Rich Paprika Seafood Bowl

Eating healthy isn't all about salad, this fish stew counts as 3 of your 5-a-day and it's low-fat

• Cooking Time Prep 10 mins
  Cook 20 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  192

• Protein

  22g

• Carbs

  12g

• Fat

  7g

• Saturates

  1g

• Fibre

  4g

• Sugar

  8g

• Salt

  1.14g

Ingredients

• 1 tbsp olive oil
• 2 onions, halved and thinly sliced
• 2 celery stalks, finely chopped
• large bunch flat-leaf parsley, leaves and stalks separated
• 2-3 tsp paprika
• 200g roasted red peppers, drained weight, thickly sliced
• 400g can chopped tomatoes with garlic
• 400g white fish fillet, cut into very large chunks
• few fresh mussels (optional)

Directions

1. Heat the oil in a pan, then add the onions, celery and a little salt. Cover, then gently fry until soft, about 10 mins. Put the parsley stalks, half the leaves, oil and seasoning into a food processor and whizz to a paste. Add this and the paprika to the softened onions, frying for a few mins. Tip in the peppers and tomatoes with a splash of water, then simmer for 10 mins until the sauce has reduced.
2. Lay the fish and mussels on top of the sauce, put a lid on, then simmer for 5 mins until the fish is just flaking and the mussels have opened-discard any that stay shut. Gently stir the seafood into the sauce, season, then serve in bowls.

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Tomato & Thyme Cod

Ready in 20 minutes and low fat, this fish dish is great for a Monday night when you'd rather be on the sofa than in the kitchen

• Cooking Time Prep 5 mins
  Cook 15 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  172

• Protein

  27g

• Carbs

  7g

• Fat

  4g

• Saturates

  1g

• Fibre

  1g

• Sugar

  6g

• Salt

  1.11g

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 400g can chopped tomatoes
• 1 heaped tsp light, soft brown sugar
• few sprigs thyme, leaves stripped
• 1 tbsp soy sauce
• 4 cod, fillets (we like No Catch) or another white flaky fish, such as pollack

Directions

1. Heat the oil in a frying pan, add the onion, then fry for 5-8 mins until lightly browned. Stir in the tomatoes, sugar, thyme and soy, then bring to the boil.
2. Simmer 5 mins, then slip the cod into the sauce. Cover and gently cook for 8-10 mins until the cod flakes easily. Serve with baked or steamed potatoes.

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Chicken With Harissa & Tomatoes

Quick and easy midweek chicken supper recipe, with just a little hint of spice

• Cooking Time Prep 2 mins
  Cook 15 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  184

• Protein

  34g

• Carbs

  2g

• Fat

  4g

• Saturates

  1g

• Fibre

  1g

• Sugar

  2g

• Salt

  0.41g

Ingredients

• 4 skinless chicken breasts
• 2 tsp harissa (Belazu's rose harissa is really full-flavoured)
• 1 tsp olive oil
• 1 tsp dried oregano
• 250g pack cherry tomatoes
• handful olives (we used kalamata)

Directions

1. Heat oven to 200C/fan 180C/gas 6. Put the chicken into a medium roasting tray, then rub with the harissa, oil and oregano.
2. Cover with foil and roast for 5 mins, then remove the foil and add the cherry tomatoes and olives to the tray. Roast for 10 mins more until the tomato skins start to split and the chicken is cooked through. Serve with boiled new potatoes

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Mexican Bean Burgers With Lime Yogurt & Salsa

These veggie burgers are a doddle to make and the toppings make them wonderfully moist - cook from frozen to save time

• Cooking Time Prep 10 mins
  Cook 10 mins
• Skill Level Easy
• Servings Makes 6 burgers

Nutrition per serving

• Kcalories

  195

• Protein

  11g

• Carbs

  33g

• Fat

  3g

• Saturates

  0g

• Fibre

  6g

• Sugar

  7g

• Salt

  1.38g

Ingredients

• 2 x 400g/14oz cans kidney beans, rinsed and drained
• 100g breadcrumbs
• 2 tsp mild chilli powder
• small bunch coriander, stalks and leaves chopped
• 1 egg
• 200g tub fresh salsa
• 150ml low-fat natural yogurt
• juice ½ lime
• 6 wholemeal burger buns, sliced avocado, sliced red onion and salad leaves, to serve

Directions

1. Heat grill to high. Tip the beans into a large bowl, then roughly crush with a potato masher. Add the breadcrumbs, chilli powder, coriander stalks and ½ the leaves, egg and 2 tbsp salsa, season to taste, then mix together well with a fork.
2. Divide the mixture into 6, then wet your hands and shape into burgers. The burgers can now be frozen. Place on a non-stick baking tray, then grill for 4-5 mins on each side until golden and crisp. To cook from frozen, bake at 200C/fan 180C/gas 6 for 20-30 mins until hot through.
3. While the burgers are cooking, mix the remaining coriander leaves with the yogurt, lime juice and a good grind of black pepper. Split the buns in half and spread the bases with some of the yogurt. Top each with leaves, avocado, onion, a burger, another dollop of the lime yogurt and some salsa, then serve.

