10 must-cook Italian suppers

We all know Italian food tastes great – and it also helps that the Mediterranean diet is such a healthy way to eat. Turn the page for bellissimo recipes

RECIPES AND FOOD STYLING: ELLA TARN. PHOTOGRAPHS: TONY BRISCOE. STYLING: LUIS PERAL

MID WEEK PROMISE

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

Baked butternut squash and sage risotto

GLUTEN - FREEDINNER

SERVES 4. HANDS-ON TIME 25 MIN, OVEN TIME 45 MIN

• 30g unsalted butter

• 2 shallots, finely chopped

• 300g arborio risotto rice

• 1 medium butternut squash, peeled and chopped into 1cm cubes

• Small bunch fresh sage, roughly chopped, a little set aside to garnish

• 2 garlic cloves, crushed

• 200ml dry white wine

• 1 litre fresh stock (check it’s gluten free, if needed)

• 30g parmesan (or vegetarian alternative), finely grated, plus extra to serve

YOU’LL ALSO NEED…

• 1.5 litre ovenproof dish, about 5cm deep

1 Heat the oven to 170°C/150°C fan/gas 3½ and put in a shallow 1.5 litre ovenproof dish in to warm. Melt the butter in a medium, deep non-stick frying pan over a medium-high heat, then add the shallots and fry for 5-8 minutes until translucent. Stir in the rice, squash, sage and garlic so everything gets a good coating of butter. Fry for another minute.

2 Add the wine and bring the mixture up to a simmer, then bubble for 2-3 minutes. Add the stock and bring back to a gentle simmer.

3 Pour the mixture into the warmed dish and bake, uncovered, in the oven for 45 minutes. Stir in the cheese for the last 5 minutes. Serve, sprinkled with the remaining sage and extra cheese.

PER SERVING 497kcals, 9.8g fat (5.9g saturated), 17.8g protein, 73.4g carbs (7g sugars), 0.6g salt, 4g fibre

Chicken arrabbiata

THE CHICKEN DISH

SERVES 4. HANDS-ON TIME 30 MIN

FOOD TEAM’S TIP

This makes double the quantity of sauce needed; freeze half so you have a speedy pasta sauce at the ready.