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Enjoy our crowd-pleasing pasta with sardines and gremolata. With added nutrients thanks to the sardines, it's a healthy dish that's low on calories and fat Ingredients 75g wholemeal spaghetti 1⁄2 x 120g can sardines in oil ½ tbsp capers, drained 2 garlic cloves, crushed 2 tomatoes, roughly chopped 30g rocket ½ lemon, zested small handful of parsley, finely chopped Method STEP 1 Cook the pasta following pack instructions in a large pan of boiling salted water. Heat 1 tbsp oil from the can of sardines in a non-stick frying pan over a medium heat and sizzle the capers and half the garlic for 1-2 mins until fragrant. Tip in the tomatoes and fry for 4-5 mins more until softened and bursting. Stir in the sardines and rocket, tossing a few times to break up the fish and wilt the leaves. Season. STEP 2 For the gremolata, combine the lemon zest, parsley and remaining garlic in a small bowl, and season. Drain the pasta and top with the sardine sauce and gremolata.

Make this punchy peanut lime salad as a sharing platter. Whether you enjoy it on its own or with sides, this is something you’ll be making again and again Ingredients 2 tbsp olive oil 60g plain peanuts 1 tsp black mustard seeds 10 fresh curry leaves 1 red onion, roughly chopped 1 large potato, chopped into 1cm cubes ½ tsp ground turmeric 300g rice, cooked and cooled 1 Ruby or Little Gem lettuce, roughly chopped ½ cucumber, deseeded and roughly chopped For the dressing 50ml olive oil 50ml lime juice 1 tsp Dijon mustard Method STEP 1 Heat the oil in a frying pan over a low heat and cook the peanuts for 5 mins until roasted and golden. Add the mustard seeds and curry leaves and sizzle for a few seconds. STEP 2 Add the onions, potatoes and 2 tbsp water, then cover and cook for 10 mins until the potatoes are soft. Remove from the heat, add ½ tsp salt and ¼ tsp freshly ground black pepper, and mix well. Leave to cool slightly, about 30 mins. STEP 3 Transfer to a large bowl and add the remaining ingredients. STEP 4 Mix the dressing ingredients together in a separate small bowl, pour this over the salad, toss well to coat everything, and serve.

Get inspired by a Tex-Mex classic with this warming and spicy soup served with tortillas. Add some natural yogurt or soured cream for a cooling topping Ingredients 2 tbsp vegetable oil 1 red onion, finely chopped 3 garlic cloves, finely chopped 1 tsp cumin pinch of chilli powder 1½ tbsp chipotle paste 700ml low-salt chicken stock 3 chicken thighs (from a 640g pack, save the rest for the pulled chicken – freeze the chicken if you’re not using it within 24 hours) 2 tortilla wraps, cut into triangles 390g can pinto beans, drained 195g can sweetcorn, drained 1 lime, 1⁄2 zested and juiced 3 tbsp low-fat natural yogurt or soured cream, to serve 15g coriander, roughly chopped, or leaves picked 1 red chilli, sliced (optional) Method STEP 1 Heat 1 tbsp of the oil in a large, lidded saucepan over a medium heat. Add the red onion and a pinch of salt and cook for 8-10 mins until softened. Add the garlic, cumin, chilli powder and chipotle paste and cook for 2-3 mins until fragrant. STEP 2 Pour in the stock and scrape up any caramelised bits from the bottom of the pan. Bring to the boil, then add the chicken thighs and simmer for 20-25 mins with the lid on until cooked through. STEP 3 While the chicken cooks, heat the oven or air-fryer to 200C/190C fan/gas 6. Drizzle the remaining 1 tbsp oil over the tortilla triangles. Spread out on a lined baking tray or the air-fryer basket in a single layer (you may need to do this in batches), season, then bake for 7-8 mins, until golden brown and crisp. Leave to cool on the tray while you finish the soup. Reserve half of the tortilla chips for the pulled chicken bowl. Will keep in an airtight container for three days. STEP 4 Once the chicken is cooked, remove from the soup using a slotted spoon and shred using two forks. Pour the pinto beans and sweetcorn into the pan and cook for 5 mins, or until warmed through. Add the chicken back to the soup, then season with salt, pepper, half the lime juice and all of the zest. STEP 5 Divide between two bowls, spoon a little yogurt on top, then sprinkle with the coriander and sliced chilli, if using. Sprinkle over the tortilla chips and serve with the remaining halved lime cut into wedges for squeezing over. The soup will keep chilled for three days.

