fab meal plan: Recipe for Monday lunch

Spring onion and brie frittata

  • Rating: 4 stars
  • Takes: 6 mins to prepare and 4 mins to cook
  • Serves: 2

Ingredients

  • 1 tbsp olive oil
  • 4 spring onions
  • handful mint leaves
  • 100g (3oz) vegetarian brie
  • 100g (3½oz) frozen peas, defrosted
  • 4 eggs, beaten
  • crusty bread, to serve

Each serving contains 426 calories, 1.9g sugar, 33.3g fat, 13.4g saturates and 1.1g salt.

Method

  1. Preheat the grill. Meanwhile, pour the oil into a frying pan and place on the hob over a medium heat. 
  2. Finely slice the spring onions, then chop the mint and slice the brie.
  3. Stir the peas, mint and spring onions into the eggs with a little salt and pepper and pour into the hot pan. Cook for 3-4 minutes, moving the egg around a bit to ensure it is almost cooked. 
  4. Top the mixture with the sliced brie and then put the pan under the grill for 4 minutes, until the cheese  is melting and the edges are golden. Serve with crusty bread, if you like.
See more Onion Recipes

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fab meal plan: Recipe for Monday dinner

Jini's 'make it better' jambalaya

  • Rating: 4 stars
  • Takes: 2 mins to prepare and 28 mins to cook
  • Serves: 4

Ingredients

  • 200g long grain rice
  • 1 tbsp olive oil
  • 8 pork sausages, each cut into 3 pieces
  • 1 tbsp Cajun seasoning
  • 1 onion, finely chopped
  • 400g tin chopped tomatoes
  • 250g frozen mixed vegetables

Each serving contains 509 calories, 10.1g sugar, 17g fat, 4.5g saturates and 2g salt.

Method

One of our Food Love Stories features 'Jini', who knows that there’s only one way to heal her 14-year-old son Jack’s broken heart when he and his girlfriend split up (again): a big bowl of her homemade sausage jambalaya. Quick, warming and delicious, it’s like a hug in a bowl – the perfect cure for teenage heartbreak.

Gravity Profile Jini
  1. Put the rice in a sieve and rinse thoroughly under cold water for about 1 min.
  2. Heat the oil in a large pan and brown the sausages for a few minutes. Stir in the Cajun seasoning and onion, and cook for 2 mins.
  3. Add the rice to the pan and cook for another 30 secs, then pour in the chopped tomatoes and 400ml water.
  4. Bring to the boil, lower the heat, cover with a lid and simmer for 10 mins.
  5. Stir in the frozen veg and cook for another 10 mins. Season. Serve piping hot.

Little help

Change up the frozen veg to suit your family’s taste – sweetcorn, mixed peppers or sliced green beans are all great options.

Leftovers

Try sprinkling Cajun seasoning over fish fillets, chicken breast and potato wedges before cooking for an extra hit of flavour.

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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fab meal plan: Recipe for Tuesday breakfast

Fruity buttermilk pancakes

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

Ingredients

  • 150g self-raising flour
  • 2 medium eggs
  • 2 tbsp honey
  • 150ml buttermilk
  • 1 tbsp rapeseed oil, plus extra for frying
  • 100g fresh blueberries or raspberries

Each serving contains 268 calories, 9.7g sugar, 8.3g fat, 1.4g saturates and 0.5g salt.

Method

Start the day with these quick blueberry pancakes for an easy brunch. Light and fluffy pancakes are made with added honey and juicy berries - serve with a drizzle of maple syrup. 

  1. Place the flour in a large bowl. Whisk in the eggs and honey then gradually whisk in the buttermilk and 1 tbsp oil to form a thick batter. Stir in the fruit.
  2. Heat a little extra oil in a frying pan and using a tablespoon, spoon some mixture into the pan to make 4 pancakes. Cook gently for 1-2 minutes each side until golden and cooked through. Repeat to make 12 pancakes.

Tip: For an extra healthy option, use self-raising wholemeal flour. Ideal drizzled with honey or maple syrup and scattered with fresh fruit.

