new recipe – #ThisGirlEats

RECIPE: Lean ‘n’ Green Pasta | #ThisGirlEats

Serves: 4
How much does it cost? This lean ‘n’ green pasta recipe cost me less than 25p per person.
What are the benefits? This dish is suuuper high in antioxidants, very low in fat and somewhere between two to three of your five a day.

When you’re trying to eat healthier, it’s very easy to get swept up in the diet culture of calorie counting and restrictive eating, and I’ve had to really train myself out of those habits (I still fall off the wagon, believe me).

Nowadays, when I want to eat a little healthier, I just try to think of obvious changes, like making sure you eat your five a day, cutting down on processed food and, of course, eating your greens.

Recently I made a very conscious effort to inject some more “green” into our diets. It’s not my favourite colour to serve up on the plate, but many green veggies are super good for you, full of health benefits and definitely worth making space for. For me, it’s about combining these sorts of ingredients with things I love and eat regularly, like pasta.

That’s how I came up with this lean ‘n’ green pasta recipe, which can be pretty much made up with any leftover greens you’ve got at home, a spoonful of pesto and whatever pasta shape you can find. I’ve used broccoli, peas and kale, but these are totally interchangeable!

INGREDIENTS
300g Dried Pasta
1 Large Onion, Chopped
8 Small Broccoli Florets
50g Curly Kale
300g Garden Peas
2 tbsp Green Pesto
1 Vegetable Stock Cube

SEASONING
I know not everyone is the biggest fan of green veggies and their often unique flavour, so a great way to disguise this is using plenty of garlic (dried or fresh), salt and pepper, as well as the pesto, to season this dish.

HOW TO MAKE LEAN ‘N’ GREEN PASTA

1. Put on a large pan of salted water, bring to the boil, reduce the heat to simmering and cook the pasta according to packet instructions (mine takes around 15 minutes!).

2. In a decent-sized frying pan, throw in the onion and garlic, cook for a couple of minutes until soft and then reduce the heat.

3. Add the broccoli, crumble in the vegetable stock cube and scatter in some salt and pepper. Pour in 200ml (or around one quarter of a standard mug) of water and simmer for around 5 minutes.

4. Throw in the peas and kale and finish cooking for another 5 minutes, or until the liquid dries up.

5. Drain the pasta, combine with the veggies and stir in a couple of spoonfuls of pesto, and that’s that!

RECIPE: Mixed Bean and Avocado Tostadas | #ThisGirlEats

Serves: 2
How much does it cost? This mixed bean and avocado recipe cost me less than £1 per person.
What are the benefits? This recipe provides at least two of your five a day, is a great source of plant-based protein and is totally suitable for vegans.

When you have two leftover tortillas on their very last legs stuffed at the back of the bread bin and have already eaten all the wraps you can handle for one week, what do you do with them?

Make toastadas, of course! Well, a version of them, anyway.

Everyone knows that Mexican is one of my favourite cuisines, so anything inspired by this kind of food is right up my alley. A tostada is a crispy tortilla wrap, usually either flat or in a bowl shape, sometimes fried, sometimes toasted – always delicious!

This is my version of a tostada, easy to make in the average kitchen and with very little time or effort necessary. I’ve topped mine with heaps of spicy mixed beans for some protein, a few slices of fresh avocado (because I couldn’t be bothered to make guacamole) and a spoonful of sour cream – an optional extra, of course.

These mixed bean and avocado tosatadas are tasty, vibrant and full of flavour, and definitely worth a try.

*Tostasda topped with mixed beans, avocado, sprinkling of cheese and a spoonful of sour cream*

INGREDIENTS
1 Onion, Chopped
1 Bell Pepper, Chopped
400g Mixed Beans (preferably in a spicy or tomato sauce)
1 Large Avocado, Peeled, Pitted & Sliced
2 Wholemeal Tortilla Wraps

SEASONING
If you’ve managed to grab some beans that are already in some kind of sauce (mine were mixed taco beans in a spicy tomato sauce) then you don’t really need to do too much here. Just throw in a little garlic with the onion and then season the beans with a pinch of paprika, salt and pepper. Chuck in a sprinkle of dried chilli flakes too if you want a little more heat.

HOW TO MAKE MIXED BEAN AND AVOCADO TOSTADAS

1. In a pan, spray a little cooking spray or a drop of oil and cook the onions and peppers for a couple of minutes with some garlic, just to soften.

