sals tea: Recipe for Monday lunch

Chargrilled chilli chicken pasta salad

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


  • 200g pack of Tesco chunky flame grilled chicken, sliced
  • 300g riccioli pasta
  • ½ small fennel bulb, thinly sliced
  • 80g sugar snap peas sliced into thirds
  • 2 spring onions sliced
  • hand full of coriander roughly chopped
  • zest and juice of 1 ½ limes
  • 1 red chilli deseeded and finely chopped
  • 4 tbsp olive oil
  • 1 pinch of sugar

Each serving contains 478 calories, 3.5g sugar, 16.2g fat, 2.8g saturates and 0g salt.


Chargrilled chicken lends a gorgeous smoky flavour to this pasta salad. Finished with a punchy lime and chilli dressing, it's the perfect way to spice up al desko lunches. 

  1. In a large pan of salted water cook the Riccioli pasta according to the packets instructions. Drain, toss in 1 tbsp of the olive oil and set aside to cool. 
  2. Whisk together the remaining oil with the lime zest and juice sugar and chilli. 
  3. Combine the chicken with the cooled pasta, fennel, sugar snaps, spring onions and coriander, then pour over the dressing. Gently mix together all the ingredients, making sure everything is thoroughly coated, season 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.

sals tea: Recipe for Monday dinner

Gluten-free toad in the hole

  • Rating: 4 stars
  • Takes: 15mins to prepare and 30mins to cook
  • Serves: 4


  • 50g (2oz) Doves Farm gluten free flour
  • 50g (2oz) corn flour
  • 1 egg
  • 300ml milk
  • 3 sprigs fresh thyme
  • 8 gluten free pork sausages
  • 250g (9oz) cherry tomatoes
  • 15ml (1tbsp) groundnut oil
  • For the gravy
  • 1 tbsp groundnut oil
  • 1 large onion, peeled and sliced
  • 2 tbsp gluten free flour
  • 1 tsp caster sugar
  • 1 tsp mustard powder
  • 500ml (17fl oz) gluten free stock

Each serving contains 672 calories, 13.7g sugar, 42g fat, 14.6g saturates and 0.8g salt.


This traditional British dish is a delicious tangy twist on the classic recipe. Not only is this a simple recipe, it's the perfect midweek meal or a leftover meal that is ideal for all the family.

  1. Heat oven to Gas Mark 7, 220°C, fan 200°C. Mix the two types of flour in a mixing bowl with a pinch of salt, then make a well in the middle and crack the egg in. Using an electric hand-held whisk, gradually incorporate the egg with the flour that surrounds it until you have a smooth paste. Continue to whisk the mixture while gradually adding the milk until everything is incorporated and the batter is smooth. Stir in the thyme, and allow the batter to infuse while you cook the sausages.
  2. Place the sausages and tomatoes into a 9x12in tin with 5ml (1 tbsp) of groundnut oil, toss to coat everything, and then roast for 20 minutes.
  3. Pour the batter into the tin and return it to the oven for an additional 40 minutes until the batter is risen and golden.
  4. While it is cooking, make the gravy. Heat 5ml (1 tbsp) of groundnut oil in a frying pan and add the onions until they turn golden brown, about 15 minutes.
  5. Add the sugar and cook for an additional 2 minutes, stirring, before adding the flour and constantly stirring for another 2 minutes. Gradually pour in the stock and whisk in the mustard powder, then allow the gravy to simmer for five minutes, or until it is reduced to a thickness that you like.
  6. Season to taste and serve with cut up pieces of the toad in the hole.

See more British classics recipe

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

sals tea: Recipe for Tuesday lunch

Cheesy quesadilla with rainbow salad

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


  • 1 large white tortilla
  • 30g lighter Cheddar, grated
  • 1 small spring onion, chopped
  • For the rainbow salad
  • 50g three-bean salad, drained
  • 20g yellow pepper, chopped
  • 20g cherry tomatoes, chopped
  • 1 carrot, chopped

Each serving contains 374 calories, 7.9g sugar, 12.7g fat, 6g saturates and 1.4g salt.


