-
Kcal 502
Cod with Green Olives & Mash
Serves 1
- NF
- GF
-
Prep 30m
-
Cook 30
- NF
- GF
-
Kcal 517
All-in-one Mediterranean Vegetable Gratin
Serves 4
- NF
- V
-
Prep 30m
-
Cook 60
- V
- NF
- V
-
Kcal 484
Veggie Sausage & Bean Stew
Serves 4
- NF
- DF
- V
-
Prep 30m
-
Cook 60
- V
- NF
- DF
- V
-
Kcal 513
Smoked Salmon Carbonara
Serves 1
- NF
-
Prep 15m
-
Cook 20
- NF
-
Kcal 491
Steak & Noodles
Serves 1
- DF
-
Prep 15m
-
Cook 10
- DF
-
Kcal 496
No-Cook Tapas Plate
Serves 1
- NF
- V
-
Prep 10m
-
Cook 0
- V
- NF
- V
-
Kcal 495
Tilda Tasty Sides Black Dhal
Serves 1
- V
-
Prep 15m
-
Cook 0
- V
- V
-
Kcal 516
Chinese-Style Foil-Baked Salmon
Serves 1
- GF
- DF
-
Prep 15m
-
Cook 20
- GF
- DF
Cod with Green Olives & Mash
Protein 44
Fats 19
Carbs 45
Measurements above are per serving
200g cod fillet or other white fish fillet (defrosted if frozen)
200g potatoes
2 tbsp green olives, sliced
1 tbsp olive oil
1 tbsp semi-skimmed milk
80g green beans
80g broccoli
Serves 1
1. Preheat oven to 200°C
2. Cut the potatoes into small chunks and boil until soft enough to mash (about 20mins).
3. After the potatoes have been cooking for about 10-15mins, cook the fish in the preheated oven or according to the instructions on the pack. When the potatoes are soft, steam or boil the green beans and broccoli.
4. While the veg is cooking, mash the potatoes with the milk and half the oil, and keep warm while everything finishes cooking.
5. When the fish is cooked, serve with the mash and vegetables. Sprinkle the olives on top and drizzle with the rest of the oil.
All-in-one Mediterranean Vegetable Gratin
Protein 20.1
Fats 24.5
Carbs 56.6
Measurements above are per serving
For the roasted vegetables:
1 aubergine
2 courgettes
1 red pepper
1 yellow pepper
2 red onions
1 bulb garlic
1 tbsp olive oil
2 tins cannellini beans, drained
For the sauce:
40g butter
40g plain flour
200ml semi-skimmed milk
200ml vegetable stock
50g cheddar, grated
For the topping:
70g dried breadcrumbs
2 tsp olive oil
1 tsp dried Italian herbs
30g cheddar, grated
Serves 4
1. Preheat the oven to 200°C (fan oven 180°C)
2. Dice all of the vegetables into bite sized chunks. Separate the garlic cloves but leave the skin on. Put all of the vegetables except the garlic into a large roasting tin and drizzle over the oil. Put the garlic on a separate tray and Roast in the oven for about 20 minutes.
3. Meanwhile, to make the sauce melt the butter in a pan and add the flour stir to combine, and then gradually add the milk and the vegetable stock until you have a smooth sauce.
4. Cook on a low heat for around 10 minutes until the sauce starts to bubble and thicken. Turn off the heat and stir in the cheese.
5. To make the topping combine the panko breadcrumbs, olive oil and Italian herbs and mix until well combined.
6. When the roasted vegetables are cooked remove from the oven and transfer to an oven-proof dish. Squeeze the garlic out of its skin - being careful not to burn yourself - and add it into the roasted vegetables along with the beans. Pour your cheese sauce on top and give it a bit of a stir around.
7. Sprinkle over the breadcrumb topping followed by the rest of the cheese pop it under a hot grill for about 5minutes or until the cheese has melted and it starts to brown. The other 3 portions can be kept in the fridge for 3-4 days or frozen for another time.
Veggie Sausage & Bean Stew
Protein 25
Fats 19
Carbs 61
Measurements above are per serving
2 tsp oil
1 onion, finely chopped
2 sticks celery, finely chopped
200g carrots,, chopped
12 veggie or vegan sausages (600g total)
1 red pepper, chopped
3 cloves garlic, crushed
1 tbsp mixed herbs
1 tin chopped tomatoes
125ml chicken stock
500g new potatoes
1 tin white beans (eg cannellini, butter), drained
Serves 4
1. Cook the onions, carrots and celery gently in the oil with the lid on, for about 3mins until softened slightly.
2. Add the sausages and turn the heat up.
3. Cook for a further 5mins or until they are starting to brown. Stir occasionally so they don’t catch and they get brown all over. When the sausages have browned, using a sharp knife, cut them into bite-size pieces.
