Courgette Broccoli & Gremolata Pasta

Lovely, light and perfect for warmer evenings - use up leftovers in a summery salad

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

Nutrition per serving

• Kcalories

  390

• Protein

  16g

• Carbs

  79g

• Fat

  4g

• Saturates

  1g

• Fibre

  5g

• Sugar

  4g

• Salt

  0.04g

Ingredients

• 2 garlic cloves, finely grated
• zest 2 lemons, plus a squeeze of juice
• small bunch parsley, finely chopped
• 200g broccoli, broken into florets
• 400g pasta bows or other shapes
• 1 tsp olive oil
• 2 courgettes, chopped

Directions

1. To make the gremolata, mix the garlic, lemon zest and juice with the parsley and some seasoning.
2. Bring a large pan of salted water to the boil, add the broccoli and cook for 2-3 mins until just tender. Use a slotted spoon to remove, then set aside. Bring the water back to the boil, add the pasta and cook following pack instructions.
3. Heat the olive oil in a frying pan, add the courgettes and cook over a high heat for 3-4 mins until starting to turn golden, tip in the broccoli and continue to cook for 1 min until warmed through.
4. Drain the pasta, reserving about 2 tbsp of the cooking water, then add pasta and cooking water to the pan with the vegetables and the gremolata. Mix well and serve.

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The Ultimate Makeover Salmon En Crote

Angela Nilsen makes a super healthy version of the classic pastry wrapped fish parcel without losing the wow factor

• Cooking Time Prep 30 mins
  Cook 30 mins
• Skill Level Easy
• Servings Serves 6

Nutrition per serving

• Kcalories

  331

• Protein

  26.6g

• Carbs

  11.6g

• Fat

  20.2g

• Saturates

  4.1g

• Fibre

  1.1g

• Sugar

  1g

• Salt

  0.47g

Ingredients

• 3 tbsp olive oil
• 2 large shallots, finely chopped
• 140g chestnut mushrooms, finely chopped
• 3 garlic cloves, finely chopped
• juice ½ lemon
• 100g packet watercress, chopped
• 2 tbsp snipped dill
• 1 tbsp snipped chive
• 2½ tbsp half fat crème fraîche
• 6 sheets filo pastry each about 38 x 30cm (125g total weight)
• 2 x 350g skinned salmon fillets

Directions

1. Heat 2 tbsp of the oil in a large non-stick frying pan. Tip in the shallots and fry for 2-3 mins to soften, then add the mushrooms and garlic, and stir-fry over a high heat for another 3-4 mins, or until the mushrooms and shallots are golden and any liquid from the mushrooms has evaporated. Pour in the lemon juice-after a few seconds, that should have evaporated too. Remove from the heat, then stir in the watercress so it wilts in the warmth from the pan (see step 1). Stir in the dill and chives, and season with a little salt and pepper. Leave to cool.
2. Heat oven to 200C/180C fan/gas 6. Line a baking sheet with baking parchment. When the mushroom mix is cool, stir in the crème fraîche. Lay one of the filo sheets on the worktop with the short end facing you. Brush all over with a little of the remaining oil. Layer up 4 more of the filo sheets in the same way, brushing each with a little of the oil.
3. Lay one of the salmon fillets, skin-side up, across the width of the filo, positioning it about one-third of the way up. Season it with pepper. Spoon and spread the cooled mushroom mix over the top of the fillet (see step 2). Lay the other salmon fillet on top, skin-side down. Season again. Fold the short end of pastry nearest to you over the salmon, then bring the other end over to completely enclose the salmon (see step 3), lifting it so the join can tuck under it. Fold both pastry ends over as neatly as you can.
4. Brush the outside with a bit more of the remaining oil. Scrunch up the last sheet of filo, pressing it lightly on top in big folds (see step 4), then carefully brush with the last of the oil. Can be prepared 3-4 hrs ahead up to this point and chilled. Transfer the salmon parcel to the baking sheet. Bake for 25 mins until the pastry is crisp and golden. Check while it cooks and if the top starts to brown too quickly, lay a sheet of foil very loosely over it. Remove from the oven and let the salmon sit for 2-3 mins before slicing.

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Light Chicken Korma

If you want a curry without the calories try replacing cream with yogurt for a diet-friendly treat

• Cooking Time Prep 10 mins
  Cook 25 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  376

• Protein

  40g

• Carbs

  28g

• Fat

  11g

• Saturates

  1g

• Fibre

  3g

• Sugar

  26g

• Salt

  1.1g

Ingredients

• 1 onion, chopped
• 2 garlic cloves, roughly chopped
• thumb-sized piece ginger, roughly chopped
• 4 tbsp korma paste
• 4 skinless, boneless chicken breasts, cut into bite-sized pieces
• 50g ground almonds, plus extra to serve (optional)
• 4 tbsp sultanas
• 400ml chicken stock
• ¼ tsp golden caster sugar
• 150g pot 0% fat Greek yogurt
• small bunch coriander, chopped

Directions

1. Put the onion, garlic and ginger in a food processor and whizz to a paste. Tip the paste into a large high-sided frying pan with 3 tbsp water and cook for 5 mins. Add the korma paste and cook for a further 2 mins until aromatic.
2. Stir the chicken into the sauce, then add the ground almonds, sultanas, stock and sugar. Give everything a good mix, then cover and simmer for 10 mins or until the chicken is cooked through.
3. Remove the pan from the heat, stir in the yogurt and some seasoning, then scatter over the coriander and flaked almonds, if using. Serve with brown or white basmati rice.

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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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