Charns Planner: Recipe for Monday breakfast

French toast with vanilla and cinnamon

  • Rating: 0 stars
  • Takes: 5 mins to prepare and 5 mins to cook
  • Serves: 2

Ingredients

  • 3 eggs
  • 1tbsp double cream
  • 1½tsp sugar
  • a pinch of salt
  • 1½tsp vanilla extract
  • ¼ tsp cinnamon
  • 2 knobs of unsalted butter
  • 4 thick slices of stale Brioche or Challah
  • To serve: handful fresh strawberries and a dusting of icing sugar

Each serving contains 498 calories, 28.2g sugar, 37.6g fat, 12.1g saturates and 0.8g salt.

Method

For something a little different, try our delicious spin on a breakfast classic.

  1. Place eggs, cream, sugar, salt, vanilla and cinnamon in a shallow bowl and whisk to combine.
  2. Place a large frying pan on medium heat and melt 1 knob of butter. 
  3. Coat 2 slices of bread in the eggy mixture and leave to soak for 30 seconds. In batches, cook for 1-2 mins on each side. Wipe the pan with some kitchen towel, melt the remaining butter and repeat. 
  4. Serve with strawberries and icing sugar.

See more French recipes

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Charns Planner: Recipe for Monday lunch

Thai green vegetable curry

  • Rating: 3 stars
  • Takes: 10 mins to prepare and 15 mins to cook
  • Serves: 4

Ingredients

  • 1 tin of reduced-fat coconut milk
  • 2 tbsp of Thai green curry paste
  • 2 medium courgettes, sliced
  • 1 large head of broccoli, divided into small florets
  • 150g mangetouts or snow peas, trimmed
  • 150g baby sweetcorn, cut in half
  • 50g unsalted cashew nuts

Each serving contains 223 calories, 6.5g sugar, 15.2g fat, 7.9g saturates and 0.5g salt.

Method

  1. Pour the coconut milk into a wide pan, then stir in the green curry paste and bring to a simmer. Add the courgettes and simmer gently for 5 minutes. Add the broccoli florets, mange touts and sliced baby sweet corn and simmer gently for a further 5 minutes.
  2. Serve with some boiled rice or rice noodles.

See more Thai recipes

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Charns Planner: Recipe for Monday dinner

Shrimp po' boys

  • Rating: 5 stars
  • Takes: 12 mins to prepare and 13 mins to cook
  • Serves: 4

Ingredients

  • 3 tbsp plain flour
  • 1 egg, beaten
  • 100g (3 1/2oz) white breadcrumbs
  • 2 tsp Cajun seasoning
  • 1 x 240g pack frozen raw jumbo king prawns, defrosted
  • sunflower oil, for deep-frying
  • 4 white finger rolls, split open and cut sides lightly toasted
  • 4 tbsp reduced-fat mayonnaise
  • ¼ iceberg lettuce, finely shredded
  • hot sauce, to serve
  • 1 lemon, cut into wedges, to serve

Each serving contains 587 calories, 3.3g sugar, 30.2g fat, 3.9g saturates and 3.2g salt.

Method

Join the street food revolution and impress your pals with this heady, flavour-packed feast of seasoned, breaded prawns in a bun – all the way from New Orleans. The po' boy (or 'poor boy') is allegedly named after the impoverished New Orleans streetcar workers to whom it was handed out during their 1929 strike.

  1. Put the flour, egg and breadcrumbs into three separate bowls. Add half the Cajun seasoning to the flour bowl and the other half to the breadcrumbs, along with a pinch of salt. Mix well.
  2. Pat the prawns dry with kitchen paper. Working in batches, dip the prawns first in the flour, tossing to coat and shaking of any excess, then in the egg, allowing any excess to drip of. Lastly, coat in the spiced breadcrumbs, then lay them on a large plate. Repeat, until all the prawns are coated.
  3. Fill a medium pan with enough sunflower oil to come halfway up the sides; warm over a medium heat. To test if the oil is hot enough for frying, drop a cube of bread into the pan. It should turn a pale golden colour in 60 seconds.
  4. Deep-fry the prawns in two batches for 3-4 minutes, until golden. Remove and drain on kitchen paper.
  5. Spread each roll with the mayo and a layer of lettuce. Top with the prawns and some hot sauce. Serve with lemon wedges on the side for squeezing over.

