Never thought you’d hear the words ‘healthy sausage casserole’? Well, here it is. This all-in-one-dish dinner is packed with veggies for a perfect midweek meal. Each serving provides 348 kcal, 34g protein, 33.5g carbohydrates (of which 18g sugars), 7g fat (of which 2g saturates), 9.5g fibre and 1.8g salt.
Dr Rupy’s creamy coconutty curry is quick and easy to prepare. The perfect midweek meal when you’re cooking on a budget. In November 2023, this recipe was costed at an average of £1.22 per portion when checking prices at four UK supermarkets. This price is based on using chopped tomatoes, if using tinned cherry tomatoes it is £1.29 per portion. The recipe is designed to be made in conjunction with a low-cost store-cupboard.
This super-simple one-pot healthy chicken casserole has a rich and spicy tomato sauce studded with black olives, with spinach stirred in just before serving. Each serving provides 333 kcal, 36g protein, 16.5g carbohydrates (of which 10.5g sugars), 12.5g fat (of which 2.5g saturates), 5g fibre and 1.2g salt.
This mushroom curry by Dr Rupy is so easy to whip up for a midweek dinner, and it contains 3 of your 5-a-day. Go the extra step and make your own chapatis and the whole meal will cost under £1 per portion. Each serving provides 646 kcal, 25g protein, 79g carbohydrate (of which 11g sugars), 22g fat (of which 8.5g saturates), 14g fibre and 1.4g salt.
This healthy noodle salad is packed with vegetables and flavoured with a spicy, low-fat soy dressing. It’s also great as a high protein, meal-prepped lunch. Each serving provides 404 kcal, 30g protein, 45g carbohydrates (of which 16.5g sugars), 10g fat (of which 2g saturates), 7g fibre and 2g salt.
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