Healthy: Recipe for Monday breakfast
Cinnamon bagels with fruit compote
Ingredients
- 1 ripe pear, cored and diced
- 250g rhubarb, sliced
- 100g blackberries
- 25g caster sugar
- 2tbsp oats
- 2 cinnamon and raisin bagels
Each serving contains 385 calories, 32g sugar, 3g fat, 0.2g saturates and 0g salt.
Method
Place all the fruit and sugar in a medium saucepan with 1tbsp water. Bring to the boil and cook covered for 5-6 minutes until softened but chunky. Add the oats and cool.
Meanwhile, slice each bagel into 5 thin discs and lightly toast on both sides. Serve with the fruit compote.
Cook’s tips
Replace the rhubarb with fresh plums and add some ground cinnamon to the compote. Serve with low fat natural yogurt.
Making the compote ahead of time makes this an ideal breakfast for bringing into work.
*Recipe supplied by Shake Up Your Wake Up, which aims to raise awareness of the importance of eating breakfast.
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Healthy: Recipe for Monday lunch
Vegetable and feta pitta breads
Ingredients
- 2 large pitta breads, halved
- 50ml olive oil
- 1 large red pepper, de-seeded and chopped
- 1 large yellow pepper, de-seeded and chopped
- 100g feta, diced
- 1 medium courgette, de-seeded and diced
- sprigs of basil, to garnish
- salt
- pepper
Each serving contains 330 calories, 8g sugar, 19g fat, 5.5g saturates and 1.6g salt.
Method
Pre-heat the oven to 190°C.
Arrange all the vegetables in a roasting tray and drizzle with the olive oil. Season and roast for 15 minutes.
Remove from the oven and leave to cool for 10-15 minutes. Once cool, spoon into a bowl and stir through the feta. Spoon into the pitta halves and garnish with sprigs of basil leaves before serving
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Healthy: Recipe for Monday dinner
Steak with Asian greens and peanuts
Ingredients
- For the steaks
- 4 x 6oz rump steaks
- salt
- pepper
- 1tbsp olive oil
- 2 cloves garlic sliced
- 1 red chilli sliced
- 1 knob of ginger cut into matchsticks
- 1tbsp light soy sauce
- 1tbsp balsamic vinegar
- 1tbsp sesame oil
- 100g radishes cut into quarters
- 200g Tenderstem broccoli trimmed
- 200g Chinese leaf, trimmed
- 50g roasted peanuts crushed
Each serving contains 407 calories, 3.6g sugar, 23g fat, 5.5g saturates and 1.3g salt.
Method
Heat a large frying pan and while you are waiting for the pan to heat, season the steaks with salt and pepper.
Once the pan is hot, add 1 tablespoon of the olive oil and cook the steaks for 2 minutes on each side, or for a little longer if you like your steak more well done, when cooked remove from the pan and keep in a warm place.
In the same pan, add another tablespoon of olive oil and fry the garlic for 1 minute or until lightly toasted, now add the chilli and cook for a further 30 seconds, before adding the ginger, soy, balsamic vinegar and sesame oil.
Once the dressing comes up to the boil, add the radishes and tenderstem and cook for one minute. Add the Choy sum and cook for a further minute, before removing from the heat.
Slice the steaks and divide between 4 warm plates, top with the radish, tenderstem and Asian greens dressing, sprinkle with peanuts and serve at once.
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Healthy: Recipe for Tuesday breakfast
Apple, lemon and honey muesli
Ingredients
- 225g porridge oats
- 100ml apple juice
- 225ml natural yogurt
- 3tbsp clear honey
- zest of 1 lemon
- 2 dessert apples, peeled and grated
- generous handful of frozen raspberries - defrosted overnight
- handful of toasted almonds
Each serving contains 374 calories, 20g sugar, 10g fat, 1.5g saturates and 0.2g salt.
Method
Mix the oats, 300ml water and fruit juice together in a bowl. Cover and leave in the fridge overnight.
In the morning, stir in the yoghurt, honey, lemon zest and grated apples - top with the raspberries and almonds or your favourite fruit.
