Ingredients

• 2 eggs
• 3 x 120g cans sardines in sunflower oil (boned if you prefer), 2 tbsp oil reserved
• 2 onions (about 320g), finely chopped
• 1 tbsp finely chopped ginger
• 1 fresh chilli, deseeded and chopped
• 300g easy-cook brown rice
• 2 tbsp medium curry powder
• 1 tsp cumin seeds
• 650ml hot vegetable stock made with 1 tsp vegetable bouillon powder
• 400g frozen leaf spinach
• ⅓ pack fresh coriander, chopped
• ½ lemon, cut into wedges

Method

1. Boil the eggs for 8 mins, then leave them to cool enough so you can comfortably peel them. Meanwhile heat the reserved oil from the canned sardines in a large pan and fry the onions, ginger and chilli for 10 mins, stirring frequently until softened and golden.
2. Tip in the rice, curry powder and cumin seeds, then pour in the stock. Stir well, then drop in the frozen spinach blocks, spaced apart, on top. Don’t stir at this stage, just cover and leave to cook over a low heat for 15 mins. Add the sardines, then cover and cook for 5 mins more until the rice is tender.
3. Gently toss everything together with the coriander. Cut the eggs into wedges, then serve on top along with the lemon wedges for squeezing over. Serve half, then leave the remainder to cool before chilling. Will keep chilled for up to three days. Reheat in a pan or in the microwave until piping hot (without the lemons which are best served cold).

Ingredients

• 1 tbsp rapeseed oil
• 2 red onions, thinly sliced
• 300g kale
• 300g wholemeal pasta (penne or mafalda work well)
• 4 tbsp reduced-fat soft cheese
• 4 tbsp fresh or jar pesto, or vegetarian alternative

Method

1. Heat the oil in a large pan over a medium heat. Fry the onions for 10 mins until softened and beginning to caramelise. Add the kale and 100ml water, then cover and cook for 5 mins more, or until the kale has wilted.
2. Cook the pasta following pack instructions. Drain, reserving a little of the cooking water. Toss the pasta with the onion mixture, soft cheese and pesto, adding a splash of the reserved cooking water to loosen, if needed. Season.

Ingredients

• 300g sausagemeat
• 4 wholemeal burger buns
• 4 tsp onion marmalade
• 2 apples, cored and thinly sliced
• 2 handfuls rocket
• 2 tsp mayonnaise
• A little English mustard (optional)
• Sweet potato wedges, to serve (optional)

Method

1. Divide the sausagemeat into four portions and shape into patties. Fry in a non-stick pan for 10-12 mins, flipping a couple of times, until golden on both sides and cooked all the way through.
2. Heat grill to high. Slice the buns in half and toast under the grill, cut-side up.
3. Spread the bottom halves of the toasted buns with the marmalade, then add the burgers, apple slices, rocket, mayonnaise and mustard (if using). Top with the bun lids and serve alongside sweet potato wedges, if you like (calories not included).

Ingredients

• 200g couscous
• 400g can mixed beans
• 1 tsp olive oil
• ½ tsp chilli flakes
• ¾ small bunch of dill, torn into sprigs
• 2 watermelon radishes or 6 small ones, sliced
• ½ cucumber, peeled into ribbons
• Pinch cayenne pepper

For the quick pickle:

• 1 large red onion, finely sliced
• ¼ small red cabbage, finely sliced
• 2 tbsp white wine vinegar or apple cider vinegar
• 1 tbsp caster sugar
• ¼ small bunch of dill, leaves picked

Method

1. First, make the pickle. Mix all the ingredients together in a large bowl with 1 tsp flaky sea salt, then cover and set aside until needed.
2. Mix the couscous with 280ml boiling water in a bowl, cover and leave for 4 mins, then fluff up with a fork. Set aside to cool slightly.
3. Meanwhile, drain and rinse the beans, tip into a bowl, then stir in the olive oil and chilli flakes along with a little seasoning
4. Mix most of the dill through the couscous and season. To assemble, spoon the quick pickle, couscous, radishes, beans and cucumber into separate parts of each bowl. Top the pickle with the reserved dill and grind over some black pepper.

Ingredients

• 2 tbsp rice flour
• 900g chicken wings, thoroughly patted dry with kitchen paper
• 4 tbsp soy sauce
• 2 garlic cloves, grated
• 10g ginger, peeled and grated
• 4 tbsp light brown soft sugar
• 1 tbsp cornflour
• 1 lime, zested and juiced
• 2 spring onions, sliced and left to curl in a bowl of ice water
• 1 red chilli, thinly sliced
• Cooked jasmine rice and pak choi, to serve (optional)

Method

1. Heat the oven to 220C/200C fan/gas 8. Line your largest baking tray with baking parchment. Tip the rice flour into a large bowl, season, then toss the chicken wings in the flour. Make sure they’re well coated, then spread evenly across the baking tray. Bake for 20 mins (or 15 mins in an air-fryer) until starting to brown.
2. While the chicken cooks, make the glaze. Put the soy sauce, garlic, ginger, sugar and 150ml water in a small pan on a medium heat. Cook for 4-5 mins until bubbling and slightly thickened, then take out 2 tbsp and mix with the cornflour. Pour the cornflour mixture back into the glaze, whisking all the time, and cook for 3 mins until thickened. Squeeze in the lime juice.
3. Once the chicken has been cooking for 20 mins, brush over most of the teriyaki glaze and return to the oven for another 20 mins (or air-fryer for 10 mins), basting once more during cooking.
4. Remove from the oven, top with a final brush of the glaze, then sprinkle with the lime zest, spring onions and chilli. Serve with fluffy rice and pak choi, if you like (calories not included).