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Pack in the veg with our flavour-packed Japanese-inspired yaki udon. It's healthy, takes just 25 minutes to make, and is low in fat and calories Preparation time:10 mins Cooking time:15 mins Difficulty: Easy Serves 2 Ingredients 1½ tbsp sesame oil 1 red onion, cut into thin wedges 160g mangetout 70g baby corn, halved 2 baby pak choi, quartered 3 spring onions, sliced 1 large garlic clove, crushed ½ tbsp mild curry powder, or use 1 tsp garam masala 4 tsp low-salt soy sauce 300g ready-to-cook udon noodles 1 tbsp pickled sushi ginger, chopped, plus 2 tbsp of the brine, optional Method STEP 1 Heat the oil in a non-stick frying pan or wok over a high heat. Add the onion and fry for 5 mins. Stir in the mangetout, corn, pak choi and spring onions and cook for 5 mins more. Add the garlic, curry powder and soy sauce, and cook for another minute. STEP 2 Add the udon noodles along with the ginger (if using) and reserved brine, and stir in 2-3 tbsp hot water until the noodles are heated through. Divide between bowls and serve.

Swap rice for barley to make this easy squash 'risotto' with spinach and sage. It's healthy and low in calories and fat – perfect for a quick supper Swap rice for barley to make this easy squash 'risotto' with spinach and sage. It's healthy and low in calories and fat – perfect for a quick supper Swap rice for barley to make this easy squash 'risotto' with spinach and sage. It's healthy and low in calories and fat – perfect for a quick supper Swap rice for barley to make this easy squash 'risotto' with spinach and sage. It's healthy and low in calories and fat – perfect for a quick supper Preparation time:10 mins Cooking time:20 mins Difficulty: Easy Serves 2 Ingredients 2 tsp olive oil 1 large shallot or small onion, finely chopped 300g squash or pumpkin, cut into 1cm cubes 2 garlic cloves, crushed small handful of sage leaves, finely chopped ½ tsp ground mace or a good grating of nutmeg 160g spinach leaves 2 x 400g cans barley in water, drained 300ml hot vegetable stock 40g parmesan or vegetarian alternative, finely grated Method STEP 1 Heat the oil in a deep frying pan over a medium heat, and fry the shallot with a pinch of salt for 5 mins until soft. Add the squash, garlic, sage and mace, and fry, stirring continually, for another 6-8 mins until the squash is starting to soften and the garlic is fragrant. STEP 2 Tip in the spinach and barley with some seasoning and the stock. Bring to a simmer and cook for 4-5 mins until the spinach has wilted. Add a splash more stock or water, if you like. When the ‘risotto’ is thick and creamy, taste to see if it needs a little more mace or nutmeg and seasoning. Stir in most of the parmesan, then top with the remaining parmesan and grind over some black pepper to serve.

Enjoy this easy, speedy cod, broccoli and orzo traybake on busy weeknights. It's healthy and low in fat, and since it's a traybake, there's minimal washing-up! Preparation time:10 mins Cooking time:20 mins Difficulty: Easy Serves 2 Ingredients ½ tbsp olive oil, plus a drizzle 1 onion, chopped 1 tsp smoked paprika, plus a pinch ½-1 tbsp chipotle paste 200g long-stem broccoli 400ml hot vegetable stock 150g orzo ½ small bunch of dill, chopped ½ small bunch of parsley, chopped 50g frozen peas 2 sustainable skinless cod fillets 4 tbsp fat-free yogurt Method STEP 1 Heat the oven to 200C/180C fan/gas 6. Heat the oil in a deep ovenproof frying pan, and fry the onion for 5 mins until tender. Add the paprika, chipotle paste, broccoli and stock. Stir in the orzo, and transfer to the oven for 10 mins. STEP 2 Stir in half the herbs and the peas, and nestle the fish into the orzo. Sprinkle over a pinch of paprika and drizzle with oil, then season. Cook for 8-10 mins until the fish is cooked and the orzo is tender. Mix the remaining herbs with the yogurt. Loosen with a little water if needed, then serve with the orzo and fish.