Are the kids getting sick of sarnies in their lunchboxes? Get creative and liven up their weekday meals with this cheesy Mexican quesadilla recipe. Serve with a protein-rich bean salad, filled with a colourful array of veggies, for a lunch that will be the envy of the playground.

  1. Cut the tortilla wrap in half. Top one half with the grated lighter Cheddar and the chopped spring onion. Cover with the remaining half of the tortilla. 
  2. Heat the tortilla for 1 min each side in a nonstick frying pan until lightly browned. Remove, let cool and cut into 4 wedges. Wrap in foil if you like, then put in a lunchbox. 
  3. For the salad: mix the drained three-bean salad with the chopped yellow pepper, cherry tomatoes and carrot. Place in a separate container. 

See more Lunchbox recipes

sals tea: Recipe for Tuesday dinner

Leftover lamb, ginger and broccoli stir-fry

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


  • 3 medium egg noodles nests
  • 15ml (1tbsp) olive oil
  • 2 garlic cloves, sliced
  • 4cm fresh ginger, cut into matchsticks
  • 1 red chilli, finely sliced
  • 100g (3 1/2oz) baby corn, halved lengthways
  • 1 yellow pepper, sliced
  • 200g Tenderstem broccoli, halved lengthways
  • 45ml (3tbsp) sweet chilli sauce
  • 15ml (1tbsp) tomato ketchup
  • 45ml (3tbsp) light soy sauce
  • 300g (11oz) leftover lamb, sliced into thin strips

Each serving contains 520 calories, 9g sugar, 17g fat, 5g saturates and 3.3g salt.


Lamb, veg and noodles tossed together with storecupboard sauces for a stir-fry that takes only 10 minutes to cook. This recipe is a mouthwatering leftovers idea from our slow-cooked shoulder of lamb dish. The leftover meat needs to be thoroughly reheated until piping hot and should never be reheated more than once.

  1. Place the noodles in a pan of boiling water and cook according to the pack instructions. Drain, drizzle with the toasted sesame oil, stir and set aside.
  2. Meanwhile, heat the oil in a wok or large non-stick frying pan and add the garlic, ginger and chilli and cook for 1 minute. Then add the baby sweetcorn, pepper and broccoli and cook for 3 minutes.
  3. Pour over the sweet chilli sauce, ketchup, soy sauce and 100ml (3 1/2fl oz) water and bring to the boil, cook for 5 minutes, adding the lamb for the last 2 minutes to heat right through. Toss with the noodles to serve.

See more Lamb recipes

Please note that 300g (10oz) of lamb is not included in the shop ingredients list as this is a leftover, so you will need to enter the product in your shopping basket if making this recipe from scratch.

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

sals tea: Recipe for Wednesday lunch

Beef and spinach burritos

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


  • 2 tsp vegetable oil
  • 375g (12 1/2oz) beef mince
  • 1 x 250g pack wholegrain microwave rice
  • 475g (15oz) frozen spinach
  • 1 x 290g tin hot and spicy beans
  • 4 seeded tortilla wraps, warmed
  • 50g mature Cheddar, roughly grated
  • 6 tbsp fat-free natural yogurt (optional)
  • hot or sweet chilli sauce (optional)

Each serving contains 643 calories, 5.3g sugar, 27.4g fat, 11.3g saturates and 1.6g salt.


These wholesome burritos are crammed full of flavour and are easy enough for teens to make themselves, so you can take the night off.

  1. Warm the oil in a large frying pan over a high heat. Add the mince and fry for 2-3 minutes, stirring with a wooden spoon, until well browned.
  2. Add the rice and spinach, and mix well. Cover and cook for a further 6-7 minutes, stirring occasionally, until the spinach has defrosted. Stir in the beans and their sauce. Season.
  3. Divide the beef mixture between the warmed tortillas, spooning it along the centre of each one. Scatter over the cheddar. Roll up the tortillas, tucking in the ends to stop the filling from falling out. Cut in half at a slight angle and serve with the yogurt swirled with chilli sauce, if using.

