Back to school: Recipe for Monday breakfast

Starry muesli yogurt pots

  • Rating: 0 stars
  • Takes: 15 mins to prepare
  • Serves: 6

Ingredients

  • 180g fruit muesli
  • 200ml orange juice
  • 2 kiwis, peeled and sliced
  • 1 mango, peeled, stoned and sliced
  • 2 bananas, sliced
  • ½ lemon, juiced
  • 500g Greek yogurt
  • 150g blueberries
  • sprinkling of cinnamon (optional)

Each serving contains 258 calories, 26.4g sugar, 8.5g fat, 4.5g saturates and 0.2g salt.

Method

Layered with muesli, Greek yogurt and exotic fruits cut into cute star shapes, these pretty breakfast pots are sure to be a huge hit with your little ones.

  1. In a bowl, mix the muesli and orange juice, then leave to stand for 10 mins.
  2. Meanwhile, use a small star cutter to cut out star shapes from the kiwis, mango and banana. Sprinkle lemon juice over the banana to prevent browning.
  3. Roughly chop the leftover fruit and put in 6 glasses or small jars. Spoon over the muesli followed by the yogurt. Divide the stars and blueberries between the pots and serve with a sprinkling of cinnamon, if you like.

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Back to school: Recipe for Monday lunch

Oven-baked pea, ham and pasta frittatas

  • Rating: 4 stars
  • Takes: 15 mins to prepare and 25 mins to cook
  • Serves: 9

Ingredients

  • 100g (3 1/2oz) fusilli or rigatoni pasta
  • 150g (5oz) shelled peas, fresh or defrosted if using frozen
  • 100g (3 1/2oz) thick-cut ham, sliced into matchsticks
  • 8 eggs, lightly beaten

Each serving contains 138 calories, 1.2g sugar, 6.5g fat, 1.7g saturates and 0.6g salt.

Method

Healthy snacks for kids don't get much more satisfying than this! Packed with hearty fusilli pasta, shelled peas, thick-cut ham and fresh eggs these simple baked frittatas are really easy to make and perfect for packing up for the kids to enjoy whilst out and about.

  1. Preheat the oven to gas 4, 180°C, fan 160°C. Take a nonstick 12-hole muffin tin and oil 9 of the 12 holes.
  2. Cook the pasta in plenty of boiling water according to pack instructions. Drain while still al dente; refresh under cool water then drain again. Put the cooled, cooked pasta, the peas and the ham matchsticks into 3 separate bowls.
  3. Transfer the beaten eggs to a jug and whisk in a little seasoning. Divide between the 9 oiled muffin tin holes, making sure an even amount goes into each. Divide the pasta, peas and ham between the muffin moulds, pushing them down into the beaten egg slightly. You can use clean hands or a spoon.
  4. Bake for about 20 minutes, until the frittatas are risen and just firm in the centre. Remove from the oven and leave to rest for 5 minutes before turning out. Serve with fresh green salad.

Freezing and defrosting guidelines

Cook, chill and then freeze well wrapped for up to a month. Defrost in the fridge overnight and warm through in a moderate oven before serving.

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Back to school: Recipe for Monday dinner

Crunchy quinoa chicken nuggets

  • Rating: 5 stars
  • Takes: 15 mins to prepare and 45 mins to cook
  • Serves: 4

Ingredients

  • 100g (3 1/2oz) quinoa
  • 2 tbsp flour
  • 1 large egg
  • 2 chicken breasts
  • 1-2 tbsp olive oil

Each serving contains 241 calories, 1.6g sugar, 8.3g fat, 1.5g saturates and 0.5g salt.

Method

Chicken nuggets but not as you know it! Kids will love this crunchy quinoa coating, which adds a slightly nutty flavour and a crisp texture. Serve the nuggets with chips, peas and a good dollop of tomato ketchup for an easy meal idea the whole family will enjoy. 

  1. Preheat the oven to gas 6, 200°C, 180°C fan. Line 2 baking trays with nonstick baking paper.
  2. Cook the quinoa as instructed on the pack. When done, spoon the cooked quinoa onto one of the baking trays, cover with a clean tea towel and set aside to cool completely (the tea towel will absorb any excess moisture).
  3. Put the flour on a dinner plate and season with a little salt and pepper. Break the egg into a bowl, season and whisk briefly with a fork.
  4. Cut the chicken into bite-size chunks. Toss the pieces in the flour until well coated, then dip into the beaten egg. Shake off any excess egg and put the chicken pieces in the cooled quinoa. 
  5. Use your fingers to press the quinoa onto the chicken.
  6. Arrange the coated chicken pieces on the second baking tray, drizzle with olive oil and cook in the oven for 15-18 minutes, or until the chicken is golden and cooked through with no pink showing.

See more Chicken recipes

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home.

