Calories 144 per portion
Fat 6g (0.6g sat) per portion
Suitable for freezing

Ingredients

• Thick cod or haddock fillet 250g (9oz), skinned Salt and freshly ground black pepper
• Plain flour 2 tbsp Egg 1, beaten
• Dry white breadcrumbs 110g (4oz)
• Vegetable oil for deep-fat frying
• Broccoli, baked beans and ketchup to serve (optional)

Instructions

1. Cut the fish into eight strips and season with salt and pepper. Sprinkle the flour in a shallow dish, put the beaten egg in another dish and the breadcrumbs in another.
2. Dust each fish finger in the flour, dip into the egg and then toss in the breadcrumbs, making sure they are completely coated.
3. Heat the vegetable oil in a deep-fat fryer or deep wide saucepan. Carefully lower the fish fingers into the hot oil. You may need to do this in batches.
4. Cook for 2–3 minutes until the crumb coating is crisp and golden.
5. Drain on kitchen paper and serve with beans, broccoli and a squirt of ketchup, if you like.

Cook’s tip
To check that the oil is hot enough, use a cook’s thermometer – it should read 180-190°C/350-375°F.
Or, drop a square of bread into the oil; if the oil bubbles around it immediately the oil is hot enough.

Calories 659 per portion
Fat ?31g (13g sat) per portion
Suitable for freezing

Ingredients

• Olive oil 1 tbsp
• Onion 1 large, peeled and finely chopped
• Carrots 2 large, peeled and cut into small dice
• Lean minced beef 500g (1lb 2oz) Beef stock 150ml (¼ pint)
• Mixed dried herbs 1 tbsp
• Potatoes 900g (2lb), peeled and quartered
• Butter 25g (1oz)
• Baked beans 415g can
• Egg 1 small, beaten with 1 tbsp water to glaze (optional)
• Peas to serve (optional)

Instructions

1. Heat the olive oil in a large frying pan, add the onion and carrots and cook for about 5 minutes until softened.
2. Add the beef to the pan and continue cooking until the meat is lightly browned. Stir in the stock and herbs and bring to the boil. Turn down the heat and simmer for 20 minutes.
3. Meanwhile, boil the potatoes in water for 15-20 minutes until cooked.
4. Preheat the oven to 190°C/170°fan/Gas 5. Drain the potatoes and mash with butter. Spoon half the beef mixture into a 1.25 litre (2 pint) baking dish, then add the baked beans and the remaining beef. Cover with mashed potatoes, smooth and mark into swirls with a fork. Brush with egg, if using.
5. Place on a baking tray and cook for 45 minutes or until browned. Serve immediately with peas, if you like.

Cook’s tip
You could make this earlier in the day and reheat when required. Or spoon into individual foil containers, cool, wrap in clingfilm, label and freeze ahead. Defrost in the fridge overnight and reheat a portion for 30 minutes.

Calories 179 per portion
Fat 6g (2.8g sat) per portion
Suitable for vegetarians

Ingredients

• Milk 600ml (1 pint)
• Pudding rice 50g (2oz)
• Caster sugar 2 tsp
• Caramac candy bar 50g (2oz)

Instructions

1. Put the milk, rice and sugar in a pan. Bring to the boil, stirring. Cover and simmer for 30 minutes until the rice is cooked, stirring occasionally.
2. Break up the candy bar and stir into the rice. Serve hot or cold.

Cook’s tip
Vary the chocolate bar; add your child’s favourite – diced Crunchy bar, Milky Bar or Mars Bar could also be used.