Nutrition@Home

Serves: 1

Calories: 315kcal

Preparation time: 10 minutes

Cooking Time: 5 minutes

Ingredients

50g Porridge Oats

200ml Semi-Skimmed Milk

1 Medium Dessert Apple, Diced

Pinch of Cinnamon

Method

• Throw all of the ingredients into a saucepan.
• Heat and stir until boiling, then lower the heat and simmer gently for 5 minutes, stirring often.
• Spoon the porridge into a serving bowl and add a sprinkle of cinnamon

Serves: 1

Calories: 309kcal

Preparation time: 10 minutes

Cooking Time: 5 minutes

Ingredients

1 Wholemeal English Muffin, Cut in Half

1 Poached Egg

1 Slice Lean Roast Ham

20g Reduced-Fat or Light Medium Hard Cheese

2fsp Low-Fat Spread

20g Fresh Spinach Leaves

Pinch of Black Pepper

Method

• Preheat the grill and toast the muffins on the cut sides only.
• Poach the egg in gently simmering water for 3-4 minutes until the yolk is set but still runny in the middle. 
• Spread the toasted muffin sides with the low-fat spread, and layer the spinach leaves, ham and cheese on 1 half.
• Place the poached egg on top, season with black pepper and top with the other half of the muffin.

TIPS: If you prefer, you can scramble the egg with 4 tablespoons of semi-skimmed milk – pour the mixture into a heated pan, cook and stir until the eggs are just set.

Mkes: 6 Bars

Calories: 300kcal

Preparation time: 15 minutes

Cooking Time: 25 minutes

Ingredients

150g Jumbo Oats

2 Very Ripe Medium Bananas

60g Cherries

60g Cranberries

40g Sunflower Seeds

40g Pumpkin Seeds

60g Melted Butter

Method

• Preheat the oven to 200C (fan 180C, gas mark 6). Mix the oats, cherries, cranberries and seeds together in a bowl.
• Pour in the melted butter and mix in thoroughly to make sure the oats are well coated.
• On a separate plate, mash the bananas into a pulp with a fork, then add the oat mixture and mix well.
• Spread the mixture into a 30x20cm tin and bake in the oven for 20-25 minutes.
• Once cooked, transfer to a wire rack to cool, then cut into 6 bars.

TIPS: Press the mixture into the baking tin well to help the binding process – but not too hard; try increasing the amount of mashed banana to moisten the mixture before baking.

Serves: 1

Calories: 437kcal

Preparation time: 5 minutes

Cooking Time: 5 minutes

Ingredients

2 Eggs

4tbsp Semi-Skimmed Milk

2 Slices Wholemeal Toast

2 tsp Low-Fat Spread

Pinch of Black Pepper

Method

• Lightly mix the eggs and milk in a bowl.
• Melt the low-fat spread in a pan and add the egg mixture. Cook over a medium high heat, stirring slowly and gently until they’re just set, with big, soft curds.
• Serve the eggs on the slices of toast, sprinkled with chives and some pepper.

TIPS: Add a handful of Spinach for 1 of your 5 a day!

Serves: 2

Calories: 646kcal

Time: 50 minutes

Ingredients

2 skinless chicken breasts

2tsp Dried Italian Herbs

2stp Worcester Sauce

1 Onion, Chopped

10 Mushrooms, Sliced

2 x 400g cans of chopped tomatoes

220g dry wholewheat pasta

Freshly grounf Black Pepper

Fresh Basil to garnish

1/2 tbsp of Olive Oil

Method

• Preheat the oven to 180C or gas mark 4
• Gently fry the onions in a little olive oil for about 5 minutes
• Put the onions, mushrooms and all other ingredients (except the pasta) into an ovenproof dish and mix thoroughly. Bake in the oven for 40 minutes, or until the chicken is cooked through.
• Meanwhile, cook the pasta according to the packet instructions.
• Serve the chicken with the pasta, and garnish with fresh basil.

Allergy Advice: THIS RECIPE CONTAINS WHEAT (GLUTEN),  WORCESTER SAUCE MAY CONTAIN BARLEY (GLUTEN) AND FISH, SOME PASTA CONTAINS EGG, SO ALWAYS CHECK THE LABEL.

Serves: 2

Calories: 503kcal

Time: 30 minutes

Ingredients

225g lean beef, cut into strips

100g mushrooms, slices

200g dry wholewheat pasta

225g can of chopped tomatoes

1 red pepper, sliced

1 tbsp tomato ketchup

1 courgette, chopped

Dried mixed herbs

Method

• In a saucepan or wok, fry the meat and garlic for 4 to 5 minutes, until browned. You shouldn’t need any oil.
• Add the red pepper, courgette and mushrooms, and stirfry for 2 minutes. Stir in the chopped tomatoes, ketchup and herbs, and season to taste. Bring to the boil and simmer for 5 minutes.
• Cook the pasta according to the packet instructions.
• Drain it and stir into the sauce.

