Phil's three great freezer and store cupboard meals
Phil Vickery shows us how we can use our store cupboard ingredients and the contents of our freezers to whip up three great meals for the whole family.
Flatbread pizzas
Serves: 8
Ingredients
For the sauce
30ml extra virgin olive oil1 medium onion, finely chopped2 garlic cloves, crushed400g can chopped tomatoes2 tablespoons tomato puree1 tablespoon any vinegar (I use malt vinegar)
For the base
450g self-raising flour (plus extra for dusting)Pinch of salt4 tablespoons chopped fresh basil2 teaspoons dried oregano200g 0% fat yoghurtFreshly ground black pepper
For the toppings
450g reduced-fat mozzarella2 bunches of fresh basil50ml olive oil120g pepperoni (optional)
Method
1. Preheat the oven to 220C, gas mark 7
2. Heat the oil in a saucepan over a high heat. Add the onion and cook for 2-3 minutes until it takes on a little colour. Add the garlic and cook for a further 2 minutes, but do not burn. Add the tomatoes, puree and vinegar, and cook down until you have a thick, dry pulp, about 15 minutes.
3. Place the flour, salt, basil, oregano and some pepper into a bowl and mix well. Add the yoghurt and enough water to make a soft dough (it shouldn’t look too dry or too wet). Knead, but don’t over knead, then cut into eight. Roll out each of the balls on a lightly floured surface nice and thin until about 16-18cm in diameter.
4. Place the pizza bases onto baking sheets lined with greaseproof paper and dock with a fork. (if you wish, you may freeze the dough at this point.) Bake in the oven for 10 minutes to set the base, then remove.
5. Spoon over the tomato sauce thinly and evenly, close to the edge. Break the mozzarella into small lumps and dot over evenly, then add the pepperoni, if using. Add the basil leaves, drizzle over the olive oil and season with pepper.
6. Return to the oven and bake until cooked and crisp, about 8 minutes
7. Serve!
Phil's top tips: I don’t use yeast for the raising of the dough, but good, old-fashioned self-raising flour. You can also use wholemeal self-raising flour.
If you are using pepperoni you can get away with four thin slices on each pizza.
Alternatively you can use wafer-thin ham or leftover chicken marinated in paprika and pepper. These both freeze well and can be baked off when needed.
Cottage pie
Serves: 4Preparation time: 20 minutesCooking time: 1-1.5 hours
Ingredients
1 tablespoon any oil250g chestnut mushrooms, very finely chopped (I use a food processor)4 small onions, finely chopped250g 12% fat beef mince2-3 tablespoons plain flour2 tablespoons tomato pureePinch of dried thyme2 tablespoons Worcestershire sauce2 teaspoons yeast extract½ x 10g reduced-salt stock cube250g frozen mixed vegetables400g can butter beans400g frozen mash pellets, defrosted150ml hot skimmed milkSalt (optional)Freshly ground black pepper
Method
1. Heat the oil in a frying pan over a medium heat and add the mushrooms. Fry for 15 minutes until the moisture from the mushrooms begins to reduce. Add the onions and mince and break up well.
2. Fry for 15 minutes until all the moisture has evaporated and the mince starts to brown in the oil and its fat. Add the flour and mix well, then cook for a further 2-3 minutes, or until the flour browns well on the bottom of the pan.
3. Add the tomato puree, thyme, Worcestershire sauce, yeast extract, stock cube and enough water to just cover the meat (about 300ml). Season well with pepper and check the salt - as there is already salt in the stock cube you probably won’t need it. Lower the heat and cook gently for 20-25 minutes, stirring occasionally so the flour doesn’t catch.
4. Add the vegetables, mixing well: it should be fairly thick. Spoon into a baking dish and leave to cool.
5. Place the butter beans into a bowl and break up with a potato masher, then add the defrosted mash and mix well. Add a little milk and season with pepper and salt, if needed: the mash should be soft but not too creamy. Spoon onto the cooled, set mince and fluff up with a fork.
6. When ready, preheat the oven to 200°C/gas 6, then bake for 20-25 minutes until golden and slightly crunchy.
Mixed-bean chilli
Serves: 4
Ingredients
2 tbsp olive oil1 medium onions peeled and finely chopped1 clove garlic, crushed1 tsp ground cumin¼ tsp dried chilli flakes½ tsp paprika½ tsp ground cinnamon400g can chopped tomatoes in juice100ml water1 x 400g can kidney beans, rinsed and drained1x 400g can black beans, rinsed and drained1 x 400g can haricot beans, rinsed and drained1 x 10g veg stock cubeSaltPepperCooked boiled rice to serve
Method
1. Heat a large heavy pan with the oil and sauté the onions and garlic and spices, until soft
2. Add tomatoes, water, beans and stock cube and really mix well. Bring to the boil and then gently simmer for 15-20 minutes.
3. Season well with salt and pepper
4. Serve on boiled rice