Safe Food Handling and Storage

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1 Budget recipe ideas

2 Safe Food Handling and Storage When storing raw meats in the fridge, store either on plates or in containers to avoid the meat juices from dripping onto other foods. To keep bread fresher for longer, store it in the freezer. Hot food should be served hot (above 60 C) and cold food should be stored cold (below 5 C). This is to avoid food entering the danger zone! Leftovers can be kept for 1-2 days in the fridge. Any longer it will have to be stored in the freezer. Hot Food Zone TEMPERATURE DANGER ZONE Cold Food Zone Frozen Food Zone 100ºC 60ºC 5ºC 0ºC -15ºC When in doubt throw it out! 2 :: Budget Recipe Ideas

3 Reasons to Plan Your Menu You can write a shopping list from your menu. This saves you time and money at the grocery store. It helps to avoid food wastage. It ensures you have all ingredients on hand to prepare nutritious meals. You have a plan for the following week or fortnight. It saves you time at home and allows you to prepare all or parts of meals in advance. Budget Recipe Ideas :: 3

4 Chicken and Vegetable Pie with Mashed Potato Lid 1 small chicken breast skin removed ¼ cups of chicken stock 200g of mixed vegetables of your choice ½ teaspoon of cornflour ½ teaspoon of low fat milk 1 dash of low fat milk ¼ cup of grated tasty cheese ½ teaspoon of mixed herbs 1 medium potato 1 teaspoon of margarine Recipe serves 1 Pre heat oven to 200 C. In a covered pan poach the chicken breast in chicken stock for minutes depending on the size. Cut the vegetables (except potato) into bite size pieces and add to the pan for 5 minutes. Place the chicken and vegetables into a small baking / pie dish, leaving the juices behind in the pan. Mix cornflour and milk together and add to juices. Bring to a boil and allow the juice to thicken into a sauce. Add mixed herbs to the thickened sauce. Pour the sauce over the chicken and vegetables. Boil / stem the potato until soft. Once soft place in a bowl, add a dash of milk and 1 teaspoon of margarine and mash with a masher or fork until fluffy. Add the mashed potato to the top of the chicken and vegetables in the baking dish. Sprinkle grated cheese on top of potato. Place in oven until the cheese is melted and golden brown on top. Serve with a mixed garden salad. 4 :: Budget Recipe Ideas

5 Chicken and Vegetable Stir Fry 1 cup of rice 100 gram chicken breast skin off 1 teaspoon of crushed garlic ½ medium onion 1 medium carrot finely chopped ½ celery stick ½ capsicum seeded and diced 50 grams of beans ½ cup of cabbage finely chopped ½ teaspoon of cornflour ½ tablespoon of low salt soy sauce ¼ cup of chicken stock ½ tablespoon of sweet chilli sauce Recipe serves 1 Cook rice following packet directions. Cut chicken into bite size pieces. Heat wok or large pan and stir fry chicken until almost cooked and set aside. Add garlic, onions, carrots, celery and beans to the pan and cook for 2 minutes. Return chicken to the pan and add cabbage. Continue cooking for 2 minutes. In a small bowl mix cornflour and soy sauce to a smooth paste then stir in stock and sweet chilli sauce. Pour into stir fry and heat through. Serve with rice. Budget Recipe Ideas :: 5

6 Chicken Chasseur 1 teaspoon margarine 100 grams of chicken breasts, skin removed and sliced 1 teaspoon of garlic, crushed ½ small brown onion, chopped 40 grams of mushrooms, sliced ½ a celery stick, sliced ½ medium capsicum, red or green, seeded and diced ½ tablespoon plain flour ¼ chicken stock 1 teaspoon tomato paste 1 spring onions, chopped Recipe serves 1 Brush frying pan with margarine. Sauté chicken for 5 6 minutes until almost cooked. Add garlic and onion, cooking until onion is clear. Add mushrooms, celery and capsicum. In a small bowl combine flour and chicken stock. Mix in tomato paste and stir until smooth. Pour onto chicken and stir well until mixture bubbles and thickens. Cover and cook for 7 10 minutes until capsicum and celery are tender. Stir through spring onions and serve. Serving suggestions: Steamed / boiled rice or mashed potato 6 :: Budget Recipe Ideas

