How To Make Chicken Curry Meat Main Meal

Transcription

1 Chicken Tikka Masala Meat Main Meal 30 x 151g 120 minutes 30 minutes 2 Chopped red chillies 5 Peeled garlic cloves 75g Fresh peeled ginger 75ml Vegetable oil 8g Paprika 22g Garam masala 8g Tomato puree 4g Dried coriander 2500g Diced chicken breast 300g Peeled and sliced onions 240g Diced red peppers 240g Diced green peppers 4g Cinnamon 4g Turmeric 500ml Plain yoghurt 1750g Tomato base sauce 6g Fresh chopped coriander Energy kcal Fat g Saturates g Carbohydrate g Fibre/NSP g Protein g Iron mg Calcium mg Vitamin A ug Folate ug Vitamin C mg Sodium mg Zinc mg Place the chillies, garlic, ginger and 25ml oil in a food processor. Add paprika, garam masala, dried coriander and tomato puree, and blend to form a paste 2. Place the chicken pieces in a large bowl, coat them with the marinade and place in the fridge for 1-2 hours 3. Use the remaining 50ml vegetable oil to fry the onions, peppers, cinnamon and turmeric in a large pan. Cook gently for 10 minutes 4. Add the yoghurt and tomato base sauce to the pan 5. Add the chicken pieces and simmer for minutes until cooked 6. Stir through the chopped coriander before serving Serve with pilau rice or homemade naan bread. This recipe contains a of vegetables in each serving Low in fat, saturated fat and sodium School CFT001 CODE Go to Go to for for more for information more information and to to download and access to download more delicious more delicious

2 Chicken Curry Ragout Meat Main Meal 30 x 130g 70 minutes 1700g Diced light chicken meat 5g Black pepper 30g Fresh garlic 55g Curry powder 40g Finely chopped green chilli 5g Thyme 90ml Vegetable oil 1380ml Water 225g Chopped onions 680g Chopped carrots 170g Tomato puree 55g Plain flour Energy kcal Fat g Saturates g Carbohydrate g Fibre/NSP g Protein g Iron mg Calcium mg Vitamin A ug Folate ug Vitamin C mg 4 6 Sodium mg Zinc mg Season the chicken with pepper, garlic, curry powder, chilli and thyme 2. Heat the oil until hot, fry the chicken for about 5 minutes on high heat until browned and sealed 3. Add 1200ml water, onions, carrots and tomato puree, and mix well 4. Cook and stir for on high heat 5. Reduce the heat and simmer for about 45 minutes 6. Use the flour and 180 ml of water to make thickener then add to meat gradually stirring 7. Cook for about 5 minutes and serve Serve with rice, and a of hot vegetables such as curly kale Low in sodium and saturated fat School CFT002 Go to Go to for for more for information more information and to to download and access to download more delicious more delicious

3 Lamb Casserole Meat Main Meal 30 x 192g minutes 120g Chopped onions 75ml Vegetable oil 30g Chopped celery 1000g Chopped carrots 2500g Lean diced lamb 60g Plain white flour 15g Tomato puree 4g Mixed herbs 4g Oregano 600g Peas 1700ml Water 1700ml Home made tomato sauce (see recipe) 4g Chopped basil Energy kcal Fat g Saturates g Carbohydrate g Fibre/NSP g Protein g Iron mg Calcium mg Vitamin A ug Folate ug Vitamin C mg 3 6 Sodium mg Zinc mg Fry the onions in the vegetable oil for 10 minutes, then add the celery and carrots and cook for 5 more minutes 2. Add the lamb and fry for 10 minutes 3. Sprinkle the flour and stir well 4. Add the tomato puree, dried mixed herbs, oregano, peas, water, and tomato sauce 5. Bring to the boil, cover and simmer for 1½ to 2 hours until tender 6. Just before serving sprinkle over chopped basil Serve with parsley potatoes and vegetables iron and zinc School CFT003 CODE Go to Go to for for more for information more information and to to download and access to download more delicious more delicious

4 Spaghetti Bolognaise (Lamb) Meat Main Meal 60 x 221g 35 minutes 5000g Lean minced lamb 910g Finely diced onions 2270ml Water 450g Finely chopped carrots 3000g Canned tomatoes 225g Tomato puree 30g Mixed herbs 2300g Raw white spaghetti Energy kcal Fat g Saturates g Carbohydrate g Fibre/NSP g Protein g Iron mg Calcium mg Vitamin A ug Folate ug Vitamin C mg 3 7 Sodium mg Zinc mg Dry fry the minced lamb until browned all over, then add the onion and water 2. Add the carrots, tomatoes, tomato puree and mixed herbs. Bring back to the boil and simmer for 3. Cook the spaghetti in a large pan of boiling water until cooked, drain and then serve This recipe doesn t contain a whole of vegetables you could try serving it with carrots or peas iron and zinc School CFT004 CODE Go to Go to for for more for information more information and to to download and access to download more delicious more delicious

