Sunday: Sunday roast / Fish pie

Week one - Sunday roast

Ingredients

• 1 x 2kg whole chicken;
• 6 medium potatoes, peeled and quartered;
• 1 tbsp vegetable oil;
• 4 large carrots, sliced;
• 2 large leeks, sliced;
• 1/2 Savoy cabbage, shredded;
• 150g frozen peas;
• 4 tsp reduced-salt gravy granules.

Preparation time - 20 minutes
Cooking time  - 90 minutes
525kcals/2197kJ per portion

What to do

1. Preheat the oven to 190oC/Fan 170oC/Gas mark 5. Put the chicken into a large roasting tin and roast in the centre of the oven for 1 1/2 hour.
2. Put the potatoes into a separate roasting tin and add oil. Then roast on the oven shelf above the chicken for 1 hour, turning after 30 minutes.
3. Start to cook the vegetables when the chicken is almost done. The carrots will take 10-15 minutes. The leeks, cabbage and peas will take 5-8 minutes when cooked together in a covered saucepan with a small amount of boiling water.
4. Check that the chicken is cooked completely by piercing the thickest part of the leg with a sharp knife or skewer - the juices should run clear. Transfer to a carving board and cover with foil, allowing it to rest for 10 minutes before carving.
5. Make the gravy according to pack instructions.
6. Serve 150g chicken per portion, without skin. Serve with the roast potatoes, vegetables and gravy.

Super tip: Use the leftover chicken in the 10 minute chicken noodle dinner recipe.

Week two - Fish pie

Ingredients

• 700g potatoes, peeled and diced;
• 425ml 1% fat milk;
• 25g low-fat spread;
• 25g plain flour;
• 2 tbsp chopped fresh parsley (optional)
• 100g frozen peas;
• ground black pepper;
• 300g Coley fillet (thawed if frozen), skinned and cut into chunks;
• 25g reduced-fat mature cheese, grated.

Preparation time - 20 minutes
Cooking time  - 50 minutes
319kcals/1335kJ per portion

What to do

1. Preheat the oven to 200oC/Fan 180oC/Gas mark 6.
2. Boil the potatoes for 15-20 minutes until tender, then drain them and mash with 2 tbsp of the milk.
3. Put the remaining milk, low-fat spread and flour into a saucepan and bring to the boil over a medium heat, stirring continuously with a small whisk or wooden spoon until the sauce bubbles and thickens. Stir in the parsley (if using) add the peas and season with pepper.
4. Place the chunks of fish in an ovenproof dish; pour the sauce over, then top with mashed potato. Sprinkle the cheese evenly over the surface.
5. Bake in the centre of the oven for 25-30 minutes, until the top is golden brown. Serve with steamed or boiled broccoli.

Super tip: Use your choice of fish, Salmon is especially good. Look out for fish pie mix from the fresh fish counter which is cheap to buy.