Red lentil & sweet potato pâté

Red lentil & sweet potato pâté

Rosie Clewlow's vegetarian dip is a healthy alternative to houmous and great with crudités in a lunchbox.\

Ingredients

• 1 tbsp olive oil, plus extra for drizzling
• ½ onion, finely chopped
• 1 tsp smoked paprika, plus a little extra
• 1 small sweet potato, peeled and diced
• 140g red lentil
• 3 thyme sprigs, leaves chopped, plus a little extra to decorate (optional)
• 500ml low-sodium vegetable stock
• 1 tsp red wine vinegar
• pitta bread and vegetable sticks, to serve

Method

1. Heat the oil in a large pan, add the onion and cook slowly until soft and golden. Tip in the paprika and cook for a further 2 mins, then add the sweet potato, lentils, thyme and stock. Bring to a simmer, then cook for 20 mins or until the potato and lentils are tender.
2. Add the vinegar and some seasoning, and roughly mash the mixture until you get a texture you like. Chill for 1 hr, then drizzle with olive oil, dust with the extra paprika and sprinkle with thyme sprigs, if you like. Serve with pitta bread and vegetable sticks.
   
   source: bbcgoodfood

Melon & crunchy bran pots Melon & crunchy bran pots

 Melon & crunchy bran pots Melon & crunchy bran pots

Not just for breakfast, this healthy pot of yoghurt, fruit and seeds is a real mid-afternoon hunger booster and ready in 10 minutes.

Ingredients

• ½ x 200g pack melon medley
• 150g pot fat-free yogurt
• 2 tbsp fruit & fibre cereal
• 1 tbsp mixed seed
• 1 tsp clear honey

Method

1. Top melon medley with yogurt, then sprinkle over cereal mixed with seeds. Drizzle over honey and eat immediately.
   
   source:  bbcgoodfood

Storecupboard pasta salad

Storecupboard pasta salad

This pasta salad makes a quick and healthy lunch, or is perfect prepared ahead for a picnic or lunchbox.\

Ingredients

• 2 tsp finely chopped red onion
• 1 tsp caper
• 1 tbsp pesto
• 2 tsp olive oil
• 185g can of tuna in spring water, drained
• 100g leftover pasta shapes
• 3 sundried tomatoes, chopped

Method

1. Mix the onion, capers, pesto and oil. Flake the tuna into a bowl with the pasta and tomatoes, then stir in the pesto mix.
   
   source: bbcgoodfood

Asian chicken salad

 Asian chicken salad

This easy-to-prepare salad is filled with zingy flavours - the simplified version is great for kids' lunchboxes too.

Ingredients

• 1 boneless, skinless chicken breast
• 1 tbsp fish sauce
• zest and juice ½ lime(about 1 tbsp)
• 1 tsp caster sugar
• 100g bag mixed salad leaves
• large handful coriander, roughly chopped
• ¼ red onion, thinly sliced
• ½ chilli, deseeded and thinly sliced
• ¼ cucumber, halved lengthways, sliced

Method

1. Cover the chicken with cold water, bring to the boil, then cook for 10 mins. Remove from the pan and tear into shreds. Stir together the fish sauce, lime zest, juice and sugar until sugar dissolves.
2. Place the leaves and coriander in a container, then top with the chicken, onion, chilli and cucumber. Place the dressing in a separate container and toss through the salad when ready to eat.
   
   source: bbcgoodfood

Lunchbox snacks

Lunchbox snacks

Keep hunger pangs at bay with these healthy, yummy lunchbox nibbles.

Ingredients

• bean dip with veggie sticks
• raspberry banana smoothie
• cinnamon custard plums
• apricot yogurt granola pots
• carrot & pineapple muffins (all ingredients for recipes below)

