hand prepared by our chefs Ready in minutes & taste amazing! look & taste homemade

Transcription

1 hand prepared by our chefs Ready in minutes & taste amazing! look & taste homemade

2 NEW Most of us could eat a bit more healthily. Less chocolate, more green stuff, not so much red meat... The problem is denial. It s a big river in Africa and not somewhere we fancy going every day. The one thing we definitely won t deny ourselves at COOK is great tasting food. So, not only do all our OMG pots have less than 400 calories and 14g of fat (that s under 20% of the Guideline Daily Amounts), they also taste amazing. No river trip required. Result. Guideline Daily Amounts (women/men): 2000/2500 calories 70/95g fat NEW 376 Serves one only OMG less than 400 cals and14g fat NEW Thai Butternut Squash Soup 281 cals V With shredded vegetables and soya beans in a warming, curried coconut sauce Prawn Tom Yum * 231 cals Classic Thai soup seasoned with tamarind and lime. With king prawns, vegetables and noodles Japanese Salmon * 394 cals With soy, ginger, soya beans and black and white rice NEW NEW POTS $3.99 Moroccan Spiced Chicken - under 3g saturated fat NEW Moroccan-Spiced Chicken * 376 cals (pictured above) With roasted aubergines, chickpeas, apricots and harissa NEW Middle Eastern Lamb Koftas 281 cals (Can also be cooked in the oven) In a sweetly-spiced tomato sauce with chickpeas, couscous, golden raisins and mint Caribbean Chicken with Rice and Beans 362 cals Pad Thai 347 cals 319 Sweet Chilli Chicken 319 cals (pictured left) Chicken Noodle Laksa 301 cals Paella with Chicken, Chorizo, Peppers and Peas 307 cals Sweet Chilli Chicken - less than 5g fat King Prawn Miso Broth * 172 cals Thai-Style Chicken Patties * in an Aromatic Broth 147 cals * Salt: Because we use authentic ingredients, this recipe has a high salt content Very occasionally we might have to change prices, ingredients or symbols before our next edition of the listing for which we apologise. But all prices, ingredients and symbols were correct at time of production (December 2013). Please refer to the packaging for the most up-to-date nutritional information. There may be products temporarily unavailable in shops. Not all products are available for home delivery (please go to or phone for more details).

3 NEW POT RECIPES Moroccan-Spiced Chicken With shredded vegetables and soya beans in a warming, curried coconut sauce Tastes amazing Prawn Tom Yum Classic Thai soup seasoned with tamarind and lime. With king prawns, vegetables and noodles Middle Eastern Lamb Koftas In a sweetly-spiced tomato sauce with chickpeas, couscous, golden raisins and mint 231 Thai Butternut Squash Soup 376 Japanese Salmon With soy, ginger, soya beans and black and white rice 394 under 1g of saturated fat Thai Butternut Squash Soup With shredded vegetables and soya beans in a warming, curried coconut sauce Sweet Chilli Chicken With egg noodles, water chestnuts and stir-fried vegetables 319 Ready in minutes

4 CLASSIC COOK RECIPES It s not just our pots that have less than 400 calories and 14g of fat (under 20% of the Guideline Daily Amounts). Plenty of our classic recipes also fit the bill. So you can feed your other half, your family or even your dinner party guests food that s lower in fat and calories without them ever suspecting. Just look out for the yellow OMG sticker on the pack and the little yellow circle in the menu listing. 256 * Lamb Casserole with Minted New Potatoes (above) Chunks of tender lamb braised in a rich lamb stock with root vegetables and served with minted new potatoes. A meal in itself (1) 4.99 (2) * 307 * Moroccan Spiced Lamb Tagine Leg of lamb, slow-cooked to perfection with chick peas and an authentic blend of Moroccan spices, garnished with almond flakes (1) 4.99 (2) 8.99 (4) Roasted Vegetable and Chickpea Curry Oven roasted peppers and carrots with cauliflower, spinach and toasted cumin seeds in a chickpea and lentil sauce. (1) 2.99 (2) 5.95 V Full of Flavour 341 * 267 * Beef Bourguignon with top rump steak, caramelised shallots, bacon, chestnut mushrooms (1) 4.99 (2) 8.99 (4) Sea Bass with Asparagus Tips & Linguine in a Lobster & Saffron Bisque (2) * Calories based on a one portion serving

