NUTRITIOUS FAMILY MEALS FOR LOCKDOWN

Are you looking for nutritious meals to keep the family fed during lockdown? We take a look at some of our favourite family-friendly recipes from the hundreds created by our chefs and nutritionists.

Servings are included in each recipe. To make more, multiply the ingredients for the number of servings you need.

Cod Tacos

Serves 1. 335 cals.

Ingredients

  • 140g Cod

  • 25g Shallots

  • 20g Spring onions

  • 2 Cloves garlic

  • 1 Lime

  • 1tsp Chopped coriander

  • ½ tsp Ground cumin

  • 0.2g Salt

  • 1.5 tsp Olive Oil

  • 25g Iceberg lettuce

  • 30g Sour cream

  • 2 Corn tacos

Method

  1. Finely grate the zest of one of the limes and add it to a food processor. Squeeze in the juice of the lime and add the garlic, coriander, coarsely chopped spring onions, cumin and 1 teaspoon salt and pulse until roughly chopped. Add the olive oil and 1 tablespoon water and continue to pulse until the mixture becomes a chunky sauce.

  2. Toss the cod in a bowl with all but 1 tablespoon of the sauce and let marinate for 10 to 15 minutes while you prepare the lettuce and the sour cream.

  3. In a large bowl, toss the remaining 1 tablespoon coriander sauce with the lettuce, finely chopped shallots, the juice of the second lime and a small pinch of salt. 

  4. Heat a large non-stick skillet over medium-high heat. Add the remaining olive oil. Add the fish, so the pieces are in a single layer, and cook, turning, until the fish is just opaque and flakes easily with a fork, about 4 minutes. Divide the fish among the tortillas and top with lettuce. Serve with the sour cream and a squeeze of lime.

 

Chicken and Spinach Potato Pie

Serves 1. 428 kcal.

Ingredients

  • 160g Chicken breast 

  • 120g Mashed potato

  • 25g Onion

  • 50g Spinach

  • 1tbsp Parsley

  • 100ml Chicken stock 

  • 50ml Semi-skimmed milk

  • 1 tsp Olive Oil 

  • 1tsp Gravy granules

  • 1tsp Unsalted butter

  • Add Salt and pepper for seasoning

Method

  1. Dice the chicken into cubes and season

  2. To make the mash, add the peeled potato to a pan of cold salted water, bring to the boil and cook for 20 minutes. Drain and allow to dry out slightly by leaving them in the sieve for 5-10 minutes. Then return to a dry pan and mash together with the butter and milk. Add salt to season. Set aside in a piping bag if you have one, if not cling film the mash to prevent a skin forming.

  3. Heat a frying pan, add oil and when hot add the chicken and onions and gently fry for 6 minutes. Add chicken stock, gravy granules and milk and mix into a light sauce. Bring sauce to the boil and allow to simmer.  Add the spinach and cook for 2 minutes then remove from the heat and allow to cool.

  4. Place the chicken and spinach mix into an ovenproof dish. Warm the mashed potato and spoon into a piping bag.  Pipe the mash onto the chicken and spinach mix and bake in the oven 160c for 20 minutes, until the potato top is brown.

  5. Remove the pie from the oven, sprinkle with chopped parsley and serve.

 

Chicken Enchilada

Serves 1. 569 kcal.

Ingredients

  • 130g Chicken breast

  • 25g Red onion

  • 25g Red peppers

  • 30g Cherry tomatoes

  • 10g Spring onion

  • 1 Clove of garlic

  • 60g Whole Wheat flour tortilla

  • 20g Grated cheese

  • 80ml Semi skimmed milk

  • 5g Flour

  • 10g Butter

  • 1 tsp Olive Oil 

  • 1tsp Lime juice

  • 1tbsp Fajita spice

  • ½tsp Chopped coriander

  • Add Salt and pepper for seasoning

Method

  1. Place the sliced chicken, onions, garlic, peppers and tomatoes into a bowl and mix in the Fajita spice, lime juice, coriander and seasoning and leave to stand for 30 minutes to 1 hour.   

  2. Heat the oil in a frying pan when the oil is hot, place all the mixed ingredients and fry for 5-6 minutes until golden brown.  Remove from heat and allow to cool. 

  3. Melt the butter in a pan, sprinkle with flour and slowly mix in the hot milk to a smooth creamy sauce. 

  4. Fill the tortillas with the chicken mix, add half the cheese and roll and place into the dish. Cover with the sauce and sprinkle with the remaining cheese. 

  5. Place in the oven and cook for 20 minutes.  When cooked remove from the oven and sprinkle with coriander and serve.

 

Chicken Carbonara

Serves 1. 706 kcal.