Method

1. Bean dip with veggie sticks 5 of 5-a-day, low fat. Whizz 215g can drained butterbeans, squeeze lemon juice, 1 small crushed garlic clove, 1 tbsp each chopped parsley and mint, 2 tsp olive oil and 1 tbsp water. Serve with vegetable dippers made from 1 celery stick, 1 carrot and ½ red pepper - wrap in a damp piece of kitchen paper to stop them drying out (serves 1).
2. Raspberry banana smoothie Whizz 85g raspberries together with 1 chopped banana and 150ml orange juice until smooth (serves 1).
3. Cinnamon custard plums Put 1 tbsp honey, 1 tsp butter, 2 quartered plums, few drops vanilla extract, pinch ground cinnamon and 2 tsp water in a dish. Cover with cling film, pierce, microwave for 3 mins on High. Once cooled, put fruit in a container and spoon 2-3 tbsp custard on top. Seal and refrigerate (serves 1).
4. Apricot yogurt granola pots Mix 200g oats, 2 tbsp honey and 1 tbsp sunflower oil in a baking tray. Spread out and bake at 200C/180C fan/ gas 6 for 7 mins. Stir, bake for 7 mins more. Cool. Mix with 150g dried fruits (enough for 8 servings). For one serving, mix 100ml natural yogurt with 1 tbsp sugar-free apricot jam in a container. Store granola in an airtight container and portion into a small bag when packing lunchbox.
5. Carrot & pineapple muffins Sift together 140g self-raising flour, 85g wholemeal flour (reserving about 2 tbsp of the bran), ½ tsp bicarbonate of soda, 2 tsp ground cinnamon and a pinch salt. In another bowl, beat 150ml sunflower oil with 100g golden caster sugar. Add 200g mashed cooked carrots, 3 canned pineapple slices, cut into cubes, 2 tbsp pineapple juice from the can, 1 egg and 1 tsp vanilla extract. Mix in 50g sunflower seeds. Fold dry mix into the wet one. Cut out a dozen 10cm squares of baking parchment and place in the holes of a muffin tin. Spoon mixture into tin, sprinkle with bran and a few sunflower seeds. Bake at 200C/ 180C fan/gas 6 for 20-25 mins or until a skewer comes out clean. Leave to cool (makes 12).
   
   source: bbcgoodfood

Green club sandwich

Green club sandwich

This healthy sandwich is packed full of goodness to keep you going until dinner.

Ingredients

• 3 slices wholegrain or rye toast
• 3 tbsp ready-made houmous
• 1 small avocado(100g), stoned and sliced
• 1 handful rocket leaves
• 8-12 cherry tomatoes, sliced

Method

1. Toast the bread and spread houmous evenly over one side of each slice. On one slice of bread, lay half the avocado, rocket and tomato. Season with pepper, then cover with another slice.
2. Pile on the rest of the avocado, rocket and tomato, season again and top with the third slice.
   
   source: bbcgoodfood

Chicken soba noodles

Chicken soba noodles

Quick and easy to prepare, whether you're packing them up for work or grabbing a bite at home.

Ingredients

• 85g bundle soba or buckwheatnoodles
• drizzle of sesame oil
• 8 mangetout
• 1 small carrot
• ½ red chilli
• 1 tbsp toasted sesame seeds
• handful shredded cooked chicken
• soy sauce

Method

1. Cook the noodles, drain well, then toss with a drizzle sesame oil.
2. Finely slice the mangetout, cut the carrot into matchsticks and deseed and slice the red chilli.
3. Add to the noodles with the toasted sesame seeds and some shredded cooked chicken, if you have it. Pack with a small portion of soy sauce.
   
   source: bbcgoodfood

Spicy tuna & cottage cheese jacket

 Spicy tuna & cottage cheese jacket

For a low-fat energy lunch try a carbohydrate-heavy baked potato with a light and nutritious filling.

Ingredients

• 225g can tuna, drained
• ½ red chilli, chopped
• 1 spring onion, sliced
• handful halved cherry tomatoes
• ½ small bunch coriander, chopped
• 1 medium-sized jacket potato
• 150g low-fat cottage cheese

Method

1. Preheat the oven to 180C/Gas 4/fan oven 160C. Prick the potato several times with a fork and put it straight onto a shelf in the hottest part of the oven. Bake for approximately 1 hour, or until it is soft inside.
2. Mix tuna with chilli, spring onion, cherry tomatoes and coriander. Split jacket potato and fill with the tuna mix and cottage cheese.
   
   source: bbcgoodfood

Red lentil & carrot soup

Red lentil & carrot soup

This warming and budget-friendly vegetarian soup is perfect packed in a flask for lunch. It's also easy to double the quantities and freeze half for later.

Ingredients

• 1 white onion, finely sliced
• 2 tsp olive oil
• 3 garlic cloves, sliced
• 2 carrots, scrubbed and diced
• 85g red lentils
• 1 vegetable stock cube, crumbled
• generous sprigs parsley, chopped (about 2 tbsp) plus a few extra leaves

Method

1. Put the kettle on to boil while you finely slice the onion. Heat the oil in a medium pan, add the onion and fry for 2 mins while you slice the garlic and dice the carrots. Add them to the pan, and cook briefly over the heat.
2. Pour in 1 litre of the boiling water from the kettle, stir in the lentils and stock cube, then cover the pan and cook over a medium heat for 15 mins until the lentils are tender. Take off the heat and stir in the parsley. Ladle into bowls, and scatter with extra parsley leaves, if you like.
   
   source: bbcgoodfood

Spicy Quorn & avocado wraps Spicy avocado wraps

 Spicy Quorn & avocado wraps Spicy avocado wraps

Pan-fry vegetarian, chicken-style pieces with lime, chilli and garlic, then pile onto seeded tortilla wraps - cool before assembling if packing for lunch.

