Week 1 May Meal Plan: Recipe for Monday dinner

Avocado, black bean and sundried tomato quesadillas

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

Ingredients

  • 1 large avocado, roughly chopped
  • 200g (7oz) tinned black beans, rinsed and drained
  • 40g (1 1/2oz) sundried tomatoes, chopped
  • 1 x 125g pack mozzarella, drained and chopped
  • 100g (3 1/2oz) cherry tomatoes, quartered
  • 2 tbsp chopped coriander
  • 1 lime, zested and juiced
  • olive oil
  • 8 flour tortillas
  • 100g (3 1/2oz) Cheddar, grated

Each serving contains 648 calories, 3.2g sugar, 30.1g fat, 12.6g saturates and 2.2g salt.

Method

Crammed full of gorgeously gooey cheese, creamy avocado and succulent sundried tomatoes, these quesadillas will bring a little Mexican sunshine to your plate! Give this easy vegetarian recipe a try for a simple midweek meal – just serve with a dollop of soured cream or salsa if you fancy.

  1. Preheat the grill to medium. In a large bowl, mix together the avocado, black beans, sundried tomatoes, mozzarella, cherry tomatoes, coriander, lime zest and juice. Season well.
  2. Add a little olive oil to a large ovenproof frying pan. Put 1 tortilla wrap in the pan and scatter with a quarter of the black bean mix. Top with a quarter of the Cheddar, season and then place another tortilla on top.
  3. Put the pan over a low to medium heat and press down with a spatula until the tortillas stick together. Cook for 2 minutes or until the base turns golden. Place the pan under the preheated grill to finish cooking for 1-2 minutes.
  4. Carefully remove the quesadilla from the pan and keep warm while you make the remaining three. When they’re all done, cut each into 4 wedges and serve hot.

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Week 1 May Meal Plan: Recipe for Tuesday dinner

Baked feta with Greek salad and pitta chips

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

Ingredients

  • 200g pack feta
  • 1 tbsp fresh thyme leaves
  • 1 red chilli, deseeded and finely chopped
  • 1 garlic clove, thinly sliced
  • 1 tbsp olive oil
  • For the pitta chips
  • 3 white pittas, torn into pieces
  • ¾ tbsp olive oil
  • ½ tsp smoked paprika
  • For the salad
  • ½ cucumber, halved lengthways, deseeded and roughly chopped
  • 1 green pepper, deseeded and sliced
  • ½ x 325g pack baby plum tomatoes, halved
  • ½ red onion, thinly sliced
  • ½ x 290g jar pitted Kalamata olives, drained
  • 2 tbsp olive oil
  • 2 tbsp red wine vinegar
  • ½ tsp dried oregano

Each serving contains 521 calories, 5.9g sugar, 34.6g fat, 10.1g saturates and 2.6g salt.

Method

Enjoy the taste of the Mediterranean with this fresh and vibrant Greek salad. Crisp cucumber, sweet tomatoes and green pepper, topped with creamy baked feta and served alongside toasted paprika pitta chips.

  1. Preheat the oven to gas 6, 200°C, fan 180°C. To make the chips, put the torn pittas on a baking tray and drizzle with the oil. Scatter with paprika and bake for 15 mins, until crisp and golden.
  2. Put the feta in a small ovenproof dish. Scatter over the thyme, chilli and garlic, then drizzle with the oil. Bake for 10 mins.
  3. Toss the salad ingredients in a bowl, then top with the feta and serve with the pitta chips.

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Week 1 May Meal Plan: Recipe for Wednesday lunch

Barbecued courgette and couscous salad with feta

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

Ingredients

  • 200g couscous
  • 1 vegetable stock cube
  • 3 courgettes, thinly sliced lengthways
  • 1 tbsp olive oil
  • handful mint, leaves picked
  • 150g (5oz) baby plum tomatoes, halved
  • 50g (2oz) halved walnuts, toasted
  • 100g (3 1/2oz) feta
  • For the dressing
  • 3 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tbsp finely chopped mint
  • 1/2 tbsp finely chopped basil
  • 1 garlic clove, crushed

Each serving contains 461 calories, 4.7g sugar, 26.5g fat, 6.1g saturates and 1.3g salt.

Method

Courgettes really shine when combined with smoky BBQ flavours. Serve with couscous, dress with mint and basil, and top with feta to transport your tastebuds to the Mediterranean.

