Ready in 30

• low fat
• low gi

Olive oil
Ground cumin 1/2 tsp
Paprika 1/2 tsp
Ground ginger 1/2 tsp
Spanish onion 1, roughly chopped
Red pepper 1, cut into cubes
Pumpkin 250g, cut into cubes
Saffron a pinch, optional
Tomatoes 5, roughly chopped or
Chopped tomatoes 400g tin
Chickpeas 400g tin, rinsed and drained

Heat a little oil in a large saucepan or casserole and add the cumin, paprika and ginger and stir. Add the vegetables and fry for 5 minutes, keeping them moving so they brown evenly. Add 250ml water, the saffron (if using), tomatoes and some seasoning, then bring to a simmer. Cover and cook for 10 minutes, then stir in the chickpeas and cook uncovered for a further 10 minutes until the veg is tender. Serves 2

Kcals 294, protein 13.2g, carbohydrate 42.2g, fat 9.2g, saturated fat 0.7g

Gi assessment Eat chickpeas and you get a nice low-blood glucose curve. Mixed with the peppers, pumpkin and tomatoes, it helps you avoid sugar peaks and troughs.

Rub the steak with a little oil. Heat a non-stick pan and cook for 2 minutes each side for rare, 3 for medium. Leave to rest for 5 minutes. In a small saucepan, heat the vinegar and sugar until the sugar dissolves. Add the chilli flakes and coriander and pour over the cucumber and tomatoes. When the steak has rested, slice and serve on top of the cucumber with basmati rice. Serves 2

Kcals 242, protein 30.6g, carbohydrate 8g, fat 10g, saturated fat 2.9g