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This months NEW recipes -

April
1 header april.png
April

Spring has arrived, this month’s recipes contain a few lovely spring time ingredients

8 Creamy pasta with asparagus & peas (v)
3 vegan-pulled-jackfruit
7 lamb and lettuce pan fry
6
5 gammon-with-watercress-mustard-lentils
4 Feta stuffed roasted onions
1 chicken-satay-salad
2 one pan breakfast

Chicken satay salad

Serves 2 kcals 353, fibre 7g

•          1 tbsp tamarind paste

•          1 tsp medium curry powder

•          ¼ tsp ground cumin

•          1 garlic clove, finely grated

•          1 tsp clear honey

•          2 skinless chicken breast fillets (or use turkey breast)

•          1 tbsp crunchy peanut butter (choose a sugar-free version with no palm oil, if possible)

•          1 tbsp sweet chilli sauce

•          1 tbsp lime juice

•          A little sunflower oil, for wiping the pan

•          2 Little Gem lettuces hearts, cut into wedges

•          ¼ cucumber, halved and sliced

•          1 banana shallot, halved and thinly sliced

•          Generous handful coriander, chopped

•          Seeds from ½ pomegranate

 

  1. Pour the tamarind paste into a large dish and stir in the curry powder, cumin, garlic and honey. Mix well. Slice the chicken breasts in half horizontally to make 4 fillets in total, then add to the marinade and mix well to coat. Set aside in the fridge for at least 1 hr, or overnight, to allow the flavours to penetrate the chicken.

  2. Meanwhile, mix the peanut butter with the chilli sauce, lime juice, and 1 tbsp water to make a spoon- able sauce. When ready to cook the chicken, wipe a large non-stick frying pan with a little oil. Add the chicken and cook, covered with a lid, for 5-6 mins on a medium heat, turning the fillets over for the last min, until cooked but still moist. Set aside, covered, to rest for a few mins.

  3. While the chicken rests, toss the lettuce wedges with the cucumber, shallot, coriander and pomegranate, and pile onto plates.

  4. Spoon over a little sauce. Slice the chicken, pile on top of the salad and spoon over the remaining sauce. Eat while the chicken is still warm.

 

https://www.bbcgoodfood.com/recipes/chicken-satay-salad

1 chicken-satay-salad.jpg

One-pan English breakfast

Serves 4 kcal 349, fibre 1g

  • 4 good-quality pork chipolatas

  • 4 rashers smoked back bacon

  • 140g button mushroom

  • 6 eggs

  • 8 cherry tomatoes, halved

  • Handful grated cheese (optional)

  • 1 tbsp snipped chives

 

 

  1. Heat the grill to high. Heat a medium non-stick frying pan, add the chipolatas and fry for 3 mins. Add the bacon, turning occasionally, until it starts to crisp, about 5 mins more.

  2. Tip in the mushrooms and continue to cook for a further 3-5 mins. Drain any excess fat and move the ingredients so they are evenly spread out.

  3. Season the eggs, then add to the pan, swirling to fill the spaces.

  4. Gently move with a fork for 2 mins over a low-medium heat until beginning to set. Scatter over the tomatoes, cheese, if using, and chives, then grill for 2 mins until set.

  5. Cut into wedges and serve with your favourite sauces.

 

 

https://www.bbcgoodfood.com/recipes/one-pan-english-breakfast

2 one pan breakfast.jpg

Vegan pulled Jackfruit (V)

Serves 4 – 6, kcals 135,  fibre 2g   

Use jackfruit to make this clever vegan 'pulled' meat substitute, perfect for stuffing into bread rolls and enjoying with all the barbecue trimmings

 

  • 1 tbsp vegetable oil

  • 1 red onion, finely chopped

  • 1 tsp ground cinnamon

  • 1 tsp cumin seeds

  • 2 tsp smoked paprika

  • 2 tsp chipotle Tabasco

  • 1 tbsp apple cider vinegar

  • 4 tbsp BBQ sauce

  • 200g tin chopped tomatoes

  • 2 x 400g cans young jackfruit

   

 

  1. Heat the oil in a frying pan and cook the onion until very soft, for around 10-12 mins. Add the cinnamon, cumin and paprika to the onions and cook for a further 2-3 mins.

  2. Next add the Tabasco, vinegar and bbq sauce and mix well before adding in the tomato, the drained jackfruit and 200ml water.

  3. Leave to simmer gently, covered, for 30 mins stirring every 5-10 mins to help break down the jackfruit, then take the lid off and cook a further 10 minutes.

  4.  Once cooked, use a fork to make sure all of the jackfruit is well shredded.

  5. Check seasoning and add another tbsp of bbq sauce if necessary for extra stickiness.

 

 

https://www.bbcgoodfood.com/recipes/vegan-pulled-jackfruit

3 vegan-pulled-jackfruit.jpg

Feta stuffed roasted onions (V)

Serves 2, kcals 742, fibre 5g

These stuffed onions make an excellent vegetarian main course

 

  • 2 medium onions

  • 2 tbsp olive oil (or oil from the tomatoes) plus extra for drizzling

  • 200g block of feta cheese, crumbled

  • 50g white or brown breadcrumbs

  • 1 red chilli, seeded and finely chopped

  • 6 pieces of sundried tomatoes in olive oil, drained and chopped

  • a large pinch of chopped fresh thyme leaves, plus extra sprigs

  • 2 tbsp chopped parsley

  • 50g/2oz walnut pieces, chopped

  • 1 medium egg, beaten

 

 

  1. Preheat the oven to 190C/gas 5/fan 170C. Peel the onions leaving them whole, removing the first layer of onion as you peel.

