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DINNERS

(choose one)

BEEF AND MUSHROOM PIE

Serves 4

Ready in 4 hours 20 mins

● 800g lean stewing beef, all visible fat removed

● 4 fresh thyme sprigs or 1tsp dried

● 1 onion, finely sliced

● 4 celery sticks, finely sliced

● 3tbsp tomato purée

● 2 reduced-salt beef stock cubes

● 4 baking potatoes

● 250g chestnut mushrooms, quartered

● 2 x 39g sheets filo pastry

● Low-calorie cooking spray

● 400g thin-stemmed broccoli, trimmed and halved

1 Put the beef, thyme, onion, celery, tomato purée, stock cubes and 1 litre of cold water into a large, lidded, non-stick saucepan. Bring to a gentle simmer, give everything a good stir and then cover. Cook for around 3 hours, stirring occasionally, or until the beef is tender and can be cut with a spoon.

2 After the beef has been cooking for 2 hours, preheat your oven to 200°C/fan 180°C/gas 6. Prick the potatoes all over with a fork, place them in the oven and cook for 1 hour, or until you can insert a knife into them easily.

3 Once the beef has been on for 3 hours in total, uncover the pan, stir through the mushrooms, then simmer gently for a further 30 mins until the sauce has thickened to a gravy-like consistency. 4 Spoon the beef mixture into a 23cm square pie or baking dish. Drape the filo sheets over the top, so they completely cover the filling. Spray the pastry all over with low-calorie cooking spray, and bake in the oven for

20-25 mins, until the pastry is golden and crisp, and the filling is bubbling.

5 Boil the broccoli for 3-4 mins, then drain. Divide the pie into 4 and serve with the baked potatoes and broccoli.

CHICKEN & PRAWN GUMBO

Serves 4

Ready in 45 mins

● Low-calorie cooking spray

● 1 onion, finely sliced

● 3 celery sticks, finely sliced

● 2 green peppers, deseeded and finely chopped

● 500g okra, stalks trimmed and finely sliced ● 450g skinless and boneless chicken thighs, all visible fat removed, roughly chopped

● 11/ level tbsp Cajun spice mix

2

● 680g jar passata

● 1 chicken stock cube

● 2 bay leaves

● 200g dried long-grain rice

● 250g raw peeled king prawns

● Juice of 1 lemon

● 4 spring onion, sliced

1 Spray a very large, deep, non-stick frying pan or stockpot with low-calorie cooking spray and place over a medium heat.

2 Add the onion, celery and peppers, and fry for 4-5 mins, stirring frequently, until slightly softened. Add the okra and chicken with the Cajun spice mix, and fry for 2-3 mins, stirring, until the spices are fragrant. Add the passata and 2 jarfuls of water. Crumble in the stock cubes, add the bay leaves, then bring everything to a simmer. Season and cook for 25-30 mins, stirring frequently, until the sauce has reduced to the consistency of a thick soup.

3 Meanwhile, cook the rice according to the packet instructions, then drain and keep warm. When the gumbo has thickened, add the prawns, and gently simmer for 2-3 mins until they turn completely pink. Add the lemon juice to taste, check the seasoning and scatter with the spring onions.

4 Divide the gumbo between 4 bowls and top each with a large spoonful of rice.

TIP: If you can’t find okra, you can substitute it with courgettes chopped into small chunks – you’ll only need 1 jarful of water and 1 chicken stock cube instead of 2 as the okra thickens the sauce a lot.

(V) VEGGIE SAUSAGE TRAY BAKE

Serves 4

Ready in 1 hour 15 mins

● 1 small butternut squash, peeled, halved, seeds scooped out, and thickly sliced ● Low-calorie cooking spray

● 1 red onion, sliced into 8 wedges

● 3 mixed peppers, deseeded and thickly sliced

● 2 level tbsp wholegrain mustard

● 12 frozen Linda McCartney’s Vegetarian

Red Onion & Rosemary Sausages

● 2 garlic cloves, roughly chopped

● 10g fresh dill, roughly chopped, to serve ● Salad, to serve

1 Preheat your oven to 200°C/ fan 180°C/ gas 6. Spread the squash in a large, non-stick roasting tin in a single layer. Spray with lowcalorie cooking spray and bake for 20 mins.

2 Add the onion and peppers. Spray with a little more low-calorie cooking spray, then season and cook for a further 15 mins.

3 Put the mustard and 1tsp water in a large bowl, and stir to combine. Add the sausages and toss to coat. Scatter the garlic over the veg, then place the frozen sausages on top and cook for a further 18 mins, or until the sausages are cooked through. Scatter over the dill and divide between 4 plates, serving 3 sausages per person. Serve with the salad. (VE) ASPARAGUS STIR-FRY WITH FIVE-SPICE TOFU

Serves 4

Ready in 25 mins, plus marinating

● 280g plain extra-firm tofu, cut into large chunks

● 1/2tsp Chinese five-spice powder

● 1 garlic clove, crushed

● 3cm-piece fresh root ginger, peeled and grated

● 4tbsp dark soy sauce

● 240g dried plain or wholegrain rice ● 400g asparagus

● 200g red peppers, deseeded and thinly sliced

● 200g red onions, thinly sliced 200g chestnut mushrooms, thinly sliced

● 200g carrots, thinly sliced into strips ● 25g fresh coriander, leaves roughly chopped

● 1 small red chilli, deseeded and finely diced, to serve

1 Put the tofu in a shallow bowl and sprinkle over the five-spice powder.

Mix the garlic with the ginger and soy sauce, then pour over the tofu. Leave to marinate for at least 30 mins, or for

6-8 hours in the fridge.

2 Cook the rice according to the packet instructions, then drain. Meanwhile, heat a large, non-stick wok or frying pan over a high heat. Lift the tofu out of the marinade, reserving the marinade for later, and dry-fry it for 2 mins on each side until beginning to char. Carefully transfer to a plate and cover with foil to keep warm.

3 Add the reserved marinade to the wok or pan with the asparagus, peppers, onions, mushrooms and carrots. Bring the marinade to the boil and cook for

3-5 mins until most of it has evaporated, tossing the veg continuously. Stir through the coriander. Divide the stir-fry, tofu and rice between 4 plates, and sprinkle the chilli on top.

TIP: If you’re short of time, you can

use packs of ready-prepared stir-fry vegetables – any 800g mix is fine.