7 minute read
EASY MIDWEEK MEALS
healthier easiest ever midweek meals
If you have a busy week looming, plan ahead with these low-effort, everyday meals, packed full of colourful, nutritious ingredients
recipes LIBERTY MENDEZ photographs LOUISE HAGGER
Kale pesto & chicken gnocchi
your shopping list
MEAT & FISH
250g cooked chicken breast 400g boneless and skinless cod loin
DAIRY & CHILLED
200g light crème fraîche 2 tbsp parmesan 100g low-fat soy yogurt ◆ 300g gnocchi
VEGETABLES
65g kale 100g spinach 5 garlic cloves 1 red onion 4 white onions 2 large cooked beetroot 200g rocket 300g sugar snap peas 2 small aubergines 200g long-stemmed broccoli 100g radishes 4 spring onions
OILS
40ml olive oil 1½ tbsp sesame oil 3 tbsp rapeseed oil 50ml extra virgin olive oil
CITRUS
3 limes 2 lemons
STORECUPBOARD
15g pine nuts 1 vegetable stock cube 200g quinoa 50g plain flour 2 tbsp milled flaxseed 325ml light coconut milk ◆ 400g brown basmati rice 4 wholemeal pittas 400g can chickpeas 1 tbsp chipotle paste ◆ 200g straight-to-wok udon noodles ½ tbsp low-salt soy sauce 75g kimchi 2 large eggs 3 tbsp tahini
HERBS
small bunch of basil and coriander
SPICES
1 tbsp cumin seeds ½ tbsp turmeric 1 tbsp garam masala ½ tsp cayenne 2 tsp black sesame seeds 1 tsp chilli flakes 2 thumb-sized pieces of ginger 1 red chilli
FROZEN
500g frozen peas
Turmeric, ginger & coconut fish curry
Kale pesto & chicken gnocchi
SERVES 4 PREP 10 mins COOK 10 mins EASY
For the pesto 65g kale, washed and roughly chopped 100g spinach 1 small garlic clove, roughly chopped 1 lemon, zested and juiced ½ small bunch of basil, plus extra leaves to serve 15g pine nuts 1 tbsp parmesan, plus extra to serve 25ml olive oil For the bake 250g cooked chicken breast, shredded 200g frozen peas 50g light crème fraîche 150ml vegetable stock 300g gnocchi
1 Bring a medium saucepan of water to the boil and set aside a bowl of ice-cold water. Put the kale and spinach in the boiling water and cook for 2-3 mins until softened. Remove with a slotted spoon and lower into the cold water. Drain, then squeeze out the excess water. 2 Tip the greens into a food processor with the garlic, lemon juice and zest, basil, pine nuts, parmesan and olive oil, then blitz until smooth. Season lightly. 3 Tip the pesto into a saucepan with the chicken, peas, crème fraîche and stock, and bring to the boil. Tip in the gnocchi and cook for 3-4 mins until cooked through. Scatter over the extra basil leaves and grate over some parmesan to serve.
GOOD TO KNOW balanced • low cal • calcium • folate • vit c • 1 of 5-a-day PER SERVING 417 kcals • fat 18g • saturates 6g • carbs 31g • sugars 4g • fibre 5g • protein 31g • salt 1.6g
Turmeric, ginger & coconut fish curry
SERVES 4 PREP 5 mins COOK 25 mins EASY
1 tbsp olive oil 2 onions, finely sliced thumb-sized piece of ginger, grated ½ tbsp turmeric 1 tbsp garam masala ½ tsp cayenne 325ml light coconut milk 400g boneless and skinless cod loin, cut into chunks 300g frozen peas 300g sugar snap peas 400g brown basmati rice, cooked, to serve 1 red chilli, finely sliced 1 lime, cut into wedges, to serve
1 Heat the oil in a large saucepan over a medium heat, then fry the onion for 8 mins until translucent. Stir in the ginger and spices, and cook for another minute. Pour in the coconut milk and 100ml water, stir, then simmer for 10 mins. 2 Add the cod, frozen peas and sugar snap peas, and simmer for 5 mins until the fish is flaky. Serve with the rice, sliced chilli, a good grinding of black pepper and some lime wedges on the side for squeezing over.
