Four convenient meals made in just one pan
VEG & PRAWN STIR-FRY
■ Serves 2 (easily doubled)
■ Prep 5 mins ■ Cook 35 mins
200g brown rice 1 tbsp sesame seeds 1 tbsp vegetable oil small knob of ginger, cut into matchsticks 300g mixed baby carrots and parsnips, halved lengthways 2 tbsp hoisin sauce 200g pack frozen cooked prawns, defrosted and drained 3 spring onions, sliced
1 Cook the rice following pack instructions or until tender. Drain, cool quickly under cold water, then drain again.
2 Toast the sesame seeds in a dry wok until golden, then tip onto a plate and set aside.
3 Heat the wok until really hot, then add the oil and ginger and stir-fry for 30 seconds. Add the carrots, hoisin sauce and half a cup of water, then cover and cook over a high heat for 4 mins. Add the halved parsnips, re-cover and cook for another 3 mins.
4 Tip in the rice and cook until piping hot. Add the prawns and spring onions and cook for another 1-2 mins until warmed through. Serve sprinkled with the toasted sesame seeds.
PER SERVING 640 kcals, fat 14g, saturates 2g, carbs 101g, sugars 15g, fibre 8g, protein 33g, salt 2.4g
EASIEST EVER PAELLA
■ Serves 4 ■ Prep 5 mins
■ Cook 30 mins
1 tbsp olive oil 1 leek or onion, sliced 110g pack chorizo sausage, chopped 1 tsp turmeric 300g long-grain rice 1 litre hot chicken stock 200g frozen peas 400g frozen seafood mix, defrosted lemon wedges, to serve
1 Heat the oil in a deep, frying pan, then soften the leek or onion for 5 mins without browning. Add the chorizo and fry until it releases its oils. Stir in the turmeric and rice until coated by the oils, then pour in the stock. Bring to the boil, then simmer for 15 mins, stirring occasionally. 2 Tip in the peas and cook for 5 mins, then stir in the seafood to heat through for a final 1-2 mins cooking, or until the rice is cooked through. Check for seasoning, then serve immediately with lemon wedges.
PER SERVING 518 kcals, fat 12g, saturates 4g, carbs 75g, sugars 5g, fibre 5g, protein 32g, salt 1.3g
OVEN-BAKED THAI-STYLE CHICKEN RICE
■ Serves 4 ■ Prep 5 mins
■ Cook 30 mins
1 tbsp vegetable oil 1 onion, chopped 400g pack mini chicken fillets 4 tbsp green Thai curry paste 250g basmati & wild rice mix, rinsed 2 red peppers, cut into wedges 1 lime, finely zested and
