Whole roast chicken with braised roots & peas
Layer swede, potato and leeks to roast alongside a chicken for a healthy dinner. A whole chicken is budget-friendly as it can provide leftovers for the week
Cod & olive tagine with brown rice
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 4
Skip to ingredients
- 3 tbsp rapeseed oil
- 2 red onions(about 320g), chopped
- 250g swedefinely chopped
- 2 carrots(about 200g), finely chopped
- 3 strips of lemon peelfinely chopped
- 4 garlic clovesthinly sliced
- 1 tsp ground cinnamon
- 1 tsp cumin seeds
- 2 tsp ground coriander
- 400g can chopped tomatoes
- 2 tbsp tomato purée
- 300ml vegetable stockmade with 1½ tsp bouillon powder
- 12 pitted green oliveshalved lengthways
- 250g easy-cook brown rice
- 4 frozen skinless cod fillets(about 360g)
- ⅓ pack of corianderchopped
Nutrition: Per serving
- kcal428
- fat12g
- saturates1g
- carbs56g
- sugars13g
- fibre9ghigh
- protein19g
- salt1.1g
Method
step 1
Heat the oil in a large pan over a medium heat and fry the onions, swede, carrots, lemon peel and garlic for 10 mins, stirring frequently. Add the spices and stir briefly.
step 2
Stir in the tomatoes, tomato purée, stock and olives. Cover and cook for 25 mins.
step 3
Boil the rice following pack instructions. Stir the tomato mixture well, then nestle in the frozen cod fillets. Cover and cook for 20 mins until the fish is cooked through. Scatter with the coriander. Serve half with half the cooked rice. Leave the rest of the tagine and rice to cool, then keep chilled for up to three days. Reheat the tagine in a pan over a low heat until piping hot, and reheat the rice in the microwave until completely heated through.
This recipe is part of our free 7-day healthy diet plan. This easy-to-follow, nutritionist-created plan will inspire you to cook and eat more healthily. Nourish yourself with seven days of meals, snacks and treats.
