ultimate

MEAL PLANS

7-day recipe inspiration

Welcome

I love to plan.  Aside from giving a sense of control, it enables me to manage our household food budget, ensures that my family eats a variety of balanced, healthy meals throughout the week, and, best of all, it inspires my adventurous side: trying new dishes I wouldn’t normally dream of. Of course, we’re all different, which is where this collection of meal plans devised by Good Food’s brilliant food team comes in. Our ambition is to be as practical as possible for as many people as possible, whatever your domestic arrangements or lifestyle choice.  Inside, you’ll find 14 meal plans, including – and this is just a taster – dinners for one (p106), meat-free (p32), no-cook (p82), budget-friendly (p90) and feel-good (p66). I hope they give you food for thought. Enjoy our collection.

Keith Kendrick,  Group magazines editor

You can find even more meal plans and  inspiration at goodfood.com/meal-plans

@goodfood

@goodfoodeveryday

goodfood.com

The majority of these recipes have previously appeared in Good Food, and were tested  and nutritionally analysed by a team of experts.

Contents

Good Food Home Cooking Series
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cover recipe

make our

Orecchiette with  butter beans, parsley,  chilli & lemon, p78 photograph Tom Regester

51

60

6	Dr Chintal Patel’s healthy family meal plan  Kick-start a move to healthier eating with the help  of NHS doctor and food writer Dr Chintal Patel
14	Quick & easy meal plan
Seven nourishing meals for the week ahead, using simple cooking methods and wholefood ingredients
22	Claire Thomson’s back-to-school meal plan
Ease back into the school routine with these dinners from chef and food writer Claire Thomson
32	Meat-free meal plan Whether you’re vegetarian or just looking to reduce your meat intake, we’ve got you covered
40 	Show-off meal plan These dishes all have a bit of wow factor but won’t keep you from guests when you’re entertaining
50	silvana Franco’s easy air-fryer meal plan Exciting recipes to bring the best out of your air-fryer from food writer Silvana Franco
58	Ed Smith’s summer ease meal plan
Take everyday dishes to a new level with this easy, summery plan from cook and writer Ed Smith
66	Feel-good meal plan This plan is packed with recipes that optimise a range of nutrient-rich foods to help you feel your best
74	30-minutes-or-less meal plan
Being short on time doesn’t mean you have to compromise on a balanced, healthy diet
82	No-cook meal plan
With a few savvy buys and some staple ingredients you can enjoy nutritious meals without the cooking
90	Budget-friendly meal plan
Crowd-pleasing dishes that are easy on the wallet
98	Vegetarian meal plan
This meat-free plan is full of variety, with some tasty twists on classic dishes like chilli and lasagne
106	Meal plan for one
Cooking for one can be a challenge, so we’ve filled this plan with inspiring dishes to get you motivated
114	Easy family meal plan
Delicious dinners the whole family will love

Dr Chintal Patel’s healthy family meal plan

Kick-start a move to healthier eating with the help of NHS doctor and food writer Dr Chintal Patel. Chintal has created seven days of health-focused dinners  to take the pressure off family meal planning. Each dinner – from creamy coconut & spinach dhal to halloumi fajitas and miso chicken traybake – serves four and packs in a good range of vegetables. Chintal also teaches us a trick or two for healthy family meal planning, and shows us easy hacks to boost your vitamin count and feel fuller for longer. We’ve even prepared a shopping list to make the plan as easy as possible to follow.

Creamy coconut & spinach dhal
“This meal is a complete hug in a bowl. Substituting half of the rice for quinoa not only adds extra wholegrain goodness but boosts the meal’s fibre and protein content. A squeeze of lemon juice meanwhile is an excellent way to include vitamin C, aiding in the absorption of iron from the lentils and spinach.”
SERVES 4  PREP 10 mins  COOK 30 mins  EASY  V
300g red lentils
1 tbsp olive oil
1 red onion, finely chopped
1 tsp cumin seeds
1 tsp turmeric
2 large tomatoes, roughly chopped
400ml can coconut milk
100g quinoa
320g baby spinach
100g basmati rice
25g coriander leaves, chopped,  to serve
For the kachumber
1/2 cucumber, deseeded and finely chopped
2 tomatoes, finely chopped
1/2 red onion, finely diced
1/2 lemon, juiced
For the tadka
1 tbsp olive oil
2 green chillies, halved
6 garlic cloves, thinly sliced
1 tsp chilli powder (optional)
1 Rinse and drain the red lentils thoroughly at least three times and soak them in cold water until needed.
2 Heat the olive oil in a large saucepan over a medium heat. Fry the onion for about 5-6 mins until it’s softened and just starting to brown. Stir in the cumin seeds and fry for 1 min.
3 Season, then add the turmeric and tomatoes. Drain the lentils and add them to the pan along with 350ml water and the coconut milk. Stir then bring to the boil. Cover and simmer over a medium-low heat for 15 mins.
4 Rinse and drain the quinoa and rice at least three times to remove excess starch. Tip into a large saucepan with 1.5 litres of salted boiling water. Bring back to the boil, simmer for 10-12 mins until tender, then drain.
5 Mix together all the kachumber ingredients in a bowl and season to taste. Set aside.
6 Remove the dhal from the heat, uncover and stir in the spinach, letting it wilt. Season to taste.
7 To make the tadka, heat the oil in a saucepan over a medium-high heat and add the chillies and garlic. After 1-2 mins, just before the garlic begins to brown, add the chilli powder, if using. Stir for a few seconds then remove from the heat and set aside.
8 Serve the quinoa and rice in bowls topped with the dhal, tadka and chopped coriander, and the kachumber on the side.
Good to know vegan PER SERVING 724 kcals • fat 27g • saturates 16g •  carbs 84g • sugars 11g • fibre 12g • protein 30g • salt 0.2g

Veg, fruit & fresh herbs
3 lemons
3 limes
2 oranges
500g sweet potatoes  200g red cabbage
3 peppers (a mix of colours)
250g mushrooms
1 large, ripe avocado
6 spring onions
300g mangetout
300g baby corn
1 cauliflower
350g Tenderstem broccoli 400g potatoes
400g parsnips
400g carrots
400g brussels sprouts  Bag of red onions
2 bulbs of garlic
500g pack tomatoes
320g baby spinach leaves  Pack of red chillies (optional) Large cucumber
Extra-large piece of ginger Bunch of parsley
Bunch of coriander
Bunch of chives
Fridge
4 trout fillets
4 boneless sea bass fillets  500g chicken breast mini fillets  200g soured cream
250g pack halloumi
300g silken tofu
450g firm tofu
3 tbsp brown miso paste
1 tbsp butter
50g parmesan
Freezer
320g frozen petit pois  320g frozen spinach
Storecupboard
Olive oil
400ml can coconut milk
100g quinoa
100g basmati rice
400g can black beans
340g can sweetcorn
2 tbsp nutritional yeast
250g tagliatelle
25g pistachios
500g straight-to-wok noodles
1 tbsp sesame seeds
50ml low-salt soy sauce
3 tbsp maple syrup
20g flaked almonds
1 tbsp cornflour
1 tbsp peanut butter
300g red lentils
4 large or 8 small seeded tortilla wraps
3 tsp cumin seeds
1 tsp turmeric
1 tsp chilli powder

Shopping list

Trout, sweet potato & vegetable traybake
“This traybake is incredibly simple and includes your recommended one portion of oily fish per week, featuring trout fillets as a more sustainable option. However, feel free to substitute them with another oily fish like salmon. For even cooking, use a large tray approximately  45cm x 35cm.”
SERVES 4  PREP 10 mins  COOK 35 mins  EASY
500g sweet potatoes, scrubbed and chopped into 2cm cubes
1 tbsp olive oil
1 red onion, cut into 8-10 wedges
200g red cabbage, sliced 1cm thick
4 trout fillets (approx 280g)
400g black beans, drained
340g canned sweetcorn, drained
For the drizzle
2 tbsp olive oil
4cm piece  ginger, peeled and julienned
1 red chilli, thinly sliced (optional)
2 limes, juiced
20g coriander, finely chopped
1 Heat the oven to 180C/160C fan/ gas 4. Scatter the sweet potato onto a baking tray, then drizzle over the olive oil and add a pinch of salt. Mix well until coated. Bake for 20 mins.
2 Remove the tray from the oven, add the onion and cabbage and mix well. Cook for a further 5 mins before nestling in the trout fillets among the vegetables. Bake for 10 mins, then add the black beans and sweetcorn. Cook for a further 5-8 mins, until the trout is cooked through.
3 Meanwhile, to make the drizzle, heat the oil in a small pan over a medium heat and cook the ginger for 2-3 mins until fragrant. Remove from the heat and add the chilli, lime juice and coriander and mix well. Divide the trout and vegetables between four plates and pour over the lime and ginger drizzle to serve.
good to know low cal  PER SERVING 443 kcals • fat 14g • saturates 2g •  carbs 50g • sugars 17g • fibre 13g • protein 23g • salt 0.3g

“

An ideal Friday night recipe that captures all the takeaway vibes but you can make at home in no time. This vegan option is great, but tofu can easily be replaced with alternative proteins like paneer or chicken. You can also include a couple of eggs in the vegetable noodles, and feel free to swap out the vegetables for seasonal alternatives.

”

Sticky orange tofu with veg-fried noodles
SERVES 4  PREP 10 mins  COOK 15 mins  EASY  V
450g firm tofu, cut into 1cm strips
2 tbsp olive oil
6 spring onions, trimmed and sliced
300g mangetout
300g baby corn, halved lengthways
500g straight-to-wok noodles or 300g dried noodles, cooked following pack instructions
1 tbsp sesame seeds
For the marinade
50ml low-salt soy sauce, plus extra for serving
3 garlic cloves, finely chopped
4cm piece of ginger, grated
1 red chilli, finely chopped (optional)
3 tbsp maple syrup
2 oranges, zested and juiced
1 Pat the tofu dry. Make the marinade by combining all the ingredients in a medium bowl. Put the tofu strips into the marinade, toss gently to coat and chill for 30 mins or overnight.
2 Heat 1 tbsp of the olive oil in a large frying pan over a medium heat and fry the tofu for 2-3 mins on each side until golden. You may need to do this in batches. Put the tofu on a plate and set aside. Pour the remaining marinade into the pan and simmer for 3-4 mins until it starts to thicken and turn sticky. Turn the heat off and set aside.
3 Heat the remaining oil in a large frying pan or wok over a medium heat. Reserve a handful of the spring onions for serving, then scatter the remaining onions into the pan and cook for 1 min. Add the mangetout and corn, and fry for 4-5 mins until just tender. Finally, add the cooked noodles. Stir well, remove from the heat and set aside.
4 Put the sticky marinade back on  the heat, add the tofu strips and stir  to coat. Heat through for 1-2 mins. Serve on top of the veg-fried noodles, sprinkled with chopped spring onions and the sesame seeds.
good to know vegan  PER SERVING 553 kcals • fat 19g • saturates 3g •  carbs 59g • sugars 20g • fibre 12g • protein 31g • salt 1.2g

Creamy tagliatelle with spinach & petit pois
“This recipe highlights the versatility of frozen vegetables and pantry essentials, and it’s completely vegan. Incorporating silken tofu into sauces is one of my favourite methods to add vegan protein to meals.”
SERVES 4  PREP 10 mins  COOK 20 mins  EASY  V
1 tbsp olive oil
1 red onion, roughly chopped
6 garlic cloves, finely chopped
320g frozen spinach, defrosted, cooked according to pack instructions and drained well
2 tbsp nutritional yeast, plus extra to serve
1 lemon, zested and juiced
300g silken tofu, drained well
320g frozen petit pois
250g tagliatelle
25g shelled pistachios, roughly chopped
1 Heat the oil in a frying pan over a medium heat and fry the onion with a pinch of salt. After around 5-6 mins, when it’s soft and just starting to brown, add the garlic and fry for  1-2 mins until golden and fragrant.
2 Tip the cooked onions and garlic into a food processor with the spinach, nutritional yeast, lemon juice, a pinch of salt and freshly ground black pepper, and the tofu. Blend until you have a smooth paste.
3 Cook the tagliatelle in a large pan of boiling water following pack instructions, then drain and reserve a mugful of the cooking water.
4 Pour the blended sauce back into the frying pan and heat over a medium heat. Stir in around 200ml of the pasta cooking water to reach your desired consistency of sauce. Stir and bring to a gentle bubble for 1-2 mins until combined. Add the frozen peas and cook in the sauce for 2-3 mins until tender. Stir the cooked pasta into the sauce. Scatter over the chopped pistachios, lemon zest and some nutritional yeast to serve.
good to know vegan  PER SERVING 449 kcals • fat 9g • saturates 1g • carbs 62g • sugars 8g • fibre 11g • protein 24g • salt 0.2g

This fajita recipe is a staple in our kitchen, as it’s an effortless way to include colourful vegetables in your diet. You can switch the protein source from halloumi to paneer, tofu or even chicken strips if preferred. It’s easily adaptable too, allowing for seasonal vegetable substitutions.

Halloumi fajitas with soured cream & guacamole
SERVES 4  PREP 10 mins  COOK 15 mins  EASY  V
2 tbsp chives, chopped
200g soured cream
2 tbsp olive oil
250g pack halloumi, cut into 1cm strips
1 red onion, thinly sliced
250g mushrooms, sliced
3 peppers, thinly sliced (we used a mix of red, yellow and green)
2 tbsp fajita seasoning
4 large flour tortillas (or 8 small ones)
For the guacamole
1 avocado, roughly chopped
1 lime, juiced
1/2 tomato, finely chopped
1/2 red onion, finely chopped
25g coriander, leaves picked and chopped
1 red chilli, deseeded and finely chopped (optional)
1 Make the guacamole. Put the avocado in a large bowl with the lime juice, tomato, onion and coriander. Roughly mash with a fork. Add the chilli, if using, and season well. Cover and set aside. In a separate bowl, stir the chives into the soured cream. Cover and set aside.
2 Heat the oil in a large non-stick frying pan over a medium heat and fry the halloumi for 2-3 mins on each side until golden. Remove the halloumi from the pan and set aside, leaving the oil behind. Fry the onions in the oil for 6-8 mins, over a medium-low heat, until soft and just starting to brown. Add the mushrooms, increase the heat and fry for 3-4 mins until beginning to turn golden. Add the halloumi back in then reduce the heat to medium-low. Add the peppers and fajita seasoning, and cook for 2 mins. Add a splash of water and cook for another minute.
3 Warm the tortilla wraps in a frying pan over a medium heat or in the microwave. Pile the cooked vegetables and halloumi onto the wraps, adding guacamole and soured cream to serve.
PER SERVING 667 kcals • fat 41g • saturates 20g •  carbs 44g • sugars 13g • fibre 9g • protein 26g • salt 3.4g

Miso chicken traybake
“When buying miso, always go for fresh miso found in the fridge section. This fermented paste is a great source of probiotics to support gut health.”
SERVES 4  PREP 10 mins  COOK 1 hr  EASY
400g potatoes, thinly sliced
400g parsnips, thinly sliced
400g carrots, thinly sliced
400g brussels sprouts, trimmed and halved
2 tbsp olive oil
2 tsp cumin seeds
500g chicken breast mini fillets
1 tbsp brown miso paste
For the miso gravy
1 tsp olive oil
1 red onion, thinly sliced
1 tbsp cornflour
2 tbsp brown miso paste
1 tbsp peanut butter
1 Heat the oven to 200C/180C fan/ gas 6. Put the sliced potatoes, parsnips, carrots and sprouts into a large baking tray with the olive oil and cumin seeds, then toss to coat. Season well, then bake for 25 mins.
2 Put the chicken and miso in a large bowl and mix well. Cover and leave to marinate in the fridge for 25 mins. Remove the tray from the oven and stir the vegetables. Nestle the chicken fillets in between the vegetables and bake for a further 20-25 mins, until the chicken is cooked through.
3 Meanwhile, make the gravy. Heat the oil in a pan over a medium heat. Fry the onion for 5-6 mins until beginning to turn golden. Mix the cornflour with a few tbsp boiling water in a bowl, then pour into the pan with 400ml boiling water, the miso paste and the peanut butter. Mix well and season to taste. Bring to the boil, reduce to a simmer and cook for 2-3 mins until thickened. Drizzle the sauce over the roasted chicken and veg to serve.
PER SERVING 485 kcals • fat 15g • saturates 3g • carbs 44g • sugars 14g • fibre 13g • protein 37g • salt 1.3g

An elegant and easy-to-prepare meal, perfect for a Saturday night in or a special date night. Cauliflower offers a wonderfully creamy alternative to potatoes in the mash, and by incorporating carrots you’ve already checked off two of your five-a-day and added diversity to the dish. No need to peel your carrots – a thorough scrub helps retain the fibre content. Feel free to substitute the broccoli with any seasonal vegetables of your choice, too.

Sea bass with cauliflower mash & parsley sauce
SERVES 4  PREP 30 mins  COOK 30 mins  EASY
1 cauliflower (around 400g), cut  into florets
1 tbsp butter
25g parsley, finely chopped
50g parmesan, grated
350g broccoli, trimmed and any  larger stalks halved
3 tbsp olive oil
4 boneless sea bass fillets
4 garlic cloves, thinly sliced
20g flaked almonds
1 lemon, zested and juiced
1 Heat a large pan of salted water  over a medium-high heat. Cook the cauliflower for about 10-15 mins until soft. Drain, allow to cool slightly, then mash or blend in a food processor  until smooth. Stir in the butter and parmesan and season to taste.
2 Meanwhile, put the broccoli in a frying pan with 50ml water over a medium heat. Cover and cook for 8-10 mins, shaking the pan occasionally, until just tender. Take off the heat, season, and cover until ready to serve.
3 Heat half the olive oil in a large frying pan over a medium-high heat. Make three slits in the skin of the sea bass. Put the fillets skin-side down in the pan and press down with a spatula to prevent them curling. Cook for 3-4 mins until the skin is golden and crispy. Flip over and cook the other side for 1-2 mins. The fish is cooked when it is opaque all the way through and flakes easily. Remove from the pan and set aside.
4 Put the remaining olive oil and the garlic in the pan. Fry over a medium heat for 1-2 mins until golden brown, then add the parsley, almonds, salt and pepper to taste, and the lemon juice and zest (reserving a little to serve). Mix for a minute and remove from the heat. To serve, top the mash with the sea bass, add a side of broccoli and finish with a drizzle of the garlic and parsley sauce.
PER SERVING 371 kcals • fat 24g • saturates 7g • carbs 7g • sugars 4g • fibre 5g • protein 28g • salt 0.5g

Quick & easy
meal plan

Family life is hectic, but with this meal plan you won’t have to resort to processed foods or takeaways. We’ve slashed time and effort using simple cooking methods, wholefood ingredients and a few storecupboard favourites, giving you seven nourishing meals for the week ahead. Stir-fries are a classic quick dinner, but packet sauces can be high in salt and sugar and may contain additives – our hoisin duck stir-fry uses simple ingredients and can be on your table in just 15 minutes. Our cod & chorizo stew meanwhile is easy to make and full of hearty flavour, while our speedy sausage stroganoff is budget-friendly and destined to be a new family favourite. Canned and frozen  veg save time, minimise waste and are budget-friendly too, so we’ve used them in our bean & halloumi stew and carrot biryani.

