Make the most of those precious evenings with a delicious dinner that’s on the table in 30 minutes or less.
Masala mackerel with coconut rice
SERVES 2 GF DF
HANDS-ON TIME 20 MINS
TOTAL TIME 25 MINS
Heart-healthy mackerel can stand up to stronger flavours than more delicate fish. Paired with coconut rice and vibrant green veg, this meal comes in under 500 cals.
80g basmati rice
100ml light coconut milk
1 x 200g pack fine green beans and Tenderstem broccoli, trimmed
½ tbsp vegetable oil
1½ tsp garam masala
¼ tsp ground turmeric
1 x 180g pack fresh mackerel fillets
½ x 30g pack coriander, roughly chopped, plus extra sprigs to serve
zest of ½ lime, plus
2 tsp juice, plus wedges to serve
75g fat-free
Greek-style natural yogurt*
1 Put the rice in a medium saucepan with the coconut milk and 75ml of boiling water, plus a pinch of salt. Bring to the boil, stir, then arrange the beans and Tenderstem on top of the rice. Add the pan lid, reduce the heat to low and leave to cook, undisturbed, for 10 minutes.
2 Meanwhile, mix the oil with the spices and some seasoning. Slash the skin of the mackerel fillets, then brush with the spiced oil on both sides. Set aside.
3 Whiz the chopped coriander, lime zest, juice and yogurt in a small processor until combined, then season to taste.
4 Once the rice has cooked for 10 minutes, remove from the heat and leave it to rest (still covered) while you cook the fish.
5 Heat a non-stick frying pan over a medium-high heat and fry the mackerel fillets, skin-side down, for 2-3 minutes until crisp and golden. Turn and cook for 1-2 minutes, or until cooked through.
6 Stir the beans and broccoli through the rice, divide between 2 shallow bowls and top with the mackerel. Drizzle over the yogurt sauce, garnish with the extra coriander and serve with lime wedges.
*Use dairy-free coconut yogurt (unsweetened), if required.
■ 484cals; 23g fat (6g sat fat); 27g protein; 4g fibre; 39g carbs; 4g total sugars; 0.5g salt
Chicken stroganoff
SERVES 2, EASILY DOUBLED GF
HANDS-ON TIME 20 MINS
TOTAL TIME 30 MINS
Swapping the more traditional beef for chicken, and using lighter soured cream reduces the fat and calorie content of this classic dish.
120g basmati and wild rice mix, rinsed
1 x 320g pack skinless chicken thigh fillets
3 tsp olive oil
200g chestnut mushrooms, sliced
1 tsp paprika
1 tbsp plain flour*
2 garlic
