Super Food Family Classics by Jamie Oliver
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Fajitas originated in the Tex-Mex cuisine of the United States, but they are inspired by traditional Mexican cooking. The dish typically features grilled meat served with sautéed peppers and onions, wrapped in tortillas. It has become popular for its vibrant flavors and customizable nature, allowing for various fillings and toppings.
Ingredients
- ●chicken breast
- ●bell peppers
- ●onion
- ●tortillas
- ●olive oil
- ●lime juice
- ●garlic
- ●cumin
- ●chili powder
- ●salt
- ●pepper
Instructions
- 1Slice the chicken breast into thin strips.
- 2Season the chicken with cumin, chili powder, salt, and pepper.
- 3Heat olive oil in a skillet over medium-high heat.
- 4Add the chicken to the skillet and cook until browned.
- 5Remove the chicken and set aside.
- 6In the same skillet, add sliced bell peppers and onion, cooking until softened.
- 7Return the chicken to the skillet and mix with the vegetables.
- 8Squeeze lime juice over the mixture and stir well.
- 9Warm tortillas in a separate pan or microwave.
- 10Serve the chicken and vegetable mixture in tortillas.
Ingredient Alternatives
chicken breast
Healthier: chicken thighs
Cheaper: chicken thighs
Thighs are often more flavorful and less expensive.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Canola oil is typically less expensive.
Techniques
slicingsautéingseasoningmixingwarming
Equipment
skilletknifecutting boardspatulameasuring spoons
🌶️🌶️🌶️Medium
Also Known As
Fajitas de Pollo
Squash Mac 'N' Cheese is a comforting American dish that combines the classic flavors of macaroni and cheese with the sweetness of butternut squash. This dish not only adds a vibrant color but also enhances the nutritional profile, making it a favorite among families seeking healthier options. It's commonly served as a side dish at gatherings or as a main course during weeknight dinners, showcasing how traditional comfort food can be adapted to modern tastes.
Ingredients
- ●elbow macaroni
- ●butternut squash
- ●cheddar cheese
- ●milk
- ●butter
- ●flour
- ●bread crumbs
- ●garlic
- ●onion
- ●salt
- ●black pepper
- ●mustard powder
- ●nutmeg
- ●paprika
- ●parsley
Instructions
- 1Preheat the oven to 350°F (175°C).
- 2Cook elbow macaroni in salted boiling water until al dente, about 8-10 minutes; drain and set aside.
- 3Peel and cube butternut squash, then steam until tender, about 10-15 minutes.
- 4In a saucepan, melt butter over medium heat; add chopped onion and garlic, sauté until softened, about 3-4 minutes.
- 5Stir in flour and cook for 1-2 minutes to form a roux.
- 6Gradually whisk in milk, cooking until thickened, about 5 minutes.
- 7Add cooked squash, mustard powder, nutmeg, paprika, salt, and pepper; blend until smooth.
- 8Stir in cheddar cheese until melted and creamy.
- 9Combine cheese sauce with cooked macaroni; mix well.
- 10Transfer to a baking dish and top with bread crumbs and parsley.
- 11Bake for 20-25 minutes until bubbly and golden brown.
- 12Let cool for 5 minutes before serving.
Ingredient Alternatives
cheddar cheese
Healthier: nutritional yeast
Cheaper: processed cheese
Nutritional yeast adds a cheesy flavor with fewer calories.
butter
Healthier: olive oil
Cheaper: margarine
Olive oil is healthier and adds a nice flavor.
Techniques
boilingbakingsautéing
Equipment
large potsteamersaucepanwhiskbaking dish
🌶️🌶️🌶️Lowmilkwheat
Also Known As
Butternut Squash Macaroni and CheeseVegetable Mac 'N' Cheese
veganplant-basedgluten-freenut-freesoy-free
Ingredients
- ●2 medium aubergines (eggplants)
- ●2 red bell peppers
- ●2 tablespoons olive oil
- ●1 teaspoon smoked paprika
- ●1/2 teaspoon garlic powder
- ●1/2 teaspoon onion powder
- ●Salt to taste
- ●Black pepper to taste
- ●Fresh parsley for garnish
Instructions
- 1Preheat your grill or oven to medium-high heat.
- 2Slice the aubergines into 1/2 inch thick rounds and the bell peppers into quarters.
- 3In a large bowl, combine the olive oil, smoked paprika, garlic powder, onion powder, salt, and black pepper.
- 4Add the sliced aubergines and bell peppers to the bowl and toss until they are well coated with the oil and spice mixture.
- 5Place the aubergines and peppers on the grill or a baking sheet if using the oven.
- 6Grill or roast for about 20-25 minutes, turning occasionally, until the vegetables are tender and have nice grill marks or are slightly charred.
- 7Remove from heat and let cool for a few minutes.
