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Chicken curry for one recipe
 This tasty chicken curry is perfect for solo cooking on a budget. It's also ready in no time, faster than a trip to the takeaway! 1 tbsp olive oil½ onion, diced100g/3½oz boneless chicken thighs, diced1 tsp curry powderpinch of chilli powder½ tsp turmeric70g/2½oz peas 1 tbsp olive oil ½ onion, diced 100g/3½oz boneless chicken thighs, diced 1 tsp curry powder pinch of chilli powder ½ tsp turmeric 70g/2½oz peas Method Heat the oil in a pan and fry the onion for a few minutes, to soften. Add the chicken and fry until the chicken is browned all over.Add the curry powder, chilli powder and turmeric and stir to coat the chicken in the spices.Stir in the peas and 70ml/2½fl oz water. Reduce the heat and simmer gently for 10-12 minutes, or until the chicken is cooked through. Remove from the heat and serve with boiled basmati rice, naan bread and any pickles or chutneys you have to hand. Heat the oil in a pan and fry the onion for a few minutes, to soften. Add the chicken and fry until the chicken is browned all over. Heat the oil in a pan and fry the onion for a few minutes, to soften. Add the chicken and fry until the chicken is browned all over. Add the curry powder, chilli powder and turmeric and stir to coat the chicken in the spices. Add the curry powder, chilli powder and turmeric and stir to coat the chicken in the spices. Stir in the peas and 70ml/2½fl oz water. Reduce the heat and simmer gently for 10-12 minutes, or until the chicken is cooked through. Stir in the peas and 70ml/2½fl oz water. Reduce the heat and simmer gently for 10-12 minutes, or until the chicken is cooked through. Remove from the heat and serve with boiled basmati rice, naan bread and any pickles or chutneys you have to hand. Remove from the heat and serve with boiled basmati rice, naan bread and any pickles or chutneys you have to hand. Recipe tips Chicken thighs are full of flavour and cheaper than chicken breasts, making them perfect for cooking tasty chicken dishes on a budget.
Chicken cashew curry recipe
 Cure the curry cravings with an easy homemade chicken curry that's part of Rob's chicken meal prep series. Check out his speedy chicken couscous and barbecue-style chicken wraps for the full set. Each serving provides 537 kcal, 33g protein, 44g carbohydrate (of which 12g sugars), 23g fat (of which 4g saturates), 10g fibre and 1.8g salt. 200g/7oz chicken thigh fillets, cut into bite-sized pieces2 tbsp tikka curry paste 1½ tbsp olive oil 1 small onion, diced 2 garlic cloves, crushed1 red pepper, deseeded and diced 1 green pepper, deseeded and diced 150g/50oz broccoli, roughly chopped 4 spring onions, roughly chopped 30g/1oz cashew nuts 225g/8oz cooked basmati rice salt and freshly ground black pepper 200g/7oz chicken thigh fillets, cut into bite-sized pieces 2 tbsp tikka curry paste 1½ tbsp olive oil 1 small onion, diced 2 garlic cloves, crushed 1 red pepper, deseeded and diced 1 green pepper, deseeded and diced 150g/50oz broccoli, roughly chopped 4 spring onions, roughly chopped 30g/1oz cashew nuts 225g/8oz cooked basmati rice salt and freshly ground black pepper Method Rub the chicken with the tikka paste. Heat a splash of the olive oil in a frying pan and cook the chicken for 3 minutes, turning regularly. Remove the chicken to a plate and set aside. In the same pan, add a splash more oil and cook the onions, garlic, peppers and broccoli for 3 minutes. Add the cashews and cook for 2 minutes. Return the cooked chicken to the pan with the spring onions and cook for 3 minutes, stirring regularly, until the chicken is cooked through. Pop the rice in the microwave for 2 minutes, until piping hot.Divide the rice between two plates, top with the chicken curry and serve. Rub the chicken with the tikka paste. Rub the chicken with the tikka paste. Heat a splash of the olive oil in a frying pan and cook the chicken for 3 minutes, turning regularly. Remove the chicken to a plate and set aside. Heat a splash of the olive oil in a frying pan and cook the chicken for 3 minutes, turning regularly. Remove the chicken to a plate and set aside. In the same pan, add a splash more oil and cook the onions, garlic, peppers and broccoli for 3 minutes. Add the cashews and cook for 2 minutes. In the same pan, add a splash more oil and cook the onions, garlic, peppers and broccoli for 3 minutes. Add the cashews and cook for 2 minutes. Return the cooked chicken to the pan with the spring onions and cook for 3 minutes, stirring regularly, until the chicken is cooked through. Return the cooked chicken to the pan with the spring onions and cook for 3 minutes, stirring regularly, until the chicken is cooked through. Pop the rice in the microwave for 2 minutes, until piping hot. Pop the rice in the microwave for 2 minutes, until piping hot. Divide the rice between two plates, top with the chicken curry and serve. Divide the rice between two plates, top with the chicken curry and serve.
DIY dal mix recipe
 This is the simplest, quickest dal you can make. Have a jar of the mix in the cupboard for when hunger strikes. You will need a 350g/12oz jam jar. Each serving provides 323 kcal, 22g protein, 51g carbohydrate (of which 3g sugars), 2g fat (of which 0.5g saturates), 6g fibre and 1.7g salt. 180g/6oz red lentils1 vegetable stock cube, crumbled1 dried bay leaf1 tsp ground cumin1 tsp garam masala or curry powder1 tsp ground ginger1 tsp garlic granulespinch dried chilli flakes 180g/6oz red lentils 1 vegetable stock cube, crumbled 1 dried bay leaf 1 tsp ground cumin 1 tsp garam masala or curry powder 1 tsp ground ginger 1 tsp garlic granules pinch dried chilli flakes Method Combine all of the ingredients in the 350g/12oz jam jar and seal with a lid. It will keep until you're ready to use in a hurry!When ready to use, tip the contents of the jar into a saucepan and add 2 jars of water (approximately 600ml/1 pint). Bring to the boil, then reduce to a simmer, cover and cook for 10-15 minutes until the lentils are soft.Remove from the heat and leave to stand for 5 minutes before serving. Combine all of the ingredients in the 350g/12oz jam jar and seal with a lid. It will keep until you're ready to use in a hurry! Combine all of the ingredients in the 350g/12oz jam jar and seal with a lid. It will keep until you're ready to use in a hurry! When ready to use, tip the contents of the jar into a saucepan and add 2 jars of water (approximately 600ml/1 pint). Bring to the boil, then reduce to a simmer, cover and cook for 10-15 minutes until the lentils are soft. When ready to use, tip the contents of the jar into a saucepan and add 2 jars of water (approximately 600ml/1 pint). Bring to the boil, then reduce to a simmer, cover and cook for 10-15 minutes until the lentils are soft. Remove from the heat and leave to stand for 5 minutes before serving. Remove from the heat and leave to stand for 5 minutes before serving.
Chicken leg traybake recipe
Simple roast chicken legs with sweet potatoes Try this chicken leg traybake for maximum flavour, minimum fuss! Roast everything in one tin with some herbs and garlic and you've got a very easy meal for four. 4 garlic cloves, grated3 tbsp vegetable oilpinch dried mixed herbs2–3 large sweet potatoes, cut into chips2 red onions, cut into wedges4 chicken legs 4 garlic cloves, grated 3 tbsp vegetable oil pinch dried mixed herbs 2–3 large sweet potatoes, cut into chips 2 red onions, cut into wedges 4 chicken legs 150g/5½oz natural yoghurt1 tsp hot sauce (optional) 150g/5½oz natural yoghurt 1 tsp hot sauce (optional) Method Preheat the oven to 200C/180C Fan/Gas 6. Mix the garlic, oil and mixed herbs in a large bowl. Set aside a little of the herby oil for the chicken. Combine the sweet potatoes and onions in the large bowl with the herby oil, toss to coat then tip into a large roasting tray.Slather the chicken in the remaining herby oil and place on top of sweet potatoes and onions. Roast in the oven for 40 minutes or until cooked through. Give the tray a shake half way through to make sure the sweet potato doesn’t stick to the roasting tray. The chicken is cooked if the juices run clear when a skewer is inserted into the thickest part of the thigh. Remove the tray from the oven. Leave it to rest for 10 minutes for the chicken to become tender.Meanwhile, mix together the yoghurt and hot sauce. Serve the chicken and vegetables with the yoghurt on top. Preheat the oven to 200C/180C Fan/Gas 6. Mix the garlic, oil and mixed herbs in a large bowl. Set aside a little of the herby oil for the chicken. Combine the sweet potatoes and onions in the large bowl with the herby oil, toss to coat then tip into a large roasting tray. Preheat the oven to 200C/180C Fan/Gas 6. Mix the garlic, oil and mixed herbs in a large bowl. Set aside a little of the herby oil for the chicken. Combine the sweet potatoes and onions in the large bowl with the herby oil, toss to coat then tip into a large roasting tray. Slather the chicken in the remaining herby oil and place on top of sweet potatoes and onions. Roast in the oven for 40 minutes or until cooked through. Give the tray a shake half way through to make sure the sweet potato doesn’t stick to the roasting tray. The chicken is cooked if the juices run clear when a skewer is inserted into the thickest part of the thigh. Slather the chicken in the remaining herby oil and place on top of sweet potatoes and onions. Roast in the oven for 40 minutes or until cooked through. Give the tray a shake half way through to make sure the sweet potato doesn’t stick to the roasting tray. The chicken is cooked if the juices run clear when a skewer is inserted into the thickest part of the thigh. Remove the tray from the oven. Leave it to rest for 10 minutes for the chicken to become tender. Remove the tray from the oven. Leave it to rest for 10 minutes for the chicken to become tender. Meanwhile, mix together the yoghurt and hot sauce. Serve the chicken and vegetables with the yoghurt on top. Meanwhile, mix together the yoghurt and hot sauce. Serve the chicken and vegetables with the yoghurt on top.
Easy cheese, leek and potato puff pie recipe
 All the flavours of leek and potato soup but with added cheese and pastry! This leek, potato and cheese puff pie is the perfect budget winter warmer. In September 2023, this recipe was costed at an average of 96p per portion when checking prices at four UK supermarkets. The recipe is designed to be made in conjunction with a low-cost store-cupboard. 1kg/2lb 4oz potatoes, peeled, cut into cubes and boiled1 large leek, very thinly sliced150g/5½oz mature cheddar, grated1 tsp dried mixed herbs150ml/5fl oz full-fat milk, plus 1 tbsp for brushing100g/3½oz cream cheese320g/11½oz puff pastry sheetsalt and freshly ground black pepperfreshly cooked frozen peas, to serve 1kg/2lb 4oz potatoes, peeled, cut into cubes and boiled 1 large leek, very thinly sliced 150g/5½oz mature cheddar, grated 1 tsp dried mixed herbs 150ml/5fl oz full-fat milk, plus 1 tbsp for brushing 100g/3½oz cream cheese 320g/11½oz puff pastry sheet salt and freshly ground black pepper freshly cooked frozen peas, to serve Method Preheat the oven to 200C/180C Fan/Gas 6. Stir the potatoes, leek, cheddar and herbs together in a large bowl. Season with salt and pepper. In a separate bowl, gradually whisk the milk into the cream cheese. Pour the milk mixture into the potato mixture, stirring together until well mixed. Tip into a roughly 31x23cm/12½x9in roasting tin. Open out the pastry sheet and lay the pastry on top of the pie filling, tucking the edges into the sides. Brush the top with milk and make a couple of slits in the pastry so the steam can escape. Bake for 30 minutes until puffed up and golden brown. Serve with the peas. Preheat the oven to 200C/180C Fan/Gas 6. Stir the potatoes, leek, cheddar and herbs together in a large bowl. Season with salt and pepper. Preheat the oven to 200C/180C Fan/Gas 6. Stir the potatoes, leek, cheddar and herbs together in a large bowl. Season with salt and pepper. In a separate bowl, gradually whisk the milk into the cream cheese. Pour the milk mixture into the potato mixture, stirring together until well mixed. Tip into a roughly 31x23cm/12½x9in roasting tin. In a separate bowl, gradually whisk the milk into the cream cheese. Pour the milk mixture into the potato mixture, stirring together until well mixed. Tip into a roughly 31x23cm/12½x9in roasting tin. Open out the pastry sheet and lay the pastry on top of the pie filling, tucking the edges into the sides. Open out the pastry sheet and lay the pastry on top of the pie filling, tucking the edges into the sides. Brush the top with milk and make a couple of slits in the pastry so the steam can escape. Brush the top with milk and make a couple of slits in the pastry so the steam can escape. Bake for 30 minutes until puffed up and golden brown. Serve with the peas. Bake for 30 minutes until puffed up and golden brown. Serve with the peas.
Ras-el-hanout chicken traybake recipe
This chicken traybake also works well with. French-style chicken traybake: Follow the recipe but instead of the sweet potatoes and carrots, thickly slice 2 courgettes, 2 aubergines, 1 red pepper and 1 yellow pepper and add in step one. In step three, instead of the lemon and ras-el-hanout add 15 halved cherry tomatoes with the chicken and thyme. Bake as per the recipe, but do not stir through the coriander or serve with the yoghurt. Greek-style chicken traybake: Follow the recipe but instead of the sweet potatoes and carrots, thinly slice 600g/1lb 5oz new potatoes and 2 green peppers and add in step one. Roast for 20 minutes in total and omit step two. In step three, instead of the lemon, ras-el-hanout and thyme add 1 teaspoon dried oregano, 2 sprigs fresh rosemary, a small bunch of asparagus and 1 tablespoon pitted Kalamata olives with the chicken. Bake as per the recipe, but add 200g/7oz sliced halloumi for the final 10 minutes of cooking and do not stir through the coriander or serve with the yoghurt. Italian-style chicken traybake: Follow the recipe but instead of the sweet potatoes and carrots, dice 2 aubergines and peel 2 garlic cloves and add in step one. Roast for 30 minutes in total and omit step two. In step three, instead of the lemon, ras-el-hanout and thyme, add 20 halved cherry tomatoes, 2 teaspoons capers, 1 tablespoon pitted black olives and a drained 400g tin cannellini beans with the chicken. Bake as per the recipe, but tear over fresh basil leaves and do not stir through the coriander or serve with the yoghurt. To find out more about type 2 diabetes and get information on how to reduce your risk of this mostly preventable disease, read our article.
Chicken with chorizo and potatoes recipe
 An easy chicken, chorizo and potato traybake that is so easy to throw together for dinner, you'll be putting this dish on the menu every week! 1 tbsp olive oil8 chicken thighs on the bone400g/14oz cooking chorizo sausages (small size whole, larger size, cut into chunks)800g/1lb 12oz new potatoes, halved1 red onion, peeled and roughly chopped1 tsp dried thyme or oregano½ lemon, zest and juicesalt and freshly ground black pepper 1 tbsp olive oil 8 chicken thighs on the bone 400g/14oz cooking chorizo sausages (small size whole, larger size, cut into chunks) 800g/1lb 12oz new potatoes, halved 1 red onion, peeled and roughly chopped 1 tsp dried thyme or oregano ½ lemon, zest and juice salt and freshly ground black pepper Method Preheat the oven to 200C/180C Fan/Gas 6. Drizzle the oil into the bottom of a large roasting tin. Put chicken thighs into the tin, turning to coat the skin in oil, then turn them skin-side up. Add in the chorizo, the potatoes and the onions in (you may need two tins, if yours are not big enough to hold everything in a single layer). Sprinkle over the dried thyme (or oregano) and the lemon zest. Squeeze over the lemon juice and season everything with salt and freshly ground black pepper.Cook in the oven for 45 minutes to 1 hour, or until the chicken is cooked through and the potatoes are crisp on the outside and tender on the inside. Serve with a crisp green salad. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Drizzle the oil into the bottom of a large roasting tin. Put chicken thighs into the tin, turning to coat the skin in oil, then turn them skin-side up. Add in the chorizo, the potatoes and the onions in (you may need two tins, if yours are not big enough to hold everything in a single layer). Sprinkle over the dried thyme (or oregano) and the lemon zest. Squeeze over the lemon juice and season everything with salt and freshly ground black pepper. Drizzle the oil into the bottom of a large roasting tin. Put chicken thighs into the tin, turning to coat the skin in oil, then turn them skin-side up. Add in the chorizo, the potatoes and the onions in (you may need two tins, if yours are not big enough to hold everything in a single layer). Sprinkle over the dried thyme (or oregano) and the lemon zest. Squeeze over the lemon juice and season everything with salt and freshly ground black pepper. Cook in the oven for 45 minutes to 1 hour, or until the chicken is cooked through and the potatoes are crisp on the outside and tender on the inside. Serve with a crisp green salad. Cook in the oven for 45 minutes to 1 hour, or until the chicken is cooked through and the potatoes are crisp on the outside and tender on the inside. Serve with a crisp green salad.
