Curried chicken and lentil soup

Serves 4

Calories per serving 223kcal

 

• 1tbsp olive oil

• 1 medium onion finely chopped

• 1 red pepper de seeded and chopped into chunks

• 2tbsp curry powder

• 1 tin 400g chopped tomatoes

• 1 chicken stock cube

• 50g red slit lentils

• 225g frozen spinach

• 200g cooked chicken

 

1. Heat extra virgin olive oil in a large non-stick saucepan. Add onion and pepper and gently fry for 5 mins.

2. Stir in curry powder and cook for a few seconds more, stirring constantly.

3. Add chopped tomatoes and bring to the boil. Cook for 2 mins, stirring constantly, then crumble over chicken stock cube and then add 1ltr Water

4. Rinse dried red split lentils and add to the pan. Stir in frozen spinach and bring to simmer. Season well with salt and pepper. Cook 10 mins, stirring often.

5. Add cooked chicken pieces and cook for 8-10 mins. You can add extra water if needed.

6. Adjust seasoning to taste and serve with lemon wedges for squeezing over.

 

 

Edamame and tuna salad

Serves 2

Calories per portion 408

 

• 200g frozen Edamame beans

• 2 spring onions trimmed and thinly sliced

• 1 110g tin no drain tuna

• 15g parsley

• 1 ½ tbsp cider vinegar

• 3tbsp olive oil

• 2 large handfuls rocket

 

1. Tip frozen Edamame beans into a heatproof bowl and cover with just-boiled water from a kettle. Stir and leave for 1 min to allow the beans to thaw.

2. Drain and rinse under cold water.

3. Place the beans, 2 spring onions, tinned tuna and parsley in a bowl and use a fork to flake the tuna.

4. Drizzle cider vinegar and olive oil over salad, season with salt and pepper and toss together well.

5. Just before serving, add 2 large handfuls of rocket and toss lightly.

 

 

 

Asparagus, pea and mint frittata muffins

Serves 6

Calories per muffin 154

 

• 150g asparagus trimmed cut into 2-3 cm pieces

• 100g frozen peas

• 4 spring onions trimmed and thickly sliced

• 3 tbsp chopped mint

• 6 large eggs

• Salt and pepper

• 65g feta cheese cubed

 

1. Preheat the oven to 200C/fan 180C/Gas 6 and generously oil a deep, six-hole muffin tin. Cut six roughly 10cm square pieces of non-stick baking paper and use to line the tins, leaving the excess paper peeking over the sides.

2. Third-fill a large pan with water and bring to the boil. Add asparagus and cook for 4 mins. Add the frozen peas and cook for 1 min more.

3. Drain the vegetables and tip into a large bowl with spring onions and the chopped fresh mint.

4. Beat eggs in a separate bowl with a good pinch of salt and pepper.

5. Divide the vegetables between six muffin cases and top with feta chunks.

6. Pour the egg over the vegetables, and then bake in the oven for about 20 mins.

 

 

 

 

Parsnip rosti with a poached egg and mustard sauce

Serves 1 

Calories per serving 302kcal

 

• 1 large parsnip, approx 20g, coarsely grated

• 1 small onion, approx 60g, very finely sliced

• 1 tbsp wholegrain mustard

• 1 tsp olive oil

• 1 tbsp full fat natural yogurt

• ¼ lemon, juiced

• 1 egg

• Small handful of salad leaves

 

 

1. Mix the parsnip, onion and ¾ of the mustard together in a bowl, then season with salt and pepper.

2. Heat the oil in a non-stick frying pan, then form the mixture into 3 patties and cook in the pan for 5-6 minutes on each side until golden and cooked through, turning carefully.

3. Meanwhile, mix ½ tbsp of mustard with the yogurt, lemon juice and some black pepper to make the sauce.

4. Poach the egg in boiling water for 3 minutes or to your liking. Serve the rosti topped with the egg, the rocket and a drizzle of the sauce.

 

 

 

Prawn, fennel, bean and orange salad

Serves 1

Calories per serving 385 kcals

 

 

• 10g almonds

• 1 orange

• 1 tbsp extra-virgin olive oil

• 1 small clove of garlic, finely grated

• 1 small bulb of fennel, finely sliced

• 100g tinned cannellini beans

• 50g cooked prawns

• Large handful of mixed salad leaves

 

1. Toast the almonds in a non-stick frying pan for 3-4 minutes, and then roughly chop.

2. Slice the skin off the orange, then cut off the top and bottom and use a sharp knife to cut out the segments over a large bowl, reserving the juice.

3. Put the segments to one side, then add the olive oil, garlic and some seasoning to the bowl and mix well to make the dressing. Drain, then rinse the cannellini beans under a cold tap.

