salmon with spring onion mash · 2019-06-17 · salmon with spring onion mash 1kg potatoes, peeled...
TRANSCRIPT
Salmon with spring onion mash
1kg potatoes, peeled and cut into chunks
6 spring onions, finely sliced
1 tsp vegetable oil
4 salmon fillets
4 tbsp 1% fat milk
2 tbsp fresh parsley, chopped
250g broccoli, broken into florets
1 pinch ground black pepper
1) Cook the potatoes in boiling water for 20 minutes, until tender, adding the spring onions to the
saucepan 5 minutes before the end of cooking time.
2) When the potatoes have been cooking for 10 minutes, start to prepare the salmon. Heat
the vegetable oil oil in a non-stick frying pan, brushing it over the surface.
3) Add the salmon, skin side down. Cook over a high heat for 2-3 minutes, without moving the fil-
lets. Turn the salmon over, reduce the heat and cook for a further 3-4 minutes.
Little Darlings Nursery
Nutritional analysis, per serving
(1/4 recipe)
1904kJ / 445kcal
33g protein
46g carbohydrate of which 4g sugars
16g fat of which 3g saturates
7g fibre
110mg sodium equivalent to 0.3g salt
Method
Little Darlings Nursery
Pasta salad on lettuce
200 g dried pasta shapes or spaghetti
3 tbsp low-fat natural yoghurt
2 tbsp reduced-fat mayonnaise
2 tomatoes, chopped
1/4 cucumber, chopped
1 tbsp sultanas (or raisins)
2 handfuls lettuce leaves
75g reduced-fat hard cheese, cut into small cubes
3 spring onions, sliced
Nutritional analysis, per serving
(1/4 recipe)
690 kJ / 165kcal
10g protein
16g carbohydrate, of which 11g sugars
7g fat, of which 2g saturates
1g fibre
430mg sodium, equivalent to 1g salt
Method
1) Cook the pasta following the instructions on the packet, then drain and rinse with cold water to
cool it quickly. Drain well.
2) Mix together the yoghurt and mayonnaise in a salad bowl. Add the tomatoes, cucumber, raisins
or sultanas, then stir in the pasta.
3) Serve each portion on a lettuce leaf, and scatter the cheese cubes and spring onions on top.
Little Darlings Nursery
Turkey stir-fry
125g dried egg noodles, medium or fine
1 small orange, juiced
1 tbsp reduced-salt soy sauce
1 tbsp cornflour
1 tbsp vegetable oil
350g skinless turkey breast, cut into strips
5 spring onions, thinly sliced
1 pepper, any colour, deseeded and thinly sliced
1 carrot, cut into thin strips
2 celery sticks, thinly sliced
1 handfuls mushrooms (cup or button), sliced
1 pinch ground black pepper
Nutritional analysis, per serving
(1/4 recipe)
1258kJ / 301 kcals
25g protein
7g fat, of which 2g saturates
35g carbohydrate, of which 7g sugars
3g dietary fibre
141mg sodium
0.3g salt
Method
1) Put the noodles into a heatproof bowl and cover with boiling water. Soak for 6 minutes, or follow
the instructions on the packet.
2) Next, mix together the orange juice, soy sauce and cornflour until smooth. Set to one side. Heat
the oil in a wok or very large frying pan.
3) Add the turkey and stir-fry briskly for 3-4 minutes. Add the spring on-
ions, pepper, carrot, celery and mushrooms. Stir-fry over a high heat for another 3-4 minutes, un-
til the turkey is cooked. The vegetables should remain crisp and crunchy.
4) Give the orange juice mixture a good stir, then add it to the stir-fry and cook for a few moments
until thickened. Drain the noodles well, then add them to the turkey mixture. Serve at once.
Little Darlings Nursery
Good old fish 'n' chips
4 potatoes, scrubbed, each cut into 8 wedges
1 tbsp vegetable oil
75g dried white or wholemeal breadcrumbs
1 egg, beaten with 2 tbsp cold water
4 fillets skinless haddock (or cod)
300g mushy peas
1 pinch ground black pepper
Nutritional analysis, per serving
(1/4 recipe)
1682kJ / 402kcal
34g protein
56g carbohydrate of which 3g sugars
6g fat of which 1g saturates
4g fibre
440mg sodium equivalent to 1g salt
Method
1) Preheat the oven to 200°C/fan oven 180°C/gas mark 6. Lightly grease a baking sheet with a little
vegetable oil.
2) Put the potato wedges into a roasting tin. Add the remaining vegetable oil and toss to coat. Sea-
son with black pepper. Transfer to the oven to bake for 35-40 minutes, turning them over after
20 minutes.
3) Meanwhile, sprinkle the breadcrumbs onto a large plate. Season with a little pepper. Dip
each fish fillet in the beaten egg, then coat in the breadcrumbs. Place on the baking sheet, then
transfer to the oven when you turn the potatoes, so that it cooks for 15-20 minutes. To check
that the fish is cooked, it should flake easily when tested with a fork.
125g dried egg noodles, medium or fine
1 small orange, juiced
1 tbsp reduced-salt soy sauce
1 tbsp cornflour
1 tbsp vegetable oil
350g skinless turkey breast, cut into strips
5 spring onions, thinly sliced
1 pepper, any colour, deseeded and thinly sliced
1 carrot, cut into thin strips
2 celery sticks, thinly sliced
1 handfuls mushrooms (cup or button), sliced
1 pinch ground black pepper
Little Darlings Nursery
Chicken Hot Pot
Method
1) Heat coconut oil in pan and brown chicken drumsticks. Remove from
heat and set aside
2) Sauté the onion, garlic, bay leaf and oregano in a large pot over low
heat. Add carrot, zucchini and sweet potato and stir through.
