Low calories meal ideas

Spicy meatballs with chilli black beans

 

 

 

Ingredients

 

1 red onion, halved and sliced

2 garlic cloves, sliced

1 large yellow pepper, quartered, deseeded and diced

1 tsp ground cumin

2-3 tsp chipotle chilli paste

300ml reduced-salt chicken stock

400g can cherry tomatoes

400g can black beans or red kidney beans, drained

1 avocado, stoned, peeled and chopped

juice ½ lime

For the meatballs

• 500g pack turkey breast mince
• 50g porridge oats
• 2 spring onions, finely chopped
• 1 tsp ground cumin
• 1 tsp coriander
• small bunch coriander, chopped, stalks and leaves kept separate
• 1 tsp rapeseed oil

 

Method

1. First make the meatballs. Tip the mince into a bowl, add the oats, spring onions, spices and the coriander stalks, then lightly knead the ingredients together until well mixed. Shape into 12 ping-pong- sized balls. Heat the oil in a non-stick frying pan, add the meatballs and cook, turning them frequently, until golden. Remove from the pan.
2. Tip the onion and garlic into the pan with the pepper and stir-fry until softened. Stir in the cumin and chilli paste, then pour in the stock. Return the meatballs to the pan and cook, covered, over a low heat for 10 mins. Stir in the tomatoes and beans, and cook, uncovered, for a few mins more. Toss the avocado chunks in the lime juice and serve the meatballs topped with the avocado and coriander leaves.

 

 

Coconut & squash dhansak

 

 

Ingredients

• 1 tbsp vegetable oil
• 500g butternut squash (about 1 small squash), peeled and chopped into bite-sized chunks (or buy a pack of ready-prepared to save time), see tip, below left
• 100g frozen chopped onions
• 4 heaped tbsp mild curry paste (we used korma)
• 400g can chopped tomatoes
• 400g can light coconut milk
• mini naan bread, to serve
• 400g can lentils, drained
• 200g bag baby spinach
• 150ml coconut yogurt (we used Rachel’s Organic), plus extra to serve

 

Method

1. Heat the oil in a large pan. Put the squash in a bowl with a splash of water. Cover with cling film and microwave on High for 10 mins or until tender. Meanwhile, add the onions to the hot oil and cook for a few mins until soft. Add the curry paste, tomatoes and coconut milk, and simmer for 10 mins until thickened to a rich sauce.
2. Warm the naan breads in a low oven or in the toaster. Drain any liquid from the squash, then add to the sauce with the lentils, spinach and some seasoning. Simmer for a further 2-3 mins to wilt the spinach, then stir in the coconut yogurt. Serve with the warm naan and a dollop of extra yogurt.

 

 

 

Miso-roasted aubergine steaks with sweet potato

 

 

 

Ingredients

• 1 large aubergine (about 375g)
• 2 tbsp brown miso paste (we used Clearspring)
• 350g sweet potatoes, unpeeled and cut into chunky wedges
• 1 tbsp sunflower oil
• thumb-sized piece ginger, grated
• 1 garlic clove, grated
• pinch of pink Himalayan salt
• 8 spring onions, sliced diagonally
• small pack parsley, leaves chopped

 

Method

1. Heat oven to 180C/160C fan/gas 4. Peel the aubergine with a potato peeler and roughly spread the miso paste all over it – the best way to do this is with the back of a spoon.
2. Put it in a roasting tin along with the sweet potato wedges. Pour 225ml boiling water into the base of the tin, then add the oil, ginger and garlic. Sprinkle a pinch of salt over the wedges and place in the oven.
3. After 30 mins, pour another 125ml boiling water into the base of the tin and roast for another 20 mins. Repeat, adding 50ml boiling water and the spring onions, and roast for 10 mins more. Check the aubergine is cooked by inserting a knife in the centre – if it is ready it will easily slide in and out, and the aubergine will be soft on the inside.
4. Sprinkle the chopped parsley over the potato wedges, slice the aubergine into 2cm thick ‘steaks’ and serve on top of the potatoes. If there is no sauce in the bottom of the tin, add 3 tbsp water to loosen up the miso, then pour the miso gravy over the aubergine steaks and sprinkle with cracked black pepper.

