The Food Core

Ingredients

1 ½ pounds beef tenderloin, cut into cubes
Marinade:

2 tablespoons olive oil

2 tablespoons oyster sauce (such as Maekrua®)

4 large cloves garlic, minced, or more to taste

1 tablespoon Cabernet Sauvignon wine

1 teaspoon fish sauce (Optional)

1 teaspoon ground black pepper, or more to taste (Optional)

1 teaspoon soy sauce (Optional)

1 teaspoon dark soy sauce (Optional)

2 drops sesame oil, or more to taste
Dipping Sauce:

1 tablespoon fish sauce (Optional)

1 tablespoon lemon juice (Optional)

1 tablespoon ground black pepper (Optional)

2 tablespoons olive oil

2 tablespoons oyster sauce (such as Maekrua®)

4 cloves garlic, minced, or more to taste

Directions
Step 1
Put beef cubes in a container with a lid. Whisk 2 tablespoons olive oil, 2 tablespoons oyster sauce, 4 minced garlic cloves, wine, 1 teaspoon fish sauce, 1 teaspoon black pepper, soy sauce, dark soy sauce, and sesame oil together in a bowl until marinade is well mixed; pour over beef. Allow beef to marinate, 10 to 30 minutes.

Step 2
Whisk 1 tablespoon fish sauce, lemon juice, and 1 tablespoon black pepper together in a bowl until dipping sauce is well mixed.

Step 3
Heat 2 tablespoons olive oil in a wok or large skillet over high heat; add beef and marinade. Cook and stir beef mixture, 2 tablespoons oyster sauce, and 4 cloves minced garlic together in hot oil until beef is cooked through and sauce begins to thicken, 5 to 10 minutes. Adding garlic over several times during cooking will produce a better mix of flavors.

Step 4
Serve beef alongside dipping sauce.

Ingredients
200 g seasonal greens, such as baby spinach, Swiss chard
150 g wholewheat couscous
½ a bunch of fresh mint , (15g)
1 lemon
1 tablespoon blanched hazelnuts
2 large roasted peeled red peppers in brine , or 4 small ones
¼ x skinny homemade houmous , or 2 tablespoons natural yoghurt
hot chilli sauce , optional
2 sprigs of fresh oregano
1 level teaspoon ground tumeric
olive oil
2 x 120 g skinless free-range chicken breasts
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Method
Pick and finely chop the oregano leaves, then place in a bowl with the turmeric, a pinch each of sea salt and black pepper and 2 tablespoons of oil to make a marinade. Toss the chicken in the marinade and leave aside.
Blanch the greens in a large pan of boiling water until just tender enough to eat but still vibrant in colour, then drain, reserving the water.
In a bowl, just cover the couscous with boiling greens water, season, pop a plate on top and leave for 10 minutes. Pick and finely chop the mint leaves and stir into the fluffy couscous with the juice of half a lemon, then season to perfection.
Toast the hazelnuts in a large dry non-stick frying pan on a medium-high heat, removing and crushing in a pestle and mortar once lightly golden.
Return the frying pan to a high heat and cook the chicken for 4 minutes on each side, or until cooked through, turning halfway and adding the peppers when you flip the chicken. Reheat the greens, if needed.
Meanwhile, you can either make a quick houmous (put three-quarters into the fridge for another day if making a full batch) or simply use yoghurt – both options are delicious.
Serve the chicken with the couscous, peppers, greens and houmous or yoghurt, scattered with the hazelnuts and with a lemon wedge on the side. Nice with a drizzle of hot chilli sauce too.

Ingredients
2 sprigs of fresh oregano
1 level tsp ground turmeric
olive oil
2 x 120g skinless chicken breasts
200g seasonal greens, such as baby spinach, Swiss chard
150g wholewheat couscous
½ a bunch of fresh mint (15g)
1 lemon
1 tbsp blanched hazelnuts
2 large or 4 small roasted peeled red peppers in brine
¼ skinny houmous (see below) or 2 tablespoons natural yoghurt
optional: hot chilli sauce
Instructions
For the Skinny Homemade Houmous:

This recipe requires you to hunt out a jar of really good-quality chickpeas – they have much better flavour, so will guarantee an amazing result. Tip 1 x 660g jar of chickpeas, juice and all, into a blender. Add 1 teaspoon of tahini, 2 tablespoons of natural yoghurt, ½ a peeled clove of garlic, the juice of ½ a lemon and 1 pinch of cayenne pepper, then blitz until smooth. Taste and season to perfection, then serve with an extra sprinkling of cayenne.

