101 Square Meals PDF

Contents & Breakfast Sauces, Mince Beef, Fish Chicken Fruit, Veg Snacks & Cooking Desserts
Introduction Stocks & Dishes Lamb or & Vegetarian Light Meals for One & Cakes
Soups Pork Dishes
101 Square Meals

Easy recipes for everyday life 1
Introduction
Soups Pork Dishes
Introduction 3 Beef, Lamb, Pork 35 Fruit, vegetables and vegetarian dishes 65 Quiche Lorraine 97
Recipe Symbols 4 Beef Casserole 36 Fruit Smoothies 66 Potato Cakes 98
Measurements and Weights 5 Beef or Lamb Curry 37 Cheese, Onion and Potato Pie 67 TeaTime Scramble 99
Mushroom Bake 68 Toasted Cheese 100
Oven Temperature Conversion Table 6 Beef Goulash 38
Spanish Omelette 69
A guide to healthy eating 7 Beef Stew 39 Spicy Potato Wedges 70 Cooking for one 101
Mix and Match for Meal Planning 10 Lamb Cutlet Casserole 40 StirFry Vegetables 71 Baked Stuffed Fish 103
Food safety in the kitchen 11 Pork Casserole 41 Tossed Green Salad 72 Farmhouse Vegetable Soup 104
Pork StirFry 42 Veggie Burger 73 Spaghetti Bolognese 105
Breakfast 13 Vegetarian Casserole 74
Stuffed Pork Chops in Foil 43 StirFry 106
French Toast 15 Vegetable Curry 75
Omelette 16 Fish 44 Vegetable Goulash 76 Desserts and Cakes 107
Poached Eggs 17 Baked Stuffed Fish 45 Vegetable Lasagne 77 Apple Cake 108
Scrambled Eggs 18 Vegetable Pasta Bake 78 Apple or Rhubarb Crumble 109
Crispy Baked Fish in Tomato Sauce 46
Vegetable Risotto 79 Apple or Rhubarb Tart 110
Family Fish Pie 47
Sauces, Stocks and Soups 19 Banana Bread 111
Fish Cakes 48 Snacks and Light Meals 80
White Pouring Sauce 20 Boiled Fruit Cake 112
Golden Cod 49 A Graze Box 81
Serve with vegetables, chicken or fish 20 Bread and Butter Pudding 113
Salmon Surprise 50 Snack Attack 82
Sauces Various 21 Carrot Cake 114
Tuna Quick Bake 51 Traditional Packed Lunch 83
Vegetable, Chicken and Beef Stock 22 Cheese Cake 115
Bacon Surprise 84 Christmas Cake AllInOne 116
Chicken Soup 23 Chicken 52
Baked Potato with Bacon and 85
Farmhouse Vegetable Soup 24 AmericanStyle Chicken 53 Sweetcorn Christmas Pudding 117
Chicken in Barbecue Sauce 54 Baked Potato with Savoury 86 Coffee Cake 118
Mushroom Soup 25
Chicken and Broccoli Pie 55 Minced Beef and Tomato Eves Pudding 119
Mince dishes 26 Chicken Casserole in a Creamy Sauce 56 Baked Potato with Tuna and Potato 87 Fruit Flan 120
Beef Loaf 27 Baked Potato with Turkey and Ham 88 Fruit Salad 121
Chicken Casserole with Tomatoes 57
Burgers Quick 28 Chicken Tortillas 89 Irish Tea Brack 122
Chicken Curry 58
Chilli Con Carne 29 French Bread Pizza 90 Jam Swiss Roll 123
Chicken HotPot 59
Macaroni Cheese 91 Queen Cakes 124
Hot Pot 30 Chicken in Mushroom Sauce 60
Pancakes 92 Raspberry Buns 125
Lasagne 31 Chicken, Mustard and Bacon 61 Pizza Baps 93 Sponge Tray Bake basic allinone 126
Minced Beef and Vegetable Pie 32 Chicken Risotto 62 Tea Scones 127
