Protein-Packed Tuna Pasta

Serves 5

Ingredients

Process

• 150g/5oz wholegrain pasta, cooked according to packet instructions (to al dente) and drained
• 150g/5oz olives, chopped
• 150g/5oz canned tuna, drained
• 75g/2½oz parmesan, grated
• 2 tbsp olive oil
• 3 tbsp chopped fresh flatleaf parsley

For the salad

• 3 carrots, grated
• 1 cucumber, seeds removed and grated
• 2 tomatoes, chopped

1. Place the cooked penne into a large bowl with all the other ingredients (the residual heat from the pasta will heat the other ingredients to give you a warm pasta dish).
2. Place the grated carrot, cucumber and chopped tomatoes into a separate bowl and mix together.
3. Serve both bowls of salad together at the table.

Brown Rice Risotto

Serves 4

Ingredients

Process

• 1 tbsp olive oil
• 1 medium onion
• 200g/7oz brown rice, washed and drained
• 1 tbsp soy sauce
• 1 rounded tsp Marmite, or similar yeast extract
• 400ml/14fl oz water
• 100g/3½oz sweet corn from a can or frozen peas
• 2 handfuls mixed fresh herbs (parsley, basil, chervil, coriander), chopped
• salt and freshly ground black pepper
• 200g/7oz sunflower seeds
• ½ red pepper, seeds removed, chopped

1. Heat the oil in a large, deep saucepan. Add the chopped onion and fry for 2-3 minutes, until softened.
2. Add the rice and cook, stirring constantly, for 1-2 minutes.
3. Place the soy sauce and Marmite into a saucepan over a medium heat and add the hot water, stirring well, to dissolve the Marmite. Add to the rice and bring to the boil, then reduce the heat to simmer for 15 minutes.
4. Add the sweetcorn or peas (depending which you are using) and simmer for a further 20-25 minutes, or until the rice is cooked through and tender.
5. Add the fresh herbs and season, to taste, with salt and freshly ground black pepper. Sprinkle over the sunflower seeds and red pepper.

Torn Satay Chicken

Serves 4

Ingredients

Process

• 2 free-range skinless chicken breasts
• 70g/2½oz Chinese glass noodles, broken into small pieces
• 3 garlic cloves, crushed
• 1 small handful fresh coriander, torn into small pieces
• 2 tbsp peanut butter
• 3 tbsp light soy sauce
• 2 tbsp clear honey
• 1 tsp chilli oil
• 1 tbsp balsamic vinegar
• 1 cucumber, peeled and cut into thin strips

1. Preheat the grill to its highest setting.
2. Place the chicken under the grill and cook the chicken for 7-8 minutes on each side, turning once, until golden and cooked through. Remove from the grill once cooked and leave to cool slightly.
3. Place the noodles into a large heatproof bowl and pour boiling water over to cover. Leave to cook for five minutes then drain and allow to cool.
4. Place the warm chicken breast onto a sturdy flat surface and beat with a rolling pin and then shred to pieces with forks.
5. Place the garlic, coriander, peanut butter, soy sauce, honey, chilli oil and vinegar into a food processor and blend until smooth.
6. To serve, place the noodles on plate, top with the cucumber strips followed by the shredded chicken breast. Drizzle lightly with the peanut sauce.

Roasted Vegetable Lasagne

Serves 5

Ingredients

Process

• 450g/16 oz courgettes
• 1 aubergine
• 3-4 tbsp extra virgin olive oil
• 1 kg firm, ripe tomatoes, sliced
• 2 cloves garlic, chopped
• 2 tbsp balsamic vinegar
• 10-12 fresh basil leaves, torn
• Pinch salt and freshly ground black pepper
• 2x125g/4½ oz low-fat mozzarella cheese, sliced
• 150g/5¼ oz fresh lasagne sheets
• 100g/3½ oz freshly grated parmesan

1. Slice the courgettes and aubergine into diagonal slices. Heat a ridged grill pan, brush the slices with olive oil and grill for several minutes each side until chargrilled, then remove. You’ll have to do this in batches.
2. Preheat the oven to 190C/375F/Gas 5. Brush the inside of a large baking dish with a little oil. Place a layer of sliced tomatoes (about one third of the total) on the bottom, slightly overlapping.
3. Next, layer with half of the courgette and aubergine slices. Sprinkle with half the chopped garlic and one tbsp balsamic vinegar.
4. Scatter over half of the torn basil leaves and season with salt and pepper.
5. Layer half the mozzarella slices on top, then cover with half the lasagne sheets.
6. Continue layering with the rest of the ingredients, ending with a layer of tomatoes on top. Sprinkle over the parmesan.
7. Cover with foil and bake for 35-40 minutes. Remove the foil and bake another five minutes until the parmesan’s golden on top.

Carrot and coriander soup

Serves 3

Ingredients

Process

• drizzle olive oil
• 1 onion, finely chopped
• 1 leek, finely chopped
• 6 carrots, finely chopped
• 568ml/1 pint vegetable stock
• ¼ pint semi-skimmed milk
• handful fresh coriander leaves, chopped
• salt and freshly ground black pepper
• 3 crusty rolls, to serve

1. Heat the oil in a large pan over a medium heat. Add the onion and fry gently until transparent and softened.
2. Add the leek and place a lid on the pan. Reduce the heat and cook for 2-3 minutes, or until the leek is softened.
3. Add the carrots and the stock. Increase the heat to bring to the boil, then reduce the heat to simmer for 20 minutes.
4. Add the milk and simmer for a further five minutes.
5. Transfer to a food processor. Blend until smooth.
6. Allow to cool slightly and add the chopped coriander and season, to taste, with salt and freshly ground black pepper.
7. To serve, pour the soup into three bowls and serve with a crusty roll alongside.