2. Turn down the heat and pour in the mixed beans. Season and simmer for around 15 minutes.

3. Meanwhile, it’s time to crisp up the tortillas. Pop the tortillas on a large, grease-proof baking tray and cook in the oven at 180℃ for around 10 minutes, or until they’re crispy and crunchy.

4. Remove the tortillas from the oven and allow to stand for 1 minute. Take the pan off the heat and pile the beans up in the middle of the flat tortillas. Scatter your slices of avocado across the top and dig in!

RECIPE: Beans, Greens & Eggs | #ThisGirlEats

Serves: 2
How much does it cost? This recipe cost me less than £1 per person.
What are the benefits? This beans, greens and eggs recipe makes a really great vegetarian meal (and you could substitute the eggs with scrambled tofu for a vegan alternative), is at least three of your five a day, and is a great source of plant-based protein.

It’s June, a time of year when we’re supposed to be seeing sunny days and warm evenings – not that you’d know it with the rain we’ve been having!

Anyway, when the summer months start to roll around, many of us feel like a light, fresh meal hits the spot more than those heavy, hearty dishes we love in the winter. I’m the same, I definitely prefer to keep things on the lighter side when it’s hot outside – but that doesn’t mean I just want to live off of salad and cous cous for the next three months!

I still want proper cooked meals (ya gal gets hungry!) but something nutritious rather than stodge, and something that tastes fresh – even if most of it comes from tins like this one!

This recipe – a bed of lightly spiced tomato beans mixed with spinach and topped with fried eggs – is surprisingly filling but, because of the flavours involved and the fact that most of this dish is made up of vegetables and beans, it’s not too heavy.

I’ve used chopped tomatoes, cannellini beans and spinach all from tins because it was the cheapest option for me. You can use fresh ingredients if you’d prefer, but I promise you won’t feel short-changed if you use the tinned versions – it still tastes great.

*Tomatoes, cannellini beans and spinach topped with fried eggs*

INGREDIENTS
1 Large Onion, Chopped
400g Chopped Tomatoes
400g Cannellini Beans, Drained
Tin of Spinach Leaves (approx. 400g), Drained
1 tsp Tomato Purée
4 Eggs

SEASONING
Without a good dose of seasoning this recipe could easily be quite bland; to make sure that doesn’t happen, add a whack of garlic in with the onions (dried or fresh, either is fine), a little paprika and chilli (I use dried chilli flakes), a generous helping of mixed herbs, a touch of salt and loads of pepper.

HOW TO MAKE BEANS, GREENS & EGGS

1. In a large pan with a drop of oil or cooking spray, fry the onions and garlic for a few minutes until they begin to soften.

2. Pour in the chopped tomatoes and cannellini beans, add the tomato puree, and season with mixed herbs, a pinch of paprika, a few dried chilli flakes, plenty of black pepper and salt. Simmer on a gentle heat for 20 minutes, adding in a splash of water if necessary.

3. Heat up a small amount of oil or cooking spray in a frying pan, crack in the eggs, reduce the heat and fry until cooked – should take around 5 – 7 minutes.

4. For the final 5 minutes of cooking, add the spinach in with the tomatoes and beans and stir through.

5. Serve up the tomato, beans and spinach and top with the fried eggs straight from the pan.

RECIPE: Roasted Vegetable, Mozzarella & Garlic Flatbreads | #ThisGirlEats

Serves: 2 (well, it makes two breads)
How much does it cost? This recipe cost me less than £1.25 per bread.
What are the benefits? This roasted vegetable, mozzarella and garlic flatbread recipe is perfect for vegetarians, contains at least two – if not three! – of your five a day, and it a much healthier takeaway alternative.

I’m not even going to pretend; I’m rubbish at baking. Bread, in particular, never quite goes right for me. I don’t know, perhaps it’s just a knack I haven’t picked up yet but, thankfully, flatbreads I can juuust about handle.

I need help when it comes to baking though, and can’t just throw things together like I can when I’m cooking (and yes, baking and cooking are very different things!). To get the hang of how to make the base for this roasted vegetable, mozzarella and garlic flatbread recipe, I looked to the internet and one of my favourite back-to-basics chefs Jack Monroe for inspiration.

I jiggled around the measurements and methods a little and came up with this version. But really, for me, the bread isn’t even the most important thing (thank god!). It’s all about what goes on top.

