April
EASY, HEALTHIER MEALS USING NO MORE THAN 10 INGREDIENTS* AND ALL UNDER 600 CALS
SARAH AKHURST FOOD DIRECTOR
‘When the last of the Easter eggs have been devoured, I like to have a little reset and step up the nutritious eating once again, especially now summer is just around the corner. As always, we have lots of healthy meal solutions waiting for you – some double up as quick lunch options too, so there’s no excuse to not eat well!’
Feelgood fish and chips
PAGE 24
Only 596 CALORIES
Ham and roasted pepper tortilla
Tinned potatoes are great for this shortcut supper, or you can always use leftover cooked potatoes instead. The tortilla also makes a good take-to-work lunch the next day.
LOW SAT FAT
SERVES 2, with leftovers GF DF HANDS-ON TIME 25 mins TOTAL TIME 30 mins
PER SERVING (1 of 3 portions) 312cals; 16g fat (4g sat fat); 20g protein; 3g fibre; 19g carbs; 6g total sugars; 1.9g salt
◆ 6 tsp extra-virgin olive oil
◆ 2 onions, sliced
◆ 1 x560g tin peeled new potatoes
◆ 100g roasted peppers from a jar
◆ 6 medium eggs
◆ about 100g ham, shredded
◆ ½ tbsp Dijon mustard
◆ 1 tsp white wine or cider vinegar
◆ 90g baby salad leaves
◆ 1 large carrot, pared into ribbons
◆ 1 tbsp mixed seeds, toasted
1 Heat 2 teaspoons of the oil in an ovenproof frying pan, about 20cm base diameter. Fry the onions for 5-6 minutes until just turning golden.
2 Meanwhile, drain and slice the potatoes and peppers. Add to the onions and cook for 2-3 minutes, stirring, to heat through. Beat the eggs and some seasoning in a jug then tip in the hot veg from the pan and stir to combine, adding the ham.
3 Heat 2 teaspoons of oil in the pan and preheat the grill to medium. Pour the egg mixture into the pan and cook on a medium-low heat for 8 minutes, using a spatula to release the edges of the tortilla as it starts to set, until it is golden brown underneath and most of the egg has cooked through.
4 Meanwhile, shake the mustard, vinegar, 2 teaspoons of oil, seasoning and 1 tablespoon of water together in a jar. Toss the salad leaves, carrot and toasted seeds together in a bowl and drizzle with the dressing.
5 Transfer the tortilla pan to the grill and cook for 3-4 minutes or until golden brown on top and set. Cut into wedges and serve one-third of the tortilla per person with the salad.
Crispy beef chow mein
This speedy noodle dish uses a homemade stir-fry sauce that can be shaken up in a jar in seconds. You can also use it for all kinds of other Chinese-style dishes.
SERVES 2 DF HANDS-ON TIME 20 mins TOTAL TIME 20 mins
PER SERVING 589cals; 25g fat (9g sat fat);