4. Add the orange segments back to the bowl along with the fennel, beans, prawns and lettuce leaves and mix everything together. Scatter over the toasted almonds to serve.

 

 

Chicken and courgette salad with avocado dressing

Serves 1

Calories per serving 360

 

• ¼ avocado

• 2 tsp extra-virgin olive oil

• ½ lemon, juiced

• ½ clove of garlic, roughly chopped

• 1 cooked skinless chicken breast, shredded into bitesize pieces

• ½ courgette, halved lengthways then thinly sliced

• 50g salad leaves

• 1 tsp seeds (pumpkin, sunflower, or mixed – your choice)

 

 

1. Toast the seeds in non-stick frying pan over medium heat for 3-4 minutes.

2. Put avocado, olive oil, lemon juice, garlic, salt and pepper and a splash of water in a food processor and blitz until smooth.

3. Pour the dressing into a bowl, then add the chicken, courgette and salad and toss to coat.

4. Garnish with seeds.

 

 

 

Egg and spinach omelette wrap

Serves 1

Calories per serving 325 kcals

 

• 2 medium eggs

• 25-30g frozen chopped spinach, defrosted (1 cube)

• 20ml milk

• Small pinch of chilli flakes (optional)

• 2 tsp wholemeal flour

• 1 tsp olive oil

• 2 tbsp cream cheese

• Small handful of salad leaves

 

 

1. Whisk the eggs in a jug, then add the chopped spinach, milk, chilli flakes, flour and some seasoning and whisk it all together.

2. Heat the oil in a non-stick frying pan and pour in the batter. Cook for 2-3 minutes, then flip over and cook for 1 more minute.

3. Remove from the pan and allow to cool, then spread on the cream cheese, dot on the caramelised onion and cover with the lettuce leaves. Roll up and cut into pieces to serve.

 

 Wrap these tightly in cling film to take in a lunch box

 

 

Cajun bean patties with avocado and tomato  

Serves 1

Calories per serving 388 kcals

 

• ½ 400g can of black beans or kidney beans, rinsed and drained well

• ½ small red onion, finely chopped

• ¼ tsp garlic powder

• ¼ tsp paprika

• 2 tsp olive oil

• ½ tsp red wine vinegar

• ½ avocado, peeled, de-stoned and sliced

• 100g cherry tomatoes, quartered

• Small bunch of coriander, roughly chopped

 

1. Mix the beans, red onion, garlic powder, paprika and some seasoning, then use your hands to scrunch up the mixture really well until it has formed a paste, and make 3 small patties.

2. Heat 1 tsp olive oil in a non-stick frying pan and cook the patties for 3-4 minutes on each side.

3. Meanwhile, mix the remaining oil with the vinegar and a small pinch of salt and pepper in a bowl, then stir in the avocado, tomatoes and coriander.

4. Serve with the bean patties.

 

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Mexican bean soup with guacamole

Serves 2

Calories per portion 391kcals

 

• 2 tsp rapeseed oil

• 1 large onion, finely chopped

• 1 red pepper, cut into chunks

• 2 garlic cloves, chopped

• 2 tsp mild chilli powder

• 1 tsp ground coriander

• 1 tsp ground cumin

• 400g can chopped tomatoes

• 400g can black beans

• 1 vegetable stock cube

• 1 small avocado

• handful chopped coriander

• 1 lime, juiced

• ½ red chilli, deseeded and finely chopped (optional)

1. Heat the oil in a medium pan, add the onion (reserving 1 tbsp to make the guacamole later) and pepper and fry, stirring frequently, for 10 mins. Stir in the garlic and spices, then tip in the tomatoes and beans with their liquid, half a can of water and the bouillon powder. Simmer, covered, for 15 mins.

2. Meanwhile, peel and de-stone the avocado and tip into a bowl, add the remaining onion, coriander and lime juice with a little chilli (if using) and mash well. Ladle the soup into two bowls, top with the guacamole and serve.

 

 

Salmon veggie bowl

Serves 2

Calories per serving 395kcals

 

• 2 carrots

• 1 large courgette

• 2 cooked beetroot, diced

• 2 tbsp balsamic vinegar

• ⅓ small pack dill, chopped, plus some extra fronts (optional)

• 1 small red onion, finely chopped

• 280g poached salmon

• 2 tbsp capers in vinegar, rinsed

 

1. Shred the carrots and courgette into long spaghetti strips with a julienne peeler or Spiralizler, and pile onto two plates.

2. Stir the beetroot, balsamic vinegar, chopped dill and red onion together in a small bowl, then spoon on top of the veg.

3. Flake over chunks of the salmon and scatter with the capers and extra dill, if you like.