GOOD TO KNOW healthy • low cal • fibre • vit c • 2 of 5-a-day • gluten free PER SERVING 409 kcals • fat 12g • saturates 6g • carbs 44g • sugars 11g • fibre 7g • protein 28g • salt 0.3g
Chipotle chickpeas with aubergine
Chipotle chickpeas with aubergine & pitta
SERVES 4 PREP 10 mins COOK 15 mins EASY V
4 wholemeal pittas, cut into triangles 150g light crème fraîche 3 tbsp tahini 2 limes, zested and juiced, plus extra zest and wedges to serve 2 garlic cloves, crushed For the topping 1 tbsp rapeseed oil 1 onion, finely chopped 2 small aubergines, finely sliced 400g chickpeas, drained 1 tbsp chipotle paste ½ small bunch of coriander, roughly chopped, plus extra to serve
1 Heat the oven to 200C/180C fan/ gas 6. Lay the pittas in a single layer on a baking tray and toast for 10 mins until crisp. 2 Meanwhile, make the topping. Heat the oil in a large frying pan and fry the onion and aubergine over a medium heat for 10 mins until softened. Add the chickpeas and chipotle paste, and cook for another 5 mins. Remove from the heat and stir in the coriander and some seasoning. 3 Whisk together the crème fraîche, tahini, lime juice and zest, and garlic in a bowl, along with 50ml water to loosen. 4 To serve, top the toasted pittas with the tahini lime sauce, pile on the aubergine and chickpeas and finish with a sprinkling of coriander, the extra lime zest and lime wedges.
GOOD TO KNOW balanced • low cal • folate • fibre • 2 of 5-a-day PER SERVING 426 kcals • fat 18g • saturates 6g • carbs 45g • sugars 7g • fibre 11g • protein 15g • salt 0.8g
Kimchi sesame udon noodles
SERVES 2 PREP 5 mins COOK 10 mins EASY V
200g straight-to-wok udon noodles 1½ tbsp sesame oil 1 onion, halved and finely sliced thumb-sized piece of ginger, grated 200g long-stemmed broccoli, stalks sliced 75g kimchi, finely chopped 100g radishes, finely sliced 4 spring onions, sliced ½ tbsp low-salt soy sauce 2 large eggs 2 tsp black sesame seeds 1 tsp chilli flakes (optional)
1 Put the noodles in a sieve over the sink and pour over a kettle of boiling water. Toss to separate, then leave to drain. 2 Heat 1 tbsp of the sesame oil in a large frying pan over a medium heat. Add the onion and ginger, and fry for 5 mins until softened slightly. Add the broccoli, kimchi and radish, and continue to fry for 5 mins. Stir in the drained noodles, spring onions and soy sauce. 3 Meanwhile, put the remaining 1/2 tbsp oil in a small frying pan and fry the eggs for 3 mins, or until cooked to your liking. Serve the noodles in bowls with an egg on top, and sprinkle with the sesame seeds and some chilli flakes, if you like.
GOOD TO KNOW balanced • low cal • folate • fibre • vit c • 3 of 5-a-day PER SERVING 408 kcals • fat 18g • saturates 4g • carbs 36g • sugars 9g • fibre 10g • protein 21g • salt 1.7g RACHEL VERE Stylist KITTY COLES | Food stylist JACK HUNTLEY | Shoot director
Vegan beetroot & quinoa burgers
SERVES 4 PREP 15 mins plus sitting COOK 30 mins EASY V
2 tbsp rapeseed oil 1 red onion, finely chopped 1 tbsp cumin seeds 2 garlic cloves, finely chopped 200g quinoa, cooked 2 large cooked beetroot (150g), finely grated and liquid reserved 50g plain flour 2 tbsp milled flaxseed ½ small bunch of coriander, plus a few leaves to serve For the salad 25ml beetroot preserving liquid ½ lemon, juiced 100g low-fat soy yogurt 50ml extra virgin olive oil 200g rocket
1 Heat the oven to 220C/200C fan/ gas 7. Put 1 tbsp of the rapeseed oil in a small frying pan and tip in the onion, cumin and garlic, then fry over a medium heat for 8 mins until softened and golden. Tip into a bowl. Add the cooked quinoa, beetroot, flour, flaxseed and coriander, and mix until combined. Season lightly. Leave to sit for 5 mins to bind. 2 Divide the mixture into four – it will be quite loose –then, using wet hands, shape them into patties. Put the burgers on a lined baking tray and put in the oven for 15 mins. Turn them over and cook for another 10 mins. 3 Meanwhile, make the salad dressing. Whisk together the beetroot liquid, lemon juice, yogurt and oil, and season. 4 To serve, pile the rocket onto plates and place a burger on top. Drizzle over the dressing and scatter over the extra coriander.
GOOD TO KNOW vegan • healthy • low cal • folate • fibre • 1 of 5-a-day • gluten free
PER SERVING 342 kcals • fat 22g • saturates 3g • carbs 25g • sugars 5g • fibre 6g • protein 8g • salt 0.2g