Taco bowl,
45 MINUTES | SERVES 2 | EASY | LC
SALSA
corn on the cob 1 large, or 198g tin of sweetcorn in water, drained
rapeseed oil 1 tsp
black beans Ω x 400g tin, drained and rinsed
cherry tomatoes 70g, chopped
spring onions 2, finely sliced
red chilli 1 small, seeds removed and finely chopped
coriander roughly chopped to make 2 tbsp
lime Ω, zested and juiced
SPICED BEEF
rapeseed oil 1 tsp
garlic 2 cloves, crushed
beef mince (5% fat) 150g
fajita seasoning 1 tbsp
passata 125ml
HERBY RICE
coriander roughly chopped to make 2 tbsp
flat-leaf parsley roughly chopped to make 2 tbsp
lime Ω, zested and juiced
garlic 1 clove, crushed
brown basmati rice 100g
TOPPINGS
avocado º, stoned, peeled and sliced wholegrain or corn tortilla chips 10g, roughly crushed
cheddar 15g, grated (optional)
1 To make the salsa, heat a griddle pan over a medium-high heat. Once hot, brush the sweetcorn cob with the oil and griddle for 15 minutes, turning occasionally, until tender and lightly charred all over. Transfer to a plate and leave to cool completely.
2 Put the black beans, tomatoes, onions, chilli and coriander in a bowl. Hold the cooled sweetcorn cob upright on a board and, using a sharp knife, cut the kernels from the cob in long vertical strips. Add the corn kernels to the bean mixture, along with the lime zest and juice. Season, toss, cover and set aside.
3 To make the spiced beef, heat the oil in a large frying pan over a medium heat, and briefly cook the garlic until fragrant but not golden. Add the beef and continue to cook for 5 minutes until no pink remains, breaking up the meat with a wooden spoon as it cooks. Stir in the fajita seasoning and cook for a further minute, then tip in the passata and stir. Season well. Cook for 5-7 minutes more, stirring occasionally, until most of the liquid has reduced.
4 Meanwhile, make the rice. Combine the coriander, parsley, lime zest and juice, and the garlic in a small bowl, and season. Cover and set aside. Put the rice to a small lidded pan and cover with 200ml of water and a large pinch of salt. Bring to the boil, then cover, reduce the heat and cook for 8 minutes more before removing from the heat. Leave, covered, for 10 minutes, then remove the lid and stir in the herb mixture.
5 Divide the herby rice between two bowls. Top with the spiced beef, black bean salsa, avocado slices, crushed tortilla chips and grated cheese.
PER SERVING 532 kcals | fat 13.1G saturates 2.6G | carbs 65.7G | sugars 8.5G fibre 13.2G | protein 31.1G | salt 1.7G
35 MINUTES + DRAINING | SERVES 3 | EASY | LC
extra-firm tofu 280g block, drained and cut into bite-sized pieces
rapeseed oil 1Ω tbsp, plus 1 tsp
soy sauce 1 tbsp
cornflour 1 tbsp
cauliflower 1 (about 700g), broken into florets, stem and leaves roughly chopped
spring onions 3, trimmed and thinly sliced
carrot 1, finely chopped
garlic 2 cloves, crushed
frozen peas 120g
toasted sesame oil 1 tsp
sweet chilli sauce 4 tbsp
coriander a small handful, roughly chopped
1 Heat the oven to 200C/fan 180C/gas 6. Line a chopping board with kitchen paper, and lay the tofu on top in a single layer. Cover with more kitchen paper, then place a heavy item on top (like a baking tray or another chopping board), followed by a few tins to weigh it down. Leave the tofu to drain for at least 10 minutes, or up to 30 minutes if you have time.
2 Transfer the pressed tofu to a medium bowl. Drizzle with Ω tbsp of oil and Ω tbsp of soy sauce. Toss to combine. Sprinkle the cornflour over the tofu and toss until evenly coated.
3 Line a large baking tray with baking paper. Tip the tofu onto the tray and arrange in an even layer. Bake for 20 minutes, tossing halfway through, until the edges of the tofu pieces are deeply golden.
