five a day

The name means 'angry' - and like the pasta sauce this chicken casserole is intended to pack a punch of heat and spice

Chicken arrabbiata

olive oil

medium onions,halved and sliced

red chillies,deseeded and sliced

red wine

chicken stock

tomato,finely chopped

tomato purée

thyme

chicken legs

chopped parsley,to serve (optional)

Heat the olive oil in a large heavybased pan. Add the onions and whole garlic cloves. Fry, stirring frequently, for 10 mins, adding the chillies for the final min.

Pour in the wine, turn up the heat and allow it to bubble for 1 min to cook off the alcohol. Stir in the stock, tomatoes, tomato purée and thyme with some seasoning. Add the chicken legs, pushing them under the liquid, then part-cover the pan and leave to simmer gently for 45 mins.

Remove the lid and cook for a further 15 mins until the chicken is tender and the sauce has reduced a little. Serve scattered with parsley, if you like, and pasta or mash.

Pack flavour into your meal with these easy vegetarian enchiladas that are filled with nutritious ingredients. This comforting, cheesy dish is the perfect crowd-pleasing family dinner

Vegetarian Enchiladas

onions,chopped

carrots,grated

2-3 tsp chilli powder(mild or hot, according to your taste)

tomatoes

pulsesin

wholemeal tortillas

low-fat natural yogurt

extra-mature cheddarcheese (or veg alternative), finely grated

Vegetarian enchiladas

Heat the oil in a large frying pan. Cook the onions and carrots for 5-8 mins until soft – add a splash of water if they start to stick. Sprinkle in the chilli powder and cook for 1 min more. Pour in the tomatoes and pulses and bring to the boil. Turn down the heat and simmer for 5-10 mins, stirring occasionally, until thickened. Remove from the heat and season well.

Heat grill to high. Spread a spoonful of the bean chilli over a large ovenproof dish. Lay each tortilla onto a board, fill with a few tbsp of chilli mixture, fold over the ends and roll up to seal. Place them into the ovenproof dish. Spoon the remaining chilli on top.

Mix the yogurt and grated cheese together with some seasoning, and spoon over the enchiladas. Grill for a few mins until the top is golden and bubbling. Serve with a green salad.

These sticky honey-roasted carrots make a simple yet scrumptious side for Christmas dinner or a Sunday lunch

Roasted carrots

2kg carrots,halved or quartered lengthways

tbsp honey

tbsp red wineor cider vinegar

Heat the oven to 200C/180C fan/gas 6. Bring a large pan of water to the boil. Add the carrots, bring back up to the boil and cook for 5 mins.

Drain and leave in a colander to steam-dry for a few minutes, and then toss in a large <a href="https://www.bbcgoodfood.com/review/test-five-best-roasting-tins">roasting tin</a> with the olive oil, honey, vinegar and seasoning. Roast for 30-40 mins.

A Cajun-inspired rice pot recipe with spicy Spanish sausage, sweet peppers and tomatoes

Chicken &amp; chorizo jambalaya

chicken breasts,chopped

onion,diced

red pepper,thinly sliced

garlic cloves,crushed

chorizo,sliced

Cajun seasoning

long grain rice

plum tomato

Heat 1 tbsp olive oil in a large <a href="https://www.bbcgoodfood.com/content/top-five-non-stick-frying-pans">frying pan</a> with a lid and brown 2 chopped chicken breasts for 5-8 mins until golden.

Remove and set aside. Tip in the 1 diced onion and cook for 3-4 mins until soft.

Add 1 thinly sliced red pepper, 2 crushed <a href="https://www.bbcgoodfood.com/content/top-five-garlic-gadgets">garlic</a> cloves, 75g sliced chorizo and 1 tbsp Cajun seasoning, and cook for 5 mins more.

Stir the chicken back in with 250g long grain rice, add the 400g can of tomatoes and 350ml chicken stock. Cover and simmer for 20-25 mins until the rice is tender.

A delicious, spicy blend packed full of iron and low in fat to boot. It's ready in under half an hour, or can be made in a slow cooker

Spiced carrot & lentil soup

tsp cumin seeds

chilli flakes

carrots,washed

split red lentils

1l hot vegetable stock(from a cube is fine)

milliliters milk(to make it dairy-free, see 'try' below)

plain yogurtand naan bread, to serve

Heat a large <a href="https://www.bbcgoodfood.com/content/five-best-saucepans">saucepan</a> and dry-fry 2 tsp cumin seeds and a pinch of chilli flakes for 1 min, or until they start to jump around the pan and release their aromas.

Scoop out about half with a spoon and set aside. Add 2 tbsp olive oil, 600g coarsely grated carrots, 140g split red lentils, 1l hot vegetable stock and 125ml milk to the pan and bring to the boil.

