DIN­NER

(around 450 calo­ries)

Daily Mirror - - CARTOONS -

Chilli ‘non’ carne and rice

Fry 1 chopped small red onion,

½ chopped red and green pep­per, and gar­lic and chilli to taste in 1tsp veg oil un­til brown. Add 100g meat­free mince and fry un­til brown. Add ½ large can chopped toma­toes and 1tbsp tomato puree. Sim­mer un­til the sauce thick­ens and the veg is cooked. Serve with 6tbsp cooked brown rice, salad and top with 2tbsp unsweet­ened soya yo­ghurt.

Quorn fa­ji­tas

Fry 1 sliced small red onion, ½ sliced red and green pep­per, and fa­jita sea­son­ing to taste in 1tsp veg oil un­til soft. Add ½ pack Quorn Ve­gan Fa­jita Strips and cook for a fur­ther 6 mins. Serve in 1 whole­meal wrap with shred­ded let­tuce and 1tbsp each of salsa, gua­camole and unsweet­ened soya yo­ghurt. Plus 1 sat­suma.

Pasta and pesto

Com­bine 6tbsp cooked whole­wheat pasta with 1tbsp ve­gan-friendly pesto, 3tbsp sweet­corn and a hand­ful of steamed broc­coli. Heat through and serve with salad and 1tbsp grated ve­gan-friendly Parme­san-style cheese.

Fry chilli, gar­lic and fresh ginger to taste in 2tsp

Veg­etable and cashew nut noo­dles

veg oil for 1 min. Add ½ pack stir fry veg and stir fry un­til cooked but still crunchy. Add 1 tbsp cashew nuts, 1 tsp re­duced-salt soy sauce and 1 in­di­vid­ual pack egg-free wok noo­dles. Heat through and serve.

Pea, spinach and pine nut spaghetti

Cook 75g whole­wheat spaghetti, adding 3tbsp frozen peas for the last 5 mins. Drain then mix with 1 hand­ful baby spinach, 2 chopped toma­toes, 2tsp toasted pine nuts, 2tsp gar­lic-flavoured olive oil, fresh basil, lemon zest and black pep­per to taste.

Tofu ke­babs

Cut 100g mar­i­nated tofu, ½ red and green pep­per and ½ cour­gette into chunks. Thread onto skew­ers and grill un­til cooked through. Serve with 5tbsp cooked brown rice, salad and tzatziki made from 2tbsp unsweet­ened soya yo­gurt with grated cu­cum­ber, gar­lic, lemon juice and zest, and black pep­per to taste.

Cous­cous with chick­peas and roasted veg

Chop 1 small red onion, 1 cour­gette, ½ aubergine and ½ red and green pep­per into chunks. Roast with 2tsp gar­lic-flavoured olive oil for 30 mins, adding a hand­ful of cherry toma­toes and ½ can chick­peas in wa­ter (drained) for the last 10 min. Mix with 6tbsp pre­pared cous­cous (made with re­duced-salt veg stock), fresh herbs, black pep­per and lemon zest and juice.

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