Spicy roast veg & lentils

One-pan vegetarian dish for 2.10 EUR per serving.

Serves............. 4
Prep ............... 15 min
Cook .............. 40 min

• Difficulty ......... EASY
• Suitable for VEGETARIANS
• LOW FAT ..... 12 g or less per serving
• LOW CAL ..... 500 calories or less per main course
• Good source of FIBRE
• Good source of VIT C
• Number of portions of fruit and/or veg containing in a serving ..... 4 of 5 a day
• GOOD 4 YOU ... Low in saturated fat, with 5 g or less per serving; low in salt, with 1.5 g or less; low in sugar, with 15g or less.
• Not suitable for freezing

PER SERVING 321 kcals, protein 10g, carbs 38g, fat 12g, sat fat 1g, fibre 11g, sugar 19g, salt 0.6g

 INGREDIENTS

1 small-medium butternut squash
(about 950g/2lb 2oz)
1 red onion, halved and thickly sliced
3 peppers (a mix of red, orange and
yellow from a pack), deseeded and
cut into 1cm/½in-wide strips
2 garlic cloves, finely chopped
3 tbsp olive oil
3 tbsp curry paste
2 x 400g cans Puy lentils, drained
and rinsed
150ml/¼pt hot vegetable stock
large handful coriander, chopped

METHOD

1 Heat oven to 200C/180C fan/gas 6. Using a sharp knife, peel the butternut squash. Cut it in half lengthways, scoop out the seeds, then cut into 1cm-thick slices widthways across the squash.

2 Put the squash slices in a large roasting tin with the onion, peppers and garlic. Mix the oil with the curry paste and drizzle over the vegetables. Toss well to coat in the curry mix and season.

3 Roast for 30 mins until the vegetables are beginning to soften. Add the lentils and stock to the roasting tin and mix. Return to the oven for a further 5-10 mins until the vegetables are tender. Stir in the coriander and serve straight away.

Griddled lamb with wild rice salad

New way to enjoy lamb at only EUR 4.81 per serving.

Serves  4
Prep     10 mins
Cook    35 mins

Dificulty  EASY
The number of portions of fruit and/or veg contained in a serving: .1 of 5 a day
Gluten free
Not suitable for freezing

PER SERVING 634 kcals, protein 31g, carbs 49g, fat 34g, sat fat 8g, fibre 3g, sugar 4g, salt 1.3g

INGREDIENTS

250g/9oz basmati & wild rice
4 tbsp olive oil
2 tbsp white wine vinegar
1 garlic clove, crushed
½ tsp ground cumin
75g/2½oz whole almonds
4 ripe tomatoes, diced
100g/4oz mixed black and greenolives, marinated in garlic and oil (see tip, right), halved
handful flat-leaf parsley, chopped
4 lamb cutlets

METHOD

1 Cook the rice in boiling salted water following pack instructions. Drain and immediately run under cold water until the rice is completely cold.

2 Meanwhile, put the oil, vinegar, garlic and cumin in a screw-top jar. Season generously and shake well to mix. Toast the almonds in a small frying pan, stirring, for 1-2 mins. Cool, then roughly chop.

3 Mix the rice with the almonds, tomatoes, olives and parsley. Heat a griddle pan and season the lamb well.
When the pan is hot, cook the lamb, turning occasionally, for 7-8 mins. Remove from the pan, cover with foil
and leave to rest for 2 mins.

4 Pour the dressing over the rice salad and mix well. Top with the lamb cutlets and serve.

TIP :  Choose olives from the deli counter marinated in oil and garlic. Or make your own: coat olives in
good-quality olive oil and add a few finely chopped garlic cloves.

Thai green prawn curry

Easy meal for one, ready in 15 minutes at 4,18 EUR only.

 

Serves :  1
Prep    :  10 min
Cook  :   5 min

Dificulty : Easy
Number of portions of fruit and/or veg containing per serving : 1 of 5
Not suitable for freezing

PER SERVING 580 kcals, protein 21g, carbs 13g, fat 49g, sat fat 31g, fibre 3g, sugar 8g, salt 2.0g

INGREDIENTS

1 tbsp sunflower oil
1 shallot, finely chopped
2 garlic cloves, finely chopped
1-2 tbsp Thai green curry paste, or to taste
125ml coconut milk
75g/2½oz sugar snap peas, thickly sliced diagonally
85g/3oz cooked prawns, peeled
1 tsp soy sauce
1 tsp lemon juice
small handful coriander, hopped, and noodles, to serve

METHOD

1 Heat the oil in a wok or large saucepan. Add the shallot and garlic, and stir-fry for 1-2 mins. Add the curry paste, coconut cream and 50ml water, and bubble for 2 mins.

2 Add the sugar snap peas and cook for 1-2 mins until just beginning to soften. Add the prawns, soy sauce and lemon juice and heat through. Stir in the coriander and serve straight away with noodles.

Smoked haddock & corn hash

Somewhere between hash and kedgeree, this easy dish is perfect for brunch or a light supper. I like it with a blob of mango chutney too. If you prefer, use hot smoked salmon flakes and leftover cooked potatoes, to save on the cooking in step 1.

