A week of easy dinners that help make light work of meal prep
COMPILED BY: JESS MEYER. RECIPES AND PHOTOS: FUTURECONTENTHUB.COM
ALL IN ONE SUNDAY Bombay pot roast chicken
SERVES 5
An easy one-dish meal for when you can’t decide between curry and a classic roast.
YOU WILL NEED
80g tikka curry paste
3tbsp natural yogurt, plus extra to serve
2tbsp vegetable oil
1.6kg whole chicken
1 large onion, thinly sliced
2tsp black mustard seeds
2 large garlic cloves, crushed
4cm piece ginger, grated
500g baby potatoes
Small bunch coriander, leaves picked,
stalks finely chopped
400g tins chopped tomatoes
1 low-salt chicken stock cube
200g spinach, chopped
Warm naan bread or rice, to serve
HOW TO DO IT
1Mix together half the curry paste, the yogurt and 1tbsp oil. Rub all over the chicken, season well, then cover and chill for 2 hrs, or overnight, to marinate.
2Heat the oven to 200C Fan/Gas 7. Heat the remaining oil in a lidded casserole dish, large enough to fit the chicken. Cook the onion for 10-15 mins until softened and turning golden. Add the mustard seeds, the remaining curry paste, garlic and ginger, and cook, stirring, for 2 mins, then stir in the potatoes to coat. Add the coriander stalks (reserve the leaves), tomatoes, stock cube and ½ tin of water. Season and put the chicken on top. Roast, uncovered, for 30 mins.
3Baste the chicken in the sauce, then cover. Reduce the oven to 160C Fan/Gas 4 and cook for 1 hr, or until cooked through and the juices run clear.
4Remove the chicken from the pot and set aside to rest for 15 mins. Add the spinach to the pot, stir to wilt, then scatter over the reserved coriander leaves. Carve the chicken and serve with warm naan bread or steamed rice.
TIP USE ANY CURRY PASTE YOU FANCY.
LOW FAT MONDAY Spicy mince in lettuce cups
SERVES 4
Fast and fresh, this is light on calories but still has bags of flavour.
YOU WILL NEED
2tbsp sesame oil
500g chicken mince
1 onion, finely diced
2 garlic cloves, crushed
4cm piece ginger, grated
Small red chilli, finely diced
3tbsp hoisin sauce
1tbsp oyster sauce
2tbsp soy sauce, plus extra to serve
1tbsp brown rice vinegar, or
apple cider vinegar
225g tin sliced water chestnuts,
drained and finely diced
50g dried vermicelli noodles
2 Little Gem lettuces, leaves separated
1tbsp salted, roasted peanuts,
roughly chopped
3 spring onions, finely sliced
Thai basil or coriander leaves (optional)
HOW TO DO IT
1Heat 1tbsp oil in a wok. When hot, add
