THE LITTLE BOOK OF BIG BBQ RECIPES WE WILL BEAT CANCER SOONER. cruk.org
CANCER RESEARCH UK S BIG BBQ WEEKEND IS BACK TO TURN UP THE HEAT ON CANCER. This July, across the gardens, parks and rooftops of Britain, BBQ masters will show off their culinary skills on the grill, bring together their friends and family and raise money for life-saving research. To inspire more BBQ heroes, here are some healthy recipes and tempting treats from our supporters, including Liz McClarnon, Anjum Anand, The Chiappa Sisters, Deliciously Ella and Jenny T aka The Lunchbox Doctor. 1
LIZ McCLARNON S SALSA JAMBALAYA RICE SERVES: 4 COOKING TIME: 15 20 MINS 1 tbsp olive oil 1 onion, chopped 1 green pepper, deseeded and chopped 1 clove garlic, crushed 10ml/2tsp ground paprika 175g/6oz long grain rice 400ml/14floz vegetable stock 1 (200g) pack salsa dip Freshly ground black pepper NUTRITIONAL INFORMATION: Per serving: 232 kcal, 4.5g fat, 0.8g saturates, 4.5g sugars, 0.67g salt 1 Heat the oil in a large non-stick frying pan, add the onion and pepper and sauté over a medium heat for 3 4 mins or until soft. Add the crushed garlic, paprika and rice and cook, stirring for 30 seconds until the grains are coated with spice. 2 Add the stock and half the salsa sauce, stir well. Cover and simmer for 15 mins or until the liquid has been absorbed and the rice is tender. Serve hot or cold with extra salsa on the side. RECIPES TO TRY LIZ McCLARNON S TUNA RICE SALAD SERVES: 1 PREP TIME: 5 MINS COOKING TIME: NONE 150g cooked brown basmati rice (or 65g raw brown basmati cooked until tender) 3 tbsp fresh salsa dip 2 spring onions, sliced 50g red kidney beans 50g canned or bottled peppers, drained and sliced 1 (80g) can tuna steak in brine, drained and flaked salad leaves to serve NUTRITIONAL INFORMATION: Per serving: Energy 371kcal, Fat 3.5g, Of which saturates 0.8g, Total sugars 6.9g, Salt 1.73g Sandwiches can get boring so why not try packing a quick salad. If you re eating rice or pasta you can cook a bit extra so there is some left over for lunch the next day. Then add a couple of spoons of flavour-packed salsa dip, a few bits from the store cupboard and hey presto a colourful healthy salad. 1 Mix the rice with the salsa, onions, beans and peppers. Season to taste. Gently fold in the tuna. 2 Place a handful of leaves at the base of your lunch box or serving bowl, then heap the rice salad on top. If you like top with a bit of extra salsa to taste. 2 3
SERVES: 4 PREP TIME: 20 MINS COOKING TIME: 10 MINS TOTAL TIME: 30 MINS 400g chicken mince 6g ginger, peeled and finely chopped 10g garlic (approximately 3 large cloves), peeled and finely chopped 1 small onion, peeled, half finely chopped (for the burgers ) and half sliced into rings (for serving) Large handful of fresh coriander leaves and stalks, finely chopped 1 heaped tsp salt ¾ tsp garam masala 1 tsp cumin powder 1 tsp lemon juice 1 2 green chillies (optional), chopped and seeded 1 tbsp vegetable oil, plus extra for oiling the pan TO SERVE 7 tbsp light mayonnaise 2 tbsp chopped fresh coriander leaves 2 tsp chopped fresh mint leaves 1 2 tsp lemon juice, or to taste salt, to taste ¼ ½ tsp black pepper, or to taste 4 burger buns, halved Lettuce leaves, shredded 1 beef tomato, sliced 4 ANJUM ANAND S SUCCULENT INDIAN CHICKEN BURGER 1 Mix together all the ingredients for the burgers, leaving out the onion rings. Allow the mixture to rest for 10 minutes in the fridge. 2 Preheat the oven to 200 C/400 F/gas mark 6. Mould the mince into four burgers and place on an oiled baking sheet. 3 Place in the oven and cook for 10 minutes, turning halfway through the cooking time. 4 Meanwhile, mix the mayonnaise with the coriander and mint leaves, lemon, salt and pepper. 5 Warm the burger buns in the oven for the final 2 minutes of cooking time. 6 Place a small handful of the lettuce on the bottom of each bun with the sliced tomato and onion rings and a good dollop of the herbed mayonnaise. 