See more World flavours recipes

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Charns Planner: Recipe for Tuesday breakfast

Bacon blinis with fried egg

  • Rating: 2 stars
  • Takes: 15 mins to prepare and 25 mins to cook
  • Serves: 4

Ingredients

  • For the blinis
  • 60ml buttermilk
  • 40ml water
  • 75g plain flour
  • 1/2tsp baking powder
  • pinch of salt
  • 2 small eggs, beaten
  • 25g melted butter, for cooking
  • For the eggs and bacon
  • 4 large eggs
  • For the eggs and bacon
  • 8 rashers streaky bacon
  • 25ml sunflower oil
  • salt
  • pepper
  • a few sage leaves

Each serving contains 453 calories, 1.4g sugar, 25g fat, 8.4g saturates and 2.4g salt.

Method

  1. Prepare the blini batter by sifting the flour, salt and baking powder into a large mixing bowl. Whisk together the buttermilk and water until smooth then whisk slowly into the flour, gradually, until smooth. Whisk in the beaten eggs, again, gradually until smooth.
  2. Heat tablespoons of the melted butter in a large frying pan over a moderate heat and cook large tablespoons of the batter until golden on one side. Flip and cook for another minute until golden, then transfer to a large piece of aluminium foil and wrap loosely to keep warm.
  3. After you have finished cooking all the blinis, heat the sunflower oil in a large frying pan over a medium heat and fry the eggs, seasoning them at the same time.
  4. Heat the grill to hot and grill the bacon for 3-4 minutes on both sides until golden and crispy. Add the sage leaves to the eggs once they are almost done and arrange a few pieces of bacon in the pan along with a couple of blinis before serving.

If serving vulnerable groups, elderly people, toddlers, pregnant women and people who are unwell, cook eggs until the whites and yolks are solid.

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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Charns Planner: Recipe for Tuesday lunch

Spinach and butter bean burgers

  • Rating: 3 stars
  • Takes: 20 mins to prepare and 5 mins to cook
  • Serves: 4

Ingredients

  • 300g fresh leaf spinach
  • 2 salad onions, sliced
  • 1 garlic clove, sliced
  • 420g can butterbeans
  • 125g fresh white breadcrumbs
  • 1 egg yolk
  • cayenne pepper
  • 4 crusty rolls
  • 150g carton tzatziki
  • salad leaves

Each serving contains 405 calories, 5.5g sugar, 6.3g fat, 2.2g saturates and 2.9g salt.

Method

  1. Boil a pot of water. Add the spinach and cook for 2-3 minutes. Drain and squeeze to remove excess water and roughly chop.
  2. Whizz the salad onions and garlic in a food processor until finely chopped. Add the beans (drained) and whiz again to form a coarse puree.
  3. Add the breadcrumbs, spinach, egg yolk and a pinch of cayenne. Season and pulse together to form a paste.
  4. Shape the mixture into 4 cakes. Grill for 5 minutes on each side until lightly browned and heated through.
  5. Serve in rolls with tzatziki and salad leaves.

See more Vegetarian recipes

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Charns Planner: Recipe for Tuesday dinner

Pepper peas curry

  • Rating: 4 stars
  • Takes: 5 mins to prepare and 20 mins to cook
  • Serves: 4

Ingredients

  • 2 medium sized onions, finely chopped
  • 200g (7 oz) peas
  • 2tbsp coriander leaves
  • 10g root ginger
  • 1tsp garlic puree
  • 1tsp coarsely ground pepper
  • 1 can chopped tomatoes
  • 2 green chillies split vertically in half
  • 2tbsp butter
  • 50ml (2 fl oz) coconut milk
  • 1 tsp garam masala powder
  • salt

Each serving contains 170 calories, 9g sugar, 10g fat, 6g saturates and 0.5g salt.

Method

  1. Heat butter in a saucepan. Add the green chillies and simmer until the aroma is released. Add the ginger paste and garlic paste and simmer until the butter separates.
  2. Add the finely chopped onions and salt. Grind the pepper coarsely using a pepper mill, add it to the onions and sauté until golden brown. Add the green peas to the saucepan and mix together. Pour the chopped tomatoes into the mixture. Add garam masala.
  3. Cover with a lid and cook on medium heat for 15 minutes, until the curry comes to a thick consistency. Remove from the hob and add the coconut milk, which gives the dish the traditional taste of peas curry. Garnish with coriander leaves. Serve with Nan bread or pilaf rice.

