Less than £2 per serve, these healthy dinners are good for your wallet and your waistline
COMPILED BY: AMANDA JAMES. RECIPES AND PHOTOS: FUTURECONTENTHUB.COM. PRICES CORRECT AT TIME OF PRINT
FROM 147 CALS PER SERVE
All-in-one chicken bake
SERVES 6 Switch up your usual Sunday roast with this fuss-free, one-tray wonder – it’s lighter on the cals and the washing up
YOU WILL NEED 900g baby new potatoes 4tbsp olive oil ½ small bunch of dill, finely chopped 2 garlic cloves, crushed 2tsp fennel seeds, crushed in a pestle and mortar 6 large free-range chicken legs 2 lemons, cut into 6 wedges 150ml dry white wine or sherry 500g asparagus, woody base trimmed 2 bunches of spring onions, trimmed
1 Heat the oven to 160C Fan/Gas 4. Toss the potatoes with 1tbsp oil in a large baking tray lined with baking paper, and bake for 10 mins.
2 In a small bowl mix together the dill, garlic, crushed fennel and 1tbsp oil. Season then rub all over the chicken, rubbing under the skin, too. Add to the tray, skin-side down, with the lemon wedges. Pour in the wine/sherry and bake for 35 mins, turning the chicken after 20 mins.
3 Toss the asparagus and spring onions with the remaining oil, season then add to the tray. Make sure the chicken is on top so the skin turns crispy and golden.
4 Bake for a further 10-15 mins until the asparagus is tender. Serve with any juices poured over, and a leafy salad on the side.
PREP: 20 MINS COOK: 1 HOUR CALS: 400 FAT: 12G SAT FAT: 2G CARBS: 27G
TIP IN-SEASON VEGGIES TASTE BETTER AND TEND TO BE CHEAPER. TRY BROCCOLI OR SWEETHEART CABBAGE, TOO
Buttermilk and harissa chicken with cauli couscous
SERVES 2 Cauliflower makes a nifty, low-carb, high fibre substitute for couscous, while the spicy marinade guarantees that you’ll serve the most tender juicy chicken
YOU WILL NEED 2tsp harissa paste 3tbsp buttermilk or natural yogurt 1 large skinless chicken breast 200g cauliflower florets 2 spring onions, finely sliced ½ deseeded bell pepper, chopped Handful each mint and coriander leaves, roughly chopped Lemon wedges, to serve
1 Mix the harissa and buttermilk/yogurt together in a bowl and season with salt. Cut the chicken in half horizontally to make 2 thin fillets and rub with the harissa mix to coat. Cover and chill for at least 30 mins.
2 Meanwhile, blitz the cauliflower in a food processor until it resembles couscous. Transfer to a bowl and stir in the spring onions, chopped pepper and herbs and season well with salt and pepper.
3 Heat the grill to high. Place the chicken on a foil-lined baking tray and grill for 8-10 mins, turning once until cooked through and lightly charred.
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