C4L_supermeals_planner_2227286.pdf

8/14/2019 C4L_supermeals_planner_2227286.pdf

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your meal mix

Breakfast

Scrambled eggs with tomatoes & mushrooms

LunchIndian spiced potato wedges with spinach

Dinner

Quick chicken couscous

Planning and preparing tasty meals every day of the week can feel like a big job. Here's an

easy way to help you be food smart - and prepare healthier meals quickly and cheaply. To

make it even easier, there's also a shopping list you can take to the supermarket.

All the recipes can be prepared for around £5 and each one serves four adults (with the

exception of the Sunday roast which serves six but costs a little more).

If you're feeding kids too, remember that they don't need to eat as much as an adult and

need kid-sized portions. If you're cooking for fewer people you can simply reduce thequantities - or why not make the full amount and freeze the extra for another day?

www.nhs.uk/Change4Life



Shopping List

Making a shopping list and sticking to it can save you time and money

Take a look at the labels and choose lower calorie, salt, sugar and fat options

Canned goods1 x 200g can of sweetcorn

Bakery1 x loaf wholemeal bread

Fruit and veg6 x tomatoes

12 x mushrooms (cup or button)

4 x medium sized potato

400g bag of baby spinach

1 x cucumber

1 x lemon

Dairy2 x cartons of 6 eggss

1 x 1.1 L bottle of 1% fat milk

low-fat spread

Dried goods and cereals1 x 500g packet of couscous

Herbs and spicesground black pepper

ground cumin

ground turmeric

ground coriander

reduced salt vegetable or chicken stock

Meat and fish250g of skinless, boneless roast chicken breasts

Jars and saucesolive oil




Scrambled eggs with tomatoes & mushrooms

For a healthier cooked breakfast, enjoy thistasty combination.

Serves: 4 adultsPreparation time: 5 minsCooking time: 10 mins

Ingredients:

4 tomatoes halved

2 handfuls mushrooms (cup or button)

4 slices wholemeal bread

8 eggs

4 tbsp 1% fat milk

2 tsp low-fat spread

1 pinch ground black pepper

What to do:

1. Preheat the grill. Arrange the tomatoes and mushrooms on the grill rack and grill them for 8-10 minutes.

2. Whilst they are cooking, toast the bread.

3. Beat the eggs and milk together. Melt the low-fat spread in a non-stick saucepan and add the beateneggs. Cook over a medium-high heat, stirring all the time with a wooden spoon, until the eggs are set.

4. Serve the scrambled eggs on the slices of toast, along with the grilled tomatoes and mushrooms. Seasonwith some pepper, then serve.

Tip 1: To prevent the eggs from over-cooking and getting too dry, it's a good idea to stop cooking themwhen they are still quite sloppy, as they will continue to cook just from the heat of the pan for another minute or two.

Tip 2: If you're not keen on tomatoes, grill some pieces of red or yellow pepper instead.

Nutritional information:Per portion (i.e. ¼ recipe)

255kcals / 1067kJ

17g protein

13g fat of which 3.5g saturates

19g carbohydrate of which 4g sugars

3g dietary fibre

437mg sodium

1g salt




Indian spiced potato wedges with spinach

Homemade wedges are so tasty, and so easy tomake. Spice up your potato wedges with a mix

of Indian flavours and enjoy with a simple sidesalad for lunch.

Serves: 4 adultsPreparation time: 10 mins

Cooking time: 45 mins

Ingredients:

4 medium sized potato (between 175g-225g each)

2 tsp ground cumin

1 tsp ground turmeric

1 tsp ground coriander

4 tsp olive oil

400g baby spinach

What to do:

1. Scrub the potatoes, then cut each into half lengthways, and then in half lengthways again. Repeat untilyou have 8 even-shaped wedges. Rinse and pat dry.

2. Place wedges in bowl with the olive oil, cumin, turmeric and ground coriander. Stir until coated. Transfer to baking sheet and bake until tender, about 45 minutes.

3. When the potatoes have cooked for about 30 minutes, heat the water you need to steam the spinach.

4. The spinach will only take 5 minutes to steam. When it is completely wilted, serve with the wedges.

Tip 1: The best potatoes for this recipe are King Edwards or Maris Piper.

Nutritional information:Per adult portion (i.e. ¼ recipe)

330 kcal/1380kJ

12.0g fat

0.0g saturates

0.0g salt

0.0g sugar




Quick chicken couscous

Couscous is so quick and simple to prepare,and it goes well with lots of different flavours

too.Serves: 4 adults

Preparation time: 20 minsCooking time: 0 mins

Ingredients:

200g couscous

450ml reduced salt vegetable or chicken stock

250g skinless, boneless roast chicken breasts torn into pieces

100g sweetcorn

2 tomatoes chopped

¼ cucumber chopped

1 tbsp lemon (just a squeeze will do)

1 pinch ground black pepper

What to do:

1. Put the couscous into a large mixing bowl and cover with the hot stock. Leave for 10-15 minutes to swelland cool, then stir with a fork to fluff up the grains.

2. Add the chicken, sweetcorn, tomatoes and cucumber. Season with a squeeze of lemon juice and someground black pepper. Cover and chill until ready to serve.

Tip 1: Make fruity chicken couscous by replacing the sweetcorn, tomatoes and cucumber with chopped

apple, seedless grapes and raisins or chopped ready-to-eat dried apricots.

Tip 2: Another time, try using bulgar wheat instead of couscous. Just prepare it in the same way.

Notes:This recipe has been taken from the Change4Life 'Supermeals for under a fiver' cookbook.

Nutritional information:Per adult portion (i.e ¼ recipe)

317 kcals/1325kJ

28g protein

3g fat of which 0.5g saturates

45g carbohydrate of which 2g sugars

3g dietary fibre

329mg sodium

0.8g salt


C4L_supermeals_planner_2227286.pdf

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