Ingredients

• ½ x 300g pack Quorn chicken-style pieces (or similar vegetarian product), sliced at an angle
• generous squeeze juice ½ lime
• ½ tsp mild chilli powder
• 1 garlic clove, chopped
• 1 tsp olive oil
• 2 seeded wraps
• 1 avocado, halved and stoned
• 1 roasted red pepper, from a jar
• few sprigs coriander, chopped

Method

1. Mix the vegetarian, chicken-style pieces with the lime juice, chilli powder and garlic.
2. Heat the oil in a non-stick frying pan then fry the pieces for a couple of mins, while you warm the wraps following the pack instructions or if you have a gas hob, heat them over the flame to slightly char them. Do not let them dry out or they are difficult to roll.
3. Squash half an avocado onto each wrap, add the peppers to the pan to warm them through then pile onto the wraps with the chicken-style pieces, and sprinkle over the coriander. Roll up, cut in half and eat with your fingers.
   
   source: bbcgoodfood

Egg & rocket pizzas

Egg & rocket pizzas

Use seeded tortillas as pizza bases for a quick and healthy lunch - crack an egg in the centre and bake to boost protein intake.

Ingredients

• 2 seeded wraps
• a little olive oil, for brushing
• 1 roasted red pepper, from a jar
• 2 tomatoes
• 2 tbsp tomato purée
• 1 tbsp chopped dill
• 2 tbsp chopped parsley
• 2 eggs
• 65g pack rocket
• ½ red onion, very thinly sliced

Method

1. Heat oven to 200C/180C fan/gas 6. Lay the tortillas on two baking sheets, brush sparingly with the oil then bake for 3 mins. Meanwhile chop the pepper and tomatoes and mix with the tomato purée, seasoning and herbs. Turn the tortillas over and spread with the tomato mixture, leaving the centre free from any large pieces of pepper or tomato.
2. Break an egg into the centre then return to the oven for 10 mins or until the egg is just set and the tortilla is crispy round the edges. Serve scattered with the rocket and onion.
   
   source: bbcgoodfood

Honeycomb

Honeycomb

Making your own caramel requires care and attention, but the resulting bubbly crunchy cinder toffee is worth it.

Ingredients

• butter, for greasing
• 200g caster sugar
• 5 tbsp golden syrup
• 2 tsp bicarbonate of soda

Method

1. Grease a 20cm square tin with the butter. Mix the caster sugar and syrup in a deep saucepan and stir over a gentle heat until the sugar has melted. Try not to let the mixture bubble until the sugar grains have disappeared. Once completely melted, turn up the heat a little and simmer until you have an amber coloured caramel (this won’t take long), then as quickly as you can turn off the heat, tip in the bicarbonate and beat in with a wooden spoon until it has all disappeared and the mixture is foaming. Scrape into the tin immediately but be careful as the mixture will be very hot.
2. The mixture will continue bubbling in the tin, simply leave it and in about 1 hr- 1 hr 30mins the honeycomb will be hard and ready to crumble or snap into chunks.
   
   source: bbcgoodfood

Family meals: Easy beef stew with sweet potato topping

Family meals: Easy beef stew with sweet potato topping

Perfect for the whole family, this freezable pie makes a great meal for toddlers and teens alike and has plenty of hidden veg.

Ingredients

• 1 tbsp olive oil
• 1 onion, finely chopped
• 2 carrots, finely diced (about 130g)
• 1-2 sticks celery, finely diced (about 130g)
• 2 fat cloves garlic, crushed
• 400-500g braising steak
• 1 tsp ground cinnamon
• 1 low-salt beef stock cube
• 2 tbsp tomato purée
• 1 x 25g pack parsley, stalks and leaves finely chopped separately
• 1kg sweet potatoes, peeled and diced
• knob of butter
• handful grated cheddar

Method

1. Heat the olive oil in a heavy-based pan. Add the onions and cook for 2 mins, then add the carrot and celery and cook until softened. Add a little water if the mixture sticks.
2. Add the braising steak and cook until browned, then stir in the garlic and cinnamon and cook for a further 1 – 2 mins until the aromas are released.
3. Add the stock cube to 500ml boiling water and stir into the meat, along with the tomato purée and parsley stalks. Bring to the boil and simmer covered for 1 hour, then take off the lid and simmer for another hour or until the meat is very tender. Stir in the chopped parsley leaves.
4. Transfer the stew into a medium-sized ceramic dish (that would be big enough for four adults), or into 6 - 8 large ramekins for make-ahead toddler portions.
5. Meanwhile, steam or boil the sweet potatoes until tender. Preheat the oven to 200C/ 180C fan/ gas mark 6. Drain the potatoes well and mash with the butter. Spoon on top of the meat, sprinkle with the cheese and cook on the top shelf for around 20 minutes until golden and bubbling.
6. Alternatively, cover and freeze the pie or mini pies for another time. Defrost thoroughly before cooking - you can do this by leaving it in the fridge overnight if you like. Preheat the oven to 200C/ 180C fan/ gas mark 6 and cook for around 30 - 35 mins or until golden, bubbling and hot throughout.
   
   source: bbcgoodfood

Spring chicken in a pot

Spring chicken in a pot

Casseroles aren't just for winter - this light, vibrant one-pot is packed with spring veg and herby pesto.

