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Tea-Time Meal Ideas

Tea-Time Meal Ideas

Here are some really great, quick and easy tea-time meal ideas for you to try out.

Pea and Tuna Fishcakes

Ingredients

Recipe serves 4
500g potatoes
6 spring onions, chopped
25g butter
3 tsp English mustard
3 tbsp chopped parsley
1 tbsp plain flour
100g frozen peas, blanched
1 large egg yolk
400g tinned tuna (drained weight)
Sea salt and freshly ground black pepper (optional)
3 tbsp olive oil

Method

Boil the potatoes in a large saucepan for 15 to 20 mins until soft, drain and mash. Transfer to a large mixing bowl. Fry the spring onion in the butter for one minute until soft and add to the potatoes then add in the mustard, parsley, flour, and peas and mix. Add the egg yolk and tuna and mix well. Season if desired

On a lightly floured surface shape the mixture into 8 rounds and dust with flour. Heat the olive oil in a large frying pan and fry the fishcakes slowly for 5 mins on each side until lightly brown in colour.

PER SERVING (4) 259 kcalories, 29g protein, 29g carbohydrates, 8g fat, 0.6g saturated fat, 3g fibre, 3g sugars, 0.99g sodium.


Pea, Sausage and Tomato Fusilli

Pea, Sausage and Tomato Fusilli

Ingredients

Serves 4
1 tbsp vegetable oil
4 large Lincolnshire sausages
2 tbsp olive oil
1 garlic clove, chopped and crushed
1 tin good quality tomatoes, peeled and chopped
75ml boiling water
Vegetable stock cube
1 level tsp caster sugar
2 sprigs basil, roughly chopped
Sea salt and freshly ground black pepper
100g cherry tomatoes, cut in half
225g fusilli pasta, cooked
200g frozen garden peas
Parmesan or cheddar, grated (optional)

Method

Cook the sausages in the vegetable oil until brown and cooked approx 6 to 7 mins. Heat the olive oil in a saucepan, add the garlic and fry until soft, approx 30 secs. Add the peeled and chopped tomatoes. Dissolve the stock cube in the boiling water and add to the tomato along with the sugar and basil and season with the sea salt and black pepper. Add the cherry tomatoes. Bring to the boil and simmer for 10 mins. If the sauce becomes too thick add more water as required and adjust the seasoning. Chop the sausages into threes, add to the sauce along with the pasta and frozen peas. Bring to a simmer, making sure that the pasta doesn't stick at the bottom of the pan. Place in an oven proof dish and you may top the pasta with a little parmesan cheese or grated cheddar and bake in the oven until the cheese is melted, about 5 mins.

Serve with a salad and garlicy, cheesy bread.

PER SERVING (4) 215 kcalories, 13g protein, 24g carbohydrates, 11g fat, 4g saturated fat, 5g fibre, 7g sugars, 0.12g sodium.


Pea and Beef Kerala

Pea and Beef Kerala

Ingredients

Serves 4
Oil for deep frying
1 potato, peeled and cut into small cubes
500g rump steak, thinly sliced
2 cloves garlic, peeled and crushed
2 tsp peeled fresh ginger finely crushed
1 tbsp finely chopped red chilli
Fresh coriander
2 onions, peeled and cut into rings
75ml good beef stock
2 tbsp tomato paste
½ tbsp soy sauce
½ tsp chilli powder
Juice of two lemons
3 tomatoes, peeled and chopped
200g frozen peas
Sea salt and freshly ground black pepper

Method

Heat the oil in a heavy based saucepan, one third full. Deep fry the potato cubes until golden brown. Drain on kitchen paper. Place the steak in a bowl. Add the garlic, black pepper, ginger, chilli and a little finely diced coriander and toss well. Heat the oil and fry the beef in small batches at a high heat, keeping the beef warm. Reduce the heat and fry the onion until soft and golden. Remove from the pan and keep with the beef.

Put the stock, tomato paste, soy sauce, chilli powder and lemon juice in a pan and reduce slightly. Add the fried onion, tomatoes and peas. Stir well and cook for one to two minutes. Add the beef and the potatoes. Toss well until heated through and garnish with coriander leaves.

Serve with naan bread and mango chutney.

PER SERVING (4) 291 kcalories, 31g protein, 21g carbohydrates, 16g fat, 3g saturated fat, 7g fibre, 8g sugars, 0.9g sodium.

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