10 Utterly Delicious Meals Perfect For Healthy Eating All Ready In Less Than 30 minutes…

Chickpea and Carrot Couscous with Minted Yogurt.
Serves 4. Ready in 15 minutes

1. In a small bowl, mix together 200g tub light Greek style yogurt, 2 tbsp lemon juice and 3 tbsp roughly chopped fresh mint leaves, season and set aside.
2. Chop 5 carrots and steam the pieces over boiling water for 3 – 5 minutes, until tender.
3. Meanwhile, place 400g couscous in a bowl and pour over 425ml boiling water. Cover and stand for 5 minutes. Uncover, fluff up the grains then add 410g can drained chickpeas and the steamed carrots.
4. Toast 2 tsp cumin seeds in a hot pan for 2 – 3 mins until starting to pop. Cool and crush.
5. Whisk the zest of half a lemon, 4 tbsp lemon juice and 1 tbsp olive oil in a bowl. Add the couscous and cumin and serve with the minted yogurt.

Per Serving: 435kcals, 9.5g fat (0.8g saturated), 16.3g protein, 76.6g carbs, 9.9g sugar, 0.5g salt.

Tuna, Fennel and White Bean Salad.
Serves 4. Ready in 15 minutes.

1. Trim the base off 1 small head of fennel and save the fronds to garnish. Core then slice the head across as thinly as you can. Slice half a red onion in the same way.
2. Put the fennel and onion into a large bowl with 2 x 410g cans drained and rinsed cannellini beans, 2 tbsp olive oil, 3 tbsp lemon juice, 20g chopped fresh parsley and some seasoning to taste. Stir together well and leave for 5 mins for the fennel to soften slightly.
3. Drain 2 x 200g tins tuna steak in spring water, gently stir into the bean and fennel salad. Spoon the salad into the center of 4 plates and scatter with 60g black olives. Garnish with the fennel fronds.

Per Serving: 355kcals, 9.4g fat (1.3g saturated), 38.9g protein, 30.7g carbs, 7.5 sugar, 2.2g salt.

Salmon and Ginger Fishcakes with Sweet and Sour Salad
Serves 4. Ready in 30 minutes.

1. Put 1 medium – hot deseeded finely chopped red chilli, 2 tsp caster sugar, 1 tsp Thai fish sauce, 1 tbsp lime juice and 1 tbsp rice vinegar into a screw jar and shake. Cut half a cucumber in half long ways, then cut into long thin strips. Toss with 1 yellow pepper, deseeded and cut into thin strips, 1 small carrot cut into thin strips and 12 halved cherry tomatoes.
2. Chop 500g skinned salmon until you have a course mince like texture. Put into another bowl with a 4cm piece steam ginger, very finely chopped and 4 finely chopped spring onions mix together and shape into 8 fishcakes.
3. Heat 1 tsp sunflower oil in a large non stick pan over a medium heat, cook the fishcakes for 2 mins each side until lightly golden.
4. Toss the dressing and the leaves from a fresh bunch of coriander through the salad and divide onto 4 plates, top each with 2 fishcakes.

Per Serving 281kcals, 14.9g fat (2.6 saturated), 26.8g protein, 9.9g carbs, 8.8g sugar, 0.4g salt.

Fast Asian Fish
Serves 4. Ready in 20 minutes.

1. Preheat the oven to 180 C / gas 6. Cook 225g long grain rice. Drain. Return to pan cover and leave.
2. Manwhile, place, 4 x 120g skinless salmon fillets in a shallow baking dish. Combine 3 tbsp reduced – salt soy sauce, 2cm piece fresh ginger, finely shredded, and 3 tbsp sweet chilli sauce, then pour over the fish. Cover the dish with foil then bake for 15 mins carefully turning the fish halfway through.
3. Divide the rice between 4 plates and top each one with a salmon fillet, drizzle the sauce and top with 4 finely chopped spring onions.

Per Serving 453kcals, 13.5g fat (2.3g saturated), 29g protein, 53.3g carbs, 8g sugar, 1.7g salt.

Poached Egg and New Potato Salad with Crispy Bacon and a Mustard Dressing.
Serves 4. Ready in 25 minutes.

1. Boil 450g scrubbed new potatoes in a pan of lightly salted water until just tender. Drain and cool slightly.
2. Meanwhile, heat a large frying pan add 2 rashers of rindless dry cured, smoked back bacon, cut into short strips and drain on kitchen paper, keep warm.
3. Bring some water to a light simmer in a pan and add a little vinegar. Stir the water then break the egg into the center of the water and poach for 3 mins, lift out drain and keep warm, repeat this 3 times.
4. To make the dressing whisk 2 tsp dijion mustard and 1tbsp white wine vinegar together, slowly whisk in 3 tbsp olive oil then season.
5. Cut the potatoes into ¼ put in a bowl and stir in 2 tbsp of dressing. Arrange the potatoes and 75g bag water cress on 4 plates, top with an egg, drizzle a little dressing and scatter with bacon to serve.

