Mexican chicken stew with quinoa & beans

336 kcalories, protein 33.4g, carbohydrate 34.7g, fat 6 g, saturated fat 0.9g, fibre 4.1g, sugar 15.8g, salt 2.1 g

Serves 4-5

• 1 tbsp olive oil
• 1 onion , sliced
• 2 red peppers , deseeded and chopped into largish chunks
• 3 tbsp chipotle paste
• 2 x 400g cans chopped tomatoes
• 4 skinless chicken breasts
• 140g quinoa
• 2 chicken stock cubes
• 1 x 400g can pinto beans , drained
• small bunch coriander , most chopped, a few leaves left whole
• juice 1 lime
• 1 tbsp sugar
• natural yogurt , to serve

1. Heat the oil in a deep frying pan and fry the onions and peppers for a few mins until softened. Stir in the tomatoes. Add up to a tomato can-full of water to cover the chicken and bring to a gentle simmer. Add the chicken breasts and gently simmer, turning the chicken occasionally, for 20 mins until the chicken is cooked through.
2. Bring a large saucepan of water to the boil with the stock cubes. Add the quinoa and cook for 15 mins until tender, adding the beans for the final min. Drain well and stir in the coriander and lime juice, then check for seasoning before covering to keep warm.
3. Lift the chicken out onto a board and shred each breast using two forks. Stir back into the tomato sauce with the sugar and season. Serve with the quinoa, scattering the stew with some coriander leaves just before dishing up

Salmon & spinach with tartare cream

321 kcalories, protein 32g, carbohydrate 3g, fat 20 g, saturated fat 5g, fibre 3g, sugar 3g, salt 0.77 g

Serves 2

• 1 tsp sunflower or vegetable oil
• 2 skinless salmon fillets
• 250g bag spinach
• 2 tbsp reduced-fat crème fraîche
• juice ½ lemon
• 1 tsp capers , drained
• 2 tbsp flat-leaf parsley , chopped
• lemon wedges, to serve

1. 1.      Heat the oil in a pan, season the salmon on both sides, then fry for 4 mins each side until golden and the flesh flakes easily. Leave to rest on a plate while you cook the spinach.
2. 2.      Tip the leaves into the hot pan, season well, then cover and leave to wilt for 1 min, stirring once or twice. Spoon the spinach onto plates, then top with the salmon. Gently heat the crème fraîche in the pan with a squeeze of the lemon juice, the capers and parsley, then season to taste. Be careful not to let it boil. Spoon the sauce over the fish, then serve with lemon wedges.

Spicy chicken salad with broccoli

291 kcalories, protein 42g, carbohydrate 4g, fat 12 g, saturated fat 2g, fibre 3g, sugar 3g, salt 3.05 g

Serves 4

• 2 broccoli heads, cut into florets
• 2 tbsp olive oil
• 5 shallots , finely sliced
• handful pitted black olives
• 4 roast chicken breasts , sliced
• 4 tbsp soy sauce
• 2 red chillies , deseeded and sliced
• 2 garlic cloves , sliced

1. Steam the broccoli for 4 mins until just tender, tip into a large bowl, then season. Meanwhile, heat the oil in a pan, then fry the shallots for 2 mins. Add the chillies and garlic, then cook for a further 4 mins until softened.
2. Remove the shallots, chilli and garlic with a slotted spoon, then mix with the broccoli, olives and chicken. Add the soy sauce to the pan, warm over a medium heat, then pour over the salad. Eat warm or cold.

Turkey steaks with citrus & ginger sauce

310 kcalories, protein 39g, carbohydrate 25g, fat 7 g, saturated fat 1g, fibre 3g, sugar 1.9g, salt 0.22 g

Serves 2

• 2 tsp cornflour
• 4 quick-cook turkey breast steaks, weighing about 300g/10oz total
• 1 tbsp sunflower oil
• 3 oranges , juice of 2 and one peeled and cut into segments
• 1 tsp grated fresh ginger
• 1 tsp clear honey
• 1 pink grapefruit , peeled and cut into segments
• 1 tbsp fresh snipped chives or chopped parsley
• wild or long grain rice and steamed broccoli, to serve

1. 1.      Sprinkle a teaspoon cornflour onto a plate, then press the turkey steaks into the cornflour to dust them lightly. Heat the oil in a large non-stick frying pan, until it is really hot. Add the turkey and fry for 3-4 minutes, turning once until golden on both sides – cook in batches if need be. Transfer to a plate.
2. 2.      Add the orange juice, ginger and honey to the pan. Gently bring to the boil. Mix the remaining cornflour with 1 tbsp cold water and stir into the sauce. Keep stirring on a gentle heat until thickened and syrupy, like a sweet and sour sauce. Season.
3. 3.      Return the turkey to the pan. Add the orange and grapefruit segments and heat through gently. Scatter over chives or parsley and serve straight away with rice and broccoli.