Healthy Family Meal Plan: Recipe for Tuesday dinner

Steamed cod parcels with fennel and herbs

  • Rating: 0 stars
  • Takes: 40 mins
  • Serves: 4

Ingredients

  • 1tbsp olive oil
  • 2 Tesco Finest echalion shallots, finely sliced
  • 1 large fennel bulb, trimmed and finely sliced
  • 1 garlic clove, finely chopped
  • 125ml white wine
  • 4 x 125g (4oz) pieces cod loin
  • 1 lemon, half cut into 4 slices (keep the other half for squeezing over the peas)
  • 4 stalks lemon thyme
  • 350g (12oz) frozen peas
  • large handful fresh mint leaves, chopped
  • new potatoes, to serve

Each serving contains 201 calories, 3.8g sugar, 4.5g fat, 0.7g saturates and 0.2g salt.

Method

Serve up this pretty parcel of flaky cod, sweet fennel and fresh herbs. Whoever opens it is in for a delicious experience.

  1. Preheat the oven to gas 6, 200ºC, fan 180ºC. Tear off 4 x 40cm (16in) long pieces of nonstick baking paper for your parcels.
  2. Heat the oil in a large nonstick frying pan over a medium to high heat and cook the shallots, fennel and garlic for 10 minutes, or until softened and golden. Add the wine to the pan and bubble for a minute. Remove from the heat and divide the shallot mixture between the parcels, top each with a piece of fish, scatter over a little salt and pepper then top with a slice of lemon and a sprig of lemon thyme. Spoon over the wine sauce. Scrunch up the edges of the baking paper to seal into a parcel. Put the parcels on a baking sheet and bake in the oven for 15 minutes, until the fish is cooked through.
  3. Meanwhile, bring a pan of water to the boil and add the frozen peas. Cook for a couple of minutes, then drain. Put in a bowl, add the mint and a squeeze of lemon, then crush lightly and season.
  4. Place the parcels on 4 plates to be opened at the table. Serve with the minted peas and some new potatoes, if you like. 

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Healthy Family Meal Plan: Recipe for Wednesday lunch

Chickpea, date and pistachio pilaf

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

Ingredients

  • 2 tbsp olive oil
  • 2 tsp ground coriander
  • 2 tsp ground cumin
  • 2 tsp turmeric
  • 250g (8oz) cauliflower, cut into florets
  • 1 large onion, chopped
  • 1 red pepper, deseeded and chopped
  • 2 garlic cloves, finely chopped
  • 50g (2oz) dried dates, roughly chopped
  • 400g can chickpeas, drained
  • 2 large handfuls chopped coriander leaves
  • 1 x 250g pack cooked mixed grains
  • 50g shelled, unsalted pistachios, roughly chopped

Each serving contains 336 calories, 17.4g sugar, 15.8g fat, 2.4g saturates and 1.8g salt.

Method

This Moroccan-inspired mixed grain pilaf makes a delicious, complete meal with a tasty combination of cauliflower, chickpeas, vegetables, dates and nuts.

  1. Preheat the oven to gas 6, 200°C, fan 180°C.
  2. Mix together half the olive oil and half the spices in a bowl. Add the cauliflower and turn until coated in the spice mix. Tip the cauliflower into a roasting tray and roast for 10 minutes until tender.
  3. Heat the remaining oil in a large, non-stick frying pan and fry the onion for 5 minutes, then add the red pepper, garlic, dates and chickpeas and cook for another 3–5 minutes until softened.
  4. Add the remaining spices, cooked grains, roasted cauliflower and half the coriander to the pan, season and stir until combined. Serve topped with the remaining coriander and sprinkled with pistachios.

See more Vegan recipes

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Healthy Family Meal Plan: Recipe for Wednesday dinner

Lentil and mushroom cottage pie

  • Rating: 4 stars
  • Takes: 5 mins to prepare and 55 mins to cook
  • Serves: 6

Ingredients

  • 1tbsp olive oil
  • 1 large onion, diced
  • 2 garlic cloves, chopped
  • 2 celery stalks, diced
  • 250g (8oz) mushrooms, quartered
  • 2tbsp tomato purée
  • 400g tin chopped tomatoes
  • 250g (8oz) red lentils
  • 750ml (1¼pt) reduced-salt veg stock
  • 1tbsp Worcestershire sauce
  • 1 swede, peeled and chopped
  • 1tbsp semi-skimmed milk

Each serving contains 212 calories, 9.8g sugar, 3.1g fat, 0.5g saturates and 1.1g salt.

