Stuffed sweet peppers

  • Cook 15 mins
  • Prep 15 mins
  • Vegetarian

Nutrition per serving

282 kcalories, protein 13.0g, carbohydrate 8.0g, fat 22.0g, saturated fat 9.0g, fibre 2.0g, salt 0.73g.

Ingredients

Serves 4

  • 4 peppers , halved lengthways through the stalk and deseeded
  • 1 tbsp extra-virgin olive oil , plus extra to drizzle
  • 2 x 125g balls mozzarella , sliced
  • 2 tbsp black olives , chopped
  • 1 tbsp chopped oregano
  • 2 garlic cloves , crushed

Method

  1. Heat the barbecue or griddle pan to hot. Rub the outside of the peppers all over with the olive oil.
  2. Stuff the peppers with the mozzarella, olives, oregano and garlic, and drizzle with a touch more olive oil, if you like.
  3. Pop on the barbecue, stuffed-side up for 12-15 mins until the pepper is nicely charred (or roast in the oven at 220C/200C fan/gas 7 for the same amount of time).

Cherry tomato & caper spaghetti

 

Ingredients

Serves 2

  • 8 oz spaghetti
  • 2 tbsp olive oil
  • 1 garlic clove , sliced
  • 1 red or green chilli , deseeded and finely chopped, or half tsp chilli powder
  • 200g pack cherry tomatoes , halved
  • 2 tsp capers , roughly chopped
  • grated parmesan , to serve (optional)

Method

  1. Boil the spaghetti. Meanwhile, heat the oil in a small non-stick pan, add the garlic and fry, stirring all the time, until golden. Add the chilli, tomatoes and capers and fry for a further 3-4 mins until the tomatoes start to break down.
  2. Add 2 tbsp of the pasta cooking water to the tomatoes, then drain the pasta and return to the pan. Pour in the tomato sauce and toss everything together well. Serve as it is or sprinkled with freshly grated Parmesan.

Nutrition per serving

463 kcalories, protein 13.0g, carbohydrate 78.0g, fat 13.0g, saturated fat 2.0g, fibre 4.0g, salt 0.34g.

Teriyaki prawns & broccoli noodles

Ingredients

Serves 2

  • 2 fl oz low-sodium soy sauce
  • 2 fl oz mirin
  • 2 tbsp lemon juice
  • 11/2 tbsp caster sugar
  • 7 oz soba noodles
  • 5 oz thin-stemmed broccoli
  • 5 oz cooked prawns
  • 1 small red chilli , thinly sliced

Method

  1. In a small saucepan, heat the soy sauce, mirin, lemon juice and sugar. Simmer for 5 mins until syrupy, then remove from the heat. Bring a large saucepan of salted water to the boil, then cook the noodles and broccoli for about 3 mins, adding the prawns a few secs before draining. Divide the mixture between 2 plates, pour the warm teriyaki sauce over the top, sprinkle with the red chilli and serve.

Nutrition per serving

586 kcalories, protein 31.0g, carbohydrate 103.0g, fat 3.0g, saturated fat 0.0g, fibre 4.0g, salt 8.0g.

Stir-fried pork with ginger & honey

Ingredients

Serves 2

  • 2 nests medium egg noodles
  • 2 tsp cornflour
  • 2 tbsp soy sauce
  • 1 tbsp honey
  • 1 tbsp sunflower oil
  • 250g/9oz pork tenderloin , cut into bite-sized pieces
  • thumb-sized piece ginger , finely chopped
  • 2 garlic cloves , finely chopped
  • 1 green pepper , deseeded and sliced
  • 4 oz mange tout
  • 1 tsp sesame seeds

Method

  1. Bring a pan of salted water to the boil and cook the noodles following pack instructions. Meanwhile, mix the cornflour with 1 tbsp water, then stir in the soy sauce and honey, and set aside.
  2. Heat the oil in a wok over a high heat. Add the pork and cook for 2 mins until browned all over. Add the ginger, garlic, pepper and mangetout, and cook for a further 2 mins. Reduce the heat, then add the soy and honey mixture, stirring and cooking until the sauce bubbles and thickens. Divide the drained noodles between 2 bowls. Top with the pork and vegetables, and finish with a sprinkling of sesame seeds.

