Roast pork with couscous & ginger yogurt (serves 6)- high in protein and carbs

284 kcalories, protein 23.0g, carbohydrate 37.0g, fat 6.0 g, saturated fat 1.0g, fibre 0.0g, sugar 15.0g, salt 0.21 g

Give your system a boost of iron with this low-fat yet satisfying roast pork recipe

• 2 pork fillets , each about 500g/1lb 2oz, trimmed of any fat
• 2 tsp olive oil
• 3 tsp ground cumin
• 1 tsp ground cinnamon
• 4 tsp grated ginger
• 250g couscous
• 100g sultanas
• zest and juice 1 lemon
• small bunch mint , chopped
• 200g fat-free natural yogurt

1. 1.    Heat oven to 190C/170C fan/gas 5. Brown the pork in a non-stick frying pan over a high heat for 4-5 mins, turning twice. Mix the oil, 2 tsp cumin, cinnamon, 2 tsp ginger and some seasoning, then rub all over the pork. Transfer to a roasting tin and roast for 30-35 mins or until the juices run clear when the thickest part is pierced with a skewer.
2. 2.    Mix the couscous with the remaining cumin, the sultanas, lemon zest and juice, then season and pour over 400ml boiling water. Stir well and cover for 5 mins, then stir in the mint.
3. 3.    Stir the remaining ginger and a little seasoning into the yogurt. Thickly slice the pork and serve with the couscous and ginger yogurt.

Cinnamon lamb steaks with rice & kale (serves 4)

• 4 x 125g lamb leg steaks, trimmed of all fat
• 1 lemon , zested and juiced
• ½ tsp cinnamon
• olive oil
• 1 onion , chopped
• 4 garlic cloves , sliced
• 100g curly kale , chopped
• 200g basmati rice
• 600ml chicken stock
• 2 red chilli , seeded and sliced

1. 1.    Rub the lamb with the lemon zest, cinnamon and 1 tsp of oil. Season well.
2. 2.    Heat another tsp of oil in a non-stick saucepan and add the onion, 1 garlic clove and seasoning. Cook for 5 minutes, then add the kale, rice and stock. Put a lid on and cook on low heat for 8-10 minutes or until the rice is cooked.
3. 3.    Heat a griddle pan until very hot. Cook the lamb for 3-4 minutes on each side until chargrilled. Heat 1 tbsp of oil and fry the chilli and remaining garlic until golden. Add the lemon juice and reduce until syrupy. Serve the lamb with the rice and lemon chilli sauce poured over.

Superhealthy salmon burgers (serves 4)

Oily fish makes a heart-healthy alternative to red meat burgers. This recipe would also be delicious with tuna steaks.

• 4 boneless, skinless salmon fillets , about 550g/1lb 4oz in total, cut into chunks
• 2 tbsp Thai red curry paste
• thumb-size piece fresh root ginger , grated
• 1 tsp soy sauce
• 1 bunch coriander , half chopped, half leaves picked
• 1 tsp vegetable oil
• lemon wedges, to serve
• 2 carrots
• half large or 1 small cucumber
• 2 tbsp white wine vinegar
• 1 tsp golden caster sugar

1. 1.    Tip the salmon into a food processor with the paste, ginger, soy and chopped coriander. Pulse until roughly minced. Tip out the mix and shape into 4 burgers. Heat the oil in a non-stick frying pan, then fry the burgers for 4-5 mins on each side, turning until crisp and cooked through.
2. 2.    Meanwhile, use a swivel peeler to peel strips of carrot and cucumber into a bowl. Toss with the vinegar and sugar until the sugar has dissolved, then toss through the coriander leaves. Divide the salad between 4 plates.

Quinoa, lentil & feta salad (serves 4)

• 200g quinoa
• 1 tsp olive oil
• 1 shallot or ½ onion, finely chopped
• 2 tbsp tarragon , roughly chopped
• 14 oz 400g can Puy or green lentils rinsed and drained
• ¼ cucumber , lightly peeled and diced
• 100g feta cheese , crumbled
• 6 spring onions , thinly sliced
• zest and juice 1 orange
• 1 tbsp red or white wine vinegar

1. 1.    Cook the quinoa in a large pan of boiling water for 10-15 mins until tender, drain well, then set aside to cool.
2. 2.    Meanwhile, heat the oil in a small pan, then cook the shallot or onion for a few mins until softened. Add the tarragon, stir well, then remove from the heat.
3. 3.    Stir the softened shallot and tarragon into the cooled quinoa along with the lentils, cucumber, feta, spring onions, orange zest and juice and vinegar. Toss well together and chill until ready to serve.

Mushroom & chickpea burgers (serves 4)

• 1 tbsp olive oil
• 250g chestnut mushrooms , finely chopped
• 2 garlic cloves , crushed
• 1 bunch spring onions , sliced
• 1 tbsp medium curry powder
• zest and juice ½ lemon
• 400g can chickpeas , rinsed and drained
• 85g fresh wholemeal breadcrumbs
• 6 tbsp 0% Greek yogurt
• pinch ground cumin
• 2 whole-grain muffins
• 2 plum tomatoes , sliced
• handful rocket leaves

1. 1.    Heat 1 tsp oil in a non-stick frying pan and cook the mushroom, garlic and spring onion for 5 mins. Mix in the curry powder, lemon zest and juice and cook for 2 mins or until mixture looks quite dry. Tip out onto a plate to cool slightly.
2. 2.    Use a potato masher or fork to mash the chickpeas in a bowl, leaving a few chunky pieces. Add the mushroom mix and the crumbs, then shape into 4 patties. Fry in the remaining oil for 3-4 mins on each side until crisp and browned.
3. 3.    Mix the yogurt with the cumin. Place half a muffin on each plate, then spread with the yogurt. Top with the burgers, a few slices of tomato and a little rocket.