March
EASY, HEALTHIER MEALS USING NO MORE THAN 10 INGREDIENTS* AND ALL UNDER 600 CALS
RECIPES TAMSIN BURNETT-HALL
Only £1.59 PER SERVING
FOOD DIRECTOR
‘Spring’s arrival means colourful veg to perk up our plates once again. This month, we’re all about fast flavour with our versatile collection of healthy midweek meals. Most will adapt easily to whatever you have in your fridge, so feel free to experiment. The biriyani is on weekly rotation in my house – try it with chicken or lamb.’
*NOT INCLUDING OIL, SALT AND PEPPER
Pan-fried basa with smoky tomato beans
Basa is a white fish, similar to cod and haddock. Smoked paprika and butter beans lend a Spanish vibe to this quick supper.
LOW SAT FAT
3 OF YOUR 5-A-DAY
NUTRITION NOTES
SERVES 2 GF DF HANDS-ON TIME 15 mins TOTAL TIME 25 mins
PER SERVING 256cals; 7g fat (2g sat fat); 29g protein; 8g fibre; 16g carbs; 8g total sugars; 0.7g salt
◆ 3 tsp olive oil
◆ 200g baby plum tomatoes, halved
◆ 2 garlic cloves, sliced
◆ ½ tsp caster sugar
◆ 1 tsp smoked paprika
◆ ½ tsp ground cumin
◆ 150ml vegetable stock*
◆ 150g fine green beans
◆ 1 x 215g tin butter beans, rinsed and drained
◆ 2 basa fillets (about 250g)
◆ a squeeze of lemon juice
1 Heat 2 teaspoons of olive oil in a sauté pan, add the tomatoes, garlic and sugar plus some seasoning and fry on a mediumhigh heat for 4-5 minutes, stirring occasionally, until starting to soften. Add ½ teaspoon of smoked paprika and the cumin and cook for 30-60 seconds until fragrant. Add the stock and fine beans, cover the pan and simmer briskly for 5 minutes until the beans are almost tender.
2 Remove the lid, increase the heat and tip in the butter beans. Bubble for 4-5 minutes until reduced.
3 Meanwhile, pat the fish dry, season and dust with ½ teaspoon of smoked paprika. Heat 1 teaspoon of olive oil in a non-stick frying pan; when it’s really hot add the fish and fry for 2-3 minutes each side until crisp, golden and cooked through.
4 Add a squeeze of lemon to the smoky tomatoes and beans, divide between two plates and serve topped with the basa fillets. *Use gluten-free stock, if required.
Only 256 CALORIES
Orange chicken and egg-fried rice
Get those Friday night takeaway feelings from a lighter homemade stir-fry.
HIGH PROTEIN
NUTRITION NOTES
LOW SAT FAT
SERVES 2 GF DF HANDS-ON TIME 25 mins TOTAL TIME 25 mins
PER SERVING 599cals; 16g fat (3g sat fat); 55g protein; 7g fibre; 56g carbs; 11g total sugars; 2g salt
◆ 100g long grain or basmati rice
◆ 1 bunch spring onions, trimmed
◆ juice of 1 orange (90ml)
◆ 3 tbsp sweet chilli sa
