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This months NEW recipes -

June
1a June Dairy.jpg
June’s Recipes.
As 1st of June is World Milk Day, this month recipes all have an element of dairy included, feel free to use any type of milk or cheese product or dairy substitute in any of these recipes (except the almond Chicken)
8 Pear and goat's cheese salad
7 Ultimate cheese and onion pie (V)
5 courgette soup
6 Chicken & Chorizo mash pots
4 Milk-poached chicken with peas and pasta
3 Almond milk chicken
1 cauliflower cheese
2 Milk-braised fennel with thyme breadcrumbs

Easy Cauliflower Cheese (V)

Serves 5 Kcals 350, Fibre 2.7

  • 1 medium cauliflower

  • 1 tbs butter

  • 3 tablespoons wholemeal plain flour

  • 725ml milk

  • 250g tasty cheese (reduced fat)

  • 1 tsp ground cumin

 

  1. Cut the cauliflower into florets and add a pot of boiling water to cook for 3-4 minutes or until tender

  2. Drain the cauliflower and place to the side

  3. Melt the butter in a saucepan over a medium heat, add the ground cumin and flour and stir for two minutes, slowly add the milk stirring the whole time until it starts to boil

  4. Add the cheese and stir until the cheese has melted

  5. Pour the cheese sauce over the cauliflower

  6. Pop under a hot grill to brown top and serve

 

Tips

Add dried chilli flakes for a hit of spice

1 cauliflower cheese.jpeg

Milk-braised fennel with thyme breadcrumbs (V)

Goes great with fish!

Serves 4, Kcals 148, Fibre 6.6g

  • 10 mins to prepare and 40 mins to cook

  • 1 tbsp olive oil

  • 2 large fennel bulbs, thickly sliced

  • 250ml (8 fl oz) whole milk

  • 3 garlic cloves, finely sliced

  • 4-5 sprigs fresh thyme, leaves picked

  • 30g fresh white breadcrumbs

  • 1 lemon, zested

  • 25g (1oz) vegetarian hard cheese or Parmesan, finely grated

 

  1. Preheat the oven to gas 4, 180°C, fan 160°C.

  2. Heat the oil in a frying pan over a high heat. Add the fennel and cook, turning until lightly golden and just beginning to soften. Remove from the heat and set aside until needed.

  3. Meanwhile, pour the milk into a small pan set over a medium heat. Add the garlic and half the thyme leaves and bring to a simmer. Turn off the heat and leave to infuse for 4-5 minutes.

  4. Arrange half the fennel in a 1.5ltr (2 1/2pt) dish and pour over half the infused milk. Then add the remaining fennel and the remaining milk.

  5. In a bowl, combine the breadcrumbs, lemon zest, remaining thyme leaves, grated cheese and seasoning.

  6. Scatter the breadcrumb mixture over the fennel and bake for 30-35 minutes, until the fennel is tender and the topping golden. Leave to stand for 5-10 minutes before serving.

2 Milk-braised fennel with thyme breadcrumbs.jpg

Almond milk chicken

Serves 6, Kcals 536, Fibre 2.8g

 

  • 3 tbsp olive oil

  • 1 onion, finely diced

  • 75g flaked almonds

  • 100g fresh breadcrumbs

  • 1 tbsp chopped thyme leaves

  • 2 tbsp fresh chopped parsley

  • 2 lemons

  • 1 medium egg

  • 1 medium whole chicken

  • 6 cloves garlic, with skin on

  • 500ml unsweetened almond milk

  • 2 tbsp cornflour

 

  1. Preheat the oven to 190°C/gas mark 5. Heat 1 tbsp of the oil in a pan and cook the onion for 8-10 minutes until soft.

  2. Meanwhile, in a frying pan, toast the flaked almonds for 1-2 minutes until golden, then set aside.

  3. Place the breadcrumbs, thyme, parsley, zest and juice of 1 lemon and the egg in a bowl and add the almonds and the softened onion. Season and mix well to combine until it comes together.

  4. Heat the remaining oil in a large, lidded, ovenproof pan. Brown the chicken all over, then carefully remove it from the pan and place the stuffing mixture in the cavity of the chicken along with ½ a lemon and 2 cloves of the garlic.

  5. Place it back in the pan, then add the remaining garlic cloves around it and season the chicken. Pour in the almond milk, put the lid on and place in the oven for 1 hour, basting occasionally.

