Marvellous meals in 30 MINUTES!

After those particularly hectic days, the less time in the kitchen the better

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CHICKEN AND MANGETOUT FRIED RICE

Keeping a few packs of microwavable rice and a bottle of soy sauce in your cupboard is a great start to making a speedy supper.

PER SERVING

403 cals, 7g fat, 1g sat fat, 51g carbs

SERVES 4

•200g pouch cooked basmati rice

•2tbsp sunflower oil

•2 red onions, finely sliced

• 400g (14oz) chicken breast fillets, cubed

• 8 spring onions, trimmed and sliced

•200g (7oz) mangetout

•2tbsp soy sauce

•Zest and juice of 1 lemon

•1tbsp honey

• 4tbsp chopped fresh coriander

1Microwave the rice, according to the pack instructions, and set aside. Heat the oil in a wok or a frying pan, and cook the onions for a few mins. Add the chicken and cook for 5-8 mins until browned and cooked through.

2Add the spring onions and mangetout and cook over a high heat for a few mins.