Bhaji frittata

This lunchbox or picnic-friendly dish takes an Italian-style thick omelette and adds some Indian spice, along with potatoes, peas and coriander

Chunky butternut mulligatawny

This spicy soup with basmati rice and apples is chunky, warming and wholesome – plus its low in fat and calories to boot.

Thai prawn & peanut noodle soup

Try this punchy aromatic broth that’s packed with Asian spice and fresh flavours – top with nuts and chilli to your liking

Curried egg mayo sandwich topper

Spice up traditional egg mayonnaise with a little curry paste. Serve piled on bread or stuffed in pitta alongside crunchy cucumber, lettuce and spring onion

Curried carrot & lentil soup

This spicy vegetable soup is super low in fat and calories. Serve with a dollop of cooling yogurt and fresh coriander

Thai chicken parcel with sugar snap peas & rice

This Asian-inspired chicken dish is super-juicy and lean thanks to a simple steaming process salty, sweet and spicy Asian sauces

Indian roasted butternut squash soup with seeded naan

This substantial and nourishing soup is flavoured with mild korma curry paste and mellowed by sweet coconut milk

Indian beef keema with carrots & potatoes

Keema is a traditional Asian dish made with mince – flavour it with spicy curry powder and pack in some carrots and potatoes for extra texture

Spiced Singapore noodles with cauliflower, chicken & prawns

A lean Asian-style rice noodle stir-fry flavoured with soy, chilli and coriander and packed with vegetable goodness

Thai beef with coconut dressing

Treat yourself to a rump steak- cook to your liking and serve with an aromatic spiced coconut cream sauce and jasmine rice

Chicken & egg-fried rice

This thrifty Asian-inspired one pot uses up leftover rice and chicken, plus it contains child-friendly mild spice and plenty of vegetables

Indian rice salad with chicken

Raid the fridge and rustle up this hearty yet healthy salad with pulses, nuts, tikka chicken and a mango curry dressing