7 Top with the hot burgers and finish off with the top half of the bun. Photo VANESSA COURTIER Recipe from Indian food made easy by Anjum Anand, published by Quadrille. DELICIOUSLY ELLA S ZUCCHINI, PEA AND QUINOA BURGERS IN HOMEMADE BUNS SERVES: 5 8 FOR THE BURGERS: 2 cups of peas 1 small courgette/ zucchini 1 cup of ground flaxseed 1 cup of quinoa 1 lime 1 tbsp of apple cider vinegar 1 tbsp of tahini a handful of fresh coriander (cilantro) salt to taste FOR THE BUNS: 1 ½ cups of sunflower seeds 1 ½ cups of pumpkin seeds 1 cup of ground flaxseeds 1 cup of almonds 3 tablespoons of coconut oil ½ a cup of water salt to taste FOR THE GARNISH: hummus guacamole slices of avocado slices of tomatoes rocket/butter lettuce 1 Start by making the bread. First place one cup each of the almonds, pumpkin seeds, ground flaxseed and sunflowers seeds in a food processor and blend for a minute or so until smooth, then transfer the mix to a bowl and stir in the remaining half a cup each of pumpkin seeds and sunflower seeds along with the salt, coconut oil and water. 2 Use your hands to mix everything together, kneading the mixture together with your fingers for a few minutes until everything is perfectly sticky. Then make buns using your hands to carefully mould and flatten the bread, place these on a baking tray and cook at 180 C for 25 minutes. Once they are cooked remove them from the oven and allow to cool and set fully before eating. 3 While the burger buns cook make the burger patties. First cook the quinoa, which should take 12 15 minutes. While this cooks place the peas in a pan and cover with cold water, then place on a stove and bring to the boil. 4 Once the water has been boiling for a minute or two drain the peas and place them in a blender or food processor until they form a smooth paste. Add this to a mixing bowl. 5 Next, grate the zucchini and add the grated mix to the bowl along with the juiced lime, apple cider vinegar, tahini, finely chopped coriander, ground flax and salt. 6 Once the quinoa is cooked add it to the bowl and mix everything well. Make sure that the mix is very sticky; if it isn t sticky enough add more ground flax. 7 Then mould the patties, place on a baking tray and bake for 20 minutes at 180 C, until the patties are perfectly firm. 8 Finally, add everything together, I like to put a bun down followed by a thick layer of hummus, then a lettuce leaf, followed by the actual burger patty, a few sliced tomatoes, a little more lettuce and finally another bun! Then bite and enjoy! 5
THE CHIAPPA S CAPRESE BITES SERVES: APPROXIMATELY 20 40 BITES 15 20 cherry tomatoes, chopped in half if relatively large, or left whole 250g of mini mozzarella balls or fresh mozzarella torn into small pieces Fresh basil Cocktail sticks Pesto Although these are super simple, they re the perfect little bite to have on the table at a BBQ and add some great colour to the table. 1 Place a cherry tomato, followed by a mozzarella ball and a fresh leaf of basil on a cocktail stick and then place on your serving platter 2 Drizzle them with freshly made (or bought) pesto or have a little dipping pot to the side Recipe from Simply Italian by the Chiappa sisters JENNY TSCHIESCHE S ALMOND SATAY SPICED CHICKEN WITH GOLDEN CAULIFLOWER RICE AND ROASTED CARROT BATONS INGREDIENTS FOR THE SPICY CHICKEN: 2 large chicken breasts (skinless and boneless), scored lightly. 2 tbsp tamari (gluten free soy sauce) 1 tsp ground turmeric 1 tsp ground cumin 1 tbsp mild olive oil 1 tbsp honey INGREDIENTS FOR THE GOLDEN CAULIFLOWER RICE: 1 medium cauliflower head chopped into florets and rinsed. ½ tsp turmeric powder Good pinch of salt 1 tbsp mild olive oil INGREDIENTS FOR THE ALMOND SATAY SAUCE: 3 tbsp almond butter 2 tbsp coconut milk 2 tbsp warm water 1 garlic clove, crushed 1 tsp tamari (gluten free soy sauce) 2 tsp mild olive oil 1 tsp fish sauce or nam pla as it may be called in some Asian stores 1 Mix together the marinade ingredients and place chicken into a bowl with the marinade. Cover and refrigerate for 3 hours. 