Use ingredients that are readily available so preparing food is both time and cost effective.

Transcription

1 Kitchen Recipes

2 The aim of this recipe book is to show you ways to prepare affordable, healthy and tasty meals for your family. All recipes use readily available ingredients, will feed a family of 4 and cost less than 5 to make. Our recipes are designed to: Use ingredients that are readily available so preparing food is both time and cost effective. Follow the Eat Well Plate Principle so that all recipes are nutritionally balanced and healthy. Use only basic equipment available in a typical family kitchen. Introduce new and interesting ways of preparing every day foods.

3 1. Spaghetti bolognese 2. Braised beef 3. Chicken & spring onion stir fry 4. Bacon wrapped chicken stuffed with pork 5. Chicken tikka 6. Bacon & cheddar frittata

4 Spaghetti bolognese Ingredients 500g lean minced beef 1 onion peeled and chopped 2 carrots peeled and grated 1 clove garlic peeled and crushed 1 teaspoon dried mixed herbs 400g tinned tomatoes 100ml beef stock made with 1 beef stock cube 30g tomato puree 400g dried spaghetti 1 teaspoon olive oil Salt and pepper

5 Method Heat the oil in a large saucepan and add the mince. Cook gently until brown. Add the vegetables and cook for 5 minutes. Add the garlic, herbs, tomato puree and tinned tomatoes. Season with salt and pepper. Bring to the boil, reduce heat & simmer for 20 minutes. Half fill a large pan with cold, salted water and bring to the boil. Add the spaghetti, easing the ends into the water with a wooden spoon. Cook for minutes until the pasta is soft. Drain the spaghetti using a colander and serve. Top with the bolognese sauce and sprinkle with grated parmesan cheese if desired.

6 Braised beef Ingredients 500g stewing or braising steak 25g oil 1 onion 1 carrot 600ml beef stock made from 1 beef stock cube 40g tomato puree 25g plain flour Salt and pepper Sprig of thyme or other herb of your choice

7 Method Put the oil in the pan. Add steak and brown well. Add the vegetables and continue browning. Add the flour and tomato puree and mix well. Add the stock and bring to the boil. Add the thyme and season with salt and pepper. Cover with a lid and turn heat under pan to low. Simmer from approximately 1.5 to 2 hours stirring occasionally. Add water if the sauce becomes too thick or sticks to the pan. Serve with mashed potato and vegetables of your choice.

8 Chicken & spring onion stir fry Ingredients 300g boneless chicken thigh or chicken breast cut into 1 cm wide strips 1 bunch spring onions 100g mushrooms 50g onion diced 50g courgette sliced 75g carrots cut into strips 1 red pepper 25ml oil 400g egg noodles

9 Method Heat oil in a large pan or wok. Add the chicken and cook for approx. 8 minutes until the meat is cooked through and there are no pink pieces. Remove from the pan and keep warm. Half fill a pan with cold water and add salt. Bring to the boil. Add carrots, mushrooms, spring onions, onion and courgettes to the pan or wok and fry for 5 minutes so they are cooked but remain crisp. Add noodles to the boiling water and cook for 4-5 minutes until soft. Drain using a colander. Add the chicken and noodles to the vegetables, stir well and serve.

10 Chicken wrapped bacon stuffed with pork Ingredients 6 boneless chicken thighs 12 rashers streaky bacon 3 tablespoons oil 100ml chicken stock 350g pork sausage meat 1 egg yolk Salt and pepper 4 sprigs thyme (or dried thyme)

11 Method To make the stuffing, mix the sausage meat with the egg yolk and thyme. Then season with salt and pepper. Open out the chicken thighs and lie them flat. Season with pepper and divide the stuffing between them. Roll up each checked thigh tightly. Lay 2 rashers of bacon on a board, overlap them slightly. Put one stuffed chicken thigh on top and wrap the bacon around to cover completely. Repeat with other thighs. Preheat the oven to 1800c or gas mark 4. Heat oil in a frying pan and brown the chicken portions on all sides. Transfer the chicken to an oven proof dish. Continue to cook in the oven for 35 minutes to ensure that they are cooked through. Add chicken stock to the frying pan and heat, stirring constantly to incorporate the chicken juices. Let it bubble until it has reduced in volume by half and is slightly thickened. Serve the chicken with rice and green vegetables and pour over some juice from the pan.

12 Chicken tikka Ingredients 300g boneless chicken thigh or breast 25ml natural yoghurt Half a teaspoon grated fresh ginger Half a teaspoon ground coriander Half a teaspoon cumin Half a teaspoon chilli powder 1 clove garlic (crushed) Juice of half a lemon 2 teaspoons tomato puree 1 tablespoon oil Lemon wedges to serve

13 Method Cut the chicken into cubes about 1.5 cm in size and place in a large bowl. Mix together the yoghurt, spices, garlic, lemon juice and tomato puree. Pour the yoghurt mix over the chicken and mix well. Refrigerate and leave to marinade for at least 3 hours. Preheat oven to 1800c or gas mark 4. In a shallow oven proof tray place the chopped onion and half of the oil. Lay the chicken pieces on top of the onions and cook for minutes. Baste with the remaining oil. Serve with salad and lemon wedges.

14 Bacon & cheddar frittata Ingredients 6 eggs 250ml milk 30g butter melted (or margarine) 5 rashers bacon cooked and diced 4 tablespoons chopped spring onion 120g grated Cheddar cheese Salt and pepper

15 Method Preheat oven to 1800c or gas mark 4. In a bowl, beat eggs, milk, butter, salt and pepper. Pour into a greased 28 cm x 28 cm oven proof dish. Sprinkle with onions, bacon and cheese and bake uncovered for minutes. Test by inserting a knife in the centre and see if it comes out clean. Service with salad and crusty bread or oven baked potato wedges. This is a great base recipe. Instead of bacon, try adding any of the following: Cooked diced ham, chopped chorizo, chopped and sautéed mushrooms, chopped and sautéed spinach, tinned salmon, chopped and sautéed peppers.

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