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Back to school: Recipe for Tuesday breakfast

Tricolour scrambled eggs

  • Rating: 4 stars
  • Takes: 10 mins to prepare and 10 mins to cook
  • Serves: 2

Ingredients

  • 1 tbsp olive oil
  • 1/2 red pepper, roughly chopped
  • 1/2 yellow pepper, roughly chopped
  • 1/2 green pepper, roughly chopped
  • 1/2 small onion, peeled and finely chopped
  • 1 small garlic clove, peeled and finely chopped
  • 2 slices of grainy bread, toasted
  • ½ tsp paprika
  • 50g (2oz) fresh spinach leaves or a large handful
  • 3 organic eggs

Each serving contains 299 calories, 7.4g sugar, 16.5g fat, 3.6g saturates and 0.8g salt.

Method

Upgrade your scrambled eggs with vibrant peppers, leafy spinach and smoky paprika. This beautifully colourful breakfast recipe will brighten up even the darkest winter morning.   

  1. Heat the oil in a medium, non-stick frying pan and cook the peppers, onion and garlic over a moderate heat, stirring occasionally for 3-5 minutes until softened and golden in places. Meanwhile toast the bread and place onto your serving plates.
  2. Once the peppers and onions are soft, add the paprika and stir, then add the spinach leaves and stir once more. Crack in the eggs and quickly begin to stir constantly for 30 seconds – 1 minute, cooking the eggs within the vegetables until soft and creamy.
  3. Working quickly, spoon the eggs onto the warm toast and serve straight away.

Tip: For a quick, no-fuss tomato sauce, in advance of this recipe, place 1 small onion into a small pan with 1 tbsp olive oil and cook for 2 minutes. Then add two fresh, roughly chopped vine tomatoes and continue to cook for a further 3 minutes until the onions and tomatoes are soft. Add 2 tbsp tomato purée and cook, stirring, for 1 minute. Remove from the heat and whizz with a hand blender until smooth. Serve with the scrambled eggs.

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Back to school: Recipe for Tuesday lunch

Ham 'sushi'

  • Rating: 5 stars
  • Takes: 10 mins to prepare
  • Serves: 1

Ingredients

  • 1 slice granary bread, crusts removed
  • 1 tbsp soft cheese
  • 1 slice wafer-thin ham
  • 1 thin cucumber stick, trimmed to length of bread

Each serving contains 132 calories, 1.5g sugar, 5.7g fat, 3.2g saturates and 0.7g salt.

Method

Fussy eaters will love this fun twist on a sandwich and these ham 'sushi' make perfect lunchbox snacks. Instead of ham and cucumber, why not try cheese and celery?

  1. Flatten the bread slightly with a rolling pin. Spread one side with the soft cheese and top with the ham, keeping the slice as fat as possible.
  2. Put the cucumber stick at one end of the bread. Gently roll up the bread around the cucumber, securing it with a little extra soft cheese. (If making the night before, chill the roll until needed.)
  3. Cut the roll into four pieces to make ‘sushi’ rounds and pop in a lunchbox. 

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Back to school: Recipe for Tuesday dinner

Fish and couscous parcels

  • Rating: 5 stars
  • Takes: 10 mins to prepare and 25 mins to cook
  • Serves: 4

Ingredients

  • 200g couscous
  • 250ml hot vegetable stock
  • 2 spring onions, snipped
  • handful dill, snipped
  • 4 x 125g pieces skinless boneless cod
  • 1 lemon, thinly sliced
  • 1 tbsp olive oil
  • To serve
  • babyleaf salad

Each serving contains 207 calories, 0.7g sugar, 5.1g fat, 0.6g saturates and 0.8g salt.

Method

These fish and couscous parcels are a fabulous way of cooking fish, and a brilliant way of getting the kids involved in the kitchen. You will need: large bowl, measuring jug, clingfilm, kitchen scissors, fork, nonstick baking paper, baking sheet.

  1. Preheat the oven to Gas Mark 7, 220°C, fan 200°. 
  2. Tip the couscous into a large bowl. Pour over the stock, cover with clingfilm and leave to stand for 7-10 mins until all the water has been absorbed. Stir through the spring onions and dill with a fork, breaking up any clumps of couscous.
  3. Tear off 4 large sheets of nonstick baking paper. Place a spoonful of couscous in the centre of each sheet and top with a piece of cod. Season, arrange some lemon slices on top and drizzle over a little olive oil.
  4. Bring the two sides of the paper up to the middle and then fold over several times to secure. Twist the ends to seal, ensuring there is still some air around the fish. Put on a baking sheet and bake for 15 mins, until the parcels have puffed up a little and the fish is cooked through. 
  5. Carefully open the parcels and serve with babyleaf salad leaves.

