Recipes

Value Meals

Tasty budget meals for a family of four made easy!

• 

  Vegie Egg Muffin

  • Total Cost: $10

  INGREDIENTS

  2 tsp olive oil

  Half a red capsicum, chopped into small dice

  6 eggs

  Half a cup of frozen green peas

  60g feta cheese, crumbled

  4 slices wholegrain bread, toasted

  40g reduced fat cream cheese

  METHOD

  1. 1. Heat 1 tsp of olive oil in a non-stick frying pan and sauté the capsicum until softened.

  2. Break the eggs into a bowl and whisk with a fork.

  3. 3. Add the sautéed capsicum, the green peas and the feta to the egg mix and stir gently to combine.

  4. 4. Brush a non-stick muffin tray with the remaining olive oil, pour in the egg mix and bake for 20-25 minutes at 180°C.

  5. Serve warm with the toast spread with the cream cheese.

  Tip: these egg muffins are delicious cold the next day – perfect for lunch boxes.

• 

  Broccoli and Chicken Pasta with Garlic

  • Total Cost: $13.80

  INGREDIENTS

  400g fusilli pasta (or any other pasta shape)

  Head of broccoli, cut into small flowerets & stalk finely diced

  2 tb olive oil

  1 clove garlic, finely chopped

  500g skinless chicken breasts, sliced into strips

  80g grated parmesan

  METHOD

  1. Bring a large pan of water to the boil, add the pasta and cook until al dente (slight bite to the pasta).

  2. Add the broccoli to the pan and blanch for a minute. Drain the pasta and broccoli and put to one side.

  3. Heat the oil in a large non-stick pan and add the garlic. Cook for a minute (be careful not to let it burn) and then add the chicken and cook for a further 5-10 minutes until the chicken is cooked through.

  4. Stir through the pasta and broccoli mix.

  5. Stir well to coat with the garlic oil and then add the grated parmesan.

  6. Season to taste and serve.

• 

  Cupcakes for a Special Treat

  • Makes: 12

  INGREDIENTS

  1/4 cup Nuttelex margarine (or another milk free margarine)

  1/4 cup sugar

  1 tsp Orgran egg replacer mixed with 2 Tbs water

  1 cup Self Raising flour

  2 Tbs rice milk or soy milk

  1/4 tsp vanilla essence or vanilla extract.

  METHOD

  1. Heat oven to 160C. Grease patty cake tins or line with patty cake papers.

  2. Cream the margarine and sugar together until light and fluffy.

  3. Add the vanilla essence and egg replacer mixture, and beat well.

  4. Sift the flour and add alternately with the rice or soy milk, a third at a time, folding in lightly.

  5. Spoon into prepared patty cake tins.

  6. Bake until golden brown, approximately 15 minutes. Cup cakes are done when they spring back if lightly touched.

  7. Allow to cool, and then ice.

  Tip: You can buy milk free margarine and egg replacer from most supermarkets.

• Milk free vanilla icing

  • For 12 Cupcakes

  INGREDIENTS

  3/4 cup icing sugar

  1 Tbs water

  1/4 tsp vanilla essence if desired.

  METHOD

  1. Sift the icing sugar into a bowl and add half the liquid.

  2. Mix, add the vanilla essence and colouring if desired.

  3. Add the remaining water drop by drop, beating well with a wooden spoon until it is thick and smooth.

  Tip: Pureed raspberries can be added to the icing instead of artificial colouring.

• 

  Beany Beef Bolognese

  • Total Cost: $12.50

  INGREDIENTS

  500g extra trim beef mince

  1 onion, diced

  2 cloves garlic

  400g can of diced tomatoes

  400g can of kidney beans, drained & rinsed

  400g spaghetti

  METHOD

  1. Heat a non-stick pan and add the mince, stirring until browned.

  2. Add the onion and garlic and stir for another few minutes.

  3. Add the canned tomatoes, bring to the boil and then reduce the heat to simmer.

  4. Add spaghetti to large pan of boiling water and cook until al dente, stirring occasionally to prevent sticking.

  5. Add the kidney beans to the bolognese and season to taste.

  6. Serve the spaghetti topped with the Bolognese sauce

  Tip: Beany Beef Bolognaise is also great served over rice or a baked potato for something different. Alternatively, it can be great on a nice slice of grainy, fresh toast the next day.

• 

  Minty Yoghurt Lamb Cutlets

  • Total Cost: $18.50

  INGREDIENTS

  550g lamb cutlets

  200g natural yoghurt

  2 tb mint sauce

  2 cloves garlic, crushed

  Freshly ground black pepper

  400g chat potatoes, washed

  100g mixed salad leaves with oil and vinegar to taste

  METHOD

  1. In a bowl mix together the yoghurt, mint sauce, garlic and pepper.

  2. Pour over the lamb and marinade in the fridge for 20 minutes

  3. Cook the potatoes in boiling water.

  4. Heat a chargrill plate or barbeque and cook the lamb for 2-3 minutes each side.

  5. Serve with boiled chat potatoes and the mixed salad leaves drizzled with the oil and vinegar to taste

• 

  Coconut Fish & Chips

  • Total Cost: $20.00

  INGREDIENTS

  4 fillets firm white fish (eg perch, cod)

  2 egg whites, lightly whisked

  0.5 cup desiccated coconut

  400g potatoes, washed and cut into chips

  4 tb olive oil

  100g mixed salad leaves

  Vinegar to taste

  METHOD

  1. Place the potato chips in a microwavable dish and microwave on high for 5 minutes.

  2. Dip the fish in the egg white and then roll in the coconut. Place on a non-stick baking sheet.

  3. Drain the chips well, transfer to a baking tray and drizzle over 2tb of the olive oil. Shake well to coat the chips in the oil.

  4. Bake the chips and the fish in a hot oven 200°C for about 15 to 20 mins, shaking the tray every so often to prevent sticking.

  5. Serve with the salad leaves drizzled with the remaining olive oil and vinegar.