A week of healthy meals

Miso chicken & rice soup

■ Serves 2 (easily doubled to serve 4) ■ Prep 10 mins ■ Cook 10 mins

500ml chicken stock
2 skinless chicken breasts
50g long-grain rice
8 Chantenay carrots, halved
lengthways
2 tbsp miso paste
1 tbsp soy sauce
1 tbsp mirin
2 spring onions, sliced

1 Bring the stock to a gentle boil in a medium saucepan. Add the chicken breasts and simmer for 8 mins, until cooked through. Remove from the pan and shred the meat.

2 Add the rice and carrots to the hot stock. Bring back up to the boil, cover with a lid, then reduce the heat and cook for 10 mins, until the rice is cooked and the carrots are tender.

3 Return the chicken to the pan and add the miso paste, soy and mirin. Scatter over the spring onions just before serving.

PER SERVING 274 kcals, fat 2g, saturates 1g, carbs 21g, sugars 10g, fibre 4g, protein 40g, salt 3.1g

Pad Thai with prawns

■ Serves 2 ■ Prep 10 mins ■ Cook 10 mins

250g udon noodles
2 tsp vegetable oil
100g raw peeled prawns
4 spring onions, chopped
2 eggs, beaten
2 tbsp roasted peanuts, chopped
small handful coriander leaves
lime wedges, to serve
FOR THE SAUCE
2 tbsp tamarind paste
1 tbsp fish sauce
1 lime, juiced
1 tbsp light brown soft sugar

1 Cook the noodles in salted boiling water for 3 mins, until soft. Drain and rinse in cold water. Mix all the ingredients for the sauce together in a small bowl.

2 Heat half the oil in a wok. Stir-fry the prawns and spring onions for 1 min, or until the prawns turn pink. Push to the side and add the remaining oil. Tip in the egg and let it sit for 30 seconds, then scramble until cooked. Add the noodles and sauce, and cook, stirring continuously, for 3 mins, or until everything is hot.

3 Serve the noodles with the peanuts and coriander sprinkled on top, and lime wedges for squeezing over.

PER SERVING 498 kcals, fat 18g, saturates 3g, carbs 56g, sugars 22g, fibre 4g, protein 27g, salt 2.3g

Turkey chilli jacket potatoes

■ Serves 4 ■ Prep 10 mins ■ Cook 45 mins chilli only

4 large baking potatoes
1 tbsp olive oil
1 onion, chopped
1 garlic clove, crushed
300g turkey mince
1 tbsp each smoked paprika and
ground cumin
1 tbsp cider vinegar
1 tbsp light brown soft sugar
350ml passata
grated reduced-fat red leicester,
to serve
4 spring onions, chopped, to serve

1 Heat the oven to 200C/180C fan/gas 6.