5 a day

A family dinner that delivers four of your 5-a-day - tender chicken, red pepper and black beans, wrapped in tortilla, baked in the oven with passata and cheese

Chicken & bean enchiladas

tbsp rapeseed oil

red onion, sliced

red peppers, deseeded and sliced

garlic cloves, crushed

tsp chipotle paste(add extra if you prefer more heat)

chickenbreasts,

kidney beans

coriander,

passata

tsp ketchupor sugar

tortillas

mature cheddar, grated

green salad, to serve

Heat oven to 200C/180C fan/gas 6. Heat the oil in a large <a href="https://www.bbcgoodfood.com/content/top-five-non-stick-frying-pans">frying pan</a> and add the onions, peppers and half the garlic. Cook for 15 mins, stirring now and then until the veg has softened. Stir in the chipotle paste, then fry for 1 min more. Add the chicken strips, turning them over in the mixture so they cook through, about 5-10 mins.

Stir in the beans, coriander and 150ml of the passata, then take the pan off the heat. Mix the rest of the passata with the remaining crushed garlic and the ketchup.

Divide the mixture between the tortillas, then fold the sides in and roll them up. Pour half the passata sauce into a 22cm square baking dish, then place the enchiladas on top, side by side. Dot over the remaining sauce and sprinkle over the grated cheese, then bake for 25-30 mins until golden brown.

Save time on busy days by roasting the cauliflower and butternut squash ahead of time and freezing to make this tasty vegan curry at a later date

Cauliflower, squash, coconut & lentil curry

tbsp oil

onion, chopped

tbsp garam masala

turmeric

red lentils

coconut milk

wholegrain basmati rice, to serve

coconut yogurt(dairy free)

½ large butternut squash,

For the base, heat oven to 180C/160C fan/gas 4. Toss the cauliflower and squash in oil and spread it out on a large oven tray. Roast for 25 mins, or until tender.&nbsp;If you&#39;re making the base ahead of time, you can now freeze in an airtight container for up to a month. (Defrost fully before using in the next step.)

Heat oil in a pan, then add the onion and cook until soft, stir in the spices and cook for 2 mins. Stir in the lentils, coconut milk and 200ml water and bring to a simmer.

Cook for 20 mins, then add the roast veg and cook for a further 10 mins, adding a little water if it looks dry. Stir in the coriander. Serve with rice and yogurt.

Make up a batch of this slow-cooked ratatouille and freeze for easy midweek meals when you’re busy. Packed with nutrients, it also delivers four of your 5-a-day

Slow Cooker Ratatouille

olive oil

garlic

aubergines,

courgettes,

peppers,

tomato purée

tomatoes,

thyme

plum tomatoes

tbsp red wine vinegar

brown sugar

(optional)

Slow cooker ratatouille

Heat the oil in a large <a href="https://www.bbcgoodfood.com/content/top-five-non-stick-frying-pans">frying pan</a> and fry the onion for 8 mins until&nbsp;translucent. Add the garlic and fry for 1 min. Turn the heat to medium-high, add the aubergines and fry for 5 mins until golden. Stir in the courgettes and peppers and fry for 5 mins more until slightly soft. Add the tomato purée, fresh tomatoes, herbs, canned tomatoes, vinegar, sugar and 1 tsp salt and bring to the boil. &nbsp;

Transfer to the <a href="https://www.bbcgoodfood.com/howto/guide/slow-cookers-and-how-use-them">slow cooker</a> and cook on low for 5-6 hours or until everything is soft and the sauce has thickened. Season, scatter over some extra basil, and serve with sourdough, if you like.

Use just four ingredients to make our vegetarian quesadillas: butternut squash, feta, salad leaves and tortillas. Great for lunch or a quick midweek meal

Squash Quesadillas

chopped butternut squash

feta, crumbled

bag watercress, spinach & rocket

flour tortillas

Squash quesadillas

Heat oven to 200C/180C fan/gas 6. Boil the squash for 10 mins or until tender, drain and cool.