Veg, fruit & fresh herbs
1 cucumber 1 garlic bulb 1 lime 1 pomegranate 1 green chilli 3 carrots 3 spring onions 4 pak choi 1 celery stick 1 large onion
Bunch of parsley
Bunch of coriander
Fridge
20g unsalted butter 6 pork sausages 2 chicken breast fillets
4 cod fillets 12 pork meatballs
300ml soured cream
Tub of plain yogurt
250g block halloumi
Grated parmesan
Freezer
150g frozen peas
Storecupboard
Groundnut oil Olive oil Wholegrain mustard
500ml beef stock 500ml vegetable stock 400g dried tagliatelle 3 tbsp pesto
400g can mixed beans 400g can chopped tomatoes 100g giant couscous 1 tbsp tamari 2 x 200g pouches brown
basmati rice
50g roasted cashews 2 tsp sherry vinegar or rice vinegar 3 tbsp hoisin sauce 1 tbsp cornflour 400g rice or egg noodles
1 tsp sweet smoked paprika 1 tsp ground coriander 1/2 tsp chilli flakes 1 tbsp garam masala
1 tsp turmeric 1 tsp Chinese five spice 1 tsp medium curry powder 1/4 tsp ground cumin

quick & easy

Speedy sausage stroganoff tagliatelle
Make this budget-friendly pasta taste luxurious with the addition of soured cream, which makes the sauce extra-silky.
SERVES 4  PREP 5 mins  COOK 15 mins  EASY
20g unsalted butter
olive oil, for frying
6 pork sausages
350g chestnut mushrooms, sliced
1 tsp sweet smoked paprika
300ml soured cream
½ tbsp wholegrain mustard
150ml beef stock
400g dried tagliatelle
small bunch of parsley, chopped
1 Heat the butter and a drizzle of olive oil in a frying pan over a medium-high heat until the butter
is foaming. Squeeze large chunks of the sausagemeat out of the skins and into the pan. Cook for 5-8 mins, or until golden brown. Add the mushrooms and cook for 5 mins more until starting to brown. Stir in the paprika and cook for another minute, then stir in the soured cream, mustard and stock. Bring to a simmer and season.
2 Meanwhile, cook the pasta in a large pan of salted water following pack instructions, then drain and toss it with the sauce along with half the parsley. Serve in deep bowls with the remaining parsley sprinkled on top.
PER SERVING 826 kcals • fat 42g • saturates 20g • carbs 80g • sugars 7g • fibre 10g • protein 27g •  salt 1.2g

Chicken satay salad
SERVES 2  PREP 15 mins plus at least  1 hr marinating  COOK 5-10 mins  EASY
1 tbsp tamari
1 tsp medium curry powder
¼ tsp ground cumin
1 garlic clove, finely grated
1 tsp clear honey
2 skinless chicken (or turkey) breast fillets
1 tbsp crunchy peanut butter (choose a sugar-free version with no palm oil, if possible)
1 tbsp sweet chilli sauce
1 tbsp lime juice
a little sunflower oil, for wiping the pan
2 Little Gem lettuce hearts, cut into wedges
¼ cucumber, halved and sliced
1 banana shallot, halved and thinly sliced
generous handful coriander, chopped
seeds from ½ pomegranate
1 Pour the tamari into a large dish and stir in the curry powder, cumin, garlic and honey. Mix well. Slice the chicken breasts in half horizontally to make 4 fillets in total, then add to the marinade and mix well to coat. Set aside in the fridge for at least 1 hr, or overnight if you have time, to allow the flavours to penetrate the chicken.
2 Meanwhile, mix the peanut butter with the chilli sauce, lime juice, and  1 tbsp water to make a spoonable sauce. When ready to cook the chicken, wipe a large non-stick frying pan with a little oil. Add the chicken and cook, covered with a lid, for 5-6 mins on a medium heat, turning the fillets over for the last min, until cooked but still moist. Set aside, covered, to rest for a few mins.
3 While the chicken rests, toss the lettuce wedges with the cucumber, shallot, coriander and pomegranate, and pile onto plates. Spoon over a little sauce. Slice the chicken, pile on top of the salad and spoon over the remaining sauce to serve.
GOOD TO KNOW healthy • low fat • low cal   PER SERVING energy 353 kcals • fat 10g • saturates 2g • carbs 24g • sugars 21g • fibre 7g • protein 38g • salt 1.6g

Bean & halloumi stew
SERVES 2  PREP 5 mins  COOK 20 mins  EASY  V
3 tbsp olive oil
1 onion, thinly sliced
1 red pepper, thinly sliced
2 garlic cloves, crushed
3 tbsp red chilli, sundried tomato pesto or vegan alternative
1 heaped tsp ground coriander
400g can mixed beans, drained and rinsed
400g can chopped tomatoes
½ x 250g block halloumi, sliced
½ small bunch of coriander, finely chopped
garlic bread, to serve (optional)
1 Heat 2 tbsp oil in a frying pan over a medium heat. Fry the onion and pepper with a pinch of salt for 10 mins, until softened. Add the garlic, pesto and ground coriander, and cook for 1 min. Tip in the beans and tomatoes along with half a  can of water, then simmer for 10 mins.
2 Add the remaining oil to a separate frying pan over a medium heat. Fry the halloumi for 2 mins on each side or until golden brown.
3 Season the beans to taste, then spoon into deep bowls. Top with the halloumi and scatter over the chopped coriander. Serve with garlic bread, if you like.
PER SERVING 468 kcals • fat 25g • saturates 7g • carbs 36g •  sugars 12g • fibre 14g • protein 19g • salt 1.9g

Cod & chorizo stew
SERVES 4  PREP 10 mins  COOK 17 mins  EASY
1 tbsp olive oil
1 large onion, finely chopped
200g cooking chorizo, chopped into small pieces
400g can chopped tomatoes
4 cod fillets
400g can butter beans, drained
½ small pack parsley, roughly chopped
1 Heat the oil in a deep frying pan and cook the onion over a medium heat for 5 mins, until starting to soften. Add the chorizo and cook for another few mins to release the oil. Coat the onion in the chorizo oil, then tip in the tomatoes. Fill the can with water and tip that in too. Season and bring to the boil.
2 Once boiling, season the cod fillets and nestle into the pan. Reduce the heat and gently simmer for about  7 mins. Gently mix in the butter beans and cook for 1-2 mins more until hot. Scatter with parsley to serve.
PER SERVING 417 kcals • fat 20g • saturates 7g •  carbs 17g • sugars 8g • fibre 6g • protein 39g • salt 2.1g

Meatball & tomato soup
SERVES 4  PREP 5 mins  COOK 15 mins  EASY
1½ tbsp rapeseed oil
1 onion, finely chopped
2 red peppers, sliced
1 garlic clove, crushed
½ tsp chilli flakes
2 x 400g cans chopped tomatoes
100g giant couscous
500ml hot vegetable stock
12 pork meatballs
150g baby spinach
½ small bunch basil
grated parmesan, to serve (optional)
1 Heat the oil in a saucepan. Fry the onion and peppers for 7 mins, then stir through the garlic and chilli and cook for 1 min. Add the tomatoes, giant couscous and veg stock and bring to a simmer.
2 Season to taste, then add the meatballs and spinach. Simmer for 5-7 mins or until cooked through. Ladle into bowls and top with the basil and some parmesan, if you like.
GOOD TO KNOW healthy • low fat • low cal  PER SERVING 330 kcals • fat 12g • saturates 3g • carbs 36g • sugars 14g • fibre 6g • protein 17g • salt 0.7g

Hoisin duck stir-fry
SERVES 4  PREP 3 mins  COOK 12 mins  EASY
1 tbsp groundnut oil
2 skinless duck breasts (250g), sliced
4 pak choi, quartered
1 onion, sliced
1 carrot, peeled, halved lengthways and finely sliced
1 celery stick, finely sliced
2 tsp sherry vinegar or rice vinegar
pinch of Chinese five spice
3 tbsp hoisin sauce
1 tbsp cornflour
3 spring onions, shredded
400g cooked rice or egg noodles
1 lime, cut into wedges
1 Heat a wok or a large frying pan over a high heat. Drizzle in 1/2 tbsp of the oil and stir-fry the duck for 5 mins until cooked through and golden. Set aside on a plate. Heat the remaining 1/2 tbsp oil and add the pak choi, onion, carrot and celery. Fry for another 5 mins until golden but still crunchy.
2 Mix the vinegar, five spice, hoisin and cornflour plus 6 tbsp water together in a small bowl. Add to the wok along with the cooked duck. Stir well and simmer for 2-3 mins until the sauce thickens and coats the veg. Scatter over the spring onions and serve with the rice or noodles and lime wedges for squeezing over.
GOOD TO KNOW low fat • low cal  PER SERVING 326 kcals • fat 8g • saturates 2g •  carbs 42g • sugars 9g • fibre 7g • protein 20g • salt 1.1g

Carrot biryani
SERVES 4  PREP 10 mins  COOK 15 mins  EASY  V
2 tbsp olive oil
1 onion, sliced
1 green chilli, chopped (deseeded if you don’t like it very hot)
1 garlic clove, crushed
1 tbsp garam masala
1 tsp turmeric
3 carrots, grated
2 x 200g pouches brown basmati rice
150g frozen peas
50g roasted cashews
coriander and yogurt, to serve
1 Heat the oil in a large frying pan and fry the onion with a big pinch of salt for 5 mins, until softened. Add the chilli and garlic and cook for 1 min more. Stir in the spices with a splash of water and cook for a couple of mins, then add the carrots and stir well to coat.
2 Tip in the rice, peas and cashews, then use the back of your spoon to break up any clumps of rice. Cover and cook over a high heat for 5 mins (it’s nice if some of the rice catches on the base to give a bit of texture to the dish). Scatter over the coriander and add spoonfuls of yogurt, then serve  straight from the pan.
GOOD TO KNOW low cal  PER SERVING 358 kcals • fat 15g • saturates 3g •  carbs 42g • sugars 8g • fibre 7g • protein 10g • salt 1g

Claire Thomson’s Back-to-school
meal plan

D eveloped by chef, author and meal planning expert Claire Thomson (@5oclockapron), this plan brings you a week’s worth of easy dinners to help you and your family settle back into the school routine. Claire’s plan keeps costs down by using affordable ingredients and fuel-efficient cooking methods, and offers balance and variety through the week, with an emphasis on family favourites, like sausage meatball & mushroom pasta. Adding a touch of cream to beans and pulses is a brilliant way to elevate low-cost protein – try it yourself in our lentil curry with cream. ‘Cook once but enjoy twice’ is a smart way to save time and money – the extra sauce for our three-bean chilli is ready to upcycle into our vegetable & bean chimichangas another night, saving time and solving a midweek meal dilemma.

Veg, fruit & fresh herbs
1 garlic bulb Bag of white onions (6 or more) Bunch of spring onions Bunch of oregano Bunch of coriander Large piece of ginger 1 red pepper 3 large courgettes 200g mushrooms
Fridge
300ml soured cream 300ml double cream 80g parmesan (or vegetarian alternative) 700g chicken breasts 300g sausages (about 5)
Storecupboard
650g jar passata 400g can kidney beans 400g can black beans 400g can pinto beans 2 × 400g cans chopped tomatoes 200g dry red lentils Tube of tomato purée 4 large flour tortillas 900g rice 700g pasta (spaghetti or penne) Bottle of soy sauce 3 tsp brown sugar 1 tsp cornflour 1 tbsp white or rice wine vinegar 2 tbsp red wine vinegar Olive oil
Jar of chilli flakes 3 tsp cumin 1 tbsp ground cumin  1 tbsp garam masala

Sausage meatball & mushroom pasta
SERVES 4  PREP 15 mins  COOK 20 mins  EASY
300g sausages, skins removed
2 tbsp olive oil
1 onion, finely chopped
3 garlic cloves, finely chopped
200g mushrooms, sliced
3 tbsp tomato purée
250g pasta (penne or spaghetti  work well)
40g parmesan, finely grated
1 Divide each sausage into quarters and roll into small meatballs with your hands. Heat the oil in a large frying pan over a medium heat. Add the meatballs and cook for 8-10 mins until browned on all sides and cooked through. Remove from the pan and set aside.
2 Tip the onion into the same pan and cook for 5 mins, until softened, then add the garlic and mushrooms. Fry for around 3-4 mins until the mushrooms are lightly golden.
3 Stir in the tomato purée and add 50ml water, then stir in the meatballs. Season and set aside.
4 Meanwhile, cook the pasta following pack instructions or until al dente. Drain, reserving a little of the pasta cooking water.
5 Add the pasta to the pan with the meatballs and toss to coat, adding a little pasta cooking water to loosen  as necessary. Serve topped with the grated parmesan.
PER SERVING 517 kcals • fat 21g • saturates 8g • carbs 57g • sugars 6g • fibre 6g • protein 22g • salt 1.2g

Teriyaki chicken
SERVES 4  PREP 10 mins  COOK 15 mins  EASY
3 tbsp soy sauce
1 tbsp brown sugar
1 tbsp white vinegar or rice wine vinegar
2 tbsp olive oil
2 garlic cloves, finely chopped
1 tbsp ginger, freshly grated
350g chicken breasts, cut into small pieces
300g rice
1 onion, finely chopped
1 tsp cornflour
2 spring onions
1 Heat the oven to 220C/200C fan/ gas 8. In a bowl, whisk together the soy sauce, sugar, vinegar, 1 tbsp of the olive oil and the garlic and ginger.
2 Put the chicken in a baking dish, pour half the sauce over and mix well to coat. Roast in the oven for 20-25 mins until the chicken is cooked through and caramelised on the edges.
3 Meanwhile, cook the rice following pack instructions.
4 Heat the remaining oil in a small frying pan over a medium heat and cook the onion for 5-8 mins until softened and a little golden. Set aside.
5 In a small bowl, mix the cornflour with the remaining sauce in a small pan and bring to a simmer over a medium heat, stirring until the sauce thickens. Stir in the onion and cooked chicken, then remove from the heat.
6 Serve with the rice, drizzle over any remaining teriyaki sauce from the pan and top with the spring onions.
PER SERVING 520 kcals • fat 9g • saturates 2g •  carbs 80g • sugars 10g • fibre 3g • protein 28g • salt 1.7g

back to school

Chicken & courgette fried rice
SERVES 4  PREP 15 mins  COOK 30 mins  EASY
300g long grain rice
4 tbsp olive oil
350g chicken breasts, diced
1 onion
1 courgette, cut into 2cm cubes
2 garlic cloves, finely grated
1 tbsp ginger, finely grated
3 tbsp soy sauce
2 spring onions, chopped into 2cm pieces
1 Cook the rice following pack instructions, then drain and set aside.
2 Meanwhile, heat half the oil in a large frying pan or wok over a medium heat. Add the chicken and cook for 8-10 mins until golden brown and cooked through. Remove and set aside.
3 In the same pan, cook the onion, courgette, garlic and ginger in the remaining oil for 3-4 mins until they start to soften. Push the vegetables to one side of the pan, add the cooked rice and stir everything together.
4 Pour the soy sauce over the mixture and continue to stir-fry over a high heat for 2 mins until the rice is heated through. Season to taste.
5 Add the cooked chicken back to the pan along with the spring onions and stir-fry for another minute or so until thoroughly heated through.
PER SERVING 529 kcals • fat 13g • saturates 1g •  carbs 73g • sugars 5g • fibre 3g • protein 29g • salt 1.7g

Tomato, courgette, cream & oregano pasta
SERVES 4  PREP 10 mins  COOK 20 mins  EASY  V
4 tbsp olive oil
1 onion, finely chopped
3 garlic cloves, finely chopped
1 courgette, finely chopped
1 tsp chilli flakes (optional)
2 tbsp tomato purée
400g can chopped tomatoes
400g penne
150ml double cream
15g oregano, chopped
50g parmesan (or vegetarian alternative), grated
1 Heat the oil in a large saucepan over a medium heat. Cook the onion and garlic for 5 mins until just softened. Stir in the courgette, chilli flakes (if using), tomato purée and chopped tomatoes. Cook for 8-10 mins, until the courgettes are cooked through.
2 Meanwhile, cook the pasta until al dente following pack instructions. Drain and set aside, reserving a little of the pasta cooking water.
3 Reduce the heat on the tomato sauce to low and stir in the cream. Warm through for 5 mins until the sauce has thickened slightly. Season well and stir in the oregano.
4 Add the cooked pasta to the sauce along with a splash of the reserved cooking water to loosen, if needed, and toss well to coat. Top with the grated parmesan to serve.
PER SERVING 759 kcals • fat 37g • saturates 17g •  carbs 84g • sugars 11g • fibre 7g • protein 20g • salt 0.3g

Vegetable & bean chimichangas
These chimichangas use up the leftover bean mix from the chilli (see the next page for the recipe) and make  a great alternative to the traditional deep-fried versions.
SERVES 4  PREP 10 mins  COOK 35 mins  EASY  V
1 courgette, thinly sliced
2 tbsp olive oil
4 heaped tbsp of the leftover three-bean chilli (see next page)
4 flour tortillas
30g vegetarian hard cheese
4 tbsp finely chopped coriander
150g soured cream
1 Heat the oven to 200C/180C fan/ gas 6. Put the courgette on a lined baking tray, drizzle with half the olive oil, season with salt and freshly ground black pepper and cook for 8-10 mins, until softened.
2 Spoon 4 tbsp of the leftover chilli over the courgettes, then put back in the oven for 5 mins to warm through.
3 Lightly oil a baking sheet with the remaining oil. Lay one tortilla on a clean surface. Spoon a quarter of the chilli and courgettes onto the centre of the tortilla. Top with a quarter of the cheese and coriander.
4 Fold the sides of the tortilla over the filling, then roll it up tightly to seal. Repeat with the rest of the tortillas.
5 Place the chimichangas on the oiled baking sheet, seam-side down. Lightly brush the remaining oil over the top.
6 Bake for 15-20 mins, until golden brown and crisp, Remove from the oven and leave to cool slightly before serving with soured cream.
good to know fibre  PER SERVING 530 kcals • fat 24g • saturates 9g •  carbs 54g • sugars 10g • fibre 11g • protein 18g • salt 1.3g

Creamy lentil curry
SERVES 6  PREP 10 mins  COOK 1 hr  EASY  V
200g red lentils
4 tbsp olive oil
1 onion, finely chopped
2 garlic cloves, finely chopped
1 tbsp ginger, finely grated
2 tbsp tomato purée
2 tsp chilli flakes
1 tbsp ground cumin
1 tbsp garam masala
400g chopped tomatoes
300g rice
150ml double cream
15g finely chopped coriander
1 Rinse the lentils thoroughly to remove any excess starch, then soak  in water for around 30 mins. Drain and set aside.
2 Heat the oil in a saucepan over a medium heat. Cook the onion, garlic and ginger for 5 mins, until the onions become translucent. Stir in the tomato purée and spices and cook for another minute, until fragrant.
3 Pour in the chopped tomatoes, stir and season, then cook for 5 mins. Add the soaked lentils and enough water to cover them (around 600ml). Bring to the boil, then reduce the heat to low, cover and simmer for 40-50 mins, until cooked. Stir occasionally to prevent sticking and add more water if needed.
4 While the lentils are simmering, cook the rice following pack instructions.
5 Once the lentils are cooked, season  to taste, then stir in the cream. Serve with the rice, with the coriander scattered over.
PER SERVING 765 kcals • fat 34g • saturates 14g •  carbs 88g • sugars 9g • fibre 8g • protein 22g • salt 0.1g

Three-bean chilli with rice & soured cream
SERVES 4  PREP 10 mins  COOK 50 mins  EASY  V
2 tbsp olive oil
1 onion, finely chopped
2 garlic cloves, finely chopped
1 red pepper, finely chopped
2 tbsp tomato purée
1 tbsp red wine vinegar
1-2 tsp chilli flakes (depending on how hot you like it)
3 tsp cumin
1 tsp light brown soft sugar
1/2 x 15g pack fresh oregano, leaves picked
650g passata
400g can kidney beans, drained and rinsed
400g can black beans, drained and rinsed
400g can pinto beans, drained and rinsed
300g rice
2 spring onions, sliced
2 tbsp finely chopped coriander
150ml soured cream
1 Heat the oil in a large pan and cook the onion, garlic and pepper over a medium-low heat for 10 mins, until softened.
2 Add the tomato purée, vinegar, spices, sugar and oregano, season and cook for  1 min, then tip in the passata and cook for 2-3 mins more. Add all the beans plus 250-300ml water. Stir to combine.
3 Reduce the heat to low and simmer for 15-20 mins, stirring now and then, until heated through. Meanwhile, cook the rice following pack instructions. Once the chilli is cooked, season to taste.
4 Serve the chilli (reserving half for the vegetable & bean chimichanga on the previous page), over the rice, topped with the spring onions and coriander, and the soured cream on the side.
good to know fibre  PER SERVING 565 kcals • fat 14g • saturates 6g • carbs 89g • sugars 8g • fibre 10g • protein 16g • salt 0.3g

Photographs Ella Miller | Food stylist Troy Willis | Stylist Hannah Wilkinson

Meat-free meal plan

Eating a plant-based diet can have benefits for your health and for the environment. So, whether you’re aiming for one meat-free meal a day or eating a completely vegetarian diet, our meat-free meal plan has you covered. We’ve included a variety of plant-based foods, plus eggs and dairy for their important contribution of nutrients like vitamins B12 and D, and minerals like calcium and iodine. If any family members need convincing, our spinach & feta cannelloni will be sure to win them over. Our comforting filo-topped pot pie meanwhile packs in the green veg in a deliciously creamy sauce. We know cooking for a family can be tricky, so we’ve included favourites like veggie fajitas, as well as new recipes like our squash & halloumi flatbreads with sweet chilli beetroot jam.

