Eat like a Wasp

Eat like a Wasp

Eat like a Wasp

Sausage, black pudding and potato hash (Serves 4)

INGREDIENTS

  • 4 pork sausages, cooked and sliced 1/2 niche thickness

  • 4 flat mushrooms, sliced

  • 4eggs

  • 400g new potatoes, quartered

  • 200g black pudding

  • 2tbsp oil

Method

1. Cook the potatoes in salted boiling water for 10 minutes or until tender, then drain and leave on the side.

2. Heat some oil in a non-stick frying pan, add the potatoes, mushroom and cooked sausages till golden brown.

3. Roughly chop the black pudding and add to the pan, stir continuously and cook for 4-5 minutes until the mixture is piping hot and crispy.

4. Serve with a sunny-side-up fried egg and a crusty roll

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Shredded Venison (Serves 8)

INGREDIENTS

• 2kg venison shoulder, boneless

• Water

Marinade

• 100ml ketchup
• 2tbsp honey
• 1tbsp English mustard
• 1tbsp dark soy sauce
• 1tsp pepper
• 1tsp Worcestershire sauce • 2tsp garlic granule 
• 1/2 tsp ground nutmeg
• 2tsp ground cumin

 

Method

1. Combine all marinade ingredients in mixing bowl and mix well.

2. Pour over venison, rub all around the joint cover and leave in fridge for 24 hours.

3. Turn slow cooker on low setting, transfer meat
to slow cooker and add water to cover a third of meat. Lid on and cook for 8-10 hours, turning once halfway.

4. Turn off the slow cooker and let the meat rest for a few minutes, shred using a fork.

5. Serve on warm wholemeal tortilla, boiled rice, or bap.

 

Nutrition

Per portion

KCal 318

Protein 61g

Carbohydrates 4g

Fats 3.6g

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BRAISED STEAK WITH ROSEMARY AND CRANBERRY SAUCE (Serves 4)

INGREDIENTS

  • 1kg braising steak
  • 3 onions, chopped
  • 300ml red wine
  • 500ml stock
  • 2 tbsp oil
  • 2 tbsp plain flour
  • 3 tbsp cranberry sauce
  • 2 sprigs of rosemary
  • Salt and pepper

Method

1. Cut the meat into large chunks. In a bowl add flour with some salt and pepper then add the beef. Mix well to coat the pieces.

2. Heat 2tbsp oil in a large braising pan. Add the beef and fry on all sides until evenly browned. Remove on a plate.

3. Add the onions and fry for 5 minutes until lightly brown. Return the beef to pan, add the wine and stock. Bring to the boil. Sprinkle with salt and pepper.

4. Reduce the heat, cover tightly with a lid and simmer for 2 hours until the beef is tender. Stir in the cranberry sauce, taste and add more seasoning if needed. Simmer for a further 5 minutes and serve with mash or rice.

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BAKED CAJUN SALMON (Serves 2)

INGREDIENTS

  • 1 lime, juice
  • 1/4 tsp chilli powder
  • 1/2 tsp ground cumin
  • 1/2 tsp smoked paprika
  • 1/2 tsp ground coriander
  • 1 pinch of soft brown sugar
  • 1 tbsp sunflower oil

Method

1. In a bowl, mix all the ingredients for the marinade. Once mixed add the salmon fillets and leave to marinate for 10 minutes.

2. Heat the oven to 220c. Grease a baking tray, place the salmon on the tray. Bake in the oven for seven minutes, until the salmon is cooked through. Take it out and let it rest for one minute.

3. Serve with rice or green leaf and herb salad.

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CURRIED BEEF (Serves 4-5)

INGREDIENTS

  • 1 kg beef chuck, diced

  • 3 tbsp oil

  • 1 onion, chopped

  • 4 garlic cloves, chopped

  • 3cm ginger, grated

  • 4 cardamom pods

  • 1 cinnamon stick

  • 1 tbsp ground coriander

  • 1 tbsp ground cumin

  • 1/2 tsp ground turmeric

  • 1 tsp chilli powder

  • 400ml coconut milk

  • 1 tbsp tomato puree

  • small bunch coriander, chopped

 

Method

1. Heat a slow cooker on high.

2. Heat a heavy bottom pan then add oil and fry the beef in batches until it is browned all over then tip into the slow cooker. Put the remaining oil in the frying pan and fry the onion over a low heat until it starts to soften. Add garlic, tomato puree and ginger. Fry for 1 minute.

3. Add all the spices and fry for a minute, being careful to not burn them. Add the coconut milk and bring to a simmer. Tip everything into the slow cooker.

4. Cook for 4 hours on high. Stir in the coriander and serve with rice.

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Thai Green Chicken Curry (Serves 4)

INGREDIENTS

  • 1 medium onion, sliced

  • 1 lemongrass,

  • 4 chicken breast

  • 1tbsp oil

  • 4tbsp thai green paste

  • 1tsp honey

  • 400ml coconut milk

  • 3 kafir lime leaf (frozen)

  • handful coriander

Method

1. Heat oil in sauce pan, add onion and lemongrass, fry for couple of minutes until onion is soft.

2. Stir curry paste and fry for a minute.

3. Add chicken and cook for 10 minutes.

4. Add lime leaf, fish sauce, honey and coconut milk, bring to boil then simmer for 15 minutes until chicken is cooked.

5. Remove lemon grass and add coriander and serve with basmati rice.

LAMB KOFTA CURRY

INGREDIENTS

For Meatballs:

  • 400g lamb mince
  • 4 table spoons of
    desiccated coconut
  • 2 green chillies
  • 2cm of ginger
  • 3 garlic cloves
  • 1 table spoon of fennel
    seeds

For sauce:

  • 1 medium onion (chopped)
  • 2cm of ginger (grated)
  • 1 table spoon of garam
    masala
  • Half a table spoon of
    turmeric
  • Half a table spoon of
    curry powder
  • 400g of tinned
    chopped tomatoes
  • 1 red pepper (cubed)
  • 1 tablespoon of
    yoghurt

Method

1. Toast the fennel seeds on a low heat.

2. Make a paste of garlic, ginger and chilli namini processor or pestle and mortar.

3. In a large bowl, add the above mix, fennel seeds, coconut and lamb mince.

4. Mix well and season with salt and pepper.

5. Make 15-20 balls.

6. Fry the onions in a heavy bottom pan for two minutes. Then add the ginger, garam masala, turmeric, curry powder and add 50ml of water. Cook for two minutes.

7. Stir in one tin of chopped tomatoes and simmer for five minutes.

8. Add meatballs and peppers and simmer for 15 minutes with the lid on.

9. Stir in some yoghurt and serve with rice.

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