Speedy TUESDAYS

Busy, tired, hungry? Here’s how to fast-track supper when you really need to eat now

Spicy chickpeas on naan bread

A few simple ingredients make this meal a tasty alternative to standard beans on toast.

Serves 2 ✢ Ready in 15 mins

227g can chopped tomatoes pinch of caraway seeds

1tsp harissa paste

400g can chickpeas in water, drained small handful fresh coriander, chopped with a few leaves reserved for garnish

2 mini naan breads, toasted

2tbsp low-fat natural yogurt

½ red chilli, deseeded and chopped

1 Empty the tomatoes into a pan and add the caraway seeds, harissa paste and drained chickpeas. Bring to the boil, then reduce the heat, cover and simmer for 5 mins, stirring occasionally.

2 Stir in half the chopped fresh coriander then spoon over the warm naan breads. Top with the yogurt, chilli and the remaining coriander.

Per serving: 330 cals, 6g fat,

1g sat fat, 48g carbs >>

COOK’S TIP Add chopped cucumber and mint to the yogurt for a basic raita

Hot cheese and chutney sandwich

A comfort food sandwich that’s ready in a jiffy and perfect with a warming bowl of soup.

Serves 2 ✢ Ready in 10 mins

30g butter, softened

4 slices sourdough bread

2-3tbsp tomato or mango chutney 100g Double Gloucester cheese with chives and onion, grated

1 medium egg

1tsp English mustard

1 Butter one side of each of the bread slices. Spread the chutney over the unbuttered side of two slices.

2 Mix together the cheese, egg, mustard and season with salt and freshly ground black pepper. Spread the mixture over the unbuttered side of the other two slices. Make two sandwiches, with the buttered sides of the bread on the outside.

3 Put the sandwiches in a frying pan or a griddle pan and cook them for 3-4 mins on each side, until the bread is crisp and golden and the cheese is starting to melt. Eat straight away. Per serving: 541 cals, 34g fat,

20g sat fat, 49g carbs

COOK’S TIP Swap the chorizo for sun-dried tomatoes to make it veggie

COOK’S TIP You can use unflavoured cheese such as Gruyère or Cheddar then add cooked chopped red onion to the cheesy filling

Chorizo and goat’s cheese frittata

A satisfying dish that’s packed with flavour and only needs a side of lightly dressed salad leaves.

Serves 4 ✢ Ready in 25 mins

2tbsp olive oil

1 red onion, sliced

350g prepared butternut squash chunks

120g chorizo slices

6 eggs, lightly beaten

120g goat’s cheese, sliced

3tbsp snipped fresh chives, to serve 1 Pre-heat the grill. Heat the oil in a large non-stick pan. Add the red onion and butternut squash chunks and fry gently for 10 mins until both are softened, but not browned.

2 Add the chorizo slices and fry for 2 mins, then pour in the beaten egg. Cook for 5 mins until the egg is beginning to set.

3 Add the goat’s cheese and chives to the pan, cook for a couple of mins, then pop under the hot grill until set, firm and golden.

Per serving: 430 cals, 31g fat,

12g sat fat, 11g carbs