EASY, HEALTHIER MEALS USING NO MORE THAN 10 INGREDIENTS* AND ALL UNDER 600 CALS
*NOT INCLUDING OIL, SALT AND PEPPER
SERVES 2 GF DF
HANDS-ON TIME 10 mins
TOTAL TIME 20 mins
PRAWN, BACON AND WHITE BEAN STEW
With minimal prep and cooking time this dish can easily be doubled up for unexpected guests. Serve it with some brown rice or crusty bread and a fresh green salad.
◆ 1 x 225g pack frozen raw peeled king prawns, defrosted
◆ zest of 1 lemon, juice of ½
◆ 1 tbsp olive oil
◆ 80g smoked bacon lardons
◆ 3 garlic cloves, thinly sliced
◆ ½ tsp chilli flakes
◆ 1 x 400g tin cannellini beans, rinsed and drained
◆ 250ml vegetable stock* (made using 1 stock cube)
◆ a handful of basil, finely chopped
◆ crusty bread* (optional)
1 Drain the prawns, toss with the lemon zest and season lightly; set them aside to marinate.
2 Heat the oil in a large pan over a medium heat and add the bacon. Cook for 2-3 minutes until starting to crisp then use a slotted spoon to remove them to a plate. Drain the prawns again and add them to the pan. Cook for 2 minutes until just turning pink. Remove to the same plate as the bacon lardons.
3 Add the garlic and chilli flakes to the pan and cook for 30 seconds. Add the beans and stock and bring to the boil then reduce the heat and simmer for 3 minutes, stirring occasionally and crushing some of the beans with the back of your spoon to thicken the mixture. Return the bacon and prawns to the pan, heating for 1-2 minutes until the prawns are cooked through. Add most of the basil and the lemon juice, seasoning to taste.
4 Serve garnished with the remaining basil and a crack of black pepper, with crusty bread if you wish.
*Use gluten-free stock and bread, if required.
PER SERVING (WITHOUT BREAD)
380cals; 17g fat (5g sat fat); 29g protein; 9g fibre; 21g carbs (of which 1g sugars); 3g salt
SERVES 2 GF DF
HANDS-ON TIME 15 mins
TOTAL TIME 25 mins
STEAK WITH SWEET POTATO SUCCOTASH
Succotash is a North American side dish made with corn – we’ve added sweet potato to make it more filling. It’s also good alongside grilled chicken or fish.
◆ 2 beef sizzler steaks (175g)
◆ 2 tbsp olive oil, plus 1 tsp extra
◆ 1½ tsp Cajun seasoning
◆ 250g peeled and diced sweet potato (prepared weight)
◆ 1 small red onion, finely diced
◆ 1 red pepper, finely diced
◆ 4 okra, trimmed and sliced into rounds
◆ 1 red chilli, deseeded and