Cook a healthy, low-fat version of roast beef for two, made with lean, juicy steak and roasted veg, plus gravy on the side Preparation time:15 mins Cooking time:50 mins Difficulty: Easy Serves 2 Ingredients 285g medium potatoes, thickly sliced 4 small carrots (160g), halved lengthways 2 x 80g red onions, cut into quarters 170g large Brussels sprouts (about 8-10), trimmed 2½ tsp rapeseed oil 2 tsp thyme leaves 2 tsp balsamic vinegar 1 large garlic clove, finely grated 2 pinches of English mustard powder 170g thick, lean fillet steak ½ tsp vegetable bouillon powder Method STEP 1 Heat the oven to 180C/160C fan/gas 4. Bring a large pan of water to the boil and cook the potatoes for 5 mins. Drain, reserving the water. STEP 2 Toss the potatoes, carrots, onions and sprouts with 2 tsp of the oil to coat. Arrange on a non-stick baking sheet, spaced apart. Scatter with 1 tsp of the thyme, grind over some black pepper, then roast for 30 mins. STEP 3 Meanwhile, mix 1 tsp of the vinegar with the garlic, remaining thyme and oil, the mustard and plenty of black pepper. Rub this over the steak, put in a shallow dish and set aside. Mix the rest of the vinegar with the bouillon and 125ml of the reserved water from step 1, then set aside. After 30 mins, turn the veg over and roast for 15 mins more. STEP 4 Meanwhile, heat a small non-stick frying pan over a medium-high heat. Lift the steak out of the marinade, shake off the excess and fry for 2-3 mins on each side until cooked to your liking. Remove to a board and leave to rest. Pour the leftover marinade into the frying pan and bubble until thickened slightly to make a gravy. Slice the steak and serve with the roast veg and gravy on the side.

Try this healthy chicken pasta bake with peppers, courgette and ricotta for a nutritious midweek dinner. It’s sure to be a hit with everyone Preparation time:10 mins Cooking time:50 mins Difficulty: Easy Serves 4 Ingredients 300g wholemeal penne 2 tsp olive oil 2 peppers (we used 1 yellow and 1 orange), deseeded and chopped 1 large courgette (160g), coarsely grated 3 large garlic cloves, finely grated 500g carton passata 1 tbsp smoked paprika 1½ tsp vegetable bouillon powder 1 tsp chilli powder (optional) 25g Kalamata olives (about 8), sliced 400g chicken breasts (2 large), cut into pieces large handful of basil, chopped, plus extra to serve 100g ricotta 20g finely grated mature cheddar Method STEP 1 Cook the pasta following pack instructions. Heat the oven to 180C/160C fan/gas 4. STEP 2 Meanwhile, heat the oil in a large pan over a medium heat and fry the peppers for 8 mins, stirring until they start to soften. Add the courgette and garlic, stir for a few minutes more, then tip in the passata and stir in the smoked paprika, bouillon, chilli, if using, and olives. Simmer for 3-4 mins. STEP 3 Drain the pasta, reserving the pasta water. Tip the pasta into the passata mixture along with the chicken, half a mug of the pasta water and the basil. Stir together well, then tip into baking dish. STEP 4 Mix the ricotta in a bowl with 5 tbsp of the pasta water and spread across the top of the pasta. Sprinkle over the cheddar, then bake for 35 mins. Scatter with a few extra basil leaves, if you like, and serve.

Create a low-fat version of chicken saag. This dish is not only full of flavour, but packs in three of your 5-a-day and can be frozen too for busy days Preparation time:10 mins Cooking time:30 mins Difficulty: Easy Serves 2 Ingredients 2 tsp rapeseed oil 1 onion (200g), finely chopped 10g ginger, peeled and finely chopped 2 large garlic cloves, finely chopped ½ tsp cumin seeds 1 tsp ground coriander 2 tsp garam masala ½ tsp ground turmeric 2 skinless chicken breast fillets (300g), trimmed of any fat and cut into pieces 2 tomatoes, chopped 1 tbsp tomato purée 160g baby spinach, chopped 3 tbsp bio yogurt For the rice 120g brown basmati rice ¼ tsp ground turmeric 3 cardamom pods, crushed and seeds removed Method STEP 1 Put the rice, turmeric and cardamom seeds in a pan with a pinch of salt and enough water to generously cover the rice. Put the lid on and simmer for 20 mins. Turn off the heat and set aside. STEP 2 Meanwhile, heat the oil in a large pan over a low-medium heat and tip in the onion, ginger and garlic. Cover and cook for 5 mins until starting to brown. Stir well, then add the spices and continue to cook briefly until toasted and fragrant. STEP 3 Tip in the chicken and stir-fry for a few minutes. Add the chopped tomatoes, tomato purée and spinach. Cook, stirring for 5 mins until the spinach has wilted. At this stage, you can remove the curry from the heat, cool completely and freeze for up to three months. Defrost fully before reheating. Stir in the yogurt, then heat through for 1 min. Drain the rice, if required, and serve with the chicken.

How about a healthy, low-calorie roast chicken dinner? Enjoy this tasty meal with benefits like vitamin C from the salsa verde which helps iron absorbtion Preparation time:10 mins Cooking time:35 mins Difficulty: Easy Serves 2 Ingredients 3 skinless boneless chicken thighs, cut in half 2 tbsp rapeseed oil 2 garlic cloves, bashed ½ small pack coriander ½ small pack parsley 1 anchovy fillet ½ tbsp capers ½ lemon, zested and juiced 200g pouch cooked wholegrain rice 200g baby leaf spinach Method STEP 1 Heat oven to 200C/180C fan/gas 6. Season the chicken, rub with ½ tbsp oil, then put in a large roasting tin with the garlic and roast for 25-30 mins. STEP 2 Meanwhile, blitz the herbs, anchovy, capers, lemon juice and remaining oil with some seasoning in a food processor until finely chopped. Set aside. STEP 3 Once the chicken is cooked, remove the tin from the oven and squeeze the garlic out of their skins. Tip in the rice and use a wooden spoon to break it up, then add the spinach and lemon zest and toss. Return to the oven for 5 mins. Divide between bowls and dollop on the salsa verde.

