Midweek inspiration
Fast and fabulous! These quick and tasty recipes are the perfect remedy for hectic weekdays when you want something delicious on the table in no time
Teriyaki glazed steak Glazed in rich Asian flavours, this steak dish is so simple to make.
Serves 2 • Ready in 30mins, plus resting
3tbsp olive oil
4 Maris Piper potatoes, sliced 2 thick-cut rib-eye steaks 50ml teriyaki sauce
6 garlic cloves, minced
2 large shallots, minced
200g kale or chard
200g large leaf spinach
2tbsp sesame seeds
1 Heat 2tbsp oil in a frying pan and cook the potatoes for 20mins, turning once. Transfer to a baking tray and keep warm while you prepare the rest.
2 Increase the frying pan to a high heat; add 1tbsp oil. Season both sides of the steaks, then cook for 1min on each side. Liberally brush with teriyaki sauce and cook for 2-3mins for rare, 4mins for medium, or 5-6mins for well done. Cover with foil and leave to rest for 10-15mins. Deglaze the pan with 100ml water to make a sauce, bring to the boil and simmer for 1min.
3 Meanwhile, heat a little oil in a large pan and cook the garlic and shallots for 1min, add the kale and cook until tender, then add the spinach and cook until wilted. Serve with the steak and potatoes, top with any sauce and sesame seeds. Per serving: Cals 869, Fat 35g,
Sat fat 7.5g, Carbs 72g
Jackfruit tacos This zesty vegan dinner stars jackfruit, a great plant-based meat alternative.
Serves 4 • Ready in 15mins
2 x 400g cans jackfruit, drained 200ml barbecue sauce (we like Sauce Shop)
½ red cabbage, sliced
2 carrots, julienned
1 red onion, finely sliced
2tbsp egg-free mayonnaise
1tsp Dijon mustard juice of 1 lime
12 soft corn tacos
1 avocado, sliced
1 red chilli, sliced small bunch of coriander, chopped lime wedges, to serve
1 Drain and rinse the jackfruit, then use 2 forks to shred the fruit. Put the jackfruit and most of the barbecue sauce in a small pan over a medium heat. Stir often to coat. Once hot, set aside and keep warm until needed.
2 To make a crunchy slaw, toss the cabbage, carrots and onion with the mayo, mustard and lime juice. Season.
3 Toast the tacos for 1min on either side in a frying pan. Then spoon some slaw into the centre of each and top with a good helping of jackfruit. Serve with the avocado, chilli, coriander, the remaining barbecue sauce and a couple of lime wedges on the side. Per serving: Cals 523, Fat 21g,
Sat fat 15g, Carbs 55g
Thai basil chicken This super-quick recipe is great to rustle up for the whole family.
Serves 4 • Ready in 25mins
vegetable oil
1 red bird’s eye chilli, deseeded and thinly sliced
3 banana shallots, thinly sliced 5 garlic cloves, thinly sliced 4 boneless and skinless chicken breasts, cut into bite-sized pieces 2tbsp sugar
2tbsp soy sauce
1tbsp fish sauce
300ml chicken stock
100g beansprouts
25g Thai basil basmati rice, to serve
1 Heat a wok over a high heat and add the oil, chilli and shallots. Fry for 1-2mins until lightly coloured. Add the garlic and chicken, and stir-fry for 2mins until browned all over.
2 Add the sugar, soy sauce and fish sauce. Stir-fry for 1min, turning often. Add the stock and bring to the boil. Reduce the heat, cover and cook for 15mins. Add the beansprouts, stir and cook for a further 3mins.
3 Remove from the heat and stir through the Thai basil. Serve the chicken over a plate of fluffy rice and garnish with some additional basil leaves.
Per serving: Cals 319, Fat 13g,
Sat fat 1.5g, Carbs 11g
Mussels in white wine with garlic toasts A bistro classic, you won’t believe how quick and easy this is to put together.
Serves 2 • Ready in 15mins
2 garlic cloves, crushed
1tbsp extra virgin olive oil
4 slices from a baguette
15g unsalted butter
1 small onion, finely chopped 1 fennel bulb, finely sliced
300ml dry white wine
1kg (rope-grown) mussels, cleaned and de-bearded
2tbsp whipping cream 2tsp finely chopped chives
2tsp finely chopped fresh parsley
1 Mix half the garlic with the oil and drizzle over the bread. Melt the butter in a pan, add the onion, fennel and the rest of the garlic, and sweat for 5mins. Add the wine and bring to the boil, let it bubble for 1min, then add the mussels. Cover with a tight-fitting lid and cook for 5mins or until the shells are opened.