5 Homemade Salmon Fingers Fish Main Meal 6 x 102g 10 minutes 504g Frozen salmon strips 2 Eggs 50g Manufactured breadcrumbs 1. Allow the salmon to defrost 2. Beat the eggs to form an egg wash 3. Dip each strip in the egg wash and coat in breadcrumbs 4. Bake at 190 C / 375 F / Gas Mark 5 for minutes until cooked Serve with jacket potatoes and peas Nutritional content Per 100g Per serving Energy kcal Fat g Saturates g Carbohydrate g Fibre/NSP g 0 0 Protein g Iron mg Calcium mg Vitamin A ug Folate ug Vitamin C mg 0 0 Sodium mg Zinc mg is popular with children and contains oily fish School CFT005 CODE Go to Go to for for more for information more information and to to download and access to download more delicious more delicious

6 Chilladas Vegetarian Main Meal 80 x 126g 60 minutes 800g Sliced white bread 2700g Split red lentils 7500ml Water 910g Onions 910g Carrots 340g Eggs 50g Chilli powder 55g Garlic powder content 100g serv Energy kcal Fat g Saturates g Carbohydrate g Fibre/NSP g Protein g Iron mg Calcium mg Vitamin A ug Folate ug Vitamin C mg 0 1 Sodium mg Zinc mg Pre-heat the oven to 160 C / 325 F / Gas Mark 3 2. Place the sliced bread into shallow tins and bake in the oven until crisp. Remove from the oven and allow to cool. Use a grater or hand blender to make the breadcrumbs 3. Prepare and cook the lentils as per manufacturer's instructions 4. Peel, wash and slice the onions and carrots 5. In a large bowl, whisk the eggs until the yolks and whites have combined and place in the refrigerator 6. Combine the carrots and onions with the lentils, chilli and garlic powder 7. Using a potato scoop, divide the mixture into the required number of s 8. Lightly flour the chilladas and press between the palms of your hands to flatten 9. Dip into the egg wash, then breadcrumbs and place onto baking trays 10. Bake in the oven for approximately 11. Remove from the oven and place onto warmed serving trays Serve with salad e.g. rainbow salad iron, low in fat, saturated fat and sodium School CFT006 CODE Go to Go to for for more for information more information and to to download and access to download more delicious more delicious

7 Chilli Bean Casserole Vegetarian Main Meal 30 x 244g 100 minutes 120ml Vegetable oil 1400g Peeled and sliced onions 20g Crushed garlic 225g Diced celery 375g Diced potatoes 2 tsp Dried mixed herbs 2 tsp Chilli powder 1250g Drained red kidney beans 2500g Canned tomatoes 250g Tomato puree 75g Vegetable stock powder 3000ml Water for stock Juice of 2 lemons Energy kcal Fat g Saturates g Carbohydrate g Fibre/NSP g Protein g Iron mg Calcium mg Vitamin A ug Folate ug Vitamin C mg 6 16 Sodium mg Zinc mg Heat the vegetable oil in a pan and gently fry the onion and garlic 2. Add celery, potatoes, herbs, chilli powder and kidney beans and cook for 5 minutes 3. Add the tomatoes, tomato puree and stock and bring to the boil 4. Simmer for 30 minutes 5. Add the lemon juice 6. Cook in an ovenproof dish for 1 hour at 180 C / 350 F / Gas Mark 4 Serve with rice. This recipe contains a of vegetables in each serving. fibre, low in fat and saturated fat School CFT007 CODE Go to Go to for for more for information more information and to to download and access to download more delicious more delicious

8 French Bread Pizza Vegetarian Main Meal 80 x 77g 30 minutes 30 minutes 3750g French Bread 800g Pizza Topping 1650g Grated reduced fat Cheddar cheese 1. Divide the bread up equally into 80 s 2. Spread with pizza topping and top with cheese 3. Bake at 190 C / 375 F / Gas Mark 5 until the cheese starts to bubble and turn golden Serve with salad and coleslaw Energy kcal Fat g Saturates g Carbohydrate g Fibre/NSP g Protein g Iron mg Calcium mg Vitamin A ug Folate ug Vitamin C mg 0 0 Sodium mg Zinc mg calcium School CFT008 CODE Go to Go to for for more for information more information and to to download and access to download more delicious more delicious

9 Rainbow Salad Vegetarian Salad 100 x 54g 0 minutes 1400g Finely shredded red cabbage 1400g Finely shredded white cabbage 500g Grated carrot 450g Finely sliced green pepper Juice of 3 lemons 1500ml Low fat natural yoghurt 1. Mix the cabbage, carrot and pepper together. Add the lemon juice and yoghurt then stir 2. Place in the fridge until ready to serve A popular salad dish with pupils. Try serving with chilladas or homemade pizza Nutritional content Per 100g Per serving Energy kcal Fat g Saturates g Carbohydrate g Fibre/NSP g Protein g Iron mg Calcium mg Vitamin A ug Folate ug Vitamin C mg Sodium mg Zinc mg vitamin C, low in fat, saturated fat and sodium School CFT009 CODE Go to Go to for for more for information more information and to to download and access to download more delicious more delicious

