Oven-Baked Fish & Chips

Give this classic combination a healthy makeover by oven cooking the ingredients instead of frying

• Cooking Time Prep 15 mins
  Cook 40 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  366

• Protein

  32g

• Carbs

  43g

• Fat

  7g

• Saturates

  1g

• Fibre

  4g

• Sugar

  3g

• Salt

  0.5g

Ingredients

• 880g/ 1lb 12 oz floury potato, scrubbed and cut into chips
• 2 tbsp olive oil
• 50g fresh breadcrumbs
• zest 1 lemon
• 2 tbsp chopped flat-leaf parsley
• 4 x 140g/5oz thick sustainable white fish fillets
• 200g/ 7oz cherry tomato

Directions

1. Heat oven to 220C/200C fan/gas 7. Pat chips dry on kitchen paper, then lay in a single layer on a large baking tray. Drizzle with half the olive oil and season with salt. Cook for 40 mins, turning after 20 mins, so they cook evenly.
2. Mix the breadcrumbs with the lemon zest and parsley, then season well. Top the cod evenly with the breadcrumb mixture, then drizzle .0with the remaining oil. Put in a roasting tin with the cherry tomatoes, then bake in the oven for the final 10 mins of the chips' cooking time.

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Winter Vegetable Pie

One portion of this delicious vegetarian shepherd's pie contains all 5 of your recommended 5-a-day intake

• Cooking Time Prep 15 mins
  Cook 45 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  388

• Protein

  15g

• Carbs

  62g

• Fat

  8g

• Saturates

  2g

• Fibre

  11g

• Sugar

  18g

• Salt

  0.3g

Ingredients

• 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

Directions

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.

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Salmon & Broccoli Cakes With Watercress Avocado & Tomato Salad

Bump up the good-for-you factor with these vegetable-packed salmon fishcakes, served with a fresh salad

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

Nutrition per serving

• Kcalories

  315

• Protein

  17g

• Carbs

  23g

• Fat

  18g

• Saturates

  3g

• Fibre

  4g

• Sugar

  3g

• Salt

  0.7g

Ingredients

• 500g potatoes, cut into chunks
• 85g broccoli, cut into small florets
• pack of 2 poached salmon fillets
• juice 1 lemon, plus wedges to serve
• small bunch dill, chopped
• 1 tbsp sunflower oil
• 1 tbsp Dijon mustard
• 1 avocado, peeled, stoned and roughly chopped
• 100g cherry tomatoes, halved
• 100g bag watercress

Directions

1. Cover the potatoes in salted water, bring to the boil and simmer for 8-10 mins, until just tender, adding the broccoli 3 mins before the end of cooking time. Drain, allow it all to steam dry, then roughly mash. Flake in the salmon, add half the lemon juice and dill with some seasoning, then shape into 4 cakes.
2. Heat the oil in a pan and fry the cakes for 3 mins each side until golden. Meanwhile, mix remaining lemon juice with the mustard and seasoning, then set aside. Mix the avocado, tomatoes and watercress and divide between plates. Serve one fish cake each with the salad, drizzled with dressing, and extra lemon wedges for squeezing over.

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Mushroom Stroganoff

A few clever substitutions can make this traditional creamy casserole low in fat and calories

• Cooking Time Prep 10 mins
  Cook 20 mins
• Skill Level Easy
• Servings Serves 2

Nutrition per serving

• Kcalories

  329

• Protein

  11g

• Carbs

  50g

• Fat

  9g

• Saturates

  1g

• Fibre

  4g

• Sugar

  8g

• Salt

  0.7g

Ingredients

• 2 tsp olive oil
• 1 onion, finely chopped
• 1 tbsp paprika
• 2 garlic cloves, crushed
• 300g mixed mushrooms, chopped
• 150ml low-sodium beef or vegetable stock
• 1 tbsp Worcestershire sauce, or vegetarian alternative
• 3 tbsp half-fat soured cream
• small bunch parsley, roughly chopped
• 250g pouch cooked wild rice

