30-minute meals to help you drop lbs

These delicious Slimming World recipes are quick to cook and packed full of tasty ingredients Tofu sushi bowl

Serves 4 Ready in: 30 mins

200g dried brown long-grain rice 400g firm plain tofu, drained 150g frozen soya beans (edamame) Low-calorie cooking spray 100g radishes, sliced ¼ cucumber, halved lengthways and sliced diagonally 8 spring onions, sliced diagonally 2 carrots, peeled and grated 25g pea shoots 1tbsp Japanese pickled ginger, drained, to serve (optional) FOR THE DRESSING: Finely grated zest and juice of 1 lime 1tsp sweetener 2tbsp tamari or dark soy sauce 3tbsp rice vinegar

1 Put the rice into a saucepan and add 400ml boiling water. Bring to the boil then cover, reduce heat and cook for 25 mins or until all the water has been absorbed and the rice is dry and fluffy.

2 Wrap the tofu in kitchen paper, sandwich between 2 plates or chopping boards and weigh down with tin cans (to make the tofu firmer). Leave for a further 10-15 mins. Bring another pan of salted water to the boil, add the beans and cook for 3 mins. Drain, refresh under cold water and set aside.

3 For the dressing, put the lime zest, lime juice and sweetener into a pan and simmer on a low heat for 1 min. Remove from the heat, stir in the tamari or soy sauce and vinegar and set aside.

4 As the rice is ready, cut the tofu into 1cm-thick pieces. Spray a frying pan with low-calorie cooking spray and place on a medium heat. Add the tofu and fry for 1 min on each side until crisp. Put the rice into a mixing bowl and stir in the dressing, soya beans, radishes, cucumber, spring onions and carrots. Serve the rice in bowls, top with the tofu, pea shoots (with the pickled ginger on the side, if using).