Family meals and recipes

Easy fish pie

Easy fish pie

Ingredients (serves 4)

  • 850g potatoes, peeled and cut into chunks
  • 300ml (½ pint) semi-skimmed milk, plus 3 tablespoons
  • Ground black pepper
  • 350g mixed fish chunks, such as haddock, cod, salmon and pollock
  • 100g broccoli, broken into small florets
  • 1 bunch spring onions, thinly sliced
  • 75g frozen peas
  • 1 x 20g sachet parsley sauce mix
  • 25g mature Cheddar cheese, grated

 

Equipment

Chopping board, knife, measuring spoons, grater, potato masher, pans and baking dish.

 

Method

  1. Preheat the oven to 190°C, fan oven 170°C, gas mark 5.
  2. Cook the potatoes in boiling water for about 20 minutes, until tender. Drain well, then mash them with 3 tablespoons of the milk. Season with some pepper.
  3. Meanwhile, arrange the chunks of fish in the base of a large baking dish.
  4. Lightly cook the broccoli, spring onions and peas in boiling water for 3-4 minutes, then drain them thoroughly. Add them to the baking dish and mix with the fish. Season with pepper.
  5. Empty the contents of the parsley sauce sachet into a saucepan. Pour a little milk into the pan and mix until smooth. Stir in the remaining milk and bring to the boil, stirring continuously. Simmer for 2 minutes, then pour evenly into the baking dish.
  6. Spoon the mashed potatoes on top, so that they cover the fish mixture, then scatter the grated cheese evenly over them. Transfer to the oven and bake for 35-40 minutes, until golden brown. Serve at once.

Preparation time: 25 minutes
Cooking time: 1 hour
Approximate cost for recipe: £5.76
Approximate cost per serving: £1.44

 

Handy hints

  • In some supermarkets you can buy packs of fish pie mix, containing smoked and unsmoked fish chunks, ready-prepared to save time. Check the packaging to make sure that the salt content is low.
  • Vary the vegetables if you like. Try sweetcorn, green beans and leeks for a change.

Download the Easy fish pie recipe

 

Pork and bean casserole

Pork and bean casserole

Ingredients (serves 4)

  • 1 teaspoon vegetable oil
  • 350g lean pork shoulder, cut into chunks
  • 1 large onion, chopped
  • 1 garlic clove, crushed
  • 2 carrots, sliced
  • 1 eating apple, cored and chopped (not peeled)
  • 400g can chopped tomatoes
  • 2 x 410g cans haricot beans in water, rinsed and drained
  • 300ml (½ pint) chicken or vegetable stock
  • 2 tablespoons tomato puree
  • 1 tablespoon Worcestershire sauce
  • 2 teaspoons dried thyme or mixed herbs
  • Ground black pepper
  • 2 tablespoons chopped fresh parsley (optional)

 

Equipment

Chopping board, knife, measuring spoons, flameproof casserole dish and tin opener.

 

Method

  1. Preheat the oven to 180°C, fan oven 160°C, gas mark 4.
  2. Heat the vegetable oil in a large flameproof casserole dish, brushing it over the base. Add the chunks of pork, cooking them over a high heat for 3-4 minutes until seared and browned.
  3. Add the onion, garlic, carrots and apple. Cook, stirring, for 2 more minutes.
  4. Add the tomatoes, haricot beans, stock, tomato puree, Worcestershire sauce and thyme or mixed herbs. Season with some pepper. Put the lid on and transfer to the oven to cook for 1½-2 hours. Serve, sprinkled with chopped fresh parsley (if using).

Preparation time: 15 minutes
Cooking time: 1½ hours
Approximate cost for recipe: £5.52
Approximate cost per serving: £1.38

 

Handy hints

  • Why not serve with some jacket potatoes? Just scrub some large, even-sized potatoes and bake them on the shelf above the casserole for the final hour.
  • You could make this casserole with chunks of turkey or chicken breast instead of pork.

