• Natalie Rouse

#HealthyKidsfor£20 - Week One (Friday Recipes)



Breakfast

Boiled egg and soldiers

Eggs provide a great source of essential fats and protein.


• 1 egg

• 2 slices of toasted bread

• 10g butter or spread


In a small saucepan, bring enough water to cover your egg to the boil, once boiling carefully lower in your egg using a long handled spoon. Once the water comes back to the boil, set your timer for 5 minutes, less if you want a really runny yolk and more if you prefer your egg hardboiled.


Carefully remove the egg and place in your eggcup.


Toast the bread and add a small layer of butter/spread. Cut the toast into finger sized soldiers.


Take the top of the egg off carefully by tapping the top making it easy to peel off the shell and slice the top off to reveal the egg yolk. Dip the soldiers into the egg yolk and enjoy!

Lunch

Ham Sandwiches

Sandwiches do not need to be boring or bland and can be a great nutrient packed meal.


food per serving (based on ham sandwich)

208 kcal

5.5 fat

27 carb

3.75 of sugar

4 fibre

9.4 protein

1.2 salt


Dinner

Jacket Potato


Microwave method

Make sure to wash and thoroughly dry your potato before pricking all over with a fork to let the steam escape! Microwave on a microwaveable plate for 4 minutes, turn over and cook for another 4 minutes or until the potato feels soft throughout. Leave to sit for 2 minutes.


Oven method

Preheat the oven to 200°C/GM6. Wash and dry your potato before pricking all over with a fork.


Bake in the oven for approximately an hour – depending on the size of your potato.

Leftovers make great baked potato fillings, the options are endless! Add hot or cold fillings such as cheese, tuna and sweetcorn, chilli, chicken or beans.


Don't forget to share your creations with us using #HealthyKidsfor£20 on social media!

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