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The Healthy Food Guide team believe that making small diet and lifestyle changes brings the best long-term gains. We look at the science behind the headlines and promote a balanced way of eating.

Try these speedy cheat’s suppers for two people when you’re pushed for time and need a quick but filling meal.

cheats-noodles

Spicy beef noodle broth

In a large saucepan, mix 4–5tbsp tom yum paste with 650ml boiling water, 300g fresh or frozen stir-fry veg and 300g straight-to-wok egg noodles. Meanwhile, spray 200g rump steak with oil and fry for 2–3 min on each side. Rest for 5 min, then slice. Serve the noodle broth topped with the steak, with lime wedges to squeeze over.

cheats-peppers

Quinoa-ricotta peppers

Tip a 250g pack ready-to-eat quinoa and 125g frozen peas into a microwave-proof bowl, cover and heat for 3 min. Mix with 125g ricotta, 1tbsp chopped capers and a few chopped fresh basil sprigs. Halve 2 large pointed peppers, spoon in the filling, then bake at 200°C/fan 180°C/gas 6 for 20–25 min until charred. Garnish with extra basil.

cheats-bake

Veggie sausage bake

Cut 1 courgette into batons, then toss in a baking dish with 300g spiced potato wedges and 4 veggie sausages. Bake at 200°C/fan 180°C/gas 6 for 20 min. Slice the sausages, then return to the dish. Mix a 400g can mixed beans in spicy sauce (see p38) with 200g canned chopped tomatoes and a pinch dried chilli flakes. Spoon the bean mixture over the sausages, then bake for 6–8 min until hot.

cheats-samon

Mediterranean baked salmon

Scatter 500g frozen chargrilled vegetables (see p39) on a baking tray, drizzle with 1tbsp balsamic vinegar and cook in an oven heated to 200°C/fan 180°C/gas 6 for 10 min. Add 2 salmon fillets, then spoon over a 200g pot  ready-made fresh tomato salsa and bake for 15–18 min until the salmon is cooked through.

cheats-seafood

Seafood rice

Mix a 250g pack Uncle Ben’s Tomato & Italian Herbs Risotto (£2.29, Asda and Tesco) with 300g frozen broad beans and 75ml water in a frying pan. Cook over a medium heat for 3–4 min. Stir in a 200g pack chilled cooked seafood and cook for a further 3 min or until hot. Toss through 4tbsp chopped fresh parsley, then serve with lemon wedges to squeeze over.