Smothering these breads in delectable, mouth-watering garlic butter is flippin’ gorgeous, and then covering them in delicious roasted vegetables and melting mozzarella is what really starts me salivating.

I love making this bread because it’s super simple, combines three of my favourite things – veggies, garlic and cheese – and works as a tasty homemade alternative to takeaway pizza. And remember kids – carbs are our friends. 💛

*Sliced roasted vegetable, mozzarella and garlic flatbread*

INGREDIENTS

BREAD
350g Plain Flour
250ml Milk (or milk alternative)
5g (or 1 tsp) Dried Active Yeast
Pinch of Salt
Pinch of Sugar

GARLIC BUTTER
1 Garlic Bulb (or 1 tsp dried garlic)
5g (or 1 tsp) Grated Hard Cheese
15g (or 1 tbsp) of Butter or Spread
Pinch of dried parsley

TOPPINGS
1 Onion, Sliced
1 Red Onion, Sliced
1 Bell Pepper, Sliced
1 Aubergine, Chopped
6 Cherry Tomatoes, Halved
1 Ball of Mozzarella (light if possible), Drained

SEASONING
For the garlic butter, don’t be afraid to really pile on the garlic but also don’t forget to season with a teeny tiny touch of black pepper, salt and dried parsley – failing that, mixed herbs will do. With the roasted veggies, make sure to season really well with some dried garlic, chilli flakes, dried herbs, black pepper and salt.

HOW TO MAKE ROASTED VEGETABLE MOZZARELLA FLATBREADS

1. Mix the milk (it needs to be at least room temperature, don’t take it cold right from the fridge) with the yeast. Sieve the flour into a large bowl and, into the middle, pour the milk and yeast with a pinch of salt and pepper.

2. Combine the ingredients together until they form a dough, then split the dough into two halves, cover and leave for around 20 minutes.

3. Heat the oven to around 200°C. Throw all your chopped vegetables into a roasting tin together, cover with cooking spray or a little oil, season and cook for around 20 – 30 minutes.

4. In a small bowl, add your butter or spread and pop into the microwave for a few seconds until melted (this literally only takes about 10 seconds!) and stir in the hard cheese, garlic and herbs.

5. Uncover the dough, roll out into flatbreads, brush the melted garlic butter all over them and place them on a large baking tray. Remove the roasted vegetables from the oven and leave to one side; replace with the flatbreads. Leave to cook for around 6 – 8 minutes.

6. Take the breads out of the oven, scatter the vegetables and the torn mozzarella over the top and pop them back into the oven for 3 – 5 minutes, just enough time for the cheese to melt and everything to cook through.

7. Leave to cool if you want to eat later, or scoff a few slices straight from the oven if, like me, you just can’t wait!

*Roasted vegetable, mozzarella and garlic flatbread*

RECIPE: Sweet ‘n’ Sour Sesame Noodles | #ThisGirlEats

Serves: 2
How much does it cost? This recipe cost me less than £1 per person.
What are the benefits? This sweet ‘n’ sour sesame noodles recipe is a great vegetarian option, contains at least 2 of your 5 a day, and I bet you didn’t know that sesame seeds are a great source of plant-based calcium.

This may be a sweet ‘n’ sour recipe but I’m going to be the first one to hold my hands up and admit: I don’t know how to make sweet and sour sauce 🤷‍♀️ I know, I know, it’s called sweet ‘n’ sour sesame noodles – it’s literally in the name! – but, girl, have you seen how many ingredients go into making that stuff?!

I don’t have time, or the right things in my store cupboard. But, you know, I can’t make egg noodles from scratch either and I don’t hear anyone complaining about that…

Anyway, I use a sachet of sweet ‘n’ sour sauce for this recipe because it’s quick and simple (my kinda cooking 😉), but it’s still a fresh, home-cooked meal with plenty of nutritional tickboxes. And hey, even with shop-bought sauce I still think this makes a healthier alternative to picking up the phone and calling the local Chinese takeaway!

This recipe is full of fresh vegetables, packing it with lovely, light nourishment, and the sesame seeds are a brilliant way of sneakin’ in a little extra goodness – they help provide calcium, fibre, iron and a whole host of vitamins and minerals, and you barely even notice they’re there!

