Tesco 01 2024

FREE | JANUARY 2024
Jamie Oliver’s
Crispy veggie
+
mince &
mushroom
bowl p84
BETTER
BASKETS
SHOP SMART,
EAT BETTER
& LOVE YOUR
LEFTOVERS
Spee dy, s
imp
le a
nd
l ic
de
iou
s
DISH UP, DIG IN

Meat-free wonders & bowls of sunshine to
t brighten up January
Mobile
coverage,
spread
thick
k
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THE TEAM I’m in awe of the fantastic effect food
EDITORIAL Content director (print) can have on our mood. Just a basic
Lauren Rose-Smith Senior food editor
Elli Donajgrodzki Acting senior food editor tomato soup (you know the one I
Bryony Bowie Acting deputy food editor
Angela Romeo Chief sub editor mean) with bread and lots of butter
Jenny Wackett Deputy chief sub editor
Tessa Jones Sub editor Julie Stevens has the power to make a blue day
Senior writer Jess Herbert
ART Art director Nina Brennan Acting art
that bit better, while a meal with loved
director Jo Clark Homes art director
Melanie Robinson-White Senior art editor
ones can be as nurturing as a hug:
Lauren Rose-Smith,
Alex Whitfield Art editor Sarah Prescott Content director (print) you’ve said so yourself (p70). This
Designer Aasawari Bapat Kale
CREATIVE SOLUTIONS Senior commercial January, we’re about putting joy into our
content editor Victoria Boland
CONTENT AND PUBLISHING CONTRIBUTORS food so you feel good when you cook and
Group managing editor Kate Best
Senior account director Tracy Saville JAMIE great when you eat. If you’re in need of
Senior account manager Lucy May
Senior account manager Renée Lo ROBINSON a pick-me-up, make the Chicken noodle
Account executive Sheriff Jinadu Tesco executive bowl, p35. Or the Potato burger, p36,
PRODUCTION Production director chef, product
Vanessa Salter Production manager development, p10 is a good, cheap meal for a cold Monday
PHOTOGRAPHY TONY BRISCOE FOOD STYLING LUCY O’REILLY PROP STYLING JENNY IGGLEDEN PORTRAIT DAN JONES HAIR AND MAKEUP OLIVIA FERRER
Deborah Homden
WITH THANKS TO Liz Honour, night. Are you in hibernation mode?
Rachel Linstead, Gregor McMaster
CEDAR COMMUNICATIONS
JAMIE The gorgeous Fox & Ivy bedding, p88,
CEO Clare Broadbent Global transformation OLIVER is a real treat. Happy New Year.
and development director Christina da Silva Good food
Group business director Kate McLeod
ambassador
Group content director Rachael Ashley
Group creative director Aileen O’Donnell
for Tesco, p80
Financial director Jane Moffett
TESCO
Head of content, social, influencers & KATERYNA
consumer PR Daniel Porter KHARANFIL
Publishing, partnerships and content
manager Gabriella Fenwick Content and Tesco magazine
social media manager Alexandra Plant reader, p72
Content assistant Lulu Turner
DUNNHUMBY LTD
Senior campaign manager Sandy Bruce
Campaign manager Haris Khan DR SHIREEN
Advertising sales manager Tom Glenister
For all advertising enquiries, contact
EMAD
tom.glenister@dunnhumby.com GP specialising
in women’s
health, p94
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…Pesto! It’s perfect with
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3
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CALLING ALL
TESCO MAG SUPERFANS!
WE WANT TO HEAR FROM YOU!
It’s Tesco magazine’s 20th birthday soon and
we’d love to hear from our loyal readers. What
do you love about the magazine? Do you have a
favourite recipe, or is there a feature you really
enjoyed? Maybe you have old issues stacked up
at home? We’d also love to see your creations.
Email us at tesco.mag@cedarcom.co.uk for your
chance to be featured in an upcoming edition.
CONTENTS
EVERYDAY
17 Cook once, eat twice
21 5 for £25
35 Banish January blues
43 Enjoy a faster fiesta!
53 Drinks inspiration
80 Jamie Oliver
WEEKEND
29 Field to fork
70 Feel-good food
98 Treat of the week
KNOW-HOW
44 Smarter shopping
56 Skills: Use your freezer 33
69 New Year budgeting tips
STICKY SOY & GINGER TOFU WITH CHARRED BROCCOLI
74 Too good to waste
SHOPPING WHY NOT TRY… GOING MORE MEAT-FREE

10 What’s in store Discover the joy of SPICY POTATO BURGERS
51 3 ways with a plant-based eating
Go Cook pan with these ideas
88 Hotel chic
UPSIDE-DOWN TOMATO TART
HEALTH & WELLBEING
67 Tesco Stronger Starts
86 Fitness equipment
& clothing
90 In the know: Your
guide to carbohydrates
94 Spotlight on: Handling
the menopause
23 36
GUJARATI-STYLE CABBAGE & POTATO CURRY
COVER RECIPE
Crispy veggie mince & mushroom bowl, p84
RECIPE Jamie Oliver
PHOTOGRAPHY Kris Kirkham
FOOD STYLING Maddie Rix 77
PROP STYLING Morag Farquhar
8
CONTENTS & RECIPES
RECIPE INDEX Please always check labels carefully to

ensure ingredients meet your dietary
requirements, especially if you have an
allergy. Our symbols are based on the
ingredients listed on the packaging
only. Please always check for allergen
LENTIL CHILLI PIE SMALL PLATES & SIDES information such as ‘may contain’
Air-fryer sesame prawn toast 39 messages. Ingredients are subject to
25 change after going to press.
Pelmeni (savoury dumplings) 72
Vegetarian (free from meat and fish)
MEAT & FISH Vegan (free from animal-derived
products)
Beef burrito bowl 57 Dairy free (free from milk-derived
Cheat’s creamy chicken & products)
Gluten free
spinach curry 18 Can be frozen for up to 3 months.
Chicken & broccoli risotto 32 Wrap appropriately. Defrost and
Chicken & mushroom Florentine 62 heat thoroughly before eating.
Never refreeze food that has
Chicken curry noodle bowls 36 already been frozen.
VEGETARIAN & VEGAN Ingredients used are from Tesco’s core

range, unless otherwise stated. We use
EASY NOJITO Beetroot fritters 26 medium free-range eggs, semi-skimmed
Carrot pilaf 30 milk, unsalted butter and unwaxed
55 Cheat’s veggie quiche 76 fruit. Ingredients marked ‘optional’ are
not included in the cost per serve,
Crispy courgettes with creamy reference intakes or dietary symbols.
pesto beans 24 Tesco magazine is not responsible for
any recipes included on advertisements.
Crispy veggie mince & mushroom
bowl 84 Reference intakes are printed below
Curried cauliflower cheese recipes. For more information, visit
realfood.tesco.com/curatedlist/what-is-
soup 81 healthy.html. Our recipes should be
Garden soup 71 eaten as part of a balanced diet and
healthy lifestyle. All nutritional information
Giant Yorkshire pud with garlic
is checked by a qualified nutritionist. We
mushrooms 24 regret that we are unable to respond to
Gujarati-style cabbage & potato individual nutritional queries.
curry 77 Prices and availability are subject to
VEGGIE SPICED RICE
Lentil chilli pie with sweet potato change. Due to ongoing uncertainty,
83 topping 25 prices and availability may be more
susceptible to change than usual. Cost
Roasted winter veg per serve is based on the online cost
panzanella 92 of ingredients (excluding anything
unused) at the time of going to press
Spiced roasted veg mac &
and is subject to change.
cheese 18
Spicy potato burgers Alcohol For more information about
responsible drinking, visit
(vada pav) 36
Sticky soy & ginger tofu
with charred broccoli 33
Turkish eggs on toast
We all want to feel better
39
Upside-down tomato tart 23
about our lifestyles, the food
Veggie spiced rice
we buy, meals we make and
83
CHEAT’S RHUBARB CRUMBLE packaging we use. So Tesco
SWEET TREATS & DRINKS has created Better Baskets,
98
Blueberry & banana
with value at its heart, as an
baked oats 78
easy way to fill your basket
Carrot cake flapjacks 31
with better choices every
Cheat’s rhubarb crumble 98
time you shop. Look out for
Easy Nojito 55
the logo to help you make
Espresso Tonic 55
better choices with Tesco.
9
What’s in store Happy 2024! These new winter warmers will
help you make the choices you love
BOWLED OVER
Up your veg quota with a
JAMIE ROBINSON hearty, colourful bowl of soup.
Tesco’s executive
chef, product These ones are sure to brighten
development up midweek lunchtimes.
‘A new year marks a

fresh start for some,
and we’ve got plenty
of exciting new things
in store to try. Pop
Chunky
unky Minestrone
Miinestro
Plant Chef products in Soup 600g, £1.75
your basket to cut (29p/100g)
down on meat, or if
you’re looking to
reduce your alcohol
intake, our low-alcohol
bottles have you
covered. Whatever
your resolutions,
you’ll find what you
need to help you stay
on track – plus a few
treats alongside.’
Tea break treat

Cold nights call for
warm cookies.
Ready To Bake Milk
Chocolate Chip
Cookie Dough 300g,
C
£2.15 (72p/100g),
£
cooks in just
c
10 minutes. Pop
Carrot
Carr
rot &
the oven on!
th
Coriander
Soup 600g,
£1.75
(29p/100g)
10
SHOPPING
Less iis more

If you’re looking to cut back
on alcohol, seek out
Low Alcohol Cabernet
Tempranillo and Low Alcohol
Sauvignon Blanc, £3.25* each.
Roll
with it
Toast Butter Brioche MEAT
MEAT-FREE
Rolls 8-pack, £1.40
(18p each), for speedy
MONDAY
breakfasts, or stuff with Make it easier with Plant
ham and cheese and Chef No-Beef Meatballs
pack into lunchboxes. 380g, £2 (53p/100g), and
Free From Spaghetti 500g,
75p (15p/100g).
Have you tried?

This dairy-free all-rounder is
great with jackets: Plant Chef
Coconut Oil Alternative To Mature
Cheddar 200g, £2.20 (£1.10/100g).
*
Price excludes Scotland and Wales 11
e l i c i o u s v e gan
D m i e s fo r
um K id s
G
Now available in Kids range as well as Adults

In store this year, Hair Skin & Nails
and Apple Cider Vinegar
chewyvites.com
Available in larger stores Available at

SHOPPING
Available in selected stores. Clubcard/app required

STIR IT UP
When you want something fast,
veg-packed and affordable, try this
*
Egg Noodles
300g, £1.25
(42p/100g)
Sweet Chilli
Stir Fry Sauce
180g, £1.25
(69p/100g)
Vegetable
Stir Fry
320g, £1.50
(47p/100g)
How to cook… If you’re aiming to improve your

meals while keeping costs down
TOFU this year, then Better Baskets at
A block of Tesco can lend a hand. Try the
Plant Chef Stir Fry Meal Deal, which includes
Organic one noodle pack, one stir-fry veg
Firm Tofu pack, plus one sauce – all for just
300g**, £1.85 5 £3 with your Clubcard*. It’s great
(62p/100g), is Great start value and 1 of your 5-a-day too.
so versatile. Gluten-avoiders needn’t Look out for the Better Baskets
logo when you shop in store.
Drained weight
Chop into chunks and fry with miss out on tasty breakfast
spices for a scrambled egg cereals thanks to Free From
substitute. Or head to p33 Bran Flakes 300g, £2.10
for a speedy dinner. (70p/100g).
**
13
SHOPPING
Shaping up
Make weeknight dinners more
special with the new range of
Tesco Finest pasta shapes,
including Tesco Finest Gigli
500g, £1.70 (34p/100g).
On the side
Does Cauliflower Cheese
350g, £1.50 (43p/100g),
belong in a Sunday roast?
We say yes!
WORDS JESS HERBERT PHOTOGRAPHY TONY BRISCOE FOOD STYLING LUCY O’REILLY PROP STYLING JENNY IGGLEDEN
Wrap star
Tender chicken,
caramelised onions
and melted cheese
all encased in faky
pastry… could dinner
get any better? Try
Tesco Finest Hello,
Chicken Wellington
with a Cheddar
comfort
Try something
Cheese Melt 860g,
new with
£8.50 (99p/100g).
Tesco Finest
Slow Cooked
Spiced Fruit
Lamb Tagine
530g, £8
(£1.51/100g).
14
Available at
mmm
ENJOY A MUG SHOT
LESS T
HAN
moment
2L9O0
RIES
CA
% FAT
AND 2
Go on, GIVE IT A SHOT.

Head to our website mugshot.co.uk for more.
Join us and share your favourite flavour @mugshotuk
Available in the majority of stores Available at

EVERYDAY
SLUG
COOK ONCE,
EAT TWICE
These winter warmers save time and effort
in the kitchen without losing out on flavour
Tonight’s
mac & c
heese...
...be mes tomorrow’s crow
co d-
a si
ple
ng c
heat’s
curry
C h e a t ’s
c r e a my
c h i c ke n &
spinach
c u r r y p1 8
Spiced
roasted veg
mac &
c h e e s e p1 8
17
EVERYDAY
SLUG
Dinner tonight
S P I C E D ROA S T E D 1 extra-large cauliflower,
V E G M AC & C H E E S E cut into small florets,
leaves reserved and
Serves 4 halved down the stalk
Takes 1 hr 260g macaroni
Cost per serve £1.16 90ml olive spread
90g plain flour
1 butternut squash, 450ml milk
peeled, seeds removed 1 reduced-salt
and cut into 1 cm cubes vegetable stock
2 tbsp olive oil cube, made up to
2 tsp each cumin seeds 450ml
and coriander seeds, 200g 50% reduced-
gently crushed fat mature
1 tsp fennel seeds, gently cheese, grated
crushed 20g grated
1 tsp turmeric pecorino
1 tsp crushed chillies
1 Preheat the oven to gas 5, 190°C, fan 170°C.

Put the squash in a large, shallow oven tray with
half the oil and half of all the spices. Mix well to
coat the squash. Roast for 35 mins.
2 Meanwhile, put the cauliflower florets and leaves
in a separate large, shallow baking tray and toss Lunch tomorrow
FOOD STYLING XXXXXXXXXXXX PROP STYLING XXXXXXXXXXXXXX

with the remaining oil and spices. Roast for the
last 20 mins of the squash cooking time. C H E AT ’S C RE A M Y 1 Heat ½ tbsp oil in a pan over a medium
3 Cook the macaroni to pack instructions; drain. CHICKEN & heat and fry the chicken for 5 mins, or
4 Meanwhile, melt the olive spread in a large pan S P I N AC H C U RRY until just starting to colour. Pour in the
and stir in the flour. Cook over a medium heat for sauce, reduce the heat to low and cook,
2 mins, remove from the heat, then gradually stir in Serves 4 stirring, for 5 mins or until piping hot.
the milk and stock. Return to the heat and simmer Takes 30 mins 2 Meanwhile, boil the broccoli for 4 mins,
for 2 mins, stirring continually, or until thickened. Cost per serve £2.27 then add the frozen spinach and simmer
Remove from the heat, then stir in the mature for another 4 mins. Drain, squeezing out
cheese to melt; season to taste. Add 250g of the 1½ tbsp olive oil as much water from the spinach as
roasted cauliflower and leaf mix and 250g of the 400g pack diced chicken possible by using a spoon to press it
FOOD STYLING KATY GREENWOOD PROP STYLING MORAG FARQUHAR

roasted squash and blitz with a stick blender until breast against the colander. Stir into the reserved
smooth. Stir in most of the remaining roasted veg, 1.3kg reserved sauce (see sauce with half the coriander.
reserving a little for the top. recipe, left) 3 Mix the spices, vinegar, remaining oil
5 Stir half the sauce (reserve the rest for Cheat’s
ALEX LUCK
250g frozen broccoli and most of the remaining coriander

creamy chicken & spinach curry, right) and the florets together in a bowl; set aside.
XXXXXXXXX
macaroni together, then spoon into a 2ltr baking 250g frozen spinach 4 Warm the naans to pack instructions.
PHOTOGRAPHY
dish. Scatter over the reserved veg, then the 30g pack fresh coriander, Spoon the curry into bowls and garnish
pecorino. Bake for 15-20 mins until golden. finely chopped with the remaining coriander. Serve
PHOTOGRAPHY
¼ tsp each coriander drizzled with the spiced coriander and

Each serving contains
seeds and cumin seeds, a spoonful of mango chutney, if you like,
Energy Fat Saturates Sugars Salt
gently crushed
HANNAH YEADON
2433kJ
575kcal 17g 6g 15g 1.3g with the naans alongside.
29% 25% 31% 17% 22% pinch of crushed chillies
XXXXXXXXXX
of the reference intake. See page 9. 2 tsp white wine vinegar

Carbohydrate 75g Protein 26g Fibre 6g
or lime juice 2860kJ
681kcal 24g 7g 17g 1.9g
260g pack naans 34% 34% 34% 19% 32%
RECIPES
mango chutney, to serve

RECIPES
of the reference intake. See page 9.