Method

  1. Heat the oil in a large pan and cook the onion, garlic, celery and mushrooms for 10 minutes, with the lid on, stirring occasionally until softened but not browned.
  2. Stir in the tomato purée, tomatoes, lentils and stock. Bring to the boil and simmer with the lid half on for 20 minutes. Season, stir in the Worcestershire sauce and keep warm.
  3. Meanwhile, boil the swede for 20-25 minutes. Drain and mash with the milk. Season.
  4. Preheat the grill to high. Put the mixture in an ovenproof dish, top with the mash and grill to crisp up.

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Healthy Family Meal Plan: Recipe for Thursday dinner

Steak with rainbow chips and salsa verde

  • Rating: 5 stars
  • Takes: 5 mins to prepare and 40 mins to cook
  • Serves: 4

Ingredients

  • 500g pack root vegetable chips
  • 1 tbsp olive oil, plus extra for brushing
  • 395g Boswell Farms thin cut beef steaks
  • 80g bag watercress, spinach and rocket
  • For the salsa verde:
  • 30g pack flat-leaf parsley, leaves finely chopped
  • 30g pack basil, leaves finely chopped
  • 1 tbsp capers, finely chopped
  • 6 anchovy fillets, finely chopped
  • 1 garlic clove, finely chopped
  • ½ lemon, juiced
  • 1 tbsp extra-virgin olive oil

Each serving contains 332 calories, 8.5g sugar, 18.7g fat, 4.7g saturates and 1.9g salt.

Method

A vibrant salsa verde, made with fresh basil and parsley, is the perfect match for a juicy steak. As a healthy swap, serve with rainbow root vegetable chips for a colourful steak dinner that's ideal for a midweek treat. 

  1. Preheat the oven to gas 6, 200°C, fan 180°C. Drizzle the vegetable chips with the oil; season and toss to coat. Bake for 40 mins or until crisp.
  2. Meanwhile, mix the salsa verde ingredients in a bowl with 1 tbsp warm water. Set aside.
  3. Put the steaks on a chopping board and cover with clingfilm. Bash with a rolling pin until they’re 5mm thick, then cut each steak in half.
  4. Heat a griddle pan until very hot. Brush the steaks on both sides with a little oil; season. Fry in batches for 45 secs-1 min each side until cooked. Divide between 4 plates, spoon over the salsa verde and serve with the root vegetable chips, salad and a little black pepper. 
See more Steak recipes

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Healthy Family Meal Plan: Recipe for Friday breakfast

Stewed plums

  • Rating: 5 stars
  • Takes: 15 mins to prepare and 25 mins to cook
  • Serves: 6

Ingredients

  • 450g plums, de-stoned and halved
  • 85g caster sugar
  • ½ cinnamon stick
  • 1 orange, juiced

Each serving contains 439 calories, 7.8g sugar, 8.2g fat, 1.9g saturates and 1.1g salt.

Method

  1. Place the sugar, 300ml water, cinnamon stick and orange juice in a saucepan and bring to simmer over a medium heat, stirring occasionally, until the sugar has dissolved and you have a syrup.
  2. Add the plums and poach in the syrup for 15-18 minutes until soft and breaking apart, discard the cinnamon stick.
  3. Serve hot or cold in serving bowls.

See more Stone fruit recipes

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Healthy Family Meal Plan: Recipe for Friday dinner

Chicken and pepper cacciatore

  • Rating: 4 stars
  • Takes: 15 mins to prepare and 50 mins to cook
  • Serves: 4

Ingredients

  • 3tbsp olive oil
  • 2 red onions, cut into wedges
  • 3 peppers (a mix of red, orange and yellow) deseeded and cut into chunky strips
  • 2 garlic cloves, chopped
  • 1.5kg (3lbs) whole chicken, jointed into 8 pieces
  • 800g (1 1/2lb) tinned cherry tomatoes
  • 150ml (¼pt) hot chicken stock
  • pinch chilli flakes (optional)
  • 2 sprigs rosemary, plus 1tbsp chopped rosemary, to serve
  • 200g (7oz) pitted Kalamata olives
  • small handful fresh flat-leaf parsley, chopped, to serve

Each serving contains 533 calories, 15.9g sugar, 21.1g fat, 3.9g saturates and 2.2g salt.

