Grilled Chicken With Quinoa Salad

Serves 4

• 225g quiona
  
• Tablespoon butter
• 1 red chilli , deseeded and finely chopped
• 1 garlic clove , crushed
• 400g chicken mini fillets
• 1½ tbsp extra-virgin olive oil
• 300g vine tomatoes , roughly chopped
• handful pitted black kalamata olives
• 1 red onion , finely sliced
• small bunch mint leaves, chopped
• juice and zest ½ lemon

• Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
• Meanwhile, mix the butter, chilli and garlic into a paste. Toss the chicken fillets in 2 tsp of the olive oil with some seasoning. Lay in a hot griddle pan and cook for 3-4 mins each side or until cooked through. Transfer to a plate, dot with the spicy butter and set aside to melt.
• Next, tip the tomatoes, olives, onion and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken fillets on top

Lamb &  sweet potato kebabs with minty broad beans

303 kcalories, protein 26g, carbohydrate 15g, fat 13 g, saturated fat 3g, fibre 10g

 Serves 4

• 200g Sweet Potato chopped into small chunks
• 250g lean lamb neck, cut into 2.5cm dice
• 1 red pepper , deseeded and cut into large chunks
• • 2 garlic cloves , crushed
  • 1 tbsp olive oil
  • 1 lemon ½ juiced, ½ cut into wedges
  • 600g fresh or frozen broad beans

• 2 tbsp mint sauce

1. Bring a pan of water to the boil, tip in the potatoes and cook for 8-10 mins until tender. Scoop out the potatoes, keeping the cooking water on a gentle boil. Put the lamb, potatoes and pepper in a bowl. Add the garlic, oil and lemon juice. Season, then toss well to coat.
2. Heat a griddle pan over a medium-high heat. Thread the lamb, pepper and potatoes onto 8 pre-soaked kebab skewers. When the pan is hot, grill the kebabs for 3-4 mins on each side until nicely charred around the edges.
3. Add the broad beans to the boiling water and cook for 5 mins. Drain and pop the beans out of their skins if you have time. Mix with the mint sauce.
4. Serve the kebabs on top of the beans with lemon wedges for squeezing over.

Mediterranean chicken tray bake

401 kcalories, protein 45g, carbohydrate 9g, fat 15 g, saturated fat 3g, fibre 3g, sugar 8g, salt 0.63 g

 Serves 4

• 1 red onion , cut into wedges
• 2 tsp olive oil
• 4 skin less chicken breasts
• 2 x garlic cloves
• 200g pack cherry tomatoes
• handful black olives

Season the chicken , then add to the tray along with the tomatoes and olives. Return to the oven and cook for 25-30 mins more until the chicken is golden and cooked. Serve with extra green vegetables if you like

Mediterranean chicken with roasted vegetables

500 kcalories, protein 42g, carbohydrate 37g, fat 20 g, saturated fat 6g, fibre 7g, salt 2.16 g

Serves 2

• 250g baby new potatoes , thinly sliced
• 1 large courgette , diagonally sliced
• 1 red onion , cut into wedges
• 1 yellow pepper , seeded and cut into chunks
• 6 firm plum tomatoes , halved
• 12 black olives , pitted
• 2 skinless boneless chicken breast fillets , about 150g/5oz each
• 3 tbsp olive oil

1. 1.      Preheat the oven to 200C/ Gas 6/fan oven 180C. Spread the potatoes, courgette, onion, pepper and tomatoes in a shallow roasting tin and scatter over the olives. Season with salt and coarsely ground black pepper.
2. 2.      Slash the flesh of each chicken breast 3-4 times using a sharp knife, then lay the chicken on top of the vegetables.
3. 3.      Cover the tin with foil and cook for 30 minutes.
4. 4.      Remove the foil from the tin. Return to the oven and cook for a further 10 minutes until the vegetables are juicy and look tempting to eat and the chicken is cooked through (the juices should run clear when pierced with a skewer).