(optional)
18
We all want to make better choices.
Our climate and landscape help our
British beef have a carbon footprint that’s
50% less than the global average.* It’s also
produced to world-class food and farming
standards.** Now that’s a big thumbs up!
*CIEL report 2020. Full lifecycle emissions of CO2 eq per kg of beef
Available at
**GSFI 2023 and Red Tractor 2019
Lean beef is rich in vitamin B12, which helps reduce tiredness and fatigue.
A balanced diet and healthy lifestyle are recommended for good health.
L VED
BY9OF10
*
OUT
BAGELS
*MAYbe 10... we are just modest
Go Plant Based
Stay cheesy!
Scan here
for more
delicious
Violife recipes VIOLIFEFOODS.COM
Available in the majority of stores.

Available at
EVERYDAY
5 £25 FOR
Five reader-approved recipes to see your
family through the week - this month,
they’re all vegetarian 2
3
The £25 total is based on online prices at the time of going to press. Prices may change and products are subject to availability
1 4
Ô
Tried it, liked it We
W aren’t
Trying this month’s recipes is Sam, a
Devon-based business owner who lives
vegetarian,
but this was
GET INVOLVED
with her husband and their children,
aged 13 and 10. She says, ‘With a son
who hates mushrooms and a pescatarian
daughter, we’re always after new ideas.’
Ô
a brilliant
opportunity to
discover some
new disheses
Want to test one of our family dinner meal plans for four?
Email tesco.mag@cedarcom.co.uk for your chance.
5
21
Trust our
u most
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ANC
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Discover how Aptamil Advanced Follow On Milk
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Added FOS - Nutri GOS - Nutri Omega Milk fat for Minimum requirement
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Breastfeeding is best. Follow On Milk should only be used as part of a mixed diet and not as a breastmilk substitute before 6 months. Use on the advice of a healthcare professional.
Contains iron to support normal cognitive development. Level is for illustration purposes. Comparison based on 800g Aptamil Follow On Milk powders.
Only at
EVERYDAY
1
UPSIDE-DOWN
TOMATO TART
Serves 4 1 Preheat the oven to gas 7, 220°C, fan 200°C. 4 Meanwhile, cook the broccoli in a pan of
Takes 45 mins Unroll the pastry onto a chopping board, keeping boiling water for 2-3 mins until just tender; drain
it on its paper. Place a baking dish about 25 x 18cm and steam dry for 1 min. Heat the remaining
320g pack ready rolled upside down on top of the pastry and cut around oil in a frying pan over a medium-high heat and
reduced-fat puff pastry the dish. Transfer the pastry and chopping board fry the broccoli until charred and cooked through.
250g pack cherry to the fridge. Season and tip into a bowl; toss in the lemon juice.
tomatoes 2 Meanwhile, tip the tomatoes, onion, garlic and 5 When the tart has rested, loosen the sides of
1 red onion, finely sliced most of the thyme into the baking dish and mix the pastry with a knife and quickly invert onto a
1 garlic clove, crushed well. Drizzle over 1½ tbsp oil and season. Prick board (flip confidently, using a tea towel to
5g fresh thyme, leaves the tomatoes with the tip of a sharp knife to help protect your hands, as the juices will be very
picked release the juices during cooking, then roast for hot). Scatter with the remaining thyme, crack
2 tbsp olive oil, plus extra 15 mins until the tomatoes start to burst. over some black pepper and drizzle with a little
to drizzle (optional) 3 Use the trimmed pastry sheet to top the veg extra olive oil, if you like. Serve with the broccoli.
1 head of broccoli, cut in the dish; discard its paper. Then use a spoon to Each serving contains
into florets and stalk tuck the pastry down carefully around the edges, Energy Fat Saturates Sugars Salt
1024kJ
thinly sliced easing it gently around the tomatoes in the 246kcal 13g 4g 6g 0.2g
½ lemon, juiced middle. Prick the top of the pastry a few times with 12% 19% 22% 6% 3%
a fork, then bake for 20 mins or until the pastry is of the reference intake. See page 9.
golden and puffed up. Leave to rest for 5-10 mins. 2 of your 5-a-day; low in sugars
23
CRISP Y 1 Preheat the oven to gas 7, 220°C,
COURGE T T ES fan 200°C. Put the beaten eggs, flour and
WIT H CRE AMY half of the breadcrumbs in separate,
PES TO BE ANS shallow bowls. Dunk the courgettes into
the flour, then the egg and finally the
Serves 4 breadcrumbs until well coated, topping
Takes 35 mins up the breadcrumb bowl as needed (to
stop the breadcrumbs clumping).
2 eggs, beaten Transfer to 2 lined baking sheets, spacing
50g plain flour them out evenly on the trays. Drizzle with
400g white bloomer, 2 tbsp oil, season, then bake for 20 mins
½ blitzed to crumbs, until golden brown and crisp.
2 Meanwhile, heat the remaining oil in a
3
½ thickly sliced
2 courgettes, cut saucepan over a medium heat and fry
into batons the onion for 8 mins. Stir in the garlic and
3 tbsp olive oil thyme and fry for 1 min or until fragrant.
1 red onion, chopped Stir in the beans with their liquid, and the
1 garlic clove, crushed pesto. Season and bubble for 5-10 mins
5g fresh thyme, leaves until thickened and creamy. Stir in the GIANT YORKSHIRE 2 red onions, finely sliced
picked, plus extra crème fraîche, return to a simmer and PUD WIT H GARLIC 2 tbsp plain flour
2 x 400g tins butter mash some of the beans into the sauce MUSHROOMS 1 vegetable stock pot,
beans to create a thicker sauce. made up to 400ml
3 tbsp Free From 3 Stir in the lemon zest and most of Serves 4 250g pack chestnut
green pesto the juice, then divide between warmed Takes 40 mins mushrooms
150ml 50% less fat bowls. Top with the crispy courgettes 2 garlic cloves, crushed
crème fraîche and squeeze over the remaining lemon 4 tbsp vegetable oil 5g fresh thyme, leaves
1 lemon, ½ zested and juice. Season with black pepper, scatter 130g pack batter mix picked
‘
juiced, ½ in wedges with the extra thyme leaves, then serve 2 eggs 1 tbsp Free From green
with crusty bread for dunking and lemon 500g baby potatoes, pesto
CCrispy courgettes wedges for squeezing over. halved if large ½ lemon, zested and
‘
were a winner.
You could cook
other veg the
Energy
2890kJ
688kcal
34%
Fat
25g 7g
Saturates
36% 36%
Sugars
8g
9%
Salt
1.4g
23%
320g frozen peas

Heat 2 tbsp oil in a deep roasting tin about
25 x 20cm in the oven for 5-8 mins.
juiced
same wayy
Carbohydrate 85g Protein 26g Fibre 11g 2 Whisk the batter mix with the eggs and 225ml
water. Quickly pour the batter into the hot oil;
bake for 20-25 mins until risen and golden.
2
3 Meanwhile, cook the potatoes in boiling water
for 15-20 mins until tender; add the peas for 3 mins.
4 Meanwhile, fry the onions in 1 tbsp oil over
a medium heat for 10 mins until golden. Stir in the
flour, then add the stock. Season and simmer for
5-10 mins until thickened. In a separate pan, fry the
mushrooms over a medium-high heat for 6-8 mins,
then stir in the garlic and thyme, cook for 2 mins.
5 Drain the potatoes and peas and return to the
pan. Stir in the pesto, lemon zest and juice. Spoon
the garlic mushrooms into the Yorkshire pudding
and serve with the potatoes, peas and gravy.

2033kJ
2
484kcal 18g 2g 12g 1.5g
24% 26% 10% 13% 24%
2 of your 5-a-day; low in saturated fat
24
EVERYDAY
4
LENT IL CHILLI PIE
WIT H SWEE T
POTATO TOPPING
Serves 4
Takes 45 mins
FREEZE IT Make up to
the end of step 3 in a
freezer- and ovenproof
dish. Leave to cool,
wrap in a double layer
of clingfilm and freeze
for up to 3 months.
Defrost overnight in the
fridge; bake at gas 7,
220°C, fan 200°C for
20-25 mins.
1 tbsp vegetable oil
Ô
2 peppers, roughly
chopped
1 red onion, finely 1 Preheat the oven to gas 7, 220°C, dish). Top with the sweet potato, then
So quick
and easy!
chopped fan 200°C. Heat the vegetable oil in a use a fork to smooth over the top.
2 garlic cloves, crushed large frying pan over a medium-high heat 4 Bake for 15-20 mins until piping hot and
2 x 395g tins taco mixed and fry the peppers and onion for 6-8 mins bubbling. Cook the peas in a pan of boiling
Next time
I’ll double
beans until tender. Add the garlic and fry for water for 2-3 mins until heated through,
390g tin green lentils, 1 min or until fragrant. Stir in the beans, drain and serve alongside the pie,
drained and rinsed lentils and stock. Season, then simmer, scattered with the remaining coriander. it to freeze
½ vegetable stock pot,
made up to 200ml
650g sweet potatoes,
peeled and cut into
2-3cm cubes
stirring frequently, for 8-10 mins until
thickened and the sauce coats the beans.
2 Meanwhile, boil the sweet potatoes
for 8-10 mins until very tender. Drain
well, then mash until smooth. Season and
Energy
2117kJ
502kcal
25%
Fat
7g
9%
Saturates
1g
5%
Sugars
26g 1.6g
29% 27%
Salt
Ô
for a quick
meal
another
time
15g fresh coriander, stir in most of the chopped coriander. Carbohydrate 80g Protein 21g Fibre 24g
4 of your 5-a-day; low in fat; high in fibre
roughly chopped 3 Tip the filling into a into a 22cm round
320g frozen peas pie or baking dish (or a 20cm square
25
EVERYDAY
5
BEE T ROOT
SHOPPING LIST
FRIT T ERS 4-pack Suntrail Farms lemons
20g pack fresh thyme
Serves 4 30g pack fresh mint
Takes 30 mins 30g pack fresh coriander
1 large garlic bulb
500g new potatoes, 250g pack Nightingale Farms
halved if large cherry tomatoes
220g pack green beans, 375g pack Nightingale Farms
trimmed peppers
2 eggs, beaten 500g pack cooked beetroot
100g plain four, plus 1 head of broccoli
1 tbsp (if needed) 220g pack green beans
200g cooked beetroot, 250g pack chestnut mushrooms
coarsely grated 3-pack courgettes
100g frozen peas, 1kg pack Redmere Farms red
defrosted onions
1 lemon, zested, ½ juiced 1kg pack sweet potatoes
2 tbsp olive oil 1kg bag baby potatoes
1 garlic clove, sliced 320g pack ready rolled
150ml 50% less fat reduced-fat puff pastry
crème fraîche 300ml pot 50% less fat crème
10g fresh mint, finely fraîche
chopped 6-pack medium free-range eggs
RECIPES ANNA O’SHEA PHOTOGRAPHY TOM REGESTER FOOD STYLING MIMA SINCLAIR PROP STYLING MORAG FARQUHAR
400g crusty white bloomer
1 Cook the potatoes in a 130g pack batter mix
pan of simmering salted 190g jar Free From green pesto
water for 15-20 mins 1.5kg bag Stockwell & Co. plain
until tender. Add the flour
green beans for the final 2 x 392g tins taco mixed beans
3 mins; drain both well. 390g tin green lentils in water
2 Meanwhile, whisk the 2 x 400g tins butter beans
eggs and four with 900g pack Grower’s Harvest
50ml water and some frozen garden peas
seasoning to make a
smooth batter. Squeeze
the grated beetroot in until golden underneath until the beans are
+ FROM YOUR
a sieve to remove some and the top has just set, heated through.
STORECUPBOARD
of the liquid, pressing then fip and cook for 5 In a bowl, whisk the Olive oil, vegetable oil,
down with the back of another 1-2 mins until crème fraîche with the vegetable stock pots
a spoon, then add to golden. Transfer to a remaining lemon zest,
the batter along with plate lined with kitchen most of the chopped
the peas and half the paper and repeat with mint and 1 tbsp water,
lemon zest. Add more the remaining batter to if needed. Serve with
four to thicken the make 8 fritters. the fritters and scatter
batter, if you need to: it 4 Heat the remaining over the remaining mint.
should fall reluctantly olive oil in a small pan Serve the potatoes and
off the spoon. over a medium heat beans alongside.
3 Heat 1 tbsp of the oil and fry the sliced garlic
in a large, nonstick frying for 1-2 mins until
pan over a medium fragrant. Add the
Energy
1727kJ
Fat Saturates Sugars Salt
GIVE ME MORE!
411kcal 16g 6g 9g 0.6g
heat. Add serving cooked green beans, 21% 23% 29% 10% 10% Scan this QR code
spoonfuls of the batter lemon juice and some of the reference intake. See page 9. to find more meal
and fry for 2-3 mins seasoning. Fry for 1 min
Carbohydrate 50g Protein 13g Fibre 8g plans for £25 at
1 of your 5-a-day; low in salt; low in sugars
Tesco Real Food.
26
British beef naturally contains 8 vitamins
and minerals, including vitamin B12,* a vitamin
that helps reduce tiredness and fatigue while
supporting the immune system. So, why not
add scrumptious lean steak to your plate and
enjoy it as part of a tasty, balanced meal?
Now that’s a big thumbs up.
Available at
Clubcard Price - £2.00
Clubcard price valid 02.01.24 - 23.01.24
Clubcard/app required. While stock lasts.
Available in the majority of larger stores.
Available at
WEEKEND
CARROTS AND BROCCOLI

Great value and versatile, these are
the everyday veg heroes of the
weekly shop. Packed with nutrients,
they’re easy to add into midweek
dinners – just steamed and dressed
with olive oil and black pepper will
do – to up your 5-a-day.
Carrots were first grown for their
aromatic leaves, so try whizzing up
the tops with oil, Parmesan and
pine nuts for a tasty alternative to
traditional pesto. Otherwise, use
their natural sweetness in bakes, or
toss al dente carrots with lentils
and a yogurt dressing for a salad.
Broccoli is a true power plant
with an impressive vitamin and
fibre profile. Finely slice the stalk
and steam or boil, then pan-fry for
extra bonus veg. Try roasting florets,
drizzled with sesame oil, soy sauce
and a sprinkle of chilli flakes.
FIELD TO FORK
It may be cold outside but there’s still
plenty of veg to brighten up winter plates
Taste the care

