Low potassium recipe ideas, pasta, rice & noodle dishes

The Leeds

Teaching Hospitals

NHS Trust

Low potassium recipe

ideas, pasta, rice &

noodle dishes

Information for patients

Introduction

When following a low potassium diet, the dietitian will

explain that pasta, rice and noodles are useful alternatives to

potatoes as they are lower in potassium.

When we discuss using these alternatives we are often asked;

‘What can you add to pasta when you can’t eat tomatoes?’

‘I don’t know what to have with rice. Do you have any

suggestions?’

This recipe book aims to help answer these questions. It

includes a range of main meal ideas that may give you some

new suggestions while following a low potassium diet.

Potassium

All these recipes are suitable for someone following a low

potassium diet and can be enjoyed by the whole family. It

is important that the ingredients are used in the quantities

stated. It is also important to note the number of servings the

recipe makes.

Nutritional information

The energy (calorie) content of an individual serving will be

included at the end of each recipe. It will state when the

calories from pasta, rice and noodles are not included. This

information can be calculated from the packaging of your

chosen product.

The salt content of an individual serving will also be included

at the end of each recipe. All patients with kidney disease are

advised to follow a low salt diet. Many foods included in these

recipes have salt naturally in them or added to them during

the manufacturing process. Additional salt is not required but

instead flavour can be added by using herbs, spices, garlic and

black pepper.

Top tips for lowering the salt content of the recipe

• When stock cubes are required, try to choose low salt stock

cubes e.g. Kallo very low salt organic stock cubes, Knorr

reduced salt stock cubes and Heinz Cook at Home stock

cubes

• When the recipe includes tinned tuna, choose tuna in

spring water rather than brine

• If the recipe includes olives, use olives in oil rather than

brine

Contents

Page

Pasta 6

Quick tomato sauce (V) 7

Spaghetti bolognese 8

Mediterranean meatballs 9

Tomato and mascarpone cheese sauce (V) 10

Tuna pasta bake 11

Even quicker basil pesto (V) 12

Pesto pasta with leeks and peas (V) 13

Pesto pasta with chicken and sugar-snaps peas 14

Pesto pasta with tuna and broccoli 15

Spaghetti carbonara 16

Herby cream courgette pasta (V) 17

Salmon and spring vegetable pasta 19

Lemon, tuna and broccoli pasta 20

Creamy garlic chicken pasta 21

Rice (Please do not freeze dishes containing rice) Page

Roast chicken and pea risotto 22

Haddock and leek risotto 23

Paella 24

Chilli mince 25

Red lentil dhal (V) 27

Chicken curry 29

How to make a Chapatti 31

Pork Stroganoff 32

Kedgeree 34

Noodles

Sweet and sour pork stir-fry 36

Honey and beef noodles 37

Other

Chicken fajitas 38

Tabbouleh (V) 40

Couscous salad (V) 42

V = suitable for vegetarians

Pasta

Pasta is generally a quick and simple meal to prepare, often

containing only a few ingredients.

There are many different types of pasta available. This recipe

book suggests using plain pasta such as spaghetti, tagliatelle,

penne and fusilli. Using filled pasta such as ravioli is not

recommended as this is likely to increase the potassium

content of the recipe.

Great accompaniments to pasta include:

• Garlic bread

• A side salad

A side salad can include any five of the following:

• 4 slices cucumber

• 1 gherkin

• 3-4 small pickled onions

• 2 rings green or red pepper

• 2 radishes

• 3 leaves lettuce

• 2 spring onions

• 4 slices pickled beetroot

• A bunch of watercress

Plus one small tomato

Quick tomato sauce (serves 4)

Many shop bought tomato sauces are rich in potassium,

because they often contain tomato puree. The following

recipe can be enjoyed with pasta when following a low

potassium diet.

2 tbsp oil

Small handful of fresh basil

leaves, torn

2 cloves garlic, peeled and

crushed

400g can chopped tomatoes

1 small onion, nely chopped Black pepper

1. In a large saucepan, boil a large amount of water. Once

boiling, add your chosen quantity of pasta and cook

following the manufacturer’s instructions (penne pasta

works really well).

