Speedy Supers! Healthy Meals That Will Be On Your Table In 30 Minutes (Or Less)

MOROCCAN-STYE RICE

Serves 4

● 500g turkey breast mince
● 1 onion, diced
● 2 tbsp raas el hanout
● 400g can chickpeas, drained and rinsed
● 225g basmati rice, rinsed70g dried apricots, choped
● 450ml chicken stok, made with 1 stock cube
● a handful of fresh flat-leaf parsley, finely chopped
● 120g 0% fat natural Greek yoghurt
● 100g pomegranate seeds

➤ Put a non-stick pan over a medium-high heat, then add the turkey mince and onion and cook for 5 minutes until the turkey is browned all over and the onion is soft. Add the ras el hanout and cook for the further minute, then stir in the hickpeas, rice and apricots.
➤ Stir in the stock and bring to the boil. Reduce the heat, then cover, and summer for 10 minutes until the liquid is absorbed and the rice is tender. Remove form the heat and le stand for 3 minutes.
➤ Stir though half of the parsely season to taste, then seve topped with the yoghurt, pomegranate seeds and remaining parsley.

Per serving: 567 cal, 3.8g fat, 1g sat fat, 80.1g carbs, 7.1g sugars, 7.4g fibre, 33.3g protein, 0.82g salt

SEA BASS WITH SALSA VERDE

Serves 4

● 750g baby new potatoes, larger ones halved
● 1/2 tbsp extra-virgin olive oil
● 1 tbsp fresh mint, chopped
● 4x90g sea bass fillets
● calorie controlled cooking spray
● 80g mixed salad leaves
● 150g cherry tomatoes, quartered
● 2 tbsp balsamic vinegar
● lemon wedges, to serve

For the salsa verde:

● 3 anchovies in oil, drained and roughly chopped
● 1 tbsp capers, drained and rinsed
● 1 tbsp freshly squeezed lemon juice
● 1/2 smal garlic clove, crushed
● 3 tbsp flat-leaf parsley, chopped
● 2 tbsp basil, chopped
● 2 tbsp extra-virgin olive oil

➤ Cook the potatoes in a large pan of boiling water for 12-15 minute until tender, then drain and roughly crush with a potato masher. Toss with the oil and mint.
➤ Meanwhile, make the salsa verde. Put all the ingredients except the oil into a mini food processor, and blitz to a coarse purèe. Stir in the oil, season to taste, then set asice. If you don't have a mini food processor you can chop everything by hand.
➤ Make 3 shallow slashes through the sking of each fish fillet. Mist a large non-stick frying pan with cooking spray and cook the fish, skin-side down, over a medium heat for 2-3 minutes. Gently turn and cook for another 1-2 minutes, until just cooked through.
➤ In a bowl,combine the salad leaves and tomatoes, the drizzle over the balsamic vinegar. Divide the salad, crushed potatoes and sea bass between plates. Spoon over the salsa verde and seve with the lemon wedges on the side.

Per serving: 603 cal, 40.9g fat, 2.3g sat fat, 31.9g carbs,3.3g sugars, 5.3g fibre, 29.4g protein, 0.7g salt

TURKEY RAGÚ WITH PENNE

Serves 4

● calorie controlled cooking spray
● 500g turkey breast mince
● 1 onion, finely chopped
● 2 garlic cloves, finely chopped
● 1 tsp fennel seeds
● 1 tsp dried oregano
● 100ml chicken stock, made with 1/2 a stock cube
● 2 x 400g cans chopped tomatoes
● 3 fresh bay leaves
● 1/4 tsp caster sugar
● 350g penne
● 1 tbsp fresh basin, torn (to serve)

➤ Mist a large non stick pan with cooking spray and set over a medium-high heat. Add the turkey mince, onion, garlic, fennel seeds and oregano and cook for 5 minutes until the mince is browned all over, breaking up any lumps with a wooden spoon.
➤ Pour in the stock, bring to a simmer and cook for 5 minutes until the liquid is almost completely evaporated. Stir in the tomatoes, bay leaves and sugar then simmer, covered, for 10 minutes. Remove the lid and cook for a further 5 minutes.
➤ Meanwhile, cook the penne to pack instructions. Drain then toss with the turkey ragú and serve garnished with the basil.

Per serving: 484 cal, 4.2g fat, 1.1g sat fat, 57.8g carbs, 1.5g sugar, 1g fibre, 33.5g protein, 0.23g salt

CHICKEN AND PESTO PIZZA

Serves 2

● 180g 0% fat Greek yoghurt
● 180g self raising flour, plus and extra 2 tsp for dusting
● 100g passata
● 1 garlic clove, crushed
● 2 tbsp fresh basil, chopped, plus a few extra leaves to serve
● 2 x 120g cooked chicken breast fillets, roughly chopped
● 80g light mozzarella, sliced
● 1 tbsp reduced-fat green pesto
● mixed salad leaves, to serve

➤ Preheat the oven to 220°C/Gas Mark 7 and line two baaking trays with baking papaer.
➤ Put the yoghurt and flour in a mixing bowl and season well. Mix together until a soft dough forms. Dust a work surface with the extra flour, then divide the dough into two pieces and roll out each to a 22cm circle an put onto the prepared baking trays. Bake for 15 minutes until golden.
➤ Meanwhile, mix together the passata garlic and basil in a small bowl. Spread over the pizza bases and top with the chicken and mozzarella. Spoon over the pesto and bake for a further 5 minutes, until the chicken is warmed through and the cheese is melted.
➤ Scatter over the basil season with balck pepper, then serve with the salad on the side.

Per serving: 639 cal, 8.8g fat, 3.2g sat fat, 76.4g carbs, 3.9g sugars, 3.2g fibre, 57.8g protein, 0.35g salt

RAINBOW VEGETABLE STIR-FRY

Serves 4

● 60ml soy sauce

● 2 tbsp sweet chilli sauce

● 1 tbsp sriracha hot chilli sauce

● 2 tbsp mirin

● 1/2 tbsp cornflour

● 2 tsp vegetable oil

● 100g radishes, trimmed and quartered

● 1 red pepper, deseeded and thinly sliced

● 100g mangetout

● 100g baby sweetcorn, halved lengthways

● 2 pak choi, chopped

● 2 garlic cloves, crushed

● 3cm piece of fresh ginger, grated

● 2x250g pouches wholegrain microwave rice

● 2 spring onions, trimmed and thinly sliced

● a handful of coriander leaves, to serve

➤ In a small bowl, whisk together the soy, sweet chilli and srirrach sauces with the mirin and 60ml cold water. Put the cornflour in a serparete small bowl and stir in enough of the mixture to form a smooth paste. Mix the paste back into the remaining sauce mixture, then set aside

➤ Heat the oil in a large non-stick wok or frying pan set over a high heat. Stir fry the vegetables for 3-4 minutes until just tender, then add the garlic and gigner and cook for another mintue. Pour in the sauce mixture and stir-fry for 1-2 minuts until the sauce has thickended and all the vegetables are nicely coated.

➤ Microwave the rice to pack instructions and serve with the spring onions and coriander.4

Per serving: 381 cal, 5.7g fat, 0.5g sat fat, 53.7g carbs, 12g sugars, 5.1g fibre, 7g protein, 1.2g salt