EASY FOOD MAGAZINE BRINGS YOU A month of MEALS
1
A month of
MEALS
SIMPLE DINNERS • WEEKLY MENUS • COOKING TIPS AND TRICKS • FUSS-FREE DESSERTS • INGREDIENT LISTS • MAKE-AHEAD SHORTCUTS
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There’s nothing better than a satisfying, homemade meal at the end of the day. Problem is, it can seem there’s just not enough time to get one on the table! We know that busy days can turn into busier nights, and this is when you need the comforts of the kitchen the most. Don’t worry, we’ve got it covered! We’ve compiled a month’s worth of budget-friendly, straightforward recipes that are perfect for weeknight cooking. You’ll find a dinner for every night of the week, plus tempting, but simple, desserts for weekends.
First published in Ireland 2013 by: Zahra Media Group First Floor, Zoe House, Greystones, County Wicklow, Ireland Ph. +353 (0) 1 255 7566 info@zahramediagroup.com www.zahramediagroup.com Text and design © Zahra Media Group 2013 All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying or otherwise without the written permission of the publisher. Any person who does any unauthorised act in relation to this publication may be liable to criminal prosecution and civil claims for damages. While our recipes have been tested by experts, sometimes recipes don’t work properly due to mismeasuring and different cooker performance. We advise readers to measure ingredients carefully and time their own bakes.
Even better, these recipes use ingredients that are easy to find, many of which are probably already stocked in your cupboard. To make shopping a breeze, you’ll find a shopping list at the beginning of each week, so you can pick up any ingredients you need for the week in one trip. Easy-to-follow instructions make these recipes ideal for beginners who want to whip up impressive meals with the simplest ingredients, while seasoned home cooks will love having these as ‘go-to meals’ in their repertoires. There’s no fancy kitchen gadgets or hard-to-find ingredients here; all you’ll need is an apron at the ready and hungry mouths to feed!
Happy Eating X
MANAGING DIRECTOR: Gina Miltiadou EDITOR: Dee Laffan DESIGN: Andrew Anderson EDITORIAL: Caroline Gray
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A month of MEALS
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CONTENTS WEEK 1
4
WEEK 3
24
WEEK 2
14
WEEK 4
34
Roast chicken risotto 5 Moroccan chickpea soup 6 Mint and yoghurt lamb chops 7 Salmon with quick tartare sauce 8 Soy-glazed chicken with rice 9 Ratatouille 10 Cherry and nectarine pavlova 11 Chorizo and prawns 12 Banana and blueberry trifle 13
Salmon burgers with mashed avocado Stuffed tomatoes Honey mustard pork chops Moroccan quorn mince with couscous Redcurrant lamb chops Chicken strogonoff Raspberry bakewell Turkey meatballs Stewed apples and blackberry
15 16 17 18 19 20 21 22 23
Bacon and mustard frittata Chicken and broccoli salad Tuna linguine Pepper stew Crab cakes Vegetarian chilli with quinoa Toffee apple pudding Spicy ginger chicken stir-fry Rice pudding with rhubarb
Tandoori chicken fillet burger Pork jambalaya Veggie frittata Spaghetti with bacon Spicy steaks with garlic sweet potato mash Tomato and thyme cod with mash Plum crumble Warm potato, chorizo and egg salad Chocolate honeycomb mousse
25 26 27 28 29 30 31 32 33
35 36 37 38 39 40 41 42 43
NUTRITIONAL INFORMATION Per Serving 312kcals, 7.1g fat (3.9g saturated), 57g carbs, 37.9g sugars, 5.9g protein, 0.7g fibre, 0.07g sodium
v T J v
LF DF GF
Please note that the nutritional information that appears underneath each recipe is only for one serving. See the recipe index (p.44) for key to nutritional symbols.
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4
– WEEK 1 –
A month of MEALS
WEEK 1 SMART SHOPPING TIPS:
ON THE
1
Avoid picking up discounted items from displays at the end of aisles. By buying them in the aisle, you can check the prices of other brands to determine the best price. Instead of buying overpriced frozen dinners, freeze your leftovers or put together your own frozen meals. These will not only be cheaper, but healthier too! You’ll save money by doing more prep work yourself and avoiding convenience items, like bags of shredded lettuce or pregrated cheese. Don’t shop while you’re hungry, or you may end up adding some unnecessary impulse items to your cart! Make it a point to shop on Saturday or Sunday after your family breakfast. Only use coupons for items you were going to purchase anyway and only when you really are getting a good deal.
2 MONDAY Roast chicken risotto TUESDAY Moroccan chickpea soup WEDNESDAY Mint and yoghurt lamb chops
THURSDAY
Salmon with quick tartare
sauce
FRIDAY Soy-glazed chicken with rice SATURDAY Ratatouille …for dessert Cherry and nectarine pavlova
SUNDAY
Chorizo and prawns
…for dessert
Banana and blueberry trifle
INGREDIENT LIST
Mascarpone cheese Small pancakes
REFRIGERATE AND FREEZE Chicken stock Natural yoghurt Frozen peas Crème fraîche Orange juice Whipped cream
CUPBOARD Risotto rice Ground cumin Flatbread Tinned tomatoes Mint sauce Capers Soy sauce
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3 4 5
Brown sugar Garlic cloves White wine vinegar Crusty bread rolls Chickpeas Eggs Caster sugar Vanilla extract FRESH PRODUCE
Fresh parsley Asparagus Onion Lemons Spinach leaves Fresh tomatoes New potatoes Red onions Red peppers Fresh coriander Lemon Cherries
Nectarines Blueberries Bananas MEAT AND FISH Roast chicken Lamb chops Salmon fillets Chicken breasts Chorizo Prawns
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– WEEK 1 –
A month of MEALS
5
MONDAY ROAST CHICKEN RISOTTO Serves 4 450g chicken fillets Zest and juice of 1 lemon 15g butter 1 tbsp olive oil 1 garlic clove, crushed 220g risotto rice 600ml hot chicken stock 220g frozen peas A handful of fresh parsley, chopped 1 Preheat the oven to 200°C/180˚C fan/gas mark 6. Place the chicken in the bottom of a large, ovenproof dish and pour over the lemon juice and zest. Bake, uncovered, for 15-20 minutes until cooked through. When cool enough to handle, shred into small pieces. 2 Melt the butter and oil in a saucepan over a medium heat. Add the garlic and rice, stirring to coat. 3 Gradually ladle in a little stock at a time, stirring all
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the while and allowing each addition to be absorbed before adding more. 4 Add the frozen peas halfway through, then stir in the chicken once all of the
stock has been absorbed. Serve hot with parsley. Per Serving 59kcals, 10.3g fat (2.6g saturated), 49.2g carbs, 1.7g sugars, 41.4g protein, 5.7g fibre, 0.53g sodium
v J
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6
A month of MEALS
– WEEK 1 –
TUESDAY MOROCCAN CHICKPEA SOUP Serves 4 1 tbsp olive oil 1 onion, chopped 1 red pepper, deseeded and finely chopped 2 tsp ground cumin 600ml hot vegetable stock 1 x 400g tin of chopped tomatoes 1 x 400g tin of chickpeas, drained and rinsed Salt and black pepper To serve: Zest of ½ a lemon A handful flat leaf parsley, chopped Flatbread 1 Heat the oil in a large saucepan over a medium heat, add the onion and pepper and cook for 10 minutes until soft. 2 Add the cumin and cook for another minute, until it becomes fragrant.