2. To a large frying pan add the oil. When hot, add the garlic

and onion and gently fry until lightly coloured.

3. Add the tomatoes, bring to the boil and simmer for 5

minutes.

4. Add the basil and season with black pepper.

• Serve with a sprinkle of parmesan cheese

• You may want to add a red chilli when gently frying the

garlic and onion for extra flavour

Per serving*

Energy 93kcal

*excluding pasta

Salt 0.1g

Spaghetti bolognese (serves 4)

The tomato sauce on page 7 can be used to make a tasty

spaghetti bolognese.

2 tbsp oil

1 clove garlic, peeled and

crushed

350g lean beef mince Quick tomato sauce (page 7)

1 medium onion, nely chopped Black pepper

1. In a large frying pan, gently heat the oil. When hot, add

the onions and garlic and gently fry until lightly coloured.

2. Add the beef mince to the frying pan and cook until

brown.

3. In a large saucepan, boil a large amount of water. Once

boiling, add your chosen quantity of pasta and cook

following the manufacturer’s instructions (spaghetti pasta

works really well).

4. Once the beef mince is brown, add the tomato sauce and

simmer for 15 minutes or until the sauce is piping hot and

the mince is cooked.

5. Season the sauce with black pepper and serve with the

drained pasta.

Top tips:

• Serve with a sprinkle of parmesan cheese

• You may want to add a chopped red pepper when gently

frying the onions and garlic

Per serving*

Energy 386kcal

*excluding pasta

Salt 0.4g

Mediterranean meatballs (serves 4)

350g beef mince 1 teaspoon dried mixed herbs

2 tbsp oil Black pepper

2 cloves garlic, crushed Quick tomato sauce (page 7)

1 medium onion, grated

1. In a frying pan add one tablespoon of oil and gently cook

the onion and garlic until soft.

2. To make the meatballs; in a large bowl mix together the

mince, the cooked garlic and onion, as well as the mixed

herbs and season with black pepper.

3. Shape the meat mixture into 16 individual meatballs.

4. Heat the remaining oil in a large frying pan and brown the

meatballs on all sides.

5. Once the meatballs are brown, reduce the heat and add

the tomato sauce. Stir and bring to a simmer.

6. In a large saucepan, boil a large amount of water. Once

boiling, add your chosen quantity of pasta and cook

following the manufacturers instructions.

7. Continue to cook until the meatballs are cooked through,

this will take approximately 15 minutes.

8. Drain the pasta and serve with the meatballs.

• Serve with a sprinkle of parmesan cheese and some

chopped fresh basil

Per serving*

Energy 323kcal

*excluding pasta

Salt 0.3g

Tomato and mascarpone cheese sauce (serves 4)

1 tbsp oil

Small handful fresh basil,

chopped (approx. 6 large leaves)

400g can chopped tomatoes

3 large tbsp (150g) mascarpone

cheese

2 cloves garlic, crushed

1 medium onion, chopped Black pepper

1. In a frying pan add the oil and gently cook the onion and

garlic until soft.

2. Add the tomatoes and basil and simmer gently for 5

minutes.

3. Add the mascarpone to the tomato mixture, stirring gently

for a further 4 minutes.

4. Season with black pepper.

• This sauce can be simply added to pasta and enjoyed with a

light covering of parmesan cheese

• Or it can be used to make the tuna pasta bake (see the

recipe on the following page)

Per serving*

Energy 214kcal

*excluding pasta

Salt 0.14g

Tuna pasta bake (serves 4)

Tomato and mascarpone sauce

(from page 10)

50g cheddar cheese

200g canned tuna, drained

1. In a large saucepan, boil a large amount of water. Once

boiling, add your chosen quantity of pasta and cook

following the manufacturers instructions (penne pasta

works well).

2. Drain the pasta, and stir in the tomato and mascarpone

sauce and tuna.

3. Transfer to an oven proof dish.

4. Cover the pasta with the cheddar cheese and heat gently

under the grill until the cheese is lightly golden.

