Use chicken instead of prawns, though fry with the onions at the beginning. Ingredients (Serves 2) ◆ 1tbsp vegetable oil ◆ 1 red onion, thinly sliced ◆ 1 small courgette, sliced ◆ 1 small red chilli,

■ Serves 4 ■ Prep 10 mins ■ Cook 20 mins 1 tbsp rapeseed oil1 onion, finely sliced4 boneless, skinless chicken thighs,cut into thick strips1-2 tbsp jerk seasoning1 green chilli, deseeded and sliced(op

SERVES 6 The addition of lentils keeps this leaner on both cost and cals. YOU WILL NEED 2tbsp olive oil500g minced lamb1 large onion, finely chopped3 garlic cloves, crushed1tsp ground cumin1tsp ground

All these recipes can be easily doubled and frozen to save you time and money – it’s the ultimate kitchen hack

Riaz Phillips is a writer born and raised in London. Inspired by his Caribbean family background, he is the author of Belly Full: Caribbean Food in the UK and the award-winning West Winds: Recipes, Hi

Looking for an easy and tasty way to broaden the variety of food in your diet? Swap the usual suspects – rice, pasta and couscous – for a glorious grain