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 500g boneless, skinless chicken thigh
• 300g small new potato
• 425ml low-salt vegetable stock (such as Kallo low-salt vegetable stock cubes)
• 350g broccoli, cut into small florets
• 350g spring green, shredded
• 140g petits pois
• bunch spring onion, sliced
• 2 tbsp pesto

Method

1. Heat the oil in a large, heavy pan. Add the onion, gently fry for 5 mins until softened, add the chicken, then fry until lightly coloured. Add the potatoes, stock and plenty of freshly ground black pepper, then bring to the boil. Cover, then simmer for 30 mins until the potatoes are tender and the chicken is cooked. Can be frozen at this point.
2. Add the broccoli, spring greens, petit pois and spring onions, stir well, then return to the boil. Cover, then cook for 5 mins more, stir in the pesto and heat through.
   
   source: bbcgoodfood

Creamy curried carrot & butter bean soup

Creamy curried carrot & butter bean soup

A smooth blended vegetable soup with Indian spice to leave simmering for hours - perfect for feeding a crowd.

Ingredients

• 2 tbsp sunflower oil
• 2 onions, chopped
• 1 tsp turmeric
• 1 tsp ground ginger
• 1 tbsp ground coriander
• 1 tbsp medium curry powder
• 1¼kg carrot, 1kg/2lb 4oz roughly sliced, rest coarsely grated
• 3 x 400g cans butter beans, drained and rinsed
• 1.2l vegetable stock
• 400ml whole milk
• snipped chives, if you like, to serve, plus 2 crusty loaves

Method

1. Put the oil and onions in the biggest saucepan or casserole you have and soften for 10 mins. Stir in the spices and cook for 2 mins, then add the sliced carrots with half the beans and the vegetable stock. Bring to a simmer, then cover and cook for 15-20 mins until the carrots are tender.
2. Whizz the soup to a purée with a hand blender, or purée in batches in a blender or food processor. Tip it back into the pan (pour it through a sieve or a colander if you like), and stir in the remaining beans and grated carrot with 500ml hot water. Bring back to a simmer, then cover and cook gently for 10 mins.
3. Stir in the milk and season to taste, then keep on a very gentle heat until needed. If you like, snip a few chives over and serve with crusty bread.
   
   source: bbcgoodfood

Sag aloo

Sag aloo

Nutritious spinach makes the base for this traditional, healthy Indian side dish, combined with potato and spices.

Ingredients

• 2 tbsp sunflower oil
• 1 onion, finely chopped
• 2 garlic cloves, sliced
• 1 tbsp chopped ginger
• 500g potato, cut into 2cm, ¾in chunks
• 1 large red chilli, halved, deseeded and finely sliced
• ½ tsp each black mustard seeds, cumin seeds, turmeric
• 250g spinach leaves

Method

1. Heat the oil in a large pan, add the onion, garlic and ginger, and fry for about 3 mins. Stir in the potatoes, chilli, spices and half a tsp salt and continue cooking and stirring for 5 mins more. Add a splash of water, cover, and cook for 8-10 mins.
2. Check the potatoes are ready by spearing with the point of a knife, and if they are, add the spinach and let it wilt into the pan. Take off the heat and serve.
   
   source: bbcgoodfood

Lemony tuna & asparagus salad box

Lemony tuna & asparagus salad box

A new take on the classic salad Niçoise. This lean salad is bulked out by storecupboard cannellini beans and flavoured with dill and lemon.

Ingredients

• 2 large eggs
• 200g asparagus, woody ends snapped off, spears halved
• 160g can tunain spring water (no need to drain)
• 1 small red onion, very finely chopped
• 125g cannellini beanfrom a can, drained
• zest and juice ½ lemon
• 1 tbsp fresh chopped dill
• 1 tsp extra virgin olive oil

Method

1. Put a pan of water on to boil with a steamer above. When boiling, lower the eggs into the water and steam the asparagus above for 8 mins.
2. Meanwhile, gently toss all the other ingredients together and arrange on plates or in rigid containers. Plunge the eggs into cold water to cool them a little, then peel and quarter. Add the eggs and asparagus to the tuna salad. Will keep in the fridge for 2 days.
   
   source: bbcgoodfood

Cheesy chipotle potato skins

 Cheesy chipotle potato skins

Settle down on the sofa and tuck into these crispy bites scattered with lime-cured red onion, chipotle tomatoes, coriander and chilli.