Veg, fruit & fresh herbs
600g baby aubergines 3 white onions 5 red onions 1 small cooked beetroot 2 leeks
300g kale or cabbage 100g baby spinach leaves 1 lemon 1 lime 1 butternut squash 1 large carrot 200g mushrooms 1 avocado, or 1 small tub guacamole
5 peppers 3 courgettes 1 garlic bulb Bunch of coriander Bunch of parsley
Fridge
200g pack low-fat feta cheese Vegetarian parmesan alternative 3 tbsp low-fat crème fraîche 3 tbsp fresh pesto
250g filo pastry sheets
425g halloumi 150-200g yogurt 350g pack vegan mince
2 tbsp soured cream 4 fresh lasagne sheets
Freezer
1kg frozen spinach
200g frozen peas
Storecupboard
1 tbsp capers Handful of olives 3 × 400g cans chopped tomatoes 400ml can coconut milk 400g can chickpeas 400g can butter beans 400g can black beans 3 tbsp brown sugar 1 tbsp white wine vinegar 300g self-raising flour 2 tbsp tomato ketchup 1 tbsp vegetable stock concentrate 400g spaghetti 4 large or 8-12 small flour tortillas
85g cashew nuts 200ml vegetable stock
200g brown basmati rice Rice or chapatis Olive oil
1 tsp nutmeg
1 tsp dried mixed herbs
1 tsp garam masala
1 tsp turmeric
1 tsp ground coriander
2 tsp smoked paprika
1 tsp red chilli flakes
1 tsp chilli powder
1 tsp cumin seeds
1 tsp ground cumin
1 tsp nigella seeds

meat-free

Roasted aubergine & tomato curry
Slightly sweet, with added richness from the coconut milk, this simple vegan curry is a winner.
SERVES 4  PREP 15 mins  COOK 45 mins  EASY  V
600g baby aubergines, sliced into rounds
3 tbsp olive oil
2 onions, finely sliced
2 garlic cloves, crushed
1 tsp garam masala
1 tsp turmeric
1 tsp ground coriander
400ml can chopped tomatoes
400ml can coconut milk
pinch of sugar (optional)
½ small pack coriander, roughly chopped
rice or chapatis, to serve
1 Heat the oven to 200C/180C fan/gas 6. Toss the aubergine with 2 tbsp olive oil in a roasting tin, season well and spread out. Roast for 20 mins or until dark golden and soft.
2 Heat the remaining oil in a pan or flameproof casserole dish and cook the onions over a medium heat for 5-6 mins, until softening. Stir in the garlic and spices for a few minutes until really fragrant.
3 Tip in the tomatoes, coconut milk and roasted aubergines, cover and bring to a gentle simmer. Cook for 20-25 mins, removing the lid for the final 5 mins to thicken the sauce. Season to taste, and add a pinch of sugar if it needs it. Stir through most of the coriander. Serve over rice or with chapatis, scattered with the remaining coriander.
good to know vegan  PER SERVING 331 kcals • fat 26g • saturates 16g •  carbs 15g • sugars 12g • fibre 7g • protein 5g • salt 0g

Herby rice with roasted veg, chickpeas & halloumi
SERVES 4  PREP 15 mins   COOK 35 mins  EASY  V
2 red onions, cut into chunky wedges
3 peppers, sliced (we used green, red and yellow)
3 courgettes, cut into batons
5 tbsp olive oil
200g brown basmati rice
small pack flat-leaf parsley
85g cashew nuts
1 garlic clove, crushed
400g can chickpeas, drained and rinsed
200g halloumi, cubed
1 Heat the oven to 200C/180C fan/gas 6. Put the red onions, peppers and courgettes in a large roasting tin, toss in 2 tbsp oil and season. Roast in the oven for 25 mins, until the veg is tender and beginning to turn golden.
2 Meanwhile, cook the rice following pack instructions. Whizz together the parsley, cashew nuts, remaining oil, garlic and seasoning to make a pesto. Stir the chickpeas and halloumi into the roasted veg and cook for 10 mins more. Stir the parsley pesto through the rice, spoon over the veg and serve.
good to know gluten free PER SERVING 782 kcals • fat 40g • saturates 13g • carbs 70g • sugars 17g • fibre 1g • protein 29g •  salt 1.9g

Mushroom bolognese
SERVES 4  PREP 15 mins  COOK 25 mins  EASY  V
2 tbsp olive oil
1 large carrot, peeled and diced
1 onion, chopped
200g mushrooms, thickly sliced
400g can chopped tomato
1 tsp dried mixed herbs
2 tbsp tomato ketchup
1 tbsp vegetable stock concentrate
350g pack vegan mince
400g spaghetti
vegetarian parmesan alternative,  to serve (optional)
1 Heat the oil in a large frying pan and cook the onion and carrots, stirring frequently, for about 10 mins, until soft. Add the mushrooms and stir-fry for a few minutes more.
2 Add the tomatoes plus half a can of water, the herbs, ketchup and stock, then stir well. Add the vegan mince, season, then cover and simmer for  12 mins, until the vegetables are cooked and the sauce is reduced.
3 Meanwhile, bring a large pan of salted water to the boil. Add the spaghetti and cook following pack instructions until just tender.
4 Drain the spaghetti and divide between four bowls. Spoon the sauce on top, then generously grate over the cheese, if using.
PER SERVING 582 kcals • fat 14g • saturates 4g •  carbs 87g • sugars 11g • fibre 10g • protein 33g • salt 1.9g

Squash & halloumi flatbreads with sweet chilli beetroot jam
If you can’t find butternut squash, sweet potato works just as well. The secret ingredient in the  flatbreads is yogurt, which keeps them super-soft.
SERVES 4  PREP 20 mins  COOK 45 mins  EASY  V
1 butternut squash
2 tbsp olive oil
1 tsp smoked paprika
1 small cooked beetroot (about 125g)
3 tbsp brown sugar
1 tbsp white wine vinegar
1 tsp red chilli flakes
1 tsp cumin seeds
300g self-raising flour, plus extra for dusting
150-200g yogurt
225g halloumi, cut into 8 slices
100g baby spinach leaves
1 Heat the oven to 180C/160C fan/ gas 4. Prepare the squash by halving it, scooping out the seeds and cutting into 1cm-thick slices. Put in a large bowl with the olive oil, smoked paprika and a good pinch of salt. Toss well to coat, then lay on a baking tray and bake for 30-40 mins, until soft and golden.
2 For the chilli jam, grate the beetroot and put in a saucepan with the sugar, vinegar, chilli flakes and cumin seeds. Season, then cook for a few minutes over a medium heat until the sugar has dissolved. Remove from the heat and set aside.
3 To make the flatbreads, tip the flour into a bowl and add 150g yogurt, then mix using a table knife until it comes together into a ball (you can add up to 50g more yogurt if the dough looks too dry). Tip the dough out onto a floured surface and knead for 2 mins until smooth. Split into four balls, then roll each into a large flatbread (or make eight mini ones). Dry-fry the flatbreads in a frying pan over a medium heat for a couple of minutes on each side.
4 Fry the halloumi for a couple of minutes on each side. Layer the spinach, squash and halloumi on the flatbreads, then drizzle with the beetroot chilli jam to serve.
good to know fibre  PER SERVING 673 kcals • fat 22g • saturates 11g • carbs 89g • sugars 27g • fibre 8g • protein 26g • salt 2.5g

Creamy greens pot pie
serves 4  PREP 10 mins   COOK 45 mins  EASY  V
2 tbsp rapeseed oil
2 leeks, halved and finely chopped
300g kale or cabbage, shredded
400g can butter beans, drained and rinsed
200g frozen peas
200ml vegetable stock
3 tbsp low-fat crème fraîche
3 tbsp pesto (check the label to ensure it’s vegetarian if needed)
1 lemon, zested and juiced
250g filo pastry sheets
1 tsp nigella seeds (optional)
1 Heat 1 tbsp of the oil in a shallow flameproof casserole dish or ovenproof pan (ours was 23 cm) over a medium heat. Cook the leeks for 5 mins, stirring, until starting to soften.  Add the kale or cabbage and cook  for another 5 mins, until wilted.
2 Heat the oven to 200C/180C/gas 6. Stir in the butter beans, peas, stock, crème fraîche, pesto and lemon juice and zest. Season well, then simmer for 3 mins. Scrunch up the filo sheets and put them on top of the pie filling. Brush over the remaining oil and sprinkle with nigella seeds, if using. Bake for 25-30 mins until golden brown.
good to know healthy • fibre   PER SERVING 454 kcals • fat 15g • saturates 3g •  carbs 55g • sugars 9g • fibre 14g • protein 18g • salt 1g

Spinach & feta cannelloni
SERVES 4  PREP 20 mins  COOK 15 mins  EASY  V
4 fresh lasagne sheets
1kg frozen spinach, defrosted
200g pack low-fat feta
generous grating of nutmeg
large handful olives, pitted and chopped
1 tbsp capers, rinsed
400g can chopped tomatoes
25g vegetarian parmesan alternative, grated
1 Heat the oven to 200C/fan 180C/ gas 6. Put the lasagne sheets in a large bowl and cover with boiling water. Soak for a few minutes until soft and pliable. Meanwhile, squeeze as much water as possible from the spinach, then mix with the feta, nutmeg and some seasoning. Drain the lasagne sheets, then cut each one in half. Spoon 4 tbsp of the filling along the centre of each half, then roll up to enclose. Place in a lightly oiled baking dish.
2 Mix the olives, capers and tomatoes together in a bowl, season, then spoon over the cannelloni. Sprinkle with the parmesan alternative, cover with foil, then bake for 20 mins.
PER SERVING 274 kcals • fat 12g • saturates 5g •  carbs 22g • sugars 7g • fibre 8g • protein 22g • salt 3.5g

Vegetarian fajitas
SERVES 4  PREP 5 mins   COOK 10 mins  EASY  V
1 red and 1 yellow pepper, cut into strips
1 tbsp olive oil
1 red onion, cut into thin wedges
1 garlic clove, crushed
1/2 tsp chilli powder
1/2 tsp smoked paprika
1/2 tsp  ground cumin
1 lime, juiced
400g can black beans, drained
small bunch coriander, finely chopped
4 large or 8-12 small flour tortillas
1 avocado, sliced, or 1 small tub guacamole
2 tbsp soured cream
1 Take a couple of strips from each colour of pepper and finely chop them, then set aside. Heat the oil in a frying pan and fry the remaining pepper and the onion until soft and starting to brown at the edges. Cool slightly, then mix in the chopped raw peppers. Add the garlic and cook for 1 min, then add the spices and stir. Cook for a couple of mins more until the spices become aromatic, then add half the lime juice and season. Transfer to a dish, leaving any juices behind, and keep warm.
2 Tip the black beans into the same pan, then add the remaining lime juice and season well. Warm the beans through, then stir in the coriander.
3 Warm the tortillas in a microwave or in a low oven, then cover with a clean tea towel so they don’t dry out. Serve the tortillas with the fajita mix, beans, avocado and soured cream for everyone to help themselves.
PER SERVING 463 kcals • fat 19g • saturates 6g •  carbs 55g • sugars 8g • fibre 11g • protein 12g • salt 1.6g

Silvana Franco’s Easy air-fryer meal plan

Whether you’ve just bought an air-fryer or it’s already your favourite kitchen gadget, you’ll find something new and exciting in this meal plan from food writer Silvana Franco. From baked spinach & feta filo parcels to grilled pork & potato kofte, these recipes show how versatile your air-fryer can be. Preparing meals that will satisfy everyone in the family can be tricky. We’ve made dinnertime a breeze with our chicken fajitas – they taste great and contribute important nutrients like iron, folate and vitamin C. Our sweet potato hash meanwhile is easy to make and packed with veg, while our smash burgers with cheese & bacon are sure to be a hit. And if time is short, you only need 10 minutes to get our cheese & ham hock gnocchi bake or sticky chicken with crispy potatoes prepped and ready to cook.

Veg, fruit & fresh Herbs
2 sweet potatoes
5 peppers
3 red onions
1 white onion
Bunch of spring onions
Bulb of garlic
1 green chilli
Bunch of dill
Bunch of mint
Bunch of parsley
Bunch of oregano
3 large red potatoes
1 lemon
1 lime
Half a cucumber
Punnet of tomatoes
2 x beef tomatoes
2 x bags of mixed salad
2 Little Gem lettuces
1 large avocado
Fridge
500g pork mince
4 whole chicken thighs
Knob of butter
100g feta
4 filo pastry sheets
100g soft cheese
75ml whole milk
500g pack fresh gnocchi
100g shredded ham hock
60g grated mature Cheddar or mozzarella
2 chicken breast fillets
4 tbsp soured cream
8 rashers streaky smoked bacon
500g beef mince (15% fat)
8 cheese slices
200g tub whipped feta, tzatziki or hummus
Freezer
500g frozen chopped spinach
Storecupboard
3 eggs
150g bulgur wheat or couscous
2 tsp clear honey
1 tsp soy sauce
1 tsp sesame or nigella seeds
1 tsp wholegrain mustard
4 wholemeal tortilla wraps
4 seeded brioche burger buns Sliced pickled gherkins
Crispy onions
Mustard
Ketchup
Burger sauce
Olive oil
1 tsp smoked paprika
1 tsp cumin seeds
2 tsp smoked paprika
1 tsp crushed chilli flakes
1 tsp smoked paprika
1/2 tsp ground mixed herbs
1 tbsp fajita or piri piri seasoning
1 tsp dried oregano

Air-fryer smash burgers with cheese & bacon
SERVES 4  PREP 10 mins  COOK 20 mins  EASY
8 rashers of streaky smoked bacon
500g beef mince (15% fat)
8 cheese slices
4 seeded brioche buns
mixed salad or lettuce leaves
2 tomatoes, sliced
pickled gherkins, sliced
crispy onions
mustard, ketchup and/or burger sauce
1 Heat the air-fryer to 200C. Cook the bacon for 8-9 mins, turning once, until crisp and browned, then transfer to kitchen paper.
2 Season the mince, then gently shape into four even balls. Place a ball on a sheet of baking parchment, then flatten it into a 1cm-thick patty using  a flat meat mallet or a potato masher– the patties need to be wider than the bun you’re serving them on as they will shrink a little during cooking. Repeat to make four burgers.
3 Air-fry the burgers for 8-10 mins, turning once, until browned and completely cooked through. Lay a  slice of cheese on each burger then  top with the crispy bacon. Return to the air-fryer for 1 min until the cheese has melted.
4 Split open the buns and arrange the lettuce and tomatoes on the bases. Top with the smash burgers and garnish with sliced gherkins, a sprinkle of crispy onions and your choice of sauce.
PER SERVING 718 kcals • fat 40g • saturates 17g • carbs 44g • sugars 13g • fibre 3g • protein 44g • salt 3.4g

Easy air-fryer cheese & ham hock gnocchi
This creamy bake is a one-pot wonder. It uses just a few storecupboard ingredients, and you can have it on the table in under 25 minutes.
SERVES 2  PREP 10 mins  COOK 15 mins  EASY
100g soft cheese
1 tsp wholegrain mustard
75ml whole milk
500g pack of fresh gnocchi
100g ham hock, shredded
60g spring onions, thinly sliced
60g mature cheddar or mozzarella, grated
mixed salad, to serve
1 Heat the air-fryer to 170C. Beat together the soft cheese and mustard, then gradually add the milk until smooth. Season, then stir in the gnocchi, ham hock, spring onions and most of the cheese.
2 Transfer to a baking dish. Scatter over the remaining cheese and grind over some black pepper. Air-fry for 5 mins, until golden, then cover with foil and cook for a further 5-6 mins until bubbling. Serve with salad.
PER SERVING 742 kcals • fat 27g • saturates 16g •  carbs 91g • sugars 7g • fibre 8g • protein 29g • salt 2.8g

Air-fryer spinach & feta filo parcels
These filo parcels make a great light dinner with a mixed salad, or simply enjoy them on their own as a snack.
SERVES 4  PREP 20 mins  COOK 25 mins  EASY  V
knob of butter
1 large onion, finely chopped
2 garlic cloves, finely chopped
500g frozen spinach, defrosted  and chopped
1 egg, beaten
100g feta, finely crumbled
1 tbsp dill or parsley, chopped
4 filo pastry sheets
olive oil spray
1 tsp sesame seeds or nigella seeds
1 Heat the butter in a large frying  pan and cook the onion and garlic for 5-10 mins until softened and golden. Transfer to a large bowl.
2 Squeeze the excess water out of the spinach then add to the bowl along with the beaten egg and mix well. Season then stir in the feta and herbs.
3 Spray a sheet of filo with oil, then layer a second sheet on top. Cut in half lengthways to make two 15cm-wide strips. Place a quarter of the filling at the top of each strip and fold over diagonally to make a triangle, then continue to fold over down the length of the pastry. Repeat with the rest of the filling and pastry to make four parcels. Spritz the parcels with oil then scatter with seeds.
4 Heat the air-fryer to 180C and bake the parcels for 12-14 mins, until crisp and golden.
PER SERVING 211 kcals • fat 10g • saturates 5g •  carbs 16g • sugars 5g • fibre 6g • protein 12g • salt 0.9g

air-fryer

Air-fryer pork & potato kofte with salad
SERVES 4  PREP 25 mins  COOK 18 mins  EASY
500g pork mince
1 large red potato, about 250g, scrubbed and coarsely grated
1 red onion, coarsely grated
2 large garlic cloves, finely grated
1 tsp cumin seeds
2 tsp smoked paprika
1 tsp chilli flakes
25g fresh parsley, finely chopped
olive oil spray
For the salad
150g bulgur wheat or couscous
1 tbsp olive oil
1 lemon, cut into six wedges
1/2 cucumber, diced
4 tomatoes, chopped
2 tbsp fresh mint or coriander, leaves picked and roughly chopped
200g tub of whipped feta, tzatziki or hummus, to serve
1 To make the salad, put the bulgur wheat or couscous in a heatproof bowl and pour over 300ml boiling water. Cover with a plate and set aside.
2 Heat the air-fryer to 190C. Put the pork mince in a large bowl and add the grated potato, onion, garlic, cumin seeds, smoked paprika, chilli and parsley. Season, mix well, then divide into eight even balls.
3 Firmly squeeze each meatball into a sausage shape – don’t worry if they aren’t perfectly regular. Put in the air-fryer basket, spray with oil and cook for 15-18 mins, turning halfway through, until browned and completely cooked through.
4 Stir the olive oil and the juice from two of the lemon wedges into the bulgur wheat along with some salt and pepper. Mix in the cucumber, tomatoes and herbs, and divide between serving plates. Top with the kofte and serve with a spoonful of whipped feta, tzatziki or hummus and the remaining lemon wedges on the side.
good to know healthy • low cal • fibre  PER SERVING 434 kcals • fat 17g • saturates 5g •  carbs 37g • sugars 7g • fibre 7g • protein 31g • salt 0.3g

Air-fryer sweet potato hash
SERVES 2  PREP 15 mins  COOK 15 mins   EASY  V
500g sweet potatoes, scrubbed and cut into 2cm cubes
1 red pepper, diced
1 red onion, roughly chopped
1 green chilli, thinly sliced
2 tbsp olive oil
1 tsp smoked paprika
2 eggs
4 spring onions, thinly sliced
1 tbsp fresh dill or coriander, leaves picked
1 Heat the air-fryer to 200C. Toss the sweet potatoes, pepper, onion, green chilli and 1 tbsp of the olive oil together in a large bowl. Season, sprinkle over the paprika and mix until coated. Cook in the air-fryer for 15-20 mins until tender and browned.
2 Meanwhile, heat the remaining 1 tbsp olive oil in a small frying pan and cook the eggs to your liking.
3 Stir the spring onions and herbs into the hash and divide between two shallow bowls. Top each with a fried egg and serve.
good to know low cal  PER SERVING 471 kcals • fat 16g • saturates 3g • carbs 61g • sugars 23g • fibre 12g • protein 14g • salt 0.5g

Air-fryer sticky chicken with crispy potatoes
SERVES 2  PREP 10 mins  COOK 25 mins   EASY
11/2 tbsp olive oil
2 tsp clear honey
1 tsp soy sauce
1 tsp smoked paprika
4 chicken thighs
2 potatoes (about 350g), cut into small cubes
1/2 tsp mixed herbs
mixed salad, to serve
1 Heat the air-fryer to 190C. Mix 1 tbsp of the oil with the honey, soy sauce, paprika and some salt and pepper in a small bowl. Brush the chicken with the mixture, then air-fry for 8 mins.
2 Meanwhile, cook the potatoes in a pan of boiling salted water for 5 mins. Drain well, then toss with the remaining 1/2 tbsp oil, the herbs and some salt and pepper.
3 Tip the potatoes into the air-fryer, ensuring they sit in a single layer. Cook for a further 15 mins or so, turning halfway through, until the potatoes are crisp and the chicken is well browned and completely cooked through. Serve with a mixed salad.
PER SERVING 424 kcals • fat 21g • saturates 5g •  carbs 33g • sugars 8g • fibre 3g • protein 24g • salt 0.8g

Air-fryer chicken fajitas
Want to make fajitas even easier? Make them in the air-fryer!
SERVES 4  PREP 15 mins   COOK 15 mins  EASY
2 chicken breasts
2 red, orange or yellow peppers, sliced
1 large red onion, thickly sliced
1 tbsp olive oil
1 tbsp fajita or piri-piri seasoning
1 tsp dried oregano
4 wholemeal tortilla wraps
2 Little Gem lettuces, shredded
4 tbsp soured cream
1 avocado, chopped
coriander leaves, to serve
1 lime, cut into 6 wedges
1 Heat the air-fryer to 190C. Halve the chicken breasts horizontally then cut into 1cm-wide strips. Place in a large bowl with the peppers and onion, drizzle over the oil and toss well together. Sprinkle over the seasoning and oregano and mix until evenly coated.
2 Transfer to the air-fryer basket and cook for 15 mins, stirring once or twice until tender and cooked through.
3 Warm the tortilla wraps in a dry frying pan or microwave. Serve with the chicken and peppers, lettuce, soured cream, avocado and coriander in bowls for customisable wraps, with lime wedges for squeezing over.
PER SERVING 426 kcals • fat 21g • saturates 5g •  carbs 28g • sugars 10g • fibre 9g • protein 27g •  salt 0.9g

Ed Smith’s
Summer ease
meal plan

Cook and writer  Ed Smith, aka  @rocketandsquash, has taken everyday meals to a new level in this easy, summery plan. Focusing on familiar dishes, like chilli, curry and pasta, he’s added a refreshing, nutritious twist and designed a plan that provides variety through the week. “It’s always good to aim for a little balance over the course of the week – familiar dishes with something new; some cooking, but not too much; meat on occasion, but some fish for the brain and plenty of veg; and of course, ideally a cost balance between the dishes to suit the purse strings. Hopefully, all those things are taken into account in this meal plan.” – Ed Smith

