My buget meal plan: Recipe for Monday lunch

Vegetable soup

  • Rating: 4 stars
  • Takes: 15 mins to prepare and 35 mins to cook
  • Serves: 4

Ingredients

  • 1 tbsp olive oil
  • 1 onion, finely diced
  • 1 carrot, peeled and diced
  • 2 cloves garlic, finely chopped
  • 2 sticks celery, diced
  • 1 tbsp picked thyme leaves
  • 80g pearl barley
  • 1 vegetable stock cube, made up to 900ml
  • 100g broccoli florets, finely sliced
  • 1 tomato, diced
  • handful baby spinach leaves, chopped
  • 4 tbsp pesto with fresh basil
  • extra virgin olive oil

Each serving contains 260 calories, 5.9g sugar, 16.1g fat, 2.5g saturates and 2.5g salt.

Method

You really can't beat a bowl of steaming veg-packed soup – perfect for warming you through on a chilly day. This simple vegetable soup recipe is crammed with hearty pearl barley, carrots, celery, tomatoes, spinach, and topped with a dollop of pesto for a zesty finish.

  1. Heat the olive oil in a large nonstick saucepan. Add the onion and cook until softened. Next add the carrot, garlic and celery and cook for 5 minutes.
  2. Add the thyme leaves, pearl barley and vegetable stock and simmer for 25 minutes, or until the barley is tender. Add the broccoli and tomatoes, and cook for a further 5 minutes. Season to taste.
  3. To serve, stir through the spinach. Ladle into bowls and spoon some pesto over each one. Drizzle some extra virgin olive oil over each one and serve.

Freezing and defrosting guidelines

Make the soup, then leave to cool at room temperature. Freeze (without garnishes or toppings) in a rigid container, leaving a bit of space for expansion, for up to 1-3 months. Reheat either from frozen or defrost in the fridge overnight. Once piping hot, add toppings or garnishes and serve.

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My buget meal plan: Recipe for Monday dinner

Beef heart ragu

  • Rating: 0 stars
  • Takes: 20mins to prepare and 2hrs to cook
  • Serves: 4

Ingredients

  • 450g beef heart, trimmed and cut into 3-4 cm strips, rinse and pat dry with kitchen paper
  • 2tbsp seasoned flour
  • 2tbsp vegetable oil
  • 1 medium onion, peeled and finely chopped
  • 500g passata
  • 75ml red wine
  • 175ml good quality beef stock
  • 4 carrots, peeled and cut into 3cm slices
  • 120g swede, peeled and cut into 3cm chunks
  • pinch sugar, to taste
  • 2 bay leaves
  • 3 sprigs thyme

Each serving contains 314 calories, 16.3g sugar, 10.5g fat, 2.9g saturates and 1.4g salt.

Method

  1. Preheat the oven to 180C.
  2. Toss the beef heart in the flour and shake off any excess. Heat the oil in a sauté pan and cook the onion until soft for about 2-3 minutes but not golden. Add the heart to the pan and fry until golden. Add the remaining ingredients.
  3. Transfer the heart to an oven proof dish with a tight fitting lid. Place in the oven and cook the Ragu for 1½ -2 hours or until tender. Stir occasionally during cooking. If the sauce looks too thin, cook the Ragu with the lid off for the last half hour.
  4. Delicious served with polenta.

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home.

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My buget meal plan: Recipe for Tuesday lunch

Bubble and squeak potato cakes

  • Rating: 5 stars
  • Takes: 10 mins to prepare and 30 mins to cook
  • Serves: 4

Ingredients

  • 750g potatoes, cubed
  • 1 cabbage, shredded
  • 1 large onion, thinly sliced
  • 2 red chillies, seeded and finely chopped (optional)
  • 2 tsp olive oil
  • 300g unsmoked bacon chops
  • 2 tbsp squeezy honey
  • 1 X 420g can reduced-sugar baked beans

Each serving contains 510 calories, 21.3g sugar, 15.5g fat, 5.1g saturates and 4.4g salt.

Method

This classic English brunch dish is a hearty family favourite and the perfect way to use up your leftover mashed potato and cabbage. 

  1. Boil the potatoes for 15 minutes. In a separate pan, fry the cabbage and onion for 5 minutes then drain.
  2. Drain and mash the potatoes. Stir in the cabbage, onion and chillies. Shape into 8 cakes. Brush a large non-stick frying pan with oil and fry the cakes for 5 minutes on each side until crisp and golden.
  3. Grill the bacon for 3-4 minutes on each side and brush with honey a minute before they're done. Serve with the potato cakes and beans.

See more British classic recipes 

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home.

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My buget meal plan: Recipe for Tuesday dinner

Tofu and vegetable stew

  • Rating: 4 stars
  • Takes: 20 mins to prepare and 45 mins to cook
  • Serves: 4

Ingredients

  • 2tbsp olive oil
  • 450g tofu, shredded or cubed
  • 1 large onion, sliced
  • 1 clove of garlic, chopped
  • 2 carrots, peeled and cut into batons
  • ½ small cabbage, shredded
  • 2 courguettes, sliced
  • 400g tin chopped tomatoes
  • 250ml water
  • 1 bay leaf
  • sea salt
  • freshly ground pepper

Each serving contains 215 calories, 13.6g sugar, 10.3g fat, 1.9g saturates and 0.4g salt.

Method

  1. Heat the oil in a large pan over a moderate heat. Add the onions and garlic and cook until soft. Add the tofu and cook for another four minutes. Add all the vegetables, bay leaf and water and stir.
  2. Season and simmer for 45 minutes. Remove the bay leaf, season again if necessary, then serve.

