| Week 3 | ||
| 15 | Sunday | Stewing beef with dumplings & vegetables |
| 16 | Monday | Kenyan Curry with fruit with rice |
| 17 | Tuesday | Delicious Fish Pizza with coleslaw |
| 18 | Wednesday | Sausage, Mash and beans |
| 19 | Thursday | Frittata with salad |
| 20 | Friday | Chicken Supreme with rice and vegetables |
| 21 | Saturday | Cottage Pie with carrots and cabbage |
| 21 |
| Shopping List | Price at Lidl | Quantity | Cheaper |
| Apples x 5 | £1.19 | 5 | |
| Baked Beans | £0.44 | 2 | |
| Bananas | £0.69 | 5 | |
| Beef steak lean/diced | £4.90 | 600 | Tesco |
| Beef stock cubes | £1.39 | 12 | Only Tesco |
| Broccoli | £0.65 | ||
| Cabbage – Sweetheart | £0.47 | ||
| Cabbage – white | £0.45 | ||
| Carrots | £0.88 | 1000 | |
| Cheese – own brand | £2.00 | 450 | |
| Cherry tomatoes | £0.67 | 20 | |
| Chicken breast fillets | £1.69 | 4 | |
| Cucumber | £0.46 | ||
| Eggs – 15 | £1.18 | Farmfoods | |
| Greek yoghurt (light) | £0.45 | ||
| Mince | £2.00 | ||
| Mushrooms | £0.65 | ||
| Onions – red and white | £1.00 | 1000 | |
| Oranges – med size | £1.25 | 5 | |
| Parsnips | £0.42 | ||
| Peas – Frozen | £0.55 | ||
| Peppers – fresh and mixed | £0.98 | ||
| Pilchards | £1.10 | Only Tesco | |
| Potatoes | £0.99 | 2500 | |
| Sausages | £1.79 | 12 | Farmfoods |
| Soup – chicken | £0.33 | ||
| Suet beef/vegetable | £1.25 | 500 | only Tesco |
| Swede | £0.47 | ||
| Tomatoes Large in packet | £0.60 | 6 | |
| £30.69 |
Recipe 15 – Beef Stew & Dumplings
Feeds 4 x 2 meals
Ingredients: £2.90
600 grams Stewing Steak (£4.90) using 200 grms (£1.63)
½ bag of Parsnips (25p)
½ Swede (24p)
½ kg carrots (22p)
1 beet stock cube (12p)
Flour (SC)
Gravy granules to thicken (SC)
Method:
1. Cut all the meat into roughly 1 mm chunks and coat in flour
2. Fry in pan before transfering into large dish or saucepan to cook
3. Add 2 pts of water and stock cube, cover and cook
4. Simmer in saucepan, oven 160 degrees, m/wave on LOW
5. Slice carrots, chop parsnips and swede into similar sized chunks
6. After 30 mins cooking remove 2/3rds of the meat from the stew
7. Put this in the fridge for the Kenyan Curry Recipe tomorrow
8. Add vegetables, enough water to cover and cook as before for an hour.
8. If meat isn’t soft, stir gently and continue cooking.
9. Make dumplings as below.
Dumplings: 44p
240 grms (8 oz) of flour (12p)
120 grms of (4ozs of suet) (32p)
Water to mix
Method:
1. Place flour in bowl
2. Add suet and use add water so it forms a dry ball
3.If it gets sticky add just a little flour
4. Pat into a squarish shape and with a knife divide into 12 pieces
5. Roll each piece in your hand making a ball
6. Take out stew, stir adding enough water to ensure they will float!
7. Don’t cover, turn up heat over to 180 degrees, microwave to MEDIUM
8. They should rise to twice/three times the size.
9. Oven takes about 20 mins, microwave around 10 mins.
10.Remove dumplings and if necessary thicken gravy
Alternative using a microwave make a dumpling crust
1. Rub a finger or oil, lard or marg on another casserole dish lid
2. Use steps 1-3 above and put in dish shaping to dish
3. Place in microwave on HIGH for 4 minutes to rise
4. Turn upside down, either over stew on on to a flat plate,
5. Brown under the grill and cut into four pieces.
Extra Vegetables: 60p
A green vegetable, cabbage, broccoli with mashed potatoes
Tip: Time your vegetables according to your dumpling choice.