See more Pancake recipes

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fab meal plan: Recipe for Tuesday dinner

Turkish meatballs

  • Rating: 4 stars
  • Takes: 15 mins to prepare and 20 mins to cook
  • Serves: 4

Ingredients

  • 2 slices white bread
  • 150ml milk
  • 500g minced lamb
  • 1 tsp ground allspice
  • ½ tsp ground cinnamon

  • 1 garlic clove, crushed
  • 3 tbsp olive oil
  • 1 tbsp very finely chopped shallots
  • 1 tbsp very finely chopped red onion
  • 1 tbsp plain flour
  • 300ml chicken stock
  • To serve
  • 200g houmous
  • 2 tbsp pine nuts, toasted
  • handful chopped fresh dill
  • handful chopped mint leaves
  • handful flat-leaf parsley, chopped
  • ½ tsp sumac (optional)
  • 2 tbsp pomegranate seeds (optional)
  • couscous, cooked to pack instructions (optional)

Each serving contains 593 calories, 3.4g sugar, 44.1g fat, 9.9g saturates and 1.7g salt.

Method

If you're looking for a satisfyingly hearty dish this winter, tuck into a bowl of meatballs in a lightly-spiced broth. Adding a swirl of houmous, pine nuts and a sprinkling of pomegranate seeds adds even more incredible flavour to an already flavour rich dish. 

  1. In a shallow bowl, soak the bread in the milk. Put the lamb, spices and garlic in a food processor, add the soaked bread and pulse a couple of times to combine. Roll the lamb mixture into 24 meatballs of equal size and set aside on a plate.
  2. Heat 1 tbsp oil in a large frying pan and brown half the meatballs all over. Repeat with another 1 tbsp oil and the remaining meatballs.
  3. Once browned, set the meatballs aside on a plate. Add the remaining 1 tbsp oil to the frying pan and cook the shallot and onion for 2-3 mins. Stir in the flour and cook for a further minute, then pour in the stock, stirring, before returning the meatballs to the pan. Cover with a lid and simmer gently for 12-15 mins, until the meatballs are cooked and the gravy has thickened.
  4. Serve the meatballs topped with the houmous, pine nuts and chopped herbs. Scatter over the sumac and pomegranate seeds and serve with the couscous. 

Freezing and defrosting guidelines

Freeze the meatballs only. 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.

See more Lamb 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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fab meal plan: Recipe for Wednesday breakfast

Boxty

  • Rating: 4 stars
  • Takes: 15 mins to prepare and 15 mins to cook
  • Serves: 6

Ingredients

  • 250g (8oz) raw potato, grated
  • 150g (5oz) plain flour
  • 1 tsp baking soda
  • 250g (8oz) mashed potato
  • 284ml pot buttermilk
  • 2tbsp vegetable oil
  • 25g butter

Each serving contains 239 calories, 2.9g sugar, 8.8g fat, 3.6g saturates and 1g salt.

Method

This traditional Irish potato pancake is perfect for an indulgent breakfast.

Place the raw potato in a clean tea towel and squeeze to remove any excess liquid. Stir through the flour and baking soda and then mix in the mashed potato. 

To make mashed potato, boil the potatoes in salted water for about 18 minutes, until soft to the point of a knife. Drain and return to the pan for a minute over a very low heat to dry them out. Add milk or cream and olive oil. Mash until smooth. Season. 

Stir in the buttermilk until you get a thick batter and season really well with salt.

Heat a little oil and butter in a large frying pan. Then drop in heaped spoonfuls of the potato mixture and cook for 3mins on each side until lightly browned and the potato has cooked through. Remove from pan, keep warm and cook the remaining boxty.

Serve with some bacon and roasted tomatoes or your favourite breakfast sides.

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fab meal plan: Recipe for Wednesday lunch

Chicken burger with peppers

  • Rating: 4 stars
  • Takes: 20 mins to prepare and 30 mins to cook
  • Serves: 4

Ingredients

  • For the burgers
  • 4 seeded burger buns, halved
  • 500g chicken breast, minced
  • 50g dried breadcrumbs
  • 1 tsp ground cumin
  • 1tsp ground coriander
  • 1 small red pepper, de-seeded and finely diced
  • 1 small green chilli, de-seeded and finely chopped
  • 1 red onion, sliced into rings
  • 1 avocado, de-stoned and thinly sliced
  • 1 large plum tomato, de-seeded and finely diced
  • 50g rocket leaves
  • salt
  • pepper
  • For the sauce
  • 100ml low fat mayonnaise
  • 40ml tomato ketchup
  • ½tsp smoked paprika
  • salt
  • pepper
  • For the garnish
  • 150g corn tortilla chips
  • 2 large plum tomatoes, de-seeded and diced

Each serving contains 787 calories, 12.7g sugar, 29.3g fat, 5.5g saturates and 3.9g salt.

