Going solo tonight? Treat yourself to these great-tasting, single-portion suppers that are ready in no time
Fresh tuna with harissa & potato stew
You can use a salmon steak if you don’t like fresh tuna, but cook for 5 mins on each side as unlike tuna, it can’t be served rare.
■ Serves 1 ■ Prep 10 mins ■ Cook 25 mins
150g small new potatoes
1 small onion, sliced
1½ tbsp olive oil
1 tbsp harissa
150ml chicken stock
5 cherry tomatoes
1 fresh tuna steak
handful of coriander, leaves
picked
1 Cook the potatoes in boiling salted water until just tender.
2 Meanwhile, cook the onion in 1 tbsp olive oil until soft, then stir in the harissa and stock and bring to a simmer. Halve the cooked potatoes and add to the pan with the cherry tomatoes. Simmer for 10 mins until the tomatoes start to break down a little.
3 Oil and season the tuna, then griddle or pan-fry for 2 mins on each side. Stir the coriander into the stew, then spoon into a shallow bowl. Sit the fish on top and sprinkle with more coriander to serve.
PER SERVING 405 kcals, fat 8g, saturates 2g, carbs 32g, sugars 10g, fibre 7g, protein 47g, salt 0.9g
Teriyaki beef noodles
Use teriyaki stir-fry sauce rather than a marinade.
■ Serves 1 ■ Prep 10 mins ■ Cook 10 mins
1 nest medium egg noodles
sunflower oil, for frying
1 small sirloin steak (about
100g), fat trimmed and
thinly sliced
1 garlic clove, crushed
1½ tsp grated ginger
1 small onion, finely sliced
100g can bamboo shoots,
rinsed and drained
2 tbsp teriyaki sauce
1 spring onion, sliced
sesame oil, for drizzling
1 Cook the noodles following pack instructions, then drain and rinse under cold water, then drain again.
2 Heat a wok until very hot, add a splash of oil and sear the beef until brown, then scoop out of the pan. Reduce the heat to medium and stir-fry the garlic and ginger for 1 min.
3 Add the onion and bamboo and cook for 3 mins. Add the noodles and toss until hot. Tip in the beef and teriyaki sauce and toss together.
Scatter with the spring onion and a drizzle of sesame oil.
PER SERVING 432 kcals, fat 10g, saturates 3.3g, carbs 53g, sugars 18g, fibre 5g, protein 30g, salt 2.9g
Chicken & sweet potato parcels
■ Serves 1 ■ Prep 10 mins ■ Cook 30 mins
25g creamed coconut (from a block) 2 tsp soft brown sugar 1 tsp fish sauce 2 tsp Thai green curry paste 1 skinless chicken breast ½ sweet potato, peeled and cut into small
