Maximum flavour with minimum fuss
5 Ingredients Quick & Easy Food is Jamie Oliver’s easiest-to-use book yet with each recipe calling for just five key ingredients to assist in our good food on the table everyday pursuits.
Jamie Oliver talks kitchen efficiency, cooking with foods you can count on one hand, Kiwi politics, and his new book here.
Total: 22 minutes
Calories 277kcal fat 17.2g sat fat 2.9g protein 25.7g carbs 4.8g sugar 3.8g salt 0.7g fibre 0.1g
1 stick of lemongrass
6cm piece of ginger
½ a bunch of fresh coriander (15g)
500g salmon fillets, skin off, pin-boned, from sustainable sources
4 teaspoons chilli jam
Whack the lemongrass against your work surface and remove the tough outer layer. Peel the ginger, then very finely chop with the inside of the lemongrass and most of the coriander, stalks and all, reserving a few nice leaves in a bowl of cold water. Chop the salmon into 1cm chunks over the mix on your board, then push half the salmon to one side. Chop the rest until super-fine, almost like a purée, then mix the chunkier bits back through it and season with sea salt and black pepper. Divide into 4, then shape and squash into 2cm-thick patties.Place a large non-stick frying pan on a medium-highheat with 1 tablespoon of olive oil. Cook the patties for 2 minutes on each side, or until nicely golden. Spoon the chilli jam over the fishcakes, add a splash of water to the pan, turn the heat off, and jiggle to coat. Serve sprinkled with the drained coriander.
Total: 11 minutes
Calories 363kcal fat 22.8g sat fat 4.8g protein 34.3g carbs 5.1g sugar 4.9g salt 1.2g fibre 1.5g
2 x 150g salmon fillets, skin on, scaled, pinboned, from sustainable sources
300g ripe mixed-colour cherry tomatoes
4 sprigs of fresh basil
8 black olives (stone in)
30g higher-welfare chorizo
Put the salmon flesh side down in a large cold non-stick frying pan and place on a medium-high heat. As the pan comes up to temperature and the salmon begins to sizzle (about 3 minutes), flip it over and cook on the skin side for 5 minutes, or until very crisp and just cooked (depending on its thickness). Meanwhile, halve the cherry tomatoes, tear up most of the basil leaves, then toss it all with 1 tablespoon of red wine vinegar and a pinch of sea salt and black pepper. Squash the olives and discard the stones, then finely chop the flesh. Mix with 1 teaspoon of extra virgin olive oil and a splash of water. Finely slice the chorizo, add to the pan for the last 2 minutes, then toss in the dressed tomatoes for 30 seconds. Divide between your plates, with the salmon on top. Spoon over the dressed olives and pick over the remaining basil.
Total: 9 minutes prep, 45 minutes cook
Calories 297kcal fat 11.4g sat fat 2.7g protein 35g carbs 13.9g sugar 12.2g salt 0.9g fibre 5.8g
4 mixed-colour peppers
2 red onions
1 x 1.2kg whole free-range chicken
4 heaped teaspoons rose harissa
4 sprigs of fresh mint
Preheat the oven to 180°C/350°F/gas 4. Deseed the peppers and tear into big chunks, peel and quarter the onions and break apart into petals, then place it all in a 30cm x 40cm roasting tray. Use a large sharp knife to carefully cut down the back of the chicken, so you can open it out flat, then score the legs. Add to the tray with the harissa, and a little sea salt, black pepper and red wine vinegar. Toss well, making sure you get into all the nooks and crannies of the chicken. Sit the chicken flat on top of the veg, skin side up, and roast it all for 50 minutes, or until gnarly and cooked through. Pick over the mint leaves before dishing up.