Download the Pork and bean casserole recipe

 

Ten minute chicken noodle supper

Ten minute chicken noodle supper

Ingredients (serves 4)

  • 125g medium or fine dried egg noodles
  • 1.2 litres (2 pints) chicken or vegetable stock
  • 300g fresh or frozen stir-fry vegetables
  • 250g skinless, boneless roast chicken breasts, sliced
  • Ground black pepper
  • Few drops of soy sauce
  • 1 tablespoon chopped fresh chives or coriander (optional)

 

Equipment

Heatproof bowl, large saucepan, chopping board, knife

 

Method

  1. Put the noodles into a heatproof bowl and cover them with boiling water. Leave to soak for 6 minutes.
  2. Meanwhile, pour the stock into a large saucepan and bring up to the boil. Add the vegetables and simmer for 5 minutes.
  3. Drain the noodles, then add them to the saucepan with the sliced chicken. Season with some pepper. Heat for 1-2 minutes, then ladle into warmed bowls.
  4. Serve each portion sprinkled with a few drops of soy sauce and some chives or coriander (if using).

Preparation time: 2 minutes
Cooking time: 8 minutes
Approximate cost for recipe: £7.72
Approximate cost per serving: £1.93

 

Handy hints

  • If you have more time, prepare your own choice of vegetables. Try carrots, peppers, broccoli, spring onions, cabbage and mushrooms.
  • Sprinkle some hot or sweet chilli sauce onto the food to spice it up a little.

Download Ten minute chicken noodle supper recipe

 

Jollof rice

Jollof rice

Ingredients (serves 8)

  • 500g rice (basmati or long grain)
  • 400g plum tomatoes (fresh or tinned)
  • 100g tomato puree
  • 3 tablespoons vegetable oil
  • 700ml stock or water
  • ½ a sweet pepper
  • 1 medium onion
  • 1 bay leaf
  • 2 cloves
  • ¼ teaspoon crushed or finely chopped garlic or garlic paste
  • ¼ teaspoon curry powder
  • ¼ teaspoon dried thyme
  • White or black pepper to taste

 

Equipment

Large saucepan, knife and chopping board.

 

Method

  1. Liquidise the tomatoes, onion and sweet pepper in a blender or food processor. Set aside.
  2. Make a tomato-based sauce by gently heating a small amount of oil in a large saucepan. Add the tomato, sweet pepper and onion mix, cover and cook over a high heat for about 8 minutes. Add tomato puree as well as curry powder and all other spices/ seasoning (bay leaf, cloves, thyme etc). Cover and cook for a further 2 minutes stirring occasionally.
  3. Add stock/water and bring to boil.
  4. Add rice, cover and turn down heat. Allow to simmer over a low heat for about 15-20 minutes or until rice is cooked and tender. During cooking, check and stir occasionally ensuring there is enough liquid to cook the rice. This is to ensure that the rice does not burn. If there is not enough, make a small well in the middle of the rice and add in a bit of water. Cover and cook until the rice is done.
  5. Serve with grilled chicken/fish and brightly coloured vegetables or a side salad. To save on time, fresh or frozen vegetables can be added to the pan towards the end of cooking and allowed to steam.

*Use water instead of stock if preparing this for children less than 12 months old and omit salt completely.

Download the Jollof rice recipe

 

Vegetable curry

Vegetable curry

Ingredients (serves 4)

  • 1 tablespoon vegetable oil
  • 1 large onion, chopped
  • 1 eating apple, cored and chopped
  • 1 garlic clove, crushed
  • 2 tablespoons Balti curry paste
  • 2 carrots, sliced
  • 400g can chopped tomatoes
  • 150g cauliflower or broccoli, broken into florets
  • 200g canned chickpeas, drained
  • 150g marinated tofu pieces
  • 300ml (½ pint) vegetable stock
  • 200g brown long grain rice (or use white long grain rice)
  • 50g frozen peas, thawed

 

Equipment

Large saucepan, knife, chopping board, smaller pan and measuring spoons.

 

Method

  1. Heat the vegetable oil in a large saucepan. Add the onion, apple and garlic and stir-fry for 2-3 minutes. Stir in the curry paste and cook for a few seconds.
  2. Add the carrots, tomatoes, cauliflower or broccoli, chickpeas, tofu and stock. Simmer, partially covered, for 25-30 minutes, adding a little extra stock or water if the curry looks like it is getting too dry.
  3. At the same time, cook the brown rice in gently boiling water for 25-30 minutes, or until tender. (If you are using white rice, it will only take 12 minutes to cook.)
  4. Add the peas to the curry and heat for a few moments. Season with some pepper, if needed. Drain the rice thoroughly and serve with the curry.

Preparation time: 15 minutes
Cooking time: 35 minutes
Approximate cost for recipe: £4.80
Approximate cost per serving: £1.20

 

Handy hints

  • You could easily substitute Quorn pieces instead of the marinated tofu.
  • Instead of chickpeas use 200g potatoes, cut into small chunks.