Did you know that warming up cucumbers enhances their fresh flavour? To finish, all this summer side dish needs is a sprinkling of fresh dill and parsley, plus lemon Ingredients 2 tbsp olive oil small handful of mint, chopped 2 cucumbers, cut into thin ribbons using a vegetable peeler small handful of dill, chopped small handful of parsley, chopped ½ lemon zested and juiced Method STEP 1 Heat the oil in a large saucepan and cook the chopped mint for 1 min before gently stirring in the cucumber ribbons. Toss and cook for 2-3 mins more to warm them. STEP 2 Remove from the heat and toss through the dill, parsley and a drizzle of the lemon juice. Tip out onto a platter, drizzle with more lemon juice, if you like, and sprinkle with the lemon zest.

Warm up on cold evenings with this one-pan, aromatic broth with pork meatballs and noodles. We’ve taken inspiration from Vietnamese pho flavors Ingredients 1 batch of meatballs (see recipe in 'Goes well with')) 1 tbsp vegetable oil thumb-sized piece of ginger, peeled and finely grated 8 spring onions, finely sliced 2 star anise 1 cinnamon stick 2 lemongrass sticks, tough outer leaves removed and finely sliced 1-2 green chillies (seeds removed if you prefer less heat), finely sliced small bunch of coriander, leaves and stalks separated, both finely chopped 1 tbsp light brown soft sugar 1¼ litres beef stock 1-2 tsp fish sauce 1 tsp soy sauce, plus extra to serve 2 handfuls of ready-to-eat beansprouts 3 rice noodle nests 1 lime, cut into wedges Method STEP 1 Prepare the meatballs (see recipe in 'Goes well with'), then heat the oil in a large saucepan over a medium heat. Fry the meatballs in batches, turning every 1-2 mins until browned all over. Remove the pan from the heat, transfer the meatballs to a plate and set aside. STEP 2 Put the ginger, three-quarters of the spring onions, the star anise, cinnamon, lemongrass, half of the green chilli, the coriander stalks, sugar and beef stock in the pan, and bring to the boil over a medium heat. Reduce the heat to a simmer and cook for 35 mins until the lemongrass has become tender and the flavours have infused. STEP 3 Add the meatballs and simmer for 10-12 mins until cooked through, then add the fish sauce to taste, along with the soy sauce and freshly ground black pepper. Add the beansprouts, turn up the heat to medium-high, and cook for another 3 mins. STEP 4 Meanwhile, cook the noodles following pack instructions. Drain well and divide between four bowls. Top with the meatballs and broth, removing the cinnamon and star anise. Scatter over the remaining spring onions, chilli and coriander leaves, and serve with lime wedges for squeezing over.

After a luxurious dinner for two? Perfect for Valentine’s Day, this pasta needs a little prep, but the cooking is simple, so you can enjoy time together Ingredients 2 tbsp olive oil 3 red onions, thinly sliced 200g pappardelle (or any long pasta) 2 anchovy fillets in oil, drained 2 tbsp tomato purée For the gremolata 1 lemon, zested and juiced 15g parsley, roughly chopped 2 garlic cloves, finely chopped Method STEP 1 Heat the oil in a large, heavy-based frying pan over a medium heat. Fry the red onions with a large pinch of salt. Cook for 30-35 mins over a medium-low heat, stirring often, until caramelised and golden. STEP 2 Meanwhile, make the gremolata. Mix the lemon zest, juice, parsley and garlic with a pinch of salt, then set aside. Cook the pappardelle following pack instructions, reserving 120ml pasta water. STEP 3 Add the anchovy fillets to the onions when they have caramelised and let them dissolve. Stir in the tomato purée along with 15 twists of black pepper (around ½ tsp) and cook for 4-5 mins until the mixture has darkened. STEP 4 Add the cooked pasta to the sauce along with the 120ml reserved pasta water. Stir well to combine, then transfer to a serving platter. Spoon over the gremolata to serve.

