrots to the pan and cook for 5 minutes. Use a couple of wooden spoons to break up the meat as it cooks. Place a large, non-stick saucepan or flameproof casserole over a medium heat. Add the beef, onion, celery and carrots to the pan and cook for 5 minutes. Use a couple of wooden spoons to break up the meat as it cooks. Stir in the tomatoes, tomato purée, stock cube, Worcestershire sauce and mixed herbs. Refill the tomato tin with water and pour into the pan. Season with a good pinch of salt and plenty of pepper. Bring to a simmer, then reduce the heat, cover loosely and simmer gently for about 25 minutes, stirring regularly. Stir in the tomatoes, tomato purée, stock cube, Worcestershire sauce and mixed herbs. Refill the tomato tin with water and pour into the pan. Season with a good pinch of salt and plenty of pepper. Bring to a simmer, then reduce the heat, cover loosely and simmer gently for about 25 minutes, stirring regularly. Meanwhile, to make the topping, put the potatoes into a large saucepan and cover with cold water. Bring to the boil, then reduce the heat slightly and simmer for 10 minutes. Add the leeks, return to a simmer and cook for 2 minutes more, or until the potatoes are tender but not falling apart. Meanwhile, to make the topping, put the potatoes into a large saucepan and cover with cold water. Bring to the boil, then reduce the heat slightly and simmer for 10 minutes. Add the leeks, return to a simmer and cook for 2 minutes more, or until the potatoes are tender but not falling apart. Preheat the oven to 220C/200C Fan/Gas 7. Drain the potatoes and leeks and return to the pan. Roughly crush the potatoes with a fork. Season with a little salt and lots of pepper. Preheat the oven to 220C/200C Fan/Gas 7. Drain the potatoes and leeks and return to the pan. Roughly crush the potatoes with a fork. Season with a little salt and lots of pepper. Stir the peas into the beef mixture then spoon into a 2 litre/3½ pint shallow ovenproof dish. Using a large spoon, top the beef mixture with the crushed potatoes. There is no need to do it too neatly. Scatter the cheese over the top. Stir the peas into the beef mixture then spoon into a 2 litre/3½ pint shallow ovenproof dish. Using a large spoon, top the beef mixture with the crushed potatoes. There is no need to do it too neatly. Scatter the cheese over the top. Bake for 25–30 minutes, or until the topping is golden brown and the filling is bubbling. Serve. Bake for 25–30 minutes, or until the topping is golden brown and the filling is bubbling. Serve. | {
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"title": "Healthy cottage pie recipe",
"content": "An average of 4.2 out of 5 stars from 21 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/ever-so-easy_cottage_pie_77158_16x9.jpg This healthy cottage pie recipe is a world away from diet food. It's hearty, nourishing and packed with vegetables and flavour. Each serving provides 483 kcal, 32.5g protein, 51g carbohydrates (of which 16.5g sugars), 14g fat (of which 6g saturates), 12g fibre and 1.2g salt. 400g/14oz lean beef mince (10% fat or less)1 onion, chopped2 celery sticks, trimmed and thinly sliced2 carrots, peeled and diced400g tin chopped tomatoes2 tbsp tomato purée1 beef stock cube1 tbsp Worcestershire sauce1 tsp dried mixed herbs100g/3½oz frozen peassea salt and freshly ground black pepper 400g/14oz lean beef mince (10% fat or less) 1 onion, chopped 2 celery sticks, trimmed and thinly sliced 2 carrots, peeled and diced 400g tin chopped tomatoes 2 tbsp tomato purée 1 beef stock cube 1 tbsp Worcestershire sauce 1 tsp dried mixed herbs 100g/3½oz frozen peas sea salt and freshly ground black pepper 700g/1lb 9oz floury potatoes, such as King Edwards or Maris Piper, peeled and cut into 4-cm/1½-in chunks2 leeks, trimmed and cut into 1-cm/½-in slices25g/1oz mature cheddar, grated 700g/1lb 9oz floury potatoes, such as King Edwards or Maris Piper, peeled and cut into 4-cm/1½-in chunks 2 leeks, trimmed and cut into 1-cm/½-in slices 25g/1oz mature cheddar, grated Method Place a large, non-stick saucepan or flameproof casserole over a medium heat. Add the beef, onion, celery and carrots to the pan and cook for 5 minutes. Use a couple of wooden spoons to break up the meat as it cooks. Stir in the tomatoes, tomato purée, stock cube, Worcestershire sauce and mixed herbs. Refill the tomato tin with water and pour into the pan. Season with a good pinch of salt and plenty of pepper. Bring to a simmer, then reduce the heat, cover loosely and simmer gently for about 25 minutes, stirring regularly. Meanwhile, to make the topping, put the potatoes into a large saucepan and cover with cold water. Bring to the boil, then reduce the heat slightly and simmer for 10 minutes. Add the leeks, return to a simmer and cook for 2 minutes more, or until the potatoes are tender but not falling apart.Preheat the oven to 220C/200C Fan/Gas 7. Drain the potatoes and leeks and return to the pan. Roughly crush the potatoes with a fork. Season with a little salt and lots of pepper.Stir the peas into the beef mixture then spoon into a 2 litre/3½ pint shallow ovenproof dish. Using a large spoon, top the beef mixture with the crushed potatoes. There is no need to do it too neatly. Scatter the cheese over the top.Bake for 25–30 minutes, or until the topping is golden brown and the filling is bubbling. Serve. Place a large, non-stick saucepan or flameproof casserole over a medium heat. Add the beef, onion, celery and carrots to the pan and cook for 5 minutes. Use a couple of wooden spoons to break up the meat as it cooks. Place a large, non-stick saucepan or flameproof casserole over a medium heat. Add the beef, onion, celery and carrots to the pan and cook for 5 minutes. Use a couple of wooden spoons to break up the meat as it cooks. Stir in the tomatoes, tomato purée, stock cube, Worcestershire sauce and mixed herbs. Refill the tomato tin with water and pour into the pan. Season with a good pinch of salt and plenty of pepper. Bring to a simmer, then reduce the heat, cover loosely and simmer gently for about 25 minutes, stirring regularly. Stir in the tomatoes, tomato purée, stock cube, Worcestershire sauce and mixed herbs. Refill the tomato tin with water and pour into the pan. Season with a good pinch of salt and plenty of pepper. Bring to a simmer, then reduce the heat, cover loosely and simmer gently for about 25 minutes, stirring regularly. Meanwhile, to make the topping, put the potatoes into a large saucepan and cover with cold water. Bring to the boil, then reduce the heat slightly and simmer for 10 minutes. Add the leeks, return to a simmer and cook for 2 minutes more, or until the potatoes are tender but not falling apart. Meanwhile, to make the topping, put the potatoes into a large saucepan and cover with cold water. Bring to the boil, then reduce the heat slightly and simmer for 10 minutes. Add the leeks, return to a simmer and cook for 2 minutes more, or until the potatoes are tender but not falling apart. Preheat the oven to 220C/200C Fan/Gas 7. Drain the potatoes and leeks and return to the pan. Roughly crush the potatoes with a fork. Season with a little salt and lots of pepper. Preheat the oven to 220C/200C Fan/Gas 7. Drain the potatoes and leeks and return to the pan. Roughly crush the potatoes with a fork. Season with a little salt and lots of pepper. Stir the peas into the beef mixture then spoon into a 2 litre/3½ pint shallow ovenproof dish. Using a large spoon, top the beef mixture with the crushed potatoes. There is no need to do it too neatly. Scatter the cheese over the top. Stir the peas into the beef mixture then spoon into a 2 litre/3½ pint shallow ovenproof dish. Using a large spoon, top the beef mixture with the crushed potatoes. There is no need to do it too neatly. Scatter the cheese over the top. Bake for 25–30 minutes, or until the topping is golden brown and the filling is bubbling. Serve. Bake for 25–30 minutes, or until the topping is golden brown and the filling is bubbling. Serve."
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} | 18a8f990c3aad4ed4c8e849f28b294c3c650d5d0d369206e39a2eb9ff9f3d468 | Prawn spaghetti recipe
An average of 4.4 out of 5 stars from 38 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/fiery_prawn_and_tomato_46263_16x9.jpg This healthy prawn spaghetti recipe is given a bit of a spicy kick with the addition of chilli flakes. Each serving provides 378 kcal, 25g protein, 49g carbohydrates (of which 4g sugars), 8g fat (of which 1g saturates), 7g fibre and 0.4g salt. 125g/4½oz spaghetti or linguine150g/5½oz broccoli, cut into small florets100g/3½oz cherry tomatoes, halved150g/5½oz large frozen prawns, completely thawed and drained1 tbsp extra virgin olive oil½ tsp dried chilli flakes, to tastesea salt and freshly ground black pepperlemon wedges, for squeezing (optional) 125g/4½oz spaghetti or linguine 150g/5½oz broccoli, cut into small florets 100g/3½oz cherry tomatoes, halved 150g/5½oz large frozen prawns, completely thawed and drained 1 tbsp extra virgin olive oil ½ tsp dried chilli flakes, to taste sea salt and freshly ground black pepper lemon wedges, for squeezing (optional) Method Half-fill a large, non-stick saucepan with water and bring to the boil. Add the pasta to the boiling water, return to the boil and cook for 8 minutes, stirring occasionally. Add the broccoli to the pan and cook for 2 minutes more. Drain the pasta and broccoli. Return to the pan and add the tomatoes, prawns, oil, chilli flakes and season well. Cook for 2–3 minutes, tossing with two wooden spoons until the spaghetti is evenly coated with the spices from the pan and the prawns and tomatoes are hot. Squeeze over a little lemon juice, if using, and serve immediately. Half-fill a large, non-stick saucepan with water and bring to the boil. Add the pasta to the boiling water, return to the boil and cook for 8 minutes, stirring occasionally. Add the broccoli to the pan and cook for 2 minutes more. Half-fill a large, non-stick saucepan with water and bring to the boil. Add the pasta to the boiling water, return to the boil and cook for 8 minutes, stirring occasionally. Add the broccoli to the pan and cook for 2 minutes more. Drain the pasta and broccoli. Return to the pan and add the tomatoes, prawns, oil, chilli flakes and season well. Cook for 2–3 minutes, tossing with two wooden spoons until the spaghetti is evenly coated with the spices from the pan and the prawns and tomatoes are hot. Drain the pasta and broccoli. Return to the pan and add the tomatoes, prawns, oil, chilli flakes and season well. Cook for 2–3 minutes, tossing with two wooden spoons until the spaghetti is evenly coated with the spices from the pan and the prawns and tomatoes are hot. Squeeze over a little lemon juice, if using, and serve immediately. Squeeze over a little lemon juice, if using, and serve immediately. | {
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"title": "Prawn spaghetti recipe",
"content": "An average of 4.4 out of 5 stars from 38 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/fiery_prawn_and_tomato_46263_16x9.jpg This healthy prawn spaghetti recipe is given a bit of a spicy kick with the addition of chilli flakes. Each serving provides 378 kcal, 25g protein, 49g carbohydrates (of which 4g sugars), 8g fat (of which 1g saturates), 7g fibre and 0.4g salt. 125g/4½oz spaghetti or linguine150g/5½oz broccoli, cut into small florets100g/3½oz cherry tomatoes, halved150g/5½oz large frozen prawns, completely thawed and drained1 tbsp extra virgin olive oil½ tsp dried chilli flakes, to tastesea salt and freshly ground black pepperlemon wedges, for squeezing (optional) 125g/4½oz spaghetti or linguine 150g/5½oz broccoli, cut into small florets 100g/3½oz cherry tomatoes, halved 150g/5½oz large frozen prawns, completely thawed and drained 1 tbsp extra virgin olive oil ½ tsp dried chilli flakes, to taste sea salt and freshly ground black pepper lemon wedges, for squeezing (optional) Method Half-fill a large, non-stick saucepan with water and bring to the boil. Add the pasta to the boiling water, return to the boil and cook for 8 minutes, stirring occasionally. Add the broccoli to the pan and cook for 2 minutes more. Drain the pasta and broccoli. Return to the pan and add the tomatoes, prawns, oil, chilli flakes and season well. Cook for 2–3 minutes, tossing with two wooden spoons until the spaghetti is evenly coated with the spices from the pan and the prawns and tomatoes are hot. Squeeze over a little lemon juice, if using, and serve immediately. Half-fill a large, non-stick saucepan with water and bring to the boil. Add the pasta to the boiling water, return to the boil and cook for 8 minutes, stirring occasionally. Add the broccoli to the pan and cook for 2 minutes more. Half-fill a large, non-stick saucepan with water and bring to the boil. Add the pasta to the boiling water, return to the boil and cook for 8 minutes, stirring occasionally. Add the broccoli to the pan and cook for 2 minutes more. Drain the pasta and broccoli. Return to the pan and add the tomatoes, prawns, oil, chilli flakes and season well. Cook for 2–3 minutes, tossing with two wooden spoons until the spaghetti is evenly coated with the spices from the pan and the prawns and tomatoes are hot. Drain the pasta and broccoli. Return to the pan and add the tomatoes, prawns, oil, chilli flakes and season well. Cook for 2–3 minutes, tossing with two wooden spoons until the spaghetti is evenly coated with the spices from the pan and the prawns and tomatoes are hot. Squeeze over a little lemon juice, if using, and serve immediately. Squeeze over a little lemon juice, if using, and serve immediately."
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} | defe68839f524a7e0437ad7f5b0935501681d1017ffe6290b3635fc253d73bb0 | Hoisin salmon noodles recipe
An average of 4.6 out of 5 stars from 50 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/hoisin_salmon_with_44468_16x9.jpg This salmon noodle recipe is a great light meal that takes no time to cook. Hoisin is a sweet sauce made from soy bean paste and Chinese five spice, so it's really fragrant. Each serving provides 439 kcal, 32g protein, 32g carbohydrates (of which 7g sugars), 19g fat (of which 3.5g saturates), 4.5g fibre and 1.2g salt. 4 x 125g/4oz salmon fillets, with skin left on2 heaped tbsp hoisin sauce (from a jar or bottle)150g/5½oz cherry tomatoes, halved140g/5oz medium egg noodles200g/7oz long-stemmed broccoli, trimmed freshly ground black pepperdark soy sauce, to serve (optional) 4 x 125g/4oz salmon fillets, with skin left on 2 heaped tbsp hoisin sauce (from a jar or bottle) 150g/5½oz cherry tomatoes, halved 140g/5oz medium egg noodles 200g/7oz long-stemmed broccoli, trimmed freshly ground black pepper dark soy sauce, to serve (optional) Method Preheat the oven to 220C/200C Fan/Gas 7 and line a small, shallow ovenproof dish with kitchen foil. Place the salmon fillets into the dish, skin-side down, and brush generously with the hoisin sauce. Make sure the fillets are placed at least 5cm/2in apart from each other. Scatter the cherry tomatoes around them. Cook for 15 minutes, or until the salmon is cooked through. Meanwhile, prepare the noodles. Half-fill a saucepan with water and bring to the boil. Add the noodles, return to the boil and cook for 1 minute, stirring to separate the strands. Add the broccoli and cook for 3 more minutes, stirring occasionally.Divide the noodles and broccoli between four warmed plates. Top with the salmon fillets and scatter with the cherry tomatoes. Season with pepper and serve sprinkled with a little soy sauce, if using. Preheat the oven to 220C/200C Fan/Gas 7 and line a small, shallow ovenproof dish with kitchen foil. Preheat the oven to 220C/200C Fan/Gas 7 and line a small, shallow ovenproof dish with kitchen foil. Place the salmon fillets into the dish, skin-side down, and brush generously with the hoisin sauce. Make sure the fillets are placed at least 5cm/2in apart from each other. Scatter the cherry tomatoes around them. Cook for 15 minutes, or until the salmon is cooked through. Place the salmon fillets into the dish, skin-side down, and brush generously with the hoisin sauce. Make sure the fillets are placed at least 5cm/2in apart from each other. Scatter the cherry tomatoes around them. Cook for 15 minutes, or until the salmon is cooked through. Meanwhile, prepare the noodles. Half-fill a saucepan with water and bring to the boil. Add the noodles, return to the boil and cook for 1 minute, stirring to separate the strands. Add the broccoli and cook for 3 more minutes, stirring occasionally. Meanwhile, prepare the noodles. Half-fill a saucepan with water and bring to the boil. Add the noodles, return to the boil and cook for 1 minute, stirring to separate the strands. Add the broccoli and cook for 3 more minutes, stirring occasionally. Divide the noodles and broccoli between four warmed plates. Top with the salmon fillets and scatter with the cherry tomatoes. Season with pepper and serve sprinkled with a little soy sauce, if using. Divide the noodles and broccoli between four warmed plates. Top with the salmon fillets and scatter with the cherry tomatoes. Season with pepper and serve sprinkled with a little soy sauce, if using. Recipe tips If you have any spring onions handy, thinly slice 2 or 3 to scatter over the salmon and tomatoes before cooking. | {
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"title": "Hoisin salmon noodles recipe",
"content": "An average of 4.6 out of 5 stars from 50 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/hoisin_salmon_with_44468_16x9.jpg This salmon noodle recipe is a great light meal that takes no time to cook. Hoisin is a sweet sauce made from soy bean paste and Chinese five spice, so it's really fragrant. Each serving provides 439 kcal, 32g protein, 32g carbohydrates (of which 7g sugars), 19g fat (of which 3.5g saturates), 4.5g fibre and 1.2g salt. 4 x 125g/4oz salmon fillets, with skin left on2 heaped tbsp hoisin sauce (from a jar or bottle)150g/5½oz cherry tomatoes, halved140g/5oz medium egg noodles200g/7oz long-stemmed broccoli, trimmed freshly ground black pepperdark soy sauce, to serve (optional) 4 x 125g/4oz salmon fillets, with skin left on 2 heaped tbsp hoisin sauce (from a jar or bottle) 150g/5½oz cherry tomatoes, halved 140g/5oz medium egg noodles 200g/7oz long-stemmed broccoli, trimmed freshly ground black pepper dark soy sauce, to serve (optional) Method Preheat the oven to 220C/200C Fan/Gas 7 and line a small, shallow ovenproof dish with kitchen foil. Place the salmon fillets into the dish, skin-side down, and brush generously with the hoisin sauce. Make sure the fillets are placed at least 5cm/2in apart from each other. Scatter the cherry tomatoes around them. Cook for 15 minutes, or until the salmon is cooked through. Meanwhile, prepare the noodles. Half-fill a saucepan with water and bring to the boil. Add the noodles, return to the boil and cook for 1 minute, stirring to separate the strands. Add the broccoli and cook for 3 more minutes, stirring occasionally.Divide the noodles and broccoli between four warmed plates. Top with the salmon fillets and scatter with the cherry tomatoes. Season with pepper and serve sprinkled with a little soy sauce, if using. Preheat the oven to 220C/200C Fan/Gas 7 and line a small, shallow ovenproof dish with kitchen foil. Preheat the oven to 220C/200C Fan/Gas 7 and line a small, shallow ovenproof dish with kitchen foil. Place the salmon fillets into the dish, skin-side down, and brush generously with the hoisin sauce. Make sure the fillets are placed at least 5cm/2in apart from each other. Scatter the cherry tomatoes around them. Cook for 15 minutes, or until the salmon is cooked through. Place the salmon fillets into the dish, skin-side down, and brush generously with the hoisin sauce. Make sure the fillets are placed at least 5cm/2in apart from each other. Scatter the cherry tomatoes around them. Cook for 15 minutes, or until the salmon is cooked through. Meanwhile, prepare the noodles. Half-fill a saucepan with water and bring to the boil. Add the noodles, return to the boil and cook for 1 minute, stirring to separate the strands. Add the broccoli and cook for 3 more minutes, stirring occasionally. Meanwhile, prepare the noodles. Half-fill a saucepan with water and bring to the boil. Add the noodles, return to the boil and cook for 1 minute, stirring to separate the strands. Add the broccoli and cook for 3 more minutes, stirring occasionally. Divide the noodles and broccoli between four warmed plates. Top with the salmon fillets and scatter with the cherry tomatoes. Season with pepper and serve sprinkled with a little soy sauce, if using. Divide the noodles and broccoli between four warmed plates. Top with the salmon fillets and scatter with the cherry tomatoes. Season with pepper and serve sprinkled with a little soy sauce, if using. Recipe tips If you have any spring onions handy, thinly slice 2 or 3 to scatter over the salmon and tomatoes before cooking."
