Hamlyn - 200 Fast Midweek Meals: Dinner on the table in 30, 20 or 10 minutes

hamlyn all colour cookbook

Select one of the chapters from the main contents list and you will be taken to a list of all the recipes covered in that chapter.

Alternatively, jump to the index to browse recipes by ingredient.

Look out for linked text (which is underlined and/or in a different colour) throughout the ebook that you can select to help you navigate between related recipes.

This book offers a new and flexible approach to meal planning for busy cooks and lets you choose the recipe option that best fits the time you have available. Inside you will find 200 dishes that will inspire you and motivate you to get cooking every day of the year.

All the recipes take a maximum of 30 minutes to cook. Some take as little as 20 minutes and, amazingly, many take only 10 minutes.

On every page youll find a main recipe plus a short-cut version or a fancier variation if you have a bit more time to spare. Whatever you go for, youll find a huge range of super-quick recipes to get you through the week.

For many, cooking in the week is a bore; it is a must-do activity rather than a like-to activity. Energy and creativity levels are low, theres very little time and there are other things you need to be getting on with. So we have come up with this book to put the pleasure back into cooking meals midweek.

The key to midweek meal success is preparation. Use part of your lunch hour or some time at the weekend to browse through this book and choose four or five meals that youd like to serve in the week. Then, once youve worked out what ingredients you need, ensure you get everything in stock ready for the beginning of the week. Dont forget internet shopping and home-delivery services they are designed for busy people and can be arranged for times that suit you and your busy schedule.

Eat fish at least twice a week, as it helps to reduce the risk of heart disease, is rich in B and D vitamins and contains high levels of omega-3 fatty acids, which are great for heart health.

Chicken can be eaten as often as your budget allows, but buy organic where possible.

If you are a red meat addict, choose lean cuts where possible and those that lend themselves to quick cooking. Limit eating red meat to twice a week.

Offal is an excellent source of vitamins, copper, iron and zinc; however, as the liver tends to accumulate chemical residues from the animal, limit your intake to once a week.

Nuts and seeds are nutritional gems. They are low in saturated fats, high in protein and fibre and are brimming with B vitamins and many useful minerals.

Eggs are a quick and healthy protein source, and low in saturated fat current thinking is that up to six eggs a week is a perfectly healthy addition to your diet.

Mix up your vegetables as much as your budget allows. Include root and leafy veg and as many different colours as you can. All vegetables contain high levels of vitamin C, many contain important B vitamins and all are abundant in fibre. Whats more, when they are cooked lightly and quickly, as many are in this book, their goodness is retained and their benefits are felt all the more.

Always choose whole grains because these are good for your heart and also keep you feeling fuller for longer.

To whizz up a magical meal in minutes, you are going to need some basics in your cupboards. These include plain flour, cornflour and a bottle of UHT milk for making emergency sauces, cans of chopped tomatoes, chickpeas and beans, passata, tomato pure, strong English mustard and a good selection of oils including a basic vegetable oil such as sunflower oil, a good-quality olive oil, and some more alternative flavours, such as peanut, sesame and walnut. Always have a decent balsamic vinegar in the cupboard, and, for those dishes with an oriental twist, stock up on coconut milk, soy sauce, fish sauce, sweet chilli dipping sauce and hoi sin, plus a selection of your preferred noodles and rice.

Dont be afraid to buy some cheat ingredients for those super-quick meals youre going to prepare: pesto sauces, ready-made pizza bases and Thai curry paste are must-haves for busy days, and dont forget that you can buy garlic, fresh root ginger and lemon grass in paste form, which can be quickly and easily squeezed into the pan when cooking.

Jars of preserved vegetables are a tasty, easy addition to many pastas, salads and rice dishes, and can be stored for months (if not years) very successfully as long as they are kept cool. Therefore, it would not go amiss to treat yourself to some jars of artichoke hearts, olives and roasted red peppers, and, to add the occasional kick to your cooking, keep some capers and anchovies in stock, too; youd be surprised how much these tiny additions bring to a meal.

You may not think of yourself as a gardener, but learning to keep a few potted herbs on the windowsill will benefit you no end when it comes to adding quick and easy flavour to a midweek meal. Easy-maintenance herbs include basil, coriander, chives and rosemary. Oregano and thyme can be a little trickier to keep; however, these can be bought fresh in bunches and frozen for when you need them. Dont be concerned if the leaves go very dark or black they will retain their flavour.

Make space in your refrigerator for some of the key ingredients that form the basis of many meals: onions, garlic, hard cheese such as Cheddar and a good strong Parmesan, crme frache and some natural yogurt. Keep quartered lemons and limes, fresh root ginger and chillies in the freezer, plus nutrient-rich vegetables that freeze well, such as spinach, peas or sweetcorn kernels. Separate and freeze bacon, chicken and fish fillets and sausages in small servings ready for easy defrosting; or buy bags of frozen prawns, mussels or mixed seafood for an easy addition to soups, stews and stir-fries.

Remember, too, that bread freezes well; bags of muffins and burger buns kept in the freezer are sure to get good use. When a loaf of bread is no longer fresh enough to eat in slices, whizz up the loaf in a food processor and freeze the breadcrumbs in small food bags ready for coating chicken or fish fillets.