Look for this quality
seal on the most
cared-for products
at Tesco. All the hero
ingredients in this feature carry
the Quality Seal mark, along with
hundreds more expertly selected
products in store and online.
29
SLUG
C A RRO T P I L A F 1 large red onion, cut 1 Preheat the oven to gas 6,

into wedges 200°C, fan 180°C. Separate the
Serves 4 3 large carrots (about onion wedges into ‘petals’ and
Takes 1 hr 375g), scrubbed and tip into a large roasting tin with
Cost per serve £1.12 cut into bite-sized the carrots. Mix the oil, garlic
pieces & ginger paste and spices in a
CLEVER SWAP Swap 1 tbsp rapeseed oil small bowl; season then toss
the microwave rice 2 tbsp garlic & ginger through the veg to coat. Roast
for regular rice if paste for 40-45 mins until tender and
you prefer: cook 2 tbsp garam masala golden, stirring halfway through.
while the veg is 1 tsp cumin seeds 2 Stir the rice and half the
roasting, then stir in 2 x 250g pouches coriander through the veg.
as per the recipe. microwave basmati rice Fill one of the rice pouches a
30g pack fresh coriander, quarter full with water, add to
roughly chopped the tin, then cover with foil and
½ lime, juiced return to the oven for 5 mins
25g toasted flaked to heat through.
almonds 3 Fluf up the rice with a fork,
1 green finger chilli, season to taste, then squeeze
deseeded and finely over the lime juice. Scatter over
l m ad e in one roas chopped the almonds, chilli and remaining
A l ting
coriander to serve.
tin
1306kJ
312kcal 9g 1g 10g 0.6g
16% 13% 5% 11% 10%
1 of your 5-a-day; low in salt
30
WEEKEND
MEET THE
GROWER
Richard Molyneux is a
Lancashire-based carrot
farmer for Huntapac.
The company has been
supplying Tesco with
carrots for 50 years.
‘We grow a variety

of carrots across
the UK, with
diferent varieties
specifically
selected for the
area’s conditions.
For example, we
grow Chantenay
carrots in
Lancashire because
the area’s natural
high level of rainfall
means no irrigation
is required, and C A RRO T C A K E 1 Preheat the oven to gas 4, 180°C,
the fertile soils give F L A PJAC KS fan 160°C. Lightly grease and line
the carrots their a 20cm square cake tin with baking
distinct flavour. Makes 10 paper, leaving some hanging over
We don’t waste the Takes 50 mins plus the edges.
green tops, either: chilling 2 Melt the butter in a large pan
they are full of Cost per serve 34p and stir in the spices and honey.
nutrients so we add Remove from the heat, then add
them back into the 175g baking spread, plus the egg, carrots, oats, walnuts
soil to replenish extra for greasing and orange zest. Stir well.
nutrient levels for 1 tsp cinnamon 3 Tip into the tin, press down and
future crops.’ 1 tsp ground ginger smooth the top, then bake for
150g clear honey, plus 35-40 mins until golden. Leave to
Ô
extra 1 tsp cool to room temperature, then
1 medium egg, lightly transfer to the fridge for 1 hr to chill.
My favourite
M beaten 4 Mix the remaining 1 tsp honey and the
way to eat 2 large carrots (about

200g), scrubbed and
soft cheese with a little of the orange
juice to thin, as needed. Drizzle over
carrots is to coarsely grated the flapjacks, then cut into rectangles to
boil, then
mash them
with butter.
Ô 250g jumbo rolled oats
75g walnuts, roughly
chopped
½ orange, zested
and juiced
serve. The flapjacks will keep in an airtight
container in the fridge for up to 3 days.
Each flapjack contains
Energy
1447kJ
Fat Saturates
21g 5g 14g 0.3g

Sugars Salt
Delicious!
s!
347kcal
50g reduced-fat 17% 31% 23% 16% 4%
soft cheese of the reference intake. See page 9.
For more carrot recipes, visit tes.co/carrots 31

MEET THE
GROWER
Neil Sharpe is head of

farming at TH Clements
& Son Ltd in Lincolnshire
– one of the UK’s premier
growers of brassicas.
‘We grow 15
different varieties
of broccoli, each
specifcally chosen 1 Heat the oil in large, lidded pan
for its characteristics over a medium heat. Fry the
and strengths of chicken for 8-10 mins until
growing at different golden and cooked through.
stages of the UK Transfer to a plate.
broccoli season. 2 Add the onion and broccoli
Consistent climate stalk to the pan. Season and cook
and weather for 8-10 mins until softened. Stir
conditions help to in the garlic and cook for 1 min,
cultivate a good
RECIPES LINZI PUCINO PHOTOGRAPHY ALEX LUCK FOOD STYLING KATY GREENWOOD PROP STYLING MORAG FARQUHAR
then pour in the wine. Increase
crop, as well as the heat to high and bubble for
highly trained 1 min, scraping the bottom of the
workers. Seeds are pan with the spoon.
populated in 3 Reduce the heat to medium
greenhouses and and stir in the rice to coat. Add
when seedlings are a ladleful of stock, stirring well
established, they’re until absorbed. Repeat to use up
planted out in the all of the stock; about 15-20 mins.
fertile soils of The rice should be creamy and
Lincolnshire. We tender but still with a little bite.
harvest the 4 Meanwhile, cook the broccoli
broccoli after 70 to florets in a pan of boiling water
90 days, when it’s 1 small onion, fnely for 5 mins. Drain, rinse under
grown to the right CHICKEN & chopped cold water and transfer half to
size and quality.’ B RO C C O L I 375g head of broccoli, a bowl. Mash the rest with a fork.
RI S O T T O cut into florets, stalk 5 Stir the chicken, mashed
‘
fnely chopped broccoli and florets, most of the
Serves 4 2 garlic cloves, fnely
BBroccoli is a very
cheese and the lemon zest and
Takes 50 mins chopped juice into the rice. Remove from
versatile veg – it Cost per serve £1.78 125ml white wine

300g arborio rice
the heat, cover for 2-3 mins for
makes fantastic
the cheese to melt. Spoon into
CLEVER SWAP Swap the 1 chicken stock cube, bowls and scatter with the
soups, healthy
sides, or can be
added to pasta
Ô chicken thigh fillets for
leftover roast chicken.
1 tbsp olive oil

made up to 1ltr
75g Parmesan or Grana
Padano, fnely grated
½ lemon, zested and
juiced
parsley and remaining cheese.
Energy
2422kJ
576kcal
29%
Fat
18g 7g
Saturates
26% 34%
Sugars
4g
4%
Salt
1.7g
28%
and stir-frieses
300g chicken thigh
fllets, cut into 2cm 10g fresh parsley, roughly of the reference intake. See page 9.
strips chopped
32 For more broccoli recipes, visit tes.co/broccoli

WEEKEND
S T I C K Y S OY & 1 Pat the tofu dry with kitchen for 5-6 mins, turning
GINGER TOFU paper. Lay flat on a lined baking occasionally, until crisp.
W I T H C H A RRE D tray, then place another baking Turn down the heat
B RO C C O L I tray on top and place a heavy slightly, then stir in the
frying pan on top; set aside. hoisin sauce mixture,
Serves 2 2 Whisk together the hoisin, soy toss to coat and heat
Takes 20 mins sauce, maple syrup and grated through for 1 min. Stir in most
Cost per serve £2.21 ginger in a small bowl; set aside. of the sesame seeds.
3 Tip the broccoli into a 5 Heat the rice according to the
CLEVER SWAP Swap the heatproof bowl and pour over pack instructions. Spoon into
tofu for ready-to-eat just boiled water from the kettle bowls, then top with the sticky
chicken breast or to cover. Leave for 2 mins, then tofu and charred broccoli. To
leftover meat from your drain. Heat half the sesame oil in serve, scatter with the spring
Sunday roast – just heat a wok or large frying pan over a onions, chilli and remaining
through in the pan high heat and add the broccoli sesame seeds.
before stirring through florets. Fry for 4-5 mins until
the sauce. tender and charred. Transfer to
USE IT UP Chop and a bowl and set aside. Wipe out 2563kJ
27g 5g 18g 1.8g
613kcal
roast the leftover the pan, return to the heat and 31% 39% 23% 20% 29%
broccoli stalk, then add the sesame seeds to toast of the reference intake. See page 9.
stir into stews or for 30 secs, then transfer to a
pasta dishes. small plate.
4 Meanwhile, pat the tofu dry
200g Plant Chef organic again and and cut into 2cm
frm tofu (from a 399g cubes. Toss with the cornflour
pack) and a little seasoning to coat.
3 tbsp hoisin dipping Heat the remaining oil in the
sauce empty pan over a high heat,
2 tbsp reduced-salt then fry the tofu
soy sauce
1 tbsp maple syrup
3cm piece fresh ginger,
peeled and grated
375g head of broccoli,
cut into florets (see
Use it up tip, above)
2 tbsp sesame oil
1 tbsp sesame seeds
1 tbsp cornflour
250g pouch microwave
basmati rice
2 spring onions, trimmed
and shredded
1 red chilli, sliced
mins
0
in 2
Rea
dy
33
SEMI
SKIMMED
that taStES liKE
lE
E
WhOlE
*
SEMi-SKiMMED MIlK
juSt gOt a WhOlE
lOt taStiEr
*Based on statistically valid comparative test with 212 regular
consumers of fresh whole & or semi-skimmed. 80% agreed
B.O.B Semi ‘tastes like whole milk’. †Semi-skimmed milk contains
half the fat of standardised whole milk.
Only at
Regular Price: £2.30 / Clubcard price: 2 for £3.50
Clubcard price valid 24/01/2024 – 13/02/2024
Clubcard/App required. While stocks last. Available in all stores
EVERYDAY
Banish
the blues
Kick Blue Monday to the kerb with these little plates of sunshine
rry
t cu
i gh
ee k n
o a w
Tuck int
Serving suggestion
C h i c ke n
curr y noodle
bowls
p36
35
C H I C K E N C U RRY 1 Heat the oil in a wide frying pan S P I C Y P O TAT O 1 large red onion,
NOODLE BOWLS or flameproof casserole dish BURGERS (VADA PAV) ½ finely
over a high heat. Add the chopped,
Serves 4 freeze chicken and cook for 4-5 mins Serves 4 ½ finely sliced
the curry at the end each side until the skin is crispy. Takes 1 hr plus chilling 2 tbsp garlic &
of step 3 Transfer to a plate. Discard any Cost per serve £1.14 ginger paste
Takes 1 hr excess fat from the pan, then 3 garlic cloves, peeled
Cost per serve £2.37 fry the onion and peppers for MAKE AHEAD The patties 1 green chilli, roughly
5-6 mins until softened and can be made and chilled chopped (deseeded
CLEVER SWAP For a starting to turn golden. up to a day in advance. for less heat)
lighter meal, remove 2 Meanwhile, pulse the ginger, Continue with step 4 30g pack fresh
the skin from the garlic and chopped chillies in when ready to cook. coriander, ⅔ finely
chicken thighs. a mini food processor until a chopped
rough paste forms. Or finely chop 800g floury potatoes, ½ lemon, zested
1 tbsp vegetable oil and use a pestle and mortar. peeled and cut into 2 tbsp cornflour
4 chicken thighs, with 3 Reduce the heat to medium, 2cm chunks 4 large soft white batch
skin on and bone in then add the ginger mixture, red 3 tbsp vegetable oil rolls, halved
1 large red onion, halved curry paste, tomato purée and 2 tsp mustard seeds and mango chutney and
and thinly sliced turmeric to the pan. Cook, cumin seeds coconut yogurt, to
2 mixed colour peppers, stirring, for 2-3 mins until 1½ tsp ground turmeric serve (optional)
deseeded and cut into aromatic. Stir in the coconut 2 tsp garam masala
1cm slices milk, 100ml water, the soy sauce 12 dried curry leaves
40g fresh ginger, peeled and sugar. Stir through the green
and roughly chopped beans, then nestle the chicken 1 Boil the potatoes in a pan for 12-15 mins until
3 garlic cloves, peeled thighs on top, skin-side up. Bring tender. Drain well, then steam-dry for 10 mins.
2 red chillies, 1 roughly to a simmer and cook over a 2 Heat 1 tbsp oil in a frying pan over a medium-high
chopped, deseeded if medium heat for 25-30 mins heat. Add the mustard and cumin seeds, turmeric,
you like, 1 sliced, for until the chicken is cooked garam masala and curry leaves. Fry, stirring, for 2 mins
garnish through, the sauce has until aromatic and sizzling, then add the chopped
100g red Thai curry paste thickened and the flavour onion and reduce the heat to medium. Cook, stirring
1½ tbsp tomato purée has intensified. regularly, for 5 mins or until the onion has softened.
1 tbsp ground turmeric 4 Meanwhile, cook the noodles Add the garlic & ginger paste and cook, stirring, for
400ml tin light coconut to pack instructions. Drain and 2-3 mins until aromatic; put into a bowl and set aside.
milk run under cold water until fully 3 Mash the potatoes in a bowl until smooth. Add the
2 tbsp reduced-salt soy cool to prevent sticking; set aside. chopped coriander and the onion mixture, lemon
sauce 5 When the curry is ready, zest and cornflour. Season and mix well. Once cool
½ tbsp light brown soft transfer the chicken to a plate. enough to handle, divide into 4 patties, each about
sugar Stir the lime juice and chopped 2.5 cm thick. Transfer to the fridge for 1 hr until firm.
220g pack green beans, coriander through the sauce – 4 Preheat the oven to gas 7, 220°C, fan 200°C and
trimmed and halved add a little boiled water if line a baking tray with nonstick baking paper. Heat
400g pack rice vermicelli needed to loosen. Divide the the remaining oil in a wide nonstick frying pan over a
noodles noodles and curry sauce medium-high heat and fry the patties 2 at a time for
3 limes, 2 juiced, 1 cut between the bowls, then add 4-5 mins until golden and crispy on the bottom; flip
into wedges to serve 1 piece of chicken to each. Top and repeat. Transfer to the tray and cook the rest of
(optional) with the sliced chilli and basil the patties. Bake for 10 mins, adding the halved rolls
20g fresh coriander, leaves, along with the lime to another tray for the last 2 mins to warm through.
finely chopped wedges and crispy onions, 5 To assemble, add a spoonful of yogurt (if using) to
15g fresh basil or Thai if using, to serve. the base of each roll, then top with a potato patty,
basil leaves Each serving contains a spoonful of mango chutney (if using) and some
2 tbsp crispy onions Energy Fat Saturates Sugars Salt
sliced onion. Scatter over the remaining coriander.
3466kJ
(optional) 828kcal 34g 14g 15g 1.3g Each serving contains
41% 49% 71% 16% 21%
2208kJ
524kcal 13g 1g 6g 0.9g
26% 19% 6% 7% 15%
Low in saturated fat; low in salt
36
EVERYDAY
£1.14
per serve
to wo w
s
Meat-fre e dinner
37
£1.77
per serve
s nip
at a
ve
a wa y fa
T ake
38
EVERYDAY
A I R- F RY E R S E S A M E 8 spring onions, trimmed T U RK I S H E G G S 1 Put the ingredients for the