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Healthy: Recipe for Tuesday lunch
Squash and feta cabbage parcels
Ingredients
- 1tbsp olive oil
- 1 small squash, deseeded and cubed
- 2 carrots, peeled and diced
- 1 large leek, sliced
- 4 garlic cloves, chopped
- 75g (3oz) feta cheese
- 2tbsp dill
- 1½tsp cumin seeds
- pinch of cayenne pepper
- 8 savoy cabbage leaves
- 200ml (7fl oz) stock
Each serving contains 225 calories, 20g sugar, 9g fat, 4g saturates and 0.9g salt.
Method
Heat the olive oil in a pan and cook the squash, carrots, leek and garlic cloves for about 30 minutes until really soft. Stir often; add a splash of water if it starts to catch.
Cool, then stir in crumbled feta cheese, dill, cumin seeds and cayenne pepper, and season.
Roll spoonfuls of the mixture into 8 savoy cabbage leaves that have had the hard part of the stem removed and been blanched in boiling salted water for 5 minutes.
Place the rolls into a pan, pour over the stock, cover and simmer gently for 10 minutes. Serve as a starter or side dish.
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Healthy: Recipe for Tuesday dinner
Rice noodles with prawns
Ingredients
- 300g rice noodles, cooked as per package instructions
- 50ml sesame oil
- 1 red onion, sliced
- 250g raw prawns, peeled and de-veined
- 1 red pepper, de-seeded and finely sliced
- 1 large red chilli, de-seeded and julienned
- ½ small cucumber, diced
- 1tbsp coriander leaves, chopped
- 1tbsp soft brown sugar
- 2tbsp fish sauce
- juice of 1 lime
- 2tbsp oyster sauce
- soy sauce, to taste
Each serving contains 475 calories, 7g sugar, 13g fat, 1.9g saturates and 1.3g salt.
Method
Combine the sugar, fish sauce, lime juice and oyster sauce in a small mixing bowl. Whisk until smooth and set to one side. Heat the sesame oil in a wok over a medium-high heat and stir-fry the onion and peppers for 2-3 minutes until they start to soften.
Add the chilli and prawns to the wok and continue to stir-fry for 3-4 minutes until the prawns turn pink and tender. Add the prepared sauce and toss well.
Remove from the heat and stir in the cucumber and coriander. Adjust the seasoning with soy sauce if necessary. Arrange the noodles in serving bowls and spoon the prawn stir-fry on top. Serve immediately.
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Healthy: Recipe for Wednesday breakfast
Rolled pancakes with rhubarb filling
Ingredients
- For the pancakes
- 100g plain flour
- 1 large egg
- 300ml 1% milk
- 30g butter, melted
- caster sugar, for dusting
- For the filling
- 750g rhubarb, trimmed and chopped
- 110g soft light brown sugar
- juice of 1 lemon
- ¼tsp ground ginger
Each serving contains 335 calories, 39g sugar, 10g fat, 5g saturates and 0.3g salt.
Method
Combine the rhubarb, sugar, lemon juice and ground ginger in a large saucepan. Cover and cook over a medium heat, stirring occasionally, until the rhubarb is soft; usually 5-7 minutes. Remove from the heat and set to one side.
Start by making the pancake batter; sift the flour with a pinch of salt into a mixing bowl. Add the egg and half of the milk and whisk, starting slowly, until you have a smooth, thick batter. Whisk in the rest of the milk until you have the right consistency.
Add tablespoons of the melted butter to a large frying pan and heat over a medium heat. Fry the pancake batter making sure you tilt the pan to coat the surface as soon as you have added the batter. Flip and cook the other side of the pancake once one side is set. Continue cooking them in this way until you have used up all the batter; keep the cooked pancakes on a plate lined with aluminium foil that is large enough to be wrapped up around the pancakes and cover them loosely.
Once you have used up all the batter, lay the pancakes on a flat surface. Spoon a little of the rhubarb filling in a line down one side of the pancake then roll up carefully into cigar shapes. Arrange in stacked pyramids on a serving plate. Sprinkle with caster sugar before serving.
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Healthy: Recipe for Wednesday lunch
Grilled aubergine and tomato salad
Ingredients
- 1 aubergine, sliced lengthways
- 3tbsp olive oil
- 2 cloves garlic, chopped
- ½tsp dried crushed chilli flakes
- 1 lemon, juice and zest
- 200g (7oz) plum tomatoes
- 1 ball of mozzarella
- ½ packet (about 15g) mint leaves
- ½ packet (about 15g) parsley
- a few leaves of basil
Each serving contains 170 calories, 3g sugar, 15g fat, 5.5g saturates and 0.3g salt.