 

 

 

Poached salmon with tarragon

 

 

Ingredients

• 1 lemon
• 200g half-fat crème fraîche
• small pack tarragon, leaves only, chopped
• 1 garlic clove, crushed to a paste
• 400g green beans, trimmed and halved
• 4 salmon fillets
• cooked baby new potatoes, to serve

 

 

Method

1. Zest the lemon and cut into wedges. Mix together the crème fraîche, tarragon, garlic, lemon zest and a squeeze of juice, season to taste and set aside.
2. Bring a large shallow pan of salted water to the bowl and cook the green beans for 3 mins until just done. Remove with a slotted spoon, drain and cool under cold running water before tossing with the crème fraîche mixture.
3. Bring the pan back to the boil, then turn the heat down to a very gentle simmer and slide in the salmon pieces. Poach for 8-10 mins or until cooked to your liking. Remove from the pan and put on kitchen paper before plating up. Serve with the green beans and baby new potatoes.

 

 

 

Mediterranean fish gratins

 

 

Ingredients

• 3 tbsp olive oil
• 1 large onion, thinly sliced
• 1 fennel bulb (about 250g/9oz), trimmed and thinly sliced
• 3 large garlic cloves, finely sliced
• 1 heaped tsp coriander seeds, lightly crushed
• 150ml white wine
• 2 x 400g cans chopped tomatoes with herbs
• 2 tbsp tomato purée
• good pinch of saffron
• 1 bay leaf
• 1 tbsp fresh lemon juice
• 1 small bunch flat-leaf parsley, leaves roughly chopped
• 900g mixed skinless fish fillets, (anything you like) cut into chunks
• 350g raw peeled king prawns
• 75g finely grated Parmesan
• 50g panko or coarse dried breadcrumbs
• green salad, to serve (optional)

 

Method

1. Heat the oil in a large, wide non-stick saucepan or sauté pan and gently fry the onion, fennel, garlic and coriander seeds for 15 mins, stirring regularly until the vegetables are softened and lightly coloured. Pour the wine into the pan and add the tomatoes, tomato purée, saffron and bay leaf. Season and bring to a gentle simmer. Cook for about 15 mins, stirring occasionally, until thick.
2. Heat oven to 220C/200C fan/gas 7. Stir the lemon juice and most of the parsley into the tomato mixture, pop the raw fish pieces and prawns on top and stir well. Cover tightly with a lid and simmer gently over a medium heat for 4-5 mins or until the fish is almost cooked. Stir a couple of times as the fish cooks, taking care not to let it break up.
3. Ladle the hot tomato and fish mixture into 6 individual pie dishes – they will each need to hold around 350ml. Mix the cheese, breadcrumbs, remaining parsley and a little ground black pepper together and sprinkle over the top. Bake on a baking tray for 20 mins or until the pies are golden brown and bubbling. Serve with green salad, if you like.

 

 

Prawn, fennel & rocket risotto

 

 

Ingredients

• 1.2l vegetable stock
• 1 tbsp olive oil
• 1 onion, finely chopped
• 1 large garlic clove, finely chopped
• 1 small fennel bulb, cored and finely chopped
• 300g risotto rice
• 300g peeled raw king prawns
• 1 lemon, ½ zested and 1 tbsp juice
• 70g bag rocket

Method

1. Put the stock in a large saucepan, bring to the boil, then lower to a simmer. Meanwhile, heat the oil in a large saucepan. Add the onion, garlic and fennel, and cook on a low heat for 10 mins until the vegetables have softened but not coloured. Add the rice and stir for 2 mins until the grains are hot and making crackling sounds. Increase the heat to medium and start adding the stock, a ladleful at a time, stirring constantly and making sure the stock has absorbed into the rice before adding the next ladleful.
2. When the rice is almost cooked, add the prawns, lemon zest and some seasoning. Continue adding stock and cooking for another 3-4 mins until the prawns are pink and the rice is cooked. Remove from the heat and stir through the rocket and lemon juice. Check the seasoning, leave the risotto to sit in the pan for 2 mins, then serve.