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} | eb5489906d5f0b6d98c6a5b71358cdaca31add6a7169e094c62e3aa82e3d48c9 | Vegan aubergine burgers recipe
An average of 3.8 out of 5 stars from 24 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_832/recipes/loaded_aubergine_burgers_44288_16x9.jpg Delicious and low-calorie vegan burgers with a zesty avocado vegan mayo. Perfect for a barbecue. These aubergine burgers can form part of a low-calorie diet of 1200–1500 calories a day. Each serving provides 433 kcal, 9g protein, 64g carbohydrates (of which 17g sugars), 14g fat (of which 3.5g saturates), 11g fibre and 0.7g salt. 4 wholewheat or multiseed bread rolls (each weighing about 75g/2¾oz), halved1 large aubergine, wide middle section cut into 4 slices 2cm/¾in thick 1½ tbsp extra virgin olive oil½ tsp ground cumin½ tsp ground coriander1 small red pepper, deseeded and finely sliced1 small yellow pepper, deseeded and finely sliced1 red onion, finely sliced1½ tbsp red wine vinegar1 tbsp soft light brown sugar25g/1oz fresh rocket leaves or baby leaf salad1 large beef tomato, cut into four thick slicescoriander sprigs, to garnish (optional) 4 wholewheat or multiseed bread rolls (each weighing about 75g/2¾oz), halved 1 large aubergine, wide middle section cut into 4 slices 2cm/¾in thick 1½ tbsp extra virgin olive oil ½ tsp ground cumin ½ tsp ground coriander 1 small red pepper, deseeded and finely sliced 1 small yellow pepper, deseeded and finely sliced 1 red onion, finely sliced 1½ tbsp red wine vinegar 1 tbsp soft light brown sugar 25g/1oz fresh rocket leaves or baby leaf salad 1 large beef tomato, cut into four thick slices coriander sprigs, to garnish (optional) 1 small ripe avocado, peeled, stoned and roughly chopped2 tsp fresh lime juice1 small garlic clove, crushedsea salt flakes and freshly ground black pepper 1 small ripe avocado, peeled, stoned and roughly chopped 2 tsp fresh lime juice 1 small garlic clove, crushed sea salt flakes and freshly ground black pepper Method Preheat a griddle pan over a medium heat. Meanwhile, to make the avocado mayo, place all the ingredients in a small bowl and season well. Mash with a fork until as smooth as possible and set aside.Toast the rolls cut-side down on the griddle pan for 1 minute and set aside. Brush the aubergine slices on both sides with half the olive oil and sprinkle with the cumin and coriander. Place on the griddle pan and cook for 4–5 minutes on each side, or until softened and lightly charred. Meanwhile, heat the remaining oil in a large, non-stick frying pan and stir-fry the peppers and red onion for 8–10 minutes, or until well softened and lightly browned. Stir in the vinegar and sugar and season. Cook for a few seconds more, stirring constantly.Place the four bread roll bases between four plates and top each with a small handful of rocket, then a slice of tomato. Divide the pepper mixture between the rolls and top with the aubergine. Spoon the avocado mayo on top, garnish with a few coriander sprigs, if using, and cover with the roll tops. Secure with a wooden skewer if you like. Serve immediately. Preheat a griddle pan over a medium heat. Preheat a griddle pan over a medium heat. Meanwhile, to make the avocado mayo, place all the ingredients in a small bowl and season well. Mash with a fork until as smooth as possible and set aside. Meanwhile, to make the avocado mayo, place all the ingredients in a small bowl and season well. Mash with a fork until as smooth as possible and set aside. Toast the rolls cut-side down on the griddle pan for 1 minute and set aside. Brush the aubergine slices on both sides with half the olive oil and sprinkle with the cumin and coriander. Place on the griddle pan and cook for 4–5 minutes on each side, or until softened and lightly charred. Toast the rolls cut-side down on the griddle pan for 1 minute and set aside. Brush the aubergine slices on both sides with half the olive oil and sprinkle with the cumin and coriander. Place on the griddle pan and cook for 4–5 minutes on each side, or until softened and lightly charred. Meanwhile, heat the remaining oil in a large, non-stick frying pan and stir-fry the peppers and red onion for 8–10 minutes, or until well softened and lightly browned. Stir in the vinegar and sugar and season. Cook for a few seconds more, stirring constantly. Meanwhile, heat the remaining oil in a large, non-stick frying pan and stir-fry the peppers and red onion for 8–10 minutes, or until well softened and lightly browned. Stir in the vinegar and sugar and season. Cook for a few seconds more, stirring constantly. Place the four bread roll bases between four plates and top each with a small handful of rocket, then a slice of tomato. Divide the pepper mixture between the rolls and top with the aubergine. Spoon the avocado mayo on top, garnish with a few coriander sprigs, if using, and cover with the roll tops. Secure with a wooden skewer if you like. Serve immediately. Place the four bread roll bases between four plates and top each with a small handful of rocket, then a slice of tomato. Divide the pepper mixture between the rolls and top with the aubergine. Spoon the avocado mayo on top, garnish with a few coriander sprigs, if using, and cover with the roll tops. Secure with a wooden skewer if you like. Serve immediately. | {
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"title": "Vegan aubergine burgers recipe",
"content": "An average of 3.8 out of 5 stars from 24 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_832/recipes/loaded_aubergine_burgers_44288_16x9.jpg Delicious and low-calorie vegan burgers with a zesty avocado vegan mayo. Perfect for a barbecue. These aubergine burgers can form part of a low-calorie diet of 1200–1500 calories a day. Each serving provides 433 kcal, 9g protein, 64g carbohydrates (of which 17g sugars), 14g fat (of which 3.5g saturates), 11g fibre and 0.7g salt. 4 wholewheat or multiseed bread rolls (each weighing about 75g/2¾oz), halved1 large aubergine, wide middle section cut into 4 slices 2cm/¾in thick 1½ tbsp extra virgin olive oil½ tsp ground cumin½ tsp ground coriander1 small red pepper, deseeded and finely sliced1 small yellow pepper, deseeded and finely sliced1 red onion, finely sliced1½ tbsp red wine vinegar1 tbsp soft light brown sugar25g/1oz fresh rocket leaves or baby leaf salad1 large beef tomato, cut into four thick slicescoriander sprigs, to garnish (optional) 4 wholewheat or multiseed bread rolls (each weighing about 75g/2¾oz), halved 1 large aubergine, wide middle section cut into 4 slices 2cm/¾in thick 1½ tbsp extra virgin olive oil ½ tsp ground cumin ½ tsp ground coriander 1 small red pepper, deseeded and finely sliced 1 small yellow pepper, deseeded and finely sliced 1 red onion, finely sliced 1½ tbsp red wine vinegar 1 tbsp soft light brown sugar 25g/1oz fresh rocket leaves or baby leaf salad 1 large beef tomato, cut into four thick slices coriander sprigs, to garnish (optional) 1 small ripe avocado, peeled, stoned and roughly chopped2 tsp fresh lime juice1 small garlic clove, crushedsea salt flakes and freshly ground black pepper 1 small ripe avocado, peeled, stoned and roughly chopped 2 tsp fresh lime juice 1 small garlic clove, crushed sea salt flakes and freshly ground black pepper Method Preheat a griddle pan over a medium heat. Meanwhile, to make the avocado mayo, place all the ingredients in a small bowl and season well. Mash with a fork until as smooth as possible and set aside.Toast the rolls cut-side down on the griddle pan for 1 minute and set aside. Brush the aubergine slices on both sides with half the olive oil and sprinkle with the cumin and coriander. Place on the griddle pan and cook for 4–5 minutes on each side, or until softened and lightly charred. Meanwhile, heat the remaining oil in a large, non-stick frying pan and stir-fry the peppers and red onion for 8–10 minutes, or until well softened and lightly browned. Stir in the vinegar and sugar and season. Cook for a few seconds more, stirring constantly.Place the four bread roll bases between four plates and top each with a small handful of rocket, then a slice of tomato. Divide the pepper mixture between the rolls and top with the aubergine. Spoon the avocado mayo on top, garnish with a few coriander sprigs, if using, and cover with the roll tops. Secure with a wooden skewer if you like. Serve immediately. Preheat a griddle pan over a medium heat. Preheat a griddle pan over a medium heat. Meanwhile, to make the avocado mayo, place all the ingredients in a small bowl and season well. Mash with a fork until as smooth as possible and set aside. Meanwhile, to make the avocado mayo, place all the ingredients in a small bowl and season well. Mash with a fork until as smooth as possible and set aside. Toast the rolls cut-side down on the griddle pan for 1 minute and set aside. Brush the aubergine slices on both sides with half the olive oil and sprinkle with the cumin and coriander. Place on the griddle pan and cook for 4–5 minutes on each side, or until softened and lightly charred. Toast the rolls cut-side down on the griddle pan for 1 minute and set aside. Brush the aubergine slices on both sides with half the olive oil and sprinkle with the cumin and coriander. Place on the griddle pan and cook for 4–5 minutes on each side, or until softened and lightly charred. Meanwhile, heat the remaining oil in a large, non-stick frying pan and stir-fry the peppers and red onion for 8–10 minutes, or until well softened and lightly browned. Stir in the vinegar and sugar and season. Cook for a few seconds more, stirring constantly. Meanwhile, heat the remaining oil in a large, non-stick frying pan and stir-fry the peppers and red onion for 8–10 minutes, or until well softened and lightly browned. Stir in the vinegar and sugar and season. Cook for a few seconds more, stirring constantly. Place the four bread roll bases between four plates and top each with a small handful of rocket, then a slice of tomato. Divide the pepper mixture between the rolls and top with the aubergine. Spoon the avocado mayo on top, garnish with a few coriander sprigs, if using, and cover with the roll tops. Secure with a wooden skewer if you like. Serve immediately. Place the four bread roll bases between four plates and top each with a small handful of rocket, then a slice of tomato. Divide the pepper mixture between the rolls and top with the aubergine. Spoon the avocado mayo on top, garnish with a few coriander sprigs, if using, and cover with the roll tops. Secure with a wooden skewer if you like. Serve immediately."
