Thai squash & pineapple curry (serves 4)

172 kcalories, protein 4g, carbohydrate 20g, fat 9 g, saturated fat 5g, fibre 3g, salt 0.5 g

Ingredients

Process

• 1 tbsp vegetable or sunflower oil
• 1 onion , chopped
• 4 tsp Thai red curry paste
• medium butternut squash (about 500g/1lb 2oz) peeled, deseeded and cut into chunks
• ½ x 400ml / 14 fl oz can reduced-fat coconut milk
• 200ml vegetable stock
• 140g frozen green beans
• 237g can pineapples chunks in natural juice, drained
• coriander leaves, chopped, and leaves to garnish

1. 1.    Heat the oil in a wok or pan. Fry the onion for 5 mins until softened. Stir in the red curry paste, then add the squash, coconut milk and stock. Simmer for 15-20 mins until the squash is tender. After 10 mins cooking, tip in the green beans.
2. 2.    Stir in the pineapple and coriander, cooking for just a few mins until the pineapple heats through. Sprinkle with the coriander leaves and serve the curry in bowls with noodles or rice.

Risotto-stuffed tomatoes (serves 2)

173 kcalories, protein 6.4g, carbohydrate 26g, fat 5.4 g, saturated fat 1.4g, fibre 2.8g, salt 0.57 g

Ingredients

Process

• 2 beef tomatoes
• 2 tsp olive oil
• 50g risotto rice
• 2 spring onions , chopped
• 1 small courgette , chopped
• 50g chestnut mushrooms , wiped and sliced
• 250ml vegetable stock (such as Marigold)
• ½ tsp dried mixed Italian herbs
• 6 fresh basil leaves
• 1 tbsp finely grated Parmesan(or vegetarian alternative)
• handful of rocket leaves

1. 1.    Slice the tops off the tomatoes and set aside. Scoop out the seeds and pulp from the tomatoes with a teaspoon, but be careful not to cut through to the base. Chop the pulp and keep the seeds, but discard the hard, central cores.
2. 2.    Heat the oil in a medium saucepan and tip in the rice. Fry gently over a low heat for 2 minutes, stirring frequently to stop the rice from browning, then add the spring onions, courgette and mushrooms and fry gently for 2 more minutes.
3. 3.    Preheat the oven to fan 170C/conventional 190C/gas 5. Pour in the stock then stir in the dried herbs, tomato pulp and seeds – the seeds will add fibre, and won’t be noticeable in the finished dish. Cook gently for about 15-20 minutes, stirring frequently until the rice is tender and the stock has been absorbed – add extra stock or water if necessary. Turn off the heat, tear the basil leaves into the pan and scatter with Parmesan. Season with salt and pepper and stir well.
4. 4.    Put the tomatoes in an ovenproof dish and fill each one generously with the risotto. Replace tomato tops and bake, uncovered, for 15-20 minutes until the tomatoes are tender. Cool for 5 minutes, then serve with a few rocket leaves on top.

Spicy root & lentil casserole (serves 4)

378 kcalories, protein 14g, carbohydrate 64g, fat 9 g, saturated fat 1g, fibre 10g, salt 1.24 g

Ingredients

Process

• 2 tbsp sunflower or vegetable oil
• 1 onion , chopped
• 2 garlic cloves , crushed
• 700g potatoes , peeled and cut into chunks
• 4 carrots , thickly sliced
• 2 parsnips , thickly sliced
• 2 tbsp curry paste or powder
• 1 litre/1¾ pints vegetable stock
• 100g red lentils
• a small bunch of fresh coriander , roughly chopped
• low-fat yogurt

1. 1.    Heat the oil in a large pan and cook the onion and garlic over a medium heat for 3-4 minutes until softened, stirring occasionally. Tip in the potatoes, carrots and parsnips, turn up the heat and cook for 6-7 minutes, stirring, until the vegetables are golden.
2. 2.    Stir in the curry paste or powder, pour in the stock and then bring to the boil. Reduce the heat, add the lentils, cover and simmer for 15-20 minutes until the lentils and vegetables are tender and the sauce has thickened.
3. Stir in most of the coriander, season and heat for a minute or so.Top with yogurt and the rest of the coriander.

Cod & tomato tray bake (serves 4)

284 kcalories, protein 37g, carbohydrate 27g, fat 3 g, saturated fat 1g, fibre 8g, sugar 14g, salt 2,3 g

Ingredients

Process

• 2 red peppers , deseeded and chopped
• 2 red onions , cut into wedges
• 250g cherry tomatoes
• handful black olives
• ½ x 680g jar passata
• 400g can butter bean , drained
• 4 skinless cod fillets (about 600g/1lb 5oz)
• small bunch basil

1. 1.    Heat oven to 220C/200C fan/gas 7. Put the peppers, onions, tomatoes and olives into a large, deep baking tray and cook for 15 mins until they start to soften and char at the edges.
2. 2.    Stir in the passata, butter beans and seasoning, then make 4 little areas and nestle in the cod. Return to the oven and cook for a further 15 mins until the cod is cooked through. Sprinkle over the basil and serve with crusty bread, if you like.

Mussels in Thai broth (serves 4)

166 kcalories, protein 20.7g, carbohydrate 13.5g, fat 3.1 g, saturated fat 0.7g, fibre 0.5g, salt 2.0 g

Ingredients

Process

• 2 stalks lemongrass , pounded
• 5 slices galangal or ginger
• 2 small tomatoes , chopped
• 2kg mussels , cleaned
• 5 small dried red chillies , roasted and broken
• 2-3 small green chillies
• 1 tbsp fish sauce
• 1 tsp palm sugar
• 3 tbsp tamarind paste
• lime wedges, to serve
• a handful coriander , to serve

Bring 1 litre salted water to the boil in a large pan, add the lemongrass, galangal and tomatoes then simmer for 5 minutes. Add the mussels and the remaining ingredients except the coriander, then cover and simmer for 5 minutes, or until all the mussels are open. Discard any closed ones. Taste and adjust the seasoning, then serve with lime wedges and coriander.