This simple, speedy and healthy one-pot is packed with white fish fillets, king prawns, a rich tomato sauce and enough veg to count for 3 of your 5-a-day Ingredients 1 tbsp olive oil 1 tsp fennel seeds 2 carrots, diced 2 celery sticks, diced 2 garlic cloves, finely chopped 2 leeks, thinly sliced 400g can chopped tomatoes 500ml hot fish stock, heated to a simmer 2 skinless pollock fillets (about 200g), thawed if frozen, and cut into chunks 85g raw shelled king prawns Method STEP 1 Heat the oil in a large pan, add the fennel seeds, carrots, celery and garlic, and cook for 5 mins until starting to soften. Tip in the leeks, tomatoes and stock, season and bring to the boil, then cover and simmer for 15-20 mins until the vegetables are tender and the sauce has thickened and reduced slightly. STEP 2 Add the fish, scatter over the prawns and cook for 2 mins more until lightly cooked. Ladle into bowls and serve with a spoon.

Elevate fish pie with a touch of saffron to make a meal you can serve to guests without compromising on your healthy eating routine Ingredients 1 tbsp olive oil 1 yellow and red pepper, both deseeded and finely chopped 2 large garlic cloves, chopped 2 bay leaves 1 tbsp smoked paprika 150ml vegetable stock, made with 2 tsp bouillon powder 500g carton passata 240g pack frozen raw, peeled, large wild red shrimp, defrosted 2 x 280g packs skinless cod loin, cut into large chunks 9 pitted green olives, quartered (we used Amfissa olives, as they have a firmer texture) 3 tbsp chopped flat-leaf parsley (optional) 320g broccoli florets or green beans For the saffron potatoes 3 generous pinches of saffron threads (about ⅓ x 0.5g sachet) 1 ½ tbsp olive oil 2 large garlic cloves, finely grated 725g large potatoes (about 4), peeled and thinly sliced Method STEP 1 Heat the oven to 200C/180C fan/ gas 6. Warm the olive oil in a large non-stick pan over a medium heat and fry the peppers, garlic and bay leaves for 10 mins, stirring often until the peppers have softened. STEP 2 Meanwhile, prepare the saffron potatoes. Put the saffron threads in a small heatproof bowl with 1 tbsp boiling water, the olive oil and garlic, and stir well until the liquid turns yellow. Set aside. Bring a large pan of water to the boil, and cook the sliced potatoes for 5 mins until tender but not collapsing. Drain well. STEP 3 When the peppers have softened, sprinkle over the paprika and stir briefly, then pour in the stock and passata and cook for 5 mins more. Remove from the heat and stir in the shrimp, cod, olives and parsley, if using. Tip the stew into a large, shallow pie dish (ours was 30 x 20cm, and about 6.5cm deep). STEP 4 Arrange the potato slices over the stew in an even layer – they don’t have to be neat – then generously brush over the saffron mixture. STEP 5 Bake the pie for 30-35 mins until bubbling at the edges and the fish is cooked through. When it’s almost finished cooking, boil or steam the broccoli or green beans to serve alongside the pie.

Forget turning on the oven to cook the big Sunday meal – make the main elements in an air fryer. Use a microwave to heat the gravy rather than on the hob Ingredients 2-3 medium potatoes, peeled and cut into quarters 3 tsp vegetable, olive or rapeseed oil 1 large or 2 small chicken breasts, skin-on 3 medium carrots, peeled and cut into batons 100g frozen peas gravy, to serve Method STEP 1 Soak the potatoes in water for 30 mins, then drain and rinse. Heat the air fryer for 2 mins. Dry the potatoes thoroughly, then put in a bowl, drizzle over 1 tsp of the oil and season with salt and pepper. Using your hands or a spoon, coat the potatoes in the oil, then put into the air fryer basket, in one layer if possible. Cook for 10 mins at 190C. STEP 2 Meanwhile, coat the chicken in another 1 tsp oil and season with salt and freshly ground black pepper. Once the potatoes have been in for 10 mins, move them to the sides and lay the chicken in the centre of the basket. Cook for 10 mins. STEP 3 Coat the carrots in the remaining oil. After the chicken has cooked for 10 mins, remove it from the basket and add the carrots, mixed in with the potatoes, then move both to the sides and put the chicken back into the centre. Cook for 10-15 mins, still at 190C. At this point, the chicken should be cooked – check by inserting a knife into the thickest part and checking the juices run clear. Alternatively, a meat thermometer should read 70C. If it’s not quite done, cook for a further 5 mins. Remove the chicken and rest it under a piece of tented foil. STEP 4 Put the peas in a small ovenproof dish or mug with 2 tbsp water and cover with foil to prevent any moisture escaping. Put in the air fryer basket where the chicken was and cook for a final 10 mins at 190C. The potatoes should be golden and crisp, the carrots tender and the peas warmed through. Slice the chicken breast and serve with the vegetables and gravy.

