Ingredients

• 1 tbsp ponzu sauce
• ½ tbsp rice vinegar
• 5g ginger, peeled and grated
• 1 tsp sesame oil
• 300g silken tofu
• 100g edamame beans
• 250g pouch cooked quinoa
• 100g radishes, sliced
• 2 carrots, peeled into ribbons
• 2 spring onions, finely sliced
• 2 small seaweed thins, crumbled
• 1 tsp sesame seeds

Method

1. Combine the ponzu, vinegar, ginger and sesame oil in a bowl. Pat the tofu dry using kitchen paper and tear into chunks, then gently toss in the ponzu mixture.
2. Pour some boiling water over the edamame and set aside for 2 mins before draining thoroughly and seasoning with salt.
3. Divide the quinoa between bowls and top with the edamame, radishes and carrots. Spoon over the tofu and drizzle over the remaining dressing before scattering over the spring onions, seaweed and sesame seeds.

Ingredients

• 2-3 medium potatoes, peeled and cut into quarters
• 3 tsp vegetable, olive or rapeseed oil
• 1 large or 2 small chicken breasts, skin-on
• 3 medium carrots, peeled and cut into batons
• 100g frozen peas
• Gravy, to serve

Method

1. Soak the potatoes in water for 30 mins, then drain and rinse. Heat the air fryer for 2 mins. Dry the potatoes thoroughly, then put in a bowl, drizzle over 1 tsp of the oil and season with salt and pepper. Using your hands or a spoon, coat the potatoes in the oil, then put into the air fryer basket, in one layer if possible. Cook for 10 mins at 190C.
2. Meanwhile, coat the chicken in another 1 tsp oil and season with salt and freshly ground black pepper. Once the potatoes have been in for 10 mins, move them to the sides and lay the chicken in the centre of the basket. Cook for 10 mins.
3. Coat the carrots in the remaining oil. After the chicken has cooked for 10 mins, remove it from the basket and add the carrots, mixed in with the potatoes, then move both to the sides and put the chicken back into the centre. Cook for 10-15 mins, still at 190C. At this point, the chicken should be cooked – check by inserting a knife into the thickest part and checking the juices run clear. Alternatively, a meat thermometer should read 70C. If it’s not quite done, cook for a further 5 mins. Remove the chicken and rest it under a piece of tented foil.
4. Put the peas in a small ovenproof dish or mug with 2 tbsp water and cover with foil to prevent any moisture escaping. Put in the air fryer basket where the chicken was and cook for a final 10 mins at 190C. The potatoes should be golden and crisp, the carrots tender and the peas warmed through. Slice the chicken breast and serve with the vegetables and gravy.

Ingredients

• 125g cooked rice (we used brown basmati)
• Handful baby spinach
• 50g cooked prawn
• ¼ ripe mango, cut into small pieces
• ½ red chilli, deseeded and finely chopped
• Small handful coriander, roughly chopped

For the dressing

• ½ tbsp low-salt soy sauce
• 1 tsp sesame oil
• 1 tsp rice vinegar
• ½ tsp brown sugar

Method

1. Make the dressing by whisking together all the ingredients. Tip the dressing into the bottom of a big jar, top with the rice and put in the fridge if making the night before.
2. Layer the spinach, prawns, mango, chilli and coriander on top of the rice. Leave a little space at the top so that when lunchtime arrives, you can shake up the salad to eat.

Ingredients

• 2 tbsp olive oil
• 2 large skinless chicken breasts, cut into strips
• 1 onion, thinly sliced
• 1 red pepper, deseeded and sliced
• 1 yellow pepper, deseeded and sliced
• 1 garlic clove, crushed
• ¼ tsp chilli powder
• 1 heaped tsp sweet smoked paprika
• 1⁄2 tsp dried oregano
• 1 tsp ground coriander
• ½ tsp ground cumin
• 3 tbsp tomato purée
• 80ml double cream
• 350g penne or rigatoni pasta
• ½ small bunch of flat-leaf parsley, finely chopped
• Grated parmesan or cheddar, to serve

Method

1. Heat the oil in a large shallow casserole or frying pan. Add the chicken and fry for 5 mins over a medium heat until golden all over. Remove and set aside on a plate.
2. Put the onion and peppers in the same pan and fry over a medium heat for 8-10 mins. Add the garlic, dried herbs and spices and cook for 1 min. Add the tomato purée and cook for 2 mins. Return the chicken to the pan and pour in the cream, stirring to combine. Season to taste.
3. Cook the pasta following pack instructions, then drain and reserve 150ml of the cooking water. Add the pasta to the pan with 50ml of the water and stir everything together over the heat. Add a little more water to loosen if needed. Season to taste and stir through the parsley. Divide between six bowls and top with a little cheese and extra chopped parsley, if you like. This can be packed into a lunchbox and eaten cold, too.

Ingredients

• 1 tsp olive oil
• 1 large red pepper, deseeded and finely diced
• 500g 5% fat beef mince
• 1 tbsp chipotle paste
• 1 tsp ground cumin
• 1 tsp ground coriander
• 200g can chopped tomatoes
• 2 tbsp tomato purée
• 20g coriander, stalks chopped, leaves reserved

To serve

• 2 red onions, thinly sliced
• 2 limes, juiced
• 2 x 250g pouches cooked microwave wholemeal basmati rice
• 400g can black beans, drained
• 200g cherry tomatoes, halved
• 198g can sweetcorn (salt- and sugar-free)
• 2 small avocados, sliced

Method

1. Heat the oil in a non-stick pan and fry the pepper for 5 mins until starting to soften. Add the beef, chipotle paste and spices, and cook, stirring, to break down the meat for a few minutes. Stir in the tomatoes, tomato purée, coriander stalks, 150ml water and some seasoning, then cover. Leave to simmer for 20 mins to cook through and reduce a little.
2. Meanwhile, toss the onions in the lime juice in a bowl and set aside to pickle.
3. When the mince is ready, warm the rice following pack instructions.
4. Tip the cooked rice into four serving bowls, then add the beef and top each one with a quarter of the black beans, cherry tomatoes and corn, half an avocado (fan out the slices, if you like), and the coriander leaves. Spoon the pickled onions on top along with any lime juice.