  6. After 1 hour, remove the lid and cook for a further 30 minutes, until the chicken is completely cooked through.

  7. Transfer the chicken to a chopping board and cover it, then leave it to rest for 15 minutes. Meanwhile, mix the cornflour with 2 tbsp water until it makes a smooth paste.

  8. Place the pan with the almond milk sauce over a medium heat and whisk in the cornflour mixture. Simmer for 5 minutes or until thickened, then taste and season.

  9.  Keep warm and serve with the chicken.

3 Almond milk chicken.jpg

Milk-poached chicken with peas and pasta

Serves 4, kcals 462, Fibre 5.4g

  • 2 chicken breasts

  • 500ml whole milk

  • 2 garlic cloves, sliced

  • 1 lemon, zested 

  • 6 tarragon sprigs

  • 225g tagliatelle

  • 175g frozen peas

  • 3 tbsp cornflour

  • 80g reduced-fat soured cream

  • 1 tbsp Dijon mustard

  1. Place the chicken breasts between 2 sheets of clingfilm on a chopping board. Bash the chicken with a rolling pin to flatten to about 1.5cm thick.

  2. Pour the milk into a medium saucepan and add the chicken, garlic, lemon zest and half the tarragon. Season, bring to a gentle simmer over a low heat and cook for 10 mins or until the chicken is cooked through. Remove the chicken and set aside to rest for 10 mins before cutting or shredding into thin slices.

  3. Meanwhile, bring a large pan of salted water to the boil and cook the tagliatelle for 10 mins until tender, adding the peas for the final 2 mins.

  4. Mix the cornflour with 4 tbsp cold water to make a paste. Strain the chicken poaching liquid into a clean saucepan and add the cornflour paste, soured cream and mustard. Stir together and simmer gently over a low heat for 2-3 mins until thickened.

  5. Drain the pasta and peas. Add to the creamy sauce along with the chicken and toss gently to combine. Divide between 4 plates or bowls and scatter with the remaining tarragon to serve.

 

Tip: Gently simmering the chicken in the milk, and when thickening the sauce, will ensure the mixture doesn’t split – the liquid should just have a few small bubbles coming to the surface rather than a strong, bubbling boil.

4 Milk-poached chicken with peas and pasta.jpg

Courgette and Basil Soup (V)

Serves 4

  • 500g courgette cut into chunks

  • 1 tablespoon olive oil

  • 200ml cup water

  • 1 vegetable stock cube

  • 10g parmesan

  • 1 tablespoon milk

  • Large handful (25g) baby spinach

  • ½ bunch fresh basil

 

  1. Preheat the oven to 160°C. Roast the courgette for 15 minutes

  2. Add the olive oil and courgette to a large saucepan. Add water and stock cube. Simmer over a medium-high heat for 10 minutes until the courgette is tender

  3. Add parmesan, milk, spinach, basil and pepper

  4. Blend well until there are no lumps. Add more water as required to the desired consistency

  5. Serve hot with fresh basil leaves and a drizzle of olive oil

5 courgette soup.jpg

Chicken and chorizo mash pots

Serves 4, Kcals 750, Fibre 9g

  • 4 large potatoes, peeled and very thinly sliced

  • 1 knob of butter

  • Splash of milk

  • 100g (3½oz) strong Cheddar cheese, grated

For the filling

  • 1tsp olive oil

  • 486g pack skinless chicken thigh fillets, trimmed and cut into small cubes

  • 1 onion, finely chopped

  • 1 garlic clove, crushed

  • 1 leek, trimmed, washed and thinly sliced

  • 100g (3½oz) chorizo sausage, cut into thin slices

  • 400g of can chopped tomatoes

  • 1 tbsp tomato puree

  • 300ml vegetable stock

  • 1 red pepper, deseeded and cut into small pieces

 

 

  1. Place potatoes in a large pan of boiling water. Cook with the lid on for about 20 minutes until potatoes are tender. Drain, add a little butter and milk and mash.

  2. Preheat the oven to Gas Mark 4, 180ºC, 325ºF. In a large pan heat the oil and add the chicken, onion, garlic, leek and chorizo. Cook until chicken is lightly browned and leeks have softened. Add the remaining ingredients.

  3. Simmer on the hob for 30 minutes (15 mins with lid on then 15 mins off). Place in individual ovenproof pots, roughly top with a mound of mash, sprinkle with cheese and cook for 20-25 minutes until topping is golden and chicken cooked through, with no pink showing.