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My buget meal plan: Recipe for Wednesday lunch

Bean ratatouille with pork

  • Rating: 3 stars
  • Takes: 35 mins
  • Serves: 4

Ingredients

  • 1 tbsp olive oil
  • 1 onion, chopped
  • ½ bulb fennel, finely sliced
  • 1 red pepper, deseeded
  • 1 small courgette
  • ¼ tsp chilli flakes
  • 1 tbsp roughly chopped dill (or ¼ tsp dried)
  • 400g tinned chopped tomatoes
  • 390g tin adzuki beans, drained
  • 4 pork chops

Each serving contains 340 calories, 9.9g sugar, 9.6g fat, 2.6g saturates and 1g salt.

Method

  1. Heat the oil in a pan and sauté the onion (diced) for 2 minutes. Add the fennel (sliced), red pepper (diced), courgette (halved and sliced) and chilli flakes and sauté for 4-5 minutes.
  2. Add the dill, tomatoes, 2 tbsp of water and adzuki beans. Season and simmer for 15-18 minutes, until the vegetables are soft.
  3. Grill the pork chops according to pack instructions and serve with the ratatouille.

See more pork recipes.

Some products in this recipe are seasonal and so may not be available to buy online all year. 

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home.

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My buget meal plan: Recipe for Friday dinner

Mixed fruit punch

  • Rating: 5 stars
  • Takes: 15 mins to prepare and 5 mins to cook, 15 mins to cool
  • Serves: 4

Ingredients

  • 500ml Tesco exotic juice drink
  • 300ml orange juice
  • 100ml pineapple juice
  • a few lemon slices
  • a few orange slices
  • 100g strawberries, hulled and halved
  • a few sprigs of mint
  • large handful ice cubes

Each serving contains 110 calories, 25g sugar, 1g fat, 1g saturates and 0.1g salt.

Method

  1. Combine the exotic juice drink, pineapple juice, orange juice, lemon and orange slices in a jug. Stir a few times to combine well, then cover and chill until ready to serve.
  2. When ready to serve, half fill 4 serving glasses with ice cubes and strawberries. Divide the punch between the 4 glasses and garnish each with a sprig of mint.

See more Drinks recipes 

drinkware RFO

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My buget meal plan: Recipe for Saturday lunch

Chilli con carne

  • Rating: 4 stars
  • Takes: 20 mins to prepare and 1 hr to cook
  • Serves: 4

Ingredients

  • 1 tbsp olive oil
  • 1 onion, diced
  • 2 mixed peppers, diced
  • 500g beef mince
  • 1 tsp hot chilli powder
  • 1 tsp ground cumin
  • ½ tsp smoked paprika
  • 1 tbsp tomato purée
  • 400g tin chopped tomatoes
  • 400g tin kidney beans, drained
  • 1 beef stock cube
  • 1 tsp Worcestershire sauce

Each serving contains 420 calories, 10.9g sugar, 24.4g fat, 9.3g saturates and 1.4g salt.

Method

It really is hard to beat a steaming bowl of spicy, smoky chilli con carne. Our simple chilli recipe, beautifully spiced with cumin and paprika, is simmered slowly to allow all of the rich, Mexican flavours to infuse.

  1. In a large frying pan, heat the oil and fry the onion and peppers on a low heat for 5 minutes or until softened. Add the beef mince, break up and brown for 5 minutes. Add the chilli powder, cumin, paprika, tomato puree plus salt and pepper and mix until well combined. Cook for another 2-3 minutes until fragrant.
  2. Add the tomatoes, kidney beans, stock cube and Worcestershire sauce and mix well. Fill the tomato tin with water and add to the pan, mix well and bring to the boil. Reduce to a simmer and cook uncovered for 1 hour, adding a little extra water if the mixture gets too dry.
  3. Once the chilli is cooked, serve with rice, soured cream and grated cheese.

See more Beef recipes

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home.

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My buget meal plan: Recipe for Sunday dinner

Harira soup

  • Rating: 3 stars
  • Takes: 10mins to prepare and 60mins to cook
  • Serves: 4

Ingredients

  • 400g Halal lamb shoulder, cut into small pieces
  • 1tbsp olive oil
  • 2 medium onions, chopped quite small, but not too finely
  • 1 clove garlic, crushed to a paste
  • 1 red and 1 green chilli, deseeded and finely chopped
  • 1tsp ground cumin
  • 1tsp ground ginger
  • 1tsp ground cinnamon
  • 1tbsp of tomato puree
  • 1.5 litres Halal vegetable stock
  • 1 x 400g tin chopped tomatoes
  • 2 handfuls red lentils
  • 1 x 400g can chickpeas, drained and rinsed
  • To serve
  • lemon juice
  • handful roughly chopped fresh mint
  • handful of coriander leaves

Each serving contains 518 calories, 8.4g sugar, 18.9g fat, 6.3g saturates and 1.7g salt.

Method

  1. Heat the oil in a large pan over a medium heat and cook the lamb for a few minutes on each side to brown. Remove the meat from the pan and with a slotted spoon and add the onion, garlic, and chopped chillis and cook, stirring for about 5 minutes until the onions are softened, but not browned.
  2. Stir in the ground spices and cook for another minute, then stir in the tomato purée, stock, tomatoes and lentils. Bring to the boil then simmer for about 45 minutes, after which add the chickpeas and simmer for another 15 minutes.
  3. Before serving stir the lemon juice (about 1/2 a lemon should do, but add as much or a little to taste) into the soup and season. Spoon into bowls and top with the fresh herbs.

See all Ramadan recipes

*Some Halal products may only be available in limited stores.

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home.


 

 

 

 

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