Rustle up our hearty and wholesome gnocchi dish in just 30 minutes. It's full of veggies, including spinach, white beans, tomatoes and red onion Ingredients 1 tsp olive oil 1 red onion, finely chopped 2 garlic cloves, finely chopped 1 tbsp tomato purée 400g can white beans (we used butter beans) 400g can chopped tomatoes 100g frozen spinach 400g pack fresh gnocchi 2 tbsp reduced-fat crème fraîche 25g parmesan, finely grated small handful of fresh parsley, to serve Method STEP 1 Heat the oil in a large saucepan over a medium-low heat and cook the onion for 8-10 mins until soft but not coloured. Stir in the garlic and cook for 1 min until fragrant. STEP 2 Add the tomato purée and the beans, along with their liquid, then pour in the tomatoes. Bring to a simmer, season well, then stir in the spinach. Stir and cook for 2-3 mins until the spinach has loosened. STEP 3 Add the gnocchi, cover and cook for another 2-3 mins, then uncover and stir in the crème fraîche. Simmer for another 5 mins, adding a splash of boiling water if needed, until the gnocchi is cooked through. Serve in bowls sprinkled with the parmesan, fresh parsley and a little black pepper to finish.

Top this filling family-friendly chicken and chickpea stew with a spicy harissa yogurt. For little ones, you can serve with simple plain yogurt Ingredients 1 tbsp olive oil 4-6 skin-on chicken thighs or drumsticks 1 onion, finely chopped 2 garlic cloves, crushed 1-2 rosemary sprigs, leaves picked and finely chopped 2 tbsp tomato purée 2 bay leaves 400g butternut squash, cut into 3cm chunks 2 x 400g cans chickpeas, drained To serve 4 tbsp yogurt 2 tsp harissa toasted flaked almonds coriander leaves Method STEP 1 Heat the oil in a shallow casserole with a lid over a medium-high heat. Nestle in the chicken skin-side down and fry for 8-10 mins until golden brown. Flip and fry for another 5 mins before removing to a pan. STEP 2 Add the onion to the fat left in the pan and lower the heat to medium. Fry for 8 mins until soft, then stir in the garlic, rosemary, tomato purée and bay. Cook for 2 mins then add 600ml water, scraping up any bits stuck to the bottom of the pan and stirring back into the liquid. Add the squash and chickpeas, then nestle the chicken in, skin-side up. Cover and cook for 40-45 mins until the chicken is cooked through and the squash is tender. Add a splash more water during cooking if needed, or remove the lid of the pan for the last 5-10 mins if there’s too much liquid. STEP 3 Remove the chicken from the pan, and shred the meat, discarding the skin, or keep the thighs whole and just remove the skin for baby-led weaning. (You can also blend the chickpea stew to serve as a purée to weaning babies.) Mash some of the chickpeas and squash into the sauce to thicken it, nestle the chicken back in the pan and serve it at the table. STEP 4 Mix the yogurt, harissa and a pinch of salt in a small bowl, marbling them together. Serve alongside the stew with the toasted flaked almonds and a sprinkling of coriander.

