Easy, healthier meals using no more than 10 ingredients*, all under 600 cals and on the table in 30 minutes or less
RECIPES ABIGAIL SPOONER
Only 550 CALS
SOMERSET CHICKEN PAGE 100
Waste not
Use up your lighter soft cheese by stirring a dollop through soups, pasta sauces or frittatas for extra creaminess.
Only 546 CALS
SERVES 2 HANDS-ON TIME 20 mins TOTAL TIME 30 mins LIVING WELL
LAMB STEAKS WITH LEEK AND BARLEY RISOTTO
Rustle up this hearty dish in no time with quick-cook pearl barley and creamy leeks. Top with tender lamb steaks for a satisfying meal for two.
◆ 1 x 300g pack lamb leg steaks, trimmed of excess fat
◆ 100g pearl barley
◆ 1 ltr hot chicken stock (made using 2 stock pots or cubes)
◆ 15g butter
◆ 2 leeks (about 330g), trimmed and sliced into 2cm rounds
◆ 2 garlic cloves, crushed
◆ 1 tsp dried thyme
◆ 70g lighter soft cheese
◆ 1 tsp olive oil
1 Take the lamb out of the fridge to come up to room temperature. Rinse the pearl barley under cold running water and place in a saucepan with the stock. Bubble over a medium heat for 23-25 minutes, stirring occasionally, until the pearl barley is tender and cooked through.
2 Meanwhile, melt the butter in another pan and cook the sliced leeks with a pinch of salt and black pepper over a low heat, covered, for 10 minutes until softened. Stir in the garlic and thyme and cook for a further 2 minutes. Stir in the soft cheese, cover and set aside to keep warm.
3 Heat a non-stick frying pan until very hot. Brush the lamb steaks with 1 teaspoon of oil and season. Cook the lamb for about 2 minutes each side over a high heat, or until done to your liking, then remove to a plate to rest for 2-3 minutes.
4 Once the pearl barley is cooked, drain well and return to the saucepan. Stir through the creamy leeks to combine. Divide between two shallow bowls. Slice the lamb and arrange on top of the risotto.
NUTRITIONAL INFO 546cals; 25g fat (12g sat fat); 38g protein; 4g fibre; 45g carbs; 4g total sugars; 4.6g salt
Get ahead Make the mackerel cakes in step 1, cover and chill in the fridge for up to 24 hours before frying.
Only £1.23 PER SERVING
SERVES 2 HANDS-ON TIME 20 mins TOTAL TIME 30 mins
MACKEREL POTATO CAKES
Keep a tin of mackerel on standby for these thrifty potato cakes with cheddar and spring onions. Finish with buttered savoy cabbage, mayo and a squeeze of lemon.
◆ 400g cold leftover mash (or use shop-bought mash)
◆ 2 spring onions, thinly sliced
◆ zest of 1 lemon, plus wedges
◆ 1 medium egg yolk
◆ 30g plain flour
◆ 40g lighter mature cheese, grated
◆ 1 x 125g tin mackerel fillets in brine, drained
◆ 1 tbsp olive oil