Veg, fruit & fresh herbs
800g courgette 700g aubergine
1kg carrots 2 lemons 5 limes 6 red onions Bulb of garlic 2 cucumbers Punnet of cherry tomatoes 5 Little Gem lettuces 4 mild green chillies 350g green beans 2 green peppers 2 sweet potatoes
Bunch of mint Bunch of parsley Bunch of coriander
Bunch of Thai basil
Fridge
8 sausages 500g bavette steaks 200g feta 150g cooked and peeled prawns 480g trout fillets Tub of Greek yogurt
Storecupboard
400g linguine 150g sourdough or ciabatta 500g cooked puy, beluga or
green lentils
150g jarred roasted red peppers 110g almonds 100g cashew nuts 75g sundried tomatoes in oil
3 tbsp red wine vinegar 240g artichoke hearts in brine 50g jarred pickled guindilla
chilli peppers
660g cooked chickpeas 180g rice vermicelli noodles 2 tbsp fish sauce 4 tbsp caster sugar Crispy fried shallots Sriracha 400ml can coconut milk 220g basmati rice 1 tbsp chipotle paste 1 tbsp tomato purée 240g can cooked red kidney beans 240g can cooked black beans 400g tin cherry tomatoes 1 tsp Dijon mustard 4 flatbreads Black peppercorns Flaky salt Olive oil
3 tsp fennel seeds 1 tsp sweet smoked paprika 1 tsp mild kashmiri chilli powder
2 tsp ground turmeric 4 tsp ground cumin 1 tsp ground coriander 3 green cardamom pods Pinch ground cinnamon 2 tsp hot smoked paprika

Artichoke, chickpea & feta salad
Assemble some healthy ingredients and punchy flavours to make this simple salad. Parsley, tomatoes, cucumber and lettuce bring freshness and crunch.
SERVES 4  PREP 15 mins  No cook   EASY  V
1 cucumber, peeled and cut into  1cm dice
250g cherry tomatoes, halved
75g sundried tomatoes in oil (drained weight), halved and finely chopped, plus 2 tbsp of the oil
1 tbsp red wine vinegar
240g artichoke hearts in brine (drained weight), quartered
50g guindilla chilli peppers (drained weight), roughly chopped
10g parsley leaves, roughly chopped
660g jar cooked chickpeas, drained
1 Little Gem lettuce, roughly chopped
200g feta, cut into 1-2cm cubes
extra virgin olive oil, to drizzle
1 Combine the chopped cucumber and tomatoes in a large mixing bowl, add  a big pinch of salt and set aside for  a couple of minutes.
2 Scrape the sundried tomatoes into the bowl and add 2 tbsp flavoured oil from the jar, plus the vinegar, artichokes, chilli and parsley. Mix well.
3 Add the chickpeas, lettuce and half the feta and mix again. Season to taste. Add more salt, vinegar or a touch more parsley, if you like.
4 Tip onto a serving platter or plates, top with the remaining feta and drizzle over some extra virgin olive oil to serve.
PER SERVING 414 kcals • fat 22g • saturates 8g •  carbs 30g • sugars 15g • fibre 10g • protein 20g • salt 2.2g

summer ease

Spiced trout skewers with green bean & cashew curry
SERVES 4  PREP 20 mins plus chilling  COOK 40 mins  EASY
400g can coconut milk
1 tsp cumin
1/4 tsp Kashmiri chilli powder
1/2 tsp turmeric
4 trout fillets, skinned and cut into  3-4cm chunks
220g basmati rice
2 tbsp vegetable oil
1 red onion, finely sliced
1 tsp cumin
1 tsp ground coriander
1/2 tsp fennel seeds, bashed using a pestle and mortar
3 green cardamom pods, bashed using a pestle and mortar
2 green chillies, sliced
pinch of ground cinnamon
1/2 tsp turmeric
100g cashew nuts
350g green beans, trimmed and halved
1/2 lime, juiced
12 curry leaves, plus 1 tbsp oil for frying (optional)
1 Mix 75ml coconut milk with the cumin, chilli powder and turmeric. Add the fish and gently mix until well coated. Thread onto skewers and chill for at least 30 mins.
2 Cook the rice following pack instructions. Once ready, fluff with a fork and set aside with a clean tea towel over the top.
3 Meanwhile, make the curry. Heat the oil in a medium-large saucepan over a medium heat. Cook the onion with a pinch of salt for 4-5 mins, until translucent. Add the cumin, coriander, fennel, cardamom and chillies, and cook for 1 minute more. Stir in the cinnamon and turmeric.
4 Pour in 200ml water and the remaining coconut milk. Bring to a simmer, then add the cashews and green beans. Cook for  10 mins, until the beans are tender. Take off the heat and stir in the lime juice.
5 Once the beans are simmering, set a griddle or frying pan over a high heat. When very hot, griddle the fish skewers for around 45 seconds per side, until slightly charred and cooked through. If you have curry leaves, fry in 1 tbsp oil until bright and fragrant. Scatter them over the curry and serve with the rice and fish skewers.
PER SERVING 728 kcals • fat 39g • saturates 19g • carbs 53g • sugars 8g • fibre 7g • protein 38g • salt 0.4g

Sausages with quick romesco & lentils
SERVES 4  PREP 15 mins  COOK 20 mins  EASY
2 tbsp olive oil, plus 1 tsp
8 sausages
1/2 red onion, finely diced
1 carrot, peeled and finely diced
2 garlic cloves, finely sliced
2 x 250g pouches cooked puy, beluga or green lentils
2 fresh mint sprigs, leaves picked and finely chopped
4 flat-leaf parsley sprigs, leaves picked and finely chopped
2 Little Gem lettuces, halved lengthways
For the romesco sauce
150g roasted red peppers, plus 2 tbsp of brine
50g almonds
1 tsp caster sugar
1/2 tsp sweet smoked paprika
1 tbsp extra virgin olive oil
2 tsp sherry or red wine vinegar, plus extra for drizzling
1 Put all the ingredients for the romesco sauce in a food processor and pulse into  a purée. Taste and stir in an extra drop  of vinegar or a pinch of salt, if required. Set aside.
2 Drizzle 1 tsp of the oil into a frying pan and fry the sausages over a medium heat for 8-10 mins until cooked through.
3 Meanwhile, in a separate large pan, fry the onion, carrot and a pinch of salt in  1 tbsp oil over a low-medium heat for  4-5 mins, until softened. Add the garlic, lentils and enough water to just cover them. Bring to the boil, then simmer for  5 mins. Take off the heat and stir in the mint, parsley and a generous pinch of salt.
4 Heat the remaining 1 tbsp oil in a frying pan big enough to fit the lettuce in one layer. Fry the lettuce halves cut-side down over a medium heat for around 2 mins until slightly charred. Flip and cook for 30 seconds, then remove from the heat.
5 Divide the lentils between bowls. Top with the sausages and cooked lettuce, then serve with the romesco sauce on the side.
PER SERVING 600 kcals • fat 33g • saturates 8g • carbs 38g • sugars 9g • fibre 13g • protein 30g • salt 2.6g

Courgette, lemon & mint linguine with fennel seed pangrattato
Mint and lemon bring a summery freshness to this dish, and the scented pangrattato makes a lively, crunchy alternative to parmesan.
SERVES 4  PREP 20 mins   COOK 40 mins  EASY  V
5 tbsp extra virgin olive oil, plus extra for drizzling
800g courgettes, cut into 2-3mm slices
3 garlic cloves, 2 finely sliced, 1 finely chopped
3 mint sprigs, leaves picked and finely shredded
1 lemon, juiced and zested
2 tsp fennel seeds, lightly bashed using a pestle and mortar
150g ciabatta or sourdough, blitzed to course breadcrumbs
400g linguine
1 Heat 1 tbsp of the oil a large, lidded saucepan over a medium heat. Gently fry the courgettes with a big pinch of salt for 20 mins with the lid slightly ajar, stirring occasionally. Remove the lid, add the sliced garlic and cook for  5 mins more, until the courgettes have collapsed and are jammy. Stir in the mint, lemon zest and juice, lots of black pepper and 1 tbsp olive oil. Take off the heat and set aside.
2 Meanwhile, heat the remaining  3 tbsp olive oil in a large frying pan over a medium heat. Fry the fennel seeds and breadcrumbs for 5 mins, until golden and crisp. Add the chopped garlic and cook for 1-2 mins more. Season with salt and set aside.
3 Cook the linguine following pack instructions. Reserve a mugful of the cooking water, drain, return the linguine to the pan, then stir the courgettes through, loosening with a little pasta water as necessary. Divide between pasta bowls and sprinkle generously with the pangrattato.
good to know healthy • fibre  PER SERVING 638 kcals • fat 18g • saturates 3g •  carbs 94g • sugars 6g • fibre 9g • protein 21g • salt 0.3g

BBQ bavette steak with carrot & almond salad alongside a charred aubergine & onion platter
Serves 4  PREP 15 mins  COOK 30 mins  EASY
1 tsp Dijon mustard
1 tsp caster sugar
1 lemon, juiced
4 tbsp olive oil
750g carrots, coarsely grated
60g almonds, roughly chopped
small handful coriander or parsley leaves
3 red onions, unpeeled, halved through the root
600g aubergine, cut into 1/2 cm lengths
1 lime, zested and juiced
1 tsp ground cumin
150g Greek yogurt
6 mint leaves, finely shredded
500g bavette steak
4 flatbreads, to serve
1 Light the barbecue. Whisk the mustard, sugar, lemon juice, 3 tbsp of the olive oil and a pinch of salt in a large bowl. Add the carrots, almonds and coriander or parsley, then toss to combine. Set aside.
2 Cook the onions on the barbecue for about 10 mins, cut-side down, until blackened. Remove to a plate and, when cool enough to handle, peel away the skin and separate the onions into petals. Transfer to a bowl and season with salt and the remaining 1 tbsp olive oil.
3 While the onions are cooking (if  there’s space), cook the aubergine for 10-15 mins, until lightly charred and tender. Transfer to the same bowl as the onions and toss to combine.
4 Mix the lime zest, half the juice, the cumin, yogurt and a pinch of salt. Spread this over a platter and arrange the aubergine and onion on top. Scatter over a pinch of salt and the chopped mint, then drizzle over the remaining lime juice.
5 Cook the bavette over white coals for  4-5 mins, turning every minute or so, until charred and cooked to medium (the cooking time depends on the heat and the thickness of the steak). Remove to a plate and leave to rest for 3-4 mins. Warm the flatbreads on the barbecue while the steak rests. Slice and season the steak, then serve alongside the veg and salad.
PER SERVING 830 kcals • fat 38g • saturates 11g • carbs 69g • sugars 28g • fibre 16g • protein 44g • salt 1.3g

Roasted green pepper & red kidney bean chilli
Make this easy veggie chilli to serve with baked sweet potato and cooling yogurt for  a substantial lunch or lighter dinner.
SERVES 4  PREP 25 mins  COOK 35 mins  EASY  V
3 green peppers, halved
11/2 tsp hot smoked paprika
3 garlic cloves, finely sliced
2 tbsp olive oil
2 medium sweet potatoes
1 red onion, finely chopped
10g coriander, leaves picked and roughly chopped, stems finely chopped
2 tsp ground cumin
1 tbsp chipotle paste
1 tbsp tomato purée
400g can red kidney beans, drained
400g can black beans, drained
400g can cherry tomatoes
4-6 tbsp Greek yogurt
1 green chilli, finely sliced
1 Heat the oven to 240C/220C fan/gas 9. Arrange the green peppers on a roasting tray cut-side up. Season with salt and  1/2 tsp of the paprika, then scatter a few of the garlic slices into each pepper with a drizzle of the olive oil. Put the sweet potatoes on the same tray, then roast for 30-35 mins until the peppers are slightly charred, but still soft, and the potatoes are tender. (Depending on their size, the potatoes may need 5-10 mins longer.)
2 Meanwhile, heat the remaining olive oil in a large saucepan over a medium heat and cook the onions with a pinch of salt for 4-5 mins. Add the remaining garlic and paprika, the chopped coriander stems, cumin, chipotle paste and tomato purée, and cook for 1-2 mins more, until fragrant. Add the kidney beans, black beans, cherry tomatoes and a canful of water, then simmer for 20-25 mins until the mixture has thickened and is glossy. Season with salt. You can also add more chipotle paste and cumin to taste, if needed.
3 Serve the sweet potatoes and peppers with the chilli, yogurt, coriander leaves and sliced green chilli.
good to know low fat • low cal • fibre  PER SERVING 423 kcals • fat 12g • saturates 4g • carbs 54g • sugars 24g • fibre 17g • protein 16g • salt 0.3g

Fragrant prawn rice noodle salad
Combine a vibrant mix of fresh veg and prawns to make this noodle salad, taking inspiration from Vietnamese bún cha.
SERVES 4  PREP 15 mins  No COOK   EASY
180g rice noodles
3 limes
2 tbsp fish sauce
1 tbsp caster sugar
1 garlic clove, crushed
150g cooked and peeled prawns   (frozen and defrosted is fine)
20g Thai basil leaves
1 Little Gem lettuce, shredded
200g carrots, cut into matchsticks or coarsely grated
1 cucumber, cut into matchsticks or peeled into ribbons
fresh mint or coriander leaves (optional)
4 tbsp crisp fried shallots
sriracha, to serve
1 Cover the noodles with boiling water, leave for 3 mins, then drain. Divide the noodles between four bowls.
2 Juice two and a half limes. Cut the remaining half into four and place one in each noodle bowl.
3 Stir together the lime juice, fish sauce, sugar and garlic in a small bowl, until the sugar has dissolved. Put the prawns in a shallow bowl. Pick and roughly chop one quarter of the basil and scatter over the prawns. Add  2 tbsp of the sauce to the prawns. Leave to marinate while you prepare the remaining ingredients.
4 Divide the lettuce, carrots and cucumber between the noodle bowls in separate piles. Add a handful of the remaining Thai basil to each bowl, along with a few leaves of mint or coriander, if you like, plus a little mound of the crisp shallots.
5 Add 3 tbsp water to the remaining sauce and mix it through the prawns before dividing between the noodle bowls. Finish each bowl with a squeeze of lime and a drizzle of sriracha.
good to know low fat • low cal • calcium • fibre   PER SERVING 309 kcals • fat 5g • saturates 2g •  carbs 50g • sugars 12g • fibre 6g • protein 12g • salt 2.7g

Photographs KATE WHITAKER | Food stylist Troy Willis | Stylist SARAH BIRKS

Feel-good
meal plan

Our feel-good meal plan is packed with recipes that optimise a range of nutrient-rich foods to help you feel your best. Avocado – low in sugar yet rich in a type of fat that is good for the heart – stars in our cod with cucumber, avocado and mango salsa, as well as in a creamy yogurt dressing for our BBQ chicken drummers with green goddess salad. Eating natural live yogurt regularly may result in better digestion and a stronger immune system – that’s why you’ll also find it in our spiced lamb with bulgur. Sesame seeds are nutrient-rich, and feature in our roasted broccoli and sesame rice salad, as well as our lemon roasted vegetables. Pomegranate seeds are loaded with health benefits too, and you’ll find them in our chana masala with pomegranate raita. Our sesame salmon with purple sprouting broccoli meanwhile will help you hit the recommended one portion of oily fish a week.

Veg, fruit & Fresh Herbs
1 large head of broccoli
6 onions (2 red and 4 white)
8 spring onions
1 bulb of garlic
1 pack of mixed chillies (4 red and
1 green)
3 small avocados
420g cherry tomatoes
1 romaine lettuce
Pack of watercress
1 cucumber
1 red pepper
1 aubergine
2 sweet potatoes
250g purple sprouting broccoli
1 small mango
2 limes
3 lemons
1 pomegranate
2 jacket potatoes
Large piece of ginger
Bunch of coriander
Bunch of parsley
Fridge
2 skinless cod fillets
4 large skinless chicken drumsticks 200g lamb mince
2 boneless, skinless salmon fillets 450g bio yogurt
Storecupboard
2 x 250g pouches microwavable
brown rice
100g bulgur wheat
2 × 400g cans chickpeas
2 tbsp sesame seeds
3 tbsp tahini
1 pitted medjool date
Olive oil
Sesame oil
3 tbsp low-sodium soy sauce
2 tbsp rice wine vinegar
1 tbsp honey
2 tsp tomato purée
1/4 tsp smoked paprika
1/2 tsp dried tarragon
1/4 tsp English mustard
21/2 tsp cumin seeds
3 tsp ground coriander
1/2 tsp mustard seeds
1/2 tsp garam masala
1/2 tsp turmeric
2 tsp vegetable bouillon powder
2 tsp balsamic vinegar

Lemon roasted vegetables with yogurt & tahini dressing
SERVES 2  PREP 10 mins  COOK 20 mins  EASY  V
1 red pepper, chopped
1 aubergine, diced
1 red onion, halved and thinly sliced
1 lemon, ¼ finely chopped (skin and all), the rest juiced
1 tbsp rapeseed oil, plus extra to drizzle (optional)
400g can chickpeas, drained
1 garlic clove
2 tbsp tahini
3 tbsp natural bio yogurt
seeds from 1/2 a pomegranate
1/3 small pack parsley or coriander, chopped
1 Heat the oven to 240C/220C fan/gas 7. Put the vegetables and chopped lemon in a large flameproof roasting tray, season and toss with 1 tbsp oil. Put the tray on the hob over a high heat and fry, stirring, for 5 mins, until starting to char. Stir in two handfuls of the chickpeas, and roast in the oven for  15 mins.
2 Put the rest of the chickpeas in a bowl with the garlic, tahini, yogurt, lemon juice and 3 tbsp water, season and blitz with a stick blender until really smooth.
3 Spoon the yogurt tahini onto two plates and top with the roasted veg, pomegranate seeds and parsley or coriander. Season with black pepper and serve with an extra drizzle of rapeseed oil, if you like.
good to know low fat • low cal • gluten free PER SERVING 513 kcals • fat 24g • saturates 4g •  carbs 42g • sugars 22g • fibre 21g • protein 20g • salt 0.2g

Cod with cucumber, avocado & mango salsa salad
SERVES 2  PREP 5 mins  COOK 8 mins  EASY
2 x skinless cod fillets
1 lime, zested and juiced
1 small mango, peeled and chopped  (or you can use 2 peaches, chopped)
1 small avocado, sliced
1/4 cucumber, chopped
160g cherry tomatoes, quartered
1 red chilli, deseeded and chopped
2 spring onions, sliced
handful chopped coriander
1 Heat the oven to 200C/180C fan/ gas 6. Put the cod in a shallow ovenproof dish and pour over half the lime juice, with a little of the zest, then season. Bake for 8 mins, or until the fish flakes easily but is still moist.
2 Meanwhile, put the rest of the ingredients, plus the remaining lime juice and zest, in a bowl and mix well. Spoon onto plates and top with the cod, spooning over any juices in the dish.
good to know healthy • low fat • low cal • gluten free PER SERVING 272 kcals • fat 12g • saturates 2g • carbs 15g • sugars 14g • fibre 5g • protein 25g • salt 0.3g

Avocado, roasted broccoli & sesame rice salad
SERVES 2  PREP 15 mins  COOK 20 mins  EASY  V
1 large head broccoli, cut into florets
1 large red onion, cut into wedges
2 tbsp sesame oil
2 tbsp soy sauce
2 tbsp rice wine vinegar
½ tbsp honey
250g pouch microwavable brown rice, cooked following pack instructions and cooled a little
1 small avocado, sliced
½ small bunch coriander, roughly chopped
1 tbsp sesame seeds, toasted
1 red chilli, finely sliced
1 Heat the oven to 220C/200C fan/ gas 7. Tip the broccoli onto a baking tray along with the red onion and 1 tbsp of the sesame oil. Roast for 20 mins or until the broccoli is tender. Leave to cool a little.
2 Whisk the remaining sesame oil with the soy, rice wine vinegar and honey in a small bowl. Toss the broccoli, rice, onion and dressing together in a large bowl, season, then gently mix in the avocado and coriander. Divide between bowls and top with the sesame seeds and chilli.
PER SERVING 760 kcals • fat 44g • saturates 8g •  carbs 57g • sugars 21g • fibre 23g • protein 22g • salt 2.5g

Spiced lamb with bulgur & tahini dressing
SERVES 2  PREP 15 mins  COOK 25 mins  EASY
21/2 tbsp olive oil
2 onions, halved and thinly sliced
3 garlic cloves, crushed
1 red chilli, deseeded and finely chopped
100g bulgur wheat
1 tbsp tahini paste
juice of 1 lemon
2 tbsp Greek-style yogurt
2 tsp cumin seed
2 tsp ground coriander
200g lamb mince
100g cherry tomatoes, quartered
2 spring onions, finely sliced
small bunch flat-leaf parsley, chopped
1 Heat 2 tbsp oil in a non-stick frying pan. Cook the onions for 10 mins, then add 2 cloves of the garlic and the chilli and cook for 5 mins more. Remove from the pan and set side.
2 Cook the bulgur wheat following pack instructions, then drain thoroughly. Mix the tahini, 1 tbsp of the lemon juice, the remaining garlic and the yogurt together, season and thin with 1-2 tbsp of water.
3 In the onion pan, heat the remaining oil. Add the cumin and coriander and fry for a minute. Add the mince and fry for 5 mins, until cooked through. Tip in the onion mix and heat through.
4 Stir the tomatoes, spring onions, parsley, remaining lemon juice and seasoning into the bulgur wheat, then spread it out on a serving dish. Top with the lamb mince and a drizzle of yogurt dressing.
PER SERVING 646 kcals • fat 36g • saturates 10g •  carbs 51g • sugars 10g • fibre 5g • protein 30g • salt 0.3g