Per serving*

Energy 360kcal

*excludes pasta

Salt 0.7g

Even quicker basil pesto (serves 4)

This recipe can be used to make a quick tasty meal. When

added to pasta, further ingredients can be added for extra

flavour as suggested in the recipes on page 13 to 15.

30g pine nuts 1 garlic clove

30g fresh parmesan, grated 120mls olive oil

30g basil

1. To a small food processor add the pine nuts, garlic,

parmesan and basil. Slowly add the olive oil, crushing the

mixture until it forms a smooth paste.

• This pesto can be enjoyed simply stirred into your chosen

pasta

Per serving*

Energy 360kcal

*excluding pasta

Salt 0.15g

Pesto pasta with leeks and peas (serves 4)

140g frozen peas

250g leeks, thinly sliced (approx

2 large leeks)

1 tbsp oil ½ portion basil pesto,

equivalent 4 tbsp (using the

recipe from page 12)

1. In a large saucepan, boil a large amount of water. Once

boiling, add your chosen quantity of pasta and cook

following the manufacturers instructions.

2. Boil the peas in a separate saucepan of water.

3. In a frying pan, gently heat the oil. Once hot add the leeks

and cook for 5 minutes until soft. Stir in the pesto and 3

tbsp of the pasta cooking water, then simmer for a few

minutes.

4. Once cooked drain the pasta and peas and add to the

frying pan. Stir the ingredients together and serve.

Per serving*

Energy 250kcal

*excluding pasta

Salt 0.1g

Pesto pasta with chicken and sugar-snap peas

(serves 4)

2 large chicken breasts, thinly

sliced

150g sugar-snap peas

1 tbsp oil

½ portion basil pesto,

equivalent 4 tbsp (using the

recipe from page 12)

1. In a large saucepan, boil a large amount of water. Once

boiling, add your chosen quantity of pasta and cook

following the manufacturers instructions.

2. In a large frying pan, gently heat the olive oil. Once

hot add the chicken pieces and fry gently until cooked

through.

3. Meanwhile in a separate saucepan boil the sugar-snap

peas.

4. When cooked, drain the pasta and peas and return

together to the larger saucepan. Add the pesto, chicken

and peas to the pasta and mix together.

• Serve with a covering of fresh basil and black pepper

Per serving*

Energy 345kcal

*excluding pasta

Salt 0.25g

Pesto pasta with tuna and broccoli (serves 4)

200g canned tuna, drained

½ portion basil pesto,

equivalent 4 tbsp (using the

recipe from page 12)

250g broccoli

1. In a large saucepan, boil a large amount of water. Once

boiling, add your chosen quantity of pasta and cook

following the manufacturers instructions.

2. In a large pan of water, boil the broccoli until soft.

3. Once cooked drain the pasta and broccoli, mixing together

with the pesto sauce.

Per serving*

Energy 288kcal

*excluding pasta

Salt 0.45g

Spaghetti carbonara (serves 2)

1 egg

6 rashers of streaky bacon,

roughly sliced

100ml double cream Black pepper

1. In a large saucepan, boil a large amount of water. Once

boiling, add your chosen quantity of pasta and cook

following the manufacturers instructions (spaghetti pasta

works really well).

2. Mix the egg in a bowl with the cream and black pepper.

3. In a frying pan gently fry the bacon until golden brown

and crispy.

4. Drain the pasta, saving a little of the cooking water. Do not

return the pasta to the heat.

5. Add the bacon to the pasta, stirring the ingredients

together. Add the egg and cream mixture to the pasta.

The natural heat from the pasta will cook the egg (do not

return it to the hob as this will scramble the sauce).

6. Loosen the mixture with a small amount of the pasta water

if needed.