See more Beef recipes

sals tea: Recipe for Wednesday dinner

Vegetable pad Thai

  • Rating: 4 stars
  • Takes: 12 mins to prepare and 10 mins to cook
  • Serves: 4


  • 200g flat rice noodles
  • 4 tbsp tamarind sauce
  • 2 tbsp fish sauce
  • 1 tbsp brown sugar
  • ½-1 tsp chilli flakes
  • 2 tbsp vegetable oil
  • 2 garlic cloves, finely chopped
  • 2 large eggs, lightly beaten
  • 320g pack vegetable and beansprout stir fry
  • 50g roasted peanuts, roughly chopped
  • 1 lime, quartered

Each serving contains 430 calories, 15.8g sugar, 15.5g fat, 2.8g saturates and 0.7g salt.


This beautiful pad Thai recipe is quick, easy and bursting with flavour thanks to sour tamarind, fiery chilli and salty fish sauce. Rustle up this simple recipe in under half an hour for a tasty midweek main.

  1. Soak the noodles in freshly boiled water for 12 mins. Strain and set aside. While the noodles are soaking, mix the tamarind, fish sauce, sugar and chilli flakes together.
  2. Heat the vegetable oil in a large frying pan and add the garlic. Cook briefly, watching it doesn’t burn, then add the tamarind and fish sauce mixture. Let this bubble for a minute, then transfer to a bowl.
  3. In the same pan, on medium-high heat, add the beaten eggs. Let them set for a minute, without stirring. Once set, break vigorously with a wooden spoon.
  4. Add the stir fry vegetables and cook for 2 mins, stirring from time to time. Then add the noodles, pour over the sauce, stir well and cook for another minute or two. Serve sprinkled with chopped peanuts and a squeeze of lime.

Tip: For a vegetarian version, simply omit the fish sauce.

See more Thai recipes

sals tea: Recipe for Thursday lunch

Vietnamese-style steak sandwich

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


  • 1 carrot, grated
  • ¼ cucumber, chopped
  • 1 spring onion, shredded
  • 1 red chilli, deseeded and finely chopped
  • 1 tsp fish sauce
  • 1 tsp rice wine vinegar
  • pinch caster sugar
  • 2 tsp olive oil
  • ½ tsp turmeric
  • ½ tsp ground coriander
  • ½ tsp hot chilli powder
  • 1 x 250g pack thin-cut sirloin steak
  • To serve
  • mayonnaise
  • lettuce
  • small handful coriander

Each serving contains 570 calories, 10.6g sugar, 19.1g fat, 4.5g saturates and 1.4g salt.


  1. Combine the carrot, cucumber, spring onion and chilli in a bowl. Add 1tsp fish sauce, 2tsp rice wine vinegar and a pinch of caster sugar and stir until the sugar is dissolved.
  2. Make a paste by mixing 2 tsp olive oil, ½ tsp turmeric, ½ tsp ground coriander and ½ tsp hot chilli powder with some seasoning and rub the paste into the meat. Cook the steak on a griddle pan for 2 minutes each side (or more if you prefer meat well done). Allow the steak to rest for 5 minutes, then thinly slice.
  3. Spread 2 baguettes with mayonnaise and add some lettuce and a small handful of coriander. Stuff with the carrot mixture and the steak. Serve with a little chilli sauce.

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.

sals tea: Recipe for Thursday dinner

Barbecue chicken with lemon and garlic

  • Rating: 3 stars
  • Takes: 10 mins to prepare and 40 mins to cook
  • Serves: 4


  • 4 tbsp (60ml) olive oil
  • 3 garlic cloves, 2 unpeeled and quartered and 1 chopped
  • 2 lemons, 1 thickly sliced, 1 zested and juiced
  • 15g (1/2oz) rosemary, roughly chopped
  • 1 tbsp (15ml) red wine vinegar
  • 1 tsp red chilli flakes
  • 8 pieces of chicken on the bone, skin on

Each serving contains 356 calories, 0.1g sugar, 18.5g fat, 3.6g saturates and 0.4g salt.