Method

  1. Preheat the grill to hot.
  2. First mince the chicken, cut away any tendons or pieces of fat with a sharp knife, then cut the chicken into 2 inch cubes. Place the cubed bits of chicken in a food processor, pulsing until you get a coarse paste. Combine the chicken mince, red pepper, green chilli, dried breadcrumbs, ground spices and seasoning in a large mixing bowl. Mix well using your hands until you have an even burger mixture. Line a baking tray with nonstick baking paper. Shape the burger mixture into 4 even-sized patties and arrange on the baking tray. Grill for 12-14 minutes, turning occasionally until the patties are browned on the outside and cooked through on the insides with no pink showing.
  3. Meanwhile, whisk together the mayonnaise, ketchup, smoked paprika and seasoning until you have a smooth burger sauce. Cover and chill until needed.
  4. Remove the patties from the grill when ready. To assemble to burgers, arrange some rocket on the bottom halves of the buns. Top with a chicken patty, then spoon some of the burger sauce on top. Arrange the sliced red onion, sliced avocado and diced plum tomato on top of the sauce. Sit the other halves of the burger buns on top and place on serving plates.
  5. Garnish with pots of the diced tomato for garnishing and the corn tortilla chips to the side. 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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fab meal plan: Recipe for Thursday breakfast

Kiwi, apple, grape and lime smoothie

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

Ingredients

  • 3 kiwis, peeled and cut into pieces
  • 1 apple, such as Cox or Golden Delicious, cored and cut into pieces
  • large handful green grapes
  • 1 lime, juiced
  • 100ml (3½fl oz) low-fat vanilla yogurt

Each serving contains 123 calories, 26.6g sugar, 1g fat, 0.3g saturates and 0.1g salt.

Method

  1. Put the fruit in a blender, then add the lime juice, yogurt and ice. Whizz for about 1 minute until smooth, then pour into glasses and serve.

See more Drinks recipes

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fab meal plan: Recipe for Thursday dinner

Sticky ribs with crunchy autumn coleslaw

  • Rating: 0 stars
  • Takes: 30 mins to prepare and marinate, 30 mins to cook
  • Serves: 4

Ingredients

  • 700g (1 1/2lb) pork ribs
  • 1 x 280g bottle sticky barbecue marinade
  • 50g walnut pieces
  • 125g (4oz) light mayonnaise
  • 1 tbsp Dijon mustard
  • ¼ Savoy cabbage, core removed and finely sliced
  • 1 small red onion, finely sliced
  • 1 carrot, cut into matchsticks
  • ¼ celeriac, cut into matchsticks
  • 1 Cox or Braeburn apple, cored and cut into matchsticks
  • small bunch chives, finely chopped
  • crusty bread, to serve

Each serving contains 641 calories, 43.9g sugar, 36.9g fat, 9.2g saturates and 2.4g salt.

Method

Turn a school night into a special occasion with succulent ribs and a colourful salad.

  1. Arrange the ribs in a roasting tin in a single layer. Pour over the marinade and turn to coat completely. Set aside to marinate for at least 30 minutes (or chill overnight).
  2. Preheat the oven to gas 6, 200°C, fan 180°C. Roast the ribs for 25-30 minutes, until cooked through and sticky. Meanwhile, toast the walnut pieces in a small pan for 3-5 minutes, until golden.
  3. Combine the mayonnaise and mustard in a large bowl with a little seasoning. Add the cabbage, onion, carrot, celeriac, apple, walnuts and chives and toss until coated. Serve with the sticky ribs and some warm, crusty bread, if you like.

See more Rib recipes

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fab meal plan: Recipe for Saturday breakfast

Vanilla and raspberry chia pudding

  • Rating: 5 stars
  • Takes: 15 mins to prepare, plus chilling
  • Serves: 4

Ingredients

  • 400ml almond milk
  • 100ml natural yogurt
  • 4 tsp honey
  • 1 vanilla pod
  • 100g chia seeds
  • 250g raspberries
  • few mint leaves to serve

Each serving contains 169 calories, 7.4g sugar, 10.3g fat, 1.3g saturates and 0.8g salt.

