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So good we put it on our cover in August 2020, this simple chicken traybake recipe comes sprinkled with olives, feta, oregano and baby plum tomatoes

Mediterranean chicken traybake

Charlotte potatoes 750 grams, halved lengthways

olive oil

red onion 1,

garlic bulb,

lemon 1,

chicken thighs 8

baby plum tomatoes 12, halved

white wine a small glass

olives

feta 100 grams, sliced

oregano a handful of leaves

Serve golden tofu with cauliflower fried rice and plenty of sweet chilli sauce for a low-calorie, veg-heavy, meat-free midweek dinner

Cauliflower fried rice with crispy baked tofu

extra-firm tofu 280 grams block, drained and cut into bite-sized pieces

rapeseed oil 1½ tbsp, plus 1 tsp

soy sauce 1 tbsp

tbsp

cauliflower 1 (about 700 grams),

spring onions 3, trimmed and thinly sliced

carrot 1, finely chopped

garlic 2 cloves, crushed

frozen peas 120

sesame oil 1 tsp

sweet chilli sauce 4 tbsp

coriander a small handful, roughly chopped

A healthier take on classic apple crumble, this recipe tops soft cinnamon apples with a refined sugar-free granola (which also makes a brilliant breakfast)

Healthy apple crumble

Granny Smith apples 3 large, peeled, cored and cut into 1cm chunks

apples 3, peeled,

cinnamon ½ tsp

vanilla bean paste 1 tsp

maple syrup 1 tbsp

berries

granola crumble 175 grams-200 grams (see below)

coconut oil or butter 2 tsp

natural yogurt, to serve

coconut oil 2 tbsp

maple syrup 100 milliliters

rolled oats 300 grams

hazelnuts 50 grams

pumpkin

almonds

sea salt flakes a large pinch

Add a bit of spice to your chicken traybake with cinnamon, cumin and turmeric. This simple pilaf with chicken thighs makes for an easy, nutritious midweek dinner

Healthy chicken pilaf traybake

onion 1, thinly sliced

garlic 1 clove, crushed

turmeric 1 tsp

cumin seeds 1 tsp

cinnamon 1 tsp

lemon 1, juiced

chicken

basmati rice 250

dill a handful, chopped

This simple prawn masala is super-easy to make, ready in under an hour AND comes in at under 500 calories, perfect if you're on the 5:2 diet. It's so delicious you'll forget you're being virtuous

Healthy prawn masala

onion 1, chopped

garlic clove

ginger 5cm piece, grated

coriander a bunch

tomatoes

raw king prawns 150 grams

chilli 1,

cumin 1 tsp

black peppercorns crushed to make 1 tsp

turmeric ½ tsp

coriander 1 tsp

wholemeal bread flour 150 grams

olive oil 1 tsp

spinach 100 grams, drained and chopped finely

Stuffed with smoky courgette, zesty black beans, pickled red onion and creamy avocado, these healthy tacos are bursting with flavour – they happen to be low in calories and vegan, too

Healthy tacos

red onion, thinly sliced

milliliters cider vinegar

tsp sweet smoked paprika

tsp cumin

tsp chipotle flakes

courgettes, trimmed and sliced into 1cm rounds

garlic,

can black beans,

coriander

dairy-free yogurt

lime, juiced

corn tortillas

salad leaves

avocado,

Combine the onion and vinegar in a small bowl with a pinch of salt and set aside. Mix the paprika, cumin, chipotle flakes and 2 tbsp of olive oil in a large bowl, seasoning well. Add the courgettes and toss together until coated. Put a large frying pan on a medium-high heat and, once hot, add the courgettes – you will probably need to do this in two or three batches. Cook on each side for 2-3 minutes or until deep in colour and charred, then transfer to a plate lined with kitchen paper. Cover and set aside.

Without cleaning the frying pan, add the remaining oil. Cook the garlic for 30 seconds, then add the black beans with a splash of water, cooking through for a few minutes until just warm and the water has evaporated. Season to taste, cover and set aside.

Finely chop half the coriander and put in a bowl along with the yogurt, lime juice and zest, mix together and season to taste. Heat the tortillas according to pack instructions.

Strain the pickled onions. When it’s time to build your tacos, layer the tortillas with the salad leaves and avocado. Sprinkle over the black beans and top with the courgettes, a drizzle of the herby lime yogurt and some of the pickled onions. Garnish with the remaining coriander (you can keep as is, or roughly chop if you’d prefer) and serve with the lime wedges to squeeze over.

This colourful soup is packed with nutritious veggies, pulses and spices for a vegan winter warmer with less than 250 calories

Moroccan veggie soup

vegetable oil

onion, finely chopped

celery,

preserved lemons, flesh

red chillis, deseeded and finely chopped

tomato purée

tsp turmeric

cinnamon

tin chopped tomatoes

(350 grams) potato,

tin chickpeas,

spinach

parsley,

Heat the vegetable oil in a large pan and add the onion, celery and a pinch of salt. Put on a lid and cook gently for 10 minutes, stirring regularly. Add the garlic, preserved lemons and red chillies, and cook for 2 minutes. Add the tomato purée and spices, and cook for a further 2 minutes before adding the chopped tomatoes, potato, chickpeas and 1.25 litres of boiling water.

Bring to the boil, then turn down and simmer for 30 minutes until the potatoes are tender. Tip in the spinach, flat-leaf parsley and a little seasoning, and stir for 1 minute until wilted. Add the lemon juice, then spoon into bowls with lemon wedges for squeezing.