7 Easy Beef Hotpot 100 grams chuck or blade steak, cubed ½ tablespoon flour ½ teaspoon of mixed herbs 100 grams crushed tomatoes ½ medium onion, sliced 1 teaspoon of garlic, crushed ½ a celery stick, sliced 1 medium carrot, thickly sliced 1 turnip, cut into large chunks 1 small potato, cut into large chunks 1 cup of stock Recipe serves 1 Preheat oven to 180 C. Toss meat, flour and mixed herbs in a plastic bag and tip into a casserole dish. Add all remaining ingredients and stir to combine. Press a piece of baking paper over the ingredients and cover with a lid. Cook for 2 hours without lifting the lid. Check for seasoning and tenderness, returning to oven if more cooking time is required. Serving Suggestions: Mashed potato or steamed green vegetables Budget Recipe Ideas :: 7

8 Hearty Minestrone Soup 1 medium brown onion, chopped 1 clove garlic, crushed 425g can crushed tomatoes 1 carrot, peeled and diced 2 celery sticks, sliced 1 large parsnip, peeled and diced 1 tablespoon tomato paste 4 cups of beef stock 2 cups of water ½ cup of spiral or shell pasta 6 Brussels sprouts, finely sliced or 1 cup sliced cabbage 300g can four bean mix, rinsed and drained Recipe serves 6 Cook onion and garlic in a large pot with a little water until onion is clear. Add tomato, carrot, celery, parsnip, tomato paste, beef stock and water. Bring to the boil, add the pasta and simmer for 15 minutes or until tender. Add Brussels sprouts and beans. Cook for a further 5 minutes. Handy Tip! With the left overs, portion out into individual serves and put into the freezer for another day. Spinach and peas are great alternatives to Brussels sprouts and cabbage. 8 :: Budget Recipe Ideas

9 Quick and Easy Risotto 1 brown onion, chopped 2 teaspoons olive oil ½ cup of water 1 cup Arborio rice 2½ cups chicken or vegetable stock 1 cup sweet corn kernels, fresh or canned 1 cup frozen peas 100 grams of cooked chicken, diced 1 tablespoon grated tasty cheese Recipe serves 4 Combine onion and oil in a microwave-safe container or bowl. Microwave on HIGH for 3 minutes. Add rice, water and stock and microwave, covered, for 12 minutes on HIGH. Stir well then add corn, peas and chicken. Cover and microwave on HIGH for 8 minutes. Allow to stand for 2 minutes. Stir and sprinkle with cheese. Budget Recipe Ideas :: 9

10 Potato Frittata 60 grams of sweet potato, sliced 1 small potato, sliced ½ teaspoon of margarine ½ onion, thinly sliced 1 small bunch baby spinach or cabbage, washed and drained 1 eggs, beaten 1 tablespoons grated tasty cheese ¼ teaspoon mixed herbs Recipe serves 1 Preheat grill. Boil potato for 4 5 minutes until tender, or microwave on HIGH in a covered dish with 1 tablespoon water for 5 6 minutes, stirring after 3 minutes. Drain well. Heat margarine in a non-stick frypan, add onion and cook for 2 minutes until golden. Add potato, toss to combine and brown. Stir in spinach and stir-fry until wilted and moisture has evaporated. Mix eggs, cheese and herbs in a small bowl and pour into pan. Cook over low heat until set. Place under hot grill for 2 minutes to brown the top. Serve with either a side salad or grilled tomatoes and multigrain toast. 10 :: Budget Recipe Ideas

