Think you don’t have time to cook? These simple recipes are ready to eat in no time at all
Hot pasta salad
■ Serves 4 ■ Prep 5 mins
■ Cook 15 mins
300g penne
4 tbsp mayonnaise
½ lemon, juiced
200g can tuna in olive oil
2 red peppers, thinly sliced
1 red onion, halved and finely
sliced
large handful rocket
1 Cook the pasta following pack instructions. Meanwhile, put the mayonnaise, lemon juice and 1 tbsp of the tuna oil into a large bowl and mix. Drain the rest of the oil from the tuna, then flake the fish into the bowl and mix well.
2 Drain the pasta and toss it with the mayonnaise mixture, peppers and onions. Scatter over the rocket just before serving.
PER SERVING 476 kcals, fat 17g, saturates 3g, carbs 64g, sugars 8g, fibre 4g, protein 21g, salt 0.5g
Quick chicken chasseur
■ Serves 4 ■ Prep 5 mins ■ Cook 20 mins
200g smoked bacon lardons
4 chicken breasts, cut into chunks
1 tbsp plain flour
200g pack baby button mushrooms
400g can chopped tomatoes with
garlic
1 beef stock cube
dash of Worcestershire sauce
handful of parsley, chopped
2 x 250g packs cooked rice, to serve
1 Fry the lardons over a high heat for a few mins. Toss the chicken with the flour. Add the chicken to the pan and fry for 3 mins, until starting to colour. Add the mushrooms to the pan and cook for a few mins more.
2 Stir in the tomatoes, crumble in the stock cube and bubble for 8-10 mins. Add the Worcestershire sauce, stir through the parsley, then serve with the rice.
PER SERVING 298 kcals, fat 12g, saturates 4g, carbs 6g, sugars 2g, fibre 2g, protein 43g, salt 2.7g
Veggie olive wraps with mustard vinaigrette
You should aim to eat the rainbow when it comes to veg – orange, purple and green are all used here to provide 3 of your 5-a-day. Add a little hummus too, if you like.
■ Serves 1 ■ Prep 10 mins
■ No cook
1 carrot, shredded or coarsely
grated
80g red cabbage, finely shredded
2 spring onions, thinly sliced
1 courgette, shredded or coarsely
grated
handful basil leaves
5 green olives, pitted and halved
½ tsp English mustard powder
2 tsp extra virgin rapeseed oil
1 tbsp cider vinegar
1 large seeded tortilla
1 Mix all the ingredients except for the tortilla and toss well.
2 Put the tortilla on a sheet of foil and pile the filling along one side of the wrap – it will almost look like too much mixture, but once you start to roll it firmly it will squash down. Roll the tortilla from the filling
