Tray bake ‘fry up’

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The term ‘fry up’ conjures all sorts of images of greasy spoon cafes offering calorie laden breakfasts with tea so strong that you can stand a spoon upright in it but this is a completely different take on this. Rather than a meat heavy breakfast this makes the best of two of my favourite things which are both in season in the UK at the moment- Jersey Royal potatoes and asparagus. Each year I eat the best part of a family’s asparagus quota to myself and I hope this year will be no exception. My tray bake ‘fry up’ is much lighter and healthier than the usual fry up but it is perfect not only as a breakfast but also as a brunch or even a midweek dinner. It’s speedy but also is low on washing up which is always a bonus in my mind!

Ingredients- serves 2-3
Glug of vegetable oil
Jersey Royals- as many as you want depending on hunger!
1 red or white onion
1-2 garlic cloves
4-6 rashers of streaky bacon
Bag of baby spinach
200g asparagus spears
Cherry tomatoes on the vine
4-6 Portobellini or Portobello mushrooms
1 tsp chilli flakes
2-3 eggs

1. Start by preheating the oven to 200c/ 180fan and bringing a medium pan of water to the boil. Take the tray that you will be making the majority of the meal in, add a splash of oil and heat on the hob over a medium heat. Meanwhile simmer the potatoes until just tender; drain well. Take a separate tray, add another small glug of oil and toss the potatoes in it. Season with salt and pepper and roast until golden whilst you crack on with the rest.

2. When the oil is warm, add the onions and garlic and fry until softening. Shred the spinach and add to the tray; stir until combined with the onion and garlic and continue to cook over a lower heat until wilted. Remove from the hob whilst you assemble the rest.

3. When the potatoes are golden, use a slotted spoon to remove from the tray and use the back of a fork to lightly crush them. Add the asparagus, tomatoes, mushrooms and potatoes to the pan. Sprinkle with chilli flakes and season well. Brush the vegetables with a light coating of oil so they don’t catch in the oven and bake until just tender. Make a couple of hollows in between the vegetables and crack an egg into each; return the tray to the oven and cook until the eggs are set.

4. While that is in the oven, fry the streaky bacon in a dry pan or even wipe out the tray that you used to roast the potatoes and use this on the hob to minimise washing up further! Streaky bacon has a high fat content so you won’t need any extra oil. Fry until golden and remove from the pan. Towards the very end of cooking you have a bacon related decision to make… You can either serve the bacon on the top of the tray bake in whole rashers or you can do as I did and crumble a couple over the top whilst keeping a couple whole so it’s up to you. Serve immediately.

Tray bake ‘fry up’- just as delicious but minus the calories!

 

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Sweet and sour pork

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Sweet and sour pork is one of the mainstays of most Chinese takeaways and restaurants and is known and loved throughout the land. There’s only one snag though- it’s rich often cloying batter so I decided to give the dish a revamp and lose the batter but not compromise on flavour. If you know me, I am not a huge fan of fruit in savoury dishes, but the pineapple in this dish is a must as it balances the flavours and is deliciously tender. If you prefer, you can substitute pork with chicken.

Ingredients- serves 3-4
For the sauce
3 tbsp. ketchup
2 tsp plum sauce
4 tsp rice wine vinegar
1/2 tsp lea and perrins
2 tsp oyster sauce
2 garlic cloves- crushed
1 inch piece of fresh ginger- peeled and grated
1 tsp sugar
2 tsp corn starch in 4 tbsp. water

For the rest
Groundnut or vegetable oil
1/2 fresh pineapple- peeled, cored and chopped
1 red and 1 green bell pepper- chopped
350-400g pork tenderloin tossed in 2 tbsp seasoned corn flour- chopped

1. Kick off proceedings by combining all the sauce ingredients in a small pan and heat over a low heat until starting to thicken; remove from the heat whilst you start the pork.

2. Take a pan that you can shallow fry in and add enough oil; heat to medium- high. In a couple of batches, fry the cornflour flour tossed pork until golden. Remove from the pan using a slotted spoon, blot onto kitchen roll to remove excess oil and set aside.

3. In a wok, add a glug of oil and fry the pineapple and peppers until softening and until the pineapple is picking up a little colour. Pop the pork in the wok and cook for a further couple of minutes before adding the reduced sauce. Continue to cook until well combined and the sauce is coating each piece of pork. Serve immediately with rice or noodles and dive in!

Sweet and sour pork- not a scrap of batter in sight!

Cauliflower cheese

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In the modern world, we are constantly bombarded with messages of healthy eating, clean eating (no phrase annoys me more!) and food fads but sometimes we all need proper comfort food. It’s a time to forget calorie counting once in a while and eat what makes you happy and cauliflower cheese is definitely one of those meals! Cauliflower cheese needs no introduction as it is exactly what it says it is- no pretention! It can be the main event or a side dish for a whole host of dishes. It also allows you to play around with a mixture of cheeses to make it as savoury as you want and cheese sauce is also a perfect way to use up any odds and ends of cheese that may be lurking in your fridge. In this recipe, I have given you the basic cheese sauce recipe that I use but feel free to add blue cheese if you like as cauliflower can stand up to the sharpness of it. Fried off cubes of pancetta are also a welcome addition!

Ingredients- serves 3-4
1 cauliflower
45g plain flour
45g unsalted butter
250ml double cream
300ml milk
50g cheddar
50g parmesan

1. Kick off by preparing the cauliflower. Clean it and cut into large florets. Bring a large pan of salted water to a boil and boil until the stems are just tender- it will continue to cook when it is baked so it needs a bit of texture still at this stage. Drain well and set aside while you make the sauce.

2. For the cheese sauce, use a pan and heat over a medium heat. Melt together the butter and flour to form a roux. Gradually add in the milk and cream; making sure you keep stirring to ensure that no lumps form. If any lumps start creeping in then remove the pan from the heat and whisk it like your life depends on it before returning to the heat. Continue to stir and simmer until the sauce thickens. Remove from the heat and add in the parmesan and season to taste.

3. Choose an ovenproof roasting dish that will fit the cauliflower in a single layer. Arrange the florets and pour over the cheese sauce. Top with grated cheddar and a little extra parmesan if you like. Bake at 200c/ 180 fan for around 30 minutes or until golden and bubbling. Serve immediately.

Cauliflower cheese- like a cheesy hug for soul!