Quick Veggie Gnocci 

Calories 353

Fat 5g

Protein 7g

Serves 2 

COOK: 5 MINS

A great no fuss quick meal.

Ingredients:

400g gnocchi
200g chargrilled vegetables (from the deli counter - I used chargrilled peppers, aubergines, artichokes and semi-dried tomatoes)
2 tbsp red pesto
a handful of basil leaves
parmesan or pecorino (or vegetarian alternative), to serve

Method:

  1. Boil a large pan of salted water. Add the gnocchi, cook for 2 mins or until it rises to the surface, then drain and tip back into the pan with a splash of reserved cooking water.

  2. Add the chargrilled veg, chopped into pieces if large, red pesto and basil leaves. Serve with shavings of Parmesan or pecorino (or vegetarian alternative).

Full of goodness – 5 a day tagine with jacket potato

Calories 382

Fat 8g

Protein 10g

Serves 4

PREP: 10 MINS

COOK: 35 MINS

A great meal packed full of goodness. Can be served with couscous rather than a potato.

Ingredients:

carrots, cut into chunks

4 small parsnips or 3 large, cut into chunks

3 red onions, cut into wedges

2 red peppers, deseeded and cut into chunks

2 tbsp olive oil

1 tsp each ground cumin, paprika, cinnamon and mild chilli powder

400g can chopped tomato

2 small handfuls soft dried apricots

2 tsp honey

4 medium jacket potatoes

Method:

  1. Heat oven to 200C/fan 180C/gas 6. Scatter the veg over a couple of baking trays, drizzle with half the oil, season, then rub the oil over the veg with your hands to coat. Roast for 30 mins until tender and beginning to brown.

  2. Meanwhile, fry the spices in the remaining oil for 1 min – they should sizzle and start to smell aromatic. Tip in the tomatoes, apricots, honey and a can of water. Simmer for 5 mins until the sauce is slightly reduced and the apricots plump, then stir in the veg and some seasoning. Jacket potatoes.

Chicken wrap

Calories 466 (per wrap)

Fat 13g

Protein 42g

Serves 4

PREP: 20 MINS

COOK: 10 MINS - 15 MINS

This quick meal is full of flavour and colour.

Ingredients:

4 skinless chicken breasts
200g Greek yogurt
juice and zest 1 lemon

1 tsp allspice
2 tsp olive oil
2 garlic cloves, crushed
25g pine nuts, toasted
small bunch parsley, finely chopped
2 tomatoes, diced
½ cucumber, diced
4 large tortilla wraps or large flatbreads
mixed salad, to serve

Method:

  1. Lay the chicken breasts on a sheet of baking parchment, cover with another sheet of parchment, then flatten by bashing them with a rolling pin. Mix half the yogurt in a large bowl with half the lemon juice, the lemon zest, allspice, olive oil, garlic and a pinch of salt. Mix thoroughly, then stir in the chicken, making sure it is well coated in the mixture. Cover and chill for 30 mins to marinate.

  2. Heat a griddle pan over a high heat and cook the chicken for 5-6 mins each side or until cooked through (you may need to do this in batches). Transfer to a board and slice. Spread the rest of the yogurt over the wraps and fill with the pine nuts, cooked chicken, parsley, tomatoes and cucumber. Drizzle over the rest of the lemon juice and roll up. Put the wraps back on the griddle pan for 30 secs each side to lightly toast, then serve with a mixed salad.

Nice and Lean – Spag Bol

Calories 387

Fat 10g

Protein 30g

Serves 2 (Generous portion)

PREP: 5 MINS

COOK: 20 MINS

A great high protein quick meal.

Ingredients:

100g whole wheat linguine

2 tsp rapeseed oil

2 garlic cloves, sliced

200g beef mince with less than 5% fat

200g whole cherry tomatoes

1 tbsp balsamic vinegar

1 tsp vegetable bouillon powder

generous handful chopped basil

Method:

  1. Bring a large pan of water to the boil, then cook the linguine following pack instructions, about 10 mins.

  2. Meanwhile, heat the oil in a non-stick wok or wide pan. Add the fennel and garlic and cook, stirring every now and then, until tender, about 10 mins.

  3. Tip in the pork and stir-fry until it changes colour, breaking it up as you go so there are no large clumps. Add the tomatoes, vinegar and bouillon, then cover the pan and cook for 10 mins over a low heat until the tomatoes burst, and the pork is cooked and tender. Add the linguine and basil and plenty of pepper and toss well before serving.

Souvlaki

Chicken

Calories 402

Fat 8g

Protein 36g

Serves 3

PREP: 20 MINS

No fuss meal, healthy and great for the whole family.

Ingredients:

1 small red onion, finely sliced
25g green pitted olives, chopped
½ cucumber, halved lengthways and thinly sliced
140g cherry tomatoes, halved
small bunch parsley or mint (or a mixture), leaves picked
1 cooked beetroot, coarsely grated
2 ready-roasted or prep before chicken breasts, torn into small pieces
100g natural yogurt
3 flatbreads or pitta breads
drizzle of extra virgin olive oil

Method:

  1. Put the onion in a bowl, pour over enough boiled water from a kettle to cover, then set aside for 5 mins. Drain and rinse under cold water. Toss with the olives, cucumber, tomatoes, parsley and/or mint leaves, beetroot and chicken.

  2. Season the yogurt and toast the flatbreads. To serve, top each flatbread with generous spoonfuls of the souvlaki, yogurt and a drizzle of oil.

Creamy Haddock Encocado

Calories 535

Fat 23g

Protein 29g

Serves 2

PREP: 10 MINS

COOK: 10 MINS

This quick meal is full of flavour and colour.

Ingredients:

200g haddock bites

1 lime

2 tsp smoked paprika

5g coriander

15g Roasted garlic paste sachet 

1 tbsp tomato paste 

300g steamed white basmati rice

125g cherry tomatoes

50g solid coconut cream

1 tsp ground cumin

Method:

  1. Boil a kettle

Chop the cherry tomatoes in half

2.Remove the coconut cream from the sachet and chop it roughly

Dissolve the coconut cream in 200ml boiled water – this is your coconut stock

3.Heat a large, wide-based pan (preferably non-stick with a matching lid), with a drizzle of vegetable oil over a medium-high heat

Once hot, add the chopped cherry tomatoes with the ground cumin, smoked paprika

and roasted garlic paste and cook for 30 secs

4. Add the tomato paste, coconut stock, the juice of 1/2 lime and a pinch of sugar

Give everything a good mix up and bring to the boil over a high heat

5. Meanwhile, squeeze the pouch of steamed white basmati rice to separate the grains

Tear the top corner of the pouch[es] (just a little!) and put the pouch in the microwave for 2 min or until piping hot

6. Add the haddock bites to the pan and cook, covered, for 2-3 min or until they're cooked through (your fish is cooked once it turns opaque and flakes easily) – this is your haddock encocado

Pick the coriander leaves from their stalks

Cut the remaining lime into wedges

Once done, season the haddock encocado with a generous pinch of salt and give everything a good mix up 

Serve the haddock encocado with the heated rice to the side

Garnish with the coriander leaves and lime wedges