See more Fish recipes

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Back to school: Recipe for Wednesday breakfast

Fruity yogurt cups

  • Rating: 5 stars
  • Takes: 10 mins to prepare
  • Serves: 4

Ingredients

  • 150g raspberries, washed
  • 150g strawberries, washed and hulled, 4 whole ones saved for decoration
  • 150g blackberries, washed
  • 100g oats
  • 400ml low-fat natural yogurt

Each serving contains 184 calories, 13.5g sugar, 3.3g fat, 1.1g saturates and 0.2g salt.

Method

This quick and easy breakfast recipe is packed with vibrant strawberries, raspberries and blueberries, creamy yogurt and hearty oats. Kids will love helping to make this super speedy breakfast in bed idea for mum to enjoy on Mother's Day morning.

  1. Place each different fruit in a separate mixing bowl. Mash with a fork or potato masher to make a rough purée – kids will love doing this.
  2. Put 2 tbsp of crushed raspberries in the base of 4 serving cups. Take care not to spill the fruit down the sides. Then put 2 tbsp of yogurt on top of the raspberries. Carefully spread the yoghurt so it completely covers the layer of fruit – your little helpers can help with this.
  3. Sprinkle 1 tbsp of oats over the yogurt and then place 2 tbsp of crushed strawberries over the oats. Add a layer of yogurt and oats, as before.
  4. Next, spoon 2 tbsp of crushed blackberries over the oats and top with 2 tbsp of yogurt. To finish, decorate each cup with a whole strawberry. Store in the fridge until ready to serve.

See more Mother's Day recipes

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Back to school: Recipe for Wednesday lunch

Courgette and feta bakes

  • Rating: 5 stars
  • Takes: 15 mins to prepare and 15-12 mins to cook
  • Serves: 12

Ingredients

  • 3 medium courgettes, coarsely grated
  • 10 eggs, beaten
  • handful mint, chopped
  • 100g (3 1/2oz) feta cheese
  • olive oil, for greasing

Each serving contains 104 calories, 0.6g sugar, 8g fat, 2.7g saturates and 0.5g salt.

Method

Fresh courgettes and crumbly, creamy Greek feta make these egg bakes ideal for a simple lunch or summer picnic. Why not make a big batch and freeze some for later, as they can even be packed up in lunchboxes for the kids, too.

  1. Preheat the oven to gas 4, 180°C, fan 160°C.
  2. Sprinkle ½ tsp salt over the courgettes and leave for 5 mins. Put in a clean kitchen towel and squeeze tightly to remove the excess water. Put in a large bowl and stir through the eggs, mint and most of the feta and season, if you like.
  3. Lightly grease a 12-hole muffin tin. Fill the moulds and sprinkle with feta. Bake for 12-15 mins, then grill for 2-3 mins until the cheese is golden. Leave to cool a little then carefully ease out of muffin tin and serve. Can be stored in the fridge for up to 2 days or frozen for up to 1 month.

Freezing and defrosting guidelines

Bake according to the recipe. Allow to cool completely. Wrap well in clingfilm and tin foil (to prevent freezer burn) and freeze for up to 1 month.

Loosen the tin foil and clingfilm but leave to defrost in packaging at room temperature for several hours before serving. If you wish to serve the baked goods warm, place them on a baking sheet for 10 minutes in a moderate oven.

See more Packed lunch ideas 

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Back to school: Recipe for Wednesday dinner

Vegetable fried rice with egg ribbons

  • Rating: 5 stars
  • Takes: 5 mins to prepare and 10 mins to cook
  • Serves: 4

Ingredients

  • 1 1/2 tsp vegetable oil
  • 2 eggs
  • 2 carrots, peeled and coarsely grated
  • 75g (2 1/2oz) broccoli florets, sliced
  • 75g (2 1/2oz) mangetout
  • 100g frozen peas
  • 1 x 250g pouch cooked brown basmati rice
  • 2 tsp Worcestershire sauce

Each serving contains 208 calories, 6.6g sugar, 9.3g fat, 1.8g saturates and 0.4g salt.

Method

Budding chefs will love making this fried rice almost as much as eating it! Loaded with carrots, broccoli, mangetout and peas, and finished with egg ribbons, this speedy vegetable-packed stir-fry is perfect for a fuss-free weeknight supper. 

  1. Heat a nonstick frying pan (about 24cm in diameter) and add 1/4 tsp oil. Brush it all over the surface of the pan with a pastry brush for an even layer. Break an egg into a cup and whisk well then add to the pan. Tilt the pan and let the egg run until it covers the base. Cook for 30 seconds, then flip and repeat. Tip the omelette out onto a plate then repeat with another 1/4 tsp oil and the second egg.
  2. Heat the remaining oil in a wok and add all the vegetables. Stir-fry on a high heat for 3 minutes. Add the rice and stir-fry for another 2 minutes.
  3. Cut the omelettes into finger-width ribbons and add them to the rice. Cook for a further minute. Add the Worcestershire sauce, stir well and serve immediately.

