21 low-cost meals
Sweet & spicy wings with summer slaw
■ Serves 4 ■ Prep 15 mins ■ Cook 45 mins
4 tbsp curry paste (we used tikka)
3 tbsp mango chutney
1kg chicken wings
200g bag radishes, sliced
1 cucumber, halved lengthways and sliced
small bunch of mint, roughly chopped
1 lemon, juiced rice, to serve (optional)
1 Heat the oven to 200C/180C fan/gas 6. In a large bowl, mix the curry paste with 2 tbsp mango chutney and some seasoning. Tip in the wings and toss to combine until well coated. Put the wings in a single layer on a large baking tray or two smaller ones. Roast for 40-45 mins until cooked through and golden (or if cooking on a barbecue, turning, until cooked through).
2 Meanwhile, mix the radishes and cucumber with the mint, remaining chutney and lemon juice. Transfer to a serving bowl. Pile the wings on a big plate and serve with the summer slaw and some rice, if you like.
PER SERVING 591 kcals, fat 39g, saturates 12g, carbs 11g, sugars 8g, fibre 2g, protein 48g, salt 1.6g
Green bean, chickpea & feta salad
■ Serves 4 ■ Prep 5 mins ■ Cook 10 mins
400g green beans, trimmed and halved
3 tbsp olive oil
2 x 400g can chickpeas, rinsed and drained
1 garlic clove, roughly chopped
7 sundried tomatoes in oil, drained
2 roasted red peppers from a jar
1 tbsp sherry vinegar
200g pack feta or vegetarian alternative, broken into chunks
1 Heat the oven to 200C/180C fan/gas 6. Put the beans on a baking tray and drizzle over 1 tbsp oil. Cook for 10 mins, then tip in a bowl with the chickpeas.
2 In a food processor, whizz the garlic, tomatoes, peppers, vinegar and rest of the oil. Stir into the beans with the feta.
PER SERVING 404 kcals, fat 25g, saturates 8g, carbs 28g, sugars 6g, fibre 10g, protein 20g, salt 2.9g