- 8Transfer the vegetables to a serving platter and garnish with fresh parsley before serving.
Equipment
grillbaking sheetmixing bowlserving platter
🌶️🌶️🌶️Low
Chicken goujons are a popular dish in various cuisines, often served as a snack or main course, especially in British and Irish cuisine.
Ingredients
- ●500g chicken breast, cut into strips
- ●1 cup all-purpose flour
- ●2 large eggs, beaten
- ●2 cups breadcrumbs
- ●1 tsp garlic powder
- ●1 tsp paprika
- ●1/2 tsp salt
- ●1/2 tsp black pepper
- ●Vegetable oil for frying
Instructions
- 1Preheat the oven to 200°C (400°F) if you plan to keep the goujons warm after frying.
- 2Set up a breading station: Place the flour in one bowl, the beaten eggs in another, and the breadcrumbs mixed with garlic powder, paprika, salt, and pepper in a third bowl.
- 3Dredge each chicken strip in flour, shaking off the excess.
- 4Dip the floured chicken strip into the beaten eggs, ensuring it is fully coated.
- 5Transfer the chicken strip to the breadcrumb mixture, pressing down to ensure the breadcrumbs adhere well.
- 6Repeat the process for all chicken strips.
- 7In a large skillet, heat vegetable oil over medium-high heat until hot.
- 8Fry the chicken strips in batches, cooking for about 3-4 minutes on each side or until golden brown and cooked through.
- 9Remove the goujons from the skillet and place them on a paper towel-lined plate to drain excess oil.
- 10Serve hot with your choice of dipping sauce.
Equipment
large skillet3 bowls for breadingpaper towelstongs
Ingredients
- ●2 cups fresh basil leaves
- ●1/2 cup grated Parmesan cheese
- ●1/2 cup extra-virgin olive oil
- ●1/3 cup pine nuts
- ●3 cloves garlic
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1 lb pasta (spaghetti or your choice)
Instructions
- 1In a food processor, combine the basil leaves, Parmesan cheese, pine nuts, garlic, salt, and black pepper.
- 2Pulse the mixture until finely chopped.
- 3With the processor running, slowly drizzle in the olive oil until the mixture is smooth and creamy.
- 4Cook the pasta according to package instructions in a large pot of salted boiling water until al dente.
- 5Reserve 1/2 cup of the pasta cooking water, then drain the pasta.
- 6In a large bowl, combine the hot pasta with the pesto sauce, adding reserved pasta water as needed to reach desired consistency.
- 7Toss until the pasta is well coated with the pesto.
- 8Serve immediately, garnished with additional Parmesan cheese and pine nuts if desired.
Equipment
food processorlarge potcolanderlarge bowl
pescatarian
Ingredients
- ●1 lb white fish fillets (such as cod or haddock)
- ●1 cup all-purpose flour
- ●2 large eggs
- ●1 cup breadcrumbs
- ●1 tsp paprika
- ●1/2 tsp salt
- ●1/2 tsp black pepper
- ●1/2 tsp garlic powder
- ●1/2 tsp onion powder
- ●1/4 cup grated Parmesan cheese (optional)
- ●Vegetable oil for frying
Instructions
- 1Cut the fish fillets into thick strips, about 1 inch wide.
- 2In a shallow dish, place the flour and season it with salt, pepper, paprika, garlic powder, and onion powder.
- 3In another shallow dish, beat the eggs until well combined.
- 4In a third shallow dish, combine the breadcrumbs and grated Parmesan cheese if using.
- 5Dredge each fish strip in the seasoned flour, shaking off any excess.
- 6Dip the floured fish into the beaten eggs, allowing any excess to drip off.
- 7Coat the fish in the breadcrumb mixture, pressing gently to adhere the crumbs.
- 8Heat vegetable oil in a large skillet over medium-high heat, about 1/2 inch deep.
- 9Once the oil is hot, carefully add the fish fingers in batches, frying until golden brown and cooked through, about 3-4 minutes per side.
- 10Remove the fish fingers and place them on a paper towel-lined plate to drain excess oil.
- 11Serve hot with your favorite dipping sauce.
Equipment
large skilletshallow dishes for breadingpaper towels
Ingredients
- ●1 lb chicken breast, cut into bite-sized pieces
- ●1 cup all-purpose flour
- ●2 large eggs
- ●1 cup breadcrumbs
- ●1 tsp garlic powder
- ●1 tsp onion powder
- ●1/2 tsp salt
- ●1/2 tsp black pepper
- ●1/2 tsp paprika
- ●1/2 cup vegetable oil for frying
Instructions
- 1In a bowl, combine flour, garlic powder, onion powder, salt, black pepper, and paprika.
- 2In another bowl, beat the eggs until well mixed.
- 3Place the breadcrumbs in a third bowl.
- 4Dip each piece of chicken into the flour mixture, then into the beaten eggs, and finally coat with breadcrumbs.