4. Add the garlic, red pepper, tomatoes, dried herbs and stock and simmer for about 30mins.
5. While the casserole is cooking, chop the potatoes into bite-size pieces and boil them for about 20mins until soft. When done, add into the stew along with the beans.
6. Extra portions of the stew can be kept in the fridge for 3 days or frozen.
Smoked Salmon Carbonara
Protein 31
Fats 18
Carbs 65
Measurements above are per serving
45g spaghetti
1 tsp olive oil
½ onion, finely chopped
2 cloves garlic
1 egg beaten
10g parmesan, grated
20g smoked salmon
80g salad leaves
80g cherry tomatoes, quartered
Serves 1
1. Boil the spaghetti according to the pack instructions.
2. Meanwhile, fry the onion in oil in a frying pan for a few mins until it’s softened and translucent. Peel the garlic and squash it with the flat of a knife and add that too. Fry for another minute, then turn off the heat.
3. Whisk the eggs with the Parmesan and some black pepper.
4. When the spaghetti is cooked, drain, leaving a little of the water in the pan. Add the eggs to the pasta then mix until pasta is coated and creamy. The residual heat from the pasta cooks the eggs. Stir in the onions, garlic and salmon then serve, with the rocket and tomato salad.
Steak & Noodles
Protein 43
Fats 13
Carbs 47.2
Measurements above are per serving
150g steak, cut into strips
160g frozen stir-fry mix or any fresh vegetables you like
100g straight to wok noodles
2 tsp soy sauce
1 tsp honey
1 tsp olive or stir-fry oil
Serves 1
1. Heat the oil in a large frying pan and fry the steak strips until it starts to brown on the edges.
2. Cook the stir-fry the frozen vegetables according to the instructions or if you are using fresh vegetables, cut them into bite-size pieces and fry them for 5-8mins until starting to soften but not mushy.
3. Add the noodles, soy sauce and honey, and cook until everything is hot.
4. Optional additions- Add ½ a teaspoon of Chinese 5 spice mix at the beginning, a clove of sliced garlic, 1 tsp grated ginger or chilli for some extra variation.
No-Cook Tapas Plate
Protein 24.1
Fats 26.8
Carbs 41.3
Measurements above are per serving
30g manchego (or other cheese)
50g serrano (or other) ham
1 fig, halved (optional)
80g cherry tomatoes, quartered
50g roasted peppers from a jar, chopped
50g olives
50g tinned chickpeas, drained
1 tsp olive oil
1 slice wholemeal bread (38g)
Serves 1
1. Arrange the cheese and ham on the plate.
2. Combine the tomatoes, chickpeas, peppers, olives and olive oil into a salad.
3. Serve with the bread.
Tilda Tasty Sides Black Dhal
Protein 27.2
Fats 13.4
Carbs 56.2
Measurements above are per serving
1 pouch Tilda Tasty Sides Black Dhal (250g)
½ pouch (110g) microwave rice
For the raita:
120g fat-free Greek yogurt
80g cucumber, diced
½ tsp cumin or garam masala (optional)
1 tbsp fresh coriander, chopped (optional)
Serves 1
1. Cook the dhal and rice according to the instructions on the pack.
2. Meanwhile, mix together all the ingredients for the raita. Serve together.
Chinese-Style Foil-Baked Salmon
Protein 34.9
Fats 23.6
Carbs 44.8
Measurements above are per serving
For the salmon and sauce:
1 salmon fillet (120g)
1 tsp honey
1 cloves garlic, crushed
½ tsp Chinese five spice
1 tsp rice vinegar
½ tsp sesame oil
1 cm ginger, grated (optional)
For vegetables:
1/2 red pepper, finely sliced
1 tsp vegetable oil
50g bok choy
50g beansprouts
50g mushrooms, sliced
½ pouch microwave rice
1 spring onions, finely sliced
Serves 1
1. Preheat the oven to 200C.
2. The recipe steams the fish in the sauce, so we need a tight seal to keep in the steam. You can either do this in a roasting tin with a lid or make a tightly sealed foil wrap.
3. Mix all the sauce ingredients together. Get a large square of foil and place the salmon in the centre of it and drizzle the sauce over the fillet.
4. Bring the long edges of the foil together and fold over a couple of times making a tight seal along the top and then do the same with the sides, making a loose tent around the fish so the air can circulate. Cook in the oven for 20mins or until the fish is opaque and flakes easily.
5. Meanwhile, prepare your vegetables. For the bok choy, cut the leafy part from the crunchy stem part and set aside. cut the bottom of each one off and discard. Slice the remaining stem part into thin slices.
6. Heat the oil to a wok or large pan and then add the stem part of the bok choy, the sliced mushrooms, and the red pepper and stir-fry for around 5mins. Add the leafy part of the bok choy the beansprouts and the rice and continue cooking and stirring until the leaves have wilted and the rice is warmed through.
7. When the salmon is cooked remove for the foil to a plate and sprinkle with the spring onions. Add the sauce from the foil to the vegetables and stir a few times.