BBQ chicken drummers with green goddess salad
SERVES 2  PREP 20 mins   COOK 30 mins  EASY
2 tsp tomato purée
2 tsp balsamic vinegar
¼ tsp smoked paprika
1 pitted medjool date
1 tsp rapeseed oil
1 large garlic clove, chopped
4 large skinless chicken drumsticks
1 romaine lettuce, shredded
2 handfuls watercress
2 chunks cucumber, halved and sliced
2 jacket potatoes, to serve
For the dressing
1 small avocado, halved
2 tbsp bio yogurt
1 tbsp lemon juice
4 spring onions, chopped
½ tsp dried tarragon
¼ tsp English mustard powder
1 Heat the oven to 200C/180C fan/gas 6. Blitz the tomato purée, vinegar, paprika, date, oil, garlic and 2-3 tbsp water until smooth. Slash the drumsticks a few times, toss in the sauce, then roast for  30 mins.
2 To make the dressing, scoop  the avocado into a bowl with the yogurt, lemon juice, spring onions, tarragon and mustard powder,  then blitz with a hand blender  until smooth.
3 Toss the lettuce, watercress and cucumber together and pile onto plates. Serve with the chicken and jacket potatoes, with the dressing on the side.
good to know healthy • low cal • gluten free PER SERVING 367 kcals • fat 17g • saturates 4g • carbs 14g • sugars 13g • fibre 8g • protein 35g •  salt 0.4g

Chana masala with pomegranate raita
SERVES 2  PREP 10 mins  COOK 35 mins  EASY  V
1 tbsp rapeseed oil
2 onions, halved and thinly sliced
1 tbsp chopped ginger
2 large garlic cloves, finely grated or crushed
1 green chilli, halved, deseeded and thinly sliced
½ tsp each cumin seeds, mustard seeds, garam masala and turmeric
1 tsp ground coriander
400g can chickpeas, undrained
4 small tomatoes (about 160g), cut into wedges
2 tsp vegetable bouillon powder
cooked wholegrain rice, to serve (optional)
For the raita
150ml plain bio yogurt
25g pomegranate seeds
2 tbsp finely chopped coriander, plus extra leaves to serve
1 Heat the oil in a large non-stick pan, then cook the onions, ginger, garlic and chilli for 15-20 mins.
2 Add the spices, chickpeas, the liquid from the can, 3/4 can cold water, the tomatoes and the bouillon. Cover and simmer for 10 mins.
3 Meanwhile, mix the ingredients for the raita in a small bowl, reserving a few coriander leaves. Roughly mash some of the curry to thicken it. Spoon into bowls with rice, if you like. Scatter over the reserved coriander and serve with the raita on the side.
good to know healthy • low fat  PER SERVING 351 kcals • fat 13g • saturates 2g •  carbs 38g • sugars 16g • fibre 10g • protein 16g • salt 0.4g

Sesame salmon, purple sprouting broccoli & sweet potato mash
SERVES 2  PREP 10 mins  COOK 15 mins  EASY
1½ tbsp sesame oil
1 tbsp low-salt soy sauce
thumb-sized piece of ginger, grated
1 garlic clove, crushed
1 tsp honey
2 sweet potatoes, scrubbed and cut into wedges
1 lime, cut into wedges
2 boneless, skinless salmon fillets
250g purple sprouting broccoli
1 tbsp sesame seeds
1 red chilli, thinly sliced (deseeded if you don’t like it too hot)
1 Heat the oven to 200C/180 fan/gas 6 and line a baking tray with baking parchment. Mix together 1/2 tbsp sesame oil, the soy, ginger, garlic and honey. Put the sweet potato wedges, skin and all, into a bowl with the lime wedges. Cover with cling film and microwave on high for 12-14 mins, until completely soft.
2 Meanwhile, spread the broccoli and salmon out on the baking tray. Spoon over the marinade and season. Roast in the oven for 10-12 mins, then sprinkle over the sesame seeds.
3 Remove the lime wedges and roughly mash the sweet potato using a fork. Mix in the remaining sesame oil, the chilli and some seasoning. Divide between plates, along with the  salmon and broccoli.
good to know healthy • low cal  PER SERVING 463 kcals • fat 22g • saturates 4g •  carbs 29g • sugars 15g • fibre 10g • protein 32g •  salt 1.1g

30  minutes or less
meal plan

Being short of time doesn’t mean you and your family have to compromise on a balanced, healthy diet. Each of our recipes contributes at least one of your five-a-day and we’ve included complex carbs such as brown rice, pasta and noodles to boost fibre levels. UK guidelines recommend eating one portion of oily fish a week,  so our pan-fried salmon with braised Little Gem lettuce is a valuable inclusion. Stir-fries are  a classic fast food at home, but packet sauces can be high in salt and sugar – our fragrant pork & lemongrass noodles, made using a few storecupboard ingredients, make a great alternative, and can be on the table in just 20 minutes. Many of us enjoy more than just meat-free Mondays and our plan recognises this with two tasty recipes: orecchiette with butter beans, and spring green salad with walnuts & blue cheese.

Veg, fruit & fresh herbs
1 white onion
2 red onions
2 medium carrots
4 Little Gem lettuces
380g baby leaf spring greens
200g swiss chard
1 leek
2 red peppers
2 lemons
2 limes
8 spring onions
Bag of mixed salad
4 red chillies
Thumb-sized piece of ginger
Bulb of garlic
Bunch of parsley
Bunch of dill
Bunch of coriander
Fridge
4 x 130g salmon fillets
4 chicken breasts
8 pork sausages
500g pork mince
100g blue cheese
1 tbsp half-fat crème fraîche
25g parmesan
230g tub fresh salsa
Freezer
200g frozen peas
Storecupboard
200ml vegetable stock
2 tsp Dijon mustard
400g orecchiette
400g can butter beans
2 x 400g cans chopped tomatoes 250g ready-cooked quinoa
35g walnuts
1 tbsp red wine vinegar
2 x 250g pouches microwave
wholegrain rice
300g short pasta
2 nests of vermicelli rice noodles
4 tsp lemongrass paste
6 medium tortillas
1 tsp chilli powder
1 heaped tbsp smoked paprika Pinch of cumin
Olive oil
2 tsp fish sauce
4-5 drops of Tabasco
1 tbsp soy sauce

30 mins or less

Chicken, leek & brown rice stir-fry
SERVES 4  PREP 8 mins  COOK 11 mins  EASY
1 tbsp olive oil
250g chicken breast, thinly sliced
100g chorizo, chopped
1 leek, halved lengthways and finely sliced
1 red pepper, chopped
80g baby leaf spring greens, any tough stalks removed, leaves roughly chopped
1 tbsp soy sauce
1 tbsp red wine vinegar
2 x 250g pouches microwave wholegrain rice
1 Heat the oil in a frying pan over a high heat and fry the chicken for 3 mins. Stir in the chorizo and cook for 2 mins more, until the chicken is cooked through and light golden and the chorizo has released its oils. Scoop the chicken and chorizo into a bowl with a slotted spoon, leaving as much oil in the pan as you can. Set aside.
2 Tip the leek and red pepper into the pan and cook for 2 mins, stirring frequently, until slightly softened. Add the kale and fry for 1 minute more, until the leaves have just started to wilt at the edges.
3 Drizzle in the soy sauce and vinegar and scatter in the rice, breaking up any large chunks with a wooden spoon. Stir the chicken and chorizo back into the pan and toss everything together to combine. Cook for 3 mins, until the rice is heated through, then serve.
good to know healthy • low cal • fibre  PER SERVING 398 kcals • fat 16g • saturates 4g • carbs 33g • sugars 4g • fibre 7g • protein 26g • salt 1.5g

Fragrant pork & lemongrass noodles
Invigorate your midweek with vibrant lemongrass, ginger and lime. If you prefer thicker noodles,  use them instead of the vermicelli.
SERVES 4  PREP 10 mins  COOK 10 mins  EASY
2 nests of vermicelli noodles
3 garlic cloves, crushed
thumb-sized piece of ginger, peeled and grated
4 tsp lemongrass paste
1 lime, zested and juiced, plus extra wedges to serve (optional)
1 red chilli, deseeded and finely sliced
2 tsp olive oil
2 medium carrots, coarsely grated
8 spring onions, finely sliced
500g pork mince
200g swiss chard, finely sliced
2 tsp fish sauce
½ small bunch of coriander, roughly chopped
1 Prepare the vermicelli noodles following pack instructions, then set aside. Meanwhile, mix the garlic, ginger, lemongrass, lime zest and chilli together. Heat the olive oil in a large frying pan over a medium-high heat and fry the mixture for 2 mins, until beginning to soften.
2 Scatter in the carrots and spring onions and fry for 2 mins more, stirring frequently. Add the pork mince and cook for another 3 mins, then mix in the swiss chard and cook for 2 mins more, until the pork is cooked through.
3 Drizzle in the fish sauce and lime juice, then scatter in the coriander. Cook everything for 1 minute, stirring to combine. Tip in the noodles, toss well and serve immediately.
good to know healthy • low cal • gluten free PER SERVING 461 kcals • fat 15g • saturates 5g •  carbs 50g • sugars 4g • fibre 5g • protein 30g • salt 1.2g

Easy chicken fajitas
Need a simple dinner the family will love? Get these fajitas ready and people can assemble their own at the table.
SERVES 4  PREP 15 mins  COOK 10 mins  EASY
2 chicken breasts, finely sliced
1 red onion, finely sliced
1 red pepper, sliced
1 red chilli, finely sliced (optional)
For the marinade
1 tbsp smoked paprika
1 tbsp ground coriander
pinch of ground cumin
2 garlic cloves, crushed
4 tbsp olive oil
1 lime, juiced
Tabasco
To serve
8 tortillas
bag of mixed salad
230g fresh salsa
1 Heat the oven to 200C/180C fan/gas 6 and wrap the tortillas in foil.
2 Mix the ingredients for the marinade together in a bowl and season well. Add the chicken, onion, pepper and chilli, if using, to the marinade and stir to coat.
3 Heat a griddle pan over a high heat.  Tip in the chicken and vegetables and cook for about 5 mins, using tongs to move around, until you get a nice char.  If your griddle pan is small you may need to do this in two batches.
4 To check the chicken is cooked, find  the thickest part and tear in half – if any part is still pink, cook until done.
5 Put the tortillas in the oven to heat  up, then serve with the chicken and veg, salad and salsa.
PER SERVING 494 kcals • fat 20g • saturates 4g •  carbs 50g • sugars 9g • fibre 8g • protein 25g • salt 1.5g

Pan-fried salmon with braised Little Gem
SERVES 4  PREP 2 mins  COOK 12 mins  EASY
2 tsp olive oil
4 Little Gem lettuces, halved lengthways
200ml vegetable stock
4 x 130g salmon fillets
200g frozen peas, defrosted
½ small bunch of dill, chopped
1 tsp Dijon mustard
1 tbsp half-fat crème fraîche
1 Heat 1 tsp oil in a large lidded frying pan over a medium heat. Arrange the lettuce halves in the pan, cut-side down, and fry for 2 mins, until beginning to brown. Pour in the stock, cover with the lid and cook for 6 mins.
2 Meanwhile, season the salmon on both sides of the fillets. Heat the remaining oil in a second pan over a medium heat and fry the salmon, skin-side down, for 3 mins. Carefully flip over and cook for 3 mins more, until cooked through and the flesh easily flakes.
3 Add the peas and dill to the pan with the lettuce and cook for 2 mins, covered, until the lettuce is tender but still retains its structure. Arrange the salmon fillets and lettuce halves on serving plates.
4 Stir the mustard and crème fraîche into the lettuce pan and cook over a low heat to warm through. Pour the sauce and peas over the lettuce and salmon to serve.
good to know healthy  PER SERVING 410 kcals • fat 23g • saturates 5g •  carbs 9g • sugars 6g • fibre 6g • protein 38g • salt 1g

If you’re cooking for vegetarians too, substitute the salmon fillets for tofu steaks as necessary and cook them in a separate pan. Then simply serve the braised lettuce and peas with both mains.

This salmon recipe also appears in our Show Off meal plan on page 48.

Orecchiette with butter beans, parsley, chilli & lemon
Make this simple pasta dish using whatever you’ve got to hand, including different pasta shapes, beans or chopped tomatoes.
SERVES 4  PREP 5 mins   COOK 10 mins  EASY  V
400g orecchiette
1 tbsp olive oil
2 red chillies, deseeded and finely chopped
2 garlic cloves, crushed
400g can butter beans, drained and rinsed
400g can cherry tomatoes
1 lemon, zested and juiced
½ large bunch of parsley, finely chopped
25g vegetarian parmesan alternative, grated (optional)
1 Cook the orecchiette following pack instructions until al dente. Drain, reserving a mugful of the cooking water.
2 Meanwhile, heat the olive oil in a large frying pan over a medium heat. Fry the chillies and garlic for 2 mins, then add the butter beans, tomatoes, lemon zest and juice. Cook for 5 mins more, then scatter in the parsley and cook for another  2 mins. The tomatoes should be reduced slightly and the beans warmed through.
3 Tip the orecchiette into the frying pan with the butter bean mixture. Pour in a little of the reserved pasta cooking water to get the consistency of sauce you want. Spoon into bowls and sprinkle with the cheese to serve, if you like.
good to know healthy • low fat • low cal • fibre  PER SERVING 422 kcals • fat 5g • saturates 1g •  carbs 73g • sugars 6g • fibre 8g • protein 16g •  salt 0.1g

Creamy sausage & harissa pasta
SERVES 1  PREP 10 mins  COOK 20 mins  EASY
2 tsp olive oil
1 small red onion, chopped
2 sausages
1 garlic clove, crushed
8 cherry tomatoes, halved
2 tsp harissa paste
75g mascarpone or soft cheese
100g rigatoni or penne
small handful of parsley, chopped
1 Heat the oil in a large frying pan over a medium heat and cook the onion for about 8 mins until softened. Push to one side of the pan.
2 Squeeze the sausagemeat out of the skins into the centre of the pan. Cook for 5-8 mins until browned, breaking up into smaller chunks as it cooks. Meanwhile, cook the pasta following pack instructions.
3 Add the garlic and tomatoes and let the tomatoes soften for a few mins, stirring occasionally. Stir in the harissa paste and mascarpone and season.
4 Drain the pasta, saving a mugful of the cooking water. Tip the pasta into the sauce and stir in the parsley. Add  a splash of the pasta water to loosen the sauce – it should be silky and coat the pasta without pooling in the bottom of the pan. Grind over some black pepper to serve.
good to know fibre  PER SERVING 1027 kcals • fat 58g • saturates 30g •  carbs 92g • sugars 14g • fibre 10g • protein 29g • salt 1.6g

Spring green salad with parsley & blue cheese
When spring greens are out of season, kale or chard will also work well.  Chopped walnuts provide delicious flavour and texture, if you have some.
SERVES 4  PREP 20 mins  NO COOK  EASY  V
300g baby leaf spring greens, tough stalks removed, leaves finely sliced
½ large bunch of parsley, chopped
250g ready-cooked quinoa
1 small red onion, finely sliced
100g blue cheese, crumbled (ensure it’s vegetarian if appropriate)
1 lemon, zested and juiced
1 tsp Dijon mustard
1 tbsp rapeseed oil
35g walnuts, roughly chopped (optional)
1 Put the spring greens in a large heatproof bowl and cover with boiling water from the kettle, then leave to stand for 2 mins to soften slightly. Drain well, then tip onto a plate lined with kitchen paper. Spread the greens out in a single layer so the paper can absorb as much of the excess water as possible. Leave to cool for 2 mins.
2 Meanwhile, toss the parsley, quinoa and red onions together. Mix in the spring greens, then scatter over the cheese and toss gently with your hands to combine.
3 Whisk the lemon zest and juice, the mustard and the rapeseed oil together in a jug to make a dressing. Pour this over the spring green salad and toss gently to combine. Tip the salad onto a large serving platter or spoon into individual bowls and scatter over the walnuts, if using. Serve immediately.
good to know low cal • fibre • gluten free PER SERVING 286 kcals • fat 14g • saturates 6g •  carbs 24g • sugars 4g • fibre 7g • protein 12g • salt 0.7g

No-cook
meal plan

Whether you’re short on time or just don’t feel like cooking,  you can still enjoy healthy, nutritious meals with our no-cook meal plan. A few savvy buys and storecupboard  staples will help deliver delicious, balanced meals, like our lentil and tuna salad, or our no-cook veggie fajitas. Our ham, cheese and pear salad combines juicy pears with salty, savoury ham while also being rich in folate, vitamin C and calcium. UK guidelines recommend we eat at least one portion of oily fish a week, and our peppered mackerel and pink pickled onion salad is a valuable source of heart-healthy omega-3 fats. Plus, we’ve made the most of weekend leftovers and shown you how to optimise shop-bought rotisserie chicken with our sweet and salty chicken, mango and noodle salad, our mango chutney and chicken sliders and our bang bang chicken cups.

Veg, fruit & fresh herbs
5 Little Gem lettuces
4 spring onions
2 cucumbers
1 carrot
4 limes
1 lemon
2 avocados
Bag of salad leaves
80g baby spinach
60g rocket
2 pears
100g bag watercress
250g pack ready-cooked beetroot
2 red onions
2 mangoes
2 red chillies
Punnet of cherry tomatoes
Bulb of garlic
Bunch of parsley
Bunch of chives
Bunch of coriander
Bunch of mint
Fridge
50g ricotta
100ml soured cream
4 thin slices of ham
240g peppered smoked mackerel
Large rotisserie chicken
2 cooked chicken breasts
100ml natural yogurt
200g tub tomato salsa
Storecupboard
2 x 250g pouches ready-cooked
puy lentils
2 x 160g cans tuna steaks in spring
water
2 ready-roasted peppers
2 x 180g tubs marinated chargrilled
vegetables
2 x 400g cans pinto beans
8 medium soft flour tortillas
100g couscous
200g vermicelli rice noodles
3 tbsp mayonnaise
4 tbsp mango chutney
4 wholemeal rolls, halved
3 tbsp crunchy peanut butter
2 tbsp Dijon mustard
1 tbsp red wine vinegar
1 tbsp apple cider vinegar
5 tbsp sherry vinegar
4 tbsp honey
100g bag honey-roasted mixed nuts
Pinch of sugar
Olive oil
Sesame oil
1 tbsp Thai sweet chilli dipping
sauce
2-3 tbsp hot sauce, plus extra
to serve
1 tbsp fish sauce

Chicken, mango & noodle salad
Serves 4  Prep 15 mins  No cook  EASY
200g vermicelli rice noodles
2 limes, juiced, plus wedges to serve (optional)
1 tbsp fish sauce
1 tbsp honey, plus 1 tsp
1 tbsp toasted sesame oil
320g leftover roast chicken, shredded
2 ripe mangoes, cut into thin slices
20g coriander, roughly chopped
2 red chillies, deseeded and finely sliced
1 Put the noodles in a heatproof bowl, cover with boiling water and leave for 15 mins to soften. Meanwhile, whisk the lime juice, fish sauce, honey and sesame oil together in a small bowl.
2 Drain and rinse the noodles briefly under cold water. Drain again and tip into a large bowl with the remaining ingredients, except the lime wedges. Pour over the dressing, toss together and season to taste. Serve with the lime wedges on the side, if you like.
good to know low fat • low cal • gluten free PER SERVING 424 kcals • fat 9g • saturates 2g •  carbs 56g • sugars 17g • fibre 4g • protein 27g • salt 1.2g

Bang bang chicken cups
SERVES 2  PREP 10 mins  NO COOK  EASY
3 tbsp crunchy peanut butter
1 tbsp Thai sweet chilli dipping sauce
juice ½ lime
2 cooked skinless chicken breasts
2 Little Gem lettuces, leaves separated
4 spring onions, trimmed and cut into thin strips
⅓ cucumber, cut into thin strips
1 medium carrot, peeled and cut into thin strips
1 Put the peanut butter in a small bowl and stir in 3 tbsp of boiling water until smooth. Add the chilli sauce and lime juice and mix well.
2 Cut the chicken breasts into thin slices and place on a board with the bowl of peanut sauce. Put the lettuce leaves, spring onions, cucumber and carrot in separate piles alongside.
3 Put slices of chicken into the lettuce leaves, then top with the vegetables and peanut sauce.
good to know healthy • low cal • gluten free PER SERVING energy 374 kcals • fat 17g • saturates 4g • carbs 15g • sugars 13g • fibre 5g • protein 39g • salt 0.7g

Peppered mackerel & pink pickled onion salad
SERVES 6  PREP 15 mins  NO COOK
1 small red onion, very thinly sliced
3 tbsp sherry vinegar
pinch of sugar
100g bag watercress
240g pack peppered smoked mackerel, torn into pieces
250g pack cooked beetroot, diced
100g bag honey-roasted mixed nuts, roughly chopped
4 tbsp extra virgin olive oil
1 Mix together the onion, vinegar, sugar and a pinch of salt. Set aside to pickle for 10 mins.
2 Divide the watercress and mackerel between six plates. Scatter over the beetroot and nuts, then top with a cluster of the pickled onions. Whisk the oil into the pickling vinegar, then drizzle the dressing over each plate.
good to know healthy PER SERVING 318 kcals • fat 25g • saturates 4g • carbs 7g • sugars 4g • fibre 4g • protein 13g • salt 0.9g