11 Hot Beef Curry 2 cups rice 1 teaspoons margarine 400g lean blade steak, sliced into strips 2 medium onions, sliced 3 teaspoons red curry paste ½ cup chicken stock 500g pumpkin, finely diced 2 red capsicums, seeded and finely sliced Rind of 1 lemon, grated 250 ml reduced-fat coconut milk 1 bunch English spinach leaves, washed and roughly chopped Recipe serves 4 Cook rice following packet directions. Heat half the margarine in a large pan, pan-fry beef for 5 minutes until brown, set aside. Heat remaining oil and pan-fry onion until tender. Stir through the curry paste, stock, beef, pumpkin, capsicum and lemon. Simmer for 10 minutes until pumpkin is soft, adding a little water if necessary. Pour in coconut milk, stir through spinach and cook until wilted. Do not boil. Serve over steamed or boiled rice. Handy Tip! With the left overs, portion out into individual serves and put into the freezer for another day. Budget Recipe Ideas :: 11

12 Traditional Spaghetti Bolognese Bolognese Sauce 2 tablespoons olive oil / margarine 1 onion, chopped finely 1 teaspoon of crushed garlic 400 grams of minced beef / lamb / kangaroo 1 tablespoon mixed herbs 1 tin of tomatoes Optional to increase vegetables 2-3 grated carrots 1-2 chopped capsicums 3 sticks celery Sauce recipe serves 4 120g dried spaghetti (1 serve) Grated cheese, for serving Heat oil / margarine in a large frying pan. Add mince and cook until brown, stirring occasionally. Add onion and garlic and cook until soft. Add veggies, herbs and tomatoes and simmer for 30 minutes to 1 hour to desired consistency. Add water if sauce is to dry. Meanwhile, cook spaghetti in a large pot of boiling water, uncovered, until tender but still firm. Serve spaghetti topped with meat sauce and cheese. Handy Tip! With the left overs, portion out into individual serves and put into the freezer for another day. 12 :: Budget Recipe Ideas

13 Thor s Spaghetti with Tuna, Chilli and Tomato 120 grams of spaghetti 1 small can of tuna in chilli oil 100 grams of tinned tomatoes Cayenne or chilli powder 1 /3 cup (80ml) lemon juice ¼ cup (60ml) extra virgin olive oil / 1 teaspoon of margarine Recipe serves 1 Cook pasta in a large saucepan of boiling, water until just tender and drain. Meanwhile, drain tuna (keep 1 tablespoon of the oil). Place tuna in a large bowl and break up with a fork. Add tomatoes, chilli, lemon juice, olive oil / margarine, reserved chilli oil and pasta into the bowl of tuna, toss gently to combine. Season with cheese and parsley. Budget Recipe Ideas :: 13

14 Mediterranean Meatloaf 500g mince beef / lamb / pork 2 carrots washed and grated 1 large eggplant diced into centimeter cubes 1 red capsicum seeded and diced 1 onion finely chopped 1 egg Handful breadcrumbs or rolled oats 1 tablespoon of soy sauce or salt to season Recipe serves 5 Pre heat oven to 180 C. Fry chopped onions in a pan until golden. Add chopped veggies and simmer for 20 minutes or until soft. In bowl combine cooked vegetables with salt / soy sauce, meat, egg and bread crumbs / oats. Mix well using a spoon or hands. Pour meat mixture into an ovenproof dish and bake in the oven at 180 C for 90 minutes. Eat hot with side salad or mixed steamed vegetables. Can also be enjoyed cold on sandwiches. 14 :: Budget Recipe Ideas

15 Easy Leftovers Recipes Pasta salad Use the leftover cold pasta and combine with veggies such as corn, peas, chopped capsicum, mushrooms, bacon. Stir in with low fat mayonnaise to your preferred consistency and season with pepper. Fried rice Cook ½ a cup of rice as per package instructions and combined with finely chopped left over vegetables such as corn, peas, onions, carrots and cabbage. Scramble up 1 egg and toss through for an authentic taste. Left overs on toast Leftover curries or hot pots heat up the next morning on serve on 2 slices of multigrain bread for breakfast. Soups Any leftover vegetables in the fridge can be combined together and in a pot with lentils / beans and chicken / beef / vegetable stock and boiled together to make a hot vegetable soup. Budget Recipe Ideas :: 15

16 Updated on 7 September Reproduced with permission This initiative is funded by the Australian Government