INGREDIENTS
2 Nests of Egg Noodles
1 Onion, Chopped
1 Bell Pepper, Sliced
8 Mushrooms, Sliced
1/2 Carrot, Shredded
1 tbsp Sesame Seeds
3 tbsp Soy Sauce
1 tsp Honey
1 Packet of Sweet and Sour Sauce

SEASONING
If you’ve got just a few staples of Chinese seasoning in your food cupboard, you’ll find it quite easy to create familiar flavours like the ones in this dish. When you mix together the soy sauce and honey together, add to the bowl some garlic, ginger, five spice, chilli flakes, salt and pepper. Also, don’t be afraid to throw in some more soy sauce when cooking if you like; all of these seasonings are quite punchy so it’s really a case of adding to taste!

HOW TO MAKE SWEET ‘N’ SOUR SESAME NOODLES

1. In a bowl, mix together the soy sauce, honey and seasoning – garlic, ginger, five spice, chilli flakes, salt, pepper, all that good stuff.

2. Then, in a large frying pan or wok, throw in the onion along with a splash of oil or cooking spray. Fry 2-3 minutes until the onion has started to soften.

3. Add to the pan the sliced pepper, mushroom and carrot, and fry for another couple of minutes. Add the soy sauce and honey mix to the pan, stir until all the vegetables are coated and gently cook for roughly around 5 minutes.

4. Meanwhile, bring a saucepan of salted water to the boil and cook the egg noodles according to packet instructions (usually only around 5 minutes).

5. Throw the sesame seeds into the pan with the veggies, just for the final minute or so.

6. Drain the egg noodles and combine in the pan with the vegetables. Pour in the sweet ‘n’ sour sauce, stir everything together and warm through for another minute until the sauce has heated up.

*Sweet and sour noodles with stir fried vegetables and sesame seeds*

RECIPE: Quick ‘n’ Easy Bacon Mac ‘n’ Cheese | #ThisGirlEats

Serves: 4
How much does it cost? This recipe cost me less than 50p per person.
What are the benefits? This quick ‘n’ easy bacon mac ‘n’ cheese recipe is relatively low in both sugar and salt but very high in calcium.

I’m not gonna lie, this definitely isn’t my most nutritious recipe to date. I mean, it’s mac ‘n’ cheese with bacon – what did you expect?!

Okay, sure, so it might not be packed with your five a day, completely fat free, bla bla bla. It’s not a recipe bursting with obvious health benefits; but that doesn’t make it “bad”. In my world, bad food doesn’t exist.

There are so many other great things about tucking into this dish, like:

It’s so comforting, like a big, cheesy hug on a plate that sometimes you just need.
Its flavours aren’t too big or bold, making it perfect for introducing kids to fresh, home-cooked meals.
You can swap most ingredients for alternatives (we used facon – fake bacon – and soy milk, still tasted great) to make vegan and veggie versions.
You only need to keep an eye on it for 15 minutes before slinging it into the oven to do most of the work, so it’s not too much effort.

See, this food is good for you in so many others ways – mostly, your tastebuds!

Ovenproof dish full of bacon mac 'n' cheese topped with breadcrumbs — *Ovenproof dish full of bacon mac ‘n’ cheese topped with breadcrumbs*

INGREDIENTS
300g Macaroni Pasta
4 Rashers of Bacon (fat trimmed off if possible)
1 Mug of Grated Cheese (reduced fat if possible!)
1 Mug of Milk
1 tbsp Plain Flour
1 tsp Butter or Spread
1 Slice of Bread (left out for a little while to go stale if possible)

SEASONING
The cheese sauce is pretty straightforward, but there are a couple of sneaky pinches of seasoning that really help bring it to life. In the pan with the cheese and flour, add a touch of paprika, mixed herbs, salt, pepper and a little mustard if you’ve got some – trust me, even if you aren’t a big fan of mustard it really makes a difference! I also added some garlic, salt and pepper in with the onion and bacon (but only a tiny bit of salt because the bacon is quite salty already!).

HOW TO MAKE QUICK ‘N’ EASY BACON MAC ‘N’ CHEESE

1. Bring a large pan of salted water to the boil and cook the macaroni according to packet instructions (mine took 13 minutes, check yo’ own packet).

2. Meanwhile, fry the onion and bacon in a pan for 10 minutes on a medium-low heat with some garlic, salt and pepper until the bacon is thoroughly cooked (the same timing applies when using facon, i.e. veggie bacon).