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} | a8637669edd90a4a936624d59996cc91dfbb06fb07819f2546b904330eadeff1 | Quick fish gratin recipe
An average of 4.0 out of 5 stars from 35 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/quick_fish_gratin_07463_16x9.jpg This simple and tasty fish gratin is so easy to make and really quick to prepare. It’s also great for a low-calorie diet. Each serving provides 446 kcal, 43g protein, 39.5g carbohydrates (of which 8g sugars), 12g fat (of which 4.5g saturates), 3.5g fibre and 1.5g salt. 20g/¾oz cornflour300ml/10fl oz semi-skimmed milk 300g/10½oz mixed fish, including smoked haddock, cod and salmon, thawed if frozen50g/1¾oz baby spinach leaves½ small lemon, finely grated zest only (optional)1 thin slice white or brown bread 15g/½oz Parmesan, finely grated sea salt and freshly ground black pepper 100g/3½oz frozen peas, to serve 20g/¾oz cornflour 300ml/10fl oz semi-skimmed milk 300g/10½oz mixed fish, including smoked haddock, cod and salmon, thawed if frozen 50g/1¾oz baby spinach leaves ½ small lemon, finely grated zest only (optional) 1 thin slice white or brown bread 15g/½oz Parmesan, finely grated sea salt and freshly ground black pepper 100g/3½oz frozen peas, to serve Method Place the cornflour into a small bowl and stir in 3 tablespoons of the milk until it forms a smooth paste.Pour the remaining milk into a non-stick saucepan. Add the fish, spinach and lemon zest, if using, to the pan and season with a little salt and pepper. Bring the milk to a gentle simmer and cook for 3–4 minutes, or until the fish is beginning to flake, stirring occasionally. Stir in the cornflour mixture and cook for 1 minute, or until the sauce has thickened. Stir constantly, taking care not to break up the fish pieces too much. Taste and adjust seasoning, if necessary. Spoon into a warmed, shallow flameproof dish or two individual pie dishes. Preheat the grill to high. Tear the bread into small pieces and toss in a small bowl with the Parmesan. Scatter over the fish.Place the dish or dishes onto a baking tray and place under the hot grill for about 2 minutes, or until the topping is crisp and lightly browned – watch carefully so it doesn’t burn.Place the peas into a saucepan of boiling water and cook for 2–3 minutes, or according to packet instructions. Drain well and serve immediately with the pie. Place the cornflour into a small bowl and stir in 3 tablespoons of the milk until it forms a smooth paste. Place the cornflour into a small bowl and stir in 3 tablespoons of the milk until it forms a smooth paste. Pour the remaining milk into a non-stick saucepan. Add the fish, spinach and lemon zest, if using, to the pan and season with a little salt and pepper. Bring the milk to a gentle simmer and cook for 3–4 minutes, or until the fish is beginning to flake, stirring occasionally. Pour the remaining milk into a non-stick saucepan. Add the fish, spinach and lemon zest, if using, to the pan and season with a little salt and pepper. Bring the milk to a gentle simmer and cook for 3–4 minutes, or until the fish is beginning to flake, stirring occasionally. Stir in the cornflour mixture and cook for 1 minute, or until the sauce has thickened. Stir constantly, taking care not to break up the fish pieces too much. Taste and adjust seasoning, if necessary. Spoon into a warmed, shallow flameproof dish or two individual pie dishes. Stir in the cornflour mixture and cook for 1 minute, or until the sauce has thickened. Stir constantly, taking care not to break up the fish pieces too much. Taste and adjust seasoning, if necessary. Spoon into a warmed, shallow flameproof dish or two individual pie dishes. Preheat the grill to high. Tear the bread into small pieces and toss in a small bowl with the Parmesan. Scatter over the fish. Preheat the grill to high. Tear the bread into small pieces and toss in a small bowl with the Parmesan. Scatter over the fish. Place the dish or dishes onto a baking tray and place under the hot grill for about 2 minutes, or until the topping is crisp and lightly browned – watch carefully so it doesn’t burn. Place the dish or dishes onto a baking tray and place under the hot grill for about 2 minutes, or until the topping is crisp and lightly browned – watch carefully so it doesn’t burn. Place the peas into a saucepan of boiling water and cook for 2–3 minutes, or according to packet instructions. Drain well and serve immediately with the pie. Place the peas into a saucepan of boiling water and cook for 2–3 minutes, or according to packet instructions. Drain well and serve immediately with the pie. | {
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"title": "Quick fish gratin recipe",
"content": "An average of 4.0 out of 5 stars from 35 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/quick_fish_gratin_07463_16x9.jpg This simple and tasty fish gratin is so easy to make and really quick to prepare. It’s also great for a low-calorie diet. Each serving provides 446 kcal, 43g protein, 39.5g carbohydrates (of which 8g sugars), 12g fat (of which 4.5g saturates), 3.5g fibre and 1.5g salt. 20g/¾oz cornflour300ml/10fl oz semi-skimmed milk 300g/10½oz mixed fish, including smoked haddock, cod and salmon, thawed if frozen50g/1¾oz baby spinach leaves½ small lemon, finely grated zest only (optional)1 thin slice white or brown bread 15g/½oz Parmesan, finely grated sea salt and freshly ground black pepper 100g/3½oz frozen peas, to serve 20g/¾oz cornflour 300ml/10fl oz semi-skimmed milk 300g/10½oz mixed fish, including smoked haddock, cod and salmon, thawed if frozen 50g/1¾oz baby spinach leaves ½ small lemon, finely grated zest only (optional) 1 thin slice white or brown bread 15g/½oz Parmesan, finely grated sea salt and freshly ground black pepper 100g/3½oz frozen peas, to serve Method Place the cornflour into a small bowl and stir in 3 tablespoons of the milk until it forms a smooth paste.Pour the remaining milk into a non-stick saucepan. Add the fish, spinach and lemon zest, if using, to the pan and season with a little salt and pepper. Bring the milk to a gentle simmer and cook for 3–4 minutes, or until the fish is beginning to flake, stirring occasionally. Stir in the cornflour mixture and cook for 1 minute, or until the sauce has thickened. Stir constantly, taking care not to break up the fish pieces too much. Taste and adjust seasoning, if necessary. Spoon into a warmed, shallow flameproof dish or two individual pie dishes. Preheat the grill to high. Tear the bread into small pieces and toss in a small bowl with the Parmesan. Scatter over the fish.Place the dish or dishes onto a baking tray and place under the hot grill for about 2 minutes, or until the topping is crisp and lightly browned – watch carefully so it doesn’t burn.Place the peas into a saucepan of boiling water and cook for 2–3 minutes, or according to packet instructions. Drain well and serve immediately with the pie. Place the cornflour into a small bowl and stir in 3 tablespoons of the milk until it forms a smooth paste. Place the cornflour into a small bowl and stir in 3 tablespoons of the milk until it forms a smooth paste. Pour the remaining milk into a non-stick saucepan. Add the fish, spinach and lemon zest, if using, to the pan and season with a little salt and pepper. Bring the milk to a gentle simmer and cook for 3–4 minutes, or until the fish is beginning to flake, stirring occasionally. Pour the remaining milk into a non-stick saucepan. Add the fish, spinach and lemon zest, if using, to the pan and season with a little salt and pepper. Bring the milk to a gentle simmer and cook for 3–4 minutes, or until the fish is beginning to flake, stirring occasionally. Stir in the cornflour mixture and cook for 1 minute, or until the sauce has thickened. Stir constantly, taking care not to break up the fish pieces too much. Taste and adjust seasoning, if necessary. Spoon into a warmed, shallow flameproof dish or two individual pie dishes. Stir in the cornflour mixture and cook for 1 minute, or until the sauce has thickened. Stir constantly, taking care not to break up the fish pieces too much. Taste and adjust seasoning, if necessary. Spoon into a warmed, shallow flameproof dish or two individual pie dishes. Preheat the grill to high. Tear the bread into small pieces and toss in a small bowl with the Parmesan. Scatter over the fish. Preheat the grill to high. Tear the bread into small pieces and toss in a small bowl with the Parmesan. Scatter over the fish. Place the dish or dishes onto a baking tray and place under the hot grill for about 2 minutes, or until the topping is crisp and lightly browned – watch carefully so it doesn’t burn. Place the dish or dishes onto a baking tray and place under the hot grill for about 2 minutes, or until the topping is crisp and lightly browned – watch carefully so it doesn’t burn. Place the peas into a saucepan of boiling water and cook for 2–3 minutes, or according to packet instructions. Drain well and serve immediately with the pie. Place the peas into a saucepan of boiling water and cook for 2–3 minutes, or according to packet instructions. Drain well and serve immediately with the pie."
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} | 9fe13276a1e205862d33693588e2232a6f4d88e0db89d00fbed6e2ca38538e07 | Chicken satay wraps recipe
An average of 4.3 out of 5 stars from 18 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chicken_satay_wraps_38509_16x9.jpg These quick and simple wraps do not require any cooking so are great for an easy lunch with family or friends. They are suitable as a low-calorie meal option for anyone eating 1200–1500 calories a day. Each serving provides 271 kcal, 21g protein, 14g carbohydrates (of which 13g sugars), 13.5 fat (of which 2.5g saturates), 6g fibre and 1.2g salt. 1 iceberg lettuce 1 cooked boneless, skinless chicken breast (about 100g/3½oz)⅓ cucumber1 carrot, peeled and cut into fine matchsticks½ red pepper, deseeded and cut into fine matchsticks5 radishes, trimmed and thinly sliced15g/½oz fresh coriander leaves1 long red chilli, finely chopped3 spring onions, trimmed and finely slicedlime wedges, for squeezing 1 iceberg lettuce 1 cooked boneless, skinless chicken breast (about 100g/3½oz) ⅓ cucumber 1 carrot, peeled and cut into fine matchsticks ½ red pepper, deseeded and cut into fine matchsticks 5 radishes, trimmed and thinly sliced 15g/½oz fresh coriander leaves 1 long red chilli, finely chopped 3 spring onions, trimmed and finely sliced lime wedges, for squeezing 3 tbsp crunchy peanut butter1 tbsp sweet chilli sauce2 tsp dark soy sauce2 tsp fresh lime juice 3 tbsp crunchy peanut butter 1 tbsp sweet chilli sauce 2 tsp dark soy sauce 2 tsp fresh lime juice Method To make the satay sauce, put the peanut butter in a small bowl and stir in 2 tablespoons of just-boiled water. Mix in the chilli sauce, soy sauce and lime juice. Transfer to a shallow serving dish and place in the centre of a large board or platter.Trim the bottom of the lettuce and carefully separate 8 large leaves. Don’t worry if they tear a little as you work towards the middle of the lettuce. Rinse the leaves and pat dry.Cut the chicken breasts into thin slices and place on the board or platter with the satay sauce. Arrange the lettuce leaves, cucumber, carrot, pepper, radishes and coriander in separate piles beside the chicken. Put the chilli and spring onions in separate small dishes on the board.To assemble the wraps, place a selection of the vegetables into the lettuce leaves. Add a couple of chicken slices and then top with the satay sauce, spring onions and chillies to taste. Garnish with the fresh coriander and add a squeeze of lime before wrapping the rest of the leaf around the filling. Serve immediately. To make the satay sauce, put the peanut butter in a small bowl and stir in 2 tablespoons of just-boiled water. Mix in the chilli sauce, soy sauce and lime juice. Transfer to a shallow serving dish and place in the centre of a large board or platter. To make the satay sauce, put the peanut butter in a small bowl and stir in 2 tablespoons of just-boiled water. Mix in the chilli sauce, soy sauce and lime juice. Transfer to a shallow serving dish and place in the centre of a large board or platter. Trim the bottom of the lettuce and carefully separate 8 large leaves. Don’t worry if they tear a little as you work towards the middle of the lettuce. Rinse the leaves and pat dry. Trim the bottom of the lettuce and carefully separate 8 large leaves. Don’t worry if they tear a little as you work towards the middle of the lettuce. Rinse the leaves and pat dry. Cut the chicken breasts into thin slices and place on the board or platter with the satay sauce. Arrange the lettuce leaves, cucumber, carrot, pepper, radishes and coriander in separate piles beside the chicken. Put the chilli and spring onions in separate small dishes on the board. Cut the chicken breasts into thin slices and place on the board or platter with the satay sauce. Arrange the lettuce leaves, cucumber, carrot, pepper, radishes and coriander in separate piles beside the chicken. Put the chilli and spring onions in separate small dishes on the board. To assemble the wraps, place a selection of the vegetables into the lettuce leaves. Add a couple of chicken slices and then top with the satay sauce, spring onions and chillies to taste. Garnish with the fresh coriander and add a squeeze of lime before wrapping the rest of the leaf around the filling. Serve immediately. To assemble the wraps, place a selection of the vegetables into the lettuce leaves. Add a couple of chicken slices and then top with the satay sauce, spring onions and chillies to taste. Garnish with the fresh coriander and add a squeeze of lime before wrapping the rest of the leaf around the filling. Serve immediately. | {
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"content": "An average of 4.3 out of 5 stars from 18 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chicken_satay_wraps_38509_16x9.jpg These quick and simple wraps do not require any cooking so are great for an easy lunch with family or friends. They are suitable as a low-calorie meal option for anyone eating 1200–1500 calories a day. Each serving provides 271 kcal, 21g protein, 14g carbohydrates (of which 13g sugars), 13.5 fat (of which 2.5g saturates), 6g fibre and 1.2g salt. 1 iceberg lettuce 1 cooked boneless, skinless chicken breast (about 100g/3½oz)⅓ cucumber1 carrot, peeled and cut into fine matchsticks½ red pepper, deseeded and cut into fine matchsticks5 radishes, trimmed and thinly sliced15g/½oz fresh coriander leaves1 long red chilli, finely chopped3 spring onions, trimmed and finely slicedlime wedges, for squeezing 1 iceberg lettuce 1 cooked boneless, skinless chicken breast (about 100g/3½oz) ⅓ cucumber 1 carrot, peeled and cut into fine matchsticks ½ red pepper, deseeded and cut into fine matchsticks 5 radishes, trimmed and thinly sliced 15g/½oz fresh coriander leaves 1 long red chilli, finely chopped 3 spring onions, trimmed and finely sliced lime wedges, for squeezing 3 tbsp crunchy peanut butter1 tbsp sweet chilli sauce2 tsp dark soy sauce2 tsp fresh lime juice 3 tbsp crunchy peanut butter 1 tbsp sweet chilli sauce 2 tsp dark soy sauce 2 tsp fresh lime juice Method To make the satay sauce, put the peanut butter in a small bowl and stir in 2 tablespoons of just-boiled water. Mix in the chilli sauce, soy sauce and lime juice. Transfer to a shallow serving dish and place in the centre of a large board or platter.Trim the bottom of the lettuce and carefully separate 8 large leaves. Don’t worry if they tear a little as you work towards the middle of the lettuce. Rinse the leaves and pat dry.Cut the chicken breasts into thin slices and place on the board or platter with the satay sauce. Arrange the lettuce leaves, cucumber, carrot, pepper, radishes and coriander in separate piles beside the chicken. Put the chilli and spring onions in separate small dishes on the board.To assemble the wraps, place a selection of the vegetables into the lettuce leaves. Add a couple of chicken slices and then top with the satay sauce, spring onions and chillies to taste. Garnish with the fresh coriander and add a squeeze of lime before wrapping the rest of the leaf around the filling. Serve immediately. To make the satay sauce, put the peanut butter in a small bowl and stir in 2 tablespoons of just-boiled water. Mix in the chilli sauce, soy sauce and lime juice. Transfer to a shallow serving dish and place in the centre of a large board or platter. To make the satay sauce, put the peanut butter in a small bowl and stir in 2 tablespoons of just-boiled water. Mix in the chilli sauce, soy sauce and lime juice. Transfer to a shallow serving dish and place in the centre of a large board or platter. Trim the bottom of the lettuce and carefully separate 8 large leaves. Don’t worry if they tear a little as you work towards the middle of the lettuce. Rinse the leaves and pat dry. Trim the bottom of the lettuce and carefully separate 8 large leaves. Don’t worry if they tear a little as you work towards the middle of the lettuce. Rinse the leaves and pat dry. Cut the chicken breasts into thin slices and place on the board or platter with the satay sauce. Arrange the lettuce leaves, cucumber, carrot, pepper, radishes and coriander in separate piles beside the chicken. Put the chilli and spring onions in separate small dishes on the board. Cut the chicken breasts into thin slices and place on the board or platter with the satay sauce. Arrange the lettuce leaves, cucumber, carrot, pepper, radishes and coriander in separate piles beside the chicken. Put the chilli and spring onions in separate small dishes on the board. To assemble the wraps, place a selection of the vegetables into the lettuce leaves. Add a couple of chicken slices and then top with the satay sauce, spring onions and chillies to taste. Garnish with the fresh coriander and add a squeeze of lime before wrapping the rest of the leaf around the filling. Serve immediately. To assemble the wraps, place a selection of the vegetables into the lettuce leaves. Add a couple of chicken slices and then top with the satay sauce, spring onions and chillies to taste. Garnish with the fresh coriander and add a squeeze of lime before wrapping the rest of the leaf around the filling. Serve immediately."
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} | 0ef2157e7074b17d82c05557001533fd9fb438efa34a41eab07439c066f3a06e | Beef casserole recipe
It’s best to buy thickly sliced braising beef (chuck steak) for this recipe as you will be able to cut it into nice large chunks. If you can only find the precut kind, choose meat with a good marbling of fat if you can. Lean, or extra trimmed, diced beef is more likely to be dry when cooked. The additional fat will bring flavour to the casserole and you can always skim off any excess with a spoon once its cooked. Supermarkets rarely label their beef as braising steak nowadays, it's more likely to be called diced beef (or slow cook diced beef). Take the time to brown your meat and caramelise the onions as this adds loads of flavour to the casserole. Any cooking oil, or even beef dripping, can be used, so use whatever you have handy, and be prepared to add a little extra if needed. Medium to large onions give the best results for this casserole – you’ll need a total weight of around 350g/12oz before peeling. If you have only small onions, simply make up the weight by adding one or two more. A couple of sliced celery sticks can be added along with the onions if you have some handy. If you need this recipe to be gluten free, you can swap in gluten-free flour and stock cubes. Instead of dried herbs, you could add fresh. A combination of woody herbs such as thyme, rosemary and bay leaves work well. They don’t have to be chopped first if you are happy to fish out the stalks after cooking, or you could tie them into a bouquet garni with kitchen string. Red wine adds richness to the casserole, but you can replace it with extra stock if preferred. Try beer as an alternative too if you fancy, adding a couple of teaspoons of sugar to balance the bitterness. Add extra vegetables such as parsnips, turnips and swede at the same time as the carrots, or softer vegetables like courgettes, peppers and leeks for the last 30 minutes of the cooking time. Button mushrooms can be used instead of closed cup, but its best to cut in half rather than slice so they don’t fall apart. If using larger portabello mushrooms, cut in half and then slice in the opposite direction so the pieces cook evenly and are easy to eat. If you don’t have any plain flour handy, you can always thicken the casserole with cornflour at the end of the cooking time instead. You’ll need around 3–4 tbsp cornflour mixed with the same about of water. The difference between a casserole and a stew is that a casserole goes in the oven. If it suits you better to use the hob then you can simmer it on the lowest possible heat until the meat is tender and the sauce thickened. Give it a stir occasionally and check it's not drying out (add more water as needed). To freeze the casserole If making ahead, cook up until the end of step 5, reducing the cooking time by 25 minutes. Transfer to a large shallow dish, such as a lasagne dish, and leave to cool, stirring occasionally (transferring to a shallow dish will allow the casserole to cool more quickly). Once cold, spoon into freezer-proof containers, cover, label and freeze for up to 4 months. Thaw for 24–36 hours in the fridge, depending on the size of the container. Reheat in a lidded casserole at 190C/170C Fan/Gas 5 for about 40 minutes, or until piping hot throughout, stirring once. If freezing leftovers, spoon into individual freezer-proof containers and allow to cool. Cover, label and freeze for up to 4 months. Thaw overnight in the fridge, transfer to a microwaveable dish and stir well. Reheat on HIGH (full power) for 4–5 minutes, or until piping hot throughout, stirring halfway through the cooking time. | {
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"title": "Beef casserole recipe",
"content": "It’s best to buy thickly sliced braising beef (chuck steak) for this recipe as you will be able to cut it into nice large chunks. If you can only find the precut kind, choose meat with a good marbling of fat if you can. Lean, or extra trimmed, diced beef is more likely to be dry when cooked. The additional fat will bring flavour to the casserole and you can always skim off any excess with a spoon once its cooked. Supermarkets rarely label their beef as braising steak nowadays, it's more likely to be called diced beef (or slow cook diced beef). Take the time to brown your meat and caramelise the onions as this adds loads of flavour to the casserole. Any cooking oil, or even beef dripping, can be used, so use whatever you have handy, and be prepared to add a little extra if needed. Medium to large onions give the best results for this casserole – you’ll need a total weight of around 350g/12oz before peeling. If you have only small onions, simply make up the weight by adding one or two more. A couple of sliced celery sticks can be added along with the onions if you have some handy. If you need this recipe to be gluten free, you can swap in gluten-free flour and stock cubes. Instead of dried herbs, you could add fresh. A combination of woody herbs such as thyme, rosemary and bay leaves work well. They don’t have to be chopped first if you are happy to fish out the stalks after cooking, or you could tie them into a bouquet garni with kitchen string. Red wine adds richness to the casserole, but you can replace it with extra stock if preferred. Try beer as an alternative too if you fancy, adding a couple of teaspoons of sugar to balance the bitterness. Add extra vegetables such as parsnips, turnips and swede at the same time as the carrots, or softer vegetables like courgettes, peppers and leeks for the last 30 minutes of the cooking time. Button mushrooms can be used instead of closed cup, but its best to cut in half rather than slice so they don’t fall apart. If using larger portabello mushrooms, cut in half and then slice in the opposite direction so the pieces cook evenly and are easy to eat. If you don’t have any plain flour handy, you can always thicken the casserole with cornflour at the end of the cooking time instead. You’ll need around 3–4 tbsp cornflour mixed with the same about of water. The difference between a casserole and a stew is that a casserole goes in the oven. If it suits you better to use the hob then you can simmer it on the lowest possible heat until the meat is tender and the sauce thickened. Give it a stir occasionally and check it's not drying out (add more water as needed). To freeze the casserole If making ahead, cook up until the end of step 5, reducing the cooking time by 25 minutes. Transfer to a large shallow dish, such as a lasagne dish, and leave to cool, stirring occasionally (transferring to a shallow dish will allow the casserole to cool more quickly). Once cold, spoon into freezer-proof containers, cover, label and freeze for up to 4 months. Thaw for 24–36 hours in the fridge, depending on the size of the container. Reheat in a lidded casserole at 190C/170C Fan/Gas 5 for about 40 minutes, or until piping hot throughout, stirring once. If freezing leftovers, spoon into individual freezer-proof containers and allow to cool. Cover, label and freeze for up to 4 months. Thaw overnight in the fridge, transfer to a microwaveable dish and stir well. Reheat on HIGH (full power) for 4–5 minutes, or until piping hot throughout, stirring halfway through the cooking time."
