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Simple lighter lunches

Bombay potato frittata

SERVES 2 PREP 15 mins COOK 35 mins EASY V

4 new potatoes, sliced into 5mm rounds

100g baby spinach, chopped 1 tbsp rapeseed oil

1 onion, halved and sliced

1 large garlic clove, finely grated ½ tsp each ground coriander and ground cumin

¼ tsp each black mustard seeds and turmeric 3 tomatoes, roughly chopped 2 large eggs

½ green chilli, deseeded and finely chopped

1 small bunch of coriander, finely chopped

1 tbsp mango chutney

3 tbsp fat-free Greek yogurt

1 Cook the potatoes in a pan of boiling water for 6 mins, or until tender. Drain and leave to steamdry. Meanwhile, put the spinach in a heatproof bowl with 1 tbsp water. Cover and microwave for 3 mins on high, or until wilted.

2 Heat the rapeseed oil in a medium non-stick frying pan. Add the onion and cook over a medium heat for 10 mins until golden and sticky. Stir in the garlic, ground coriander, ground cumin, mustard seeds and turmeric, and cook for

1 min more. Add the tomatoes and wilted spinach and cook for another 3 mins, then add the potatoes.

3 Heat the grill to medium. Lightly beat the eggs with the chilli and most of the fresh coriander and pour over the potato mixture.

Grill for 4-5 mins, or until golden and just set, with a very slight wobble in the middle.

4 Leave to cool, then slice into wedges. Mix the mango chutney, yogurt and remaining fresh coriander together. Serve with the frittata wedges.

GOOD TO KNOW healthy • low fat • low cal • calcium • folate • fibre • vit c • iron • 3 of 5-a-day • gluten free PER SERVING 317 kcals • fat 12g • saturates 2g • carbs 29g • sugars 16g • fibre 6g • protein 20g

• salt 0.6g

Wasabi chicken rice salad

SERVES 1 PREP 15 mins NO COOK EASY

70g frozen edamame

½ tsp wasabi paste

2 tbsp fat-free natural yogurt 1 lime, juiced

1 tbsp sesame oil

70g cooked rice

3 radishes, quartered

1 tsp sesame seeds

1 cooked boneless, skinless chicken breast, sliced ¼ sheet dried seaweed, sliced into strips

1 Put the edamame in a heatproof bowl and cover with boiling water. Leave for 10 mins, then drain. Mix the wasabi paste with the yogurt, lime juice and sesame oil. 2 Toss the rice with the edamame and radishes. Top with the sesame seeds, chicken and seaweed, then drizzle over the dressing to serve.

GOOD TO KNOW healthy • low cal • calcium • folate • fibre • 1 of 5-a-day • gluten free

PER SERVING 568 kcals • fat 22g • saturates 4g • carbs 33g • sugars 9g • fibre 7g • protein 55g • salt 0.4g

Lime prawn cocktail pitta salad

SERVES 1 PREP 10 mins COOK 15 mins EASY

½ wholemeal pitta

½ tbsp rapeseed oil

1 tsp Tabasco

1 tsp low-sugar, low-salt ketchup

1 tbsp low-fat mayonnaise 1 tbsp fat-free natural yogurt

½ lime, zested and juiced, plus wedges to serve 60g cooked king prawns 1 Little Gem lettuce, leaves separated

¼ small cucumber, peeled into ribbons

4 cherry tomatoes, halved

1 Heat the oven to 200C/180C fan/gas 6. Slice the pitta into triangles, put on a baking sheet and drizzle over the oil. Bake for 10-15 mins until golden and crisp.

2 Mix together the Tabasco, ketchup, mayo, yogurt and lime zest and juice. Toss the prawns in the dressing.

3 Layer the lettuce, cucumber, tomatoes and dressed prawns in a lunchbox or jar.

Season, top with the pitta chips and serve with lime wedges.

GOOD TO KNOW healthy • low cal • folate • fibre • vit c • 3 of 5-a-day

PER SERVING 345 kcals • fat 16g • saturates 1g • carbs 26g • sugars 12g • fibre 7g • protein 19g • salt 1.4g