Spanish meatball stew

Preparation time
less than 30 mins
Cooking time
10 to 30 mins
Serves
Serves 4
This is a real store cupboard saviour. Pork mince can vary wildly in fat content, so make sure you check before buying. You could add more vegetables to this stew if you like – spinach, sweet potato, carrot or celery would all work. Chickpeas are a nice substitution for the beans, too.

Each serving provides 366 kcal, 27g protein, 44g carbohydrate (of which 7.5g sugars), 7.5g fat (of which 3g saturates), 7g fibre and 0.6g salt.
By Emily Angle
From Food: Truth or Scare
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Ingredients
250g/9oz lean pork mince (8% fat or less)
25g/1oz dried breadcrumbs
1 tsp garlic granules
1 tsp ground cumin
1 onion, grated
spray oil, for frying
20g/¾oz chopped chorizo
1 x 400g tin chopped tomatoes
1 x 400g tin cannellini beans, drained
200g/7oz roasted red peppers from a jar (not in oil), drained weight, chopped
100g/3½oz basmati rice
salt and freshly ground black pepper
Method
Mix together the pork mince, breadcrumbs, garlic granules, cumin, half the grated onion, plus a little salt and black pepper in a mixing bowl. Shape into 16 small meatballs and set aside.
Spray a large, lidded pan with a little spray oil and add the chorizo. Fry until the chorizo begins to create a little more oil in the pan, then add the rest of the onion and fry gently for a minute.
Add the tinned tomatoes, beans, chopped red pepper and half a tomato tin of water to the pan. Stir everything together and bring to a simmer. Put the meatballs carefully in the sauce, pushing them down with a spoon into the sauce.
Season with more black pepper, then partially cover the pan and simmer for 20 minutes. Uncover the stew as you cook the basmati rice according to the packet instructions. Serve the stew with the rice alongside.

Ras-el-hanout baked chicken

Preparation time
less than 30 mins
Cooking time
30 mins to 1 hour
Serves
Serves 4
Replace potatoes with root vegetables to reduce the carbohydrates in a chicken traybake and add plenty of spice to turn up the flavour.

Each serving provides 361 kcal, 44g protein, 30g carbohydrate (of which 14g sugars), 5.5g fat (of which 1g saturates), 7g fibre and 0.5g salt.
By Becca Spry
From Food: Truth or Scare
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Ingredients
400g/14oz sweet potatoes, peeled and cut into 2cm/1in cubes
400g/14oz carrots, cut into 2cm/1in cubes
1 tbsp olive oil
1 large red onion, cut into 8 wedges
3 garlic cloves
4 chicken breast fillets (about 170g/6oz each)
1 lemon, quartered
2 tsp ras-el-hanout spice mix
handful fresh thyme sprigs
handful fresh coriander, finely chopped
salt and freshly ground black pepper
4 tbsp low-fat natural yoghurt, to serve
Recipe tips
Method
Preheat the oven to 200C/180C Fan/Gas 6. Put the sweet potatoes and carrots in a roasting tray, drizzle over the oil and season well with salt and pepper. Roast for 10 minutes.
Add the red onion and garlic and toss well. Roast for another 20 minutes.
Put the chicken breasts and lemon quarters in the roasting tray in a single layer. Sprinkle everything with the ras-el-hanout and thyme. Roast for a further 15-20 minutes, or until the chicken is cooked through. Stir through the coriander.
To serve, divide between four plates, each with a slice of roast lemon for squeezing over and a tablespoon of yoghurt.
Recipe Tips
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Sausage and ricotta pasta bake

Preparation time
less than 30 mins
Cooking time
10 to 30 mins
Serves
Serves 4
Looking for wholesome student food? This hearty pasta bake is easy on the wallet and is great for feeding a hungry family too.

By Simon Rimmer
From Something for the Weekend
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Ingredients
2 tsp vegetable oil
2 red onions, peeled, sliced
1 red chilli, finely chopped
2 garlic cloves, sliced
200g/7oz good-quality herb sausages, grilled until completely cooked through, cooled, thickly sliced
350g/12oz penne, cooked according to packet instructions, drained
200g/7oz ricotta
2 ripe tomatoes, finely chopped
100g/3½oz parmesan shavings, plus extra to serve
To serve
1 tbsp chopped fresh parsley
1 ready-made garlic baguette, sliced
Method
Preheat the oven to 180C/350F/Gas 4.
Heat the oil in a frying pan over a medium heat. Add the onions, chilli and garlic and fry for 3-4 minutes, or until softened.
Add the cooked, sliced sausages, cooked pasta, ricotta and chopped tomatoes and stir well to combine.
Transfer the mixture to an ovenproof dish and sprinkle over the parmesan shavings. Bake in the oven for 10-12 minutes, or until the cheese has melted and is golden-brown.
To serve, divide the baked penne among four serving plates. Sprinkle over the remaining parmesan shavings and the chopped parsley. Place 1-2 slices of garlic bread alongside each serving

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