Divide the squash, feta and half the salad leaves over the tortillas and season well. Fold each tortilla into quarters, place on a baking tray and drizzle with a little olive oil. Put another baking tray on top and push down. Bake with the tray on top for 5 mins, take the tray off and bake for a further 5 mins until golden. Serve with remaining salad leaves.

Whip up this healthy stew in just 25 minutes with prosciutto, kale and butter beans. It's a low-calorie, low-fat dinner with three of your 5-a-day

Prosciutto, kale & butter bean stew

pack prosciutto, torn into pieces

fennel bulb, sliced

garlic clove, crushed

tsp chilli flakes

chicken stock

butter beans

cherry tomatoes

bag sliced kale

Fry the prosciutto in a dry saucepan over a high heat until crisp, then remove half with a slotted spoon and set aside. Turn the heat down to low, pour in the oil and tip in the fennel with a pinch of salt. Cook for 5 mins until softened, then throw in the garlic, chilli flakes and thyme and cook for a further 2 mins, then pour in the wine or stock and bring to a simmer.

Tip both cans of butter beans into the stew, along with their liquid, then add the tomatoes, season well and bring everything to a simmer. Cook, undisturbed, for 5 mins, then stir through the kale. Once wilted, ladle the stew into bowls, removing the thyme sprigs and topping each portion with&nbsp;the remaining prosciutto.

Make this Spanish paella-style dish with squid ink for dramatic black rice – but if you can't find it, use saffron instead for the more familiar yellow look

Spanish rice with squid, prawn & fennel

prawns,

tsp fennel seeds, toasted

lemon,

garlic cloves, sliced

onions, finely chopped

fennel

paella or risotto rice

milliliters white wine

squid

Slice the squid into rings and tip into a mixing bowl with the tentacles, prawns, 4 tbsp olive oil, fennel seeds, the lemon juice, half the garlic and some seasoning, then set aside.

Heat oven to 190C/170C fan/gas 6. Heat the remaining oil in a shallow, wide ovenproof pan. Fry the onions and chopped fennel for about 10 mins until soft and starting to turn golden, add the remaining garlic and cook for another 5 mins. Scatter in the rice, stir and cook until it just starts to crackle. Pour in the wine, ink and stock and bring up to a simmer, giving everything a gentle stir to incorporate the ink. Stir through most of the sliced squid, keeping a few rings and the tentacles back.

Transfer the pan to the oven, cook for 25 mins, then place the prawns and remaining squid on top and drizzle everything with the oil from the marinade. Put back in the oven for another 10 mins or until all the liquid has been absorbed and the rice and seafood are just cooked. Scatter over the sliced fennel and fronds, lemon zest, and the chopped parsley. Place in the middle of the table and let everyone help themselves.

This low-calorie dinner from Joe Wicks is 3 of your 5-a-day, rich in vit C and folate too. Filling the peppers with low-fat turkey breast mince keeps it lean

Mediterranean turkey-stuffed peppers

red peppers (about 220 grams)

tbsp olive oil,

lean turkey breast mince (under 8% fat)

garlic clove, grated

tsp cumin

3-4 mushrooms, sliced

can chopped tomatoes

chicken stock cube

oregano

mozzarella, grated

green vegetables (spinach, kale, broccoli, mangetout

Serve this vegetarian Indian chickpea curry as a main meal or side dish. It's gluten-free, good for you and freezable so you can save any leftovers.

Chana masala

canned chickpeas giant chickpeas

onions, quartered

ginger

green chillies, roughly chopped

ghee

½ tsp ground coriander

½ tsp ground cumin

½ tsp chilli powder (Kashmiri if possible)

tsp garam masala

½ tsp amchoor powder (optional)

tomatoes tomatoes

lemon, juiced

coriander

Drain the chickpeas, add to a large pan with 400ml of water and season. Bring to the boil, then turn off the heat and set aside to allow the chickpea flavour to infuse the water.