Lentil & tuna salad
SERVES 4  PREP 15 mins  No cook  EASY
2 tbsp sherry vinegar
1 tsp Dijon mustard
2 garlic cloves, finely grated
50ml olive oil
2 x 250g pouches ready-cooked puy lentils
2 x 160g cans tuna steaks in spring water, drained and flaked
160g cherry tomatoes, halved
2 ready-roasted peppers, chopped
handful of parsley, finely chopped
small bunch of chives, finely chopped, plus extra to garnish
1 Whisk the vinegar, mustard and garlic together in a small bowl. Slowly drizzle in the oil, whisking as you go, until emulsified. Season to taste.
2 Put the lentils, tuna, tomatoes, peppers and herbs in a large bowl. Pour over the dressing and toss together. Divide between four bowls and garnish with the remaining chives.
good to know healthy • low cal • gluten free PER SERVING 374 kcals • fat 15g • saturates 2g •  carbs 26g • sugars 3g • fibre 9g • protein 28g • salt 0.7g

No-cook veggie fajitas
SERVES 4  PREP 25 mins  NO COOK  EASY  V
2 x 180g tubs marinated chargrilled vegetables, drained
2 x 400g cans pinto beans, drained and rinsed
200g tub tomato salsa
2 limes, zested and juiced
1 tbsp red wine vinegar
2-3 tbsp hot sauce, plus extra to serve
small bunch coriander, chopped, plus extra, shredded, to serve
2 ripe avocados, diced
1 small garlic clove, finely grated
8 medium soft flour tortillas
100ml soured cream, to serve
salad leaves, to serve (optional)
1 To make the fajita mix, tip the marinated veg into a bowl with the pinto beans. Stir in 2 tbsp salsa, half the lime zest and juice, the vinegar, hot sauce and half the coriander. Set the mixture aside.
2 Put the avocado in another bowl with the remaining lime zest and juice and the garlic. Roughly mash everything together with a fork, then season and stir through the remaining coriander.
3 Spread the crushed avocado mixture over the tortillas, then top with the fajita mix, remaining salsa, soured cream, extra hot sauce and extra coriander. Serve with salad leaves, if you like.
PER SERVING 658 kcals • fat 30g • saturates 9g •  carbs 68g • sugars 12g • fibre 19g • protein 20g • salt 4.1g

Ham, cheese & pear salad
SERVES 2  PREP 15 mins  NO COOK  EASY
100g couscous
2 tbsp olive oil
1 tbsp Dijon mustard
1 tbsp apple cider vinegar
1 tsp honey
80g baby spinach
60g rocket
2 small pears, cored, quartered and finely sliced
50g ricotta
½ small bunch of chives, finely sliced
1 lemon, zested
4 thin slices of ham, shredded
1 Tip the couscous into a heatproof bowl and pour over 140ml boiling water. Cover and leave for 4 mins.
2 Whisk the olive oil, mustard, vinegar and honey together in a bowl. Toss together with the spinach, rocket and pears. Fluff the couscous with a fork, then mix into the salad while still warm (this will wilt the greens slightly). Divide between two plates.
3 Combine the ricotta and 2 tbsp water with most of the chives and the lemon zest. Top the salad with spoonfuls of the ricotta mixture, the ham and remaining chives. Finish with a grinding of black pepper, if you like.
good to know fibre PER SERVING 464 kcals • fat 18g • saturates 4g •  carbs 53g • sugars 14g • fibre 6g • protein 20g • salt 1.6g

Mango chutney & chicken sliders
SERVES 4  PREP 20 mins  NO COOK  EASY
100ml natural yogurt
3 tbsp mayonnaise
½ small bunch mint, leaves picked and finely chopped
1 small red onion, finely chopped
1 small red chilli, deseeded and finely chopped
½ cucumber, finely chopped
½ small bunch coriander, finely chopped
1 rotisserie chicken
3 Little Gem lettuces, halved lengthways
4 tbsp mango chutney
4 wholemeal rolls, halved
1 Mix the yogurt, mayonnaise and mint together in a small bowl, then season and set aside. Combine the red onion, chilli, cucumber and coriander in a separate bowl.
2 Slice and shred the chicken (keep the bones for stock). Serve with the yogurt sauce, onion and cucumber salad, lettuce, mango chutney and wholemeal rolls for making sliders, and eat any extra chicken with the salad on the side.
PER SERVING 632 kcals • fat 33g • saturates 5g •  carbs 36g • sugars 15g • fibre 6g • protein 44g •  salt 2.1g

Budget-friendly meal plan

Whatever your budget, cooking for a family can be a challenge. That’s why we’ve chosen everyday crowd-pleasers like our frying pan pizzas, our sausage & lentil cassoulet, and our sausage, chorizo & leek hash with fried eggs. Meat can take up a large part of your food budget, but with a little know-how, you can select cost-effective cuts and make a little go a long way. Our sweet potato cottage pie combines beef with iron-rich lentils to top up your five-a-day count and boost fibre levels. What’s more, the filling and topping are used later in the week to make our savoury curried beef pasties. Chicken thighs are a budget shopper’s friend. We’ve used them in our Italian garlic chicken with white bean & rosemary mash, and our chicken & spinach curry with easy flatbreads. Enjoy your curry early in the week – that way, you’ll have pre-made your pizza dough for a well-deserved Friday night in.

Veg, fruit & fresh herbs
3 leeks
4 onions
4 carrots
Bulb of garlic
1 lemon
6 spring onions
750g white potatoes  Shredded cabbage or peas   Green beans
Bag of mixed salad
Bunch of basil
Bunch of rosemary
10 thyme sprigs
Fridge
8 spicy chorizo slices
8 pork sausages
250g beef mince
400g puff pastry
100g smoked streaky bacon
4 tbsp milk
20g parmesan  8 chicken thigh fillets
300ml natural yogurt
210g pack mozzarella
Freezer
350g frozen spinach
150g frozen peas
Mixed frozen vegetables
Storecupboard
5 eggs
2 beef stock cubes
285g red lentils
3 tbsp brown sauce, plus extra
to serve
1.2kg sweet potatoes
400g can chopped tomatoes
227g can chopped tomatoes 2 x 400g cans cannellini beans 400g can green lentils
225g white breadcrumbs 1 tsp baking powder
1 chicken stock cube
650g self-raising flour
2 tbsp plain flour, plus extra
for dusting
1-2 tsp vinegar
Olive oil
3-5 tbsp hot curry paste  2 tsp smoked paprika  1 tsp chilli flakes
1 tsp cumin seeds

budget

Italian garlic chicken with white bean & rosemary mash
SERVES 4  PREP 15 mins   COOK 20 mins  EASY
1 egg
2 garlic cloves, grated
20g parmesan, grated
2 tbsp milk
4 chicken thigh fillets
2 tbsp plain flour
Olive oil, for shallow-frying
150g white breadcrumbs
Cooked green beans, to serve
For the mash
1 tbsp olive oil
2 rosemary sprigs
2 x 400g cans cannellini beans
1 lemon, cut into 6 wedges
1 Crack the egg into a bowl. Add the garlic, parmesan and milk, season,  then whisk together.
2 Open out the chicken thigh fillets, then cut each one in half. Bash with a rolling pin until about 1cm thick. Dust them in the flour, shaking off any excess.
3 Heat a drizzle of oil in a large non-stick frying pan over a medium-high heat. Tip the breadcrumbs onto a shallow plate. Dip the floured chicken pieces into the beaten egg mixture using tongs, then the breadcrumbs, gently shaking to remove any excess crumbs. Fry for 5-8 mins on each side, until crunchy, golden and cooked through.
4 Meanwhile, make the mash. Heat the oil in a pan over a high heat and fry the rosemary sprigs for 2-3 mins until crisp. Remove to a plate and set aside. Drain the beans (reserving the liquid from the can) and tip into the pan, then reduce the heat to low. Heat through until the beans are warm, then coarsely mash with a wooden spoon, adding a little of the reserved liquid, until the texture is as smooth as you would like. Season and squeeze over 1-2 lemon wedges, to taste.
5 Serve the mash and chicken topped with the rosemary, with lemon wedges and green beans on the side.
good to know low cal • fibre  PER SERVING 423 kcals • fat 12g • saturates 3g • carbs 44g • sugars 3g • fibre 9g • protein 30g • salt 1.2g

Sausage & lentil cassoulet
SERVES 4  PREP 15 mins   COOK 45 mins  EASY
2 tbsp olive oil
4 pork sausages
1 onion, thinly sliced
100g smoked streaky bacon,  roughly chopped
2 carrots, thickly sliced
2 rosemary sprigs
2 garlic cloves, chopped
2 tsp smoked paprika
400g can chopped tomatoes
400g can green lentils
75g white breadcrumbs
1 Heat 1 tbsp oil in an ovenproof pan  or flameproof casserole dish over a medium heat. Cook the sausages for  5-6 mins, until golden. Remove to a bowl, then add the onion and bacon to the pan. Cook for 10 mins, until golden, then return the sausages to the pan.
2 Add the carrots, rosemary, garlic and paprika and cook for 2 mins, until the carrots have just started to take on some colour. Tip in the tomatoes and lentils (along with the liquid from the can), and season. Bring to the boil, reduce the heat to a simmer, cover and cook for 20 mins, until the lentils are tender and the sausages are cooked through.
3 Meanwhile, heat the grill to high  or the oven to 220C/200C fan/gas 7.  Rub the remaining 1 tbsp oil into the breadcrumbs, then scatter over the sausage mixture. Grill or bake for 5-10 mins, watching closely to ensure the breadcrumbs don’t catch, until the topping is crunchy and golden.
good to know fibre  PER SERVING 379 kcals • fat 20g • saturates 6g • carbs 29g • sugars 10g • fibre 8g • protein 18g • salt 1.7g

Sausage, chorizo & leek hash with fried eggs
SERVES 4  PREP 10 mins  COOK 45 mins  EASY
750g white potatoes, cut into small chunks
2 tbsp olive oil
4 pork sausages, skins removed
3 leeks (about 500g), trimmed and thinly sliced
8 chorizo slices, roughly torn
10 thyme sprigs, leaves picked
Large pinch of chilli flakes (optional)
4 eggs
1 Cook the potatoes in a large pan of boiling water for 12-15 mins, or until tender. Drain and set aside.
2 Heat 1 tbsp olive oil in a large non-stick frying pan over a medium heat. Crumble in the sausagemeat, breaking it up with a wooden spoon, and cook for 2 mins, until starting to brown. Add the leeks and cook for 8-10 mins more, until they start to soften – it may seem like a lot of leeks, but they will cook down.
3 Stir in the chorizo, thyme leaves, chilli flakes (if using) and cooked potatoes. Season generously and press the mixture down firmly into the pan with the back of the wooden spoon. Cook undisturbed for 10-15 mins, until the base is golden and crisp. Cook for 10-15 mins more, breaking up occasionally with the spoon, until you have a nice mix of golden and softer bits.
4 When the hash is almost ready, heat the remaining oil in a separate frying pan over a medium heat and fry the eggs to your liking. Serve the hash topped with the fried eggs.
PER SERVING 447 kcals • fat 26g • saturates 7g • carbs 36g • sugars 5g • fibre 7g • protein 22g • salt 1.3g

Sweet potato cottage pie
This dish will also give you leftovers to make the curried beef pasties (right) with.
SERVES 4  PREP 20 mins  COOK 35 mins  EASY
3 tbsp olive oil
2 onions, finely chopped
250g beef mince
2 medium carrots, finely chopped
3 garlic cloves, finely chopped
2 beef stock cubes
185g red lentils
3 tbsp brown sauce, plus extra to serve
1.2kg sweet potatoes, peeled and roughly chopped
6 spring onions, chopped
Cooked shredded cabbage or peas,  to serve
1 Heat half the oil in a large pan over a medium heat and cook the onions for  2 mins. Add the mince, turn the heat to medium-high and cook for 5 mins, stirring occasionally, until browned.
2 Add the carrots and garlic, and cook for 2 mins. Stir in the stock cubes and 750ml boiled water. Bring to the boil, then stir in the lentils and brown sauce. Cover, reduce the heat and simmer gently for 20-30 mins, until tender and thickened – take the lid off halfway through if the mixture needs to reduce more.
3 Meanwhile, cook the sweet potatoes in a large pan of boiling water until tender. Drain and mash until smooth. Season, then beat in the remaining olive oil and the spring onions.
4 Heat the grill to high. Spoon two-thirds of the mince mixture into the base of an ovenproof dish and top with a third of the sweet potato mash. The leftover mince and mash will be used to make the curried beef pasties (see right). Grill the cottage pie for 5 mins, until browned in spots, then serve with extra brown sauce and cooked shredded cabbage or peas.
good to know low fat • low cal • fibre  PER SERVING 302 kcals • fat 8g • saturates 2g • carbs 40g • sugars 15g • fibre 7g • protein 14g • salt 1.3g

Curried beef pasties
Make these tasty pasties with leftover mash and filling from the sweet potato cottage pie (left).
SERVES 4  PREP 20 mins   COOK 25 mins  EASY
Leftover pie filling and mash from the sweet potato cottage pie
150g frozen peas
1-2 tbsp hot curry paste of your choice
1-2 tbsp vinegar of your choice
400g puff pastry
Plain flour, for dusting
2 tbsp milk, for brushing
Cooked mixed frozen vegetables,  to serve
1 Mix the leftover cottage pie filling and mash together with the peas, curry paste and vinegar. Season.
2 Roll the puff pastry out into a thin 30cm square on a lightly floured surface, then cut into four equal squares. Divide the filling between the squares, spooning it over half of each one and leaving a 1cm border around the edge. Fold the pastry over diagonally to form triangular parcels and press the edges down firmly with  a fork to seal. If you want to eat these later, they will keep chilled for a day,  or frozen for up to three months.
3 To cook, heat the oven to 200C/180C fan/gas 6. Put the pasties on a baking tray lined with baking parchment and brush over the milk. Bake for 25 mins (or 45 mins from frozen), until puffed up, golden and piping hot. Leave to cool for a few mins before serving.
good to know fibre  PER SERVING 726 kcals • fat 33g • saturates 14g •  carbs 83g • sugars 27g • fibre 13g • protein 17g • salt 1.8g

Photographs CLARE WINFIELD | Food stylist LIBBY SILBERMANN | Stylist SARAH BIRKS

Simple chicken & spinach curry with easy flatbreads
Use half the dough from the flatbreads to make the bases for the pizzas (right).
SERVES 4  PREP 15 mins  COOK 30 mins  EASY
2 tbsp vegetable oil
1 onion, sliced
4 chicken thigh fillets, cut into cubes
2 garlic cloves, chopped
1 tsp cumin seeds
100g red lentils
2-3 tbsp hot curry paste
1 chicken stock cube
350g frozen spinach
1/2 tsp chilli flakes
For the flatbreads
600g self-raising flour
1 tsp baking powder
300ml natural yogurt, plus extra to serve
Vegetable oil, for kneading and rolling out
1 First, make the flatbreads. Combine the flour, baking powder, yogurt, 1/2 tsp salt and 3-4 tbsp water in a large bowl. Bring together until you have a soft dough, then tip onto a lightly oiled surface and knead briefly until soft and smooth. Cut the dough in half, then shape one half into a disc, wrap and put in the fridge (this will be used to make the pizzas, right). Wrap the remaining half and set aside while you make the curry.
2 Heat the 2 tbsp oil in a large saucepan over a medium-high heat and cook the onion and chicken for 5 mins, until the chicken is golden all over. Add the garlic and cumin seeds, and cook for 2 mins.
3 Stir in the lentils, curry paste, stock cube and 300ml boiling water. Bring to the boil, then reduce the heat to a simmer, cover and cook for 15 mins. Stir in the spinach and cook for a 5-10 mins more, until the lentils are soft and the chicken is cooked through.
4 Meanwhile, divide the flatbread dough into quarters, then roll out on a lightly oiled surface into thin ovals or circles. Use a little oil on the rolling pin to stop it sticking.
5 Working with one flatbread at a time, cook in a hot griddle or frying pan over a high heat for 2-3 mins on each side (depending on the thickness) until cooked through and browned. Wrap in a clean tea towel to keep warm while you cook the rest. Serve the curry topped with a spoonful of yogurt, with the warm flatbreads on the side.
good to know fibre   PER SERVING 578 kcals • fat 13g • saturates 3g • carbs 78g •  sugars 7g • fibre 9g • protein 32g • salt 3g

Frying pan margherita pizzas
Using the dough from the flatbreads (left) makes these pizzas super-easy.
SERVES 4  PREP 20 mins   COOK 35 mins  EASY  V
227g can chopped tomatoes
2-3 tbsp olive oil, plus extra for rolling  out the dough
2 garlic cloves, finely chopped
2 rosemary sprigs
Leftover dough from the flatbreads
210g ball of mozzarella, torn
Small handful of basil leaves, to serve
Bag of mixed salad, to serve
1 Tip the tomatoes, 1 tbsp olive oil, the garlic and the rosemary sprigs into a small saucepan over a medium-low heat. Season and simmer gently for 15 mins, until thickened.
2 Divide the leftover dough into two equal pieces and roll each one out on a lightly oiled surface into a 20cm circle. Rub both sides of the dough with a little olive oil.
3 Heat an ovenproof skillet, griddle or frying pan over a high heat until very hot. Heat the grill to high. Carefully put one dough circle into the hot pan and cook for 5 mins. As it cooks, spread half the tomato sauce over the top and scatter over half the mozzarella. After 5 mins, move the pan under the grill and grill for 3-4 mins, until the cheese is melted and the dough is cooked through, with a golden crust. Repeat to make a second pizza. Scatter over the basil and serve with the salad.
PER SERVING 502 kcals • fat 18g • saturates 9g • carbs 62g • sugars 5g • fibre 4g • protein 20g • salt 2g

Vegetarian meal plan

Whether you’re vegetarian or simply looking to reduce your meat intake, you won’t be disappointed – this plan is full of variety and includes classics with a twist, like our burnt aubergine veggie chilli, which packs in a range of veg, and our lighter slow cooker vegetable lasagne. Getting adequate protein might be a concern, but beans, pulses, nuts and seeds are all useful plant-based sources. Tofu supplies all nine of the amino acids needed for growth and repair, making it a ‘complete’ protein source – give it a go in  our teriyaki tofu with charred spring onions. Our vegetarian enchiladas meanwhile combine beans with dairy to pack in the protein – just add a green salad and you’re good to go. When time is short, our spicy cauliflower & halloumi rice is fantastic as it requires minimal prep, is gluten-free and is a source of fibre.

Veg, fruit & fresh herbs
5 garlic cloves  2 aubergines 2 red onions  6 onions
6 carrots 2 limes 1 bunch spring onions 2 red chillies 2 large courgettes 1 red and 1 yellow pepper Large piece of ginger  500g sweet potato 350g bag spinach 1 small head cauliflower   1kg butternut squash Bunch of sage Bunch of basil
Fridge
50g butter 350g firm tofu 125g vegetarian buffalo mozzarella 50g extra-mature vegetarian
cheddar  120g vegetarian halloumi 200g low-fat natural yogurt 50g vegetarian parmesan
alternative
storecupboard
Olive oil Rapeseed oil  Coconut oil 2 tsp sunflower oil 3 tbsp dark soy sauce  50ml soy sauce
3 tbsp Thai red curry paste
70g puy or green lentils 30g red lentils 4 x 400g cans chopped tomatoes 2 × 400g cans pulses in water 400g can kidney beans 6 small wholemeal tortillas 20g dark chocolate 2.3 litres vegetable stock 1 small glass white wine 300g risotto rice 4 x 250g pouches brown
basmati rice
150g wholegrain rice 6 wholewheat lasagne sheets  2 tbsp mirin 1 tsp honey
1 tbsp smooth peanut butter 400ml can coconut milk ½ tsp sesame seeds 2 tbsp tomato purée 2 tsp vegetable bouillon
2 tsp dried oregano 2 tsp ground cumin 2 tsp sweet smoked paprika  1 tsp ground coriander 1 tsp cinnamon 4 tsp chilli powder 1 tsp ground turmeric 1 tbsp medium curry powder
optional extras
Pack of dry roasted peanuts  Tortilla chips, mashed avocado,
soured cream, grated vegetarian
cheddar, coriander

Spicy cauliflower & halloumi rice
SERVES 4  PREP 5 mins  COOK 20 mins  EASY  V
1 small head cauliflower, broken into medium florets
150g spinach
1 tbsp rapeseed oil
1 red onion, sliced
120g halloumi, cut into cubes
1 garlic clove, crushed
1 thumb-sized piece ginger, finely grated
1 tsp ground turmeric
1 tbsp medium curry powder
2 x 250g pouches brown basmati rice
1 red chilli, finely sliced
1 Bring a large pan of salted water to the boil and cook the cauliflower for  5 mins, adding the spinach for the final 2 mins. Drain and set aside.
2 Heat the oil in a large frying pan or shallow casserole dish and fry the onion over a medium heat for 5 mins. Turn up the heat, add the halloumi  and cook for a further 5 mins, then  add the garlic, ginger, turmeric and curry powder and cook for 1 minute more. Stir through the cauliflower, spinach and rice to warm everything through, adding 1 tbsp water if it  looks a little dry. Season and scatter over the chilli to serve.
good to know fibre • gluten free PER SERVING 337 kcals • fat 14g • saturates 6g •  carbs 36g • sugars 5g • fibre 7g • protein 14g • salt 1g