 

 

 

Cauliflower, paneer & pea curry

 

 

 

Ingredients

• 2 tbsp sunflower oil
• 225g pack paneer, cut into cubes
• 1 head of cauliflower, broken into small florets
• 2 onions, thickly sliced
• 2 garlic cloves, crushed
• 2 heaped tbsp tikka masala paste
• 500g carton passata
• 200g frozen peas
• small pack coriander, roughly chopped
• basmati rice or naan breads, to serve
• raita or your favourite chutney, to serve

 

 

Method

1. Heat 1 tbsp of oil in a large non-stick frying pan, add the paneer and fry gently until crisp. Remove with a slotted spoon and set aside. Add the remaining oil and the cauliflower to the pan, and cook for 10 mins until browned. Add the onions, and a little more oil if needed, and cook for a further 5 mins until softened. Stir in the garlic and curry paste, then pour in the passata and 250ml water, and season. Bring to a simmer, then cover and cook for 18-20 mins or until the cauliflower is just tender.
2. Add the frozen peas and crispy paneer to the pan and cook for a further 5 mins. Stir through most of the coriander and garnish with the rest. Serve with basmati rice or naan bread, raita or your favourite chutney.

 

 

Pan-cooked feta with beetroot salsa & bean mash

 

 

 

Ingredients

• about 100g vegetarian, light feta, thickly sliced
• a little flour, for dusting
• 65g pack rocket

For the salsa & beans

• 250g cooked beetroot, diced
• ½ red onion, finely chopped
• grated zest and juice ½ lime
• 2 tbsp chopped dill, plus extra for sprinkling
• 1 tsp olive oil, plus a little extra for cooking
• 1 garlic clove, finely chopped
• 400g can cannellini beans

 

Method

1. Mix the beetroot and the onion in a bowl with the lime zest, a good squeeze of juice, seasoning and dill.
2. Heat the tsp oil in a non-stick pan and gently cook the garlic until softened then tip in the beans, and some of the juice from the can with seasoning. Mash the beans, keeping them quite chunky, then keep warm.
3. Toss the slices of feta in a little flour. Heat a non-stick frying pan, wipe with a little oil then cook the feta for a few minutes on each side until golden and warmed through, flipping over to make sure they're cooked evenly. Spoon the bean mash onto plates, top with the feta and half the salsa then scatter with extra dill. Serve with the rocket on the side and the rest of the salsa in a bowl

 

 

 

 

Chicken, broccoli & beetroot salad with avocado pesto

 

 

 

 

 

Ingredients

• 250g thin-stemmed broccoli
• 2 tsp rapeseed oil
• 3 skinless chicken breasts
• 1 red onion, thinly sliced
• 100g bag watercress
• 2 raw beetroots (about 175g), peeled and julienned or grated
• 1 tsp nigella seeds

For the avocado pesto

• small pack basil
• 1 avocado
• ½ garlic cloves, crushed
• 25g walnut halves, crumbled
• 1 tbsp rapeseed oil
• juice and zest 1 lemon

Method

1. Bring a large pan of water to the boil, add the broccoli and cook for 2 mins. Drain, then refresh under cold water. Heat a griddle pan, toss the broccoli in 1⁄2 tsp of the rapeseed oil and griddle for 2-3 mins, turning, until a little charred. Set aside to cool. Brush the chicken with the remaining oil and season. Griddle for 3-4 mins each side or until cooked through. Leave to cool, then slice or shred into chunky pieces.
2. Next, make the pesto. Pick the leaves from the basil and set aside a handful to top the salad. Put the rest in the small bowl of a food processor. Scoop the flesh from the avocado and add to the food processor with the garlic, walnuts, oil, 1 tbsp lemon juice, 2-3 tbsp cold water and some seasoning. Blitz until smooth, then transfer to a small serving dish. Pour the remaining lemon juice over the sliced onions and leave for a few mins.
3. Pile the watercress onto a large platter. Toss through the broccoli and onion, along with the lemon juice they were soaked in. Top with the beetroot, but don’t mix it in, and the chicken. Scatter over the reserved basil leaves, the lemon zest and nigella seeds, then serve with the avocado pesto.

 

 

Tandoori chicken

 

 

 

 

Ingredients

• juice 2 lemons
• 4 tsp paprika
• 2 red onions, finely chopped
• 16 skinless chicken thighs
• vegetable oil, for brushing

For the marinade

• 300ml Greek yogurt
• large piece ginger, grated
• 4 garlic cloves, crushed
• ¾ tsp garam masala
• ¾ tsp ground cumin
• ½ tsp chilli powder
• ¼ tsp turmeric

 

