Vegetable Noodles Soup

This soup is just as good for dinner as it is for lunch — it’s warming and comforting and perfect for a rainy day.

 

Ingredients

2 tablespoons extra-virgin olive oil
1 rib celery, sliced (about 1 cup)
1 medium carrot, sliced (about 3/4 cup)
1 clove garlic, smashed
1/4 medium onion, about 1/2 cup
1/4 teaspoon kosher salt
1/3 cup orzo or other small pasta or egg noodles or broken up spaghetti
4 cups low-sodium chicken broth (1 quart box, or 2 cans)
Small handful fresh parsley leaves, basil or dill, chopped (about 2 tablespoons)
1/2 lemon, juiced (about 1 tablespoon)

Directions

Heat the olive oil in a medium saucepan over medium heat; add all the vegetables, garlic and onion. Season with the salt, and cook until tender, about 6 minutes. Add the pasta and cook until slightly toasted and golden, about 2 minutes. Add broth, and bring to a boil over high heat. Cook, covered, until pasta is just tender, about 8 minutes.

Stir in whatever herb suits you (or your young eater) and lemon juice. Season with pepper and additional salt, to taste. Fill thermos, pack in a lunch sack with crackers and cheese sticks and send off to school.

TIP: This soup freezes well, so freeze any leftovers or make a double batch to have plenty on hand. Also, you can stir in some cooked chicken or mini-meatballs, if desired, for another meal.

 

Valentine Sweet Treat

Chocolate and Raspberry Brownie with Hazelnut Crumb and Orange Chantilly Cream

INGREDIENTS

For the chocolate and raspberry brownie:

250g chocolate

60g flour

60g finest-quality cocoa powder

½ tsp baking powder

3 large eggs

plus 1 extra egg yolk

300g caster sugar

250g butter

250g fresh raspberries

for the hazelnut crumb

200g hazelnuts

For the orange chantilly cream:

200ml double cream

20g caster sugar

Zest 1 orange

1 tsp vanilla essence

Instructions

Line a baking tin about 23cm x 23cm and preheat oven to 180C/350F/gas mark 4.

Chop 50g of the chocolate into small chips, then melt the remaining 200g in a bain-marie (a bowl set over a pan of simmering water). Remove from the heat once melted.

Sift together the flour, cocoa powder, baking powder and a pinch of salt.

Whisk the eggs and extra egg yolks lightly.

Beat the sugar and butter in a food mixer until pale, fluffy and creamy.

With the mixer running on slow, add the beaten egg a little at a time, speeding up in between each addition. Continue beating the batter until it has a soft, sheeny appearance and has increased in volume.

Stir in 200g of the raspberries as well as the melted and chopped chocolate.

With a large metal spoon gently fold in the flour and cocoa powder using a figure of eight movement, then scrape the mixture into the prepared tin and smooth the top.

Bake for 30 minutes until the centre is slightly sticking to a skewer.

Toast the hazelnuts in a 170C/325F/gas mark 3 oven until golden, then leave to cool.

Tip the hazlenuts into a clean tea towel and rub vigorously to remove the skins before adding to a food processor and blitzing until you have crumbs.

Whip the cream and sugar together until thick.

Add the orange zest and vanilla and whip again until it will hold semi-stiff peaks.

Taste and add more orange or vanilla essence if needed. Set aside in a cool place.

Serve brownies with a generous dollop of the orange chantilly cream on one side.

Banana Spice Loaf

Ingredients

1. 150g reduced-fat spread, plus extra, to grease
2. 3/4 cup sugar
3. 3 eggs, beaten
4. 1 cup self-raising flour
5. 1/2 teaspoon baking powder
6. 1 cup mashed banana
7. 1 teaspoon ground mixed spice

Instructions

Step 1 : Preheat oven to 180ºC. Lightly grease a loaf tin with spread.

Step 2 : Beat spread and sugar in a bowl until light and fluffy. Gradually add eggs then sifted flour and baking powder. Mix in banana and spice.

Step 3 : Pour into prepared loaf tin and bake for 45 minutes until top is golden brown or until a skewer comes out clean. Store in an airtight container for up to 2 days or freeze in slices.

Variations

Make it gluten-free: Use gluten-free varieties of flour and baking powder.

Serves: 10

Time to make: 55 mins (Hands-on time: 10, Cooking time: 45)

Nutrition info

Energy :  1000kJ
Calories :  239cal
Protein : 4g
Fat : 11g
Carbohydrates : 30g
Dietary Fibre : 1g
Sodium : 130mg
Calcium : 20mg
Iron : 0.5mg

Thai Barbecued Shrimp

These barbecued shrimp have the perfect amount of kick to them, and are great over rice or noodles, or just on their own!

Ingredients

• 3 tablespoons fresh lemon juice
• 1 tablespoon soy sauce
• 1 tablespoon Dijon mustard
• 2 cloves garlic, minced
• 1 tablespoon brown sugar
• 2 teaspoons curry paste
• 1 pound medium shrimp – peeled and deveined

Steps

1. In a resealable bag mix together the lemon juice, soy sauce, mustard, garlic, brown sugar and curry paste. Add shrimp place in refrigerator to marinate for 1 hour.
2. Preheat grill for high heat. Thread the shrimp onto skewers. In a saucepan, boil the marinade for a few minutes. When the grill is hot, lightly oil the grate.
3. Grill shrimp for 3 minutes per side, or until opaque. Baste occasionally with the marinade.

