Rush-hour meals

Got a hungry family to feed, pronto? Try one of Shivi Ramoutar's speedy, veg-packed suppers, which kids are sure to love

- Shivi Ramoutar

Pineapple chicken & veg wraps

Serves 4

Prep 10 mins

Cook 25 mins

• 1 tbsp vegetable or olive oil

• 1 large onion, halved and sliced

• 2 red or yellow peppers, sliced

• 1 large garlic clove, grated

• 1 tbsp cumin

• 1 tbsp dried oregano

• 1 tbsp smoked or sweet paprika

• 400-500g chicken mini fillets, or skinless chicken breast, cut into thin strips

• 400g can chopped tomatoes

• 1 small can pineapple rings or chunks, about

• 200g, cut into small pieces

• 8 soft tortilla wraps mayonnaise, to serve

1 Heat the oil in a large frying pan over a medium heat. Cook the onion and peppers for 10 mins, stirring regularly until softened. Add the garlic, cumin, oregano and paprika, and cook for 1 min.

2 Add the chicken strips, tomatoes and pineapple, turn up the heat and bring to the boil, then reduce the heat to low and simmer for about 15 mins, with the lid on for the first 5 mins, until the chicken is cooked through. Season to taste.

3 Spread the tortilla wraps with mayonnaise, pile in the chicken and veg, fold and enjoy.

PER SERVING 530 kcals, fat 13g, saturates 2g, carbs 59g, sugars 18g, fibre 9g, protein 40g, salt 1.4g

Sausage & mushroom ragu

Serves 4

Prep 10 mins

Cook 25 mins

FREEZABLE

• 2 tbsp olive oil

• 1 carrot, grated

• 3 spring onions, finely chopped

• 2 garlic cloves, grated large handful of mushrooms, finely chopped or grated

• 1 tsp dried oregano

• 1 tsp fennel seeds