Method
Cut aubergine into thin slices lengthways. Brush each slice with olive oil and grill in a griddle pan for 2-3 minutes on each side until tender and charred. Place in a serving dish.
Add garlic to griddle pan with the chilli flakes. Heat for just a few seconds then add the lemon juice and swirl though the pan. Drizzle it over the aubergine slices.
Crush the plum tomatoes and scatter over. Tear up the mozzarella and add to the dish. Season well.
Finely chop the mint and parsley, add the lemon zest and scatter over the salad with a few torn basil leaves.
Cook's tip: Find out more about our Sugardrop tomatoes
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Healthy: Recipe for Wednesday dinner
Beef and vegetable stew
Ingredients
- 50ml groundnut oil
- 425g fresh stewing beef, trimmed of excess fat
- 250ml Everyday Value red wine
- 250ml Everyday Value beef stock
- 4 large Everyday Value carrots, peeled and cut into large chunks
- 5-6 Everyday Value parsnips, peeled and split lengthways
- 2-3 bay leaves
- a few sprigs of thyme leaves
- a few parsley stalks
- salt
- Everyday Value black pepper
Each serving contains 420 calories, 18g sugar, 18g fat, 4.4g saturates and 0.9g salt.
Method
Pre-heat the oven to 150° C.
Heat the groundnut oil in a large casserole dish over a moderate heat until hot. Season then seal the pieces of stewing beef until golden in colour all over. Remove from the dish and deglaze the base with the Everyday Value Spanish red wine. Reduce by half, then reduce the heat to medium and add the beef, Everyday Value carrots, parsnips and beef stock to the dish. Add the bay leaf, thyme sprigs and parsley stalks and bring the stew to the boil.
Cover and transfer to the oven. Cook for 70-80 minutes in the oven until the beef is soft and tender. Remove from the oven and adjust the seasoning as necessary before serving from the dish.
Nifty Fifty
We've taken 50 family meals and made them from the new and improved Tesco Everyday Value range. So now you and your family can enjoy delicious meals without blowing your budget. See all Nifty Fifty recipes >
*Saving is calculated by replacing Tesco Bulgarian merlot (750ml) £3.49 with Tesco Everyday Value Spanish wine (1litre) £3.99 (£3.00/750ml), Tesco standard beef stock cubes (10)£0.99 (£0.99/100g) replaced with Tesco Everyday Value beef stock cubes (97g) £0.10 (£0.10/100g), Tesco loose carrots (1) £0.09 (£0.90/kg) with Tesco Everyday value carrots (1508g) £0.92 (£0.61/kg), Tesco parsnips pack (500g) £1.00 (£1.67/kg) with Tesco Everyday Value parsnips (750g) £0.85 (£1.14/kg) and Tesco black pepper (100g) £1.68 (£0.17/10g) with Tesco Everyday Value ground black pepper (25g) £0.18 (£0.07/10g). Saving amount is correct at time of publishing.
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Healthy: Recipe for Thursday breakfast
Pear, banana, oat and honey breakfast smoothie
Ingredients
- 1 ripe juicy pear, cored
- 1 ripe banana, peeled
- 30g porridge oats
- 1tbsp clear honey
- 110g low fat natural yogurt
- 250ml apple juice
- handful of ice cubes
Each serving contains 116 calories, 19g sugar, 1g fat, 0g saturates and 0.1g salt.
Method
Place all the ingredients in a smoothie maker or food processor and blend till smooth. Serve chilled in a tall glass.
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Healthy: Recipe for Thursday lunch
Tagliata with rocket & tomato salad
Ingredients
- 1 rump steak, 3-4cm thick, cut along length of the rump
- For the marinade
- 1 garlic clove, unpeeled and lightly crushed
- 3tbsp olive oil
- 1tsp freshly ground black pepper
- salt
- zest of ½ lemon
- 1tbsp Worcestershire sauce
- 70g rocket leaves
- 4 tomatoes, thickly sliced
- extra virgin olive oil
Each serving contains 210 calories, 3g sugar, 16g fat, 3.8g saturates and 1.4g salt.