Download the Vegetable curry recipe

 

Baked potatoes with mince

Baked potatoes with mince

Ingredients (serves 4)

  • 4 baking potatoes
  • 250g extra lean minced beef
  • 1 small onion, finely chopped
  • 1 garlic clove, crushed
  • 100g mushrooms, finely chopped
  • 100ml beef or vegetable stock
  • 1 tablespoon tomato puree
  • Watercress or shredded lettuce, sliced red onion and cherry tomatoes, to serve

 

Equipment

Large saucepan, oven safe baking tray, knife and chopping board.

 

Method

  1. Preheat the oven to 200°C, fan oven 180°C, gas mark 6.
  2. Bake the potatoes for 1 hour, or until tender.
  3. Meanwhile, make the mince filling. Heat a large saucepan and add the mince a handful at a time, so that it sears and browns. Add the onion and garlic, cook for 1 minute, then add the mushrooms, stock and tomato puree, stirring well. Heat and simmer, partially covered, for 20-25 minutes.
  4. To serve, split the baked potatoes and share the filling between them. Serve with watercress or lettuce, sliced red onion and cherry tomatoes.

Preparation time: 15 minutes
Cooking time: 1 hour
Approximate cost for recipe: £3.56
Approximate cost per serving: 89p

 

Handy hints

  • Another time, use minced pork or turkey instead of beef.
  • Kids not too keen on garlic? Simply leave it out.

Download the Baked potatoes with mince recipe

 

Apricot bread pudding

Apricot bread pudding

Ingredients (serves 4)

  • 25g low-fat spread
  • 6 medium slices fruit bread
  • 50g ready-to-eat dried apricots, chopped
  • 2 eggs
  • 450ml (3/4 pint) semi-skimmed milk
  • 1 teaspoon vanilla extract
  • 45g caster sugar

 

Equipment

Baking dish, measuring spoons, knife, and stirrer

 

Method

  1. Grease a 1 litre baking dish with ½ teaspoon of the low fat spread. Spread the bread with the rest of the low fat spread, then cut each slice into triangles. Arrange them in the dish with the chopped apricots.
  2. Beat together the eggs, milk and vanilla extract. Stir in the sugar, allowing a few minutes for it to dissolve. Pour over the bread. Cover and leave to soak for at least 20 minutes.
  3. Preheat the oven to 180°C, fan oven 160°C, gas mark 4. Remove the covering from the pudding and bake it for about 35-40 minutes, until set and golden brown.

Preparation time: 15 minutes
Cooking time: 35 minutes
Approximate cost for recipe: £1.35
Approximate cost per serving: 39p

 

Handy hints

  • If you like, prepare the pudding in advance, so that it can soak for several hours in the fridge before baking.
  • Use regular white bread instead of fruit bread and add a handful of sultanas and dried cherries or cranberries to the pudding.

Download the Apricot bread pudding recipe

 

Greek yogurt and raspberry chill

Greek yogurt and raspberry chill

Ingredients (serves 4)

  • 50g porridge oats
  • 250g fresh or thawed frozen raspberries
  • 300g low fat Greek-style natural yogurt

 

Equipment

Greaseproof paper and baking tray, mixing bowl, fork and spoon.

 

Method

  1. Preheat the grill. Sprinkle the porridge oats onto a sheet of greaseproof paper on a baking tray and spread them out evenly.
  2. Carefully toast the oats under the grill until they are light brown. This will take about 2-3 minutes. Keep an eye on them to make sure that they don’t burn. Remove the baking tray from under the grill and let the oats cool down.
  3. Put half the raspberries into a mixing bowl. Use a fork or potato masher to squash them down slightly. Save four whole raspberries for decoration. Share the rest of the whole raspberries between 4 serving glasses.
  4. Add the yogurt and toasted oats to the mixing bowl with the crushed raspberries. Stir gently together. Spoon the mixture into the serving glasses and decorate each one with a raspberry. Cover and chill until you want to eat them.

Preparation time: 10 minutes
Cooking time: 3 minutes
Approximate cost for recipe: £2.08
Approximate cost per serving: 52p

 

Handy hints

  • Use thawed frozen forest fruits or mixed summer berries instead of raspberries.
  • Use regular low fat yogurt instead of Greek-style.

Download the Greek yogurt and raspberry chill recipe