Pizza Quick 94
Spaghetti Bolognese 33 Chicken and Vegetable Casserole 63 Bacon and Mushroom Quiche 95 Wholemeal Bread 128
Spicy Meatballs 34 Pesto and Chicken with Pasta 64 Salmon and Tomato Quiche 96 Wholemeal Scones 129
2
Introduction
Soups Pork Dishes
Foreword Introduction
We in safefood are delighted to introduce 101+ Square Meals Cookbook The food we eat affects our health and wellbeing and budget plays an
to homes and community groups across Northern Ireland. 101+ Square important role in what food we buy and prepare. This cookery book was
Meals is a wonderful and valuable resource for individuals and families in designed to take this into consideration and provide easytoprepare,
the home and also for those delivering home management educational lowbudget, tasty, yet highly nutritious meals.
programmes in the community. The presentation and layout is innovative
and appeals to new as well as seasoned cooks. You will find sections containing useful tips on shopping, home freezing
and food safety, helpful information on healthy eating, various tasty
This book is designed to address two considerations; budget and nutrition. breakfast, lunch and dinner recipes as well as some practical advice
for cooking for one. The 101+ recipes offer variety for every age and
The cost of healthy eating is an important issue for us all. The healthy eating circumstance.
guidelines in Northern Ireland are based on the Eatwell Plate and encourage
us to eat a wide variety of foods. Eating a healthy, balanced diet is an Hopefully this will result in healthier, more balanced diets for families and
important part of maintaining good health, and can help you feel your best. individuals within a realistic budget.
Research has shown that on average we are eating too much food, not taking
enough fruit and vegetables and overeating high fat, high calorie foods. Compiled by the Nutrition Team at safefood.
This cookbook provides clear and simpletofollow recipes and supports the
philosophy of affordable good nutrition.
101+ Square Meals was originally developed in the Republic of Ireland by
Limerick Money and Budgeting Service and Health Promotion (Health
Service Executive) with support from PAUL Partnership, Limerick VEC and
the National Adult Literacy Agency to provide easytoprepare, low budget
and nutritious meals. This version has been adapted for Northern Ireland
in collaboration with the Public Health Agency and the WHSCT Community
Food and Nutrition Team.
Happy and healthy cooking for you and your families,
Dr. Cliodhna FoleyNolan
Director of Human Health and Nutrition
safefood
3
Introduction
Soups Pork Dishes
Recipe Symbols
Ideas for Suitable for
leftovers Freezing Handy hint NUMBER OF SERVINGS
1 adult 2 adults 4 adults 2 adults