Ingredients

  • 130g Chicken breast

  • 75g Whole Wheat spaghetti

  • 30g Bacon medallions

  • 15g Grated parmesan

  • 1 tsp Olive oil

  • 1 Clove of garlic

  • 2 tbsp Half fat creme fraiche

  • 1 Egg yolk

  • ¼tsp Chopped fresh basil leaves

  • ¼tsp Chopped fresh parsley

  • 1tsp Finely grated lemon peel

  • Add Salt and pepper for seasoning

Method

  1. Heat the oil in a large frying pan over medium heat. Add the pancetta and garlic and fry until it is brown and crisp, about 8 minutes. Cool slightly. 

  2. In a large bowl, whisk together the creme fraiche, parmesan, egg yolk, basil, and parsley together. 

  3. Meanwhile, bring a large pan of salted water to a boil over high heat. Add the spaghetti and cook until it is just tender, stirring occasionally, about 10 minutes. Drain. 

  4. Add the chicken to the pan with the pancetta and stir to combine. Next, add the spaghetti and the cream mixture and toss over medium-low heat until the chicken is heated through and the sauce coats the spaghetti thickly, about 4 minutes (do not boil). Season the pasta, to taste, with pepper and salt if needed (the pancetta will likely add all the salt you need). 

  5. Transfer the pasta to a large wide serving bowl. Sprinkle the lemon zest over and serve.

 

Sausage, Mash and Onion Gravy

Serves 1. 649 kcal.

Ingredients

  • 250ml Chicken stock

  • 1 Sprig rosemary

  • 2 Sausages

  • 100g Potato

  • 10g Butter

  • 20g Skimmed milk

  • 70g Onion

    1 tbsp Gravy granules

  • 1 tsp Chives

Method

  1. To make the mash, add the peeled potato to a pan of cold salted water, bring to the boil and cook for 20 minutes. Drain and allow to dry out slightly by leaving them in the sieve for 5-10 minutes. Then return to a dry pan and mash together with the butter and milk. Add salt to season. Set aside in a piping bag if you have one, if not cling film the mash to prevent a skin forming.

  2. Place the chicken stock in a medium pan and bring to a simmer add the sausages and poach for 15 minutes.

  3. Preheat the oven to 200c

  4. Remove sausages from the pan (but reserve the stock for the sauce) and place on an oven tray. Cook for 10 minutes until golden brown.

  5. In a small pan over a medium heat add the onions and cook until browned, add the stock from the sausages and then the gravy granules, stir until thickened. 

  6. Serve the mash hot, topped with sausage and then lashings of gravy, finish with some freshly chopped chives.

 

Fish Finger Sandwich

Serves 1. 519 kcal.

Ingredients

  • 120g Cod

  • 1 Egg

  • 20g Flour

  • 30g Panko crumbs

  • 1 White roll

  • 1 tbsp Light mayonnaise

  • 1 tsp Gherkin

  • 1 tsp Capers

  • 1 tsp Parsley

  • 1/2 tsp Dill

  • 2g Lemon zest

  • 5ml Lemon juice

  • 10g Gem lettuce

Method

  1. Preheat the oven to 170c

  2. Slice the cod in goujons (pieces around the size and shape of a finger), then panee (or breadcrumb) them in breadcrumbs. Firstly dip the fish into flour and coat then shake off the excess, transfer to the egg and repeat the process of coat and shake of excess then finally the breadcrumbs. Once coated place on an oven tray and bake for 12-15 minutes

  3. Finely dice the gherkins, chop the parsley and dill. Zest and juice the lemon. Mix all together with mayonnaise and capers. This is now tartar sauce.

  4. Slice the bread roll and wash the lettuce, build the sandwich by spreading the tartar sauce on the top and top of the sliced bread roll, add the lettuce and finally the fish fingers.

  5. Serve

 

Cheese Pizza

Serves 1. 1154 kcal

Ingredients

  • 7g Active dry yeast

  • 250g Bread flour

  • 1 tsp Extra virgin olive oil 

  • 1 tsp Salt

  • 1 tsp Sugar

  •  75g Tomato passata

  • 1 tsp Oregano

  • 5g Fresh basil

  • 40g Mozzarella

  •  20g Cheddar

Method

  1. Preheat the oven to the hottest it will go (around 240°C), before starting to make the dough. Put in a couple of pizza stones, or 2 large baking trays, to get really hot.

  2. Mix the flour, yeast, salt and sugar together in a mixing bowl. Make a well in the centre and add the oil, then add about 110ml water to bring together as a dough. Tip out onto a floured surface and knead for 1 minute, just until smooth. Leave to rest in the bowl, make sure it's covered.