Allergy Advice: THIS RECIPE CONTAINS WHEAT (GLUTEN), TOMATO KETCHUP CONTAINS WHEAT (GLUTEN) AND ,MAY ALSO CONTAIN CELERY. READY-MADE SAUCES CAN
CONTAIN A VARIETY OF ALLERGENS, SO ALWAYS CHECK THE LABEL. SOME PASTA CONTAINS EGG

Serves: 2

Calories: 605kcal

Time: 60 minutes

Allergy Advice: MILK

Ingredients

1 tbsp olive oil (or vegetable oil)

1 large onion, chopped

2 garlic cloves, finely chopped

1 large tomato, chopped

250g bonless chicken, chopped

1 tbsp lower-fat yoghurt

1 medium chilli, chopped

1/4 tsp chilli powder

1/4 tsp coriander powder

1/4 tsp cumin powder

1/4 turmeric powder

2 tbsps water

130g brown basmati rice, uncooked

160g cauliflower

Garnish

2cm cube of ginger, finely chopped

1 tbsp chopped fresh coriander

Method

• Heat the oil and fry the onions until soft. Add garlic, tomato, tomato purée, chopped chilli and spices. Cook for a few minutes and then add 2 tablespoons of water and allow to reduce.
• Add chicken and cook for 10 to 15 minutes on a medium heat, then add the yoghurt, stirring slowly. Season with black pepper and simmer for a further 5 to 10 minutes.
• Meanwhile, cook the rice following the packet instructions and boil or steam the cauliflower until tender.
• Garnish the curry with ginger and coriander.
• Serve with rice and cauliflower.

Serves: 2

Calories: 307kcal

Time: 35 minutes

Allergy Advice: WHEAT (GLUTEN) & EGGS

Ingredients

1 tsp vegetable oil 

1 onion, finely chopped

1 garlic glove, finely chopped

400g tin of chopped tomatoes

A pinch of mixed dried herbs

Pepper to taste

2 tbs tomato puree

210g dry wholewheat pasta

Method

• Heat the oil in a saucepan or frying pan. Cook the onion on a medium heat until soft.
• Add the garlic and cook for another minute. Make sure the pan is not too hot when you add the garlic, as it burns easily and will make the sauce taste bitter.
• Add the tin of chopped tomatoes, tomato purée and mixed herbs.
• Simmer gently for 15 minutes until the sauce is thick and rich.
• Add pepper to taste.
• Cook the pasta according to packet instructions, mix in with the sauce and serve topped with fresh herbs.

OTHER OPTIONS
Add a tin of tuna or some sliced vegetables to the sauce at step 3. Try mushrooms, peppers or courgettes.
Pour the sauce over fish fillets and back in the oven at 180C (gas mark 4) for 15-20 minutes. Use the sauce as a pizza topping. Just sprinkle with grated reduced-fat cheese and your favourite vegetables.

Serves: 4

Calories: 366kcal

Time: 60 minutes

Allergy Advice: WHEAT (GLUTEN), FISH & MILK

Ingredients

700g potatoes, peeled and dices

4 fillets of haddock (or any kind of white fish or salmon)

425ml 1% fat milk

25g low-fat spread

25g flour

25g reduced-fat strong hard cheese

320g broccoli (to serve)

Method

• Preheat the oven to 200C or gas mark 6.
• Start by preparing the potatoes. Boil them for about 10 to 15 minutes until they’re soft, then drain them and mash with a little milk.
• To make the sauce, mix the milk, low-fat spread and flour in a small pan and warm over a medium heat. Stir continuously until the sauce starts to bubble and thicken.
• Pour the sauce over chunks of fish in a n ovenproof dish, then top with mashed potato and sprinkle the cheese over the top.
• Bake in the centre of the oven for 30 minutes until the top is golden brown. Serve with broccoli.

Serves: 2

Calories per serving: 292kcal

Time: 55 minutes

Allergey advice: WHEAT (GLUTEN), FISH & MILK

Ingredients

2 Skinless Chicken Fillets cut into Strips

1 Small Onion, Chopped

1 tbsp Vegetable Oil

1/2 Lemon, Plus its juice

6 Mushrooms

1 tbsp Parsley, Chopped

1 glass of low-salt stock

A pinch of dried Dill

A pinch of Black Pepper

Method

• Gently fry the chicken in the oil until golden brown.
• Remove it from the pan and put it on a plate.
• Put the mushrooms and onion in the pan, stir and add the stock. Add a pinch of dill and simmer over a low heat.
• Grate the lemon zest into the pan, then add the parsley, lemon juice and black pepper. Cook until the sauce has reduced by half, then put the chicken back in the pan.
• Simmer for another 15 to 20 minutes, until the chicken is cooked through.
• Serve with wholegrain rice and 160g steamed green vegetables, such as cabbage or green beans.

