quick fix
5-ingredient dinners Healthy meals don’t always require a long shopping list. These simple, nutritious suppers are made using just a handful of ingredients and storecupboard staples recipes ESTHER CLARK photographs RYAN BALL
Creamy pesto & kale pasta IRON
VIT C
1 OF 5-A-DAY
SERVES 4 PREP 10 mins COOK 25 mins EASY V
1 Heat the oil in a large pan over a medium heat. Fry the onions for 10 mins until softened and beginning to caramelise. Add the kale and 100ml water, then cover and cook for 5 mins more, or until the kale has wilted. 2 Cook the pasta following pack instructions. Drain, reserving a little of the cooking water. Toss the pasta with the onion mixture, soft cheese and pesto, adding a splash of the reserved cooking water to loosen, if needed. Season. GOOD TO KNOW healthy • low cal • calcium • folate • fibre • vit c • iron • 1 of 5-a-day PER SERVING 428 kcals • fat 13g • saturates 3g • carbs 55g • sugars 6g • fibre 11g • protein 17g • salt 0.7g
80 BBC Good Food Middle East June/July 2021
For 5-ingredient recipes, we assume you already have storecupboard staples like oil.
1 tbsp rapeseed oil 2 red onions, thinly sliced 300g kale 300g wholemeal pasta (penne or mafalda work well) 4 tbsp reduced-fat soft cheese 4 tbsp fresh pesto or vegetarian alternative
