5 Days to Payday Menu

Make your food go further with this meal plan of scrumptiously simple recipes that make the most of every single ingredient

ROASTED CHICKEN

Serves 4, prep time 20 minutes, cooking time 45-50 minutes

INGREDIENTS

1 large free-range chicken

2 tbsp olive oil

Rock salt

Freshly ground black pepper

2 large lemons, 1 sliced, quartered

6 garlic cloves, crushed

1 handful chopped fresh rosemary

15-20 small unpeeled potatoes

Steamed mixed vegetables to serve

FOR THE GRAVY

1 ½ pints of chicken stock

2 tbsp of cornflour

3 tbsp of cold water

1 vegetable stock cube

Juices from the roasting tray

METHOD

Preheat the oven to 200 degrees. Wash and trim the chicken. Rub the chicken with oil, salt and black pepper. Place the chicken in a large roasting tray, lift the skin from the breast and slide in the lemon slices. Tuck the skin back under the chicken. Now push the garlic cloves, quartered lemon and rosemary into the chicken. Use cocktail sticks to hold the skin closed. Place the chicken in the oven for around 45-50 minutes. Meanwhile, bring a large pan of salted water to the boil and add the potatoes. Cook for 10-12 minutes, then drain. Place the potatoes in the tray with the chicken and baste. Sprinkle with more chopped rosemary and return to the oven.

THE GRAVY

Heat the chicken stock in a pan. In a cup, mix the cornflour with cold water and pour into the pan. Crush in the vegetable stock cube and bring to the boil. When the gravy has thickened, remove from the heat and leave to one side.

TO SERVE

After 45 minutes, check the chicken is cooked by pushing a fork into the breast; if the juices run clear, it’s cooked. When the chicken is ready, remove it from the tray and place on a serving board. Remove the potatoes from the tray, stir the juices and add to the gravy pan. Carve and serve with the roasted potatoes, steamed mixed vegetables and gravy.

CHICKEN STIR FRY

Serves 4, prep time 15 minutes, cooking time 20 minutes

INGREDIENTS

FOR THE EGG

1 tbsp of oil

4 free-range eggs

2 tbsp of sesame oil

1 tbsp of soy sauce

Salt & pepper

FOR THE RICE

1 chopped red onion

2 cloves of garlic

1 tbsp of sliced fresh ginger

1 red pepper, diced

1 small tin of sweetcorn, drained

1 cup of cooked edamame peas

2 cups of cooked chicken

1 tbsp soy sauce

1 tbsp of flaked chillies

3 cups of cooked rice

Handful of chopped coriander

2 chopped spring onions to serve

METHOD

In a jug, whisk all the egg ingredients and season. Preheat the grill to a medium temperature. Heat the oil in a pan and pour in the eggs; move and tilt the pan, so the egg is even. Cook for 3-4 minutes. Check the underside of the egg is cooked then place under the grill for 5 minutes until golden. Remove from the heat and allow to cool, then slice into even squares and set aside.

THE RICE

In a wok, heat some oil, sauté the onion, garlic and ginger. Next, add the red pepper and season, stir for three minutes. Add the sweetcorn and peas, keeping the ingredients moving in the wok. Next, add the cooked chicken, and a splash of soy sauce and stir in some chilli flakes. Then gradually stir in the cooked rice. Finally add the egg, coriander and stir for a couple of minutes. Remove from the heat and serve topped with some chopped spring onions.

CHICKEN CAESAR SALAD

Serves 2, prep time 15 minutes

INGREDIENTS

FOR THE DRESSING

1 garlic clove, crushed 4 tinned anchovies 2 tbsp of grated parmesan 5 tbsp of mayonnaise 1 tbsp of red grape vinegar ½ tsp of salt

FOR THE CROUTONS

2 slices of toasted fresh bread

2 tbsp of olive oil

FOR THE SALAD

1 large romaine lettuce, sliced

2 cups of sliced cooked chicken

4 anchovies, chopped

Parmesan shavings

Salt & pepper

METHOD

In a pestle and mortar, bash the garlic with the anchovies into a smooth paste. Add the grated parmesan, mayonnaise and the red grape vinegar, season to taste and mix. Chill the dressing while you prepare the croutons. Place the bread under a grill until golden, remove from the grill and brush with olive oil. Return to the grill until crisp. Remove the crusts and cut the bread slices into equal squares. Place the lettuce in a serving dish and mix with half the dressing. Top with chicken and anchovies, add the shaved parmesan. Scatter over the croutons, then drizzle with the remaining dressing and serve.

CHICKEN & SWEETCORN SOUP

Serves 4, prep time 15 minutes, cooking time 20 minutes

INGREDIENTS

2 ½ pints of fresh chicken stock

2 chopped garlic cloves

1 tin of creamed sweetcorn

1 small tin of sweetcorn, drained

4 sliced spring onions, keeping some to serve

2 cups of shredded cooked chicken

2 tsp of soy sauce

1 tbsp of sweet chilli sauce

2 free-range egg whites

1 tbsp of sesame oil S

alt & pepper

METHOD

Pour the chicken stock, garlic, creamed sweetcorn, corn kernels and half the spring onion into a large saucepan over medium heat. Season, cover and bring to the boil. Reduce heat and simmer for 10 minutes. Add chicken, soy sauce and sweet chilli sauce and stir. Simmer for 10 minutes or until heated through. Stir in egg white and sesame oil. Remove from the heat and serve with some toasted bread and top with remaining spring onion.

VEGGIE OMELETTE

Serves 2, prep time 10 minutes, cooking time 10 minutes

INGREDIENTS

Oil for frying

1 chopped onion

1 chopped garlic clove

4 free-range eggs, beaten

1 handful of cooked green beans

1 handful of cooked butternut squash

1 handful of cooked edamame beans

10 small roast potatoes, halved

1 cup of grated mozzarella

Salt & pepper

METHOD

Preheat the grill to a high heat. Heat the oil in the pan and gently fry the onion and garlic until softened. Pour in the beaten egg, even out in the pan and cook for two minutes. Add the cooked vegetables and season. Place the potatoes on top, sprinkle over half the grated cheese. Place the pan under the grill until the cheese melts. Remove from the heat and add the remainder of the grated cheese and serve.