Method

Kick start your morning with a brekkie pot bursting full of goodness. With chia seeds, creamy yogurt and a layer of raspberries, this healthy breakfast tastes so good, you’ll be fooled into thinking you’re eating a devilish dessert.

  1. Mix together the almond milk, 60ml yogurt and the honey. Cut the vanilla pod in half, scrape out the seeds and add them to the mixture. Stir in the chia seeds.
  2. Divide the mixture in half. Mash the raspberries (reserving 8) with a fork until they are a purée. Set 100g to one side and stir the rest through one half of the mixture.
  3. Chill both mixtures in the fridge for 30 mins to firm up.
  4. Pour the raspberry mixture into 4 jars. Top each with a layer of the remaining mashed raspberries. Spoon the white mixture over the top to give a layered effect.
  5. Divide the remaining yogurt between each jar. Finish with a couple of raspberries and mint leaves.

See more Healthy recipes

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fab meal plan: Recipe for Saturday dinner

Grilled buttermilk chicken

  • Rating: 5 stars
  • Takes: 15 mins to prepare, 15 mins to cook, plus 4 hrs to marinate
  • Serves: 4

Ingredients

  • 8-12 chicken drumsticks or thighs
  • 300ml (10 fl oz) buttermilk
  • 4 garlic cloves, crushed
  • 4 spring onions, minced
  • 1 tsp dried chilli flakes
  • 1 tbsp maple syrup

Each serving contains 440 calories, 5.8g sugar, 20g fat, 5.5g saturates and 1.2g salt.

Method

Grilled chicken is an all-American summer classic that's perfect for a picnic or a scorching hot barbecue. You'll love this grilled buttermilk version as it's gluten-free and nut-free. What's more they're slowly marinated for hours making it super moist and tender. 

  1. Put the chicken pieces in a large bowl or resealable bag. Add the remaining ingredients and mix well. Cover or seal and marinate in the fridge for at least 4 hours, but no longer than 24 hours.
  2. Remove the chicken from the marinade and discard the remaining liquid. Arrange the chicken evenly on a large baking dish, season well, and cook under a hot grill for 15-20 minutes or until cooked through, making sure to turn the pieces at least once during cooking.
  3. If cooking on a barbecue place on the barbecue on a medium/high heat. Cook for 10-12 minutes; turning regularly until they are cooked through. Cut one of the pieces of chicken with a sharp knife to make sure no pink meat remains before serving.

Freezing and defrosting guidelines

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

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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fab meal plan: Recipe for Sunday breakfast

Frankie's 'late night' breakfast

  • Rating: 5 stars
  • Takes: 10 mins to prepare and 25 mins to cook
  • Serves: 2

Ingredients

  • 1 tsp olive oil
  • 1 garlic clove, crushed
  • 100g baby spinach
  • 250g cherry tomatoes
  • 150g passata
  • 1 tsp sugar
  • ½ tsp crushed chillies, to taste
  • ½ tsp ground cumin
  • 1 tsp dried oregano
  • 4 eggs
  • 1½ tbsp chopped fresh flat-leaf parsley
  • 2 tbsp fat-free natural yogurt
  • ½ lemon, juiced

Each serving contains 258 calories, 12.1g sugar, 15.9g fat, 3.8g saturates and 4.3g salt.

Method

Frankie and her boyfriend, Sam, love a night out. But the best bit for Sam is always chilling out back at home with a large helping of Frankie's Mediterranean baked eggs - a great late night breakfast and the ultimate comfort food to help ease next morning's hangover!

155x255 Frankie
  1. Heat the oil in a deep frying pan over a medium heat. Add half the garlic and a pinch of salt and cook for 20 secs, then add the spinach and cook until wilted.
  2. Tip in the tomatoes, passata, sugar, chilli, cumin and oregano. Stir in a splash of water, bring to a simmer then cook for 10 mins, until thickened. Season to taste.
  3. Using a wooden spoon, make 4 holes in the mixture and crack an egg into each. Cover with a lid and cook for 8-10 minutes, or until the eggs are cooked to your liking, and sprinkle over the parsley.
  4. Meanwhile, mix the yogurt in a bowl with the lemon juice and remaining garlic, then season.
  5. Once the eggs are cooked, spoon onto warm plates and top with a dollop of the lemony yogurt.

