BROCCOLI & CHEDDAR SOUP

This free amazing cheesy Broccoli & Cheddar Soup Recipe is a great way to get the kids to eat vegetables! Broccoli is packed with dozens of nutrients, vitamins & fibre!

Ingredients


2 leeks, chopped
2 cloves garlic, peeled & chopped
a little oil for frying
4 cups broccoli florets
2 cups chicken stock
1 cup low fat milk
375ml cheddar cheese, grated

Method

• Fry the leeks and garlic in oil until soft.
• Add the broccoli, stock and milk
• Bring to the boil, cover and simmer for about 5 minutes or until broccoli is tender.  
• Add the grated cheese and mix well.
• Using a stick blender blitz until smooth.
• Garnish with a few broccoli florets and serve with fresh breads.

Variation:


Substitute the broccoli for cauliflower for a yummy cauliflower & cheddar soup.


Serves 4

FISH FINGER BITES

This amazing free Fish Finger Bites Recipe is a great way to introduce seafood to kids & they are a great source of protein, they also make an awesome party snack!

Ingredients


3 slices bread, (stale bread is best)
6 Tblsp flour
1 Tblsp ground coriander, (optional)
2 medium eggs
400g firm white fish fillets skinned (e.g. hake) 
2 Tblsp butter
2 Tblsp vegetable oil
6 Tblsp PnP tomato sauce, to serve


Method

• Remove the crusts from the slices of bread, place in a food processor and blitz to make fine breadcrumbs. Tip the crumbs on to a plate.
• Place the flour and ground coriander on a separate plate and season with salt
• Whisk the eggs lightly in a mixing bowl.
• Cut the fish into thick finger-sized pieces, coat in flour, dip into the egg and finally coat with breadcrumbs.
• In a large frying pan heat the butter and oil over a medium.
• As soon as the butter starts to foam, add the fish bites and cook for 2-3 minutes on each side until crispy and golden.
• Serve with tomato sauce to dip.

Serves 6

TUNA RICE SALAD

Looking for something quick, easy & healthy to make… Try this amazing Tuna Rice Salad Recipe!


Ingredients


180g rice
15ml savoury rice seasoning
340g tuna
150ml light yoghurt & herb salad dressing
50ml tangy mayonnaise
15ml chopped dill, finely
¼ red pepper, cubed
¼ yellow pepper, cubed
2 Tblsp fresh coriander, chopped
1 handfull fresh rocket for garnish
5ml lemon pepper


Method

• Cook the rice and stir in the savoury rice seasoning.
• Mix all the remaining ingredients together and add to the cooked rice, mix well and serve.

Serves 4

BROCCOLI & FETA FRITTATA

Looking for something light to serve for lunch… Then try this delicious free Broccoli & Feta Frittata! Serve with a fresh side green salad.

Ingredients


3 Tblsp canola oil
1 onion, finely chopped
1 large potato, cooked, peeled and diced
150g broccoli florets
a pinch of freshly ground pepper
8 extra large eggs, beaten
1 round feta cheese, cubed
3 Tblsp basil, freshly chopped


Method

• Preheat the oven grill.
• In a non-stick frying pan, heat the oil and fry the onion and potato until brown.
• Steam the broccoli until tender and refresh in iced water.
• Add the broccoli to pan and season to taste.
• Mix the eggs, feta and basil together and pour into pan. 
• Stir occasionally over a low heat until the eggs begin to set.
• Place under the grill for a few minutes until cooked through and slightly golden in colour.
• Allow to stand for a minute or two before serving, slice and serve with a fresh green salad.

Serves 4