by Hattie Ellis

Filling your plate with vegetables is a nutritious way to feel full without piling on the calories. Here they are drizzled with an easy dressing of tahini and Greek-style yoghurt. If you're not on a diet, try a drizzle of pomegranate molasses in place of the lemon juice. This is a slightly over 500 calories, so could be paired with lower calorie breakfast and dinner so your daily calories don't exceed 1200–1500.

Each serving provides 545 kcal, 22g protein, 62.5g carbohydrates (of which 7.5g sugars), 19g fat (of which 3.5g saturates), 16.5g fibre and 0.2g salt.

Main course

Buyer's guide

Chard is available all year. Look for fresh green leaves and firm stalks with no signs of wilting or discolouration.


Keep in a paper bag in the fridge for 2-3 days, or blanch and freeze.