  1. Put the couscous in a large bowl. Dissolve the stock cube in 300ml (1/2 pt) of boiling water. Pour over the couscous and leave to stand for 5 minutes, fluffing up with a fork occasionally. Set aside to cool.
  2. Meanwhile, brush both sides of the courgette slices with the oil. Cook on a preheated barbecue or griddle in batches for 2-3 minutes on each side until softened and charred. Set aside to cool.
  3. To make the dressing, combine all the dressing ingredients in a small bowl.
  4. Add the mint leaves, cherry tomatoes and walnuts to the couscous with half of the dressing. Stir gently to combine.
  5. Add the courgette and toss gently. Transfer to a serving bowl or platter, crumble over the feta and drizzle over the remaining dressing.

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Week 1 May Meal Plan: Recipe for Wednesday dinner

Aloo chana masala

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

Ingredients

  • 1 medium sized onion, finely chopped
  • 1 medium sized tomato, finely chopped
  • 10g root ginger
  • 1tsp garlic puree
  • 1tsp cumin seeds
  • 1 tsp garam masala powder
  • 2 potatoes, cubed
  • ½tsp red chilli powder
  • 1 can chickpeas
  • salt
  • 2tbsp vegetable oil
  • 2 tbsp lemon juice

Each serving contains 237 calories, 3.3g sugar, 8.5g fat, 0.9g saturates and 0.7g salt.

Method

  1. Heat the oil in a deep pan. Add the cumin seeds, ginger, garlic purée, onions and potatoes. Sauté until the potatoes are golden brown and partially cooked. Drain and wash the chickpeas. Add the chickpeas, tomatoes, garam masala, red chilli powder, salt and 250ml (8fl oz) water.
  2. Cover and cook on a medium heat until the curry has an uniform blend. Garnish with coriander leaves. Add lemon juice at time of serving according to taste. Serve hot with pilaf rice or naan bread.

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Week 1 May Meal Plan: Recipe for Thursday dinner

Barley, courgette and mint salad with barbecued halloumi

  • Rating: 5 stars
  • Takes: 28 mins to prepare and 2 mins to cook
  • Serves: 6

Ingredients

  • 175g quick-cook barley
  • 1 tbsp olive oil
  • 2 shallots, finely sliced
  • 1 lemon, zested
  • 325g pack baby plum tomatoes, halved lengthways
  • 1 courgette, grated
  • 2 tbsp finely chopped fresh mint, plus extra leaves to garnish
  • 225g pack reduced-fat halloumi, sliced
  • For the dressing
  • 3 tbsp olive oil
  • 1 lemon, juiced

Each serving contains 283 calories, 3.1g sugar, 14.5g fat, 5.7g saturates and 1.4g salt.

Method

A perfect flavour combination, this wholesome salad of barley, courgette and grilled halloumi has a minty kick and makes a delicious lunch or barbecue side.

  1. Cook the barley in a pan of boiling water following the packet instructions. Drain well and set aside to cool a little.
  2. Meanwhile, make the dressing. Put the oil and lemon juice in a small jar with a little seasoning; shake well.
  3. Tip the barley into a serving bowl and stir through the olive oil. Add the shallots, lemon zest, tomatoes, courgette and mint; season well. Pour the dressing over and toss to combine.
  4. Barbecue the halloumi for 1-2 mins on each side, until char marks appear.
  5. Arrange the halloumi over the salad and garnish with the extra mint leaves.

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Week 1 May Meal Plan: Recipe for Friday lunch

Brazilian kale salad

  • Rating: 5 stars
  • Takes: 10mins to prepare
  • Serves: 8

Ingredients

  • 2 x 206g packs curly kale, sliced
  • ¼ small red cabbage, shredded
  • 2 carrots, peeled and julienned
  • 1 avocado, sliced
  • 200g cherry tomatoes, halved
  • 4 tbsp extra-virgin olive oil
  • ½ orange, juiced
  • 2 tbsp red wine vinegar

Each serving contains 133 calories, 4.3g sugar, 10.3g fat, 1.7g saturates and 0.1g salt.

Method

Kale, a mainstay of Braziian cuisine, makes a great base for a colourful salad.

  1. Put the kale, cabbage and carrots into a large salad bowl. Season to taste and top with the avocado and cherry tomatoes.
  2. Mix together the olive oil, orange juice and vinegar and pour over the salad. Allow to sit for 5 minutes, so the flavours soak in, then serve.

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Week 1 May Meal Plan: Recipe for Friday dinner

Black bean burgers with smashed avocado

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

Ingredients

  • 2 x 400g tins black beans, drained
  • 1 red chilli, seeded, ½ finely chopped and ½ finely sliced
  • 3 spring onions, finely chopped
  • ½ x 50g pack coriander, leaves chopped
  • 50g breadcrumbs
  • 1 avocado, sliced
  • 1 lime, ½ juiced, ½ reserved
  • 4 tbsp Greek-style yogurt
  • 2 tbsp olive oil
  • 2 tomatoes, sliced
  • 4 brioche burger rolls, cut in half
  • 1 baby gem lettuce, leaves picked

Each serving contains 442 calories, 8.2g sugar, 18.2g fat, 4.7g saturates and 1.3g salt.

