Roast summer vegetables & chickpeas

Serves 4

327 kcalories, protein 11g, carbohydrate 40g, fat 15 g, saturated fat 2g, fibre 9g, sugar 13g, salt 0.51 g

•  3 courgettes, thickly sliced

• 1 aubergine , cut into thick fingers
• 3 garlic cloves , chopped
• 2 red peppers , deseeded and chopped into chunks
• 2 large baking potatoes , peeled and cut into bite-size chunks
• 1 onion , chopped
• 1 tbsp coriander seeds
• 4 tbsp olive oil
• 400g/14oz can chopped tomatoes
• 400g/14oz can chickpeas , rinsed and drained
• small bunch coriander , roughly chopped

1. 1.    Heat oven to 220C/200C fan/gas 7. Tip all the vegetables into a large roasting tin and toss with the coriander seeds, most of the olive oil and salt and pepper. Spread everything out to a single layer, then roast for 45 mins, tossing once or twice until the vegetables are roasted and brown round the edges.

1. Place the tin on a low heat, then add the tomatoes and chickpeas. Bring to a simmer and gently stir. Season to taste, drizzle with olive oil, then scatter over the coriander. Serve from the tin or pile into a serving dish.

Easy chicken tagine

304 kcalories, protein 39g, carbohydrate 14g, fat 11 g, saturated fat 3g, fibre 3g, sugar 12g, salt 0.48 g

Serves 4

• 2 tbsp olive oil
• 8 skinless boneless chicken thighs , halved if large
• 1 onion , chopped
• 2 tsp grated fresh root ginger
• pinch saffron or tumeric
• 1 tbsp honey
• 400g carrots , cut into sticks
• small bunch parsley , roughly chopped
• lemon wedges, to serve

1. 1.   Heat the oil in a large, wide pan with a lid, add the chicken, then fry quickly until lightly coloured. Add the onion and ginger, then fry for a further 2 mins.
2. 2.   Add 150ml water, the saffron, honey and carrots, season, then stir well. Bring to the boil, cover tightly, then simmer for 30 mins until the chicken is tender. Uncover and increase the heat for about 5 mins to reduce the sauce a little. Sprinkle with parsley and serve with lemon wedges for squeezing over.

I also use chicken breasts instead of thighs. Use 4 chop them in half and reduce the simmer time to 15 minutes instead of 30 minutes

Honey mustard chicken pot with parsnips

Serves 4

326 kcalories, protein 39g, carbohydrate 23g, fat 10 g, saturated fat 2g, fibre 6g, sugar 15g, salt 0.82 g

• 1 tbsp olive oil
• 8 bone-in chicken thighs , skin removed
• 2 onions , finely chopped
• 350g parsnips , cut into sticks
• 300ml vegetable stock
• 2 tbsp wholegrain mustard
• 2 tbsp clear honey

• few thyme sprigs

• flat-leaf parsley , to serve (optional)

1. 1.   Heat half the oil in a large frying pan or shallow casserole with a lid. Brown the chicken until golden, then set aside. Heat the remaining oil, then cook the onions for 5 mins until softened.

1. 2.   Nestle the thighs back amongst the onions and add the parnips. Mix the stock with the mustard and honey, then pour in. Scatter over the thyme, then bring to a simmer. Cover, then cook for 30 mins (or longer, see tip) until the chicken is tender, then season. Serve with steamed greens.

Rosemary chicken with roasted ratatouille

288 kcalories, protein 37g, carbohydrate 11g, fat 11 g, saturated fat 2g, fibre 5g, sugar 10g, salt 0.25 g

• 1 aubergine , cut into chunky pieces
• 2 courgettes , sliced into half-moons
• 3 mixed peppers , deseeded and roughly chopped
• 2 tsp finely chopped rosemary , plus 4 small sprigs
• 2 large garlic cloves , crushed
• 3 tbsp olive oil
• 4 skinless, boneless chicken breasts
• 250g cherry or baby plum tomatoes , halved

1. 1.   Heat oven to 200C/180C fan/gas 6. In a large roasting tin, toss together the aubergine, courgettes and peppers with half the chopped rosemary, half the garlic, 2 tbsp oil and some seasoning. Spread out the vegetables in an even layer, then roast in the oven for 20 mins.

1. 2.   Meanwhile, mix remaining rosemary, garlic and oil together. Slash each of the chicken breasts 4-5 times with a sharp knife, brush over the flavoured oil, season and chill for 15 mins.

1. 3.   After veg have cooked for 20 mins, stir in the tomatoes. Make spaces in the roasting tin and nestle the chicken breasts amongst the vegetables. Place a rosemary sprig on top of each chicken breast. Return the tin to the oven for 18-20 mins, until the chicken is cooked through and the vegetables are lightly caramelised.

I serve this with mashed sweet potato