This fragrant and zesty barbecue chicken will be the star of any barbecue blowout. Crispy skin on the outside and tender on the inside, this easy-to-prepare chicken dish is perfect for those following a gluten, dairy and nut-free diet.

  1. Mix together the oil, garlic, lemon zest and juice, rosemary, vinegar and chilli in a medium bowl. Add the chicken and toss to coat. Season well to taste. Cover and leave in the fridge to marinate for at least 1 hour, or overnight.
  2. When ready to barbecue, cook the chicken on a gas or charcoal grill for 30-40 minutes over a very low heat, turning often, until charred. Cut into a thick chunk and check that it is cooked through, with no pink showing. Add the lemon slices and quartered garlic cloves and chargrill for the last 10 minutes. 
  3. Serve the chicken with the grilled lemon slices on a large platter.  

Tip: You can partially cook the chicken in the oven for 20 minutes at gas 6, 200˚C, fan 180˚C before grilling to help it along. If using a gas grill, turn off the middle burners and keep the heat low. For a charcoal grill, place a foil-lined tray underneath where the chicken will cook and push the coals around the side.

See more Chicken recipes

If you're barbecuing for lots of people, cook the meat in the oven first then finish it on the barbecue for flavour and to ensure that it is thoroughly cooked. This is particularly important for poultry.

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

sals tea: Recipe for Friday lunch

Flatbreads with tomato topping

  • Rating: 5 stars
  • Takes: 10 mins to prepare and 20 mins to cook
  • Serves: 4


  • For the topping
  • 1 garlic clove, chopped or ½ tsp garlic purée
  • 1 medium red onion, chopped
  • 32 cherry tomatoes, cut in half
  • 2 tbsp olive oil
  • 1 tbsp vinegar
  • ¼ tsp black pepper
  • ½ tsp honey
  • 4 sprigs of rosemary, basil or parsley
  • For the flatbreads
  • 150g self-raising flour
  • ¼ tsp black pepper
  • 150g low-fat natural yogurt
  • extra flour for rolling out

Each serving contains 255 calories, 8.9g sugar, 7.2g fat, 1.3g saturates and 0.4g salt.


For a quick and easy Mother's Day recipe that the kids will love helping to make try these delicious tomato and garlic flatbreads. With sweet cherry tomatoes, a drizzle of sticky honey and a few sprigs of fresh rosemary, they are bursting with flavour and make a scrumptious Mother's Day snack or light lunch.

  1. Heat the oil in a small saucepan and add the onion and garlic. Cook gently for 4 minutes, stirring occasionally. Add the tomatoes and cook for 2 minutes. Remove from the heat. 
  2. To make the flatbreads, sieve the flour into a mixing bowl and add the black pepper. Add the yogurt and stir until mixed. Children will enjoy sieving the flour and mixing in the yogurt to make the dough.
  3. Tip the dough out onto a clean, floured surface and knead gently until smooth. Divide the dough into 4 balls.
  4. Lightly dust a worktop with flour and, using a rolling pin, roll out each ball to the size of a saucer. Children can involved with rolling out the dough.
  5. Heat a non-stick frying pan and cook the flatbreads one at a time until they are crisp and golden – about 3 minutes on each side. Be careful to turn down the heat once the breads have started cooking. Once cooked, wrap them in a clean tea towel to keep them warm.
  6. Add the vinegar, black pepper and honey to the tomato mixture and put back on the heat. Cook for a further 2 minutes, stirring carefully.
  7. Serve each flatbread topped with the tomato mixture and garnished with a sprig of rosemary, basil or parsley.

