Feel refreshed with these low-fat meals from chicken skewers to cod cassoulet

AS January comes to an end it can be hard to stick to our resolutions - these light and nutritious meals could be the answer to staying healthy in the colder months.

Here are two easy to make recipes are low-fat but don't lack substance or taste!

One-Pot Cod Cassoulet

Serves: 4

Prep time: 10 minutes

Cooking time: 25 minutes

Cals: 310/Sat fat: 1g

• 1tbsp olive oil
• 1 onion, peeled and diced
• 1 leek, sliced *2tsp tomato purée
• 1tsp smoked paprika
• 250g cherry
• tomatoes, halved
• 250ml vegetable stock
• 1tsp honey or caster sugar
• 1 x 400g can butter beans
• 1 x 400g can chickpeas
• 4 x 125g cod fillets
• Handful parsley, chopped

1. Heat the oil in a large sauté pan or deep frying pan. Add the onion and leek and cook over a medium heat for around 5 minutes until they begin to soften.
2. Add the tomato purée. Stir and cook for 2 minutes until the purée turns a darker red. Add the paprika and cherry tomatoes. Stir and cook for 5 minutes until the tomatoes begin to soften. Add the stock and honey or sugar, season and bring to the boil.
3. Tip in the butter beans and chickpeas and stir to combine. Add the fish and tuck into the pan. Lower the heat, cover and simmer for 8 minutes, until the fish is just cooked. Sprinkle with parsley and serve.

Spicy Chicken Skewers

Serves: 4

Prep time: 5 minutes, plus 30 minutes marinating

Cooking time: 30 minutes

Cals: 321/Sat fat: 2g

For the skewers:

• 4tbsp natural yoghurt
• 1tsp medium curry paste
• 1 clove garlic, crushed
• Juice  1/2 lemon
• 600g chicken breast, cubed

For the salad:

• 50g giant couscous
• 1 x 390g tin green lentils, rinsed
• 4 spring onions, sliced
• 12 cherry tomatoes, chopped
• Juice  1/2 lemon
• Handful parsley, chopped
• Handful mint, chopped
• 2tsp olive oil

1. In a large bowl, mix the yoghurt with the curry paste, garlic and lemon juice. Add the chicken and stir to coat. Cover, chill and leave to marinate for at least 30 minutes.
2. Cook the couscous according to packet instructions until tender. Drain and place in a mixing bowl. Add the lentils and season with salt and pepper.
3. Add the spring onions, cherry tomatoes, lemon juice, parsley, mint and oil. Stir and mix until all the ingredients are combined. Set aside while you cook the chicken.
4. Preheat the grill to high. Thread the chicken on to skewers and grill until the chicken begins to brown at the edges. Turn and cook the other side until the chicken is cooked through. Serve with the couscous salad.

• Food styling: Rosie Ramsden
• Prop styling: Katie de Toney