Ingredients

• 4 medium potatoes
• ½ red onion, chopped
• juice 1 lime
• 1 tbsp olive oil
• 227g can chopped tomato
• 1 tbsp chipotle paste
• 75g mature cheddar, grated
• 1 red or green chilli, thinly sliced
• small handful coriander leaves

Method

1. Heat oven to 200C/180C fan/gas 6. Pierce the potatoes all over and put on a baking tray. Bake for 1 hr until tender. Remove from the oven and leave until they’re cool enough to handle. Can be done up to 1 day before. Mix the onion with the lime juice and a good pinch of salt. Leave to steep for 30 mins, or up to 1 day.
2. Cut the potatoes in half and scoop out most of the fluffy middles, leaving a thin layer of potato on the skins (you can freeze the scooped-out potato for making mash, soup or fish cakes). Cut each potato half in half again and toss in the oil and plenty of seasoning. Return to the oven for 15 mins to crisp up.
3. Sieve the tomatoes to drain off any excess juice (save this for another recipe, if you like). Tip the drained tomatoes into a bowl and mix in the chipotle paste.
4. Remove the potato skins from the oven, dollop the tomato mixture all over, then scatter over the cheese and chilli. Return to the oven for 5 mins until the cheese has melted. Scatter with the coriander and drained onions.
   
   source: bbcgoodfood

Sweet potato & chorizo quesadillas

Sweet potato & chorizo quesadillas

Fill tortilla wraps with sweet potato, spicy Spanish sausage and feta cheese then finish on a griddle pan.

Ingredients

• 4 sweet potatoes
• small bunch coriander, chopped
• 200g block feta cheese, crumbled
• 8 flour tortillas
• 140g sliced chorizo (about 24 slices)

Method

1. Heat oven to 200C/180C fan/gas 6. Pierce the potatoes a few times each and put on a baking tray. Cook for 50 mins until really soft. Leave to cool slightly.
2. Scoop the sweet potato flesh out of the skins into a bowl. Mash with the coriander, season and gently fold through the feta. This can be done earlier in the day – cover and keep in the fridge. Heat a large griddle pan.
3. Spread the sweet potato mixture over half of each tortilla, top with chorizo slices and fold the other side over. Cook on the hot griddle pan for 3 mins each side until golden. Cut each tortilla in half and serve.
   
   source: bbcgoodfood

Spicy bean & avocado tostados

Spicy bean & avocado tostados

Why not make up a Mexican buffet for something a bit different. Get the kids involved with this simple veggie recipe.

Ingredients

• 4 flour tortillas
• 400g can refried bean
• big pinch cayenne pepper
• 200g can kidney bean in water, rinsed
• 2 handfuls cherry tomatoes, quartered
• 50g vegetarian cheddar
• 1 green chilli, thinly sliced
• 1 avocado, halved, stoned and sliced
• handful coriander leaves, to serve

Method

1. Heat grill to medium-high. Put 2 tortillas onto a large baking sheet, then grill for 2 mins. In a bowl, mix the refried beans, cayenne pepper, kidney beans and cherry tomatoes, then divide half the mix between the tortillas. Scatter with half of the cheese and half of the sliced chilli, then grill again until the cheese melts. Lift onto plates and top with half of the avocado and coriander to serve. Repeat with the remaining tortillas.
   
   source: bbcgoodfood

Spicy chicken & avocado wraps Spicy chicken & avocado wraps

 Spicy chicken & avocado wraps Spicy chicken & avocado wraps

Pan-fry lean chicken breast with lime, chilli and garlic, then pile onto seeded tortilla wraps. Cool before assembling if packing for lunch.

Ingredients

• 1 chicken breast (approx 180g), thinly sliced at an angle
• generous squeeze juice ½ lime
• ½ tsp mild chilli powder
• 1 garlic clove, chopped
• 1 tsp olive oil
• 2 seeded wraps
• 1 avocado, halved and stoned
• 1 roasted red pepper from a jar, sliced
• a few sprigs coriander, chopped

Method

1. Mix the chicken with the lime juice, chilli powder and garlic.
2. Heat the oil in a non-stick frying pan then fry the chicken for a couple of mins – it will cook very quickly so keep an eye on it. Meanwhile, warm the wraps following the pack instructions or, if you have a gas hob, heat them over the flame to slightly char them. Do not let them dry out or they are difficult to roll.
3. Squash half an avocado onto each wrap, add the peppers to the pan to warm them through then pile onto the wraps with the chicken, and sprinkle over the coriander. Roll up, cut in half and eat with your fingers.
   
   source: bbcgoodfood

Prawn fajitas with avocado cream

Prawn fajitas with avocado cream

Mexican flavours of lime, garlic, chilli and coriander infuse these tasty tortilla wraps served with creamy guacamole.