Tip: To cook your own rice from scratch, allow more time. Put 120g (4 1/4oz) brown basmati rice in a pan and pour over boiling water. Cover and simmer for 20 minutes, drain and cool under running water before stir-frying.

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Back to school: Recipe for Thursday breakfast

Mini pancakes

  • Rating: 5 stars
  • Takes: 20 mins to prepare and 5 mins to cook
  • Serves: 10

Ingredients

  • 150g self-raising flour
  • 1 egg
  • 250ml semi-skimmed milk
  • oil for greasing

Each serving contains 86 calories, 1.3g sugar, 2.4g fat, 0.7g saturates and 0.2g salt.

Method

Kids will love making these delicious mini pancakes and picking out their favourite fruity topping. Enjoy them as a quick and easy breakfast dish, or a sweet after-dinner treat. 

  1. Put the flour into a mixing bowl. Make a well in the centre and add the egg and about half of the milk. Using a whisk, or wooden spoon, mix to a smooth, thick batter. You may need to add a little more milk if the batter is too thick to mix. Children will love getting a turn at stirring.
  2. When the batter is smooth, gradually stir in the rest of the milk until it is well combined.
  3. Add a small amount of oil to the frying pan; just enough to give a non-stick layer to the surface of the pan. Heat on high until the oil begins to smoke, then turn down the heat to medium.
  4. Pour 15ml spoons of batter into the pan. This should make pancakes about 3cm in diameter. Leave each pancake for about 30 seconds. Bubbles will appear on the surface and the mixture will start to set. Flip each pancake over using a palette knife or fish slice and leave for another 30 seconds.
  5. Transfer the pancakes to a wire rack or some kitchen towel on a plate. Now let the children go wild with their choice of toppings. We like raspberries and mascarpone, banana and honey, blueberries and yogurt or pear and crème fraîche.

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Back to school: Recipe for Thursday lunch

Tofu noodle salad

  • Rating: 5 stars
  • Takes: 10 mins to prepare and 10 mins to cook
  • Serves: 4

Ingredients

  • 3 tbsp low-salt soy sauce
  • 2 tsp clear honey
  • ½ tsp fresh ginger, finely grated
  • 200g dried soba noodles
  • 125g Tenderstem broccoli
  • 200g firm smoked tofu, drained
  • ½ tbsp vegetable oil
  • sesame oil (optional)

Each serving contains 266 calories, 4g sugar, 6.8g fat, 0.7g saturates and 1g salt.

Method

Perfect for packing into your lunch box, this Chinese-inspired tofu, broccoli and noodle salad is ready in less than 30 minutes.

  1. In a small jug, combine the soy sauce, honey and ginger. Set aside until needed.
  2. Prepare the noodles following the packet instructions. Drain, and then rinse with cold water. Cook the broccoli in a pan of boiling, salted water for 3-5 mins, until just tender. Drain and rinse under with cold water. Transfer the noodles and broccoli to a serving dish and pour over the dressing. Toss to coat.
  3. Slice the tofu into 1cm strips and then brush with the oil. Griddle in a hot griddle pan for 2-3 mins on each side, until golden. Arrange over the noodles and drizzle with a little sesame oil, if you like. Serve.

See more Packed lunch ideas

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Back to school: Recipe for Thursday dinner

Paprika beef taco cups

  • Rating: 4 stars
  • Takes: 10 mins to prepare and 15 mins to cook
  • Serves: 4

Ingredients

  • 4 mini tortilla wraps
  • 3 tsp vegetable oil
  • 1 small onion, finely chopped
  • 1 x 250g pack lean beef steak mince (5% fat)
  • 1 tsp paprika
  • ½ tsp ground cumin
  • 1 x 210g tin kidney beans, drained and rinsed
  • To serve
  • 1 Granny Smith apple
  • 1 small lemon, juiced
  • ½ red pepper, finely chopped
  • 75g Little Gem or iceberg lettuce, finely shredded
  • 4 tbsp half-fat soured cream

Each serving contains 257 calories, 5.5g sugar, 8.5g fat, 3.1g saturates and 0.5g salt.

Method

Get the kids in the kitchen with these make-your-own taco cups. Swap ordinary taco shells for tortilla wraps and bake in a muffin tin until crisp, before filling with warmly spiced beef and topping with a little crunchy lettuce, apple, pepper and cool soured cream. Why not double the beef mixture and freeze for busy weeknight meals?

