L OA D E D V E G E TA B L E
QUESADILL AS
Serves 4
Takes 30 mins
8 tortilla wraps
1½ tbsp olive oil
1 red onion, finely sliced
1 yellow pepper, deseeded and finely
sliced
450g frozen broccoli florets, cooked
to pack instructions
250g cherry tomatoes, quartered
120g Cheddar, coarsely grated
15g fresh coriander, roughly chopped
1 large avocado, peeled and stoned
1 lime, juiced
Ô
Ô
This meal was really filling – and it would
make a great packed lunch
ROA S T E D S Q UA S H
& CHICKPEA PILAF
Serves 4
Takes 35 mins
1 butternut squash, peeled, deseeded
and cut into 2.5cm chunks
1 tbsp ras el hanout seasoning
2 tbsp vegetable oil
300g long-grain rice
1 vegetable stock pot, made up
to 550ml
2 red onions, finely sliced
2 garlic cloves, grated
1cm piece ginger, peeled and grated
400g tin chickpeas, drained and
rinsed
15g fresh parsley, roughly chopped
40g roasted and salted peanuts,
roughly chopped
Roast for 30 mins until soft and
golden, tossing halfway through.
2 Meanwhile, put the rice and stock
in a lidded saucepan and bring to
the boil over a high heat. Reduce
the heat, cover and simmer for
10-12 mins until the rice is cooked
and the stock is absorbed. Set
aside with the lid on until needed.
3 Meanwhile, heat 1 tbsp oil in a large
frying pan over a medium heat. Fry
the onions for 15-20 mins, stirring
occasionally, until golden. Add the
garlic and ginger; fry for 2-3 mins
until fragrant. Stir in the chickpeas,
rice and most of the parsley.
4 Divide the pilaf between 4 plates
and top with the roasted squash.
Scatter over the remaining parsley
and the peanuts to serve.
Each serving contains
Energy
1 Preheat the oven to gas 6, 200°C,
fan 180°C. Put the squash in a large
roasting tin and toss with the ras el
hanout and 1 tbsp oil; season lightly.
64
2313kJ
548kcal
27%
Fat
Saturates
Sugars
Salt
15g 2g 12g 1.5g
21% 10% 13% 25%
of the reference intake. See page 105.
Carbohydrate 92g Protein 15g Fibre 10g
2 of your 5-a-day; source of protein
1 Preheat the oven to gas 6, 200°C,
fan 180°C. Lightly brush 4 tortillas
with ½ tbsp oil, then cut each into
8 triangles. Arrange on a large baking
tray in a single layer (you may need to
do this in batches). Bake for 5 mins
until golden and crisp; set aside.
2 Meanwhile, heat 1 tbsp oil in a
large frying pan over a medium heat.
Fry the onion and pepper for
5 mins, then add the broccoli. Cook
for 5 mins, then increase the heat to
high, add 200g tomatoes and cook
for 5 mins until they’ve softened and
the other vegetables have coloured
slightly. Tip into a bowl, stir in most
of the coriander and set aside.
3 Wipe the pan clean and increase
the heat to medium-high. Add a
tortilla to the pan and spoon ¼ of
the filling onto half of the tortilla.
Sprinkle over 30g cheese and fold
the tortilla in half. Cook for 2 mins
each side until golden and the
cheese has melted. Repeat with the
remaining tortillas, veg and cheese.
4 Meanwhile, mash the avocado with
the lime juice in a bowl. Stir in the
remaining coriander and tomatoes;
season. Cut the quesadillas in half
and serve with the guacamole and
tortilla chips.
Each serving contains
Energy
2872kJ
685kcal
34%
Fat
Saturates
Sugars
Salt
32g 12g 13g 1.8g
45% 62% 14% 30%
of the reference intake. See page 105.
Carbohydrate 76g Protein 24g Fibre 9g