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Food And Nutrition

Spiced soy roast chicken




For the brine

  • 75g/2½oz salt
  • 60g/2¼oz sugar

For the chicken

  • 1 x 1.5kg/3lb 5oz free range chicken
  • ½ tsp salt
  • 1 tsp Chinese five-spice powder
  • 5 garlic cloves, unpeeled, lightly smashed
  • 10 slices fresh root ginger, skin on
  • 2 spring onions, roughly chopped
  • 4 tbsp vegetable oil

For the basting sauce

  • 4 tbsp soy sauce
  • 2 tbsp Irish Whiskey
  • 2 tbsp chilli sauce
  • 2 tbsp honey
  • pinch chilli flakes

For the medley of vegetables

  • 100g/4oz carrots, sliced
  • 100g/4oz green beans, topped and tailed
  • 100g/4oz asparagus tips
  • 100g/4oz cauliflower, small florets
  • 100g/4oz broccoli, small florets
  • 4 tbsp butter
  • 2 tbsp fresh root ginger, finely chopped or grated
  • 2 tbsp light soy sauce


  1. Dissolve the salt and sugar in 1 litre/1¾ pints water, to make the brine. Add the chicken to the brine and leave for 1 – 2 hours. Drain and pat dry.

  2. Preheat the oven to 220C/425F/Gas 7.

  3. Mix the salt and five spice powder and rub it over the chicken, inside and out. Place the garlic, ginger slices and spring onion in the cavity and tie with string.

  4. Heat the vegetable oil in a roasting pan and lightly brown the chicken on each side on top of the stove.

  5. Transfer the chicken to the oven and roast for 15 minutes at 220C/ 425F/Gas 7.

  6. Meanwhile, mix together all the ingredients for the basting sauce. After the chicken has been roasting at a high heat for 15 minutes, turn the oven down to 170C/350F/Gas 4 and roast for another 50 minutes. During the last 30 minutes, baste the chicken with the sauce frequently.

  7. At the end of the cooking time, remove the chicken from the oven and allow to rest.

  8. For the medley of vegetables, heat a pan of salted water, up to the boil. Add the carrots then after a minute, add the green beans. After another minute add the asparagus. Repeat at minute intervals until all the vegetables have been added. When all the vegetables are cooked thoroughly, drain.

  9. Melt the butter with the ginger and soy, either in the microwave or a small saucepan. Drizzle over the vegetables, toss lightly.

  10. Once rested, joint the chicken by removing the legs and breasts. Cut each in half and arrange on a serving platter and serve with the pan juices and the vegetables.

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Food And Nutrition

Classic Italian Sub Sandwich Recipe




My one requirement for the perfect beach day? A delicious packed sandwich that doesn’t get soggy. After a lot of trial and error, I’ve learned exactly what that is: a classic Italian sub. Nothing beats the layers of cured meats, salty cheese, shredded lettuce, and thick tomatoes. And thanks to a few smart assembly tips, it stays fresh and crisp all day long. Plus, you can easily feed a few mouths with just one sandwich. Here’s how to make the absolute best one.


  • 1 large Italian sub roll
  • 1 tablespoon Italian vinaigrette
  • 1/2 tablespoon balsamic vinegar
  • 1/4 pound sliced provolone cheese
  • 1/3 pound sliced rosemary ham
  • 1/4 pound sliced mortadella
  • 1/4 pound sliced hot soppressata
  • 3 tomato campari tomatoes, thickly sliced
  • 1/4 small onion, thinly sliced
  • packed cup baby arugula
  • 2 tablespoons coarsely chopped banana peppers
  • Kosher salt, to taste
  • Freshly ground black pepper, to taste

Steps to Make It

  1. Gather the ingredients.

    Ingredients for classic Italian sub
  2. Use a serrated knife to cut the Italian sub roll in half lengthwise.

    Cut Italian sub
  3. Place the sub roll in the middle of a sheet of wax or butcher paper and drizzle the inside of the bread with Italian vinaigrette and balsamic vinegar.

    Place the sub roll in middle of the sheet
  4. Next, add the provolone, ham, mortadella, soppressata, tomatoes, onion, lettuce, banana peppers, salt, and pepper.

    add provolone, ham, mortadella, soppressata, tomatoes, onion, lettuce, banana peppers, salt, and pepper
  5. Wrap the sandwich tightly in the butcher paper and slice the sandwich into 4 quarters.

    Wrap the sandwich in butcher paper and cut
  6. Enjoy now or wrap up tightly in more butcher’s paper until ready to eat.


  • Depending on how hungry you are, this thick flavorful sandwich can feed up to 2 or 4 people.
  • As this sandwich sits, the flavors begin to meld and make it more flavorful over time. If you’re waiting to eat it, be sure to wrap it tightly in butcher or wax paper so the ingredients stay intact and the sandwich doesn’t get soggy.
  • Don’t have these exact ingredients on hand? No worries. Any variation of Italian ingredients will do. Experiment with a mix of different lunch meats to see what you like best. Try to use different veggies and cheeses such as a nice pickle-y giardiniera with fresh mozzarella or roasted red peppers with asiago cheese.
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Food And Nutrition

Courgette gratin




This simple courgette gratin makes a great side dish as it’s creamy and flavoursome without being too rich. Serve with a salad for a light supper.

Each serving provides 273 kcal, 10g protein, 5.5g carbohydrate (of which 4g sugars), 23g fat (of which 12g saturates), 2g fibre and 0.7g salt.


  • 2 tbsp olive oil
  • 800g/1lb 12oz courgettes, sliced into 5mm/¼in rounds
  • few sprigs thyme
  • few basil leaves
  • 100ml/3½fl oz crème fraîche
  • 50ml/2fl oz milk
  • 1 tsp plain flour
  • 75g/2½oz gruyère or similar cheese, grated
  • salt and freshly ground black pepper
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Food And Nutrition

Preparing Super spring salad




This vegetarian salad is simply bursting with the fresh flavours of spring, the perfect meal for a sun soaked day.


For the spring salad

  • 12 Jersey Royal potatoes
  • 10 green asparagus spears, sliced on an angle
  • 150g/5½oz young broad beans, podded
  • 150g/5½oz peas, podded
  • 150g/5½oz fresh or frozen soy beans
  • 3 spring onions, sliced on an angle
  • drizzle of olive oil
  • 4 purple asparagus spears, sliced using a peeler
  • 1 lemon, juice only
  • 2 shallots, cut into rings
  • 15 mint leaves, 10 torn, 5 shredded
  • small bunch of chervil
  • handful watercress
  • punnet of pea shoots
  • sea salt and freshly ground black pepper

For the dressing

  • 1 tbsp Dijon mustard
  • 5 tbsp red wine vinegar
  • 1 tsp walnut oil
  • 300ml/10½oz extra virgin olive oil


  1. Bring a large pot of water to the boil and blanch the potatoes, drain and carefully slice in half.

  2. Bring a large pot of salted water to the boil. Drop in the green asparagus, broad beans, peas, soy beans and spring onions and cook for a couple of minutes. Drain and run under cold water to stop them cooking but not to cool them.

  3. Spread on a tray with the potatoes. Sprinkle with a little olive oil and season with salt and pepper.

  4. Put the purple asparagus in a bowl and sprinkle with lemon juice and salt to cure and soften.

  5. For the dressing, whisk together the mustard and vinegar in a bowl, slowly adding the oils. It should have a thick consistency, like a sauce. Season with a good amount of salt and black pepper.

  6. Mix all of the vegetables with the shallots, mint, chervil, watercress and pea shoots and pour over the dressing.

  7. Divide between four plates and dig in.

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