Method
Marinade the steak in a freezer bar or dish with the marinade ingredients for 12 hours in the refrigerator. When ready to cook, heat a griddle pan to high or preheat the oven to 200°C, 400°F, Gas 6.
If cooking the steak on the griddle, cook for about 6 minutes per side for rare or 7 minutes per side for medium. This steak cut is best served pink. If cooking in the oven, roast for 13-15 minutes, depending on preference. Once cooked to your liking, remove to a double thickness of foil, sprinkle with salt and a squeeze of lemon juice and wrap up tightly. Rest for 10 minutes – the steak will continue to cook.
Arrange the rocket and tomato on a large serving platter and drizzle with a little extra-virgin olive oil and sprinkle over a little salt. Remove the steak from the foil, carefully reserving the resting juices and slice thinly. Lay the slices over the salad then pour over the juices.
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Healthy: Recipe for Thursday dinner
Asian salmon with stir-fried noodles
Ingredients
- For the salmon fillets
- 4 salmon fillets
- For the sauce
- 3tbsp dark soy sauce
- 2tbsp honey
- 1tbsp dry sherry or rice wine
- 1tbsp sweet chilli sauce
- 1tbsp sesame seeds
- For the noodles
- 150g (5oz) dried egg noodles
- 1tbsp sunflower oil
- 1 yellow pepper, sliced
- ½ red chilli, deseeded and finely diced
- 2 carrots, cut into ribbons with a potato peeler
- 1 bunch spring onions, finely sliced
- 2tbsp chopped fresh coriander
Each serving contains 500 calories, 19g sugar, 22g fat, 4g saturates and 2.5g salt.
Method
Preheat the oven to gas 4, 180°C, fan 160°C. Place the salmon fillets in a shallow dish. Mix the soy sauce, honey, sherry (or rice wine) and sweet chilli sauce, brush over the salmon and leave to marinate for 15 minutes, if possible.
Place the salmon on a greased baking tray, reserving the marinade. Sprinkle the fish with the sesame seeds. Bake for 12-15 minutes until tender and the fish flakes easily.
Meanwhile, cook the noodles as directed on the packet. Drain well.
Heat the oil in a frying pan and fry the yellow pepper for 2-3 minutes until slightly softened. Add the chilli and cook for a few seconds. Add the drained noodles, reserved marinade, carrots and spring onions. Heat through, then stir in the coriander. Serve with the salmon on top.
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Healthy: Recipe for Friday breakfast
Porridge with apricots
Ingredients
- 300g dried apricots, cut into strips
- juice and zest of 2 Everyday Value oranges
- 100g (3½oz) dried cranberries
- 75g (3oz) walnut pieces
- 30g (1¼) Everyday Value porridge oats (per serving)
Each serving contains 140 calories, 18g sugar, 7g fat, 0.5g saturates and 0.1g salt.
Method
Add the apricots to a pan with the Everyday Value orange juice and gradually add in up to 300ml of water, stirring as you go. Bring to the boil. Reduce the heat and simmer for 5 minutes.
Mix in the cranberries, orange zest and walnuts. Decant the compote into a jar, allow to cool, then store in the fridge for up to two days.
Make the Everyday value porridge according to the packet instructions then serve with a spoonful of compote.
See more Breakfast recipes
Nifty Fifty
We've taken 50 family meals and made them from the new and improved Tesco Everyday Value range. So now you and your family can enjoy delicious meals without blowing your budget. See all Nifty Fifty recipes >
*Saving is calculated by replacing Tesco loose oranges (1) £0.30 (£0.30/each) with Tesco Everyday Value orange pack (5) £0.59 (£0.59/each) and Tesco Scottish porridge oats (1kg) £1.00 (£0.10/100g) with Tesco Everyday Value oats (1kg) £0.75 (£0.08/100g). Saving amount is correct at time of publishing.
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Healthy: Recipe for Friday lunch
Green bean salad with orange
Ingredients
- 220g (7½oz) green beans, trimmed
- 500g (16oz) broad beans, tinned
- 4 oranges
- ½ tsp honey
- 2 tbsp extra-virgin olive oil
- 1 tbsp chopped dill
- 100g (3½oz) feta, crumbled
- 2 tbsp pistachios, toasted and roughly chopped
- crusty bread, to serve
Each serving contains 540 calories, 24g sugar, 18g fat, 5.2g saturates and 1.1g salt.
