R E C I P E S A S I M P L E G U I D E F O R S T U D E N T S O N H O W T O M A K E C H E A P, Q U I C K & H E A LT H Y M E A L S
As students ourselves, we know that you can make good food on a budget. We wanted to create something fresh and innovative to inspire students to cook cheap, healthy and quick meals. Abi, Chloe & Hannah
CONTENTS FA J I TA S 4 S A L M O N & A S PA R AG U S 6 CHICKEN & VEG STIR FRY 8 S PAG H E T T I B O LO G N E S E 10 V E G C H I L L I 12 PA S TA B A K E 14 C H I C K E N C A S S E R O L E 16 P U L L E D C H I C K E N B U R G E R 18 SAUSAGE & MASH 20 S U N DAY R OA S T 2 2 CHICKPEA CURRY 24 CHICKEN, RICE & VEG 26 STEAK & CHIPS 28 VEG CURRY 30 YORKSHIRE PUDDINGS 32 TO M ATO & R E D P E P P E R S O U P 3 4 NACHOS 36 SOY SAUCE RICE 38 STICKY CHICKEN 40 S W E E T P OTATO F R I E S 4 2 P OTATO W E D G E S 4 4 P I TA P I Z Z A S 4 6
FA J I TA S PREP TIME: 15 MINS | COOK TIME: 20 MINS
INGREDIENTS:
METHOD:
1 chicken breast 1 onion 1 pepper tortilla wraps salsa olive oil
Cut the chicken breasts, peppers and onions Heat some oil in a pan Add the chicken to the pan and wait for it to brown Add the fajita mix and the vegetables Pour half of the salsa sachet into the pan to add more flavour Stir until the mix is on all of the ingredients Warm the tortillas in the microwave for 40 seconds Spoon the chicken and vegetables into the wrap and roll it up Continue to do so until you run out of filling or wraps
S A L M O N & A S PA R AG U S PREP TIME: 10 MINS | COOK TIME: 35 MINS
INGREDIENTS:
METHOD:
1 salmon fillet 1 lloyd grossman tomato & basil sauce 1/2 clove of garlic 1/2 a pack of asparagus 1 tbs butter
Preheat the oven to 180 degrees
serve with: rice or potatoes
Add 20ml water until it makes the sauce runny
Put the salmon fillet in an ovenproof dish Cover the salmon with half of the Lloyd grossman tomato and basil sauce
Put the salmon in the oven for 20 minutes Cut half a clove of garlic and get the asparagus Put some butter in a frying pan and wait until the butter is runny Add the garlic and asparagus and wait until the asparagus is brown Check the salmon is cooked (not pink in the middle) Plate up
CHICKEN & VEG STIR FRY PREP TIME: 10 MINS | COOK TIME: 15 MINS
INGREDIENTS:
METHOD:
1 chicken breast 1 small onion 2 garlic cloves 1 handful of frozen peppers 1 handful of frozen green beans, broccoli or any other veg 1 big splash of dark soy sauce and teriyaki sauce 1 splash of rapeseed oil or fry-light 1 case of egg noodles 50ml of water
Warm the oil up in a frying pan on a medium heat. Slice the defrosted chicken into small cubes/strips, and add to the pan. Cook until golden. Dice the onion and add to the pan. Cook together for a further 5 minutes until browned. Boil some water, add to a pan and begin to cook the egg noodles. Add all the other vegetables to the pan, with a tiny splash of water. Allow the water to reduce and cook the vegetables for about 3 minutes. Add another 50ml of water, soy sauce, teriyaki sauce and chopped garlic cloves/or garlic granules. Allow to cook together, stirring occasionally for a further 5 minutes. Drain the noodles, add to the frying pan making sure it is all tossed together. Then serve.
S PAG H E T T I B O LO G N E S E PREP TIME: 10 MINS | COOK TIME: 45 MINS
INGREDIENTS:
METHOD:
500g beef mince 2 rashers of bacon 1 medium onions 1 tin of chopped tomatoes 1 beef stock cube tomato puree garlic granules, mixed herbs, chilli flakes, dried basil 8 cherry tomatoes (optional) 1 carrot (optional) Rapeseed oil
Add the chopped onion and bacon to a heated pan and begin to fry for around 10 minutes, until browned. Add in the carrots and continue to cook until slightly softened. Increase the heat to high, and add the mince. Keep stirring for around 3-4 minutes until browned all over. Stir in the tinned tomatoes, tomato puree, beef stock cube, garlic, mixed herbs, chilli, dried basil and cherry tomatoes. Bring to the boil, then reduce to a simmer. When the Bolognese sauce is nearly finished, cook the spaghetti following pack instructions. Drain the spaghetti and stir into the Bolognese sauce. Leave the remaining portions to cool, before separating and freezing.
