Tag Archives: family meal recipes

Heathy Pasta Carbonara

Carbonara is one of those meals that my husband adores, but being full of cream, (which I don’t like and it doesn’t like me), I never make it.  Then I felt inspired. Somehow in the midst of sleep deprivation these idea pop into my head. It was a pile of spirallised courgettes and carrots that gave me the idea. I had prepared them ready for a stir fry but they started talking noodles to me, which led to carbonara. It may have been due to eating out and reading a pasta/pizza style menu the night before 😉

With a well stocked kitchen this was a literal doddle to make. It took 10 minutes from start to finish as I had the veggies prepped already. One of those meals you can prep ahead and then cook in a flash. Even better I had a little toddler helper who really enjoyed all the beating of the eggs, the stirring and big bonus, he ended up eating a fair bit of carrot as we cooked.

Dietitian UK: Toddler cooks Healthy Spag carbonara

I used rice noodles because I fancied them and they are so quick to cook! You could of course use spaghetti. I didn’t add the parsley to this batch but it would make a great addition, as would bacon!

Dietitian UK: Healthy Spag carbonara

Heathy Pasta Carbonara - Gluten free
Serves 4
A healthy take on spaghetti carbonara
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Prep Time
10 min
Cook Time
10 min
Prep Time
10 min
Cook Time
10 min
309 calories
40 g
198 g
10 g
14 g
4 g
261 g
445 g
5 g
0 g
4 g
Nutrition Facts
Serving Size
261g
Servings
4
Amount Per Serving
Calories 309
Calories from Fat 88
% Daily Value *
Total Fat 10g
15%
Saturated Fat 4g
22%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 198mg
66%
Sodium 445mg
19%
Total Carbohydrates 40g
13%
Dietary Fiber 3g
13%
Sugars 5g
Protein 14g
Vitamin A
134%
Vitamin C
30%
Calcium
22%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 large courgette
  2. 2 large carrots
  3. 60g mushrooms
  4. 100g green beans (I used purple ones)
  5. 150g Rice noodles
  6. The sauce
  7. 4 eggs
  8. 2 tbsp greek yoghurt
  9. 1 tbsp cream cheese
  10. 50g parmesan
  11. plenty of black pepper
  12. bunch of fresh parsley
Instructions
  1. Spiralise the courgette and carrots.
  2. Chop the mushrooms and beans.
  3. Cook the noodles, in the last 3 minutes of cooking add the veggies.
  4. Whilst it cooks, whilst the eggs, add in the yoghurt and cream cheese.
  5. Drain and turn the cooker off.
  6. Quickly add the sauce to the pasta and stir in, the eggs will cook in the residual heat. Stir for a few minutes.
  7. Add plenty of pepper, the parmesan and the parsley.
  8. Serve with parmesan if wanted!
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calories
309
fat
10g
protein
14g
carbs
40g
more
Dietitian UK https://www.dietitianuk.co.uk/

Spicy Salmon with Roasted Veg

I’m on my quest to find ways to get oily fish into the family. Today I had a play around with making a rub for the fish, which myself and the hubby loved, the children found it a little spicy… which just meant the rub got scraped off their plates onto ours. Win Win.  Next time I’ll put the rub on our portions and add some yoghurt to the kids ones 😉

What I love about these type of recipes is they can be prepared in advance and then it’s just a case of turning on the oven, putting it in and making sure you keep an eye on the clock. Try preparing this the night before and it will just take 40 minutes to cook in the oven the next evening. Maximum taste with minimal effort.

Dietitian UK: Spicy Salmon marinating.
Ready to Cook 

 

The other great thing about this recipe was the chunkiness of the veggies meant the baby was able to feed himself quite happily, leading to a whole load of mess but also happiness, and a bath.

 

Dietitian UK: Spicy Salmon and Roasted Vegetables on a bed of Noodles.

