Greek bean stew
This hearty Mediterranean dish ticks all the boxes: it"s tasty, filling and full of goodness.
CALORIES PER PORTION 200 kCals serves 4 3 x 400 g (13 oz) cans of b.u.t.ter beans, drained and rinsed 1 tablespoon olive oil 2 onions, chopped 2 celery sticks, finely chopped 2 carrots, chopped 2 garlic cloves, finely chopped 1 teaspoon mixed dried herbs 1 x 400 g (13 oz) can of chopped tomatoes 1 courgette, chopped 2 teaspoons tomato puree 2 teaspoons clear honey salt and freshly ground black pepper serve with: a green salad Put the b.u.t.ter beans in a saucepan and cover with water. Bring to the boil and cook for about 1minute - don"t let them disintegrate. Remove the pan from the heat, drain and rinse the beans.
Preheat the oven to 180C (350F) Gas mark 4. Warm the olive oil in a large saucepan over a medium heat. Add the onions and cook for 5-10 minutes, or until they begin to change colour, then stir in the celery, carrots and garlic and cook for a further 2 minutes.
Add the herbs, chopped tomatoes and courgette. Fill the empty tomato can with water, mix in the tomato puree and swirl the liquid around to collect any remaining tomato juice, then tip it into the pan. Cook for a further 10 minutes.
Add the beans and the honey; stir well and cook for a further 5 minutes. Check the seasoning and add salt and pepper to taste. Ladle the bean and vegetable mixture into a large ovenproof dish. Bake in the preheated oven for 30-40 minutes, until the beans on the surface start to get crispy (check the stew during the cooking time and add a little water if it looks too dry). Remove the dish from the oven and serve, accompanied by a plain green salad.
B.
Add a dressing to the salad (2 teaspoons olive oil and 34 teaspoon balsamic vinegar) as well (this adds 85 calories)
C.
Add salad dressing, as for B, and have a 50 g (2 oz) piece of ciabatta or similar bread (no spread) as well (this adds 220 calories)
D.
Add salad dressing, as for B, and have a small individual ciabatta, about 85 g (314 oz) as well (this adds 315 calories)
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Tunisian fish stew with couscous
Cod fillet can be subst.i.tuted for the monkfish, but add it later in the cooking time as it is usually thinner and will disintegrate if overcooked.
CALORIES PER PORTION 325 kCals serves 4 1 x piece of monkfish tail, weighing about 500 g (1 lb) 2 teaspoons olive oil 2 onions, finely chopped 2 garlic cloves, chopped 1 teaspoon ground c.u.min 12 teaspoon cayenne pepper 12 teaspoon turmeric 2 carrots, peeled and chopped 2 red peppers, deseeded and chopped 12 small new potatoes, not more than 250 g (8 oz) 4 teaspoons tomato puree dissolved in 400 ml (14 fl oz) hot water 200 g (7 oz) couscous Fillet the monkfish. Using a really sharp knife, slice the fillets away from the central bone, then cut away the purplish membrane on the outside. Discard the bone and membrane, cut the flesh into chunks, put them in a bowl, cover and set aside.
Put the oil in a large saucepan over a medium heat. Add the onions and cook for 5 minutes until softened but not brown. Add the garlic and stir in the spices, and cook for a further minute, stirring well. Put the carrot, peppers and potatoes in the pan, mix them in, then add the tomato puree and water. Cook for 15 minutes.
Add the monkfish. Top up with some more water to cover everything, if necessary - this fish stew should be quite liquid. Partly cover the pan and cook for a further 10 minutes, or until both the vegetables and the monkfish are cooked and the liquid has reduced a little.
Towards the end of the cooking time, prepare the couscous. Boil a kettle and put the couscous in a large bowl. Cover it well with boiling water and stir with a fork. Cover the bowl with a saucepan lid, and wait until the grains have plumped up and absorbed a lot of the water (add more if you need to) - about 2 minutes. Stir the couscous a couple of times, then drain it well through a fine sieve if necessary.
Put a serving of couscous on each plate and ladle the stew over it. Serve immediately.
B.
Have a rocket salad dressed with 1 teaspoon olive oil and drizzled with a little lemon juice as well (this adds 50 calories)
C.
Have a salad, as for B, increase the couscous to 240 g (734 oz) and have a piece of wholemeal bread to mop up any remaining sauce as well (this adds 175 calories)
D.
