A week of healthy meals

Mushroom & rice one-pot

Take a handful of simple ingredients and turn them into this hearty, comforting supper that all the family are sure to love.

■ Serves 4 ■ Prep 20 mins ■ Cook 30 mins

200g basmati rice
1 tbsp olive oil
1 large onion, chopped
2 tsp chopped rosemary or
1 tsp dried
250g chestnut mushrooms,
quartered
2 red peppers, sliced
400g can chopped tomatoes
425ml vegetable stock
handful of parsley, chopped

1 Heat the oven to 190C/170C fan/gas 5. Tip the rice into a sieve, rinse under cold running water, then leave to drain. Heat the oil in a flameproof casserole dish, add the onion and fry for about 5 mins or until softened.

2 Stir in the rosemary and mushrooms, then fry briefly. Add the rice, stir to coat in the oil, then add the peppers, chopped tomatoes, stock and some freshly ground black pepper. Bring to the boil, give it a stir, cover tightly with a lid, then bake for 20-25 mins until the rice is tender. Scatter over the parsley and serve.

PER SERVING 282 kcals, fat 5g, saturates 1g, carbs 55g, sugars 7g, fibre 4g, protein 9g, salt 0.3g

Moroccan-inspired chicken with carrot & orange salad

■ Serves 4 ■ Prep 20 mins ■ Cook 40 mins

2 tsp ground cinnamon
1 tsp each cumin and coriander
1 tbsp olive oil
1 onion, thinly sliced
3 tbsp pine nuts
3 tbsp raisins
1 lemon, juiced
8 boneless, skinless chicken thighs

FOR THE SALAD

400g carrots, coarsely grated
2 oranges
mixed salad leaves
handful of chopped coriander

1 Heat the oven to 190C/170C fan/gas 5. Mix 1 tsp of the cinnamon with the cumin and coriander in a small bowl. Heat the oil in a frying pan, add the onion, then quickly fry until lightly coloured. Add the pine nuts, then fry until lightly toasted. Stir in half the spice mix, the raisins and half the lemon juice. Heat through, stirring, then remove from the heat.

2 Open out the chicken thighs and spoon a little stuffing onto each. Fold the meat over to enclose the stuffing, then secure each thigh with a couple of cocktail sticks. Put in a non-stick roasting tin with the cocktail sticks underneath, then sprinkle with the remaining lemon juice and spice mix. Bake for 30-35 mins until the chicken is tender and golden.

3 To make the salad, tip the carrots into a bowl. Using a sharp knife, remove the zest and pith from the oranges, then cut into segments between the membran