3. For the last 5 minutes while everything else is cooking, stir (most of) the grated cheese, flour, paprika, salt and pepper together in pan, pour in the milk and butter, place on a low heat with a pinch of mixed herbs and a teaspoon of mustard, and stir continuously until the sauce thickens.

4. Drain the pasta, combine with the onion and bacon, and then pour over the sauce. Stir until everything is mixed together.

5. Pour the whole lot into a large ovenproof dish, crumble up the slice of bread to make breadcrumbs and sprinkle over the top with the last of the cheese, and bake for 15 – 20 minutes.

RECIPE: Sweet Chilli Tofu with Vegetable Stir Fried Rice | #ThisGirlEats

Serves: 4
How much does it cost? This recipe cost me less than 75p per person
What are the benefits? This sweet chilli tofu with vegetable stir fried rice recipe is really high in protein, high in fibre and low in fat.

I’ve spent a good few years being scared of tofu, but it turns out if you season it properly, toss it in vegetable stir fried rice and drizzle sweet chilli sauce all over it, it’s pretty damn good!

Probably about.. four years ago? Maybe five? Anyway, a few years ago, I dived into my very first, very spontaneous foray of vegetarianism and decided I’d give it a crack (I was incredibly unsuccessful and bombed in about two weeks, but whatever).

Where I worked at the time had limited lunch options and, being a brand new and totally clueless herbivore, I panicked and just went with the first thing I saw – sweet chilli tofu from Wasabi. And it was gross. Like, really disgusting and I had to throw most of it away. It was like chewing on pieces of sponge – not nice.

I was completely put off of tofu and have always been wary of cooking with it, even though I’ve educated myself massively on veggie food since then. But I started getting bored with meat replacements and decided it’s about time I faced my tofu fears and give it a try – and it was awesome!

This sweet chilli tofu is oven baked and high in protein while the vegetable rice is a great source of fibre, and the whole shebang is really low in saturated fats. Tofu can be a little more pricey than I’d like, I won’t lie, but a little goes a long way. We ate leftovers for lunch the next day and it lasted well, so you can definitely stretch this one out.

INGREDIENTS
400g Firm Tofu
240g Brown Rice
1 Bell Pepper, Diced
1 Onion, Diced
1/2 Mug of Sweetcorn (fresh or frozen)
4 Mushrooms, Chopped
4 tbsp Sweet Chilli Sauce

SEASONING
Okay, so it turns out when cooking tofu it’s super important to season things really well. I marinated my tofu in a combination of soy sauce, ground coriander, chilli flakes, salt, pepper and some chilli oil from the cupboard that I hardly ever use. I also gave the rice a pinch of salt and pepper before blitzing it in the microwave and seasoned the veggies with garlic and, you guessed it, a little more salt and pepper.

HOW TO MAKE SWEET CHILLI TOFU WITH VEGETABLE STIR FRIED RICE

1. Drain the tofu (I cut mine into chunks, sandwiched it between two paper towels, rested a book on top and left for about an hour to try and squeeze as much moisture out as possible) and then marinade in a dish or bowl with a combination of soy sauce, ground coriander, chilli flakes, salt, pepper and a chilli oil if you’ve got it for at least half an hour – longer if possible – before it’s ready to cook.

2. Empty the marinated tofu onto a baking tray (you might want to use greaseproof paper to make sure it doesn’t stick) and bake in the oven for 30 minutes.

3. Cook the rice according to packet instructions (30 minutes in the microwave does the trick with mine).

4. Add the diced onion, pepper, mushroom and sweetcorn to a pan with garlic, salt and black pepper and stir fry on a low heat for 10 minutes with a splash of oil or cooking spray.

5. Drain the cooked rice and add into the pan with the vegetables. Fry everything together for the last couple of minutes until well combined.

6. Serve the veggie rice, remove the tofu from the oven and place on top, then drizzle generously with sticky sweet chilli sauce.

Mixed vegetable stir fried rice topped with oven baked tofu and drizzled with sweet chilli sauce.

RECIPE: Rainbow Salad | #ThisGirlEats

Serves: 2
How much does it cost? This rainbow salad recipe cost me less than £1.50 per person.
What are the benefits? This dish is loaded with veggies and easily gives you three of your five a day, not to mention it’s a great low-carb meal and vegan option.