7. Season with black pepper.

• Serve with a sprinkle of parmesan cheese

• You may wish to try adding boiled frozen peas (140g) to

your carbonara

Per serving*

Energy 490kcal**

*excluding pasta

**539Kcal if peas included

Salt 0.24g

Herby creamy courgette pasta (serves 4)

2 tbsp oil 150g ricotta cheese

2 large courgettes, sliced 4 tbsp grated parmesan

1 garlic clove, crushed 160ml double cream

1 small onion, chopped Black pepper

½ tsp dried oregano

2-3 tbsp fresh parsley or dill

nely chopped

1 large egg

1. In a frying pan add a tablespoon of oil and gently cook the

onion and garlic until soft. Once cooked remove from the

pan and put aside.

2. In a bowl mix together the egg, ricotta and cream.

3. In a large saucepan, boil a large amount of water. Once

boiling, add your chosen quantity of pasta and cook

following the manufacturers instructions (tagliatelle pasta

works well).

4. Brush courgettes with a little oil, place in the warm pan

used to cook the onion, and cook until they start to brown.

Once cooked, place on kitchen paper, and sprinkle with a

little dried oregano.

Herby creamy courgette pasta (continued)

1. Drain the pasta, and return to the saucepan. Tip the egg

and ricotta mix into the saucepan with the pasta, along

with the parmesan, parsley (or dill), courgette and black

pepper. Mix all the ingredients together. The heat of the

pasta will cook the egg.

2. Serve immediately.

Per serving*

Energy 434kcal

*excluding pasta

Salt 0.4g

Salmon and spring vegetable pasta (serves 4)

2 salmon steaks (approx 300g) 150g crème fraiche

150g sugar-snap peas, halved

lengthways

1 heaped tsp Dijon mustard

250g broccoli, cut into small

orets

Black pepper

Zest and juice of ½ lemon

1. Place the salmon steaks in an oven-proof dish, covered for

15-20 minutes at 180°C (Gas mark 6) or until cooked.

2. In a large saucepan, boil a large amount of water. Once

boiling, add your chosen quantity of pasta and cook following

the manufacturers instructions (penne pasta works well).

3. In a separate pan, boil the broccoli and sugar-snap peas.

4. Once the salmon has cooked, peel away the skin, break in

to large flakes.

5. Mix the lemon zest, lemon juice, crème fraiche and

mustard together.

6. Drain the pasta and vegetables once cooked.

7. Toss the pasta and vegetables into the crème fraiche mix.

Gently mix in the flaked salmon.

8. Season with black pepper and serve immediately.

Per serving*

Energy 319kcal

*excluding pasta

Salt 0.3g

• For a change, swap 2 chicken breasts for the salmon steaks

and use wholegrain mustard instead of the Dijon mustard

Lemon, tuna and broccoli pasta (serves 4)

250g broccoli, cut into small

orets

2 tbsp capers, drained

1 tsp oil 200g canned tuna, drained

1 small red onion, nely

chopped

Zest and juice lemon

85g pitted green olives, halved** 1 tbsp olive oil

1. In a large saucepan, boil a large amount of water. Once

boiling, add your chosen quantity of pasta and cook

following the manufacturer’s instructions.

2. Boil the broccoli separately until tender.

3. In a frying pan add a teaspoon of oil and gently cook the

onion until soft.

4. Drain the pasta and broccoli and return to the same pan.

Add the cooked onions, olives, capers, tuna, lemon zest

and juice to the pasta.

5. Add a tablespoon of olive oil and season with black

pepper.

6. Gently toss the ingredients together.

• Suitable alternatives to tuna include salmon, chicken or tofu

Per serving*

Energy 175kcal

*excluding pasta

** reduce salt content by

using olives in oil rather

than brine

Salt 1.9g**

Creamy garlic chicken pasta (serves 4)

1 tbsp olive oil 80g sweetcorn

2 large chicken breasts, sliced 120g soft cream cheese

1 small onion Black pepper

2-4 garlic cloves, crushed

1. In a large saucepan, boil a large amount of water. Once

boiling, add your chosen quantity of pasta and cook

following the manufacturer’s instructions.

2. In a frying pan, heat the oil and gently fry the onion until

golden brown.

3. Add the chicken and gently fry until cooked.

4. Add the crushed garlic and sweetcorn and cook for a

further 3 minutes. Add black pepper to taste.