2 Meanwhile, toast the baguette slices under a hot grill. Drain the cooking liquor into a pan and season with salt and pepper. Bring to the boil and simmer for a few mins to reduce, then mix in the cream, chives and parsley. Divide the mussels between 2 bowls, discarding any closed ones, pour over the sauce and serve with the toasts.
Per serving: Cals 518, Fat 21g,
Sat fat 9g, Carbs 22.5g >>
New-style hot dogs Shake up plain rolls with tweaks on everyone’s favourite game meal. The Best BLT
Serves 6 • Ready in 25mins
Heat the oven to 200C/Gas Mark 6. Cut 6 rashers of streaky bacon in half and use to wrap around 12 chipolatas. Arrange on a baking tray and cook for 20mins. Divide 2 baguettes into 3 and fill each third with 2 chipolatas, shredded iceberg lettuce and quartered cherry tomatoes. Top with mayonnaise, tomato ketchup or natural yogurt.
Per serving: Cals 479, Fat 15g,
Sat fat 5g, Carbs 65g
A Midwest Original
Serves 2 • Ready in 15mins
Cook 2 Bratwurst sausages in a saucepan of boiling water for 4mins (we used Unearthed), until heated through. Toast and split 2 sub rolls. Fill with a sausage, some sauerkraut and a sprinkling of caraway seeds. Add a squiggle of mustard sauce. Per serving: Cals 428, Fat 26g,
Sat fat 9g, Carbs 29g
howdy cowboy
Serves 6 • Ready in 15mins
Cook 6 hot dog sausages in a saucepan of boiling water for 5mins, until piping hot. Fry 2 red onions, finely sliced, in 1tbsp sunflower oil, until crispy. Fill 6 toasted hot dog rolls with some onion and a sausage, then top each one with a handful of Monterey Jack cheese, grated. Toast under a hot grill for a few mins until the cheese has melted. Top with barbecue sauce or tomato ketchup. Per serving: Cals 345, Fat 16g,
Sat fat 7g, Carbs 34g
Fruity chickpea tagine Packed with punchy flavours, this is vegan-friendly too.
Serves 4 • Ready in 25-30mins
2tbsp vegetable oil
1 onion, chopped
1 garlic clove, crushed pinch of saffron threads, crushed 1 cinnamon stick
1tsp each ground ginger, ground cumin and chilli flakes
400g can jackfruit, drained
400g can chickpeas, drained 10 ready-to-eat dried apricots, halved 200g tomatoes, roughly chopped juice of 1 lemon
1tsp sugar
300ml vegan stock
2 preserved lemons, flesh and pith removed handful of coriander, chopped couscous and dairy-free coconut yogurt, to serve (optional)
1 Heat the oil in a pan, add the onion and garlic, and sauté until softened. Add the spices and sauté for a further 1min.
2 Stir in the jackfruit and chickpeas. Add the apricots, tomatoes, lemon juice and sugar. Pour in the stock, cover and cook on a low heat for 15-20mins, until tender.
3 Top with lemon and coriander, and serve with couscous and yogurt.
Per serving: Cals 260, Fat 8g,
Sat fat 0.5g, Carbs 34g
Pan-fried tuna steaks Topped with a zesty caper dressing, this is sure to be a new favourite.
Serves 2 • Ready in 20mins
1tbsp sesame oil
2 tuna steaks
275g straight-to-wok egg noodles 1tbsp soy sauce
1tbsp sesame seeds
1 lime, to serve for the quick pickled cucumber: 1 cucumber, deseeded, cut into sticks 150ml white wine vinegar
1tbsp caster sugar for the crispy capers:
1tsp olive oil
3tbsp capers, drained
1 For the pickled cucumber, put the cucumber into a small pan with the vinegar and caster sugar, plus 75ml water and 1tsp salt. Bring to the boil and heat for 2-3mins. Set aside to cool.
2 For the crispy capers, heat the oil in a frying pan, add the capers and fry until crispy. Set aside.
3 Heat the sesame oil in the pan, add the tuna, season and cook for 2mins on each side. Remove from the pan and add the noodles and soy sauce, then heat through for 2-3mins.