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Pork & Bulghar-Stuffed Peppers

This colourful feel-good supper brings summer flavour at any time of year

• Cooking Time Prep 10 mins
  Cook 30 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  185

• Protein

  13g

• Carbs

  20g

• Fat

  6g

• Saturates

  2g

• Fibre

  3g

• Sugar

  9g

• Salt

  0.26g

Ingredients

• 4 peppers, halved and cores removed
• 200g minced pork
• 1 garlic clove, crushed
• 2 tsp ground cumin
• 1 tsp paprika
• 50g bulghar wheat
• 250ml vegetable stock
• ½ small bunch parsley, chopped
• 4 tbsp 0% Greek yogurt, to serve

Directions

1. Put the peppers, cut-side down, on a plate and microwave on High for 4 mins until cooked through (but not so soft they collapse). If they need longer, microwave for 1 min more and repeat until done.
2. Put the pork in a cold frying pan and turn on the heat. Fry, breaking up any lumps, until it starts to brown. Stir in the garlic and spices for 1 min, then add the bulghar and stock. Cover and simmer for 10 mins until the bulghar is soft.
3. Heat the grill. Stir half the parsley into the bulghar, then stuff into the peppers on a baking tray. Grill to crisp, sprinkle over most of the parsley, then serve with the yogurt mixed with remaining parsley.

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Somerset Stew With Cheddar & Parsley Mash

This family winter warmer is full of flavour and goodness. Adapt for meat lovers by adding sausages

• Cooking Time Prep 15 mins
  Cook 35 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  169

• Protein

  9g

• Carbs

  24g

• Fat

  4g

• Saturates

  0g

• Fibre

  7g

• Sugar

  10g

• Salt

  0.99g

Ingredients

• 1 tbsp oil
• 1 onion, finely chopped
• 1 garlic clove, finely chopped
• 1 large carrot, finely chopped
• 1 leek, chopped
• 1 tbsp tomato purée
• 400g can chopped tomatoes
• 200g can butter beans, drained
• 400g can flageolet beans, rinsed and drained
• 200ml dry cider
• 250ml vegetable stock
• few sprigs thyme, leaves only
• cheddar & parsley mash (see tip below)
• Make it non-veggie
• 2 sausages
• 1 tsp olive oil per portion

Directions

1. Heat oil in a large pan and fry the onion, garlic, carrot and leek until soft but not coloured. Add the tomato purée, chopped tomatoes, butter beans, flageolet beans, cider, stock and thyme and simmer for 15-20 mins until the stew has thickened and the veg are tender.
2. Meanwhile, if you're adding sausages to any portion, snip each sausage into 3-4 chunks. Heat the olive oil in a frying pan and brown the chunks for 5 mins, then stir in appropriate portions of the stew and gently simmer for the remaining cooking time. Serve with the mash.

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Steamed Fish & Pak Choi Parcels

Just add steamed rice for a flavour-packed, low-calorie meal

• Cooking Time Prep 10 mins
  Cook 15 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  124

• Protein

  22g

• Carbs

  2g

• Fat

  3g

• Saturates

  0g

• Fibre

  1g

• Sugar

  2g

• Salt

  1.31g

Ingredients

• 4 plaice, haddock or other MSC-certified white fish fillets
• 2 pak choi, thickly sliced
• 4 spring onions, shredded
• 1 red chilli, thinly sliced
• 3cm ginger, cut into matchsticks
• 2 tbsp reduced-salt soy sauce
• juice 1 lime
• 1 tsp sesame oil

Directions

1. Heat oven to 200C/180C fan/gas 6. Place each fillet in the centre of a large square of foil. Top with the pak choi, spring onions, chilli and ginger, then pull up the edges of the foil.
2. Mix together the soy sauce, lime juice and 1 tbsp of water then spoon a little over each fillet. Crimp the top of the foil to enclose the fish and make sure there are no gaps for the steam to escape.
3. Place the parcels on a baking sheet and bake for 10-15 mins until the fish is cooked through (this will depend on the thickness of your fish). Open up the parcels and drizzle over a few drops of sesame oil. Serve with rice.