Use whatever small pasta shape is your favourite for this comforting bowl of minestrone soup – just amend the cooking time according to pack instructions Ingredients 1 tbsp vegetable oil 1 red onion, finely chopped 3 sausages, skins removed 2 garlic cloves, finely grated ½-1 red chilli, depending on how much heat you prefer, sliced ½ large head of broccoli, finely chopped 2 courgettes, sliced into half-moons 200g small pasta (we used ditalini) 1½ litres chicken stock, made with low-salt chicken stock cube 200g curly kale or cavolo nero, stalks removed, roughly chopped 1 lemon, zested and juiced 20g parmesan, shaved Method STEP 1 Heat the oil over a medium heat in a large, deep pot that has a lid. Cook the onion for 10 mins until softened and golden at the edges. STEP 2 Crumble in the sausages, breaking them into bite-sized pieces using a spoon. Cook for 7-8 mins until golden and crisp. Stir in the garlic and chilli. STEP 3 Add the broccoli and courgettes. Cook for 10-12 mins until soft, then pour in the pasta and chicken stock. Stir to combine, then bring to a boil. Reduce to a simmer, put the lid on and cook for 8-10 mins, until the pasta is almost cooked. STEP 4 Wilt in the kale or cavolo nero in batches and cook for a further 2-3 mins, until the kale is cooked and the pasta is al dente. Squeeze in the lemon juice and season well. Divide between four bowls and sprinkle over the lemon zest and parmesan shavings to serve.

Go meat-free with this moreish tofu-based dish served with rice and green beans. The braise is loaded with heat and umami flavour for the tofu to soak up Ingredients 400g extra-firm tofu ½ tbsp reduced-salt soy sauce 1 tbsp mirin ½ tbsp gochujang 3 garlic cloves, finely chopped 2 tsp sesame seeds 2 spring onions, finely sliced 1 tbsp rapeseed oil 200g green beans 1 lime , juiced cooked brown rice, to serve Method STEP 1 Pat the tofu block dry and cut in half lengthways, then into 1cm-thick slices. Set aside on a plate lined with kitchen paper, then put another sheet of paper and a plate on top to weigh it down while you prepare the braise. Mix the soy sauce with the mirin, gochujang, garlic, sesame seeds, most of the spring onions and 200ml water. STEP 2 Heat the oil in a pan over a medium-high heat and fry the tofu for 4-5 mins on each side until golden brown. Pour in the soy sauce mixture and scatter over the green beans. Bring to a simmer, and cook over a medium heat for 10 mins until the braising liquid has thickened and the green beans are tender. STEP 3 Sprinkle over the remaining spring onions, squeeze over the lime juice to taste, season with salt and serve with the brown rice.

Use storecupboard ingredients and leftovers to make this nutritious and easy Mexican-style lunch. The filling for the burritos can be made ahead Ingredients 2 tsp rapeseed oil 1 large red pepper, halved lengthways, deseeded and cut into thick strips 1 tsp cumin seeds 2-3 tsp mild chilli powder, to taste 400g can black beans 198g can sweetcorn, drained 1 tbsp tomato purée 1 large garlic clove, finely grated 220g pouch cooked wholegrain rice (or leftover cooked brown rice) 300g cooked chicken, sliced or shredded (or a combination of leg and breast meat left over from a roast) 15g coriander, chopped 2 small avocados, stoned and quartered 1 lime, juiced 4 large wholemeal tortilla wraps Method STEP 1 Heat the oil in a large non-stick frying pan and cook the pepper, covered, for 10 mins over a low heat until softened and lightly charred. STEP 2 Meanwhile, in a dry frying pan, toast the spices gently over a low heat for 2-3 mins until fragrant, then tip in the beans, along with their liquid, the sweetcorn, tomato purée and garlic. Mix well and turn the heat up to medium so the mixture bubbles, then stir in the rice, chicken and coriander. Cook for 3-4 mins until piping hot. Will keep chilled for up to a day. Leave to cool completely first. Reheat in a pan or the microwave until piping hot. STEP 3 Toss the avocado in a bowl with the lime juice. Lay the tortillas out on a work surface and pile the rice down the centre leaving a space at either side. Top with the peppers and avocado, then fold up the tortillas at each end to enclose the filling and tightly roll up the wrap. Put in the pan that you cooked the peppers in, seam-side down, and cook gently on each side over a low heat to lightly toast, about 2-3 mins. You may need to do this in batches.

