* Remember - there must be at least 2 fresh veggies. I've highlighted them in the recipes in green

* For dishes including rice, you can use half a packet of pre-cooked rice instead. Add the rice 3 minutes before the end of cooking time, and reduce the amount of liquid by ¼ mug.

Spanish rice & prawn


1 small onion, sliced

¼ red and ¼ green pepper , deseeded and sliced

1 pepperami , sliced

1 garlic clove , crushed

1 tbsp olive oil

a third of a mug basmati rice

400g carton chopped tomatoes (or can - make sure it has a ring-pull)

50g raw, peeled prawns

Boil the kettle. In a pan with a lid, fry the onion, peppers, pepperami and garlic in the oil over a high heat for 3 mins. Stir in the rice and chopped tomatoes with ¼ mug of boiling water, cover, then cook over a high heat for 12 mins.

Uncover, then stir - the rice should be almost tender. Stir in the prawns, with a splash more water if the rice is looking dry, then cook for another min until the prawns are just pink and rice tender.