Mrs Crunch has pots of ideas to make sure summer doesn’t lose its flavour

AS summer approaches we often ditch comfort food for barbecues and salads.

But there are some lovely stews and casseroles that are light enough for this time of year.

They are perfect if you are busy and need a one pot dish that doesn't take too long to prepare when you come in from work.

Here are three great dishes that are easy to make but impress friends and family. Enjoy.

Spiced beef stew

£2.29 per serving

SERVES 4. Preparation time, 15 minutes. Cooking time, 30 minutes. A serving contains 246 calories (12 per cent of the recommended daily adult intake), 9g fat (13 per cent), 3g sat fat (15 per cent), 8g sugar (9 per cent), 0.3g salt (5 per cent).

YOU NEED:

1 tbsp olive oil

500g sirloin steak, trimmed and cut into 5cm pieces

Salt and pepper, to season

1 onion, chopped

1 clove garlic, crushed

1 red chilli, finely chopped

350g Chantenay carrots, halved lengthways

1 tsp ground cinnamon

2tbsp tomato purée

½ x 25g pack fresh mint, leaves roughly chopped

METHOD:

Heat the olive oil in a flameproof casserole or heavy-based saucepan. Season the steak with salt and pepper and add to the hot oil. Fry for five minutes, turning until browned on all sides. Using a slotted spoon, transfer to a plate.

Add the onion, garlic, chilli and carrots to the casserole and cook over a gentle heat for six–eight minutes, stirring often.

Stir in the cinnamon and cook for another minute. Stir in the tomato purée and 300ml boiling water and mix well.

Cover and simmer for ten–15 minutes, until carrots are tender. Return the steak to the pan and warm through for two minutes. Scatter over mint before serving.

TIP: SERVE with rice or couscous.

Tomato & chicken casserole

£1.03 per serving

SERVES 8. Preparation time, ten minutes. Cooking time, one hour. A serving contains 286 cals (14 per cent of recommended adult daily intake), 12g fat (17 per cent), 4g sat fat (19 per cent), 3g sugar (3 per cent), 0.4g salt (6 per cent).

YOU NEED:

8 chicken breasts

1 can whole tomatoes, chopped

3 cloves garlic, minced

1 medium onion, chopped

½ teaspoon salt

¼ teaspoon pepper

2 bay leaves

1 tsp ground cumin

1 tsp dried oregano or 1 tbsp fresh oregano

1 tsp dried basil or 1 tbs fresh basil

2 tbsp parsley, minced

50g low-fat cheese, grated

METHOD:

Arrange the chicken breast snugly but not overlapping in a shallow baking dish.

Combine the tomatoes, garlic, onion, salt, pepper, bay leaves, cumin, oregano, basil, and parsley in a bowl and mix together well. Pour the mixture over the chicken.

Cover. Bake at 190C, Gas Mark 5 for 45 minutes or until the chicken is tender.

Sprinkle with cheese, cover and bake for 15 minutes longer or until the juices run clear when the chicken is pierced with a fork.

TIP: SERVE with green veg and new potatoes.

Chicken & courgette casserole

£2.26 per serving

SERVES 2. Preparation time, ten minutes. Cooking time, 55 minutes. A serving contains 438 cals (22 per cent recommended adult daily intake), 14g fat (20 per cent), 5g sat fat (25 per cent), 8g sugar (9 per cent), 1g salt (17 per cent).

YOU NEED:

1 tbsp olive oil

1 knob of butter

1 red onion, chopped

2 cloves garlic, crushed

400g diced chicken breast

100ml rose or white wine

1 rounded tbsp flour

500ml chicken stock

A handful of chopped parsley

½ tsp dried thyme

250g courgettes, sliced

1 tbsp single cream

Salt and pepper, to taste

METHOD:

Sauté the onion and garlic in the butter and olive oil for ten minutes, until soft. Add the chicken and cook for five minutes, or until beginning to brown. Add the wine and cook on a high heat for five minutes.

Add the flour, stir to coat, and gradually add the chicken stock. Add the parsley and thyme and cook for 20 minutes on a medium to high heat, stirring occasionally.

Add the courgettes and cook for ten minutes, stirring often. Add the cream, heat up for a couple more minutes, season to taste, and serve.

TIP: ADD a pastry topping to turn it into a pie.