Ingredients

• juice 2 lime, plus wedges to serve
• 1 red chilli, deseeded and chopped
• 2 garlic cloves, crushed
• small bunch coriander, chopped
• 225g large raw peeled prawn
• 1 avocado, stoned and skinned
• 1 heaped tbsp soured cream, plus extra to serve
• 1 tbsp olive oil 
• 1 red pepper, deseeded and sliced
• 4 flour tortillas and a good handful mixed salad leaves, to serve

Method

1. Mix half the lime juice, half the chilli, half the garlic and half the coriander with some seasoning in a shallow dish. Add the prawns and mix to coat them all. Leave to marinate while you prepare the avocado.
2. Roughly chop the avocado and pop it in a small food processor with the remaining lime juice, chilli, garlic, the soured cream and some seasoning. Whiz until smooth, then stir in the remaining coriander. (You could also use a stick blender for this.)
3. Heat the oil in a frying pan and cook the pepper for a few mins, until starting to soften. Add the prawns and fry, in a single layer, for 1-2 mins each side – you will know they are cooked when they turn pink and feel firm to the touch. Serve in warm tortillas with salad leaves, if you like, alongside the avocado cream, soured cream and some lime wedges.
   
   source:  bbcgoodfood

Spicy chicken, mango & jalapeño salad

Spicy chicken, mango & jalapeño salad

Flavour chicken breasts with coriander, chilli and lime then serve with Mexican corn chips and a fresh, crunchy salad.

Ingredients

• 250g pack cherry tomato, sliced or quartered
• 2 tbsp finely chopped jalapeños
• small handful coriander, roughly chopped
• juice 1 lime, plus halves to serve
• 1 small red onion, finely chopped
• 1 tbsp extra-virgin olive oil
• 4 cooked chicken breasts, torn into bite-sized shreds
• 2 Little Gem lettuces, torn into bite-sized pieces
• 1 red pepper, deseeded and sliced
• 1 ripe mango, stoned, peeled and diced
• handful tortilla chips, broken up a little

  Method

  1. Put the cherry tomatoes, jalapeños, coriander, lime juice, onion and oil in a large bowl with some seasoning.
  2. Pop the remaining ingredients, except the tortilla chips, on top of the dressing. Gently mix the salad together to coat.
  3. Sprinkle the tortilla chips over the top and serve immediately with lime halves.
     
     source: bbcgoodfood

Mexican chicken & wild rice soup

Mexican chicken & wild rice soup

Ingredients

• 1 tsp olive oil
• 1 onion, finely chopped
• 1 green pepper, diced
• 200g sweetcorn, frozen or from a can
• 1-2 tbsp chipotle paste (we used Discovery)
• 250g Pouch ready-cooked long-grain and wild rice mix (we used Uncle Ben's)
• 400g can black beans in water, rinsed and drained
• 1.3l low-sodium chicken stock
• 2 cooked skinless chicken breasts, shredded
• small bunch coriander, chopped
• low-fat soured cream and reduced fat guacamole, to serve, if you like

Method

1. Heat the oil in a large non-stick frying pan and cook the onion for 5 mins. Throw in the pepper and cook for 2 mins more, then add the sweetcorn, chipotle paste and rice. Stir well and cook for 1-2 mins.
2. Add the black beans and the stock. Bring to the boil, turn down to a simmer, then add half the chicken and coriander. Cool for 2-3 mins, then ladle into bowls.
3. Scatter over the rest of the chicken and coriander. Serve with a dollop each of guacamole and soured cream on top if you like.
   
   source: bbcgoodfood

 

Mexican soup with chicken

Mexican soup with chicken

All those typically Mexican flavours - lime, coriander, chilli - combined in a soup with the crunch of tortilla chips.

Ingredients

• 2 tbsp olive oil
• 1 onion, chopped
• 4 garlic cloves, crushed
• 1 ancho or other large dried chilli, deseeded and softened in boiling water for about 10 mins
• ½ tsp ground cumin
• 400g can plum tomato
• 1½ l chicken stock
• 2 chicken breasts, sliced
• juice 2 limes
• tortilla chips or homemade tortilla strips (see below), chopped avocado, lime wedges, red onion and coriander, to serve

Method

1. Heat the oil in a large saucepan. Add the onion and garlic, soften for 5 mins, then stir in the dried chilli, cumin, tomatoes and chicken stock. Blitz in a food processor in batches, or use a hand blender to purée until smooth.
2. Return to the pan, then bring to the boil. Add the chicken, reduce the heat, then simmer for 10 mins until cooked through. Stir in the lime juice and some seasoning, then ladle into bowls. Put the toppings in the middle of the table for everyone to help themselves.
   
   source: bbcgoodfood

Courgette & ricotta tart

Courgette & ricotta tart

Roll out a puff pastry base and have a vegetarian meal in minutes with sliced greens, basil and ricotta cheese toppings.