Simmer for 15 mins until the lentils have swollen and softened.

Whizz the soup with a <a href="https://www.bbcgoodfood.com/content/top-five-hand-blenders">stick blender</a> or in a <a href="https://www.bbcgoodfood.com/content/test-five-best-food-processors">food processor</a> until smooth (or leave it chunky if you prefer).

Season to taste and finish with a dollop of plain yogurt and a sprinkling of the reserved toasted spices. Serve with warmed naan breads.

There's no need to resort to shop-bought when making your own is so easy – use sustainable pollock and add mint and lemon to your peas

Fish fingers & mushy peas

sustainable firm, skinless white fish,

plain flour, seasoned

egg,

fine fresh breadcrumb

vegetable oil

frozen peas

butter

lemon, then

mint,

new potatoes, to serve (optional)

Slice the fish into 12 fingers, each about 3cm thick. Put the seasoned flour, egg and breadcrumbs into 3 separate shallow bowls. Dust the fish pieces first in the flour, then coat well in the egg, and cover completely in the breadcrumbs. Put on a plate and chill for 15 mins.

Heat the oil in a large frying pan. Add the fish fingers and fry for 8 mins, turning occasionally, until golden and cooked through. Meanwhile, add the peas to a small pan of boiling water. Cook for 4 mins until really tender. Drain, tip into a bowl with the butter, zest and mint, and roughly mash with a potato masher. Season to taste and keep warm.

Serve the golden fish fingers with a generous spoonful of mushy peas, lemon wedges and new potatoes, if you like.

The Jamaican marinade has many versions, but John Torode likes his super spicy with a dash of soy. Serve with coconut basmati rice

Jerk chicken with rice & peas

chicken thighs,bone

lime,halved

hot sauce,to serve (optional)

big bunch spring onions,roughly chopped

thumb-sized piece ginger,roughly chopped

garlic

½ a small onion

scotch bonnetchillies, deseeded if you want less heat

½ tsp dried thyme,or 1 tbsp thyme leaves

lime,juiced

soy sauce

brown sugar

allspice

basmati rice

coconut milk

spring onions,sliced

garlic cloves,finely chopped

kidney beans,drained

To make the jerk marinade, combine the spring onions, ginger, garlic, onion, scotch bonnet chillies, dried thyme, lime juice, soy sauce, vegetable oil, brown sugar and ground allspice in a <a href="https://www.bbcgoodfood.com/content/test-five-best-food-processors">food processor</a> along with 1 tsp salt, and blend to a purée. If you’re having trouble getting it to blend, just keep turning off the blender, stirring the mixture, and trying again. Eventually it will start to blend up – don’t be tempted to add water, as you want a thick paste.

Taste the jerk mixture for seasoning – it should taste pretty salty, but not unpleasantly, puckering salty. You can now throw in more chillies if it’s not spicy enough for you. If it tastes too salty and sour, try adding in a bit more brown sugar until the mixture tastes well balanced.

Make a few <a href="https://www.bbcgoodfood.com/content/top-five-cooks-knives">slashes</a> in 12 chicken thighs and pour the marinade over the meat, rubbing it into all the crevices. Cover and leave to marinate overnight in the fridge.

If you want to <a href="https://www.bbcgoodfood.com/review/test-best-barbecues-under-ps100">barbecue</a> your chicken, get the coals burning 1 hr or so before you’re ready to cook. Authentic jerked meats are not exactly grilled as we think of grilling, but sort of smoke-grilled. To get a more authentic jerk experience, add some wood chips to your barbecue, and cook your chicken over slow, indirect heat for 30 mins.

To cook in the oven, heat to 180C/160C fan/gas 4. Put the chicken pieces in a <a href="https://www.bbcgoodfood.com/review/test-five-best-roasting-tins">roasting tin</a> with the halved lime and cook for 45 mins until tender and cooked through.

While the chicken is cooking, prepare the rice &amp; peas. Rinse the basmati rice in plenty of cold water, then tip it into a large <a href="https://www.bbcgoodfood.com/content/five-best-saucepans">saucepan</a>. Add the coconut milk, spring onions, thyme sprigs, garlic and ground allspice.

Season with salt, add 300ml cold water and set over a high heat. Once the rice begins to boil, turn it down to a medium heat, cover and cook for 10 mins. Add the kidney beans to the rice, then cover with a lid. Leave off the heat for 5 mins until all the liquid is absorbed.

Squeeze the roasted lime over the chicken and serve with the rice &amp; peas, and some hot sauce if you like it really spicy.