  1. Preheat the oven to gas 6, 200°C, fan 180°C.
  2. Halve the tortilla wraps and lay them on a board. Use 2 tsp oil to brush both sides. Shape each half into a cone shape and use to line 8 cups in a muffin tin, folding the bottom over and moulding them into the holes to make cup shapes. Bake in the oven for 8–9 mins, until the edges are crisping up and lightly golden. Remove from the oven and allow to cool.
  3. Meanwhile, heat the remaining oil in a frying pan over a medium heat, then add the onion and cook for 5 mins. Turn up the heat and add the mince, then cook for 5 mins, or until cooked through. Stir in the paprika, cumin and kidney beans and cook to heat through.
  4. Quarter and core the apple, then grate on the coarse side of a grater. Put in a bowl and squeeze over the lemon juice. Top with the pepper and mix.
  5. To assemble, layer the lettuce and beef mixture in the cups, then top with a spoonful of the apple and pepper. Finish with a little soured cream.

See more Mexican recipes

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home.

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Back to school: Recipe for Friday breakfast

Rainbow waffle

  • Rating: 5 stars
  • Takes: 5 mins to prepare and 15 mins to cook
  • Serves: 6

Ingredients

  • 125g spelt flour
  • 125g plain flour
  • 3 tbsp golden granulated sugar
  • 1½ tsp bicarbonate of soda
  • 350g low-fat plain yogurt
  • 75ml semi-skimmed milk
  • 2 eggs, separated
  • 55g unsalted butter, melted and cooled
  • 1 tsp vanilla extract
  • sunflower oil, for greasing

Each serving contains 323 calories, 12.4g sugar, 13g fat, 6g saturates and 1.2g salt.

Method

What better way to embrace the tasty trend for rainbow food than with these light, fluffy waffles, piled high with deliciously vibrant toppings. Prepare a stack of plain waffles and personalise with your favourite ingredients, from peanut butter and banana, to poached plums and fromage frais. This simple breakfast recipe is a brilliant way to have a colourful start to your day.

  1. Combine the flours, sugar and bicarbonate of soda with a pinch of salt in a bowl. Mix the yogurt, milk, egg yolks, butter and vanilla in a large jug.
  2. Heat the waffle iron and lightly brush it with oil. In a new bowl beat the egg whites with an electric whisk until they hold soft peaks. Pour the jug of wet ingredients into the flour mixture and combine. Gently fold in the egg whites using a large metal spoon.
  3. Spread a small ladle of batter on the iron and cook for about 3-5 mins, until set and golden. Keep warm and repeat with the remaining batter. To serve, try the suggestions below.

Tasty toppings

Spread peanut butter on each waffle and top with sliced banana and mango and a few fresh or frozen raspberries. Drizzle over honey and a sprinkling of dried mango and coconut mix.

Spoon Greek yogurt over each waffle and top with blueberries, toasted flaked almonds and maple syrup, to taste.

Poach halved red plums with water and demerara sugar, until tender but still holding their shape. Remove the plums and reduce the liquid to a syrup. Spoon the syrup and plums over the waffles and top with fromage frais, thin slices of pear and finely grated orange zest.

Reduce tinned apricot halves in a pan over a medium heat, until the syrup is thick. Spoon over the waffles and decorate with halved green grapes and chopped pistachios.

Simmer tinned cherries until the liquid is reduced by a third. Mix water with a little cornflour to make a paste, and stir into the cherries. Simmer for a minute until thick, then spoon over the waffles. Top with frozen yogurt, grated dark chocolate and fresh basil leaves.

Arrange slices of galia or cantaloupe melon, kiwi fruit and papaya over the waffles with baby mint leaves and honey, to taste.

Tip: No waffle iron? No worries! Heat a griddle pan over a high heat until hot. Turn down the heat to medium, add a ladle of batter and cook for 4-5 mins on each side, until golden and cooked through. For a larger waffle, use more batter – but it’s trickier to flip!

See more Breakfast recipes

Note: Reference intake relates to plain waffles, without toppings.

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Back to school: Recipe for Friday lunch

Houmous and carrot tortilla pinwheels

  • Rating: 5 stars
  • Takes: 10 mins to prepare
  • Serves: 2

Ingredients

  • 2 mini flour tortillas
  • 2 tbsp reduced fat houmous
  • 1 carrot, peeled and grated
  • 2 tbsp lemon juice
  • 2tbsp snipped cress

Each serving contains 205 calories, 5.2g sugar, 2.9g fat, 0.3g saturates and 0.6g salt.

Method

This fresh and tasty lunch time wrap is the perfect solution to kid's lunchboxes. Packed with crunchy vegetables and creamy houmous it's sure to be a lunchtime hit.

  1. Spread one side of each tortilla with a tablespoon of houmous.
  2. Toss the grated carrot with the lemon juice to stop it browning and scatter over the houmous with the cress. Roll up tightly and cut into thick slices – or pinwheels - to serve.
  3. To keep the wrap in place in a lunchbox, wrap the rolled, sliced tortilla in a square of foil, twisting the ends tightly like a cracker to secure.