2 Place directly onto BBQ and grill on both sides until cooked through. Pour a little of the marinade over the breasts when you first put them on the BBQ but don t add any more after that as the marinade has been in contact with raw meat. 1 Preheat the oven to 180 degrees centigrade. 2 Toss the cauliflower in the olive oil, turmeric powder and salt. 3 Tip into a roasting dish and bake for about 20 25 mins until soft with a little bite left. 4 Place into a food processor and process to a rice consistency. 1 Mix the ingredients together. Pour over cooked chicken. 6 7
JENNY TSCHIESCHE S BBQ AUBERGINE WITH SHEEP YOGURT TZATZIKI SERVES: 8 COOKING TIME: 10 MINS 1 aubergine, sliced into 4 slices, halved to create 8 portions Olive oil A little salt ½ a cucumber (preferably organic due to pesticide exposure of non-organic), coarsely grated then squeezed through muslin to remove excess liquid 100g natural sheep yogurt 2 tsp lemon juice 2 tsp chopped mint 1 clove garlic, minced Recipe by nutritionist Jenny Tschiesche and The Pampered Chef 8 Recipes on this spread developed in partnership with The Pampered Chef and The Lunchbox Doctor Jenny T This recipe combines the delicate flavour of sheep milk yogurt with refreshing cucumber and mint. The tzatziki is delicious on barbequed poultry as well as barbequed vegetables. 1 Brush the aubergine slices with the oil on one side and sprinkle with just a little salt. Place on the BBQ, turn after 7 minutes and brush the other side then cook some more. Keep turning until both sides are cooked and the aubergine is soft 2 Meanwhile, combine the squeezed cucumber with the minced garlic, sheep yogurt, mint, lemon juice and pepper 3 Serve the aubergine and the tzatziki together Proudly supported by JENNY TSCHIESCHE S MANGO, AVOCADO, CUCUMBER AND POMEGRANATE SALSA COOKING TIME: NONE 1 mango, diced 1 ripe avocado, diced 1 small pot of pomegranate seeds ¼ cucumber, diced 1 tbsp lime juice 1 tbsp apple cider vinegar 1 tbsp extra virgin olive oil 2 tbsp chopped mint PREP TIME: 3 HRS, 15 MINS (INCLUDING MARINATING TIME) COOKING TIME: 15 MINS (OR UNTIL COOKED THROUGH) 6 chicken thighs, skinless and boneless 2 cloves of garlic 4 cm piece of fresh ginger, peeled and chopped roughly 1 onion, roughly chopped 1 tbsp mild curry powder 2 tbsp fresh coriander 1 ½ tsp fish sauce 110ml coconut milk This salsa works with almost any barbequed meats, fish or even vegetable burgers. It is a feast for the eyes and full of deliciously fresh and summery ingredients. 1 Combine all ingredients in a bowl. Serve. Recipe by nutritionist Jenny Tschiesche and The Pampered Chef JENNY TSCHIESCHE S COCONUT BBQ CHICKEN The perfect canapé to kick start a summer BBQ, or even to add that dash of green to your plate. The best thing about this too, is that you can make extra of the lemon dip and have it to dunk your crisps into 1 Place the garlic, ginger, onion, and coriander in a food processor and combine to a paste. Add the coconut milk and fish sauce and stir. 2 Coat the chicken thighs in this marinade. 3 Leave in a sealed container in the fridge for at least 3 hours. 4 Place the chicken onto skewers and BBQ until cooked through. 5 Enjoy with a variety of lightly cooked vegetables. Recipe by nutritionist Jenny Tschiesche and The Pampered Chef 9
TOGETHER, WE WILL BEAT CANCER SOONER. We ve seen incredible progress in our life-saving research over the last 40 years. With you and thousands of other BBQ heroes on our side, we will beat cancer sooner. In the 1970 s, less than a quarter of people with cancer survived. Today, around half of people diagnosed will survive. Now we want to go further, faster. Within 20 years, we want to see three quarters of people surviving cancer. is a registered charity in England and Wales (1089464), Scotland (SC041666) and the Isle of Man (1103). 2015. BBQMB