Easiest Ever Midweek Meals
BBC Good Food ME|July 2019
Easiest Ever Midweek Meals

Share these new ideas for easy suppers with a friend or partner.

Esther Clark

Avocado, roasted broccoli & sesame rice salad

SERVES 2 PREP 15 mins COOK 20 mins EASY V

1 large head broccoli, cut into florets

1 large red onion, peeled and cut into chunky wedges

2 tbsp sesame oil

2 tbsp soy sauce

2 tbsp rice wine vinegar

½ tbsp honey

250g pouch microwavable brown rice, cooked following pack instructions and cooled a little

1 small avocado, stoned, peeled and sliced

½ small bunch coriander, roughly chopped

1 tbsp sesame seeds, toasted

1 red chilli, finely sliced

Heat the oven to 220C/ 200C fan/gas 7. Tip the broccoli onto a baking sheet along with the red onion and 1 tbsp of the sesame oil. Roast for 20 mins or until the broccoli is tender. Leave to cool a little.

Whisk the remaining sesame oil, soy, rice wine vinegar and honey in a small bowl. Toss the broccoli, rice, onion and dressing together in a large bowl, then gently mix in the avocado and coriander. Divide between bowls and top with the sesame seeds and chilli.

GOOD TO KNOW calcium folate fibre vit c iron 3 of 5-a-day

PER SERVING 760 kcals fat 44g saturates 8g carbs 57g sugars 21g fibre 23g protein 22g salt 2.5g

Barley & broad bean risotto

SERVES 2 PREP 25 mins COOK 45 mins EASY V

2 tbsp olive oil

1 small onion, finely chopped

2 large garlic cloves, crushed 150g pearl barley 700-800ml hot vegetable stock 250g frozen broad beans, podded, defrosted

1 lemon, zested

1 tbsp finely chopped mint, plus extra to serve

3 tbsp ricotta

1 tbsp finely chopped basil

2 tbsp parmesan or vegetarian alternative, grated, plus extra to serve

Heat the oil in a large saucepan. Add the onion along with a pinch of salt and gently fry for 8-10 mins or until softened. Stir through the garlic and cook for 1 min. Tip in the pearl barley and 600ml of the stock. Bring to the boil, lower to a simmer and cook for 35 mins, stirring regularly, until nearly all the liquid has been absorbed and the pearl barley is tender. Add the remaining stock, a splash at a time, to loosen if it looks too thick.

Roughly chop half of the podded broad beans (or pulse a few times in a food processor), keeping the rest whole. Stir all the broad beans into the risotto along with the lemon zest, mint, ricotta, basil and parmesan (with a splash more stock or water if it looks dry). Season, then serve in bowls with extra mint and parmesan scattered over.

GOOD TO KNOW calcium fibre iron 2 of 5-a-day

PER SERVING 670 kcals fat 24g saturates 9g carbs 78g sugars 6g fibre 13g protein 28g salt 0.4g

Black bean & prawn quesadillas

SERVES 2 PREP 15 mins COOK 20 mins EASY

1 tbsp olive oil

1 onion, finely sliced

1 red pepper, thinly sliced

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July 2019