I think I’ve probably said before that I’m not really a “salad person”. I’ll be honest – I don’t trust them. I know that sounds a bit weird, but hey, whatever. I just don’t trust salads. I don’t believe a salad will set my tastebuds alight and I’m very suspicious of a salad’s ability to actually fill me up. They’re just not a meal you can rely on, in my opinion.

However, I know that’s mostly nonsense made up in my head and that salads can actually be very tasty filling – if you do them right!

This rainbow salad is something I came up with on Pancake Day, mainly because I knew we’d be eating a mountain of batter loaded with chocolate spread, honey, fruit and basically all the sugar in the world later for dessert and needed something light and nutritious for dinner to offset the upcoming pancake rush.

The best thing about this salad is you can literally swap out any part of it to suit your needs. I made my plate out of veggies I love and ingredients that are easily accessible for me; that might not be the same for you. You want cucumber instead of tomatoes? Cool! Celery instead of sweetcorn? Go for it! Chicken breast instead of sweet potato? Okay, fine! Whatever changes you want to make, you can.

It’s a bright, vibrant plate of food with loads of different flavours and textures and plenty of variety to keep you full and tick plenty of boxes. Love yourself AND what you’re eating without missing out on a thing!

INGREDIENTS
2 Sweet Potatoes
1 Onion, Sliced
1 Bell Pepper, Sliced
1/2 Red Onion, Sliced
1 Avocado, Sliced
1/2 Cup of Sweetcorn (frozen or fresh)
4 Cherry Tomatoes
1 Bag of Prepared Salad

SEASONING
With the onions and peppers, throw in a small pinch of garlic (dried or fresh), paprika, chilli flakes, salt and pepper to give a little flavour to the dish. But that’s about it!

HOW TO MAKE RAINBOW SALAD

1. Heat the oven to 200°C, wash and prick the sweet potatoes and bake them in the oven for around an hour, until soft all the way through. If, after the hour, they’re still a little hard, blast in the microwave for a couple of minutes to finish them off.

2. Meanwhile, in a pan with a very small drop of oil or cooking spray, fry the onions and peppers with seasoning on a low heat for 10 minutes or so.

3. In a saucepan of salted boiling water, chuck in the sweetcorn and simmer for 5 minutes.

4. The last step is really just to bring everything together on the plate. Arrange the salad leaves, avocado slices, red onion and tomatoes on the plate. Pile up the cooked onions and peppers, drain the sweetcorn, and top everything with the sweet potato.

*Rainbow salad with buttered sweet potato, salad leaves, tomatoes, avocado, sweetcorn, peppers and onion*

RECIPE: Sweet Potato and Bean Stew | #ThisGirlEats

Serves: 4
How much does it cost? This recipe cost me less than 75p per person.
What are the benefits? This sweet potato stew makes a brilliant vegan meal, provides three of your five a day and is pretty high in protein too.

I find it really weird these days to think I used to hate beans. Baked beans with a full English fry up, that’s the only time I’d stomach them; other than that, beans were a big no-no for me.

Something about the texture was too.. mushy? I don’t know, I think it was just yet another thing my weird, fussy, teenage brain decided it didn’t like.

Thankfully we’re over that now and beans have, once again, become my friend. They’re super cheap but packed with protein, so they help make wholesome, nutritious, satisfying food on a budget – like this!

This stew is honestly so lovely on a chilly evening or a lazy afternoon; it’s like a cosy, caring hug in a bowl. The full-bodied combo of sweet potato chunks and beans is a real winner, with sweet pepper slices giving just a touch of indulgence and elevation to that rich, earthy flavour.

I find a great way to sneak in extra veggies without really noticing is to create something so wonderfully delectable with them that it feels like comfort food, something I’d turn to when I want to look after myself, and before I know it I’ve hit my five-a-day with practically zero effort! This recipe is perfect for doing just that.

INGREDIENTS
4 Sweet Potatoes, Cubed
2 Onions, Chopped
1 Bell Pepper, Chopped
400g Tin of Black Beans
400g Tin of Kidney Beans
400g Tin of Chopped Tomatoes
1tbsp Tomato Purée
1 Vegetable Stock Cube
1/2 Mug of Water

SEASONING
I find paprika goes really well with the sweet peppers and potatoes in this recipe, giving a nice, mellow spice without any actual heat. If you do want heat, a few chilli flakes wouldn’t go amiss either. Also throw in some dried garlic flakes with the onion (fresh if you’ve got it), a pinch of salt and pepper, and dried thyme at the end (again, fresh if you’ve got it).