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} | 340db9439805bb7bef2c40234d2b6443125564da6c4fabf2264beda5169048db | Chicken and broccoli pasta bake recipe
'Lighter' chicken pasta bake An average of 3.2 out of 5 stars from 52 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/lighter_chicken_pasta_23131_16x9.jpg This comforting chicken and broccoli pasta bake is a good choice for a healthy dinner. For people following a diet of 1200–1500 calories a day, this is a filling dinner choice. Each serving provides 440 kcal, 37g protein, 47g carbohydrates (of which 13g sugars), 10g fat (of which 2.5g saturates), 8.5g fibre and 1g salt. 750–800g/1lb 10oz–1lb 12oz whole cauliflower, cut into small florets1 chicken stock cube250ml/9fl oz semi-skimmed milk40g/1½oz Parmesan, finely grated175g/6oz dried penne or other short pasta shapes200g/7oz broccoli, cut into small florets200g/7oz cherry tomatoes, halved1 tbsp extra virgin olive oil2 small boneless, skinless chicken breasts (about 300g/10½oz), cut into 15-mm/⅝-in strips½ onion, finely choppedfreshly ground black pepper 750–800g/1lb 10oz–1lb 12oz whole cauliflower, cut into small florets 1 chicken stock cube 250ml/9fl oz semi-skimmed milk 40g/1½oz Parmesan, finely grated 175g/6oz dried penne or other short pasta shapes 200g/7oz broccoli, cut into small florets 200g/7oz cherry tomatoes, halved 1 tbsp extra virgin olive oil 2 small boneless, skinless chicken breasts (about 300g/10½oz), cut into 15-mm/⅝-in strips ½ onion, finely chopped freshly ground black pepper Method Place the cauliflower florets into a saucepan and cover with cold water. Crumble the stock cube on top and bring to the boil. Cook for 8–10 minutes, or until the cauliflower is very soft. Drain, reserving the stock water, and return the cauliflower to the saucepan. Add the milk, 200ml/7fl oz of the reserved stock and half the Parmesan. Blend with a handheld blender or transfer to a food processer and blend until smooth. Set aside.Half-fill a large saucepan with water and bring to the boil. Add the pasta, return to the boil and cook for 8 minutes. Add the broccoli and cook for a further 2 minutes, or until the pasta and broccoli is tender. Drain and return to the saucepan. Add the tomatoes and toss together. Stir in the cauliflower sauce.Preheat the oven to 200C/180C Fan/Gas 6. Heat the oil in a large, non-stick frying pan. Stir-fry the chicken and onion for 3 minutes, or until lightly browned. Tip half of the pasta mixture into a 2 litre/3½ pint shallow ovenproof dish. Top with the chicken mixture and then spread all of the remaining pasta mixture on top. Sprinkle with the rest of the Parmesan and season with pepper. Bake for 20 minutes, or until golden brown and bubbling. Serve immediately. Place the cauliflower florets into a saucepan and cover with cold water. Crumble the stock cube on top and bring to the boil. Cook for 8–10 minutes, or until the cauliflower is very soft. Drain, reserving the stock water, and return the cauliflower to the saucepan. Add the milk, 200ml/7fl oz of the reserved stock and half the Parmesan. Blend with a handheld blender or transfer to a food processer and blend until smooth. Set aside. Place the cauliflower florets into a saucepan and cover with cold water. Crumble the stock cube on top and bring to the boil. Cook for 8–10 minutes, or until the cauliflower is very soft. Drain, reserving the stock water, and return the cauliflower to the saucepan. Add the milk, 200ml/7fl oz of the reserved stock and half the Parmesan. Blend with a handheld blender or transfer to a food processer and blend until smooth. Set aside. Half-fill a large saucepan with water and bring to the boil. Add the pasta, return to the boil and cook for 8 minutes. Add the broccoli and cook for a further 2 minutes, or until the pasta and broccoli is tender. Drain and return to the saucepan. Add the tomatoes and toss together. Stir in the cauliflower sauce. Half-fill a large saucepan with water and bring to the boil. Add the pasta, return to the boil and cook for 8 minutes. Add the broccoli and cook for a further 2 minutes, or until the pasta and broccoli is tender. Drain and return to the saucepan. Add the tomatoes and toss together. Stir in the cauliflower sauce. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Heat the oil in a large, non-stick frying pan. Stir-fry the chicken and onion for 3 minutes, or until lightly browned. Heat the oil in a large, non-stick frying pan. Stir-fry the chicken and onion for 3 minutes, or until lightly browned. Tip half of the pasta mixture into a 2 litre/3½ pint shallow ovenproof dish. Top with the chicken mixture and then spread all of the remaining pasta mixture on top. Sprinkle with the rest of the Parmesan and season with pepper. Tip half of the pasta mixture into a 2 litre/3½ pint shallow ovenproof dish. Top with the chicken mixture and then spread all of the remaining pasta mixture on top. Sprinkle with the rest of the Parmesan and season with pepper. Bake for 20 minutes, or until golden brown and bubbling. Serve immediately. Bake for 20 minutes, or until golden brown and bubbling. Serve immediately. | {
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"title": "Chicken and broccoli pasta bake recipe",
"content": "'Lighter' chicken pasta bake An average of 3.2 out of 5 stars from 52 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/lighter_chicken_pasta_23131_16x9.jpg This comforting chicken and broccoli pasta bake is a good choice for a healthy dinner. For people following a diet of 1200–1500 calories a day, this is a filling dinner choice. Each serving provides 440 kcal, 37g protein, 47g carbohydrates (of which 13g sugars), 10g fat (of which 2.5g saturates), 8.5g fibre and 1g salt. 750–800g/1lb 10oz–1lb 12oz whole cauliflower, cut into small florets1 chicken stock cube250ml/9fl oz semi-skimmed milk40g/1½oz Parmesan, finely grated175g/6oz dried penne or other short pasta shapes200g/7oz broccoli, cut into small florets200g/7oz cherry tomatoes, halved1 tbsp extra virgin olive oil2 small boneless, skinless chicken breasts (about 300g/10½oz), cut into 15-mm/⅝-in strips½ onion, finely choppedfreshly ground black pepper 750–800g/1lb 10oz–1lb 12oz whole cauliflower, cut into small florets 1 chicken stock cube 250ml/9fl oz semi-skimmed milk 40g/1½oz Parmesan, finely grated 175g/6oz dried penne or other short pasta shapes 200g/7oz broccoli, cut into small florets 200g/7oz cherry tomatoes, halved 1 tbsp extra virgin olive oil 2 small boneless, skinless chicken breasts (about 300g/10½oz), cut into 15-mm/⅝-in strips ½ onion, finely chopped freshly ground black pepper Method Place the cauliflower florets into a saucepan and cover with cold water. Crumble the stock cube on top and bring to the boil. Cook for 8–10 minutes, or until the cauliflower is very soft. Drain, reserving the stock water, and return the cauliflower to the saucepan. Add the milk, 200ml/7fl oz of the reserved stock and half the Parmesan. Blend with a handheld blender or transfer to a food processer and blend until smooth. Set aside.Half-fill a large saucepan with water and bring to the boil. Add the pasta, return to the boil and cook for 8 minutes. Add the broccoli and cook for a further 2 minutes, or until the pasta and broccoli is tender. Drain and return to the saucepan. Add the tomatoes and toss together. Stir in the cauliflower sauce.Preheat the oven to 200C/180C Fan/Gas 6. Heat the oil in a large, non-stick frying pan. Stir-fry the chicken and onion for 3 minutes, or until lightly browned. Tip half of the pasta mixture into a 2 litre/3½ pint shallow ovenproof dish. Top with the chicken mixture and then spread all of the remaining pasta mixture on top. Sprinkle with the rest of the Parmesan and season with pepper. Bake for 20 minutes, or until golden brown and bubbling. Serve immediately. Place the cauliflower florets into a saucepan and cover with cold water. Crumble the stock cube on top and bring to the boil. Cook for 8–10 minutes, or until the cauliflower is very soft. Drain, reserving the stock water, and return the cauliflower to the saucepan. Add the milk, 200ml/7fl oz of the reserved stock and half the Parmesan. Blend with a handheld blender or transfer to a food processer and blend until smooth. Set aside. Place the cauliflower florets into a saucepan and cover with cold water. Crumble the stock cube on top and bring to the boil. Cook for 8–10 minutes, or until the cauliflower is very soft. Drain, reserving the stock water, and return the cauliflower to the saucepan. Add the milk, 200ml/7fl oz of the reserved stock and half the Parmesan. Blend with a handheld blender or transfer to a food processer and blend until smooth. Set aside. Half-fill a large saucepan with water and bring to the boil. Add the pasta, return to the boil and cook for 8 minutes. Add the broccoli and cook for a further 2 minutes, or until the pasta and broccoli is tender. Drain and return to the saucepan. Add the tomatoes and toss together. Stir in the cauliflower sauce. Half-fill a large saucepan with water and bring to the boil. Add the pasta, return to the boil and cook for 8 minutes. Add the broccoli and cook for a further 2 minutes, or until the pasta and broccoli is tender. Drain and return to the saucepan. Add the tomatoes and toss together. Stir in the cauliflower sauce. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Heat the oil in a large, non-stick frying pan. Stir-fry the chicken and onion for 3 minutes, or until lightly browned. Heat the oil in a large, non-stick frying pan. Stir-fry the chicken and onion for 3 minutes, or until lightly browned. Tip half of the pasta mixture into a 2 litre/3½ pint shallow ovenproof dish. Top with the chicken mixture and then spread all of the remaining pasta mixture on top. Sprinkle with the rest of the Parmesan and season with pepper. Tip half of the pasta mixture into a 2 litre/3½ pint shallow ovenproof dish. Top with the chicken mixture and then spread all of the remaining pasta mixture on top. Sprinkle with the rest of the Parmesan and season with pepper. Bake for 20 minutes, or until golden brown and bubbling. Serve immediately. Bake for 20 minutes, or until golden brown and bubbling. Serve immediately."
