Quick & Healthy: Recipe for Monday lunch

Bubble and squeak cakes with ham and poached eggs

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

Ingredients

  • 300g leftover roast or boiled potatoes
  • 300g leftover cooked vegetables, such as parsnips, carrots, cabbage or sprouts 
  • 2 eggs, beaten plus 4 poached eggs
  • sliced cooked ham
  • salad leaves, to serve (optional)

Each serving contains 432 calories, 4.5g sugar, 17.6g fat, 5.5g saturates and 4.5g salt.

Method

  1. Roughly chop the leftover roast or boiled potatoes with the leftover vegetables.
  2. Mash together with a potato masher and stir in 2 beaten eggs.
  3. Shape roughly into 4 cakes and fry in hot oil until golden.
  4. Top each cake with a poached egg, a grinding of black pepper and serve with sliced cooked ham, and green salad, if you like.

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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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Quick & Healthy: Recipe for Monday dinner

Crab, lemon and chilli tagliatelle

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

Ingredients

  • 200g (7oz) dried tagliatelle
  • 100g frozen peas
  • 1 1/2 tbsp extra-virgin olive oil
  • 1/2 red chilli, seeded and finely chopped
  • 2 spring onions, finely chopped
  • 100g (3 1/2oz) fresh or tinned white crab meat, flaked
  • 1 lemon, zested and juiced
  • small handful fresh parsley, leaves finely chopped
  • freshly grated Parmesan

Each serving contains 532 calories, 6g sugar, 12.5g fat, 2.6g saturates and 1g salt.

Method

This seafood recipe is super speedy! You can be sitting down to a bowlful of steaming hot seafood pasta in just 12 minutes. It's a great way to use crab meat and makes the most of a classic flavour combination of sweet crab, fiery red chilli, zesty lemon and fragrant parsley. 

  1. Bring a large pan of salted water to the boil. Cook the pasta following the packet instructions. Add the peas for the final 2 minutes of cooking. Drain.
  2. Meanwhile, heat the oil in a frying pan. Add the chilli, spring onion, crab meat, lemon zest and juice, and gently warm through for 1-2 minutes; season. Add the pasta, peas and parsley to the crab mixture and toss. Divide between warmed bowls and top with Parmesan.

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Quick & Healthy: Recipe for Tuesday lunch

Spinach salad with warm lemon and garlic dressing

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

Ingredients

  • 100g baby spinach
  • 40g (1 1/2oz) Parmesan, shaved
  • 100g (3½oz) cherry tomatoes, halved
  • 1 small red onion, thinly sliced into rings
  • 2 tbsp pine nuts, toasted
  • For the dressing
  • 2 tbsp extra-virgin olive oil
  • 2 garlic cloves, chopped
  • 2 tbsp caster sugar
  • 2 tbsp white wine vinegar
  • 2 tbsp lemon juice

Each serving contains 185 calories, 10g sugar, 13.4g fat, 3.1g saturates and 0.3g salt.

Method

This spinach salad is all about simple, fresh flavours and is great when you want something light yet satisfying. 

  1. Put the spinach, Parmesan, tomatoes, red onion and pine nuts into a large bowl.
  2. To make the dressing, heat the olive oil in a small pan. Add the garlic and cook on a medium heat for 2 minutes, or until lightly golden. Remove from the heat and stir in the lemon juice, white wine vinegar and sugar. Season and return to the heat. Simmer for 3 minutes, or until syrupy. 
  3. Pour the dressing over the salad, gently toss together, then serve. 

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Quick & Healthy: Recipe for Wednesday lunch

Pea, feta and tomato bruschetta

  • Rating: 5 stars
  • Takes: 8 mins to prepare and 2 mins to cook
  • Serves: 2

Ingredients

  • 120g mixed baby tomatoes, quartered
  • few basil leaves, torn
  • 1 tsp white wine vinegar
  • 2 tsp olive oil
  • 100g frozen peas, defrosted
  • 40g feta
  • 4 diagonal slices, cut from 400g loaf Mediterranean bread
  • 25g rocket leaves

Each serving contains 331 calories, 9.6g sugar, 10.2g fat, 3.8g saturates and 1.5g salt.

Method

A delicious dinner for two, transport your tastebuds to the Mediterranean with these bruschetta, topped with mashed peas, tangy feta and marinated tomatoes. They take just 10 minutes to make, perfect for lazy weekday evenings or a quick-fix al fresco snack.   

