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

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.

GOOD TO KNOW

healthy

• 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

SERVES 4

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.

GOOD TO KNOW

healthy

• folate

• vit c

• 3 of 5-a-day

PER SERVING

210 kcals

• fat 8g

• saturates 2g

• carbs 8g

• sugars 8g

• fibre 5g

• protein 25g

• salt 0.3g

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April 2020