Pineapple, beef & ginger stir-fry serves 2

267 kcalories, protein 22.0g, carbohydrate 18.0g, fat 12.0 g, saturated fat 5.0g, fibre 1.0g, sugar 18.0g, salt 2.4 g

• 400g rump steaks , thinly sliced
• 3 tbsp soy sauce
• 2 tbsp soft brown sugar
• 1 tbsp chilli sauce
• 1 tbsp rice wine vinegar
• 2 tsp vegetable oil
• thumb-sized piece ginger cut into fine matchsticks
• 4 spring onions , cut into 3cm lengths
• 200g/7oz pineapple , cut into chunks
• handful coriander leaves, to serve
• rice and greens, to serve (optional)

1. 1.                  Mix the steak, soy sauce, sugar, chilli sauce and vinegar together, and set aside for 10 mins.
2. 2.                  Heat a wok with 1 tsp of the oil. Lift the steak from the marinade and sear, in batches, then remove. Add a bit more oil and fry the ginger until golden. Add the spring onions and pineapple, and return the steak to the pan. Stir to heat through for 1 min, then add any remaining marinade. Keep stirring until the marinade becomes thick and everything is hot. Serve sprinkled with coriander, and with rice and greens, if you like.

Quinoa stew with squash, prunes & pomegranate serves 4

318 kcalories, protein 11g, carbohydrate 50g, fat 9 g, saturated fat 1g, fibre 6g, sugar 20g, salt 0.5 g

• 1 small butternut squash , deseeded and cubed
• 2 tbsp olive oil
• 1 large onion , thinly sliced
• 1 garlic clove , chopped
• 1 tbsp finely chopped ginger
• 1 tsp ras-el-hanout or Middle Eastern spice mix
• 200g quinoa
• 5 prunes , roughly chopped
• juice 1 lemon
• 600ml vegetable stock
• seeds from 1 pomegranate
• small handful mint leaves

1. 1.                  Heat oven to 200C/180C fan/gas 6. Put the squash on a baking tray and toss with 1 tbsp of the oil. Season well and roast for 30-35 mins or until soft.
2. 2.                  Meanwhile, heat the remaining oil in a big saucepan. Add the onion, garlic and ginger, season and cook for 10 mins. Add the spice and quinoa, and cook for another couple of mins. Add the prunes, lemon juice and stock, bring to the boil, then cover and simmer for 25 mins.
3. 3.                  When everything is tender, stir the squash through the stew. Spoon into bowls and scatter with pomegranate seeds and mint to serve.

Prawn & mushroom five-spice stir-fry serves 4

174 kcalories, protein 23g, carbohydrate 5g, fat 7 g, saturated fat 1g, fibre 4g, sugar 5g, salt 2.3 g

• 2 tbsp sunflower oil
• 1 bunch spring onions , finely sliced
• 2 celery sticks, cut into matchsticks
• 1 garlic clove , crushed
• ½ tsp Chinese five-spice powder
• 2cm piece ginger , grated
• 175g chestnut mushrooms , sliced
• 250gSavoycabbage , finely shredded
• 450g raw king prawns
• 4 tbsp low-salt soy sauce
• cooked wholewheat noodles , to serve

1. 1.                  Heat the oil in a large frying pan or wok. Add the spring onions and celery, and cook for a few mins. Add the garlic, five-spice and ginger, and cook for 1 min more. Add mushrooms and cabbage, and stir-fry for 5 mins, until the cabbage has wilted.
2. 2.                  Add the prawns and soy sauce, and cook for a further 5 mins until the prawns are pink. Serve with wholewheat noodles.

Veggie Thai red curry serves 4

• 200g firm tofu , cubed
• 4-5 tbsp soy sauce
• juice 3 limes
• 2 red chillies , 1 finely chopped, 1 sliced into rounds
• 2 tbsp vegetable oil
• 400ml can reduced-fat coconut milk
• 1 courgette , chopped into chunks
• 1 small aubergine , chopped into chunks
• ½ red pepper , deseeded and chopped into chunks
• 140g mushrooms , halved
• 140g sugar snap peas
• 20g pack basil , leaves picked
• 1 tsp brown sugar
• jasmine rice , to serve

• 3 red chillies
• 1 lemongrass , roughly chopped
• 3 shallots , roughly chopped
• ½ red pepper , deseeded and roughly chopped
• zest 1 lime
• stalks from 20g pack coriander
• thumb-size piece ginger , grated
• 2 garlic cloves
• 1 tsp freshly ground pepper
• 1 tsp ground coriander

1. 1.                  Whizz the paste ingredients in a food processor. Marinate the tofu in 2 tbsp soy sauce, juice 1 lime and the chopped chilli.
2. 2.                  Heat half the oil in a large pan. Add 3-4 tbsp paste and fry for 2 mins. Stir in the coconut milk with 100ml water, the courgette, aubergine and pepper and cook for 10 mins until almost tender.
3. 3.                  Drain the tofu, pat dry, then fry in the remaining oil in a small pan until golden.
4. 4.                  Add the mushrooms, sugar snaps and most of the basil to the curry, then season with the sugar, remaining lime juice and soy sauce. Cook for 4 mins until the mushrooms are tender, then add the tofu and heat through. Scatter with sliced chilli and basil and serve with jasmine