Method
Prep:35min  ›  Cook:10min  ›  Ready in:45min 

1. Put the couscous in a bowl with the raisins, prunes and orange zest, and stir to mix thoroughly.
2. Pour the milk into a saucepan and bring just to the boil. Pour the hot milk over the couscous mixture, stirring well, then cover with foil or a folded clean tea-towel. Leave to soak for about 10 minutes or until the couscous is plumped up and all the milk has been absorbed.
3. Spoon the couscous into bowls and top with sliced nectarines and fromage frais. Serve immediately.

Some more ideas

Instead of raisins and prunes, use other dried fruit such as ready-to-eat dried pears or peaches. * Use the finely grated zest of 1 small pink grapefruit or 1 lemon rather than orange zest. * Serve with extra semi-skimmed milk or low-fat plain yogurt rather than fromage frais. * Make sweet polenta, another delicious alternative to porridge. Heat 1 litre (1¾ pints) semi-skimmed milk in a saucepan until boiling. Gradually stir in 170 g (6 oz) instant polenta, then cook gently, stirring constantly, for about 5 minutes or until the mixture thickens and all the milk has been absorbed. Fold in 85 g (3 oz) dried cranberries and 85 g (3 oz) chopped ready-to-eat dried apricots or figs. Sweeten the mixture with 2 tbsp clear honey and flavour with 1 tsp ground mixed spice or cinnamon. Serve hot, with sliced fresh oranges or with extra milk.

Plus points

Fromage frais, a soft cheese originally from France, makes an excellent low-fat alternative to cream for topping this cereal. * Prunes have a lot to offer nutritionally, being a good source of fibre as well as providing several vitamins, minerals and phytochemicals. They are known to have a laxative effect, so can be helpful in treating constipation.

Each serving provides

B12 * B2, C, calcium, iron * A, B1, B6, niacin, copper, potassium, selenium, zinc