Baked cod with goat's cheese & thyme
Make a quick and easy, gluten-free, low-calorie lunch. The lean white fish is also a good source of protein and spinach contains vitamin K for bone health
Tomato penne with avocado
Serves 2
Easy
Prep:
Cook:
Get all five of your 5-a-day in this mildly spiced, healthy pasta dish. It's rich in iron, fibre and vitamin C as well as being low-fat and low-calorie.
Skip to ingredients
- 100g wholemeal penne
- 1 tsp rapeseed oil
- 1 large onionsliced, plus 1 tbsp finely chopped
- 1 orange pepperdeseeded and cut into chunks
- 2 garlic clovesgrated
- 2 tsp mild chilli powder
- 1 tsp ground coriander
- ½ tsp cumin seeds
- 400g can chopped tomatoes
- 196g can sweetcornin water
- 1 tsp vegetable bouillon powder
- 1 avocadostoned and chopped
- 1/2 limezest and juice
- handful corianderchopped, plus extra to serve
Nutrition: per serving
- kcal495low
- fat15glow
- saturates3glow
- carbs65g
- sugars26g
- fibre18ghigh
- protein15g
- salt0.4glow
Method
step 1
Cook the pasta in salted water for 10-12 mins until al dente. Meanwhile, heat the oil in a medium pan. Add the sliced onion and pepper and fry, stirring frequently for 10 mins until golden. Stir in the garlic and spices, then tip in the tomatoes, half a can of water, the corn and bouillon. Cover and simmer for 15 mins.
step 2
Meanwhile, toss the avocado with the lime juice and zest, and the finely chopped onion.
step 3
Drain the penne and toss into the sauce with the coriander. Spoon the pasta into bowls, top with the avocado and scatter over the coriander leaves.
