Ingredients

• 70g basmati rice
• 150ml reduced-fat coconut milk
• ¼ jar Thai red curry paste
• ½ red pepper, cut into strips
• 50g frozen peas
• 1 chicken breast, cut into strips
• 1 tsp soy sauce
• Handful fresh coriander and/or Thai basil, to serve

Method

1. Preheat the oven to 200°C/180°C fan/gas mark 6.
2. Add the rice to a small baking dish. Tip in the coconut milk and curry paste along with 80ml water. Mix until the paste has mixed through.
3. Place the vegetables and chicken on top and place in the oven for 25-35 minutes, until the chicken and rice are cooked through.
4. Remove from the oven and give the curry a good mix. Transfer to a warm bowl and season with soy sauce and coriander/Thai basil.

Ingredients

• 1 tsp olive oil
• ½ onion, diced
• 1 garlic clove, crushed
• 75g orzo, dried
• 1 reduced-salt vegetable stock cube, made up with 300ml hot water
• 60g low-fat cream cheese
• 80g baby spinach
• ½ tsp mixed herbs
• Black pepper, to season
• 1 tbsp grated Italian-style hard cheese or crumbled mozzarella

Method

1. Heat the olive oil in a saucepan over a medium-high heat.
2. Add the onion and cook for 3-5 minutes, stirring frequently. Add the garlic and cook for 1 further minute.
3. Tip in the orzo and stock and bring to a simmer. Cook for 6-8 minutes, or until the orzo has almost cooked.
4. Stir in the cream cheese, spinach, herbs and pepper, then cook for a further 2 minutes until everything is cooked through.
5. Serve with a scattering of Italian-style hard cheese or crumbled mozzarella.

Ingredients

• 1 tsp olive oil
• ½ small onion, diced
• 1 garlic clove, crushed
• ½ medium pepper, deseeded
• 1 tsp tomato purée
• 200g tomato passata
• ½ tsp smoked paprika
• ¼ tsp black pepper
• Pinch of dried chilli flakes
• 2 heaped tbsp tinned chickpeas, drained
• 2 medium free-range eggs
• 50g crusty bread, toasted

Method

1. Place a small frying pan over a medium heat and add the oil.
2. Once hot, add the onion and garlic and cook for 1-2 minutes until the onion starts to soften.
3. Meanwhile, slice the pepper into strips and add to the pan. Cook for a further 2-3 minutes until the pepper starts to soften.
4. Add the tomato purée and cook for one minute, then pour over the passata.
5. Add the smoked paprika, black pepper and chilli flakes (if you like spice!), and chickpeas.
6. Mix together well and simmer for 5 minutes until the sauce starts to thicken.
7. Make two wells in the sauce with the back of a spoon and crack each of the eggs into a well.
8. Reduce the heat to low, cover the pan and cook for 3-4 minutes until the egg whites are no longer runny, but the yolk is still runny. Cook for longer if you do not like runny yolks.
9. Serve the baked eggs with the crusty bread for dipping.

Ingredients

• 250g baby new potatoes
• Low-cal cooking spray
• ½ small red onion, peeled and cut into wedges
• 1 clove garlic, crushed
• Salt and pepper to season
• 1 tsp olive oil
• 5 cherry tomatoes
• 120g salmon fillet
• Pinch of chilli flakes
• Few sprigs of fresh thyme

Method

1. Preheat the oven to 220°C/200°C fan/gas mark 7.
2. Cut the baby potatoes into 1cm thick slices. Lay out on a baking tray lightly coated in cooking spray.
3. Scatter over the red onion and add the garlic, season with salt and pepper and drizzle over 1 tsp of olive oil. Toss to coat everything.
4. Place on the middle shelf of the oven for 10-15 minutes until the potatoes are starting to soften.
5. Remove from the oven and shake lightly to avoid sticking and scatter over the cherry tomatoes.
6. Lay the salmon fillet on top. Spray with cooking oil and season with salt, pepper and the chilli flakes.
7. Scatter over the thyme and pop back in the oven for 15 minutes, until the salmon is cooked through.