Freezing and defrosting guidelines

Cook as instructed and allow to cool completely. Then transfer to an airtight, freezer-safe container, seal and freeze for up to 1-3 months. To serve, defrost thoroughly in the fridge overnight before reheating. To reheat and serve, place on medium heat, stirring occasionally until the dish is heated through.

http://bit.ly/1Uwn06w

Charns Planner: Recipe for Wednesday breakfast

French toast with fruit

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

Ingredients

  • 1 apple, peeled and grated
  • 200g frozen black forest fruits
  • For the french toast
  • 2 free range eggs
  • 2 tbsp semi-skimmed milk
  • 2 slices thick wholemeal bread
  • 2 tsp sunflower oil

Each serving contains 258 calories, 12.7g sugar, 10.7g fat, 2.3g saturates and 0.8g salt.

Method

  1. Place the water, apple and frozen fruit into a pan and cook over a medium heat for 3-4 minutes until they are completely warmed through. Meanwhile, beat the eggs and milk together, then soak the bread slices in the mixture, turning a couple of times to make sure all the liquid has been absorbed.
  2. Heat the oil in a frying pan, add the slices of bread and cook gently, turning a couple of times until the bread is golden brown on both sides.
  3. Cut the bread in half diagonally and serve topped with the fruit.

See more Breakfast recipes

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Charns Planner: Recipe for Wednesday lunch

Oat and chickpea dumplings with tomato sauce

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

Ingredients

  • 6tbsp rapeseed oil
  • 2 medium onions, finely chopped
  • 2tsp ground cumin
  • 2 x 400g cans chickpeas, drained
  • 1 x 20g pack coriander
  • 100g oats
  • 600ml passata with onion and garlic

Each serving contains 455 calories, 17g sugar, 23g fat, 2g saturates and 0.7g salt.

Method

  1. Heat 2 tbsp oil in a frying pan and fry the onions for 4-5 minutes until golden, add the cumin and cook for 1 minute. Place in a food processor with the chickpeas, coriander, 2 tbsp oil and seasoning and mix to a coarse purée. Stir in the oats, divide into 16 and mould into balls.
  2. Heat the remaining oil in the frying pan and fry the dumplings for 3 minutes, remove and keep warm. Add the passata to the pan with 200ml water and bring to the boil and simmer for 2 minutes. Pour the sauce over the dumplings and serve.

Cook’s tip

These dumplings can be served cold with a soured cream and chive dip and salad as an alternative.

http://bit.ly/1XYXdns

Charns Planner: Recipe for Wednesday dinner

Pan-fried cod with hot tomato salsa

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

Ingredients

  • 2tbsp olive oil
  • 1 red onion, finely sliced
  • ½ long red chilli, deseeded, finely chopped
  • 2 garlic cloves, finely chopped
  • 200g (7oz) mixed red and yellow cherry tomatoes, quartered
  • 50g (2oz) pitted Kalamata olives, chopped
  • 2tbsp basil leaves
  • 4 x 200g cod fillets
  • 2tbsp plain flour
  • 1tbsp olive oil
  • ½ lemon
  • fine green beans

Each serving contains 230 calories, 5g sugar, 10g fat, 2g saturates and 0.1g salt.

Method

  1. To make the salsa, heat the olive oil in a large frying pan, add the onion and fry over a medium heat until softened but not coloured. Add the chilli and garlic and fry for another minute. Stir in the tomatoes and olives and warm through for 1 minute. Remove from the heat, stir in the basil and season.
  2. Dust the cod fillets in the flour and shake off the excess. Heat the olive oil in a large frying pan, add the fillets, skin-side down, and fry for 3-4 minutes, turn over and fry for another 2-3 minutes or until the cod is opaque and the skin is golden and crisp.
  3. To serve, divide the cod fillets between 4 plates, top with the tomato salsa and serve with steamed green beans or Tenderstem broccoli.

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Charns Planner: Recipe for Thursday breakfast

Eggy BLT crumpets

  • Rating: 5 stars
  • Takes: 10 mins to prepare and 30 mins to cook
  • Serves: 4

Ingredients

  • 6 rashers Tesco Finest sweet and smoky bacon
  • 3 tomatoes, halved
  • 1 tbsp balsamic vinegar
  • pinch of salt
  • fresh black pepper
  • 1 egg
  • 2 tbsp milk
  • 2 tsp butter
  • 4 crumpets
  • handful rocket leaves

Each serving contains 204 calories, 3.8g sugar, 10.6g fat, 3.8g saturates and 2g salt.