VEG CHILLI PREP TIME: 10 MINS | COOK TIME: 45 MINS
INGREDIENTS:
METHOD:
1 can of kidney beans 1 can of five bean mix 1 can of chopped tomatoes 1 drizzle of rapeseed oil 1 medium onion 1 courgette (optional) 8 cherry tomatoes (optional) tomatoe puree 1 beef stock cube garlic granules, mixed herbs, chilli flakes, chilli powder
In a large sauce pan, heat the oil. Then add the chopped onions and fry for around 5 minutes – until soft and golden.
serve with: rice, jacket potato or tortilla wrap
Add the chilli powder and chopped courgette, and fry for a further minute. Add the tin of chopped tomatoes, tomato puree, garlic granules, mixed herbs and chilli flakes, a beef oxo cube and 300ml of water. Allow this to simmer for around 5-10 minutes. Add the tin of kidney beans, five bean mix and chopped tomatoes. Bring to the boil and then reduce to a simmer for a further 10-15 minutes. Stirring occasionally. Before freezing, allow the chilli to cool and portion into tubs.
PA S TA B A K E PREP TIME: 10 MINS | COOK TIME: 30 MINS
INGREDIENTS:
METHOD:
1 handful of pasta 1/2 a can of tomatoes tomato puree a sprinkle of chilli flakes and mixed herbs 50g of grated cheese Spinach – optional
Put pasta in pain to boil for 12-15 minutes In a separate pan, empty the can of tomatoes and mix in the tomato puree, mixed herbs and chilli flakes on a low heat. If you are adding spinach, add to the sauce and allow it to simmer until warmed through. Once the pasta has fully cooked, drain it and add it to the tomato sauce. Place into a dish and add the grated cheese on top. Place in the oven at 190 degrees and cook until the cheese has melted. If you are in a hurry, you can place the dish under the grill until browned.
CHICKEN CASSEROLE PREP TIME: 10 MINS | COOK TIME: 1 HOUR 10 MINS
INGREDIENTS:
METHOD:
1 casserole mix
Firstly, pre heat the oven to 180 degrees.
2 chicken breasts 3 carrots 1 medium onion 1 broccoli 100 ml Water fry light or oil
Next, wash and peel the carrots. Chop up the carrots, onions and broccoli. Wash the chicken and chop into small chunks. In a pan add two pumps of fry light and add in the chicken, onions and carrots. Once slightly browned off empty into a casserole dish. In a jug pour in the water and packet mix contents and stir thoroughly. Pour into the casserole dish and place the lid on top. Put the casserole dish into the oven and leave for 50 minutes to an hour. Half way through this time take the casserole out and give the contents a stir. Whilst the casserole is in the oven, with about 20 minutes remaining, boil water in a pot and add into the previously chopped broccoli and boil till soft and then drain.
PULLED CHICKEN BURGER PREP TIME: 5 MINS | COOK TIME: 1 HOUR
INGREDIENTS:
METHOD:
2 chicken breasts barbeque sauce grated cheese 1 pepper 1 onion 4 burger buns lettuce water
In a jug measure out 50ml of water. Begin stirring in BBQ sauce until you have a watered down sauce. Place the two chicken breasts in a casserole dish and pour over the sauce. Put on the lid, put into the oven and leave for an hour. After about 40 minutes, chop up the pepper and onion and begin to fry in a pan. Once the chicken has been in for an hour, take it out of the oven and if the chicken is soft, using two forks begin pulling the chicken apart. Layer up the burger buns with lettuce, pulled chicken, the fried peppers and onions. Add cheese and extra BBQ sauce for more flavour.
SAUSAGE & MASH PREP TIME: 5 MINS | COOK TIME: 40 MINS
INGREDIENTS:
METHOD:
1 medium white potato 2-3 sausages 1 handful of green beans, broccoli or any veg gravy granules & boiling water 2 tablespoons of butter salt & pepper
Place the sausages into the oven at 190 degrees. Cut the potato into 8-10 cubes. Place in a pan with boiling water, and continue to boil on a medium heat for around 25-30 minutes – until completely soft. Once the potatoes have gone soft, it is now time to begin to cook the veg. Place your chosen veg in a pan of boiling water on medium heat for 5-10minutes. Drain the potatoes, and place back into the pan. Add the butter, salt and pepper – then begin to mash. Once completely mashed without any lumps, it is ready to serve. Using the instructions on the gravy granules, place in a jug and add boiling water. Continuing to stir until there are no lumps. Drain the vegetables and take the sausages out the oven.