Method

Loaded with black beans, fiery chilli and fragrant herbs, these veggie-friendly patties pack some serious heat. Top with creamy avocado and yet more chilli for a boredom-busting, Mexican-inspired midweek meal. 

  1. In a bowl, mash the beans to a coarse paste. Mix in the finely chopped chilli, onions, coriander and breadcrumbs. Shape into 4 burgers; chill for 10 mins.
  2. Meanwhile, using a fork, mash the avocado with the lime juice, yogurt and a pinch of salt, until smooth. Set aside.
  3. In a pan, heat 1 tbsp oil. Add the tomato slices and cook for 1-2 mins on each side. Remove; set aside.
  4. Wipe the pan, heat the remaining oil and cook the burgers for 4-5 mins each side, until golden. Set aside.
  5. Heat the buns in the pan, cut side down, for 10 secs. Top the bottom bun with lettuce, a burger, a dollop of avocado and a few tomato slices. Scatter over the sliced chilli and squeeze over the lime half. Sandwich with the top bun. 

Tip: If the bean mix feels a little loose then you could mix in an egg to help it bind.

Freezing and defrosting guidelines

Freeze the raw patties only. Wrap well in clingfilm and tin foil (to prevent freezer burn) and freeze for up to 1-3 months. To serve, defrost thoroughly in the fridge overnight before continuing with the recipe method. 

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Week 1 May Meal Plan: Recipe for Saturday dinner

Asparagus, spinach and new potato frittata

  • Rating: 0 stars
  • Takes: 15 mins to prepare and 1 hr to cook
  • Serves: 8

Ingredients

  • 250g (8oz) new potatoes, halved
  • 3½ tbsp extra-virgin olive oil tbsp extra-virgin olive oil
  • 150g (5oz) asparagus, woody ends removed
  • 1 red onion, thinly sliced
  • 250g baby plum tomatoes
  • 250g (8oz) spinach
  • 12 eggs
  • small bunch basil
  • 80g (3oz) Boursin cheese (optional)

Each serving contains 209 calories, 2.2g sugar, 14.9g fat, 3.3g saturates and 0.7g salt.

Method

Frittatas are the ultimate one-pan supper and a great way of using up leftover eggs and vegetables. This summery version, created by chef and author Jordan Bourke, is extra chunky and crammed with masses of roasted new potatoes, asparagus and spinach.

  1. Preheat the oven to gas 6, 200°C, fan 180°C. In a bowl, toss the potatoes with 2 tbsp olive oil and season well. Put in a roasting tray and roast for 25 minutes or until golden and tender.
  2. About 10 minutes before the end of the cooking time, toss the asparagus, red onion and tomatoes in 1 tbsp olive oil in a bowl. Season, then add to the roasting tray with the potatoes. Roast for 10 minutes, then remove and set aside.
  3. Meanwhile, put the spinach in a large dry pan over a high heat. Drizzle over 2 tsp water. Turn the spinach as it wilts down, then remove and drain in a sieve, pressing out any excess water. Season the spinach with a little salt and a drizzle of olive oil.
  4. Crack the eggs into a bowl, whisk well, then season. Put most of the asparagus, new potatoes, spinach, tomatoes and onion in a large (about 26cm) nonstick ovenproof pan or a quiche dish. Scatter over the basil. Pour over the beaten eggs, then scatter with the remaining filling and the Boursin, if using.
  5. Cook in the oven for about 35 minutes, until the top is just firm to the touch and it is cooked to the centre. If it is still uncooked in the middle, cover with foil to prevent burning and cook until just firm.
  6. Meanwhile, chop the basil finely and combine together with the garlic and 6 tbsp olive oil, to make a loose basil oil.
  7. Let the frittata cool a little, drizzle over the basil oil and serve immediately with a light mixed leaf salad.

See more Asparagus recipes

This delicious recipe was created by chef and author Jordan Bourke and is part of our Tesco Dinner Tonight series, which shows you how to make quick and easy midweek meals. You can watch the full recipe video here.

