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5 easy family dinners for £25 – Tikka masala, kipper fishcakes, black bean chilli...

From veggie enchiladas to a hearty pasta bake, enjoy five delicious midweek meals, all for less than £25*. We've done the hard work for you and prepared a shopping list, shown at the bottom of the page – you can either shop online, choose Click+Collect or screenshot the list before you head in-store.

  1. Monday: Potato, cauliflower and spinach tikka masala

    Monday: Potato, cauliflower and spinach tikka masala

    1 cauliflower
    2 tbsp vegetable oil
    200g long-grain rice
    1 onion, finely chopped
    1 red chilli, finely chopped
    2 garlic cloves, crushed
    2 tbsp tomato purée
    500g jar low-fat tikka masala cooking sauce
    567g tin new potatoes, drained, larger ones halved
    125g baby spinach
    4 tbsp low-fat natural yogurt
    10g fresh coriander, leaves picked

    1. Preheat the grill to high. Break the cauliflower into bite-sized florets, the stalk into 1cm pieces and the leaves into bite-sized strips. Tip the florets and stalk onto a large baking tray, drizzle with 1 tbsp oil, season and toss well. Grill for 10 mins, then add the cauliflower leaves, toss everything together and grill for 5 mins or until the cauliflower is tender and leaves are crisp.

    2. Wash the rice and cook to pack instructions. Drain well.

    3. Meanwhile, heat 1 tbsp oil in a deep frying pan over a medium heat. Add the onion and fry for 10 mins until golden and tender. Stir in the chilli and garlic, fry for 1 min, then stir in the tomato purée and 50ml water. Pour in the tikka masala sauce, stir in the potatoes and simmer for 5 mins.

    4. Stir the spinach and charred cauliflower florets and stalk into the curry, adding a splash more water to loosen if needed. Stir until the spinach wilts, then swirl in the yogurt and scatter over the crispy cauliflower leaves and coriander. Serve with rice.

  2. Tuesday: Sausage and courgette pasta bake

    Tuesday: Sausage and courgette pasta bake

    1½ tbsp olive oil
    8 pork sausages
    1 onion, finely diced
    3 carrots, peeled and grated
    2 garlic cloves, crushed
    1 courgette, grated
    2 tbsp tomato purée
    400g tin chopped tomatoes
    350g penne
    10g fresh flat-leaf parsley, finely chopped
    150g lighter Cheddar, grated
    6 tbsp golden breadcrumbs

    1. Heat 1 tbsp oil in a deep frying pan over a medium-high heat and pinch the sausages from their skins into the pan to make small sausagemeat nuggets. Fry, stirring frequently, for 6-8 mins until golden brown.

    2. Add the onion and carrot to the pan and fry for 5-6 mins until softened. Add a splash of water, then stir in the garlic, courgette and tomato purée. Fry for 2-3 mins for the courgette to dry out a little. Tip in the chopped tomatoes, then fill the tin with water and add that too; season. Simmer for 10-15 mins until the sauce has thickened.

    3. Meanwhile, cook the pasta in a pan of boiling salted water for 8 mins; drain well. Preheat the oven to gas 7, 220°C, fan 200°C.

    4. Stir the drained pasta into the sauce, along with most of the parsley, and mix well. Tip into a baking dish about 20 x 30cm (make sure it’s freezer-safe if you’re planning to freeze the whole dish). Scatter with the Cheddar and breadcrumbs, drizzle over ½ tbsp oil, then bake for 15-20 mins until golden and bubbling. Scatter with the remaining parsley to serve.

  3. Wednesday: Kipper fishcakes

    Wednesday: Kipper fishcakes

    4 baking potatoes, peeled and roughly chopped
    220g pack green beans, trimmed
    250g frozen peas
    210g pack smoked kippers
    250ml semi-skimmed milk
    1-2 tbsp plain flour
    2 spring onions, finely sliced
    20g fresh flat-leaf parsley, finely chopped
    60g golden breadcrumbs
    1 tbsp olive oil, plus extra for greasing
    1 garlic clove, sliced
    125g baby spinach
    1 lemon, ½ zested and juiced, ½ cut into wedges
    100g low-fat natural yogurt 

    1. Simmer the potatoes in salted water for 10-12 mins until tender. In a separate pan, boil the green beans for 5 mins, adding the peas for the last 1 min; drain. Preheat the oven to gas 7, 220°C, fan 200°C.

    2. Meanwhile, set aside the butter from the kippers, then put them skin-side up in a wide pan so they sit snugly in a single layer. Pour over the milk and place over a low heat. When the milk starts to steam and you see a bubble or two, remove from the heat and leave for 5 mins.

    3. Drain the potatoes; steam-dry for 1 min in a colander. Mash with the reserved butter and 2 tbsp of the poaching milk. Add the spring onions, 50g of the peas, half the parsley and enough flour to make a stiff, mouldable mixture. Drain the kippers and flake into large pieces, removing any skin and bones, and add ton the mash. Gently mix, then shape into 8 cakes (100g each).

    4. Put the breadcrumbs on a plate and press the fishcakes into them to coat. Place on a greased baking tray and drizzle with ½ tbsp oil. Bake for 10-15 mins until crisp.