  1. Marinate all of the tomatoes by mixing them with the basil leaves, vinegar and olive oil in a bowl. Season and set aside.
  2. In a small pan of boiling salted water, blanch the peas for 2 mins and drain. While still warm, mash the peas with half the feta using a fork.
  3. Toast the bread slices and spread the pea and feta mixture over the top, dividing equally between each slice.
  4. Garnish with a little rocket, then spoon over the marinated tomatoes and their juices. Crumble over the remaining feta and top with the rest of the rocket leaves.

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Quick & Healthy: Recipe for Wednesday dinner

Bombay potatoes

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

Ingredients

  • 500g (1lb) potatoes, peeled and cubed
  • 1 tbsp vegetable oil
  • 1 small onion, finely chopped
  • 2 garlic cloves, crushed
  • 1 tsp ginger, finely grated
  • 1/2 tsp each whole cumin seeds
  • 1/2 tsp mustard seeds
  • 1/4 tsp turmeric
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tomato, cut into wedges
  • handful coriander leaves, chopped, to serve

Each serving contains 130 calories, 2.3g sugar, 3.6g fat, 0.4g saturates and 0g salt.

Method

Bombay potatoes are the perfect sidekick to any Indian curry or just as delicious on their own. These simple spiced potatoes are so delicious and are packed with tantalising cumin, turmeric and chilli flavours, bringing the whole dish to life.

  1. Bring a large pan of water to the boil. Cook the potatoes for about 10 minutes, until just soft. Then drain and cool under the cold tap.
  2. Heat the oil in a large non-stick frying pan. Add the onion and cook for 3-5 minutes until soft. Then add the garlic, ginger, whole cumin seeds, mustard seeds, turmeric, ground cumin and coriander. Cook for a minute, then add the potatoes to the pan.
  3. Cook over a low heat for 10 minutes, stirring often, until the potato is well coated in the spice mixture. Add the tomato wedges and cook for 5 minutes more until they just start to soften. Adjust the seasoning to taste and sprinkle over the coriander to serve. 

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Quick & Healthy: Recipe for Thursday 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.

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Quick & Healthy: Recipe for Thursday lunch

Cucumber, marmite and cream cheese sandwiches

  • Rating: 5 stars
  • Takes: 10 mins to prepare
  • Serves: 12

Ingredients

  • 75g light soft cheese
  • 2 tbsp finely chopped mint leaves
  • 1 tbsp finely chopped chives
  • 6 slices medium sliced white bread
  • 1/2 cucumber, finely sliced
  • butter, softened
  • Marmite, for spreading

Each serving contains 74 calories, 1g sugar, 3.3g fat, 1.8g saturates and 0.4g salt.

Method

A summer party just wouldn't be complete without a quintessential sandwich selection. Give this easy sandwich idea a go – herby cream cheese, refreshing cucumber and punchy Marmite, layered between slices of soft white bread.

  1. In a bowl, mix the soft cheese with the herbs; season with a little black pepper. Spread over 3 slices of bread, then top each with a layer of cucumber.
  2. Spread the remaining bread with butter and a thin coating of Marmite. Sandwich the Marmite slices with the soft cheese slices, then cut off the crusts. Cut each sandwich into 4 fingers.

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Quick & Healthy: Recipe for Thursday dinner

Pan-fried basa fillets with garlic potatoes

  • Rating: 5 stars
  • Takes: 1 min to prepare and 14 mins to cook
  • Serves: 2

Ingredients

  • 350g (12 1/2oz) baby potatoes, quartered
  • 1 tbsp extra-virgin olive oil
  • 1/2 tbsp rice wine vinegar or white wine vinegar
  • 1/2 lime, zested and juiced
  • 1 red chilli, seeded and finely chopped
  • 2 garlic cloves, crushed
  • 3-4 tbsp roughly chopped coriander
  • 1½ tbsp olive oil
  • 3 tbsp plain flour
  • 1 x 265g (9 1/2oz) pack skinless and boneless basa fillets

Each serving contains 440 calories, 3.1g sugar, 17.4g fat, 3.5g saturates and 1.5g salt.

Method

A speedy fish supper for two, this recipe uses budget-friendly basa fillets; a flaky white fish with a delicate flavour similar to cod. Served with lightly crushed garlic potatoes and a fresh and zesty chilli and coriander salsa, this makes a delicious dinner and is ready in just 15 minutes. What's more, it's high in protein and a source of vitamin C, too.

