Jamie Oliver's done his homework and looked at the top ingredients we buy week in, week out. We're talking about those meal staples we all pick up on autopilot - chicken breasts, salmon fillets, mince, eggs, potatoes, broccoli, to name but a few. We're all busy, but that shouldn't stop us from having a tasty, nutritious meal after a long day at work or looking after the kids. So, rather than trying to change what we buy, Jamie wants to give everyone brand new inspiration for their favourite ingredients.
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- 7 Ways by Jamie Oliver is published by Penguin Random House (c) Jamie Oliver Enterprises Limited (2020 7 Ways). Photography: Levon Biss.
Sunshine egg salad with dukkah and sweet pepper grains, wilted spinach and pomegranate
Ingredients
2 tablespoons dukkah
1 x 250g packet of mixed cooked grains
1/2 x 460g jar of roasted red peppers
200g baby spinach
4 large free-range eggs
1/2 a pomegranate
2 heaped tablespoons natural yoghurt
Method
Put a large pan of salted water on to simmer for your eggs. Toast most of the dukkah in a large non-stick frying pan on a medium heat for 2 minutes, then tip in the grains. Drain, finely chop and add the peppers. Cook and stir for 5 minutes, season to perfection, then divide between your plates. Return the pan to the heat and quickly wilt the spinach. Season to perfection and divide over the grains.
Meanwhile, crack each egg into the simmering water in one fluid movement and poach for 3 minutes, or until cooked to your liking. Squeeze a little pomegranate juice into a bowl and ripple through the yoghurt, then bash the pomegranate half with the back of a spoon so the remaining seeds tumble out. Drain the eggs on kitchen paper, then place on top of the spinach. Spoon over the pomegranate yoghurt, then sprinkle with the remaining dukkah and the pomegranate seeds.
Serves 2.
Total time: 15 minutes
Energy 436kcal Fat 18.9g Sat Fat 4.5g Protein 23.5g Carbs 40.2g Sugars 8.4g Salt 0.5g Fibre 8.3g
My easy peri peri chicken with garlic, smoked paprika, harissa, mint and chunky potato wedges
Ingredients
2 onions
10 fresh mixed-colour chillies
1 bulb of garlic
2 tablespoons rose harissa
1 heaped teaspoon smoked paprika
red wine vinegar
olive oil
1 x 1.5kg free-range whole chicken
1.2kg potatoes
4 sprigs of mint
Method
Preheat the oven to 180C. Peel and quarter the onions and place in a large roasting tray. Prick and add the whole chillies. Halve the unpeeled garlic bulb across the middle and add to the tray with the harissa, paprika, a pinch of sea salt and black pepper, 2 tablespoons of red wine vinegar and 1 tablespoon of olive oil.
Use a large sharp knife to carefully cut down the back of the chicken, so you can open it out flat. Add to the tray and toss well, rubbing all that flavour into the bird. Place the chicken, breast side up, directly on the top bars of the oven with the tray of onions beneath it.
Roast for 1 hour, or until the chicken is golden and cooked through. Scrub the potatoes, chop lengthways into chunky wedges, toss with 1 tablespoon of oil and a pinch of seasoning, then arrange in a single layer on your largest roasting tray and place in the oven below the onions.
After 30 minutes, remove the onion tray from the oven, basting the chicken with any juices from the tray. Shake the wedges and move up to sit under the chicken for the remaining 30 minutes. For the sauce, halve and deseed the chillies, squeeze half the soft garlic flesh out of the skins, then blitz both in a blender with the onions and all the tasty juices from the tray, half the mint leaves and 1 tablespoon of red wine vinegar until smooth, adding a good splash of water, if needed, then season to perfection. Serve the chicken with the wedges and peri peri sauce, scattered with the rest of the mint leaves and roasted garlic.
Serves 6.
Total time: 1 hour 30 minutes
Energy 501kcal Fat 20.9g Sat Fat 4.9g Protein 38.4g Carbs 42.2g Sugars 6.4g Salt 0.8g Fibre 4.3g
Quickest white fish tagine with sweet cherry tomatoes, harissa, asparagus and fluffy couscous
Ingredients
150g couscous
4 cloves of garlic
olive oil
250g ripe mixed-colour cherry tomatoes
250g asparagus
2 heaped teaspoons rose harissa
2 x 150g white fish fillets, skin off, pin-boned, from sustainable sources
1 lemon
2 tablespoons natural yoghurt
Method
Place the couscous in a bowl, add a pinch of sea salt and black pepper, then just cover with boiling kettle water, and cover. Peel and slice the garlic, then place in a shallow casserole pan on a medium-high heat with 1 tablespoon of olive oil, stirring while you halve the cherry tomatoes, adding them to the pan as you go. Snap the woody ends off the asparagus, roughly chop the spears and stir into the pan, then season with salt and pepper. Rub most of the harissa over the fish, sit it on top of the veg, finely grate over the lemon zest and squeeze over half the juice. Add 150ml of water, cover, and cook for 5 minutes, or until the fish is just cooked through.
Fluff up the couscous. Ripple the remaining harissa through the yoghurt, then spoon it over the fish and couscous. Serve with lemon wedges, for squeezing over.
Serves 2.
Total time: 15 minutes
Energy 560kcal Fat 13.4g Sat Fat 2.2g Protein 43.5g Carbs 70.2g Sugars 10.9g Salt 1.5g Fibre 4.9g
Karen Hardy
Email: karen.hardy@canberratimes.com.au
Email: karen.hardy@canberratimes.com.au