5 MENU LISTING In general, portion sizes are listed as: Serves 1 / Serves 2 / Serves 4 CHICKEN Chicken Alexander Moroccan Spiced Harissa Chicken Lasagne with Chicken & Sweet Red Peppers Chicken & Tomato Pasta Bake (1) 3.99 Pot Roast Chicken (1) 3.99 BEEF Beef Bourguignon 4.99 / 8.99 / Beef Stroganoff 4.75 / 8.50 / Braised Beef in a Brandy Sauce with Roasted Chestnut Mushrooms 4.99 / 8.99 / Cottage Pie 3.65 / 6.99 / Lasagne al Forno *contains pork Chilli con Carne (1) 3.50 / (2) 5.50 Spaghetti Bolognese (1) 3.65 Steak & Red Wine Pie (1) 4.75 / (2) 8.50 Steak & Red Wine Pie (6) Fully encased in shortcrust pastry. Perfect for entertaining. 2 Beef Wellingtons (2) Chicken Dijon Coq au Vin 3.99 / 7.50 / Chicken, Ham & Leek Pie Chicken, Ham & Leek Pie (6)19.99 Fully encased in shortcrust pastry. Perfect for entertaining Huntsman s Chicken (2) 8.99 / (4) LAMB Lamb Moussaka Moroccan Spiced Lamb Tagine 4.99 / 8.99 / Lamb Casserole with Minted New Potatoes (1) 4.99 / (2) 8.99 With root vegetables. Liver, Bacon & Onions (1) 2.99 / (2) 5.60 Shepherd s Pie 3.65 / 6.99 / Slow-Roasted Lamb Shanks (2)12.99 VEGETARIAN Risotto with Porcini Mushrooms, Lemon & Sage Butter V only Roasted Vegetable Lasagne V Vegetable & Chickpea Tagine V (1) 2.99 / (2) 5.95 DUCK Roasted Confit of Duck (1) 5.99 / (2) In a juniper berry and orange zest sauce with cranberries. PORK Pork Dijon 3.99 / 7.35 / Meatballs in a Rustic Tomato Sauce 3.50 / 6.99 / FISH Classic Fish Pie 4.50 / 8.50 / Sea Bass with Asparagus Tips & Linguine (2)13.99 Smoked Haddock & Sweet Potato Gratin 4.50 / 8.50 / Salmon en Croutes (2)13.00 Salmon & Asparagus Gratin 4.85 / 9.25 / Smoked Salmon & Pesto Tartlets (2) 3.99 Cheese Soufflés with Red Onion Marmalade (2) 4.99 Red Lentil & Mixed Bean Casserole V (2) 4.99 Macaroni Cheese V (1) 2.99 / (2) 4.99 Butternut Squash & Spinach Tartlets V (2) 3.99 Nut Loaf V (4) 4.99

6 SIDES Garlic Ciabatta V 2.49 Alsacienne Potatoes (2)1.99 Creamy Mash V (1) 1.25 / (2) 2.45 Oven Roasted Vegetables V (1) 1.50 / (2) 2.99 Mangetout, Petits Pois & Carrots V (2) 1.50 Braised Red Cabbage V (2) 2.25 / (4) 4.50 INDIAN Chicken Balti Kashmiri Chicken Curry Chicken Tikka Masala Garlic Chicken Curry (1) 3.99 Chicken Korma Chicken Jalfrezi Chicken Vindaloo (1) 3.99 Chicken Rogan Josh Lamb Dupiaza (1) 4.99 / (2) 9.95 Prawn Karahi (1) 4.75 / (2) 8.99 Roasted Vegetable & Chickpea Curry V (1) 2.99 / (2) 5.95 Goose Fat Roast Potatoes (2) 2.25 / (4) 4.50 Vegetable Rice V (1) 1.25 / (2) 2.45 Minted Couscous V (1) 1.50 / (2) 2.99 Cabbage, Bacon and Pinenuts (2) 2.25 / (4) 4.50 Dauphinoise Potatoes with Taleggio & Gruyére Cheese (1) 1.75 / (2) 2.95 QUICHE Quiche Lorraine (10-12) Roasted Pepper & Goat s Cheese Quiche (10-12) V CANAPES (Box of 12) 6.99 Goats Cheese & Tomato Chutney Tarts V Smoked Salmon & Beetroot Relish Tarts ASIAN Green Thai Chicken Curry Red Thai Chicken Curry Chicken Panang Curry (2) 6.99 A fragrant Thai curry infused with ginger, lemongrass, kaffir lime and garlic. TAKEAWAY SIDES Aloo Gobi V (2) 2.50 Tarka Dal V (2) 2.50 Saag Paneer V (2) Puppodoms V 1.99 PIZZAS 3 FOR $12 OR $4.99 EACH Char-Grilled Aubergines, Roast Courgettes & Peppers V Ham Hock, Roasted Portobello Mushrooms & Bocconcini Mozzarella Szechuan Chicken Sweet & Sour Pork Balls Red Thai Duck Curry (1) 4.99 / (2) 9.95 Indonesian Vegetable Curry (1) 3.50 / (2) 5.99 Milano Salami, Roquito Peppers & Chilli Flakes Yellow Sunblush Tomatoes, Pesto & Bocconcini Mozzarella V V Plain Basmati Rice V (1) 0.99 / (2) 1.95 Peas Pilau V (1) 1.25 / (2) 2.45 Handstretched Naan Bread V (2)1.50 Coconut & Lime Leaf Rice V (1) 1.50 / (2) 2.45 KEY TO SYMBOLS: V Vegetarian Microwavable only Must be Microwaved Gluten Free Warm me up spicy Nice and spicy Hose me down hot OMG less than 400 cals and14g fat 2012/13 Great Taste Award Winners

