Spiced aubergine pilaf with poached eggs

Chunks of roasted aubergine are stirred through rice in this vegetarian meal, topped with mint and poached eggs for protein

Spicy roast veg & lentils

Pack in an impressive 3 of your 5-a-day with this spicy vegetarian lentil dish filled with roast butternut squash, peppers and onions

Prawn jalfrezi

Satisfy a curry craving the healthy way with this Indian prawn dish – blitz the onions and spices into an authentic, thick, yet low-fat sauce

Indian paneer skewers

Serve these easy-to-prepare paneer skewers with naan bread, rice and mango chutney for a Indian-inspired dinner

Mussel mouclade pasta

The slight spice of mild curry powder enhances rather than overpowers the mussels in this pasta dish – great budget treat for two

Spicy squid pakoras with coconut yogurt dip

If you like crispy calamari, you’ll love these battered squid fritters spiced with curry leaves, spices, green chilli and ginger

Turkey salad on rye

Open sandwiches mean you use less bread, but can pile on plenty of topping, in this case Coronation-spiced lean turkey with crisp salad

Tuna, avocado & pea salad in Baby Gem lettuce wraps

Skip the bread and serve tuna and crunchy vegetables in rolled, crisp lettuce leaves as a super-light lunch

Kedgeree with poached egg

This curried fish and rice dish is suitable for brunch, breakfast or a main course at dinnertime. Replace traditional boiled eggs with poached

All-in-one posh lamb balti

Feed a crowd with this gorgeous slow-cooked curry made from tender lamb shanks

Kedgeree fish pie

If you like the subtle spicing and smokiness of the traditional brunch dish, you’ll love the flavours of this mash-topped pie

Lighter chicken katsu

Angela Nilsen makes this Japanese crumbed chicken dish with curry sauce healthier by using some clever swaps to slash the fat and calories