Enjoy this healthy spiced salmon and tomato traybake with a mild curry flavour for a quick and easy midweek meal. Serve with naan bread and lemon wedges Preparation time:5 mins Cooking time:25 mins Difficulty: Easy Serves 2 Ingredients 1 red onion, sliced 200g cherry tomatoes 3 tbsp mild or madras curry paste 400g can chickpeas, drained and rinsed 2 skinless salmon fillets 1 large or 2 small naan breads 2 tbsp fat-free yogurt lemon wedges and a few coriander leaves, to serve (optional) Method STEP 1 Heat the oven to 200C/180C fan/gas 6. Toss the onion, tomatoes, 2 tbsp curry paste, the chickpeas and 200ml water together in a deep 20 x 25cm roasting tin. Roast for 15 mins until the onions are tender and the tomatoes are just bursting. STEP 2 Stir everything, then season. Brush the remaining curry paste over the salmon fillets and season. Nestle the salmon into the veg in the tin and roast for another 8-10 mins, or until cooked to your liking. STEP 3 Meanwhile, warm the naan breads – you can do this by putting them directly on the oven rack below the roasting tin. Cut the warmed naan breads into wedges. Swirl the yogurt into the veg in the tin, then serve with the naan wedges for dunking, a few coriander leaves sprinkled over, if you like, and the lemon wedges, if using, for squeezing over.

Try baking potatoes in an air fryer to achieve a crisp skin with a fluffy centre. The process is quicker and can be more energy-efficient than using the oven Preparation time:2 mins Cooking time:50 mins Difficulty: Easy Serves 4 Ingredients 4 baking potatoes (about 250g each) ½ tbsp sunflower oil toppings of your choice, such as butter, cheese, baked beans or tuna mayonnaise Method STEP 1 Scrub the potatoes, then pat dry with kitchen paper. Transfer to a plate, drizzle over the oil and rub it into the skins using your hands so the potatoes are well-coated. Season with salt and pepper – the salt will help the skins crisp up. STEP 2 Arrange the potatoes in a single layer in an air fryer basket. Set the air fryer to 200C and cook for 40-50 mins, or until a sharp knife goes through the potatoes easily. Check the potatoes after 20 mins – if they seem to be browning too quickly on one side, turn them over using tongs, then check again after another 20 mins to ensure they're cooked through. The size of the potato and model of air-fryer may effect the cooking time. To speed up the cooking time, you can microwave on high for 8-10 mins before air-frying (check after 15-20 mins). When ready, the skin should be crisp and the inside tender and fluffy. Split and serve immediately with the toppings of your choice.

A perfectly healthy Friday night special meal for two, fish and chips Prep:5 mins Cook:40 mins Ready in 40-45 mins Easy Serves 2 Ingredients 450g potatoes, peeled and cut into chips 1 tbsp olive oil, plus a little extra for brushing 2 white fish fillets about 140g/5oz each grated zest and juice 1 lemon small handful of parsley leaves, chopped 1 tbsp capers, chopped 2 heaped tbsp 0% Greek yogurt lemon wedge, to serve Method STEP 1 Heat oven to 200C/fan 180C/gas 6. Toss chips in oil. Spread over a baking sheet in an even layer, bake for 40 mins until browned and crisp. Put the fish in a shallow dish, brush lightly with oil, salt and pepper. Sprinkle with half the lemon juice, bake for 12-15 mins. After 10 mins sprinkle over a little parsley and lemon zest to finish cooking. STEP 2 Meanwhile, mix the capers, yogurt, remaining parsley and lemon juice together, set aside and season if you wish. To serve, divide the chips between plates, lift the fish onto the plates and serve with a spoonful of yogurt mix.

