Satisfying lunches & dinners

One-pot chicken with quinoa

Quinoa is a ‘complete’ plant source of protein and helps top up your fibre intake, making it a great gluten-free carb alternative.

FOLATE

SERVES 2 PREP 5 mins COOK 30 mins EASY

1 tbsp cold-pressed rapeseed oil
2 skinless chicken breasts (about
300g)
1 medium onion, sliced into
12 wedges

1 red pepper, deseeded and sliced
2 garlic cloves, finely chopped
100g green beans, trimmed
and cut in half
¼-½ tsp chilli flakes, to taste
2 tsp each ground cumin and
ground coriander
100g uncooked quinoa
85g frozen sweetcorn
75g kale, thickly shredded

1Heat the oil in a large frying pan. Season the chicken and fry over a medium-high heat for 2-3 mins each side or until golden. Transfer to a plate. Add the onion and pepper to the pan and cook for 3 mins, stirring, until softened and browned.

2Tip in the garlic and beans, and stir-fry for 2 mins. Add the chilli flakes and spices, then stir in the quinoa and sweetcorn. Pour in 700ml just-boiled water with

1/2 tsp flaked sea salt and bring to the boil.

3Return the chicken to the pan, reduce the heat to a simmer and cook for 12 mins, stirring regularly and turning the chicken now and then. Add the kale and cook for 3 mins more or until the quinoa and chicken are cooked through.

GOOD TO KNOW healthy • folate • fibre • vit c • iron • 3 of 5-a-day • gluten free PER SERVING 529 kcals • fat 12g • saturates 1g • carbs 52g • sugars 15g • fibre 6g • protein 50g • salt 0.9g

tip

Having a low glycaemic index (GI), quinoa releases energy slowly which means you feel fuller for longer and are less likely to crave snacks.

Lamb dopiaza with broccoli rice

Rich in energising nutrients including iron and the B group of vitamins, this simple and delicious curry will set you up for the week.

4 OF 5-A-DAY

SERVES 2 PREP 20 mins COOK 1 hr 30 mins EASY

225g lamb leg steaks, trimmed of
excess fat and cut into chunks
50g full-fat natural bio yogurt, plus
2 tbsp to serve
1 tbsp medium curry powder
2 tsp cold-pressed rapeseed oil
2 medium onions, 1 thinly sliced,
1 cut into 10 wedges
2 garlic cloves, finely sliced
1 tbsp ginger, peeled and finely
chopped
1 small red chilli, finely chopped
(deseeded if you prefer less heat)
200g tomatoes, roughly chopped
50g dried red lentils, rinsed
½ small pack of coriander, roughly
chopped, plus extra to serve
100g wholegrain rice
100g small broccoli florets
100g pack baby spinach leaves

1Put the lamb in a large bowl and season well with ground black pepper.