Batch cooking sieved tomato sauce means you can freeze it in portions and defrost to use however you please

Tomato passata

garlic cloves, halved

tsp caster sugar

Put the tomatoes, garlic and olive oil in a saucepan over a medium heat. Cover and cook for 10 mins, shaking occasionally, until the tomatoes have collapsed completely.

Season generously and add the sugar. Remove the lid and boil for 5 mins until the garlic is soft. Allow to cool, then sieve the pulp. You can now pour into freezer-proof containers and freeze for up to 3 months, or pour into jars and keep in the fridge for up to 1 week. Or use straight away in sauces, soups and stews.

Jazz up chicken breasts with an Italian tomato sauce with rosemary and garlic, baked like a casserole - it's a healthy choice, too

Cacciatore chicken

onion sliced

can chopped tomato

rosemary leaves

chicken breasts

basil leaves

vegetables (optional)

Fry the onion and garlic in the oil until softened. Add the tomatoes, rosemary and seasoning, and cook for 10-15 mins until thickened.

Heat oven to 180C/160C fan/gas 4. Put the chicken on a baking tray, top with the sauce and bake for 15-20 mins until cooked through. Serve scattered with basil, with your favourite veg, if you like.

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

Lime & ginger salmon

limes

ginger

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 speedy salad will keep in the fridge for a few days - a great healthy lunch or snack to have on hand

Herby celery & bulgur salad

bulgur wheat

celery

dessert apple

lemon

hazelnuts

red chilli

pomegranate seeds

parsley

mint

tarragon

Put the bulgur wheat in a large bowl and just cover with boiling water. Cover the bowl with cling film and leave for 30 mins to absorb all the water.

Meanwhile, separate the sticks of celery and set the leaves aside. Very finely slice the celery and roughly chop the leaves. Cut the apple into fine matchsticks and toss in a little lemon juice. In a bowl, mix the remaining lemon juice with the oil and some seasoning to make a dressing.

Gently fluff up the bulgur with a fork. Mix the sliced celery and apple through the bulgur, followed by the nuts, chilli, pomegranate seeds and herbs. Drizzle over the dressing and toss everything together gently. Scatter with the celery leaves and serve.

Have something a little different on the side of your roast this week

Sweet carrot purée

1kg carrot

Melt the butter in a large frying pan and cook the onions and sugar together for 20-30 mins, stirring from time to time, until very soft and dark golden.

Meanwhile, boil or steam the carrots for 15-20 mins until very tender. Drain well and return to the pan. Add the caramelised onions and using a hand blender, whizz to make a smooth purée. Stir in the parsley and serve.

A clever and tasty way to disguise carrots for young ones

Carrot & cheddar soup with toast soldiers

onion

carrots

potato

1.2l chicken or vegetable stock

mature cheddar

milk

toast soldiers

Melt the butter in a large saucepan over a low heat and tip in the onion, carrots and potato. Fry gently for about 10 minutes, stirring from time to time, until the onion is soft and the vegetables are glistening.

Pour in the stock and bring to the boil, then reduce the heat and partially cover the pan. Simmer for about 20 minutes, until the vegetables are soft.

Whizz the mixture in a food processor or blender until smooth (a blender will give a smoother texture), then add the cheese and whizz again. Return the soup to the pan, pour in the milk, then reheat gently and taste for seasoning. Serve the soup with buttered toast soldiers.

This recipe is designed to be made ahead and frozen - individual fish suppers with creamy salmon and chunky veg

Creamy salmon with chunky ratatouille

aubergines

pack peppers

bottle passata

vegetable stock

tub garlic cream cheese

low-fat cream cheese

fresh breadcrumb

pine nut

bread (optional)

Heat the oil in a large non-stick wok or pan, add the aubergines and cook for 5 mins, stirring, until starting to soften and brown. Add the garlic and stir for a few secs. Tip in the peppers, courgettes, passata, stock and half the chopped basil. Season, cover and cook for 20 mins, stirring occasionally, until the veg is just tender. Cool, stir in the remaining basil and spoon into 8 x 250ml shallow ovenproof dishes or foil containers.

For the salmon, beat together the cheeses. Mix the breadcrumbs and pine nuts on a plate. Spread the top of the fish fillets with the cheese mix, then dip in the nutty crumbs to coat the cheese. Put a fillet on top of each ratatouille-filled dish.

Put the dishes inside freezer bags and seal. Use within 6 weeks. To serve, unwrap the dishes, put on a baking tray in a cold oven, then set to 200C/180C fan/ gas 6. Bake for 55 mins until bubbling and the fish is cooked. Check after 30 mins – if the crumbs are getting too brown, cover the fish with foil. Serve scattered with basil, with bread, if you like.

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

red onion

coriander

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.

Get a dose of iron and protein from this healthy, squash casserole that's full of texture and flavour

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Chicken & chorizo jambalaya