One list, five meals: Pasta with Capers and Tuna

A dash of olive oil
1 onion, finely diced
4 cloves of garlic, finely chopped

1 tsp of chilli powder

1 tin of chopped tomatoes

2 tsp of honey

Spaghetti for four

A handful of capers, drained

A handful of semi sun-dried tomatoes, roughly chopped

150g of tuna, drained

Heat the oil and sauté the onion until it is completely soft. Add the garlic and sauté until it is giving off an aroma.

Stir in the chilli powder, tomatoes and honey. Allow to bubble away on a low heat for at least a half an hour. Keep the lid on.

Put the spaghetti on to boil in lightly salted water and drain when cooked.

Toss the spaghetti in the sauce, and stir in the semi- sun-dried tomatoes, tuna and capers. Taste and season.

2. Chorizo and Mussels

1.5 kg of mussels

A dash of olive oil

2 spring onions, finely sliced

2 cloves of garlic, finely sliced or crushed

1/2 a red chilli, very finely chopped

120 g of chorizo cut into think sliced

A small bunch of thyme, removed from the stalk

220 mls of white wine

The zest of 2 lemons

Crunchy bread for four

Clean the mussels well, discarding any that stay open after you tap them on a counter top. Clean any beards or grit from the shells.

Heat the oil in a large saucepan and fry the spring onions, garlic and red chilli until the garlic is just about to change colour. Add the chorizo and stir it in for 30 seconds.

Add the thyme, white wine, lemon zest and bring to the boil. Add the cleaned mussels and put a lid on the pot. Cook for three to four minutes until the mussels have opened.

Discard any mussels that did not open their shells during cooking. Spoon the rest into bowls and pour the broth over each bowl. Serve with the crunchy bread on the side.

3. Dill and Lemon Chicken with New Potatoes

New potatoes for four

4 tbsp of olive oil

4 cloves of garlic, finely chopped

6 tbsp of white wine

2 tbsp of lemon juice and the zest of one

A bunch of dill, finely chopped

Put the potatoes on to boil in lightly salted water and drain when cooked.

Heat the oil, garlic, wine and lemon juice and zest in an oven proof dish in an oven heated to 180C.

While that is heating, season the chicken breasts, heat a dash of oil and fry them until they are browned all over. Add them to the oven-proof dish making sure to get all of the juices from the pan. Stir in half of the dill, add some seasoning and place back into the oven to cook until the chicken is completely cooked, for around 30 minutes. Spoon the liquid over them half way through cooking.

Serve the chicken with the potatoes, with the sauce poured over and the rest of the dill sprinkled on top.

4. Fillets of trout with a sweet soya dressing

One list, five meals: Pasta with Capers and Tuna

Rice for four

A dash of sesame oil

2 cloves of garlic, crush of finely chopped

A thumb size piece of ginger, very finely chopped or grated

1 red chilli, very finely chopped

6 tbsp of soya sauce

Zest and juice of 2 limes

2 tbsp of honey

4 trout fillets

1 small cucumber, peeled into thin slices

A small handful of sesame seeds, toasted

A bunch of coriander, finely chopped

Put the rice on to boil in lightly salted water and drain when cooked.

Heat a dash of oil in a saucepan and stir fry the garlic, chilli and ginger until the garlic is just starting to change colour. Add the soya sauce, lime juice and zest and honey and cook over a very low heat for three minutes. Set aside.

Season the fillets of fish. Heat another dash of oil and fry them until they are cooked through about two minutes each side.

Toss the cucumber in a small dash of the sesame oil, the seeds and some seasoning.

Serve the rice and cucumber with the fish on top. Pour the sauce over the fish, sprinkle with coriander and serve.

5. Warming healthy rice salad

One list, five meals: Pasta with Capers and Tuna

Brown rice for four

A dash of olive oil

1 small courgette, finely sliced

1 red onion, very finely sliced

1 red pepper, deseeded and finely sliced

½ a red chilli, finely sliced

The zest and juice of 1 lime

3 tsp of honey

A handful of pine nuts, lightly toasted

A bunch of coriander, finely chopped

Put the rice on to boil in lightly salted water and drain when it is cooked.

While the rice is cooking, heat the oil in a large pan and fry the onion, courgette, red pepper and chilli for about 30 seconds. You want them to keep all of their bite by just cooking them very quickly to warm them up.

Stir the vegetables through the warm rice and stir in the lime zest and juice and the honey and season well. Taste and season. Stir through the coriander and pine nuts and serve.


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