5 DINNERS UNDER 500 CALORIES

TOMATO PEPPER PASTA BAKE INGREDIENTS

Per portion: 400 kcals, 4.5g fat, 2 portions of your five a day

250g large pasta shells
3 red peppers
1 tsp olive oil
3 garlic cloves, chopped
good pinch chilli
1 tbsp chopped fresh oregano
2 x 400g cans chopped tomatoes

For the topping:

125g light mozzarella, torn
25g stale white bread
1 garlic clove, chopped
1 tsp olive oil
sprig rosemary

METHOD

1. Cook the pasta according to the packet instructions, ensuring the pasta is still quite firm. Drain well and set to one side. Preheat the grill to high, place the peppers on the grill pan and cook for 10 minutes, turning occasionally until lightly charred and softened. Allow to cool before peeling, deseeding and roughly chopping.

2. To make the sauce, heat the olive oil in a saucepan, add the garlic and very gently cook for three minutes, taking care not to burn. Add the chilli and oregano and stir in the tomatoes. Add 300ml water, bring to the boil and then simmer for 20 minutes until thickened and rich.

3. Preheat the oven to 200°C/180°C fan/Gas 6. Combine the pasta, sauce and peppers and spoon into a 2-litre ovenproof dish. Scatter over the mozzarella. Break the bread up into rough crumbs, mix with the olive oil, garlic and rosemary and season well. Scatter over the pasta and bake for 20-25 minutes until golden and bubbling.

CREAMY MUSHROOM QUINOA RISOTTO INGREDIENTS

Per portion: 340 kcals, 9g fat, 1 portion of your five a day

1 tbsp olive oil
300g mixed mushrooms, sliced if large
1 garlic clove, chopped
2 tsp chopped fresh thyme
100g quinoa
1 litre light hot vegetable stock
175g risotto rice
3tbsp chopped fresh parsley
100g ricotta cheese
25g Parmesan, finely grated

METHOD

1. Heat the oil in a large non-stick saucepan, add the mushrooms and garlic and season. Cook over a medium-high heat for 4 minutes until all of the moisture has cooked off the mushrooms. Add the thyme and quinoa, stir to coat in the oil. Add a ladleful of stock and stir until absorbed.

2. Add the rice, stir well and then add another ladleful of stock. Keep stirring and adding the stock until the rice is just tender and the stock has been used up. Remove from the heat, season to taste, add parsley then divide among four warmed bowls. Top each with some ricotta and Parmesan and serve with wilted chard or spinach.

HARISSA CHICKEN SKEWERS INGREDIENTS

Per portion: 400 kcals, 5.5g fat, 1 portion of your five a day

1 tbsp harissa paste, plus 1 tbsp extra to serve
good pinch cinnamon
1 tbsp olive oil
4 chicken breasts, cut into large cubes
100g fat-free Greek yoghurt

For the salad:

150g wholewheat bulgar wheat
200g tenderstem broccoli, cut into bite-sized pieces
200g sugar snaps, halved lengthways
4 spring onions, finely chopped
3 tbsp chopped fresh coriander
1 tbsp chopped fresh oregano
1 small garlic clove, crushed
juice ½ lemon
100g pomegranate seeds

METHOD

1. Combine the harissa paste, cinnamon and oil and season well. Add the chicken, combine well and chill for an hour or overnight if possible. Thread the chicken on to skewers. Preheat the grill to medium high and cook the chicken for 10 minutes, turning occasionally until cooked through and lightly charred.

2. Meanwhile, to make the salad, bring a pan of water to the boil, add the bulgar wheat and cook for 10 minutes until tender. Drain well and set to one side. Steam the broccoli for 2 minutes, add the sugar snaps and steam for 2 minutes. Combine the bulgar wheat and steamed veggies, add the remaining ingredients and season very well. Serve the skewers with the salad, a spoonful of yoghurt and some extra harissa paste.

SEARED STEAK WITH GARLIC ‘MAYO’ AND WEDGES INGREDIENTS

Per portion: 432 kcals, 10.5g fat, 0 portions of your five a day

4 x 150g bavette steaks
1 tbsp balsamic vinegar
1 tsp olive oil
2 tbsp chopped fresh herbs (we used thyme, chives and parsley)
800g floury potatoes, scrubbed
1 tsp olive oil
For the mayo:
300g packet silken tofu
1 tsp Dijon mustard
1 tsp lemon juice
1 small garlic clove, crushed

METHOD

1. Preheat the oven to 200°C/180°C fan/Gas 6. Cut the potatoes into wedges, place in a non-stick roasting tin, drizzle with the oil and combine well. Roast for 20 minutes, turning occasionally until crisp and cooked through.

2. Place the mayo ingredients in a food processor and whizz until perfectly smooth. Season to taste and chill until needed.

3. Place the steaks on a plate, drizzle over the balsamic and oil, scatter with the herbs and season well. Preheat a large frying pan until hot, add the steaks 2 at a time and cook over a high heat for 2 minutes on each side. Allow to rest before serving with the wedges and 2 tbsp of the ‘mayo’. Serve with salad.

REALLY RICH VEGGIE BOLOGNESE INGREDIENTS

Per portion: 444 kcals, 9.5g fat, 5 portions of your five a day

150g puy lentils
2 tbsp rapeseed oil
2 onions, finely chopped
1 carrot, finely chopped
2 celery sticks, finely chopped
1 red pepper, finely chopped
250g chestnut mushrooms, finely diced
2 garlic cloves, chopped
1 tsp oregano
2 x 400g cans chopped tomatoes

To serve:

150g dried spaghetti
1 large courgette, spiralled

METHOD

1. Rinse the lentils and place in a large pan. Cover with plenty of water, bring to the boil and simmer for 15 minutes or until just tender. Drain and set to one side.

2. Heat the oil in a large non-stick saucepan, add the onion, carrot and celery and cook gently for 10 minutes until perfectly softened. 

3. Add the pepper, mushrooms and garlic and cook for a further 5 minutes. Stir in the oregano and tomatoes and add 300ml water. Bring to the boil and then simmer for 10 minutes. Add the lentils to the sauce and cook for 5-10 minutes until perfectly rich. Season well.

4. Meanwhile, cook the pasta according to the packet instructions, adding the courgette for the last minute of cooking. Drain well, divide among four warmed shallow bowls and top with the sauce.