- 5Heat vegetable oil in a large skillet over medium heat.
- 6Once the oil is hot, add the chicken nuggets in batches, making sure not to overcrowd the pan.
- 7Fry the nuggets for about 4-5 minutes on each side or until golden brown and cooked through.
- 8Remove the nuggets from the skillet and place them on a paper towel-lined plate to drain excess oil.
- 9Serve hot with your favorite dipping sauce.
Equipment
large skillet3 mixing bowlspaper towelstongs
pescatarian
Sweet Potato Fish Cakes are a delightful fusion of flavors, often enjoyed in coastal regions of the United States. These cakes combine the sweetness of sweet potatoes with the savory taste of fish, creating a satisfying dish that reflects the resourcefulness of home cooks. They are a popular choice for using leftover fish and can be served as a main dish or appetizer. Modern variations may include different types of fish or spices, adapting to local tastes and available ingredients.
Ingredients
- ●sweet potatoes
- ●canned fish
- ●green onions
- ●egg
- ●bread crumbs
- ●lemon juice
- ●garlic
- ●salt
- ●black pepper
- ●paprika
- ●parsley
- ●olive oil
Instructions
- 1Peel and cube sweet potatoes, then boil until tender, about 15-20 minutes.
- 2Drain sweet potatoes and mash in a large bowl until smooth.
- 3Add canned fish, chopped green onions, and minced garlic to the mashed sweet potatoes.
- 4Mix in egg, lemon juice, paprika, salt, and black pepper until well combined.
- 5Gradually add bread crumbs until the mixture holds together but is not too dry.
- 6Form the mixture into small patties, about 2-3 inches in diameter.
- 7Heat olive oil in a skillet over medium heat until shimmering.
- 8Pan-fry the patties for 4-5 minutes on each side until golden brown.
- 9Alternatively, preheat the oven to 400°F and bake patties on a greased baking sheet for 20-25 minutes, flipping halfway through.
- 10Serve warm, garnished with fresh parsley.
Ingredient Alternatives
canned fish
Healthier: fresh fish
Cheaper: canned tuna
Canned tuna is often more affordable and still provides protein.
bread crumbs
Healthier: ground oats
Cheaper: crushed crackers
Ground oats are healthier and gluten-free.
Techniques
mashingmixingfryingbaking
Equipment
potbowlskilletbaking sheet
🌶️🌶️🌶️Lowfishegg
Also Known As
Sweet Potato Fish FrittersSweet Potato Patties
vegetariandairy-freegluten-freenut-free
Ingredients
- ●1 cup rolled oats
- ●2 cups almond milk
- ●2 tbsp cocoa powder
- ●2 tbsp maple syrup
- ●1/2 tsp vanilla extract
- ●1/4 tsp salt
- ●1/4 cup dark chocolate chips
- ●Fresh berries for topping (optional)
Instructions
- 1In a medium saucepan, combine the rolled oats, almond milk, cocoa powder, maple syrup, vanilla extract, and salt.
- 2Bring the mixture to a boil over medium heat, stirring occasionally.
- 3Once boiling, reduce the heat to low and let it simmer for about 5-7 minutes, stirring frequently until the oats are cooked and the porridge thickens.
- 4Remove from heat and stir in the dark chocolate chips until melted and well combined.
- 5Serve the chocolate porridge warm in bowls.
- 6Top with fresh berries if desired.
- 7Enjoy your delicious chocolate porridge!
Equipment
medium saucepanstirring spoonmeasuring cupsmeasuring spoons
Ingredients
- ●8 oz penne pasta
- ●2 cups broccoli florets
- ●1 lb Italian sausage, casings removed
- ●3 cloves garlic, minced
- ●1/4 tsp red pepper flakes
- ●1/2 cup grated Parmesan cheese
- ●2 tbsp olive oil
- ●Salt to taste
- ●Black pepper to taste
- ●1/4 cup fresh basil, chopped
Instructions
- 1Cook the penne pasta according to package instructions until al dente. Drain and set aside.
- 2In a large skillet, heat the olive oil over medium heat.
- 3Add the Italian sausage to the skillet, breaking it apart with a spoon. Cook until browned and cooked through, about 5-7 minutes.
- 4Add the minced garlic and red pepper flakes to the skillet, cooking for an additional 1-2 minutes until fragrant.
- 5Stir in the broccoli florets and cook for about 3-4 minutes until they are tender but still bright green.
- 6Add the cooked penne pasta to the skillet, tossing to combine with the sausage and broccoli.
- 7Season with salt and black pepper to taste.
- 8Remove from heat and stir in the grated Parmesan cheese and fresh basil.
- 9Serve hot, garnished with additional Parmesan if desired.
Equipment
large potskilletcolanderspoonmeasuring cupsmeasuring spoons
🌶️🌶️🌶️Low
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