• Steak and Vegetable Stir Fry
• Warm Chicken and Broccoli Salad
• Chilli Prawn and Broccoli Spaghetti
• Three Bean, Spinach and Tomato Stew
• Chick Pea and Spinach Curry

Steak and Vegetable Stir Fry

(Serves 4)

Energy per serving 280kcal

Folate per serving 88 µg

Ingredients

• 2 tbsp sunflower or olive oil
• 1-2 cloves garlic, crushed
• ½ tsp ground ginger
• 1 medium onion, peeled and sliced
• 350g (12¼ oz) rump steak, cut in strips
• 3 sticks of celery, chopped
• 170g (6oz) carrots, cut in strips
• 170g (6oz) cabbage, sliced
• 110g (4oz) mushrooms, sliced
• 1 small red pepper, cut into strips
• 1 orange
• Black pepper

Method

1. Heat the oil in a wok or deep frying pan. Add the garlic, ginger and onion and stir fry until the onion is golden
2. Add the beef and other vegetables and stir fry until the meat is evenly browned.
3. Segment the orange over a bowl to catch the juice. Add both to the pan, cover and simmer for 3 mins, stirring from time to time.
4. Season with black pepper to taste

Warm chicken and broccoli salad

(Serves 4)

Ingredients

• 4 chicken breasts, cut into chunky strips
• Small handful of fresh tarragon leaves, roughly chopped
• Grated zest of 1 lemon
• 150g mixed salad leaves
• 150g cherry tomatoes, halved
• 6 spring onions, sliced
• 1tbsp sunflower oil
• 1 clove garlic, crushed
• 200g Tenderstem broccoli
• 25g pine nuts, toasted
• Salt and pepper

To make the dressing;

• 1tsp wholegrain mustard
• 1tbsp fresh lemon juice
• 2-3 tbsp olive oil
• Small handful fresh tarragon leaves, chopped

Method

1. Put the chicken strips in a bowl, add the tarragon, lemon zest, salt and pepper and mix well. Leave to marinate in the fridge for a few hours.
2. Mix all the dressing ingredients in a small bowl and set aside.
3. When you're ready to eat, put the salad leaves, tomatoes and spring onions in a serving bowl and season with salt and pepper.
4. Heat the oil in heavy-based frying pan and fry the chicken for about 8-10 minutes, turning occasionally, until golden brown and cooked through, add the garlic and cook for another 2 minutes. Take the pan off the heat; add the dressing and stir, coating the chicken.
5. Meanwhile, cook the broccoli in boiling water for 4-5 minutes or until just tender.
6. Top the salad with the broccoli and chicken and sprinkle with toasted pine nuts.

Chilli prawn and broccoli spaghetti

(Serves 4)

Ingredients

• 350g spaghetti
• 350g cooked tiger prawns
• 225g tender stem broccoli
• 1tbsp sunflower oil
• 1tsp chilli flakes or chilli purée

Method

1. Cook the spaghetti in a large pan of boiling water for 8-10 minutes or according to the packet instructions.
2. Meanwhile, finely chop the stems of the broccoli. Place the chopped stems and florets in a steamer or metal colander and steam over the boiling spaghetti for 3-4 minutes or until just tender.
3. Heat the oil in a large wok or frying pan and fry the chilli flakes or purée for 1 minute.
4. Add the prawns and stir-fry for 2-3 minutes. Drain the spaghetti and add to the pan with the steamed broccoli. Toss well to mix. Season to taste and serve immediately.

Three Bean, Spinach and Tomato Stew

(Serves 4)

Ingredients

• 1 large onion , finely chopped
• 1-2 garlic cloves , crushed
• olive oil
• 1 tbsp ground cumin
• 400g tin chopped tomatoes
• 200g tin kidney beans , rinsed and drained
• 200g tin cannellini beans , rinsed and drained
• 100g green beans , chopped
• 100g spinach , washed and roughly chopped

Method

1. In a pan add a little oil and cook the onion and garlic until softened.
2. Add the cumin and cook for a 1 minute. Next, tip in the chopped tomatoes, plus a cup of water and simmer for 10 minutes, until the consistency has thickened.
3. Then, add all the beans and cook for another 5 minutes. Finally, add the spinach and cook for another 5 minutes.

Chick Pea and Spinach Curry

(Serves 4)

Ingredients

• 1 tbsp olive oil
• 1 large onion, finely chopped
• 2 cloves garlic, finely chopped
• 2cm piece ginger, finely chopped
• 1 green chilli, finely chopped
• 2 tsp ground cumin
• 1 tsp ground turmeric
• 1 tbsp medium curry paste
• 1 tbsp tomato paste
• 1 medium red capsicum, diced
• 400g tinned diced tomatoes
• 300ml vegetable stock
• 400g loose leaf spinach
• 400g tinned chick peas, drained
• 1 tsp garam masala

Method

1. Add the oil to a large frying pan set on a medium- high heat, adding the onion, garlic, ginger and chilli to pan, stir and cook for 3-5minutes.
2. Then add the cumin, turmeric, curry paste, tomato paste, tinned tomatoes and capsicum, and cook for a further 2-3 minutes. Add vegetable stock, reduce heat and simmer for 15 minutes.
3. Then add the spinach in handfuls, allowing to wilt before adding the next handful. Then add the chick peas, stir through and cook for 3-4 minutes
4. Finally stir the garam masala through before serving