 

Nutrition per serving

466 kcalories, protein 36.0g, carbohydrate 54.0g, fat 11.0g, saturated fat 2.0g, fibre 4.0g, salt 2.6g.

Orange & caramel custard tart

Ingredients

Serves 8

  • 3 egg yolks
  • 3 oz caster sugar
  • 1 tbsp plain flour
  • 1 heaped tbsp cornflour
  • 9 fl oz skimmed milk
  • zest 1 orange

For the base-and-to-decorate

  • 1 egg white
  • 3 large sheets filo pastry, halved
  • 3 oranges, skin and pith removed, sliced into rounds
  • 2 oz caster sugar

Method

  1. Beat the egg yolks and sugar for a few mins until pale and slightly thickened, then whisk in the flours. Heat the milk and orange zest in a saucepan. Once it’s starting to boil around the edges, whisk into the egg mix. Put the whole lot back into the pan, stirring all the time until thick and boiling. Leave to cool completely. Can be made up to 2 days ahead.
  2. Heat oven to 200C/fan 180C/gas 6. Brush the filo sheets one by one with egg white and use to line a 23cm loose-bottom flan tin, overlapping the pieces as you go. Fold the pastry over itself at the edges rather than letting it overhang or you’ll never get it out of the tin. Bake blind for 10 mins, then give it another 5 mins until dark golden and very crisp. Leave to cool. Can be made up to 1 day ahead.
  3. The cream filling will be set by now, so beat again with electric beaters until smooth. Spoon into the case, then chill for at least 30 mins. To serve, put the sugar into a non-stick frying pan and leave over a gentle heat to melt and then caramelise, swirling the pan only a few times. Meanwhile, spread the oranges over the custard. When the caramel is dark golden, drizzle it over the oranges, let it set for a few mins, then serve immediately.

Nutrition per serving

177 kcalories, protein 4.0g, carbohydrate 35.0g, fat 3.0g, saturated fat 1.0g, fibre 1.0g, salt 0.34g

Spicy paneer skewers

Ingredients

Serves 10

  • 21 oz paneer cheese (see Tip below)
  • juice 2 lemons
  • 2 tsp ground cumin , plus extra for sprinkling
  • 21/2 oz gram flour (see Tip below)
  • 1 tsp garam masala
  • 1 tbsp paprika
  • tub double cream
  • 4 garlic cloves , crushed
  • 2 red chillies , deseeded and chopped
  • 2 peppers , red and yellow, roughly chopped
  • 2 courgettes , sliced
  • 1 oz butter , melted
  • 2 lemons , cut into wedges

Method

  1. Soak 12-15 bamboo skewers in water for 15 mins – this helps to stop them from burning under the grill. Cut the paneer cheese into 3cm cubes and toss with the lemon juice and ground cumin. Set aside for 30 mins.
  2. Sieve the gram flour, garam masala and paprika into a bowl and add the cream, garlic and chopped chillies plus enough water to make a thick batter, then stir until smooth. Drain the paneer and add to the batter with 2 tbsp of the cumin-spiced lemon juice. Coat all the paneer cubes in batter.
  3. Heat grill to its hottest setting and line the grill pan with foil. Thread the paneer onto skewers, alternating it with chunks of pepper and courgette. Drizzle with batter from the bowl and cook for 4-5 mins on each side, spooning over more batter when you turn them. Grill until charred at the edges. Brush with melted butter, sprinkle with the ground cumin, and serve immediately, accompanied with lemon wedges

Nutrition per serving

421 kcalories, protein 17.0g, carbohydrate 10.0g, fat 35.0g, saturated fat 22.0g, fibre 2.0g, salt 0.1g.