Slow cooker vegetable lasagne
Make this low-calorie veggie lasagne as  a lighter alternative to the traditional meat-based version.
SERVES 4  PREP 30 mins  COOK 3 hrs   EASY  V
1 tbsp rapeseed oil
2 onions, sliced
2 large garlic cloves, chopped
2 large courgettes, diced
1 red and 1 yellow pepper, sliced
400g can chopped tomatoes
2 tbsp tomato purée
2 tsp vegetable bouillon
15g fresh basil, chopped, plus a few leaves
1 aubergine, sliced lengthways
6 wholewheat lasagne sheets
125g vegetarian buffalo mozzarella, chopped
1 Heat the rapeseed oil in a large non-stick pan and fry the onions and garlic for 5 mins, stirring frequently, until softened. Add the courgettes, peppers, chopped tomatoes, tomato purée, bouillon and basil.
2 Stir well, cover and cook for 5 mins. Don’t be tempted to add more liquid as plenty of moisture will come from the vegetables once they start cooking.
3 Lay half the aubergine slices in the base of the slow cooker and top with 3 sheets of lasagne. Add a third of the vegetable mixture, then the remaining aubergine slices and 3 more lasagne sheets. Finish with the remaining vegetable mixture.
4 Cover and cook on High for 2-3 hours until the pasta and vegetables are tender. Turn off the machine. Scatter over the mozzarella then cover and leave for  10 mins to settle and melt. Scatter with the extra basil to serve.
good to know healthy • low fat • low cal  PER SERVING 325 kcals • fat 11g • saturates 5g • carbs 36g • sugars 17g • fibre 11g • protein 15g • salt 0.4g

Sweet potato & peanut curry
This budget-friendly vegan curry boasts two of your five-a-day and is  under 400 calories per serving.
SERVES 4  PREP 15 mins  COOK 45 mins  EASY  V
1 tbsp coconut oil
1 onion, chopped
2 garlic cloves, grated
thumb-sized piece ginger, grated
3 tbsp vegan Thai red curry paste
1 tbsp smooth peanut butter
500g sweet potato, peeled and cut into chunks
400ml can coconut milk
200g bag spinach
1 lime, juiced
cooked rice, to serve (optional)
dry roasted peanuts, to serve (optional)
1 Melt the coconut oil in a saucepan over a medium heat and fry the onion for 5 mins. Add the garlic and ginger and cook for 1 minute, until fragrant.
2 Stir in the curry paste, peanut butter and sweet potato, then add the coconut milk plus 200ml water. Bring to the boil, turn down the heat and simmer for 25-30 mins, or until the sweet potato is soft.
3 Stir through the spinach and lime juice and season well. Serve with rice and sprinkle over a few dry roasted peanuts, if you like.
good to know vegan • 2 of 5-a-day • gluten free PER SERVING 387 kcals • fat 25g • saturates 18g •  carbs 32g • sugars 15g • fibre 7g • protein 6g • salt 0.6g

Vegetarian enchiladas
SERVES 4  PREP 10 mins  COOK 30 mins  EASY  V
1 tsp olive oil
2 onions, chopped
4 carrots, grated
2-3 tsp chilli powder (mild or hot, depending on your taste)
2 x 400g cans chopped tomatoes
2 x 400g cans pulses in water, drained (we used mixed beans and lentils)
6 small wholemeal tortilla wraps
200g low-fat natural yogurt
50g extra-mature cheddar, finely grated
1 Heat the oil in a large frying pan  and cook the onions and carrots for  5-8 mins until soft, adding a splash  of water if they start to stick. Add the chilli powder and cook for 1 min more. Tip in the tomatoes and pulses and bring to the boil. Reduce the heat and simmer for 5-10 mins, stirring occasionally, until the mixture has thickened. Remove from the heat  and season.
2 Heat the grill to high. Spread a spoonful of the veg mixture over the base of a large ovenproof dish. Working with one wrap at a time, add a few spoonfuls of the veg mixture, then fold the sides in and roll up to seal. Arrange the filled wraps in the dish side by side, so they’re snugly packed in. Spoon the remaining veg mixture on top.
3 Combine the yogurt and cheese with some seasoning, then spoon this over the enchiladas. Grill for a few mins until the top is golden and bubbling.
good to know healthy • fibre  PER SERVING 430 kcals • fat 13g • saturates 4g •  carbs 60g • sugars 17g • fibre 15g • protein 23g • salt 1.4g

Burnt aubergine veggie chilli
It’s so useful to know a good chilli recipe off by heart. Once you’ve cooked a batch, you can serve it in loads of different ways – in tacos, on rice, with tortillas, in quesadillas – plus it’s great sharing food!
SERVES 4  PREP 25 mins  COOK 2 hrs  EASY  V
1 aubergine
1 tbsp olive or rapeseed oil
1 red onion, diced
2 carrots, finely diced
70g puy or green lentils, rinsed
30g red lentils, rinsed
400g can kidney beans
3 tbsp dark soy sauce
400g can chopped tomatoes
20g dark chocolate, finely chopped
¼ tsp chilli powder
2 tsp each dried oregano, ground cumin and sweet smoked paprika
1 tsp each ground coriander and cinnamon
800ml vegetable stock
½ lime, juiced
2 x 250g pouches brown basmati rice
tortilla chips, mashed avocado, yogurt or soured cream, grated cheddar, chopped coriander, to serve
1 If you have a gas hob, put the aubergine directly onto a lit ring, turning occasionally with kitchen tongs, until burnt all over. Alternatively, use a barbecue or heat the grill to its highest setting and cook, turning occasionally, until completely blackened. Set aside to cool on a plate, then peel off the charred skin and remove the stem. Roughly chop the flesh and set aside.
2 In a large pan, heat the oil, add the onion and carrots with a pinch of salt, and fry over a low-medium heat for 15-20 mins, until the carrots have softened.
3 Add the aubergine, lentils, kidney beans plus the liquid from the can, the soy sauce, tomatoes, chocolate, chilli powder, oregano and spices. Stir to combine, then pour in the stock. Bring to the boil, then turn down the heat to very low. Cover with a lid and cook  for 11/2 hrs, checking and stirring every  15-20 mins to prevent it from burning.
4 Remove the lid and let the mixture simmer over a low-medium heat for about 15 mins, stirring occasionally, until you get a thick sauce. Stir in the lime juice and season to taste. Serve with the rice plus whichever accompaniments you like!
good to know low fat  PER SERVING 316 kcals • fat 8g • saturates 2g • carbs 38g •  sugars 17g • fibre 17g • protein 15g • salt 2.2g

Teriyaki tofu with charred spring onions
SERVES 2  PREP 5 mins  COOK 25 mins  EASY  V
150g wholegrain rice
50ml soy sauce
2 tbsp mirin
1/2 tsp grated ginger
1 tsp honey
350g firm tofu
1 bunch spring onions, ends trimmed
2 tsp sunflower oil
1/2 tsp sesame seeds
1 red chilli, sliced (optional)
1 Cook the rice according to pack instructions. Pour the soy sauce, mirin, ginger and honey into a small saucepan and add 50ml water. Bring to a simmer and cook for around 5 mins, or until slightly thickened. Remove from the heat and set aside until needed.
2 If your tofu doesn’t feel very firm, you’ll need to press it. To do this, wrap the block of tofu in a few layers of kitchen paper, then weigh it down with a heavy pan or tray for 10-15 mins – the longer you press it, the firmer it will be. Cut the tofu into thick slices.
3 Heat a griddle pan over a high heat  and lightly brush the tofu and spring onions with the oil. Griddle them until deep char lines appear on both sides (around 4 mins each side) – you may have to do this in batches depending on the size of your griddle pan.
4 Divide the cooked rice between two plates, top with the tofu and spring onion, then drizzle with the teriyaki sauce. Garnish with the sesame seeds and sliced red chilli, if using.
good to know low fat  PER SERVING 507 kcals • fat 11g • saturates 2g •  carbs 76g • sugars 16g • fibre 5g • protein 23g • salt 3.5g

Butternut squash & sage risotto
SERVES 4  PREP 10 mins  COOK 40 mins  EASY  V
1kg butternut squash, peeled and cut into bite-sized chunks
bunch sage, leaves picked, half roughly chopped, half left whole
3 tbsp olive oil
50g butter
1 onion, finely chopped
300g risotto rice
1 small glass white wine
1.5 litres warm vegetable stock
50g parmesan, finely grated
1 Heat the oven to 220C/fan 200C/ gas 7. Toss the squash and chopped sage in 1 tbsp oil. Roast for 30 mins, until golden and soft.
2 While the squash is roasting, make the risotto. Melt half the butter plus  1 tbsp oil in a pan over a medium heat. Gently cook the onion for 8-10 mins until soft but not coloured. Stir in the rice until completely coated, then continue to cook, stirring continuously, until the rice is shiny and the edges of the grains start to look transparent.
3 Pour in the wine and simmer until evaporated. Add a ladleful of the stock and cook over a low heat, stirring, until almost absorbed, then add the next. Cook for 25-30 mins, until all the stock is absorbed and the rice is just cooked, with a little bite.
4 At the same time, gently fry the whole sage leaves in the remaining olive oil until crisp, then set aside on kitchen paper. When the squash is cooked, mash half into a rough purée. Stir the purée into the risotto, then add the parmesan and remaining butter and leave to rest for a few minutes. Serve the risotto scattered with the whole chunks of roasted squash and the crisp sage leaves.
PER SERVING 609 kcals • fat 24g • saturates 10g •  carbs 87g • sugars 17g • fibre 8g • protein 15g • salt 1g

Just for one
meal plan

Finding the motivation to cook healthy, balanced meals can be challenging when you’re cooking for one. However, with our meal plan, you’ll enjoy plenty of variety while making time-saving, delicious recipes that will help you take control of your diet. Guidelines recommend we eat five portions of fruit and vegetables a day to lower our risk of illnesses like heart disease and cancer. Our veggie-loaded flatbread and our five-a-day couscous with chicken thighs are both full of veg as well as full of flavour. Sometimes comfort food is the only thing that will do, and our creamy sausage & harissa pasta and pea & ham pot pie are both great solutions – but we’ve made sure they still pack in the veg. UK guidelines suggest we eat two portions of fish a week (with one being an oily variety). We’ve got you started with our easy seafood chowder, which makes use of fridge leftovers, and our spicy teriyaki prawns & sesame fried rice.

Veg, fruit & fresh herbs
6 garlic cloves Punnet of cherry tomatoes
21/2 red onions
1 small potato
1 celery stick 1 medium courgette 1 shallot 11/2 lemon 1 lime 85g red cabbage 100g mushrooms 2 carrots 2 baby pak choi 2 spring onions Bunch of coriander Bunch of parsley Bunch of mint Bunch of basil
Fridge
1 slice of ham 2 bone-in chicken thighs, skin on 20g vegetarian feta 50g raw king prawns 2 sausages 75g mascarpone or soft cheese 200ml semi-skimmed or whole milk
115g paneer 85g natural yogurt 30g mixed pitted olives 2-3 tbsp cream (single or double) ¼ pack puff pastry (freeze the rest)
Freezer
80g frozen king prawns
75g frozen sweetcorn 100g frozen soffritto mix 2 tbsp frozen peas
Storecupboard
2 tsp harissa paste 1 large naan 100g rigatoni or penne 2 tbsp plain flour 100ml vegetable or fish stock
1 tbsp mango chutney 200g canned chickpeas, drained  1/2 tbsp tahini
1 flatbread
1 tsp curry paste 125g microwave brown basmati rice 1 egg 2 tbsp toasted sesame seeds 50g couscous
1/2 tsp chilli flakes
1/2 tsp paprika
Vegetable oil Olive oil
Rapeseed oil 4 tsp chilli sauce 1 tsp Dijon mustard
3 tbsp teriyaki sauce

Spicy teriyaki prawns & sesame fried rice
SERVES 1  PREP 5 mins  COOK 10 mins  EASY
125g microwave brown basmati rice
oil, for frying
2 baby pak choi, halved
2 spring onions, cut into 3cm slices
1 egg, lightly beaten
1 tbsp toasted sesame seeds, plus more to serve
50g raw king prawns
3 tbsp teriyaki sauce
2 tsp chilli sauce (such as sriracha)
1 Microwave the rice for 1 min. Heat a glug of oil in a frying pan over a high heat. Fry the pak choi and spring onions for 2 mins. Stir in the egg until scrambled, then add the rice and seeds and cook for 2 mins, or until piping hot.
2 In another frying pan, heat a glug of oil and fry the prawns for 2 mins. Add the sauces and cook until sticky. Serve with the veg, rice and sesame seeds.
PER SERVING 705 kcals • fat 35g • saturates 6g •  carbs 62g • sugars 31g • fibre 12g • protein 29g • salt 5.8g

Veggie-loaded flatbread
SERVES 1  PREP 10 mins  COOK 15 mins  EASY  V
½ small red onion, sliced into thin wedges
2 tbsp olive oil, plus extra to serve
70g cherry tomatoes
200g canned chickpeas, drained
1 small garlic clove, crushed
½ tbsp tahini
½ lemon, zested and juiced
1 flatbread
30g mixed pitted olives
20g vegetarian feta, crumbled
small handful of basil, shredded
1 Heat the grill to its highest setting. Spread the onion wedges out on a baking tray and drizzle with 1 tbsp of the oil. Grill for 3-5 mins, turning halfway through, then add the tomatoes, season and grill for 5 mins more, or until juicy and bursting.
2 Put the chickpeas in a pan with the garlic and 1 tbsp oil. Heat for 5 mins, then crush the chickpeas with a potato masher. Stir through the tahini, lemon zest and juice, along with 2 tbsp water. Season.
3 Warm your flatbread under the grill for a couple of minutes. Top with the crushed chickpeas, then the tomato and onion mixture. Finish with the olives, feta and basil, and a drizzle of olive oil.
PER SERVING 623 kcals • fat 28g • saturates 6g • carbs 64g • sugars 8g • fibre 15g • protein 22g • salt 2g

Pea & ham pot pie
SERVES 1  PREP 10 mins  COOK 30 mins  EASY
100g frozen soffritto mix
2 tsp rapeseed oil
15g mushrooms, quartered
2 tbsp frozen peas
1 slice of ham, cut into pieces
2-3 tbsp cream (single or double)
1 tsp Dijon mustard
¼ pack puff pastry (freeze the rest for another time)
plain flour, for rolling
1 Heat the oven to 200C/180C fan/gas 6. Fry the soffritto mix in the oil until it softens and starts to turn golden. Add the mushrooms and cook for a couple of mins, then add the peas and ham and cook until the peas are heated through. Stir in the cream and mustard, then turn off the heat. Season well and tip into a pie dish.
2 Roll out the pastry using a little of the flour until it is larger than the top of your dish. Lightly score a criss-cross pattern into the pastry. Wet the rim of the dish with water and lift the pastry on top, pressing the pastry on to the edges of the dish. Cook for 20-25 mins, or until the pastry is risen and golden.
PER SERVING 545 kcals • fat 35g • saturates 15g • carbs 38g • sugars 7g •  fibre 8g • protein 15g • salt 1.9g

5-a-day couscous with chicken thighs
SERVES 1  PREP 10 mins  COOK 30 mins  EASY
1 medium courgette, cut into small chunks
1 medium carrot, cut into small chunks
1 red onion, cut into wedges
85g mushroom, quartered
handful cherry tomatoes
2 garlic cloves
1 tbsp olive oil
½ tsp paprika
½ tsp dried chilli flakes
2 bone-in chicken thighs, skin on
50g couscous
small pack parsley or mint, roughly chopped
drizzle of sweet chilli sauce (optional)
1 Heat the oven to 200C/180C fan/ gas 6. Put the vegetables and garlic on  a baking tray. Season well, drizzle with  1 tbsp olive oil and mix until everything is coated.
2 Sprinkle the spices and some seasoning over the chicken thighs, then rub into the skin and flesh. Drizzle a little oil over the skin and nestle the thighs among the veg. Roast in the oven for 25-30 mins, until the vegetables are starting to crisp and the chicken is cooked through.
3 About 10 mins before the chicken and vegetables are done, put the couscous in a bowl and just cover with boiling water. Cover with cling film and set aside for 5 mins.
4 Fluff the couscous with a fork. Toss the vegetables and parsley or mint through the couscous, season, then transfer to a serving plate. Top with the chicken and drizzle over some sweet chilli sauce, if you like.
good to know folate • fibre • vit c • iron • 5 of 5-a-day PER SERVING 725 kcals • fat 36g • saturates 8g •  carbs 54g • sugars 18g • fibre 9g • protein 43g • salt 0.9g

Easy seafood chowder
SERVES 1  PREP 8 mins  COOK 20 mins  EASY
1 small potato, cut into 2cm cubes
½ tbsp vegetable oil
1 celery stick, finely chopped
1 shallot, finely chopped
1 garlic clove, grated
1 tbsp plain flour
200ml semi-skimmed or whole milk
100ml vegetable or fish stock
80g frozen prawns
75g frozen sweetcorn
1 small lemon, zested and juiced
½ tbsp flat-leaf parsley, chopped
crusty bread, to serve (optional)
1 Put the potatoes in a small pan and cover with cold salted water. Bring to the boil, then reduce the heat and simmer for 5-6 mins until just softened. Drain and set aside.
2 Heat the oil in a medium saucepan over a medium heat and cook the celery and shallot for 3 mins until softened. Add the garlic and fry for another 30 seconds until fragrant.
3 Stir in the flour and cook for 1 min. Reduce the heat to low and slowly pour in the milk, whisking constantly, until you have a thick sauce. Stir in the stock and simmer for 2 mins, until the sauce has thickened slightly again.
4 Tip in the fish, vegetables and cooked potatoes, and simmer for 4-5 mins until the veg has defrosted and the fish is cooked through. When the mixture is creamy and coats the back of a spoon, add the lemon zest and juice and up to 50ml water if the chowder is too thick. Season and add the parsley. Serve with crusty bread, if you like.
good to know low fat • fibre  PER SERVING 432 kcals • fat 11g • saturates 3g •  carbs 52g • sugars 14g • fibre 8g • protein 29g • salt 1g

Creamy sausage & harissa pasta
SERVES 1  PREP 10 mins  COOK 20 mins  EASY
2 tsp olive oil
1 small red onion, chopped
2 sausages
1 garlic clove, crushed
8 cherry tomatoes, halved
2 tsp harissa paste
75g mascarpone or soft cheese
100g rigatoni or penne
small handful of parsley, chopped
1 Heat the oil in a large frying pan over a medium heat and cook the onion for about 8 mins, until softened and translucent. Push to one side of the pan.
2 Squeeze the sausagemeat out of the skins into the centre of the pan. Cook for 5-8 mins, squashing into smaller chunks with the spoon as it cooks, until browned. Add the garlic and tomatoes and cook for a few mins, then stir in the harissa paste and mascarpone.
3 While the sauce is cooking, cook the pasta following pack instructions.
4 Drain the pasta, saving a mugful of the water. Tip the pasta into the sauce, add the parsley and stir together. Add a splash of the pasta water – the sauce should be silky and coat the pasta without pooling in the bottom of the pan. Grind over some black pepper to serve, if you like.
good to know fibre  PER SERVING 1027 kcals • fat 58g • saturates 30g • carbs 92g • sugars 14g • fibre 10g • protein 29g • salt 1.6g

This recipe also appears in our 30-minutes-or-less meal plan on page 80.

Sticky paneer mango naan with herby yogurt
SERVES 1  PREP 20 mins  COOK 5 mins  EASY  V
115g paneer, cut into 6 cubes
1 tbsp mango chutney
1 tsp curry paste (we used madras)
1 lime, juiced
85g red cabbage, finely chopped
1 carrot, finely shredded
85g natural yogurt
handful each of coriander and mint, leaves picked and finely chopped,  a few leaves reserved to serve
¼ small garlic clove, crushed
1 large naan
1 Mix the mango chutney with the curry paste and a squeeze of lime juice in a bowl, and gently toss the paneer in the sauce to coat, being careful not to break the pieces up. Leave to soak up the flavours while you prepare the veg and herby yogurt.
2 Mix the cabbage and carrot with the remaining lime juice and a pinch of salt. Heat the grill to high and put the paneer on a baking tray lined with foil. Spoon over any sauce left in the bowl.
3 Mix the yogurt, herbs and garlic in a bowl or whizz in a small food processor. Grill the paneer for 5 mins, until starting to char at the edges, and warm the naan on the shelf below.
4 To serve, spread the herby yogurt over the naan, and top with the salad, paneer and whole mint leaves.
good to know fibre  PER SERVING 1023 kcals • fat 44g • saturates 21g •  carbs 101g • sugars 28g • fibre 11g • protein 50g • salt 2.4g

meal plan

Easy family

This plan is all about delicious dinners that the whole family will love, from zingy lemon orzo chicken to comforting gnocchi alla norma. These recipes will help you top up your daily count of fruit and veg too – our green soup for example, with a touch of cream and topped with crispy chorizo, is a great way to get kids to eat veg like kale and spinach, while our our caponata pasta makes clever use of jarred Mediterranean veg. Stir-fries are the classic fast food at home, and our fragrant pork & lemongrass noodles makes use of savvy storecupboard ingredients for a dish that’s not only low in salt and sugar but ready in just 20 minutes. Our honey & soy chicken also makes the most of everyday ingredients – just add rice and greens. And with UK guidelines recommending we eat one portion of oily fish per week, our hazelnut-crusted salmon is a valuable inclusion to this plan.