Use pesto, breadcrumbs and chopped pine nuts as a quick and versatile topping for white fish. Serve with wedges, peas and a capers, dill, lemon and mayo dip Prep:20 mins Cook:50 mins Easy Serves 4 Ingredients 1kg floury potatoes, cut into wedges 2 tbsp olive oil, plus a little extra for the baking sheet 4 pieces firm white sustainable fish, skinless and boneless 2 tbsp free-from pesto (or regular) 2 tbsp dried white breadcrumbs or panko breadcrumbs (gluten-free, if necessary) 2 tbsp finely grated parmesan 1 tbsp chopped pine nuts (optional) 1 tbsp capers or cornichons, finely chopped 1 tbsp chopped dill or parsley 3 tbsp mayonnaise (dairy-free, if necessary) ¼ lemon, zested and juiced cooked peas, to serve Method STEP 1 Heat the oven to 220C/200C fan/gas 7. Tip the wedges onto a baking tray and drizzle over 1 tbsp oil. Toss well. Bake for 50-55 mins, turning halfway through, until golden. Alternatively, cook in an air-fryer at 200C for 40-45 mins, shaking a few times during cooking. STEP 2 After 35 mins of cooking, oil a baking sheet and add the fish pieces. Spread over the pesto, then scatter over the breadcrumbs. Drizzle with 1 tbsp oil and scatter the cheese and pine nuts over a few of the portions for those who like it (using separate trays if there’s a nut allergy, or simply omit). Bake for 10-12 mins until the topping is golden and crisp, and the fish is flaky. Alternatively, air-fry after the wedges are done. STEP 3 Mix the capers, dill, mayo, lemon zest and juice with some black pepper in a small serving bowl. Serve the fish with the wedges and peas, and the dip alongside.

Layer swede, potato and leeks to roast alongside a chicken for a healthy dinner. A whole chicken is budget-friendly as it can provide leftovers for the week Prep:10 mins Cook:50 mins Easy Serves 4 with leftover chicken breast Ingredients 800g medium potatoes, thinly sliced 1 large leek (about 350g), sliced 1 tbsp thyme leaves, plus the stalks 4 garlic cloves, chopped 500g swede, thinly sliced 450ml vegetable stock, made with 2 tsp bouillon powder 1 tbsp rapeseed oil 1.3kg whole chicken 320g frozen peas Method STEP 1 Heat the oven to 200C/180C fan/gas 6. Mix the potatoes, leeks, thyme, garlic and swede in a deep, non-stick roasting tin. Shake into an even layer. Pour in the stock and brush the veg with the oil. Roast for 20 mins. STEP 2 Put the thyme stalks inside the chicken cavity. After 20 mins, sit the chicken on top of the veg and roast for 1 hr until cooked through. After 30 mins, check the potatoes – add 150ml water if they start to catch. Remove the chicken to a board to rest for 10 mins. Meanwhile, cook half the peas following pack instructions. STEP 3 Carve off the chicken legs and remove their skin, then serve with half the roast veg and the peas. Leave the remaining chicken and veg to cool, then keep chilled for up to three days. To prepare the leftovers, remove the skin from one of the breasts, and reheat it with the veg in the microwave until piping hot. Cook the remaining peas following pack instructions. Slice the breast and serve with the veg. Use the final breast for these spiced chicken egg wraps. This recipe is part of our free 7-day healthy diet plan. This easy-to-follow, nutritionist-created plan will inspire you to cook and eat more healthily. Nourish yourself with seven days of meals, snacks and treats.

Enjoy our lighter version of the family classic – lasagne. It has bags of flavour, but comes in at under 500 calories a portion, as well as packing in four of your five-a-day Prep:15 mins Cook:1 hr and 15 mins Easy Serves 4 Ingredients 1 tbsp olive oil 1 large onion (250g), finely chopped 320g carrots, finely chopped 2 celery sticks (140g), finely chopped 2 bay leaves 500g 5% beef mince 3 large garlic cloves, finely grated 400g can chopped tomatoes 2 tbsp tomato purée 1½ tsp vegetable bouillon powder 400ml semi-skimmed milk 30g wholemeal flour generous pinch of nutmeg 6 sheets wholemeal lasagne (125g) 25g finely grated parmesan Method STEP 1 Heat the oven to 180C/160C fan/gas 4. Heat the oil in a large frying pan over a medium heat and fry the onion, carrots, celery and one of the bay leaves for 8-10 mins until the veg softens and is starting to turn golden. Add the mince and garlic, and stir-fry until the beef browns, about 5 mins. Tip in the tomatoes and a canful of water, the tomato purée and bouillon, bring to the boil, then cover and simmer for 20 mins, removing the lid after 10 mins to reduce the mixture slightly. STEP 2 Meanwhile, pour the milk into a medium pan with the flour and whisk over a low heat until the mixture is lump-free. Add the second bay leaf and a good pinch of nutmeg, and continue to cook, whisking, for 8-10 mins until thick. STEP 3 Remove the bay from the mince and white sauce, and discard. Spoon a third of the mince into the base of a 19 x 24cm baking dish and top with two lasagne sheets. Spoon over half of the remaining mince, then top with two more lasagne sheets, the rest of the mince and the remaining lasagne sheets. Spoon over the white sauce and sprinkle with the cheese. Bake for 40 mins until bubbling and golden.