7 MEALS FOR 1 Beef Lasagne Cheesy Veggie Spaghetti V Chicken & Mash Pie Chicken & Vegetable Pasta Chicken Tikka & Rice Cottage Pie CHEESECAKES Rhubarb & Ginger Cheesecake (6) 7.95 Mango & Passionfruit Cheesecake (6) 7.99 Lemon Cheesecake (2) 2.50 / (10) White Chocolate & Raspberry Cheesecake (2) 2.50 / (10) TARTS Individual Lemon Tarts V (x2) 4.50 Glazed Winter Fruit Tart V (6-8) 8.50 Apple Tart V (10) PAVLOVAS & ROULADES Chocolate & Amaretti Pavlova V (6-8) 7.99 Chocolate Roulade V (8-10) Raspberry Pavlova V (8-10) PUDDINGS Prepared by human hands for hungry little monsters Meatballs & Spaghetti Salmon & Pesto Pasta Sausage Casserole Fish Pie 2.85 Chicken Goujons (3-4 servings) 4.99 So Baby Organic Baby Food (6 months+) from 2.75 only OTHER COLD PUDS Lemon Meringue Pie (6-8) 8.50 Banoffi Pie (2) 2.50 / (6) 7.95 Chocolate Truffle Torte V (10)15.00 BAKE AT HOME PUDDINGS Bread & Butter Pudding V (2) 3.25 Belgian Chocolate Pudding V (2) 3.25 Apple Strudel V (6) 7.99 Sticky Toffee Pudding V (6) 6.99 French Brioche Pudding V (6) 7.95 Bramley Apple & Blackberry Crumble V (2) 3.25 / (6) 6.99 ICE CREAMS Jude s 500ml tubs 4.99 each Cinnamon Honeycomb Salted Caramel Very Vanilla EAT TOGETHER FOR #10 Serves two grown-up and two less grown-up appetites Lemon Chicken Risotto only Beef Bolognese Pasta Bake Sweet & Smoky Moroccan Chicken Bake Linguine Carbonara only Chicken Chow Mein only Chicken Tikka Masala Bake INDIVIDUAL PUDDINGS Lemon Tarts V (x2) 4.50 Lemon Cheesecake Slices (x2) 2.50 White Chocolate & Raspberry Cheesecake Slices (x2) 2.50 Banoffi Pie Slices (x2) 2.50 CAKES Chocolate Cake V (12+) Carrot Cake V (12+) Belgian Chocolate Brownie V (6+) 3.99 / (15+)10.00 Millionaire s Shortbread V (6+) 3.99 Cherry & Almond Slice V (6+) 3.99 Granola Slice V (6+) 3.99 Rocky Road V (6+) 3.99 Lemon Drizzle V (6+) 3.99 Raspberry & Coconut Slice V (6+) 3.99

8 LIVE EXPERIMENT! Last January, we ran a real, live experiment. It featured Jemima, our digital diva, eating nothing but COOK food for a month in a bid to lose a few post-christmas pounds. She stuck to a diet of our OMG meals, all of which have less than 400 calories and 14g of fat (20% or less of the Guideline Daily Amounts for a woman). Jemima s only incentives were free food; a picture on her desk of Hollywood hottie Ryan Gosling with the message: every time you eat bread, Ryan is sad (Jemima didn t eat bread; Ryan was happy); and the potential humiliation of a weekly public weigh-in. The result of this highly unscientific experiment was that Jemima ended the month 8lb lighter. Cue rejoicing all round: sort-of proof that eating a lot of COOK food can help if you re trying to lose a bit of weight or simply eat more healthily.* A few months later, we got a lovely from Pete in Horsham on the same topic. The doctor told him he needed to reduce his cholesterol and lose some weight. Unlike Jemima, we didn t give Pete free food or a picture of Ryan Gosling. As he wrote: The thought of eating bland rabbit food for six months did nothing for me. Then I discovered your range of lower calorie meals and pots. All I can say is a massive thank you!... They are so good and really tasty, unlike a lot of the main brand low fat meals. To be honest, I couldn t tell they were lower fat and calorie... Thanks Pete, job done. With the help of our food, Pete successfully shed some pounds and reduced his cholesterol. He was happy; we were happy; and somewhere out there, Ryan Gosling was probably happy too. Go to for a weekly menu planner Jemima *It goes without saying, but we ll say it anyway, that all our meals should be eaten as part of a balanced diet. Our Difference At COOK we make remarkable food for your freezer, prepared by hand at our Kitchen in Kent using the same ingredients and techniques you would at home. It means our food looks and tastes homemade (maybe even a bit better). And on every COOK dish you ll find the name of the chef who prepared your food. The COOK Kitchen Sittingbourne Kent ME10 3HH edwardanddale@cookfood.net Tel: