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380g","url":"https://www.tesco.com/shop/en-GB/products/324103406","image":"https://digitalcontent.api.tesco.com/v2/media/ghs/eb036116-9ed7-4d1c-b4c0-132f59d4ee2c/f71671f2-4614-4c54-b681-f5d75a7a0bfa.jpeg","price":5,"pack":"380g"},"330748121":{"name":"I Can't Believe It's Not Butter Light Spread 450g","url":"https://www.tesco.com/shop/en-GB/products/330748121","image":"https://digitalcontent.api.tesco.com/v2/media/ghs/17c25ffd-1e22-4a17-8753-74fc6ec4c0b7/eb55a8d3-07a3-47c4-875a-3d80a0d5f153_726933824.jpeg","price":1.6,"pack":"450g"},"330756067":{"name":"Tesco British Chicken Breast Fillets 350g","url":"https://www.tesco.com/shop/en-GB/products/330756067","image":"https://digitalcontent.api.tesco.com/v2/media/ghs/10942d1d-9cb1-47dc-857e-cdcdf20ad64f/d4a43e58-27eb-4bd6-84ad-ef342ffc13bd.jpeg","price":2.67,"pack":"350g"},"330781640":{"name":"Slimfast Clear Collagen Protein Tropical Twist Flavour 15 servings 375g","url":"https://www.tesco.com/shop/en-GB/products/330781640","image":"https://digitalcontent.api.tesco.com/v2/media/ghs/600cbeb9-c394-4fa7-83b4-e14111946aa6/fe05c57e-d09b-4a52-b204-7e954620681a_353260763.jpeg","price":15,"pack":"375g"},"330782165":{"name":"Hartley's 10 Cal Mango & Passionfruit Jelly 4x175g","url":"https://www.tesco.com/shop/en-GB/products/330782165","image":"https://digitalcontent.api.tesco.com/v2/media/ghs/621bf77c-378e-46a6-83e2-a65479500f50/29a4faa3-0742-43a7-942b-d77f43a2792b_1615438587.jpeg","price":3,"pack":"4 x 175g"}},"recipes":[{"slug":"chicken-caesar-dinner-bowl","title":"Proper Chicken Caesar Bowl with Garlic Croutons","slot":"Dinner","servings":4,"minutes":25,"tags":["family friendly","no oven"],"diet":"meat","contains":["dairy","eggs","fish"],"ingredients":[{"id":"chicken_breast","grams":600,"display":"4 chicken breasts (600g)"},{"id":"lettuce_gem","grams":400,"display":"4 little gem lettuces (400g), leaves separated"},{"id":"bread_wholemeal","grams":160,"display":"4 slices wholemeal bread (160g), cut into rough cubes"},{"id":"olive_oil","grams":16,"display":"olive oil (16g, about 4 tsp)"},{"id":"parmesan","grams":40,"display":"parmesan, finely grated (40g)"},{"id":"greek_yogurt_0","grams":200,"display":"0% fat Greek yogurt (200g)"},{"id":"mayo_light","grams":30,"display":"light mayonnaise (30g, 2 tbsp)"},{"id":"mustard_dijon","grams":20,"display":"Dijon mustard (20g, 1 tbsp)"},{"id":"worcestershire","grams":10,"display":"Worcestershire sauce (10g, 2 tsp)"},{"id":"lemon_juice","grams":30,"display":"juice of 1 lemon (30g)"},{"id":"garlic","grams":10,"display":"2 garlic cloves (10g), crushed"},{"id":"capers","grams":20,"display":"capers (20g), roughly chopped"},{"id":"salt_pepper","grams":2,"display":"salt and plenty of black pepper"}],"method":["Put each chicken breast between two sheets of baking paper and bash to an even 2cm thickness. Rub with half the oil and season well with salt and pepper.","Heat a large griddle or frying pan over a medium-high heat. Cook the chicken for 4–5 minutes per side until golden and cooked through, then rest on a plate.","While the chicken cooks, make the dressing: whisk the yogurt, mayonnaise, Dijon, Worcestershire sauce, lemon juice, garlic, capers and half the parmesan with a splash of cold water until it will just pour. Season with black pepper.","Toss the bread cubes with the remaining oil and a pinch of salt. Toast in the empty chicken pan for 3–4 minutes, turning often, until golden and crisp (or 4 minutes at 200°C in the air fryer).","Toss the lettuce leaves with about two-thirds of the dressing in a large bowl, then divide between four bowls.","Slice the rested chicken thickly and pile on top with the croutons. Spoon over the remaining dressing and finish with the rest of the parmesan and a good grind of pepper."],"kcal":402,"protein":48,"image":"assets/recipes/chicken-caesar-dinner-bowl.jpg"},{"slug":"tuna-nicoise-warm-potato-bowl","title":"Tuna Niçoise-Style Bowl with Warm Potatoes and Jammy Eggs","slot":"Dinner","servings":2,"minutes":30,"tags":["one pan","make ahead"],"diet":"meat","contains":["eggs","fish"],"ingredients":[{"id":"potato","grams":400,"display":"baby potatoes (400g), halved"},{"id":"egg","grams":114,"display":"2 eggs (114g)"},{"id":"green_beans","grams":200,"display":"green beans (200g), trimmed"},{"id":"tuna_canned","grams":200,"display":"2 tins tuna in spring water, drained (200g)"},{"id":"lettuce_gem","grams":100,"display":"1 little gem lettuce (100g), leaves torn"},{"id":"cherry_tomatoes","grams":150,"display":"cherry tomatoes (150g), halved"},{"id":"red_onion","grams":40,"display":"½ small red onion (40g), finely sliced"},{"id":"olives","grams":30,"display":"pitted black olives (30g), halved"},{"id":"capers","grams":10,"display":"capers (10g)"},{"id":"olive_oil","grams":12,"display":"olive oil (12g, 1 tbsp)"},{"id":"mustard_dijon","grams":10,"display":"Dijon mustard (10g, 2 tsp)"},{"id":"lemon_juice","grams":20,"display":"juice of ½ large lemon (20g)"},{"id":"spices_dried","grams":1,"display":"a good pinch of dried oregano or herbes de Provence"},{"id":"salt_pepper","grams":2,"display":"salt and black pepper"}],"method":["Bring a large pan of salted water to the boil. Add the potatoes and simmer for 8 minutes.","Lower the eggs into the same pan and cook for 7 more minutes, adding the green beans for the final 3. Everything comes out together: drain, and run the eggs under cold water.","While it all cooks, whisk the olive oil, Dijon, lemon juice, dried herbs and a pinch of salt and pepper in the bottom of a large bowl.","Tip the warm potatoes and beans into the dressing and toss so they drink it up while still hot.","Peel and quarter the eggs. The yolks should still be slightly jammy.","Divide the lettuce between two wide bowls, then arrange the dressed potatoes and beans, tomatoes, red onion and tuna on top in rough piles.","Finish with the eggs, olives and capers, spoon over any dressing left in the bowl, and season the eggs with salt and pepper."],"kcal":480,"protein":40,"image":"assets/recipes/tuna-nicoise-warm-potato-bowl.jpg"},{"slug":"harissa-halloumi-chickpea-bowl","title":"Harissa Halloumi & Crispy Chickpea Bowl with Lemon-Tahini Yogurt","slot":"Dinner","servings":2,"minutes":25,"tags":["vegetarian","make ahead"],"diet":"vegetarian","contains":["dairy","soya"],"ingredients":[{"id":"quinoa","grams":70,"display":"quinoa (70g dry), rinsed"},{"id":"stock_cube","grams":200,"display":"200ml vegetable stock (½ cube, made up)"},{"id":"halloumi_light","grams":150,"display":"reduced-fat halloumi (150g), cut into 8 slices"},{"id":"chickpeas","grams":140,"display":"chickpeas, drained (140g. Just over half a tin)"},{"id":"harissa","grams":25,"display":"harissa paste (25g, 1½ tbsp)"},{"id":"edamame","grams":100,"display":"frozen edamame beans (100g)"},{"id":"olive_oil","grams":4,"display":"olive oil (4g, 1 tsp)"},{"id":"carrot","grams":100,"display":"1 large carrot (100g), coarsely grated"},{"id":"cucumber","grams":100,"display":"⅓ cucumber (100g), chopped"},{"id":"spinach","grams":60,"display":"baby spinach (60g)"},{"id":"greek_yogurt_0","grams":60,"display":"0% fat Greek yogurt (60g)"},{"id":"tahini","grams":10,"display":"tahini (10g, 2 tsp)"},{"id":"lemon_juice","grams":20,"display":"juice of ½ large lemon (20g)"},{"id":"garlic","grams":5,"display":"1 garlic clove (5g), crushed"},{"id":"salt_pepper","grams":2,"display":"salt and black pepper"}],"method":["Put the quinoa and stock in a small pan, bring to a simmer, cover and cook for 15 minutes until the stock is absorbed, dropping the edamame in for the final 3 minutes. Turn off the heat and leave it to sit, lid on.","Pat the chickpeas dry, then toss with the olive oil and two-thirds of the harissa. Fry in a non-stick pan over a medium-high heat for 6–8 minutes, shaking now and then, until they start to crisp and catch. Tip out and season with salt.","In the same pan, fry the halloumi slices for about 2 minutes per side until deep golden. Off the heat, brush with the remaining harissa.","Make the dressing: stir the yogurt, tahini, half the lemon juice and the garlic together with a splash of cold water until it will drizzle. Season with salt.","Fork the remaining lemon juice through the quinoa with some black pepper.","Divide the spinach and quinoa between two bowls, add piles of grated carrot and cucumber, then top with the chickpeas and halloumi. Spoon the tahini yogurt generously over everything."],"kcal":581,"protein":39,"image":"assets/recipes/harissa-halloumi-chickpea-bowl.jpg"},{"slug":"warm-steak-crispy-potato-salad","title":"Warm Steak & Crispy Potato Salad with Balsamic Onions","slot":"Dinner","servings":2,"minutes":35,"tags":["gluten free"],"diet":"meat","contains":["beef","dairy"],"ingredients":[{"id":"potato","grams":350,"display":"baby potatoes (350g), halved"},{"id":"olive_oil","grams":10,"display":"olive oil (10g, 2½ tsp)"},{"id":"rump_steak","grams":350,"display":"2 rump steaks (350g), trimmed"},{"id":"red_onion","grams":60,"display":"½ red onion (60g), very finely sliced"},{"id":"balsamic","grams":20,"display":"balsamic vinegar (20g, 1 tbsp)"},{"id":"mustard_dijon","grams":8,"display":"Dijon mustard (8g, 1½ tsp)"},{"id":"garlic","grams":5,"display":"1 garlic clove (5g), crushed"},{"id":"rocket","grams":80,"display":"rocket (80g)"},{"id":"cherry_tomatoes","grams":150,"display":"cherry tomatoes (150g), halved"},{"id":"parmesan","grams":15,"display":"parmesan (15g), shaved with a peeler"},{"id":"salt_pepper","grams":2,"display":"salt and plenty of black pepper"}],"method":["Heat the oven to 220°C fan. Toss the potatoes with just over half the oil and a good pinch of salt, then roast cut-side down for 25 minutes until golden and crisp (or 18 minutes at 200°C in the air fryer).","Put the sliced red onion in a small bowl with the balsamic vinegar and a pinch of salt. Leave it to soften and turn pink while everything else cooks.","Rub the steaks with the remaining oil and season generously on both sides. Get a frying pan properly hot and cook for 2–3 minutes per side for medium, then rest on a board for at least 5 minutes.","Take the pan off the heat and whisk the Dijon, garlic, the balsamic from the onion bowl and any resting juices from the board into the warm pan to make a quick dressing.","Toss the rocket, tomatoes and hot potatoes together and divide between two bowls.","Slice the steak thickly against the grain and lay it on top with the balsamic onions. Spoon over the pan dressing and finish with the parmesan shavings and black pepper."],"kcal":495,"protein":47,"image":"assets/recipes/warm-steak-crispy-potato-salad.jpg"},{"slug":"sticky-ginger-salmon-rice-bowl","title":"Sticky Ginger Salmon Rice Bowl with Quick Pickles","slot":"Dinner","servings":2,"minutes":35,"tags":["family friendly"],"diet":"meat","contains":["fish","soya"],"ingredients":[{"id":"brown_rice","grams":100,"display":"brown rice (100g dry), rinsed"},{"id":"salmon_fillet","grams":260,"display":"2 salmon fillets (260g)"},{"id":"soy_sauce","grams":30,"display":"reduced-salt soy sauce (30g, 2 tbsp)"},{"id":"honey","grams":15,"display":"honey (15g, 2 tsp)"},{"id":"ginger","grams":10,"display":"fresh ginger (10g), finely grated"},{"id":"garlic","grams":5,"display":"1 garlic clove (5g), crushed"},{"id":"rice_vinegar","grams":20,"display":"rice vinegar (20g, 4 tsp)"},{"id":"cucumber","grams":100,"display":"⅓ cucumber (100g), sliced into thin half-moons"},{"id":"carrot","grams":80,"display":"1 carrot (80g), peeled into ribbons"},{"id":"broccoli","grams":200,"display":"broccoli (200g), cut into small florets"},{"id":"spray_oil","grams":2,"display":"olive oil spray (2 sprays)"},{"id":"sesame_oil","grams":5,"display":"toasted sesame oil (5g, 1 tsp)"},{"id":"sesame_seeds","grams":8,"display":"sesame seeds (8g, 2 tsp)"},{"id":"spring_onion","grams":20,"display":"2 spring onions (20g), finely sliced"},{"id":"salt_pepper","grams":1,"display":"a pinch of salt"}],"method":["Put the rice in a pan with plenty of water, bring to the boil and simmer for 25 minutes until tender, then drain.","While the rice cooks, make the pickles: toss the cucumber and carrot with the rice vinegar and a pinch of salt in a small bowl and set aside, turning once or twice.","Stir the soy sauce, honey, ginger and garlic together in a cup. This is your glaze.","About 10 minutes before the rice is done, mist a non-stick frying pan with the spray oil and cook the salmon over a medium heat, skin-side down, for 4 minutes. Turn and cook 2 minutes more.","Steam or microwave the broccoli florets for 3–4 minutes until just tender.","Pour the glaze into the salmon pan and let it bubble for 1–2 minutes, spooning it over the fish until sticky and glossy.","Fork the sesame oil through the drained rice and divide between two bowls. Top with the broccoli, drained pickles and salmon, spoon over any glaze from the pan, and scatter with sesame seeds and spring onion."],"kcal":594,"protein":36,"image":"assets/recipes/sticky-ginger-salmon-rice-bowl.jpg"},{"slug":"cottage-pie-red-lentils","title":"Cottage Pie with Red Lentils & Cheddar Mash","slot":"Dinner","servings":4,"minutes":40,"tags":["freezes well","family friendly"],"diet":"meat","contains":["beef","fish","dairy"],"ingredients":[{"id":"beef_mince_5","grams":500,"display":"500g 5% fat beef mince"},{"id":"lentils_red","grams":100,"display":"100g dried red lentils, rinsed"},{"id":"onion","grams":150,"display":"1 large onion (150g), finely chopped"},{"id":"carrot","grams":150,"display":"2 carrots (150g), diced small"},{"id":"celery","grams":60,"display":"1 celery stick (60g), diced small"},{"id":"garlic","grams":10,"display":"2 garlic cloves, crushed"},{"id":"tomato_puree","grams":30,"display":"2 tbsp tomato purée"},{"id":"worcestershire","grams":15,"display":"1 tbsp Worcestershire sauce"},{"id":"stock_cube","grams":500,"display":"1 beef stock cube, made up with 500ml boiling water"},{"id":"potato","grams":800,"display":"800g potatoes, peeled and cut into chunks"},{"id":"milk_semi","grams":60,"display":"60ml semi-skimmed milk"},{"id":"butter_light","grams":15,"display":"15g light spreadable butter"},{"id":"cheddar_light","grams":40,"display":"40g reduced-fat mature cheddar, grated"},{"id":"spray_oil","grams":100,"display":"5 sprays of olive oil spray"},{"id":"spices_dried","grams":2,"display":"1 tsp dried thyme"},{"id":"salt_pepper","grams":2,"display":"salt and black pepper"}],"method":["Put the potatoes in a pan of cold salted water, bring to the boil and cook for 15 minutes until tender. Get everything else going while they boil.","Mist a wide, deep pan with the oil spray over a medium heat. Soften the onion, carrot and celery for 5 minutes, then stir in the garlic for 1 minute more.","Turn the heat up, add the beef mince and brown it for 5 minutes, breaking it up with your spoon as you go.","Stir in the tomato purée, thyme and Worcestershire sauce, then add the lentils and stock. Simmer for 15 minutes, stirring now and then, until the lentils are soft and the sauce is thick. Season well with salt and pepper.","Meanwhile, drain the potatoes and mash with the milk, butter and a good pinch of salt and pepper until smooth.","Heat the grill to high. Spoon the filling into a baking dish, top with the mash, rough it up with a fork and scatter over the cheddar.","Grill for 8-10 minutes until golden and bubbling at the edges. Rest for a couple of minutes before serving."],"kcal":497,"protein":41,"image":"assets/recipes/cottage-pie-red-lentils.jpg"},{"slug":"smoky-turkey-chilli","title":"Smoky Turkey Chilli with Fluffy Basmati","slot":"Dinner","servings":4,"minutes":30,"tags":["freezes well","family friendly","batch cook"],"diet":"meat","contains":["dairy"],"ingredients":[{"id":"turkey_mince_2","grams":500,"display":"500g 2% fat turkey breast mince"},{"id":"kidney_beans","grams":240,"display":"1 can kidney beans (240g drained), rinsed"},{"id":"onion","grams":150,"display":"1 large onion (150g), chopped"},{"id":"pepper_bell","grams":160,"display":"1 red pepper (160g), chopped"},{"id":"garlic","grams":15,"display":"3 garlic cloves, crushed"},{"id":"tomatoes_canned","grams":400,"display":"1 can chopped tomatoes (400g)"},{"id":"tomato_puree","grams":30,"display":"2 tbsp tomato purée"},{"id":"stock_cube","grams":200,"display":"1 stock cube, made up with 200ml boiling water"},{"id":"olive_oil","grams":10,"display":"2 tsp olive oil"},{"id":"basmati_rice","grams":260,"display":"260g basmati rice (dry weight)"},{"id":"greek_yogurt_0","grams":100,"display":"100g 0% fat Greek yogurt, to serve"},{"id":"coriander","grams":10,"display":"small handful of fresh coriander, roughly chopped"},{"id":"spices_dried","grams":6,"display":"2 tsp smoked paprika, 2 tsp ground cumin, 1 tsp mild chilli powder"},{"id":"salt_pepper","grams":2,"display":"salt and black pepper"}],"method":["Heat the olive oil in a large pot over a medium heat. Soften the onion and pepper for 5 minutes, then stir in the garlic, smoked paprika, cumin and chilli powder for 1 minute until fragrant.","Turn the heat up, add the turkey mince and cook for 5 minutes, breaking it up, until no longer pink.","Stir in the chopped tomatoes, tomato purée, kidney beans and stock. Bring to a simmer and cook, uncovered, for 15 minutes until thick and rich.","Meanwhile, rinse the rice until the water runs clear, then cook according to the pack instructions and fluff with a fork.","Taste the chilli and season properly with salt and pepper. It needs a decent pinch of both to sing.","Serve the chilli over the rice with a spoonful of Greek yogurt on top and the coriander scattered over."],"kcal":528,"protein":45,"image":"assets/recipes/smoky-turkey-chilli.jpg"},{"slug":"sausage-style-pork-traybake","title":"Sausage-Style Pork & Fennel Traybake","slot":"Dinner","servings":2,"minutes":50,"tags":["one pan","family friendly"],"diet":"meat","contains":["pork"],"ingredients":[{"id":"pork_loin","grams":350,"display":"2 large pork loin steaks (350g), trimmed and cut into big chunks"},{"id":"potato","grams":400,"display":"400g potatoes, cut into wedges (skin on)"},{"id":"red_onion","grams":120,"display":"1 red onion (120g), cut into wedges"},{"id":"pepper_bell","grams":160,"display":"1 red or yellow pepper (160g), cut into chunks"},{"id":"green_beans","grams":150,"display":"150g green beans, trimmed"},{"id":"olive_oil","grams":12,"display":"1 tbsp olive oil"},{"id":"garlic","grams":10,"display":"2 garlic cloves, crushed"},{"id":"mustard_dijon","grams":10,"display":"2 tsp Dijon mustard"},{"id":"balsamic","grams":10,"display":"2 tsp balsamic vinegar"},{"id":"spices_dried","grams":5,"display":"2 tsp fennel seeds, 1 tsp dried sage, 1 tsp smoked paprika"},{"id":"salt_pepper","grams":2,"display":"salt and black pepper"}],"method":["Heat the oven to 200°C fan. Toss the potato wedges on a large roasting tray with half the olive oil and a pinch of salt, and roast for 15 minutes to give them a head start.","Meanwhile, mix the remaining oil with the garlic, fennel seeds, sage, smoked paprika, mustard, balsamic and a good grind of pepper. Toss the pork chunks in this until coated. This is your sausage-style seasoning.","Add the pork, red onion and pepper to the tray, spreading everything out in one layer. Roast for 15 minutes.","Scatter over the green beans, give the tray a good shake and roast for a final 8-10 minutes until the pork is cooked through and the wedges are golden.","Season everything with salt and pepper, let it rest for 2 minutes, then serve straight from the tray."],"kcal":509,"protein":45,"image":"assets/recipes/sausage-style-pork-traybake.jpg"},{"slug":"creamy-chicken-leek-gnocchi","title":"Creamy Chicken, Leek & Gnocchi Pan","slot":"Dinner","servings":2,"minutes":25,"tags":["one pan","25 minutes"],"diet":"meat","contains":["dairy"],"ingredients":[{"id":"chicken_breast","grams":320,"display":"2 chicken breasts (320g), diced"},{"id":"leek","grams":150,"display":"1 large leek (150g), halved lengthways and sliced"},{"id":"gnocchi","grams":250,"display":"250g fresh gnocchi"},{"id":"creme_fraiche_light","grams":75,"display":"75g half-fat crème fraîche (about 5 tbsp)"},{"id":"mustard_dijon","grams":10,"display":"2 tsp Dijon mustard"},{"id":"stock_cube","grams":250,"display":"1 chicken stock cube, made up with 250ml boiling water"},{"id":"peas","grams":100,"display":"100g frozen peas"},{"id":"olive_oil","grams":8,"display":"2 tsp olive oil"},{"id":"garlic","grams":10,"display":"2 garlic cloves, crushed"},{"id":"parmesan","grams":10,"display":"10g Parmesan, finely grated"},{"id":"spices_dried","grams":2,"display":"1 tsp dried thyme"},{"id":"salt_pepper","grams":2,"display":"salt and black pepper"}],"method":["Heat the olive oil in a large, deep frying pan over a medium-high heat. Season the chicken with salt and pepper, then brown it for 4-5 minutes.","Lower the heat, add the leek, garlic and thyme, and cook for 5 minutes until the leek is soft and sweet.","Pour in the stock and add the gnocchi straight from the packet. Simmer for 5-6 minutes, stirring occasionally, until the gnocchi are tender and the liquid has reduced by about half.","Stir in the peas and cook for 2 minutes more, until the chicken is cooked through.","Take the pan off the heat and stir through the crème fraîche and mustard until everything is coated in a silky sauce. Taste and season.","Scatter over the Parmesan and a final grind of black pepper, and serve straight from the pan."],"kcal":581,"protein":48,"image":"assets/recipes/creamy-chicken-leek-gnocchi.jpg"},{"slug":"speedy-fish-pie","title":"Speedy Fish Pie with Smoked Haddock & Prawns","slot":"Dinner","servings":2,"minutes":35,"tags":["family friendly","freezes well"],"diet":"meat","contains":["fish","shellfish","dairy"],"ingredients":[{"id":"haddock_smoked","grams":260,"display":"2 smoked haddock fillets (260g)"},{"id":"prawns","grams":150,"display":"150g raw king prawns, peeled"},{"id":"potato","grams":500,"display":"500g potatoes, peeled and cut into chunks"},{"id":"milk_semi","grams":250,"display":"250ml semi-skimmed milk"},{"id":"cornflour","grams":10,"display":"1 tbsp cornflour"},{"id":"peas","grams":100,"display":"100g frozen peas"},{"id":"butter_light","grams":12,"display":"12g light spreadable butter"},{"id":"cheddar_light","grams":30,"display":"30g reduced-fat mature cheddar, grated"},{"id":"mustard_dijon","grams":8,"display":"1½ tsp Dijon mustard"},{"id":"lemon_juice","grams":10,"display":"a good squeeze of lemon juice"},{"id":"parsley","grams":10,"display":"small handful of fresh parsley, chopped"},{"id":"spices_dried","grams":1,"display":"1 bay leaf"},{"id":"salt_pepper","grams":2,"display":"salt and black pepper"}],"method":["Boil the potatoes in salted water for 15 minutes until tender, then drain and mash with the butter and plenty of salt and pepper.","Meanwhile, put the milk and bay leaf in a wide pan, add the haddock and poach gently for 5 minutes. Lift the fish out, discard the skin and flake into big pieces, keeping the milk in the pan.","Mix the cornflour with a splash of cold water, whisk it into the warm milk and simmer for 2 minutes, stirring, until you have a smooth sauce. Fish out the bay leaf.","Stir the mustard, lemon juice and peas into the sauce, then gently fold in the prawns, flaked haddock and parsley. Taste. Smoked haddock is salty, so season with pepper first and salt only if needed.","Heat the grill to high. Tip the filling into a baking dish, spoon the mash over the top and scatter with the cheddar.","Grill for 8-10 minutes until golden on top and the prawns are pink and cooked through. Let it sit for 2 minutes before serving."],"kcal":550,"protein":54,"image":"assets/recipes/speedy-fish-pie.jpg"},{"slug":"chicken-tikka-curry","title":"Proper Chicken Tikka Curry with Fluffy Basmati","slot":"Dinner","servings":2,"minutes":35,"tags":["family friendly","freezes well"],"diet":"meat","contains":["dairy"],"ingredients":[{"id":"chicken_breast","grams":320,"display":"2 large chicken breasts (320g), cut into chunks"},{"id":"greek_yogurt_0","grams":100,"display":"100g 0% fat Greek yogurt"},{"id":"curry_paste","grams":40,"display":"2 tbsp tikka curry paste (40g)"},{"id":"onion","grams":100,"display":"1 onion (100g), finely chopped"},{"id":"garlic","grams":10,"display":"2 garlic cloves (10g), crushed"},{"id":"ginger","grams":10,"display":"thumb of fresh ginger (10g), grated"},{"id":"tomatoes_canned","grams":200,"display":"1/2 tin chopped tomatoes (200g)"},{"id":"tomato_puree","grams":15,"display":"1 tbsp tomato puree (15g)"},{"id":"basmati_rice","grams":120,"display":"120g basmati rice (dry weight)"},{"id":"spinach","grams":80,"display":"two big handfuls of baby spinach (80g)"},{"id":"coriander","grams":10,"display":"small bunch of coriander (10g), roughly chopped"},{"id":"spray_oil","grams":10,"display":"10 sprays of olive oil spray"},{"id":"spices_dried","grams":6,"display":"1 tsp garam masala and 1/2 tsp smoked paprika (6g)"},{"id":"salt_pepper","grams":2,"display":"salt and black pepper"}],"method":["Rinse the rice and get it cooking to pack instructions. It takes about 12 minutes, which is roughly how long the curry needs to simmer.","Mix the chicken chunks with half the yogurt, half the tikka paste and a pinch of salt. Let it sit while you chop the veg. Even 10 minutes makes a difference.","Heat a wide pan over high heat with half the spray oil. Sear the chicken in a single layer for 3-4 minutes until golden at the edges (it won't be cooked through yet), then lift it out onto a plate.","Add the remaining spray oil and turn the heat to medium. Soften the onion for 5 minutes, then stir in the garlic, ginger, remaining tikka paste, garam masala and smoked paprika for 1 minute until fragrant.","Tip in the chopped tomatoes, tomato puree and a splash of water. Return the chicken and any juices, season, and simmer gently for 10 minutes until the chicken is cooked through and the sauce has thickened.","Take the pan off the heat, stir through the spinach until wilted, then fold in the remaining yogurt. Off the heat so it stays silky rather than splitting. Taste and adjust the seasoning.","Serve over the rice with the coriander scattered on top."],"kcal":508,"protein":50,"image":"assets/recipes/chicken-tikka-curry.jpg"},{"slug":"smash-style-cheeseburgers","title":"Smash-Style Cheeseburgers with Paprika Wedges","slot":"Dinner","servings":2,"minutes":30,"tags":["family friendly","30 minutes"],"diet":"meat","contains":["beef","dairy","eggs"],"ingredients":[{"id":"beef_mince_5","grams":300,"display":"300g 5% fat beef mince"},{"id":"cheddar_light","grams":40,"display":"40g reduced-fat cheddar, cut into 4 thin slices"},{"id":"pitta_wholemeal","grams":116,"display":"2 wholemeal pittas (116g)"},{"id":"potato","grams":350,"display":"2 medium potatoes (350g), cut into wedges, skin on"},{"id":"mayo_light","grams":20,"display":"1 tbsp light mayonnaise (20g)"},{"id":"ketchup","grams":20,"display":"1 tbsp ketchup (20g)"},{"id":"mustard_dijon","grams":10,"display":"2 tsp Dijon mustard (10g)"},{"id":"gherkins","grams":30,"display":"3 gherkins (30g), finely chopped"},{"id":"red_onion","grams":40,"display":"1/2 small red onion (40g), sliced into thin rings"},{"id":"tomato","grams":80,"display":"1 tomato (80g), sliced"},{"id":"lettuce_gem","grams":60,"display":"1 little gem lettuce (60g), leaves separated"},{"id":"spray_oil","grams":12,"display":"12 sprays of olive oil spray"},{"id":"spices_dried","grams":4,"display":"1 tsp smoked paprika (4g), for the wedges"},{"id":"salt_pepper","grams":2,"display":"salt and black pepper"}],"method":["Heat the oven to 220C fan (or an air fryer to 200C). Toss the wedges with most of the spray oil, the smoked paprika and a good pinch of salt. Roast for 25 minutes, turning once, until golden and crisp.","Stir the mayonnaise, ketchup, mustard and chopped gherkins together. That's your burger sauce done.","Divide the mince into 4 loose balls. Don't knead or season the inside. Keeping it loose is what gives smash burgers their craggy, crisp edges. Season the outsides generously with salt and pepper.","Get a heavy frying pan smoking hot with the last of the spray oil. Add the balls two at a time and immediately press each one flat and thin with a sturdy spatula. Cook for 2 minutes until deeply browned underneath.","Flip, lay a slice of cheddar on each patty, and cook 1 minute more until the cheese melts and the beef is cooked through. Repeat with the second pair.","While the patties cook, toast the pittas until puffed, then halve them and open the pockets.","Spread burger sauce inside each pitta half, then layer in lettuce, tomato, red onion and a cheesy patty. Serve with the wedges and any leftover sauce for dipping."],"kcal":580,"protein":48,"image":"assets/recipes/smash-style-cheeseburgers.jpg"},{"slug":"doner-style-kebab-wraps","title":"Doner-Style Kebab Wraps with Garlic-Mint Sauce","slot":"Dinner","servings":4,"minutes":40,"tags":["family friendly","freezes well"],"diet":"meat","contains":["beef","dairy"],"ingredients":[{"id":"beef_mince_5","grams":600,"display":"600g 5% fat beef mince"},{"id":"garlic","grams":15,"display":"3 garlic cloves (15g), crushed. 2 for the meat, 1 for the sauce"},{"id":"spices_dried","grams":14,"display":"2 tsp each ground cumin, smoked paprika and dried oregano, plus 1 tsp onion granules and 1 tsp dried mint for the sauce (14g)"},{"id":"salt_pepper","grams":4,"display":"1 tsp salt and plenty of black pepper"},{"id":"wrap_wholemeal","grams":248,"display":"4 wholemeal wraps (248g)"},{"id":"greek_yogurt_0","grams":160,"display":"160g 0% fat Greek yogurt"},{"id":"lemon_juice","grams":15,"display":"juice of 1/2 lemon (15g)"},{"id":"lettuce_gem","grams":120,"display":"2 little gem lettuces (120g), shredded"},{"id":"cabbage","grams":100,"display":"100g white cabbage, finely shredded"},{"id":"tomato","grams":160,"display":"2 tomatoes (160g), sliced"},{"id":"red_onion","grams":80,"display":"1 red onion (80g), thinly sliced"},{"id":"cucumber","grams":120,"display":"1/3 cucumber (120g), sliced"},{"id":"sriracha","grams":20,"display":"sriracha or chilli sauce (20g), to drizzle"}],"method":["Heat the oven to 200C fan and line a baking tray. Put the mince in a bowl with two-thirds of the garlic, the cumin, paprika, oregano, onion granules, salt and pepper.","Now the important bit: knead the mixture firmly for a good 2-3 minutes until it turns smooth and paste-like. This is what gives you that dense, sliceable doner texture rather than a burger crumble.","Press the meat onto the lined tray into a flat slab about 2cm thick. Bake for 25 minutes until cooked through and browned at the edges.","While it bakes, make the sauce: stir the yogurt with the remaining garlic, the dried mint, lemon juice and a pinch of salt. Prep the lettuce, cabbage, tomatoes, red onion and cucumber.","Rest the meat for 5 minutes, then slice it as thinly as you can on an angle. Thin slices are what make it feel like the real thing.","If you want kebab-shop char, flash the slices in a hot dry frying pan for a minute or two until the edges catch and crisp.","Warm the wraps, load each with salad, a generous pile of doner slices, a spoonful of garlic-mint sauce and a drizzle of sriracha. Roll up tightly and serve."],"kcal":433,"protein":43,"image":"assets/recipes/doner-style-kebab-wraps.jpg"},{"slug":"crispy-sweet-and-sour-chicken","title":"Crispy Sweet & Sour Chicken with Basmati Rice","slot":"Dinner","servings":2,"minutes":30,"tags":["family friendly","30 minutes"],"diet":"meat","contains":["soya"],"ingredients":[{"id":"chicken_breast","grams":320,"display":"2 large chicken breasts (320g), cut into bite-size chunks"},{"id":"cornflour","grams":20,"display":"4 tsp cornflour (20g). 3 for coating, 1 for the sauce"},{"id":"olive_oil","grams":6,"display":"1 heaped tsp olive oil (6g)"},{"id":"ketchup","grams":40,"display":"2 tbsp ketchup (40g)"},{"id":"rice_vinegar","grams":30,"display":"2 tbsp rice vinegar (30g)"},{"id":"honey","grams":15,"display":"2 tsp honey (15g)"},{"id":"soy_sauce","grams":20,"display":"1 tbsp reduced-salt soy sauce (20g)"},{"id":"tomato_puree","grams":10,"display":"2 tsp tomato puree (10g)"},{"id":"stock_cube","grams":200,"display":"1/2 chicken stock cube made up with 200ml water (200g)"},{"id":"pepper_bell","grams":150,"display":"1 large bell pepper (150g), cut into chunks"},{"id":"onion","grams":100,"display":"1 onion (100g), cut into chunks"},{"id":"carrot","grams":80,"display":"1 carrot (80g), thinly sliced on the diagonal"},{"id":"basmati_rice","grams":110,"display":"110g basmati rice (dry weight)"},{"id":"spring_onion","grams":30,"display":"2 spring onions (30g), sliced"},{"id":"sesame_seeds","grams":5,"display":"1 tsp sesame seeds (5g)"},{"id":"salt_pepper","grams":2,"display":"salt and black pepper"}],"method":["Get the rice cooking to pack instructions first. Everything else moves quickly from here.","Whisk the sauce in a jug: ketchup, rice vinegar, honey, soy sauce, tomato puree, the stock and 1 teaspoon of the cornflour. Set it by the hob.","Toss the chicken chunks in the remaining cornflour with a pinch of salt and pepper until every piece is lightly dusted.","Heat the oil in a wok or your widest frying pan over high heat. Fry the chicken in a single layer for 5-6 minutes, turning occasionally, until golden and crisp-edged. Lift it out onto a plate.","Add the onion, pepper and carrot to the pan and stir-fry for 3 minutes. You want them charred in places but still with bite, exactly like the takeaway does it.","Give the sauce a quick re-whisk, pour it in and let it bubble for 1-2 minutes until glossy and thick enough to coat a spoon. Return the chicken and toss for a minute until everything is coated and piping hot.","Serve over the rice, scattered with spring onions and sesame seeds."],"kcal":563,"protein":44,"image":"assets/recipes/crispy-sweet-and-sour-chicken.jpg"},{"slug":"pork-katsu-curry","title":"Baked Pork Katsu Curry with Pickled Cucumber","slot":"Dinner","servings":2,"minutes":35,"tags":["family friendly","air fryer friendly"],"diet":"meat","contains":["pork","eggs","soya"],"ingredients":[{"id":"pork_loin","grams":300,"display":"2 pork loin steaks (300g), trimmed of fat"},{"id":"panko","grams":35,"display":"35g panko breadcrumbs"},{"id":"flour_plain","grams":20,"display":"4 tsp plain flour (20g). Half for dusting, half for the sauce"},{"id":"egg","grams":57,"display":"1 egg (57g), beaten"},{"id":"spray_oil","grams":12,"display":"12 sprays of olive oil spray"},{"id":"onion","grams":100,"display":"1 onion (100g), roughly chopped"},{"id":"carrot","grams":100,"display":"1 large carrot (100g), roughly chopped"},{"id":"garlic","grams":10,"display":"2 garlic cloves (10g), crushed"},{"id":"ginger","grams":8,"display":"small thumb of fresh ginger (8g), grated"},{"id":"spices_dried","grams":8,"display":"2 tsp mild curry powder and 1/2 tsp turmeric (8g)"},{"id":"stock_cube","grams":350,"display":"1 chicken stock cube made up with 350ml water (350g)"},{"id":"honey","grams":5,"display":"1 tsp honey (5g)"},{"id":"soy_sauce","grams":10,"display":"2 tsp reduced-salt soy sauce (10g)"},{"id":"basmati_rice","grams":90,"display":"90g basmati rice (dry weight)"},{"id":"broccoli","grams":160,"display":"1/2 head broccoli (160g), cut into florets"},{"id":"cucumber","grams":80,"display":"1/4 cucumber (80g), very thinly sliced"},{"id":"rice_vinegar","grams":10,"display":"2 tsp rice vinegar (10g)"},{"id":"salt_pepper","grams":2,"display":"salt and black pepper"}],"method":["Heat the oven to 200C fan (or an air fryer to 190C). Put each pork steak between two sheets of baking paper and bash with a rolling pin to about 1cm thick. Thin cutlets cook fast and stay tender.","Season half the flour with salt and pepper. Dust each steak in it, dip through the beaten egg, then press firmly into the panko on both sides. Lay on a lined tray, coat well with the spray oil and bake for 16-18 minutes, flipping halfway, until golden and cooked through. Get the rice on now too.","Meanwhile, make the sauce: soften the onion and carrot in a saucepan with a splash of water over medium heat for 6-7 minutes. Add the garlic and ginger for 1 minute, then stir in the curry powder, turmeric and remaining flour and cook for 1 minute more.","Gradually stir in the stock, then add the honey and soy sauce. Simmer for 8-10 minutes until the carrot is soft and the sauce has thickened. Blitz smooth with a stick blender for that proper silky katsu texture, or leave it rustic if you prefer.","Toss the cucumber slices with the rice vinegar and a pinch of salt, and set aside. They'll lightly pickle in minutes and cut through the richness.","Steam or microwave the broccoli for 3-4 minutes until just tender.","Slice each cutlet into strips, fan over the rice, pour the sauce generously across the middle, and serve with the broccoli and pickled cucumber alongside."],"kcal":585,"protein":47,"image":"assets/recipes/pork-katsu-curry.jpg"},{"slug":"chicken-souvlaki-pittas","title":"Chicken souvlaki pittas with quick tzatziki","slot":"Dinner","servings":2,"minutes":25,"tags":["family friendly","under 30 minutes"],"diet":"meat","contains":["dairy"],"ingredients":[{"id":"chicken_breast","grams":340,"display":"2 large chicken breasts (340g), cut into bite-sized chunks"},{"id":"greek_yogurt_0","grams":150,"display":"150g 0% fat Greek yogurt"},{"id":"garlic","grams":10,"display":"2 cloves garlic (10g), crushed"},{"id":"lemon_juice","grams":20,"display":"juice of half a lemon (20g)"},{"id":"spices_dried","grams":4,"display":"2 tsp dried oregano and 1 tsp sweet paprika"},{"id":"olive_oil","grams":8,"display":"2 tsp olive oil (8g)"},{"id":"pitta_wholemeal","grams":116,"display":"2 wholemeal pittas (116g)"},{"id":"cucumber","grams":100,"display":"a third of a cucumber (100g), coarsely grated"},{"id":"tomato","grams":120,"display":"2 small tomatoes (120g), sliced"},{"id":"red_onion","grams":40,"display":"half a small red onion (40g), finely sliced"},{"id":"lettuce_gem","grams":40,"display":"1 little gem lettuce (40g), shredded"},{"id":"salt_pepper","grams":2,"display":"salt and black pepper"}],"method":["Mix 50g of the yogurt with half the lemon juice, half the garlic, the oregano and paprika and a good pinch of salt and pepper. Stir through the chicken and leave for 10 minutes while you prep everything else.","Squeeze the grated cucumber hard over the sink to get rid of the water, then stir it into the remaining yogurt with the rest of the garlic and a pinch of salt. That's your tzatziki. Into the fridge.","Slice the tomatoes and red onion and shred the lettuce.","Heat the oil in a frying pan or griddle over a high heat. Cook the chicken in a single layer for 8–10 minutes, turning occasionally, until charred at the edges and cooked through.","Warm the pittas in the toaster for a minute or two, then split them open.","Stuff each pitta with lettuce, tomato, onion and chicken, spoon over the tzatziki generously and finish with the remaining lemon juice."],"kcal":442,"protein":53,"image":"assets/recipes/chicken-souvlaki-pittas.jpg"},{"slug":"smoky-prawn-chickpea-stew","title":"Smoky prawn & chickpea stew with crumbled feta","slot":"Dinner","servings":2,"minutes":25,"tags":["one pan","under 30 minutes"],"diet":"meat","contains":["shellfish","dairy"],"ingredients":[{"id":"olive_oil","grams":10,"display":"2½ tsp olive oil (10g)"},{"id":"onion","grams":80,"display":"1 small onion (80g), finely chopped"},{"id":"garlic","grams":10,"display":"2 cloves garlic (10g), finely sliced"},{"id":"spices_dried","grams":4,"display":"2 tsp smoked paprika, 1 tsp dried oregano and a pinch of chilli flakes"},{"id":"tomato_puree","grams":15,"display":"1 tbsp tomato purée (15g)"},{"id":"tomatoes_canned","grams":400,"display":"1 × 400g tin chopped tomatoes"},{"id":"chickpeas","grams":240,"display":"1 × 400g tin chickpeas, drained (240g)"},{"id":"stock_cube","grams":200,"display":"200ml vegetable or chicken stock (half a cube)"},{"id":"prawns","grams":320,"display":"320g raw king prawns, peeled (defrosted if frozen)"},{"id":"spinach","grams":80,"display":"80g baby spinach"},{"id":"lemon_juice","grams":15,"display":"juice of half a lemon (15g)"},{"id":"feta_light","grams":60,"display":"60g reduced-fat feta, crumbled"},{"id":"parsley","grams":10,"display":"small handful of parsley (10g), roughly chopped"},{"id":"salt_pepper","grams":2,"display":"salt and black pepper"}],"method":["Heat the oil in a wide, deep pan over a medium heat. Soften the onion for 5 minutes, then add the garlic, smoked paprika, oregano and chilli flakes and cook for 1 minute until fragrant.","Stir in the tomato purée and cook for another minute, then tip in the chopped tomatoes, chickpeas and stock.","Simmer uncovered for 10 minutes until slightly thickened, then season with salt and pepper.","Stir in the prawns and cook for 3–4 minutes until pink and cooked through. Don't let them boil hard or they'll toughen.","Fold in the spinach until just wilted, then add the lemon juice and taste. It may want a touch more salt.","Ladle into bowls and scatter over the feta and parsley."],"kcal":452,"protein":45,"image":"assets/recipes/smoky-prawn-chickpea-stew.jpg"},{"slug":"halloumi-lemon-quinoa-bowls","title":"Golden halloumi & lemon quinoa bowls","slot":"Dinner","servings":2,"minutes":25,"tags":["vegetarian","meal-prep friendly"],"diet":"vegetarian","contains":["dairy"],"ingredients":[{"id":"quinoa","grams":90,"display":"90g quinoa (dry weight), rinsed"},{"id":"halloumi_light","grams":180,"display":"180g reduced-fat halloumi, sliced 1cm thick"},{"id":"chickpeas","grams":120,"display":"half a 400g tin of chickpeas, drained (120g)"},{"id":"courgette","grams":150,"display":"1 courgette (150g), sliced into half-moons"},{"id":"pepper_bell","grams":150,"display":"1 red pepper (150g), cut into strips"},{"id":"cherry_tomatoes","grams":150,"display":"150g cherry tomatoes, halved"},{"id":"olive_oil","grams":8,"display":"2 tsp olive oil (8g)"},{"id":"greek_yogurt_0","grams":100,"display":"100g 0% fat Greek yogurt"},{"id":"lemon_juice","grams":20,"display":"juice of half a lemon (20g)"},{"id":"rocket","grams":40,"display":"two handfuls of rocket (40g)"},{"id":"parsley","grams":10,"display":"small handful of parsley (10g), chopped"},{"id":"spices_dried","grams":3,"display":"1 tsp dried mint and 1 tsp dried oregano"},{"id":"salt_pepper","grams":2,"display":"salt and black pepper"}],"method":["Simmer the quinoa in plenty of water for 12–15 minutes until the little tails uncurl, then drain well, fluff with a fork and season with salt and pepper.","Meanwhile, heat half the oil in a large frying pan or griddle over a high heat. Cook the courgette and pepper with the oregano and a pinch of salt for 6–8 minutes until charred and tender, adding the cherry tomatoes for the last 2 minutes. Tip onto a plate.","Stir the yogurt with half the lemon juice, the dried mint and a pinch of salt to make the dressing.","Wipe the pan, add the remaining oil and fry the halloumi slices for 1–2 minutes per side until deep golden.","Toss the warm quinoa with the chickpeas, rocket, parsley and remaining lemon juice, then divide between two bowls.","Top with the charred vegetables and halloumi, and drizzle over the yogurt dressing. If meal-prepping, keep the dressing separate and add just before eating."],"kcal":586,"protein":40,"image":"assets/recipes/halloumi-lemon-quinoa-bowls.jpg"},{"slug":"cod-puttanesca-spaghetti","title":"Cod puttanesca with olives, capers & spaghetti","slot":"Dinner","servings":2,"minutes":25,"tags":["under 30 minutes"],"diet":"meat","contains":["fish"],"ingredients":[{"id":"pasta_dry","grams":120,"display":"120g spaghetti or linguine (dry)"},{"id":"green_beans","grams":150,"display":"150g green beans, trimmed and halved"},{"id":"olive_oil","grams":10,"display":"2½ tsp olive oil (10g)"},{"id":"garlic","grams":10,"display":"2 cloves garlic (10g), finely sliced"},{"id":"spices_dried","grams":3,"display":"½ tsp chilli flakes and 1 tsp dried oregano"},{"id":"tomatoes_canned","grams":400,"display":"1 × 400g tin chopped tomatoes"},{"id":"tomato_puree","grams":15,"display":"1 tbsp tomato purée (15g)"},{"id":"olives","grams":40,"display":"40g pitted black olives, halved"},{"id":"capers","grams":20,"display":"1 heaped tbsp capers (20g), rinsed"},{"id":"cod_fillet","grams":360,"display":"2 thick cod fillets (360g), cut into large chunks"},{"id":"lemon_juice","grams":10,"display":"a good squeeze of lemon (10g)"},{"id":"parsley","grams":10,"display":"small handful of parsley (10g), chopped"},{"id":"salt_pepper","grams":2,"display":"salt and black pepper"}],"method":["Cook the pasta in well-salted boiling water according to the packet, dropping the green beans in for the final 4 minutes. Drain, keeping back a mugful of the pasta water.","Meanwhile, heat the oil in a wide pan over a medium heat. Cook the garlic, chilli flakes and oregano for 1 minute. Don't let the garlic brown.","Add the chopped tomatoes, tomato purée, olives and capers. Simmer for 8–10 minutes until glossy and thickened, then taste before salting. The olives and capers bring plenty.","Season the cod chunks with black pepper and nestle them into the sauce. Cover and cook gently for 5–6 minutes until the fish flakes easily.","Loosen the sauce with a splash of the reserved pasta water if it's tight, and add the lemon juice.","Divide the pasta and beans between two bowls, spoon over the sauce and cod, and scatter with parsley."],"kcal":516,"protein":45,"image":"assets/recipes/cod-puttanesca-spaghetti.jpg"},{"slug":"greek-turkey-stuffed-peppers","title":"Greek-style stuffed peppers with turkey, couscous & feta","slot":"Dinner","servings":4,"minutes":40,"tags":["family friendly","freezes well"],"diet":"meat","contains":["dairy"],"ingredients":[{"id":"pepper_bell","grams":640,"display":"4 large bell peppers (640g), halved through the stalk and deseeded"},{"id":"olive_oil","grams":10,"display":"2½ tsp olive oil (10g)"},{"id":"onion","grams":100,"display":"1 onion (100g), finely chopped"},{"id":"garlic","grams":10,"display":"2 cloves garlic (10g), crushed"},{"id":"turkey_mince_2","grams":600,"display":"600g 2% fat turkey breast mince"},{"id":"spices_dried","grams":5,"display":"2 tsp dried oregano and ½ tsp ground cinnamon"},{"id":"tomato_puree","grams":20,"display":"1 heaped tbsp tomato purée (20g)"},{"id":"tomatoes_canned","grams":400,"display":"1 × 400g tin chopped tomatoes"},{"id":"spinach","grams":100,"display":"100g baby spinach"},{"id":"couscous","grams":120,"display":"120g couscous (dry)"},{"id":"stock_cube","grams":180,"display":"180ml hot chicken stock (half a cube)"},{"id":"feta_light","grams":80,"display":"80g reduced-fat feta, crumbled"},{"id":"parsley","grams":15,"display":"handful of parsley (15g), chopped"},{"id":"lemon_juice","grams":15,"display":"juice of half a lemon (15g)"},{"id":"salt_pepper","grams":3,"display":"salt and black pepper"}],"method":["Heat the oven to 200°C (180°C fan). Sit the pepper halves cut-side up in a roasting tin, rub with half the oil and a pinch of salt, and roast for 10 minutes while you make the filling.","Heat the remaining oil in a large pan over a medium heat. Soften the onion for 5 minutes, then add the garlic and cook for 1 minute.","Turn the heat up, add the turkey mince and break it up with a spoon. Cook for 5 minutes until no longer pink, then stir in the oregano, cinnamon and tomato purée.","Pour in the chopped tomatoes and simmer for 5 minutes until thick, then fold the spinach through to wilt. Season well with salt and pepper.","Meanwhile, put the couscous in a bowl, pour over the hot stock, cover with a plate and leave for 5 minutes, then fluff with a fork.","Stir the couscous, most of the feta, the parsley and the lemon juice into the turkey mixture and taste for seasoning.","Pile the filling into the pepper halves. Spoon any extra around the tin. And top with the remaining feta. Bake for 12–15 minutes until the tops are golden. Cooled halves freeze well, wrapped individually."],"kcal":432,"protein":48,"image":"assets/recipes/greek-turkey-stuffed-peppers.jpg"},{"slug":"beef-broccoli-stir-fry","title":"Speedy Beef & Broccoli with Fluffy Basmati","slot":"Dinner","servings":2,"minutes":20,"tags":["family friendly"],"diet":"meat","contains":["beef","soya","shellfish"],"ingredients":[{"id":"rump_steak","grams":320,"display":"320g rump steak, trimmed and thinly sliced against the grain"},{"id":"broccoli","grams":300,"display":"1 large head of broccoli (300g), cut into small florets"},{"id":"basmati_rice","grams":110,"display":"110g basmati rice (dry weight)"},{"id":"garlic","grams":10,"display":"2 cloves garlic (10g), finely sliced"},{"id":"ginger","grams":12,"display":"thumb of fresh ginger (12g), grated"},{"id":"soy_sauce","grams":30,"display":"2 tbsp reduced-salt soy sauce (30g)"},{"id":"oyster_sauce","grams":30,"display":"2 tbsp oyster sauce (30g)"},{"id":"honey","grams":8,"display":"1 tsp honey (8g)"},{"id":"rice_vinegar","grams":10,"display":"2 tsp rice vinegar (10g)"},{"id":"cornflour","grams":8,"display":"2 tsp cornflour (8g)"},{"id":"olive_oil","grams":6,"display":"1½ tsp olive oil (6g)"},{"id":"sesame_oil","grams":5,"display":"1 tsp toasted sesame oil (5g)"},{"id":"spring_onion","grams":30,"display":"3 spring onions (30g), sliced on the diagonal"},{"id":"salt_pepper","grams":1,"display":"black pepper, to season"}],"method":["Put the rice on to cook according to the pack instructions. It will be ready when the stir-fry is. Meanwhile, stir the soy sauce, oyster sauce, honey, rice vinegar, cornflour and 4 tablespoons of cold water together in a small bowl until smooth.","Season the sliced steak with black pepper. Heat the olive oil in a large frying pan or wok over a high heat until shimmering.","Add the steak in a single layer and leave it alone for 1 minute to brown, then stir-fry for 1 minute more. Tip onto a plate. It will finish cooking in the sauce.","Add the broccoli to the pan with 3 tablespoons of water. Cover with a lid or baking sheet and let it steam-fry for 3 minutes until bright green and just tender.","Add the garlic and ginger and stir-fry for 30 seconds until fragrant. Return the beef and any resting juices to the pan.","Give the sauce a quick stir, pour it in and let it bubble for 1–2 minutes, tossing everything until glossy and thickened.","Take off the heat, drizzle over the sesame oil and scatter with spring onions. Serve straight away over the fluffy rice."],"kcal":572,"protein":46,"image":"assets/recipes/beef-broccoli-stir-fry.jpg"},{"slug":"chicken-pad-thai-noodles","title":"Chicken Pad Thai-Style Rice Noodles with Lime & Cashews","slot":"Dinner","servings":2,"minutes":20,"tags":["family friendly"],"diet":"meat","contains":["eggs","fish","soya","nuts"],"ingredients":[{"id":"chicken_breast","grams":300,"display":"2 chicken breasts (300g), sliced into thin strips"},{"id":"rice_noodles","grams":100,"display":"100g flat rice noodles (dry weight)"},{"id":"egg","grams":114,"display":"2 eggs, lightly beaten"},{"id":"olive_oil","grams":8,"display":"2 tsp olive oil (8g)"},{"id":"garlic","grams":10,"display":"2 cloves garlic (10g), finely chopped"},{"id":"carrot","grams":100,"display":"1 large carrot (100g), cut into matchsticks or coarsely grated"},{"id":"pepper_bell","grams":100,"display":"1 red pepper (100g), thinly sliced"},{"id":"fish_sauce","grams":20,"display":"4 tsp fish sauce (20g)"},{"id":"soy_sauce","grams":15,"display":"1 tbsp reduced-salt soy sauce (15g)"},{"id":"sweet_chilli","grams":25,"display":"1½ tbsp sweet chilli sauce (25g)"},{"id":"lime_juice","grams":30,"display":"juice of 1 lime (30g)"},{"id":"chilli_fresh","grams":10,"display":"1 red chilli (10g), finely sliced (optional, to taste)"},{"id":"spring_onion","grams":40,"display":"4 spring onions (40g), cut into short lengths"},{"id":"cashews","grams":15,"display":"15g cashews, roughly chopped"},{"id":"coriander","grams":10,"display":"small handful of coriander (10g), roughly torn"}],"method":["Put the rice noodles in a large bowl, cover with boiling water and leave to soften while you cook. Check the pack, but 6–8 minutes is usual. Drain and rinse briefly under cold water so they don't clump.","Mix the fish sauce, soy sauce, sweet chilli sauce and lime juice in a small bowl. This is your pad thai sauce. Taste it; it should be sharp, salty and a little sweet.","Heat half the oil in a wok or your largest frying pan over a high heat. Stir-fry the chicken strips for 4–5 minutes until golden and cooked through, then push to one side of the pan.","Add the remaining oil, then the garlic, carrot and red pepper. Stir-fry for 2 minutes so the vegetables keep some bite.","Push everything to the side, pour the beaten eggs into the empty half of the pan and let them set for 30 seconds before breaking them up into soft ribbons.","Add the drained noodles and the sauce, and toss everything together for 1–2 minutes until the noodles are hot and coated.","Stir through most of the spring onions and fresh chilli, then serve topped with cashews, coriander and the rest of the spring onions."],"kcal":593,"protein":48,"image":"assets/recipes/chicken-pad-thai-noodles.jpg"},{"slug":"prawn-fried-rice","title":"Prawn & Egg Fried Rice with Garden Peas","slot":"Dinner","servings":2,"minutes":25,"tags":["family friendly"],"diet":"meat","contains":["shellfish","eggs","soya"],"ingredients":[{"id":"prawns","grams":350,"display":"350g raw king prawns, peeled"},{"id":"basmati_rice","grams":120,"display":"120g basmati rice (dry weight)"},{"id":"egg","grams":114,"display":"2 eggs, lightly beaten"},{"id":"peas","grams":100,"display":"100g frozen garden peas"},{"id":"carrot","grams":80,"display":"1 carrot (80g), finely diced"},{"id":"garlic","grams":10,"display":"2 cloves garlic (10g), finely chopped"},{"id":"ginger","grams":10,"display":"thumb of fresh ginger (10g), grated"},{"id":"spring_onion","grams":40,"display":"4 spring onions (40g), sliced, whites and greens separated"},{"id":"soy_sauce","grams":30,"display":"2 tbsp reduced-salt soy sauce (30g)"},{"id":"olive_oil","grams":6,"display":"1½ tsp olive oil (6g)"},{"id":"sesame_oil","grams":8,"display":"2 tsp toasted sesame oil (8g)"},{"id":"salt_pepper","grams":1,"display":"black pepper, to season"}],"method":["Cook the rice in plenty of boiling water for 10–12 minutes until just tender, then drain well and spread it out on a plate to steam-dry for a few minutes. Drier rice fries better. (Leftover cold rice from the fridge works brilliantly and saves 15 minutes.)","Heat the olive oil in a wok or large frying pan over a high heat. Add the prawns, season with black pepper and stir-fry for 2 minutes until just pink. Tip onto a plate.","Add half the sesame oil to the pan, then the carrot and the white parts of the spring onions. Stir-fry for 2 minutes, then add the garlic, ginger and peas and cook for 1 minute more.","Push the vegetables to one side, pour the beaten eggs into the space and let them set for 30 seconds before scrambling them into soft folds.","Add the rice, breaking up any clumps, and stir-fry for 2–3 minutes until every grain is hot and starting to catch a little colour.","Return the prawns to the pan, pour over the soy sauce and toss for a final minute until everything is well mixed and piping hot.","Finish with the remaining sesame oil and the green tops of the spring onions, and serve straight from the pan."],"kcal":563,"protein":47,"image":"assets/recipes/prawn-fried-rice.jpg"},{"slug":"teriyaki-salmon-noodles","title":"Sticky Teriyaki Salmon with Sesame Egg Noodles","slot":"Dinner","servings":2,"minutes":20,"tags":["family friendly"],"diet":"meat","contains":["fish","eggs","soya"],"ingredients":[{"id":"salmon_fillet","grams":280,"display":"2 salmon fillets (280g), skin removed if you prefer"},{"id":"egg_noodles","grams":100,"display":"2 nests of egg noodles (100g dry weight)"},{"id":"green_beans","grams":150,"display":"150g green beans, trimmed and halved"},{"id":"soy_sauce","grams":30,"display":"2 tbsp reduced-salt soy sauce (30g)"},{"id":"honey","grams":15,"display":"2 tsp honey (15g)"},{"id":"rice_vinegar","grams":10,"display":"2 tsp rice vinegar (10g)"},{"id":"ginger","grams":10,"display":"thumb of fresh ginger (10g), grated"},{"id":"garlic","grams":5,"display":"1 clove garlic (5g), crushed"},{"id":"cornflour","grams":4,"display":"1 tsp cornflour (4g)"},{"id":"sesame_oil","grams":5,"display":"1 tsp toasted sesame oil (5g)"},{"id":"sesame_seeds","grams":8,"display":"2 tsp sesame seeds (8g)"},{"id":"spring_onion","grams":30,"display":"3 spring onions (30g), finely sliced"}],"method":["Stir the soy sauce, honey, rice vinegar, ginger, garlic and cornflour together with 4 tablespoons of cold water. This is your teriyaki sauce.","Bring a pan of water to the boil for the noodles. Cut the salmon into large chunks, about 4cm.","Heat a large non-stick frying pan over a medium-high heat, add the sesame oil and the salmon chunks, and cook for 2 minutes on each side until golden but not quite cooked through.","Cook the noodles and green beans together in the boiling water for 4 minutes (or per the noodle pack), then drain, reserving a splash of the cooking water.","Pour the teriyaki sauce into the salmon pan and let it bubble gently for 1–2 minutes, spooning it over the fish, until it thickens to a glossy glaze and the salmon flakes easily.","Lift the salmon out, then toss the drained noodles and beans in the pan with the remaining glaze, loosening with the reserved cooking water if needed.","Divide the noodles between two bowls, sit the sticky salmon on top and finish with sesame seeds and spring onions."],"kcal":588,"protein":38,"image":"assets/recipes/teriyaki-salmon-noodles.jpg"},{"slug":"crispy-tofu-noodle-stir-fry","title":"Crispy Chilli Tofu & Edamame Noodle Stir-Fry","slot":"Dinner","servings":2,"minutes":25,"tags":["vegetarian"],"diet":"vegetarian","contains":["soya","eggs"],"ingredients":[{"id":"tofu_firm","grams":350,"display":"350g firm tofu, patted very dry and cut into 2cm cubes"},{"id":"edamame","grams":175,"display":"175g frozen edamame beans"},{"id":"egg_noodles","grams":90,"display":"2 small nests of egg noodles (90g dry weight)"},{"id":"cornflour","grams":8,"display":"2 tsp cornflour (8g)"},{"id":"olive_oil","grams":10,"display":"2 tsp olive oil (10g)"},{"id":"sesame_oil","grams":5,"display":"1 tsp toasted sesame oil (5g)"},{"id":"pepper_bell","grams":150,"display":"1 large red pepper (150g), sliced"},{"id":"garlic","grams":10,"display":"2 cloves garlic (10g), finely sliced"},{"id":"ginger","grams":10,"display":"thumb of fresh ginger (10g), grated"},{"id":"soy_sauce","grams":30,"display":"2 tbsp reduced-salt soy sauce (30g)"},{"id":"sriracha","grams":15,"display":"1 tbsp sriracha (15g), or less if you prefer it milder"},{"id":"honey","grams":6,"display":"1 scant tsp honey (6g)"},{"id":"rice_vinegar","grams":10,"display":"2 tsp rice vinegar (10g)"},{"id":"spring_onion","grams":40,"display":"4 spring onions (40g), sliced"},{"id":"salt_pepper","grams":1,"display":"salt & black pepper, to season the tofu"}],"method":["Press the tofu cubes firmly between kitchen paper to get them as dry as you can. This is what makes them crisp. Toss with the cornflour and a good pinch of salt and pepper until lightly coated all over.","Mix the soy sauce, sriracha, honey and rice vinegar with 3 tablespoons of cold water for the sauce. Put a pan of water on to boil for the noodles.","Heat the olive oil in a large non-stick frying pan or wok over a medium-high heat. Fry the tofu for 8–10 minutes, turning occasionally, until golden and crisp on most sides. (An air fryer at 200°C for 10 minutes works just as well.) Tip onto a plate.","Cook the noodles and edamame together in the boiling water for 4 minutes, then drain well.","Add the sesame oil to the pan, then stir-fry the red pepper for 2 minutes. Add the garlic and ginger and cook for 30 seconds more until fragrant.","Pour in the sauce, let it bubble for 30 seconds, then add the noodles, edamame and crispy tofu. Toss for a minute until everything is hot and glossed with sauce.","Scatter over the spring onions and serve straight away, while the tofu still has its crunch."],"kcal":616,"protein":40,"image":"assets/recipes/crispy-tofu-noodle-stir-fry.jpg"},{"slug":"harissa-chicken-chickpea-traybake","title":"Harissa chicken & chickpea traybake with lemon yogurt","slot":"Dinner","servings":2,"minutes":40,"tags":["one pan","freezes well"],"diet":"meat","contains":["dairy"],"ingredients":[{"id":"chicken_thigh","grams":360,"display":"4 skinless chicken thigh fillets (360g)"},{"id":"harissa","grams":40,"display":"2 tbsp harissa paste (40g)"},{"id":"chickpeas","grams":240,"display":"1 x 400g can chickpeas, drained (240g)"},{"id":"red_onion","grams":120,"display":"1 red onion, cut into wedges (120g)"},{"id":"pepper_bell","grams":160,"display":"1 large red pepper, roughly chopped (160g)"},{"id":"cherry_tomatoes","grams":150,"display":"150g cherry tomatoes"},{"id":"olive_oil","grams":10,"display":"2 tsp olive oil (10g)"},{"id":"lemon_juice","grams":20,"display":"juice of 1/2 lemon (20g)"},{"id":"garlic","grams":10,"display":"2 garlic cloves, crushed (10g)"},{"id":"greek_yogurt_0","grams":80,"display":"80g 0% fat Greek yogurt, to serve"},{"id":"spices_dried","grams":3,"display":"1 tsp smoked paprika + 1/2 tsp ground cumin"},{"id":"salt_pepper","grams":1,"display":"salt & black pepper"}],"method":["Heat the oven to 200C fan. In a large bowl, mix the harissa, olive oil, crushed garlic, lemon juice, smoked paprika and cumin with a good pinch of salt and pepper.","Add the chicken thighs and turn them until well coated. Leave them in the bowl while you sort the tray.","Tip the drained chickpeas, red onion wedges and pepper onto a large baking tray. Scrape over about a third of the harissa mixture from the bowl and toss everything together.","Sit the chicken thighs on top of the vegetables, spacing them out so everything roasts rather than steams. Roast for 20 minutes.","Add the cherry tomatoes to the tray and roast for another 10-12 minutes, until the chicken is cooked through and the juices run clear.","Season the yogurt with a small pinch of salt. Serve the traybake straight from the tray with the yogurt dolloped over the top."],"kcal":563,"protein":49,"image":"assets/recipes/harissa-chicken-chickpea-traybake.jpg"},{"slug":"greek-chicken-potato-traybake","title":"Greek-style chicken, potato & feta traybake","slot":"Dinner","servings":4,"minutes":40,"tags":["one pan","family friendly"],"diet":"meat","contains":["dairy"],"ingredients":[{"id":"chicken_breast","grams":600,"display":"4 chicken breasts (600g), cut into large chunks"},{"id":"potato","grams":700,"display":"700g potatoes, cut into 2cm chunks"},{"id":"feta_light","grams":100,"display":"100g reduced-fat feta, crumbled"},{"id":"red_onion","grams":200,"display":"2 red onions, cut into wedges (200g)"},{"id":"cherry_tomatoes","grams":250,"display":"250g cherry tomatoes"},{"id":"olives","grams":40,"display":"40g pitted black olives, halved"},{"id":"olive_oil","grams":20,"display":"1 1/2 tbsp olive oil (20g)"},{"id":"lemon_juice","grams":50,"display":"juice of 1 large lemon (50g)"},{"id":"garlic","grams":15,"display":"3 garlic cloves, crushed (15g)"},{"id":"spices_dried","grams":4,"display":"2 tsp dried oregano"},{"id":"salt_pepper","grams":1,"display":"salt & black pepper"}],"method":["Heat the oven to 200C fan. Toss the potato chunks on your largest baking tray with half the olive oil, half the lemon juice, half the oregano and a good pinch of salt and pepper. Roast for 15 minutes.","Meanwhile, mix the chicken chunks in a bowl with the remaining oil, lemon juice and oregano, plus the crushed garlic and plenty of black pepper.","Take the tray out, give the potatoes a shuffle, then add the chicken, red onion wedges, cherry tomatoes and olives. Spread everything into a single layer.","Roast for 18-20 minutes more, until the chicken is cooked through with no pink in the middle and the potatoes are golden at the edges.","Scatter over the crumbled feta and let it sit on the hot tray for 2 minutes to soften before serving."],"kcal":434,"protein":43,"image":"assets/recipes/greek-chicken-potato-traybake.jpg"},{"slug":"salmon-potato-caper-traybake","title":"Salmon traybake with crispy potatoes, green beans & capers","slot":"Dinner","servings":2,"minutes":35,"tags":["one pan"],"diet":"meat","contains":["fish"],"ingredients":[{"id":"salmon_fillet","grams":300,"display":"2 large salmon fillets (300g)"},{"id":"potato","grams":350,"display":"350g baby potatoes, halved"},{"id":"green_beans","grams":200,"display":"200g green beans, trimmed"},{"id":"cherry_tomatoes","grams":120,"display":"120g cherry tomatoes"},{"id":"capers","grams":20,"display":"2 tbsp capers, drained (20g)"},{"id":"olive_oil","grams":8,"display":"2 tsp olive oil (8g)"},{"id":"lemon_juice","grams":20,"display":"juice of 1/2 lemon (20g)"},{"id":"garlic","grams":10,"display":"2 garlic cloves, thinly sliced (10g)"},{"id":"parsley","grams":10,"display":"small handful of fresh parsley, chopped (10g)"},{"id":"salt_pepper","grams":1,"display":"salt & black pepper"}],"method":["Heat the oven to 200C fan. Toss the halved potatoes on a large tray with half the olive oil and a pinch of salt and pepper. Roast, cut-side down, for 18 minutes.","Meanwhile, toss the green beans with the remaining oil, the sliced garlic and a little seasoning.","Take the tray out and scatter the green beans, cherry tomatoes and capers around the potatoes.","Nestle the salmon fillets in the middle, skin-side down. Season them well and squeeze over half the lemon juice.","Return to the oven for 12-14 minutes, until the salmon flakes easily with a fork and the beans are just tender.","Finish with the remaining lemon juice and the chopped parsley, and serve straight from the tray."],"kcal":538,"protein":37,"image":"assets/recipes/salmon-potato-caper-traybake.jpg"},{"slug":"turkey-sausage-veg-traybake","title":"Fennel & sage turkey 'sausage' traybake","slot":"Dinner","servings":4,"minutes":40,"tags":["one pan","family friendly","freezes well"],"diet":"meat","contains":["eggs"],"ingredients":[{"id":"turkey_mince_2","grams":600,"display":"600g turkey breast mince (2% fat)"},{"id":"egg","grams":57,"display":"1 egg"},{"id":"panko","grams":30,"display":"30g panko breadcrumbs"},{"id":"potato","grams":600,"display":"600g baby potatoes, halved"},{"id":"red_onion","grams":200,"display":"2 red onions, cut into wedges (200g)"},{"id":"pepper_bell","grams":320,"display":"2 large peppers, roughly chopped (320g)"},{"id":"courgette","grams":300,"display":"2 courgettes, thickly sliced (300g)"},{"id":"olive_oil","grams":20,"display":"1 1/2 tbsp olive oil (20g)"},{"id":"balsamic","grams":15,"display":"1 tbsp balsamic vinegar (15g)"},{"id":"garlic","grams":10,"display":"2 garlic cloves, crushed (10g)"},{"id":"spices_dried","grams":5,"display":"2 tsp fennel seeds + 1 tsp dried sage + 1 tsp smoked paprika"},{"id":"salt_pepper","grams":2,"display":"salt & black pepper"}],"method":["Heat the oven to 200C fan. Toss the halved potatoes, red onion, peppers and courgette on your largest tray with the olive oil, balsamic vinegar, crushed garlic, smoked paprika and a good pinch of salt and pepper. Roast for 12 minutes.","Meanwhile, lightly crush the fennel seeds (the back of a spoon works fine). Mix the turkey mince, egg, panko, fennel, dried sage, half a teaspoon of salt and plenty of pepper in a bowl until just combined.","With damp hands, shape the mixture into 12 short sausage shapes.","Take the tray out, give the vegetables a stir, then sit the turkey sausages on top in a single layer.","Roast for 18-20 minutes, until the sausages are cooked through with no pink in the middle and the vegetables are soft and caramelised at the edges.","Serve straight from the tray, spooning the balsamic pan juices over the top."],"kcal":437,"protein":44,"image":"assets/recipes/turkey-sausage-veg-traybake.jpg"},{"slug":"one-pan-smoked-haddock-kedgeree","title":"One-pan smoked haddock kedgeree","slot":"Dinner","servings":2,"minutes":30,"tags":["one pan"],"diet":"meat","contains":["fish","eggs"],"ingredients":[{"id":"haddock_smoked","grams":320,"display":"2 smoked haddock fillets (320g), cut into large chunks"},{"id":"basmati_rice","grams":120,"display":"120g basmati rice (dry)"},{"id":"egg","grams":114,"display":"2 eggs"},{"id":"peas","grams":120,"display":"120g frozen peas"},{"id":"onion","grams":100,"display":"1 onion, finely chopped (100g)"},{"id":"olive_oil","grams":8,"display":"2 tsp olive oil (8g)"},{"id":"stock_cube","grams":300,"display":"300ml vegetable or chicken stock (1/2 cube, made up)"},{"id":"lemon_juice","grams":20,"display":"juice of 1/2 lemon (20g)"},{"id":"parsley","grams":10,"display":"small handful of fresh parsley, chopped (10g)"},{"id":"spices_dried","grams":6,"display":"2 tsp mild curry powder + 1/2 tsp turmeric"},{"id":"salt_pepper","grams":1,"display":"salt & black pepper"}],"method":["Heat the olive oil in a wide, lidded pan over a medium heat. Cook the chopped onion with a pinch of salt for 5 minutes, until soft.","Stir in the curry powder and turmeric, cook for 30 seconds, then add the rice and stir until every grain is coated in the spiced oil.","Pour in the stock and bring to a gentle simmer. Sit the whole eggs, still in their shells, on top of the rice, then cover and simmer for 10 minutes.","Lift the eggs out into a bowl of cold water. Lay the smoked haddock chunks and frozen peas on top of the rice, cover again and cook for 6-8 minutes, until the rice is tender and the fish flakes easily.","Peel and quarter the eggs. Gently fork the haddock and peas through the rice, keeping the fish in big flakes.","Finish with the lemon juice, parsley and a good grind of black pepper. Taste before adding salt. The haddock brings plenty of its own."],"kcal":537,"protein":47,"image":"assets/recipes/one-pan-smoked-haddock-kedgeree.jpg"},{"slug":"berry-skyr-overnight-oats","title":"Berry skyr overnight oats","slot":"Breakfast","servings":1,"minutes":5,"tags":["make ahead","overnight oats"],"diet":"vegetarian","contains":["dairy"],"ingredients":[{"id":"oats","grams":50},{"id":"skyr","grams":150},{"id":"milk_semi","grams":100},{"id":"blueberries","grams":80}],"method":["Stir the oats, skyr and milk together in a lidded tub.","Chill overnight, then top with the berries, defrosted overnight in the fridge."],"kcal":364,"protein":26,"image":"assets/oats.jpg"},{"slug":"eggs-spinach-toast","title":"Scrambled eggs and spinach on toast","slot":"Breakfast","servings":1,"minutes":10,"tags":[],"diet":"vegetarian","contains":["eggs"],"ingredients":[{"id":"egg","grams":120},{"id":"bread_wholemeal","grams":80},{"id":"spinach","grams":50},{"id":"spray_oil","grams":2}],"method":["Wilt the spinach in a non-stick pan with a little spray oil.","Beat in the eggs and scramble until fully set.","Serve on the toast."],"kcal":370,"protein":24,"image":null},{"slug":"skyr-banana-seed-bowl","title":"Skyr, banana and seed bowl","slot":"Breakfast","servings":1,"minutes":3,"tags":["no cook"],"diet":"vegetarian","contains":["dairy"],"ingredients":[{"id":"skyr","grams":250},{"id":"banana","grams":100},{"id":"mixed_seeds","grams":10},{"id":"honey","grams":10}],"method":["Spoon the skyr into a bowl.","Slice the banana on top, then finish with the seeds and honey."],"kcal":333,"protein":31,"image":"assets/berries.jpg"},{"slug":"bacon-egg-toast","title":"Bacon and egg on toast","slot":"Breakfast","servings":1,"minutes":10,"tags":[],"diet":"meat","contains":["pork","eggs"],"ingredients":[{"id":"bacon_medallion","grams":60},{"id":"egg","grams":60},{"id":"bread_wholemeal","grams":80},{"id":"tomato","grams":80},{"id":"spray_oil","grams":2}],"method":["Grill the bacon until cooked through and the tomato until soft.","Fry the egg in a little spray oil until the white and yolk are set the way the pack advises.","Pile it all onto the toast."],"kcal":354,"protein":29,"image":null},{"slug":"peanut-banana-porridge","title":"Peanut butter and banana porridge","slot":"Breakfast","servings":1,"minutes":8,"tags":[],"diet":"vegan","contains":["soya","nuts"],"ingredients":[{"id":"oats","grams":60},{"id":"soya_milk","grams":250},{"id":"peanut_butter","grams":15},{"id":"banana","grams":80}],"method":["Simmer the oats and soya milk, stirring, until thick and creamy.","Stir through the peanut butter and top with sliced banana."],"kcal":481,"protein":20,"image":"assets/oats.jpg"},{"slug":"tofu-scramble-toast","title":"Spiced tofu scramble on toast","slot":"Breakfast","servings":1,"minutes":12,"tags":[],"diet":"vegan","contains":["soya"],"ingredients":[{"id":"tofu_firm","grams":150},{"id":"bread_wholemeal","grams":80},{"id":"spinach","grams":50},{"id":"tomato","grams":80},{"id":"spices_dried","grams":2},{"id":"spray_oil","grams":2}],"method":["Crumble the tofu into a non-stick pan with spray oil, the spices and the chopped tomato.","Fry for 6 to 8 minutes until hot and golden in places, then stir in the spinach to wilt.","Serve on the toast."],"kcal":390,"protein":29,"image":null},{"slug":"soya-yogurt-berry-oat-bowl","title":"Soya yoghurt, berry and oat bowl","slot":"Breakfast","servings":1,"minutes":3,"tags":["no cook"],"diet":"vegan","contains":["soya"],"ingredients":[{"id":"soya_yogurt","grams":250},{"id":"blueberries","grams":80},{"id":"oats","grams":30},{"id":"mixed_seeds","grams":10}],"method":["Spoon the yoghurt into a bowl.","Top with the berries, defrosted in the fridge, plus the oats and seeds."],"kcal":334,"protein":21,"image":"assets/berries.jpg"},{"slug":"chicken-rice-greens-box","title":"Chicken, rice and greens box","slot":"Lunch","servings":1,"minutes":25,"tags":["make ahead"],"diet":"meat","contains":["soya"],"ingredients":[{"id":"chicken_breast","grams":150},{"id":"basmati_rice","grams":55},{"id":"broccoli","grams":120},{"id":"soy_sauce","grams":10},{"id":"spray_oil","grams":2}],"method":["Cook the rice as the pack directs and steam the broccoli.","Slice the chicken and fry in spray oil until steaming hot with no pink meat.","Toss everything with the soy sauce. If you are boxing it for later, cool quickly and keep in the fridge."],"kcal":398,"protein":42,"image":null},{"slug":"tuna-chickpea-salad","title":"Lemony tuna and chickpea salad","slot":"Lunch","servings":1,"minutes":10,"tags":["no cook","make ahead"],"diet":"meat","contains":["fish"],"ingredients":[{"id":"tuna_canned","grams":110},{"id":"chickpeas","grams":120},{"id":"cherry_tomatoes","grams":100},{"id":"cucumber","grams":80},{"id":"lemon_juice","grams":15},{"id":"olive_oil","grams":5}],"method":["Drain the tuna and chickpeas and halve the tomatoes.","Toss everything together with the lemon juice and olive oil. Season to taste."],"kcal":334,"protein":37,"image":null},{"slug":"ham-cottage-cheese-pitta","title":"Ham, cottage cheese and salad pittas","slot":"Lunch","servings":1,"minutes":5,"tags":["no cook"],"diet":"meat","contains":["pork","dairy"],"ingredients":[{"id":"ham_lean","grams":70},{"id":"cottage_cheese","grams":100},{"id":"pitta_wholemeal","grams":120},{"id":"lettuce_gem","grams":50},{"id":"tomato","grams":80}],"method":["Warm the pittas and open them up.","Fill with the lettuce, tomato, ham and cottage cheese."],"kcal":498,"protein":39,"image":null},{"slug":"chicken-salad-wrap","title":"Chicken and yoghurt salad wraps","slot":"Lunch","servings":1,"minutes":15,"tags":["make ahead"],"diet":"meat","contains":["dairy"],"ingredients":[{"id":"chicken_breast","grams":130},{"id":"wrap_wholemeal","grams":65},{"id":"greek_yogurt_0","grams":60},{"id":"lettuce_gem","grams":50},{"id":"pepper_bell","grams":60},{"id":"spices_dried","grams":2},{"id":"spray_oil","grams":2}],"method":["Slice the chicken, dust with the spices and fry in spray oil until steaming hot with no pink meat.","Spread the yoghurt over the wrap, add the salad and chicken, and roll up."],"kcal":390,"protein":42,"image":null},{"slug":"cottage-cheese-baked-beans-potato","title":"Jacket potato, beans and cottage cheese","slot":"Lunch","servings":1,"minutes":15,"tags":[],"diet":"vegetarian","contains":["dairy"],"ingredients":[{"id":"potato","grams":250},{"id":"baked_beans","grams":200},{"id":"cottage_cheese","grams":100}],"method":["Prick the potato and microwave for 8 to 10 minutes, turning once, until soft in the middle.","Heat the beans until piping hot, then spoon over the potato with the cottage cheese."],"kcal":450,"protein":26,"image":null},{"slug":"egg-salad-pitta","title":"Egg and yoghurt salad pittas","slot":"Lunch","servings":1,"minutes":12,"tags":["make ahead"],"diet":"vegetarian","contains":["eggs","dairy"],"ingredients":[{"id":"egg","grams":120},{"id":"greek_yogurt_0","grams":60},{"id":"pitta_wholemeal","grams":120},{"id":"cucumber","grams":60},{"id":"mustard_dijon","grams":5}],"method":["Hard-boil the eggs for 10 minutes, cool under cold water and peel.","Mash with the yoghurt and mustard, then fill the warm pittas with the egg and cucumber."],"kcal":518,"protein":34,"image":null},{"slug":"tomato-chickpea-toast","title":"Tomato chickpeas on toast","slot":"Lunch","servings":1,"minutes":15,"tags":[],"diet":"vegan","contains":[],"ingredients":[{"id":"chickpeas","grams":160},{"id":"tomatoes_canned","grams":180},{"id":"bread_wholemeal","grams":80},{"id":"spinach","grams":60},{"id":"spices_dried","grams":2},{"id":"olive_oil","grams":5}],"method":["Drain the chickpeas and simmer with the tomatoes, spices and oil for 10 minutes.","Stir in the spinach to wilt and spoon over the toast."],"kcal":472,"protein":22,"image":null},{"slug":"lentil-tomato-soup-bread","title":"Red lentil and tomato soup","slot":"Lunch","servings":1,"minutes":25,"tags":["freezes well","make ahead"],"diet":"vegan","contains":[],"ingredients":[{"id":"lentils_red","grams":70},{"id":"tomatoes_canned","grams":200},{"id":"carrot","grams":80},{"id":"stock_cube","grams":400},{"id":"bread_wholemeal","grams":40},{"id":"spices_dried","grams":2}],"method":["Grate the carrot and simmer with the rinsed lentils, tomatoes, stock cube, spices and 400ml water for 20 minutes.","Blend if you like it smooth, and serve with the bread."],"kcal":421,"protein":25,"image":null},{"slug":"black-bean-rice-bowl","title":"Smoky black bean and rice bowl","slot":"Lunch","servings":1,"minutes":20,"tags":["make ahead"],"diet":"vegan","contains":[],"ingredients":[{"id":"black_beans","grams":200},{"id":"basmati_rice","grams":50},{"id":"sweetcorn","grams":60},{"id":"salsa","grams":60},{"id":"spices_dried","grams":2}],"method":["Cook the rice as the pack directs.","Warm the drained beans and sweetcorn with the spices and a splash of water until piping hot.","Serve over the rice with the salsa."],"kcal":426,"protein":19,"image":null},{"slug":"smoked-tofu-hummus-wrap","title":"Smoked tofu and hummus wraps","slot":"Lunch","servings":1,"minutes":8,"tags":["make ahead"],"diet":"vegan","contains":["soya"],"ingredients":[{"id":"tofu_smoked","grams":120},{"id":"hummus_light","grams":30},{"id":"wrap_wholemeal","grams":65},{"id":"pepper_bell","grams":60},{"id":"spinach","grams":30}],"method":["Slice the tofu and fry in a dry non-stick pan until golden.","Spread the hummus over the wrap, add the vegetables and tofu, and roll up."],"kcal":410,"protein":24,"image":null},{"slug":"three-bean-vegan-chilli","title":"Three-bean plant mince chilli","slot":"Dinner","servings":4,"minutes":35,"tags":["family friendly","freezes well","batch cook"],"diet":"vegan","contains":["soya"],"ingredients":[{"id":"vegan_mince","grams":400},{"id":"kidney_beans","grams":240},{"id":"black_beans","grams":240},{"id":"tomatoes_canned","grams":800},{"id":"onion","grams":150},{"id":"pepper_bell","grams":160},{"id":"garlic","grams":10},{"id":"tomato_puree","grams":30},{"id":"spices_dried","grams":8},{"id":"basmati_rice","grams":240},{"id":"spray_oil","grams":5},{"id":"stock_cube","grams":300}],"method":["Soften the chopped onion, pepper and garlic in spray oil.","Add the mince, spices and tomato puree and fry for 5 minutes.","Add the tomatoes, drained beans, stock cube and 150ml water. Simmer for 20 minutes.","Cook the rice as the pack directs and serve together."],"kcal":540,"protein":34,"image":null},{"slug":"coconut-red-lentil-dal","title":"Coconut red lentil dal with spinach","slot":"Dinner","servings":4,"minutes":30,"tags":["family friendly","freezes well","batch cook"],"diet":"vegan","contains":["soya"],"ingredients":[{"id":"lentils_red","grams":280},{"id":"coconut_milk_light","grams":400},{"id":"tomatoes_canned","grams":400},{"id":"onion","grams":150},{"id":"garlic","grams":15},{"id":"ginger","grams":15},{"id":"curry_paste","grams":60},{"id":"spinach","grams":200},{"id":"basmati_rice","grams":200},{"id":"tofu_firm","grams":200},{"id":"spray_oil","grams":5}],"method":["Soften the chopped onion, garlic and ginger in spray oil, then stir in the curry paste.","Add the rinsed lentils, tomatoes, coconut milk and 700ml water. Simmer for 20 minutes, stirring.","Cube the tofu and stir it in with the spinach until hot and wilted.","Serve over the cooked rice."],"kcal":618,"protein":31,"image":null},{"slug":"chickpea-spinach-tofu-curry","title":"Chickpea and spinach curry","slot":"Dinner","servings":4,"minutes":30,"tags":["family friendly","freezes well"],"diet":"vegan","contains":["soya"],"ingredients":[{"id":"chickpeas","grams":480},{"id":"tofu_firm","grams":400},{"id":"tomatoes_canned","grams":800},{"id":"onion","grams":150},{"id":"garlic","grams":15},{"id":"ginger","grams":15},{"id":"curry_paste","grams":80},{"id":"spinach","grams":200},{"id":"basmati_rice","grams":240},{"id":"spray_oil","grams":5}],"method":["Soften the chopped onion, garlic and ginger in spray oil, then stir in the curry paste.","Add the tomatoes, drained chickpeas and cubed tofu. Simmer for 15 minutes.","Stir in the spinach to wilt and serve with the cooked rice."],"kcal":577,"protein":30,"image":null},{"slug":"peanut-tofu-rice-noodles","title":"Peanut tofu rice noodles","slot":"Dinner","servings":2,"minutes":25,"tags":["family friendly"],"diet":"vegan","contains":["soya","nuts"],"ingredients":[{"id":"tofu_firm","grams":280},{"id":"rice_noodles","grams":120},{"id":"peanut_butter","grams":30},{"id":"soy_sauce","grams":30},{"id":"lime_juice","grams":20},{"id":"pepper_bell","grams":120},{"id":"carrot","grams":100},{"id":"spring_onion","grams":40},{"id":"garlic","grams":6},{"id":"edamame","grams":100},{"id":"spray_oil","grams":3}],"method":["Cook the noodles as the pack directs and whisk the peanut butter, soy sauce and lime juice with a splash of hot water.","Fry the cubed tofu in spray oil until golden, then set aside.","Stir-fry the sliced vegetables, garlic and edamame for 4 minutes until the edamame is piping hot.","Toss everything with the noodles and sauce."],"kcal":591,"protein":33,"image":null},{"slug":"black-bean-sweet-potato-tacos","title":"Black bean and sweet potato wraps","slot":"Dinner","servings":4,"minutes":35,"tags":["family friendly"],"diet":"vegan","contains":["soya"],"ingredients":[{"id":"black_beans","grams":480},{"id":"sweet_potato","grams":600},{"id":"vegan_mince","grams":250},{"id":"wrap_wholemeal","grams":260},{"id":"salsa","grams":200},{"id":"lettuce_gem","grams":200},{"id":"spices_dried","grams":8},{"id":"spray_oil","grams":6}],"method":["Heat the oven to 200C, 180C fan. Cube the sweet potato, toss with spray oil and half the spices, and roast for 25 minutes.","Fry the mince with the remaining spices, add the drained beans and a splash of water, and heat until piping hot.","Fill the warm wraps with everything and finish with salsa and lettuce."],"kcal":534,"protein":28,"image":null},{"slug":"lentil-mushroom-ragu-pasta","title":"Lentil and mushroom ragu pasta","slot":"Dinner","servings":4,"minutes":35,"tags":["family friendly","freezes well","batch cook"],"diet":"vegan","contains":["soya"],"ingredients":[{"id":"vegan_mince","grams":300},{"id":"lentils_canned","grams":400},{"id":"mushrooms","grams":300},{"id":"tomatoes_canned","grams":800},{"id":"onion","grams":150},{"id":"carrot","grams":150},{"id":"garlic","grams":10},{"id":"tomato_puree","grams":30},{"id":"pasta_dry","grams":300},{"id":"spices_dried","grams":4},{"id":"spray_oil","grams":5}],"method":["Soften the chopped onion, carrot and garlic in spray oil, then add the sliced mushrooms and mince and fry for 5 minutes.","Add the tomato puree, tomatoes, drained lentils and spices. Simmer for 20 minutes.","Cook the pasta as the pack directs and toss through the sauce."],"kcal":558,"protein":34,"image":null},{"slug":"crispy-tofu-katsu-curry","title":"Crispy tofu katsu curry","slot":"Dinner","servings":2,"minutes":35,"tags":["family friendly","air fryer friendly"],"diet":"vegan","contains":["soya"],"ingredients":[{"id":"tofu_firm","grams":300},{"id":"panko","grams":40},{"id":"flour_plain","grams":25},{"id":"soya_milk","grams":60},{"id":"curry_paste","grams":40},{"id":"onion","grams":100},{"id":"carrot","grams":100},{"id":"basmati_rice","grams":110},{"id":"edamame","grams":100},{"id":"spray_oil","grams":5}],"method":["Slice the tofu, dip in flour then soya milk then panko. Spray with oil and bake at 200C, 180C fan, for 25 minutes, turning once.","Simmer the chopped onion and carrot with the curry paste and 250ml water until soft, then blend to a sauce.","Cook the rice and heat the edamame until piping hot. Serve with the tofu and sauce."],"kcal":624,"protein":35,"image":null},{"slug":"smoked-tofu-fried-rice","title":"Smoked tofu fried rice","slot":"Dinner","servings":2,"minutes":20,"tags":["family friendly"],"diet":"vegan","contains":["soya"],"ingredients":[{"id":"tofu_smoked","grams":300},{"id":"basmati_rice","grams":110},{"id":"peas","grams":120},{"id":"carrot","grams":100},{"id":"spring_onion","grams":40},{"id":"soy_sauce","grams":30},{"id":"garlic","grams":6},{"id":"edamame","grams":80},{"id":"sesame_oil","grams":5}],"method":["Cook the rice as the pack directs, then spread on a tray to steam dry.","Fry the cubed tofu in the sesame oil until golden, then add the carrot, garlic, peas and edamame for 4 minutes.","Add the rice, soy sauce and spring onion and stir-fry until everything is piping hot."],"kcal":498,"protein":32,"image":null},{"slug":"lentil-shepherds-pie","title":"Lentil and plant mince cottage pie","slot":"Dinner","servings":4,"minutes":50,"tags":["family friendly","freezes well"],"diet":"vegan","contains":["soya"],"ingredients":[{"id":"vegan_mince","grams":400},{"id":"lentils_red","grams":120},{"id":"onion","grams":150},{"id":"carrot","grams":200},{"id":"peas","grams":200},{"id":"tomato_puree","grams":40},{"id":"stock_cube","grams":500},{"id":"potato","grams":1000},{"id":"soya_milk","grams":100},{"id":"spray_oil","grams":5},{"id":"spices_dried","grams":3}],"method":["Soften the onion and carrot in spray oil, add the mince and fry for 5 minutes.","Add the rinsed lentils, puree, stock cube and 500ml water. Simmer for 15 minutes, then stir in the peas.","Boil the potatoes until soft and mash with the soya milk.","Spoon the filling into a dish, top with the mash and bake at 200C, 180C fan, for 20 minutes until piping hot."],"kcal":510,"protein":34,"image":null},{"slug":"harissa-chickpea-potato-traybake","title":"Harissa chickpea and tofu traybake","slot":"Dinner","servings":2,"minutes":40,"tags":["one pan"],"diet":"vegan","contains":["soya"],"ingredients":[{"id":"chickpeas","grams":240},{"id":"tofu_firm","grams":250},{"id":"potato","grams":400},{"id":"pepper_bell","grams":160},{"id":"red_onion","grams":100},{"id":"harissa","grams":40},{"id":"lemon_juice","grams":15},{"id":"spray_oil","grams":5}],"method":["Heat the oven to 200C, 180C fan. Toss the chopped potato with spray oil and roast for 15 minutes.","Add the sliced pepper and onion, drained chickpeas, cubed tofu and harissa. Roast for 20 minutes more until the potatoes are soft and everything is piping hot.","Finish with the lemon juice."],"kcal":504,"protein":29,"image":null},{"slug":"quorn-veggie-chilli","title":"Quorn and bean chilli with rice","slot":"Dinner","servings":4,"minutes":30,"tags":["family friendly","freezes well","batch cook"],"diet":"vegetarian","contains":["eggs"],"ingredients":[{"id":"quorn_mince","grams":500},{"id":"kidney_beans","grams":240},{"id":"tomatoes_canned","grams":800},{"id":"onion","grams":150},{"id":"pepper_bell","grams":160},{"id":"garlic","grams":10},{"id":"tomato_puree","grams":30},{"id":"spices_dried","grams":8},{"id":"basmati_rice","grams":240},{"id":"spray_oil","grams":5}],"method":["Soften the onion, pepper and garlic in spray oil.","Add the Quorn, spices and puree, then the tomatoes and drained beans. Simmer for 15 minutes until piping hot.","Serve with the cooked rice."],"kcal":478,"protein":30,"image":null},{"slug":"veggie-egg-fried-rice","title":"Egg and edamame fried rice","slot":"Dinner","servings":2,"minutes":20,"tags":["family friendly"],"diet":"vegetarian","contains":["eggs","soya"],"ingredients":[{"id":"egg","grams":240},{"id":"edamame","grams":160},{"id":"basmati_rice","grams":110},{"id":"peas","grams":100},{"id":"carrot","grams":100},{"id":"spring_onion","grams":40},{"id":"soy_sauce","grams":30},{"id":"sesame_oil","grams":5}],"method":["Cook the rice as the pack directs, then spread on a tray to steam dry.","Fry the carrot, peas and edamame in the sesame oil for 4 minutes. Push aside, scramble the eggs until set.","Add the rice, soy sauce and spring onion and stir-fry until piping hot."],"kcal":550,"protein":33,"image":null},{"slug":"cottage-cheese-pasta-bake","title":"Creamy tomato and spinach pasta bake","slot":"Dinner","servings":4,"minutes":35,"tags":["family friendly"],"diet":"vegetarian","contains":["dairy"],"ingredients":[{"id":"pasta_dry","grams":320},{"id":"cottage_cheese","grams":600},{"id":"tomatoes_canned","grams":800},{"id":"spinach","grams":200},{"id":"cheddar_light","grams":100},{"id":"garlic","grams":10},{"id":"onion","grams":150},{"id":"spray_oil","grams":5}],"method":["Cook the pasta for 2 minutes less than the pack says.","Soften the onion and garlic in spray oil, add the tomatoes and simmer for 10 minutes, then stir in the spinach.","Mix through the pasta and cottage cheese, top with the cheddar and bake at 200C, 180C fan, for 15 minutes until piping hot."],"kcal":577,"protein":38,"image":null},{"slug":"feta-shakshuka-toast","title":"Shakshuka with feta and toast","slot":"Dinner","servings":2,"minutes":25,"tags":["one pan"],"diet":"vegetarian","contains":["eggs","dairy"],"ingredients":[{"id":"egg","grams":240},{"id":"tomatoes_canned","grams":400},{"id":"pepper_bell","grams":160},{"id":"onion","grams":100},{"id":"feta_light","grams":60},{"id":"chickpeas","grams":120},{"id":"bread_wholemeal","grams":120},{"id":"spices_dried","grams":4},{"id":"spray_oil","grams":3}],"method":["Soften the onion and pepper in spray oil, add the spices, tomatoes and drained chickpeas, and simmer for 10 minutes.","Make wells, crack in the eggs, cover and cook until the eggs are set.","Crumble over the feta and serve with the toast."],"kcal":528,"protein":34,"image":null},{"slug":"whey-berry-overnight-oats","title":"Vanilla whey overnight oats with berries","slot":"Breakfast","servings":1,"minutes":5,"tags":["make ahead","overnight oats"],"diet":"vegetarian","contains":["dairy"],"ingredients":[{"id":"oats","grams":50},{"id":"whey_vanilla","grams":25},{"id":"milk_semi","grams":180},{"id":"chia_seeds","grams":5},{"id":"blueberries","grams":80}],"method":["Stir the oats, whey, chia and milk together in a lidded tub until no powder is left.","Chill overnight, with the berries on top so they defrost as it sets."],"kcal":426,"protein":33,"image":"assets/oats.jpg"},{"slug":"whey-banana-peanut-overnight-oats","title":"Banana and peanut butter whey overnight oats","slot":"Breakfast","servings":1,"minutes":5,"tags":["make ahead","overnight oats"],"diet":"vegetarian","contains":["dairy","nuts"],"ingredients":[{"id":"oats","grams":50},{"id":"whey_vanilla","grams":25},{"id":"milk_semi","grams":180},{"id":"peanut_butter","grams":10},{"id":"banana","grams":80}],"method":["Stir the oats, whey and milk together in a lidded tub until no powder is left.","Chill overnight, then top with sliced banana and the peanut butter."],"kcal":501,"protein":35,"image":"assets/oats.jpg"},{"slug":"christmas-spiced-whey-overnight-oats","title":"Christmas spiced overnight oats","slot":"Breakfast","servings":1,"minutes":5,"tags":["make ahead","overnight oats","festive"],"diet":"vegetarian","contains":["dairy"],"ingredients":[{"id":"oats","grams":50},{"id":"whey_vanilla","grams":25},{"id":"milk_semi","grams":180},{"id":"mixed_spice","grams":2},{"id":"cranberries_dried","grams":10},{"id":"easy_peeler","grams":75}],"method":["Stir the oats, whey, mixed spice, cranberries and milk together in a lidded tub until no powder is left.","Chill overnight, then top with the easy peeler segments. It tastes a bit like a mince pie."],"kcal":445,"protein":32,"image":"assets/oats.jpg"},{"slug":"peanut-chia-overnight-oats","title":"Peanut and berry overnight oats","slot":"Breakfast","servings":1,"minutes":5,"tags":["make ahead","overnight oats"],"diet":"vegan","contains":["soya","nuts"],"ingredients":[{"id":"oats","grams":50},{"id":"soya_yogurt","grams":150},{"id":"soya_milk","grams":100},{"id":"chia_seeds","grams":10},{"id":"peanut_butter","grams":10},{"id":"blueberries","grams":80}],"method":["Stir the oats, yoghurt, soya drink and chia together in a lidded tub.","Chill overnight, with the berries on top so they defrost as it sets. Swirl in the peanut butter to serve."],"kcal":441,"protein":23,"image":"assets/oats.jpg"},{"slug":"christmas-spiced-vegan-overnight-oats","title":"Christmas spiced overnight oats","slot":"Breakfast","servings":1,"minutes":5,"tags":["make ahead","overnight oats","festive"],"diet":"vegan","contains":["soya"],"ingredients":[{"id":"oats","grams":55},{"id":"soya_yogurt","grams":150},{"id":"soya_milk","grams":120},{"id":"chia_seeds","grams":10},{"id":"mixed_spice","grams":2},{"id":"cranberries_dried","grams":10},{"id":"easy_peeler","grams":75}],"method":["Stir the oats, yoghurt, soya drink, chia, mixed spice and cranberries together in a lidded tub.","Chill overnight, then top with the easy peeler segments. 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