Serves 2
Prep10 mins
Cook 20 mins
Difficulty EASY
Good sources of  FOLATE, FIBRE, VIT C, IRON
1/5 portions of fruit and/or veg contained in a serving.
Not suitable for freezing

INGREDIENTS

2 large red potatoes (about 450g/1lb), cut into bite-sized chunks (I used Desirée)
300g/10oz piece undyed smoked haddock, skin on
1 tbsp olive oil
1 onion, chopped
1 or 2 sweetcorn cobs
1 tbsp wholegrain mustard
1 tsp ground cumin
zest 1 lemon, then cut into wedges
25g pack flat-leaf parsley (or
coriander), roughly chopped
2 very fresh eggs
splash of white wine vinegar
mango chutney, to serve (optional)

PER SERVING 519 kcals, protein 43g, carbs 50g, fat 15g, sat fat 3g, fibre 7g, sugar 8g, salt 4.0g

METHOD

1 Put the potatoes in a large pan of salted cold water. Bring to the boil, then simmer for 10 mins until just tender. When ready, lift the potatoes out, then add the fish, skin-side down. Cover the pan and poach the fish gently for 5 mins until just flaking in the middle of the fillet. Drain and set aside. (You’ll use the pan again for the eggs, so don’t wash it yet).

2 Heat the oil in a non-stick frying pan and fry the onion for 5 mins. Shave the kernels from the corn cobs using a sharp knife, then add to the onion and cook for 2 mins.

3 Add the potatoes to the pan, turn up the heat and cook for 5 mins until turning golden here and there. Scrape the bottom of the pan if the potatoes start to stick – any crispy bits are lovely. Add the mustard, cumin and lemon zest, stir for about 1 min more, then season and add lemon juice from half the wedges. Flake in the fish, fold in the parsley, then cover and keep warm.

4 Poach the eggs in water boiled with the splash of vinegar and a pinch of salt. When just cooked with a runny yolk, serve on top of the hash, in bowls, with the rest of the lemon wedges to squeeze over and the chutney on the side.

Pancetta & pepper piperade

Midweek meals shouldn’t be monotonous! Try this new recipe. Make it tonight!

The recipe is a good source of Vitamin C and lycopene, and includes 2 of the 5 daily required fruits/vegetable.

PER SERVING 259 kcals, protein 15g, carbs 13g, fat 15g, sat fat 5g, fibre 5g, sugar 12g, salt 1.3g

SERVES 4
DIFFICULTY EASY
PREP 10 mins
COOK 30 mins
GLUTEN FREE
Not suitable for freezing
2.6 to 2.9 EUR per serving

INGREDIENTS:
 
2 x 70g packs pancetta pieces
1 red onion, finely chopped
3 peppers, 1 each of green, red and yellow, deseeded and finely diced
400g can chopped tomatoes
2 tbsp tomato purée
4 medium eggs
small handful basil leaves, shredded
crusty bread, to serve (optional)

INSTRUCTIONS:

1 Put the pancetta and onion in a large, deep frying pan. Cook for 7 mins until the onion is beginning to soften.
2 Add the peppers, tomatoes and tomato purée to the pan and mix well. Season, cover and cook for 10-15 mins.
3 Make 4 small wells in the mixture. Crack an egg into each well and cook for a further 5-6 mins or until the eggs have set. Scatter with basil and serve straight away, with crusty bread, if you like.

Blackberry, beetroot & goat’s cheese salad with poppy seed croutons

SERVES 6 as a starter, 4 as a light lunch
PREP 25 mins COOK 40 mins

If goat’s cheese isn’t your thing, a little feta would work well instead.

INGREDIENTS:

about 600g/1lb 5oz raw beetroot,
whole, leaves trimmed to a short
stalk (a mixture of colours is nice)

175g/6oz blackberries

3 handfuls salad leaves (we used
Beetroot salad mix from Waitrose)

small pack chives, snipped

200g/7oz firm goat’s cheese

FOR THE CROUTONS
2 hand-cut thick slices wholemeal bread
1 tbsp rapeseed oil
1 tbsp poppy seeds

FOR THE DRESSING
50g/2oz blackberries
3½ tbsp red wine vinegar
2 tbsp good rapeseed oil
2 tsp English mustard powder
1 tbsp blackberry jam or jelly
3 shallots, finely chopped

METHOD:
1 First, cook the beetroots. If you’re using yellow and purple beetroot, cook them separately to avoid staining. Put in a large pan of cold water, bring to the boil and simmer until the beetroots feel tender in the centre when poked with a skewer – large ones will take about 40 mins, smaller ones about 20 mins. Leave in a colander in a sink until cool enough to handle, then peel off the skin plus any remaining stalky bits – rubber gloves will stop your fingers from staining!

2 For the croutons, heat oven to 200C/180C fan/gas 6. Trim the crusts off the bread and cut the bread into chunky croutons. Toss with the oil and poppy seeds to coat, plus a little salt, then spread on a baking sheet and bake for 8 mins until crispy. Leave to cool.

3 To make the dressing, lightly crush the blackberries with a fork. Whisk together the vinegar, oil, mustard powder and jam with some seasoning. Stir in the crushed blackberries, their juices, and the shallots.

4 To assemble, slice the cooked beetroots and arrange over 4 or 6 plates. In a large bowl, toss the leaves, croutons, blackberries and chives with some of the dressing, then crumble in the goat’s cheese and divide between the plates. Drizzle everything with a little more dressing, and serve.

PER SERVING (4) : 416 kcals, protein 18g, carbs 29g, fat 24g, sat fat 10g, fibre 9g, sugar 17g, salt 1.4g