    5. Heat ½ tbsp oil in a frying pan over a medium-low heat and fry the garlic for 2 mins. Toss in the beans, peas and spinach; season with pepper and cook for 1 min until the spinach wilts. Add a squeeze of lemon juice and toss again. Mix the yogurt with the remaining parsley, the lemon zest and remaining juice. Serve the greens and yogurt with the fishcakes and lemon wedges.

  4. Thursday: Sweet potato and pepper enchiladas

    Thursday: Sweet potato and pepper enchiladas

    2 sweet potatoes (about 400g), diced
    2 mixed peppers, diced
    2 small onions, diced
    2 tbsp olive oil, plus extra for greasing
    2 tbsp Cajun seasoning
    400g tin chopped tomatoes
    ½-1 red chilli, chopped (to taste)
    1 garlic clove, peeled
    10g fresh coriander, ½ chopped, ½ leaves picked
    4 wholemeal tortilla wraps
    120g lighter Cheddar, grated
    ¼ lemon, juiced
    250g pack sweet and crunchy salad 

    1. Preheat the oven to gas 7, 220°C, fan 200°C. Tip the sweet potatoes, peppers and onions onto a baking tray. Drizzle with 1½ tbsp oil and 1 tbsp Cajun seasoning, toss to coat, then roast for 20-25 mins until tender and lightly golden.

    2. Meanwhile, blitz the tomatoes, chilli, garlic and 1 tbsp Cajun seasoning. Pour into a small saucepan and simmer over a medium heat for 5 mins until thickened slightly.

    3. Mix the roasted veg in a bowl with the chopped coriander and half the tomato sauce. Spoon onto the tortilla wraps in a line, then roll up like a fat cigar. Transfer to a greased baking dish about 30 x 20cm (ensure that it’s freezer-safe if you’re planning to freeze) in a single layer and pour over the remaining sauce. Scatter with cheese; bake for 10-15 mins until hot and bubbling.

    4. Mix the lemon juice with the remaining ½ tbsp olive oil. Toss through the salad and serve with the enchiladas and coriander leaves.

  5. Friday: Chicken and black bean chilli

    Friday: Chicken and black bean chilli

    1 tbsp vegetable oil
    750g pack chicken thighs
    2 onions, finely diced
    1 red pepper, sliced
    2 tbsp Cajun seasoning
    1 red chilli, finely diced
    2 garlic cloves, crushed
    1 tbsp tomato purée
    400g tin chopped tomatoes
    1 reduced-salt chicken stock cube, made up to 200ml
    400g tin black beans, rinsed and drained
    200g long-grain rice
    4 tbsp low-fat natural yogurt
    50g lighter Cheddar, grated
    2 spring onions, sliced
    10g fresh coriander, roughly chopped

    1. Heat the oil in a lidded pan over a medium-high heat. Season the chicken and fry, skin-side down, for 5 mins until crisp. Flip and fry for 2-3 mins more; transfer to a plate.

    2. Fry the onions and pepper in the leftover oil for 5 mins, stirring occasionally, then stir in the spice mix, chilli, garlic and tomato purée; cook for 1 min more. Stir in the tomatoes and stock and bring to a simmer. Nestle the chicken back into the sauce with any of its juices. Cover and simmer over a medium- low heat for 20-25 mins until the chicken is cooked through.

    3. Meanwhile, wash the rice and cook to pack instructions; drain.

    4. Lift the cooked chicken from the pan and remove the skin and bones, shredding the meat with 2 forks. Stir the meat into the sauce with the beans; simmer for 5 mins to thicken. Season with pepper. 

    5. Divide the rice between 4 bowls and top with the chilli. Serve with the yogurt, Cheddar, spring onions and coriander.

  6. Shopping list

    Head to for a shopping list where you can buy everything you need for this week here.

    2 x Tesco lemons
    30g pack Tesco fresh coriander
    30g pack Tesco fresh flat-leaf parsley
    1 Tesco garlic bulb
    100g bunch Tesco spring onions
    1kg bag Redmere Farms brown onions
    4-pack Tesco baking potatoes
    2 x Tesco sweet potatoes
    1 Tesco cauliflower
    3 Tesco carrots
    1 Tesco courgette
    220g pack Redmere Farms green beans
    125g baby spinach
    600g pack Nightingale Farms peppers
    250g pack Tesco sweet and crunchy salad
    60g pack Tesco red chillies
    750g pack Willow Farms chicken thighs
    681g pack Woodside Farms 12 pork sausages
    210g pack Tesco Scottish smoked kippers with butter
    1 pint Tesco semi-skimmed milk
    400g pack Creamfields lighter mature cheddar
    500g pot Creamfields low-fat natural yogurt
    8pack H. W. Nevill’s wholemeal tortilla wraps
    400g tin Tesco black beans
    3 x 400g tins Grower’s Harvest chopped tomatoes
    500g jar Tesco low-fat tikka masala sauce
    567g tin new potatoes
    200g tube Tesco tomato purée
    45g pot Cajun seasoning
    175g tub Tesco golden breadcrumbs
    500g pack Hearty Food Co. penne
    1kg pack Grower’s Harvest long-grain rice
    900g pack Grower’s Harvest frozen peas

    From the storecupboard: olive oil, plain flour, reduced-salt chicken stock cubes, vegetable oil.

    *Based on a family of four. Total cost is based on online prices at the time of publishing and is subject to change. Dependent on product availability, total basket price online may change due to substitutions.