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3 Add the stock, tomatoes and chickpeas, season with salt and black pepper and simmer for eight minutes. 4 Divide into four soup bowls, top with a sprinkling of lemon
zest and chopped parsley. Serve with flatbread. Per Serving 442kcals, 10.3g fat (1.2g saturated), 70g carbs, 15.8g sugars, 21.2g protein, 19.9g fibre, 0.04g sodium
v T v
LF
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– WEEK 1 –
A month of MEALS
7
WEDNESDAY MINT AND YOGHURT LAMB CHOPS Serves 4 8 small lamb chops 150g natural yoghurt 4 tbsp mint sauce Black pepper To serve: Mashed potatoes Asparagus 1 Place the lamb chops in a large dish. Stir together the yoghurt, mint sauce and some black pepper in a bowl. Pour over the lamb chops, turning to coat. Marinate for at least one hour. 2 Preheat the barbecue or grill pan to a medium-high heat. Grill the lamb chops for 10-15 minutes, turning once or twice, until cooked to your liking. Serve immediately with mashed potatoes and grilled asparagus.
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Per Serving 529kcals, 38.7g fat (18.2g saturated), 6.2g carbs, 6.4g sugars, 39g protein, 0g fibre, 0.34g sodium
v J
DF
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8
A month of MEALS
– WEEK 1 –
THURSDAY SALMON WITH QUICK TARTARE SAUCE Serves 4 4 salmon fillets, skinless (or remove the skin) Salt and black pepper 1 tbsp olive oil 2 tbsp crème fraîche (or sour cream) Juice of ½ lemon 1 tsp capers, drained 2 tbsp flat-leaf parsley, finely chopped 250g spinach leaves 1 Season the salmon with salt and pepper. 2 Heat the oil in a large frying pan, add the salmon and cook for four minutes per side until cooked through. Leave to rest on a plate. 3 Gently heat the crème fraîche in another frying pan over a low heat, making sure it does not boil. 4 Add the lemon juice, capers and parsley. Season to taste. 5 Add the spinach leaves to a saucepan with a small splash
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of water. Season well and cook over a medium heat until the spinach wilts. 6 Serve the salmon with the wilted spinach leaves and the
Per Serving 431kcals, 27.3g fat (6g saturated), 3.3g carbs, 0g sugars, 41.6g protein, 1.7g fibre, 0.2g sodium
v J
DF GF
tartar sauce.
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– WEEK 1 –
A month of MEALS
9
FRIDAY SOY-GLAZED CHICKEN WITH RICE Serves 4
4 chicken breasts 4 tbsp dark soy sauce 3 tbsp brown sugar 2 garlic cloves, crushed 2 tbsp white wine vinegar 100ml orange juice Salt and pepper To serve: Broccoli Boiled rice 1 Preheat the oven to 180°C/160˚C fan/gas mark 4. Lay the chicken in an ovenproof dish. 2 In a small bowl, mix together the soy sauce, sugar, garlic, vinegar, orange juice, salt and pepper. Stir until the sugar has dissolved, then pour over the chicken. Marinate for at least one hour, or longer if possible. 3 Bake, uncovered, for 30 minutes, basting once or twice, until cooked through. 4 Serve the chicken with broccoli and boiled rice, with the juices spooned over.
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Per Serving 246kcals, 2.8g fat (0.8g saturated), 14.8g carbs, 14.6g sugars, 40.7g protein, 0.03g fibre, 1.3g sodium
v T J
LF DF
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10
A month of MEALS
– WEEK 1 –
SATURDAY RATATOUILLE Serves 6
Season well and serve with boiled rice or crusty bread.
Per Serving 102kcals, 3.2g fat (0.5g saturated), 17.3g carbs, 10.6g sugars, 3.8g protein, 5.8g fibre, 0.26g sodium
v T v
LF DF
1 tbsp olive oil 450g courgettes, halved lengthways and chopped 2 red peppers, deseeded and chopped 1 large aubergine, chopped 1 onion, chopped 4 garlic cloves, crushed 2 x 400g tins of chopped tomatoes in herbs 125ml vegetable stock 2 tbsp tomato purée Salt and pepper 1 Heat the oil in a large saucepan over a medium heat. Add the courgettes, red pepper, aubergine, onion and garlic and cook for 5-6 minutes, stirring, until soft. 2 Add the tomatoes and stock to the pan and cook, covered, for 20 minutes until the vegetables are tender. 3 Add the tomato purée and cook, stirring, for 5-6 minutes or until the sauce thickens.
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– WEEK 1 –
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11
CHERRY AND NECTARINE PAVLOVA Serves 6 3 egg whites 175g caster sugar 1 tsp vanilla extract 250g whipped cream 150g cherries, pitted and halved 150g nectarines, pitted and sliced 1 Preheat the oven to 120°C/100˚C fan/gas mark ½. 2 Whisk the egg whites in a clean, dry bowl until stiff. Fold in one tablespoon of the caster sugar, then gradually whisk in the remainder until still peaks form. Gently fold in the vanilla. 3 Spread the meringue mixture onto a sheet of baking paper to form a 20cm circle. Cook for one hour until the meringue is crisp, then remove from the oven and set aside. Leave to 4 When the meringue has cool for 10-15 minutes before cooled, cover with whipped removing the paper. cream and fruit.
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Per Serving 306kcals, 16.9g fat (10.5g saturated), 38.5g carbs, 37g sugars, 2.2g protein, 1g fibre, 0.03g sodium
v J v
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12
A month of MEALS
– WEEK 1 –
SUNDAY CHORIZO AND PRAWNS Serves 4 200g chorizo, thinly sliced 125ml olive oil 3 garlic cloves, crushed 1kg medium prawns, peeled 2 large tomatoes, chopped A large handful of fresh coriander, chopped To serve: 1 lemon, cut into wedges 4 x crusty bread rolls 1 Heat a frying pan over a high heat. Add the chorizo and cook for 4-5 minutes until it releases its oils and begins to crisp. Transfer to a plate lined with kitchen paper. 2 Reduce the heat and add the oil and garlic. Cook for one minute or until aromatic. 3 Add the prawns and cook for 4-5 minutes until they turn pink
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and begin to curl. 4 Add the tomatoes, coriander and chorizo. Cook for 1-2 minutes, stirring occasionally. 5 Divide the prawn mixture between four serving bowls.
Serve immediately with lemon wedges and crusty bread. Per Serving 582kcals, 33.3g fat (8.8g saturated), 4.3g carbs, 2.8g sugars, 68.3g protein, 1.8g fibre, 0.3g sodium
v T
GF
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– WEEK 1 –
BANANA AND BLUEBERRY TRIFLE
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BLU EB ER RIE S HAVE LOA DS OF HE ALT BE NE FIT S. TH EY HAVE TH E HIG HE STH AN TIO XID AN T CA PAC ITY OF ALL FR ESH FR UIT, NE UT RA LIS E CO MP OU ND S TH AT TR IGG ER DIS EAS E AN D AG ING IN TH CA N AID IN RE DU CIN G BE LLY FAT, HE LP E BO DY, UR INA RY TR AC T HE ALT H AN D HAVEPR OM OT E EVE N BE EN PR OV EN TO PR ESE RV E VIS ION .