FOOD PRICING and 2 kids
Low cost Medium cost High cost 4 adults and 4 kids
TIMING
2 5
mins mins
Preparation Cooking
time time
4
Introduction
Soups Pork Dishes
Measurements and Weights

Metric Imperial Metric Imperial
5g oz or 1 teaspoon 225g 8oz
15g oz or 1 dessertspoon 250g 9oz
25g 1oz 280g 10oz
50g 2oz 300g 11oz
85g 3oz 340g 12oz
110g 4oz 375g 13oz
140g 5oz 400g 14oz
180g 6oz 425g 15oz
200g 7oz 450g 16oz or 1lb
Metric Imperial Metric Imperial

pt 150ml pt 425ml
pt 200ml 1 pt 575ml
pt 275ml 1 pts 1 litre
Handy hint
Yoghurt pot measures
Use any standard shape yoghurt pot marked 125g or 5.3oz
One pot is approximately:
4oz white flour 3oz wholemeal flour
6oz castor or granulated sugar 4oz soft brown sugar
5 fluid oz liquid (for example water, milk)
5
Introduction
Soups Pork Dishes
Oven Temperature Conversion Table

Description Deg. C Deg. F Gas Mark
Cool 110 225 Quarter
Extremely low 120 250 Half
Very low 140 275 1
Low 150 300 2
Very moderate 160 325 3
Moderate 180 350 4
Moderately hot 190 375 5
Fairly hot 200 400 6
Hot 220 425 7
Very hot 230 450 8
Very very hot 240 475 9
6
Introduction
Soups Pork Dishes
A guide to
healthy eating
Eating well is important for all of us. It can
help us to feel good, look our best and
stay at a healthy weight as well as reduce
our risk of serious illness. To eat a balanced
diet you need to combine several different
types of foods in the right amounts so
your body gets all the nutrients it needs
while maintaining a healthy weight.
7
Introduction
Soups Pork Dishes
Eat lots of fruit and veg Vegetable oils for cooking and baking
Its recommended that we eat at least five portions of different types When buying vegetable oils to use during cooking, olive, sunflower,
of fruit and veg a day. corn, safflower or rapeseed oil are high in unsaturates but use them
sparingly. When baking, standard margarine can be replaced by a
Base your meals on starchy foods
margarine that is high in unsaturates, but remember that it still
Starchy foods include potatoes, cereals, pasta, rice and bread. Choose
contains the same amount of fat and calories.
wholegrain varieties when you can: they contain more fibre, and can
make you feel fuller for longer.
Healthy cooking methods
Choose some milk and dairy foods Steaming, grilling and baking are all healthy cooking methods.
Milk and dairy products such as cheese and yoghurt are great sources Remember that meat can be sealed and browned on a pan using just
of protein and calcium. To make healthier choices, go for lowerfat or a tablespoon of vegetable oil.
semiskimmed milk and dairy foods.
Eat less salt
Eat more fish Food should be tasted before salt is added to it. Why not experiment
Fish is a good source of protein and contains many vitamins and
with flavouring your food with garlic, pepper, herbs or spices instead
minerals. Aim for at least two potions a week, including at least one
of salt. Even if you dont add salt, you may still be eating too much
portion of oily fish. Oily fish is high in omega3 fats, which may help
prevent heart disease. since threequarters of the salt we eat is already in the food we buy.
Check the food labelmore than 1.5g of salt per 100g means that the
Cut down on foods and drinks that are high in fat and sugar food is high in salt. Adults and children over 11 should eat no more
We all need some fat in our diet. However, it is important to pay than 6g of salt a day.
attention to the type and amount of fat were eating. Saturated fats
can contribute to raised cholesterol and are found in many foods, Dont skip breakfast
such as fatty meat, pies, butter, cream, pastries and biscuits so try to A healthy breakfast in an important part of a balanced diet and
eat fewer of these. Food labels help identify how much saturated fat provides some of the vitamins and minerals we need for good health.
and sugar a product contains.
Drink plenty of fluid Some of the recipes in this book may contain nuts
We need to drink about 1.2 litres of fluid (about 68 cups or glasses) If you or anyone you are cooking for are allergic to nuts,
every day to stop us getting dehydrated. Try to avoid sugary squashes, do not use nuts in the recipe.
soft drinks and fizzy minerals which are high in added sugars and SAFETY: Whole nuts are unsuitable for children under five years
calories. These can also cause tooth decay and gum disease. because of risk of choking.
8
Introduction
Soups Pork Dishes
A guide to fat and saturated fat, sodium, salt and sugar in food
Low Medium High

Fat Less than or equal to 3g fat per 100g Between 3g and 17.5g fat per 100g Greater than 17.5g fat per 100g
Saturates Less than or equal to 1.5g saturated fat per Between 1.5g and 5g saturated fat per 100g Greater than 5g saturated fat per 100g
100g
(Total) Sugars Less than or equal to 5g sugar per 100g Between 5g and 22.5g sugar per 100g Greater than 22.5g sugar per 100g
Salt Less than 0.3g salt per 100g Between 0.3g and 1.5g salt per 100g Greater than 1.5g salt per 100g
Sodium Less than 0.1g sodium per 100g Between 0.1g and 0.6g sodium per 100g Greater than 0.6g sodium per 100g
Quench It! Drinks
Green Orange Red

Water No added sugar drinks or squashes Sugary fizzy drinks
Milk Diet minerals Sugary drinks and squashes
Freshly squeezed juices* Fruit based milky drinks Highenergy caffeine drinks
Homemade fruit smoothies* Flavoured waters Sports drinks but only if involved in training
Unsweetened fruit juice*
*These drinks are best taken only at meal times when they are less likely to cause tooth decay.
9
Introduction
Soups Pork Dishes
Mix and Match for Meal Planning