Veg, fruit & fresh herbs
2 onions
2 garlic bulbs
800g new potatoes
250g spinach
120g kale
21/2 lemons
2 leeks
470g asparagus
60g ginger
2 bunches of spring onions  500g white potatoes
200g swiss chard
2 medium carrots
2 aubergines
1 red chilli
Bunch of basil
Bunch of coriander
Bunch of parsley
Bunch of chives
6 sprigs of thyme
Fridge
100g chorizo
250g cooked chicken
8 skin-on chicken thighs  4 x 140g skinless salmon fillets  500g pork mince
Parmesan
2 tbsp low-fat crème fraîche
50ml double cream
Freezer
250g frozen peas
Storecupboard
11/2 litres veg stock
500ml low-salt chicken or veg stock
350g rigatoni or penne pasta
500g gnocchi
1 tbsp small capers
250g jar chargrilled Mediterranean
vegetables  300g orzo
4 tbsp honey
2 tbsp raisins
60g hazelnuts
2 nests vermicelli rice noodles
4 tsp lemongrass paste
2 × 400g cans chopped tomatoes
Pinch of sugar  11/2 tsp chilli flakes  2 tsp fennel seeds
Olive oil
Sunflower oil
4 tbsp dark soy sauce  4 tbsp tomato ketchup  2 tsp Dijon mustard
2 tsp fish sauce
1 tsp red wine vinegar

Hazelnut-crusted salmon with crushed potatoes
SERVES 4  PREP 15 mins  COOK 20 mins  EASY
4 garlic cloves, unpeeled
1 tbsp olive oil, plus 1 tsp
800g new potatoes, halved or quartered if large
320g asparagus, woody ends trimmed
60g hazelnuts
6 thyme sprigs, leaves picked
1 lemon, zested
4 x 140g skinless salmon fillets
2 tsp Dijon mustard
10g parsley, roughly chopped
1 Heat the oven to 220C/200C fan/ gas 7. Put the garlic cloves on a sheet of foil and drizzle with 1 tsp olive oil. Bring the edges of the foil together to enclose the garlic and put on a baking tray. Bake for 10 mins.
2 Meanwhile, simmer the potatoes in a large pan of boiling salted water, covered, for 10-15 mins, until tender. Add the asparagus for the last 2 mins of cooking time. Drain and separate the potatoes and asparagus.
3 While the potatoes are cooking, tip the hazelnuts, thyme leaves and lemon zest into a mini food processor and blitz until the mixture resembles breadcrumbs – a few chunkier bits of hazelnut is fine. Season lightly.
4 Remove the garlic from the oven and set aside. Line the tray with baking parchment and arrange the salmon fillets on top. Spread the fillets with the Dijon mustard, then gently pack on the hazelnut crumb. Bake for 10 mins, until the salmon is just cooked through.
5 Squeeze the garlic into a small bowl, discarding the skins. Whisk in the remaining olive oil. Roughly crush the potatoes with a potato masher. Drizzle over the garlic oil, add the parsley, season and toss together. Serve the salmon with the garlic potatoes and the asparagus.
good to know healthy • fibre • gluten free PER SERVING 532 kcals • fat 29g • saturates 4g •  carbs 31g • sugars 4g • fibre 7g • protein 34g • salt 0.4g

Caponata pasta
SERVES 4  PREP 2 mins  COOK 18 mins  EASY  V
4 tbsp olive oil (or use the oil from the jar of chargrilled veg – see below)
1 onion, finely chopped
4 garlic cloves, finely sliced
250g chargrilled Mediterranean veg (peppers and aubergines, if possible) from a jar, drained if in oil (you can use this oil in place of the olive oil) and roughly chopped
400g can chopped tomatoes
1 tbsp small capers
2 tbsp raisins
350g rigatoni or penne
bunch of basil, leaves picked
parmesan (or vegetarian alternative) shaved, to serve
1 Heat the oil in a large pan and cook the onion for 8-10 mins until starting to caramelise. Add the garlic for the final 2 mins of cooking time.
2 Tip in the mixed veg, tomatoes, capers and raisins. Season well and simmer, uncovered, for 10 mins, or until you have a rich sauce.
3 Meanwhile, cook the pasta following pack instructions, until al dente, then drain, reserving some of the pasta water. Tip the pasta into the sauce, adding a splash of the cooking water if it needs loosening. Scatter with the basil leaves and parmesan to serve.
PER SERVING 542 kcals • fat 14g • saturates 2g •  carbs 85g • sugars 21g • fibre 9g • protein 14g • salt 0.5g

Caramelised honey, darkened with soy sauce, is the base for this crowd-pleasing dish. It’s great for family meals, buffets and picnics too. For an extra layer of warming spice, use 1 tsp Chinese five-spice powder instead of the ground fennel seeds, and swap the chilli flakes for 2 red chillies, deseeded and chopped.

Honey & soy chicken
SERVES 4  PREP 15 mins plus at least  2 hrs marinating  COOK 30 mins  EASY
8 skin-on chicken thighs (about 1kg)
4 tbsp honey
4 tbsp dark soy sauce
4 tbsp lemon juice
4 tbsp tomato ketchup
30g ginger, peeled and finely grated
4 garlic cloves, crushed
½ tsp red chilli flakes
2 tsp fennel seeds, toasted and ground using a pestle and mortar or spice grinder
1 tbsp sunflower oil
spring onions, sesame seeds, rice and salad or steamed greens, to serve
1 Using a sharp knife, score each chicken thigh twice through the skin. Season and transfer to a bowl.
2 Whisk the honey, soy, lemon juice, ketchup, ginger, garlic, chilli flakes and fennel seeds together. Pour over the chicken, making sure each piece is coated. Cover and marinate in the fridge for at least 2 hrs, or overnight if you have time.
3 Heat the oven to 200C/180C fan/gas 6. Line a large roasting tin with foil and put in the oven to heat up for 10 mins. Gently shake the excess marinade off the chicken, reserving the leftover marinade, then arrange in a single layer in the hot tin. Drizzle with the oil and roast for 10 mins.
4 Meanwhile, pour the reserved marinade into a small pan and bring to the boil over a medium-low heat, stirring often. Cook for 7-10 mins, or until thick and syrupy.
5 Remove the chicken from the oven and pour any juices from the tin into the pan with the sauce. Cook for 5 mins more.
6 Spoon the sauce over the chicken, then bake for 10-15 mins, until the juices run clear when pierced with a knife. Garnish with sliced spring onions and sesame seeds, if you like, and serve with rice and salad or steamed greens.
PER SERVING 348 kcals • fat 18g • saturates 4g • carbs 26g • sugars 24g • fibre 1g • protein 21g • salt 2.5g

Green soup with crispy chorizo
SERVES 6  PREP 10 mins  COOK 30 mins  EASY
2 tbsp olive oil, plus extra to serve
1 onion, finely chopped
1 garlic clove, crushed
500g potatoes, peeled and chopped
11/2 litres vegetable stock
250g spinach
120g kale
50ml double cream, plus extra for drizzling
1/2 lemon, juiced
100g chorizo, finely chopped
1 Heat the oil in a saucepan or casserole dish over a medium heat. Add the onion and a pinch of salt and fry gently for 10 mins, until softened and translucent. Add the garlic and fry for 1 min. Stir through the potatoes and stock, cover and cook for 15 mins. Add the spinach and kale and cook for a further 5-10 mins, or until wilted. Use a hand blender to blitz everything until smooth, then stir in the double cream and lemon juice and season to taste.
2 Heat a small frying pan over a medium heat and fry the chopped chorizo until crispy. Ladle the soup into bowls. Top with the chorizo, a drizzle of chorizo oil from the pan and a good grinding of black pepper. Finish with a drizzle of cream.
good to know low cal   PER SERVING 245 kcals • fat 15g • saturates 5g •  carbs 18g • sugars 5g • fibre 5g • protein 8g • salt 1.3g

Gnocchi alla norma
SERVES 4  PREP 10 mins  COOK 25 mins  EASY  V
3 tbsp olive oil
2 aubergines, cut into 1cm chunks
2 garlic cloves, sliced
400g can plum tomatoes
1 tsp red wine vinegar
pinch of chilli flakes (optional)
small bunch of  basil, leaves picked and stalks finely chopped
pinch of sugar
500g gnocchi
parmesan (or vegetarian alternative),  to serve
1 Heat the oil in a deep frying pan and fry the aubergine with a pinch of salt for 10 mins, until golden brown.
2 Add the garlic and fry for 2 mins, until fragrant. Tip in the tomatoes, then half-fill the tin with water and add that too. Stir in the vinegar, chilli flakes if using, and basil stalks. Mash the tomatoes with a wooden spoon to break them up. Simmer for 15 mins, until thickened. Season well, and check for sweetness. Add a pinch of sugar,  or a dash more vinegar, if necessary.
3 Cook the gnocchi in boiling salted water for 1-2 mins, until just starting  to rise to the top of the water. Drain, reserving some of the cooking water. Add the gnocchi to the sauce, with a splash of the cooking water to loosen  if necessary, stir in some of the basil, then remove from the heat. To serve, scatter with more basil and grate over the parmesan.
good to know low fat • low cal  PER SERVING 362 kcals • fat 10g • saturates 2g •  carbs 56g • sugars 7g • fibre 8g • protein 8g • salt 1.8g

Fragrant pork & lemongrass noodles
SERVES 4  PREP 10 mins  COOK 10 mins  EASY
2 nests of vermicelli noodles
3 garlic cloves, crushed
thumb-sized piece of ginger, peeled and grated
4 tsp lemongrass paste
1 lime, zested and juiced, plus extra wedges to serve (optional)
1 red chilli, deseeded and finely sliced
2 tsp olive oil
2 medium carrots, coarsely grated
8 spring onions, finely sliced
500g pork mince
200g swiss chard, finely sliced
2 tsp fish sauce
½ small bunch of coriander, roughly chopped
1 Prepare the vermicelli noodles following pack instructions, then set aside. Meanwhile, mix the garlic, ginger, lemongrass, lime zest and chilli together. Heat the olive oil in a large frying pan over a medium-high heat and fry the mixture for 2 mins, until beginning to soften.
2 Scatter in the carrots and spring onions and fry for 2 mins more, stirring frequently. Add the pork mince and cook for another 3 mins, then mix in the swiss chard and cook for 2 mins more, until the pork is cooked through.
3 Drizzle in the fish sauce and lime juice, then scatter in the coriander. Cook everything for 1 min, stirring to combine. Tip in the noodles, toss well and serve immediately.
good to know healthy • low cal • gluten free PER SERVING 461 kcals • fat 15g • saturates 5g •  carbs 50g • sugars 4g • fibre 5g • protein 30g • salt 1.2g

This recipe also appears in our 30-minutes-or- less meal plan on page 76.

Lemon orzo chicken
SERVES 4  PREP 4 mins  COOK 18 mins  EASY
1 tbsp olive oil
2 leeks, halved and finely sliced
300g orzo
150g asparagus, roughly chopped into 4cm lengths
500ml low-salt chicken or vegetable stock
2 tbsp low-fat crème fraîche
1 lemon, zested and juiced
250g cooked chicken, shredded
250g frozen peas
½ small bunch of chives
1 Heat the oil in a pan and fry the leeks for 5 mins over a medium-high heat, adding a splash of boiling water from the kettle halfway through to steam them slightly. Add the orzo, asparagus and stock, and cook for 10 mins over a high heat, stirring continuously.
2 Stir through the crème fraîche, lemon zest, juice, chicken, peas and most of the chives. Season and keep on the heat for 3-4 mins to warm the chicken through, adding a splash of water to loosen if needed. Divide between bowls and top with the remaining chives to serve.
Good to know low fat PER SERVING 534 kcals • fat 11g • saturates 3g •  carbs 68g • sugars 9g • fibre 10g • protein 35g • salt 0.4g

You’ve chosen a plan, now cut down on waste

Avoid throwing away surplus food and leftovers by reading these  practical tips for running an economical household

The issues surrounding food waste and sustainable practices are complex. At Good Food, we’re trying to find realistic solutions to the problem of the food waste and packaging generated by our test kitchen. If you only do one thing, try not to buy too much – and when you choose produce, don’t overlook the wonky fruit and veg. We’ve also got plenty of ideas for how to use your leftovers here: goodfood.com/howto/guide/ways-use-up-leftovers

Where food is wasted
Misshapen, marked, discoloured or wonky fruit and vegetables that don’t meet the standards of the marketplace (up to 40% of a crop) are thrown away before even leaving the farm.
Some food goes off when transported.
Offcuts and foods past their use-by dates are thrown away both by retailers and by us at home. (In developed countries, this kind of waste is the greatest proportion of food lost.)
Cooked, uneaten food is binned.

How we can waste less food
We should eat all shapes and sizes:  ‘Ugly’ fruit and veg is sold by schemes including London-based Oddbox – who also give their surplus to those in need via food redistribution charity The Felix Project – and wonkyvegboxes.co.uk in the Leicestershire area.
Some companies use imperfect fruit and veg in their products too. These include Rubies in the Rubble, Waste Not, Snact, ChicP, Dash Water and more.
We should use imperfect produce in other ways: an increasing amount  of food waste is being sent to be composted – so it’s put back into the soil – or to anaerobic digestion facilities, where it is broken down and converted into gases, creating a source of renewable energy.
According to recent figures from WRAP, household food waste makes up around 70% by weight of the UK post-farm-gate total. They estimate that cutting food waste could save each household up  to £700 per year.

Top 5 ways to cut down on food waste
Don’t overbuy. Keep track of what you’ve bought and used. WRAP suggests taking a ‘shelfie’ – a photo of your fridge and cupboards to remind you of what you already have.
Check the use-by dates of fresh food when you buy it. These are the dates  to take notice of, rather than the best-before dates. Only buy what you can use before it expires.
Think ahead. Plan what you’re going to cook and how you’ll use the leftovers.
Get to know your grocer. They’ll have advice on how to use up leftover veg.
Love your freezer. Use your weekends to batch-cook and freeze. There are plenty of freezing tips in our guide here: goodfood.com/howto/guide/top-tips-freezing-food

leftovers

12 clever ways to use up
leftover ingredients

Keep these ideas handy for future reference. They can save you time  and money – and help the environment!

1. Carrots
Grate 1 large carrot into a bowl. Add 50g rolled oats, 4 tbsp apple juice or milk, 1/2 tsp ground cinnamon and 2 tbsp chopped apricots or raisins. Mix well, then chill overnight. To serve, mix in 50g natural yogurt and top with chopped walnuts.

2. Salad leaves
If your leaves are starting to turn limp, stir-fry iceberg or Gem lettuce with some sesame oil, garlic and soy sauce for a speedy Asian-inspired side dish.

5. Mayonnaise
Mayonnaise can be used in  sauces, creamy salad dressings  or sandwiches instead of butter. Spread over the outside of a cheese toastie for a crispier finish. Mix mayonnaise with shredded cooked chicken, a handful of chopped soft herbs like dill or chives and some gherkins, and serve on toasted sourdough for an open sandwich. Or, combine with a few tablespoons of pesto, a grated garlic clove and a grating of parmesan to serve with roast chicken and chargrilled veg. Store mayo in the fridge once opened.

9. Coconut milk
Leftover coconut milk mixed with icing sugar makes a deliciously different icing to drizzle over muffins or mince pies.

10. Cooked rice
Fry 1 chopped onion in a drizzle of oil, add 2 tbsp mild curry powder and 300g cooked leftover rice. Flake through some hot smoked fish – mackerel, salmon or trout all work well. Heat for a few more mins until the rice is piping hot, then scatter with chopped parsley. Serve with a poached egg for a hearty breakfast or lunch.

3. Fresh herbs
Clear out unused fresh herbs to create a tasty twist on salsa verde. Blitz a large bunch of mixed soft herbs (such as basil, coriander, chives, tarragon, mint or parsley) with the juice of 1 lemon, 2 tsp capers and 3 tbsp olive oil. Season, then chill until serving. Particularly good with fish.

4. Stale pitta or tortilla wraps
Break up stale pitta or tortilla wraps, lay on a baking sheet, drizzle with a little olive oil and sprinkle with sea salt. Grill until starting  to turn golden brown at the edges. Eat like crisps, or for a Lebanese-style salad, scatter over chopped lettuce, tomatoes, parsley and cucumber, dressed with lemon juice, olive oil and sumac.

6. Parmesan rind
Use the rind from a wedge of parmesan to add flavour to risottos, soups or stews – just remember to take it out before serving.

7. Bread
Whizz up leftover herbs and stale bread in your food processor to make herby breadcrumbs, then freeze. Use from frozen for a great coating for fried or baked fish.

8. Honey
Swirl honey into dips, marinades or dressings for natural sweetness. Drizzle it over freshly baked cakes for a sticky glaze – it works brilliantly with carrot cake. Or,  mix into softened butter and spread over crumpets. Store in a cool, dark place.

11. Yogurt
Mix natural yogurt with an equal quantity of self-raising flour and a sprinkling of cumin seeds. Divide the dough into walnut-sized balls, roll as thinly as you can and cook in a griddle pan for 1-2 mins each side.

12. Tomato ketchup
Found on most tables throughout the UK, this beloved sauce is surprisingly versatile. It’s a great way to add a sweet and sour vibe to stir-fries, or to give extra flavour to bolognese – you can even use it instead of tomato purée in a pinch.

Recipe index

Trusted recipes from the Good Food test kitchen

Meat & Poultry
5-a-day couscous with chicken thighs 110
Air-fryer chicken fajitas 56
Air-fryer pork & potato kofte with salad 55
Air-fryer smash burgers with cheese & bacon 51
Air-fryer sticky chicken with crispy potatoes 56
Bang bang chicken cups 85
BBQ bavette steak with a charred aubergine &
onion platter 63
BBQ chicken drummers with green goddess
salad 71
Creamy sausage & harissa pasta 80, 112
Chicken & courgette fried rice 25
Chicken, leek & brown rice stir-fry 75
Chicken, mango & noodle salad 83
Chicken satay salad 17
Cumin-crusted lamb with shallots & crushed
new potatoes 43
Curried beef pasties 94
Easy air-fryer cheese & ham hock gnocchi 52
Easy chicken fajitas 77
Fragrant pork & lemongrass noodles 76, 118
Green soup with crispy chorizo 116
Ham, cheese & pear salad 88
Herby chicken mayo sandwiches 121
Hoisin duck stir-fry 20
Honey & soy chicken 116
Italian garlic chicken with white bean &
rosemary mash 91
Lemon orzo chicken 119
Mango chutney & chicken sliders 89
Meatball & tomato soup 19
Miso chicken traybake 13
Pea & ham pot pie 109
Sausage & lentil cassoulet 93
Sausage, chorizo & leek hash 93
Sausage meatball & mushroom pasta 23
Sausages with quick romesco & lentils 60
Simple chicken & spinach curry with easy
flatbreads 97
Speedy sausage stroganoff tagliatelle 15
Spiced chicken & sweet potato stew 47
Spiced lamb with bulgur & tahini dressing 70
Spicy chorizo & harissa barley risotto 44
Sweet potato cottage pie 94
Teriyaki chicken 25
fish & Seafood Cod & chorizo stew 18
Cod with cucumber, avocado & mango salsa
salad 68
Easy kedgeree 121
Easy seafood chowder 111
Fragrant prawn rice noodle salad 64
Hazelnut-crusted salmon with crushed
potatoes 115
Lentil & tuna salad 86
Pan-fried salmon with braised Little Gem 48, 78
Peppered mackerel & pink pickled onion
salad 85
Sea bass with cauliflower mash & parsley
sauce 13
Sesame salmon, purple sprouting broccoli &
sweet potato mash 73
Spiced trout skewers with green bean &
cashew curry 60
Spicy teriyaki prawns & sesame fried rice 107
Sriracha & lime prawn linguine 47
Trout, sweet potato & vegetable traybake 9
vegetarian
Air-fryer spinach & feta filo parcels 52 •
Air-fryer sweet potato hash 55 •
Artichoke, chickpea & feta salad 59 •
Avocado, roasted broccoli & rice salad 69 •
Bean & halloumi stew 17 •
Burnt aubergine veggie chilli 102 •
Butternut squash & sage risotto 105 •
Caponata pasta 116 •
Carrot biryani 21 •
Carrot overnight oats 121 •
Chana masala with pomegranate raita 72 •
Courgette, lemon & mint linguine with fennel
seed pangrattato 63 •
Creamy coconut & spinach dhal 6 ••
Creamy greens pot pie 37 •
Creamy lentil curry 28 •
Easy lentil curry 42 •
Frying pan margherita pizzas 97 •
Gnocchi alla norma 118 •
Halloumi fajitas with soured cream &
guacamole 10 •
Herby rice with roasted veg & halloumi 35 •
Lemon roasted vegetables with yogurt & tahini
dressing 67 •
Mushroom bolognese 35 ••
No-cook veggie fajitas 86 •
Orecchiette with butter beans, parsley, chilli
& lemon 78 •
Roasted aubergine & tomato curry 33 ••
Roasted green pepper & red kidney bean
chilli 64 •
Roasted veg, chickpea & hasselback halloumi
traybake 44 •
Salsa verde 121 •
Slow cooker vegetable lasagne 101 •
Spicy cauliflower & halloumi rice 99 •
Spinach & feta cannelloni 38 •
Spring green salad with parsley & blue
cheese 81 •
Squash & halloumi flatbreads with sweet chilli
beetroot jam 36 •
Sticky tofu with veg-fried noodles 9 ••
Sticky paneer mango naan with herby
yogurt 112 • Stir-fried lettuce with sesame and soy 121 •
Sweet potato & peanut curry 101 ••
Tagliatelle with spinach & petit pois 10 ••
Teriyaki tofu with charred spring onions 104 •
Three-bean chilli with rice 28 •
Tomato, courgette & cream pasta 26 •
Vegetable & bean chimichangas 27 •
Vegetarian enchiladas 102 •
Vegetarian fajitas 38 •
Veggie-loaded flatbread 108 •
Yogurt flatbreads 121 •

RECIPE  KEY  • Vegetarian  • Vegan