THAI COD AND PRAWN RED CURRY WITH BROWN RICE

This is a no-fuss recipe in which all the main ingredients are added at once to save you time. It’s light, warming and full of bright flavours, with a creamy coconut base and tender seafood. The prawns and cod provide lean protein, while the veg and brown rice help round out the dish with fibre and essential nutrients.

SERVES 2

410 kcal

22g protein

SERVES و 2 و 410 – تفاصيل مهمة

4g fibre

1 tsp extra virgin olive oil

2 spring onions, thinly sliced (save some greens for garnish)

small handful of coriander, leaves and stalks chopped separately

1 و tsp و extra – تفاصيل مهمة

1-2 tsp Thai red-curry paste

200ml coconut milk

80g fine green beans, halved

small head of pak choi, roughly chopped

200ml و coconut و milk – تفاصيل مهمة

125g cod fillet, cut into chunks

75g raw peeled king prawns, defrosted if frozen

juice of ¼ lime

1 tsp fish sauce

75g و raw و peeled – تفاصيل مهمة

½ tsp brown sugar

180g cooked short-grain brown rice, to serve

1Heat the olive oil in a nonstick saucepan set over a medium heat. Sauté the spring onions and chopped coriander stalks for 2 minutes.

2Stir in the curry paste, add the coconut milk and bring to a simmer.

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3Add the green beans, pak choi, cod and prawns. Cover and simmer gently for about 5 minutes until the seafood is cooked through. For a less brothy curry, cook with the lid off.

4Stir in the lime juice, fish sauce and brown sugar.

5Serve with the brown rice, topped with the reserved spring onion greens and coriander leaves.

TipThis dish will last for up to 2 days in the fridge and 1 month in the freezer stored in an airtight container.

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BAKED EGGS WITH SPICED CHICKPEAS AND GARLIC YOGURT

This dish is all about comfort without the heaviness. Baked eggs are a simple, satisfying source of quality protein, and the spiced chickpeas add fibre and flavour. The garlic yogurt brings everything together with a creamy, tangy flavour and dose of friendly bacteria. This is ideal for a quick lunch, light dinner or weekend breakfast.

SERVES 2

340 kcal

17g protein

SERVES و 2 و 340 – تفاصيل مهمة

8g fibre

2 tsp extra virgin olive oil

½ small onion, finely chopped

1 garlic clove, grated

2 و tsp و extra – تفاصيل مهمة

½ tsp ground cumin

½ tsp smoked paprika

small handful of baby spinach, chopped

180g tinned chickpeas, rinsed and drained

½ و tsp و smoked – تفاصيل مهمة

200g tinned chopped tomatoes

2 medium eggs

sea salt and black pepper

For the garlic yogurt

2 و medium و eggs – تفاصيل مهمة

2 tbsp natural yogurt

½ small garlic clove, crushed

small squeeze of lemon juice

sea salt and black pepper

small و ½ و garlic – تفاصيل مهمة

1Preheat the oven to 200C/180C fan/gas 6.

2Heat the olive oil in a small ovenproof frying pan, add the onion and sauté for 3-5 minutes until soft. Add the garlic, cumin and paprika and cook for 1 minute.

3Stir in the spinach, chickpeas and tomatoes and 1 tablespoon of water. Season well and simmer gently for 5-7 minutes until thickened.

4Make two wells in the mixture and crack an egg into each one. Transfer the pan to the oven and bake for 8-10 minutes until the whites are set and the yolks still soft.

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5Meanwhile, mix the garlic yogurt ingredients in a small bowl and season with salt and pepper.

6Serve the baked eggs hot, drizzled with the garlic yogurt.

Protein boosterAdd extra chickpeas or peas or sprinkle over some toasted pumpkin seeds.

STUFFED COURGETTES WITH HARISSA LAMB, FETA AND TOMATO SAUCE

This light, flavour-packed dish shows how stuffed vegetables can be a satisfying alternative to heavier options like rice or pasta. Courgettes make a great base for a gently spiced lamb filling, balanced with the sweetness of tomato and a touch of feta. It’s a nourishing meal that’s rich in taste but light on the stomach.

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SERVES 2

379 kcal

25g protein

4.5g fibre

379 و kcal و 25g – تفاصيل مهمة

2 large courgettes (500g)

1 tsp extra virgin olive oil

200g lean lamb mince (10 per cent fat)

1 large garlic clove, finely chopped

1 و tsp و extra – تفاصيل مهمة

1 tsp ground cumin

2 tsp rose harissa (or use regular harissa)

400g tin chopped tomatoes

1 tbsp flaked almonds

2 و tsp و rose – تفاصيل مهمة

20g feta cheese, crumbled

1 tbsp chopped flat-leaf parsley

sea salt

mixed salad, to serve

1 و tbsp و chopped – تفاصيل مهمة

1Preheat the oven to 200C/ 180C fan/gas 6. Halve the courgettes lengthways and scoop out the soft inner flesh, leaving a ½ cm shell. Finely chop the scooped-out flesh and set aside.

2Heat the olive oil in a nonstick saucepan over a medium heat. Add the lamb mince and chopped courgette flesh and cook for 5-6 minutes, breaking it up with a spoon, until lightly browned.

3Stir in the garlic, cumin and 1 teaspoon of the harissa. Season with sea salt and cook for another 2 minutes.

4Pour the chopped tomatoes into a baking dish and stir in the remaining teaspoon of harissa. Nestle the courgette shells into the sauce and fill each one with the lamb mixture.

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5Cover the dish loosely with foil and bake for 20 minutes. Remove the foil and roast for another 20-25 minutes, until the courgettes are tender and the sauce has thickened.

