Oh My Goodness Menu January 2014

hand prepared

by our chefs

Ready in minutes & taste amazing!

www.cookfood.net facebook.com/thecookkitchen @thecookkitchen

look & taste homemade

Most of us could eat a bit more healthily.

Less chocolate, more green stuff, not so

much red meat... The problem is denial.

It’s a big river in Africa and not somewhere

we fancy going every day. The one thing

we definitely won’t deny ourselves at COOK

is great tasting food. So, not only do all

our OMG pots have less than 400 calories

and 14g of fat (that’s under 20% of the

Guideline Daily Amounts), they also taste

amazing. No river trip required. Result.

Guideline Daily Amounts (women/men): 2000/2500 calories • 70/95g fat

NEW

Serves one • only OMG less than 400 cals and14g fat

NEW Thai Butternut Squash Soup 281 cals V With shredded vegetables and soya beans in a warming, curried coconut sauceNEW Prawn Tom Yum* 231 cals

Classic Thai soup seasoned with tamarind and lime. With king prawns, vegetables and noodlesNEW Japanese Salmon* 394 cals With soy, ginger, soya beans and black and white riceNEW Moroccan-Spiced Chicken* 376 cals (pictured above) With roasted aubergines, chickpeas, apricots and harissaNEW Middle Eastern Lamb Koftas 281 cals

(Can also be cooked in the oven) In a sweetly-spiced tomato sauce with chickpeas, couscous, golden raisins and mint

Caribbean Chicken with Rice and Beans 362 cals Pad Thai 347 cals

Sweet Chilli Chicken 319 cals (pictured left)

Chicken Noodle Laksa 301 cals Paella with Chicken, Chorizo, Peppers and Peas 307 cals King Prawn Miso Broth* 172 cals Thai-Style Chicken Patties* in an Aromatic Broth 147 cals

319 CALORIES

Sweet Chilli Chicken

- less than 5g fat

376 CALORIES

NEW

Very occasionally we might have to change prices, ingredients or symbols before our next edition of the listing for which we apologise. But all prices, ingredients and symbols were correct at time of production (December 2013). Please refer to the packaging for the most up-to-date nutritional information. There may be products temporarily unavailable in shops. Not all products are available for home delivery (please go to www.cookfood.net or phone 01732 759020 for more details).

POTS $3.99

Moroccan Spiced Chicken - under 3g saturated fat

* Salt: Because we use authentic ingredients, this recipe has a high salt content

Prawn Tom Yum Classic Thai soup seasoned with tamarind and lime. With king prawns, vegetables and noodles

Middle Eastern Lamb Koftas In a sweetly-spiced tomato sauce with chickpeas, couscous, golden raisins and mint

Moroccan-Spiced Chicken With shredded vegetables and soya beans in a warming, curried coconut sauce

Japanese Salmon With soy, ginger, soya beans and black and white rice

Sweet Chilli Chicken With egg noodles, water chestnuts and stir-fried vegetables

376 CALORIES

394 CALORIES

281 CALORIES

319 CALORIES

281 CALORIES

231 CALORIES

Ready in minutes

Tastes amazing

under 1g of saturated fat

NEW POT

RECIPES

Thai Butternut Squash Soup

Thai Butternut Squash Soup With shredded vegetables and soya beans in a warming, curried coconut sauce

CLASSIC COOK RECIPES It’s not just our pots that have less than 400 calories and 14g of fat (under 20% of the Guideline Daily Amounts). Plenty of our classic

recipes also fit the bill. So you can feed your other half, your family or

even your dinner party guests food that’s lower in fat and calories without them ever suspecting. Just look out for the yellow OMG sticker on the pack and the little yellow circle in the menu listing.

