Din­ners

(Choose one, all serve four)

Woman's Own - - Healthy Eating -

Tur­key steaks with a chunky onion sauce

Put 1 sliced onion, 1 finely chopped gar­lic clove, 200g chopped mush­rooms, 2 chopped toma­toes, 1tsp dried mixed herbs and 200ml boil­ing chicken stock in a saucepan over a high heat. Bring to the boil and sim­mer for 10 min­utes or un­til thick­ened. Mean­while, cook 4 lean tur­key breast steaks in a grid­dle or fry­ing pan sprayed with low-calo­rie cook­ing spray over a high heat for 3-4 min­utes on each side or un­til cooked through. Sea­son sauce to taste and serve with the tur­key steaks, boiled

pota­toes, ex­tra veg and a sprin­kling of roughly chopped pars­ley.

Prawn tagli­atelle

Cook 400g dried tagli­atelle ac­cord­ing to pack in­struc­tions. Mean­while, spray a large fry­ing pan with low-calo­rie cook­ing spray and place over a high heat. Add 300g pre­pared squid rings and cook for 2 min­utes or un­til golden. Lift out and set aside. Add 3 finely chopped gar­lic cloves and 6 sliced spring onions to the pan and stir-fry for 2 min­utes, then add 300g halved baby plum toma­toes and 225g raw peeled prawns. Cook for a fur­ther 2-3 min­utes or un­til the prawns are pink then return squid to pan and toss lightly. Drain the pasta, re­serv­ing a lit­tle of the cook­ing water, and stir in 50g rocket, the seafood mix­ture and a splash of the cook­ing water. Sea­son and add juice of ½ le­mon to serve.

Sweet potato curry

Put 1 chopped onion, 3 chopped gar­lic cloves, 2cm piece root ginger, peeled and grated, 1tbsp curry pow­der and 400g

pas­sata in a large saucepan. Pour in

450ml boil­ing veg­etable stock and bring to boil. Re­duce heat to medium-low, sim­mer for 7-8 min­utes and sea­son to taste. Peel 2 large pota­toes and 2 large

sweet pota­toes and cut into chunks along with 3 red pep­pers. Add to pan and sim­mer for 15 min­utes or un­til ten­der, then scat­ter with fresh co­rian­der sprigs and serve with pa­prika-spiced fat-free

nat­u­ral yo­gurt and cooked dried bas­mati rice.

Mex­i­can chicken

Spray a large fry­ing pan with low-calo­rie cook­ing spray and place over a high heat. Fry 8 skin­less chicken thighs for 6-8 min­utes to brown all over and set aside. Re­duce heat to low and fry 1 large chopped onion for 6-8 min­utes. Stir in 3 sliced gar­lic cloves, 2tsp ground cumin, 1tsp sweet smoked pa­prika, 1tsp dried chilli flakes and 300g dried bas­mati

rice and fry for 1 minute. Spoon into an oven­proof dish and add 2 diced red

pep­pers in brine from a jar and 650ml boil­ing chicken stock. Top with chicken. Cover and bake at 190°C/gas 5 for 20 min­utes, then stir in a drained 400g can

kid­ney beans and 200g frozen peas and bake for 10 min­utes. Serve with salad.

Spaghetti bolog­nese

Spray a large fry­ing pan with low-calo­rie cook­ing spray and place over a high heat. Fry 500g lean beef mince (5% fat or less) for 5 min­utes then trans­fer to a plate and drain off any fat. Spray the pan again, add 3 diced car­rots and 200g sliced chest­nut mush­rooms and cook for 5 min­utes.

Return the mince to the pan, stir in 1½tbsp tomato purée and cook for 2 min­utes. Pour in a 400g can chopped toma­toes with herbs, fill the empty can with water and stir that in too. Bring to the boil then sim­mer for 20 min­utes. Sea­son to taste, scat­ter with chopped fresh pars­ley and serve hot with cooked dried spaghetti.

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