6While the courgettes finish roasting, toast the flaked almonds in a dry pan over a medium heat for 2-3 minutes.

7Just before serving, scatter the feta, parsley and toasted almonds over the stuffed courgettes. Serve with a small mixed salad.

Nutrient boosterAdd some finely chopped red pepper or sliced spinach to the chopped tomatoes. Top with pumpkin seeds.

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LENTIL, CHICKEN AND ROAST CARROT PROTEIN BOWL

This high-protein bowl is a balanced, satisfying meal that’s ideal for lunch or dinner. Lentils provide a good source of plant protein and fibre, helping to support gut health and keep you feeling fuller for longer. Paired with colourful fruit and veggies it’s a great way to tick off several nutrition boxes in one dish.

SERVES 2

313 kcal

31g protein

SERVES و 2 و 313 – تفاصيل مهمة

6.6g fiber

200g carrots, peeled and cut diagonally into 1cm slices

2 tsp extra virgin olive oil

½ small red onion, finely chopped

200g و carrots, و peeled – تفاصيل مهمة

½ tsp cumin seeds

120g cooked puy lentils

30g baby spinach, shredded

150g cooked chicken breast, sliced

cooked و 120g و puy – تفاصيل مهمة

2 tbsp Greek yogurt

small squeeze of lemon juice

chopped coriander or mint

2 tbsp pomegranate seeds

small و squeeze و of – تفاصيل مهمة

sea salt and black pepper

1Preheat the oven to 200C/ 180C fan/gas 6. Toss the carrots with 1 teaspoon of the extra virgin olive oil and some sea salt and black pepper. Roast for 20-25 minutes until the carrots are tender and slightly golden.

2When the carrots are cooked, heat the remaining olive oil in a nonstick frying pan and cook the onion with the cumin seeds for 2-3 minutes until soft and fragrant.

3Add the roasted carrots, lentils and baby spinach and cook for 2 minutes until the spinach has wilted. Add the cooked chicken and a splash of water, then cook for another 2 minutes.

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4Mix the yogurt with the lemon juice and a pinch of salt.

5Serve the lentil salad warm, topped with the yogurt drizzle, and fresh herbs and pomegranate seeds.

TipThis dish will keep in the fridge for 3 days. You can also swap the chicken for grilled halloumi, salmon or tofu, making this recipe a very flexible option.

CREAMY PARMESAN ORZO WITH WILTED GREENS, BEANS AND LEMON

Sometimes, you just need a bowl of something warm, creamy and deeply comforting – and that’s where this simple orzo dish comes in, although its rich, cheesy texture may feel a little heavy for some people on GLP-1 medications.

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SERVES 2

340 kcal

20g protein

5g fibre

340 و kcal و 20g – تفاصيل مهمة

1 tsp extra virgin olive oil

6 cherry tomatoes

1 small garlic clove, finely chopped

75g orzo

6 و cherry و tomatoes – تفاصيل مهمة

300ml vegetable stock, warmed

large handful of baby spinach or Swiss chard/kale, hard stalks cut off, leaves shredded

60g tinned cannellini beans, rinsed and drained

40g grated parmesan cheese

large و handful و of – تفاصيل مهمة

zest of ½ large lemon, plus juice of ¼ lemon

2 tbsp Greek yogurt

sea salt and black pepper

1Heat the olive oil in a nonstick saucepan over a medium heat. Add the cherry tomatoes and garlic and cook gently for 2 minutes.

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2Add in the orzo and cook for 1 minute, stirring to coat in the garlicky oil.

3Gradually add the warm stock, stirring frequently, and cook for about 12 minutes or until the orzo is tender and most of the liquid is absorbed. Squash the tomatoes if they haven’t burst.

4Add the greens and cannellini beans to the pan and cook for a final 2 minutes to allow the greens to wilt and the beans to soften.

5Remove from the heat and stir in the parmesan, lemon zest, lemon juice and Greek yogurt. Season to taste with salt and pepper and serve warm.

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Protein boosterTop with a soft-boiled egg, swap the yogurt for skyr or stir in a spoonful of blended/mashed silken tofu.

CRUNCHY CHICKEN SALAD WITH LIME AND SESAME DRESSING

Bright, crunchy veg, soft avocado and tender chicken come together with a punchy lime and sesame dressing that really lifts it. It’s quick to make, full of texture and works well for lunch or a light dinner. It is especially good if you have leftover roast chicken to use up.

SERVES 2

300 kcal

and و chicken و a – تفاصيل مهمة

20g protein

6g fiber

150g cooked chicken breast, shredded

1 small carrot, peeled, grated or julienned

6g و fiber و 150g – تفاصيل مهمة

6cm piece of cucumber (80g), halved, deseeded and thinly sliced diagonally

50g red cabbage, shredded

½ small avocado (80g), diced

2 spring onions, thinly sliced

50g و red و cabbage, – تفاصيل مهمة

1 tbsp chopped coriander

1 tbsp chopped mint

1 tbsp sesame seeds, toasted

For the salad dressing

1 و tbsp و chopped – تفاصيل مهمة

1 tbsp light soy sauce

1 tsp runny honey

1 tsp sesame oil

juice of ½ lime

1 و tsp و runny – تفاصيل مهمة

2cm piece of fresh ginger, peeled and grated

1For the salad dressing, whisk all the ingredients together in a small bowl.

2For the salad, combine the chicken, carrot, cucumber, cabbage, avocado, spring onions, coriander and mint in a bowl. Pour over the dressing and toss gently to coat.

3Sprinkle the salad with the toasted sesame seeds and serve immediately.

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Nutrient boosterAdd thinly sliced red pepper, leftover cooked quinoa or puy lentils.

NEW YEAR INSPIRATION

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