307 CALORIES*

341 CALORIES*

267 CALORIES*

256 CALORIES*

211 CALORIES*

Full of Flavour

Beef Bourguignon with top rump steak, caramelised shallots, bacon, chestnut mushrooms (1) 4.99 (2) 8.99 (4) 17.95

Sea Bass with Asparagus Tips & Linguine in a Lobster & Saffron Bisque (2) 13.99

Moroccan Spiced Lamb Tagine Leg of lamb, slow-cooked to perfection with chick peas and an authentic blend of Moroccan spices, garnished with almond flakes (1) 4.99 (2) 8.99 (4) 17.95

Roasted Vegetable and Chickpea Curry Oven roasted peppers and carrots with cauliflower, spinach and toasted cumin seeds in a chickpea and lentil sauce. (1) 2.99 (2) 5.95 V

* Calories based on a one portion serving

Lamb Casserole with Minted New Potatoes (above) Chunks of tender lamb braised in a rich lamb stock with root vegetables and served with minted new potatoes. A meal in itself (1) 4.99 (2) 8.99

In general, portion sizes are listed as: Serves 1 / Serves 2 / Serves 4

DUCKRoasted Confit of Duck (1) 5.99 / (2) 10.99In a juniper berry and orange zest sauce with cranberries.

PORK Pork Dijon 3.99 / 7.35 / 14.70

Meatballs in a Rustic Tomato Sauce 3.50 / 6.99 / 13.95

CHICKEN Chicken Alexander 3.99 / 6.99 / 13.95

Moroccan Spiced Harissa Chicken 3.99 / 6.99 / 13.95

Lasagne with Chicken & Sweet Red Peppers 3.99 / 6.99 / 13.95

Chicken & Tomato Pasta Bake (1) 3.99

Pot Roast Chicken (1) 3.99

Chicken Dijon 3.99 / 6.99 / 13.95

Coq au Vin 3.99 / 7.50 / 14.99

Chicken, Ham & Leek Pie (1) 3.99 / (2) 6.99

Chicken, Ham & Leek Pie (6)19.99 Fully encased in shortcrust pastry. Perfect for entertaining

Huntsman’s Chicken

(2) 8.99 / (4) 17.95

BEEF Beef Bourguignon

4.99 / 8.99 / 17.95

Beef Stroganoff 4.75 / 8.50 / 17.50

Braised Beef in a Brandy Sauce with Roasted Chestnut Mushrooms 4.99 / 8.99 / 17.95

Cottage Pie 3.65 / 6.99 / 13.50

Lasagne al Forno *contains pork 3.99 / 6.99 / 13.95

Chilli con Carne

(1) 3.50 / (2) 5.50

Spaghetti Bolognese (1) 3.65

Steak & Red Wine Pie (1) 4.75 / (2) 8.50

Steak & Red Wine Pie (6) 21.99Fully encased in shortcrust pastry.Perfect for entertaining.

2 Beef Wellingtons (2) 20.00

LAMB Lamb Moussaka 3.99 / 6.99 / 13.95

Moroccan Spiced Lamb Tagine 4.99 / 8.99 / 17.95

Lamb Casserole with Minted New Potatoes

(1) 4.99 / (2) 8.99 With root vegetables.

Liver, Bacon & Onions (1) 2.99 / (2) 5.60

Shepherd’s Pie 3.65 / 6.99 / 13.50

Slow-Roasted Lamb Shanks (2)12.99

VEGETARIANRisotto with Porcini Mushrooms, Lemon & Sage Butter V only (1) 3.99 / (2) 6.99