This healthier katsu is coated in finely chopped flaked almonds and baked in the oven (rather than fried) until crisp and golden. If you're following the Healthy Diet Plan, this a great dish to add to your repertoire Prep:20 mins Cook:35 mins Easy Serves 2 Ingredients 25g flaked almonds 1 tsp cold-pressed rapeseed oil 2 boneless, skinless chicken breasts (about 300g total) lime wedges, for squeezing over For the sauce 2 tsp cold-pressed rapeseed oil 1 medium onion, roughly chopped 2 garlic cloves, finely chopped thumb-sized piece ginger, peeled and finely chopped 2 tsp medium curry powder 1 star anise ¼ tsp ground turmeric 1 tbsp plain whole meal flour For the rice 100g long-grain brown rice 2 spring onions, finely sliced (include the green part) For the salad 1 medium carrot, peeled into long strips with a vegetable peeler ⅓ cucumber, peeled into long strips with a vegetable peeler 1 small red chili, finely chopped (deseeded if you don't like it too hot) juice ½ lime small handful mint leaves small handful coriander leaves Method STEP 1 Heat oven to 220C/200C fan/gas 7, or if using an air-fryer, heat to 180C for 4 mins. Cook the brown rice in plenty of boiling water for 35 mins or until tender. STEP 2 Crush the almonds using a pestle and mortar, or blitz in a food processor until finely chopped, then sprinkle over a plate. Grease a small baking tray with a little of the oil if baking in the oven. Brush the chicken on both sides with the remaining oil and season well. Coat the chicken with the nuts and place on the tray. Press any remaining nuts from the plate onto each breast. Bake for 20 mins in the oven, or 18-20 mins in the air-fryer until browned and cooked through. Rest for 4-5 mins on the tray, then slice thickly. STEP 3 Meanwhile, make the sauce. Heat the oil in a medium non-stick saucepan and add the onion, garlic and ginger. Loosely cover the pan and fry gently for 8 mins or until softened and lightly browned, stirring occasionally. Remove the lid for the final 2 mins, and don’t let the garlic burn. STEP 4 Stir in the curry powder, star anise, turmeric and a good grinding of black pepper. Cook for a few secs more, stirring. Sprinkle over the flour and stir well. Gradually add 400ml water to the pan, stirring constantly. STEP 5 Bring the sauce to a simmer and cook for 10 mins, stirring occasionally. If it begins to splutter, cover loosely with a lid. Remove the pan from the heat and blitz the sauce with a stick blender until smooth. Adjust the seasoning to taste. Keep warm. STEP 6 Once the rice is tender, add the spring onions and cook for 1 min more. Drain well, then leave to stand for a few mins while you make the salad. Toss the carrot and cucumber with the chilli, lime juice and herbs. STEP 7 Divide the sliced chicken between two plates, pour over the sauce and serve with the rice, salad and lime wedges for squeezing over.

Try something different and use goat meat to make these tacos. Enjoy with punchy green and adobo sauces, plus avocado, lime and jalapeño chilies Prep:30 mins Cook:5 hrs and 20 mins More effort Makes 10 Ingredients 1 whole shoulder of kid, about 1.5-2kg 150g masa harina (finely ground maize flour) 1 tbsp olive oil For the adobo sauce 50g chipotle in adobo, blended until smooth 100g soured cream For the green sauce 50g coriander 6 garlic cloves, chopped 2 limes, zested and juiced To serve 1 avocado, diced 2 limes, juiced 2 jalapeño chillies,, finely sliced 1 red onion, finely sliced small bunch of coriander, leaves picked and stalks discarded Method STEP 1 Heat the oven to 130C/110C/gas 1. Season the shoulder with salt, put in a roasting tin, cover with foil and cook in the oven for 5 hrs, until the meat is tender and coming away from the bone. STEP 2 Meanwhile, make the taco dough. Mix the masa harina with a pinch of salt using your hands or a wooden spoon, then stir in the olive oil and around 100ml water to create a smooth dough. You may not need all the water. Roll into a ball, cover and chill until needed. Will keep covered and chilled for 24 hours. STEP 3 For the adobo sauce, mix the blended chipotle with the soured cream to fully combine. Blitz all the green sauce ingredients in a blender or small food processor until smooth. Set both aside. STEP 4 Once the meat is cooked and tender, remove from the oven and set aside to cool. Shred the meat using two forks. STEP 5 Heat a non-stick or cast iron pan over a medium-high heat until hot. Split the taco dough into 10 pieces and roll into small balls, then roll each ball between two pieces of baking parchment to make a flat circle. Dry-fry in batches for 1 min on each side until lightly charred. STEP 6 Serve the tacos with the meat piled on top, along with the diced avocado. Drizzle over a little lime juice and top with the adobo and green sauces, with extra on the side. Finish with slices of jalapeño, red onion and coriander leaves.

