PEARL BARLEY AND SQUASH PILAF

SERVES: 4 PREP: 10 MINS COOK: 20 MINS

Low-calorie cooking spray

400g (14oz) prepared butternut squash, cut into small chunks

2 red peppers, deseeded and cut into small chunks

4 garlic cloves, 2 whole and 2 crushed 1 medium onion, finely chopped Leaves from 3 fresh thyme sprigs 800ml (1½ pt) boiling vegetable stock 350g (12oz) dried pearl barley 200g (7oz) fat-free natural yogurt 3 tbsp chopped fresh parsley Small bag of rocket leaves

1. Preheat your oven to 220°C/425°F/Gas Mark 7. Spray a roasting tin with low-calorie cooking spray.

2. Add the squash and red peppers, spray lightly with a little more low-calorie cooking spray and season to taste. Roast for 25 mins, adding the whole garlic cloves for the last 20 mins.

3. Meanwhile, put the onion, crushed garlic, thyme, 4 tbsp stock and some seasoning into a casserole pan over a low heat.

4. Cover and cook for 5 mins, then stir in the pearl barley and the rest of the stock. Uncover, bring back to the boil, then cover again and transfer to the oven. Cook for 20-25 mins, or until all the stock has been absorbed and the pearl barley is tender.

5. Remove the roasted vegetables from the oven, pick out the whole garlic cloves and squeeze out the flesh, discarding the papery skins. Add a little salt, mash with a fork and stir into the yogurt. Stir the rest of the vegetables into the pearl barley along with the parsley and the rocket, season to taste and serve hot with the garlic yogurt.

Per serving: 432 cals, 2g fat (0.5g sat fat), 14g sugar, 1.3g salt