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Back to school: Recipe for Friday dinner

Healthy fish and chips

  • Rating: 5 stars
  • Takes: 5 mins to prepare and 30 mins to cook
  • Serves: 4

Ingredients

  • 700g frozen sweet potato wedges
  • 1 tbsp light olive oil, plus extra for brushing
  • 1 tsp sweet paprika (optional)
  • 4 frozen hake fish fillets, approx 100g each
  • 50g breadcrumbs
  • 1 lemon, zested, plus extra wedges to serve
  • 25g Parmesan, grated
  • 2 tbsp chopped flat leaf parsley
  • frozen peas or petits pois, cooked to pack instructions, to serve

Each serving contains 515 calories, 26.9g sugar, 18.6g fat, 3.2g saturates and 1.7g salt.

Method

This all-time favourite goes through a healthy makeover but without losing flavour and deliciousness. Replacing the traditional fried fish and chips, this recipe bakes crumbed white fish fillets and sweet potato wedges for a lighter result. What’s more, these ingredients can be cooked straight from the freezer, making this recipe perfect for a quick and easy midweek meal when you need to feed the whole family.

  1. Preheat the oven to gas 7, 220°C, fan 200°C. Lightly brush a shallow roasting tray with oil then add the frozen sweet potato wedges. Sprinkle with the paprika (if using) and bake for 10 mins in the preheated oven.
  2. Meanwhile, place the frozen fish fillets well apart on a lightly oiled baking sheet. Put the breadcrumbs in a bowl, then add the lemon zest, Parmesan, parsley and 1 tbsp of oil. Season with black pepper and mix together.
  3. After 10 mins in the oven, turn the potato wedges, brushing with a little more oil if sticking. Return them to the middle shelf of the oven and put the fish fillets on the top shelf. Bake for another 5 mins.
  4. Drain off any liquid released from the fish then divide the breadcrumb mixture evenly between the fillets, pressing down firmly onto the top of each one with the back of a spoon. Return to the oven and leave everything to cook for another 15-18 mins, or until the crumbs are golden, the fish is opaque and the potatoes are golden and crisp. Serve with peas and lemon wedges on the side. 

Cook’s tip: If you sit the potato wedges upright on the baking tray as they bake, you won’t need to turn them as they cook.

See more Healthy recipes

 

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Back to school: Recipe for Saturday breakfast

Pear breakfast buns

  • Rating: 4 stars
  • Takes: 30 mins to prepare and 30 mins to cook, plus rising and proving
  • Serves: 8

Ingredients

  • 475g white bread flour, plus extra for kneading and rolling
  • 20g caster sugar
  • 1 tsp fast action dried yeast
  • 50g unsalted butter
  • 200ml semi-skimmed milk
  • 1 egg, beaten
  • For the filling
  • 20g unsalted butter, softened
  • 60g light brown sugar
  • 1 tsp ground cinnamon
  • 1 Conference pear, peeled, cored and diced
  • 100g walnuts, finely chopped
  • 2 tbsp apricot jam

Each serving contains 436 calories, 18.3g sugar, 17.9g fat, 5.9g saturates and 0.5g salt.

Method

Juicy Conference pears add a delicious sweetness to these soft and fluffy breakfasts buns complimenting their nutty and apricot centre. Pull them apart and enjoy them still warm, fresh from the oven.

  1. Mix the flour and 1 tsp salt in a large bowl. Make a well in the centre and add the sugar and yeast. Melt the butter in a pan with the milk; pour into the well with the egg. Mix with a knife to form a dough, then knead on a floured surface for 10 mins, or until smooth and springy. Put in a lightly oiled bowl, cover with oiled clingfilm and leave in a warm place for 2-3 hrs, until doubled in size.
  2. Lightly grease a 23cm springform tin. Roll the dough out on a lightly floured surface into a 1cm thick rectangle roughly 25cm x 35cm.
  3. To make the filling, spread the butter over the dough and top with the sugar, cinnamon, pear and walnuts. Roll the dough up into a tight cylinder, from one of the long sides. Trim the ends, cut into 8 slices, and arrange 7 around the edge of the tin and 1 in the middle. Cover with oiled clingfilm and leave in a warm place for up to 1 hr until doubled in size.
  4. Meanwhile, preheat the oven to gas 5, 190°C, fan 170°C. Bake the buns on a baking tray for 25 mins. Melt the jam in a pan with 1 tsp water, then brush over the buns. Serve warm.

Top tip: Turn out the buns while they're still warm to prevent them from sticking to the tin.

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Back to school: Recipe for Saturday lunch

Cheat's Caprese pizza

  • Rating: 5 stars
  • Takes: 12 mins to prepare and 8 mins to cook
  • Serves: 4

Ingredients

  • 4 mini tortillas
  • 20g (3/4oz) tomato purée
  • 2 x 125g pack mozzarella, drained and sliced
  • 250g (8 3/4oz) vine tomatoes, sliced into rounds
  • 20g (3/4oz) pine nuts
  • 1 x 30g pack basil, stalks discarded
  • 1 garlic clove, crushed
  • 20ml olive oil
  • 20g (3/4oz) Italian hard cheese, finely grated

Each serving contains 241 calories, 9.4g sugar, 11.9g fat, 2.7g saturates and 0.5g salt.

