Ad

Showing items 1 to 3 of 6

Showing items 1 to 3 of 3

Healthy chicken pad Thai in a wok
Healthy pad Thai
A star rating of 4.5 out of 5.12 ratings

Toss chicken with rice noodles and stir-fried veg to create a deliciously healthy dinner. There's a vegan option, too, which uses peanut butter (see tip, below)

Two plates of harissa vegetables with quinoa
Harissa vegetables with quinoa
A star rating of 4.7 out of 5.9 ratings

Combine protein-rich quinoa with root veg to enjoy all five of your 5-a-day. The added fermented coconut yogurt will have gut bacteria benefits, too

One-pan beef stew in a large casserole dish with vegetable mash
One-pan beef stew with vegetable mash
A star rating of 4.8 out of 5.21 ratings

Make an easy stew that contains all of your 5-a-day. If red meat is lean, it’s a valuable source of protein, iron, zinc and B vitamins, but we also have a vegan option (see tip, below)

  • 2 tbsp rapeseed oil
  • 250g baby potatoes
    sliced
  • 1 large orange pepper
    deseeded and cut into chunks
  • 1 bay leaf
  • 1 leek
    trimmed and thinly sliced
  • 2 large garlic cloves
    thinly sliced
  • 200g pack passata
  • 200ml vegetable stock
    made with 1 tsp vegetable bouillon powder
  • 10g flat-leaf parsley
    chopped
  • 280g pack cod loin
    cut into 6 large chunks
  • 100g frozen wild red shrimp
    defrosted and peeled
  • 100g fine trimmed green beans
    halved

Nutrition: Per serving

  • kcal440
  • fat14g
  • saturates1g
  • carbs33g
  • sugars13g
  • fibre10g
    high
  • protein41g
  • salt1.3g
Ad

Method

  • step 1

    Heat the oil in a wide non-stick pan over a medium heat and fry the potatoes, pepper and bay leaf for 5 mins until they start to colour. Add the leek and garlic, cook for a few minutes more, then stir in the passata and stock. Bring to a simmer, cover and cook for 25 mins until the potatoes are tender.

  • step 2

    Add the parsley, cod, shrimp and green beans, then put the lid back on and cook for about 7 mins more, or until the fish flakes easily when pressed with a fork. Will keep chilled overnight, but best eaten fresh.

Recipe tip

Make it vegan

Vegan winter one-pan
Up the potato quantity to 300g and swap the cod and prawns for 160g baby spinach and 45g dry-roasted peanuts. Add these right at the end of cooking to wilt the spinach.

Nutrition
Per serving: 465 kcals, fat: 24g, saturates: 3g, carbs: 39g, sugars: 14g, fibre: 13g, protein: 17g, salt: 1.3g
Good to know: vegan, healthy, folate, vit c, iron, fibre, 4 of 5-a-day

Ad

Comments, questions and tips (13)

Rate this recipe

What is your star rating out of 5?

Choose the type of message you'd like to post

Choose the type of message you'd like to post

Overall rating

A star rating of 4.4 out of 5.24 ratings

chris.deacon02636

Love the idea but agree with other about the potatoes needing longer or par boil first; pepper went mushy as the potatoes tool too long. Cod chunks fell apart too quickly and so would suggest using a firmer white fish such as halibut or monkfish.

jtmqvs5qbc91776

Good flavor. Added some Cajun seasoning, Worcestershire sauce, and a tiny bit of sugar.

Frantic Flapjack

Good ingredients and a good supper dish for a winter's night but it was quite bland. It does need to be seasoned well.

w7z65mtcgfZEk9t0cD

Delicious. Added a little creole spice to give it more depth of flavour.

valwishy

This recipe is absolutely delicious so I don’t understand the comments about it being bland. I did par boil the potatoes first and the texture was perfect. I like green beans to have a crunch so they work well for me just as the recipe suggests. I used large prawns from a fish shop which are full of…

Ad
Ad

Related guides

Ad

You may also like

Related recipe collections