Throw together tuna, capers and rocket with garlic, chilli and spaghetti to make this easy and healthy supper. It takes just 25 minutes to make Prep:10 mins Cook:15 mins Easy Serves 2 Ingredients 150g spaghetti or linguine 1 tbsp olive oil 1 garlic clove, sliced 1 red chilli, deseeded and finely chopped, plus extra to serve (optional) 1 tbsp drained capers small bunch of parsley, finely chopped (stalks included) 145g tuna in spring water, drained 90g rocket or baby spinach leaves ½ lemon, juiced Method STEP 1 Cook the spaghetti for 9-11 mins in a large pan of well-salted water until al dente. STEP 2 Heat the oil in a wide frying pan over a very low heat, and gently cook the garlic and chilli to infuse the oil. Remove from the heat if the garlic is turning past light golden, as this will make it bitter. STEP 3 Drain the pasta, keeping a cupful of the cooking water, and tip the spaghetti into the frying pan. Toss the pasta in the oil over a low heat, adding a little of the pasta water to emulsify into a sauce that coats the pasta, then fold in the capers, parsley, tuna and some seasoning. Don’t stir too vigorously – you want to keep larger chunks of tuna. Toss the rocket and lemon juice through the spaghetti, and serve with extra chilli scattered over, if you like.

Rustle up this one-tray wonder with gnocchi, ricotta, artichokes, plum tomatoes and courgette. It can be adapted by using any veg you have in the fridge Prep:10 mins Cook:40 mins Easy Serves 2 Ingredients 500g gnocchi 1 courgette, halved, then sliced into chunky pieces 100g baby plum tomatoes, halved 100g artichokes in oil, plus 2 tbsp of the oil 2 garlic cloves, unpeeled, lightly bashed ½ tsp chili flakes 85g ricotta 1 lemon, zested, then sliced into wedges 10g basil, roughly chopped Method STEP 1 Heat the oven to 220C/200C fan/gas 8. Tip the gnocchi, courgette and tomatoes into a large roasting tray. Add the artichokes and oil, the bashed garlic cloves and chilli flakes, and season well with salt and freshly ground black pepper. Mix all the ingredients together with your hands, then bake for 30-35 mins until the gnocchi are crisp at the edges and the veg is soft. STEP 2 Meanwhile, mix the ricotta and lemon zest together in a small bowl, then season with salt and pepper to taste. Dot this over the gnocchi and sprinkle over the basil. STEP 3 Divide the gnocchi between two bowls, mixing them well so the ricotta breaks down to make a creamy sauce. Serve with the lemon wedges for squeezing over.

A delicious, spicy blend packed full of iron and low in fat to boot. It's ready in under half an hour, or can be made in a slow cooker Prep:10 mins Cook:15 mins Easy Serves 4 Ingredients 2 tsp cumin seeds pinch chilli flakes 2 tbsp olive oil 600g carrots, washed and coarsely grated (no need to peel) 140g split red lentils 1l hot vegetable stock (from a cube is fine) 125ml milk (to make it dairy-free, see 'try' below) plain yogurt and naan bread, to serve Method STEP 1 Heat a large saucepan and dry-fry 2 tsp cumin seeds and a pinch of chilli flakes for 1 min, or until they start to jump around the pan and release their aromas. STEP 2 Scoop out about half with a spoon and set aside. Add 2 tbsp olive oil, 600g coarsely grated carrots, 140g split red lentils, 1l hot vegetable stock and 125ml milk to the pan and bring to the boil. STEP 3 Simmer for 15 mins until the lentils have swollen and softened. STEP 4 Whizz the soup with a stick blender or in a food processor until smooth (or leave it chunky if you prefer). STEP 5 Season to taste and finish with a dollop of plain yogurt and a sprinkling of the reserved toasted spices. Serve with warmed naan breads.

Prep:20 mins Cook:10 mins Easy Serves 4 If you're after something a bit lighter than potato-packed fishcakes, try these simple salmon burgers with ginger, soy sauce and coriander Ingredients 4 boneless, skinless salmon fillets, about 550g/1lb 4oz in total, cut into chunks 2 tbsp Thai red curry paste thumb-size piece fresh root ginger, grated 1 tsp soy sauce 1 bunch coriander, half chopped, half leaves picked 1 tsp vegetable oil lemon wedges, to serve For the salad 2 carrots half large or 1 small cucumber 2 tbsp white wine vinegar 1 tsp golden caster sugar Method STEP 1 Tip the salmon into a food processor with the paste, ginger, soy and chopped coriander. Pulse until roughly minced. Tip out the mix and shape into 4 burgers. Heat the oil in a non-stick frying pan, then fry the burgers for 4-5 mins on each side, turning until crisp and cooked through. STEP 2 Meanwhile, use a swivel peeler to peel strips of carrot and cucumber into a bowl. Toss with the vinegar and sugar until the sugar has dissolved, then toss through the coriander leaves. Divide the salad between 4 plates. Serve with the burgers and rice.

