Made this – super simple and very tasty. We’re having it with a pan fried sea bass fillet and tender stem broccoli later 

Preparation Time:30 mins

Cooking Time:40 mins

Serves: 4

Calories per serving:247.7

Ingredients

Butternut Squash, Raw, peeled and chopped into 2cm cubes -500g

Oil, Olive -1 Tbsp/15ml

Barley -100g

Tomatoes, Sun Dried, chopped -50g

Pumpkin Seeds -1 Tbsp/10g

Black pitted olives, halved -7 Olives/24.5g

Basil, Fresh -2 Tbsps/10g

Balsamic Vinegar -2 Tbsps/30ml

Olive Oil, Extra Virgin -2 Tsps/10ml

Dijon Mustard -1½ Tsps/7.5g

Garlic, Raw -1 Clove/3g

Red Onions -50g

Capers, in Brine -1 Hpd Tsp/10g

Method

Preparation: Peel and de-seed butternut squash and cut into 2cm cubes. Peel and dice the red onion. Slice the sun dried tomatoes. Roughly chop the basil. Peel and finely dice garlic.

For the dressing

2 tbsp balsamic vinegar

2 tbsp extra-virgin olive oil

1 tsp Dijon mustard

1 garlic clove, finely chopped

Heat oven to 200C/fan 180C/gas 6.

Place the squash on a baking tray and toss with olive oil. Roast for 20 mins. After 20 mins, stir thoroughly and then add the chopped onion. Continue to roast for a further 20 minutes.

Meanwhile, boil the barley for about 25 mins in salted water until tender, but al dente.

While this is happening, whisk the dressing ingredients in a small bowl, then season with salt and pepper. Drain the barley, then tip it into a bowl and pour over the dressing. Mix well and let it cool.

Add the remaining ingredients (olives, capers, chopped basil, seeds) to the barley and mix well.

This will keep for 3 days in the fridge and is delicious warm or cold.

Nutrition Data Per Serving

Calories (kcal) 247.7

Protein (g) 5.0

Carbohydrate (g) 31.7

Fat (g) 10.8

Fruit & Veg 1.8

Fibre (g) 5.5

This was so easy and quick and very, very delicious. We’ll definitely be making it again!

Preparation Time: 5 mins

Cooking Time: 18 mins

Serves: 2

Calories per serving: 278

---

Ingredients

Salmon, Fillets, Raw, Skin-On (2 x 90g) – 190g

Butter, Salted – 8g

Cheese, Parmesan, finely grated – 15g

Lemon, Zest – 2 Tsps/4g

Breadcrumbs, Panko – 15g

Mustard, Dijon, Average- 6g

Dill, Dried, Average- ½ Tsp/0.5g

Oil, Olive, Average- 3ml

Preparation: Melt butter in microwave. Finely grate parmesan cheese. Zest half a lemon.

Method

1   Heat oven to 200 degrees. Use oil to brush bottom of a Pyrex baking dish. Pat salmon dry with paper towel. Place salmon, skin side down, in dish; spread with the Dijon mustard.

2   Mix panko bread crumbs, cheese, lemon zest and dill with the melted butter. Press bread crumb mixture evenly on salmon.

3   Bake uncovered 15 to 25 minutes (I cooked for 18 mins) or until salmon flakes easily with fork. Serve immediately.

I served mine with some stir-fried cabbage and leek and half a pouch of brown rice with roasted vegetables.

Nutrition Data Per Serving

Calories (kcal) 278

Protein (g) 21.8

Carbohydrate (g) 6.6

Fat (g)18.4

Fruit & Veg 0.0

Fibre (g) 0.2

This was lovely – very filling and a nice bit of heat from the chilli and the chorizo. It suggested serving with green beans and rice – but it most certainly didn’t need the rice!

Preparation Time: 20 mins

Cooking Time: 30 mins

Serves: 2

Calories per serving: 424

Ingredients

Oil, Olive – 7ml

Onions, peeled and sliced -100g

Peppers, Yellow, Raw (1 medium) cut into bite-sized chunks – 155g

Courgette, Raw – cut in half lengthwise and then sliced – 200g

Chorizo, sliced – 70g

Tomatoes, Chopped, in Tomato, Canned – ½ Can/200g

Butter Beans, Canned – ½ Can/125g

Tomato Puree, Double Concentrate – 1 Tbsp/15g

Oregano, Dried,- ½ Tsp/0.5g

Dried Chilli Flakes – ½ Tsp/1.5g

Stock Cubes, Chicken, half a cube

Parsley, Fresh – 1 Tbsp/3.8g

Salt – 1 Pinch/0.1g

Freshly Ground Black Pepper – 1 Pinch/0.2g

Chicken Breast Fillets 2 x 100g, cut into slices – 200g

Method

Heat the oil in a large, non-stick frying pan or saute pan. Add the chicken and season with the pepper. Fry for 2 minutes, stirring regularly.

Transfer the chicken to a plate using a slotted spoon or spatula and add the onion, pepper, courgette and chorizo to the pan. Fry over a medium high heat for 3 minutes, stirring regularly.

Add the wine, tomatoes, butterbeans, tomato puree, oregano, chilli flakes and chicken stock cube to the pan. Refill the tomato tin with cold water, pour into the tomato mixture and stir. Season with a little salt and pepper.

Bring the sauce to the boil, return the chicken to the pan and simmer for 8-10 minutes, or until the chicken is tender and cooked through and the sauce has thickened.

Garnish with the parsley and serve immediately. Goes nicely with green beans,

Nutrition Data Per Serving

Calories (kcal) 424.6

Protein (g) 42.4

Carbohydrate (g) 26.4

Fat (g) 16.9

Fruit & Veg 5.1

Fibre (g) 8.1