■ 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

High-protein, low-calorie dinners that save time, energy and washing-up

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

Need midweek meal inspiration? These recipes have a little something for everyone, and are ready in 60 minutes or less

■ Serves 1 ■ Prep 5 mins ■ Cook 10 mins 1 tbsp olive oil½ garlic clove, crushed8 cherry tomatoes2 handfuls of baby kale,roughly chopped2 slices malted brown bloomeror other crusty bread4 tbsp ricotta,

Satisfy your takeaway cravings in 30 minutes or less with these authentically flavoured dishes