Roasted Vegetable Lasagne V 3.99 / 6.99 / 13.95

Vegetable & Chickpea Tagine V (1) 2.99 / (2) 5.95

Red Lentil & Mixed Bean Casserole V (2) 4.99

Macaroni Cheese V (1) 2.99 / (2) 4.99

Butternut Squash & Spinach Tartlets V (2) 3.99

Nut Loaf V (4) 4.99

FISH Classic Fish Pie 4.50 / 8.50 / 16.99

Sea Bass with Asparagus Tips & Linguine (2)13.99

Smoked Haddock & Sweet Potato Gratin 4.50 / 8.50 / 16.99

2 Salmon en Croutes (2)13.00

Salmon & Asparagus Gratin 4.85 / 9.25 / 18.50

Smoked Salmon & Pesto Tartlets (2) 3.99

MENU LISTING

Cheese Soufflés with Red Onion Marmalade (2) 4.99

PIZZAS 3 FOR $12 OR $4.99 EACH

SIDESGarlic Ciabatta V 2.49

Alsacienne Potatoes (2)1.99

Creamy Mash V (1) 1.25 / (2) 2.45

Oven Roasted Vegetables V (1) 1.50 / (2) 2.99

Mangetout, Petits Pois & Carrots V (2) 1.50

Braised Red Cabbage V (2) 2.25 / (4) 4.50

Goose Fat Roast Potatoes (2) 2.25 / (4) 4.50

Vegetable Rice V (1) 1.25 / (2) 2.45

Minted Couscous V (1) 1.50 / (2) 2.99

Cabbage, Bacon and Pinenuts (2) 2.25 / (4) 4.50

Dauphinoise Potatoes with Taleggio & Gruyére Cheese(1) 1.75 / (2) 2.95

QUICHEQuiche Lorraine (10-12) 17.00

Roasted Pepper & Goat’s Cheese Quiche (10-12) 17.00 V

CANAPES (Box of 12) 6.99

Goats Cheese & Tomato Chutney Tarts V

Smoked Salmon & Beetroot Relish Tarts

INDIAN Chicken Balti (1) 3.99 / (2) 6.99

Kashmiri Chicken Curry (1) 3.99 / (2) 6.99

Chicken Tikka Masala (1) 3.99 / (2) 6.99

Garlic Chicken Curry (1) 3.99

Chicken Korma (1) 3.99 / (2) 6.99

Chicken Jalfrezi (1) 3.99 / (2) 6.99

Chicken Vindaloo (1) 3.99

Chicken Rogan Josh (1) 3.99 / (2) 6.99

Lamb Dupiaza (1) 4.99 / (2) 9.95

Prawn Karahi (1) 4.75 / (2) 8.99

Roasted Vegetable & Chickpea Curry V (1) 2.99 / (2) 5.95

KEY TO SYMBOLS: V Vegetarian Microwavable only Must be Microwaved Gluten Free ‘Warm me up’ spicy Nice and spicy ‘Hose me down’ hot

OMG less than 400 cals and14g fat 2012/13 Great Taste Award Winners

ASIAN Green Thai Chicken Curry 3.99 / 6.99 / 13.95

Red Thai Chicken Curry (1) 3.99 / (2) 6.99

Chicken Panang Curry (2) 6.99

A fragrant Thai curry infused with ginger, lemongrass, kaffir lime and garlic.

Szechuan Chicken (1) 3.99 / (2) 6.99

Sweet & Sour Pork Balls (1) 3.99 / (2) 6.99

Red Thai Duck Curry (1) 4.99 / (2) 9.95

Indonesian Vegetable Curry V (1) 3.50 / (2) 5.99

Char-Grilled Aubergines, Roast Courgettes & Peppers V

Ham Hock, Roasted Portobello Mushrooms & Bocconcini Mozzarella

Milano Salami, Roquito® Peppers & Chilli Flakes

Yellow Sunblush® Tomatoes, Pesto & Bocconcini Mozzarella V

TAKEAWAY SIDESAloo Gobi V (2) 2.50

Tarka Dal V (2) 2.50

Saag Paneer V (2) 2.65

8 Puppodoms V 1.99

Plain Basmati Rice V (1) 0.99 / (2) 1.95

Peas Pilau V (1) 1.25 / (2) 2.45

Handstretched Naan Bread V (2)1.50

Coconut & Lime Leaf Rice V (1) 1.50 / (2) 2.45

MEALS FOR 1

Beef Lasagne

Cheesy Veggie Spaghetti V

Chicken & Mash Pie

Chicken & Vegetable Pasta

Chicken Tikka & Rice

Cottage Pie

Meatballs & Spaghetti

Salmon & Pesto Pasta

Sausage Casserole

Fish Pie £2.85

Chicken Goujons (3 - 4 servings) £4.99

So Baby Organic Baby Food (6 months+) from 2.75 only

Lemon Chicken Risotto only

Beef Bolognese Pasta Bake

Sweet & Smoky Moroccan Chicken Bake

Linguine Carbonara only

Chicken Chow Mein only

Chicken Tikka Masala Bake

EAT TOGETHER FOR #10Serves two grown-up and

two less grown-up appetites

CHEESECAKESRhubarb & Ginger Cheesecake (6) 7.95

Mango & Passionfruit Cheesecake (6) 7.99

Lemon Cheesecake (2) 2.50 / (10) 15.00

White Chocolate & Raspberry Cheesecake (2) 2.50 / (10) 15.00

TARTS Individual Lemon Tarts V (x2) 4.50

Glazed Winter Fruit Tart V (6-8) 8.50

Apple Tart V (10) 15.00 . PAVLOVAS & ROULADES Chocolate & Amaretti Pavlova V (6-8) 7.99