4 Serve the fish and noodles scattered with the capers, pickled cucumber, sesame seeds and a squeeze of lime. Per serving: Cals 536, Fat 15.5g,
Sat fat 2.5g, Carbs 49g >>
LA vegan burgers If you’ve time, make up the patties in advance, cover and chill until needed.
Makes 6 • Ready in 20mins
2tbsp olive oil
1 onion, diced
2 garlic cloves, crushed
1tsp nigella seeds
2 sweet potatoes, pricked with a fork 200g raw beetroot, grated
100g breadcrumbs
250g cooked mixed grains (we love Merchant Gourmet)
8tbsp uncooked quinoa
6 poppy seed buns
4tbsp vegan mayonnaise (we like Granovita Mayola Egg & Dairy Free) 70g bag rocket
2 avocados, mashed with juice 1 lime 75g semi-dried tomatoes
4tsp fried onion
1 Heat half the oil in a pan and fry the onion and garlic until soft. Add the nigella seeds and cook until golden.
2 Microwave the potato for 6-8mins until soft. Scoop out the inside into a food processor and whizz until smooth. Add the beetroot, breadcrumbs, grains and onion; pulse until combined, but coarse.
3 Divide into 6 burgers. Coat each in quinoa and brush with the remaining oil. Fry for a few mins, until golden. Serve in buns with vegan mayo, rocket, avocado, tomatoes and onion. Per serving: Cals 637, Fat 27g,
Sat fat 5g, Carbs 88g
Miso halibut nuggets Check the Marine Stewardship Council for sustainable fish choices.
Serves 4 • Ready in 25mins, plus marinating
5tbsp white miso paste
1 garlic clove, crushed
1tsp grated root ginger
3tbsp Japanese mirin
1tsp maple syrup
500g halibut fillets, cut into large pieces zest of 1 lime and 1tbsp lime juice 150g fresh mayonnaise sunflower oil, for frying
30g rice flour
30g self-raising flour
½-1tsp chilli powder
¼tsp Chinese 5 spice powder
1 Mix the miso paste, garlic, ginger, 2tbsp of the mirin and the maple syrup until smooth. Coat the halibut well with the mixture and set aside for 10mins, or overnight in the fridge.
2 Mix the rest of the mirin and lime zest and juice with the mayonnaise. Set aside.
3 Half-fill a large pan with the oil and heat to 180C. Mix the rice and self-raising flours with the chilli and Chinese 5 spice powders in a bowl. Toss the fish in it, then fry in batches for 2-3mins, until golden. Serve with mayonnaise.
Per serving: Cals 621, Fat 40g,
Sat fat 3.5g, Carbs 31g
Brown butter and crab risotto For the best flavour use fresh crabmeat here, but canned crab would work too.
Serves 4 • Ready in 30mins
1tbsp olive oil
1 large or 2 medium banana shallots, finely chopped
2 garlic cloves, crushed
350g arborio risotto rice
1 sprig of thyme
½tsp cayenne pepper
2-3tbsp brandy
800ml vegetable or fish stock
150g unsalted butter
300g brown and white crabmeat (from brown crabs, creel or potcaught in the north-east Atlantic) 1-2tbsp lemon juice
150g watercress, chopped
Parmesan shavings, to serve
1 Heat the oil in a large, lidded pan over a medium heat. Add the shallots and garlic, and cook for around 5mins or until translucent and softened.
Add the rice, thyme and cayenne, and stir until the rice is coated in the oil. Add the brandy and stock, and season generously with salt and black pepper. Reduce the heat, cover and simmer for 15-20mins.
2 Meanwhile, gently melt the butter in a sauté or frying pan (ideally one with a pale-coloured inside so that you can see the butter cooking). Bubble for a few mins so the water evaporates off; keep bubbling until the butter turns brown – continue to stir so it doesn’t burn. Once brown pieces start to appear on the bottom of the pan, remove from the heat and pour into a jug.
3 Gently stir the crabmeat and lemon juice through the risotto. Heat just to warm through, then stir in the brown butter, and half the watercress, reserving a little to drizzle over the top. Garnish with the remaining watercress and drizzle over any remaining butter. Sprinkle over the Parmesan to serve.