Prep:20 mins Cook:3 hrs and 10 mins Easy Serves 4 (2 people over 2 days) Get all five of your five-a-day in this tasty balsamic beef stew accompanied by the ideal comfort food – a veggie mash – perfect for chilly weather Ingredients 1 tbsp olive or rapeseed oil 2 large onions, (325g), halved and sliced 600g diced lean stewing beef 2 garlic cloves, chopped 10g dried porcini mushrooms 2 tbsp balsamic vinegar 2 tbsp tomato purée 2 tsp vegetable bouillon powder 1 tsp English mustard powder 320g carrots, finely chopped 200g large chestnut mushrooms, quartered few fresh thyme sprigs 4 x 80g portions broccoli, cut into florets For the mash 750g swede, cut into chunks 500g potatoes, cut into small chunks Method STEP 1 Heat the oven to 170C/150C fan/ gas 3. Heat the oil in a heavy-based ovenproof casserole, then fry the onions for about 8 mins, stirring, until golden. Add the beef and garlic, and stir-fry over a high heat until browned all over. STEP 2 Pour 500ml boiling water over the dried mushrooms in a bowl to briefly hydrate, then pour into the casserole with the liquid, and stir in the balsamic vinegar, tomato purée, bouillon and mustard. Pile in the carrots, chestnut mushrooms, thyme and some seasoning. Cover, then put in the oven for 3 hrs until the meat is tender. Towards the end of cooking, add a splash of water if the stew is looking dry. STEP 3 When the stew is nearly ready, make the mash. Boil the swede and potatoes together for 12-15 mins in a pan over a medium heat. Drain well, then mash with a grating of black pepper. Steam or boil half the broccoli for 5 mins until tender. 4 Serve half the stew with the cooked broccoli. The remaining stew will keep chilled for up to three days and frozen for up a month. Defrost thoroughly before reheating. Reheat the stew and mash in the microwave and steam or boil the remaining broccoli on the night to help preserve the vitamins.

These chicken skewers with a herby yogurt coating, salad and flatbreads taste great and they're good for you. Enjoy for a light weeknight dinner Prep:20 mins Cook:25 mins Ingredients 1 small pack mint, leaves picked 150g natural yogurt, plus extra to serve (optional) 1 lemon, zested and juiced ½ tsp ground cumin ½ tsp ground coriander 2cm piece ginger, grated 4 skinless chicken breasts, each cut into 6 pieces 4 wholemeal flatbreads or pittas 2 Little Gem lettuces, sliced 1 small red onion, sliced, to serve pickled red cabbage, chilli sauce and hummus, to serve (all optional) You will need 4 metal or wooden skewers Method STEP 1 Chop half the mint and put in a bowl with the yogurt, half the lemon juice, all the lemon zest, spices and ginger. Mix well and season with lots of black pepper and a pinch of salt. Add the chicken pieces, mix well and put in the fridge for 20-30 mins. Meanwhile, soak 4 large wooden skewers in water for at least 20 mins (or use metal ones). STEP 2 When you’re ready to cook the chicken, heat your grill to a medium heat and line the grill tray with foil. Thread the chicken onto the soaked wooden or metal skewers and grill for 15-20 mins, turning halfway through, until browned and cooked through. STEP 3 Warm the flatbreads under the grill for a couple of seconds, then serve them topped with the lettuce, chicken, red onion, remaining lemon juice and mint, and any optional extras such as extra yogurt or pickled cabbage, chilli sauce and hummus.

Whip up this easy noodle salad. With minimal cooking involved, it helps on the energy usage front. Switch up the veg depending on what’s in season Ingredients 150g carrots (about 2 medium), cut into matchsticks 3 tbsp rice vinegar, or any other vinegar 1 tbsp honey or sugar 4 nests rice noodles of your choice, such as brown (about 250g) 4 tbsp sunflower oil 1 tbsp Korean red pepper flakes or pul biber 1 tsp ground cumin 1-2 tsp chilli flakes 40g sunflower seeds 5 tbsp tahini 300g silken tofu 1 tbsp soy sauce 150g white cabbage, sprouts or any other cabbage, thinly shredded 50g soft herbs of your choice (such as coriander, mint, dill or a mixture), leaves picked 3 spring onions, trimmed and finely sliced Method STEP 1 Tip the carrots into a heatproof bowl. Pour the vinegar into a small pan with 3 tbsp water and the honey or sugar. Add a pinch of salt, bring to the boil, then immediately pour this over the carrots and leave to pickle while you prepare the rest of the dish, stirring occasionally. STEP 2 Cook the noodles following pack instructions until tender, then drain, rinse under cold running water and drain again. Alternatively, if you prefer warm noodles, cook them at the end just before serving, without rinsing afterwards. STEP 3 Heat the sunflower oil in a small pan over a medium heat. Tip the red pepper flakes, cumin, chilli flakes and a large pinch of salt into a small heatproof bowl. When the oil is shimmering (be careful not to let it smoke), carefully pour it over the spice mixture in the bowl, stirring to coat everything in the oil. Set aside. STEP 4 Return the pan to a medium-low heat and toast the sunflower seeds for 3-5 mins until just turning golden. Remove from the heat. Mix the tahini and a pinch of salt with 5-6 tbsp water in a small bowl until smooth and pourable. Set aside. STEP 5 Put the tofu in a shallow bowl or on a plate, break it apart slightly and spoon over the soy sauce and the chilli oil you made in step 3. STEP 6 Divide the noodles between serving bowls and top with the tahini sauce, cabbage, pickled carrots, tofu, toasted sunflower seeds, herbs and spring onions. Drizzle over the carrot pickling liquid and serve.