Blitz the onions with the garlic, ginger and green chillies. Melt the ghee in a large <a href="https://www.bbcgoodfood.com/content/five-best-saucepans">saucepan</a>, then add the onion mix with a pinch of salt and cook for 8-10 mins, until softened.

Stir in the spices, and cook for 3 more mins, adding a splash of the chickpea water to stop them sticking to the bottom of the pan. Add the tomatoes and another splash of water and cook for 5 mins, squishing the tomatoes with a spoon as they soften. Tip in the chickpeas, along with their cooking water. Cook for 10 mins. Season well, add the lemon juice, and a splash of water if you like a looser curry. Scatter with the coriander, to serve.

These protein pots feature steak with a tasty Japanese twist served with wholegrain rice and a zing of sushi ginger. Rustle them up in less than 20 minutes

Steak & broccoli protein pots

pack wholegrain rice mix

tbsp chopped sushi ginger

spring onions

broccoli florets,

lean fat-trimmed fillet steak

Tip the rice mix into a bowl and stir in the ginger, chopped onion greens and 4 tbsp water. Add the broccoli and the spring onion whites, but keep the onions together, on top,&nbsp;as you will need&nbsp;them in the next step. Cover with cling film, pierce with the tip of a knife and microwave for 5 mins.

Meanwhile heat a <a href="https://www.bbcgoodfood.com/content/top-five-non-stick-frying-pans">non-stick frying pan</a> and sear the steak for 2 mins each side, then set aside. Take the onion whites&nbsp;from the bowl and add to the pan so they char a little in the meat juices while the steak rests.

Tip the rice mixture into 2 large packed lunch pots. Slice the steak, pile the charred onions on top&nbsp;and seal until you&#39;re ready to eat (see tip below).

Few desserts say summer like Eton mess. Crunchy meringue, whipped cream and strawberry sauce is a winning combination, best served al fresco

Eton mess

caster sugar

strawberries,

double cream

tbsp icing sugar

Heat oven to 120C/100C fan/gas 1 and line a large baking tray with parchment paper. <a href="https://www.bbcgoodfood.com/content/top-five-whisks">Whisk</a> the egg whites in a clean bowl using an electric whisk or tabletop mixer until they reach stiff peaks, then add the sugar in 3 lots, re-whisking to stiff peaks every time. Spoon dollops of the mixture onto the baking parchment, cook on the bottom shelf of the oven for 1hr – 1hr15 mins until the meringues are completely hard and come off the paper easily. Leave to cool.

Blitz 1/3 of the strawberries to make a strawberry sauce. In a large bowl whisk the cream with the icing sugar until it just holds its shape. Roughly crush ¾ of the meringues and tip them in with the chopped strawberries and stir, then swirl through the strawberry sauce. Dollop into bowls then crush the remaining meringues, sprinkling the pieces over the top.

Wok-cooking the vegetables gives this heart-healthy dish a bit of crunch

Lime & ginger salmon

limes

tsp low-sodium soy sauce

tbsp rice wine vinegar

salmon

pack baby corn

thin-stemmed broccoli

baby pak choi

onions

Mix the lime juice, ginger, garlic, soy and vinegar with some black pepper. Pour half over the salmon fillets and leave to marinate for 10 mins.

Heat the grill to High. Lay the salmon on a non-stick baking tray and grill for 5-6 mins each side or until cooked through. Meanwhile, heat a <a href="https://www.bbcgoodfood.com/content/top-five-woks">wok</a> with the remaining marinade and the stock, add the baby corn and broccoli, stir-fry for about 5 mins, then add the pak choi and cook for 2 mins more.

Serve the salmon on top of the vegetables with any sauce from the pan and sprinkle with the spring onions.