  1. In a medium pan of salted, boiling water, cook the potatoes for 12 mins, or until tender.
  2. While the potatoes are cooking, make the salsa: in a bowl, combine the extra-virgin olive oil, vinegar, lime zest and half the lime juice, the chilli, half the garlic, and the coriander. Season and add extra lime juice to taste, if you like.
  3. Heat 1 tbsp olive oil in a large frying pan over a high heat. Season the flour and use to coat the basa fillets, then add them to the pan. Fry for 30 secs over a high heat, then reduce the heat to medium-high and fry for a further 2 mins each side, or until golden and cooked through.
  4. Drain the potatoes. Return to the pan, along with the remaining olive oil and garlic. Lightly crush with a potato masher or a fork, then divide between 2 plates. Top with the fish and drizzle over the chilli and coriander salsa.

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Quick & Healthy: Recipe for Friday breakfast

Raspberry smoothie bowl with pomegranate and clementine

  • Rating: 5 stars
  • Takes: 2 mins to prepare and 8 mins to cook
  • Serves: 4

Ingredients

  • 350g frozen raspberries
  • 3 tbsp natural yogurt, plus extra for drizzling
  • 1 tsp vanilla bean paste (optional)
  • 300ml freshly squeezed orange juice
  • 1 tbsp honey
  • 1 x 80g pot pomegranate seeds
  • 6 clementines, segmented
  • 2 tbsp chia seeds (optional)

Each serving contains 111 calories, 24.4g sugar, 0.6g fat, 0.2g saturates and 0.1g salt.

Method

Smoothie bowls make a gorgeous start to the day. Any range of toppings can work, but we suggest a blend of your favourite fruits with creamy yogurt and crunchy extras such as oats, nuts and seeds. Give it a try with this zingy raspberry, pomegranate and clementine version.

  1. In a blender, whizz the raspberries, yogurt, vanilla (if using), orange juice, honey and most of the pomegranate seeds, until combined.
  2. Divide the mixture between 4 shallow bowls. Drizzle with a little extra yogurt, then top with the clementine segments, remaining pomegranate seeds and chia seeds, if you like.

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Quick & Healthy: Recipe for Friday lunch

Tuna mayo pitta

  • Rating: 5 stars
  • Takes: 15 mins to prepare
  • Serves: 1

Ingredients

  • 1/3 x 160g tin tuna chunks in spring water, drained
  • 2 tbsp tinned sweetcorn, drained
  • 20g light mayonnaise
  • 1 wholemeal pitta
  • 20g lettuce, shredded

Each serving contains 279 calories, 4.8g sugar, 6.6g fat, 0.8g saturates and 1.1g salt.

Method

Ready in minutes, a handy pitta pocket makes a quick and easy packed lunch idea for kids. This simple recipe has a classic tuna and sweetcorn mayo filling with crunchy lettuce and can be prepped and packed up the night before. What's more, it's a healthy lunch for the kids, too.

  1. Mix the drained tuna chunks with the sweetcorn and light mayonnaise. Halve a wholemeal pitta and divide the tuna mayonnaise between each half.
  2. Add the shredded lettuce. Wrap in foil, if you like, then pack in a lunchbox.

Cook's tip: A few blackberries and some chopped honeydew melon make a good optional snack.

See more Lunchbox recipes on Tesco Real Food

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Quick & Healthy: Recipe for Friday dinner

Garlic and chilli prawns with cauliflower rice

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

Ingredients

  • 300g (10oz) caulifower, cut into florets
  • 1 tbsp vegetable oil
  • 1 garlic clove, finely chopped
  • 1 red chilli, deseeded and finely chopped
  • 2.5cm (1in) piece fresh ginger, finely grated
  • 150g (5oz) raw king prawns
  • 5 spring onions, sliced
  • 1 red pepper, deseeded and sliced
  • 1 courgette, cut into ribbons
  • 50g (2oz) frozen garden peas, defrosted
  • For the dressing
  • 1 tbsp finely chopped fresh coriander leaves, plus extra to garnish
  • 1 tsp clear honey
  • 1 lime, juiced
  • 1 tsp sesame oil
  • 1 tbsp soy sauce

Each serving contains 241 calories, 13g sugar, 9.8g fat, 1.5g saturates and 1.4g salt.

Method

A tasty midweek meal with a healthy twist - swap out basmati rice for a light alternative made by blitzing cauliflower florets. Combine with king prawns cooked in garlic, chilli and ginger, and spring onions, pepper, courgette and peas for a veg packed main.

  1. Whizz the caulifower in a food processor until it resembles rice. Heat half the oil in a large pan over a medium-high heat and cook half each of the garlic, chilli and ginger for 1 minute. Stir in the prawns and cook for a further 3-4 minutes, or until cooked through. Remove and keep warm.
  2. Heat the remaining oil over a medium heat and cook the spring onions, pepper and courgette ribbons for 3 minutes. Add the caulifower rice and remaining garlic, chilli and ginger and cook for 4-5 minutes. Add the peas and cook for 1 minute.
  3. Combine the dressing ingredients, then serve drizzled over the caulifower rice and prawns. Garnish with coriander.