Method
Blanch the green beans in salted boiling water for 3-4 minutes. Drain and refresh in a bowl of ice cold water.
Peel three of the oranges and thinly slice. Squeeze the juice from the remaining orange and mix with the honey, olive oil and some seasoning. Drain the green beans and the tin of broad beans and put in a bowl with the oranges. Add the dill, feta and orange dressing and toss to combine.
Serve scattered with pistachios and with some crusty bread, if you like.
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Healthy: Recipe for Friday dinner
Midweek chicken and mushroom stroganoff
Ingredients
- 2 x 400g cans Heinz Cream of Mushroom Soup
- 4 chicken breasts, diced
- 2tbsp vegetable oil
- 250g button mushrooms, sliced
- 2 onions, diced
- black pepper, to taste
- 4 tbsp half fat creme fraiche
- Brandy (optional to taste)
Each serving contains 560 calories, 13g sugar, 28g fat, 5.5g saturates and 0.2g salt.
Method
Add the oil to a deep saucepan and fry the onion for a few minutes, then add the mushrooms, and cook.
Add the chicken and brown off on a high heat.
Turn heat down to medium and continue to cook the chicken for a further 10 minutes.
Add the Heinz Cream of Mushroom Soup and continue to simmer for 15 minutes.
Half way through add the crème fraiche and brandy (optional). Season to taste.
Great with green beans & rice.
Pair this with Tesco Finest Argentinian Chardonnay
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Healthy: Recipe for Saturday breakfast
Herb omelette
Ingredients
- 1tsp fresh parsley
- 1tsp fresh dill, chopped
- 1tsp fresh chives, chopped
- 2 free range eggs
- 1tsp sunflower oil
- 4 mushroom, sliced
- 6 cherry tomatoes (4 to 6)
- 50g (2oz) ham, cut into small strips
Each serving contains 345 calories, 2g sugar, 26g fat, 5.5g saturates and 1.9g salt.
Method
Mix all the chopped herbs together and set aside. Break the eggs into a bowl and season.
Heat the oil in a pan over a medium heat. Fry the mushroom for 5 minutes, add the tomatoes and ⅔ the herbs and stir for 2 minutes.
Stir the egg into the mushroom mixture for 1 minute, then cook gently, using a spatula to keep it from sticking to the sides of the pan.
When the omelette is cooked, sprinkle on the remaining herbs and ham, fold the omelette in half and turn out onto a plate.
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Healthy: Recipe for Saturday lunch
Chicory, satsuma and date salad
Ingredients
- 1 head of chicory
- 3 satsumas
- 200g (7oz) Medjool dates
- 100g (3½oz) Roquefort cheese
- 100g (3½oz) shelled walnuts
- For the dressing
- ½tsp dry English mustard
- 2tsp clear honey
- 2tbsp lemon juice
- 2tbsp olive oil
- good pinch paprika
- ground black pepper
Each serving contains 270 calories, 14g sugar, 21g fat, 5.5g saturates and 0.7g salt.
Method
Divide chicory into leaves and place on a large serving dish. Peel satsumas and thinly slice. Cut dates into quarters, discarding stones. Crumble Roquefort over the chicory then scatter the dates, satsumas and walnuts over it.
Mix dressing ingredients together and drizzle over the salad just before serving.
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Healthy: Recipe for Saturday dinner
Chicken with onion and herb stuffing
Ingredients
- 1tbsp olive oil
- 1 large onion, thinly sliced
- 2 garlic cloves, chopped
- 50g (2oz) bread (2 slices)
- 20g (¾oz) flat-leaf parsley
- zest of an unwaxed lemon
- 1 x 1·5kg chicken
- 25g (1oz) butter, softened
- Elfe potatoes, to serve
- Mixed veg, to serve
Each serving contains 400 calories, 3g sugar, 14g fat, 5g saturates and 0.6g salt.
Method
Preheat oven to Gas 6, 200˚C, fan180˚C. Heat oil and sweat onion and garlic until softened. Decant to a bowl and cool.
Whizz the bread in a food processor with parsley. Add to onion and garlic mix, along with zest, and season. Spoon the stuffing into the chicken cavity.
