Satisfying meals like roasts, pies and stews can still feature on a low-cal menu. The proof is in these luscious dishes.
Maple and tarragon pork chops and sweet potato traybake
SERVES 4 GF DF
HANDS-ON TIME 25 MINS
TOTAL TIME 1 HR
Perfect when you want the feel of a traditional roast but don’t want to juggle multiple elements, as this has everything all in one tray.
4 large sweet potatoes (about 275g each)
1 red onion, halved lengthways and cut into thin wedges
3 tbsp olive oil
2 tbsp wholegrain mustard
2 tbsp maple syrup
1 generous pinch of smoked paprika
2 tsp fennel seeds, toasted and crushed
2-3 garlic cloves, crushed zest and juice of ½ lemon, plus lemon wedges to serve
4-5 thyme sprigs, leaves only
4 pork chops
½ x 30g pack flat-leaf parsley, leaves finely chopped
½ x 20g pack tarragon, leaves finely chopped
1 Preheat the oven to 190°C, fan 170°C, gas 5. Prick each sweet potato with a fork and wrap in kitchen paper. Microwave them (all together) for 10-12 minutes on high until slightly softened. Cut each one into 6-8 wedges and spread out in a single layer in a large roasting tin, together with the red onion wedges.
2 Combine the olive oil, mustard, maple syrup, smoked paprika, fennel seeds, garlic, zest of ½ lemon, thyme and seasoning. Drizzle half over the vegetables and mix gently. Sit the pork chops on top of the veg and drizzle with the rest of the flavoured oil.
3 Roast for 35 minutes, until the vegetables are tender, and the pork chops are cooked through
4 Squeeze the juice from the half lemon all over and scatter over the herbs just before serving with extra lemon wedges.
■ 583cals; 17g fat (4g sat fat); 38g protein; 10g fibre; 65g carbs; 23g total sugars; 1g salt
Fragrant salmon traybake
SERVES 2 GF DF
HANDS-ON TIME 15 MINS
TOTAL TIME 30 MINS
A coating glaze of mayonnaise dressed up with fennel and cumin seeds, orange, garlic and coriander lends a luxurious touch to a simple salmon, potato and asparagus bake.
300g baby new potatoes, halved
3 tsp olive oil
2 tsp fennel seeds
1 tsp cumin seeds
50g light mayonnaise
1 garlic clove, crushed zest of ½ orange
½ x 30g pack coriander, chopped, plus extra to serve
1 x 240g pack of 2 salmon fillets, skinned
1 x 250g pack asparagus, trimmed
1 Put a large baking tray in the oven and preheat it to 220°C, fan 200°C, gas 7. Cook the potatoes in boiling salted water for 5 minutes