P R AW N T OA S T and thinly sliced O N T OA S T chilli oil in a saucepan with a
20g fresh ginger, peeled generous pinch of salt. Bring to
Serves 4 and roughly chopped Serves 2 a gentle simmer over a medium
Takes 40 mins 2 garlic cloves, roughly Takes 30 mins heat, then reduce the heat to
Cost per serve £1.77 chopped Cost per serve £1.63 low and cook, stirring, for 2 mins.
2 egg whites Set aside to infuse and cool.
CLEVER SWAP No 1½ tbsp cornflour TIME-SAVING To have all 2 Meanwhile, put the yogurt,
air-fryer? Use the grill – 2½ tbsp reduced-salt the eggs ready at the garlic, chopped dill and lemon
preheat to high, then soy sauce same time, use two zest and juice in a bowl. Season
lightly toast the bread 6 slices white bread, pans to cook them. and mix well; set aside. If using,
until crispy but not crusts left on Alternatively, cook them lightly toast the walnuts in a
coloured. Top with the 40g sesame seeds each for 3 mins, then frying pan over a medium heat
prawn mix and sesame 1 cucumber, deseeded add to a bowl of iced for 2-3 mins, then roughly chop
seeds, arrange on a and cut into 1cm half water to stop them and set aside.
baking sheet and grill for moons from overcooking. 3 Bring a pan of salted water to
4-6 mins until cooked. 15g fresh mint, leaves Return them all to a pan the boil, then add the vinegar.
picked and roughly of simmering water for Crack an egg into a small bowl,
100g jumbo peanuts chopped 1 min to warm before then lower the heat so the water
250g pack Bay 2 limes, juiced continuing with step 4. is very gently simmering. Using a
Fishmongers frozen 1 tbsp sweet chilli sauce, slotted spoon, stir the water so
cold water prawns, plus extra to serve 300g 0% fat Greek it’s gently whirling, then carefully
defrosted 1 tbsp sesame oil yogurt add the egg. Allow to firm up for
1 garlic clove, crushed about 10 secs, then repeat with
1 Toast the peanuts in a frying pan over a 15g fresh dill, most a second egg. Cook for 3-4 mins
medium-high heat for 3-4 mins until golden roughly chopped, until cooked to your liking.
brown, then transfer to a plate to cool. reserving a few sprigs Meanwhile, toast the sourdough
2 Preheat the air-fryer to 200°C. Drain any excess to garnish and spread with herby yogurt.
moisture from the prawns and put in a food ½ lemon, zested and 4 Using the slotted spoon,
processor with 6 spring onions, the ginger, garlic, juiced carefully put the poached eggs
egg whites, cornflour and 1½ tbsp soy sauce; pulse 40g walnuts (optional) on a plate lined with kitchen
a few times. There should still be some texture 1 tbsp white wine vinegar paper to dry for a few secs, then
but it needs to be spreadable. 4 medium eggs (use really start to top the toasts with the
3 Spread the prawn mixture over the bread fresh, fridge-cold eggs) first two eggs, while you poach
slices and sprinkle over the sesame seeds, 4 slices white sourdough the remaining eggs. Top the
lightly pressing them in to stick. Halve each slice For the chilli oil remaining toasts with the
diagonally with a serrated knife to make 16 4 tbsp olive oil remaining poached eggs, then
triangles, then arrange on air-fryer baking trays ½ tsp crushed chillies drizzle over the chilli oil and top
and air-fry (in batches if needed) for 10-12 mins ½ tsp smoked paprika with the walnuts, if you like.
until golden brown and the prawn mixture is pinch of cayenne pepper Garnish with the dill sprigs.
cooked through. Each serving contains
4 Meanwhile, put the cucumber in a bowl with the Energy Fat Saturates Sugars Salt
2810kJ
mint and remaining spring onions. Roughly chop 673kcal 40g 8g 12g 1.8g
the toasted peanuts and add to the bowl. Mix the 34% 56% 38% 13% 30%
lime juice, 1 tbsp sweet chilli sauce, sesame oil of the reference intake. See page 9.
and remaining soy sauce together in a jug, then
pour over the cucumber mix and toss to coat.
Serve alongside the prawn toasts with extra sweet
chilli sauce for dipping.
2190kJ
524kcal 24g 4g 10g 2.4g
26% 34% 22% 11% 41%
39
40
EVERYDAY
per serve
£1.63
on toast p39
Tu r k is h e g g s
Luxe brunch for less
RECIPES GABRIELLA ENGLISH PHOTOGRAPHY TOBY SCOTT FOOD STYLING LUCY O’REILLY PROP STYLING MORAG FARQUHAR
TRY
THAT
NEW FRUITY
LUNCHBOX
HERO

Kind and Effective
Cough Relief & Immune Support*
Medical
device to
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any
cough†
Food
supplements for
immune
support*
Made with naturally sourced ingredients

†
Cough & Sore Throat syrups are medical devices to relieve any cough, dry or chesty. *Vitamin D contributes to
the normal function of the immune system. Immune Support liquids are food supplements and should not be
used as a substitute for a varied balanced diet. UK-ZAR-2300072
Available in the majority of larger stores

Available at
EVERYDAY
Smoky BBQ Pork Ribs 460g, £4.50 (98p/100g); Fajita Chicken Breasts 324g, £4 (£1.23/100g); Jalapeño-topped Loaded Cheesy Fries 400g, £3.50
(88p/100g); Pulled Pork Taco Bowl, 380g, £4.50 (£1.18/100g); Soft Flour Tortillas 248g, £1.25 (50p/100g); Ultimate Tex Mex Dips 428g, £3 (70p/100g)
1
2
5
6
Faster fiesta!
Enjoy a Tex Mex feast for the family tonight: find these
dishes and more together in store. That’s dinner sorted!
CHOOSE YOUR MAINS feast by adding a tear-and-share

Who can resist slow-cooked Smoky Pulled Pork Taco Bowl, (4). But you
BBQ Pork Ribs (1) and spicy tomato- could pick spicy rice, mini
coated Fajita Chicken Breasts (2)? sweetcorn fritters, crispy cauli bites
Cook the marinated meat using the or one of several other options in
pack instructions, add the sauce and the new range. We wrapped up with
you’ve got two tasty centrepieces on Soft Flour Tortillas (5). Then…
the table with minimal effort. Now…
…DIP IN
Don’t forget the Ultimate Tex Mex
Dips (6): Salsa, Soured Cream &
Chive, Guacamole, and Jalapeño
…PICK A FEW SIDES

Jalapeño-topped Loaded Cheesy
Chilli Cheese. Then chop some
lettuce and onions, slice a few
chillies, toss lime wedges on the
3
Fries (3), added a twist to our table and tuck into a fiesta of
spread, then we maxed out our flavour that everyone will enjoy.
Look out for Clubcard Prices on the new and exclusive Tex Mex Feast in store and online
43
Smarter
shopping
Learn how to shop with confidence and make better choices,
with top tips from our expert and Tesco Better Baskets
The 5-a-day way

Y
ou might walk into store
with every intention of
making healthy choices, Want to eat more fruit and veg, but find
they go off too quickly? Frozen and tinned
but it’s not always easy to do.
versions can count too! Three tablespoons
We’re often surrounded by
of beans, or 150ml of juice and smoothies
conflicting advice, which, count – but each only once. These foods
alongside so much choice, are also one of your 5-a-day…
can make it hard to be
confident in our decisions.
Is a ready meal always
unhealthy? Should you opt
for the reduced-fat yogurt? S U N D RI E D
Cooking from scratch is best, T O M AT O E S
but what if you struggle to
find the time? At Tesco,
Better Baskets can help: look
out for the logo when you’re in
store and on recipes in Tesco HOUMOUS BAKED
magazine. And check out the BEANS
advice from nutritionist
Louise Bennion to help you
make informed decisions.
LEARN THE LABEL
‘
Here’s how to decode the labels on food packaging
Salmon, almonds
and sunflower oil Reference intakes (RIs)
The numbers tell us
Price
Comparing the
Ingredients lists
Ingredients are listed in
will show as red for the nutritional profile straightforward prices order of their weight,
fat on product labels,

of a product, while the of similar items may be so the most used come
at-a-glance ‘traffic misleading. Instead, first. Long lists or
but they contain
important fatty
acids, which can’t be
‘ light’ colours show if a
food has high (red),
medium (amber) or low
(green) amounts of fat,
saturated fat, sugars
look at the price per
100g to see what the
best-value option is.
Sometimes you’ll find
that buying the bigger
unfamiliar ingredients
may indicate a product
is more processed.
‘Sugar’ might not be
listed, but could show
made by the body and salt. The figures pack works out at up as molasses,
also show the calories. better value for money. fructose, malt or syrup.
Louise Bennion
(@loutritionist) Energy Fat Saturates Sugars Salt
1604kJ
is a registered 383kcal 17g 1g 11g 0.6g £0.95 £0.19/100g
19% 24% 7% 12% 10%
nutritionist of the reference intake.
44
KNOW-HOW
Processed food
THE PROS
Processed foods are a hot
topic, but are they as bad for
us as they sound? Nutritionist
Louise Bennion explains that it
depends: ‘Any food that has
been altered in some way
during prep is processed – this
can include freezing or canning.’
So many foods that make up a
balanced diet (think tinned
vegetables, frozen berries,
bread, houmous and cheese)
are technically processed.
THE CONS
We do need to watch our
intake of ultra-processed foods
though. ‘Usually, these are
foods that have five or more
ingredients, including multiple
additives and ingredients that
you likely won’t be able to
pronounce and are not used in
home cooking,’ says Louise.
Examples of ultra-processed
foods include sausages, instant
soups, ham, ice cream, fizzy
drinks and flavoured yogurts.
THE IMPACT
‘Research has found links
between a high consumption of
ultra-processed foods and the
risks of developing obesity,
some cancers, high blood
pressure and high cholesterol,’
says Louise. ‘So it makes sense
to reduce our consumption of
these foods where possible.
And try to make sure you’re
getting a regular balance of
colourful and whole foods.’
Perfectly Imperfect Frozen Mixed

Berries 1kg , £2.99, contains
less-than-perfect berries that
would otherwise be thrown away,
which helps combat food waste.
45
KNOW-HOW
Better breakfasts
FILL YOUR BASKET Many cereals can be high in
sugar. To increase your fibre
Use these Better intake, try Wheat Biscuits
Baskets top tips 48pk, £2.75 (6p each), with
to help you make Grower’s Harvest Unsweetened
smar ter choices Soya Drink 1ltr, 50p.
Get more greens

At just 69p, Savoy Cabbage
Try using tinned tuna as is great value and it can
a source of protein and stretch over multiple meals.
B vitamins*. Use in Add to stir-fries or pasta
toasties, pasta bakes or sauces to get your green fix.
to fill jacket potatoes.
Use lean mince in

lasagne, or up your
5-a-day by swapping
the pasta for layers of
sliced courgette.
Add lentils to
a shepherd’s pie base,
then top with mashed
sweet potato for an
extra 2 of your 5-a-day.
For more recipes and

tips, head to the
Better Baskets hub on
Tesco Real Food, at
tes.co/better-baskets Change it up
Try these slow-release
Products available in the majority of larger stores and online. Product availability varies by store
carbs: Caulifower, 95p

each, as a swap for
rice, and Parsnips,
500g, 60p (12p/100g),
Source: realfood.tesco.com/curatedlist/amazing-ways-to-use-tinned-tuna.html.
instead of potatoes.
Fibre-packed
lunches
Switching to
wholemeal products
can help you up your
fibre intake. Try
6 Wholemeal Pittas,
50p (8p each), filled
with houmous,
falafel and salad.
*
47
KNOW-HOW
Q I buy reduced-fat cheese and coconut

milk. Surely these are healthier than the
full-fat versions?
A ‘It’s easy to think that – and sometimes

they are better. But the fat taken from
many reduced-fat products is typically
replaced with sugar, carbohydrates or
protein-based ingredients to improve flavour
and shelf-life,’ says Louise. Check the
ingredients list before making your choice.
Are lower-
er-
calorie products
d ts
healthier?
‘Claims that lower-calorie
products are healthier than
the original and can aid
weight loss are not
necessarily true. Low-calorie
products are often bulked
out with salt, sugar, and
WORDS JESS HERBERT PHOTOGRAPHY DAN JONES, GETTY IMAGES FOOD STYLING EMMA JANE FROST PROP STYLING JENNY IGGLEDEN
fllers that can make them
less nutritious. For example,
having some full-fat Greek
yogurt with a handful of
berries is much more likely
to satisfy your hunger and
offer more nutrition than
eating a low-calorie cereal
bar containing 20 plus
Are diet versions of ingredients,’ says Louise.
drinks better for me?

‘A regular 330ml can of cola contains 9 tsp
sugar, while diet cola contains no sugar
at all,’ says Louise. ‘Replacing sugar with
sweeteners won’t necessarily make a
food or drink healthy. However, they can
help reduce your sugar intake, which
in turn can help lower your risk of
type 2 diabetes and tooth decay.’
Q Isjarred
it unhealthy to use
sauces?
Add to basket A ingredients and additives
ÔThese might include more
HEALTHY FATS than homemade versions,’

‘Everything is good in says Louise. ‘But as long as
moderation but if you want to you bulk them out with
add more healthy fats to your vegetables and pulses, then
diet, try avocado, nut butters, dark
rk
k serve with wholemeal pasta
chocolate, oily fish (such as salmon) or rice, they can still form
and walnuts,’ suggests Louise. part of a balanced diet.’
48
Available in majority of larger stores
Available at
©2023 The LEGO Group. © 2023 Mojang AB. TM Microsoft Corp. © & ™ WBEI. (s23) © & ™ Lucasfilm Ltd.
SHOPPING
PAN-TASTIC
Put your kitchen kit to work with these nifty ideas
for getting more out of your Go Cook pan
T HE S T IR-FRY S TAPLE
Want that signature stir-fry
sizzle? This pan stands up
to high temperatures (the
logo on the handle glows
ti-use hero
red when the pan is ready
to cook), and it’s large
m u l
enough to toss all your
ou r
Y
ingredients together.
The nonstick coating
also makes for easy
clean-up after.
Go Cook Heat
Control Stirfry
Pan 30cm, £21;
Go Cook
Available in selected larger stores and online. Excludes Express and Whoosh. Delivery charges and some exclusions may apply
Butcher’s Block
46 x 30cm, £22;
Go Cook
Herringbone
Woven Tea
Towel 3-pack, £7
£21
T HE CURRY COMPANION
If your Friday night fakeaway
involves rustling up a rogan
josh or cooking a korma,
this versatile pan is perfect
for searing meat, toasting
T HE SAU T É SAVIOUR
spices and frying sauces.
The wide base is ideal for shallow
frying, with room for ingredients
to crisp up, making it ideal to, say,
WORDS JESS HERBERT
fry potato slices. Try it with fritters

and fish too. You can use the pan
on any type of hob and it comes
with a 20-year guarantee.
51
Available in the majority of larger stores Available at
EVERYDAY
What to drink?
If you’re considering switching to low- or no-alcohol alternatives,
we’ve got your back with these tips, tricks and drinks ideas
M
any of us give up drinking for January,
but the trend for no- and low-
alcohol goes beyond New Year’s
resolutions, with 30% of people planning to
reduce their alcohol intake year-round*. If
you’re cutting down or giving up, it doesn’t
Easy have to be daunting. In the past, a sober pub
N o ji t o trip meant a lemonade but now there are
p55
many alcohol-free spirits, wines and beers,
plus mocktails and infusions like these to get
excited about. Use January to experiment –
you may create new habits that stick.
Source: alcoholchange.org.uk
tai l
d mock
Tea-inspire
*
53
GETTING STARTED
You’ll be more likely to pour a glass
of something if the bottle is ready
and waiting in the fridge. Think
ahead by avoiding buying alcohol,
so that you won’t have it there
to tempt you. If you have SWAP SHOP
leftover Christmas drinks,
think about giving them If you often reach for a
away or try keeping them tipple after work, try these
somewhere you’re likely to substitutes instead
forget about them (for
example, in the loft or the FOR WINE
back of a wardrobe). Sparkling Rose Grape &
Rhubarb Drink 750ml, £1.50
THE SCIENCE (20p/100ml), has a cork you can
If you crave a glass of wine to
unwind at the end of the day,
you’re not alone. But have you ever
wondered why? Alcohol slows down
processes in the brain and nervous
49%
of people drink
pop, so it feels like the real deal.
FOR BEER
Low-Calorie Ginger Ale 1ltr,
80p, is as crisp and refreshing
WORDS JESS HERBERT RECIPES MIRIAM NICE PHOTOGRAPHY DAN JONES FOOD STYLING EMMA JANE FROST PROP STYLING JENNY IGGLEDEN
system, which can help you feel alcohol at least as a pint.
more relaxed*. When the craving once a week***
strikes have a glass of water, then FOR COCKTAILS
distract yourself until it passes – Try something sweet and
try building other de-stressing fruity like Apple, Peach, Mango
habits into your evenings instead, & Passion Fruit Juice 100%
such as stretching, listening to a Pure Juice 1ltr, £1.70.
favourite playlist, or sipping a cup
of herbal tea**. FOR FIZZ
Tesco Finest Cox’s Apple &
BE OPEN Elderfower Presse 750ml, £2.15
It can be particularly difficult when (29p/100ml), has similar bubbles
you’ve decided not to drink then to prosecco, and a great scent.
receive an ‘I’ve ordered for you’ text
from a friend at the bar. Letting
STICK TO A GOAL
people know in advance that you’re
not drinking alcohol can help you to Understanding your reasons if you’re sober, you might want to
avoid any awkwardness, and it gives for cutting down will make head home earlier than the friends
you more likely to stick to
Source: drinkaware.co.uk **Source: healthline.com ***Source: nhs.uk

them a chance to support you. getting a lift with you. If you can,
your goals. Here are some duck out of the designated driver
OLD HABITS reasons that might resonate. conversations and go it alone. This
Try to think about your triggers – way you can leave when you want to
if you can’t have a certain meal or Save money for rather than waiting on everyone else
go to a certain bar without drinking something special to be ready.
alcohol, consider creating some
distance. Similarly, don’t feel Improve your health, FORGET PERFECTION
pressured to have all your meet-ups including your skin, sleep Cutting down on alcohol may not
in the pub – many cafés are open and mood*** always go as planned. There might
late, or you could head out for an be a celebration that you want to
evening walk. Wake up with a toast with a glass of fizz, or you
clearer head could accidentally order a pint out
GIVE IT A BRAKE of habit – but that’s OK. Everything,
Sometimes agreeing to be the Lower your risk of from aiming for a few booze-free
designated driver can make not long-term health conditions nights a week, to pouring smaller
drinking feel like a punishment – and such as heart disease*** measures, is helpful.
*
54
EVERYDAY
Did oywou?
EASY NOJITO
kn
Serves 1 Takes 5 mins plus cooling
Cost per serve 19p
CLEVER SWAP Swap some of the soda

