our new health tag
At Good Food , we want to offer recipes that support good health. We believe that following a balanced diet and allowing for indulgence at times is the best way to eat well. Our new health tag will help you do just that. Our midweek meals now feature balanced recipes as well as healthy recipes (you can find the criteria on p153), and we promise they’ll be just as delicious, simple and budget-friendly as always. A balanced recipe will meet the following criteria, which has been set out by our nutritionist Kerry Torrens:
Contribute to your five-a-day
Include a source of starchy carbohydrate
Include a lean source of protein
Include some dairy or plant-based alternatives
Use unsaturated fats and oils in small amounts Ensure sat fat, sugar and salt are medium per 100g – this would be amber on a traffic-light label
Thai green tofu noodles
SERVES 4 PREP 15 mins COOK 15 mins EASY V
1 tbsp rapeseed oil
280g pack firm tofu, cut into cubes
300g bag stir-fry veg
150g baby corn, halved lengthways
2 tbsp Thai green curry paste (vegetarians should check the label)
1-2 green chilli, thinly sliced
250ml light coconut milk
250g fresh egg noodles
4 spring onions, sliced
1 small red chilli, sliced lime wedges, to serve
1 Heat the oil in a non-stick frying pan or wok. Add the tofu and fry, turning regularly, over a high heat for 6-7 mins or until golden. Remove with a slotted spoon and set aside.
2 Tip the stir-fry veg, corn and mangetout into the pan and cook for 5 mins. Stir through the curry paste, green chilli, coconut milk and noodles, then bring to a simmer. Cook for 5 mins, then return the tofu to the pan. Divide between bowls and top with the spring onion and red chilli. Serve with the lime wedges for squeezing over.
GOOD TO KNOW balanced • low cal • fibre • vit c • 2 of 5-a-day
PER SERVING 331 kcals • fat 17 • saturates 5 • g g carbs 26g • sugars 7g • fibre 6g • protein 16g • salt 0.6 g
Broccoli pesto & pancetta pasta
SERVES 4 PREP 10 mins COOK 15 mins EASY
300g head broccoli, broken into florets 300g pasta (we used orecchiette)
1 tbsp pine nuts
1 large bunch of basil
1 large garlic clove
2 tbsp parmesan, finely grated
1 tbsp olive oil
50g smoked pancetta, diced
200g cherry tomatoes, halved
1 Bring a pan of lightly salted water to the boil. Add the broccoli and boil for 5 mins. Scoop out with a slotted spoon and set aside.
2 Put the pasta in the same pan and cook following pack instructions. Meanwhile, tip the broccoli into a food processor with the pine nuts, basil, garlic, parmesan and oil, and blitz until smooth. Season with black pepper and a little salt (being mindful that the pancetta is salty).
3 Set a frying pan over a medium heat and cook the pancetta for 2 mins. Add the tomatoes and cook for 3 mins or until softened. Toss the pasta with the broccoli pesto, tomatoes and pancetta, and loosen with a splash of pasta water, if needed. Spoon into bowls and serve.
GOOD TO KNOW healthy • low cal • fibre • vit c • 2 of 5-a-day
PER SERVING 452 kcals • fat 14 • g saturates 4 • carbs g 60g •sugar 5g • fibre 7g • protein 19g • salt 0.5 g
SERVES 1 PREP 5 mins COOK 10 mins EASY
½ small cucumber, halved
½ lemon, zested and juiced
1 tsp capers
2 tbsp fat-free Greek yogurt
2 small cooked beetroots, cut into cubes
1 poached salmon fillet, flaked a few dill fronds
1 Scoop out the seeds from the cucumber with a teaspoon and cut into rounds. Toss with the lemon juice and capers, and season to taste.
2 Warm the flatbread under the grill for 1-2 mins on each side. Spread over the yogurt and top with the cubed beetroot, flaked salmon, and cucumber salad. Sprinkle over the dill fronds and lemon zest, and season with black pepper to serve.
GOOD TO KNOW balanced • calcium • folate • omega-3 • 2 of 5-a-day
PER SERVING 619 kcals • fat 24 • saturates 6 g g • carbs 60g • sugars 12g • fibre 5g • protein 39g • salt 1.6g
Chicken with crushed harissa chickpeas
SERVES 4 PREP 5 mins COOK 10 mins EASY
2 tbsp rapeseed oil
1 onion, chopped
1 red pepper, finely sliced
1 yellow pepper, finely sliced
4 chicken breasts
1 tbsp za’atar
400g can chickpeas
1½ tbsp red harissa paste
150g baby spinach
½ small bunch parsley, finely chopped
lemon wedges, to serve
1 Heat 1 tbsp of oil in a frying pan over a medium heat and fry the onions and peppers for 7 mins until softened and golden.
2 Meanwhile, put the chicken between two sheets of parchment and lightly bash until about 2cm thick. Mix together the remaining oil and the za’atar, then rub over the chicken. Season to taste.