Little help

Swap the parsley for chopped coriander and the lemon yogurt for lime for a more Mexican twist.

Leftovers

Mix any spare yogurt with chopped fresh herbs and diced cucumber to make a delicious dip for crisps or crudité.

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fab meal plan: Recipe for Sunday lunch

Cumin pancake with houmous

  • Rating: 5 stars
  • Takes: 20 mins to prepare and 30 mins to cook
  • Serves: 4

Ingredients

  • For the cumin pancake
  • 50g plain flour
  • 1 small egg
  • 150ml 2% milk
  • 1 tbsp cumin seeds, lightly crushed
  • 25ml sunflower oil
  • For the houmous
  • 200g canned chickpeas, drained
  • 50g tahini
  • juice of ½ lemon
  • 2 cloves garlic, minced
  • 1 tsp ground cumin
  • 20ml extra-virgin olive oil
  • pinch of paprika, to garnish

Each serving contains 263 calories, 2.3g sugar, 17.2g fat, 2.8g saturates and 0.6g salt.

Method

Go beyond cucumber and carrot sticks and try making easy cumin pancakes to dip in speedy homemade houmous. Fried until golden and crisp, these simple pancakes make a delicious healthy snack.

  1. Prepare the houmous by combining the chickpeas, saving 1 tbsp for the garnish, with the tahini, lemon juice, garlic, ground cumin, extra-virgin olive oil and seasoning. Pulse until smooth then adjust the seasoning if necessary. Scrape into a serving bowl, cover and chill.
  2. Prepare the pancake batter by sifting 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.
  3. Fold the cumin seeds into the batter. Add teaspoons of the sunflower oil to a small frying pan and heat over a medium heat. Fry the pancake batter, 2-3 tablespoons per pancake, making sure you tilt the pan to coat the surface as soon as you have added the batter.
  4. Keep the cooked pancakes warm on a plate lined with tin foil that is big enough to wrap over the pancakes and cover them loosely.
  5. When ready to serve, lay the pancakes back in a dry, clean frying pan set over a low heat. Cook until they are golden brown and blistered on one side.
  6. Remove the houmous from the fridge and garnish with the whole chickpeas and a pinch of paprika. Cut the pancakes into triangles and serve alongside the houmous.

See more Greek recipes

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fab meal plan: Recipe for Sunday dinner

Pork steaks with mojo sauce and Cuban potatoes

  • Rating: 4 stars
  • Takes: 10 mins to prepare and 20 mins to cook
  • Serves: 2

Ingredients

  • 200g miniature potatoes, halved
  • 2 tbsp olive oil
  • 400g pack thick-cut pork loin steaks
  • 1 onion, finely chopped
  • 1 green pepper, seeded and sliced
  • 2 tsp cumin seeds
  • 2 limes, juiced
  • 1 red chilli, deseeded and chopped
  • 15g coriander

Each serving contains 662 calories, 8g sugar, 44.6g fat, 13.6g saturates and 1.2g salt.

Method

Packed with gorgeous Latin flavours, this easy pork recipe is just what you need to spice up your midweek meals. The mojo sauce, loaded with lime, chilli and coriander, tastes heavenly served with the juicy pork steaks and cumin-spiced potatoes - and whatsmore, it only takes half an hour to rustle it all up.

  1. Preheat the oven to gas 6, 200°C, fan 180°C. Put the potatoes in a pan of boiling salted water and simmer for 12 mins.
  2. Meanwhile, heat a large frying pan until very hot, rub 1 tsp oil all over the pork, season then sear for 1 ½ mins each side. Transfer to a baking tray and roast in the oven for 10-12 mins, until cooked through.
  3. Wipe out the frying pan and heat 2 tsp olive oil. Add the onion and cook for 5 mins over a medium heat. Add the pepper and cumin seeds and cook for another 5 mins.
  4. Remove the pork from the oven, cover in foil and rest for 5 mins. Drain the potatoes and add to the vegetables. Continue to cook while the meat rests.
  5. In the small bowl of a food processor, make the dressing by blitzing the lime juice, chilli, coriander stalks and leaves, 1 tbsp olive oil and 1 tbsp water with some seasoning. Serve the pork and potatoes with the dressing and any of the pork resting juices.

See more Pork 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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