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Quick & Healthy: Recipe for Saturday breakfast

Andy's 'red-handed' breakfast flatbreads

  • Rating: 5 stars
  • Takes: 11 mins to prepare and 14 mins to cook
  • Serves: 4

Ingredients

  • 300g pack smoked thick-cut back bacon, halved lengthways
  • 4 plain naan breads
  • 250g cherry tomatoes, halved
  • 1 tbsp olive oil
  • 4 eggs
  • 1 avocado, sliced
  • 2 spring onions, finely sliced
  • pinch crushed chillies (optional)

Each serving contains 660 calories, 7.6g sugar, 30.5g fat, 7.3g saturates and 3.5g salt.

Method

Andy rustled up these tasty breakfast flatbreads to apologise to his parents for throwing a party at their house while they were away. Coming home early from their hols, they caught Andy red-handed, but he hoped cooking them a hearty breakfast in the morning might help make up for it. With ready-made naan breads for the base and an easy bacon and egg topping, this recipe was his tasty way of saying sorry.

FLS AndysNaan 155x255 mini
  1. Preheat the oven to gas 9, 240°C, fan 220°C. Over a medium-high heat, fry the bacon halves for 3 mins, turning occasionally, until just coloured (you may need to do this in batches).
  2. Put the naan breads on a large baking tray and top each one with 3 bacon halves, arranging them to form a ring around the edge of the bread. Toss the tomatoes with half the olive oil, season and scatter over the bacon.
  3. Crack an egg into the middle of each naan, keeping inside the bacon ring. Cook on the top shelf of the oven for 8-10 mins, or until the eggs are cooked to your liking.
  4. Remove from the oven and transfer the naans to plates. Top with the avocado and spring onions and a pinch of crushed chillies, if using. Drizzle over the remaining oil to serve.

Little help

Arrange the tomatoes and bacon with space in the middle for the egg to be cracked into. This will prevent the egg from sliding off the bread onto the baking tray when adding. Vegetarians can swap the bacon for crumbled feta. 

Leftovers

Scramble leftover eggs with spring onions and a knob of butter. Serve on toasted granary with sliced avocado and a sprinkling of crushed chillies for a healthy breakfast with a bit of a kick. Or, try mixing a couple of eggs, spring onions, and a pinch of crushed chillies in a frying pan for a few minutes with cooked rice for a tasty side dish. 

If serving vulnerable groups, elderly people, toddlers, pregnant women or 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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Quick & Healthy: Recipe for Saturday dinner

Thai prawn skewers with grapefruit salad

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

Ingredients

  • 1 x 165g pack raw peeled king prawns
  • 2 tbsp red curry paste
  • 2 tsp vegetable oil, plus extra for frying
  • 50g dried vermicelli rice noodles, broken up
  • 1 lime, juiced
  • 1 tsp fish sauce
  • 1 tsp caster sugar
  • 1 grapefruit, segmented
  • 1 carrot, grated
  • ½ cucumber, finely sliced, or cut into thin rounds
  • 200g red cabbage, finely sliced
  • ½ red chilli, seeded and finely chopped
  • 15g cashew nuts
  • 1 x 30g pack coriander, leaves and stalks roughly chopped
  • small handful mint leaves, finely chopped

Each serving contains 425 calories, 15.9g sugar, 20.7g fat, 2.7g saturates and 1.2g salt.

Method

Bring some zingy, fresh Thai flavours to your next Friday night dinner with this easy prawn skewer recipe. Flavoured with red Thai curry paste for a spicy kick and served with a vibrant grapefruit and crunchy veg salad, this makes a delicious healthy dinner for two.

  1. Soak 4 wooden skewers in cold water for 10 mins. Mix the prawns and curry paste in a bowl, then thread onto the skewers. Heat a griddle pan over a high heat and cook the prawns for 2-3 mins each side, until cooked through and charred.
  2. Heat 2cm oil in a deep pan over a medium-high heat. Test if the oil is hot by dropping in one of the noodle pieces; it should puff up immediately. In batches, drop the noodles into the oil for a few secs to puff up, then remove and drain on kitchen paper.
  3. Whisk the lime juice, fish sauce, 2 tsp vegetable oil and sugar in a mixing bowl. Add the grapefruit, vegetables, chilli, nuts and herbs. Add three-quarters of the noodles and toss together. Serve with the cooked prawns and remaining noodles.
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