4 Meanwhile, put the cauliflower in a food processor and pulse until it resembles grains of rice. Heat Ω tbsp of oil in a wok or large non-stick frying pan over a high heat until shimmering, then stir-fry half of the cauliflower rice with a little salt for 3-4 minutes or until lightly browned. Transfer to a plate, then repeat with another Ω tbsp of oil and the remaining cauliflower rice. Tip onto the plate.
5 Add the remaining rapeseed oil to the wok along with the spring onions, carrot and garlic. Cook for 2-3 minutes or until just softened. Add the peas and cook for 1 minute until the peas are just defrosted. Return all the cauliflower rice to the pan and toss to combine, then remove from the heat, drizzle with the remaining soy sauce and the sesame oil, and toss together. Season to taste.
6 Divide the cauliflower rice between three plates. Top with the baked tofu, the chilli sauce and coriander.
PER SERVING 241 kcals | fat 9.4G saturates 1.3G | carbs 23.3G | sugars 15.5G fibre 6.6G | protein 12.3G | salt 1.1G
25 MINUTES | SERVES 2 | EASY | LC eggs 2 anchovies in olive oil 3, drained and very finely chopped lemon juice 1 tbsp
garlic 1 clove, crushed
olive oil 1Ω tbsp
tuna in spring water 160g tin, drained
large soft wholemeal tortilla wraps 2
baby spinach 20g
tomato 1, sliced
pitted black olives 20g, sliced
1 Bring a small pan of water to the boil. Carefully lower the eggs into the pan using a slotted spoon and cook for 8 minutes. Drain and rinse under cold running water. Return to the pan, cover with cold water and set aside.
2 Meanwhile, gently mash the anchovies in a small bowl, then whisk with the lemon juice, garlic and 1 tbsp of water. Slowly drizzle in the olive oil, whisking continuously. Season lightly with black pepper and set aside.
3 Tip the tuna into a large bowl, gently break up, and add half the anchovy dressing. Gently toss together so the tuna doesn’t break down too much. Peel the cooled eggs and thinly slice.
4 Lay out the tortillas, then top with the spinach, leaving a small border at the edge. Divide the tuna mixture between the tortillas, then top with the tomato slices and egg. Sprinkle over the olives and drizzle with the remaining dressing. Season lightly.
5 Fold in the sides of the tortilla and, while pressing these down, use your thumbs to bring the bottom of the tortilla up, and tightly roll up into a wrap so the filling is completely enclosed. Wrap in foil and chill until ready to eat.
PER SERVING 379 kcals | fat 21.2G saturates 5G | carbs 18.6G | sugars 2.9G fibre 3.8G | protein 26.7G | salt 2.3G
15 MINUTES | SERVES 2!3 | EASY |
soft light brown sugar 1 tbsp
dark cocoa powder 2 tsp
freshly brewed espresso 70ml
vanilla extract 1 tsp
porridge oats 100g
unsweetened almond milk 500ml
dates 3, halved and thinly sliced
ground cinnamon Ω tsp
dairy-free yogurt 80g
toasted almond flakes 2 tsp cacao nibs 1 tsp
Put the sugar and cocoa powder in a small pan, and gradually add the espresso and vanilla, stirring until the sugar has dissolved. Bring the mixture to a gentle boil over a medium heat. Reduce the heat and simmer for 6-8 minutes or until slightly thickened and syrupy. Remove from the heat and set aside to cool slightly.
Meanwhile, tip the oats into a medium pan and stir in the milk, dates, cinnamon and a pinch of salt. Cook over a low-medium heat for 4-5 minutes, stirring until thick and creamy.
Divide the porridge between two bowls. Top with the yogurt, a drizzle of the mocha syrup, the almonds and cacao nibs.
PER SERVING 357 kcals | fat 11.4G saturates 2.5G | carbs 49.2G | sugars 14.7G fibre 6.6G | protein 10.2G | salt 0.5G
Nadine Brown is a recipe writer and food editor with six years’ experience writing healthy recipes. There’s always an interesting, nourishing bowl of food at her table. Find her on Instagram @n0sh.17 .