Mexican chicken stew with quinoa & beans (serves 4-5)

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

Ingredients

Process

• 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 chipotle paste for a minute, followed by 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 and eating with a dollop of yogurt on the side.

Moroccan spiced cauliflower & almond soup (serves 4)

200 kcalories, protein 8g, carbohydrate 8g, fat 16 g, saturated fat 2g, fibre 3g, sugar 3g, salt 2.7 g

Ingredients

Process

• 1 large cauliflower
• 2 tbsp olive oil
• ½ tsp each ground cinnamon, cumin and coriander
• 2 tbsp harissa paste , plus extra drizzle
• 1l hot vegetable or chicken stock
• 50g toasted flaked almonds , plus extra to serve

Cut the cauliflower into small florets. Fry olive oil, ground cinnamon, cumin and coriander and harissa paste for 2 mins in a large pan. Add the cauliflower, stock and almonds. Cover and cook for 20 mins until the cauliflower is tender. Blend soup until smooth, then serve with an extra drizzle of harissa and a sprinkle of toasted almonds.

Winter vegetable pie (serves 4)

388 kcalories, protein 15g, carbohydrate 62g, fat 8 g, saturated fat 2g, fibre 11g, sugar 18g, salt 0.3 g

Ingredients

Process

• 2 tbsp olive oil
• 2 onions , sliced
• 1 tbsp flour
• 300g (about 2 large) carrots , cut into small batons
• ½ cauliflower , broken into small florets
• 4 garlic cloves , finely sliced
• 1 rosemary sprig, leaves finely chopped
• 400g can chopped tomatoes
• 200g frozen peas
• 900g potatoes , cut into chunks
• up to 200ml/7fl oz milk

1. Heat 1 tbsp of the oil in a flameproof dish over a medium heat. Add the onions and cook for 10 mins until softened, then stir in the flour and cook for a further 2 mins. Add the carrots, cauliflower, garlic and rosemary, and cook for 5 mins, stirring regularly, until they begin to soften.
2. Tip the tomatoes into the vegetables along with a can full of water. Cover with a lid and simmer for 10 mins, then remove the lid and cook for 10-15 mins more, until the sauce has thickened and the vegetables are cooked. Season, stir in the peas and cook for 1 min more.
3. Meanwhile, boil the potatoes for 10-15 mins until tender. Drain, then place back in the saucepan and mash. Stir through enough milk to reach a fairly soft consistency, then add the remaining olive oil and season.
4. Heat the grill. Spoon the hot vegetable mix into a pie dish, top with the mash and drag a fork lightly over the surface. Place under the grill for a few mins until the top is crisp golden brown.

Japanese vegetable pancakes (serves 2)

320 kcalories, protein 14.5g, carbohydrate 42.1g, fat 11.6 g, saturated fat 2.7g, fibre 4g, salt 1.96 g

Ingredients

Process

• 50g plain flour
• 2 eggs , separated
• 2 tbsp milk
• 4 spring onions , cut into 3cm lengths (keep some to decorate)
• 50g beansprouts
• 1 sweet potato , peeled and shredded

• 1 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tspDijonmustard
• 1 tbsp tomato purée
• 1 red chilli , cut into thin slices (keep some to decorate)
• 1 tbsp sesame seeds

1. Mix the flour, egg yolks and milk to a smooth batter and season well. Whisk the whites to soft peaks and fold into the batter. Stir in the veg.
2. Heat a non-stick pan and spray with a tiny bit of oil. Drop in spoonfuls of the mix to make small pancakes, a few at a time, and cook until they start to bubble on top, about 5 minutes. Keep the heat about medium so the potato can cook through. Flip over and cook for 5 minutes. Sprinkle with spring onion and chilli.
3. Mix the dipping sauce ingredients and serve with the pancakes.

Healthy fish & chips with tartare sauce (serves 2)

373 kcalories, protein 35g, carbohydrate 41g, fat 9 g, saturated fat 1g, fibre 3g, salt 0.96 g

Ingredients

Process

• 450g potatoes , peeled and cut into chips
• 1 tbsp olive oil , plus a little extra for brushing
• 2 white fish fillets about 140g/5oz each
• grated zest and juice 1 lemon
• small handful of parsley leaves, chopped
• 1 tbsp capers , chopped
• 2 heaped tbsp 0% Greek yogurt
• lemon wedge, to serve

1. Heat oven to 200C/fan 180C/gas 6. Toss chips in oil. Spread over a baking sheet in an even layer, bake for 40 mins until browned and crisp. Put the fish in a shallow dish, brush lightly with oil, salt and pepper. Sprinkle with half the lemon juice, bake for 12-15 mins. After 10 mins sprinkle over a little parsley and lemon zest to finish cooking.
2. Meanwhile, mix the capers, yogurt, remaining parsley and lemon juice together, set aside and season if you wish. To serve, divide the chips between plates, lift the fish onto the plates and serve with a spoonful of yogurt mix.