This Indian-influenced grilled fish supper packs in all of your five-a-day in one mildly spiced, light dish

Tandoori tilapia with spicy sweet potato mash & tomato salad

x tilapia fillets

tbsp tandoori paste

1kg sweet potatoes

carrots

red chilli

tomatoes

red onion

Coat the tilapia fillets with the tandoori paste and set aside. Put the sweet potatoes, carrots and garlic in a large pan of salted water. Bring to the boil and cook for 10 mins or until tender. Drain well, then allow to steam-dry for a few mins. Add the chilli to the pan and mash everything together with some seasoning. Cover and keep warm.

Heat the grill to high. Grill the tilapia for 8-10 mins or until cooked through. Meanwhile, mix the salad ingredients together and serve alongside the tilapia and mash.

Pack in the nutrients with this meat-free chilli. It delivers five of your 5-a-day and is low in fat

Quinoa chilli with avocado &amp; coriander

onion

green pepper

½-1 tsp smoked paprika

½-1 tsp chilli powder

tsp vegetable bouillon powder (check the label if you’re vegan)

quinoa

can black beans

tbsp bio yogurt or coconut yogurt (optional)

avocado

Heat the oil in a non-stick frying pan and fry the onion and garlic for 8 mins. Add the pepper and spices to taste and fry for 1 min more.

Tip in the tomatoes and a can of water, stir in the oregano, bouillon and quinoa, bring to the boil, then cover and simmer for 20 mins.

Stir in the black beans and cook, uncovered, for 5 mins more. Add most of the coriander, then serve topped with the yogurt (if using), the remaining coriander and the avocado slices.

Serve this tasty, healthy dhal as a vegetarian main meal or side dish. Adding tamarind to the lentils delivers fabulous sweet and sour flavour

Khatti dhal

toor dhal or red split lentils

large tomatoes, chopped (better if you remove the

ginger,

green chillies, chopped (deseeded if you don’t

tamarind paste

tsp chilli powder

tsp coriander

cumin seeds

chillies (I use Kashmiri), roughly broken

curry leaves, fresh or frozen (optional)

Soak the toor dhal for about 40 mins, then rinse well. Put it in a large heavy-bottomed saucepan with the turmeric, tomatoes, ginger, garlic and chillies. Add 1.7 litres of water and bring to the boil. Turn the heat down low and cook until you have a thick purée, adding water if it gets too dry. Dhal can be quite soupy or quite thick, depending on how you like it. Simply reduce it to thicken it, or add water to thin it. Season to taste.

When the dhal is at a thickness you like, add the tamarind, chilli powder (unless it’s already hot enough), and the ground coriander and check the seasoning.

Tempering is the last phase for a dhal. Heat the oil or ghee in a frying pan and add the cumin seeds. Cook over a medium heat for about 30 secs, then add the garlic and cook for about 10 secs (the garlic should eventually become golden but not brown so don’t overdo it at this point), then add the dried chillies and the curry leaves, if using. Fry until the dried chillies have changed colour slightly and the curry leaves are crisp. Pour this over the dhal and stir. Cover and leave to sit for a few mins before serving.

Find three of your 5-a-day in this quick and easy fried rice, bursting with fresh veg. Fermented foods such as kimchi help to promote good gut bacteria

Kimchi fried rice

1½ tbsp cold-pressed rapeseed oil

broccoli

kimchi

pouch wholegrain rice

eggs

lime, ½ juiced, ½

hot sauce (optional)

Heat 1 tbsp of the oil in a large frying pan, and add the garlic, ginger, broccoli and half the spring onions. Fry for 5-7 mins until softened, then add the kimchi and fry for a couple of mins more. Tip in the rice, breaking it up with the back of your spoon, then stir through the carrot. Cook for a min until all heated through, then push everything to the side of the pan.

Pour the remaining oil into the empty part of the pan, crack in the eggs, fry to your liking and season. Squeeze the lime juice over the rice and eggs, then scoop the rice into bowls. Top with the egg, coriander leaves, remaining spring onions and hot sauce, if using. Serve with lime wedges.

Jacket potatoes and chilli are great comfort food when the nights draw in. Make ours in the week when you're short on time for a nutritious family dinner

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