5. Add the cream cheese and mix to coat the chicken.

6. Serve with the cooked pasta and add further black pepper

(optional).

• This recipe works best with full-fat cream cheese

• Rice as an alternative to pasta would also work well

• The addition of fresh basil or dill will add more flavour

Per serving*

Energy 264kcal

*excluding pasta

Salt 0.6g

Roast chicken and pea risotto (serves 4)

2 cooked chicken breasts, sliced 1 small glass of white wine

1 onion, chopped 1 litre hot chicken stock*

1 garlic clove, crushed 200g frozen peas

1 tbsp olive oil 25g unsalted butter

350g risotto rice 60g parmesan cheese, grated

1. Heat the olive oil in a large pan, gently cooking the onion

and the garlic gently.

2. Stir in the rice, cooking gently for a further minute, until

the rice starts to look transparent.

3. Pour in the wine and keep stirring until all the liquid is absorbed.

4. Add a ladle of stock at a time, stirring regularly until the

stock has been absorbed and the rice is just tender.

5. Add the chicken and peas and cook until the chicken and

peas are warmed through.

6. Stir in the butter and the parmesan, then remove from

the heat. Cover with a lid and leave to stand for 2 minutes

before serving.

• Serve with a light covering of parmesan cheese.

Per serving

Energy 659kcal

* reduce salt content by

using low salt stock

Salt 1.7g*

Haddock and leek risotto (serves 4)

25g butter

375g haddock, skinned and cut

into large chunks

1 large leek (125g), thinly sliced 3 tbsp crème fraiche

350g long grain rice 60g parmesan cheese, grated

700ml sh or vegetable stock*

Handful of fresh parsley,

chopped

250ml milk

1. Heat the oven to 200°C/180°C fan/gas mark 6.

2. Heat the butter in a large ovenproof dish over a medium

heat. Cook the leek for 4-5 minutes, stirring regularly, until

tender. Add the rice and stir for a further 2 minutes.

3. Add the stock and milk, bring to the boil and bubble for 5

minutes before sitting the haddock on top. Cover with a lid

or foil and bake in the oven for 18 minutes until the rice is

tender and the fish is cooked.

4. Fold in the crème fraiche and parmesan cheese. Season

with black pepper. Leave to rest for a couple of minutes.

5. Serve with a light covering of chopped parsley

Per serving

Energy 612kcal

* reduce salt content by

using low salt stock

Salt 1.3g*

Paella (serves 4)

4 spring onions, nely chopped

300g easy-cook long grain rice

(raw weight)

1 tbsp olive oil

1 litre chicken stock (made

using 1 chicken stock cube)*

2 chicken breasts 200g frozen peas

1 tsp paprika ½ red pepper, chopped

1 tsp turmeric

200g mixed seafood cocktail or

prawns (fresh or frozen)

1. Using a large pan add the olive oil to the spring onions and

cook gently until soft. Add the chicken and cook until the

chicken is brown in colour.

2. Stir in the paprika, turmeric and rice and then pour in the

stock.

3. Bring to the boil, and then simmer gently for 15 minutes,

stirring occasionally.

4. Add the peas and seafood cocktail, cooking until

thoroughly heated through.

5. Season with black pepper and serve immediately.

Per serving

Energy 511kcal

* reduce salt content by

using low salt stock

Salt 1.5g*

Chilli mince (serves 4)

1 tbsp olive oil ½ tsp paprika

1 large onion, nely chopped 1 tsp mixed herbs

2 red peppers, chopped 500g minced beef

2 garlic cloves, peeled and

crushed

1 beef stock cube**

½ - 1 tsp chilli powder (depending

on personal preference)

400g can chopped tomatoes

1. In a large pan, heat the olive oil on a gentle heat. Add the

onions, and cook until soft. Add the garlic and red pepper.

Then add the chilli powder, paprika and mixed herbs. Stir

and cook for a further 5 minutes.

2. Turn up the heat a little and add the meat. Brown the

meat evenly.

3. Add the beef stock cube to 300ml of boiling water. Add

this to the meat. Add the tin of chopped tomatoes.