For the Turmeric Chicken:

Pick and finely chop the oregano leaves, then place in a bowl with the turmeric, a pinch each of sea salt and black pepper and 2 tablespoons of oil to make a marinade. Toss the chicken in the marinade and leave aside. Blanch the greens in a large pan of boiling water until just tender enough to eat but still vibrant in colour, then drain, reserving the water. In a bowl, just cover the couscous with boiling greens water, season, pop a plate on top and leave for 10 minutes. Pick and finely chop the mint leaves and stir into the fluffy couscous with the juice of half a lemon, then season to perfection. Toast the hazelnuts in a large dry non-stick frying pan on a medium-high heat, removing and crushing in a pestle and mortar once lightly golden. Return the frying pan to a high heat and cook the chicken for 4 minutes on each side, or until cooked through, turning halfway and adding the peppers when you flip the chicken. Reheat the greens, if needed.

Meanwhile, you can either make a quick houmous (put three-quarters into the fridge for another day if making a full batch) or simply use yoghurt – both options are delicious. Serve the chicken with the couscous, peppers, greens and houmous or yoghurt, scattered with the hazelnuts and with a lemon wedge on the side. Nice with a drizzle of hot chilli sauce too.

Skinny Houmous: Calories 99kcal Fat 2.5g Sat fat 0.5g Protein 5.9g Carbs 13.3g Sugar 0.8g Fibre 4g

Turmeric Chicken: Calories 579kcal Fat 20.6g Sat fat 3.2g Protein 41.4g Carbs 58.5g Sugar 4.2g Fibre 7.6g

Ingredients
2 sprigs of fresh oregano
1 level tsp ground turmeric
olive oil
2 x 120g skinless chicken breasts
200g seasonal greens, such as baby spinach, Swiss chard
150g wholewheat couscous
½ a bunch of fresh mint (15g)
1 lemon
1 tbsp blanched hazelnuts
2 large or 4 small roasted peeled red peppers in brine
¼ skinny houmous (see below) or 2 tablespoons natural yoghurt
optional: hot chilli sauce
Instructions
For the Skinny Homemade Houmous:

This recipe requires you to hunt out a jar of really good-quality chickpeas – they have much better flavour, so will guarantee an amazing result. Tip 1 x 660g jar of chickpeas, juice and all, into a blender. Add 1 teaspoon of tahini, 2 tablespoons of natural yoghurt, ½ a peeled clove of garlic, the juice of ½ a lemon and 1 pinch of cayenne pepper, then blitz until smooth. Taste and season to perfection, then serve with an extra sprinkling of cayenne.

For the Turmeric Chicken:

Pick and finely chop the oregano leaves, then place in a bowl with the turmeric, a pinch each of sea salt and black pepper and 2 tablespoons of oil to make a marinade. Toss the chicken in the marinade and leave aside. Blanch the greens in a large pan of boiling water until just tender enough to eat but still vibrant in colour, then drain, reserving the water. In a bowl, just cover the couscous with boiling greens water, season, pop a plate on top and leave for 10 minutes. Pick and finely chop the mint leaves and stir into the fluffy couscous with the juice of half a lemon, then season to perfection. Toast the hazelnuts in a large dry non-stick frying pan on a medium-high heat, removing and crushing in a pestle and mortar once lightly golden. Return the frying pan to a high heat and cook the chicken for 4 minutes on each side, or until cooked through, turning halfway and adding the peppers when you flip the chicken. Reheat the greens, if needed.

Meanwhile, you can either make a quick houmous (put three-quarters into the fridge for another day if making a full batch) or simply use yoghurt – both options are delicious. Serve the chicken with the couscous, peppers, greens and houmous or yoghurt, scattered with the hazelnuts and with a lemon wedge on the side. Nice with a drizzle of hot chilli sauce too.

Skinny Houmous: Calories 99kcal Fat 2.5g Sat fat 0.5g Protein 5.9g Carbs 13.3g Sugar 0.8g Fibre 4g

Turmeric Chicken: Calories 579kcal Fat 20.6g Sat fat 3.2g Protein 41.4g Carbs 58.5g Sugar 4.2g Fibre 7.6g

Everyday Super Food by Jamie Oliver is published by Penguin Random House

ⓒ Jamie Oliver Enterprises Limited (2015 Everyday Super Food) Photographer: Jamie Oliver