* 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.

Chicken Pilaf


1 tsp sunflower oil

1 small onion , chopped

1 large or 2 small boneless, skinless chicken thigh fillets, cut into chunks

2 tsp curry paste

a third of a mug basmati rice

½ chicken stock cube

two-thirds of a mug of water

1 mug of another chopped vegetable (cauliflower, carrot, broccoli, green beans – whatever you like)

Heat the oil in a pan, then fry the onion for 5-6 mins until softened. Add the chicken pieces, fry for a further couple of mins just to colour the outside, then stir in curry paste and rice. Cook for another min.

Pour in the water and crumble in the stock cube. Add the veg. Stir and bring to the boil, lower the heat, then cover the pan with a lid. Cook for 10 mins, then stir, cover, and cook for 10 mins more until all the water is absorbed and the rice is tender. Give everything a good stir, season to taste, then tuck in.