Method

  1. Preheat the oven to gas 6, 200°C, fan 180°C. Heat 2tbsp oil in a large frying pan over a medium heat. Add the onions and peppers and fry for 3-4 minutes or until slightly softened. Add the garlic and fry for 1 more minute. Tip the onion and pepper mix into a large ovenproof dish, set aside.
  2. Drizzle the chicken pieces with the remaining olive oil, season well, then fry in the frying pan until golden-brown all over. Put the chicken on top of the peppers and onions in the ovenproof dish.
  3. Pour the tinned cherry tomatoes, stock and chilli flakes (if using) into a pan, season well and warm through over a low heat. Pour the sauce around the chicken pieces and vegetables, then add the rosemary sprigs and bake, covered with foil, for 30 minutes.
  4. Remove the foil, scatter with the black olives and bake for another 15 minutes or until the chicken is cooked. Cut into a thick section of the chicken to ensure it is cooked through with no pink showing.
  5. Scatter with the chopped parsley and extra chopped rosemary, then serve.

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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Healthy Family Meal Plan: Recipe for Saturday dinner

Stir-fried chicken

  • Rating: 4 stars
  • Takes: 10 mins to prepare and 5 mins to cook
  • Serves: 2

Ingredients

  • 150g (5oz) broccoli florets
  • 1 red pepper, cut into strips
  • 1 clove garlic, peeled and crushed
  • 2 spring onions, roughly chopped
  • 1tbsp sunflower oil
  • 1tsp runny honey
  • 1tbsp soy sauce
  • 200g leftover chicken, cut into strips

Each serving contains 264 calories, 7.9g sugar, 10.2g fat, 1.9g saturates and 1.2g salt.

Method

  1. Put the chicken in a small bowl with a little soy sauce or teriyaki sauce and a teaspoon of runny honey.
  2. Heat a wok with a little sunflower oil until it begins to smoke, now quickly add crushed garlic, some chopped spring onions, broccoli and red peppers.
  3. Keep the food moving around until the vegetables are cooked. Add the cooked chicken and stir fry until piping hot.

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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Healthy Family Meal Plan: Recipe for Sunday breakfast

Pear, banana, oat and honey breakfast smoothie

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

Ingredients

  • 1 ripe juicy pear, cored
  • 1 ripe banana, peeled
  • 30g porridge oats
  • 1 tbsp clear honey
  • 110g low fat natural yogurt
  • 250ml apple juice
  • handful ice cubes

Each serving contains 250 calories, 48g sugar, 2g fat, 1g saturates and 0.5g salt.

Method

  1. Place all the ingredients in a smoothie maker or food processor and blend till smooth. 
  2. Serve chilled in a tall glass.

See more Drinks recipes

 

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Healthy Family Meal Plan: Recipe for Sunday dinner

Mexican chicken stew with toasted corn salsa

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

Ingredients

  • 1½tbsp olive oil
  • 1 x 431g pack chicken fillets, roughly chopped
  • 1 onion, sliced
  • 1 red pepper, chopped
  • 1 garlic clove, chopped
  • 1tsp tomato purée
  • 1tsp mild chilli powder
  • ½tsp ground cumin
  • 400g tin chopped tomatoes
  • 1 x 400g tin kidney beans
  • 75g (3oz) frozen sweetcorn
  • 1 small avocado, peeled and chopped
  • 2 spring onions, sliced
  • ½ lime, zested and juiced
  • handful coriander, chopped

Each serving contains 330 calories, 12g sugar, 11g fat, 2g saturates and 1g salt.

Method

  1. Heat ½ tbsp oil in a pan. Cook the chicken for a few minutes until lightly browned. Remove from the pan. Heat another ½ tbsp oil and fry the onion for 3 minutes. Stir in the pepper and cook for 2 minutes until soft. Stir in the garlic and tomato purée. Sprinkle over the spices and stir, then add the tomatoes and beans. Simmer for 10 minutes. Add the chicken and cook for 10 minutes. Cut into a thick portion and check that it is cooked through, with no pink showing.
  2. Heat the remaining oil in a small frying pan. Cook the sweetcorn for a couple of minutes until lightly browned. Spoon the chicken into bowls. Scatter over the toasted corn, avocado and spring onions. Sprinkle over the lime zest, juice and coriander to serve.

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home and view the full Food safety at home video.

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