Chicken garden salad with elderflower dressing

A British green salad with plenty of bite from crisp radishes, sugar snap peas, asparagus and Little Gem lettuce

Roasted grape, carrot & wild rice salad with balsamic maple dressing

Enjoy the contrasting flavours and textures of this vegetarian rice salad with nuts, feta cheese and sweet dressing

Zingy rice salad

Made from wild red Camargue rice, cashew nuts, lime juice, spring onions and coriander, this super side salad is ideal for a picnic

Honey & cumin chicken and aubergine skewers with pistachio dukkah

Dukkah is an Egyptian dry spice mix used in recipes or for dipping. Serve with marinaded grilled chicken on a casual sharing platter

Tomato & rice soup

This low-fat soup is great for using up rice and pesto – it makes a substantial and hearty main course

Polenta-crusted chicken with cornbread

Soak chicken thighs and drumsticks in buttermilk, then coat in paprika and cayenne batter and fry. Serve with homemade southern-style bread

Spring chicken paella

Throw a new spin on the classic Spanish rice one-pot by adding fresh, green broad beans, dill, mint and parsley

Spiced rice pudding with blackberry compote

Cinnamon, cardamom and nutmeg flavour this healthier rice pudding served with a naturally sweetened, chunky berry sauce

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

Ginger noodles with chicken & hoisin aubergines

Give chicken an Asian twist by serving it with stir-fried noodles packed with ginger, Chinese cabbage and bean sprouts

Miso brown rice & broccoli salad with fiery prawns

Fermented miso soya bean paste adds an extra savoury hit to this nutritious rice dish topped with fiery chilli-fried prawns

Spiced chicken & pineapple salad

This colourful salad is packed with contrasting flavours and textures – dress with sweet chilli and coriander