3) Add the drumsticks, salt, pepper, tinned tomatoes, and stock or water
and cover with lid. Cook for about 1 hour or until the meat is tender and
starts to fall off the bone. Serve in bowls.
Little Darlings Nursery
Tasty Chilli
2 tsp vegetable oil
1 medium onion, chopped
1 carrot, finely chopped
2 garlic cloves, crushed
1 red chilli, deseeded and finely chopped
2 peppers, any colour, deseeded and chopped
300g vegetarian mince
420g red kidney beans, in water
400g chopped tomatoes
2 tsp tomato puree
100ml reduced-salt vegetable or chicken stock
200g easy-cook long grain brown rice
1 pinch ground black pepper
Nutritional analysis, per serving
(1/4 recipe)
1674kJ / 400kcal
21.5g protein
70g carbohydrate, of which 16.5g sugars
5g fat, of which 1g saturates
12g fibre
386mg sodium, equivalent to 0.9g salt
1) Heat the vegetable oil, oil in a large saucepan and add the onion. Fry gently for 2-3 minutes, then add
the carrot, garlic, red chilli and peppers and fry for 2-3 more minutes, stirring often.
2) Add the frozen mince, beans, tomatoes, tomato puree and stock. Bring to the boil, then reduce the heat
and simmer, partially covered, for 25-30 minutes. At the same time, put the rice on to cook in plenty of
gently boiling water – it will take 25-30 minutes.
3) Season the chilli with pepper, then serve in warm bowls with the cooked, drained rice.
Method
Little Dar-
Old school sausage 'n' mash
4 (or 300g) carrots, chopped
300g swede or turnip, cut into chunks
700g potatoes, cut into chunks
8 reduced-fat sausages
1 tsp vegetable oil
1 large red onion, thinly sliced
100ml reduced-salt vegetable or chicken stock
200ml cold water
1 tbsp fresh parsley, chopped
1 tsp dried mixed herbs
2 tbsp cornflour blended with 1 tbsp of cold water
1 pinch ground black pepper
Nutritional analysis, per serving
(1/4 recipe)
1339kJ / 320kcal
21g protein
51g carbohydrate, of which 12g sugars
5g fat, of which 1g saturates
7g fibre
325mg sodium, equivalent to 0.8g salt
1) Cook the carrots, swede or turnip and potatoes in a large saucepan of gently boiling water for about 20
minutes, until tender.
2) Meanwhile, preheat the grill. Arrange the sausageson the grill rack and start to cook them when the vege-
tables have been cooking for 10 minutes. Grill them for 10-12 minutes, turning often.
3) At the same time, start to make the red onion gravy. Heat the vegetable oil oil in a large non-stick frying
pan and add the onion, cooking until soft and lightly browned – about 3-4 minutes.
4) Pour in the stock and water, add the herbs, then simmer for 4-5 minutes. Add the blended cornflourand
stir until thickened. Keep hot over a low heat.
5) Drain and mash the vegetables, seasoning with black pepper. Serve 2 sausages per person with the red
onion gravy.
Method
Little Darlings Nursery
Super savoury rice
1 tsp vegetable oil
1 medium onion, finely chopped
100g closed-cup mushrooms, sliced
150g easy-cook long grain white rice
300ml reduced-salt vegetable or chicken stock
75g frozen peas
100g baby sweetcorn, sliced
1 tsp curry powder
1 tomato, chopped
Nutritional analysis, per serving
(1/4 recipe)
766 kJ / 183kcal
5g protein
39g carbohydrate, of which 4g sugars
2g fat, of which 0.3g saturates
3g fibre
22mg sodium, equivalent to 0.05g salt
Method
1) Heat the oil in a saucepan and fry the onion for 2-3 minutes, then add the mushrooms and cook
for a further 2 minutes.
2) Stir in the rice, then add the stock, peas, baby sweetcorn and curry powder. Stir well. Bring to the
boil, turn down the heat and simmer for about 15-20 minutes, until the rice is tender, adding
more water if necessary.
3) Serve the rice in bowls and sprinkle the tomato on top.
Little Darlings Nursery
Vegetable Cottage Pie
600g potatoes, cut into chunks
500g butternut squash, peeled and cut into chunks
1 tsp vegetable oil
1 medium onion, chopped
2 garlic cloves, crushed
2 carrots, chopped
300g vegetarian mince
400g chopped tomatoes
150ml reduced-salt vegetable or chicken stock
2 tsp curry powder
100g closed-cup mushrooms, sliced
1 courgette, grated
1 pinch ground black pepper
2 tbsp cornflour
Nutritional analysis, per serving
(1/4 recipe)
1443kJ / 345kcal
20g protein
52g carbohydrate, of which 13g sugars
6g fat, of which 0.5g saturates
11g fibre
585mg sodium, equivalent to 1.4g salt
1) Cook the potatoes and butternut squash in a large saucepan of boiling water until tender, for about 20
minutes.
2) Meanwhile, heat the vegetable oil in a large saucepan and gently fry the onion, garlic and carrots for 2-3
minutes, until softened. Add the vegetarian mince, tomatoes and stock. Stir in the curry powder, then add
the mushrooms and courgette. Bring to the boil, then reduce the heat and cook, stirring occasionally, for
15-20 minutes. Season with black pepper.
3) Preheat the grill, warming a large baking dish underneath for a few moments. Meanwhile, drain and mash
the potatoes and butternut squash, seasoning with black pepper.
4) Blend the cornflour with 1 tbsp cold water and add it to the mince mixture, stirring until thickened. Trans-
fer it to the warm baking dish and spoon the vegetable mash on top. Grill for about 8-10 minutes, until
Method