Roast chicken & roots

Calories 500

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Roast chicken & roots
Course Dinner
Cuisine English
Prep Time 30
Cook Time 90
Servings
Ingredients
Course Dinner
Cuisine English
Prep Time 30
Cook Time 90
Servings
Ingredients
Instructions
  1. Heat oven to 200C/180C fan/gas 6. Put the chicken in a large roasting tin. Remove any trussing elastic and re-tie the chicken’s legs with string, if you like. Rub the lemon juice into the chicken, then rub in 1 tbsp of the oil and sprinkle with the thyme and plenty of seasoning. Roast for 25 mins.
  2. Mix the squash, carrots, parnsips and onion in a bowl with the remaining oil, lemon zest and plenty of ground black pepper, and toss together well.
  3. Take the chicken out of the oven and put on a plate. Scatter the vegetables into the tin, nestling the garlic cloves underneath, then put the chicken on top. Return to the oven for a further 45 mins, turning the veg after 20 mins until the chicken is cooked and the vegetables are tender and lightly browned.
  4. Take the chicken out and place on a warmed platter. Cover with foil and leave to rest for 10 mins. Cook the spinach in a saucepan with a drizzle of water, and season with black pepper. Scatter the vegetables around the chicken and serve with the spinach. Squeeze the garlic out of the skins and smear over the chicken, if you like.

Thai Larb

Colories 261

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Thai Larb
Course Dinner
Cuisine Thai
Prep Time 20
Cook Time 10
Servings
Ingredients
Course Dinner
Cuisine Thai
Prep Time 20
Cook Time 10
Servings
Ingredients
Instructions
  1. Roughly chop the lemongrass, red chillies, garlic and ginger, then throw them all into a processor and blitz until everything is very finely chopped together. Mince the chicken breasts into tiny pieces.
  2. Heat a pan over a high heat and add the vegetable oil and the sesame oil. Throw in the lemongrass mixture and fry briefly before adding the minced chicken and the chilli powder. Stir-fry the chicken for 4 mins then splash in the fish sauce. Turn down the heat a little and allow the chicken and fish sauce to bubble together for another 4 mins, stirring, then add the chopped red onion and cook for another min.
Recipe Notes

Serve with: Baby Gem lettuces (leaves separated) cucumber, seeds removed and cut into strips lengthways and lime Lime wedges.

Healthy Spaghetti Bolognese

Calories 400

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Healthy Spaghetti Bolognese
Course Dinner
Cuisine Italian
Prep Time 30 mins
Cook Time 30 mins
Servings
Ingredients
Course Dinner
Cuisine Italian
Prep Time 30 mins
Cook Time 30 mins
Servings
Ingredients
Instructions
  1. Heat the olive oil in a large saucepan over a medium heat. Add the mince and the onion and fry for five minutes, stirring occasionally, until the mince is browned and the onions softened.
  2. Add mushrooms and carrot, cook for around one minute, then add tinned tomatoes, vegetable stock, tomato purée, Worcestershire sauce and freshly ground black pepper. Stir well and bring to the boil, then reduce the heat to simmer for 15-20 minutes, until the sauce has thickened.
  3. Place the wholemeal spaghetti in a deep saucepan full of salted boiling water and cook according to packet instructions, then drain and serve.

Chicken breast with avocado salad

Calories 380

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Chicken breast with avocado salad
Course Lunch
Prep Time 10
Cook Time 10
Servings
Ingredients
Course Lunch
Prep Time 10
Cook Time 10
Servings
Ingredients
Instructions
  1. Heat grill to medium. Rub the chicken all over with spray of Frylight and the paprika. Cook for 4-5 mins each side until lightly charred and cooked through.
  2. Mix the salad ingredients together and season. thickly slice the chicken and serve with salad.

Salmon, avocado & cucumber salad

Calories 444

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Salmon, avocado & cucumber salad
Course Lunch
Prep Time 10
Cook Time 11
Servings
Ingredients
Course Lunch
Prep Time 10
Cook Time 11
Servings
Ingredients
Instructions
  1. Season the salmon, then rub with oil. Mix the dressing ingredients together. Halve, stone, peel and slice the avocado. Halve and quarter the cucumber lengthways, then cut into slices. Make salad, avocado and cucumber, then drizzle with half the dressing.
  2. Heat a non-stick pan. Add the salmon and fry for 3-4 mins on each side until crisp but still moist inside. Put a salmon fillet on top of each salad and drizzle over the remaining dressing. Serve warm.