Eat delicious, interesting meals every night of the week with these super speedy dishes ready in under 30 minutes - perfect for midweek cooking.
Preheat the oven to gas 7, 220°C, fan 200°C. Spread out 150g pack Tendersweet carrots, trimmed and halved, and 230g pack baby parsnips, trimmed and quartered on a baking tray. Drizzle with ½ tbsp olive oil, then roast 20 mins. Meanwhile, unroll 375g pack ready rolled light puff pastry onto a baking sheet, still on its paper. Lightly score a 3cm border then bake 15 mins. Mix 400g tin chickpeas, drained and rinsed with 1 tsp ground cumin, 1 tsp ground coriander and ½ tsp smoked paprika. After 20 mins scatter the spiced chickpeas over the carrots and parsnips. Roast another 4 mins. Spread the cooked pastry base with 182g tub reduced fat caramelised onion houmous, leaving the border clear. Top with the roasted veg, a handful of beetroot salad from a 160g pack. Mix together 150g 0% fat Greek style yogurt with juice of ½ lemon, drizzle over the tart. Slice and serve with remaining salad on the side. | Serves 6
Boil 400g peeled, chopped sweet potato for 15 mins until tender. Over a medium-high heat, sauté 1 chopped onion, 2 crushed garlic cloves and 2cm fresh grated ginger in 1tbsp oil for 5 mins, stirring occasionally. Stir in 3 tbsp tikka curry paste and cook for 1 min. Add 400g chopped tomatoes and 100ml hot vegetable stock. Bring to the boil, then simmer for 10 mins. Drain the cooked sweet potatoes and add to the pan with 400g drained chickpeas and 100g baby spinach. Cover with a lid and simmer for 4-5 mins. Meanwhile, cook 2 x 250g packs microwave wholegrain rice according to pack instructions. Divide the rice between 4 serving bowls and spoon over the curry. Top with a dollop of dairy-free natural yogurt, a lime wedge and a sprinkling of fresh coriander leaves. | Serves 4
Simmer 2 eggs for 6 mins in a pan of water over a medium-high heat. Remove and cool. Add 250g medium egg noodles to the pan and simmer 6 mins. Drain, toss with 2 tsp sesame oil and keep warm. Meanwhile, add 1ltr water to a pan over a high heat. Stir in 1 reduced-salt beef stock cube, 1 garlic clove and a 5cm piece of ginger, both thinly sliced. Bring to the boil then add 150g sugar snap peas and 130g baby corn, halved lengthways. Simmer 4-5 mins. Rub 250g sirloin steak with ½ tbsp olive oil. Sear for 1-2 mins each side in a frying pan over a high heat. Slice into strips. Take the broth off the heat and stir in 1½ tbsp reduced-salt soy sauce. Strain through a sieve. Divide the noodles, veg, 1 grated carrot and steak strips between 4 bowls. Pour over the hot broth. Top with the boiled eggs, peeled and halved. Scatter with 1 sliced red chilli to serve. | Serves 4
Preheat the oven to gas 6, 200°C, fan 180°C. Add 3 tbsp teriyaki sauce, 2 tbsp honey, 1 garlic clove and ¼ tsp crushed chillies to a saucepan. Simmer on a high heat for 2 mins. Set aside. Put 4 boneless salmon fillets skin-side down on a baking paper lined tray. Sprinkle with 1 tsp sesame seeds and bake for 10-12 mins until cooked through. Heat 2 tbsp sesame oil in a wok over a medium-high heat. Add 2 crushed garlic cloves, 5cm-piece finely grated ginger and 1 sliced red chilli and stir-fry for 1 min. Add 350g washed cabbage and broccoli medley to the pan and stir-fry for 3 mins. Add the stems and leaves from 250g pak choi, 2 x 300g packs udon-style thick noodles and 2 tbsp water and stir-fry for another 3-4 mins. Add 1½ tbsp soy sauce and toss through the veg and noodles. Divide the veg and noodles between 4 plates. Top with the cooked salmon fillets and drizzle over the sauce to serve. | Serves 4.