Nutritional Info

• Calories: 73
• Protein: 11.7g
• Carbohydrates: 3.6g
• Fat: 1.0g

Other Dietary Information

• Cholesterol: 86mg
• Dietary Fiber: 0.1g

Lemon Chicken Orzo Soup

A top comfort food that brings you a nice amount of Vitamin A!

Ingredients

• 1 (4-pound) whole chicken
• 2 carrots, peeled, cut in 1-inch pieces
• 2 celery stalks, cut in 1-inch pieces
• 1 medium onion, peeled and sliced
• 6 garlic cloves, crushed
• 4 sprigs fresh flat-leaf parsley
• 2 teaspoons whole black peppercorns
• 2 bay leaves
• 6 cups water
• 1 1/3 cups chopped carrot
• 1 1/4 cups chopped onion
• 1 cup chopped celery
• 2 teaspoons salt
• 8 ounces uncooked orzo (rice-shaped pasta)
• 1/4 cup chopped fresh flat-leaf parsley
• 2 1/2 teaspoons grated lemon rind
• 1/4 cup fresh lemon juice
• Lemon wedges (optional)
• Coarsely cracked black pepper (optional)

Steps

1. Remove and discard giblets and neck from chicken. Place chicken in a large Dutch oven. Add 2 chopped carrots, 2 chopped celery stalks, and next 5 ingredients (through bay leaves) to pan. Add 6 cups water; bring to a simmer. Reduce heat, and simmer 45 minutes.
2. Remove chicken from pan; place chicken in a bowl. Chill 15 minutes. Discard skin; remove chicken from bones, discarding bones. Chop chicken into bite-sized pieces; cover and chill. Strain broth mixture through a sieve into a large bowl; discard solids. Cool broth mixture to room temperature. Cover and chill 8 to 24 hours. Skim fat from surface; discard.
3. Add enough water to broth to equal 9 cups; place broth mixture in a large Dutch oven. Add 1 1/3 cups carrot, 1 1/4 cups onion, 1 cup celery, and salt to pan; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until vegetables are tender. Add reserved chicken, and simmer 3 minutes or until thoroughly heated. Keep warm.
4. Cook pasta according to package directions, omitting salt and fat. Add pasta to pan with chicken and broth mixture; stir in parsley, rind, and juice. Garnish each serving with lemon wedges and cracked black pepper, if desired.

Nutritional Info

• Calories: 235
• Protein: 21.0g
• Carbohydrates: 24.0g
• Fat: 5.0g

Other Dietary Information

• Fiber: 2.3g
• Cholesterol: 53mg
• Iron: 1.1mg
• Sodium: 679mg
• Calcium: 39mg

Another : Chicken and Dumplings

Chicken and Dumplings

This healthy version of old-fashioned chicken dish contains skinless chicken thighs that are cooked in a mixture of carrot, leek, parsnip, celery and peas and topped with a low-fat dumpling mixture.

Ingredients

• Chicken:
• 3 tablespoons canola oil
• 1/3 cup all-purpose flour
• 3/4 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 4 skinless chicken thighs (about 12 ounces)
• 4 cups thinly sliced leek, rinsed and drained
• 4 cups low-sodium, fat-free chicken broth
• 1 1/2 cups baby carrots, cut diagonally into 1/2-inch pieces
• 1/2 cup chopped parsnip
• 1/2 cup chopped celery
• 1 teaspoon chopped fresh thyme
• 1 bay leaf
• 1/2 cup frozen petite peas, thawed
• Dumplings:
• 1 1/3 cups all-purpose flour
• 2 teaspoons baking powder
• 1/4 teaspoon salt
• 3/4 cup plus 1 tablespoon whole milk
• 2 tablespoons chopped fresh chives

Preparation

Heat the oil in a large, heavy-bottomed Dutch oven over medium-high heat. Combine the flour, salt, and pepper in a medium bowl. Dredge the chicken in flour mixture, and turn to coat; shake off excess flour. Add the chicken to the pot; cook 3 minutes on each side, or until well-browned. Transfer chicken to a plate.

Add leeks to pot; cook over medium heat 2 minutes, stirring frequently. Return chicken to pot, and stir in broth, carrots, parsnips, celery, thyme, and bay leaf. Bring to a boil. Partially cover; reduce heat. Simmer 15 minutes, or until chicken is cooked. Remove chicken from pan. Pull the meat from bones; discard bones. Return the chicken to the pot, and stir in peas.

To prepare the dumplings, sift together the flour, baking powder, and salt 3 times (this makes the dumplings very light). Combine the flour mixture, milk, and chives, and stir until moist.

Drop dough by 3 tablespoonfuls into a barely simmering chicken mixture. Cover and cook over medium-low heat 12 minutes, or until the dumplings are done (do not bring to a boil, or the dumplings will break up).

Nutritional Information

Calories per serving:	362
Fat per serving:	12g
Saturated fat per serving:	2g
Monounsaturated fat per serving:	5g
Polyunsaturated fat per serving:	3g
Protein per serving:	18g
Carbohydrates per serving:	47g
Fiber per serving:	5g
Cholesterol per serving:	45mg
Iron per serving:	4mg
Sodium per serving:	825mg
Calcium per serving:	213mg