Cost of this meal: £3.90
Cost of per person: 98p
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Recipe 16 – Kenyan Curry with fruit and Rice
Feeds 4
Ingredients: £3.96
400 grms of stewing beef (£3.26)
2 apples (48p)
1 lrg onion (10p)
50 grms (2ozs) sultanas (SC)
Curry powder (SC)
1 Beef stock cube (12p)
Tomato Sauce (SC)
Gravy granules (SC)
Cornflour (SC)
Method:
1. Peel, cook apples in a little water, mash.
2. Add to that 1pt of water, beef stock cube, and chopped onion
3. A good squeeze of tomato sauce
4. Amount of curry powder to your taste with the sultanas
5. Add the partially cooked stewing steak to the dish
6. Continue cooking in oven at 160 degree or LOW microwave
7. When meat is soft thicken to gravy with cornflour and water mix
8. Check and correct flavouring so the curry is to your taste
Fruit: 98p
Two oranges, broken into segments and halved (50p)
Two bananas cut into slices (28p)
Two larger tomatoes cut into eighths (20p)
Rice: 16p
Serving around 50 grams (2ozs) boiled rice per person
1. In separate saucepan put a full mug of water in per person and boil
2. Measure half a mug of rice for each person to water
3. Gently boil without saucepan lid for 8 minutes
4. Check there is water at bottom of pan cook for another 4 mins
5. Remove from heat add lid, leave rice to steam for 8 minutes
Tip 1: To make a creamier curry, add 3 tbsp of yoghurt (22p).
Tip 2: In Kenya they serve fruit with curry, you don’t have to and can reduce it with using only one orange, saving (25p). Also if at the end of a week with fruit over ideal way to use them up.
Tip 3: In future you could cook both stewing steak meals in the oven at the same time. Choose which meal to eat first. Separate off the meat, follow the above recipe and put both meals in the oven at the same time. You then have two meals, and either eat or freeze one of them for another day.
Tip 4: Markets, greengrocers or even supermarkets often still of their out of date stock, or even bruise and damaged. This is a good place to pick up apples which you can always prepare and keep for when making this curry. When apples are in profusion, you can often get free apples that are bruised, cut that away and make use take-away boxes to make apple bricks for the future makes for cheap and delicious cake or crumble.
Cost of meal: £5.10
Cost per person: £1.30
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Recipe 17 – Delicious fish pizza with coleslaw
Feeds 4
This very cheap recipe will help offset cost of the more expensive recipes
Base ingredients: 13p
220 gr (8oz) SR flour (10p),
8 dsp veg/sunflower oil (SC),
8 dsp water,
1 tsp. Oregano. (SC)
Method:
1. Combine all ingredients in a bowl so dry, but malleable.
2. Use fingers to gently press over base of 12 inch frying pan.
3. With a smaller pan you for 4 share ingredients between two pans
4. Cook with a medium heat, cover if possible with lid until pastry has risen.
5. When upper side looks fairly dry, invert plate and turn over.
6. If pastry sticks to plate drop back in pan for a minute or two.
7. If not brown enough on either side use plate to turn base to brown it.
8. Tip on to plate ready to add toppings.
Delicious Fish Topping with base only: £1.03
Tin of pilchards in tomato sauce (£1.10)
Large onion (10p)
Method:
1. From pilchards drain off tomato sauce into a small dish
2. Chop the onion, fry, or microwave with pilchard sauce
3. Mash pilchards and add to sauce and onion
4. Separate into three portions, freeze two, use one.
5. Spread a third of mixture on base (40p)
6. Sprinkle with 100 grams of grated cheese, melt under grill (50p)
Tip 1: With smaller frying pan, make base ingredients and divide into two, Make a rough 6 inch circle for each pizza and you will have enough pilchard topping for both.
Tip 2: If you want larger pizzas adjust pizza base recipe and use two portions of pilchard mixture. Even doubling the recipe the pizza will only just be over £2.00.
Tip 3: A third of 12” pizza with salad or coleslaw is should adequately feed 2 adults and 2 children.
Serving suggestions:
Coleslaw with sultanas (80p) recipe under Salad Suggestions
Cost of this meal: £1.83
Cost per person: 46p
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Recipe 18 – Sausage, Mash & Baked Beans
Feeds 4/6
Ingredients: £2.87
Pack of 12 Sausages (£1.79)
2 Onions sliced (20p)
2 tins baked beans (44p)
500 grs potatoes (20p)
½ Swede (24p)
Method:
1.Peel potato and swede chopped both into small pieces
2.Put in boiling water for about 10 mins to soften
3. Cook sausages until brown in frying pan
4. Depending on pan size you may have to cook in two halves
5. Add a little oil and cook onions
6. When cooked put together in one pan to keep warm
7. Open cans of beans and heat in a saucepan
8. Drain water, mash potato and swede with pepper and butter
9. Serve at once
Tip: This recipe provides for 4 adults with 3 sausages each. Leftover sausages can be chopped up and added to coleslaw in pitta bread or sliced with tomato sauce in a sandwich for lunch.