Serves: 2

Calories: 564kcal

Time: 55 minutes

Allergy Advice: Soya

Ingredients

200g stewing beef or beef-style soya pieces

1tbsp curry powder

1 onion, finely

400g tin of chopped tomatoes

1 pepper, finely chopped

1 tbsp mango chutnet

1 tbsp tomato puree

1 carrot, chopped

130g brown basmati rice, uncooked

2 garlic cloves

Method

• Chop the beef into 2cm cubes.
• Brown the beef in a pan over a low heat. Add the onion and cook for 5 minutes, stirring occasionally.
• Add the chopped pepper, carrot and garlic, and cook for 5 minutes, stirring often to stop it fromsticking. Add a little water if necessary.
• Add the curry powder and stir well to mix
• Add tomatoes, mango chutney and tomato purée. Simmer gently for 20 minutes, adding more water if necessary.
• Cook rice according to the pack instructions and serve.

Serves: 2

Calories: 684kcal

Time: 45 minutes

Allergy Advice: WHEAT (GLUTEN)

Ingredients

1 tsp sunflower oil

1/2 onion, finely chopped

1 chicken Breast

1 Dessert Spoon Wholemeal Flour

1/2 red pepper, sliced

1 carrot, peeled and sliced

1-2 medium potatoes, clubes

130g brown Rice, Uncooked

1 Juice of orange Juice, or 75l unsweetened orange juice plus 25ml water

Chopped Parsley

Black Pepper

Method

• Heat the oil in a pan and brown the onion over a low heat for 2 to 3 minutes.
• Cut the chicken breast into large pieces and coat each piece in the flour. Then add the chicken to the pan and brown for 2 minutes, stirring all the time to make sure it doesn’t stick.
• Once the chicken is cooked, add the remaining ingredients. Then bring it to the boil, turn the heat down and simmer over a low heat for about 20 minutes, until the vegetables are soft and the chicken is thoroughly cooked.
• Meanwhile, cook the rice according to packet instructions.

Serves: 2

Calories: 452kcal

Time: 50 minutes

Ingredients

1/2 tbsp oil

100g lean mince beef

1 onion, finely chopped

1 garlic clove, finely chopped

400g can of chopped tomatoes

1 tbsp tomato puree

1/2 tsp chilli powder

1/4 tsp cumin

1/4 tsp coriander

1 red pepper, chopped

100g mushroom, sliced

1 small can of kidney beans

Black Pepper, freshly ground

150g wholegrain or brown rice, uncooked

Method

• Brown the mince over a gentle heat, stirring to stop it from sticking.
• Drain any excess fat from the meat, then add the onion and garlic to the mince and cook for 2 to 3 minutes.
• Add the chopped tomatoes, tomato purée and spices. Bring the sauce to the boil, then lower the heat and simmer gently for 10 to 15 minutes.
• Meanwhile, cook the rice according to the packet instructions.
• Add the chopped red pepper and sliced mushrooms and simmer for 5 minutes.
• Add the drained kidney beans and simmer for another 5 minutes.
• Add the black pepper to taste and serve with boiled rice.

OTHER OPTIONS
Serve any leftover sauce with baked potatoes

Serves: 6

Calories: 78kcal

Time: 45 minutes

Allergy Advice: WHEAT (GLUTEN) & EGGS

Ingredients

1/2 tbsp vegetable oil

1 medium onion, sliced

2 small carrots, sliced

3 celery sticks, sliced

400g tin of chopped tomatoes

80g green beans

1 1/2 tbsp tomato puree

1 leek, sliced

80g frozen peas

50g dried wholewheat pasta

1 litre boiling water

Pepper to taste

1 1/2 tsp dried herbs

Method

• Heat the oil in a large pan, add the onions, carrots, leeks and celery, and fry until sizzling. Lower the heat, cover and cook gently for 5 minutes, stirring occasionally if needed.
• Add the tin of tomatoes, water, tomato purée, green beans and frozen peas. Raise the heat to maximum. Bring to the boil and add the pasta, herbs and pepper.
• Lower the heat and simmer for 15 minutes or until the pasta’s cooked, stirring frequently to make sure the pasta doesn’t stick.