S U N DAY R OA S T PREP TIME: 20 MINS | COOK TIME: 1 HOUR
INGREDIENTS:
METHOD:
1 chicken breast 1 medium potatoe 1 carrot 1/4 broccoli 1 handful of peas/beans gravy granules
Pre Heat the oven to 180 degrees. Whilst this is heating peel and chop the carrots and potatoes. As well as this cut up the broccoli. In 3 separate pans heat water until boiling. In the first place the potatoes, in the second carrots and beans (or peas) and in the final sauce pan the broccoli. In a dish add oil and the chicken breasts and season with salt and pepper and place in the oven. Leave for 30/40 minutes until cooked through. Once the potatoes are soft drain and place back into the saucepan. Add a splash of milk and a spoonful of butter and begin the mash. Add more milk/butter accordingly. Again you can season this with salt and pepper. Once soft drain the carrots, beans and broccoli and plate up. In a measuring jug add two tablespoons of gravy, add boiling water and stir thoroughly until smooth. Finally take the chicken out of the oven, plate up with the vegetables and pour over the gravy.
CHICKPEA CURRY PREP TIME: 15 MINS | COOK TIME: 25 MINS
INGREDIENTS:
METHOD:
1 onion 1 can of chickpeas 1 can of tomatoes 1 tbsp garlic granules 1 tbsp ground coriander 1 tbsp chilli powder 1 tbsp oil 2 tbsp cumin 2 tbsp tomato purée
To make the paste, heat a little of the oil in a frying pan, add the onion and chilli powder, and cook until softened, about 8 mins.
serve with: rice
Once the onion has softened, add the remaining spices and tomato purée. Cook the paste for 2 mins over a medium-heat, stirring occassionally so that it doesn’t stick. Tip in the chickpeas and chopped tomatoes, and simmer for 10 minutes until reduced down. Add a little coconut or milk, cook for a further 5 minutes. Add coriander and serve with rice.
CHICKEN, RICE & VEG PREP TIME: 10 MINS | COOK TIME: 35 MINS
INGREDIENTS:
METHOD:
1 chicken breast 2 tbsp of seasonning 1/2 a pack of rice 1 handful of chosen veg
Season chicken breast and place in the oven at 190 degrees for 35 minutes. Once the chicken has been in for 20 minutes, chop the veg and begin to boil on a medium-high heat until softened. Cook rice in microwave. Drain veg, and serve.
STEAK AND CHIPS PREP TIME: 5 MINS | COOK TIME: 10-25 MINS
INGREDIENTS:
METHOD:
salt and pepper 1 tsp garlic granules 1 piece of steak
Rub a pinch of salt, pepper and garlic granules into the steak Add a drizzle of oil into a pan and heat it up
serve with: wedges or sweet potato & veg
Put the steak into the frying pan After 7 minutes flip the steak so it begins to brown on the other side After another 7 minutes, check how the steak is cooked in the middle, if this is cooked for you then serve. If you like it well done, continue to let the steak cook.
VEG CURRY PREP TIME: MINS | COOK TIME: MINS
INGREDIENTS:
METHOD:
YORKSHIRE PUDDINGS PREP TIME: 5 MINS | COOK TIME: 25 MINS
INGREDIENTS:
METHOD:
70g plain flour 2 eggs 100ml milk oil for cooking
Heat the oven to 210 degrees. Drizzle the holes in the tin with oil, and heat through in the oven. To make the matter, mix the flour and egg together until smooth. Gradually add the milk, and beat until the mix is lump-free Remove the hot tin from the oven and pour the batter into the holes. Place tins back in the oven and leave undisturbed for 20-25 minutes. Serve immediately.