Lift your chicken stew with pickled jalapeño chilli peppers and top with soured cream and grated cheese for a healthy and hearty midweek meal

Healthy chicken and black bean stew

onion,

garlic, crushed

½ red pepper,

tbsp mild chilli powder

cumin seeds

chicken thighs fillets,

tomatoes, chopped

chicken stock

tin black beans,

tbsp of drained and chopped pickled jalapeños

½ a small bunch coriander, chopped

soured cream

cheddar,

Heat the olive oil in a pan and cook the onion and garlic for 5 minutes until softened. Add the pepper and cook for 5 minutes until softened. Add the chilli powder and cumin seeds, and cook for 1 minute. Add the chicken and cook for 5 minutes until opaque.

Stir in the tomatoes, tomato purée and stock, and bring to a simmer. Cook for 10 minutes then add the beans and jalapeños, and cook for another 15-20 minutes or until thickened. Stir in the coriander and serve in bowls with soured cream and cheddar.

Make chicken breasts that little bit more exciting by chucking turmeric, smoked paprika, crispy chickpeas and baby spinach into the mix. Serve with lemony yogurt and toasted pittas

Turmeric chicken

1½ tsp ground turmeric

1½ tsp smoked paprika

¼ tsp dried chilli flakes

skinless chicken breasts,

shallots,

baby spinach, torn

0% fat natural yogurt

lemon lemon

wholemeal pittas, toasted and split

Pat the chickpeas dry with a clean tea towel, then tip into a colander and set aside. Combine the turmeric, paprika and chilli flakes in a small bowl. Tip the chicken and spices into a large bowl with ½ tbsp of olive oil, season well, and toss until well coated.

Heat another ½ tbsp of oil in a large frying pan over a medium-high heat, and arrange the chicken pieces in a single layer. Cook for 3-4 minutes undisturbed, then turn and cook for 3-4 minutes more or until the chicken is deeply golden and cooked through. If you’re using a smaller frying pan, do this in batches. Remove to a plate using a slotted spoon, leaving any fat in the pan.

Add the chickpeas to the pan with the chicken fat, along with the shallots, garlic and remaining oil. Season. Cook for 8-10 minutes, stirring occasionally, until the chickpeas start to turn golden and crisp up. Add the spinach, tossing to combine, and cook for a further 2 minutes until the spinach has just wilted. Remove from the heat, return the chicken to the pan and toss.

Meanwhile, combine the yogurt with the lemon juice. Season well. Spread the yogurt over four plates, and top with the chicken and chickpea mix. Serve with the lemon wedges and pittas.

This vibrant recipe sees chicken thighs slathered with harissa and cooked in a rich tomato sauce with beans and olives – a healthy, high-protein family meal

Harissa chicken and white bean bake

plum tomatoes

tbsp sherry vinegar

garlic

fennel seeds

chicken thighs

rose harissa

mixed olives, pitted

basil leaves

Heat the oven to 200C/fan 180C/gas 6. Using a blender, blitz the plum tomatoes with the sherry vinegar, garlic and fennel seeds to make a smooth sauce. Season and set aside.

Season the chicken thighs all over and rub the harissa underneath the skin. Heat the oil in a large shallow casserole over a medium-high heat. Fry the thighs in two batches, skin-side down, for 5 minutes or until the skins are golden. Remove to a plate.

Lower the heat, then pour the tomato sauce into the pan. Tip in the beans and olives. Mix, then nestle the chicken thighs, skin-side up, into the sauce. Put into the oven for 35-40 minutes or until the chicken is cooked through and the bean stew has reduced. Scatter over basil leaves to serve.

Quick, delicious and low calorie - Donal Skehan's kung pao chicken salad has got midweek winner written all over it. Make this Chinese-style chicken salad in just under half an hour.

Kung pao chicken salad

chicken breasts, butterflied

romaine lettuce, shredded

salad vegetables

tbsp sweet chilli sauce

tbsp rice vinegar

tbsp reduced-salt soy sauce

sesame seeds

spring onions, shredded

Heat the oil in a large frying pan. Season the chicken with salt and pepper and a sprinkle of the chinese five-spice. Fry for 3-4 minutes on each side until golden and cooked through. Set aside to rest and cool a little, then slice or shred.

Toss the chicken with the lettuce and mixed veg in a bowl.

Using a fork, mix together the sweet chilli sauce, remaining chinese five-spice, rice vinegar and soy sauce, then pour over the salad and toss well. Scatter with the sesame seeds and spring onion before serving.

Check out this vibrant griddled chicken salad with crunchy green beans, seasonal mangetout and mustardy lentils. This quick and easy salad is low calorie and ready in 30 minutes – the perfect way to start the week

Healthy chicken and lentil salad

green beans,

chicken breasts

herbs de Provence

tin green lentils, drained and rinsed

mangetout,

bag mixed baby leaves

flat-leaf parsley, leaves

Dijon mustard

tbsp red wine vinegar

Cook the green beans in a large pan of boiling salted water for 1 minute, then refresh in iced water. Once cold, drain and cut each in half.

Put the chicken breasts between two pieces of baking paper and use a rolling pin to bash to 1cm thickness. Drizzle with the oil, season generously and sprinkle over the herbs de provence. Heat a griddle pan to high and cook the chicken for 5-6 minutes on each side or until cooked through and really charred. Rest on a plate for 5 minutes, then slice.

Whisk together the dressing ingredients in a bowl with 1 tbsp of cold water and some seasoning. Tip in the lentils, mangetout and green beans, and toss well. Gently mix through the salad leaves and parsley, and divide between plates. Top with the griddled chicken and any resting juices.

Chicken gets ditched for tender cauli, meaty chickpeas and earthy spinach for this meat-free version of a curry classic – chill or freeze in portions, then reheat gently to serve

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