Combat the excesses of the festive season with our quick and healthy meals, packed with protein and good-for-you greens
SERVES 2
V Vn DF HANDS-ON TIME 20 mins
TOTAL TIME 20 mins
TOFU AND GREENS NOODLE BOWL
Crispy tofu adds protein and bite to a warming broth with noodles and greens.
◆ 2 tbsp miso paste
◆ 25g root ginger, cut into matchsticks
◆ 2 garlic cloves, sliced
◆ 1 tbsp chopped fresh rosemary (or 1 tsp dried)
◆ 1 tbsp light soy sauce
◆ 2 tbsp mixed seeds
◆ 1 tbsp vegetable oil
◆ 1 x 160g pack marinated tofu pieces
◆ 1 tsp Chinese 5-spice (optional)
◆ 200g shredded greens
◆ 2 x 150g pouches ready-to-eat udon noodles
1 Whisk the miso into 800ml boiling water in a saucepan and add the ginger, garlic, rosemary and soy sauce. Simmer gently for 5 minutes to infuse the flavours.
2 Meanwhile, dry fry the mixed seeds in a frying pan until toasted, then tip into a bowl and set aside.
3 Add the oil to the frying pan; when hot, add the marinated tofu and Chinese 5-spice (if using) and fry for 5 minutes until crisp and golden.
4 Mix the shredded greens and the noodles into the miso broth and simmer for 4-5 minutes or until the greens are tender. Divide between two bowls and top with the crispy tofu and the toasted seeds.
PER SERVING
514cals; 23g fat (3g sat fat); 26g protein; 12g fibre; 46g carbs (of which 7g sugars); 3.5g salt
SERVES 2, easily doubled
DF HANDS-ON TIME 15 mins
TOTAL TIME 25 mins
ZESTY SALMON AND ROASTED BROCCOLI BULGUR
Roasted broccoli brings a delicious nuttiness to this hearty warm salad.
◆ 100g dried bulgur wheat, rinsed
◆ 1 head of broccoli
◆ 5 tsp olive oil
◆ 4 spring onions
◆ 2 x 120g salmon fillets
◆ zest and juice of 1 lemon
◆ 25g dried cranberries
◆ 25g walnut pieces
◆ 10g pine nuts
1 Preheat the oven to 200°C, fan 180°C, gas 6, or heat an air fryer to 180°C. Cook the bulgur wheat according to pack instructions until tender, then drain well.
2 Chop the broccoli into bite-size florets, and the stalk into chunky matchsticks. Toss in a bowl with 2 teaspoons of olive oil and a pinch of salt, then add to a baking tray (or air fryer) and roast for 5 minutes.
3 Cut the spring onions into 4 pieces each and toss in the same bowl. Add the salmon fillets, seasoning, 1 teaspoon of oil plus half the lemon zest and juice and mix again.
4 Soak the cranberries in the rest of the lemon zest and juice.
5 Stir the broccoli around o