Have a salad and a piece of bread, as for C, but increase the couscous to 300 g (10 oz) (this adds 225 calories)
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Chicken, bacon & mushroom stew
This is a version of the French dish known as "Coq au vin", but without any fiddly bones to fish out of the stew.
CALORIES PER PORTION 475 kCals serves 4 600 g (1 lb 3 oz) skinless chicken b.r.e.a.s.t.s, cut into large chunks 2 teaspoons plain flour 2 tablespoons olive oil 2 lean back bacon rashers, chopped into strips 100 g (312 oz) small onions, peeled and larger ones halved 2 garlic cloves, finely chopped 150 ml (14 pint) red wine 250 g (8 oz) mushrooms, chopped, including stalks 500-600 ml (17-20 fl oz) fresh chicken stock or water 1 bay leaf 1 thyme sprig salt and freshly ground black pepper for the mashed potatoes: 300 g (10 oz) potatoes, peeled and chopped 10 g (12 oz) b.u.t.ter 2 teaspoons semi-skimmed milk serve with: 200 g (7 oz) broccoli Put the chicken b.r.e.a.s.t.s in a bowl, sprinkle the flour over them and then mix to evenly cover. Put 1 teaspoon of oil in a large pan or heatproof ca.s.serole and set over a medium heat, then add the chicken pieces and seal, turning them over. Remove the chicken from the pan and set it aside.
Add the remaining oil to the pan and add the bacon, onions and garlic. Stir them until they begin to brown, then add a quick slug of the wine to stop them sticking. Cook for 2 minutes and then add the mushrooms and another slug of wine. Cook for 2 further minutes.
Return the chicken to the pan and stir well. Add the rest of the wine and the chicken stock or water to cover. Bring to the boil, then reduce the heat to a steady simmer and cook until the chicken is tender, about 45 minutes.
When the stew is nearly ready, prepare the vegetables. Put the potatoes in a saucepan of cold water. Bring to the boil and cook until the potatoes are tender. Boil the broccoli in a separate pan until it is tender. Drain the potatoes, then add the b.u.t.ter, milk, a little salt and black pepper, and mash them well.
Check the seasoning of the stew and serve, accompanied by the mashed potato and the broccoli.
B.
Have a green salad dressed with 2 teaspoons olive oil and 1 teaspoon wine vinegar as well (this adds 90 calories)
C.
Have a salad, as for B, and a larger portion of mash (make it with 400 g/13 oz potatoes, a tiny bit more b.u.t.ter and another teaspoon of milk), and also have a small 150 ml (14 pint) gla.s.s of red wine (this adds 240 calories)
D.
As for C, and have a larger serving of the stew (consider this as serving 3 people rather than 4) as well (this adds 340 calories)
see all soups & stews Fish, Poultry & Meat
Haddock, baby vegetables & mayonnaise with a hint of garlic; Baked mackerel with carrot & fennel salad; Tuna with Mexican salsa; Baked cod with a crispy tomato crust; Salmon with yellow pepper, tomato & onion; Grilled salmon with ginger & lime b.u.t.ter; Salmon fillets with pesto & pasta; Grilled plaice with a lemon & orange sauce & new potatoes; Spicy North African prawns with rice; Prawn & vegetable stir-fry; Pasta with creamy chicken; Stir-fried chicken with mangetout or green beans; Chicken with olives, lemon & chickpeas; Marinated chicken kebabs; Chicken curry with yogurt (and a kick); Lamb curry with coconut milk; Lamb cutlet with chickpeas, shallots & parsley; Moroccan lamb ca.s.serole with apricots; Pork fillet with lentils & mustard; Chilli con carne; Steak with herby, healthy chips
FISH, POULTRY & MEAT.
Haddock, baby vegetables & mayonnaise with a hint of garlic
Use any baby vegetables you like for this tasty supper dish with Mediterranean-style mayo.
CALORIES PER PORTION 455 kCals serves 2 5 tablespoons light mayonnaise a squeeze of lemon juice 2 garlic cloves, crushed 2 x haddock fillets, weighing about 200 g (7 oz) each 1 large onion, cut into large chunks 1 large carrot, cut into large chunks 1 thyme sprig 250 g (8 oz) small new potatoes 150 g (5 oz) baby carrots, trimmed 50 g (2 oz) mangetout, trimmed, or peas 100 g (312 oz) small green beans, topped and tailed a sliver of b.u.t.ter, not more than 10 g (12 oz) salt To prepare the mayonnaise, put the mayonnaise, lemon juice and garlic in a bowl and mix well. Cover with clingfilm and refrigerate until needed.