Spoonfed Suppers is a great programme for mums (and/or dads, couples, singletons, anyone really) who need help with meal planning, get too busy to cook, worry about their kids getting enough nutrition or simply need some inspiration in the kitchen!

The site is run by Candy Delaney who aims to be your virtual 1950′s housewife by providing you with a free daily email with a recipe for your evening supper Monday to Friday. Each recipe has:

• No more than 550 calories
• No more than 10% saturated fat, but typically less than 5%
• A total preparation and cooking time of 30 minutes
• Wholesome ingredients, such that by the end of the week, you will have ticked off all nutritional guidelines

The best part is she sends you a weekly shopping list each Friday with the ingredients labeled by day of week so you’re extremely organised. Going out on Thursday? Don’t buy the Thursday items on the list. She also helps you sort out your kitchen from the get-go by giving you a list of “stock-up staples” – basics you should always have on hand.

Here are a few recent recipes to give you an idea of what you’re in for:

Pronto Prawn Paella

Ingredients:
1 tbsp olive oil
1 onion, diced
1 red pepper, sliced
2 garlic cloves, crushed
150g / 5 ¼ oz / ¾ cup paella rice
Pinch saffron
1 tsp paprika
400ml / 14 fl.oz / 1 ¾ cup vegetable stock (a vegetable stock / bouillon cube crumbled into 400ml of boiling water)
215g / 7 ¾ oz / 1 cup king prawns, cooked and peeled
100g / 3 ½ oz / ⅔ cup frozen peas
½ tbsp parsley

Method:
(1) Heat the oil in a large saucepan. Add the onion, pepper and garlic and cook for 4 mins, or until the vegetables soften. (2) Stir in the paella rice, saffron and paprika. Combine well. (3) Pour in the stock and allow to simmer for 15 mins, or until the rice is tender. Add more stock or boiling water if necessary. (4) Add the prawns and peas for the last 4 mins of cooking time. Allow to heat through. Season to taste, stir in the parsley and serve up.

The Nitty-Gritty:
Serves 2
Average Calories: 491
Average Saturated Fat: 2.4g
3 of your 5-a-day

Moroccan Chicken Kebabs and Couscous

Ingredients:
1 ½ tbsp olive oil
10g / ⅓ oz fresh parsley, coarsely chopped
1 garlic clove, crushed
½ tsp paprika
1 tsp cumin
1 lime, juiced and zested
2 chicken breasts, skinless and boneless, cut into chunks
300ml / ½ pt / 1 ¼ cup chicken stock (chicken stock / bouillon cube crumbled into 300ml boiling water)
100g / 3 ½ oz / ½ cup couscous
1 onion, cut into wedges and then flaked
1 courgette, sliced and quartered
½ aubergine, sliced and quartered
½ tbsp harissa paste

Method:
(1) Combine ⅔ of the oil with the parsley, garlic, paprika, cumin and the lime juice and zest in a mixing bowl. Then add the chicken chunks, cover well and leave to marinade for 15 mins. (2) Preheat the barbecue or grill. Thread the marinated chicken onto two skewers. Then grill for 10 mins, or until cooked, turning halfway. (3) Meanwhile, pour the chicken stock over the couscous. Leave to soak under a silver foil cover for 10 mins. Then fluff up with a fork. (4) Heat the remaining oil in a wok and add the onion, courgette and aubergine. Stir fry for 2 mins, or until the vegetables begin to soften. Then add the harissa paste and stir fry for another 2 mins. (5) Serve the Moroccan chicken kebabs with a side of the couscous and the harissa vegetables

The Nitty-Gritty:
Serves 2
Average Calories: 525
Average Saturated Fat: 2.5g
2 ½ of your 5-a-day

Raspberry, Prosciutto and Asparagus Salad

Ingredients:
300g / 10 ½ oz / 1 ¾ cup asparagus, tough ends trimmed
2 fresh peaches, stoned and thickly sliced
1 tbsp olive oil
1 tbsp white wine vinegar
125g / 4 ½ oz / 1 cup fresh raspberries
100g / 3 ½ oz / 3 ⅓ cups baby spinach
4 slices of prosciutto (parma ham), cut into thin strips
60g / 2 oz / ⅔ cup mozzarella, reduced fat, cut into bite-sized chunks
2 slices of wholemeal or rye bread

Method:
(1) Heat a saucepan of water and add the asparagus. Cook for 4 mins, or until tender but with bite. Then drain. (2) Dry-fry the peaches in a non-stick frying pan for 3 mins on one side, or until they look slightly charred. (3) To make the dressing, whisk the oil and vinegar together in a small bowl. Add a few crushed raspberries and then combine well. (4) Assemble the salad by placing the spinach in a salad bowl. Scatter over the raspberries, peach slices, prosciutto, mozzarella and warm asparagus. Drizzle the dressing over and gently toss everything together. (5) Serve up with a handsome hunk of bread and a refreshing glass of wine!

The Nitty-Gritty:
Serves 2
Average Calories: 398
Average Saturated Fat: 4.6g
3 of your 5-a-day