Light Meals

Spicy potato wedges and tomato salsa - (12 child size portions)

8 medium sized old potatoes

4 tablespoons vegetable oil

2 tablespoons lemon juice

70ml orange juice

4 teaspoons mustard powder

4 teaspoons paprika powder

 

1. Heat the oven to 200.C/400.F/Gas 6
2. Scrub the potatoes and cut each one into about 8 or 12 wedges
3. Place the remaining ingredients in a jug and whisk together
4. Put the potato wedges in a roasting tin. (They must be in a single layer.) Pour the dressing over them and toss to coat the wedges well.
5. Cook at the top of the oven for 15 minutes.
6. Turn and mix, scraping all the flavourings that nay be browning in the tin, and cook for another 15 minutes or until tender.

Tomato salsa

1 small (200g) can chopped tomatoes.

3 spring onions, finely chopped

1 small red pepper, cored and finely chopped

2 tablespoons of chopped fresh parsley

1 clove garlic, crushed

1 tablespoon of white wine vinegar

1 tablespoon lemon juice

½ teaspoon ground black pepper

 

1. Mix all the ingredients together, chill before serving.

Serve with salad and sliced ham / chicken pieces

 

Suggested portion sizes: Spicy potato wedges 65g, Tomato salsa 30g

 

 

Pitta bread pizza- (12 child size portions)

12 mini pitta breads

12 teaspoons tomato puree

2 teaspoons basil

1 garlic clove, crushed

180g grated cheddar or mozzarella cheese

Toppings:  Sweetcorn, ham, pineapple, peppers, mushrooms, cherry tomatoes

1. Mix together the tomato puree, basil and garlic in a bowl.
2. Spread the tomato sauce over each pittabread.
3. Add selected toppings and sprinkle with the grated cheese.
4. Place under a pre-heated grill until golden and bubbling

 

 

 

 

Mini egg and cress sandwiches - (12 child size portions)

12 hard-boiled eggs

5 tablespoons reduced-fat mayonnaise

1 punnet of cress

12 large or 24 small slices of bread

 

1. Mash together the eggs, mayonnaise and cress.
2. Fill the sandwiches and cut into small pieces.

Suggested portion sizes:Egg and cress sandwiches – 80g, Lettuce- 25g

Cherry tomatoes- 40g

 

 

 

Vegetable and lentil soup - (12 child size portions)

1 large onion, chopped

1 large garlic clove, crushed

4 carrots, chopped into small chunks

200g butternut squash, diced

200g sweet potato, peeled and diced

4 sticks of celery, chopped

100ml water

200g red lentils, rinsed

1400ml vegetable stock (click here for recipe)

2 bay leaves

1 sprig of thyme

Freshly ground black pepper

 

1. Put everything into a large saucepan, cover with lid and bring to the boil.
2. Simmer for 30 minutes, or until the vegetables and lentils are soft.
3. Remove the bay leaves and thyme and blitz in a food processor until smooth.

 Serve with lightly fried micoprotein strips (300g for 12 child size portions) sprinkled on the top and strips of toast.

 

 

 

Fish pate with toast fingers and salad  - (12 child size portions)

4 cans mackerel fillets in oil, drained

100g full fat soft cheese

Juice of 1 lemon

Pepper

 

1. Drain the mackerel fillets in a sieve.
2. Flake the fillets in a bowl, checking for bones
3. Add the soft cheese and lemon juice and mash together thoroughly with a fork.  Season with pepper.

Suggested portion sizes:  Fish pate -50g, Toast fingers - 40g (1 slice), mixed salad – 40g

 

 

Pasta with chickpea salad, cucumber and carrot sticks - (12 child size portions)

600g pasta twirls

1 small red pepper

9 spring onions, diced

2 large cans of chick peas, drained

2 tablespoons tomato puree

2 tablespoons curry powder

1 teaspoon lemon juice

 

1.      Cook the pasta according to instructions on the pack

2.      Mix together all the other ingredients in a separate bowl and chill in the fridge until ready to serve.

 

Suggested portion sizes:  Chick pea salad- 50g

Pasta twirls-  50g, Cucumber and carrot sticks- 40g

 

 

Tuna and sweetcorn pasta - (12 child size portions)

300g pasta shapes of choice

350 g frozen sweetcorn

3 (185g) cans tuna in spring water, drained

90g mayonnaise

90g full fat yogurt

 

1. Boil the pasta until tender
2. Boil the sweetcorn until tender
3. Drain the pasta and rinse with cold water.  Mix the pasta, sweetcorn and tuna together with the mayonnaise and yogurt.
4. Chill before serving

 

Suggested portion sizes: Tuna and sweetcorn pasta 145g

Cucumber and pepper sticks 40g

 

 

 

Fruity couscous with chickpeas and mixed salad  - 12 child size portions

170g couscous

100g raisins

100 dried apricots, chopped

1 large red pepper, de-seeded and chopped

1 large yellow pepper, de-seeded and chopped

100g frozen peas, defrosted

500g can chickpeas, drained

1 ½ teaspoons allspice

2 tablespoons olive oil

300ml boiling water

 

1. Place all the ingredients except for the boiling water in a large bowl.
2. Pour in the boiling water and mix very gently.  Cover and leave to stand for 5 – 10 minutes until all the liquid in absorbed.
3. Mix well with a fork until fluffy.  Chill before serving.

Suggested portion sizes:  Fruity couscous 120g, Mixed salad – 40g

 

 

 

 

Savoury omelette with cheese, peppers and cherry tomatoes - 12 child size portions

12 eggs

1 tablespoon vegetable oil

1 small onion, peeled and finely diced

50g frozen mixed peppers

1 medium potato, cooked and diced

100g grated cheddar cheese

 

1. Beat the eggs in a bowl.
2. Place the oil in a non stick frying pan and fry the onions and peppers for a few minutes until they soften.
3. Add the diced potato and pour over the egg mixture.
4. Sprinkle with cheese and cook until set through placing under a hot grill to set the top it necessary.

 

Suggested portion size: Savoury omelette – 70g, cherry tomatoes – 40g

 

 

Other ideas:

 

Chicken strips, wholemeal toast, red pepper and green salad

Chicken strips- 40g

Wholemeal toast (1 slice)- 20g

Red pepper- 20g

Green salad- 40g

 

 

Sardines on toast with cherry tomatoes

Sardines- 40g

Wholemeal toast (1 slice)- 20g

Cherry tomatoes- 40g

 

 

Jacket potato with cheese, spring onion and carrots.

Jacket potato- 90g

Cheese- 30g

Spring onion- 10g

Carrots- 40g

 

 

Brown roll with houmous, mozzarella balls, green beans and carrots.

Brown roll with houmous- 60g

Mozzarella balls- 20g

Green beans- 20g

Carrots- 20g

 

 

Cheese on toast with cucumber and pepper sticks.

Cheese - 15g

Toast (1 slice) - 20g

Cucumber- 40g

Red pepper- 40g