Method

A twist on two classic dishes, this quick yet delicious breakfast is the ultimate indulgence. Cooking the bacon in the oven makes it extra crisp, but you can grill or fry it, if you prefer. 

  1. Heat oven to gas 7, 220°C, fan 200°C. 
  2. Line a baking tray with nonstick baking paper. Arrange the bacon on one side and the tomatoes, cut-side up, on the other side. 
  3. Lay another sheet of nonstick baking paper over the bacon, then weigh down with a smaller tray or an ovenproof dish. Drizzle the tomatoes with the balsamic vinegar, season with salt and pepper, and roast for 20 minutes.
  4. Meanwhile, beat the egg with the milk and some salt and pepper. Heat the butter in a non-stick frying pan. Dip the crumpets in the eggy mixture, tuning to coat them. Once the butter is foaming, fry the crumpets for 2-3 minutes on each side, until golden. 
  5. Divide the crumpets between two plates, top with a handful of rocket and arrange the tomatoes on the side. Remove the tray or dish from on top of the bacon and, if you would like it even crispier, return to the oven for 1-2 minutes. Serve immediately, drizzled with any juices from the tomatoes.

See more Breakfast recipes

As part of a healthy balanced diet, we recommend this recipe for a special occasion or treat.

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Charns Planner: Recipe for Thursday lunch

Seared cod with mediterranean vegetables

  • Rating: 0 stars
  • Takes: 10 mins to prepare and 8 mins to cook
  • Serves: 2

Ingredients

  • 350g skinless and boneless cod loins
  • 2 tbsp olive oil
  • 1 medium red onion, peeled and cut into 12 wedges
  • 1 red pepper, deseeded and cut into roughly 3cm chunks
  • 1 medium courgette, halved lengthways and thickly sliced
  • ½tsp dried thyme
  • 2 big pinches dried rosemary
  • ½tsp flaked sea salt
  • 2tbsp pesto with fresh basil
  • freshly ground black pepper

Each serving contains 334 calories, 8.3g sugar, 17.4g fat, 2.5g saturates and 1.6g salt.

Method

  1. Cut the cod loins in half and put in a large bowl. Add the thyme, rosemary, salt and plenty of freshly ground black pepper. Toss until the cod is lightly coated. Pour over 1 tbsp of the oil and toss again.
  2. Place a large nonstick frying pan over a medium-high heat. Add the cod and fry it for about 2 ½ minutes on each side until just cooked. (Don’t overcook the fish or it will begin to flake apart.) Transfer the cod to a warm plate and cover loosely with foil.
  3. Return the pan to the heat and add the remaining oil, the onion wedges, pepper and courgette pieces. Stir-fry for 5 minutes until the vegetables are softened and lightly browned. Return the cod fillets to the pan and heat through for a minute or so. Spoon over the pesto sauce and serve immediately.

See more Healthy recipes.

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Charns Planner: Recipe for Thursday dinner

Chicken noodle stir-fry

  • Rating: 5 stars
  • Takes: 15 mins to prepare and 10 mins to cook
  • Serves: 2

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
  • 2 tbsp soy sauce

Each serving contains 510 calories, 8.7g sugar, 14.9g fat, 3.2g saturates and 3.3g salt.

Method

  1. 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.
  2. 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. Check the meat is cooked through with no pink showing.
  3. Add the soy sauce and the cooked noodles and stir everything to combine. Serve immediately.

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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Charns Planner: Recipe for Friday breakfast

Omelette Arnold Bennett

  • Rating: 0 stars
  • Takes: 15 mins to prepare and 25 mins to cook
  • Serves: 4

Ingredients

  • 150g (6oz) undyed smoked haddock
  • 200ml (8fl oz) semi-skimmed milk
  • 2 tbsp plus 1 tsp butter
  • 2 tbsp plain flour
  • pinch mustard powder
  • pinch cayenne pepper
  • pinch of salt
  • black pepper
  • 6 eggs
  • 25g (1oz) Parmesan cheese, grated
  • 1 tbsp fresh parsley, finely chopped
  • ½ lemon, cut into wedges

Each serving contains 286 calories, 2.7g sugar, 18.8g fat, 7.9g saturates and 1.5g salt.