3 Heat the grill to high. Put the chicken on a baking tray lined with foil, and grill for 3-4 mins each side, or until golden and cooked through.
4 Heat the chickpeas in a pan with the harissa paste and 2 tbsp water until warmed through, then roughly mash with a potato masher. Wilt the spinach in a pan with 1 tbsp water, or in the microwave in a heatproof bowl. Stir the pepper and onion mixture, spinach and parsley through the chickpeas. Serve with the sliced chicken and the lemon wedges for squeezing over.
GOOD TO KNOW healthy • low cal • folate • fibre • vit c • 2 of 5-a-day • gluten free
PER SERVING 366 kcals • fat 12g • saturates 2g • carbs 16g • sugars 6g • fibre 7g • protein 44g • salt 0.6g
Meatball & tomato soup
SERVES 4 PREP 5 mins COOK 15 mins EASY *
1½ tbsp rapeseed oil
1 onion, finely chopped
2 red peppers, deseeded and sliced
1 garlic clove, crushed
½ tsp chilli flakes
2 x 400g cans chopped tomatoes
100g giant couscous
500ml hot vegetable stock
12 pork meatballs
150g baby spinach
½ small bunch basil grated parmesan, to serve (optional)
1 Heat the oil in a saucepan. Fry the onion and peppers for 7 mins, then stir through the garlic and chilli and cook for 1 min. Add the tomatoes, giant couscous and veg stock and bring to a simmer.
2 Season to taste, then add the meatballs and spinach. Simmer for 5-7 mins or until cooked through. Ladle into bowls and top with the basil and some parmesan, if you like.
GOOD TO KNOW healthy • low fat • low cal • folate • fibre • vit c • 3 of 5-a-day
PER SERVING 330 kcals • fat 12g • saturates 3g • carbs 36g • sugars 14g • fibre 6g • protein 17g • salt 0.7g
Steak & bean niçoise
JUST £19.99 (usually £24.99) plus £4.95 & * p p
SERVES 2 PREP 10 mins COOK 20 mins EASY
2 medium eggs
100g green beans, halved
2 tbsp rapeseed oil
2 tsp Dijon mustard
1 tbsp cider vinegar
400g can mixed beans, drained
1 tbsp finely chopped parsley
5 black olives, halved
250g sirloin steak, fat removed shaved parmesan, to serve (optional)
2 slices wholemeal sourdough, to serve
1 Boil the eggs in a pan of simmering water for 6 mins, then drain and set aside in a bowl of cold water. Boil the green beans for 3 mins and drain.
2 Whisk together the oil, mustard and vinegar. Tip the mixed beans into a bowl and stir through the green beans, dressing, parsley and olives. Toss through the rocket.
3 Heat a non-stick frying pan over a high heat. Fry the steak for 2-3 mins on each side. Remove from the heat, set aside to rest for 5 mins, then slice into thin strips. Toss with the bean mix.
4 Pile the onto two plates. Gently peel and halve the eggs. Top the beans with the eggs, parmesan and a grinding of black pepper. Serve with the sourdough.
GOOD TO KNOW balanced • calcium • folate • fibre • iron • 2 of 5-a-day
PER SERVING 495 kcals • fat 22g • saturates 5g • carbs 25g • sugars 2g • fibre 8g • protein 44g • salt 1.4g
Sweetcorn fritters with chipotle cod
SERVES 2 PREP 5 mins COOK 15 mins EASY
3 large eggs
2 tbsp plain flour
200g can sweetcorn
3 spring onions, finely sliced
1 tbsp rapeseed oil
1 garlic clove, finely sliced
200g cherry tomatoes, halved
1-2 tbsp chipotle chilli sauce
1 lime, zested and juiced
2 skinless cod fillets
½ small bunch coriander, chopped
1 Beat the eggs and flour together until smooth. Stir through the corn, spring onion and some seasoning.
2 Heat half the oil in a medium non-stick frying pan. Pour in the batter and fry over a medium heat for 3 mins on each side until golden.
3 Heat the grill to high. Heat the remaining oil in a frying pan and cook the garlic and tomatoes for 5 mins. Stir through the chipotle and the lime juice and zest.
4 Meanwhile, cook the fish on a baking tray under the grill, set to medium-high and cook for 3-4 mins on each side.
5 Slice the corn fritter into four and divide between two plates. Sprinkle over the coriander and serve with the fish and chipotle tomatoes.
GOOD TO KNOW healthy • low cal • folate • vit c • 2 of 5-a-day
PER SERVING 409 kcals • fat 15g • saturates 3g • carbs 25g • sugars 11g • fibre 5g • protein 43g • salt 0.9g
Shoot director PETER RUPSCHL | Food stylist ESTHER CLARK | Stylist ZOE HARRINGTON ■