An average medium water for a dash of ginger beer to create
glass of wine has up to a slightly fiery flavour twist.
158kcal, while a pint of
beer can be 222kcal***. Make up 1 peppermint infusion tea bag
to pack instructions; leave to cool. Pour
25ml apple juice into a tall glass, then stir
in 50ml of the cooled peppermint tea.
Top up with about 150ml low-calorie soda
water with lime, fill up with ice cubes,
then stir to combine. Serve with fresh
mint sprigs and lime wedges, if you like.
64kJ
15kcal 0g 0g 3g <1g
1% 0% 0% 3% 1%
E S P RE S S O T O N I C
Serves 1 Takes 5 mins plus cooling

Cost per serve 27p
COOK’S TIP The espresso doesn’t need

to be cold, just not piping hot – that way
you’ll retain the best flavour without
melting the ice too much. Slowly pouring
the espresso in gives an ombré effect in
the glass; serve with a straw or stirrer to
mix it to drink. Garnish with citrus: a lemon
wedge or slice of grapefruit work well.
Make up 1 shot of espresso (35ml), pour

into a jug, then set aside to cool a little.
Pour 150ml Indian tonic water into a tall
glass and fill with ice cubes. Add a wedge
of lemon, then slowly pour in the espresso
so it swirls and floats on top. Serve with
a straw or stirrer and mix to drink.
Espresso
To n i c 103kJ
0g 0g 5g 0g
24kcal
1% 0% 0% 6% 0%
GIVE ME MORE!
Scan this QR code for more
alcohol-free cocktail
recipes on Tesco Real Food.
55
How to. . .
Love your freezer
This appliance can become the dumping ground for
leftovers and frozen peas – but learning how to use it
efficiently can help make cooking on a budget a breeze
T
he last thing you
want to do when
you’re short on time
and space is to sort out BEEF
your freezer. But what if How to defrost B U RRI T O B O W L
we told you that keeping it
organised and well THE FREEZER to clean, then make sure Serves 6
stocked can help you Try to pick a time when it’s cold before putting Takes 35 mins
make speedy family it’s relatively empty and food back in. Cost per serve £2.14
dinners, reduce food store any frozen food
waste and squeeze more you have in cool bags. THE FOOD 2 tbsp sunflower oil,
veggies into your meals? Unplug the freezer and Avoid defrosting at room plus 1 tsp
From hero ingredients let the ice melt, laying temperature, as harmful 150g frozen diced onion
and defrosting advice to towels on the floor to bacteria can multiply or 1 fresh onion, finely
new ways to use your ice soak up water, and more quickly (especially chopped
cube tray, here’s how to remove ice blocks with in meat, poultry and rice). 2 tsp frozen chopped
make the most of a spatula to speed things Defrost food in the fridge garlic or 2 fresh garlic
this kitchen essential. up. Wipe the inside with or on the defrost setting cloves, finely chopped
warm water and vinegar in your microwave. 500g frozen 5% fat beef
mince, broken into
chunks
3 tsp chipotle chilli paste
1 tbsp tomato purée
CAN I FREEZE THAT?

400g tin chopped
tomatoes
220g cherry tomatoes
YES NO 2 spring onions, finely
WHOLE LEMONS AND LIMES CERTAIN CHEESES Brie, sliced
Zest from frozen; thaw, roll Camembert and cream 10g fresh coriander,
and juice or cut into segments. cheese don’t freeze well, roughly chopped, plus
EGGS Both the whites and the yolks because their texture changes. But hard extra leaves to garnish
can be frozen, as long as they’re not cheeses and mozzarella are great for 2 medium avocados,
in their shells. popping in the freezer. sliced
RICE Cool within an hour, freeze for SALAD ITEMS Due to ½ lime
one month. Ensure it’s piping hot their water content, 300g frozen sliced
before eating. avoid freezing cucumber, peppers
NUTS Can be stored whole or chopped. lettuce, celery and 400g tin black beans,
YOGURT, CREAM AND CRÈME FRAÎCHE uncooked tomatoes. drained
Small portions can be frozen in ice UNCOOKED POTATOES 3 x 200g frozen steam
cube trays. However, be aware that Instead, parboil them bags long grain
the texture will change after freezing, before freezing to help white rice
so they’re best used in retain their texture 4 tbsp soured cream
smoothies or bakes. and flavour. (optional)
<#X#>
KNOW-HOW
C
CHOPPED
WE USED
GARLIC
Always
handy, plus
quick and
qu
easy to add to recipes,
£2.15 for 100g.
S
SLICED
MIXED
M
PEPPERS
Great
for those
last-minute stir-fries,
£1.25 for 500g (25p/100g).
D
DICED
ONION
Discover a
new freezer
essential –
£1.25 for 500g (25p/100g).
1 Heat 2 tbsp of the oil in a large pan and fry the until the liquid evaporates and
onion for 5-7 mins over a high heat, stirring the peppers soften. Add the
regularly, until softened and starting to colour. black beans and heat together.
Add the garlic and cook for 1 min. Tip in the beef Microwave 3 portions of rice to
and cook, stirring and breaking it up every so pack instructions, then stir through
often, until browned all over. Add the chilli paste the warm beans and peppers.
and tomato purée and cook for 1 min, then tip in 4 Divide the rice between 6 bowls,
the chopped tomatoes. Half fill the tin with water then add the chilli, salsa and avocado.
and add to the pan, then bring to the boil and Serve with soured cream, if you like,
simmer for 20 mins. and scatter with the coriander leaves
2 Meanwhile, quarter the cherry tomatoes and to garnish.
combine them in a small bowl with the spring Each serving contains
onions and coriander. Season to taste and set Energy Fat Saturates Sugars Salt
aside. Slice the avocado, squeeze over the 2046kJ
489kcal 20g 5g 8g 0.4g
lime and set aside. 24% 28% 25% 9% 7%
3 Heat 1 tsp oil in a medium frying pan over a of the reference intake. See page 9.
high heat and cook the peppers for 3-4 mins 2 of your 5-a-day; source of fibre
<#Y#>
UP TO
2XX MORE
M OR
LIKK E
LIKELY
TO QUIT
SMOKING *
*vs willpower alone. Nicorette Icy White

2 mg Gum, Nicorette Fruit 2 mg Lozenge and
Nicorette QuickMist mouthspray contain nicotine.
Stop smoking aid. Requires willpower. Always read the
label. UK-NI-2300710
Available at
KNOW-HOW
1 Ice to
meet you
F ive new ways to use
your ice cube tray
2 1 BREAKFAST
IN MINUTES
Add pancake batter
and berries to each
tray section, then
freeze. Pop frozen
batter into a frying pan
and fry low and slow to
make pancakes.
2 POP-OUT PUDS
Make simple truffles by
encasing marshmallows,
nuts and peanut butter
in melted chocolate
and freezing. Pop out
for a sweet treat or
edible gift.
3 EASY SEASONINGS
Freeze leftover stock,
wine, chopped spring
onions or fresh herbs
(topped up with oil) to
reduce waste, and use
to add flavour to dishes.
4 QUICK-FRY
SOLUTIONS
Freeze leftover oil from
jars of antipasti to add
flavour when frying veg.
5 SPEEDY DUMPLINGS
For dumplings in a flash
(see recipe for dough,
p72), dust an ice-cube
tray with flour, lay a
Top
thinly rolled rectangular
tip
piece of dough over the
top, gently pressing it
into each of the holes.
Add your fillings, then
Use separate lay another rolled-out
trays for different piece of dough on top,
things, to ensure pressing to seal. Tip
your ice cubes for upside down to remove,
3
drinks don’t start then cut along the
to taste like natural lines to create
herbs! the dumplings.
59
KNOW-HOW
CHILL OUT…
WHAT GOES WHERE? …in the kitchen with
these popular hero
Freezer frozen ingredients that
fact file will make family dinners
easier than ever
What is optimum TOP DRAWER
fullness? Fill your Ice cream, chips, batch-cooked meals, WWho has
freezer to 80%. If it’s bread. They’re all easily accessible here. ttime to
too full, you might pprep,
block vents, which ppeel and
means air won’t be able chop a fresh squash?
to circulate properly. Butternut Squash
Chunks 500g,
What is the ideal £1.60 (32p/100g).
temperature? It’s MIDDLE DRAWER
best to keep the Fruit and veg. Keeping these together AAdd instant
temperature at -18°C. means you’re less likely to double-up on fflavour to
If it’s too cold, over items, and it cuts down on rummaging. a range of
time you’ll notice a rrecipes with
build-up of ice. If it’s handy Ch
Chopped Ginger
too warm, there’s a 75g, £2.15 (29p/10g).
chance your food will
start to thaw (this will S
Save energy
be particularly obvious BOTTOM DRAWER boiling
b
with ice cream). Meat, fish and poultry should be kept potatoes
p
here to avoid cross-contamination. with
w
pre-made Mashed
M
Potato 900g,
£1.80 (20p/100g).
U your
Up
5-a-day
5
with
w
Caulifower
C
4
Rice 4 Pack 600g,
£4.50 ways to £2.50 (42p/100g).
plan like a pro
I
Increase
£1.30
1 Portion before freezing to avoid
defrosting too much. Try pouring the
food into a bowl or onto a plate to
your fish
y
iintake
and
a
see what a serving looks like. create new w recipes
rec by
In a flash
l h 2 Label all your food with when it was
frozen and how many portions are in
the bag, and don’t forget to write
swapping chicken for
Cod Fillets 360g,
£3.75 (£1.04/100g).
Flash freezing, also known as open- what’s inside!
freezing, is a handy technique for saving
space and portioning with ease. If what
you’re freezing is prone to clumping,
3 Rotate your food so that the oldest
freezer bags or boxes are always
nearest to the front.
For
F a great
meal
m
in
for two
i minutes
pop it on a baking sheet to freeze,
then transfer to freezer bags. This is
great with bread slices and berries, and
4 List everything you have in the
freezer and check before you go
food shopping to prevent
try
t Chicken
& Chorizo
Chorii Paella
700g, £3 (43p/100g).
it’s easier to defrost what you need. unnecessary doubling up.
60
KEEP STANDING UP
FOR ME AND THE
TREES WE NEED.
The Woodland Trust creates and
protects healthy habitats for people
and wildlife everywhere.
Join our movement of more than
300,000 people and help us stand up
for the UK’s woods and trees.
Support us from just £4 a month by
becoming a member today.
Scan the QR code or visit

The Woodland Trust is a registered charity, nos. 294344 and SC038885.
woodlandtrust.org.uk/join
Photo: Aileen Louden/WTML CP00954 11/23
KNOW-HOW
dw e ek meal
y o u y m i
i d
D ow? Ea s
kn
A big bag of
spinach can go
off in the fridge,
so frozen means
you waste less.
We used: Leaf
Spinach 900g,
£1.85 (21p/100g)
CHICKEN &
M U S H RO O M 1 Preheat the oven to gas 6, 200°C, fan 180°C.
F L O RE N T I N E Arrange the chicken breasts in a single layer on
WORDS JESS HERBERT RECIPES POPPY MAHON PHOTOGRAPHY GARETH MORGANS, GETTY IMAGES
a baking tray, cover with foil and bake for 25 mins
Serves 4 until completely defrosted and starting to cook
Takes 50 mins (turning white). Pierce the thickest part of each
Cost per serve £1.54 breast with a knife to check there’s no resistance
or ice crystals.
4 frozen chicken breasts 2 Meanwhile, heat the oil over a high heat, in a
large frying pan. Add the mushrooms and fry for
What is 2 tsp olive oil
500g frozen sliced 5 mins until all the water has evaporated. Lower
freezer burn?
FOOD STYLING MIMA SINCLAIR PROP STYLING VICTORIA ELDRIDGE
mushrooms the heat to medium-high, add the garlic and cook
Ever wondered why your 3 tsp frozen chopped for another min. Pour in the wine, if using, and
frozen food seems to have garlic or 3 fresh garlic simmer for 2-3 mins. Add the chicken breasts and
lost its flavour? Freezer cloves, thinly sliced frozen spinach and cook for 5 mins, then pour in
burn happens when food 100ml white wine the cream and stock and simmer gently for 15 mins,
isn’t wrapped well, leaving (optional) turning everything over every few mins until the
it exposed to air, so it loses 320g frozen leaf spinach chicken is cooked through, the spinach is defrosted
moisture and flavour. Although 150ml double cream and the sauce coats the back of a spoon.
texture and flavour can suffer ½ chicken stock cube, 3 Stir through the cheese and season to taste.
with freezer burn, the food is made up to 150ml Remove from the heat and serve with mashed
usually safe to eat. To prevent 30g Parmesan, finely potatoes and green beans, if you like.
it, store food in airtight grated
containers and aim not to frozen mashed potato
leave it in the freezer for and frozen green 1546kJ
370kcal 25g 14g 3g 1.2g
longer than three months. beans, to serve 19% 35% 69% 3% 20%
(optional) of the reference intake. See page 9.
62
Great starts
Give your morning bowl a glow-up and shake
up your wake-up with these breakfast ideas
WHOLESOME LITTLE ‘O’S

Who doesn’t love getting their
teeth into those crunchy little Os?
A BITESIZE Nestlé Cheerios Multigrain Cereal
UK CLASSIC 540g, £3.50 (65p/100g), serves up
Natural and tasty, vitamins and calcium, while the
wholegrain wheat is green banner on the box reminds
the star ingredient in you each bowlful packs in at least
Nestlé Shredded 8g of wholegrains.
Wheat Bitesize Cereal
720g, £4.40 (61p/100g).
Top your morning
bowlful with a mix of
dried fruits, nuts and
seeds and a drizzle of
sticky honey.
SQUARE BREAKFAST
Kick-start the day with Nestlé
Shreddies Original 630g, £3.50
(56p/100g), which contain wholegrain
wheat, fibre, iron and B vitamins.
They’re cut, baked and toasted to a
secret recipe that’s kept fans coming
back for more since 1953.
64
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65
Available in selected larger stores. Available at
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WELLBEING
Give a
stronger
start
Here’s how you can help fund
healthy food and activities
for local children with Tesco
Stronger Starts
T
o dream big, some children a children’s group has, the more
need a helping hand. And Tesco chance it has of being awarded the
is determined to give them that largest funding amount.
– with your support – to help them Keep your eyes peeled because
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where those blue tokens come in. months. Together we can help
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For the children Stronger Start in life.
Tesco Stronger Starts is a £5 million
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HELPING CHILDREN THRIVE
These groups have already been
groups can receive a grant of up to
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how they plan to use the money
activities to help children thrive.
Kitchen Garden: The Friends
Through this scheme, of Marlborough St Mary’s Primary
schools and children’s