Serves 4 2 egg yolks 55g caster sugar 250g mascarpone cheese (or soft cheese) 1 x pack of 8 small pancakes 300g blueberries, washed 3 bananas, peeled and sliced 1 Whisk the egg yolks and sugar together in a bowl until light and fluffy. 2 Add the mascarpone and use a metal spoon to gently fold it in until combined. 3 On a chopping board, cut the pancakes in half. 4 Assemble the trifle in glass serving glasses. Begin with a layer of fruit, then the mascarpone mixture, then pieces of pancake. Repeat 5 Place in the fridge for 15until the glass is full, finishing 20 minutes before serving. with a layer of mascarpone.
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Per Serving 306kcals, 16.9g fat (10.5g saturated), 38.5g carbs, 37g sugars, 2.2g protein, 1g fibre, 0.03g sodium
v J v
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14
– WEEK 2 –
A month of MEALS
WEEK 2 PREP LIKE A PRO:
ON THE
MONDAY
The trick to getting meals on the table in record time is to make the most of your prep work. These pointers will help keep you on pace while you work:
Salmon burgers with mashed avocado
TUESDAY Stuffed tomatoes WEDNESDAY Honey mustard pork chops THURSDAY Moroccan quorn mince with couscous
FRIDAY Red currant lamb chops SATURDAY Chicken strogonoff …for dessert Raspberry bakewell
SUNDAY
Turkey meatballs
…for dessert Stewed apples and blackberry
INGREDIENT LIST REFRIGERATE AND FREEZE Feta Chicken/ vegetable stock Sour cream Quorn mince Custard
CUPBOARD Dijon mustard Eggs Hamburger buns Rice Dried mint Dried parsley Ground cinnamon Wholegrain mustard Honey
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New potatoes Garlic Sweet paprika Worcestershire sauce Ground cumin Ground turmeric Dried apricots Couscous Redcurrant jelly Dried rosemary Fennel seeds
1
If you need an ingredient twice, prep it once. This means that if you need chopped onion for a main dish and a side dish, chop the entire amount for the two recipes at the same time. Keep all the rubbish from your prep work in one place. Use a plastic bag that you can easily toss into the bin, or else dump all the scraps into an eco-friendly compost receptacle. Work close to the sink to make it easier to drain liquids. Keep the sizes small: vegetables cut into similarly-sized pieces will cook evenly and more quickly, while small medallions or cutlets of meat will take less time than thicker cuts. Chop all the vegetables and herbs before starting cooking. Keep in mind though that some herbs, such as basil and mint, will start to brown as soon as they’re chopped.
2 3 4
Tinned tomatoes Tomato purée Spaghetti Ground almonds Self-raising flour Vanilla extract Icing sugar FRESH PRODUCE Spring onions Dill
Onion Avocados Fresh coriander Mushrooms Limes Fresh tomatoes Fresh thyme Oranges Green beans Lemons Fresh mint Carrot
Raspberries Bramley apples Blackberries MEAT AND FISH Salmon fillet Pork chops Chicken breasts Lamb chops Turkey mince
11/06/2013 09:54
– WEEK 2 –
A month of MEALS
15
MONDAY SALMON BURGERS WITH MASHED AVOCADO Serves 4 600g salmon fillet, skinned and cut into chunks 4 spring onions, sliced 1 tbsp dill, finely chopped 1 tsp Dijon mustard 1 egg white Salt and black pepper 2 ripe avocados, peeled and chopped 2 tbsp fresh coriander leaves, chopped 2 tbsp lime juice, plus lime wedges to serve 4 hamburger buns 1 Add the salmon chunks into a food processor or blender and pulse just until blended. 2 Add the spring onions, dill, mustard, egg white and season with a pinch of salt and black pepper. 3 Blend again to combine. 4 Form the mixture into four thick burgers. Preheat the grill to a medium heat. 5 In a bowl, add the avocados and mash with a fork.
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6 Mix in the coriander leaves and lime juice. 7 Place the burgers under the grill and cook for 3-4 minutes per side, until the salmon is fully cooked through. 8 Serve each burger in a
lightly-toasted burger bun topped with some mashed avocado and lime wedges. Per Serving 642kcals, 35.9g fat (6.5g saturated), 39.7g carbs, 4.6g sugars, 42.7g protein, 9.5g fibre, 0.39g sodium
v T J
31/05/2013 14:44
16
A month of MEALS
– WEEK 2 –
TUESDAY STUFFED TOMATOES Serves 4 8 large tomatoes 300g rice, cooked according to package instructions 1 medium onion, finely chopped 75g Feta, crumbled 2 tbsp dried mint 2 tbsp dried parsley ½ tsp ground cinnamon Black pepper 1 Preheat the oven to 180°C/160˚C/gas mark 4. Line a large baking tray with parchment paper. 2 Cut the top from each tomato and set aside. Using a teaspoon, remove the flesh from the tomatoes and place in a bowl. Place the tomatoes onto the baking tray. 3 Mash the tomato flesh in the bowl with a fork. 4 Add the rice, onion, Feta, mint, parsley and cinnamon and season with pepper.
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Substitute
You can stuff the tomatoes with a variety of fillings. For a Spanish-style filling, mash four boiled eggs in a bowl, then stir in two crushed garlic cloves, one tablespoon of dried parsley, 50g of breadcrumbs, salt and black pepper and four tablespoons of mayonnaise. This is delicious hot or cold.
Per Serving 386kcals, 5.1g fat (3g
5 Spoon the rice mixture into saturated), 74.6g carbs, 8.6g sugars, 11g each tomato shell and replace protein, 5.5g fibre, 0.23g sodium the tops so they rest on top v T J v LF GF of the rice. 6 Bake for 10 minutes until the tomatoes are tender.
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– WEEK 2 –
WEDNESDAY HONEY MUSTARD PORK CHOPS Serves 4 1 tbsp olive oil 1 tbsp wholegrain mustard 1 tbsp honey 2 tsp fresh thyme, finely chopped Zest and juice of 2 oranges 4 pork chops Salt and black pepper
A month of MEALS
17
Easy Food tip
This dish can also be baked in the oven. After step three in the method, preheat the oven to 180˚C/160˚C fan/gas mark 4. Place the pork chops in a baking dish with the potatoes and drizzle the marinade over everything. Cover and cook for 15 minutes until the pork and potatoes are cooked through.
To serve: Green beans New potatoes, boiled 1 Stir together the the oil, mustard, honey, thyme, orange zest and juice. 2 Add the pork chops to the bowl and toss in the marinade. Season well. 3 Cover with clingfilm and refrigerate for one hour. 4 Preheat the grill to high. Remove the pork from the fridge and place on a baking tray, draining any excess marinade on each chop. Reserve the marinade. 5 Place the pork under the grill and cook for 4-5 minutes per
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side or until cooked through. 6 Meanwhile, pour the marinade into a saucepan and bring to the boil, then reduce the heat and simmer for 2-3 minutes or until it thickens slightly. Remove from the heat and season.