Cost of Meal: £2.87
Cost per person: 72p
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Recipe 19 – Frittata with salad
Feeds 4
Ingredients: £1.38
250 grams of cooked bacon* (30p)
250 grams boiled potatoes (10p)
1 Onion (10p)
4 large tomatoes (40p)
6 eggs (48p)
Any vegetable leftovers
Method:
1. Take cooked, chopped bacon out of freezer (prepared two weeks ago)*
2. Chop roughly into 1 mm cubes, boil until just soft
3. Chop onion and fry in a little oil with bacon
4. Break six eggs into a jug, add pepper and little milk and whisk with fork
5. Add any leftovers with cooked potato to pan when bacon and onion hot.
6. Pour over egg mixture, and scramble the ingredients together
7. Once the egg begins to set allow to gently to cook until centre is dry
8. Cut the tomatoes in half and arrange around pan
9. Optional: Sprinkle cheese on the top (40p)
10.Slip your frying pan under the grill and brown the top
11. Cut in portions and serve with five variety salad (£1.72)
Cost of meal: £3.51
Cost per person: 88p
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Recipe 20 – Chicken Supreme with rice & vegetables
Feeds 4
Ingredients: £3.22
4 Chicken breast fillets (£1.69)
1 Tin of Chicken soup (33p)
4 tabsps of Greek yoghurt (22p)
1 Green pepper (33p)
Mushrooms (65p)
½ Garlic (optional) (SC)
Method:
1. In a little oil gently strips of green pepper, mushrooms and garlic
2. Add to that chicken breast fillet and brown on both sides
3. Add the soup to the pan and simmer
4. Or use microwave on Medium for 10 mins
5. Add the Greek yoghurt before serving.
Rice with vegetables: 36p
1. Peel chop and dice two small or one large carrot to 1 mm cubes (10p)
2. Add a handful of peas = about same amount as carrots (10p)
3. Add carrots & peas to boiled water with rice (16p)
Method:
1. In separate saucepan put a full mug of water in per person and boil
2. Measure half a mug of rice for each person to water
3. Add vegetables and gently boil without lid for 8 minutes
4. Check there is water at bottom of pan cook for another 4 mins
5. Remove from heat, add lid, leave to steam itself for 8 minutes
6. Serve in ring, place chicken chopped/portion and sauce in the centre
Cost of Meal: £3.58
Cost per person: 89p
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Recipe 21 – Cottage Pie with vegetables
Feeds 6:
Ingredients: £3.41
500 grms Mince £2.00)
2 onions ( 20p)
1 beef stock cube (12p)
Tbsp of Lentils (SC)
1 kg potatoes (40p)
250 grms of carrots (22p)
Frozen green beans (30p)
Gravy granules (SC)
Method:
1. Brown mince with onions in saucepan
2. Add stock cube and 1 pint of water
3. Add lentils and simmer for 20 mins
4. Peel potatoes, cut small and cook until soft = 10 mins
5. Use gravy gradules to thicken mixture into more solid consistency
6. Pour mince into dish and allow to stand
7. Mash the potatoes to creamy texture with tsp butter, milk, pepper
8. Carefully add the mash over mince, so not disturbed
10. With a knife or fork carefully create little peaks in the mash
11.Grill/ Microwave on Low or put in hot oven for 10 mins.
Serve with above vegetables:
OR: Carrots cut up take about 15 mins in boiling water.
Cabbage cut in wide strips up and then across take 5 -10 mins
Tip 1: Freeze two portions for another day. Do that twice and you have a ready meal for four. Take out in the morning and heat thoroughly before serving.
Tip 2: Try this. Mash together the two remaining pieces of cottage pie and pop in fridge. Add any leftover vegetables, or boil a few carrots to mash in and make a savoury pancake filling. (See Recipe 3 in Wk 1 for pancakes. Use within three days. Put filled pancakes in a flan dish cover with chopped tinned tomatoes with a finely chopped garlic clove. Sprinkle cheese over the top and cook in oven at 180 degrees until hot and browned. Serve with green vegetable. You have now made another tasty meal for four at less than £1.00.
Cost of this meal: £3.41 (6 people)
Cost per person: 57p