EATING WELL
EASY, HEALTHIER MEALS USING NO MORE THAN 10 INGREDIENTS* AND ALL UNDER 600 CALS
DILL AND FETA RICE WITH CRISPY FRIED EGGS
SERVES 2 V GF
HANDS-ON TIME 10 mins
TOTAL TIME 20 mins
ONLY 500 CALORIES
£1.16 PER SERVING
◆ 3 tbsp olive oil
◆ 3 spring onions, thinly sliced, whites and greens separated
◆ ½ tsp cumin seeds
◆ 1 x 250g pack pre-cooked brown basmati rice
◆ 50g vegetarian feta, crumbled
◆ 2 tbsp chopped dill plus extra to garnish
◆ juice of ½ a lemon, plus wedges to serve
◆ 2 eggs
1 Gently heat 1 tablespoon of the oil in a large frying pan. Add the whites of the spring onions and cook for 3 minutes over a very low heat, stirring often, until softened and just starting to turn golden. Add the cumin seeds and cook for another minute before adding the rice and stir-frying for 3 minutes. Transfer to a bowl, toss with the feta, chopped dill and lemon juice. Season well, then cover to keep warm.
2 Wipe the pan clean and add the remaining oil, placing it over a medium-high heat. Once hot, crack in the eggs (if you don’t have a big enough pan, cook the eggs one after another), spooning oil from the pan onto the whites as they fry. Cook until the whites are set and crispy around the edges, and the yolks are still runny – about 2 minutes.
3 Divide the rice between 2 plates or bowls, top with the crispy eggs, extra dill and spring onion greens. Serve with lemon wedges on the side.
PER SERVING
500cals; 29g fat (7g sat fat); 16g protein; 2g fibre; 44g carbs (of which 2g sugars); 0.9g salt
SPEEDY GYOZA SOUP
SERVES 2 DF
HANDS-ON TIME 15 mins
TOTAL TIME 25 mins
ONLY 256 CALORIES
◆ 1 tbsp sesame oil, plus 1 tsp extra
◆ 2 spring onions, thinly sliced, whites and greens separated
◆ 20g root ginger, peeled and cut into thin matchsticks
◆ 1 garlic clove, sliced
◆ 1 head pak choi, roughly chopped, stems and leaves separated
◆ 125g pack shiitake mushrooms, halved or quartered if large
◆ 2 tbsp white miso paste
◆ 8 frozen chicken or pork gyoza dumplings* (we used Itsu)
◆ 1 tsp light soy sauce, or to taste
◆ 1 tsp toasted sesame seeds
1 Heat 1 tablespoon of sesame oil in a large pan over a medium heat. Add the whites of the spring onions, along with the ginger and garlic and sauté for 2 minutes. Add the chopped pak choi stems and cook for 2 minutes. Add the shiitake and cook for a further 2 minutes.
2 Dissolve the miso in 500ml hot water and add this to the pan along with the gyoza. Simmer over a medium heat for 4 minutes.
3 Add the pak choi leaves; simm