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} | 4c520e6079f023818530c071e923a3f94bb4a1229ca9fa6365f981604aee2f79 | Sweetcorn fritters with sweet chilli dip recipe
An average of 4.9 out of 5 stars from 9 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/sweetcorn_fritters_with_76583_16x9.jpg These fritters made from tinned sweetcorn pop with fresh chilli and herbs. They're so easy and quick to make that you could easily make them for lunch, or go for the full slaw side for dinner. Each serving provides 397 kcal, 14g protein, 53g carbohydrates (of which 20g sugars), 12.5g fat (of which 3g saturates), 8.5g fibre and 1.9g salt. 1 large free-range egg75g/2¾oz self-raising flour198g tin sweetcorn, undrained2 spring onions, trimmed and finely sliced1 long green or red chilli, finely chopped and seeds removed, if preferred25g/1oz fresh coriander leaves, finely chopped½ tsp flaked sea salt or ¼ tsp fine saltfreshly ground black pepper1 tbsp extra virgin olive oil4 tbsp natural yoghurt2 tsp sweet chilli dipping sauce 2 cherry tomatoes, to servemixed leaves, to servelime wedges, for squeezing 1 large free-range egg 75g/2¾oz self-raising flour 198g tin sweetcorn, undrained 2 spring onions, trimmed and finely sliced 1 long green or red chilli, finely chopped and seeds removed, if preferred 25g/1oz fresh coriander leaves, finely chopped ½ tsp flaked sea salt or ¼ tsp fine salt freshly ground black pepper 1 tbsp extra virgin olive oil 4 tbsp natural yoghurt 2 tsp sweet chilli dipping sauce 2 cherry tomatoes, to serve mixed leaves, to serve lime wedges, for squeezing 75g/2¾oz red cabbage, very finely shredded1 carrot, peeled and roughly grated2 spring onions, trimmed and finely sliced½ lime, juice only 75g/2¾oz red cabbage, very finely shredded 1 carrot, peeled and roughly grated 2 spring onions, trimmed and finely sliced ½ lime, juice only Method Break the egg into a bowl and add the flour and 2 tablespoons of water. Beat with a wooden spoon until smooth and thick. Stir in the sweetcorn with the liquid contents of its tin and add the spring onions, chilli, coriander, salt and lots of pepper. Mix well.Heat half of the oil in a large, non-stick frying pan. Gently drop 3 large spoonfuls of sweetcorn batter into the pan, keeping the fritters about 2–3cm/¾–1¼in apart. Flatten slightly with the back of a spoon. Cook over a medium–high heat for 3–4 minutes, or until the surface of each fritter looks dry and set and the base is lightly browned. Turn over with a spatula and cook on the other side for a further 2–3 minutes, or until lightly browned and cooked through. Transfer to a warmed plate, lined with kitchen paper. Add the remaining oil to the pan and cook the remaining 3 fritters in the same way.While the fritters are cooking, mix the yoghurt with the chilli sauce. For the slaw, mix together the cabbage, carrot, spring onions and lime juice in a small bowl. Serve the fritters with the chilli-yogurt dip, slaw, tomatoes, mixed leaves and lime wedges for squeezing over the top. Break the egg into a bowl and add the flour and 2 tablespoons of water. Beat with a wooden spoon until smooth and thick. Stir in the sweetcorn with the liquid contents of its tin and add the spring onions, chilli, coriander, salt and lots of pepper. Mix well. Break the egg into a bowl and add the flour and 2 tablespoons of water. Beat with a wooden spoon until smooth and thick. Stir in the sweetcorn with the liquid contents of its tin and add the spring onions, chilli, coriander, salt and lots of pepper. Mix well. Heat half of the oil in a large, non-stick frying pan. Gently drop 3 large spoonfuls of sweetcorn batter into the pan, keeping the fritters about 2–3cm/¾–1¼in apart. Flatten slightly with the back of a spoon. Cook over a medium–high heat for 3–4 minutes, or until the surface of each fritter looks dry and set and the base is lightly browned. Heat half of the oil in a large, non-stick frying pan. Gently drop 3 large spoonfuls of sweetcorn batter into the pan, keeping the fritters about 2–3cm/¾–1¼in apart. Flatten slightly with the back of a spoon. Cook over a medium–high heat for 3–4 minutes, or until the surface of each fritter looks dry and set and the base is lightly browned. Turn over with a spatula and cook on the other side for a further 2–3 minutes, or until lightly browned and cooked through. Transfer to a warmed plate, lined with kitchen paper. Add the remaining oil to the pan and cook the remaining 3 fritters in the same way. Turn over with a spatula and cook on the other side for a further 2–3 minutes, or until lightly browned and cooked through. Transfer to a warmed plate, lined with kitchen paper. Add the remaining oil to the pan and cook the remaining 3 fritters in the same way. While the fritters are cooking, mix the yoghurt with the chilli sauce. For the slaw, mix together the cabbage, carrot, spring onions and lime juice in a small bowl. Serve the fritters with the chilli-yogurt dip, slaw, tomatoes, mixed leaves and lime wedges for squeezing over the top. While the fritters are cooking, mix the yoghurt with the chilli sauce. For the slaw, mix together the cabbage, carrot, spring onions and lime juice in a small bowl. Serve the fritters with the chilli-yogurt dip, slaw, tomatoes, mixed leaves and lime wedges for squeezing over the top. | {
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"title": "Sweetcorn fritters with sweet chilli dip recipe",
"content": "An average of 4.9 out of 5 stars from 9 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/sweetcorn_fritters_with_76583_16x9.jpg These fritters made from tinned sweetcorn pop with fresh chilli and herbs. They're so easy and quick to make that you could easily make them for lunch, or go for the full slaw side for dinner. Each serving provides 397 kcal, 14g protein, 53g carbohydrates (of which 20g sugars), 12.5g fat (of which 3g saturates), 8.5g fibre and 1.9g salt. 1 large free-range egg75g/2¾oz self-raising flour198g tin sweetcorn, undrained2 spring onions, trimmed and finely sliced1 long green or red chilli, finely chopped and seeds removed, if preferred25g/1oz fresh coriander leaves, finely chopped½ tsp flaked sea salt or ¼ tsp fine saltfreshly ground black pepper1 tbsp extra virgin olive oil4 tbsp natural yoghurt2 tsp sweet chilli dipping sauce 2 cherry tomatoes, to servemixed leaves, to servelime wedges, for squeezing 1 large free-range egg 75g/2¾oz self-raising flour 198g tin sweetcorn, undrained 2 spring onions, trimmed and finely sliced 1 long green or red chilli, finely chopped and seeds removed, if preferred 25g/1oz fresh coriander leaves, finely chopped ½ tsp flaked sea salt or ¼ tsp fine salt freshly ground black pepper 1 tbsp extra virgin olive oil 4 tbsp natural yoghurt 2 tsp sweet chilli dipping sauce 2 cherry tomatoes, to serve mixed leaves, to serve lime wedges, for squeezing 75g/2¾oz red cabbage, very finely shredded1 carrot, peeled and roughly grated2 spring onions, trimmed and finely sliced½ lime, juice only 75g/2¾oz red cabbage, very finely shredded 1 carrot, peeled and roughly grated 2 spring onions, trimmed and finely sliced ½ lime, juice only Method Break the egg into a bowl and add the flour and 2 tablespoons of water. Beat with a wooden spoon until smooth and thick. Stir in the sweetcorn with the liquid contents of its tin and add the spring onions, chilli, coriander, salt and lots of pepper. Mix well.Heat half of the oil in a large, non-stick frying pan. Gently drop 3 large spoonfuls of sweetcorn batter into the pan, keeping the fritters about 2–3cm/¾–1¼in apart. Flatten slightly with the back of a spoon. Cook over a medium–high heat for 3–4 minutes, or until the surface of each fritter looks dry and set and the base is lightly browned. Turn over with a spatula and cook on the other side for a further 2–3 minutes, or until lightly browned and cooked through. Transfer to a warmed plate, lined with kitchen paper. Add the remaining oil to the pan and cook the remaining 3 fritters in the same way.While the fritters are cooking, mix the yoghurt with the chilli sauce. For the slaw, mix together the cabbage, carrot, spring onions and lime juice in a small bowl. Serve the fritters with the chilli-yogurt dip, slaw, tomatoes, mixed leaves and lime wedges for squeezing over the top. Break the egg into a bowl and add the flour and 2 tablespoons of water. Beat with a wooden spoon until smooth and thick. Stir in the sweetcorn with the liquid contents of its tin and add the spring onions, chilli, coriander, salt and lots of pepper. Mix well. Break the egg into a bowl and add the flour and 2 tablespoons of water. Beat with a wooden spoon until smooth and thick. Stir in the sweetcorn with the liquid contents of its tin and add the spring onions, chilli, coriander, salt and lots of pepper. Mix well. Heat half of the oil in a large, non-stick frying pan. Gently drop 3 large spoonfuls of sweetcorn batter into the pan, keeping the fritters about 2–3cm/¾–1¼in apart. Flatten slightly with the back of a spoon. Cook over a medium–high heat for 3–4 minutes, or until the surface of each fritter looks dry and set and the base is lightly browned. Heat half of the oil in a large, non-stick frying pan. Gently drop 3 large spoonfuls of sweetcorn batter into the pan, keeping the fritters about 2–3cm/¾–1¼in apart. Flatten slightly with the back of a spoon. Cook over a medium–high heat for 3–4 minutes, or until the surface of each fritter looks dry and set and the base is lightly browned. Turn over with a spatula and cook on the other side for a further 2–3 minutes, or until lightly browned and cooked through. Transfer to a warmed plate, lined with kitchen paper. Add the remaining oil to the pan and cook the remaining 3 fritters in the same way. Turn over with a spatula and cook on the other side for a further 2–3 minutes, or until lightly browned and cooked through. Transfer to a warmed plate, lined with kitchen paper. Add the remaining oil to the pan and cook the remaining 3 fritters in the same way. While the fritters are cooking, mix the yoghurt with the chilli sauce. For the slaw, mix together the cabbage, carrot, spring onions and lime juice in a small bowl. Serve the fritters with the chilli-yogurt dip, slaw, tomatoes, mixed leaves and lime wedges for squeezing over the top. While the fritters are cooking, mix the yoghurt with the chilli sauce. For the slaw, mix together the cabbage, carrot, spring onions and lime juice in a small bowl. Serve the fritters with the chilli-yogurt dip, slaw, tomatoes, mixed leaves and lime wedges for squeezing over the top."
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} | 3d9b4fefdb25f9a3348637cd2ce4ca2fe90275c842b9dbbbe316305fc8d2ab8d | Steak fajitas recipe
An average of 4.5 out of 5 stars from 43 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/sizzling_steak_fajitas_04117_16x9.jpg These spicy beef fajitas are packed with fresh flavours and are surprisingly low in calories if you use lean beef. Each serving provides 434 kcal, 30g protein, 46g carbohydrates (of which 16g sugars), 12g fat (of which 4g saturates), 13g fibre and 0.7g salt. 300g/10½oz lean beef steak, such as sirloin or rump, visible fat trimmed and cut into thin strips1½ tbsp extra virgin or sunflower oil2 yellow peppers, deseeded and thinly sliced2 red peppers, deseeded and thinly sliced2 red onions, cut into thin wedges1 tsp ground cumin1 tsp ground coriander1 tsp smoked paprika 400g tin red kidney beans, drained and rinsed 200g/7oz cherry tomatoes, halved1 long red chilli, finely chopped, or ½ tsp dried chilli flakes25g/1oz fresh coriander, chopped, plus extra to garnishlime wedges, for squeezing 4 x 40g/1½oz white or wholemeal flour tortillas, warmed, to serve2 Little Gem lettuces, trimmed and shredded, to serve6 tbsp natural yoghurt, to servesea salt and freshly ground black pepper 300g/10½oz lean beef steak, such as sirloin or rump, visible fat trimmed and cut into thin strips 1½ tbsp extra virgin or sunflower oil 2 yellow peppers, deseeded and thinly sliced 2 red peppers, deseeded and thinly sliced 2 red onions, cut into thin wedges 1 tsp ground cumin 1 tsp ground coriander 1 tsp smoked paprika 400g tin red kidney beans, drained and rinsed 200g/7oz cherry tomatoes, halved 1 long red chilli, finely chopped, or ½ tsp dried chilli flakes 25g/1oz fresh coriander, chopped, plus extra to garnish lime wedges, for squeezing 4 x 40g/1½oz white or wholemeal flour tortillas, warmed, to serve 2 Little Gem lettuces, trimmed and shredded, to serve 6 tbsp natural yoghurt, to serve sea salt and freshly ground black pepper Method Season the beef with pepper. Heat half a tablespoon of the oil in large, non-stick frying pan and stir-fry the beef for 1½ minutes, or until lightly browned but not quite cooked through. Tip onto a plate, set aside and return the pan to the heat.Add the remaining oil, peppers and red onions to the pan and stir-fry for 5–6 minutes, or until only just softened. Add the cumin, coriander and paprika. Season with salt and pepper and cook for 30 seconds, then stir in the beans, cherry tomatoes and cooked beef. Cook for 2–3 minutes, or until the beans and beef are hot.Stir in the chilli and season with salt and pepper. Cook for a few seconds more. Remove from the heat, scatter over the coriander and add a squeeze of lime. Toss lightly.Divide the tortillas between four warmed plates. Top with shredded lettuce then pile the beef mixture on top. Spoon the yoghurt over each tortilla and garnish with the coriander. Serve immediately, with extra lime wedges for squeezing. Season the beef with pepper. Heat half a tablespoon of the oil in large, non-stick frying pan and stir-fry the beef for 1½ minutes, or until lightly browned but not quite cooked through. Tip onto a plate, set aside and return the pan to the heat. Season the beef with pepper. Heat half a tablespoon of the oil in large, non-stick frying pan and stir-fry the beef for 1½ minutes, or until lightly browned but not quite cooked through. Tip onto a plate, set aside and return the pan to the heat. Add the remaining oil, peppers and red onions to the pan and stir-fry for 5–6 minutes, or until only just softened. Add the remaining oil, peppers and red onions to the pan and stir-fry for 5–6 minutes, or until only just softened. Add the cumin, coriander and paprika. Season with salt and pepper and cook for 30 seconds, then stir in the beans, cherry tomatoes and cooked beef. Cook for 2–3 minutes, or until the beans and beef are hot. Add the cumin, coriander and paprika. Season with salt and pepper and cook for 30 seconds, then stir in the beans, cherry tomatoes and cooked beef. Cook for 2–3 minutes, or until the beans and beef are hot. Stir in the chilli and season with salt and pepper. Cook for a few seconds more. Remove from the heat, scatter over the coriander and add a squeeze of lime. Toss lightly. Stir in the chilli and season with salt and pepper. Cook for a few seconds more. Remove from the heat, scatter over the coriander and add a squeeze of lime. Toss lightly. Divide the tortillas between four warmed plates. Top with shredded lettuce then pile the beef mixture on top. Spoon the yoghurt over each tortilla and garnish with the coriander. Serve immediately, with extra lime wedges for squeezing. Divide the tortillas between four warmed plates. Top with shredded lettuce then pile the beef mixture on top. Spoon the yoghurt over each tortilla and garnish with the coriander. Serve immediately, with extra lime wedges for squeezing. | {
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"title": "Steak fajitas recipe",
"content": "An average of 4.5 out of 5 stars from 43 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/sizzling_steak_fajitas_04117_16x9.jpg These spicy beef fajitas are packed with fresh flavours and are surprisingly low in calories if you use lean beef. Each serving provides 434 kcal, 30g protein, 46g carbohydrates (of which 16g sugars), 12g fat (of which 4g saturates), 13g fibre and 0.7g salt. 300g/10½oz lean beef steak, such as sirloin or rump, visible fat trimmed and cut into thin strips1½ tbsp extra virgin or sunflower oil2 yellow peppers, deseeded and thinly sliced2 red peppers, deseeded and thinly sliced2 red onions, cut into thin wedges1 tsp ground cumin1 tsp ground coriander1 tsp smoked paprika 400g tin red kidney beans, drained and rinsed 200g/7oz cherry tomatoes, halved1 long red chilli, finely chopped, or ½ tsp dried chilli flakes25g/1oz fresh coriander, chopped, plus extra to garnishlime wedges, for squeezing 4 x 40g/1½oz white or wholemeal flour tortillas, warmed, to serve2 Little Gem lettuces, trimmed and shredded, to serve6 tbsp natural yoghurt, to servesea salt and freshly ground black pepper 300g/10½oz lean beef steak, such as sirloin or rump, visible fat trimmed and cut into thin strips 1½ tbsp extra virgin or sunflower oil 2 yellow peppers, deseeded and thinly sliced 2 red peppers, deseeded and thinly sliced 2 red onions, cut into thin wedges 1 tsp ground cumin 1 tsp ground coriander 1 tsp smoked paprika 400g tin red kidney beans, drained and rinsed 200g/7oz cherry tomatoes, halved 1 long red chilli, finely chopped, or ½ tsp dried chilli flakes 25g/1oz fresh coriander, chopped, plus extra to garnish lime wedges, for squeezing 4 x 40g/1½oz white or wholemeal flour tortillas, warmed, to serve 2 Little Gem lettuces, trimmed and shredded, to serve 6 tbsp natural yoghurt, to serve sea salt and freshly ground black pepper Method Season the beef with pepper. Heat half a tablespoon of the oil in large, non-stick frying pan and stir-fry the beef for 1½ minutes, or until lightly browned but not quite cooked through. Tip onto a plate, set aside and return the pan to the heat.Add the remaining oil, peppers and red onions to the pan and stir-fry for 5–6 minutes, or until only just softened. Add the cumin, coriander and paprika. Season with salt and pepper and cook for 30 seconds, then stir in the beans, cherry tomatoes and cooked beef. Cook for 2–3 minutes, or until the beans and beef are hot.Stir in the chilli and season with salt and pepper. Cook for a few seconds more. Remove from the heat, scatter over the coriander and add a squeeze of lime. Toss lightly.Divide the tortillas between four warmed plates. Top with shredded lettuce then pile the beef mixture on top. Spoon the yoghurt over each tortilla and garnish with the coriander. Serve immediately, with extra lime wedges for squeezing. Season the beef with pepper. Heat half a tablespoon of the oil in large, non-stick frying pan and stir-fry the beef for 1½ minutes, or until lightly browned but not quite cooked through. Tip onto a plate, set aside and return the pan to the heat. Season the beef with pepper. Heat half a tablespoon of the oil in large, non-stick frying pan and stir-fry the beef for 1½ minutes, or until lightly browned but not quite cooked through. Tip onto a plate, set aside and return the pan to the heat. Add the remaining oil, peppers and red onions to the pan and stir-fry for 5–6 minutes, or until only just softened. Add the remaining oil, peppers and red onions to the pan and stir-fry for 5–6 minutes, or until only just softened. Add the cumin, coriander and paprika. Season with salt and pepper and cook for 30 seconds, then stir in the beans, cherry tomatoes and cooked beef. Cook for 2–3 minutes, or until the beans and beef are hot. Add the cumin, coriander and paprika. Season with salt and pepper and cook for 30 seconds, then stir in the beans, cherry tomatoes and cooked beef. Cook for 2–3 minutes, or until the beans and beef are hot. Stir in the chilli and season with salt and pepper. Cook for a few seconds more. Remove from the heat, scatter over the coriander and add a squeeze of lime. Toss lightly. Stir in the chilli and season with salt and pepper. Cook for a few seconds more. Remove from the heat, scatter over the coriander and add a squeeze of lime. Toss lightly. Divide the tortillas between four warmed plates. Top with shredded lettuce then pile the beef mixture on top. Spoon the yoghurt over each tortilla and garnish with the coriander. Serve immediately, with extra lime wedges for squeezing. Divide the tortillas between four warmed plates. Top with shredded lettuce then pile the beef mixture on top. Spoon the yoghurt over each tortilla and garnish with the coriander. Serve immediately, with extra lime wedges for squeezing."
