Recipe ideas for new parents

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Recipe idea for new parents

Recipe idea for new parents

Although your baby won’t be trying solid foods until they are about 6 months, here is a favourite recipe for you and your family to try:

Spaghetti Bolognese with lentils

Spaghetti Bolognese is a popular dish. This recipe includes extra vegetables to count towards your 5-A-Day, and some of the meat is replaced with lentils to help increase the fibre content and reduce the saturated fat content. What’s also great is that it is easy to make in bulk and freezes well – perfect for a quick meal when time is short.

This recipe makes 4 servings – you can double the recipe up and freeze what you don’t eat in meal-sized packs.

Ingredients:

  • 1 tablespoon of rapeseed or olive oil
  • 2 medium onion
  • 3 cloves of garlic
  • 2 carrots
  • 6 mushrooms
  • 1 red pepper
  • 2 teaspoons dried oregano
  • 2 teaspoons of dried basil
  • 250g of cooked lentils (you can use canned lentils)
  • 250g lean beef mince
  • 3 tablespoons of tomato puree
  • 2 x 400g cans of chopped tomatoes
  • Grated parmesan (optional)
  • 400g of wholewheat or fibre enriched spaghetti

Method:

  1. Peel and finely chop the onions and garlic.
  2. Chop the other vegetables into small cubes.
  3. Heat the oil in a heavy base pan and slowly soften the onions.
  4. Add the garlic, carrots, mushrooms, pepper and dried herbs. Cook for about 5 minutes.
  5. Stir in the tomato puree and cook for another couple of minutes, stirring constantly.
  6. Add the mince and continue to cook until the mince is evenly browned and well combined.
  7. Stir in the lentils and chopped tomatoes, bring to the boil, then reduce the heat and simmer for at least 15 minutes to allow the flavours to fuse.
  8. Whilst the sauce is simmering, bring a large pan of water to the boil and cook the spaghetti according to the instructions on pack.
  9. Serve out and top with the sauce, add grated parmesan if desired, and serve with a crunchy side salad.

Adapted from Pasta with lentils and beef recipe http://www.yummly.com/recipe/Pasta-with-Lentils-and-Ground-Beef-548991

 

Amount (% of the Reference Intakes)

Reference intakes

Energy

567 kcal (28%)

2000 kcal

Fat

13g (19%)

70g 

of which saturates

4g (20%)

20g

Carbohydrates

82g (36%)

230g

of which sugars

20 (22%)

90g

Fibre

14g (46%)

30g

Protein

35g (64%)

55g*

Salt

1g (13%)

6g

 *amount for breastfeeding women (45g for women who are not breastfeeding)

 

Information reviewed November 2016

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