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Iron rich- recipes to help you boost iron intake

 

Bacon, Tomato, Spinach and Ricotta Linguine

 

Feeds: 2

Time to Cook: Approx 10-12 mins

 

Take

6 rashers lean Wiltshire cure smoked back bacon

100g (4oz) dried weight per person linguine pasta or spaghetti

5ml (1tsp) olive oil

1 red onion

4 sundried tomatoes

100g (4oz) ricotta cheese

50g (2oz) fresh Spinach

fresh basil

 

 

Make

Cook linguine in a pan of boiling water as per pack instructions. Meanwhile put olive oil into a pan, add red onion, thinly sliced, and rashers lean Wiltshire cure smoked back bacon, roughly chopped, and lightly cook.

 

Add sundried tomatoes, roughly chopped, and ricotta cheese and lightly heat and blend together. Add spinach leaves and stir through.

 

Eat

Serve straight away scattered with black pepper, torn basil, chunks of crusty bread

 

 

 

 Pan Cooked Liver with Rosemary and Onions  


Feeds: 2
Time to Cook: Approx 10 mins


Take:
225g (8oz) Lamb’s liver, washed, dried and sliced
15g (½oz) Butter
1 Onion, thinly sliced
1 Clove garlic, crushed
2 Large sprigs rosemary
15ml (1tbsp) Flour


Seasoning

15ml (1tbsp) Balsamic vinegar
150ml (¼pt) Boiling water
15ml (1tbsp) Gravy granules

4 Streaky bacon rashers

 

Make:

Heat the butter in a large frying pan. Add the onion, garlic and rosemary and cook for 2-3 minutes.

Spoon the flour on to a plate and season. Add the liver slices and coat with flour.

Place the liver in the pan and brown on all sides for about 5 –8 minutes. Add the balsamic vinegar and boiling water mixed with gravy granules and bring back to the boil.

Meanwhile cook the bacon rashers under a pre-heated grill until they are crispy and golden.

 

Eat:

Serve the liver with crispy bacon ‘crouton’ rashers, rosemary gravy and rosemary mash (boil the potatoes with 2 large sprigs of fresh rosemary to infuse the flavour and mash together with butter and milk) and extra crispy onion rings.
   

 

 

Grilled Calf’s Liver with Lime

 

Serves: 4

Time to Cook: Approx 10 minutes

 

Take

4 thick slices calf’s liver

15ml (1tbsp) caster sugar

30ml (2tbsp) wine vinegar

Juice of ½ lemon

Juice of 1 orange

250ml (8floz) stock

2 shallots, chopped

knob of butter (optional)

1 lime, quartered

 

Make

Prepare the sauce: place sugar and vinegar in a saucepan and mix together. Cook until the mixture caramelizes, then add the lemon juice, orange juice, stock and shallots. Boil until the liquid is reduced by half. Add a knob of butter if required. Grill the liver for 2 minutes each side so they remain pink inside. Pour the sauce over the liver and garnish with the lime quarters.

 

Eat

Serve with rice.

 

 

Potato Topped Chilli Beef

 

Suitable Cuts: Braising cubes: chuck and blade. Stewing cubes: shin, leg

Serves: 3-4

 

Time to Cook: Approximately 2 hours

Temperature: Gas Mark 4, 180°C, 350°F

 

 

Take

450g (1lb) lean beef cubes

1 onion, cut into chunks

2 cloves garlic, crushed

400g can chopped tomatoes

400g kidney beans in chilli sauce

300ml (1/2pt) stock

10ml (2tsp) chilli powder

3 green or red chillies, whole

1 red pepper, seeded and cut into chunks

1 yellow pepper, seeded and cut into chunks

280g frozen pre-bought potato skins

50g (2oz) cheddar cheese, grated

 

Make

In a large casserole dish, place all the ingredients except the peppers. Mix well, cover and place in a pre-heated oven for 1 ½-2 hours, until the meat is tender. Stir in the peppers. Place the potato skins on top of the chilli and sprinkle with the cheese. Return to the oven, uncovered for 20 minutes, until the potato wedges and crispy and the cheese has melted. Remove chillies before serving.

 

Eat

Serve with additional potato skins lightly sprinkled with cayenne pepper, roasted chillies and red and yellow peppers.

 

 

 


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