TO M ATO & R E D P E P P E R S O U P PREP TIME: 5 MINS | COOK TIME: 25 MINS
INGREDIENTS:
METHOD:
2 medium onions 2 red peppers 1 can of tinned tomatoes 8 cherry or plum tomatoes (optional) 2 tbsp of tomato puree 1 tbsp garlic granules 1 tbsp mixed herbs 1 beef or vegetable oxo cube 2 tbsp of rapeseed oil 300ml of water
Warm the rapeseed oil in a pan over a medium heat. Chop the onions, and sautĂŠ in the pan for 5 minutes Whilst the onions are sautĂŠing, dice the red peppers and add to the pan. Let them cook together for a further 5 minutes Add the chopped tomatoes, cherry tomatoes, 300ml of water and an oxo cube into the pan. Bring to the boil. Reduce the temperature, add all the garlic granules, mixed herbs, black pepper and tomato puree and let it simmer for 20-35 minutes. For a hint of spice, add a sprinkle of chilli flakes 5 minutes before the end. Remove from the heat, and blend using a hand blender. Equally divide into four separate containers. Let it fully cool for about an hour before you put it into the freezer
NACHOS PREP TIME: 10 MINS | COOK TIME: 10 MINS
INGREDIENTS:
METHOD:
1 big bag of tortilla chips sour cream salsa grated cheddar cheese
Preheat the oven to 200C Put the tortilla chips into an ovenproof dish Sprinkle the cheese, salsa and sour cream over the chips Put the ovenproof dish in the oven Leave them to brown for 10 minutes until the cheese has melted
BACON RICE PREP TIME: 15 MINS | COOK TIME: 15 MINS
INGREDIENTS:
METHOD:
rice 1/2 an onion 1/2 half a pepper asparagus 5 rashers of Bacon soy sauce (dependent of how much sauce you want) 1 tbsp of garlic granules 1 tbsp olive oil
Cut the bacon into small pieces Get the frying pan and heat a drizzle of oil Add the bacon to the frying pan Boil the rice Chop up the onion, pepper and asparagus Once the bacon has browned, add the vegetables to the frying pan Add a table spoon of garlic granules Add soya sauce until the contents are covered Add the rice to the frying pan Serve the meal
STICKY CHICKEN PREP TIME: 5 MINS | COOK TIME: 25 MINS
INGREDIENTS:
METHOD:
1 chicken breast 1 tbsp honey 3 tbsp soy sauce 3 tbsp teriyaki sauce 3 tbsp bbq sauce fry light or oil
Chop the raw chicken into smaller chunks, and cook thoroughly over a medium-high heat Once the chicken is cooked, add the honey, soy sauce, teriyaki sauce and bbq sauce. Continue to stir so it doesn’t stick. Simmer for around 5 minutes then serve.
S W E E T P OTATO F R I E S PREP TIME: 5 MINS | COOK TIME: 30 MINS
INGREDIENTS:
METHOD:
fry light or oil 2 medium sized sweet potatoes 3 tbsp of cajun spice salt & pepper
Wash the sweet potatoes thoroughly and cut them into a thin rectangle shape. Boil water and pour into a pot. Put the sweet potatoes in and let them boil until soft. Drain using a colander. On a tray spray two pumps of fry light and empty the fries onto the tray. Sprinkle over a pinch of salt and pepper and shake the Cajun seasoning over the entire tray. Using a spatula turn the sweet potatoes until fully coated. Once the sweet potatoes are coated place the baking tray in the oven for 20 minutes. After half the time has passed take out of the oven and turn over the fries using the spatula.
P OTATO W E D G E S PREP TIME: 5 MINS | COOK TIME: 35 MINS
INGREDIENTS:
METHOD:
2 medium sized potatoes 3tbsp of patas bravas salt&pepper fry light or oil
Wash the potatoes thoroughly and cut them into a wedge shape. Boil water and pour into a pot. Put the potatoes in and let them boil until soft. In a bag spray two pumps of fry light. Drain the potatoes and put into the bag. Add in the patatas bravas seasoning alongside a pinch of salt and pepper. Tie the bag and give the contents a shake. Once the potatoes are coated empty out onto a baking tray and put in the oven for 20 minutes. Once golden brown and soft remove from the oven.
P I TA P I Z Z A S PREP TIME: 10 MINS | COOK TIME: 15 MINS
INGREDIENTS:
METHOD:
4 tbsp of tomato puree as the base 2 whole-wheat pitta breads chorizo chopped onions grated mature cheddar bbq sauce (on top of the pizza)
Heat the oven to 180C
or vegetarian option: BBQ sauce as the base 2 whole-wheat pitta breads chopped pepper chopped onions grated mature cheddar cherry tomatos
Chop the onion Grate the mature cheddar Spread the tomato puree onto the wholewheat pitta bread and put it on a baking tray Place the chorizo, onions and mature cheddar onto the wholewheat pitta bread Place the baking tray into the oven and set the time to 10-15 minutes