Method

Why wouldn’t you cheat when the end result is as tasty and delicious as this Caprese pizza? Using oven-roasted mini tortillas as the base and topping with sliced mozzarella, basil and tomatoes, gives delicious, authentic taste, and is wonderfully cheap. Plus, it’s on the table in 20 minutes, perfect for a weeknight supper.  

  1. Preheat the oven to gas 6, 200°C, fan 180°C. Put the tortillas on 2 large baking sheets lined with nonstick baking paper and spread with the tomato purée.
  2. Arrange the mozzarella slices and tomatoes on top of the tortilla. Bake in the oven for 6-8 mins, until the cheese has melted and the edges of the tortillas are golden.
  3. Meanwhile, blitz the pine nuts, most of the basil leaves, garlic, oil and hard cheese in a food processor to make a pesto.
  4. Remove the pizzas from the oven, spoon over the pesto and garnish with the remaining basil leaves. Serve immediately. 

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Back to school: Recipe for Saturday dinner

Chicken, sweetcorn and watercress risotto

  • Rating: 4 stars
  • Takes: 10 mins to prepare and 35 mins to cook
  • Serves: 4

Ingredients

  • 500ml reduced salt chicken stock
  • 1 tbsp butter
  • 1 small onion, diced
  • 250g (8 3/4oz) arborio rice
  • 125ml white wine
  • 1 x 200g tin sweetcorn in water, drained
  • 200g (7oz) roast chicken, roughly chopped
  • 1 x 85g pack watercress
  • 75g half fat mozzarella, cubed
  • 25g (3/4oz) Parmesan, grated (optional)

Each serving contains 452 calories, 5.5g sugar, 9.9g fat, 4.4g saturates and 1.4g salt.

Method

This creamy risotto is perfect for making the most of leftover roast chicken and can be on the table in just 45 minutes. Finish with fragrant watercress, gooey mozzarella and grated Parmesan for the ultimate food hug.  

  1. In a saucepan, heat the stock with 400ml (14fl oz) water until simmering. Melt the butter in a separate pan set over a medium heat. Add the onion to the butter and cook for 5 minutes, or until soft. Add the rice and cook for 2-3 minutes, until slightly translucent. Pour in the wine and, once it’s absorbed, add the stock one ladle at a time, stirring constantly. Wait until each ladle of stock has been absorbed before you add another. Once half the stock has been used, stir through the sweetcorn and chicken.
  2. Keep adding stock as before until the rice is soft but still slightly al dente (this should take about 20 minutes). You may not need to use all the stock. Once cooked, stir in the watercress and the mozzarella.
  3. To serve, spoon into bowls and sprinkle with grated Parmesan, if using. 

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Back to school: Recipe for Sunday breakfast

Sausage and tomato popovers

  • Rating: 5 stars
  • Takes: 15 mins to prepare and 30 mins to cook
  • Serves: 12

Ingredients

  • 24 cocktail sausages
  • 2 tbsp olive oil
  • 150g plain flour
  • 150ml semi-skimmed milk
  • 3 eggs
  • 2 tsp wholegrain mustard (optional)
  • 2 sprigs fresh thyme, leaves only, plus extra to garnish
  • 12 cherry tomatoes, halved

Each serving contains 157 calories, 1.5g sugar, 9.2g fat, 2.8g saturates and 0.5g salt.

Method

Bite-sized, starring two fry-up favourites and puffed up like mini toad-in-the-holes, these delicious popovers are sure to fly off your breakfast table.

  1. Preheat the oven to gas 7, 220°C, fan 200°C. Put 2 sausages into each hole of a 12-hole muffin tin and drizzle with the oil. Bake for 15 mins, or until lightly golden, turning occasionally.
  2. Meanwhile, sift the flour into a large bowl. In a measuring jug, measure the milk and then crack in the eggs, mustard (if using) and thyme leaves, season well and whisk together. Make a well in the centre of the flour and gradually pour in the liquid, whisking until you have a smooth batter.
  3. Once the sausages are golden, remove the tin from the oven and quickly fill each hole with batter. Put two tomato halves on top of each.
  4. Quickly and carefully put the tin back in the oven and bake for 15 mins, or until golden and puffed up. Remove from the tin with a small palette knife and serve hot, scattered with the reserved thyme.  