7 Serve each pork chop with a drizzle of the hot marinade, some green beans and boiled new potatoes. Per Serving 211kcals, 7.9g fat (2.2g saturated), 11.5g carbs, 8.8g sugars, 23.3g protein, 1.1g fibre, 0.1g sodium
v T J
LF DF
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– WEEK 2 –
THURSDAY MOROCCAN QUORN MINCE WITH COUSCOUS Serves 4 2 tbsp olive oil 2 onions, roughly chopped 350g Quorn mince 1 tbsp ground cumin 1 tsp ground cinnamon 2 tsp ground turmeric 100g dried apricots, quartered 600ml vegetable stock 280g couscous Zest of 2 lemons 4 tbsp fresh mint, chopped
1 Heat the oil in a large non-stick frying pan. Add the onions and cook gently for five minutes until soft. 2 Stir in the Quorn and add the cumin, cinnamon and turmeric. Cook for two minutes until the spices become fragrant. 3 Add the apricots and the stock. Bring to the boil, then reduce the heat and simmer
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for 10-15 minutes until tender. 4 Make the couscous as per the packet instructions. Add the lemon zest and mint and fork it through the couscous. 5 Spoon a portion of couscous
onto each plate and add some of the Quorn mixture on top. Per Serving 539kcals, 15.7g fat (2.3g saturated), 76.1g carbs, 6.7g sugars, 25.3g protein, 14.3g fibre, 0.2g sodium
v v
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– WEEK 2 –
A month of MEALS
19
FRIDAY REDCURRANT LAMB CHOPS Serves 4 1 x 340g jar of redcurrant jelly 100ml chicken stock 2 tbsp dried rosemary Salt and black pepper 8 lamb loin chops 1 tsp olive oil To serve: Boiled potatoes 1 In a large bowl, add the redcurrant jelly, stock, rosemary and a pinch of salt and pepper. Stir to combine. Add the lamb and mix to coat. Cover and refrigerate for at least 30 minutes. 2 Preheat the grill to a medium-high heat. Place the lamb chops on a baking tray, reserving the marinade. 3 Cook under the grill for five minutes per side, or until cooked to your taste. As you turn each chop, baste with the marinade. 4 Pour the remaining marinade into a small saucepan and over a medium
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heat. Cook for two minutes or until the mixture boils. 5 Serve the chops with a drizzle of the sauce and a side of boiled potatoes.
Per Serving 459kcals, 10.4g fat (3.7g saturated), 63.3g carbs, 0g sugars, 28.8g protein, 5.3g fibre, 0.16g sodium
v T J
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20
A month of MEALS
SATURDAY CHICKEN STROGONOFF Serves 4 2 tbsp olive oil 4 chicken breasts, trimmed of any fat 1 onion, thinly sliced 1 garlic clove, crushed 200g mushrooms, sliced 2 tsp sweet paprika 2 tbsp Worcestershire sauce 200ml chicken stock 125g sour cream
– WEEK 2 –
occasionally, for five minutes or until the onion is softened. 3 Add the paprika and stir for one minute. 4 Add the Worcestershire sauce and simmer for two minutes until the liquid has reduced by half. 5 Pour in the stock and cook for three minutes. Remove from the heat and stir in the sour cream. Season lightly
with black pepper. 6 Pour the sauce on top of the chicken in the baking dish and transfer to the oven. Bake for 20-25 minutes, turning occasionally. Serve with boiled or steamed rice. Per Serving 403kcals, 26g fat (7.8g saturated), 3.3g carbs, 5g sugars, 32.4g protein, 1.9g fibre, 0.43g sodium
v T
LF DF
Black pepper To serve: Rice 1 Preheat the oven to 180°C/160˚C fan/gas mark 4. Heat half of the oil in a large frying pan over a mediumhigh heat. Add the chicken breasts and cook for two minutes per side. Transfer to a baking dish. 2 Reduce the heat to medium and add the remaining oil. Add the onion, garlic and mushrooms. Cook, stirring
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– WEEK 2 –
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21
RASPBERRY BAKEWELL Serves 8 140g ground almonds 140g butter, softened 140g caster sugar 140g self-raising flour 2 eggs 1 tsp vanilla extract 250g raspberries 20g icing sugar 1 Preheat the oven to 180˚C/160˚C fan/gas mark 4. Grease a deep 20cm loosebottomed cake tin. 2 Combine the almonds, butter, sugar, flour, eggs and vanilla extract in a food processor and pulse a few times until combined. 3 Spread half of the mixture over the cake tin and smooth over the top. 4 Scatter the raspberries over this mixture, then dollop the remaining cake mixture on top and smooth over. 5 Bake in the oven for 50
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minutes until a skewer inserted into the centre comes out clean. 6 Cool in the tin, then remove and dust with icing sugar.
Per Serving 401kcals, 24.3g fat (10g saturated), 41g carbs, 22.2g sugars, 7.4g protein, 4.6g fibre, 0.08g sodium
v T J v
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A month of MEALS
SUNDAY TURKEY MEATBALLS Serves 4 400g turkey mince 2 garlic cloves, finely chopped Salt and black pepper 2 tbsp olive oil 1 onion, finely chopped 1 carrot, finely chopped 1 tsp fennel seeds 1 x 400g tin of
– WEEK 2 –
frying pan over a medium heat. Add the onion, carrot and remaining garlic. Cook for 5-6 minutes, until softened. 4 Stir in the fennel seeds, then add the tomatoes with a splash of water. 5 Stir in the tomato purée, season with salt and pepper and simmer for 15 minutes, until the sauce thickens.