Roasted vegetable & feta tostada

Ingredients

Serves 2

  • pack frozen grilled vegetables (we used Ocado essentials)
  • 1 tsp Mexican seasoning
  • 1 small avocado , peeled, stoned and chopped
  • juice 1 lime
  • 21/2 oz cherry tomatoes , halved
  • 2 small flour tortillas
  • 2 handfuls rocket
  • 2 tbsp light feta cheese , crumbled

Method

  1. Heat oven to 200C/180C fan/gas 6. In a roasting tin, season the frozen vegetables and toss with the Mexican seasoning, then roast in the oven for 15 mins, until hot. Meanwhile, mix the avocado, lime juice and tomatoes with some seasoning, then set aside.
  2. Put the tortillas on a baking sheet and cook above the vegetables for the final 5 mins of cooking time until crisp. Transfer the crispy tortillas to plates, scatter with rocket and top with the roasted vegetables. Add some of the avocado salsa and sprinkle over the feta.

Nutrition per serving

443 kcalories, protein 12.0g, carbohydrate 48.0g, fat 24.0g, saturated fat 4.0g, fibre 10.0g, salt 1.2g.

Grilled mackerel with sweet soy glaze

Ingredients

Serves 2

  • 4 mackerel fillets (use our step-by-step guide if filleting from whole)
  • zest and juice 1 lime , plus extra wedges to serve
  • 1 tbsp extra-virgin olive oil
  • butter , for greasing
  • steamed baby bok choi , to serve
  • 2 tbsp soy sauce
  • 1 red chilli , deseeded and cut into matchsticks
  • juice 1 lime
  • thumb-sized piece ginger , grated
  • 2 tbsp muscovado sugar

Method

  1. Score the mackerel fillets a couple of times on the skin, then lay them in a shallow dish. Sprinkle with the lime zest and juice, and leave to marinate for 5-10 mins.
  2. Place all of the sauce ingredients in a small pan with a splash of water and gradually bring to a simmer. Cook for 5 mins to thicken slightly, then remove from the heat and set aside.
  3. Turn the grill to its highest setting and place the mackerel on a greased baking tray, skin side up. Sprinkle the fillets with the olive oil and some sea salt, then grill for 5 mins until the flesh is opaque and cooked through.

Nutrition per serving

474 kcalories, protein 29.0g, carbohydrate 22.0g, fat 30.0g, saturated fat 6.0g, fibre 0.0g, salt 3.0g.

Buttery chilli prawns

Ingredients

Serves 2

  • 1 oz butter
  • 2 tbsp olive oil
  • 3 garlic cloves , finely chopped
  • 1 red chilli , seeds left in and finely chopped
  • 1/2 tsp sweet paprika
  • 12-20 large raw king prawns with shells
  • juice 1 lemon , plus a few slices for a finger bowl
  • ½ x small bunch parsley , roughly chopped
  • small loaf crusty bread , warmed to serve

Method

  1. Melt the butter and oil together in a frying pan. Add the garlic, chilli and paprika, then fry for 1-2 mins until starting to turn golden. Turn up the heat, throw in the prawns and fry for a few mins, stirring, until all the prawns turn pink. Take off the heat, season and stir in the lemon juice and parsley.
  2. Add some lemon slices to a finger bowl of warm water, grab a bowl for the shells, then dig straight in with your fingers and hunks of crusty bread.

Nutrition per serving

237 kcalories, protein 9.0g, carbohydrate 2.0g, fat 22.0g, saturated fat 8.0g, fibre 1.0g, salt 1.6g.

HEALTHY FRENCH FRIES

2 red skin potatoes, cut in french fry slices
1 yam, cut in french fry slices
Dried rosemary to taste
Ground black pepper
Sea Salt
Olive oil to coat fries before baking
Coat the bottom of a baking pan with olive oil.  Add fries and toss to coat with oil.  Add dried rosemary, black pepper and sea salt to taste.  Toss.
Cover pan and bake 30 minutes at 350 degrees.  Then remove cover and toss fries.  Return to oven and let brown, by putting the oven on broil, for another 20 minutes.  Enjoy.