FRESH FROM THE FREEZER

Weeknight dinners have never been easier with this freezer-friendly food

Spiced pepper pilafs

Serves 8 Prep 10 mins Cook 50 mins £1.20 per serving 209 kcals, 2g fat, 1g sat. fat, 8g sugar

1 tbsp vegetable oil 1 onion, finely chopped 2 garlic cloves, crushed 1cm piece ginger, finely chopped 1 tsp tomato purée 1 tsp ground cumin 1 tsp garam masala 200g basmati rice 850ml vegetable stock 140g red lentils, washed and drained 200g bag spinach leaves, chopped handful mint leaves, chopped 8 peppers

1Heat the oil in a large saucepan with a lid. Add the onion, garlic and ginger and gently cook for 5 mins until softened. Stir in the tomato purée and spices, and cook for 1 min more. Add the rice and stock. Stir and bring to the boil, tip in the lentils, cover and cook over a low heat for 15 mins, until the lentils and rice are cooked. Stir through the spinach and mint (see tip, below, if freezing).

2Slice the top off each pepper, cut out the middle stalk and scoop out any seeds. Carefully trim the bottoms so they stand upright, but the filling won’t fall out. Fill each pepper with the rice mix and place the lid on top. Bake or freeze (see tips, opposite).

3To cook, defrost the peppers completely if frozen. Heat oven to 200C/180C fan/gas 6. Place the peppers on a lightly greased baking tray and cook for 25-30 mins or until the peppers have softened. Serve with a green salad tossed with cucumber, herbs and a dollop of yogurt.

Pork schnitzel

Children love anything breadcrumbed and these won’t disappoint. Serves 8 Prep 10 mins Cook 15-20 mins £1.29 per serving 324 kcals, 14g fat, 6g sat. fat, 1g sugar

2 eggs, beaten handful sage leaves, finely chopped 140g dried breadcrumbs 8 boneless pork chops, fat trimmed 4 tbsp butter, melted

1 Tip the sage leaves and breadcrumbs onto a plate, then mix together with a little seasoning. Pour the eggs onto another plate. Pat the pork dry, then coat each chop in the egg mixture, letting any excess drip away. Then dip in the breadcrumbs until well covered. Cook or freeze (see tips, right).

2 To cook, defrost completely if frozen. Place the chops on a lightly greased baking sheet and brush with a little of the butter. Cook under a medium grill for 7-10 mins until browned. Then turn over, brush with more butter and cook for a further 7 mins until crisp, browned all over and cooked through. Serve with green beans, fresh peas and some mashed potato mixed with grated cheddar.