EASY, HEALTHIER MEALS USING NO MORE THAN 10 INGREDIENTS* AND ALL UNDER 600 CALS
RECIPES TAMSIN BURNETT-HALL
FOOD STYLING: KIM MORPHEW. PROP STYLING: DAVINA PERKINS
*NOT INCLUDING OIL, SALT AND PEPPER
‘Healthy eating shouldn’t be complicated – nor should it cost the earth. Our test kitchen has been a flurry of activity over the last few months, so you’ll have all you need to kickstart 2023 on a health high. Also look out for the ‘Use your air fryer’ symbol – it’s on any recipe than can also be cooked in an air fryer.’
Patatas bravas traybake
Adding beans and peppers turns this tapas dish into a main meal.
USE YOUR AIR FRYER
4 OF YOUR 5-A-DAY
SERVES 2 VVn GF DF HANDS-ON TIME 15 mins TOTAL TIME 30 mins
PER SERVING 484cals; 22g fat (2g sat fat); 12g protein; 11g fibre; 53g carbs; 15g total sugars; 0.4g salt
◆ 1 x 540g tin new potatoes, drained
◆ 1 tbsp olive oil
◆ ¾ tsp garlic granules (or 3 garlic cloves, crushed)
◆ 2 tsp sweet smoked paprika
◆ 1 yellow or orange pepper, roughly chopped
◆ 1 tsp caster sugar
◆ 1 x 400g tin chopped tomatoes
◆ 1 x 215g tin butter beans, rinsed and drained
◆ 3 tbsp vegan mayo
◆ mixed salad leaves or steamed green veg to serve
1 Preheat the oven to 220°C, fan 200°C, gas 7, with a shallow roasting tin in to get hot (or preheat an air fryer to 200°C, with a silicone liner). Drain the new potatoes, pat dry in a clean towel then press down on each one so that it starts to crack open. Toss together with the oil, ¼ teaspoon garlic granules, 1 teaspoon of smoked paprika, the chopped pepper and seasoning. Spread out on the hot tray and roast for 20 minutes until starting to colour, or place in the lined air fryer basket and cook for 20-25 minutes, shaking occasionally.
2 Meanwhile, tip the tomatoes into a medium pan with the rest of the smoked paprika, ¼ teaspoon garlic granules, the sugar and seasoning. Bring to a brisk simmer, add the butter beans and cook for 10 minutes or until the sauce has reduced slightly.
3 Stir the potatoes and peppers and tip the smoky tomato butter beans over, leaving some potatoes uncovered for crispiness. Return to the oven for 5 minutes, or up to 10 minutes in the air fryer.
4 Meanwhile, mix ¼ teaspoon garlic granules with the vegan mayo and add ½ tablespoon of cold water to thin down. Drizzle over the traybake to serve. Serve with salad or green vegetables.
Only 88p PER SERVING
Sticky chicken with carrot pilau
If you’ve bought an air fryer to reduce energy bills, it’s great for tender, juicy chicken.
USE YOUR AIR FRYER
HIGH IN PROTEIN
SERVES 2 GF DF HANDS-ON TIME 20 mins TOTAL TIME 30 mins
PER SERVING 533cals; 10g fat (6g sat fat);