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Mediterranean Vegetables With Lamb

A one-pot packed with veg and tender lamb that will keep the whole family satisfied

• Cooking Time Prep 15 mins
  Cook 30 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  192

• Protein

  17g

• Carbs

  11g

• Fat

  9g

• Saturates

  3g

• Fibre

  4g

• Sugar

  10g

• Salt

  0.25g

Ingredients

• 1 tbsp olive oil
• 250g lean lamb fillet, trimmed of any fat and thinly sliced
• 140g shallots, halved
• 2 large courgettes, cut into chunks
• ½ tsp each ground cumin, paprika and ground coriander
• 1 red, 1 orange and 1 green pepper, cut into chunks
• 1 garlic clove, sliced
• 150ml vegetable stock
• 250g cherry tomatoes
• handful coriander leaves, roughly chopped

Directions

1. Heat the oil in a large, heavy-based frying pan. Cook the lamb and shallots over a high heat for 2-3 mins until golden. Add the courgettes and stir-fry for 3-4 mins until beginning to soften.
2. Add the spices and toss well, then add the peppers and garlic. Reduce the heat and cook over a moderate heat for 4-5 mins until they start to soften.
3. Pour in the stock and stir to coat. Add the tomatoes, season, then cover with a lid and simmer for 15 mins, stirring occasionally until the veg are tender. Stir through the coriander to serve.

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Spicy Baby Aubergine Stew With Coriander & Mint

Superhealthy and high in fibre too, this miraculous Middle Eastern one-pot is under 150 calories per serve and counts as 5 of your 5-a-day

• Cooking Time Prep 10 mins
  Cook 45 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  148

• Protein

  5g

• Carbs

  16g

• Fat

  7g

• Saturates

  1g

• Fibre

  6g

• Sugar

  13g

• Salt

  0.31g

Ingredients

• 2 tbsp olive oil
• 2 red onions, sliced
• 4 garlic cloves, smashed
• 2 red chillies, deseeded and sliced, or 2-3 dried red chillies left whole
• 2 tsp coriander seeds, toasted and crushed
• 2 tsp cumin seeds, toasted and crushed
• 16 baby aubergines, left whole with stalk intact
• 2 x 400g cans chopped tomatoes
• 2 tsp sugar
• bunch mint leaves, roughly chopped
• bunch coriander, roughly chopped
• couscous and yogurt to serve

Directions

1. Heat oil in a heavy-based saucepan, add the onions and garlic and cook until they begin to colour. Add the chillies, coriander and cumin seeds. When the seeds give off a nutty aroma, toss in the whole aubergines, coating them in the onion and spices.
2. Tip in tomatoes and sugar, cover and gently cook for 40 mins, until aubergines are tender.
3. Season sauce and toss in half the mint and coriander. Cover and simmer for 2 mins. Sprinkle over remaining herbs and serve with couscous and yogurt.

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Tandoori Chicken

This low-fat curried chicken is packed full of flavour. It's quick to cook and the marinade does all the work - who needs takeaways?

• Cooking Time Prep 30 mins
  Cook 15 mins
• Skill Level Easy
• Servings Serves 8

Nutrition per serving

• Kcalories

  171

• Protein

  24g

• Carbs

  4g

• Fat

  7g

• Saturates

  3g

• Fibre

  0g

• Sugar

  2g

• Salt

  0.29g

Ingredients

• juice 2 lemons
• 4 tsp paprika
• 2 red onions, finely chopped
• 16 skinless chicken thighs
• vegetable oil, for brushing
• For the marinade
• 300ml Greek yogurt
• large piece ginger, grated
• 4 garlic cloves, crushed
• ¾ tsp garam masala
• ¾ tsp ground cumin
• ½ tsp chilli powder
• ¼ tsp turmeric

Directions

1. Mix the lemon juice with the paprika and red onions in a large shallow dish. Slash each chicken thigh three times, then turn them in the juice and set aside for 10 mins.
2. Mix all of the marinade ingredients together and pour over the chicken. Give everything a good mix, then cover and chill for at least 1 hr. This can be done up to a day in advance.
3. Heat the grill. Lift the chicken pieces onto a rack over a baking tray. Brush over a little oil and grill for 8 mins on each side or until lightly charred and completely cooked through.

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