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} | db7a120360c84b82ca7e306ada64cf543e54eeca08bcf3cf598d5557440e9731 | Easy chicken tacos recipe
An average of 4.9 out of 5 stars from 39 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/yucatn_chicken_tacos_97105_16x9.jpg This is such an easy chicken taco recipe, and it's also a healthy meal choice for anyone on a low-calorie diet. Each serving provides 496 kcal, 33g protein, 56g carbohydrates (of which 11g sugars), 14g fat (of which 3g saturates), 5.5g fibre and 2.2g salt. 2 garlic cloves, crushed or finely grated1 orange, zest and juice only 2 large limes, zest and juice only 2 tbsp Mexican hot chilli sauce2 tbsp tomato purée1 tsp dried oregano1 tsp ground cumin1 tsp flaked sea salt or ½ tsp fine salt1 tsp freshly ground black pepper 2 garlic cloves, crushed or finely grated 1 orange, zest and juice only 2 large limes, zest and juice only 2 tbsp Mexican hot chilli sauce 2 tbsp tomato purée 1 tsp dried oregano 1 tsp ground cumin 1 tsp flaked sea salt or ½ tsp fine salt 1 tsp freshly ground black pepper 6 boneless, skinless chicken thigh fillets, fat trimmed4 corn tortillas, warmed, to serve2 Little Gem lettuces, leaves separated, rinsed and dried, to serve1 ripe avocado (about 150g/5½oz), stoned, peeled and sliced, to servesoured cream or reduced-fat crème fraîche, to serve 6 boneless, skinless chicken thigh fillets, fat trimmed 4 corn tortillas, warmed, to serve 2 Little Gem lettuces, leaves separated, rinsed and dried, to serve 1 ripe avocado (about 150g/5½oz), stoned, peeled and sliced, to serve soured cream or reduced-fat crème fraîche, to serve 1 red onion, finely sliced 1 tbsp white or red wine vinegar1 tbsp caster sugar 1 red onion, finely sliced 1 tbsp white or red wine vinegar 1 tbsp caster sugar Method To make the marinade, place all the ingredients into a large bowl and mix well. Add the chicken and turn several times until well coated. Cover the bowl and put in the fridge to marinate for 30–60 minutes. Preheat the oven to 220C/200C Fan/Gas 7. Line a large baking tray with baking paper. Place the marinated chicken on the prepared tray. Brush the chicken generously with more of the marinade. Roast in the preheated oven for 20–25 minutes, or until the chicken is tender and cooked through and the marinade is slightly charred in places. The chicken is cooked through when the juices run clear with no trace of pink when the thickest part of the fillet is pierced with a skewer.Meanwhile, make the pickled red onion. Put the onion in a heatproof bowl. Cover with just-boiled water and leave to stand for 10 minutes. Drain well and then stir in the vinegar and caster sugar. Leave to stand for at least 10 minutes before draining and serving. Transfer the chicken to a board and tear into pieces with two forks. To serve, place the chicken on the warmed tortillas and top with the lettuce, avocado, pickled onions and soured cream. To make the marinade, place all the ingredients into a large bowl and mix well. Add the chicken and turn several times until well coated. Cover the bowl and put in the fridge to marinate for 30–60 minutes. To make the marinade, place all the ingredients into a large bowl and mix well. Add the chicken and turn several times until well coated. Cover the bowl and put in the fridge to marinate for 30–60 minutes. Preheat the oven to 220C/200C Fan/Gas 7. Line a large baking tray with baking paper. Place the marinated chicken on the prepared tray. Preheat the oven to 220C/200C Fan/Gas 7. Line a large baking tray with baking paper. Place the marinated chicken on the prepared tray. Brush the chicken generously with more of the marinade. Roast in the preheated oven for 20–25 minutes, or until the chicken is tender and cooked through and the marinade is slightly charred in places. The chicken is cooked through when the juices run clear with no trace of pink when the thickest part of the fillet is pierced with a skewer. Brush the chicken generously with more of the marinade. Roast in the preheated oven for 20–25 minutes, or until the chicken is tender and cooked through and the marinade is slightly charred in places. The chicken is cooked through when the juices run clear with no trace of pink when the thickest part of the fillet is pierced with a skewer. Meanwhile, make the pickled red onion. Put the onion in a heatproof bowl. Cover with just-boiled water and leave to stand for 10 minutes. Drain well and then stir in the vinegar and caster sugar. Leave to stand for at least 10 minutes before draining and serving. Meanwhile, make the pickled red onion. Put the onion in a heatproof bowl. Cover with just-boiled water and leave to stand for 10 minutes. Drain well and then stir in the vinegar and caster sugar. Leave to stand for at least 10 minutes before draining and serving. Transfer the chicken to a board and tear into pieces with two forks. To serve, place the chicken on the warmed tortillas and top with the lettuce, avocado, pickled onions and soured cream. Transfer the chicken to a board and tear into pieces with two forks. To serve, place the chicken on the warmed tortillas and top with the lettuce, avocado, pickled onions and soured cream. Recipe tips You could also cook the chicken over a barbecue, turning regularly until it's completely cooked through. | {
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"title": "Easy chicken tacos recipe",
"content": "An average of 4.9 out of 5 stars from 39 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/yucatn_chicken_tacos_97105_16x9.jpg This is such an easy chicken taco recipe, and it's also a healthy meal choice for anyone on a low-calorie diet. Each serving provides 496 kcal, 33g protein, 56g carbohydrates (of which 11g sugars), 14g fat (of which 3g saturates), 5.5g fibre and 2.2g salt. 2 garlic cloves, crushed or finely grated1 orange, zest and juice only 2 large limes, zest and juice only 2 tbsp Mexican hot chilli sauce2 tbsp tomato purée1 tsp dried oregano1 tsp ground cumin1 tsp flaked sea salt or ½ tsp fine salt1 tsp freshly ground black pepper 2 garlic cloves, crushed or finely grated 1 orange, zest and juice only 2 large limes, zest and juice only 2 tbsp Mexican hot chilli sauce 2 tbsp tomato purée 1 tsp dried oregano 1 tsp ground cumin 1 tsp flaked sea salt or ½ tsp fine salt 1 tsp freshly ground black pepper 6 boneless, skinless chicken thigh fillets, fat trimmed4 corn tortillas, warmed, to serve2 Little Gem lettuces, leaves separated, rinsed and dried, to serve1 ripe avocado (about 150g/5½oz), stoned, peeled and sliced, to servesoured cream or reduced-fat crème fraîche, to serve 6 boneless, skinless chicken thigh fillets, fat trimmed 4 corn tortillas, warmed, to serve 2 Little Gem lettuces, leaves separated, rinsed and dried, to serve 1 ripe avocado (about 150g/5½oz), stoned, peeled and sliced, to serve soured cream or reduced-fat crème fraîche, to serve 1 red onion, finely sliced 1 tbsp white or red wine vinegar1 tbsp caster sugar 1 red onion, finely sliced 1 tbsp white or red wine vinegar 1 tbsp caster sugar Method To make the marinade, place all the ingredients into a large bowl and mix well. Add the chicken and turn several times until well coated. Cover the bowl and put in the fridge to marinate for 30–60 minutes. Preheat the oven to 220C/200C Fan/Gas 7. Line a large baking tray with baking paper. Place the marinated chicken on the prepared tray. Brush the chicken generously with more of the marinade. Roast in the preheated oven for 20–25 minutes, or until the chicken is tender and cooked through and the marinade is slightly charred in places. The chicken is cooked through when the juices run clear with no trace of pink when the thickest part of the fillet is pierced with a skewer.Meanwhile, make the pickled red onion. Put the onion in a heatproof bowl. Cover with just-boiled water and leave to stand for 10 minutes. Drain well and then stir in the vinegar and caster sugar. Leave to stand for at least 10 minutes before draining and serving. Transfer the chicken to a board and tear into pieces with two forks. To serve, place the chicken on the warmed tortillas and top with the lettuce, avocado, pickled onions and soured cream. To make the marinade, place all the ingredients into a large bowl and mix well. Add the chicken and turn several times until well coated. Cover the bowl and put in the fridge to marinate for 30–60 minutes. To make the marinade, place all the ingredients into a large bowl and mix well. Add the chicken and turn several times until well coated. Cover the bowl and put in the fridge to marinate for 30–60 minutes. Preheat the oven to 220C/200C Fan/Gas 7. Line a large baking tray with baking paper. Place the marinated chicken on the prepared tray. Preheat the oven to 220C/200C Fan/Gas 7. Line a large baking tray with baking paper. Place the marinated chicken on the prepared tray. Brush the chicken generously with more of the marinade. Roast in the preheated oven for 20–25 minutes, or until the chicken is tender and cooked through and the marinade is slightly charred in places. The chicken is cooked through when the juices run clear with no trace of pink when the thickest part of the fillet is pierced with a skewer. Brush the chicken generously with more of the marinade. Roast in the preheated oven for 20–25 minutes, or until the chicken is tender and cooked through and the marinade is slightly charred in places. The chicken is cooked through when the juices run clear with no trace of pink when the thickest part of the fillet is pierced with a skewer. Meanwhile, make the pickled red onion. Put the onion in a heatproof bowl. Cover with just-boiled water and leave to stand for 10 minutes. Drain well and then stir in the vinegar and caster sugar. Leave to stand for at least 10 minutes before draining and serving. Meanwhile, make the pickled red onion. Put the onion in a heatproof bowl. Cover with just-boiled water and leave to stand for 10 minutes. Drain well and then stir in the vinegar and caster sugar. Leave to stand for at least 10 minutes before draining and serving. Transfer the chicken to a board and tear into pieces with two forks. To serve, place the chicken on the warmed tortillas and top with the lettuce, avocado, pickled onions and soured cream. Transfer the chicken to a board and tear into pieces with two forks. To serve, place the chicken on the warmed tortillas and top with the lettuce, avocado, pickled onions and soured cream. Recipe tips You could also cook the chicken over a barbecue, turning regularly until it's completely cooked through."
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} | 73c093571b3541cc41420d28a5febcc4478a26b21e9b4b8c8ac08455fd51ea2e | Lighter spinach and cherry tomato dal recipe
An average of 4.8 out of 5 stars from 38 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/lentil_and_cherry_tomato_15292_16x9.jpg Red lentils are a good storecupboard ingredient because unlike other beans and pulses they don’t need to be soaked before cooking. They are also a healthy source of fibre, which will help you feel fuller for longer. Each serving provides 251 kcal, 14g protein, 35g carbohydrate (of which 7g sugars), 4.5g fat (of which 0.8g saturates), 6g fibre and 0.6g salt. 1 tsp vegetable oil1 very small red onion (50g/1¾oz peeled weight), finely chopped20g/¾oz fresh ginger, peeled and finely chopped½ small red chilli, seeds removed, finely chopped (or pinch chilli powder)1 garlic clove, finely chopped50g/1¾oz red lentils½ tsp curry powder8 cherry tomatoes, halved200ml/7fl oz vegetable stock40g/1½oz baby spinachsalt and freshly ground black pepper1 tbsp chopped fresh coriander, to garnish 1 tsp vegetable oil 1 very small red onion (50g/1¾oz peeled weight), finely chopped 20g/¾oz fresh ginger, peeled and finely chopped ½ small red chilli, seeds removed, finely chopped (or pinch chilli powder) 1 garlic clove, finely chopped 50g/1¾oz red lentils ½ tsp curry powder 8 cherry tomatoes, halved 200ml/7fl oz vegetable stock 40g/1½oz baby spinach salt and freshly ground black pepper 1 tbsp chopped fresh coriander, to garnish Method Heat the oil in a small saucepan over a low heat. Add the onion, ginger, chilli and garlic and cook for 3–4 minutes. Add the lentils, curry powder and cherry tomatoes and cook for 1–2 minutes.Pour in the stock, bring to the boil, then reduce the heat and simmer for 15–20 minutes, or until the lentils are cooked, adding more stock if necessary. Stir in the spinach and season to taste. Garnish with coriander and serve. Heat the oil in a small saucepan over a low heat. Add the onion, ginger, chilli and garlic and cook for 3–4 minutes. Heat the oil in a small saucepan over a low heat. Add the onion, ginger, chilli and garlic and cook for 3–4 minutes. Add the lentils, curry powder and cherry tomatoes and cook for 1–2 minutes. Add the lentils, curry powder and cherry tomatoes and cook for 1–2 minutes. Pour in the stock, bring to the boil, then reduce the heat and simmer for 15–20 minutes, or until the lentils are cooked, adding more stock if necessary. Pour in the stock, bring to the boil, then reduce the heat and simmer for 15–20 minutes, or until the lentils are cooked, adding more stock if necessary. Stir in the spinach and season to taste. Stir in the spinach and season to taste. Garnish with coriander and serve. Garnish with coriander and serve. Recipe tips For 400 kcal, serve with 40g/1½oz basmati rice (dried weight), and for 300 kcal, serve with an apple or orange. | {
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"title": "Lighter spinach and cherry tomato dal recipe",
"content": "An average of 4.8 out of 5 stars from 38 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/lentil_and_cherry_tomato_15292_16x9.jpg Red lentils are a good storecupboard ingredient because unlike other beans and pulses they don’t need to be soaked before cooking. They are also a healthy source of fibre, which will help you feel fuller for longer. Each serving provides 251 kcal, 14g protein, 35g carbohydrate (of which 7g sugars), 4.5g fat (of which 0.8g saturates), 6g fibre and 0.6g salt. 1 tsp vegetable oil1 very small red onion (50g/1¾oz peeled weight), finely chopped20g/¾oz fresh ginger, peeled and finely chopped½ small red chilli, seeds removed, finely chopped (or pinch chilli powder)1 garlic clove, finely chopped50g/1¾oz red lentils½ tsp curry powder8 cherry tomatoes, halved200ml/7fl oz vegetable stock40g/1½oz baby spinachsalt and freshly ground black pepper1 tbsp chopped fresh coriander, to garnish 1 tsp vegetable oil 1 very small red onion (50g/1¾oz peeled weight), finely chopped 20g/¾oz fresh ginger, peeled and finely chopped ½ small red chilli, seeds removed, finely chopped (or pinch chilli powder) 1 garlic clove, finely chopped 50g/1¾oz red lentils ½ tsp curry powder 8 cherry tomatoes, halved 200ml/7fl oz vegetable stock 40g/1½oz baby spinach salt and freshly ground black pepper 1 tbsp chopped fresh coriander, to garnish Method Heat the oil in a small saucepan over a low heat. Add the onion, ginger, chilli and garlic and cook for 3–4 minutes. Add the lentils, curry powder and cherry tomatoes and cook for 1–2 minutes.Pour in the stock, bring to the boil, then reduce the heat and simmer for 15–20 minutes, or until the lentils are cooked, adding more stock if necessary. Stir in the spinach and season to taste. Garnish with coriander and serve. Heat the oil in a small saucepan over a low heat. Add the onion, ginger, chilli and garlic and cook for 3–4 minutes. Heat the oil in a small saucepan over a low heat. Add the onion, ginger, chilli and garlic and cook for 3–4 minutes. Add the lentils, curry powder and cherry tomatoes and cook for 1–2 minutes. Add the lentils, curry powder and cherry tomatoes and cook for 1–2 minutes. Pour in the stock, bring to the boil, then reduce the heat and simmer for 15–20 minutes, or until the lentils are cooked, adding more stock if necessary. Pour in the stock, bring to the boil, then reduce the heat and simmer for 15–20 minutes, or until the lentils are cooked, adding more stock if necessary. Stir in the spinach and season to taste. Stir in the spinach and season to taste. Garnish with coriander and serve. Garnish with coriander and serve. Recipe tips For 400 kcal, serve with 40g/1½oz basmati rice (dried weight), and for 300 kcal, serve with an apple or orange."
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} | 24b6281328a61173b039b1eb8eb502462f2e50a4b0fbc1d548ed32fe90c62287 | Lighter chilli con carne with cauliflower 'rice' recipe
An average of 3.7 out of 5 stars from 7 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chilli_con_carne_with_35538_16x9.jpg A lower-carb twist on the classic chilli, yet still filling. Each serving provides 311 kcal, 27g protein, 23.5g carbohydrate (of which 17g sugars), 10.5g fat (of which 3g saturates), 8g fibre and 0.9g salt. 150g/5½oz cauliflower1 tsp olive oilsalt and freshly ground black pepper 150g/5½oz cauliflower 1 tsp olive oil salt and freshly ground black pepper 1 tsp rapeseed oil½ medium onion (60g/2¼oz peeled weight), finely chopped1 garlic clove, crushed75g/2½oz 5% fat beef mince200g/7oz tinned chopped tomatoes1 level tbsp tomato puréepinch chilli powder 25g/1oz drained and rinsed tinned red kidney beans 1 tsp rapeseed oil ½ medium onion (60g/2¼oz peeled weight), finely chopped 1 garlic clove, crushed 75g/2½oz 5% fat beef mince 200g/7oz tinned chopped tomatoes 1 level tbsp tomato purée pinch chilli powder 25g/1oz drained and rinsed tinned red kidney beans Method Preheat the oven to 200C/180C Fan/Gas 6.To make the ‘rice’, put the cauliflower in a food processor and pulse for 30 seconds, or until it has the texture of rice. Stir in the olive oil and season. Spread the 'rice' onto a baking tray and bake for 15 minutes. Meanwhile, to make the chilli con carne, heat the rapeseed oil in small saucepan over a medium heat. Add the onion and cook for 3 minutes. Stir in the garlic and mince and cook for 4 minutes. Mix in the tomatoes, tomato purée and chilli powder. Season and simmer for 15 minutes. Add the kidney beans and cook for 2 minutes more. Serve the chilli with the cauliflower 'rice'. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. To make the ‘rice’, put the cauliflower in a food processor and pulse for 30 seconds, or until it has the texture of rice. Stir in the olive oil and season. Spread the 'rice' onto a baking tray and bake for 15 minutes. To make the ‘rice’, put the cauliflower in a food processor and pulse for 30 seconds, or until it has the texture of rice. Stir in the olive oil and season. Spread the 'rice' onto a baking tray and bake for 15 minutes. Meanwhile, to make the chilli con carne, heat the rapeseed oil in small saucepan over a medium heat. Add the onion and cook for 3 minutes. Stir in the garlic and mince and cook for 4 minutes. Mix in the tomatoes, tomato purée and chilli powder. Season and simmer for 15 minutes. Add the kidney beans and cook for 2 minutes more. Meanwhile, to make the chilli con carne, heat the rapeseed oil in small saucepan over a medium heat. Add the onion and cook for 3 minutes. Stir in the garlic and mince and cook for 4 minutes. Mix in the tomatoes, tomato purée and chilli powder. Season and simmer for 15 minutes. Add the kidney beans and cook for 2 minutes more. Serve the chilli with the cauliflower 'rice'. Serve the chilli with the cauliflower 'rice'. Recipe tips To make this recipe 400 kcal, increase the quantity of mince to 125g/4½oz and red kidney beans to 50g/1¾oz. | {
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"content": "An average of 3.7 out of 5 stars from 7 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chilli_con_carne_with_35538_16x9.jpg A lower-carb twist on the classic chilli, yet still filling. Each serving provides 311 kcal, 27g protein, 23.5g carbohydrate (of which 17g sugars), 10.5g fat (of which 3g saturates), 8g fibre and 0.9g salt. 150g/5½oz cauliflower1 tsp olive oilsalt and freshly ground black pepper 150g/5½oz cauliflower 1 tsp olive oil salt and freshly ground black pepper 1 tsp rapeseed oil½ medium onion (60g/2¼oz peeled weight), finely chopped1 garlic clove, crushed75g/2½oz 5% fat beef mince200g/7oz tinned chopped tomatoes1 level tbsp tomato puréepinch chilli powder 25g/1oz drained and rinsed tinned red kidney beans 1 tsp rapeseed oil ½ medium onion (60g/2¼oz peeled weight), finely chopped 1 garlic clove, crushed 75g/2½oz 5% fat beef mince 200g/7oz tinned chopped tomatoes 1 level tbsp tomato purée pinch chilli powder 25g/1oz drained and rinsed tinned red kidney beans Method Preheat the oven to 200C/180C Fan/Gas 6.To make the ‘rice’, put the cauliflower in a food processor and pulse for 30 seconds, or until it has the texture of rice. Stir in the olive oil and season. Spread the 'rice' onto a baking tray and bake for 15 minutes. Meanwhile, to make the chilli con carne, heat the rapeseed oil in small saucepan over a medium heat. Add the onion and cook for 3 minutes. Stir in the garlic and mince and cook for 4 minutes. Mix in the tomatoes, tomato purée and chilli powder. Season and simmer for 15 minutes. Add the kidney beans and cook for 2 minutes more. Serve the chilli with the cauliflower 'rice'. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. To make the ‘rice’, put the cauliflower in a food processor and pulse for 30 seconds, or until it has the texture of rice. Stir in the olive oil and season. Spread the 'rice' onto a baking tray and bake for 15 minutes. To make the ‘rice’, put the cauliflower in a food processor and pulse for 30 seconds, or until it has the texture of rice. Stir in the olive oil and season. Spread the 'rice' onto a baking tray and bake for 15 minutes. Meanwhile, to make the chilli con carne, heat the rapeseed oil in small saucepan over a medium heat. Add the onion and cook for 3 minutes. Stir in the garlic and mince and cook for 4 minutes. Mix in the tomatoes, tomato purée and chilli powder. Season and simmer for 15 minutes. Add the kidney beans and cook for 2 minutes more. Meanwhile, to make the chilli con carne, heat the rapeseed oil in small saucepan over a medium heat. Add the onion and cook for 3 minutes. Stir in the garlic and mince and cook for 4 minutes. Mix in the tomatoes, tomato purée and chilli powder. Season and simmer for 15 minutes. Add the kidney beans and cook for 2 minutes more. Serve the chilli with the cauliflower 'rice'. Serve the chilli with the cauliflower 'rice'. Recipe tips To make this recipe 400 kcal, increase the quantity of mince to 125g/4½oz and red kidney beans to 50g/1¾oz."
