MIDWEEK MEALS
Serves 2 Takes 15 mins Cost per serve 75p
Source of vitamin C which supports the normal function of the immune system 150g buckwheat or wholewheat fusilli 120g pack Tenderstem broccoli tips 1 tbsp olive oil ÛÁ »» É«É  »÷ Û»« £ »« »Éó  »÷ Û»« Ω tsp crushed chillies Ω tsp fennel seeds » £ Éè £ ãã É Û »÷ £ ã 4 tbsp half-fat crème fraîche Ω lemon, zested and juiced 40g vegetarian hard cheese or V Á Û Â Â »÷ £ ã ÉÔã«É »
1 Cook the pasta to pack instructions, adding the broccoli to the pan for the last 3 mins. Drain well, reserving 3 tbsp of the cooking water. 2 Meanwhile, heat the oil in a large frying pan over a low heat. Add the onion and cook for
SICILIAN-ST YLE S PAG H E T T I Serves 2 Takes 15 mins Cost per serve 89p
Source of vitamin B1 which supports the normal function of the heart 1 tsp olive oil 40g breadcrumbs £ ¢ Û¨ Ô Û» ÷ » ó Û Â »÷ chopped 150g wholewheat spaghetti 2 x 120g tins sardines in oil, drained ãÛÔ É«» Û ó ¸ ÉÂ Û ÁÉó  ۨ 㨫 ¸»÷ ¸ ÛÁ »» É«É  »÷ « Ω tsp crushed chillies 40g raisins ã ÛÔ ô¨«ã ô«Â ÉÔã«É » £ Ô«Â ÂèãÛ ãÉ Ûã ÉÔã«É » Ω lemon, zested and juiced
5 mins, then stir in the garlic, crushed chillies and fennel seeds. Increase the heat to medium and cook for 3 mins. 3 Add the courgette and some seasoning. Fry for 3 mins or until the courgette is golden. 4 Add the pasta, broccoli and reserved water to the frying pan. Remove from the heat and stir in the crème fraîche, lemon juice and cheese (if using). Season with black pepper to serve. Each serving contains Energy
1231kJ 294kcal 15%
92
Saturates
Sugars
Salt
6g 6%
0.8g 13%
of the reference intake. See page 8. Carbohydrate 38g Protein 9g Fibre 4g
COOK’S TIP Sausages are also good here: remove the meat from the skins and fry before adding the courgette.
Serves 2 Takes 40 mins Cost per serve £1.58 High in protein which supports the maintenance of normal bones 1Ω tbsp olive oil 200g skinless chicken breast, cut into 1.5cm slices » £ £ »« »Éó  »÷ ¨ÉÔÔ ãÛÔ « ÉÛ Á ÷ Ω x 230g pack vine-ripened ãÉÁ ãÉ Û É裨»÷ ¨ÉÔÔ 400g tin chopped tomatoes £ Ô Û «ÂÛ ÉÔã«É » 40g pitted black and green olives, É裨»÷ ¨ÉÔÔ Â ¨Éó÷ »» ãÛ ¢ ÉÁ £ ã«Â «Â  É裨»÷ ¨ÉÔÔ 150g penne £ ¢ Û¨ Ô Û» ÷  »÷ ¨ÉÔÔ £ V Á Û Â Â »÷ £ ã ÉÔã«É »
high heat. Season the chicken with pepper and fry for 2 mins until golden. Remove and set aside. 2 Add Ω tbsp oil to the pan. Fry the garlic and rosemary for 1 min, then stir in the fresh and tinned tomatoes, the capers (if using), olives, anchovies and 200ml water. Season, reduce the heat to low and cook gently for 15 mins until the tomatoes have softened. Add the chicken. 3 Meanwhile, cook the pasta to pack instructions. Drain well, then mix with the sauce in an ovenproof dish. 4 Bake for 15-18 mins or until golden and the chicken is cooked through. Scatter the parsley and Parmesan (if using) over the pasta to serve. Each serving contains Energy
2272kJ 539kcal 27%
Fat
Saturates
Sugars
Salt
14g 2g 11g 1.4g 20% 12% 13% 23%
of the reference intake. See page 8. Carbohydrate 66g Protein 37g Fibre 5g
1 Preheat the oven to gas 6, 200°C, fan 180°C. Heat 1 tbsp oil in a large frying pan over a medium-
stirring, until golden and crisp. Season with black pepper, stir in most of the parsley and set aside. 2 Cook the pasta to pack instructions. Drain (reserve 3 tbsp of the cooking water); set aside. 3 Meanwhile, add the reserved oil from the sardine tin to the frying pan and heat over a low heat. Add the onion and chillies and cook for 8 mins. Stir in the raisins and wine (if using), and sizzle for 1 min or until the liquid has almost evaporated. 4 Stir in the sardines and pine nuts (if using), and cook for 2 mins to heat through. Add the lemon juice. 5 Add the pasta, the reserved cooking water and remaining parsley. Cook for 1-2 mins to warm through; season. Divide between 2 plates and top with the parsley breadcrumbs and lemon zest. Each serving contains Energy
1 Heat the oil in a large frying pan over a medium heat and fry the breadcrumbs for 3 mins,
Fat
12g 4g 17% 21%
CHICKEN P U T TA N E S C A B A K E
2577kJ 611kcal 31%
Fat
Saturates
Sugars
B E E T RO O T & D I L L PA S TA S A L A D Serves 2 Takes 20 mins Cost per serve £1.62
Source of folate which supports the reduction of tiredness and fatigue 150g dischi volanti pasta or orzo » ÁÉ û Ûã  ¶è« ã ÛÔ Â 1 tbsp extra-virgin olive oil º tsp Dijon mustard £ ¢ Û¨ «»» » ó Û Â »÷ chopped £ ÷ ÛÔ«Â ¨ » ó Û ¨ÉÔÔ Ÿ £ c Û É &«Â Ûã ÛÔ« ÷ Ûô ã ÷ ã ÉÉã ¨ Û»« «ÂãÉ Ÿ 80g lighter Greek salad cheese, crumbled £ ¨ û »ÂèãÛ ãÉ Ûã  É裨»÷ chopped
Salt
19g 3g 20g 1.3g 27% 17% 22% 22%
of the reference intake. See page 8. Carbohydrate 82g Protein 33g Fibre 10g
For more delicious meal inspiration, visit tesco.com/realfood
1 Cook the pasta to pack instructions. Drain well, then transfer to a bowl.
2 Meanwhile, whisk together the lemon juice, olive oil and mustard; season. Stir through most of the dill and set aside. 3 Toss the pasta with the dressing, spinach, half the beetroot and most of the lemon zest; stir to coat. Set aside for 5 mins to allow the pasta to absorb the dressing. 4 Fold the remaining beetroot, the salad cheese and most of the hazelnuts through the pasta. Scatter with the remaining hazelnuts, and the remaining lemon zest and dill. Serve warm or at room temperature. Each serving contains Energy
1706kJ 407kcal 20%
Fat
Saturates
Sugars
Salt
17g 4g 20g 1.5g 24% 20% 22% 26%
of the reference intake. See page 8. Carbohydrate 48g Protein 15g Fibre 5g
RECIPES LUCY O'REILLY PHOTOGRAPHY ALEX LUCK FOOD STYLING BIANCA NICE PROP STYLING JENNY IGGLEDEN
SP ICE D B RO C C OL I F U SIL L I