Mix and match foods from the colour code below when planning Green: Go Foods These are the best choices and are mainly high in fibre and
your meals. Try to choose mostly from the green column, fewer from vitamins and lower in fat.
the orange column and only occasionally from the red column. Orange: Caution foods Enjoy smaller amounts of foods from here don't go wild!
Red: EasyDoesIt Enjoy these foods as an occasional treat.
Green Orange Red Green Orange Red

Cereal High fibre cereals Plain cereals C
hocolate or sugar Milk Lowfat milk Full fat milk Flavoured milk e.g.
Porridge coated cereals Skimmed milk chocolate, strawberry
Semiskimmed milk Ice cream
Bread All white bread Bread with large
Wholemeal bread amounts of spreads, Yoghurt Natural yoghurts Yoghurt Chocolate or toffee
Brown bread jams or butter Diet yoghurts Full fat flavoured yoghurts
Fruit Creamy luxury
Potatoes Boiled, steamed or Potatoes: roast or C hips Yoghurt drinks yoghurts
baked potatoes mashed P otato salad Frozen yoghurt
Homemade spicy
wedges Cheese Lowfat cheddar Cheese Cheese spreads
cheese Full fat Processed cheese
Rice Brown boiled rice White boiled rice Fried rice Mini round
Cottage cheese
Pasta Brown boiled pasta White boiled pasta P asta served with Edam or mozzarella Plain sticks
creamy sauces and
extra cheese Meat and Beans* Lean red meat* Meat or chicken in
Poultry Lentils Chicken or turkey* batter or breadcrumbs
Vegetables Fresh or frozen Salad with very S alad with lots of Alternatives Burgers or
vegetables small amounts of dressing or oils sausage rolls
Salad regular dressing or Packet vegetable soup Sausages, rashers
Homemade lowfat dressing C oleslawsmall or pudding
vegetable soup amounts
Fish Fresh fish Tinned Fish Fish in batter or
Fruit Fresh fruit e.g. Dried fruits e.g. Tinned fruit in syrup In brine breadcrumbs
apples, pears raisins, apricots S quash or juice drinks Tomato sauce
Tinned fruit in natural Freshly squeezed juices Olive oil
or own juice No added sugar Eggs Boiled, scrambled Fried
or unsweetened or poached*
fruit juices
*Good healthy sources of iron. Iron is important for teenagers. 10

Introduction
Soups Pork Dishes
Food safety
in the kitchen
Good food safety means knowing
where bacteria are likely to thrive
and not giving them a chance to get
comfortable. Stay safe by following
these these simple guidelines on the
how, when and where of food storage.
Regular cleaning of worktops, chopping
boards and any surfaces that come
into contact is just as important. It
helps prevent the spread of bacteria.
11
Introduction
Soups Pork Dishes
When storing food General kitchen hygiene

Put refrigerated foods and frozen foods into your fridge or freezer as soon All kitchen cloths should be washed frequently and replaced regularly.
as possible after buying, taking care not to overload your fridge or freezer. Use carefully, remembering where they last were used. Tea towels
should not be used as hand towels or wipe cloths. Surfaces and utensils
Do not store raw and cooked foods on the same shelf. Place cooked and
should be cleaned with hot water and detergent before being used.
readytoeat foods on a shelf higher than uncooked foods to prevent
juices from raw meat coming into contact with other food. Keep family pets outside the kitchen. Their food should be kept
separate from family food and different utensils and dishes should be
Freezing
used to feed them.
When putting food in the freezer, ensure it placed in a properly sealed
container and labeled with its date, weight and food type. Check All rubbish should be stored in a rubbish bag or bin and sealed tightly
these labels later to ensure food has not been stored for longer than when full. Waste should always be kept covered and rubbish bags
recommended by the manufacturer. should be removed daily to an outdoor bin.
The freezer should be maintained at a temperature of 180C or less, check
that the freezer in in good working order. Never put hot food or food that Wash you hands thoroughly
has already been frozen into the freezer. Before and after handling raw meat or vegetables
After coughing, sneezing or using a handkerchief
After handling a babys nappy
Thawing
After handling pets
Frozen foods should be defrosted in the fridge, never use hot
water or other artificial means to thaw frozen food. Always
make sure that frozen foods are completely thawed especially
chicken before cooking (unless instructions specifically state
cook from frozen e.g. frozen vegetables). The freezer should be
defrosted on a regular basis to prevent the build up of ice.
12
Soups Pork Dishes
Breakfast
French Toast 15
Omelette 16
Poached Eggs 17
Scrambled Eggs 18
13
Soups Pork Dishes
Breakfast is the most important meal of the day, however, it is often