Ingredients

• 2 tbsp olive oil
• 2 courgettes, thinly sliced
• 250g tub ricotta
• 2 large eggs
• small handful basil, chopped
• pinch nutmeg
• 1 tbsp grated parmesan(or vegetarian alternative)
• 1 garlic clove, crushed
• 320g pack ready-rolled puff pastry
• flour, for dusting

Method

1. Heat oven to 200C/180C fan/gas 6. Heat half the olive oil in a frying pan. Cook the courgettes for 5 mins until golden around the edges, then remove from the pan and set aside. Mix the ricotta with the eggs, most of the basil, the nutmeg, Parmesan and garlic. Set aside.
2. Unroll the pastry on a lightly floured surface – roll it out lightly to give an even surface. Line a baking tray with baking parchment and lay the pastry on top.
3. Spread the pastry with the ricotta mix, leaving a border of 1cm around the edge, then press the courgette slices into the ricotta. Bring the pastry sides up over the edge of the filling and pinch so that none seeps out the sides.
4. Bake for 30 mins until the tart is puffed up and golden. Serve warm, scattered with the remaining basil.
   
   source: bbcgoodfood

Beef & bean chilli bowl with chipotle yogurt

Beef & bean chilli bowl with chipotle yogurt

Chilli con carne is padded out with healthy mixed beans flavoured with smoky chilli paste.

Ingredients

• 1 tbsp olive oil
• 1 large onion, chopped
• 250g pack extra-lean minced beef
• 1 tbsp chipotle paste, plus a little extra to serve
• 1 tbsp Cajun seasoning mix
• 2 x 400g cans mixed bean salad, drained
• 400g can chopped tomato
• 1 low-sodium beef stock cube
• 2 squares 70% cocoa dark chocolate
• small pack coriander, chopped
• cooked brown rice and low-fat Greek yogurt, to serve

Method

1. Heat the oil in a frying pan and cook the onion on a medium heat until softened. Add the beef with some black pepper and a little salt, breaking up any lumps with a wooden spoon, and cook until browned. Add the chipotle and Cajun seasoning. Give it a good stir and cook for 1 min more.
2. Tip in the beans and tomatoes, then crumble over the stock cube. Add a can of water and simmer for about 20-30 mins, until thickened. Add the chocolate, and stir until melted, then add most of the coriander.
3. Serve the chilli in bowls on top of the rice sprinkled with the rest of the coriander, with a dollop of low-fat yogurt, and an extra drizzle of chipotle paste on top.
   
   source: bbcgoodfood

Black bean, tofu & avocado rice bowl

Black bean, tofu & avocado rice bowl

Mix up your midweek meals with this vegetarian Mexican brown rice and grilled tofu dinner - swap for chunks of chorizo to make it meaty.

Ingredients

• 2 tbsp olive or rapeseed oil
• 1 red onion, chopped
• 3 garlic cloves, crushed
• 2 tsp ground cumin
• 2 x 400g cans black beans, drained and rinsed
• zest 2 limes, then 1 juiced, the other cut into wedges to serve
• 396g pack tofu, halved through the centre, then chopped into small chunks
• 2 tsp smoked paprika
• 2 x 200g pouches cooked brown rice
• 2 small ripe avocados, halved, stoned, peeled and chopped
• small bunch coriander, leaves only
• 1 red chilli, thinly sliced (optional)

Method

1. Heat the grill to High. Heat 1 tbsp oil in a frying pan, add the onion and cook, stirring, for 5 mins or so until soft. Add the garlic and sizzle for 30 secs more, then stir in the cumin and black beans. Cook for 5 mins until the beans start to pop and are hot through. Stir through the lime zest and juice, and season.
2. While the beans cook, put the tofu in a bowl and gently toss through the remaining oil, the paprika and some seasoning. Line a baking tray with foil and arrange the tofu on top. Cook under the grill for 5 mins each side until charred all over.
3. Heat the rice following pack instructions, then divide between bowls. Top with the beans, tofu, avocado, coriander and a wedge of lime. Add a few slices of chilli too, if you like it spicy.
   
   source: bbcgoodfood

Chipotle black bean soup with lime-pickled onions

Chipotle black bean soup with lime-pickled onions

Use storecupboard pulses in this healthy, Mexican-inspired soup - freshen it up with sweet onions, coriander and soured cream.