Method

1. Mix the lemon juice with the paprika and red onions in a large shallow dish. Slash each chicken thigh three times, then turn them in the juice and set aside for 10 mins.
2. Mix all of the marinade ingredients together and pour over the chicken. Give everything a good mix, then cover and chill for at least 1 hr. This can be done up to a day in advance.
3. Heat the grill. Lift the chicken pieces onto a rack over a baking tray. Brush over a little oil and grill for 8 mins on each side or until lightly charred and completely cooked through

 

 

 

Spicy baby aubergine stew with coriander & mint 

 

 

Ingredients

• 2 tbsp olive oil
• 2 red onions, sliced
• 4 garlic cloves, smashed
• 2 red chillies, deseeded and sliced, or 2-3 dried red chillies left whole
• 2 tsp coriander seeds, toasted and crushed
• 2 tsp cumin seeds, toasted and crushed
• 16 baby aubergines, left whole with stalk intact
• 2 x 400g cans chopped tomatoes
• 2 tsp sugar
• bunch mint leaves, roughly chopped
• bunch coriander, roughly chopped
• couscous and yogurt to serve

 

 

Method

1. Heat oil in a heavy-based saucepan, add the onions and garlic and cook until they begin to colour. Add the chillies, coriander and cumin seeds. When the seeds give off a nutty aroma, toss in the whole aubergines, coating them in the onion and spices.
2. Tip in tomatoes and sugar, cover and gently cook for 40 mins, until aubergines are tender.
3. Season sauce and toss in half the mint and coriander. Cover and simmer for 2 mins. Sprinkle over remaining herbs and serve with couscous and yogurt.

 

 

 

Mediterranean vegetables with lamb

 

 

Ingredients

• 1 tbsp olive oil
• 250g lean lamb fillet, trimmed of any fat and thinly sliced
• 140g shallots, halved
• 2 large courgettes, cut into chunks
• ½ tsp each ground cumin, paprika and ground coriander
• 1 red, 1 orange and 1 green pepper, cut into chunks
• 1 garlic clove, sliced
• 150ml vegetable stock
• 250g cherry tomatoes
• handful coriander leaves, roughly chopped

 

Method

1. Heat the oil in a large, heavy-based frying pan. Cook the lamb and shallots over a high heat for 2-3 mins until golden. Add the courgettes and stir-fry for 3-4 mins until beginning to soften.
2. Add the spices and toss well, then add the peppers and garlic. Reduce the heat and cook over a moderate heat for 4-5 mins until they start to soften.
3. Pour in the stock and stir to coat. Add the tomatoes, season, then cover with a lid and simmer for 15 mins, stirring occasionally until the veg are tender. Stir through the coriander to serve.

 

 

 

Steamed fish & pak choi parcels

 

 

Ingredients

• 4 plaice, haddock or other MSC-certified white fish fillets
• 2 pak choi, thickly sliced
• 4 spring onions, shredded
• 1 red chilli, thinly sliced
• 3cm ginger, cut into matchsticks
• 2 tbsp reduced-salt soy sauce
• juice 1 lime
• 1 tsp sesame oil

Method

1. Heat oven to 200C/180C fan/gas 6. Place each fillet in the centre of a large square of foil. Top with the pak choi, spring onions, chilli and ginger, then pull up the edges of the foil.
2. Mix together the soy sauce, lime juice and 1 tbsp of water then spoon a little over each fillet. Crimp the top of the foil to enclose the fish and make sure there are no gaps for the steam to escape.
3. Place the parcels on a baking sheet and bake for 10-15 mins until the fish is cooked through (this will depend on the thickness of your fish). Open up the parcels and drizzle over a few drops of sesame oil. Serve with rice

 

 

 

 

Somerset stew with cheddar & parsley mash

 

 

Ingredients

• 1 tbsp oil
• 1 onion, finely chopped
• 1 garlic clove, finely chopped
• 1 large carrot, finely chopped
• 1 leek, chopped
• 1 tbsp tomato purée
• 400g can chopped tomatoes
• 200g can butter beans, drained
• 400g can flageolet beans, rinsed and drained
• 200ml dry cider
• 250ml vegetable stock
• few sprigs thyme, leaves only
• cheddar & parsley mash (see tip below)

Make it non-veggie

• 2 sausages
• 1 tsp olive oil per portion

Method

1. Heat oil in a large pan and fry the onion, garlic, carrot and leek until soft but not coloured. Add the tomato purée, chopped tomatoes, butter beans, flageolet beans, cider, stock and thyme and simmer for 15-20 mins until the stew has thickened and the veg are tender.
2. Meanwhile, if you’re adding sausages to any portion, snip each sausage into 3-4 chunks. Heat the olive oil in a frying pan and brown the chunks for 5 mins, then stir in appropriate portions of the stew and gently simmer for the remaining cooking time. Serve with the mash.