Method

This version of the famous breakfast recipe was invented at the Savoy hotel in London and is an indulgent mixture of light fluffy egg, smoked fish and Parmesan. Perfect for a luxurious breakfast and special occasions.

  1. Heat the grill to medium/high heat. Put the fish in a small pan and pour over the milk, bring up to a simmer, then turn off the heat and leave for a few minutes until the fish is just cooked through. Strain off the milk into a jug and flake the fish. Set aside.
  2. Beat 4 of the eggs and 1/2 tbsp. of cold water in a small bowl with a pinch of salt and black pepper. Separate the other two egg, set the yolks aside and beat the whites until stiff.
  3. Melt 2 tbsp of the butter in a small pan until foaming, add the flour and stir to make a roux, cook for 45 seconds the gradually add the milk, whisking all the time, until you have a smooth lump free sauce. Bubble for a few minutes, stirring often, until thickened. Add the mustard powder, cayenne pepper, egg yolks, parsley and half the Parmesan cheese. Gently fold in the egg white.
  4. Heat the rest of butter in a small omelette pan, once gently foaming add the beaten eggs and haddock. Using a spatula bring the cooked egg from the outside of the pan into the centre until you have a just set omelette on the top which is still runny in the centre.
  5. Remove the pan from the heat and spread the sauce on top of the omelette, pop under the pre-heated grill for 2 minutes, then sprinkle with the reserved Parmesan cheese and grill for a further minute or two until golden and risen. Serve immediately with the lemon wedges for squeezing over.

See more Breakfast recipes

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Charns Planner: Recipe for Friday lunch

Greek salad

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

Ingredients

  • 1 red pepper, deseeded and finely sliced
  • 1 green pepper, de-seeded and thinly sliced
  • 4 salad tomatoes, sliced into 1/8ths
  • 1/2 cucumber, peeled and sliced finely
  • 1 red onion, finely sliced
  • 100g feta cheese, cubed
  • 100g canned black olives, drained
  • 25ml extra-virgin olive oil
  • juice of ½ lemon
  • pepper

Each serving contains 168 calories, 7.6g sugar, 12g fat, 4.5g saturates and 1.5g salt.

Method

  1. Dress the peppers with the olive oil and lemon juice. Toss in a large mixing bowl with the red onion, tomato and cucumber.
  2. Spoon into serving bowls and dress with the cubes of feta and the black olives. Season with a little pepper before serving.

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Charns Planner: Recipe for Friday dinner

Turkey polpette

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

Ingredients

  • 500g turkey thigh mince
  • 1 tsp fennel seeds, toasted and crushed
  • 4 tbsp natural breadcrumbs
  • 30g pack basil, most roughly chopped, a few leaves left whole
  • 2 tbsp olive oil
  • 1 onion, finely chopped
  • 1 large carrot, diced
  • 2 garlic cloves, crushed
  • 500g carton tomato passata
  • 1 tsp dried thyme
  • 300g wholewheat spaghetti

Each serving contains 595 calories, 15.8g sugar, 15.1g fat, 3.1g saturates and 1.3g salt.

Method

These little polpette are a lighter twist on a classic meatball pasta dish. Guaranteed to be a new family favourite, these healthy meatballs are made with lean turkey mince and served with an easy tomato and basil sauce and wholewheat spaghetti. 

  1. In a large bowl, mix the mince with the fennel seeds, breadcrumbs and 2 tbsp chopped basil; season. Shape into 24 small balls, then transfer to a plate. Cover and chill until needed.
  2. Heat 1 tbsp oil in a large lidded saucepan over a medium heat, add the onion and carrot and cook for 8-10 mins until softened. Add the garlic, cook for 1 min, then add the passata and 150ml water. Stir in the thyme and a pinch of sugar; season. Bring to a simmer, then turn down the heat, cover and cook for 15 mins.
  3. Heat the remaining oil in a large frying pan over a medium heat. Fry the polpette in batches for 3-5 mins, turning occasionally, until browned all over. Meanwhile, cook the spaghetti to pack instructions.
  4. Add the polpette to the sauce and simmer, uncovered, for 5 mins or until cooked through. Stir in the remaining chopped basil. Drain the pasta, divide between 4 plates and top with the polpette and sauce. Season with black pepper and scatter with the reserved basil leaves, torn if large, to serve.