Directions

1. Heat the oil in a large non-stick frying pan and soften the onion for about 5 mins. Add the garlic and paprika, then cook for 1 min more. Add mushrooms and cook on a high heat, stirring often, for about 5 mins.
2. Pour in the stock and Worcestershire sauce. Bring to the boil, bubble for 5 mins until the sauce thickens, then turn off the heat and stir through the soured cream and most of the parsley. Make sure the pan is not on the heat or the sauce may split.
3. Heat rice following pack instructions, then stir through the remaining parsley and serve with the stroganoff.

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Moroccan Meatball Tagine With Lemon & Olives

A wonderfully aromatic North African lamb casserole with a citrus tang - great for dinner parties

• Cooking Time Prep 25 mins
  Cook 40 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  394

• Protein

  31g

• Carbs

  11g

• Fat

  26g

• Saturates

  9g

• Fibre

  3g

• Sugar

  8g

• Salt

  1.7g

Ingredients

• 3 onions, peeled
• 500g minced lamb
• zest and juice 1 unwaxed lemon, quartered
• 1 tsp ground cumin
• 1 tsp ground cinnamon
• pinch cayenne pepper
• small bunch flat-leaf parsley, chopped
• 2 tbsp olive oil
• thumb-sized piece ginger, peeled and grated
• 1 red chilli, deseeded and finely chopped
• pinch saffron strands
• 250ml lamb stock
• 1 tbsp tomato purée
• 100g pitted black kalamata olives
• small bunch coriander, chopped
• couscous or fresh crusty bread, to serve

Directions

1. Put the onions in a food processor and blitz until finely chopped. Put the lamb, lemon zest, spices, parsley and half the onions in a large bowl, and season. Using your hands, mix until well combined, then shape into walnut-sized balls.
2. Heat the oil in a large flameproof dish, or tagine with a lid, then add the remaining onions, ginger, chilli and saffron. Cook for 5 mins until the onion is softened and starting to colour. Add the lemon juice, stock, tomato purée and olives, then bring to the boil. Add the meatballs, one at a time, then reduce the heat, cover with the lid and cook for 20 mins, turning the meatballs a couple of times.
3. Remove lid, then add the coriander and lemon wedges, tucking them in between the meatballs. Cook, uncovered, for a further 10 mins until the liquid has reduced and thickened slightly. Serve hot with couscous or fresh crusty bread.

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Mexican Chicken Stew With Quinoa & Beans

Spicy chicken casserole with a healthy superfood side dish of protein-rich quinoa

• Cooking Time Prep 25 mins
  Cook 30 mins
• Skill Level Easy
• Servings Serves 4 - 5

Nutrition per serving

• Kcalories

  336

• Protein

  33.4g

• Carbs

  34.7g

• Fat

  6g

• Saturates

  0.9g

• Fibre

  4.1g

• Sugar

  15.8g

• Salt

  2.1g

Ingredients

• 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

Directions

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.

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Thai Beef Stir-Fry

A no fuss shopping list and super-quick to prepare, the perfect after work meal

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

Nutrition per serving

• Kcalories

  178

• Protein

  22g

• Carbs

  1g

• Fat

  10g

• Saturates

  2g

• Fibre

  0g

• Sugar

  1g

• Salt

  0.55g

Ingredients

• 2 tbsp vegetable oil
• 400g beef strips, or steak cut into thin strips
• 1 red chilli, deseeded and finely sliced
• 2 tbsp oyster sauce
• handful basil leaves

Directions

1. Heat a wok or large frying pan until smoking hot. Pour in the oil and swirl around the pan, then tip in the beef strips and chilli. Cook, stirring all the time, until the meat is lightly browned, about 3 mins, then pour over the oyster sauce. Cook until heated through and the sauce coats the meat. stir in the basil leaves and serve with plain rice.

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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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