 

 

 

Pork & bulghar-stuffed peppers

 

 

Ingredients

• 4 peppers, halved and cores removed
• 200g minced pork
• 1 garlic clove, crushed
• 2 tsp ground cumin
• 1 tsp paprika
• 50g bulghar wheat
• 250ml vegetable stock
• ½ small bunch parsley, chopped
• 4 tbsp 0% Greek yogurt, to serve

Method

1. Put the peppers, cut-side down, on a plate and microwave on High for 4 mins until cooked through (but not so soft they collapse). If they need longer, microwave for 1 min more and repeat until done.
2. Put the pork in a cold frying pan and turn on the heat. Fry, breaking up any lumps, until it starts to brown. Stir in the garlic and spices for 1 min, then add the bulghar and stock. Cover and simmer for 10 mins until the bulghar is soft.
3. Heat the grill. Stir half the parsley into the bulghar, then stuff into the peppers on a baking tray. Grill to crisp, sprinkle over most of the parsley, then serve with the yogurt mixed with remaining parsley.

 

 

Mexican bean burgers with lime yogurt & salsa

 

 

 

Ingredients

• 2 x 400g/14oz cans kidney beans, rinsed and drained
• 100g breadcrumbs
• 2 tsp mild chilli powder
• small bunch coriander, stalks and leaves chopped
• 1 egg
• 200g tub fresh salsa
• 150ml low-fat natural yogurt
• juice ½ lime
• 6 wholemeal burger buns, sliced avocado, sliced red onion and salad leaves, to serve

 

Method

1. Heat grill to high. Tip the beans into a large bowl, then roughly crush with a potato masher. Add the breadcrumbs, chilli powder, coriander stalks and ½ the leaves, egg and 2 tbsp salsa, season to taste, then mix together well with a fork.
2. Divide the mixture into 6, then wet your hands and shape into burgers. The burgers can now be frozen. Place on a non-stick baking tray, then grill for 4-5 mins on each side until golden and crisp. To cook from frozen, bake at 200C/fan 180C/gas 6 for 20-30 mins until hot through.
3. While the burgers are cooking, mix the remaining coriander leaves with the yogurt, lime juice and a good grind of black pepper. Split the buns in half and spread the bases with some of the yogurt. Top each with leaves, avocado, onion, a burger, another dollop of the lime yogurt and some salsa, then serve.

 

 

Chicken with harissa & tomatoes

 

 

Ingredients

• 4 skinless chicken breasts
• 2 tsp harissa (Belazu's rose harissa is really full-flavoured)
• 1 tsp olive oil
• 1 tsp dried oregano
• 250g pack cherry tomatoes
• handful olives (we used kalamata

Method

1. Heat oven to 200C/fan 180C/gas 6. Put the chicken into a medium roasting tray, then rub with the harissa, oil and oregano.
2. Cover with foil and roast for 5 mins, then remove the foil and add the cherry tomatoes and olives to the tray. Roast for 10 mins more until the tomato skins start to split and the chicken is cooked through. Serve with boiled new potatoes

 

 

 

Tomato & thyme cod

 

 

 

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 400g can chopped tomatoes
• 1 heaped tsp light, soft brown sugar
• few sprigs thyme, leaves stripped
• 1 tbsp soy sauce
• 4 cod, fillets (we like No Catch) or another white flaky fish, such as Pollock

Method

1. Heat the oil in a frying pan, add the onion, then fry for 5-8 mins until lightly browned. Stir in the tomatoes, sugar, thyme and soy, then bring to the boil.
2. Simmer 5 mins, then slip the cod into the sauce. Cover and gently cook for 8-10 mins until the cod flakes easily. Serve with baked or steamed potatoes.