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Back to school: Recipe for Sunday lunch

Sweetcorn pancakes

  • Rating: 5 stars
  • Takes: 10 mins to prepare and 15 mins to cook
  • Serves: 4

Ingredients

  • 100g oats
  • 1 tsp baking powder
  • 2 spring onions, roughly chopped
  • 325g tin sweetcorn, drained
  • 2 eggs
  • 50ml semi-skimmed milk
  • 3-4 tsp vegetable oil
  • 3 unsmoked bacon medallions, cut into strips
  • 1 ripe avocado
  • 1 large vine tomato, diced

Each serving contains 353 calories, 8.1g sugar, 16.7g fat, 4g saturates and 1.3g salt.

Method

These sweetcorn pancakes, topped with crisp bacon, tomato and avocado, are not only packed with flavour, but they're also a great way of getting little ones in the kitchen. On the table in less than half an hour, this super easy brunch or supper also has the added bonus of being healthy.

  1. Preheat the oven to gas 1/2, 130°C, fan 110°C. Blitz the oats in a food processor for 30 seconds. Tip into a large bowl and mix in the baking powder.
  2. Blitz the spring onions, half the sweetcorn and the eggs in the food processor to combine. Mix into the oats  with the remaining sweetcorn, then gradually add the milk to loosen and create a thick batter.
  3. Heat 1 tsp oil in a nonstick frying pan and fry spoonfuls of the mixture (1 tbsp per pancake should make 12). Cook in batches for 2 minutes each side, using 1 tsp oil for each batch. Put the cooked pancakes on a baking tray and put them in the oven to keep warm.
  4. Wipe out the pan and cook the bacon pieces for 3-4 minutes (no extra oil needed), until browned. 
  5. Meanwhile, halve the avocado, remove the stone and dice the flesh. Mix with the tomato in a bowl.
  6. To serve, lay 3 pancakes on each plate and top with the bacon strips, avocado and tomato.

Tip: You’ll be left with just over half a pack of bacon medallions. Dice them, then fry with sliced mushrooms and serve on toast for a quick supper.

Freezing and defrosting guidelines

Freeze the cooked pancakes only. Allow to cool, then wrap well in clingfilm and tin foil (to prevent freezer burn) and freeze for up to 3 months. 

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Back to school: Recipe for Sunday dinner

Healthy shepherd's pie

  • Rating: 5 stars
  • Takes: 10 mins to prepare and 1 hr 20 mins to cook
  • Serves: 6

Ingredients

  • 625g parsnips, peeled
  • 2 leeks, trimmed
  • 1 medium sweet potato, peeled
  • 2 medium carrots, peeled
  • 3½ tbsp olive oil
  • 300g diced lamb leg
  • 1 large onion, chopped
  • 1 garlic clove, crushed
  • 2 tbsp tomato purée
  • 2 tbsp cornflour
  • 500ml lamb or vegetable stock
  • large handful flat-leaf parsley, finely chopped
  • 400g large, waxy potatoes, peeled
  • steamed green vegetables, to serve

Each serving contains 346 calories, 15.1g sugar, 12.9g fat, 3.2g saturates and 1.1g salt.

Method

This healthy shepherd's pie is topped with a deliciously crunchy parsnip and parsley potato rosti. With melt-in-the-mouth lamb coated in a rich tomato sauce, this hearty family favourite is perfect on chilly nights. 

  1. Preheat the oven to gas 6, 200°C, fan 180°C. Cut half the parsnips and all the leeks, sweet potato and carrots into generous, bite-sized pieces. Toss with 1 tbsp olive oil and spread out on a baking tray. Roast for 20-25 mins until just beginning to brown.
  2. Meanwhile, put 1 tbsp of olive oil in a deep frying pan and set over a high heat. Add the lamb and brown on all sides then remove to a plate and reduce the heat to low-medium. Add the chopped onion to the pan and cook gently for 10 mins, stirring often. Return the lamb with the garlic and tomato purée, cooking gently for a minute or so.
  3. Combine the cornflour with 3 tbsp of the stock in a cup to make a paste. Whisk this into the remaining stock then turn the heat up slightly and add to the lamb mixture, stirring often to prevent lumps forming. Bring to the boil, partially cover and simmer gently for about 15 mins, until thickened. Stir in half the parsley then remove from the heat and stir in the roast vegetables. Spoon this filling into a medium-sized ovenproof dish (about 20cm x 30cm). Reduce the oven temperature to gas 4, 180°C, fan 160°C.
  4. While the lamb mixture simmers, coarsely grate the remaining parsnips. Grate the potato separately and wring out in a clean tea towel, to remove as much liquid as possible. Toss the dried-out potatoes and parsnips together with the remaining 1½ tbsp of olive oil and remaining parsley. Add a good seasoning of salt and pepper.
  5. Arrange this rosti mixture on top of the filling in an even layer. Bake for about 40 mins, until well-browned and tender on top and bubbling beneath. Rest for 5 mins before serving with steamed green vegetables.

Freezing and defrosting guidelines

In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. For more tips on freezing and defrosting food, read our article Love Your Freezer.

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For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home.

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