QUICK-FIX MEALS

Five-ingredient dinners

Creamy pesto & kale pasta

SERVES 4 PREP 10 mins COOK 25 mins EASY V 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 pesto or vegetarian alternative

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.

GOOD TO KNOW healthy • low cal • calcium • folate • fibre • vit c • iron • 1 of 5-a-day

PER SERVING 428 kcals • fat 13g • saturates 3g • carbs 55g • sugars 6g • fibre 11g • protein 17g • salt 0.7g

Saucy bean baked eggs

SERVES 2 PREP 5 mins COOK 20 mins EASY

2 x 400g cans cherry tomatoes 400g can mixed bean salad, drained

200g baby spinach

4 medium eggs

50g thinly sliced smoked ham, torn wholemeal rye bread, to serve (optional)

1 Tip the tomatoes and bean salad into an ovenproof frying pan or shallow flameproof casserole dish. Simmer for 10 mins, or until reduced. Stir in the spinach and cook for 5 mins more until wilted. 2 Heat the grill to medium. Make four indentations in the mixture using the back of a spoon, then crack one egg in each. Nestle the ham in the mixture, then grill for 4-5 mins, or until the whites are set and the yolks runny. Serve with rye bread, if you like.

GOOD TO KNOW healthy • low cal • calcium • folate • fibre • vit c • iron • 3 of 5-a-day • gluten free PER SERVING 366 kcals • fat 12g • saturates 3g • carbs 27g • sugars 15g • fibre 10g • protein 32g • salt 1.04g

Miso mushroom & tofu noodle soup

SERVES 1 PREP 10 mins COOK 15 mins EASY V

1 tbsp rapeseed oil

70g mixed mushrooms, sliced 50g smoked tofu, cut into small cubes ½ tbsp brown rice miso paste 50g dried buckwheat or egg noodles

2 spring onions, shredded

1 Heat half the oil in a frying pan over a medium heat. Add the mushrooms and fry for 5-6 mins, or until golden. Transfer to a bowl using a slotted spoon and set aside. Add the remaining oil to the pan and fry the tofu for 3-4 mins, or until evenly golden. 2 Mix the miso paste with 325ml boiling water in a jug. Cook the noodles following pack instructions, then drain and transfer to a bowl. Top with the mushrooms and tofu, then pour over the miso broth. Scatter over the spring onions just before serving.

GOOD TO KNOW healthy • low cal • 1 of 5-a-day PER SERVING 377 kcals • fat 17g • saturates 2g • carbs 38g • sugars 2g • fibre 4g • protein 17g • salt 1.5g