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} | 8148a07c16e30ce9f72709061d31730907cb02a231ebc36b6d98e6b8c230aca3 | Pork with a creamy mushroom sauce recipe
An average of 4.3 out of 5 stars from 11 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/pork_with_a_creamy_59984_16x9.jpg Lean pork contains around 4% fat, so is a good choice if you’re on a diet. The pork medallion is quick to cook and makes a good alternative to chicken. Each serving provides 315 kcal, 29g protein, 8.5g carbohydrate (of which 7g sugars), 18g fat (of which 7g saturates), 3.5g fibre and 0.3g salt. 2 tsp rapeseed oil1 very small onion (50g/1¾oz peeled weight), finely chopped100g/3½oz lean pork medallion, roughly chopped 1 garlic clove, crushed (optional)100g/3½oz mushrooms, roughly chopped100ml/3½fl oz chicken stock3 level tbsp half-fat crème fraîche1 tbsp chopped fresh chives (optional)salt and freshly ground black pepper150g/5½oz courgetti or butternut squash noodles, to serve 2 tsp rapeseed oil 1 very small onion (50g/1¾oz peeled weight), finely chopped 100g/3½oz lean pork medallion, roughly chopped 1 garlic clove, crushed (optional) 100g/3½oz mushrooms, roughly chopped 100ml/3½fl oz chicken stock 3 level tbsp half-fat crème fraîche 1 tbsp chopped fresh chives (optional) salt and freshly ground black pepper 150g/5½oz courgetti or butternut squash noodles, to serve Method Heat the oil in small frying pan. Add the onion and cook for 3–4 minutes. Add the pork, garlic (if using) and mushrooms and cook for 2–3 minutes. Pour in the stock, cover with a lid and cook over a low heat for 5–10 minutes, or until the pork is cooked through.Remove from the heat, stir in the crème fraîche and chives, if using, and season to taste. Cook the courgetti in a microwave on high for 2 minutes. Leave to stand for 1 minute. Serve the pork and sauce with the courgetti. Heat the oil in small frying pan. Add the onion and cook for 3–4 minutes. Heat the oil in small frying pan. Add the onion and cook for 3–4 minutes. Add the pork, garlic (if using) and mushrooms and cook for 2–3 minutes. Add the pork, garlic (if using) and mushrooms and cook for 2–3 minutes. Pour in the stock, cover with a lid and cook over a low heat for 5–10 minutes, or until the pork is cooked through. Pour in the stock, cover with a lid and cook over a low heat for 5–10 minutes, or until the pork is cooked through. Remove from the heat, stir in the crème fraîche and chives, if using, and season to taste. Remove from the heat, stir in the crème fraîche and chives, if using, and season to taste. Cook the courgetti in a microwave on high for 2 minutes. Leave to stand for 1 minute. Cook the courgetti in a microwave on high for 2 minutes. Leave to stand for 1 minute. Serve the pork and sauce with the courgetti. Serve the pork and sauce with the courgetti. Recipe tips For 400 kcal, increase the pork to 150g/5½oz and the crème fraîche to 4 tablespoons. You can buy courgetti already prepared from most supermarkets, but if you have a spiraliser you can make your own – one large courgette (about 175g/6oz) should give you around 150g/5½oz courgetti. If you don’t have a spiraliser, you can use a vegetable peeler to cut thin ribbons, about 3mm thick, from a courgette, then use a sharp knife to slice them into long, thin strips. Sprinkle the courgetti with a little salt and place in a colander for 10 minutes to allow some of the liquid to drain. Either cook the courgetti in a microwave on high for 2 minutes or steam over a pan of boiling water. | {
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"title": "Pork with a creamy mushroom sauce recipe",
"content": "An average of 4.3 out of 5 stars from 11 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/pork_with_a_creamy_59984_16x9.jpg Lean pork contains around 4% fat, so is a good choice if you’re on a diet. The pork medallion is quick to cook and makes a good alternative to chicken. Each serving provides 315 kcal, 29g protein, 8.5g carbohydrate (of which 7g sugars), 18g fat (of which 7g saturates), 3.5g fibre and 0.3g salt. 2 tsp rapeseed oil1 very small onion (50g/1¾oz peeled weight), finely chopped100g/3½oz lean pork medallion, roughly chopped 1 garlic clove, crushed (optional)100g/3½oz mushrooms, roughly chopped100ml/3½fl oz chicken stock3 level tbsp half-fat crème fraîche1 tbsp chopped fresh chives (optional)salt and freshly ground black pepper150g/5½oz courgetti or butternut squash noodles, to serve 2 tsp rapeseed oil 1 very small onion (50g/1¾oz peeled weight), finely chopped 100g/3½oz lean pork medallion, roughly chopped 1 garlic clove, crushed (optional) 100g/3½oz mushrooms, roughly chopped 100ml/3½fl oz chicken stock 3 level tbsp half-fat crème fraîche 1 tbsp chopped fresh chives (optional) salt and freshly ground black pepper 150g/5½oz courgetti or butternut squash noodles, to serve Method Heat the oil in small frying pan. Add the onion and cook for 3–4 minutes. Add the pork, garlic (if using) and mushrooms and cook for 2–3 minutes. Pour in the stock, cover with a lid and cook over a low heat for 5–10 minutes, or until the pork is cooked through.Remove from the heat, stir in the crème fraîche and chives, if using, and season to taste. Cook the courgetti in a microwave on high for 2 minutes. Leave to stand for 1 minute. Serve the pork and sauce with the courgetti. Heat the oil in small frying pan. Add the onion and cook for 3–4 minutes. Heat the oil in small frying pan. Add the onion and cook for 3–4 minutes. Add the pork, garlic (if using) and mushrooms and cook for 2–3 minutes. Add the pork, garlic (if using) and mushrooms and cook for 2–3 minutes. Pour in the stock, cover with a lid and cook over a low heat for 5–10 minutes, or until the pork is cooked through. Pour in the stock, cover with a lid and cook over a low heat for 5–10 minutes, or until the pork is cooked through. Remove from the heat, stir in the crème fraîche and chives, if using, and season to taste. Remove from the heat, stir in the crème fraîche and chives, if using, and season to taste. Cook the courgetti in a microwave on high for 2 minutes. Leave to stand for 1 minute. Cook the courgetti in a microwave on high for 2 minutes. Leave to stand for 1 minute. Serve the pork and sauce with the courgetti. Serve the pork and sauce with the courgetti. Recipe tips For 400 kcal, increase the pork to 150g/5½oz and the crème fraîche to 4 tablespoons. You can buy courgetti already prepared from most supermarkets, but if you have a spiraliser you can make your own – one large courgette (about 175g/6oz) should give you around 150g/5½oz courgetti. If you don’t have a spiraliser, you can use a vegetable peeler to cut thin ribbons, about 3mm thick, from a courgette, then use a sharp knife to slice them into long, thin strips. Sprinkle the courgetti with a little salt and place in a colander for 10 minutes to allow some of the liquid to drain. Either cook the courgetti in a microwave on high for 2 minutes or steam over a pan of boiling water."
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} | 4f4860ad5dd72f65c4d32722e8b814d88fa6702b8f1a4a8d1eef7a3b2b37e423 | Lighter egg fried rice recipe
An average of 4.8 out of 5 stars from 8 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/egg_fried_rice_09743_16x9.jpg A takeaway classic made low-calorie. Perfect for reducing cravings and staying full. Each serving provides 310 kcal, 26g protein, 30g carbohydrate (of which 4g sugars), 9g fat (of which 2g saturates), 3g fibre and 2.4g salt. 30g/1oz basmati rice or 75g/2½oz cooked basmati rice1 tsp rapeseed oil 2 spring onions, chopped25g/1oz red pepper, roughly chopped100g/3½oz cooked peeled prawns25g/1oz peas (fresh or frozen)1 tsp soy sauce1 medium free-range egg, beatenchopped fresh coriander (optional) 30g/1oz basmati rice or 75g/2½oz cooked basmati rice 1 tsp rapeseed oil 2 spring onions, chopped 25g/1oz red pepper, roughly chopped 100g/3½oz cooked peeled prawns 25g/1oz peas (fresh or frozen) 1 tsp soy sauce 1 medium free-range egg, beaten chopped fresh coriander (optional) Method Cook the rice according to the packet instructions. Drain. Heat the oil in a small saucepan over a medium heat. Add the spring onions and red pepper and cook for 1 minute. Add the cooked rice, prawns, peas and soy sauce and cook for 3–4 minutes, stirring constantly. Stir in the beaten egg and cook for 30 seconds. Scatter over the coriander, if using, and serve. Cook the rice according to the packet instructions. Drain. Cook the rice according to the packet instructions. Drain. Heat the oil in a small saucepan over a medium heat. Add the spring onions and red pepper and cook for 1 minute. Add the cooked rice, prawns, peas and soy sauce and cook for 3–4 minutes, stirring constantly. Stir in the beaten egg and cook for 30 seconds. Scatter over the coriander, if using, and serve. Heat the oil in a small saucepan over a medium heat. Add the spring onions and red pepper and cook for 1 minute. Add the cooked rice, prawns, peas and soy sauce and cook for 3–4 minutes, stirring constantly. Stir in the beaten egg and cook for 30 seconds. Scatter over the coriander, if using, and serve. Recipe tips For a 400 kcal version, increase the rice to 55g/2oz uncooked or 145g/5oz cooked. | {
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"title": "Lighter egg fried rice recipe",
"content": "An average of 4.8 out of 5 stars from 8 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/egg_fried_rice_09743_16x9.jpg A takeaway classic made low-calorie. Perfect for reducing cravings and staying full. Each serving provides 310 kcal, 26g protein, 30g carbohydrate (of which 4g sugars), 9g fat (of which 2g saturates), 3g fibre and 2.4g salt. 30g/1oz basmati rice or 75g/2½oz cooked basmati rice1 tsp rapeseed oil 2 spring onions, chopped25g/1oz red pepper, roughly chopped100g/3½oz cooked peeled prawns25g/1oz peas (fresh or frozen)1 tsp soy sauce1 medium free-range egg, beatenchopped fresh coriander (optional) 30g/1oz basmati rice or 75g/2½oz cooked basmati rice 1 tsp rapeseed oil 2 spring onions, chopped 25g/1oz red pepper, roughly chopped 100g/3½oz cooked peeled prawns 25g/1oz peas (fresh or frozen) 1 tsp soy sauce 1 medium free-range egg, beaten chopped fresh coriander (optional) Method Cook the rice according to the packet instructions. Drain. Heat the oil in a small saucepan over a medium heat. Add the spring onions and red pepper and cook for 1 minute. Add the cooked rice, prawns, peas and soy sauce and cook for 3–4 minutes, stirring constantly. Stir in the beaten egg and cook for 30 seconds. Scatter over the coriander, if using, and serve. Cook the rice according to the packet instructions. Drain. Cook the rice according to the packet instructions. Drain. Heat the oil in a small saucepan over a medium heat. Add the spring onions and red pepper and cook for 1 minute. Add the cooked rice, prawns, peas and soy sauce and cook for 3–4 minutes, stirring constantly. Stir in the beaten egg and cook for 30 seconds. Scatter over the coriander, if using, and serve. Heat the oil in a small saucepan over a medium heat. Add the spring onions and red pepper and cook for 1 minute. Add the cooked rice, prawns, peas and soy sauce and cook for 3–4 minutes, stirring constantly. Stir in the beaten egg and cook for 30 seconds. Scatter over the coriander, if using, and serve. Recipe tips For a 400 kcal version, increase the rice to 55g/2oz uncooked or 145g/5oz cooked."