 

 

Rich paprika seafood bowl

 

 

Ingredients

• 1 tbsp olive oil
• 2 onions, halved and thinly sliced
• 2 celery stalks, finely chopped
• large bunch flat-leaf parsley, leaves and stalks separated
• 2-3 tsp paprika
• 200g roasted red peppers, drained weight, thickly sliced
• 400g can chopped tomatoes with garlic
• 400g white fish fillet, cut into very large chunks
• few fresh mussels (optional)

 

 

Method

1. Heat the oil in a pan, then add the onions, celery and a little salt. Cover, then gently fry until soft, about 10 mins. Put the parsley stalks, half the leaves, oil and seasoning into a food processor and whizz to a paste. Add this and the paprika to the softened onions, frying for a few mins. Tip in the peppers and tomatoes with a splash of water, then simmer for 10 mins until the sauce has reduced.
2. Lay the fish and mussels on top of the sauce, put a lid on, then simmer for 5 mins until the fish is just flaking and the mussels have opened – discard any that stay shut. Gently stir the seafood into the sauce, season, then serve in bowls.

 

 

Thai beef stir-fry 

 

 

 

Ingredients

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

Method

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

 

 

 

 

Minestrone in minutes

 

 

Ingredients

• 1l hot vegetable stock
• 400g tin chopped tomatoes
• 100g thin spaghetti, broken into short lengths
• 350g frozen mixed vegetables
• 4 tbsp pesto
• drizzle of olive oil
• coarsely grated vegetarian parmesan-style cheese, to serve

 

Method

1. Bring the stock to the boil with the tomatoes, then add the spaghetti and cook for 6 mins or until done. A few minutes before the pasta is ready, add the vegetables and bring back to the boil. Simmer for 2 mins until everything is cooked.
2. Serve in bowls drizzled with pesto and oil, sprinkled with parmesan

 

 

 

 

Mushroom stroganoff 

 

 

Ingredients

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

 

 

Method

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

 

 

 

Salmon & broccoli cakes with watercress, avocado & tomato salad

 

 

Ingredients

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

 

Method

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

 

 

 

Winter vegetable pie

 

 

 

Ingredients

• 2 tbsp olive oil
• 2 onions, sliced
• 1 tbsp flour
• 300g (about 2 large) carrots, cut into small batons
• ½ cauliflower, broken into small florets
• 4 garlic cloves, finely sliced
• 1 rosemary sprig, leaves finely chopped
• 400g can chopped tomatoes
• 200g frozen peas
• 900g potatoes, cut into chunks
• up to 200ml/7fl oz milk

Method

1. Heat 1 tbsp of the oil in a flameproof dish over a medium heat. Add the onions and cook for 10 mins until softened, then stir in the flour and cook for a further 2 mins. Add the carrots, cauliflower, garlic and rosemary, and cook for 5 mins, stirring regularly, until they begin to soften.
2. Tip the tomatoes into the vegetables along with a can full of water. Cover with a lid and simmer for 10 mins, then remove the lid and cook for 10-15 mins more, until the sauce has thickened and the vegetables are cooked. Season, stir in the peas and cook for 1 min more.
3. Meanwhile, boil the potatoes for 10-15 mins until tender. Drain, then place back in the saucepan and mash. Stir through enough milk to reach a fairly soft consistency, then add the remaining olive oil and season.
4. Heat the grill. Spoon the hot vegetable mix into a pie dish, top with the mash and drag a fork lightly over the surface. Place under the grill for a few mins until the top is crisp golden brown.
 
 
 
 
Oven-baked fish & chips
 

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


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

 
Ingredients
• 1 onion, chopped
• 2 garlic cloves, roughly chopped
• thumb-sized piece ginger, roughly chopped
• 4 tbsp korma paste
• 4 skinless, boneless chicken breasts, cut into bite-sized pieces
• 50g ground almonds, plus extra to serve (optional)
• 4 tbsp sultanas
• 400ml chicken stock
• ¼ tsp golden caster sugar
• 150g pot 0% fat Greek yogurt
• small bunch coriander, chopped
 
 
Method
1. Put the onion, garlic and ginger in a food processor and whizz to a paste. Tip the paste into a large high-sided frying pan with 3 tbsp water and cook for 5 mins. Add the korma paste and cook for a further 2 mins until aromatic.
2. Stir the chicken into the sauce, then add the ground almonds, sultanas, stock and sugar. Give everything a good mix, then cover and simmer for 10 mins or until the chicken is cooked through.
3. Remove the pan from the heat, stir in the yogurt and some seasoning, then scatter over the coriander and flaked almonds, if using. Serve with brown or white basmati rice.
 
 
 
 
The ultimate makeover: Salmon en croute
 

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


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