5 Stay on track even when you’re busy with these filling, good-for-you recipes
MONDAY Baked fennel pork with lemony potatoes & onions
■ Good source of folic acid & vitamin C
■ 2 of 5-a-day
■ Low fat
■ Serves 4 ■ Prep 15 mins ■ Cook 50 mins
2 tbsp fennel seeds
1 tbsp olive oil
4 pork loin steaks, trimmed of fat
1 large onion, sliced
2 garlic cloves, thinly sliced
750g baby new potatoes,
halved lengthways
2 fennel bulbs, thinly sliced,
green fronds reserved
2 lemons, juiced
340g broccoli, broken into
florets
1 Crush the fennel seeds lightly using a pestle and mortar. Mix with half the oil and a little seasoning. Rub into the pork and set aside.
2 Heat the oven to 200C/180C fan/gas 6. Heat the remaining oil in a shallow ovenproof dish. Cook the onion and garlic for about 5 mins, then tip in the potatoes and cook for a few mins more. Add the fennel, lemon juice and about 100ml water. Season, cover with a lid and cook in the oven for 35 mins.
3 After 35 mins, stir the potatoes and fennel, then put the pork on top. Return to the oven, uncovered, and cook for another 10 mins, or until the pork is cooked to your liking. Meanwhile, cook the broccoli.
4 Scatter over the reserved fennel fronds and serve with the broccoli.
PER SERVING 407 kcals, fat 11g, saturates 3g, carbs 40g, sugars 8g, fibre 7g, protein 40g, salt 0.3g
TUESDAY Keema curry & raita
■ Counts as 2 of 5-a-day
■ Low fat
■ Serves 4 ■ Prep 10-15 mins ■ Cook 25-30 mins
1 onion, chopped
400g lean beef mince
340g frozen peas
handful fresh coriander, chopped
brown rice, to serve (optional)
FOR THE PASTE
1 green chilli, deseeded and chopped
2 garlic cloves, chopped
thumb-sized piece of ginger,
chopped
½ tsp each turmeric and ground
coriander
1 tbsp korma curry powder
FOR THE RAITA
200g fat-free natural yogurt
100g cucumber, peeled, deseeded
and diced
handful of fresh mint, chopped
1 Whizz together the ingredients for the paste in a blender or food processor – add a splash of water if necessary.
2 Cook the onion in a splash of water for about 5 mins, until softened. Stir in the mince and cook for another 5 mins to brown. Add the paste, cook for 1 min, then pour in 100ml water. Bring to the boil and simmer for 10 mins. Add the peas and simmer for 5 mins more.
3 Meanwhile, mix the raita ingredients together and season. When the mince is cooked, season and stir through the fresh coriander. Serve with the raita and brown rice, if you like.
PER SERVING 289 kcals, fat 11g, saturates 5g, carbs 17g, sugars 8g,
