Method
1. Heat the oil in a deep frying pan and fry the onions and peppers for a few mins until softened. Stir in the chipotle paste for a minute, followed by the tomatoes. Add up to a tomato can-full of water to cover the chicken and bring to a gentle simmer. Add the chicken breasts and gently simmer, turning the chicken occasionally, for 20 mins until the chicken is cooked through. 2. Bring a large saucepan of water to the boil with the stock cubes. Add the quinoa and cook for 15 mins until tender, adding the beans for the final min. Drain well and stir in the coriander and lime juice, then check for seasoning before covering to keep warm. 3. Lift the chicken out onto a board and shred each breast using two forks. Stir back into the tomato sauce with the sugar and season. Serve with the quinoa, scattering the stew with some coriander leaves just before dishing up and eating with a dollop of yogurt on the side. |
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Thai beef stir-fryIngredients
2 tbsp vegetable oil 400g beef strips, or steak cut into thin strips 1 red chilli , deseeded and finely sliced 2 tbsp oyster sauce Handful basil leaves Per serving 178 kcalories, protein 22g, carbohydrate 1g, fat 10 g, saturated fat 2g, fibre 0g, sugar 1g, salt 0.55 g |
Method 1. Heat a wok or large frying pan until smoking hot. Pour in the oil and swirl around the pan, then tip in the beef strips and chilli. Cook, stirring all the time, until the meat is lightly browned, about 3 mins, then pour over the oyster sauce. Cook until heated through and the sauce coats the meat. stir in the basil leaves and serve with plain rice. |
Method
1. Blend berries, yogurt and honey or agave syrup in a food processor for 20 seconds, until it comes together to a smooth ice-cream texture. Scoop into bowls and serve. |
Instant frozen berry yogurt
Ingredients
250g frozen mixed berries 250g 0%-fat Greek yogurt 1 tbsp honey or agave syrup PER SERVING 70 kcalories, protein 7g, carbohydrate 10g, fat 0 g, saturated fat 0g, fibre 2g, sugar 10g, salt 0.1 g |