School, Marlborough, Wiltshire
The ‘from earth to table’ produce
ggroups can receive a grant from the new garden will be used in
snacks and lunches, and to promote
of up to £1,500 to spend on fresh, homegrown food in lessons.
healthy food and activities The Junior Heed Project: Gateshead

Football Club Community Foundation,
WORDS JESS HERBERT *These groups were in the
voting round from July 2023 to September 2023
And who gets those grants is

A Tyne & Wear Children aged 6-14 will
ultimately decided by how you vote enjoy free Saturday morning football
with your tokens. coaching sessions run by fomer
Pick up a blue token at the till or Gateshead FC captain Ben Clark.
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67
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Available in selected stores Available at

KNOW-HOW
Review and reset

New year, same finances? Try using this fresh start to make tweaks to your
spending (with a little help from Tesco Bank) so you can budget with confidence
Did ywo?u
Reserve energy
L
ooking to shake up your the best pet insurance: look
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WORDS JESS HERBERT ILLUSTRATION DÉBORA ISLAS/ILLUSTRATIONX
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69
Feel-good food
Cooking and eating with family and friends can do wonders for
our wellbeing. You told us what it means to you…
W
e’ve all heard that sharing
is caring – and never is this
more true than with food.
Star bakers
From the ubiquitous lockdown Two young readers used our cover recipes as
banana bread to potluck dinner inspiration to cook up a storm. Top marks all round!
parties, cooking and sharing food
can be a way to stay connected and Pink power
keep our cultures alive, as well as Louise from Hampshire, says:
to stay happy. But despite all the ‘My son made your Pink lemonade loaf
benefits, time constraints and the cake from the June 2023 magazine, and
rise of on-the-go meals mean only it was absolutely delicious. He’s only 10
Source: link.springer.com/article/10.1007/s40750-017-0061-4 ***Source: lovefood.com/news/73175/baking-improves-mental-health

28% of us are sitting round the table and this is the first bake he’s made all
together for dinner each night*. by himself. He wanted me to send you a
Eating socially has been important picture of the cake to say thank you for
Source: travelodge.co.uk/press-centre/press-releases/Dinner-officially-right-way-refer-your-evening-meal-according-nation
throughout our history. Although the recipe! According to George [pictured
our ancestors cooked and ate for left], “It tasted like pink lemonade,
survival, the ritual soon became lemony, spongy and very tasty”.
a tool to create communities and ‘It was lovely to see him so inspired
strengthen social bonds. The same by this cake. He followed the recipe exactly –
is true today: a study found that we only helped him put it in the oven and take
people who eat together more often it out again – and it was a real feather in his
feel happier, more engaged with cap. He was so proud of it that he took some
their local community, and have to his nan and the neighbours. Everyone
a better support network**. thought it was delicious.’
While the focus on cooking for
nutrition is important, perhaps Blackberry bakes
the focus on ‘we are what we eat’ Rachael from Surrey, says:
neglects the important part of ‘My seven-year-old son Jack [pictured
how we eat. Here, Tesco magazine left], was so taken with the September
readers share their favourite 2023 cover image (Blackberry traybake)
recipes, what they cook for others that he insisted on making it. Good job
and how it makes them feel. I had a ton of blackberries in my freezer!
Jack said his creation was “yummy
and delicious”. His favourite part was the
61%
topping because it had white chocolate in it.
‘Jack had a real sense of achievement making
this cake. Baking takes a lot of concentration,
so I was really impressed that he wanted to do
it. I encouraged him to read the recipe and
say sharing their
take in the technical language, and I helped
creations with him weigh the ingredients. Fortunately for us,
their loved ones we have a dishwasher – I wouldn’t expect him
makes them to do all the washing up too!’
happy***
**
*
70
WEEKEND
My mum’s soup brings back happy memoriess

M
Readipere
G A RD E N S O U P 1 Heat the butter and oil in a large, lidded
‘The best thing about this saucepan or flameproof casserole dish
LAUREN ARNOLD
rec
from Somerset soup is it’s so versatile. (about 5ltr capacity) over a low heat. Add
Use any leftover meat. the bacon and fry, stirring occasionally,
‘My mum started Loose veg are cheap, but for 8-10 mins until beginning to brown.
making this recipe handy packs of veg that 2 Stir in the vegetables and garlic, then
about 13 years ago. are the right weight are cover and cook over a low heat for
really convenient too,’ 20 mins, stirring occasionally.
When we were done says Lauren. 3 Pour in the stock, bring to the boil,
with the Christmas then reduce the heat to a simmer.
turkey, my dad would Serves 8 Cook, uncovered for 45 mins, stirring
Takes 1 hr 50 mins occasionally, until all the veg are tender.
pull off as much meat
Cost per serve 78p 4 Stir in the tomato purée and shredded
as he could for turkey and simmer for a further 15 mins.
“Mum’s soup”. I love 25g unsalted butter Season to taste, then ladle into warmed
it because of the 2 tbsp olive oil soup bowls and serve with crusty bread,
300g pack unsmoked if you like.
memories it brings
thick cut back bacon Each serving contains
of my family eating it rashers, cut into 2cm Energy Fat Saturates Sugars Salt
together. Now I make pieces 1093kJ

262kcal 14g 5g 9g 2.7g
5 celery sticks, chopped 13% 20% 26% 10% 45%
it year-round in big
500g pack leeks, of the reference intake. See page 9.
batches to take to trimmed and chopped
family and share with 350g courgettes,

my student friends.’ chopped
350g carrots, scrubbed
and chopped
1 large onion, diced
2 garlic cloves, crushed
3 chicken stock cubes,
made up to 1.5ltr
1 tbsp tomato purée
300g leftover cooked
turkey or chicken,
shredded
crusty bread, to serve
(optional)
71
WEEKEND
I remember having pelmeni [dumplings]

when I was six years old. They’re amazing,
and the first meal I made in the UKK
Readipere
PELMENI
( S AV O U RY
DUMPLINGS)
Makes 36 with leftover

KATERYNA
KHARANFIL
rec
filling – see Use it up from Ukraine, now
lives in Surrey
Serves 4 freeze
cooked pelmeni and ‘Cooking and food hold a
leftover filling special place in Ukraine. So
Takes 45 mins
Cost per serve 79p
when I arrived in the UK with
my two children to escape
USE IT UP There’ll be the war, and moved in with
extra mince mixture
my 76-year-old sponsor,
left over: roll into
30g balls and fry Jane, food really helped me
until golden and bond with her. Back home,
cooked through. dinner is the main meal
where we’d all eat together
1 medium egg
275g plain flour, plus and tell stories about our
extra for dusting day. Now we sit down with ‘I think when you make something
COMPILED BY ANGELA ROMEO PHOTOGRAPHY KAREN THOMAS FOOD STYLING SOPHIE FOOT PROP STYLING LUIS PERAL
½ onion, very roughly Jane, as I would with my especially for someone, it makes
chopped them feel really loved’
250g beef, pork, turkey
family back home. She loves
or chicken mince the salted salmon, meatballs Shirley Phillips from Angus
40g salted butter, and roasted fish I’ve cooked, tells us about her love of
diced making foodie gifts to share.
and I feel like I’ve made a
fresh parsley, to serve ‘I only make foodie gifts
(optional) lifelong friend.’ when I’m in the right frame of mind.
150g soured cream I’m convinced how you’re feeling when
you make things affects the outcome.
1 Whisk the egg in a bowl with 125ml rounds in half and press to seal. Press I once made Scottish tablet when I was
cold water and a pinch of salt. Stir in the pointed corners together and set in a grumpy mood and it was a complete
the flour until it comes together, aside on a lined baking tray. Repeat disaster! I love using recipes that have
adding 1-2 tbsp extra water if needed. with the remaining dough. been handed down through the family.
Turn out onto a lightly floured surface. 5 Boil the pelmeni (in batches, if Making “Bethia’s rhubarb & ginger jam”
Knead to a smooth dough for 1-2 mins. necessary), in a large pan of salted or “Rosie’s shortbread” is the best way
Return to the bowl, cover with water for 3-5 mins, stirring to stop of keeping memories alive. For my gifts,
clingfilm and chill for 30 mins. them sticking. Transfer to a large dish I use recycled jars and bottles and add
2 Meanwhile, pulse the onion in a food with a slotted spoon. Add the butter a “Made with love” sticker. I think people
processor with 40ml just-boiled water and toss gently to coat. Season with are very appreciative of homemade gifts,
until finely chopped. Transfer to a black pepper and scatter with torn especially as homemade is less of a
bowl, then mix in the mince. parsley, if you like. Serve with soured common thing these days.’
3 Roll out the dough on a lightly cream for dipping.
floured work surface to about 2mm Each pelmeni contains
thick, then use a 5cm cutter to stamp FEATURE IN TESCO MAGAZINE!
out about 36 rounds, re-rolling the 1945kJ

464kcal 21g 12g 2g 0.4g Are you a Tesco magazine superfan?
trimmings as needed. 23% 29% 59% 2% 7% We’d love to hear from you! Turn to p7 for
4 Put small pinches of the meat in the of the reference intake. See page 9. more details and how you could feature in
centre of the dough rounds. Fold the a special upcoming issue.
72
£5 off
Coupon
on Page 4
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Get results you can trust
with Braun thermometers
Braun Braun Braun

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Too good
to waste
Save money, reduce waste and give
leftovers a new lease of life
USE IT UP or mash to top CHICKEN THIGH

Speedy
S d id
ideas ffor cottage pie. FILLETS, p32
leftover Freeze cooked or
ingredients GARLIC & uncooked chicken in
from recipes GINGER freezer bags for up
in this issue PASTE, p30 to three months.
This will last in the As it’s one of the
WALNUTS, p31 fridge for 8 weeks most versatile
Add a sprinkle to and can help ingredients, you can
salads, pastas or tarts create a use it in just about
for crunch – they pair cheat’s base everything, from veg-
especially well with to maximise packed traybakes to
leeks, blue cheese flavour in Indian classic sandwiches.
and beetroot. For cooking for Find inspiration at
sweet recipes, use curries. Or mix with tes.co/chickenrecipes.
in bakes like banana soy sauce and lime
bread and muffins. juice to create a dip MINT, p26
for dumplings Freeze mint
SWEET POTATOES, p25 or spring rolls. leaves in an
If small sprouts have ice cube tray, top
grown but the veg is FROZEN SPINACH, p62 up with water,
still frm, it is still safe This will last for a fewand use to add
to eat – simply cut months in the freezer. extra zing to
the sprouts out and It can be added to most drinks. For a
discard. Grate the family meals from quick dip to go
potato and mix with frozen (fsh pie, curry with fritters or
flour, egg and spices, or stew), as long as thedress salads, mix
shape into patties meal is saucy enough mint, yogurt, feta
and fry for breakfast for it to defrost. For and crushed garlic. TOASTED
D FLAKED
potato cakes. Bake a speedy side, make ALMONDS, p30
for jacket potatoes for creamed spinach by HOISIN SAUCE, p33 Toss couscous with
lunch, turn into chips defrosting and warming This gorgeous sticky pomegranate seeds,
on the hob with Asian sauce makes a fresh coriander and
cream and nutmeg. great sweet marinade. flaked almonds to
Try it with meat, make an aromatic side
salmon, jackfruit or to serve with tagines
even cauliflower or stews. Scatter over
steaks, then use these yogurt with berries or
to top noodles or cherries for a better-
enjoy in lettuce wraps for-you pud or mix
with shredded veg. into fruity bakes.
74
KNOW-HOW
FRIDGE-RAID FEASTS HOW TO...

Create a comforting winter soup …cook root
with a few common leftovers
to stem
Did you know you can
use many bits of veggies
we throw away?
CAULIFLOWER
Roast leaves until crisp and
1 Roast up leftover veg such as

peppers, squash, tomatoes,
carrots, leeks or onions with
dip into houmous, or slice
and stir-fry with sesame oil.
spices, miso paste, harissa

or chipotle paste, for extra
2 Bulk out with lentils

and cooked meat.
Finish with wilted spinach
flavour. Add stock or chopped
tomatoes, then blend (if you
like it chunky, leave half the
leaves and a dollop of veg out to add back in later).
crème fraîche.
BROCCOLI
Don’t discard the stalk –
this can be roasted or
pan-fried, it will just need
to be diced smaller than
the florets due to
its thickness.
SQUASH
No need to peel as the skin
will caramelise when
roasted. The seeds can
also be tossed with spices
and roasted for a fibre-
packed snack.
LEEKS
Save those hardy outer
leaves and add them to a
pan (along with onion skins,
veg peelings and herb
stalks), cover with water
and simmer into a stock.
3 Top with GIVE ME MORE!

chickpeas, tossed Scan this QR code
in paprika and to find more ideas
roasted until crispy, for reducing food
or chop up past-its- waste, on Tesco
best bread and roast Real Food.
into crunchy croutons.
75
1 Separate the broccoli into small florets
and grate the stalks. Simmer the florets
in a large pan of boiling water for 2 mins
until just tender. Drain well and put on
a plate lined with kitchen paper to
remove excess moisture.
2 Put the frozen veg on a large plate and
microwave on full power for 5-6 mins
until defrosted and piping hot, stirring
occasionally. Transfer to a plate lined
with kitchen paper.
3 Preheat the oven to gas 6, 200°C,
fan 180°C. Grease a 20cm round cake tin.
Heat 1 tsp oil in a nonstick frying pan and
cook the onion over a medium-low heat
for 3 mins. Add the grated broccoli
stalks and cook for a further 3 mins,
then stir in the microwaved veg and
broccoli florets and remove from the
heat; season.
4 Flatten the bread slices slightly with
a rolling pin and use to line the
prepared tin, overlapping slightly to
avoid any gaps, coming just over
the rim. Mix the remaining oil with
the dried herbs and brush over the
bread, ensuring you brush the
Use edges on the outside.
s gr 5 Bake for 10 mins, turning the tin

halfway. Evenly sprinkle 50g of the
eat- cheese over the base. Return to
value f the oven for 2 mins until the
rozen mixed veg cheese has melted.
6 Mix the eggs and remaining
cheese together.
7 Remove the case from the oven
and use a knife to spread the melted
cheese to cover any joints in the
overlapping bread to create a seal.
LEFTOVER BREAD Spoon the veg mixture on top, spreading
1
it out evenly, then pour over the egg
C H E AT ’S V E G G I E 1 small head of broccoli mixture. Transfer to a baking tray then
QUICHE 300g Grower’s Harvest bake for 25-30 mins, turning halfway,
frozen mixed vegetables until set with no wobble. If the edges are
Serves 6 5 tsp rapeseed oil, plus getting too dark, cover with kitchen foil.
MILLION Takes 1 hr 10 mins extra for greasing Leave to cool for 5 mins, season with
Cost per serve £1.11 1 red onion, sliced black pepper, then slice in the tin and
6 slices leftover serve warm. Store leftovers in the fridge
loaves of bread COOK’S TIP Don’t worry wholemeal bread for up to 2 days.
are wasted each if some egg mixture 1 tsp mixed dried herbs
day in the UK* escapes to the outside 125g 30% reduced-fat
of the case: it will cook extra mature cheese, 1412kJ
337kcal 17g 5g 5g 1.0g
like eggy bread and grated 17% 24% 25% 5% 17%
add to the flavour! 6 eggs, beaten of the reference intake. See page 9.
High in protein; high in vitamin B12;
1 of your 5-a-day source vitamin A, D and C
76
KNOW-HOW
LEFTOVER POTATOES 1 Cook the rice to pack instructions; We used...