6 Meanwhile, heat the remaining oil in a non-stick frying pan and fry the meatballs for 8-10 minutes until cooked through. Transfer to the sauce and simmer until hot. Serve with spaghetti. Per Serving 310kcals, 18.9g fat (1.6g saturated), 10.5g carbs, 5.3g sugars, 24.9g protein, 3g fibre, 0.04g sodium
v T J
DF
chopped tomatoes 1 tbsp tomato purée To serve: 400g spaghetti, cooked as per packet instructions 1 Combine the mince with half of the garlic in a bowl. Season with salt and pepper and mix well to combine. 2 Using clean hands, shape the mixture into 12 balls. Place on a plate, cover and refrigerate for 15 minutes. 3 Meanwhile, heat one tablespoon of oil in a large
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– WEEK 2 –
STEWED APPLES AND BLACKBERRY
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US E AN Y CO MB INATIO N OF FR UIT S, TR Y TO MI X AN D MATC H A FIR M FR BU T WI TH A SO FTE R VAR IET Y. STU RD Y UIT UB AR B AN D DE LIC ATE STR AW BE RR IES RH AR WI NN ING DU O, WH ILE RIP E PE AR S E A TAN GY RA SP BE RR IES AR E PE RF EC T AN D AU TU MN AL DE SS ER T. AS AN
Serves 4 2 large Bramley apples, cored, peeled and chopped 50g sugar 60ml water 1 x punnet of blackberries, washed To serve: Custard 1 Add the apples to a large saucepan with the sugar and water. Place over a high heat and bring to the boil, then reduce the heat and simmer for five minutes. 2 Add the blackberries and simmer for ten minutes, until the fruit is soft and the sugar has dissolved. 3 Divide the fruit between four serving bowls and serve with custard. Per Serving 149kcals, 0.7g fat (0g saturated), 37.5g carbs, 28.9g sugars, 1.7g protein, 8g fibre, 0.02g sodium
v T J v
LF GF
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– WEEK 3 –
A month of MEALS
WEEK 3 MASTERING QUINOA:
ON THE
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Bacon and mustard frittata Chicken and broccoli salad Tuna linguine Pepper stew Crab cakes Vegetarian chilli with quinoa
…for dessert Toffee apple pudding
SUNDAY
Spicy ginger chicken stir-fry
…for dessert Rice pudding with rhubarb
When you’re in the mood for a hearty, satisfying meal without the guilt, look no further than Saturday’s Vegetarian Chilli with Quinoa! Quinoa is prepared along the same lines as rice and adds a delicate, nutty flavour to dishes. If you’ve never cooked with it before, a few easy steps will guarantee tasty, fluffy quinoa in any dish:
1 2
Rinse the quinoa before using it. Place it in a fine sieve and run it under cold water for a few seconds, then drain. Toasting quinoa in a frying pan with a little bit of oil over low heat for a 6-8 minutes before cooking gives quinoa an even more intense, nutty flavor. To cook quinoa, stir it into your liquid of choice, cover and simmer over low heat until done. The ratio is 500ml of water or other cooking liquid to 170g of quinoa. You will know when the quinoa is done because it looks like it has popped open. After it has cooked, use a fork to fluff and separate the grains.
3 4 5
INGREDIENT LIST REFRIGERATE AND FREEZE Cheddar Red chillies Vegetable stock Breadcrumbs Ginger Milk
Vanilla ice cream CUPBOARD Eggs Wholegrain mustard Garlic cloves Soy sauce Black olives Linguine Tinned tuna
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Tinned tomatoes Tinned crab Olive oil Chilli powder Cumin Paprika Quinoa Red kidney beans Red chilli Soy sauce Rice
Self-raising flour Golden caster sugar Baking powder Vanilla pod Caster sugar Dark brown sugar Vanilla extract FRESH PRODUCE
Baby spinach Tomato Broccoli heads Cherry tomatoes Fresh dill Courgettes Onion Red onion Lemons Red peppers Fresh coriander Spring onions
Butternut squash Broccoli florets Peas Rhubarb Bramley apples MEAT AND FISH Bacon rashers Chicken breasts Chorizo
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MONDAY BACON AND MUSTARD FRITTATA Serves 4 4 eggs 35g Cheddar, grated 2 tsp wholegrain mustard Salt and black pepper ½ tbsp olive oil 250g bacon rashers, fat removed and thinly sliced 1 onion, thinly sliced 40g baby spinach leaves 1 tomato, thinly sliced 1 Preheat the oven to 180°C/160˚C fan/gas mark 4. Whisk the eggs lightly in a large bowl. 2 Add the Cheddar and mustard and whisk together. Season well. 3 Heat the oil in an ovenproof frying pan over a medium-high heat. Add the sliced bacon and onion and cook, stirring, for five minutes. 4 Add the spinach to the pan and cook, tossing, for 1-2 minutes until it wilts. 5 Reduce the heat to low and pour the egg mixture into the
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pan. Swirl the egg around the pan so it covers the base. 6 Arrange the tomato slices on top of the egg and cook for 5-8 minutes or until the frittata is set around the edge, but still runny in the centre. 7 Place the frying pan in the oven and bake for 20 minutes
or until the frittata is golden and completely set.
Per Serving 189kcals, 9.6g fat (3.7g saturated), 4g carbs, 2g sugars, 20.5g protein, 0.9g fibre, 0.1g sodium
v T J
DF
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TUESDAY CHICKEN AND BROCCOLI SALAD Serves 4
– WEEK 3 –
Did you know?
The only difference between green olives and black olives is ripeness. Unripe olives are green, whereas fully ripe olives are black.
2 tbsp olive oil 4 chicken breasts 2 broccoli heads, cut into florets Salt and black pepper 1 onion, finely sliced 2 red chillies, deseeded and sliced 2 garlic cloves, crushed 4 tbsp soy sauce 10 black olives 1 Heat half of the oil in a frying pan over a medium-high heat. 2 Add the chicken and cook for 5-6 minutes per side until cooked through. Transfer to a plate lined with kitchen paper. 3 Place the broccoli in a large saucepan of water over a high heat and bring to the boil. Once it begins to boil, drain and rinse with cold water to stop the cooking process. Place in a bowl, season with salt and pepper and set aside. 4 Heat the remaining oil in the same frying pan over a low-medium heat and cook the
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onion for two minutes. 5 Add the chillies and garlic, then cook for a further three minutes until softened. 6 Pour in the soy sauce and cook for one minute until warmed through. 7 Pour the soy sauce mixture into the bowl with the broccoli. 8 Cut the chicken breasts into slices and add to the bowl
with the broccoli mixture, along with the olives. Toss everything together and serve immediately.
Per Serving 285kcals, 2g fat (2g saturated), 12.5g carbs, 3.4g sugars, 33.7g protein, 3.9g fibre, 1.1g sodium
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LF DF
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WEDNESDAY TUNA LINGUINE Serves 4 400g linguine A pinch of salt 1 tbsp olive oil 1 red onion, finely sliced 5 cherry tomatoes, halved 2 x 185g tins of tuna, drained Zest and juice of 1 lemon A small bunch of fresh dill, chopped 1 Bring a large saucepan of water to the boil over a high heat. Add the linguine and the salt and cook as per the package instructions. 2 Meanwhile, heat a teaspoon of oil in a small frying pan over a medium heat. Add the red onion and cherry tomatoes and cook for 3-4 minutes until softened. 3 Tip into a large bowl and add the tuna, lemon zest and juice, dill and remaining olive oil. Mix everything together and season well with salt and black pepper. 4 Drain the pasta and add to the bowl with the tuna
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Substitute mixture. Toss together and serve immediately.
Per Serving 536kcals, 13.6g fat (2.4g saturated), 65.4g carbs, 5.6g sugars, 37.9g protein, 2.9g fibre, 0.08g sodium
v J
This recipe is great with prawns too. After step two of the method, add 300g of cooked prawns and cook for a further 3-4 minutes until the prawns are warmed through. Continue with the rest of the method, leaving out the tuna.