4. Bring to the boil, stir and then put a lid on the pan. Reduce

the heat and leave to gently simmer for approximately 20

minutes, stirring occasionally.

5. Once cooked through, serve immediately.

Chilli mince (continued)

• Serve with plain rice and a spoonful of soured cream

• A vegetarian alternative, such as Quorn mince can be used

• A slow cooker could be used to make the chilli mince

Per serving*

Energy 348kcal

* excluding rice & sour cream

** reduce salt content by

using low salt stock cube

Salt 0.9g**

Red lentil dhal (serves 4)

1 ½ cup red lentils ¾ tsp red chilli powder

3 tbsp olive oil 1 tsp paprika powder

1 medium onion, diced 1 tomato, chopped

2 garlic cloves, crushed 3 cups boiling water

1 inch sized piece of ginger,

peeled and grated

Fresh coriander to garnish,

chopped

¾ tsp turmeric

1. Wash the lentils under running water, discarding debris

and then drain.

2. Heat a large pan until hot and add the olive oil.

3. Add the onions, garlic and ginger, turn down to a medium

heat, and fry for a few minutes.

4. Then add the tomato, red chilli powder, paprika and

turmeric, mixing thoroughly.

5. Continue cooking for a further minute and then add the

lentils.

6. Stir to combine and then add the water.

Red lentil dhal (continued)

1. Simmer over low heat for 15 minutes, or until thickens

to your preferred consistency. Stir occasionally to stop

sticking.

2. Add coriander before serving

• Serve with boiled rice or chapattis.

Per serving*

Energy 352kcal

* excluding rice or chapatti

Salt 0.1g

Chicken curry (serves 4)

6 tbsp olive oil ½ green pepper, chopped

400g chicken breast ½ tsp turmeric powder

1 large onion, chopped Pinch of paprika powder

3 garlic cloves, grated

½ - 1 tsp red chilli powder

(depending on how hot required)

1 inch size piece ginger, grated

Handful of coriander, nely

chopped

2 tomatoes, chopped

1. Warm the olive oil in a large, heavy-bottomed pan.

2. Add the onion and cook until they start to turn golden.

3. Add the garlic, ginger and continue to sauté. The onions

will start to darken in colour, don’t worry, this is what will

give the curry its dark, intense colouring. The garlic and

ginger will also begin to caramelise.

4. Add the tomatoes, green pepper, chilli, paprika and

turmeric powder, turning the heat up, and fry the mixture,

for approximately 15 minutes. The sauce should reduce and

thicken.

5. Add the chicken pieces, and fry the chicken until you start

to see the oil separating from the sauce, this should take

approximately 15 minutes.

Chicken curry (continued)

1. Add two cups (500ml) of water, turn the heat down low,

cover with a lid and let it simmer for a further 20 minutes

or until the chicken is cooked and the oil floats freely on

the top of the curry.

2. Serve with a garnish of fresh chopped coriander.

• Serve with boiled rice or chapatti

Per serving*

Energy 390kcal

* excluding rice or chapatti

Salt 0.2g

How to make a chapatti

1. Mix one cup of white and one cup of

wholemeal chapatti flour and a pinch

of salt together in a mixing bowl.

2. Add water a little at a time

(approximately 300ml) and knead well

to make soft dough.

3. Cover it with a damp cloth and set

aside for 15 to 20 minutes.

4. Divide the dough into lemon sized

balls.

5. Take the smooth ball and press flat;

dust it with flour on both sides

6. Roll it into a circle. If the dough sticks

to the rolling pin, dust the chapatti

with flour, taking care not to add too

much flour as this may turn the chapatti

dry.

7. Heat a non-stick pan; place the chapatti

on to the pan.

8. Once the chapatti starts puffing flip it

over. With a flat spatula, slightly press

on the puffed surfaces, and then flip

the chapatti again. Once the chapatti

has golden brown spots on both sides,

remove from the pan.

Pork stroganoff (serves 4)

Mushrooms are a rich source of potassium, however if you

follow this recipe they can be safely included as part of your

main meal.

