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