Posted on September 05, 2013 by Jenny Cromack
Quick and easy these dishes take a maximum of 30 minutes and they are all easy. The lemon cod is a personal favourite of mine. So no excuses about not having enough time.
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Lemon cod with basil bean mash
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Kcal 372, Protein 44g, Carbs 17g, fat 15g, Sat 3g
Serves 2
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| Ingredients |
Process |
- 2 small bunches cherry tomatoes, on the vine
- 1 tbsp olive oil
- chunks skinless cod or other white fish fillet
- zest 1 lemon, plus juice of ½
- 240g pack frozen soya beans
- 1 garlic clove
- bunch basil, leaves and stalks separated
- 100ml chicken or vegetable stock
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- 1. Heat oven to 200C/fan 180C/gas 6. Put the tomatoes onto a baking tray, rub with a little oil and some seasoning, then roast for 5 mins until the skins are starting to split. Add the fish to the tray, top with most of the lemon zest and some more seasoning, then drizzle with a little more oil. Roast for 8-10 mins until the fish flakes easily.
- 2. Meanwhile, cook the beans in a pan of boiling water for 3 mins until just tender. Drain, then tip into a food processor with the rest of the oil, garlic, basil stalks, lemon juice and stock, then pulse to a thick, slightly rough purée..
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Puy lentil salad with soy beans, sugar snap peas & broccoli
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Kcal 302, Protein 22g, Carbs 42g, fat 7g, Sat 1g,
Serves 4
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| Ingredients |
Process |
- 200g Puy lentils
- 1l hot vegetable stock
- 200g tenderstem broccoli
- 140g frozen soya beans, thawed
- 140g sugarsnap peas
- 1 red chilli, deseeded and sliced
- Dressing
- 2 tbsp sesame oil
- juice 1 lemon
- 1 garlic clove, chopped
- 40ml reduced-salt soy sauce
- 3cm piece fresh root ginger, finely grated
- 1 tbsp clear honey
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- 1. Boil lentils in stock until just cooked, about 15 mins. Drain, then tip into a large bowl. Bring a saucepan of salted water to the boil, throw in the broccoli for 1 min, add the beans and peas for 1 min more. Drain, then cool under cold water. Pat dry, then add to the bowl with the lentils.
- 2. Mix together the dressing ingredients with some seasoning. Pour over the lentils and veg, then mix in well with the chopped chilli. Pile onto a serving platter or divide between 4 plates and serve.
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Vegetable tagine with chickpeas & raisins
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246 kcalories, protein 12g, carbohydrate 36g, fat 9 g, saturated fat 1g,
Serves 4
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| Ingredients |
Process |
- 2 tbsp olive oil
- 2 onions, chopped
- ½ tsp each ground cinnamon, coriander and cumin
- 2 large courgettes, cut into chunks
- 2 chopped tomatoes
- 400g can chickpeas, rinsed and drained
- 4 tbsp raisins
- 425ml vegetable stock
- 300g frozen peas
- chopped coriander, to serve
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- 1. Heat the oil in a pan, then fry the onions for 5 mins until soft. Stir in the spices. Add the courgettes, tomatoes, chickpeas, raisins and stock, then bring to the boil. Cover and simmer for 10 mins. Stir in the peas and cook for 5 mins more. Sprinkle with coriander, to serve.
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