  3. It’s time to shape the pizzas! Roll out on a lightly floured surface, to about 25cm in diameter. Stretch and press the pizza dough with your fingertips until it is about 30cm diameter, indenting a thicker crust around the edges. The middle should be about 5mm, and the crust about 1cm deep.

  4. Spread the pizzas with sauce and add your toppings (don’t add too many, or you’ll end up with a soggy pizza). Slide the pizzas onto the preheated pizza stones or hot baking trays, you can transfer the pizza to greaseproof paper to move them easily. Bake for 10-15 minutes until the base is golden and crisp.

  5. Serve with fresh basil.

 

Tuna Pasta Bake

Serves 3. 579 kcal per serving

Ingredients

  • 300g Penne/Fusilli Pasta 

  • 25g Butter 

  • 25g Plain Flour

  • 300ml Milk 

  • 50g Strong Cheddar 

  • 160g Tinned Tuna 

  • 120g Sweetcorn 

  • 2 tbsp Parsley

  • 1 tsp Paprika

  • 1 tsp Oregano 

  • ½ tsp Chilli Flakes 

Method

  1. Preheat the oven to 160c.

  2. In a medium saucepan over a medium heat, add butter and melt without colour. Add the flour and stir to combine to paste, cook for 1 minutes whilst stirring to ensure it doesn’t burn. Gradually add the milk until you reach a sauce consistency.

  3. Once cooked, set aside until later.

  4. Place the pasta into a pan and cover with 200ml of salted water.  Bring to boil, cover and allow to simmer for 20 minutes until the pasta is cooked, drain the water off and set the pasta to one side.

  5. In a large bowl mix together the tuna, sweetcorn, parsley, paprika, oregano and chilli flakes. Add the cooked pasta and white sauce, season with salt and pepper to taste. 

  6. Transfer to an ovenproof dish and bake in the oven for 30-40 minutes.

  7. Serve sprinkled with fresh parsley.

 

Beef Lasagne

Serves 2. 605 kcal per serving.

Ingredients

  • 150g Minced beef

  • 35g Onion

  • 35g Carrot

  • 2 tsp Tomato puree

  • 300g Chopped tomato

  • 1 tsp Oregano

  • 100ml Beef stock

  • 4 Lasagne sheets

  • 200ml Skimmed milk

  • 25g Flour

  • 25g Butter

  • 30 Cheddar

  • 15g Parmesan

Method

  1. In a medium saucepan over a medium heat, add butter and melt without colour. Add the flour and stir to combine to paste, cook for 1 minutes whilst stirring to ensure it doesn’t burn. Gradually add the milk until you reach a sauce consistency.

  2. Once cooked, set aside until later.

  3. In a medium pan over a medium/high heat, add the beef mince and fry until coloured. Add the onion and carrot, and cook for 2-3 minutes. Then add the tomato paste and cook out for a further 2 minutes before adding the chopped tomatoes, beef stock and oregano.

  4. Allow to simmer and reduce slightly before setting aside ready to build the lasagne

  5. To build the lasagne: in an oven proof dish start with a layer of beef and top with lasagne sheets, then add the white sauce, then beef and lasagne sheet and repeat 2 more times. Finish the final lasagne sheet and top with white sauce and grated cheddar and parmesan cheese.

  6. Bake in an oven at 170c for 25-35 minutes.

  7. Serve with freshly chopped parsley and lightly dressed salad for a perfect meal to share.

 

Pie and Mash

Serves 1. 681 kcal.

Ingredients

  • 100g Potato

  • 10g Butter

  • 20g Skimmed milk

  • 50g Shortcrust pastry

  • 100ml Beef stock

  • 1 tsp Gravy granules

  • 100g Diced beef

  • 25g Onion

  • 25g Potato

  • 25g Peas

Method

  1. To make the mash, add the peeled potato to a pan of cold salted water, bring to the boil and cook for 20 minutes. Drain and allow to dry out slightly by leaving them in the sieve for 5-10 minutes. Then return to a dry pan and mash together with the butter and milk. Add salt to season. Set aside in a piping bag if you have one, if not cling film the mash to prevent a skin forming.

  2. Heat the oil in a large heavy-bottomed pan and fry the meat, stirring frequently, until browned on all sides.

  3. Add the diced onions and cook for 5 minutes until coloured.

  4. Add the potatoes, salt and freshly ground black pepper and the stock and bring to the boil.

  5. Reduce the heat and simmer gently for around 5-10 minutes until thickened, then add the peas.

  6. Preheat the oven to 190C/375F/Gas 5.

  7. Transfer the filling mixture to an ovenproof dish. Cover with pastry, ensure you make a steam hole in the centre of the pie by slashing with a sharp knife

  8. Transfer to the oven and cook for 20 minutes. Serve hot. With the warm mashed potato

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