Place in a roasting tray, smother over butter, season, add ½ cup of water and roast for 1hour 20 minutes. To test, insert a skewer into thickest part of thigh. It is cooked through when juices run clear; if not, cook 10 minutes more.
Scatter chicken with some chopped parsley, leave to rest for 10 minutes, then carve. Bubble down juices in pan and serve along with new potatoes and vegetables.
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Healthy: Recipe for Sunday breakfast
Apple and pear smoothie
Ingredients
- 1 banana
- 2 medium apples (Golden Delicious, Gala, Granny Smith or Pink Lady)
- 1 ripe pear
- 250ml (8fl oz) low-fat vanilla or soy yogurt
- 250ml (8fl oz) apple juice
- pinch of ground cinnamon
Each serving contains 195 calories, 43g sugar, 1g fat, 0.5g saturates and 0g salt.
Method
Peel and dice 1 banana, peel, core and dice 2 medium apples (Golden Delicious, Gala, Granny Smith or Pink Lady) and 1 ripe pear.
Put the fruit in a food processor and whizz with 250ml (8fl oz) low-fat vanilla or soy yogurt, 250ml (8fl oz) apple juice and a pinch of ground cinnamon until finely puréed and smooth, then pour into tall glasses over ice.
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Healthy: Recipe for Sunday lunch
Wholemeal pittas stuffed with griddled chicken
Ingredients
- 1 x 377g pack Chicken Mini Fillets
- juice of 1 lemon
- 2tbsp olive oil
- For the guacamole
- 2 large tomatoes
- 2 avocadoes
- juice of 1 lemon
- 4 spring onions, finely chopped
- ¼tsp dried chilli flakes
- Tabasco
- salt
- pepper
- 2tbsp olive oil
- 4 wholemeal pitta breads
Each serving contains 615 calories, 5g sugar, 32g fat, 5.5g saturates and 2.3g salt.
Method
Marinade the chicken fillets in the lemon juice and olive oil whilst you make the guacamole. Place the tomatoes in a basin and pour over boiling water to cover. Leave for two minutes. Make a small incision in the base of the tomatoes and slip the skins off. Scoop out and discard the seeds and finely chop the flesh.
Halve and stone the avocadoes, then scoop out and mash the flesh with the lemon juice. Add the chopped tomatoes, spring onions, chilli, Tabasco and seasoning. Taste at this stage and add another drop or two of Tabasco if you like it hotter.
Heat a griddle or frying pan, pour in the olive oil and cook the chicken fillets for 3-4 minutes per side until golden brown. Warm the pitta breads in either the toaster or a medium oven, split open and fill with guacamole and the chicken fillets.
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Healthy: Recipe for Sunday dinner
Chicken noodle stir-fry
Ingredients
- 2 nests dried egg noodles
- 1tbsp sunflower or vegetable oil
- 2 chicken thighs, skinned, deboned and meat cubed
- 1 garlic clove, finely sliced
- 1cm piece fresh ginger, peeled and finely chopped
- 1 head of broccoli, divided into small florets
- 50g button mushrooms, sliced
- 1 celery stalk, finely sliced
- 1 red pepper, seeded and cut into strips
- 2tbsp soy sauce
Each serving contains 565 calories, 10g sugar, 22g fat, 5.2g saturates and 2.6g salt.
Method
Cook the noodles in boiling salted water according to packet instructions. When cooked drain and toss with a little oil to stop them from sticking. Heat the oil in a wok or pan until very hot then add the cubed chicken. Toss over a high heat until golden in patches.
Add the garlic and ginger and fry for 30 seconds, then add the vegetables. Fry everything over a high heat for two to three minutes, continually tossing the mixture to ensure even cooking.
Add the soy sauce and the cooked noodles and stir everything to combine. Serve immediately.
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Healthy: Recipe for Sunday dinner
Fresh fruit salad with coconut flakes
Ingredients
- 400g fresh strawberries
- 1 small pineapple, peeled, cored and cut into small chunks
- juice of 1 lime
- Small handful of coconut flakes
Each serving contains 130 calories, 17g sugar, 7g fat, 5.3g saturates and 0.1g salt.
Method
Hull and halve the strawberries combine with the pineapple in a large mixing bowl. Dress with the lime juice and toss well to coat evenly.
Spoon into a serving bowl and top with the flaked coconut before serving.
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