Broaden your children's tea repertoire with this healthy version of a long-time favourite. Gammon steaks are quickly grilled, then topped with naturally sweet pineapple and glazed with mild mango chutney. Rice and mixed vegetables complete the meal, and a yummy orange sauce is drizzled over all.
For a spicier topping, sprinkle some chopped fresh chilli or crushed dried chillies over the pineapple. * A delicious alternative to pineapple and mango is 1 small thinly sliced red onion, 1 diced Gala apple and 2 tbsp cranberry sauce. Make the sauce with 200 ml (7 fl oz) each apple and orange juice. * Instead of rice, cook 225 g (8 oz) bulghur wheat in 1.2 litres (2 pints) boiling chicken or vegetable stock for 10 minutes, then mix in the frozen vegetables.
100% of the adult RNI for vitamin C is provided by the orange juice, pineapple and peas in each serving. * Frozen vegetables often contain more vitamin C than fresh vegetables. For example, frozen peas retain 60–70% of their vitamin C content after freezing and maintain this level throughout storage.
B1, B6, B12, C, niacin * B12, folate, selenium, zinc * iron