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Week 1 May Meal Plan: Recipe for Sunday dinner

Andy Waters' veggie Wellington with herby mash

  • Rating: 3 stars
  • Takes: 45 mins to prepare and 1 hr 30 mins to cook
  • Serves: 10

Ingredients

  • 2 large sweet potatoes, cut into 2cm chunks
  • 1 sprig rosemary, leaves picked
  • 1 sprig thyme, leaves picked
  • 2 red onions, peeled and sliced
  • 100g (3 1/2oz) chopped, peeled chestnuts (optional)
  • 2 slices sourghdough bread
  • 1 lemon, zest and juice
  • 10g butter
  • 250g (9oz) button mushrooms finely sliced
  • 3 garlic cloves, peeled
  • 200g curly kale
  • 200g (7oz) baby spinach
  • 50g (1 3/4oz) pine nuts
  • 500g (1.1lb) puff pastry
  • 1 egg
  • 30ml (2tbsp) milk
  • 37ml (2 1/2tbsp) vegetable oil
  • 3 pinches salt
  • 2 pinches pepper
  • For the herby mash
  • 10 large Maris piper potatoes
  • 25g butter
  • 175g (6oz) half fat crème fraiche
  • 2tbsp parsley, chopped
  • 2tbsp chives, chopped
  • 1 pinch salt
  • 1 pinch pepper

Each serving contains 613 calories, 7.7g sugar, 24.9g fat, 9.8g saturates and 1.2g salt.

Method

This lavish meat-free Wellington gets over the problem of what to serve veggies for special occasions.

  1. Preheat the oven to Gas Mark 6, 200°C, fan 180°C.
  2. Lay the sweet potato chunks in a large roasting tin and drizzle over some olive oil.
  3. Lightly bash the thyme and rosemary in a pestle and mortar for 2 minutes to release flavour. Older kids can get involved in this step, as long as they watch their fingers! Then scatter the crushed herbs over the sweet potato.
  4. Cover the tray with foil and bake in the oven for 45 minutes until the sweet potato is soft. Then remove from the oven and leave to cool.
  5. While the sweet potato is baking, heat a dash of oil in a pan and add the onions with a little salt and pepper to taste. 
  6. Cook the onions gently, stirring occasionally until they are soft and lightly coloured.
  7. Throw in the chestnuts and continue to cook for 2 minutes.
  8. Pop the bread in the toaster until golden brown, then smear with a little olive oil and rip into little pieces.
  9. Add the torn toast to the pan and mix before stirring in the lemon zest. Remove from the heat and allow to cool.
  10. Place a pan over a medium heat and melt the butter. Add the peeled garlic and mushrooms and cook until the liquid released from the mushrooms has evaporated.
  11. Add the lemon juice and remove from the heat. Transfer the contents of the pan to a blender and blitz to form a smooth paste.
  12. Add a pinch of salt to a large pan of water and bring to the boil. Rip up the kale into bite-sized pieces and blanch for 2 minutes. Add the spinach and cook for a further 30 seconds, then drain.
  13. Transfer the drained greens to a bowl and mix in the pine nuts with some seasoning and a drizzle of olive oil.
  14. To assemble the Wellington, lay out a sheet of nonstick baking paper and flour your rolling pin. Lay the puff pastry on the paper and roll to a rectangle, approximately 30cm x 40cm in size, turning the pastry occasionally to ensure it is evenly rolled. The kids can use a spatula to spread the mushroom paste onto the pastry.
  15. In a large bowl, mix together the greens, sweet potato and toast. Spoon the mixture down the middle of the pastry, leaving a gap at each edge so you can join the edges together.
  16. Take hold of the parchment paper on one of the long edges and lift to the middle of the Wellington, so the pastry wraps around half of the filling.
  17. Peel back the parchment paper then repeat on the other side, so that the pastry completely surrounds the filling with the joins of the pastry overlapping in the middle.
  18. Beat together the milk and egg and brush it over the two joining bits of pastry to seal the Wellington, acting as a ‘glue’ for the seal. Brush with more egg and milk to cover.
  19. Carefully fold and tuck in the open ends of the Wellington, then roll the whole thing onto a lightly floured baking sheet so that the seal is sitting underneath the Wellington. Brush all over with the rest of the egg mix.
  20. Bake in the oven for 45 minutes, until the pastry is golden and puffed up and the Wellington is piping hot throughout
  21. While the Wellington is baking, peel the potatoes, cut into chunks and place in a large pan of cold water. Bring to the boil and cook for 12-15 minutes until tender.
  22. Drain the potatoes and leave to steam for 5 minutes – this will help to avoid a soggy mash. Return to the dry pan and mash with the crème fraîche, butter and seasoning.
  23. Use a wooden spoon to stir in the chives and parsley.
  24. To serve, slice up the Wellington and lay on a bed of the herby mash, pour over some veggie gravy to finish.

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