I have been observing and teaching many young girls and boys about mastering the art of preparing meals. This starts from the time you do your preparations for ingredients that you are going to use and marinating of the beef, fish or chicken. Once the preparation is done right, the meal will always taste good.

chickpea curry with rice

Calories per serving;

505kcals

Prep time: 5 minutes

Cooking time: 25 minutes

YOU JUST ADD – coriander to garnish (optional)

Kit for one includes:

• 55g basmati rice
  
  
• 1 small tin of chickpeas in water
  
  
• 1 sweet potato
  
  
• 1 small red pepper
• 1 spring onion
• Fresh garlic
• 1 sachet of chilli flakes, garam masala, turmeric, ground ginger, fennel seeds, mixed spice, vegetable bouillon*
• Rapeseed oil

The kit contains the Allergens: None of the 14 Allergens.

Instructions:

Remember to wash your hands and vegetables before you prepare them.

1. Remove the root from the spring onion and slice.  De-seed and dice the red pepper and peel and dice the sweet potato, then peel and finely dice the garlic.
2. Heat a non-stick frying pan over medium heat, add the rapeseed oil and fry the chopped spring onion, red pepper, diced sweet potato and garlic for 3-5 minutes. Stir in the contents of the spice sachet and 120ml of water and reduce the heat slightly.
3. Bring a pan of water to the boil, add the rice and cook for 12-15 minute 
4. Whilst the rice is cooking drain the chickpeas and add these to the curry mix. Stir to combine, adding a little more water if required, then cook until the potato is tender, and the liquid has been absorbed
5. Drain the rice and transfer to a warmed serving plate and top with the curry sauce.  Sprinkle over the coriander if using and serve straight away.

Sticky kebabs with stir-fried veggie rice

Calories per serving;

when using chicken 541 kcals

when using meat-free chunks 488 kcals

Prep time: 15 minutes

Cooking time: 25 minutes

YOU JUST ADD 160g raw chicken per person or 160g meat-free chunks – for Allergens please check the packaging information at time of purchase as this will vary by manufacturer

Kit for one includes:

• 55g basmati rice
  
  
• Red onion
  
  
• Green pepper
• Carrot
• Honey
• Soy sauce (Soy, Wheat)
• Fresh ginger
  
  
• Sesame oil (Sesame – may contain other allergens)
• Sesame seeds
  
  
• 1 lime
  
  
• Rapeseed oil
• 3 wooden skewers

The kit contains the Allergens: Sesame, Soy, Wheat.

Instructions:

Remember to wash your hands and vegetables before you prepare them.

1. In a large bowl mix together the honey, soy sauce, sesame oil and fresh ginger. Cut the lime in half and squeeze the juice of one half into the bowl with the other ingredients and mix to combine.  Cut the remaining lime half into two equal pieces and set aside for serving.
2. If using chicken dice the meat into 1cm pieces.
3. Add the chicken or meat-free chunks to the marinade, stir to ensure the chunks are evenly coated and set aside for 15 minutes.
4. Whilst the protein is marinating, peel and chop the carrot into matchstick size pieces. Peel the onion and thinly slice and de-seed and dice the pepper into small pieces.
5. Pre-heat the oven to 170C (fan)190C, 375F, Gas Mark 5.  Line a baking tray with baking parchment or foil
6. Thread the chicken chunks equally between the skewers and lay them on the baking tray.  Place in the oven for 20 minutes, turning over after the first 8 minutes and baste with any remaining marinade.
7. Once the kebabs have been turned bring a saucepan of water to the boil and add the rice and cook for 10-12 minutes, then drain and set aside.
8. Heat a frying pan and add the rapeseed oil then add the onion, pepper and carrot and stir-fry on a high for 2-3 mins.  Reduce the heat to low then and the rice and stir to combine and cook for a further minute.
9. Transfer the stir-fried veggie rice to a warmed serving plate.  Remove the kebabs from the oven and sprinkle over the sesame seeds and place on top of the rice mix .  Squeeze the lime over the kebabs just before eating.