See more Mother's Day recipes

sals tea: Recipe for Friday dinner

Healthy spaghetti Bolognese

  • Rating: 5 stars
  • Takes: 1 hr 35 mins
  • Serves: 6


  • 1 tsp light olive oil
  • 1 medium onion, finely chopped
  • 1 celery sticks, finely chopped
  • 1 medium courgette, finely diced
  • 400g turkey mince
  • 2 garlic cloves, peeled and finely chopped
  • 1 large carrot, grated
  • 600ml beef stock
  • 150ml red wine (optional)
  • 400g tin chopped tomatoes
  • 2 bay leaves
  • 300g wholewheat spaghetti
  • basil leaves, to serve
  • Parmesan shavings, to serve

Each serving contains 297 calories, 7.5g sugar, 2.7g fat, 0.8g saturates and 0.9g salt.


A true Italian classic which has been given a healthy makeover with a few simple ingredient swaps. Using succulent turkey, light olive oil and wholewheat pasta, this wholesome and healthy spaghetti Bolognese is truly gorgeous.

  1. Heat the oil in a large, non-stick, heavy-bottomed saucepan. Add the onion, celery and 2 tablespoons water and fry for 5 minutes or until the vegetables have softened. Add the courgette and fry for another 2-3 minutes.
  2. Add the mince and garlic and fry for another 3-4 minutes, stirring frequently or until the mince has broken up and is starting to brown. Stir well.
  3. Add the grated carrot and 150ml of the beef stock or red wine, if preferred, and simmer for 3-4 minutes.
  4. Then add the tinned tomatoes, 450ml beef stock and the bay leaves and bring to the boil. Cover with a lid, turn down the heat to medium-low and leave to simmer for 45 minutes, stirring occasionally.
  5. Remove the lid and cook for another 10-15 minutes, or until the liquid has reduced and thickened to desired consistency.
  6. Cook the spaghetti according to packet instructions, drain and divide between 6 plates. Place a spoonful of Bolognese on top of each plate, scatter with basil leaves and Parmesan shavings. 

See more Healthy recipes

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

sals tea: Recipe for Saturday lunch

Korean pork skewers

  • Rating: 5 stars
  • Takes: 15 mins to prepare and 8-9 mins to cook, plus 1-2 hrs to marinate
  • Serves: 6


  • 600g (1lb 3oz) pork fillet, cut into 2·5cm (1in) chunks
  • 2 red peppers, deseeded and cut into 2·5cm (1in) chunks
  • olive oil, for brushing
  • 1 tsp chopped fresh parsley
  • For the marinade
  • 3 tbsp soy sauce
  • 1 tbsp brown sugar
  • 1 large garlic clove, crushed
  • 1 tbsp sesame oil
  • 5cm (2in) piece ginger, grated

Each serving contains 209 calories, 6g sugar, 10.4g fat, 2.9g saturates and 1.1g salt.


Marinate tender pork fillet in soy, garlic and ginger to make tasty Korean inspired skewers for your barbecue.

  1. For the marinade, combine the soy, sugar, garlic, sesame oil, ginger and 2 tbsp water in a bowl; mix well. Add the pork chunks, turn to coat, then cover and chill for 1-2 hours. 
  2. Thread the pork and peppers onto 6 large skewers, alternating between each. Brush with a little oil.
  3. Barbecue for 8-9 minutes, turning occasionally, until cooked through. Transfer to a serving platter and scatter over the chopped parsley.

Freezing and defrosting guidelines

Please note that only the marinated pork is suitable for freezing, and 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.

Tip: If using wooden skewers be sure to soak them in cold water for 15 minutes to prevent them burning during cooking.

See more Barbecue recipes 

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

sals tea: Recipe for Saturday dinner

Smoked bacon and leek pasta

  • Rating: 5 stars
  • Takes: 5 mins to prepare and 20 mins to cook
  • Serves: 2


  • 200g (7oz) fusilli pasta
  • 1 knob of butter
  • 6 rashers bacon, diced
  • 1 medium leek, diced
  • 1 tsp chilli flakes
  • 4 tbsp creme fraiche
  • 75g (3oz) Cheddar cheese, grated

Each serving contains 432 calories, 4.6g sugar, 22.9g fat, 12.5g saturates and 1.9g salt.