350g pork llet, thinly sliced 2 tsp paprika

Black pepper 150g baby button mushrooms

1 tbsp oil 150ml soured cream

25g butter 1 tbsp lemon juice

1 medium onion, nely sliced Small handful chopped parsley

1. Season the pork with black pepper.

2. In a large frying pan, add the oil and heat until hot. Add

the pork and cook until brown. Remove on to a plate.

3. In the same pan add the butter, sliced onions and gently

fry over a low heat until tender. Add the paprika and

mushrooms and gently cook until the mushrooms are soft.

4. Return the pork to the pan, adding the cream and lemon

juice. When heated through and the pork is cooked

remove from the heat. Season with black pepper.

Pork stroganoff (continued)

5. Serve immediately.

• Simply serve with a portion of rice

• Low fat crème fraiche can be used as an alternative to

soured cream

Per serving*

Energy 334kcal

*excluding rice

Salt 0.3g

Kedgeree (serves 4)

1 tbsp oil 2 bay leaves

1 large onion, nely chopped 300ml milk

2 tsp curry powder 3 eggs

300g easy-cook long grain rice

Handful chopped fresh parsley

and coriander (optional)

300g smoked haddock llet,

skin on*

1. In a large lidded saucepan, heat the oil and add the onion,

gently frying until lightly golden. Add the curry powder

and cook until the onions turn brown and fragrant.

2. Add the rice and stir to coat with the onion mixture. Add

600ml of water, stirring, bringing to the boil. Reduce the

heat, leaving it to simmer with the lid on for 10 minutes.

Take off the heat and leave to stand, covered for 10-15

minutes.

3. Meanwhile, put the milk, bay leaves and haddock into a

frying pan. Poach the haddock on a medium heat for 10

minutes or until the fish flakes apart. Remove the haddock

from the milk, discarding the skin and flake into small

pieces.

4. In a separate saucepan of water boil the eggs for 5

minutes. Once cooked and cool enough to handle, remove

the shell and cut into quarters.

Kedgeree (continued)

5. Once all the ingredients are ready, mix together the

haddock, eggs and rice. Add the fresh parsley and

coriander and serve.

• You may wish to try adding boiled frozen peas (140g) to

your kedgeree

Per serving

Energy 480kcal (504kcal if peas added)

Salt 2.0g*

*reduce the salt content

by replacing some of the

smoked haddock with

unsmoked haddock

Sweet and sour pork stir-fry (serves 2)

227g pineapple chunks in juice

(juice reserved)

2 ½ tbsp rice wine vinegar or

white wine vinegar

1 tbsp cornour 1 tbsp olive oil

1 tbsp tomato ketchup

200g stir fry pork llet strips,

trimmed of fat

1 tsp soy sauce** 1 red pepper, cut into chunks

1 tsp brown sugar 3 spring onions, shredded

1. Mix 4 tbsp of pineapple juice into the cornflour until

smooth, and then add the tomato ketchup, soy sauce,

vinegar and sugar.

2. Heat the olive oil in a large frying pan or wok, until very

hot, and then add the pork, cooking for 2-3 minutes, until

brown in colour.

3. Add the pepper to the frying pan, stir-fry for 2 minutes,

then add the pineapple chunks and the spring onions and

cook for a further minute.

4. Add the sauce, cooking for 1 minute, splashing with a little

water as it cooks. Add the pork and stir until the pork is

cooked.

• Serve with rice or noodles.

Per serving*

Energy 382kcal

* excluding rice or noodles

** reduce salt content by

using reduced-salt soy sauce

Salt 1g**

Honey and beef noodles (serves 2)

1 tsp olive oil 1 tbsp soy sauce**

125g broccoli, cut into small

orets

175g beef steak of your choice,

thinly sliced

100g sugar-snap peas 2 tsp sesame seeds

4 spring onions 2 tbsp clear honey

1. Boil the broccoli and peas separately in a large saucepan of

water until just tender and drain.

2. Cook your chosen noodles as per the manufacturer’s

instructions.