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– WEEK 3 –
THURSDAY PEPPER STEW Serves 4 500g new potatoes 1 tbsp olive oil 2 red onions, chopped 2 red peppers, deseeded and chopped 2 garlic cloves, crushed 140g chorizo, thinly sliced 1 x 400g tin of chopped tomatoes, drained 1 x 400g tin of chickpeas, drained and rinsed Salt and black pepper A handful of fresh parsley, chopped 1 Place the potatoes in a saucepan of water and bring to the boil. Cook for 12-15 minutes until tender. Drain, then roughly chop. 2 Heat the oil in a large frying pan and cook the onions, peppers and garlic for 3-4 minutes, until just soft. Add the chorizo and cook for two minutes. 3 Add the chopped potatoes
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to the pan and pour in the tomatoes and chickpeas. 4 Bring to the boil, then reduce the heat and simmer for 10 minutes. Season and scatter the over the parsley.
Per Serving 442kcals, 15.3g fat (4.4g saturated), 60.3g carbs, 16.2g sugars, 19.4g protein, 12.2g fibre, 0.45g sodium
v T J
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FRIDAY CRAB CAKES Serves 4 1 x 380g tin of crab meat, drained 250g cold mashed potatoes A handful of fresh coriander, finely chopped 4-5 spring onions, finely chopped Zest and juice of ½ a lemon 2 eggs, beaten 2 tbsp flour 150g breadcrumbs 2 tbsp olive oil To serve: Lemon wedges Green salad 1 In a large bowl, mix together the crab, mashed potatoes, coriander, spring onions, lemon zest and juice and half of the beaten eggs. 2 Use your hands to form 12 fish cakes, about 1cm thick. Dredge each of the fish cakes in the flour, then the remaining beaten egg and
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finally in the breadcrumbs. 3 You will most likely have to cook your fish cakes in batches, so as not to overcrowd the frying pan. Heat one tablespoon of the oil and cook half of the fish cakes for approximately 10 minutes, turning once or twice, until golden. Transfer to a plate and
keep warm while you repeat with the remaining fish cakes. Serve with lemon wedges and a green salad.
Per Serving 406kcals, 14.2g fat (2.7g saturated), 45.8g carbs, 3g sugars, 26.6g protein, 3.3g fibre, 0.87g sodium
v T J
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– WEEK 3 –
A month of MEALS
SATURDAY VEGETARIAN CHILLI WITH QUINOA Serves 4 1 tbsp olive oil 1 onion, finely chopped 2 garlic cloves, crushed 1 tbsp chilli powder 1 tsp cumin 1 tsp paprika 1 butternut squash, peeled and cubed 1 aubergine, diced
4 Simmer everything for 1015 minutes until the squash and quinoa are tender and the sauce has thickened. 5 Add the beans and cook for five minutes to heat through. Per Serving 582kcals, 8.2g fat (1g saturated), 102.2g carbs, 12.8g sugars, 31.3g protein, 27.8g fibre, 0.03g sodium
v v
GF
EASY FOOD tip
This chilli is perfect to make in a large batch, because the leftovers actually taste even better the next day once the flavours have had more time to blend. For a spicier kick, add one deseeded, chopped chilli pepper and cook it with the spices in Step 2 just until it becomes fragrant.
100g quinoa, soaked in cold water for 10 minutes 2 x 400g tins of chopped tomatoes 1 x 400g tin of red kidney beans, drained and rinsed 1 Heat the oil in a large frying pan over a medium-low heat. Add the onion and garlic and cook for five minutes. 2 Add the chilli powder, cumin and paprika and cook for a minute, just until it becomes fragrant. 3 Add the squash, aubergine, quinoa and tomatoes.
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TOFFEE APPLE PUDDING Serves 6 85g butter 140g self-raising flour 100g golden caster sugar 1 tbsp baking powder A pinch of salt 1 egg, beaten 200ml milk 1 tsp vanilla extract 2 Bramley apples, peeled, cored and sliced For the topping: 140g dark brown sugar 250ml boiling water To serve: Vanilla ice cream 1 Heat the oven to 180˚C/160˚C fan/gas mark 4. Grease a two-litre ovenproof dish with a bit of the butter. 2 In a large bowl, add the flour, sugar, baking powder and salt. 3 Melt the butter in a frying pan over a medium heat and pour into the bowl with the beaten egg. 4 Whisk in the milk and vanilla. 5 Pour the egg mixture into the dry ingredients and stir until a
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smooth batter forms. 6 Place the apple slices into a baking dish, covering the bottom, and spoon the batter on top. Smooth the batter with a knife, making sure the apples are completely covered. 7 For the topping, add the sugar to a bowl and stir in the boiling water until the sugar has dissolved. 8 Pour into the baking dish on
top of the pudding mixture. 9 Place the dish in the oven and bake for 40 minutes until the pudding has risen and is golden. Serve with a scoop of vanilla ice cream. Per Serving 608kcals, 19.9g fat (12g saturated), 104.2g carbs, 71.3g sugars, 7.2g protein, 3.3g fibre, 0.4g sodium
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– WEEK 3 –
A month of MEALS
SUNDAY SPICY GINGER CHICKEN STIRFRY Serves 4
are tender and the chicken is cooked through. 4 Serve with boiled rice. Per Serving 295kcals, 14.6g fat (3.1g saturated), 8.2g carbs, 2.1g sugars, 31.9g protein, 2.4g fibre, 0.55g sodium
v T J
Substitute
This dish is equally as tasty with pork or steak. The steak may not need to cook as long, so only add it toward the end.
DF
1 tbsp olive oil 4cm piece fresh ginger, peeled and cut into thin matchsticks 2 garlic cloves, crushed 500g chicken fillets, sliced into strips 100g broccoli florets, frozen or fresh 100g peas, frozen or fresh 1 red chilli, deseeded and finely chopped 2 tbsp soy sauce To serve: Boiled rice 1 Heat the oil in a wok over a high heat. Add the ginger, garlic and chicken. Stir-fry for five minutes. 2 Add the broccoli and peas and cook for 3-4 minutes. 3 Add the chilli and soy sauce and continue to cook for 2-3 minutes, until the vegetables
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RICE PUDDING WITH RHUBARB Serves 4 100g pudding rice 500ml skim milk 4 tbsp caster sugar 1 vanilla pod, split lengthways 5 sticks of rhubarb, cut into 2cm lengths 1 Bring a large saucepan of water to the boil. Add the rice, reduce the heat and cook for five minutes. Drain well and return to the pan. 2 Add the milk, two tablespoons of sugar and the vanilla pod and bring to the boil. Reduce the heat to low and simmer, uncovered and stirring constantly, for about 20 minutes or until the rice is tender and creamy. 3 Meanwhile, place the rhubarb, the remaining sugar and one tablespoon of water into a saucepan over a high heat. Bring to the boil, then reduce the heat and simmer for 10 minutes until soft. 4 Remove the vanilla pod from the rice and gently fold the rhubarb through to
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create a swirled effect. Serve immediately. Per Serving 248kcals, 0.4g fat (0g saturated), 54.4g carbs, 32.4g sugars, 6.7g protein, 1.5g fibre, 0.05g sodium
v T J v
LF
EASY FOOD tip
It is really important while making the rice pudding to stir it constantly as it can easily stick to the bottom and burn.
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– WEEK 4 –
A month of MEALS
WEEK 4 A MAKE-AHEAD DESSERT:
ON THE
Did you know you can make Saturday’s Plum Crumble ahead of time and freeze it for later? In fact, this is actually a dish that benefits from a short stint in the freezer!
