Make it tonight Easy midweek meals, all full of exciting favours and costed to help you budget

Bacon & avocado frittata

EASY FOLATE VIT C 2 OF 5 A DAY

GLUTEN FREE

SERVES 4 PREP 10 mins COOK 25 mins £ 2.20 per serving

8 rashers smoked streaky bacon 3 tbsp olive oil 6 eggs, beaten 1 large avocado, halved, stoned, peeled and cut into chunky slices 1 small red chilli, fnely chopped 1 heaped tsp Dijon mustard 2 tsp red wine vinegar 200g bag mixed salad leaves (we used watercress, rocket & spinach) 12 baby plum tomatoes, halved

1 Heat a 24cm non-stick ovenproof pan and fry the bacon rashers in batches on a high heat until cooked through and crisp. Chop 4 roughly and break the other 4 into large pieces. Set aside on kitchen paper and clean the pan. 2 Heat the grill to high. Warm 1 tbsp oil in the pan. Season the eggs, add the chopped bacon and pour into the pan. Cook on a low heat for around 8 mins or until almost set. Arrange the avocado slices and bacon shards on top. Grill briefy for about 4 mins until set. 3 Mix the remaining oil, the chilli, mustard, vinegar and seasoning in a large bowl. Toss in the salad leaves and tomatoes. Serve alongside the frittata, cut into wedges.

PER SERVING energy 467 kcals • fat 38g • saturates 9g • carbs 7g • sugars 7g • fibre 5g • protein 22g • salt 2.4g

Sticky citrus chicken

EASY LOW CAL

1 OF 5 A DAY

SERVES 2 PREP 15 mins COOK 40 mins

2 skinless chicken breasts 1 heaped tbsp plain four, seasoned 2 tbsp olive oil 1 banana shallot, fnely sliced 1 carrot, cut into matchsticks 1/2 x 500g tub fresh chicken stock juice and zest 1 lemon juice and zest 1 orange 1 tbsp each soy sauce and clear honey cooked spring greens and steamed rice, to serve

1 Place the chicken breasts between 2 pieces of baking parchment and lightly bash with a rolling pin to fatten. Dip each one in the four to coat on both sides. Heat half the oil in a non-stick pan and fry the chicken for 2 mins each side until golden. Remove and set aside. 2 Add the remaining oil to the pan and tip in the shallot and carrot. Cook for 5 mins or until soft. Add the chicken stock, citrus juice and zests, soy sauce and honey. Continue to bubble down for 10 mins until thickened. 3 Return the chicken to the pan and turn down the heat. Simmer for 15-20 mins until the chicken is cooked through and the sauce is thick and glossy. If it gets too thick, add a splash of water. Season the chicken and serve with the sauce spooned over. Serve with greens and rice.

PER SERVING energy 386 kcals • fat 13g • saturates 2g • carbs 29g • sugars 17g • fibre 4g • protein 36g • salt 1.9g

£1.71 per serving

Spring onion quesadillas with guacamole salad

EASY CALCIUM FOLATE FIBRE VIT C IRON 3 OF 5 A DAY GLUTEN

FREE

SERVES 2 PREP 15 mins COOK 15 mins

10 spring onions, trimmed 2 tbsp pumpkin seeds, plus extra to serve 1 tbsp olive oil, plus 1 tsp 2 soft four tortillas (or gluten-free alternative) 10 slices of jalapeño chilli (from a jar) 85g/3oz cheddar, grated 1 avocado, halved, stoned and peeled juice 1 lime small pack coriander, plus extra leaves to serve 1/2 cucumber, peeled, halved lengthways and sliced on the diagonal 2 Little Gem lettuces, cut into thin wedges

1 Boil a pan of water and add the spring onions. Cook for 2-3 mins until just tender, then drain and run under very cold water. Set aside on some kitchen paper. Toast the pumpkin seeds for 1-2 mins in a hot, dry pan until slightly golden. Tip into a bowl and leave to cool. 2 Heat a griddle pan on a high heat. Drizzle the spring onions with 1 tsp olive oil and season. Griddle for 2 mins each side until lightly charred. Lay out a tortilla and place the spring onions across, top to tail. Scatter over the jalapeños and the cheese. Top with the other tortilla and press together. Cook in the griddle pan for 1-2 mins each side, turning carefully, until the cheese has melted and the tortilla is crisp. 3 Meanwhile, whizz together the remaining oil, the avocado, lime juice, coriander and 1 tbsp water. Season the dressing before tossing with the cucumber and lettuce. Sprinkle with pumpkin seeds and the remaining coriander leaves. Cut the quesadilla in quarters and serve with the salad.

PER SERVING energy 625 kcals • fat 45g • saturates 15g • carbs 26g • sugars 8g • fibre 14g • protein 22g • salt 1.9g