6 Chicken & Chorizo mash pots.jpg

Ultimate cheese and onion pie (V)

Serves 8, Kcals 391, Fibre 1.3g

 

  • 200g plain flour, plus extra for dusting

  • 100g chilled butter, cubed

  • 1 tbsp olive oil

  • 1 red onion, finely chopped

  • 4 spring onions, trimmed and finely chopped

  • 2 leeks, trimmed and finely chopped

  • 4 thyme sprigs, leaves stripped

  • 175g Cheddar, grated

  • 175g Cheshire cheese, grated

  • 1 egg, lightly beaten

  • baby leaf salad, to serve

 

  1. Combine the flour and a pinch of salt in a large bowl. Work the butter into the flour with your fingertips until the texture resembles coarse breadcrumbs. Gradually add 3-4 tsp ice-cold water, mixing until it just comes together (you may need a little less or more liquid, but don’t add too much). Bring the pastry together with your hands and shape into a disc. Wrap in clingfilm and

  2. Preheat the oven to gas 5, 190°C, fan 170°C and put a baking sheet on the middle shelf. Heat the oil in a large, heavy-based pan over a low heat. Add the red onion, season and cook for 1 min. Add the spring onions, leeks and thyme, stir well and cook for 2-3 mins. Add 200ml water and cook for 6-8 mins, stirring occasionally, until the liquid has almost evaporated and the onions are soft.

  3. Remove the pan from the heat and use a slotted spoon to transfer the mixture to a large bowl, discarding any liquid in the pan. Leave to cool completely. Once cooled, gently stir through the cheeses and half the beaten egg. Set aside.

  4. Remove the pastry from the fridge. Cut off a third, rewrap in clingfilm and return it to the fridge. On a lightly dusted surface, roll out the remaining two-thirds so it’s large enough to fill a 20cm-round, 4cm-deep loose-bottomed tin.

  5. Using a rolling pin to help you, drape the pastry into the tin, allowing the edges to overhang. Gently press the pastry into the sides of the tin so it fits snugly. Roll out the remaining third of the pastry for the lid.

  6. Spoon in the filling and spread it evenly over the pastry case. Use a little water to wet the rim of the pie and cover with the pastry lid. Press around the edge to seal; trim any overhanging pastry. Roll out the pastry trimmings, cut out leaves and twist a length into a stalk for decoration.

  7. Brush the top of the pie with most of the remaining egg, then make 2 small slashes in the top with a knife to let steam escape. Arrange the leaves and stalk on top, then brush with egg. Place on the hot baking sheet in the oven and bake for 40-50 mins until golden. Remove from the oven and leave to cool for 20 mins, then remove from the tin and serve with the salad.

 

Tip

No time to make pastry? Use a 375g pack of shortcrust and continue from step 2.

7 Ultimate cheese and onion pie (V).jpg

Pear and goat's cheese salad (V)

Serves 6 as a starter.  Kcals 166, Fibre 2.9g

  • 1 red onion, thinly sliced​

  • ½ lemon, juiced​

  • 3 ripe seasonal pears

  • 80g pack watercress, spinach & rocket

  • 1 rosemary sprig, leaves picked and roughly chopped

  • 125g pack soft goat’s cheese

  • 2 tbsp toasted flaked almonds

  • For the cranberry vinaigrette

  • 2 tsp red wine vinegar

  • 1 tbsp extra-virgin olive oil

  • 1 tbsp cranberry sauce

  • ¼ tsp Dijon mustard

 

  1. Put the onion in a heatproof bowl and cover with boiling water; set aside for 5 mins, then drain.

  2. Meanwhile, put the lemon juice in a mixing bowl and half-fill with cold water. Core the pears, slice each into 6 wedges, then

  3. transfer to the lemon-water.

  4. Put all the vinaigrette ingredients in a jug and use a hand blender to blitz smooth; season to taste. Add 1-2 tsp water as needed to loosen.

  5. Toss together the salad leaves, onion, half the rosemary and 2 tbsp cranberry vinaigrette. Transfer to a serving platter, top with the pears, then crumble over the goat’s cheese and scatter with the almonds and remaining rosemary. Drizzle with the remaining dressing to serve.

 

Tip

Thyme or parsley will work just as well as rosemary; you can also swap the flaked almonds for pecans, or toasted sunflower or pumpkin seeds

8 Pear and goat's cheese salad.jpg

Designed by AME solutions

Your Plan ...Your Way - 44U

Devised by Ann-Marie Edmunds

from First Taste Nutrition www.first-taste-nutrition.com

No reproduction without prior permission -

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