A delicious creamy and comforting pasta bake that makes the perfect midweek meal. This speedy pasta dish is ideal for when you're short on time and is packed with crispy bacon, which is sure to be a hit with the whole family.

  1. Preheat the grill to high. Bring a large pan of salted water to a rolling boil.
  2. Add the pasta and cook following the packet instructions.
  3. Meanwhile, heat the butter in an ovenproof frying pan and cook the bacon for 2-3 minutes. Add the leek and the chilli flakes and continue cooking, until the leek has softened.
  4. Drain the pasta well, reserving a few tablespoons of the cooking water. Add the reserved water to the bacon and leek mixture, and then stir in the crème fraîche. Add the pasta and toss in the sauce, until well coated.
  5. Scatter the Cheddar over the pasta, and then place the pan under the grill until the cheese is melted and bubbling. Serve.

See more Bacon recipes

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sals tea: Recipe for Sunday lunch

Tofu noodle salad

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


  • 3 tbsp low-salt soy sauce
  • 2 tsp clear honey
  • ½ tsp fresh ginger, finely grated
  • 200g dried soba noodles
  • 125g Tenderstem broccoli
  • 200g firm smoked tofu, drained
  • ½ tbsp vegetable oil
  • sesame oil (optional)

Each serving contains 266 calories, 4g sugar, 6.8g fat, 0.7g saturates and 1g salt.


Perfect for packing into your lunch box, this Chinese-inspired tofu, broccoli and noodle salad is ready in less than 30 minutes.

  1. In a small jug, combine the soy sauce, honey and ginger. Set aside until needed.
  2. Prepare the noodles following the packet instructions. Drain, and then rinse with cold water. Cook the broccoli in a pan of boiling, salted water for 3-5 mins, until just tender. Drain and rinse under with cold water. Transfer the noodles and broccoli to a serving dish and pour over the dressing. Toss to coat.
  3. Slice the tofu into 1cm strips and then brush with the oil. Griddle in a hot griddle pan for 2-3 mins on each side, until golden. Arrange over the noodles and drizzle with a little sesame oil, if you like. Serve.

See more Packed lunch ideas

sals tea: Recipe for Sunday dinner

Chipotle and chorizo red mac 'n' cheese

  • Rating: 5 stars
  • Takes: 5 mins to prepare and 20 mins to cook
  • Serves: 6


  • 75g chorizo (from a ring), thinly sliced on the diagonal
  • 40g butter
  • 75g plain flour
  • 450ml semi-skimmed milk
  • 500g passata
  • 1 tbsp chipotle chilli and smoked paprika paste
  • 175g extra-mature lighter cheese, grated
  • 125g pack half-fat mozzarella, roughly torn
  • 300g spirali or macaroni
  • 2 tbsp chopped fresh parsley

Each serving contains 518 calories, 10.7g sugar, 21.4g fat, 11.6g saturates and 1.7g salt.


Spice up a classic pasta dish with this with the red mac 'n' cheese recipe. With a smoky chipotle tomato sauce and crispy chorizo topping, this cheesy pasta is sure to be a hit with everyone, plus it's ready in under 30 minutes and wallet-friendly, too.

  1. Put the chorizo in a large pan and dry-fry over a medium heat until golden, crispy and plenty of oil has been released. Use a slotted spoon to lift out the chorizo, leaving the oil in the pan.
  2. Add the butter to the pan and heat until melted, then stir in the flour and mix to a paste. Cook for 30 secs, then add the milk, a little at a time, stirring continuously until smooth and thick. Stir in the passata and chipotle paste and simmer for 2 mins. Turn off the heat and stir in the cheeses to melt.
  3. Cook the pasta following the pack instructions, drain, then stir into thesauce and reheat if necessary. Divide the mac ’n’ cheese between serving bowls. Warm the crispy chorizo in the microwave for a few seconds, if you like, then scatter over the pasta. Top with the chopped parsley.

See more Chorizo recipes

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.

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.