Per serving: Cals 753, Fat 38g,
Sat fat 21g, Carbs 72g >>
Sichuan mackerel and noodle bowls Fabulously quick to make and packed with bold flavours – this really is the perfect midweek meal.
Serves 2 • Ready in 30mins, plus marinating
2tsp finely grated root ginger 2tsp Sichuan peppercorns 2 star anise, roughly broken 3tbsp light soy sauce
2tsp dark soy sauce
1½tbsp mirin rice wine
1½tsp runny honey 4 mackerel fillets, skin on 100g medium rice noodles ½tbsp olive oil 75g baby red and white salad onions 1 small red pepper, sliced
1tsp sesame oil
100g sugar snap peas
90g baby pak choi, halved
1 red chilli, finely sliced
1tbsp chopped coriander leaves lime wedges, to serve
1 Mix the ginger, peppercorns, star anise, soy sauces, mirin and honey. Add the mackerel and leave for 20mins or more if you have time.
2 Cook the noodles according to the pack instructions; drain and set aside. Heat the oil and fry the mackerel for a few mins on both sides. Set aside.
3 In the same pan, fry the onions and pepper with the sesame oil for 1min. Add the peas and pak choi, and any leftover marinade; cook for 1min. Toss in the noodles and chilli, and heat through. Mix in the coriander, and flake in the mackerel. Serve with lime. Per serving: Cals 790, Fat 29g,
Sat fat 6g, Carbs 90g
Glazed pork chops A fresh, zingy and light pork and grilled peach couscous recipe.
Serves 4 • Ready in 30mins
75g herb stuffing mix
400ml hot chicken stock
250g couscous
1tbsp good-quality olive oil
4tsp English mustard
3tbsp honey
4 boneless pork loin chops 2 peaches, halved and stoned 25g bunch mint, leaves shredded 50g flaked almonds, toasted for the dressing: 5tbsp extra virgin olive oil juice of 2 limes
2tbsp honey micro herbs, to serve
1 Cook the stuffing mix according to the pack instructions.
2 Pour the stock over the couscous. Cover for 5-6mins. Mix in the oil; set aside.
3 Mix the mustard and honey and use to rub over the pork. Season.
4 Heat a pan and fry the pork for 2-3mins on each side. In the same pan, fry the peaches until slightly charred.
5 Meanwhile, in a bowl combine the dressing ingredients with 1tsp salt. Toss with the couscous, mint, almonds and peaches.
6 Serve the couscous topped with the pork, stuffing and micro herbs.
Per serving: Cals 800, Fat 35g,
Sat fat 6g, Carbs 76g
Prawn filo parcels These creamy prawn and spinach filo parcels make a lovely light snack.
Makes 4 large • Ready in 30mins
500g spinach
55g melted butter, plus a little extra 1 leek, trimmed and thinly sliced 1 garlic clove, chopped
30g plain flour
150ml milk
50ml dry white wine
200g cooked king prawns
50g mature Cheddar, grated
1tbsp dill, finely chopped
2tbsp double cream
4 sheets filo pastry
1 Heat the oven to 200C/Gas Mark 6. Wash the spinach and heat for 5mins until wilted. Allow to cool; drain well.
2 Melt a knob of butter in a frying pan and add the leek. Cook for 5mins, stir in the garlic and cook for 1min. Add the flour and stir for 1min. Gradually add the milk. Stir in the wine and return to the boil. Simmer for a few mins until the sauce has thickened. Reduce the heat, add the prawns and cook for 5mins. Remove from the heat and add the cheese, dill, cream and spinach.
3 Brush the filo with melted butter, put a quarter of the filling onto each sheet. Roll and fold in the edges to seal. Place on a baking tray, brush with remaining butter and bake for 15-20mins.
Per serving: Cals 454, Fat 24g,
Sat fat 13.5g, Carbs 33g
Black bean frittata Layers of black beans, halloumi and olives form a delicious frittata.
Serves 6 • Ready in 25-30mins
1tbsp olive oil
1 green pepper, roughly chopped 1 red pepper, roughly chopped 4 spring onions, sliced
1 garlic clove, minced
1 red chilli, deseeded and sliced 400g can black beans, drained and rinsed
6 eggs
30g finely chopped coriander 150g halloumi, sliced
100g kalamata olives, pitted soured cream and salsa, to serve
1 Heat the oven to 180C/Gas Mark 4. Heat the oil in a 26cm non-stick ovenproof pan. Add the peppers and onions, and cook for 4mins. Add the garlic and chilli, and cook for a further 1min, then stir through the beans.