A comforting vegan one-pot recipe that counts for 3 of your 5-a-day! You can't go wrong with this iron-rich, low-fat, low-calorie supper Ingredients 1 tbsp sesame oil 1 red onion, finely chopped 1 garlic clove, crushed thumb-sized piece ginger, peeled and finely chopped 1 red chilli, finely chopped 1½ tsp ground turmeric 1½ tsp ground cumin 2 sweet potatoes (about 400g/14oz), cut into even chunks 250g red split lentils 600ml vegetable stock 80g bag of spinach 4 spring onions, sliced on the diagonal, to serve ½ small pack of Thai basil, leaves torn, to serve Method STEP 1 Heat 1 tbsp sesame oil in a wide-based pan with a tight-fitting lid. STEP 2 Add 1 finely chopped red onion and cook over a low heat for 10 mins, stirring occasionally, until softened. STEP 3 Add 1 crushed garlic clove, a finely chopped thumb-sized piece of ginger and 1 finely chopped red chilli, cook for 1 min, then add 1½ tsp ground turmeric and 1½ tsp ground cumin and cook for 1 min more. STEP 4 Turn up the heat to medium, add 2 sweet potatoes, cut into even chunks, and stir everything together so the potato is coated in the spice mixture. STEP 5 Tip in 250g red split lentils, 600ml vegetable stock and some seasoning. STEP 6 Bring the liquid to the boil, then reduce the heat, cover and cook for 20 mins until the lentils are tender and the potato is just holding its shape. STEP 7 Taste and adjust the seasoning, then gently stir in the 80g spinach. Once wilted, top with the 4 diagonally sliced spring onions and ½ small pack torn basil leaves to serve. STEP 8 Alternatively, allow to cool completely, then divide between airtight containers and store in the fridge for a healthy lunchbox.

Make a wholesome chicken dinner for all the family in under an hour. Plus, you only need one pan, so there’s less washing-up Ingredients 1 tbsp smoked paprika 1 tbsp ground coriander 2 garlic cloves, finely grated 2 tsp rapeseed oil 600g boneless, skinless chicken thighs, halved 700ml hot vegetable bouillon, made with 2 tsp powder 250g easy-cook brown rice 320g leeks, washed and sliced 1 tsp dried oregano or 1 tbsp fresh thyme 2 bay leaves (optional) 320g mixed frozen vegetables (we used sliced carrots, broccoli florets and sweetcorn) Method STEP 1 Put the spices, garlic and oil in a large bowl and mix well. Add the chicken and turn in the mixture until well coated. Heat a large non-stick pan that has a lid, then fry the chicken, uncovered (without extra oil) over a medium-high heat for 5 mins until browned, turning the chicken halfway to brown on both sides. Remove from the pan and set aside on a plate. STEP 2 Pour the bouillon into the pan, stirring well to incorporate any garlicky bits that may have stuck to the base of the pan, then stir in the rice, leeks, oregano or thyme and bay, if using. Lay the chicken on top, then cover the pan and bring to the boil. Turn down the heat and simmer for 20 mins. STEP 3 Stir in the frozen vegetables, then cover and simmer for about 5 mins to heat through. Leave to stand for about 5-10 mins, then lightly mix and serve.

Try our spaghetti dinner for two, with king prawns and harissa dressing. It only takes 20 minutes to make and is healthy too – great for a midweek meal. Ingredients 100g long-stem broccoli, cut into thirds 180g dried spaghetti, regular or wholemeal 2 tbsp olive oil 1 large garlic clove, lightly bashed 150g cherry tomatoes, halved 150g raw king prawns 1 heaped tbsp rose harissa paste 1 lemon, finely zested Method STEP 1 Bring a pan of lightly salted water to the boil. Add the broccoli and boil for 1 min 30 secs, or until tender. Drain and set aside. Cook the spaghetti following pack instructions, then drain, reserving a ladleful of cooking water. STEP 2 Heat the oil in a large frying pan, add the garlic clove and fry over a low heat for 2 mins. Remove with a slotted spoon and discard, leaving the flavoured oil. STEP 3 Add the tomatoes to the pan and fry over a medium heat for 5 mins, or until beginning to soften and turn juicy. Stir through the prawns and cook for 2 mins, or until turning pink. Add the harissa and lemon zest, stirring to coat. STEP 4 Toss the cooked spaghetti and pasta water through the prawns and harissa. Stir through the broccoli, season to taste and serve.