So, this is how I did it…

1. Heat up a large pan and cook down the garlic, sweet potato and onion for a few minutes until the onions begin to soften.

2. Add to the pan the chopped tomatoes, sliced peppers, kidney beans and black beans with a spoonful of tomato purée, a crumbled stock cube and half a cup of water. Season everything with a good dose of paprika, chilli flakes, salt and pepper.

3. Leave to simmer for 20 minutes, throwing in the thyme for last minute or two of cooking. Serve with a delicious slab of crusty bread for the ultimate cosy comfort dish.

Tips & Tricks

The longer you leave things like this, the more scrumptious they become! Try leaving to simmer on a low heat, topping up with water every now and then, or chuck in a slow cooker and slowly warm.

Black beans and kidney beans are my favourite, that’s why I’ve used them here. But you could swap them out for any other kinds – even a value tin of baked beans with the tomato sauce rinsed off will do!

For me, a big bowl of this on its own, with a lovely dollop of sour cream, is perfect, but you could also serve with fluffy rice, thick slices of bread, crispy jacket potatoes or in a well of creamy mash if you wanted.

RECIPE: Peanut Butter Chicken Curry | #ThisGirlEats

Serves: 2
How much does it cost? This recipe cost me less than £2 per person (and was worth every penny!)
What are the benefits? You can get around two of your five a day out of this curry, not to mention it’s a low fat option and a great takeaway alternative.

Okay guys, get ready; this recipe is the actual b-o-m-b. Honestly, it’s my new favourite dish and I’m so happy I brought this delicious peanut butter concoction into our lives!

I don’t even really like peanut butter; in fact, I actively avoid it! But I’m always sneaking mushrooms into my boyfriend’s food (which he absolutely hates!) because I’m obsessed with them, so I thought it’s about time I made up for it by cooking with an ingredient he loves.

Turns out, it’s one of the best decisions I’ve ever made in the kitchen! This curry is delectable, creamy and indulgent, but also full of protein, vegetables and just general scrummy goodness. It’s got a very mild flavour, so it’s perfect for the whole family – kids will love the peanut butter taste too!

Using low fat coconut milk and skinless chicken helps make this curry a lean alternative to your local takeaway, and the use of onion, peppers and chopped tomatoes gives a nutritional boost. It’s a little more expensive than my other recipes at £1.75 per person, mainly because of the chicken, but a veggie-only version would save some serious pennies.

Even if you’re not keen on peanut butter, GIVE THIS A TRY! I can’t recommend it highly enough. I promise you won’t regret!

INGREDIENTS
2 Chicken Breasts (boneless and skinless if possible), Cubed
1 Onion, Sliced
1 Bell Pepper, Sliced
75g Smooth Peanut Butter
1 Tin of Thick Coconut Milk (reduced fat if possible)
1 Tin of Chopped Tomatoes
1 Vegetable Stock Cube
140g Brown Rice

SEASONING
I wanted to indulge in a thick, mild, creamy curry here so I didn’t add too much spice, focusing on more subtle flavours instead. To the coconut and peanut butter sauce, I added dried garlic flakes, curry powder, ground coriander, a pinch of chilli flakes, salt and pepper.

So, this is how I did it…

1. Put the rice on to cook. Mine usually takes around 30 minutes, but double check your packet instructions.

2. In a deep frying pan, cook the onion with a drop of oil or cooking spray for a few minutes to soften. Add the peppers and chicken to the pan and cook until the chicken is no longer pink on the outside.

3. Open the tin of chopped tomatoes and drain the juice with a sieve or colander. I find the sauce becomes too runny with the tomato juice – but keep the juice to one side as you may need it later 🍅 Add the drained tomatoes, coconut milk, peanut butter and crumbled stock cube to the pan.

4. Simmer gently for 15 minutes until the chicken is cooked through. If the sauce begins to look too thick or dry for your tastes, add the leftover tomato juice to the pan.

5. Serve with the rice 🍛

Tips & Tricks

I’ve made this with Quorn chicken at home and it works just as well; no need for meat if that’s not your thang.

I’ve made the consistency just right for me here, but if you prefer an even thicker curry sprinkle some plain flour into the sauce to thicken it up.

This is deliberately made to be a mild, family-friendly curry. But for a spicier kick, throw in some fresh chillies 🌶