  2. Cut them in half across the middle and remove several layers from the centre of each using a teaspoon. Fill any holes with a small slice of onion taken from the centre layers. Arrange onion halves, cut side up in a small ovenproof dish. Pour a splash of water into the dish and brush the onions with some of the oil. Cover the dish tightly with foil and bake for 45-50 minutes until they are tender.

  3. Meanwhile, finely chop the inner layers. Heat the remaining oil in a medium sized saucepan and fry the chopped onion, stirring occasionally, for 10 minutes until soft and beginning to brown, leave to cool.

  4. Mix the cooled chopped onions in a bowl with half the feta, the breadcrumbs, chilli, sun-dried tomatoes, chopped thyme and parsley, walnuts, beaten egg and some salt and freshly ground black pepper. Stir well until everything's combined.

  5. Increase the oven to 200C/gas 6/fan 180C. Divide the feta stuffing between the onions, then scatter over the remaining cheese and sprinkle over a few thyme sprigs.

  6. Drizzle over a little oil from the tomato jar and cook for 25 minutes until the stuffing is bubbling and the feta is golden brown.

 

 

https://www.bbcgoodfood.com/recipes/feta-stuffed-roasty-onions

4 Feta stuffed roasted onions.jpg

Gammon with watercress & mustard lentils

Serves 2, kcals 604, fibre 10g

 

  • 250g pouch cooked puy lentils

  • 4 tsp honey mustard dressing

  • 100g watercress

  • 2 smoked gammon steaks

 

 

  1. Heat 1 tbsp olive oil in a medium-sized saucepan. Add the lentils, 1 tbsp dressing, ½ the watercress and 150ml of water, and cook for 7-8 mins or until the watercress has wilted and the lentils have broken down a little.

  2.  Season.

  3. Grill the gammon steaks to your liking

  4. Serve with the lentils and remaining watercress tossed in the rest of the dressing.

 

https://www.bbcgoodfood.com/recipes/gammon-watercress-mustard-lentils

5 gammon-with-watercress-mustard-lentils.jpg

Balsamic Roasted Purple Sprouting Broccoli

Serves 4-6 people

 

  • 400g purple sprouting broccoli

  • 1 garlic clove

  • 2 tbsp balsamic vinegar

  • 1 tbsp olive oil

  • Sea salt

  • Freshly ground pepper

  • 50g pine nuts

 

1. Heat your oven to 200°C/Fan 180°C/Gas 6.

2. Trim the dry ends from the purple sprouting broccoli. Cut any thicker stalks in half. Place them on a baking tray.

3. Peel and grate the garlic clove. Whisk it with the balsamic vinegar, olive oil and plenty of salt and pepper.

4. Pour the balsamic dressing over the broccoli and toss to coat the broccoli thoroughly. Scatter over the pine nuts.

5. Slide the baking tray into the oven and roast the broccoli for 10-15 mins. The broccoli stalks should be tender and the florets slightly charred.

6. Serve on a platter with any balsamic dressing from the baking tray drizzled over.

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Lamb & lettuce pan-fry

Serves 4, kcals 465, fibre 1g

 

  • 1 tbsp olive oil

  • 4 lamb neck fillets, cut into chunks

  • 2 handfuls frozen peas

  • 150ml chicken stock

  • 3 Baby Gem lettuce, cut into quarters

 

 

  1. Heat the oil in a frying pan until sizzling, add the lamb. Season with salt, if you like, and pepper, then cook for 6-7 mins until browned on all sides. Scatter in the peas, pour in the stock, then bring up to a simmer and gently cook until the peas have defrosted.

  2. Add the lettuce to the pan and simmer for a few mins until just starting to wilt, but still vibrant green.

  3. Serve scooped straight from the pan, with new potatoes.

 

https://www.bbcgoodfood.com/recipes/lamb-lettuce-pan-fry

7 lamb and lettuce pan fry.jpg

Creamy pasta with asparagus & peas (V)

Serves 2, kcal 658, fibre 7g

 

  • 250g fusilli or your favourite pasta shape

  • 300g asparagus spear woody ends removed, cut into lengths

  • 175g frozen pea

  • zest and juice ½ lemon

  • 100g soft cheese with chives

 

  1. Cook the pasta following the pack instructions. Two minutes before the end of the cooking time, add the asparagus and peas.

  2. Boil everything together for the final 2 mins, then scoop out and reserve a cup of the cooking liquid from the pan before draining the pasta and veg.

  3. Return the pasta and veg to the pan and add the lemon zest, soft cheese and seasoning.

  4.  Add a squeeze of lemon juice to taste and stir in 2-3 tbsp of the cooking liquid to loosen the sauce.

  5. And serve

 

https://www.bbcgoodfood.com/recipes/creamy-pasta-asparagus-peas

8 Creamy pasta with asparagus & peas (v).jpg

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