SIMPLE INGREDIENT SWAPS

that make a (healthy) difference

lighter eating.

RECIPES ELLA TARN PHOTOGRAPHS JONATHAN KENNEDY FOOD STYLING LOTTIE COVELL AND REBECCA WOOLLARD STYLING MORAG FARQUHAR After the indulgence of Christmas, a change of appetite focused on nutritious ingredients – especially for your weeknight cooking – can come as a welcome relief. These meals use key ingredient swaps to lighten things up, yet keep the essential comfort factor

MIDWEEK PRO MISE

Your guarantee for every recipe in this section: NO MORE THAN…

• 10 ingredients

• 30 min hands-on time

• 650 calories per portion (but many

of the recipes have fewer)

• 10g sat fat per portion

PLUS…

• No unnecessary added sugar

• Minimal washing up

Chicken and leek pie

Chicken and leek pie

SERVES 4. HANDS-ON TIME 30 MIN, OVEN TIME 20-25 MIN

THE SWAP

We used filo pastry, which is made with a little oil, rather than shortcrust (which is made with butter or lard) to reduce the fat content without sacrificing the crisp topping.

NEXT TIME

Use chopped pork loin instead of chicken thigh fillets.

• 2 tbsp olive oil, plus extra for brushing

• 4 small carrots, cut into 2cm pieces

• 4 leeks, finely sliced

• 6 British free-range skinless and boneless chicken thigh fillets, cut into 3cm pieces

• 2 tbsp dijon mustard

• 2 tbsp plain flour

• 200ml dry white wine

• 200ml hot chicken stock

• 20g fresh flatleaf parsley, chopped, plus extra to serve

• 4 filo pastry sheets

1 Heat the oven to 190°C/ 170°C fan/gas 5. Heat the oil in a deep frying pan over a medium-high heat, then fry the carrots and leeks for 4-5 minutes until the leeks are softening. Add the chicken, mustard and flour; season and fry for 5 minutes.

2 Pour in the wine and stock, and gently bubble for about 5 minutes or until the liquid has thickened and reduced by about a third. Stir in the parsley.