Enjoy the spicy, rich flavours of tikka masala with this family-friendly lighter version that's both healthy and gluten-free. It's a guaranteed crowd-pleaser Ingredients 1 large onion, chopped 4 large garlic cloves thumb-sized piece of ginger 2 tbsp rapeseed oil 4 small skinless chicken breasts, cut into chunks 2 tbsp tikka spice powder 1 tsp cayenne pepper 400g can chopped tomatoes 40g ground almonds 200g spinach 3 tbsp fat-free natural yogurt ½ small bunch of coriander, chopped brown basmati rice, to serve Method STEP 1 Put the onion, garlic and ginger in a food processor and whizz to a smooth paste. STEP 2 Heat 1 tbsp of the oil in a flameproof casserole dish over a medium heat. Add the onion mixture and fry for 15 mins. Tip into a bowl and wipe out the pan. STEP 3 Add the remaining oil and the chicken and fry for 5-7 mins, or until lightly brown. Stir in the tikka spice and cayenne and fry for a further minute. Tip the onion mixture back into the pan, along with the tomatoes and 1 can full of water. Bring to the boil, then reduce to a simmer and cook, uncovered, for 15 mins. Stir in the almonds and spinach and cook for a further 10 mins. Season, then stir though the yogurt and coriander. Serve with brown rice.

This easy sausage traybake is packed with summer veg such as artichokes, new potatoes, tomatoes and fresh pesto. It's delicious served with crusty bread Ingredients 1 red onion, cut into wedges 4 new potatoes, thinly sliced 6 canned or jarred artichokes, halved 100g cherry tomatoes 4 spring onions, halved lengthways 2 pork sausages, cut into chunks 1 tsp fennel seeds 1 small lemon, cut into wedges ½ tbsp olive oil 400g can flageolet or butter beans, drained and rinsed 150ml low-salt vegetable stock 2 tbsp fresh pesto crusty bread, to serve (optional) Method STEP 1 Heat the oven to 200C/180C fan/gas 4. Toss the red onion, potatoes, artichokes, tomatoes, spring onions, sausages, fennel seeds and lemon wedges together in a baking tray or 20 x 20cm baking dish. Drizzle over the oil and season to taste (you won’t need a lot of salt, as the sausages can be quite salty). STEP 2 Roast for 20 mins, then add the beans and stock. Roast for 35 mins more, then remove from the oven, swirl through the pesto and serve with crusty bread, if you like.

Serve up some quick and easy curried noodles. Packed with wholewheat, pulses, vegetables and spices, this recipe is full of healthy plant-based foods Ingredients 150g dried whole wheat noodles 2 tsp rapeseed oil 1 red pepper, halved seeded and thinly sliced 1 carrot, cut into matchsticks (about 90g) 1 tbsp finely chopped ginger 3 garlic cloves, finely chopped 1 chili, deseeded and finely chopped (optional) ½ tsp cumin seeds 1-2 tsp curry powder 2 ½ -3 tbsp crunchy peanut butter 1 tbsp tomato purée 150ml vegetable stock, made with 1⁄2 tsp vegetable bouillon 100g frozen peas ½ lemon, juiced Method STEP 1 Boil the noodles following pack instructions, then rinse well to ensure the strands are separate. Meanwhile, heat the oil in a wok or sauté pan over a high heat and stir-fry the pepper, carrot, ginger, garlic and chilli, if using, for 5 mins until softened. Stir in the cumin seeds and curry powder and cook for 30 seconds or so until aromatic. STEP 2 Mix the peanut butter and tomato purée with the vegetable stock until smooth. Add the drained noodles to the wok along with the frozen peas, then pour in the peanut and tomato mixture and toss everything together. If it seems a bit claggy, stir in a drop more water. Squeeze in the lemon juice, toss well and serve. This recipe is part of our free 7-day healthy diet plan. This easy-to-follow, nutritionist-created plan will inspire you to cook and eat more healthily. Nourish yourself with seven days of meals, snacks and treats.