Per Serving 255kcals, 16.1g fat (3.4g saturated),10.5g protein, 18.5 g carbs, 1.8g sugar, 1.4g salt.

Tzatziki Turkey Burgers
Serves 4. Ready in 30 minutes.

1. Thinly slice ¼ of a large red onion and mix with 12 halved cherry tomatoes and half a handful chopped fresh coriander. Season and set aside.
2. Coarsely grate the remaining onion and mix well with 450g of turkey mince, 2 tbsp sweet chilli dipping sauce, 1 tbsp soy sauce, the remaining coriander and freshly ground black pepper.
3. Form into 4 burgers that are slightly larger than the bases of 4 crusty rolls. Preheat the grill to hot. Arrange the burgers on a foil lined grill pan and grill for 6 mins each side.
4. Meanwhile, make the tzatziki. Take ¼ cucumber and ½ length ways, scoop out the seeds and discard. Dice into small pieces and mix with 150g carton of 0 percent fat Greek yogurt, small handful chopped fresh mint and a few dashes of Tabasco.
5. Grill the rolls until lightly toasted and arrange a burger on each base, top with a spoonful of tzatziki, then tomato salad then roll tops.

Per Serving323kcal’s, 2.3g fat (0.4g saturated), 37.7g protein, 39.8 carbs, 8.5g sugar, 1.8g salt.

Haddock With Watercress And Radish Salad.
Serves 4. Ready in 20 minutes.

1. Juice 3 limes then mix together 2 tbsp of the lime juice in a shallow dish with 1 tsp of smoked paprika. Add 4 x 175g haddock fillets with skin, coat evenly and set aside for 5 mins.
2. Place a large frying pan over a medium high heat, when hot add the fish skin side down. Cook 2 – 4 mins each side until just cooked through.
3. Meanwhile, in a large bowl mix together the remaining lime juice with 2tsp Dijon mustard, then season. Add 2 x 85g bags watercress and 8 trimmed and sliced radishes, then toss to lightly coat in the dressing.
4. Divide the salad between 4 plates then top with a fish fillet. Garnish with lime wedges.

Per Serving 161kcals, 1.9g fat (0.4 saturated), 35.1g protein, 1.4g carbs, 0.9g sugar, 0.5g salt.

Tomato And Basil Soup With Tortellini.
Serves 4. Ready in 25 minutes.

1. Heat 1 tbsp olive oil in a large, deep saucepan over a medium heat. Add 2 thinly sliced garlic cloves and cook for about 1 minute. Add 2 x 400g cans chopped tomatoes, 500ml hot vegetable (or chicken) stock and 250ml water. Bring to the boil, then simmer for 15 mins until the mixture is the consistency of a chunky soup. Season to taste.
2. Mean while, cook 225g fresh cheese tortellini, divide between 4 bowls, ladle the soup on top and scatter roughly chopped basil leaves.

Per Serving 246kcals, 8.4g fat, (3.2g saturated), 10.9g protein, 32.1 g carbs, 6.2g sugar, 1.1g salt.

Lamb Cutlets With Fattoush.
Serves 4. Ready in 25 minutes.

1. Preheat the oven to 160c /gas 4. Mix together ½ tsp olive oil, 1tsp ground cumin and 1 crushed garlic clove, 1 tbsp lemon juice. Add 8 trimmed lamb cutlets, coat in the marinade and set aside.
2. Bake 2 small pitta breads roughly torn on a baking try until golden and crispy.
3. Heat a frying pan over a high heat add the lamb and cook 2 mins each side so still pink in the middle then set aside to rest.
4. Place 250g quartered cherry tomatoes, ½ a cucumber – cubed, a handful of fresh flat leaf parsley and the pitta in a large bowl. `Dress with 1 tbsp olive oil and 1tbsp lemon juice. Split into 4 bowls and top with 2 cutlets in each.

Per Serving 326kcals, 15.2g fat (5.1g saturated), 29.3g protein, 19.6g carbs, 3.8g sugar, 0.6g salt.

Rhubarb, Stem Ginger And Cinnamon Fool.
Serves 4. Ready in 20 minutes,plus cooling and chilling.

1. Put 650g rhubarb, cut into small pieces, 1 ball stem ginger, chopped (from a jar in syrup), the juice of one lemon, 1 cinnamon stick and a good splash of water in a pan. Place over a high hat . When bubbling, reduce the heat, cover with a lid and simmer, stirring occasionally, for 5 mins until just tender. Sweeten to taste with some of the syrup out of the ginger jar. Put into a bowl and leave to cool. Throw away the cinnamon stick.
2. Mix a large pinch of ground cinnamon into 250g very low fat natural yogurt. Layer 4 x 250ml glasses alternately with the rhubarb and the yogurt, finishing with a layer of yogurt. Chill for 30 mins. Top each with a pinch of ground cinnamon and serve.

Per Serving. 45Kcals, 0.2g fat (0 saturated), 4.9g protein, 62g carbs, 6.1g sugar, 0.1g salt.