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} | 075e920f7ed9e007e63305cf4605a48afaebe091d55b3632dc698bdf2df178f5 | Pork and apple burgers recipe
An average of 4.4 out of 5 stars from 20 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/pork_and_apple_burger_94249_16x9.jpg This pork burger recipe from Eat Well for Less makes enough for two meals so you can pop half in the freezer for a quick dinner. Try it as meatballs, too. Each burger serving provides 300 kcal, 23g protein, 25g carbohydrates (of which 5g sugars), 12g fat (of which 4g saturates), 2g fibre and 0.5g salt. Each serving provides 378 kcal, 26g protein, 40g carbohydrates (of which 6g sugars), 12.5g fat (of which 4g saturates), 3g fibre and 0.3g salt. 750g/1lb 10oz pork mince75g/3oz fresh breadcrumbs2 tsp finely chopped fresh sage, or 1 tsp dried sage1 dessert apple, coarsely grated2 spring onions, finely chopped1 free-range egg, lightly beatensea salt and freshly ground black pepper 750g/1lb 10oz pork mince 75g/3oz fresh breadcrumbs 2 tsp finely chopped fresh sage, or 1 tsp dried sage 1 dessert apple, coarsely grated 2 spring onions, finely chopped 1 free-range egg, lightly beaten sea salt and freshly ground black pepper 1 tsp olive oil4 burger buns1 head Little Gem lettuce, leaves separated2 tomatoes, thickly sliced½ small red onion, cut into ringsEnglish mustard, to taste 1 tsp olive oil 4 burger buns 1 head Little Gem lettuce, leaves separated 2 tomatoes, thickly sliced ½ small red onion, cut into rings English mustard, to taste 1 tbsp olive oil1 onion, roughly chopped1 x 400g/14oz tin chopped tomatoes300g/10½oz dried spaghettigrated Parmesan, to serve (optional) 1 tbsp olive oil 1 onion, roughly chopped 1 x 400g/14oz tin chopped tomatoes 300g/10½oz dried spaghetti grated Parmesan, to serve (optional) Method Preheat the oven to 190C/170C Fan/Gas 5 and line a baking tray with foil.Place all the meat mixture ingredients, into a bowl with a good pinch of salt and black pepper. Start mixing with a spoon then finish with your hands to get it totally mixed together. Divide the mixture in half and place one half into a bowl or box, cover and place in the fridge until needed – it should be used within 2 days. Divide the rest into 4 and form into burger shaped patties.Heat the olive oil in a frying pan until medium hot, then add the burgers and fry on each side for 45-60 seconds until just browned. Lift out and place onto the lined baking tray. Bake in the preheated oven for 15 minutes until cooked through and hot. Served the burgers in the buns with mustard, lettuce, tomato and onion.To cook meatballs, divide the mixture into 12 even pieces and roll into them into balls.Heat a small frying pan until medium hot, add half the olive oil and the onion and cook for 4-5 minutes until just softened. You can cover the pan with a lid, turn the heat down low and let the onions steam until they’re softened.Meanwhile, heat a large frying pan until hot, add the remaining oil and brown the meatballs on each side until browned all over.Remove the lid from the onion pan, add the tinned tomatoes and when they are simmering, add the browned meatballs. Cook over a gentle heat for 15 minutes until the meatballs are cooked through and the sauce has thickened slightly. Season with salt and black pepper.While the sauce cooks, bring a pan of salted water to the boil. Add the pasta and cook according to packet instructions. Drain the pasta, reserving about 3-4 tablespoons of the cooking water, then add the pasta to the pan of sauce. Add the pasta water if the sauce needs thinning down. Stir well to coat the spaghetti in the sauce then cook for another couple of minutes. Serve immediately with grated Parmesan. Preheat the oven to 190C/170C Fan/Gas 5 and line a baking tray with foil. Preheat the oven to 190C/170C Fan/Gas 5 and line a baking tray with foil. Place all the meat mixture ingredients, into a bowl with a good pinch of salt and black pepper. Start mixing with a spoon then finish with your hands to get it totally mixed together. Place all the meat mixture ingredients, into a bowl with a good pinch of salt and black pepper. Start mixing with a spoon then finish with your hands to get it totally mixed together. Divide the mixture in half and place one half into a bowl or box, cover and place in the fridge until needed – it should be used within 2 days. Divide the rest into 4 and form into burger shaped patties. Divide the mixture in half and place one half into a bowl or box, cover and place in the fridge until needed – it should be used within 2 days. Divide the rest into 4 and form into burger shaped patties. Heat the olive oil in a frying pan until medium hot, then add the burgers and fry on each side for 45-60 seconds until just browned. Lift out and place onto the lined baking tray. Bake in the preheated oven for 15 minutes until cooked through and hot. Heat the olive oil in a frying pan until medium hot, then add the burgers and fry on each side for 45-60 seconds until just browned. Lift out and place onto the lined baking tray. Bake in the preheated oven for 15 minutes until cooked through and hot. Served the burgers in the buns with mustard, lettuce, tomato and onion. Served the burgers in the buns with mustard, lettuce, tomato and onion. To cook meatballs, divide the mixture into 12 even pieces and roll into them into balls. To cook meatballs, divide the mixture into 12 even pieces and roll into them into balls. Heat a small frying pan until medium hot, add half the olive oil and the onion and cook for 4-5 minutes until just softened. You can cover the pan with a lid, turn the heat down low and let the onions steam until they’re softened. Heat a small frying pan until medium hot, add half the olive oil and the onion and cook for 4-5 minutes until just softened. You can cover the pan with a lid, turn the heat down low and let the onions steam until they’re softened. Meanwhile, heat a large frying pan until hot, add the remaining oil and brown the meatballs on each side until browned all over. Meanwhile, heat a large frying pan until hot, add the remaining oil and brown the meatballs on each side until browned all over. Remove the lid from the onion pan, add the tinned tomatoes and when they are simmering, add the browned meatballs. Cook over a gentle heat for 15 minutes until the meatballs are cooked through and the sauce has thickened slightly. Season with salt and black pepper. Remove the lid from the onion pan, add the tinned tomatoes and when they are simmering, add the browned meatballs. Cook over a gentle heat for 15 minutes until the meatballs are cooked through and the sauce has thickened slightly. Season with salt and black pepper. While the sauce cooks, bring a pan of salted water to the boil. Add the pasta and cook according to packet instructions. Drain the pasta, reserving about 3-4 tablespoons of the cooking water, then add the pasta to the pan of sauce. Add the pasta water if the sauce needs thinning down. Stir well to coat the spaghetti in the sauce then cook for another couple of minutes. Serve immediately with grated Parmesan. While the sauce cooks, bring a pan of salted water to the boil. Add the pasta and cook according to packet instructions. Drain the pasta, reserving about 3-4 tablespoons of the cooking water, then add the pasta to the pan of sauce. Add the pasta water if the sauce needs thinning down. Stir well to coat the spaghetti in the sauce then cook for another couple of minutes. Serve immediately with grated Parmesan. | {
"data_info": {
"lang": "en-GB",
"url": "http://www.bbc.co.uk/food/recipes/pork_and_apple_burger_94249",
"type": "HowTo",
"processing_date": "2025-09-05T00:00:00",
"delivery_version": "v1.0",
"title": "Pork and apple burgers recipe",
"content": "An average of 4.4 out of 5 stars from 20 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/pork_and_apple_burger_94249_16x9.jpg This pork burger recipe from Eat Well for Less makes enough for two meals so you can pop half in the freezer for a quick dinner. Try it as meatballs, too. Each burger serving provides 300 kcal, 23g protein, 25g carbohydrates (of which 5g sugars), 12g fat (of which 4g saturates), 2g fibre and 0.5g salt. Each serving provides 378 kcal, 26g protein, 40g carbohydrates (of which 6g sugars), 12.5g fat (of which 4g saturates), 3g fibre and 0.3g salt. 750g/1lb 10oz pork mince75g/3oz fresh breadcrumbs2 tsp finely chopped fresh sage, or 1 tsp dried sage1 dessert apple, coarsely grated2 spring onions, finely chopped1 free-range egg, lightly beatensea salt and freshly ground black pepper 750g/1lb 10oz pork mince 75g/3oz fresh breadcrumbs 2 tsp finely chopped fresh sage, or 1 tsp dried sage 1 dessert apple, coarsely grated 2 spring onions, finely chopped 1 free-range egg, lightly beaten sea salt and freshly ground black pepper 1 tsp olive oil4 burger buns1 head Little Gem lettuce, leaves separated2 tomatoes, thickly sliced½ small red onion, cut into ringsEnglish mustard, to taste 1 tsp olive oil 4 burger buns 1 head Little Gem lettuce, leaves separated 2 tomatoes, thickly sliced ½ small red onion, cut into rings English mustard, to taste 1 tbsp olive oil1 onion, roughly chopped1 x 400g/14oz tin chopped tomatoes300g/10½oz dried spaghettigrated Parmesan, to serve (optional) 1 tbsp olive oil 1 onion, roughly chopped 1 x 400g/14oz tin chopped tomatoes 300g/10½oz dried spaghetti grated Parmesan, to serve (optional) Method Preheat the oven to 190C/170C Fan/Gas 5 and line a baking tray with foil.Place all the meat mixture ingredients, into a bowl with a good pinch of salt and black pepper. Start mixing with a spoon then finish with your hands to get it totally mixed together. Divide the mixture in half and place one half into a bowl or box, cover and place in the fridge until needed – it should be used within 2 days. Divide the rest into 4 and form into burger shaped patties.Heat the olive oil in a frying pan until medium hot, then add the burgers and fry on each side for 45-60 seconds until just browned. Lift out and place onto the lined baking tray. Bake in the preheated oven for 15 minutes until cooked through and hot. Served the burgers in the buns with mustard, lettuce, tomato and onion.To cook meatballs, divide the mixture into 12 even pieces and roll into them into balls.Heat a small frying pan until medium hot, add half the olive oil and the onion and cook for 4-5 minutes until just softened. You can cover the pan with a lid, turn the heat down low and let the onions steam until they’re softened.Meanwhile, heat a large frying pan until hot, add the remaining oil and brown the meatballs on each side until browned all over.Remove the lid from the onion pan, add the tinned tomatoes and when they are simmering, add the browned meatballs. Cook over a gentle heat for 15 minutes until the meatballs are cooked through and the sauce has thickened slightly. Season with salt and black pepper.While the sauce cooks, bring a pan of salted water to the boil. Add the pasta and cook according to packet instructions. Drain the pasta, reserving about 3-4 tablespoons of the cooking water, then add the pasta to the pan of sauce. Add the pasta water if the sauce needs thinning down. Stir well to coat the spaghetti in the sauce then cook for another couple of minutes. Serve immediately with grated Parmesan. Preheat the oven to 190C/170C Fan/Gas 5 and line a baking tray with foil. Preheat the oven to 190C/170C Fan/Gas 5 and line a baking tray with foil. Place all the meat mixture ingredients, into a bowl with a good pinch of salt and black pepper. Start mixing with a spoon then finish with your hands to get it totally mixed together. Place all the meat mixture ingredients, into a bowl with a good pinch of salt and black pepper. Start mixing with a spoon then finish with your hands to get it totally mixed together. Divide the mixture in half and place one half into a bowl or box, cover and place in the fridge until needed – it should be used within 2 days. Divide the rest into 4 and form into burger shaped patties. Divide the mixture in half and place one half into a bowl or box, cover and place in the fridge until needed – it should be used within 2 days. Divide the rest into 4 and form into burger shaped patties. Heat the olive oil in a frying pan until medium hot, then add the burgers and fry on each side for 45-60 seconds until just browned. Lift out and place onto the lined baking tray. Bake in the preheated oven for 15 minutes until cooked through and hot. Heat the olive oil in a frying pan until medium hot, then add the burgers and fry on each side for 45-60 seconds until just browned. Lift out and place onto the lined baking tray. Bake in the preheated oven for 15 minutes until cooked through and hot. Served the burgers in the buns with mustard, lettuce, tomato and onion. Served the burgers in the buns with mustard, lettuce, tomato and onion. To cook meatballs, divide the mixture into 12 even pieces and roll into them into balls. To cook meatballs, divide the mixture into 12 even pieces and roll into them into balls. Heat a small frying pan until medium hot, add half the olive oil and the onion and cook for 4-5 minutes until just softened. You can cover the pan with a lid, turn the heat down low and let the onions steam until they’re softened. Heat a small frying pan until medium hot, add half the olive oil and the onion and cook for 4-5 minutes until just softened. You can cover the pan with a lid, turn the heat down low and let the onions steam until they’re softened. Meanwhile, heat a large frying pan until hot, add the remaining oil and brown the meatballs on each side until browned all over. Meanwhile, heat a large frying pan until hot, add the remaining oil and brown the meatballs on each side until browned all over. Remove the lid from the onion pan, add the tinned tomatoes and when they are simmering, add the browned meatballs. Cook over a gentle heat for 15 minutes until the meatballs are cooked through and the sauce has thickened slightly. Season with salt and black pepper. Remove the lid from the onion pan, add the tinned tomatoes and when they are simmering, add the browned meatballs. Cook over a gentle heat for 15 minutes until the meatballs are cooked through and the sauce has thickened slightly. Season with salt and black pepper. While the sauce cooks, bring a pan of salted water to the boil. Add the pasta and cook according to packet instructions. Drain the pasta, reserving about 3-4 tablespoons of the cooking water, then add the pasta to the pan of sauce. Add the pasta water if the sauce needs thinning down. Stir well to coat the spaghetti in the sauce then cook for another couple of minutes. Serve immediately with grated Parmesan. While the sauce cooks, bring a pan of salted water to the boil. Add the pasta and cook according to packet instructions. Drain the pasta, reserving about 3-4 tablespoons of the cooking water, then add the pasta to the pan of sauce. Add the pasta water if the sauce needs thinning down. Stir well to coat the spaghetti in the sauce then cook for another couple of minutes. Serve immediately with grated Parmesan."
},
"content_info": {
"domain": "Food & Cooking",
"subdomain": "Recipes"
}
} |
{
"$oid": "68badb30eb3bdbfd0cc01e04"
} | d12ea9b13e2b2952001fb1faf5722628886c7a06209e6919b8d955fd95504a8a | Peanut stew recipe
An average of 4.7 out of 5 stars from 28 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_832/recipes/peanut_stew_42525_16x9.jpg This luxurious peanut stew combines chickpeas, spinach, peanut butter and spices to make a warming, comforting vegan dish. Great served with freshly cooked rice, lime wedges, chopped coriander and red chilli. Each serving provides 301 kcal, 10g protein, 36g carbohydrates (of which 10g sugars), 11g fat (of which 2g saturates), 10g fibre and 0.3g salt. 1 tbsp olive oil1 brown onion, finely chopped1 red pepper, seeds removed and roughly chopped2 large garlic cloves, grated½cm/⅕in piece ginger, peeled and grated1 tbsp ground coriander½ tbsp ground cumin3 heaped tbsp smooth peanut butter500ml/18fl oz vegetable stock2 medium sweet potatoes, peeled and cut into bite-size pieces1 x 400g/14oz tin chickpeas, drained80g/3oz spinachsalt and freshly ground black pepper 1 tbsp olive oil 1 brown onion, finely chopped 1 red pepper, seeds removed and roughly chopped 2 large garlic cloves, grated ½cm/⅕in piece ginger, peeled and grated 1 tbsp ground coriander ½ tbsp ground cumin 3 heaped tbsp smooth peanut butter 500ml/18fl oz vegetable stock 2 medium sweet potatoes, peeled and cut into bite-size pieces 1 x 400g/14oz tin chickpeas, drained 80g/3oz spinach salt and freshly ground black pepper Method Heat the olive oil in a large saucepan over a medium heat, then add the onion and pepper, stirring regularly until softened, about 5 minutes.Add the garlic, ginger and spices and stir continuously until aromatic, about 20 seconds.Add the peanut butter and stock, then add the sweet potato and chickpeas. Cook with the lid on for about 25 minutes or until the sweet potato is cooked through.Add the spinach for the last 2 minutes, so it wilts but doesn’t overcook. Season with salt and pepper and serve. Heat the olive oil in a large saucepan over a medium heat, then add the onion and pepper, stirring regularly until softened, about 5 minutes. Heat the olive oil in a large saucepan over a medium heat, then add the onion and pepper, stirring regularly until softened, about 5 minutes. Add the garlic, ginger and spices and stir continuously until aromatic, about 20 seconds. Add the garlic, ginger and spices and stir continuously until aromatic, about 20 seconds. Add the peanut butter and stock, then add the sweet potato and chickpeas. Cook with the lid on for about 25 minutes or until the sweet potato is cooked through. Add the peanut butter and stock, then add the sweet potato and chickpeas. Cook with the lid on for about 25 minutes or until the sweet potato is cooked through. Add the spinach for the last 2 minutes, so it wilts but doesn’t overcook. Season with salt and pepper and serve. Add the spinach for the last 2 minutes, so it wilts but doesn’t overcook. Season with salt and pepper and serve. | {
"data_info": {
"lang": "en-GB",
"url": "http://www.bbc.co.uk/food/recipes/peanut_stew_42525",
"type": "HowTo",
"processing_date": "2025-09-05T00:00:00",
"delivery_version": "v1.0",
"title": "Peanut stew recipe",
"content": "An average of 4.7 out of 5 stars from 28 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_832/recipes/peanut_stew_42525_16x9.jpg This luxurious peanut stew combines chickpeas, spinach, peanut butter and spices to make a warming, comforting vegan dish. Great served with freshly cooked rice, lime wedges, chopped coriander and red chilli. Each serving provides 301 kcal, 10g protein, 36g carbohydrates (of which 10g sugars), 11g fat (of which 2g saturates), 10g fibre and 0.3g salt. 1 tbsp olive oil1 brown onion, finely chopped1 red pepper, seeds removed and roughly chopped2 large garlic cloves, grated½cm/⅕in piece ginger, peeled and grated1 tbsp ground coriander½ tbsp ground cumin3 heaped tbsp smooth peanut butter500ml/18fl oz vegetable stock2 medium sweet potatoes, peeled and cut into bite-size pieces1 x 400g/14oz tin chickpeas, drained80g/3oz spinachsalt and freshly ground black pepper 1 tbsp olive oil 1 brown onion, finely chopped 1 red pepper, seeds removed and roughly chopped 2 large garlic cloves, grated ½cm/⅕in piece ginger, peeled and grated 1 tbsp ground coriander ½ tbsp ground cumin 3 heaped tbsp smooth peanut butter 500ml/18fl oz vegetable stock 2 medium sweet potatoes, peeled and cut into bite-size pieces 1 x 400g/14oz tin chickpeas, drained 80g/3oz spinach salt and freshly ground black pepper Method Heat the olive oil in a large saucepan over a medium heat, then add the onion and pepper, stirring regularly until softened, about 5 minutes.Add the garlic, ginger and spices and stir continuously until aromatic, about 20 seconds.Add the peanut butter and stock, then add the sweet potato and chickpeas. Cook with the lid on for about 25 minutes or until the sweet potato is cooked through.Add the spinach for the last 2 minutes, so it wilts but doesn’t overcook. Season with salt and pepper and serve. Heat the olive oil in a large saucepan over a medium heat, then add the onion and pepper, stirring regularly until softened, about 5 minutes. Heat the olive oil in a large saucepan over a medium heat, then add the onion and pepper, stirring regularly until softened, about 5 minutes. Add the garlic, ginger and spices and stir continuously until aromatic, about 20 seconds. Add the garlic, ginger and spices and stir continuously until aromatic, about 20 seconds. Add the peanut butter and stock, then add the sweet potato and chickpeas. Cook with the lid on for about 25 minutes or until the sweet potato is cooked through. Add the peanut butter and stock, then add the sweet potato and chickpeas. Cook with the lid on for about 25 minutes or until the sweet potato is cooked through. Add the spinach for the last 2 minutes, so it wilts but doesn’t overcook. Season with salt and pepper and serve. Add the spinach for the last 2 minutes, so it wilts but doesn’t overcook. Season with salt and pepper and serve."
},
"content_info": {
"domain": "Food & Cooking",
"subdomain": "Recipes"
}
} |
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