2 Meanwhile, beat the eggs with 2tbsp water, add the coriander and season. Add the egg mixture to the pan and cook for 5mins, gently lifting up the edges with a spatula to allow any uncooked egg mixture to distribute evenly.
3 Lay the halloumi and olives on top and transfer the pan to the oven.
Bake for 15-20mins, until golden.
4 Cut into wedges and serve with a dollop of soured cream and salsa. Per serving: Cals 282, Fat 18g,
Sat fat 6.5g, Carbs 11g >>
Chorizo mac ’n’ cheese A sophisticated twist on everyone’s favourite comfort dish.
Serves 8 • Ready in 30mins
500g macaroni
350g chorizo
1 jar of piquillo peppers, drained 600ml whole milk
1tsp paprika
1 garlic clove, crushed
2tbsp plain flour
300g Manchego cheese
200g Cheddar cheese
60g breadcrumbs or panko you will need: 1 large baking dish or 8 individual dishes
1 Heat the oven to 200C/Gas Mark 6. Cook the pasta according to the pack instructions, then drain.
2 Meanwhile, fry the chorizo for 5mins. Transfer to a plate, reserving the fat in the pan. Blend together the peppers, milk, paprika and garlic, and season.
3 Heat the chorizo pan, whisk the flour into the fat, then add the milk mixture, whisking as you go until the sauce has thickened. Stir in half the cheeses, whisking until smooth.
4 Add the macaroni and chorizo.
Stir well to combine before transferring to a baking dish. Sprinkle with the remaining cheese and the breadcrumbs. Bake for 15-20mins, until the topping is golden.
Per serving: Cals 786, Fat 46g,
Sat fat 24g, Carbs 55g
Pulled pork Always a winner – the prep only takes 5mins, then leave to cook all day.
Serves 6 • Ready in 6-8hrs
1.5kg boneless pork shoulder 1 pack Bart Smokehouse Barbecue Chipotle Rub
1tsp coarse black pepper
1tbsp oil
8tbsp ketchup
4tbsp cider vinegar
2tbsp Worcestershire sauce
1tbsp honey
150ml beef or pork stock
1 red chili, sliced (optional)
2 spring onions, finely sliced coleslaw and rocket, to serve
1 Turn the slow cooker to high and rub the pork all over with the chipotle mix, black pepper and oil. Place in the slow cooker with the ketchup, vinegar, Worcestershire sauce, honey and stock. Cover and cook for 6-8hrs.
2 When the pork is done, put the cooked meat onto a chopping board and, using 2 forks, shred the meat into small pieces. Stir the shredded meat back into the cooking juices, which should have reduced to a thick sauce. Serve the meat piled into baked sweet potatoes or burger buns, coleslaw and a rocket salad, garnished with sliced chilli, if using, and spring onions.
Per serving: Cals 358, Fat 12g,
Sat fat 4g, Carbs 8g
Leek and trout bake Trout is a great alternative to salmon and every bit as good for you.
Serves 2 • Ready in 30mins
1tbsp oil
2 prepared whole rainbow trout, heads removed if you prefer
3 leeks, trimmed and sliced
2 banana shallots, finely chopped 2 garlic cloves, crushed
1tbsp plain flour
150ml fish or vegetable stock 2 lemons – reserve 4 slices and take the juice from the remainder
2tsp Dijon mustard
½tsp coarse ground black pepper few sprigs of thyme
1tbsp chopped flat parsley
1 Heat the oven to 200C/Gas Mark 6. Heat the oil in an ovenproof frying pan or casserole big enough to hold both fish. Brown the trout for a few mins on each side until golden, then set aside.
2 Turn down the heat and sweat the leeks, shallots and garlic for 5mins. Whisk the flour into the stock until smooth; add to the pan along with the lemon juice, mustard and black pepper. Bring to a simmer and let it bubble for a few mins.
3 Stuff the fish with the lemon slices and a little of the thyme. Set both fish in the pan, sprinkle over the rest of the herbs, cover and bake for 20mins. Per serving: Cals 790, Fat 29g,
Sat fat 6g, Carbs 90g