BBC Good Food Magazine

healthy lunches & dinners

Miso roast salmon, lentil & pomegranate salad

Enjoy a filling lunch that’s high in fibre and iron, and delivers two of your five-a-day.

SERVES 2 PREP 10 mins COOK 20 mins EASY

80g dried puy lentils
1 tsp miso paste
2 tsp finely grated ginger
1 garlic clove, finely grated
1 lime, zested and juiced
1 tsp olive oil
½ tsp black or white sesame seeds
2 x 150g skinless wild salmon fillets
1 tsp apple cider vinegar
2 carrots, cut into fine strips with a julienne peeler or knife
60g pomegranate seeds
3 spring onions, finely sliced handful of fresh coriander (about 30g), chopped

1 Heat the oven to 200C/180C fan/ gas 6. Cook the lentils in a pan of boiling water for 20 mins until tender. Meanwhile, mix the miso paste with 1 tsp of the ginger, the garlic, half the lime juice, the oil and sesame seeds. Put the salmon fillets on a foil-lined baking tray and spread 1 tbsp of the miso mixture over them. Roast for 10-12 mins until cooked through.

2 Tip the rest of the miso mixture into a bowl with the remaining ginger and lime juice. Add the lime zest, vinegar, carrots, pomegranate, onions and coriander. Drain the lentils and toss into the salad. Gently stir in the salmon in large chunks, then divide between two plates to serve.

GOOD TO KNOW healthy • fibre • iron • omega 3 • 2 of 5-a-day

PER SERVING 503 kcals • fat 20g • saturates 4g • carbs 27g • sugars 11g • fibre 10g • protein 47g • salt 0.6g

Chilli chicken & peanut pies

Bake one pie for dinner, then chill and cook the second for lunch. Peanut butter adds creaminess to the filling while a bean and potato mash provides extra nutrients. A healthy and hearty, gluten-free dinner.

SERVES 2 PREP 15 mins COOK 1 hr EASY

500g potatoes, peeled and chopped
2 x 400g cannellini beans, drained
3 tbsp chopped fresh coriander
1 tsp chilli powder

For the chicken filling

2 tsp olive oil
2 tbsp finely chopped ginger
1 red chilli, deseeded if you prefer less heat
2 tbsp cumin seeds 2 tbsp ground coriander
1 tsp chilli powder 400g leeks, thickly sliced
1 red pepper, deseeded and diced
1 green pepper, deseeded and diced
2 large chicken breasts (400g), diced
400g can chopped tomatoes
2 tbsp tomato purée
2 tsp vegetable bouillon
3 tbsp peanut butter (with no sugar or palm oil)
320g broccoli, to serve

Heat the oven to 200C/180C fan/ gas 6. Cook the

You're reading a preview, sign up to read more.

More from BBC Good Food Magazine

BBC Good Food Magazine2 min readRegional & Ethnic
Esther’s 7-day Meal Plan
For me, planning my week of eating gives me something to look forward to. I like to mix things up with a few healthy, fresher recipes as well as quick midweek treats and a couple of weekend projects. Make a batch of this easy granola to use through
BBC Good Food Magazine1 min read
Cook’s Calendar
What to do in June ■
BBC Good Food Magazine1 min readRegional & Ethnic
Books For Cooks
Cornwall is a hot destination this summer, but if you want to avoid the crowds, this book will transport you there. Chef Emily Scott’s food showcases the best produce the coast has to offer. Divided into the seasons, there are plenty of fish and shel