MONDAY Tandoori chicken fillet burger TUESDAY Pork jambalaya WEDNESDAY Veggie frittata THURSDAY Spaghetti with bacon FRIDAY Spicy steaks with garlic sweet potato mash
SATURDAY Tomato and thyme cod with mash …for dessert Plum crumble
SUNDAY Warm potato, chorizo and egg salad …for dessert Chocolate honeycomb mousse
INGREDIENT LIST REFRIGERATE AND FREEZE Natural yoghurt Chicken stock Milk Parmesan Sour cream Butter
Milk Cream CUPBOARD Tandoori paste Dried coriander Burger buns Cajun seasoning Rice Tinned tomates Spaghetti Paprika
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1
A crumble is best when the topping stays crispy and holds its shape, which means the butter has to stay very cold before baking. When the heat from the oven hits the small pieces of butter, it will melt slowly, making a crisp, crunchy crumble. If the butter is too warm or soft, it will create more of a dough-like topping. You can even use a food processor to blitz the ingredients for the crumble; this way, you don’t run the risk of warming the butter too much by rubbing it in with your hands. It’s also ideal for making larger batches of crumble and storing the topping for later. If you choose to freeze the crumble, just bake it from frozen for an extra 20-30 minutes until the mixture is bubbling.
2 3
Ground cumin Sweet potatoes Potatoes Brown sugar Fresh thyme Soy sauce Garlic clove Cinnamon Chocolate Eggs Chocolate honeycomb bars
FRESH PRODUCE Cucumber Lettuce leaves Red pepper Courgettes Onion Fresh mint Fresh parsley Mushrooms Lemon Mixed salad leaves
Cherry tomatoes Plums MEAT AND FISH Chicken fillets Chorizo Pork chops Rashers Sirloin steaks Cod
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MONDAY TANDOORI CHICKEN FILLET BURGER Serves 4 500g chicken fillets 2 tbsp tandoori paste 1 tsp dried coriander 2 tsp olive oil 2 tbsp natural yoghurt A small bunch of fresh mint leaves, finely chopped ½ cucumber, finely chopped A few lettuce leaves, washed and cut into slices 4 burger buns, halved and toasted 1 In a bowl, combine the chicken breasts, tandoori paste, coriander and half of the olive oil. 2 Using your hands, toss the chicken breasts in the marinade, rubbing it in so that they are completely covered. 3 Heat the rest of the oil in a large frying pan over a medium heat. Cook the chicken breasts for 5-8 minutes per side or until cooked through. 4 In a separate bowl,
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combine the yoghurt, mint and cucumber. 5 Assemble your burger with lettuce on the base, top with a burger and a dollop of the mint and cucumber yoghurt. Top with the other half of the bun and serve.
Per Serving 314kcals, 9.4g fat (2.1g saturated), 17.5g carbs, 1.7g sugars, 38g protein, 0.9g fibre, 0.57g sodium
v T J
DF
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– WEEK 4 –
TUESDAY PORK JAMBALAYA Serves 4 1 tbsp olive oil 1 onion, diced 1 red pepper, deseeded and finely chopped 1 garlic clove, crushed 2 tsp Cajun seasoning 170g chorizo sausage, thickly sliced 350g pork chops, thickly sliced 450ml chicken stock 1 x 400g tin of chopped tomatoes 400g long-grain rice 1 Heat the oil in a large saucepan over a mediumhigh heat. Add the onion and pepper and cook, stirring, for five minutes or until soft. 2 Add the garlic and seasoning. Cook for a further minute, or until fragrant. 3 Add the chorizo and pork and cook for five minutes until lightly browned. 4 Pour the stock, chopped tomatoes and 250ml of cold
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water into the saucepan. Bring to the boil. 5 Add the rice and reduce the heat to low. Cover with the lid and simmer for 10 minutes. 6 Remove the lid and simmer for a further 10 minutes, or
until the liquid has absorbed and the rice is tender. Per Serving 777kcals, 30.1g fat (8.7g saturated), 90g carbs, 6.3g sugars, 35.7g protein, 3.6g fibre, 1.32g sodium
v T J
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WEDNESDAY VEGGIE FRITTATA Serves 4 1 tbsp olive oil 1 onion, finely chopped 375g courgettes, halved lengthways and thinly sliced 6 eggs 300ml milk 3 tbsp Parmesan, grated 2 tbsp fresh mint, chopped Salt and black pepper For the dipping sauce: 1 tbsp olive oil 1 onion, finely chopped 1-2 garlic cloves, crushed 1 x 400g tin of plum tomatoes, drained 3 Beat together the eggs, milk, Parmesan, mint and seasoning. Pour this mixture over the courgettes in the frying pan 1 Preheat the oven to and tilt the pan to ensure the 190°C/170˚C fan/gas mark mixture is level. 5. Heat the oil in a large, 4 Transfer the frying pan to the ovenproof frying pan and cook oven and bake the frittata for the onion for 3-4 minutes, until about 15 minutes until the eggs just softened and beginning to are lightly browned and set. brown. Add the courgettes and 5 To make the dipping sauce, cook for a further 3-4 minutes heat the oil in a saucepan until softened. and cook the onion for five To serve: Green salad
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minutes, stirring occasionally. 6 Add the garlic and the tomatoes and season well. Leave to simmer for 4-6 minutes, then purée with a hand blender until smooth. 7 Serve the frittata, cut into wedges, with a green salad and the tomato sauce. Per Serving 328kcals, 22.5g fat (7.5g saturated), 13.6g carbs, 10.5g sugars, 19g protein, 1.7g fibre, 0.45g sodium
v T J v
DF
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– WEEK 4 –
THURSDAY SPAGHETTI WITH BACON Serves 4 400g spaghetti 1 tsp olive oil 6 bacon rashers, trimmed and cut into strips 2 garlic cloves, crushed 300ml sour cream A handful of fresh parsley, finely chopped 1 Bring a large saucepan of water to the boil and cook the spaghetti according to the package instructions. 2 Heat a frying pan over a medium heat. Add the oil, bacon and garlic and cook until the bacon is cooked through and begins to brown. 3 Pour in the sour cream and parsley and stir to combine. Cook for three minutes. 4 Add the spaghetti to the bacon mixture and toss until combined. Serve immediately. Per Serving 641kcals, 31.6g fat (13g saturated), 58g carbs, 0g sugars, 29.7g protein, 0g fibre, 0.15g sodium
v J
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FRIDAY SPICY STEAKS WITH GARLIC SWEET POTATO MASH Serves 4 For the marinade: 4 tsp paprika 2 tsp ground cumin 3 garlic clove, crushed 4 tsp olive oil 4 sirloin steaks, fat trimmed Salt and black pepper 1kg sweet potatoes, peeled and cut into chunks
EASY FOOD tip the potatoes are tender. Drain the potatoes, return to the pan and set aside.