Chocolate Roulade

V (8-10) 12.50

Raspberry Pavlova V (8-10) 12.50

OTHER COLD PUDS Lemon Meringue Pie (6-8) 8.50

Banoffi Pie (2) 2.50 / (6) 7.95

Chocolate Truffle Torte V (10)15.00

BAKE AT HOME PUDDINGSBread & Butter Pudding V (2) 3.25

Belgian Chocolate Pudding V (2) 3.25

Apple Strudel V (6) 7.99

Sticky Toffee Pudding V (6) 6.99

French Brioche Pudding V (6) 7.95

Bramley Apple & Blackberry Crumble

V (2) 3.25 / (6) 6.99

INDIVIDUAL PUDDINGSLemon Tarts V (x2) 4.50

Lemon Cheesecake Slices (x2) 2.50

White Chocolate & Raspberry Cheesecake Slices (x2) 2.50

Banoffi Pie Slices (x2) 2.50

CAKESChocolate Cake V (12+) 16.00

Carrot Cake V (12+) 15.00

Belgian Chocolate Brownie V (6+) 3.99 / (15+)10.00

Millionaire’s Shortbread V (6+) 3.99

Cherry & Almond Slice V (6+) 3.99

Granola Slice V (6+) 3.99

Rocky Road V (6+) 3.99

Lemon Drizzle V (6+) 3.99

Raspberry & Coconut Slice V (6+) 3.99

ICE CREAMS Jude’s 500ml tubs 4.99 eachCinnamon • Honeycomb Salted Caramel • Very Vanilla

Prepared by human hands for hungry little monsters

£2.50

PUDDINGS

Last January, we ran a real, live experiment. It featured Jemima, our digital diva, eating nothing but COOK food for a month in a bid to lose a few post-Christmas pounds. She stuck to a diet of our OMG meals, all of which have less

than 400 calories and 14g of fat (20% or less of the Guideline Daily Amounts for a woman).Jemima’s only incentives were free food; a picture on her desk of Hollywood hottie Ryan Gosling with the message: every time you eat bread, Ryan is sad (Jemima didn’t eat bread; Ryan was happy); and the potential humiliation of a weekly public weigh-in. The result of this highly unscientific experiment was that Jemima ended the month 8lb lighter. Cue rejoicing all round: sort-of proof that eating a lot of COOK food can help if you’re trying to lose a bit of weight or simply eat more healthily.*

A few months later, we got a lovely email from Pete in Horsham on the same topic. The doctor told him he needed to reduce his cholesterol and lose some weight. Unlike Jemima, we didn’t give Pete free food or a picture of Ryan Gosling. As he wrote: “The thought of eating bland ‘rabbit food’ for six months did nothing for me. Then I discovered your range of lower calorie meals and pots. All I can say is a massive thank you!... They are so good and really tasty, unlike a lot of the main brand low fat meals. To be honest, I couldn’t tell they were lower fat and calorie...” Thanks Pete, job done.

With the help of our food, Pete successfully shed some pounds and reduced his cholesterol. He was happy; we were happy; and somewhere out there, Ryan Gosling was probably happy too.Go to www.cookfood.net/OMG for a weekly menu planner

*It goes without saying, but we’ll say it anyway, that all our meals should be eaten as part of a balanced diet.

LIVE

EXPERIMENT!

The COOK Kitchen • Sittingbourne • Kent • ME10 3HH [email protected] • Tel: 01732 759010 • www.cookfood.net

Our DifferenceAt COOK we make remarkable food for

your freezer, prepared by hand at our Kitchen in Kent using the same ingredients and techniques you would at home.

It means our food looks and tastes homemade (maybe even a bit better). And on every COOK dish you’ll find the name

of the chef who prepared your food.

Jemima