Easiest ever midweek meals
Easiest ever midweek meals
Get that Friday feeling during the week with healthier twists on takeaway favourites

Jerk-style chicken pilaf

SERVES 4 PREP 10 mins

COOK 20 mins EASY

1 tbsp rapeseed oil

1 onion, finely sliced

4 boneless, skinless chicken thighs, cut into thick strips

1-2 tbsp jerk seasoning

1 green chilli, deseeded and sliced (optional)

2 large garlic cloves, crushed

2 x 250g pouches microwave basmati rice, cooked

400g can kidney beans, drained and rinsed

1 lime, zested and juiced, plus wedges to serve

3 spring onions, finely sliced

½ small bunch of coriander, finely chopped

  • Heat the oil in a large flameproof casserole dish over a medium-high heat. Add the onion and a pinch of salt and fry for 5-6 mins. Add the chicken and fry for 7-8 mins more. Stir in the jerk seasoning, chilli, if using, and garlic, and cook for 1 min.

  • Stir in the rice, beans and lime zest and juice. Cook until heated through. Scatter over the spring onions, coriander and serve with the extra lime wedges.



• low cal

• fibre

• 1 of 5-a-day

• gluten-free

PER SERVING 411 kcals

• fat 11g

• saturates 2g

• carbs 53g

• sugars 4g

• fibre 8g

• protein 22g

• salt 0.8g

Pork souvlaki


PREP 15 mins plus

marinating COOK 10 mins EASY

400g lean pork shoulder, cut into 2cm chunks

1 tbsp olive oil

½ tbsp dried oregano

1 lemon, zested and juiced

½ tsp hot paprika 100ml fat-free yogurt

1 small garlic clove, grated

½ cucumber, trimmed and grated

2 red peppers, deseeded and cut into chunks

  • 2 Little Gem lettuces, leaves separated chilli sauce, to serve (optional) flatbreads, warmed, to serve (optional)

  • Put the pork in a large bowl with the oil, oregano, lemon zest and juice and paprika as well as a good pinch of salt. Toss everything together to combine and leave to marinate for 10 mins.

  • Combine the yogurt, garlic and cucumber together in a bowl. Season with salt and set aside.

  • Heat the grill to high. Thread the marinated pork and the peppers on four metal skewers, alternating between the pork and peppers as you go. Place on a non-stick baking sheet and grill for 3-4 mins on each side, or until cooked through and golden brown.

  • Serve with the lettuce, yogurt mixture and chilli sauce, and flatbreads, if you like.



• folate

• vit c

• 3 of 5-a-day


210 kcals

• fat 8g

• saturates 2g

• carbs 8g

• sugars 8g

• fibre 5g

• protein 25g

• salt 0.3g


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April 2020