Food And Nutrition
Preparing Caponata
This authentic caponata is somewhere between a stew and a salad. Sweet and sour aubergines mix with salty olives, capers and tangy tomatoes. Best eaten at room temperature or just warm, this is our dream lunch, served with crusty ciabatta.
Ingredients
- 4 medium aubergines, chopped into 2cm/1in cubes
- salt and freshly ground black pepper
- 3-4 tbsp extra virgin olive oil, plus extra for drizzling
- 1 onion, chopped
- 2 celery sticks, chopped
- 400g tin chopped tomatoes
- 100g/3½oz green olives
- 3 tbsp capers, drained and chopped
- 2 tbsp red wine vinegar
- 1½ tbsp sugar, or to taste
- handful flatleaf parsley, chopped
- extra virgin olive oil, for drizzling
Method
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Sprinkle the aubergines with salt and leave to drain in a colander for 30 minutes.
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Heat some of the olive oil in a large frying pan and brown the aubergine on a moderate heat for 10 minutes. When softened and browned, set aside. You may have to do this in batches.
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Heat the remaining olive oil in the pan and gently fry the onion and the celery until softened and transluscent, but not browned. Add the tomatoes, olives and capers, season with salt and freshly ground black pepper, and cook for 20 minutes until the mixture has thickened.
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In a separate bowl, mix together the red wine vinegar and sugar. Add this to the pan with the aubergine and cook for 10 minutes. It is ready when the red wine vinegar has been absorbed.
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Transfer the caponata to a large bowl, add the chopped parsley and mix well. Drizzle with extra virgin olive oil to serve. Serve hot or at room temperature.

Food And Nutrition
Moroccan Tagine of Shrimp in Tomato Sauce Recipe
A zesty homemade tomato sauce with Moroccan spices forms the base for this flavorful shrimp tagine.
Food And Nutrition
Chorizo and meatball stew
This is a real store cupboard saviour. Pork mince can vary wildly in fat content, so make sure you check before buying. You could add more vegetables to this stew if you like – spinach, sweet potato, carrot or celery would all work. Chickpeas are a nice substitution for the beans, too.
Each serving provides 366 kcal, 27g protein, 44g carbohydrate (of which 7.5g sugars), 7.5g fat (of which 3g saturates), 7g fibre and 0.6g salt.
Ingredients
- 250g/9oz lean pork mince (8% fat or less)
- 25g/1oz dried breadcrumbs
- 1 tsp garlic granules
- 1 tsp ground cumin
- 1 onion, grated
- spray oil, for frying
- 20g/¾oz chopped chorizo
- 1 x 400g tin chopped tomatoes
- 1 x 400g tin cannellini beans, drained
- 200g/7oz roasted red peppers from a jar (not in oil), drained weight, chopped
- 100g/3½oz basmati rice
- salt and freshly ground black pepper
Method
-
Mix together the pork mince, breadcrumbs, garlic granules, cumin, half the grated onion, plus a little salt and black pepper in a mixing bowl. Shape into 16 small meatballs and set aside.
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Spray a large, lidded pan with a little spray oil and add the chorizo. Fry until the chorizo begins to create a little more oil in the pan, then add the rest of the onion and fry gently for a minute.
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Add the tinned tomatoes, beans, chopped red pepper and half a tomato tin of water to the pan. Stir everything together and bring to a simmer. Put the meatballs carefully in the sauce, pushing them down with a spoon into the sauce.
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Season with more black pepper, then partially cover the pan and simmer for 20 minutes. Uncover the stew as you cook the basmati rice according to the packet instructions. Serve the stew with the rice alongside.
Food And Nutrition
How To Prepare Ham and pea pasta
Even if you’re new to cooking you can tackle this ham and pea pasta with confidence, as a sauce like this requires little more than warming through to come together. The cream adds a touch of luxury to this supper for one.
Each serving provides 1140 kcal, 38g protein, 86g carbohydrates (of which 7g sugars), 69g fat (of which 42g saturates), 11g fibre and 1.5g salt.
Ingredients
- 100g/3½oz dried pasta shapes
- 100g/3½oz frozen peas
- knob of butter or splash of olive oil
- 1–2 spring onions, white and green parts separated and finely sliced
- 100ml/3½fl oz double cream
- 25g/1oz Parmesan, finely grated, plus extra to serve
- 1 thick-cut slice of ham, diced
- ½ lemon, zest and juice
- salt and freshly ground black pepper
Method
-
Bring a large saucepan of salted water to the boil. Tip in the pasta and cook for 9–11 minutes until done to your liking, adding the frozen peas for the final minute.
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Meanwhile, heat a knob of butter or splash of oil in a frying pan, add the spring onion whites and fry for a minute until just softening. Turn off the heat and set aside until the pasta is cooked.
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Drain the pasta and peas, reserving a ladleful of the cooking water, and tip into the frying pan. Add the cream, Parmesan and ham with 3 tablespoons of the pasta water. Stir over a low–medium heat until the cream starts to bubble, then turn the heat down and stir briefly until the sauce is clinging to the pasta. (If you overcook it and it starts looking dry, add a little more of the pasta water.)
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Stir in the lemon zest and spring onion greens, then season with salt, pepper and lemon juice to taste. Serve immediately with extra Parmesan.
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