Dinners Piri-piri chicken

Borlotti bean risotto

Put 1.2ltrs vegetable stock in a saucepan over a low heat and bring to a simmer. Put 1 chopped onion, 1 crushed garlic clove, 1tbsp each chopped fresh rosemary and thyme, ½tsp crushed fennel seeds and 3tbsp of the stock in another saucepan over a low heat. Cover and cook for 5 mins then uncover and stir in 350g dried risotto rice. Add the rest of the stock a ladleful at a time, stirring constantly and adding another ladleful each time the last one has been absorbed. Cook for 25 mins or until almost all the stock has been used and the rice is creamy and just tender. Add a drained, rinsed 400g can borlotti beans to the remaining stock, heat through and stir it all into the rice. Stir in 3tbsp chopped fresh parsley, season to taste and scatter with a little more parsley. Serve with a salad.

Spaghetti bolognese

Place a large non-stick frying pan over a medium-high heat. Add 2 roughly chopped onions, 2 diced carrots,

2 chopped celery sticks, 2 crushed garlic cloves and 2tbsp water and stir-fry for about 7-8 mins, adding a splash more water if anything sticks. Add 500g lean beef mince (5% fat or less) and cook until browned, breaking up any lumps. Drain off any fat in the pan then

add 2 x 400g cans chopped tomatoes,

2tsp dried oregano and 1 crumbled beef stock cube and bring to the boil. Cover, reduce the heat to low and simmer for 30 mins. When the bolognese sauce has about 15 mins to go, cook 500g dried spaghetti according to the pack instructions. Drain well and return to the pan. Season the bolognese sauce to taste and stir it through the spaghetti. Divide between shallow bowls, scatter over 4tbsp freshly grated Parmesan and serve hot with a salad.

Tip: For a vegetarian alternative swap the beef for Quorn mince and the beef stock cube for vegetarian stock cube.

Make a few slashes in 4 skinless and boneless chicken breasts (all visible fat removed) and rub in 3 chopped garlic cloves and 2tbsp piri-piri seasoning. Put 4 quartered red onions, 2 sliced peppers and 200g cherry tomatoes in an ovenproof dish, top with the chicken and spray with low-calorie cooking spray. Toss well and roast at 220C/fan 200C/gas 7 for 25 mins or until cooked through. Scatter with chopped fresh coriander and serve with cooked dried bulgar wheat and lemon wedges.

Crustless ratatouille quiche and chips

Peel 1kg floury potatoes, slice into chips and parboil for 10 mins. Meanwhile, line a 22cm square baking tray with non-stick baking paper and spray with low-calorie cooking spray. Put 1 sliced onion, 2 diced red peppers and 1 large diced aubergine in the tray. Season, toss well and roast at 200C/fan 180C/gas 6 for 20 mins. Drain the chips, transfer to another baking tray and roast for 20-25 mins. Beat 8 eggs, stir through a few shredded basil leaves and pour over the roasted vegetables. Sprinkle with 1tsp dried oregano and bake for 15 mins. Stand for 5 mins then slice and serve with the chips and lots of salad.

Prawn tabbouleh

Put 250g dried bulgar wheat in a large heatproof bowl and pour in 400ml boiling water. Cover and set aside for 10-12 mins or until the water has been absorbed. Fluff up the grains with a fork and stir in 4 chopped tomatoes,4 chopped or sliced spring onions, 1 diced cucumber and ½ small pack each of chopped parsley, mint and dill. Add the juice of 1 lemon and 400g cooked and peeled prawns, season to taste and serve.