Speedy suppers
If you can’t face being in the kitchen for hours, try these quick meals
Mediterranean Spaghetti
Serves 4
2 tbsp olive oil
1 onion, sliced
1 red pepper, deseeded and sliced
1 large garlic clove, crushed
1 courgette, halved lengthways then sliced
400g canned chopped tomatoes
200g mushrooms, thickly sliced
500g dried spaghetti
4 tbsp green pesto
Parmesan shavings, to serve
l Heat the oil in a large frying pan over a medium heat. Add the onion and pepper and cook, stirring, for 5 minutes. Add the garlic and courgette, cook for 5 minutes, then add the tomatoes. Half-fill the can with water then pour into the pan. Add the mushrooms. Bring to the boil, then reduce the heat and simmer for 5 minutes. Season to taste.
l Meanwhile, in a large saucepan of boiling water, cook the spaghetti according to packet instructions. Drain and return to the pan.
l Stir the pesto into the spaghetti and divide between 4 bowls. Top with the sauce and Parmesan shavings. Serve with garlic bread.
Quick Lamb Cutlets with Mixed Greens
Serves 4
12 lamb cutlets
Knob of butter
1 garlic clove, sliced
Splash of white wine or water
2 bunches of asparagus, trimmed
Handful of Swiss chard, trimmed and roughly chopped
2 handfuls of fresh peas
4 handfuls of spinach, washed
l Season the lamb with salt and pepper. In a very hot pan, sear the cutlets for 2 minutes each side or longer depending on the thickness of the cutlet. Leave to rest.
l Meanwhile, melt the butter in a large pan; add the garlic and fry until light brown. Add a splash of white wine or water and the asparagus and cook for 3 minutes. Add the chard stalks and peas and cook for a further 2 minutes. Add the spinach and chard leaves and cook until wilted. Season to taste.
l Serve the lamb with the vegetables with some thick yoghurt and shredded fresh mint leaves.
Lemon Risotto with Garlic Prawns
Serves 4
20 large peeled prawns, tail shells on
1 tsp finely grated fresh ginger
3 garlic cloves, crushed
4 tbsp sweet chilli dipping sauce
1 large lemon, juice and zest
1.2 litres vegetable stock, hot
Pinch of saffron threads
1 tbsp low-fat spread
1 bunch spring onions, finely chopped
300g Arborio rice (risotto)
small handful parsley leaves, to serve
l Put the prawns, ginger, 1 garlic clove, chilli sauce and 1 tablespoon of lemon juice in a bowl and mix well.
l For the risotto, pour the stock into a saucepan, add the saffron and simmer over a low heat.
l Melt the spread in a pan and saut? the onions and remaining crushed garlic for 2 minutes. Stir in the rice and zest and cook for 1 minute. Add a ladleful of the stock and cook, stirring occasionally, until it has been absorbed. Continue to add the stock, a ladleful at a time and cook for about 20 minutes or until the rice is just cooked. Remove from the heat, stir in the remaining lemon juice and set aside.
l Heat a wok or frying pan over a very high heat. When really hot, tip in the prawn mixture and cook, stirring, for 2-3 minutes, until the prawns turn pink and sauce is bubbling and thick.
l Spoon the risotto into warm bowls, top with the prawns and scatter over the parsley leaves to serve.