Mix 1 tbsp honey, 2 tbsp olive oil, the juice of 1 lemon, 1 tsp cumin and ½ tsp ginger in a large bowl. Add 4 pork loin chops and mix well to coat. Set a griddle pan over a medium heat and add the chops. Cook for 4-5 mins, then brush with any remaining glaze, turn and cook for another 4-5 mins. Transfer to a plate to rest. Wipe the griddle pan clean and return to the heat. Add a 500g pack pineapple fingers and cook for 30 secs each side, until charred. For the bean salad, mix together 400g tin black beans, 325g tinned sweetcorn, 100g quartered cherry tomatoes, 3 sliced spring onions, ½ diced red pepper and 15g roughly chopped coriander. Mix 1 tbsp churrasco chilli sauce with 2 tbsp extra-virgin olive oil and the juice of 1 lime, then toss the dressing through the salad. Serve with the chops and griddled pineapple. | Serves 4
Preheat the oven to gas 7, 220°C, fan 200°C. Heat 1 tbsp oil in a shallow ovenproof casserole over a medium-high heat. Add 1 chopped onion and 1 chopped red pepper and fry for 5 mins until softened. Add 1 crushed garlic clove and ½ finely chopped red chilli and fry for 1 min. Stir in 2 x 400g tins of chopped tomatoes, 400g tin butter beans, 1 tbsp tomato purée and 1 tbsp water. Season and simmer for 7 mins until thickened. Stir well, then scatter 2 x 165g packs raw king prawns, 140g pack mixed garlic and chilli olives and 200g crumbled feta over the top of the tomato sauce. Bake in the oven for 7-8 mins until the prawns are cooked through and the feta is golden. Top with 15g roughly chopped fresh parsley and serve with a handful of salad leaves. | Serves 4
Preheat the oven to gas 6, 180°C, fan 200°C. Put 8 corn tortillas in the oven for 4 mins to warm through, then turn the oven off but leave the fajitas in. Mix together 2 tbsp olive oil, ½ tsp cumin, ¼ tsp cayenne pepper and the juice of 1 lime in a large bowl. Add 500g mini chicken breast fillets, 1 sliced yellow pepper and 1 sliced red onion, season then toss to coat in the spice mix. Heat a griddle pan on a high heat. Cook the chicken, pepper and onion in two batches –cooking for 6-8 mins, turning with tongs, until everything is charred and the chicken is cooked through. Keep warm in the oven with the tortillas. Drizzle 2 Little Gem lettuces, quartered, with ½ tbsp olive oil. Griddle on a high heat for 30 secs on each side until charred. Mash 2 avocados with the juice of 1 lime. Spread over the warm tortillas. Separate the lettuce leaves and add to the tortillas. Top with the chicken mixture, a few sliced jalapeños and fresh coriander leaves. Dollop soured cream over each, roll up and serve with extra lime wedges on the side. | Serves 4
Rinse 300g jasmine rice in cold water. Add to a large saucepan, cover with 600ml cold water and bring to the boil. Reduce the heat and simmer for 12-13 mins. Heat 2 tbsp seasame oil in a large frying pan. Add 500g lean pork mince and cook for 6 mins until browned. Mix in 2 thumb-sized pieces of ginger, grated and 2 chopped garlic cloves. Finely slice 4 spring onions and add the white parts to the pan. Add 2 tbsp soy sauce, 2 tbsp rice wine vinegar, 500ml chicken stock, 75g crunchy peanut butter and 150g frozen peas. Cook for 5 mins until thickened. Remove the cooked rice from the heat, add 250g pak choi on top and cover with a lid. Steam for 5-6 mins. Chop and toast 4 tbsp unsalted peanuts. Divide the rice and pak choi between 4 plates, spoon over the peanut pork, the green parts of the spring onions, the peanuts and 1 sliced red chilli (optional). | Serves 4
Preheat oven to gas mark 8, 200’C, fan 180’C. Add 200 quinoa to a pan, cover with 350ml boiling water and simmer for 15 mins. Mix 2 tbsp miso paste, 1 tbsp clear honey and ½ tbsp sunflower oil until smooth. Coat 2 x 280g packs cod loins and place on a foil-lined tray. Coat 220g Tenderstem broccoli with ½ tbsp veg oil and add to the tray. Cook for 10 mins. Grate 1 courgette and add to the quinoa. Stir, remove from heat and season with pepper and a squeeze of lime. Serve with the cod and broccoli. | Serves 4
Preheat the oven to gas 7, 220°C, fan 200°C. Boil a kettle. Line a baking tray with nonstick baking paper. Slice 2 medium aubergines into 1cm thick rounds and spread on the tray. Drizzle with 1 tbsp olive oil and sprinkle over 1 tsp smoked paprika, then roast in the oven for 17 mins. Tip 200g rinsed basmati rice into a medium pan. Cover with water from the kettle, then boil for 12 mins or until tender. Add 1 tbsp olive oil to a large frying pan over a medium heat. Fry 1 finely chopped red onion for 5 mins, then stir in 1 crushed garlic clove and 140g quartered cherry tomatoes. Cook for 3-4 mins, then tip in a 400g tin mixed bean salad and cook for 1 min. Set aside. Drain the rice, return to the pan and allow to steam for 5 mins off the heat. Remove the aubergine slices from the oven and top with the tomato and bean mixture. Crumble over 100g feta and return to the oven for 5 mins. Mix 200g drained tin of sweetcorn and 15g fresh chopped coriander into the rice and divide between 4 serving plates, then top with the aubergine slices. Sprinkle with 1 red sliced chilli to serve. | Serves 4
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