Tray-baked eggs recipe
 A vegetarian breakfast, lunch or snack that’s really quick, easy and packed with protein. Each serving provides 237 kcal, 20g protein, 3g carbohydrates (of which 3g sugars), 16g fat (of which 6g saturates), 2g fibre and 1.3g salt. 8 free-range eggs2 red peppers, deseeded and finely sliced80g/3oz chestnut mushrooms, halved and thinly sliced40g/1½oz spinach, roughly chopped50g/1¾oz mature cheddar cheese, grated½ tsp sea saltfreshly ground black pepper 8 free-range eggs 2 red peppers, deseeded and finely sliced 80g/3oz chestnut mushrooms, halved and thinly sliced 40g/1½oz spinach, roughly chopped 50g/1¾oz mature cheddar cheese, grated ½ tsp sea salt freshly ground black pepper Method Preheat the oven to 180C/160C Fan/Gas 4. Lightly grease a 35cm/14 in x 25cm/10in 2cm/¾in deep roasting tin and line with baking paper.Crack the eggs into a large bowl, add the salt and pepper and whisk well.Pour the eggs into the oven tray making sure they spread into the corners. Scatter the peppers, mushrooms and spinach over the eggs and top with the cheddar.Place in the oven to bake for 10–12 minutes, or until just set and lightly golden around the edges.Remove the eggs from the oven and leave to rest for 2 minutes, then slide out onto a board and cut into pieces. Preheat the oven to 180C/160C Fan/Gas 4. Preheat the oven to 180C/160C Fan/Gas 4. Lightly grease a 35cm/14 in x 25cm/10in 2cm/¾in deep roasting tin and line with baking paper. Lightly grease a 35cm/14 in x 25cm/10in 2cm/¾in deep roasting tin and line with baking paper. Crack the eggs into a large bowl, add the salt and pepper and whisk well. Crack the eggs into a large bowl, add the salt and pepper and whisk well. Pour the eggs into the oven tray making sure they spread into the corners. Scatter the peppers, mushrooms and spinach over the eggs and top with the cheddar. Pour the eggs into the oven tray making sure they spread into the corners. Scatter the peppers, mushrooms and spinach over the eggs and top with the cheddar. Place in the oven to bake for 10–12 minutes, or until just set and lightly golden around the edges. Place in the oven to bake for 10–12 minutes, or until just set and lightly golden around the edges. Remove the eggs from the oven and leave to rest for 2 minutes, then slide out onto a board and cut into pieces. Remove the eggs from the oven and leave to rest for 2 minutes, then slide out onto a board and cut into pieces. Recipe tips If not eating straightaway, leave to cool to room temperature, cut into slices and put in a sealable container. It will keep for 3 days in the fridge and is best eaten cold, if not eaten straight away.
One pan halloumi veggie traybake recipe
 Roasted veg topped with halloumi makes for an easy veggie dinner to look forward. Simply throw all the veggies into one roasting dish, top with sices of halloumi and finish under the grill. Each serving provides 670 kcal, 30g protein, 33.5g carbohydrates (of which 19g sugars), 44g fat (of which 23g saturates), 12.5g fibre and 3.6g salt. 1 large red onion, chopped into bite-sized pieces3 mixed peppers, chopped into bite-sized pieces1 large aubergine, chopped into bite-sized pieces1 tbsp extra virgin olive oil, plus extra for drizzling250g/9oz halloumi cheese, slicedsmall handful fresh basil freshly ground sea salt and black pepper 1 large red onion, chopped into bite-sized pieces 3 mixed peppers, chopped into bite-sized pieces 1 large aubergine, chopped into bite-sized pieces 1 tbsp extra virgin olive oil, plus extra for drizzling 250g/9oz halloumi cheese, sliced small handful fresh basil freshly ground sea salt and black pepper Method Preheat the oven to 220C/200C Fan/Gas 7. Spread the vegetables across a large baking tray and toss with the oil and a generous amount of salt and pepper. Roast for 25 minutes, or until the vegetables are slightly browned and tender.Heat the grill to it's highest setting. Remove the tray from the oven and give it a big toss. Lay the halloumi slices on top of the vegetables, seasoning each with black pepper and an extra drizzle of olive oil.Transfer the tray to the grill and cook for a further 5 minutes, or until the cheese has just started to turn golden brown. Roughly tear the basil leaves and scatter over the halloumi bake just before serving. Preheat the oven to 220C/200C Fan/Gas 7. Preheat the oven to 220C/200C Fan/Gas 7. Spread the vegetables across a large baking tray and toss with the oil and a generous amount of salt and pepper. Roast for 25 minutes, or until the vegetables are slightly browned and tender. Spread the vegetables across a large baking tray and toss with the oil and a generous amount of salt and pepper. Roast for 25 minutes, or until the vegetables are slightly browned and tender. Heat the grill to it's highest setting. Heat the grill to it's highest setting. Remove the tray from the oven and give it a big toss. Lay the halloumi slices on top of the vegetables, seasoning each with black pepper and an extra drizzle of olive oil. Remove the tray from the oven and give it a big toss. Lay the halloumi slices on top of the vegetables, seasoning each with black pepper and an extra drizzle of olive oil. Transfer the tray to the grill and cook for a further 5 minutes, or until the cheese has just started to turn golden brown. Transfer the tray to the grill and cook for a further 5 minutes, or until the cheese has just started to turn golden brown. Roughly tear the basil leaves and scatter over the halloumi bake just before serving. Roughly tear the basil leaves and scatter over the halloumi bake just before serving.