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Recipes JEMMA MORPHET Photographs ROB STREETER
Herby rice with roasted veg, chickpeas & halloumi
Aubergine with prawns in oyster sauce
EASY
OF 5 GLUTEN FOLATE FIBRE VIT C IRON 4 A DAY FREE
SERVES 4 PREP 15 mins COOK 35 mins
OF 5 EASY FIBRE VIT C 2 A DAY
2 red onions, cut into chunky wedges 3 peppers, sliced (we used green, red and yellow) 3 courgettes (about 600g/1lb 5oz), cut into batons 5 tbsp olive oil 200g/7oz brown basmati rice small pack fat-leaf parsley 85g/3oz cashew nuts 1 garlic clove, crushed 400g can chickpeas, drained and rinsed 200g/8oz block of halloumi, cut into chunky cubes
SERVES 2 PREP 10 mins COOK 20 mins
3 tbsp sunfower oil, plus 2 tsp 1 aubergine, cut into rounds then 1cm/1/2in strips 1 red pepper, cut into strips 6 spring onions, trimmed and cut into matchsticks small piece fnely chopped ginger 3 garlic cloves, fnely sliced 175g/6oz large raw prawns 3 tbsp oyster sauce cooked rice or egg noodles, to serve
1 Heat the 3 tbsp oil in a wok or large, non-stick frying pan. Toss in the aubergine and cook for 8 mins or so, stirring frequently, until tender. Add the pepper and 1 tbsp water and cook for 3 mins more. Remove from the pan and set aside. 2 Add the remaining 2 tsp oil to the pan and tip in most of the spring onions, the ginger and garlic. Cook for 2 mins or until softened, taking care not to let it burn. Add the prawns and stir-fry until pink and cooked through. 3 Tip the aubergine and pepper back into the pan and add the oyster sauce, plus 5 tbsp water. Simmer until slightly thickened and hot through. Scatter over the reserved spring onions and serve with rice or noodles.
£1.93 per serving
PER SERVING energy 340 kcals • fat 21g • saturates 2g • carbs 14g • sugars 10g • fibre 8g • protein 19g • salt 2.0g
£3.10 per serving
Spicy noodles with spring onions & fried eggs EASY
LOW FIBRE CAL
SERVES 4 PREP 10 mins COOK 10 mins
4 nests of wholewheat noodles 2 tbsp sunfower oil, plus a little to coat the noodles 6 spring onions, 1 very fnely chopped, 5 sliced 1 /2 red chilli, deseeded and fnely chopped 1 heaped tbsp Madras curry paste 2 carrots, cut into discs on the diagonal, then sliced 1 Chinese leaf cabbage, roughly sliced 1 tbsp soy sauce, plus extra to taste 4 eggs
1 Cook the noodles following pack instructions, drain and toss in a little oil. Mix the very fnely chopped spring onion and chilli in a small bowl with a pinch of seasoning. Set aside. 2 Heat half the oil in a wok. Add the curry paste and cook for a couple of mins. Tip in the carrots and cook for 2 mins more. Add the sliced spring onions and cabbage, and cook until soft. Toss in the noodles and soy sauce and warm through. 3 While the noodles are warming, heat the remaining oil in a large frying pan and crack in the eggs. Sprinkle the chilli mixture over the egg whites. Cook to your liking. Serve on top of the noodles with extra soy sauce to taste. PER SERVING energy 471 kcals • fat 16g • saturates 3g • carbs 59g • sugars 6g • fibre 6g • protein 18g • salt 2.6g
bbcgoodfood.com
1 Heat oven to 200C/180C fan/gas 6. Put the red onions, peppers and courgettes in a large roasting tin, toss in 2 tbsp oil and season. (You may need to do this in 2 tins.) Pop in the oven and cook for 25 mins until the veg is tender and beginning to turn golden. 2 Meanwhile, cook the rice following pack instructions. Whizz together the parsley, cashew nuts, remaining oil, the garlic and seasoning to make a pesto. Stir the chickpeas and halloumi into the roasted veg and cook for 10 mins more. Fork the parsley pesto through the rice, spoon over the veg and serve. PER SERVING energy 782 kcals • fat 40g • saturates 13g • carbs 70g • sugars 17g • fibre 1g • protein 29g • salt 1.9g
91p per serving
