7-a-day recipes (healthy food)

Spanish meatball & butter bean stew

  

This hearty one-pot is full of Mediterranean flavour, with pork, red onion, peppers and smoked paprika - an impressive 4 of your 5 a day

 

Ingredients

• 350g lean pork mince
• 2 tsp olive oil
  
• 1 large red onion, chopped
• 2 peppers
  
  , sliced, any colour will do
• 3 garlic cloves, crushed
• 1 tbsp sweet smoked paprika
• 2 x 400g cans chopped tomatoes
• 400g can butter beans, drained
• 2 tsp golden caster sugar
• small bunch parsley
  
  , chopped
• crusty bread, to serve (optional)

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Method

1. Season the pork, working the seasoning in with your hands, then shape into small meatballs. Heat the oil in a large pan, add the meatballs and cook for 5 mins, until golden brown all over. Push to one side of the pan and add the onion and peppers. Cook for a further 5 mins, stirring now and then, until the veg has softened, then stir in the garlic and paprika. Stir everything around in the pan for 1 min, then add the tomatoes. Cover with a lid and simmer for 10 mins.
   
2. Uncover, stir in the beans, the sugar and some seasoning, then simmer for a further 10 mins, uncovered. Just before serving, stir in the parsley. Serve with crusty bread for dunking, if you like.
    
   

 

Smoky hake, beans & greens 

 

Grill white fish fillets and serve on top of chorizo, cannellini beans and spinach for a quick dinner that packs in 3 of your 5 a day 

Ingredients

• mild olive oil
  
• ½ x 200g pack raw cooking chorizo
  
  (we used Unearthed Alfresco Smoked)
• 1 onion
  
  , finely chopped
• 260g bag spinach
  
• 2 x 140g skinless hake fillets
• ½ tsp sweet smoked paprika
• 1 red chilli, deseeded and shredded
• 400g can cannellini beans
  
  , drained
• juice ½ lemon
  
• 1 tbsp extra virgin olive oil

To serve

• Quick garlic mayonnaise (optional) - see recipe in tip

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Method

1. Boil a full kettle of water and heat the grill to high. Heat 1 tsp oil in a large frying pan. Squeeze the meat from the chorizo directly into the pan. Add the onion and fry for 5 mins, crushing the meat with a spatula until broken up, golden and surrounded by its juices. The onion will also be soft and golden.
   
2. Meanwhile, put the spinach in a colander, slowly pour over the boiled water to wilt it, then run under the cold tap. Squeeze out the excess water using your hands, then set aside. Line a baking tray with foil, rub with a little oil and place the fish on top. Season, sprinkle over the smoked paprika and drizzle with a little more oil.
   
3. Tip the chilli into the pan with the sausages, fry for 1 min more, then add the beans, spinach, lemon juice and extra virgin olive oil. Let it warm through gently, then season to taste.
   
4. Grill the fish for 5 mins or until flaky but not dry – you won’t need to turn it. Spoon the bean mixture onto plates, then carefully top with the fish and any juices from the tray. Serve with a dollop of Quick garlic mayonnaise (see recipe, right), if you like.