Freezing and defrosting guidelines (polpette and sauce only)

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.

See more Turkey 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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Charns Planner: Recipe for Saturday breakfast

Chocolate pancakes with berries and yogurt

  • Rating: 5 stars
  • Takes: 20mins to prepare, 15mins standing time and 15mins to cook
  • Serves: 4

Ingredients

  • 100g plain flour
  • 15g cocoa
  • 1 egg
  • 1 egg yolk
  • 1tbsp vegetable oil plus extra for frying
  • 250ml semi skimmed milk
  • For the filling
  • 170g carton fat free Greek yogurt
  • 142g carton readymade longlife custard
  • 4tbsp fresh chopped mint
  • 175g raspberries
  • 225g strawberries, sliced
  • 50g dark chocolate

Each serving contains 598 calories, 18.8g sugar, 39.3g fat, 10.8g saturates and 0.3g salt.

Method

How to make lacy pancakes even better? Add chocolate! These dark cocoa pancakes are filled with custard, berries and a drizzle of melted chocolate for the ultimate Pancake Day treat. 

  1. To make the pancakes, sift the flour and cocoa into a bowl, add the egg and egg yolk, 1 tablespoon of the oil then gradually whisk in the milk until smooth. Leave to stand for 15 mins.
  2. For the filling, mix the yogurt, custard and chopped mint together. Mix the berries together in a separate bowl. Melt the chocolate if using to decorate, in a bowl set over a small saucepan of gently simmering water.
  3. To cook the pancakes, heat a little oil in the base of an 18 cm frying pan, pour the excess out of the pan into a bowl then add 2-3 tablespoons of the pancake batter to the pan. Tilt the pan to swirl the batter over the base in a thin layer then cook until browned on the underside. Turn the pancake over and cook the second side then slide out of pan and keep hot on a plate while you cook the remaining mixture until you have 8 pancakes.
  4. Fold the pancakes into quarters, spoon in the yogurt mix and berries, arrange in pairs on serving plates and drizzle with melted chocolate, if using. Serve immediately.

See more Berry recipes

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Charns Planner: Recipe for Saturday lunch

Super food chicken pasta salad

  • Rating: 5 stars
  • Takes: 15 mins to prepare and 25 mins to cook
  • Serves: 4

Ingredients

  • 2 skinless chicken breasts
  • Peel of ½ a lemon
  • 3 whole pepper corns
  • 300g Wholemeal penne pasta
  • 30g Radishes thinly sliced
  • 100g soy beans
  • 2 medium raw or cooked beetroot, grated
  • 40g (1 1/2oz) pumpkin seeds, toasted
  • 20g cress
  • 4tbsp extra virgin olive oil
  • For the dressing
  • zest and juice of 1 lemon
  • 1tbsp dijon mustard
  • handful of flat leaf parsley
  • 1tsp honey
  • salt
  • pepper

Each serving contains 537 calories, 5.5g sugar, 20.5g fat, 2.9g saturates and 0.7g salt.

Method

This super salad lives up to its name. Loaded with tender chicken, earthy beetroot, peppery radishes and crunchy pumpkin seeds, it is one flavour-packed lunch. 

  1. Pick the leaves from the parsley and set aside, add the stems to a pan of boiling salted water along with the lemon rind and peppercorns. Place the chicken in the pan, cover and turn off the heat. Leave to poach for 20 minutes. After 20 minutes, cut into the thickest section of the chicken and check that it is cooked through, with no pink showing.  
  2. Meanwhile in a large pan of salted water cook the penne pasta according to the packets instructions. 2 minutes before the end of cooking time, add the soy beans. Drain, rinse under cold water and drain again. Toss in 1 tbsp of the olive oil set aside to cool.
  3. Whisk together the ingredients for the dressing, season to taste. Roughly chop the parsley leaves, shred the chicken and add to the pasta along with the radish, soy beans, beetroot and radish sprouts. Gently mix together all the ingredients, making sure everything is thoroughly coated in the dressing, top with the toasted pumpkin seeds and serve.