Everyone loves steak and chips, so why not make some sweet potato chips instead of mash? Peel the potatoes, cut them in half and then slice them lengthways into chips. Place them onto a large baking tray, drizzle with olive oil and season with salt and black pepper. Toss the chips so that they are coated. Bake in a preheated oven at 190˚C/170˚C fan/gas mark 5 for 40 minutes, until the chips are tender on the inside and crispy on the outside.
4 Preheat the grill to a high heat. Grill the steaks for 2-3 minutes each side for rare, or 1 Combine all the ingredients as to your liking. for the marinade in a large bowl 5 Meanwhile, place a frying and mix together. pan on a medium heat and add 2 Add the steaks to the bowl the butter and garlic cloves. and toss to combine. Season Melt the butter with the garlic with salt and pepper and rub until soft, making sure the the marinade into the steaks. garlic does not burn. Cover the bowl with clingfilm 6 Mash the potatoes with the and refrigerate until needed. butter and garlic. Divide the 3 Place the potatoes in a large mash between four warmed saucepan with water and place plates and serve with a steak. Per Serving 829kcals, 27.5g fat (11.1g on a high heat. Bring to the saturated), 56.7g carbs, 16.8g sugars, boil, then reduce the heat and 87.4g protein, 10.4g fibre, 0.2g sodium simmer for 15 minutes, or until v T J GF 50g butter 2 garlic cloves, crushed
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SATURDAY TOMATO AND THYME COD WITH MASH Serves 4 400g potatoes, peeled and halved 1 tbsp olive oil 1 onion, chopped 6 mushrooms, sliced 1 x 400g tin of chopped tomatoes 1 tsp brown sugar 2 tbsp thyme leaves
– WEEK 4 –
cook for 2-3 minutes, until they have softened slightly. 4 Stir in the tomatoes, sugar, thyme and soy sauce and bring to the boil. 5 Simmer for five minutes, then add the cod. Cover and cook for 8-10 minutes until cooked through. 6 Add the butter and milk to the potatoes and mash well. Use a whisk to make them
smooth. Season well with salt and pepper. 7 Spoon some mash onto each plate and serve with a piece of cod and drizzle of the tomato sauce. Per Serving 315kcals, 13.7g fat (4.4g saturated), 28.3g carbs, 7g sugars, 22.7g protein, 6.3g fibre, 0.57g sodium
v T J
DF
1 tbsp soy sauce 4 x cod fillets 25g butter 15ml milk Salt and black pepper 1 Place the potatoes in a large saucepan of water. Bring to the boil, then lower the heat and simmer for 15 -20 minutes until tender. Drain, cover with the lid and set aside. 2 Heat the oil in a frying pan, add the onion and cook for 5-8 minutes until browned. 3 Add the mushrooms and
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PLUM CRUMBLE Serves 6 70g plain flour 50g brown sugar ½ tsp cinnamon A pinch of salt 45g cold unsalted butter, cubed 8-10 ripe plums, pitted and quartered To serve: Vanilla ice cream or whipped cream 1 Preheat the oven to 190˚C/170˚C fan/gas mark 5. 2 Sift the flour, sugar, cinnamon and salt into a large mixing bowl. 3 Add the butter and rub it into the flour mixture with your hands, until it forms a crumble. 4 Place the plums in the dish and top with the crumble. Bake for one hour or until the crumble is golden and the mixture is bubbling. Serve hot with ice cream or whipped cream on the side. Per Serving 164kcals, 6.1g fat (3.7g saturated), 26.9g carbs, 16.4g sugars, 1.9g protein, 1.7g fibre, 0.04g sodium
v T J v
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SUNDAY WARM POTATO, CHORIZO AND EGG SALAD Serves 4 400g baby potatoes, washed and halved 4 eggs 3 tbsp olive oil 85g chorizo, sliced 1 garlic clove, crushed Juice of ½ a lemon 130g bag mixed salad leaves
– WEEK 4 –
chorizo begins to release its oil. Transfer to a large bowl, leaving the juices in the pan. 4 Peel and quarter the eggs and add to the bowl. 5 Add the rest of the oil and the garlic to the pan and cook for 30 seconds. Stir in the lemon juice, then add the
mixture to the bowl. 6 Add the mixed salad leaves and tomatoes and toss. Divide between four plates and serve immediately. Per Serving 370kcals, 23.4g fat (5.9g saturated), 27.5g carbs, 8g sugars, 14.9g protein, 5.4g fibre, 0.35g sodium
v
DF GF
8 cherry tomatoes, halved 1 Put the potatoes in a large saucepan, cover with water and bring to the boil. Reduce the heat and simmer until tender. Drain and return to the saucepan. 2 Place another saucepan of water on a high heat, add the eggs and boil for seven minutes until hard-boiled. 3 Heat half of the oil in a large frying pan until very hot. Add the potatoes and chorizo and cook for 5-8 minutes until charred on each side and the
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CHOCOLATE HONEYCOMB MOUSSE Serves 4 150ml cream 300g good quality dark or milk chocolate, chopped 3 eggs, separated 2-3 chocolate honeycomb bars, e.g. Crunchie, crumbled
peaks form. Fold the egg whites into the chocolate with a large metal spoon. 5 Fold in two tablespoons of the chocolate bars. 5 Divide the mousse into four serving glasses, and refrigerate overnight.
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Before serving, sprinkle the remaining honeycomb chocolate over the top. Per Serving 601kcals, 35.1g fat (19.4g saturated), 67.8g carbs, 68.1g sugars, 10.1g protein, 0g fibre, 0.07g sodium
v T J v
1 Pour the cream into a heavy-based saucepan over a medium heat and leave to cook, stirring frequently. Remove from the heat just before it starts to boil. 2 Add the chocolate and stir until it has melted and they are well combined. Pour the chocolate and cream mixture into a large mixing bowl and leave to cool slightly. 3 Beat the egg yolks with an electric mixer into the chocolate mixture for 1-2 minutes, until thickened. 4 In a separate bowl, whisk the egg whites until stiff
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Budget-Friendly
Freezable
Kid-Friendly
RECIPE INDEX
Vegetarian
Low-Fat
PAGE
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MEAT Mint and yoghurt lamb chops Honey mustard pork chops Redcurrant lamb chops Bacon and mustard frittata Pepper stew Pork jambalaya Spaghetti with bacon Spicy steaks with garlic sweet potato mash Warm potato, chorizo and egg salad
7 17 19 25 28 36 38 39 42
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POULTRY Roast chicken risotto Soy-glazed chicken with rice Chicken strogonoff Turkey meatballs Chicken and broccoli salad Spicy ginger chicken stir-fry Tandoori chicken fillet burger
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FISH AND SEAFOOD Salmon with quick tartare sauce Chorizo and prawns Salmon burgers with mashed avocado Tuna linguine Crab cakes Tomato and thyme cod with mash
8 12 15 27 29 40
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VEGETARIAN Moroccan chickpea soup Ratatouille Stuffed tomatoes Moroccan quorn mince with couscous Vegetarian chilli with quinoa Veggie frittata DESSERTS Cherry and nectarine pavlova Banana and blueberry trifle Raspberry bakewell Stewed apples and blackberry Toffee apple pudding Rice pudding with rhubarb Plum crumble Chocolate honeycomb mousse
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Strawberry split sundae
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