The Nutrition and Health Foundation has teamed up with top chef Rozanne Stephens who has come up with quick and nutritious, budget friendly recipes.
Baked stuffed butternut squash
Two small butternut squash; 400g baby spinach leaves; three tablespoons of sunblush tomatoes, cut in half; 100g of feta cheese; 100g chorizo sausage, diced; one tin of chickpeas, drained and rinsed; salt and pepper.
Wrap the butternut squash in foil and bake in the oven for about 45 minutes at 180°C until tender. Check by prodding with a dinner knife.
Fry the chorizo until crispy; add the chickpeas, sunblush tomatoes and spinach and heat through until the spinach wilts. Season.
Slice the butternut squash in half. Scrape out all the seeds very well.
Spoon in the filling and sprinkle with feta cheese.
Chicken jalfrezi curry
One tablespoon of sunflower oil; one red onion, sliced into thin wedges; three cloves of garlic, crushed; 5cm fresh ginger, peeled and finely chopped; two green chillies, deseeded and finely chopped; one red pepper, sliced into thin strips; one green pepper, sliced into thin strips; one yellow pepper, sliced into thin strips; four cardamom pods, bruised; two teaspoons of ground turmeric; four teaspoon of medium curry powder; two teaspoons of ground coriander; two teaspoon of ground cumin; four to five chicken breasts, bite-size cubes; three tins of chopped tomatoes; juice of two limes; juice of two lemons; four tablespoons of chopped coriander; salt and pepper
To serve: two cups brown basmati rice, cooked according to packet instructions.
Heat the sunflower in a large pan on a medium heat. Add the onion, peppers, chilli, garlic and ginger and gently fry until softened.
Add the chicken and dried spices and stir well until the chicken is coated in all the spices.
Pour in the tomatoes, lemon and lime juice. Increase the heat to high until the curry starts bubbling, and then reduce down to a simmer for 30 minutes, stirring occasionally.
Stir through the fresh coriander, check for seasoning and serve with brown basmati rice.