Ingredients

• juice 2 limes
• 2 small red onions, thinly sliced
• ½ tbsp olive oil
• 2 garlic cloves, finely chopped
• ½ tbsp ground cumin
• ½ tbsp smoked paprika
• ½ tbsp chipotle paste, or Tabasco, to taste
• 400g can black bean, drained and rinsed
• 400ml vegetable stock
• half-fat soured cream, to serve
• coriander leaves, to serve
• crisp tortilla chips, to serve

Method

1. To make the lime-pickled onions, combine ½ the lime juice and ½ the onions in a small bowl, and season. Leave to pickle for 30 mins.
2. Meanwhile, heat the olive oil in a saucepan over a medium-high heat. Add the garlic and remaining onions, and season. Cook for 8 mins or until the onions are translucent. Add the spices and chipotle purée, cook for 1 min, then add the beans, stock and remaining lime juice. Simmer for 15 mins, then purée in a blender.
3. Pour the soup into a clean pan to reheat. Serve with a little of the drained pickled onions, topped with a small drizzle of soured cream and some coriander, and the tortillas on the side.
   
   source: bbcgoodfood

Cashew curry

Cashew curry

This easy low-carb lunch is packed with iron rich veggies, crunchy cashews and chicken. Serve with your favourite steamed greens and a scattering of coriander.

Ingredients

• 1 small onion, chopped
• 3-4 garlic cloves
• thumb-sized piece ginger, peeled and roughly chopped
• 3 green chillies, deseeded
• small pack coriander, leaves picked and stalk roughly chopped
• 100g unsalted cashews
• 2 tbsp coconut oil
• 1 ½ tbsp garam masala
• 400g can chopped tomatoes
• 450ml chicken stock
• 3 large chicken breasts (about 475g), any visible fat removed, chopped into chunks
• 155g fat-free Greek yogurt
• 10ml single cream (optional)

To serve

• 165g boiled or steamed greens (choose from spinach, kale, runner beans, asparagus or broccoli).

 Method

1. Put the onion, garlic, ginger, chillies and coriander stalks in a small food processor and blitz to a paste.
2. Heat a large, non-stick frying pan over a medium heat. Add the cashews and toast for 1-2 mins until light golden. Set aside and return the pan to the heat. Add the oil and stir-fry the paste for 5 mins to soften. Add the garam masala and cook for a further 2 mins.
3. Add the tomatoes and stock to the pan. Mix well, then tip into a blender with the cashews and blitz until smooth. Return to the pan, season and bring to the boil, then lower to a simmer.
4. Cook for 30 mins until the sauce has thickened then add the chicken, cover with a lid and simmer for another 15 mins, until the chicken is cooked through. Add the yogurt and cream (if using), and stir well to make a creamy sauce.
5. Scatter with the coriander leaves and serve with the greens.
   
    source: bbcgoodfood

Burrito bowl with chipotle black beans

Burrito bowl with chipotle black beans

This healthy burrito bowl is chock full of veggies and greens, perfect for a filling lunch. This is one vegetarian meal that tastes just as good as it looks.

Ingredients

• 125g basmati rice
• 1 tbsp olive oil
• 2 garlic cloves, chopped
• 400g can black beans, drained and rinsed
• 1 tbsp cider vinegar
• 1 tsp honey
• 1 tbsp chipotle paste
• 100g chopped curly kale
• 1 avocado, halved and sliced
• 1 medium tomato, chopped
• 1 small red onion, chopped

To serve (optional)

• chipotle hot sauce
• coriander leaves
• lime wedges

Method

1. Cook the rice following pack instructions, then drain and return to the pan to keep warm. In a frying pan, heat the oil, add the garlic and fry for 2 mins or until golden. Add the beans, vinegar, honey and chipotle. Season and warm through for 2 mins.
2. Boil the kale for 1 min, then drain, squeezing out any excess water. Divide the rice between big shallow bowls and top with the beans, kale, avocado, tomato and onion. Serve with hot sauce, coriander and lime wedges, if you like.
   
   source: bbcgoodfood

Healthier flapjacks

Healthier flapjacks

A healthier version of traditional fruit and nut bars that are packed with seeds, oats and agave syrup - perfect for snacking and lunchboxes.

Ingredients

• 150g ready-to-eat stoned date
• 100g low-fat spread
• 3 generous tbsp agave syrup
• 50g ready-to-eat stoned dried apricot, finely chopped
• 50g chopped toasted hazelnut
• 3 tbsp mixed seed
• 50g raisin
• 150g porridge oat

Method

1. Heat the oven to 190C/170C fan/gas 5. Line an 18cm square tin with baking parchment. Put the dates into a food processor and process until they are finely chopped and sticking together in clumps.
2. Put the low-fat spread, agave syrup and dates into a saucepan and heat gently. Stir until the low-fat spread has melted and the dates are blended in. Add all the remaining ingredients to the pan and stir until well mixed. Spoon the mixture into the tin and spread level.
3. Bake in the oven for 15-20 mins until golden brown. Remove and cut into 12 pieces. Leave in the tin until cold. Store in an airtight container.
   
   source: bbcgoodfood