Fast and FRESH

Healthy weeknight meals on the table in around 30 mins or less - what's not to love?

Prawn caponala pasta

This classic Italian veggie stew makes a fab sauce for pasta. The addition of prawns keeps it lean, but filling and satisfying.

Serves 4 Prep 5 mins Cook 30 mins

4 tbsp olive oil

1tbsp capers, drained

2tbsp fresh breadcrumbs

2 garlic cloves, grated

2tsp dill, finely chopped

1 large aubergine approx 300g), cut into bite-size pieces

1 large courgette approx 300g), cut into half moons

1 stick celery, sliced

1tbsp tomato puree

400g tin chopped tomatoes

75g pitted Kalamata olives 300g wholewheat penne

150g raw, peeled king prawns Fresh basil leaves, to serve

1 Heat 1tbsp oil in a large frying pan. Once hot, fry the capers until golden, then transfer to kitchen paper. Add the breadcrumbs to the pan and fry until golden; set aside in the bowl. Fry the garlic until fragrant, then mix into the breadcrumbs with the capers and dill.

2 Add the remaining oil to the pan. Once hot, add the aubergine and courgette. Cook over a medium heat for 15 mins, then add the celery and cook for 5-10 mins more, until the vegetables are golden and soft.

3 Stir in the tomato puree and cook for 1 min until fragrant. Pour in the tomatoes, then half fill the can with water. Swill it around and add to the pan with the olives. Simmer for 10-20 mins until thickening.

4 Meanwhile, cook the penne in a pan of salted boiling water, according to the pack instructions. Once cooked, drain and stir into the sauce and add the prawns. Cook until the prawns turn pink and are cooked through. Serve sprinkled with the breadcrumbs and basil. Per serving: 526 cals, 18g fat, 3g sat fat, 67g carbs

Feta, almond and sweet potato salad

Almonds contain ~ healthy unsaturated fats try them in this warm bowl of goodness with zingy feta to boost your mood and help you feel fuller for longer.