• Quick Fix Chilli

• Spinach and Cauliflower Bhaji

• Chicken and Vegetable Kebabs and side salad

Quick Fix Chilli

(Serves 4)

Energy per serving 620 kcal

Iron per serving 7.62mg

Ingredients

• 1 pound lean beef mince

• ½ cup chopped onion

• 1 420g can pinto beans in water, drained

• 1 420g can red kidney beans, drained and rinsed

• 1 28oz can chopped stewed tomatoes

• 1 tbsp chilli powder

• 1 tbsp cumin powder

• ½ cup of tomato based salsa

Extra vegetables if desired

Method

1. In a large pot, brown mince with chopped onion

2. Add beans, tomatoes, garlic, chilli and cumin powder and salsa to mince mixture. Cook until heated through (approx 10 min)

3. Serve with pasta or rice, nachos, and vegetables. Sprinkle with cheese if desired.

Spinach and Cauliflower Bhaji

(Serves 4)

Energy per serving 54 kcal

Iron per serving 6.3 mg

Ingredients

• 225g (8oz) frozen leaf spinach
• 225g (8oz) frozen cauliflower florets
• 225g (8oz) frozen sliced courgettes
• 1 medium onion, peeled and sliced
• 2 cloves of crushed garlic
• 1-2 tbsp sunflower oil or olive oil
• 1 tsp garam masala
• 1 tsp mustard seeds
• 1-2 tbsp thick set natural yoghurt

Method

1. Place the frozen spinach in a bowl, cover with boiling water and leave to thaw for 2-3 mins. Squeeze dry through a sieve, pressing with a large spoon. Set aside.
2. Place the cauliflower and courgettes in a large saucepan, cover with boiling water and simmer for 6 mins. Strain
3. Fry the garlic, onion, mustard seeds and garam masala in the oil over a low heat for 3-4 mins.
4. Add the spinach, cauliflower and courgettes, toss evenly, cover and continue to cook for a further 15 mins.
5. Just before serving stir in the yoghurt

Chicken and vegetable kebabs and side salad

(Serves 4)

Energy per serving 257 kcal

IIron per serving 23mg

Ingredients

• 4 skinless, boneless chicken breasts, cubed
• 2 red or other coloured peppers, cubed
• 2 courgettes, cubed ½ onion, generously sliced
• 2 tbsp olive oil Desired seasoning (fajita spices, herbs)
• Green leafy salad to garnish

Method

1. If using wooden skewers, soak for 30 mins in water
2. Place all ingredients in bowl and mix to coat chicken and vegetables in chosen seasoning
3. Preheat grill, medium heat
4. Thread chicken and vegetables to skewers or metal kebab sticks, alternately
5. Grill for 10-15 mins, turning occasionally, until chicken is cooked through (check no pink flesh), and vegetables are al dente
6. Serve with fresh green leafy salad and tomatoes