drain and set aside.
G U JA R AT I - S T Y L E 15g fresh coriander, 2 Meanwhile, heat the oil in a large, …these great value staple
C A B B AG E & stalks and leaves lidded, high-sided frying pan over a ingredients**, which help
P O TAT O C U RRY separated and medium heat. Toast the mustard and you use up your leftovers
chopped cumin seeds for 1 min until they begin
Serves 4 500g foury potatoes to pop, then stir through the remaining M
MIXED
FROZEN VEG
FR
Source: WRAP. **Available in the majority of larger stores. Aldi Price Match: Prices checked and matched on hundreds of comparable products from GB Aldi stores and/or online twice weekly. Price most
Takes 25 mins (skin on), chopped into spices and coriander stalks; cook for
often found matched excluding promotional prices. Prices matched pro rata. Products matched may vary by week. Product availability varies by store. For more details, see tesco.com/aldipricematch
Cost per serve 78p 1.5cm cubes 30 secs. Add the potatoes, cabbage, At only 89p/kg
440g white cabbage, tomatoes and ½ tsp salt. Cover and an with the
and
300g brown rice core removed, leaves cook for 10 mins over a medium heat, same
sa
a nutrients
1½ tbsp vegetable oil shredded stirring regularly to stop anything as fresh veg,
veg these frozen
½ tsp mustard seeds 400g tin Grower’s Harvest sticking to the bottom of the pan. veg mix well with leftover
½ tsp cumin seeds chopped tomatoes Check the potato is tender and, ingredients to make things
1 tsp turmeric ½ lemon, juiced if needed, re-cover and cook for like fishcakes and pies. Or
1 tsp ground coriander 4 spring onions, chopped about 5 mins more. use them in the quiche, p76.
2 green chillies, 200g low-fat yogurt, 3 Squeeze over the lemon juice;
deseeded and diced to serve season to taste. Fold through the TOMATOES
T
spring onions and most of the chopped Ch
Chopped
2 of your 5-a-day coriander leaves, then serve with the tomatoes are 1 of
to
your 5-a-day. A
yo
4.4
brown rice and yogurt. Garnish with
the remaining chopped coriander. great all-rounder,
gr
use
u se them wwith other veg in
a pasta sauce, to make
2064kJ
489kcal 8g 1g 14g 1.0g jambalaya and pie fillings,
MILLION 24% 11% 6% 15% 16%
or in curries and stews.

Low in fat; source of vitamin C OATS Versatile
OA
potatoes are an affordable
and
thrown away at just 90p/100g,
every day in these oats are a
th
terrific way to use up
the UK*
overripe bananas, like in
our baked oats recipe, p78.
Or blitz into
a breakfast
smoothie with
frozen fruit.
atoes
tom
ned
e tin
d fav
Uses storecupboar
*
77
KNOW-HOW
USE UP MILK
B L U E B E RRY & 2 apples (226g),
BANANA BAKED cored and
OAT S coarsely grated
2 large, ripe
Serves 6 bananas (300g),
Takes 50 mins mashed
Cost per serve 59p 1 large egg, lightly
whisked
200g Grower’s Harvest 400ml semi-
porridge oats skimmed milk
1 tsp ground 2 tbsp clear honey
cinnamon or maple syrup
good pinch of grated 1 tsp vanilla extract
nutmeg 250g frozen
½ tsp baking powder blueberries
1 of your 5-a-day

In a large bowl, mix the oats, spices and
baking powder together. Then add the
grated apple and mashed banana; mix again.
2 In a jug, whisk the egg, milk, honey and
vanilla together. Pour over the oats and
stir well.
3 Scatter half the blueberries over the base
of a 20 x 20cm ovenproof dish or cake tin
(not loose-bottomed). Spoon the milky oat
mixture over the top, followed by the
d he r o
r
WORDS JESS HERBERT RECIPES LUCY O’REILLY, GREGOR McMASTER PHOTOGRAPHY DANIELLE WOOD
oa
Low-cost oats = storecupb
remaining blueberries. Spread evenly across
the dish with the back of a spoon. Bake for
40 mins or until the oats have absorbed the
liquid and are golden, crisped and cooked
through. Serve warm or cooled completely.
FOOD STYLING EMMA JANE FROST PROP STYLING LUIS PERAL *Source: WRAP
1200kJ
284kcal 5g 2g 26g 0.2g
14% 7% 8% 29% 4%
Source of protein; source of fibre;
source of vitamin B12
490
MILLION
pints of milk are
thrown away
every year*
78
JANUARY’S
FLAVOUR-
MAKERS
Whether you’re looking for comfort, goodness
or something great tasting and good value,
Jamie shares the meals that will see you
through January with a smile on your face
i d
D ow?y o u
kn
This dish is
perfect to make
ahead and
freeze for those
weekday nights,
when you’re
stretched
for time.
80
‘As comfort foods go, caulifower cheese is hard
to beat. I’ve given this family favourite a tasty
twist, adding curry powder for a spicy boost that
5 INGREDIENTS MEDITERRANEAN BY JAMIE OLIVER IS PUBLISHED BY PENGUIN MICHAEL JOSEPH © JAMIE OLIVER ENTERPRISES LIMITED (2023, 5 INGREDIENTS MEDITERRANEAN). RECIPE PHOTOGRAPHY DAVID LOFTUS ©2023
will warm up any cold January night. Heroing

seasonal veg, and freezer and storecupboard
staples, it feels far more indulgent than it is.’
CURRIED CAULIFLOWER
CHEESE SOUP
WITH SWEET LEEKS & CRUNCHY NAAN CROUTONS
J
anuary can be a bleak Serves 4 1 Preheat the oven to gas 6, 200°C, fan 180°C and
old month. We’re back Takes 25 mins line a baking tray with baking paper. Dissolve the
to work after the festive Cost per serve 82p stock cubes in 1ltr of boiling water.
season and budgets can be 2 Trim, wash and slice the leeks. Drizzle 1 tbsp of
2 veg stock cubes olive oil in a large, lidded saucepan on a medium
tight. But what I love about
2 leeks (360g) heat. Add the leeks; cook for 10 mins until softened.
this time of year is the chance 2 tbsp olive oil 3 Add the cauliflower to the pan, stir in the curry
to embrace the new – trying 600g frozen cauliflower powder, then add the stock and bring just to the
different flavours and florets boil. Reduce the heat to low, cover and simmer for
ingredients – and that doesn’t 2 tsp mild or medium 10 mins, or until the florets are tender. Use a wooden
curry powder spoon to break up the florets once they defrost.
have to come at a cost.
1 garlic & coriander naan 4 Meanwhile, tear the naan bread into 2cm pieces
First up is my Curried bread and toss with 1 tbsp of olive oil. Spread out onto
cauliflower cheese soup, 60g Cheddar cheese the tray and bake for 5 mins, or until crispy and
which is everything the 2 tbsp mango chutney lightly golden.
traditional dish delivers but 100ml semi-skimmed 5 Carefully pour the cauliflower mix into a food
with warming spices and naan milk processor (or mash with a potato masher), grate
4 tbsp flaked almonds, in the cheese, add the mango chutney and blitz
croutons. Then, my Veggie
toasted (optional) until super smooth. Return to the pan, loosen
spiced rice makes the most of with the milk, then season to perfection.
storecupboard essentials and 6 Ladle into warm bowls, top with the naan
is on the table in 25 minutes! croutons and flaked almonds, if using, and serve.
Finally, my Crispy veggie Each serving contains
mince & mushroom bowl Energy

1644kJ
Fat Saturates Sugars Salt
394kcal 20g 5.3g 14.4g 1.5g

celebrates meat-free mince 20% 29% 27% 16% 25%
and uses up that often of the reference intake. See page 9.
Carbohydrate 39.9g Protein 14.4g Fibre 4.8g
leftover veggie: carrots. These Source of protein, which supports the
two are Better Baskets recipes maintenance of normal bones
to help you make better

choices about the food you WIN! JAMIE’S NEW BOOK,
buy and the meals you make – 5 INGREDIENTS MEDITERRANEAN
even when times are tight. Jamie’s new cookbook, 5 Ingredients Mediterranean, is out now,
and one of you could get your hands on a signed copy (plus an online
GIVE ME MORE! Jamie Oliver Cookery School voucher, worth £29)! Just share a
photo of a Jamie recipe you’ve cooked from tes.co/jamieoliver on
Scan this QR code to fnd
lots of Jamie’s recipes on Instagram with #TescoAndJamie and #TescoJamieChallenge. Opens
Tesco Real Food. 00.01 on 3 Jan 2024. Closes 23.55 on 30 Jan 2024. UK only, 18+.
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81
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2 onions, sliced
2 tbsp olive oil
1 splash red wine vinegar
300g long grain rice
2 x 400g tins kidney beans
2 tsp Cajun seasoning
1 vegetable stock cube
15g fresh thyme
320g frozen peas, sweetcorn or broccoli
4 large free-range eggs
GIVE IT A GO
‘We’re often looking for tasty vegetarian dishes in January, so may I introduce my
Veggie spiced rice. It stars great-value kidney beans, which are a great source of
protein, and is flavoured with Cajun seasoning, so is super-tasty and healthy too. And
considering it’s on the table in 25 minutes flat, it’s a great family favourite.’
VEGGIE SPICED RICE
Whyy?
Serves 4 1 Peel and slice the onions and place rice is tender and the liquid has
Takes 25 mins in a large pan on a medium heat, with been absorbed.
not tr
Cost per serve 81p 1 tbsp of olive oil and a pinch of salt 5 Meanwhile, heat 1 tbsp of olive oil
and pepper. in a large, nonstick frying pan over a
2 onions 2 Cook for 5 mins, then add a splash medium-high heat. Crack in the eggs
2 tbsp olive oil of red wine vinegar, turn the heat up and fry to your liking.
1 splash red wine vinegar and let the vinegar bubble away. 6 Divide the rice between plates, Switch up the
300g long grain rice 3 Add the rice, beans (juice and all) top with a fried egg and serve seasoning to
2 x 400g tins kidney and Cajun seasoning to the pan, and straight away. whatever you
beans crumble in the stock cube. Pour in fancy, or
2 tsp Cajun seasoning 500ml of boiling water. whatever you
1 vegetable stock cube 4 Pick and add the thyme leaves, 2541kJ
15g 3.4g 9.8g 1.5g have in your
604kcal
15g fresh thyme then bring to the boil; reduce the 30% 21% 17% 11% 25% cupboard – jerk,
320g frozen peas, heat, cover and gently simmer for of the reference intake. See page 9. curry powder and
Carbohydrate 97.3g Protein 26.5g Fibre 13.8g
sweetcorn or broccoli 10 mins with the lid on. Then add 2 of your 5-a-day and a source of protein, which
five spice would
4 large free-range eggs the peas in an even layer on top of supports the maintenance of muscle mass all work well here.
the rice, replace the lid, and cook
Source of protein for a further 5 mins, or until the
83
JAMIE’S TOO GOOD TO WASTE
‘Gracing the cover this month is a real winner of a dinner. I’ve heroed frozen meat-free
mince and flavoured it with ginger and spring onion. When served with noodles and fresh
veg, it makes for a punchy meal that’s full of the good stuff. I’ve finished it off with carrot
– a veg often left at the bottom of the fridge, helping to make it easy on your wallet.’
CRISPY VEGGIE MINCE & MUSHROOM BOWL
2024 JAMIE OLIVER ENTERPRISES LTD. PHOTOGRAPHY: RICHARD CLATWORTHY, PORTRAIT ©2024 JAMIE OLIVER ENTERPRISES LTD. PHOTOGRAPHY: CHRIS TERRY FOOD STYLING: MADDIE RIX
WITH WHOLEWHEAT NOODLES & CRUNCHY VEG
Serves 4 1 bunch spring onions 1 Take a handful of mushrooms, 3 Drizzle 1 tbsp of oil into the pan,
Takes 25 mins 454g Plant Chef roughly chop and pan-fry in on turn the heat up to medium-high,
Cost per serve £1.53 Meat Free Mince* a medium heat in 1 tsp of oil until and add the meat-free mince,
300g wholewheat golden, then set aside. fnely chopped mushrooms, ginger
250g mushrooms noodles 2 Meanwhile, peel and grate the and white spring onions. Stir-fry for
vegetable oil 160g carrots ginger. Finely slice the white part 20 mins, or until the mince is gnarly
2cm piece ginger 2 tbsp reduced-salt of the spring onions (reserving the and crispy.
soy sauce green tops), then fnely chop the 4 Cook the noodles to packet
High in protein 1 lime rest of the mushrooms (or blitz in instructions. Scrub, trim and julienne
a food processor). the carrots with a peeler. Finely slice
the green tops of the spring onions.
5 Remove the mince pan from the
heat, add the soy sauce, grate in the
lime zest and squeeze over the juice.
6 Drain the noodles and divide
Plant Chef Meat Free Mince is available in selected larger stores and online. Product availability varies by store
between warm serving bowls. Spoon
over the mince and the reserved
golden mushrooms, then serve with
the carrots and green spring onions.
1922kJ
460kcal 4.3g 0.7g 6.9g 1.6g
23% 6% 4% 8% 27%
Carbohydrate 72g Protein 31.5g Fibre 6.3g
1 of your 5-a-day and high in protein, which
supports the maintenance of muscle mass
WE USED
Cocviepre
Plant Chef Meat Free
Mince 454g, £2.25
re
(50p/100g), is a versatile
and affordable item to
keep in your freezer.
©
*
84
K
MADE
T
WITH
I S H MI L
BRI
GRAB ONE IN
STORE NOW!
Available at
Best foot forward
Whether you’re hitting the gym,
getting some headspace on a
walk or doing some mindful
exercise at home, Tesco has got
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Exercise is not just great for
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WORDS JESS HERBERT MODEL PHOTOGRAPHY JOSHUA LAWRENCE SHOOT PRODUCER RUBY SPENCER
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87
ROOM SERVICE Hibernate in style by giving your bedroom a
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1
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Bedspread Sage 200 x 200cm, £35
88
SHOPPING
Do not disturb
Breakfast in bed is the
ultimate indulgence. Give
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hotel feel by using high-
quality Fox & Ivy bowls and
1 mugs in a light colour that
WORDS JESS HERBERT Available in selected larger stores and online. Excludes Express and Whoosh.
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5
Hibernation 101
These chic pastel bed
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sets can be mixed up R Create a sanctuar y you’ll
never want to leave
for versatility - and
Clutter creates stress, so less is
look out for more more with decor. Embellish shelves
colours in store. and side tables with calming colours
Standing your pillows and natural textures. Try pairing
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89
In th e kn ow…
Your guide to carbs

They may have a bad rep but carbs, often found in comfort foods,
play an important role in our diet. Our expert sorts fact from fiction
are two types of carbs: complex and

FAYE TOWNSEND
simple (see below). Complex carbs Why do we
@faye.nutrition is a can contain fibre and are more crave carbs?
registered nutritionist nutritionally dense. Simple carbs are
higher in sugar, which should be ‘Carb cravings can
eaten in moderation. be related to
serotonin levels,
Q WHAT ARE CARBOHYDRATES?

They’re a type of macronutrient
found in starchy foods (pasta, rice,
Q I’VE HEARD ABOUT A KETO
DIET. WHAT IS THIS?
Keto is a high-fat/low-carb diet.
as carbohydrates
help to provide our
“happy” hormones,’
potatoes), milk and yogurt, fruit and ‘Low-carb diets became popular on says Faye. ‘It can
veg, and foods with added sugars the premise they require the body to also stem from
(cereal bars, biscuits)*. ‘Carb rich use fat for energy, leading to fat loss,’ physical,
foods also contain an array of says Faye. ‘Studies on their success psychological and
micronutrients, such as vitamin A, B have been mixed. You may confuse a social factors, such
vitamins and magnesium,’ says Faye. sudden loss of water weight for fat as an imbalance in
Source: sfh-tr.nhs.uk
loss. Instead, if you want to lose body blood sugar levels,
Q WHY DO I NEED THEM?

