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  |  What's cooking?  |  Healthy eating   |  Ready in 30
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Ready in 30

continued from page 2

Harissa chicken with herbed couscous

20 minutes
*Easy*

Harissa 2 tsp, you'll find it with the spices
Lemon 1, juiced
Coriander a small bunch, chopped
Skinless chicken thigh fillets 4
Couscous 1 small cupful
Mint a small bunch, chopped
Butter beans 200g tin, rinsed and drained

Brilliant wine match
Danie de Wet Unoaked Chardonnay South 2005 Africa (£4.98, Tesco) has the right amount of pineapple and citrus character for this chicken dish.
Mix the harissa with half the lemon juice, 1 tbsp coriander and some salt and rub it all over the chicken. Lay it flat on a baking sheet and grill for 4-5 minutes on each side or until cooked through.

Meanwhile, put the couscous in a bowl, add a cupful of boiling water, cover and leave for 5 minutes. Mix in some seasoning, the rest of the lemon juice and coriander, the mint and the butter beans. Serve the chicken with the couscous. Serves 2

Kcals 418, protein 45.7g, carbohydrate 46.7g, fat 6.8g, saturated fat 2.1g

Gi assessment Couscous and butter beans make a winning low-Gi combination. Couscous scores medium and the beans are incredibly low Gi, even though tinned.

Quick Thai red fish curry

15 minutes
*Easy*

Thai red curry paste 1-2 tbsp
Light coconut milk 200ml
New or salad potatoes 6, halved if large
Cherry tomatoes a handful
Skinless white fish fillets (from a sustainable source) about 250g, left in big pieces or cubed
Coriander a handful of leaves
Lime 2, 1 juiced, 1 cut into wedges

Brilliant wine match
Tim Adams Clare Valley Riesling 2005 (£7.99, Tesco) has tingling intensity to add a dash of lime zest to the curry.
Heat the red curry paste with the coconut milk in a saucepan. Add the potatoes and cook for 8 minutes or until just tender, then add the tomatoes and fish and cook for 3 minutes or until cooked through. Stir in the coriander and lime juice and serve with wedges of lime to squeeze over. Serves 2

Kcals 277, protein 25.7g, carbohydrate 15.4g, fat 13.3g, saturated fat 9.1g

Gi assessment Choose new potatoes in their skins to keep the Gi low. Cold, cooked potatoes have a lower Gi than hot ones, so serve them on the side if you want a lower Gi.



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