How to make a cheap, healthy family supper

When ITV’s Tonight show visited the HFG test kitchen, recipe consultant Phil Mundy accepted the challenge to cook a homemade family meal that’s cheaper, healthier and quicker to make than heating up four ready meals. His dish was a clear winner for the HFG team (and the film crew happily tucked in, too!), but don’t let us sway your verdict – try the recipe below and see if you can be persuaded to swap pre-prepared for DIY dinners…

Tandoori chicken

PREP 5 MIN COOK 15 MIN SERVES 4

200g basmati rice

180ml 2% fat Greek yogurt

Zest and juice 2 limes

8tsp medium curry powder

4 skinless chicken breasts, each sliced into 3 strips

Cooking oil spray

320g frozen peas

200g baby spinach

4 tbsp mango chutney, to serve

Fresh coriander leaves, to garnish (optional)

1 Cook the rice according to the pack instructions, then drain.

2 While the rice is cooking, combine the yogurt, lime zest and juice in a small bowl. Spoon 4tbsp of the mixture into a medium bowl (set the rest aside) and mix with the curry powder, then add the chicken strips and stir to coat. Spray a large non-stick frying pan with oil and put over a medium heat. Add the chicken and cook for 7–8 min, turning once, until cooked through.

3 Meanwhile, heat a small pan, then add the frozen peas and cook over a medium-low heat for 1–2 min until thawed. Add the spinach and cook for 1–2 min more.

4 Divide the rice and vegetables among 4 plates, then top with the tandoori chicken. Add a drizzle of the remaining lime yogurt and the chutney (serve any leftovers in bowls), then serve sprinkled with ground black pepper and coriander leaves, if using.

Per serving

553kcal

58.3g protein

7.1g fat

2.3g sat fats

64g carbs

16.6g sugar

8.7g fibre

1.1g salt

291mg calcium

7.4mg iron

LOW FAT

LOW SAT FAT

LOW SUGAR

LOW SALT

HIGH PROTEIN

HIGH CALCIUM

HIGH IRON

GLUTEN FREE

1 of your FIVE A DAY

You can watch The Food We Eat: Tonight on Monday 18 August (that’s tonight!) at 8pm, ITV