Spicy Salmon Rub With Roasted Veggies
Serves 4
A prepare ahead meal that is packed with omega 3's and provides 2 portions of vegetables.
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Prep Time
15 min
Cook Time
40 min
Prep Time
15 min
Cook Time
40 min
172 calories
16 g
19 g
8 g
11 g
1 g
288 g
299 g
9 g
0 g
5 g
Nutrition Facts
Serving Size
288g
Servings
4
Amount Per Serving
Calories 172
Calories from Fat 66
% Daily Value *
Total Fat 8g
12%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 19mg
6%
Sodium 299mg
12%
Total Carbohydrates 16g
5%
Dietary Fiber 4g
18%
Sugars 9g
Protein 11g
Vitamin A
145%
Vitamin C
169%
Calcium
6%
Iron
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the Rub
  1. 2 cloves garlic
  2. 2 tsp garam masala
  3. 1 tbsp sunflower seeds
  4. 1 tsp sesame seeds
  5. 2 tsp dried coriander (use fresh if you have it)
  6. 1 tbsp soy sauce
  7. 4 x 120g salmon fillets
Vegetables
  1. 2 carrots
  2. 2 courgettes
  3. 2 peppers
  4. 2 onions
  5. 1 tbsp rapeseed oil
Instructions
  1. Put the garlic, garam masala, sunflower seeds and sesame seeds for the rub into a large pestle and mortar. Now have fun giving it a good bash.
  2. When it is ground into a paste add in the coriander and continue to bash.
  3. Add the soy sauce as needed to loosen it.
  4. Now spread onto the salmon.
  5. Peel the carrots and onions. Chop all the vegetables into chunks and place into a roasting dish. Toss in the oil and place the salmon on the top. It can all now be covered and go into the fridge until you are going to cook it.
  6. To cook: heat the oven to Gas Mark 5. Remove the salmon from the dish, place the vegetables only into the oven to roast for 30 minutes.
  7. Now add the salmon on top of the vegetables and cook for a further 10 minutes.
  8. Whilst the salmon is cooking get the kettle on and cook up some noodles to go with it.
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calories
172
fat
8g
protein
11g
carbs
16g
more
Dietitian UK https://www.dietitianuk.co.uk/

Vegetable Biryani

Today was one of those days when we were starting to distinctly lack in terms of vegetables in the house…. it took me a little while to  get inspiration for what to make with green beans, baby sweetcorn and mushrooms. A flick through my handwritten recipe book came up trumps though…. I love having my own recipe book, it’s packed full of recipe ideas, tips, things I’ve tried, ideas from books, magazines and the TV, my own personal cookery Bible.

Here is my version of Vegetable Biryani, it went down so well with the family that toddler cleared her bowl before me and hubby (who was off our for a BBQ) couldn’t resist having some.

 

Dietitian UK: Vegetable Biryani

Vegetable Biryani
Serves 6
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Prep Time
5 min
Cook Time
40 min
Prep Time
5 min
Cook Time
40 min
347 calories
72 g
0 g
3 g
9 g
0 g
344 g
81 g
2 g
0 g
3 g
Nutrition Facts
Serving Size
344g
Servings
6
Amount Per Serving
Calories 347
Calories from Fat 31
% Daily Value *
Total Fat 3g
5%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 81mg
3%
Total Carbohydrates 72g
24%
Dietary Fiber 7g
27%
Sugars 2g
Protein 9g
Vitamin A
117%
Vitamin C
44%
Calcium
9%
Iron
18%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 tbsp oil
  2. 2 bay leaves
  3. 4 cardomon pods
  4. 2 tsp cumin seeds
  5. 2 onions
  6. 2 cloves garlic
  7. 1/2 inch root ginger
  8. 1 tsp chilli
  9. 1tsp cumin
  10. 1 tsp coriander
  11. 1 tsp tumeric
  12. 1/2 tsp cinnamon
  13. 500g mixed vegetables
  14. 2 medium potatoes
  15. 300g uncooked rice
  16. Chopped fennel leaves
  17. 100g spinach or Swiss chard
  18. Water
  19. lemon juice
Instructions
  1. Heat the oil in a casserole dish, add the bay leaves, cardomon pods and cumin seeds. Cook gently, then add the onion and soften.
  2. Add the garlic, ginger and spices, stir well and cook for a couple of minutes.
  3. Add all the chopped vegetables and potatoes, coat in the spice.
  4. Now add some water, to almost cover the vegetables.
  5. Bing to the boil and leave it to simmer for 15 minutes.
  6. Meanwhile cook the rice in a seperate pan (I use the absorption method).
  7. Preheat the oven to Gas Mark 4.
  8. When the rice is cooked, spoon it over the vegetables in the casserole dish, add a dash of lemon juice, chopped fennel leaves and Swiss chard or spinach.
  9. Cover and put in the oven for 15 minutes.
  10. Remove and leave it to stand for 5 minutes then stir and serve.
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calories
347
fat
3g
protein
9g
carbs
72g
more
Dietitian UK https://www.dietitianuk.co.uk/