Their key role is to give us
energy. Faye explains, ‘Carbohydrates
fat, include all food groups to avoid
deficiencies, whilst being in a
sustainable calorie deficit.’ Consult a
a coping strategy
for stress or simply
out of habit.’
break down into glucose that is then professional before starting any diet.
*
absorbed into the bloodstream
(except for fibre). This glucose is
either used for fuel or stored.
Although the body uses fat and carbs
for fuel, during intense activity it TA K E T W O
prefers carbohydrates, as it’s more
efcient at breaking these down.’ Carbohydrates come in
two main forms…
Q ARE THERE OTHER HEALTH

BENEFITS TO CARBS?
‘Certain complex carbs – particularly
wholegrains – also contain fibre,
which helps to keep the digestive
SIMPLE CARBOHYDRATES COMPLEX CARBOHYDRATES
system healthy,’ says Faye. ‘Research
has shown that a diet high in fibre Simple carbohydrates are those in Complex carbohydrates take
can help protect against the risk of their most basic form and include longer to break down,
developing type 2 diabetes and help glucose, fructose and galactose, meaning they have less
to reduce the risk of heart disease.’ sucrose and lactose, which are impact on your blood sugar.
digested quickly and release sugars Foods to add to your basket
Q THEN WHY HAVE I HEARD

CARBS ARE BAD FOR YOU?
‘Categorising foods into “good” or
rapidly into the bloodstream.
They include honey, fruit, biscuits,
breakfast cereal and milk.
include sweetcorn, quinoa,
rye bread, chickpeas
and jumbo oats.
“bad” isn’t helpful,’ says Faye. There
90
HEALTH
ONE QUARTER PROTEIN B U I L D YO U R P L AT E

Fill a quarter of your plate with
protein, like grilled chicken, oily Faye has an idea for a lighter way to enjoy comfort food:
fish, tofu, or beans. ‘These portion sizes can be a helpful guide to ensure you are
getting all the key nutrients in appropriate proportions.’
ONE HALF VEG

Ensure half your plate is
vegetables – some of
Faye’s favourites include
beetroot, broccoli,
cabbage, carrots,
kale and leeks.
TOPPINGS
Finish with
1 tbsp of healthy
ONE QUARTER COMPLEX CARBS fats, such as olive
Fill a quarter of your plate with complex oil, nuts or seeds.
carbohydrates, which are the most nutrient-dense;
these can be seasonal too. Think pumpkin, butternut
squash, swede, brown rice or wholegrain pasta.
91
HEALTH
ROA S T E D W I N T E R
V E G PA N Z A N E L L A
Serves 4
Takes 50 mins
Cost per serve 97p
2 raw medium beetroot,
COMPILED BY JESS HERBERT RECIPE LUCY O’REILLY PHOTOGRAPHY GARETH MORGANS FOOD STYLING LIZZIE HARRIS PROP STYLING VICTORIA ELDRIDGE
each sliced into
8 wedges
1 large sweet potato,
scrubbed and cubed
1 small caulifower,
trimmed and broken
into small forets,
leaves chopped
1 medium red onion,
sliced into 8 wedges
2½ tbsp vegetable oil
15g fresh parsley, stalks
and leaves separated
and chopped
150g crusty wholemeal
97p
bread, torn or cut into
bite-size chunks
Available in the majority of larger stores and online. Produce availability varies by store
400g tin white beans, per serve
such as butter beans,
drained and rinsed
For the dressing
1 tbsp red wine vinegar
2 tbsp organic
rapeseed oil
1 garlic clove, crushed
1 Preheat the oven to gas 6, 200°C, fan 180°C. 4 Once the bread and veg are roasted, tip the
Source of vitamin C Toss the veg, apart from the cauliflower leaves, beans and dressing into the tin; mix well. Add
in a large roasting tin with 2 tbsp oil, the parsley half the parsley leaves and toss well. Garnish
stalks and some seasoning. Roast for 25 mins. with the remaining parsley to serve. This recipe
2 Add the bread, cauliflower leaves and is great served alongside grilled chicken.
We used sweet potato remaining vegetable oil to the tin; stir to coat Each serving contains
in this Better Baskets well. Roast for 13-15 mins until the veg is tender Energy Fat Saturates Sugars Salt
recipe. At just £1.09/kg and the bread is golden and crisped. 1604kJ
383kcal 17g 1g 11g 0.6g
and packed with fibre, 3 Meanwhile, mix the dressing ingredients 19% 24% 7% 12% 10%
sweet potato is a together in a bowl and season with black of the reference intake. See page 9.
slow-release carb and pepper. Fold through the drained beans 2 of your 5-a-day and a source of
1 of your 5-a-day. and leave to soak.
vitamin C, which supports the normal
function of the immune system.
92
Sp otli ght o n…
Handling the
menopause
It’s something many of us will be affected
by, so why have we only just started
talking about it? We asked a doctor for
advice on how to navigate ‘the change’
DR SHIREEN
EMAD
(@doctorshireen)
is a GP
specialising in
women’s health
L
ife is made up of many
transitions and, for anyone
who has periods, menopause
will be one of them. While it’s a
natural part of life, it can trigger
feelings of anxiety and loss of
confidence, making the simplest
tasks feel like an uphill struggle. So
if you’re feeling it, we hear you.
But like many changes, the better
prepared we are, the better we’ll
Source: themenopausecharity.org †Source: gov.uk ‡Source: rcm.org.uk
be able to handle it. And, even if

you won’t personally experience
this change, being in the know can
make you a better support for a
loved one who is. We spoke to
Dr Shireen Emad about what to
expect, how to handle side-effects
Source: nhsinform.scot **Source: ucl.ac.uk
and how to find joy amid the fog.
The basics
The menopause will affect anyone
who has periods. Although the
average age is 51*, it can occur at
any age or be triggered by certain
surgeries or cancer treatments.
Before this comes perimenopause,
when you have symptoms but still
have periods. When you’ve not had
***
*
94
‘ HEALTH
‘
a period for a year, you’ve reached
the menopause milestone.
Luckily, the conversation around
this crucial life stage is opening
up; but it’s long overdue. In fact, There are close to 100
Th
a recent study found that more different symptoms
than 90% of postmenopausal
people were never taught about a person may
it at school**. We’ve had a long experience as they
history of being expected to ‘keep
calm and carry on’, so it’s not hard approach the
to see why many were left to suffer
in silence. But with this newfound
menopause
openness, more of us can seek help Dr Shireen Emad
with confidence.
Spot the signs

One of the first steps to breaking
the stigma around menopause is can help, as well as doing activities
learning that everyone’s story is you find relaxing. In some cases,
different, so if you think there’s a ‘antidepressants can help with hot
‘one-size-fits-all’ set of symptoms, flushes and mood disturbance,’ says
think again. ‘There are actually close Shireen. Speak to your GP to find
to 100 different symptoms someone out more.
may experience as they approach The most important thing is to
the menopause,’ says Shireen. let those in your support network
‘Some of the commonly recognised know if you’re struggling, so they
symptoms include irregular periods, can help. That includes at work, stroke in certain individuals,’ Shireen
weight gain, brain fog, hot flushes, so don’t be afraid to speak to your explains. ‘This is why HRT treatment
disturbed sleep, mood swings and employer about how you’re feeling, always needs to be discussed with
headaches.’ These can feel daunting especially if the company has signed a doctor and regular medication
and overwhelming, so it’s important the Menopause Workplace Pledge reviews need to be done.’
to speak to a medical professional - a commitment to take action to Outside medication, there are
as soon as you notice them. ensure colleagues going through the other things you can try too. Wear
And it isn’t just physical. menopause are supported. light cotton pyjamas and blast your
‘Menopause can have a huge fan at night to help combat hot
impact on mental health,’ Shireen Managing symptoms flushes, or try yoga to unwind before
explains. ‘Common symptoms are Menopause causes a change in going to bed to reduce insomnia.
fluctuations in mood and irritability. the balance of your hormones.
Combine that with poor sleep and Hormone replacement therapy Lifestyle tweaks
brain fog, and it can be a very (better known as HRT), which Another way to stay healthy is to
challenging time.’ Talking therapy comes in the form of oestrogen, look at your lifestyle – even a few
progesterone, or a combination of tweaks can make a difference. ‘Diet
the two, can help reduce the side- and exercise play an important role
effects. ‘Hormone replacement in helping to alleviate symptoms,’
therapy essentially replaces the explains Shireen. ‘I recommend
10%
oestrogen that your ovaries have a diet rich in fruit, vegetables,
stopped making, which helps with wholegrains and calcium.’
symptoms,’ says Shireen. Calcium is especially important as
In England, around 15% of women the drop in oestrogen levels makes
aged 45 to 64 are prescribed your bones weaker‡. You could try
HRT†, but there can be resistance adding more dairy, dried fruit and
to taking it. ‘Some people are leafy greens to your diet, as well
of women leave their apprehensive about taking HRT as calcium-fortified foods, such as
jobs due to the because there is a slightly increased cereals and bread. Doing weight-
menopause*** risk of breast cancer, blood clots or bearing exercises, like dancing, can
95
HEALTH
FINDING JOY
Don’t be a hostage to
hormones! Own your
menopause and seize
the initiative with these
life-affirming ideas
CREATE
COMMUNITIES
Keep in touch with loved
ones who are also going
through the change, or
seek support virtually
by joining a group like
The Menopause Support
Network on Facebook.
DOPAMINE
DRESSING
Embrace changes to
your body by finding
clothes that make you
feel good – the brighter,
the better.
help strengthen bones too. ‘Aim to NEW TRICKS

get in 30 minutes of exercise five Finding new hobbies,
times a week,’ suggests Shireen. like exercise classes,
As for that morning coffee, you book clubs or walking
might need to switch to something groups, can help keep
else. ‘Think about reducing caffeine, your mind and body
alcohol and smoking, as these can active and engaged.
trigger stress and hot flushes,’ says enable you to support them better,’
Shireen. ‘Discuss the options with says Shireen. GOODBYE PERIODS
your GP, so they can tailor treatment Sometimes people just need a It may be a relief to
to your individual needs.’ hug, not a lecture. Try to gauge say goodbye to
when someone wants advice, or menstruating, especially
Support system when they just want to vent or if your periods were
If you’re not going through the be reassured. ‘The person going heavy, painful or you
WORDS JESS HERBERT PHOTOGRAPHY GETTY IMAGES
menopause but know someone through it may not want to seek suffered from PMS.
who is, it can be tricky to know medical attention, so being present
what to say. ‘We often don’t talk and supportive and encouraging FILL YOUR FEED
about supporting loved ones, but them to get help when needed is From expert-led
the impact of menopause on a invaluable,’ says Shireen. Going with podcasts on the
relationship can be huge on both them to their first appointment is Menopause and Me
the person going through it and the a simple way to show you care. website, to real-life
people around them,’ Shireen says. stories from
She suggests first making sure GIVE ME MORE! @themenocharity on
you’re okay before reaching out Instagram, surrounding
Find a wealth of information in Tesco’s
to support someone else. ‘Read yourself with uplifting
Understanding Menopause booklet,
around the topic to have a better which is available from the Tesco
but realistic menopause
understanding of what your loved Pharmacy hub at tes.co/pharmacy stories can make you
one is going through. This will feel less alone.
96
Available at
WEEKEND
Treat
week
of the
Brighten chilly evenings
RECIPE NANCY ANNE HARBORD, BRYONY BOWIE PHOTOGRAPHY KAREN THOMAS

with this super-easy version
of a classic pudding
C H E AT ’S RH U B A RB Zest and juice 1 orange, then add leaving a 1cm border of fruit
C RU M B L E half the zest and all the juice to around the edge. Scatter with
FOOD STYLING SOPHIE FOOT PROP STYLING LUIS PERAL
the pan with 4 tbsp water. Bring 10g pumpkin seeds, then bake
Serves 4 Takes 35 mins to a simmer; reduce the heat to for 15-20 mins until bubbling.
Cost per serve 70p very low and cook for 10 mins, Scatter with the remaining
swirling the pan occasionally, orange zest and serve with
CLEVER SWAP Replace 2 tbsp until the rhubarb is completely vanilla ice cream, if you like.
water with 2 tbsp orange liqueur. tender when pierced.
Meanwhile, melt 40g baking
Preheat the oven to gas 4, 180°C, spread in a pan with 20g clear 1375kJ
328kcal 14g 3g 20g 0.3g
fan 160°C. Cut 400g rhubarb honey and a pinch of salt. Add 16% 20% 13% 22% 5%
into 5cm pieces, halving thicker 150g grains & seeds granola and of the reference intake. See page 9.
pieces lengthways, and put in a stir to completely coat. Tip the 1 of your 5-a-day; low in saturated fat
pan with 40g caster sugar and rhubarb into a 22cm baking dish,
1 tbsp cornflour; toss to coat. then spoon over the granola,
<#X#>
creamy
not cow-y
skip the cow
Available in the majority of stores.

Available at
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Tesco 01 2024

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Tesco 01 2024

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FREE | JANUARY 2024

DISH UP, DIG IN

This is Supermarket Mobile

Cedar Communications Limited,

SEE IN-STORE MAGAZINE

This issue’s brands include:

SEE IN-STORE MAGAZINE

SHOPPING WHY NOT TRY… GOING MORE MEAT-FREE

GUJARATI-STYLE CABBAGE & POTATO CURRY

RECIPE INDEX Please always check labels carefully to

VEGETARIAN & VEGAN Ingredients used are from Tesco’s core

‘A new year marks a

Tea break treat

Less iis more

Have you tried?

Now available in Kids range as well as Adults

Available in larger stores Available at

Available in selected stores. Clubcard/app required

How to cook… If you’re aiming to improve your

Go on, GIVE IT A SHOT.

Available in the majority of stores Available at

1 Preheat the oven to gas 5, 190°C, fan 170°C.

FOOD STYLING XXXXXXXXXXXX PROP STYLING XXXXXXXXXXXXXX

FOOD STYLING KATY GREENWOOD PROP STYLING MORAG FARQUHAR

250g frozen broccoli and most of the remaining coriander

¼ tsp each coriander drizzled with the spiced coriander and

of the reference intake. See page 9. 2 tsp white wine vinegar

mango chutney, to serve

of the reference intake. See page 9.

*CIEL report 2020. Full lifecycle emissions of CO2 eq per kg of beef

Available in the majority of stores.

1 Preheat the oven to gas 9, 240°C, fan 220°C.

Each serving contains

1 tbsp vegetable oil

CARROTS AND BROCCOLI

Taste the care

C A RRO T P I L A F 1 large red onion, cut 1 Preheat the oven to gas 6,

l m ad e in one roas chopped the almonds, chilli and remaining

‘We grow a variety

way to eat 2 large carrots (about

21g 5g 14g 0.3g

For more carrot recipes, visit tes.co/carrots 31

Neil Sharpe is head of

versatile veg – it Cost per serve £1.78 125ml white wine

1 tbsp olive oil

32 For more broccoli recipes, visit tes.co/broccoli

A I R- F RY E R S E S A M E 8 spring onions, trimmed T U RK I S H E G G S 1 Put the ingredients for the

Available in the majority of stores Available at

Made with naturally sourced ingredients

Available in the majority of larger stores

CHOOSE YOUR MAINS feast by adding a tear-and-share

…PICK A FEW SIDES

The 5-a-day way

fat on product labels,

Perfectly Imperfect Frozen Mixed

Get more greens

Use lean mince in

For more recipes and

carbs: Caulifower, 95p

Q I buy reduced-fat cheese and coconut

A ‘It’s easy to think that – and sometimes

Are diet versions of ingredients,’ says Louise.

drinks better for me?

Source: drinkaware.co.uk Source: healthline.com *Source: nhs.uk