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L OA D E D V E G E TA B L E QUESADILL AS Serves 4 Takes 30 mins 8 tortilla wraps 1½ tbsp olive oil 1 red onion, finely sliced 1 yellow pepper, deseeded and finely sliced 450g frozen broccoli florets, cooked to pack instructions 250g cherry tomatoes, quartered 120g Cheddar, coarsely grated 15g fresh coriander, roughly chopped 1 large avocado, peeled and stoned 1 lime, juiced Ô Ô This meal was really filling – and it would make a great packed lunch ROA S T E D S Q UA S H & CHICKPEA PILAF Serves 4 Takes 35 mins 1 butternut squash, peeled, deseeded and cut into 2.5cm chunks 1 tbsp ras el hanout seasoning 2 tbsp vegetable oil 300g long-grain rice 1 vegetable stock pot, made up to 550ml 2 red onions, finely sliced 2 garlic cloves, grated 1cm piece ginger, peeled and grated 400g tin chickpeas, drained and rinsed 15g fresh parsley, roughly chopped 40g roasted and salted peanuts, roughly chopped Roast for 30 mins until soft and golden, tossing halfway through. 2 Meanwhile, put the rice and stock in a lidded saucepan and bring to the boil over a high heat. Reduce the heat, cover and simmer for 10-12 mins until the rice is cooked and the stock is absorbed. Set aside with the lid on until needed. 3 Meanwhile, heat 1 tbsp oil in a large frying pan over a medium heat. Fry the onions for 15-20 mins, stirring occasionally, until golden. Add the garlic and ginger; fry for 2-3 mins until fragrant. Stir in the chickpeas, rice and most of the parsley. 4 Divide the pilaf between 4 plates and top with the roasted squash. Scatter over the remaining parsley and the peanuts to serve. Each serving contains Energy 1 Preheat the oven to gas 6, 200°C, fan 180°C. Put the squash in a large roasting tin and toss with the ras el hanout and 1 tbsp oil; season lightly. 64 2313kJ 548kcal 27% Fat Saturates Sugars Salt 15g 2g 12g 1.5g 21% 10% 13% 25% of the reference intake. See page 105. Carbohydrate 92g Protein 15g Fibre 10g 2 of your 5-a-day; source of protein 1 Preheat the oven to gas 6, 200°C, fan 180°C. Lightly brush 4 tortillas with ½ tbsp oil, then cut each into 8 triangles. Arrange on a large baking tray in a single layer (you may need to do this in batches). Bake for 5 mins until golden and crisp; set aside. 2 Meanwhile, heat 1 tbsp oil in a large frying pan over a medium heat. Fry the onion and pepper for 5 mins, then add the broccoli. Cook for 5 mins, then increase the heat to high, add 200g tomatoes and cook for 5 mins until they’ve softened and the other vegetables have coloured slightly. Tip into a bowl, stir in most of the coriander and set aside. 3 Wipe the pan clean and increase the heat to medium-high. Add a tortilla to the pan and spoon ¼ of the filling onto half of the tortilla. Sprinkle over 30g cheese and fold the tortilla in half. Cook for 2 mins each side until golden and the cheese has melted. Repeat with the remaining tortillas, veg and cheese. 4 Meanwhile, mash the avocado with the lime juice in a bowl. Stir in the remaining coriander and tomatoes; season. Cut the quesadillas in half and serve with the guacamole and tortilla chips. Each serving contains Energy 2872kJ 685kcal 34% Fat Saturates Sugars Salt 32g 12g 13g 1.8g 45% 62% 14% 30% of the reference intake. See page 105. Carbohydrate 76g Protein 24g Fibre 9g

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