Packed with nutritional benefits, our midweek meals are budget-friendly and quick to cook
Healthy chicken stir-fry
SERVES 2 PREP 10 mins COOK 20 mins EASY
65g brown basmati rice 2 tsp rapeseed oil 15g ginger, peeled and cut into thin matchsticks 2 small red onions (160g), cut into wedges 160g broccoli, broken into florets, stem finely chopped 2 carrots (160g), halved lengthways, then cut into diagonal slices 1 red chilli, finely chopped (optional) 200g chicken breast, cut into thin strips ½ tsp ground cumin 1 tbsp crunchy peanut butter 1 tbsp wheat-free tamari 1 tbsp brown rice vinegar
1 Cook the rice following pack instructions, then drain. Heat the oil in a non-stick wok over a high heat and fry the ginger and red onions for 2 mins. Add the broccoli stem, carrots and chilli, if using, and cook for 1 min.
2 Tip in the chicken and cumin, stir-fry briefly, then add the broccoli florets and 3 tbsp water. Cover and steam for 3-4 mins, or until the broccoli florets are just tender and the chicken is cooked through.
3 Meanwhile, mix the peanut butter with the tamari and vinegar. Stir the sauce into the veg and chicken, then serve on the cooked rice.
GOOD TO KNOW healthy • low cal • fibre • vit c • 3 of 5-a-day • gluten free PER SERVING 465 kcals • fat 13g • saturates 1g • carbs 47g • sugars 15g • fibre 10g • protein 35g • salt 1.3g
Sesame sweet potato & salmon bake
SERVES 4 PREP 5 mins COOK 40 mins EASY
1 tbsp rapeseed oil 500g sweet potatoes, cut into wedges 400g cherry tomatoes on the vine 300g long-stemmed broccoli, larger stems halved 4 skinless salmon fillets 3 tbsp tahini 1 tbsp black sesame seeds
1 Heat the oven to 200C/180C fan/gas 6. Put the oil and sweet potatoes on a baking tray and toss with some salt and pepper. Roast for 15-20 mins. Stir the cherry tomatoes and broccoli into the sweet potatoes. Roast for 15 mins more until the tomatoes are close to bursting.
2 Nestle the salmon among the sweet potatoes on the tray, brush with 1 tbsp of the tahini and top with the sesame seeds. Bake for a further 8-10 mins until the salmon is cooked through. Loosen the remaining tahini with a splash of water if needed, then drizzle over the fish and veg, and serve.
GOOD TO KNOW folate • fibre • vit c • omega-3 • 3 of 5-a-day • gluten free PER SERVING 586 kcals • fat 31g • saturates 5g • carbs 31g • sugars 18g • fibre 10g • protein 41g • salt 0.3g
Aubergine & sesame dan dan-style noodles
SERVES 1 PREP 15 mins COOK 15 mins EASY V
2 tsp sesame oil 1 small aubergine, cut into 1cm cubes 80g (1 nest) dried wheat noodles ½ tsp Chinese fiv