See more Pasta recipes 

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

http://bit.ly/1S08bnm

Charns Planner: Recipe for Saturday dinner

Sweet and sour chicken

  • Rating: 3 stars
  • Takes: 10 mins to prepare and 15 mins to cook
  • Serves: 4

Ingredients

  • 2 tbsp vegetable oil
  • 400g chicken breasts, cubed
  • 1 red pepper, deseeded and chopped
  • 1 green pepper, deseeded and chopped
  • 2 spring onions, sliced
  • 1 garlic clove, finely chopped
  • 1 tsp grated or finely chopped ginger
  • 225g tin bamboo shoots, drained
  • 227g tin pineapple chunks, reserving 100ml of the juice for the sauce
  • 1 tbsp cornflour
  • 300g easy-cook long-grain rice, cooked following pack instructions, to serve
  • ½ red chilli, deseeded and chopped, to serve
  • handful coriander, chopped, to serve
  • For the sauce
  • 3 tbsp tomato ketchup
  • 2 tbsp white wine vinegar
  • 2 tbsp caster sugar
  • 1 tbsp soy sauce

Each serving contains 530 calories, 20.4g sugar, 7.9g fat, 1.2g saturates and 0.9g salt.

Method

Sweet and sour chicken is a takeaway favourite, but actually very easy to make at home. With a sweet, sticky sauce, crunchy veg and juicy pineapple, this homemade version is great to rustle up for a Friday night in, or to celebrate Chinese New Year.

  1. In a small bowl, mix together the ingredients for the sauce with the reserved 100ml pineapple juice from the tin until smooth. Set aside.
  2. Heat a large wok or frying pan over a high heat until very hot. Add 1 tbsp of the oil, swirl around the pan, then add the chicken. Cook for 5-7 mins, stirring all the time, until golden and just cooked through. Remove from the pan and set aside.
  3. Add the remaining oil to the pan, then add the peppers and cook for 3 mins or until softened. Add most of the spring onions, along with all the garlic and ginger, and cook for 30 secs.
  4. Return the chicken to the pan and add the bamboo shoots and pineapple chunks. Pour over the sauce and leave to bubble for a couple of mins, stirring often, until cooked through. 
  5. Mix the cornflour with 2 tbsp cold water in a small bowl until smooth, then add to the pan. Cook for 30 secs or until the sauce starts to thicken. Serve with the cooked rice and garnish with the reserved spring onion, the chilli and coriander.

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Charns Planner: Recipe for Sunday breakfast

Kale, poached egg and smoked salmon toast topper

  • Rating: 4 stars
  • Takes: 10 mins to prepare
  • Serves: 1

Ingredients

  • 1 egg
  • 1 slice Tesco Finest dark rye and sunflower farmhouse loaf
  • 25g curly kale
  • ½ tsp olive oil
  • 30g smoked salmon
  • ¼ red chilli, sliced

Each serving contains 272 calories, 1.7g sugar, 13.3g fat, 2.7g saturates and 1.3g salt.

Method

Smoked salmon with eggs has long been a favourite at the breakfast table and now it's been given an autumnal refresh. Paired with protein-rich curly kale and with a kick of red chilli, this toast topper is the ideal start to your morning.

  1. Poach the egg for 3 mins for a runny yolk or 4 mins for a set yolk. Remove and drain on kitchen paper.
  2. Meanwhile, toast the bread. Put the kale in a colander and pour over boiling water to wilt.
  3. Drizzle the toast with oil, then top with the kale, smoked salmon, the egg and chilli.

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Charns Planner: Recipe for Sunday lunch

Chilli prawns with courgette and tagliatelle

  • Rating: 4 stars
  • Takes: 20 mins
  • Serves: 4

Ingredients

  • 300g tagliatelle
  • 2tbsp olive oil
  • 2 cloves garlic
  • 1 red chilli, diced
  • 250g (8oz) large king prawns cooked and peeled
  • 200g cherry tomatoes, halved
  • 1 courgette, coarsely grated
  • juice of 1 lemon and grated zest (optional)

Each serving contains 770 calories, 7.2g sugar, 15.1g fat, 2.2g saturates and 2g salt.

Method

  1. Cook the tagliatelle in lightly salted boiling water for 10 minutes.
  2. Meanwhile, heat the oil over a gentle heat and cook the garlic for a few seconds without browning. Add the chilli and prawns and fry for 2 minutes until the prawns are heated through.
  3. Drain the tagliatelle and add to the prawns, along with the cherry tomatoes, grated courgette and lemon juice, plus the zest, if using. Toss together and serve.

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Charns Planner: Recipe for Sunday 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.

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