3. In a wok or frying pan heat 1 tsp of oil until hot. Add the

beef strips, and stir-fry for 2 minutes. Add the sesame

seeds and cook for a further minute. Add the honey, mix

together, finally adding a tablespoon of soy sauce.

4. Add the broccoli, peas and spring onions and heat for 1

minute. Add the noodles and toss together and serve.

Per serving*

Energy 382kcal

* excluding rice or noodles

** reduce salt content by

using reduced-salt soy sauce

Salt 1.5g**

Chicken fajitas (serves 4)

2 fajitas each

1 tsp ground cumin 1 green pepper, cut into strips

2 tsp smoked paprika Black pepper to season

¼ tsp cayenne pepper 8 tortilla wraps

3 chicken breasts, sliced into

strips

80g iceberg lettuce, shredded

1 tbsp olive oil

150ml soured cream or natural

yoghurt

1 medium red onion, halved

and sliced

75g cheddar cheese, grated

1 red pepper, cut into strips

1. In a small bowl mix together the ground cumin, smoked

paprika and cayenne pepper.

2. In a large bowl mix together the chicken, red and green

pepper and the chopped onion. Cover with the spice mix

and the olive oil. Mix the ingredients together well. Leave

to marinade for 5 minutes.

3. Cook the ingredients in a hot frying pan until the chicken is

cooked and the peppers and onions are soft.

4. Season with black pepper.

Chicken fajitas (continued)

To serve

• Take a warm tortilla wrap; add a portion of chicken and

pepper mix in the middle of the wrap

• On top of the chicken add a little lettuce, a heaped

teaspoon of soured cream and a scattering of cheese. Then

roll the tortilla up, folding over one end

Suitable alternatives to chicken include strips of beef or Quorn

pieces.

Per faijita

(excluding tortilla

wrap)

Energy 183kcal

Salt 0.3g

Tabbouleh (serves 4)

175g bulgar wheat 3 tbsp (15g) fresh parsley,

chopped

2 medium (170g) tomatoes,

diced

3 tbsp (15g) fresh mint,

chopped

½ cucumber (120g), chopped

into small chunks

4-5 tbsp vinaigrette dressing

3 spring onions (30g), nely

chopped

Vinaigrette:

3 tbsp olive oil 1 ½ tsp Dijon mustard

1 tbsp white wine vinegar ¼ tsp caster sugar

1 ½ tsp lemon juice Black pepper

1. Place the bulgar wheat in a large bowl, cover with boiling

water. Set aside for 20 minutes, or until the bulgar wheat

has absorbed all of the water.

2. Drain any excess water from the bulgar wheat. Add the

chopped tomatoes to the bulgar wheat, as well as the

cucumber and spring onions.

Tabbouleh (continued)

3. Cover with the vinaigrette and gently mix in the parsley

and mint.

Per serving

Energy 158kcal

Salt 0.2g

To serve:

• Enjoy with a salmon fillet, grilled chicken breast or feta

cheese as well as a portion of boiled vegetables (such as

peas or broccoli) and a warm pitta bread

Couscous salad (serves 2)

100g couscous 1 red pepper

200ml vegetable stock* ½ cucumber

2 spring onions 50g feta cheese

1. Place the couscous in a large bowl and cover with the

vegetable stock. Cover the bowl with cling film and leave

for 10 minutes, until fluffy and all the stock has been

absorbed.

2. Chop the spring onions, peppers and cucumber. Add these

to the fluffy couscous.

3. Gently mix in the crumbled feta cheese.

Per serving

Energy 211kcal

* reduce salt content by

using low salt stock

Salt 2.2g*

Try adding two tablespoons of the pesto from page 12.

Per serving

Energy 568kcal

* reduce salt content by

using low salt stock

Salt 2.3g*

To serve:

• The above can be enjoyed with a griddled chicken breast

or salmon fillet.

Personal Notes

.........................................................................................................

If you have any queries please contact.

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Developed by: The Department of Nutrition and Dietetics

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LN003928

Publication date

08/2023

Review date

08/2026