Midweek magic

You may be short of time, but don't be short of inspiration for nutritious weekday meals. We give an enticing taste of our new book, Healthy Food Everyday, which is brimming with fresh takes on family favourites.

CAULIFLOWER & CHICKEN YOGHURT TANDOORI RICE

PREP + COOK TIME 40 MINUTES SERVES 4

1 small cauliflower (800g)

600g chicken tenderloins

125g tandoori paste

1 cup (280g) Greek yoghurt

¼ cup (60ml) extra virgin olive oil

4 green onions, cut into 3cm lengths

1 cup (200g) red quinoa

250g microwave brown rice

2½ cups (625ml) vegetable stock

¼ cup (40g) cashews

1 Lebanese cucumber (130g), sliced thinly into rounds

1 cup fresh coriander leaves

1 Preheat oven to 220°C/200°C fan.

2 Cut cauliflower into quarters, keeping pale green leaves attached. Trim off a little of the central core, but keep the florets attached; discard core. Place cauliflower quarters and chicken in a large bowl, add tandoori paste and ½ cup yoghurt; mix well until evenly coated.

3 Heat 2 tablespoons oil in a 30cm deep ovenproof frying pan over medium heat. Add green onion and quinoa; cook, stirring, for 2 minutes or until quinoa starts to crackle.

4 Add rice and stock; season lightly. Arrange chicken, then cauliflower, over quinoa mixture, ensuring cauliflower florets are on top and facing upwards.

5 Transfer rice mixture to oven, then bake for 20 minutes. Reduce oven to 200°C/180°C fan. Scatter over cashews; cook for a further 10 minutes or until cauliflower tops are golden and stock is absorbed.

6 Top with sliced cucumber, coriander leaves and remaining oil. Serve with remaining yoghurt.