10 Homemade Tomato Sauce Sauce to go with a Main Meal 100 x 99g 10 minutes 125g Hard margarine 1880g Chopped onions 185g Chopped garlic 4930g Canned tomatoes 3750ml Vegetable stock 125g Mixed herbs 50g White pepper 1. Gently fry the onions in the margarine until softened, add the garlic and cook for a little longer 2. Add the tomatoes, stock, mixed herbs and pepper 3. Cook until soft and then puree Serve with homemade salmon fish fingers Nutritional content Per 100g Per serving Energy kcal Fat g Saturates g Carbohydrate g 3 3 Fibre/NSP g Protein g Iron mg Calcium mg Vitamin A ug Folate ug Vitamin C mg 7 7 Sodium mg Zinc mg Low in fat and saturated fat School CFT010 CODE Go to Go to for for more for information more information and to to download and access to download more delicious more delicious

11 Apple and Banana Crisp Dessert 24 x 63g 20 minutes 30 minutes 400g (4) Small unpeeled bananas 680g Baked unsweetened stewed cooking apple 340g Plain flour 170g Soft vegetable margarine 170g Cornflakes ¼ teaspoon Cinnamon 170g Brown sugar 1. Preheat the oven to 180 C / 350 F / Gas Mark 4 2. Peel and chop the bananas and place with the cooked apple in a tin 3. Rub the margarine into the flour until the mixture resembles breadcrumbs Serve with custard or yoghurt Energy kcal Fat g Saturates g Carbohydrate g NME sugars g Fibre/NSP g Protein g Iron mg Calcium mg Vitamin A ug Folate ug Vitamin C mg 6 4 Sodium mg Zinc mg Slightly crush the cornflakes and add with the cinnamon and sugar to the flour 5. Mix and cover the fruit with the cornflake mixture 6. Bake for approx minutes until golden brown Contains a of fruit School CFT011 CODE Go to Go to for for more for information more information and to to download and access to download more delicious more delicious

12 Chocolate Cracknel Dessert 100 x 42g 0 minutes 1000g Soft margarine 900g Golden syrup 900g White sugar 140g Cocoa powder 1400g Cornflakes Energy kcal Fat g Saturates g Carbohydrate g NME sugars g Fibre/NSP g Protein g Iron mg Calcium mg 12 5 Vitamin A ug Folate ug Vitamin C mg 0 0 Sodium mg Zinc mg Melt the margarine, sugar, syrup and cocoa powder in a pan, but do not boil 2. Stir in the cornflakes until completely covered in the chocolate mixture 3. Using a potato scoop, onto a greased tray 4. Chill in the fridge until required Serve with custard folate School CFT012 Go to Go to for for more for information more information and to to download and access to download more delicious more delicious

13 Date Slice Dessert 12 x 81g 25 minutes 25 minutes 340g Dried dates 1 large Lemon / orange peel 200ml Water 140g Soft vegetable margarine 225g Wholemeal flour 110g Rolled oats 85g Dark brown sugar Energy kcal Fat g Saturates g Carbohydrate g NME sugars g Fibre/NSP g Protein g Iron mg Calcium mg Vitamin A ug Folate ug Vitamin C mg 0 0 Sodium mg Zinc mg Preheat the oven to 200 C / 400 F / Gas Mark 6 2. Grease a tart tin with margarine 3. Place the dates and peel in hot water, and leave until the dates have softened. Discard the peel 4. Rub the margarine into the flour until the texture is like breadcrumbs. Add the rolled oats and the sugar 5. Divide the crumble mixture in two and press half into the base of the tin 6. Spread over the dates and cover with the remaining crumble mixture 7. Bake in the oven for approx minutes or until golden brown Serve with a of fruit for a complete dessert option vitamin A and fibre School CFT013 CODE Go to Go to for for more for information more information and to to download and access to download more delicious more delicious

14 Oaty Apple and Sultana Crumble Dessert 20 x 112g 40 minutes 450g Sultanas 900g Canned unsweetened apples 300g Plain flour 200g Wholewheat flour 100g Porridge oats 200g Sugar 250g Soft vegetable margarine Energy kcal Fat g Saturates g Carbohydrate g NME sugars g Fibre/NSP g Protein g Iron mg Calcium mg Vitamin A ug Folate ug Vitamin C mg 4 5 Sodium mg Zinc mg Divide the sultanas and apples evenly between baking tins 2. Place the flours, oats, sugar and margarine into a bowl and mix on a medium speed until the mixture resembles breadcrumbs 3. Cover the fruit mixture with the crumble 4. Bake at 200 C / F / Gas Mark 6 for 40 minutes 5. Serve hot Serve with custard vitamin A School CFT014 CODE Go to Go to for for more for information more information and to to download and access to download more delicious more delicious