one of the most skipped meals. Eating breakfast is vital because
after 812 hours without food, the brain and muscles need energy
to function. Here are some healthy tasty ideas for breakfast.
r
Juice Cereals
a d din g sunflowe
Try te
Orange, Grapefruit, Cranberry, Apple. High Fibre s f o r e x t ra tas
se ed
rie nt s.
a nd nut
Porridge, Wheat Biscuits, Fruit and Fibre, Muesli,
Fruit Shredded Wheat, Oatflakes, Bran Buds, Sultana Bran.
Oranges, Mandarins, Grapefruit, Bananas,
Low in Fibre
Kiwis, Apples, Grapes, Strawberries, Prunes,
Cornflakes, Rice Krispies, Special K.
Apricots, Raisins, stewed fruit such as
Apple or Rhubarb, dried or tinned fruit. Occasional Treats (low in fibre)
Coco Pops, Sugar Puffs, Crunchy Nut Cornflakes,
Bread Honey Nut Loops, Frosties.
Wholemeal, Wholegrain, White Bread.
14
Soups Pork Dishes
French Toast
Serve with grilled sausage and tomato or grilled rasher and tomato
Ingredients
4 slices bread
1 egg
1 dessertspoon of vegetable oil
3 dessertspoons of semiskimmed milk
pinch of salt if desired
pepper
Serves
2 adults and 2 kids
Method
1. Beat egg, milk, pepper and salt together in a shallow bowl.
Preparation
Preparationtime
time 5
25 minutes
minutes mins 2. Dip the slices of bread in the egg mixture.
3. Fry in hot oil until they are golden brown.
Cooking
Cookingtime
time 5
mins 4. Drain on kitchen paper.
5 minutes
minutes
Cost
Cost
Low

Low
Utensils needed
Utensils needed
Wooden spoon
Frying pan
Saucepan
Handy hint
If the sauce becomes lumpy, place it
in a sieve over a pot. Work the sauce
through the sieve into the pot below.
15
Soups Pork Dishes
Omelette
e
Ingredients Try adding ve ge table s lik
2 eggs mushrooms and tomat oe s
1 dessertspoon oil for colour and tast e.
pepper
1 small onion, finely chopped
2 dessertspoons of water or semiskimmed milk
Serves
12 adult
adults and 2 kids
Method
1. Heat the oil in a frying pan and fry the onion gently until it is cooked.
Preparation
Preparationtime
time 10
210minutes
minutes mins 2. Beat the eggs, add the water or milk, salt and pepper and pour into
the pan over the onion.
Cooking
Cookingtime
time 10 3. Spread the mixture around the frying pan and cook until the eggs are
mins
10 minutes
5 minutes set and come away from the edge of the frying pan.
4. Turn the omelette carefully to cook on the other side.
Cost
Cost
Low

Low
Utensils needed
Utensils needed
Wooden spoon If more than one ome lett e is
Frying pan
Saucepan required increase the eggs
and onion. Fry the mixture and
Handy hint
complete cooking unde r the grill.
16
Soups Pork Dishes
Poached Eggs
Serve with toast
Ingredients
3 eggs
1 dessertspoon of vinegar
pepper
pt or 250ml water
Serves
32 adults and 2 kids
Method
1. Put the water into a saucepan or frying pan, add the salt, pepper and
Preparation
Preparationtime
time 2 vinegar. Bring to the boil.
mins
22 minutes
minutes
2. Break the eggs into the boiling salted water. Simmer gently until the
eggs are set (this takes about 23 minutes).
t s t he
Cooking
Cookingtimetime 3
3. Serve with toast and beans. g a r pr e v e n
mins
35 minutes
minutes
Th e v in e ing.
ok e f ro m b r e ak
e gg y
Cost
Cost
Low

Low
Utensils
Utensilsneeded
needed
Saucepan
Wooden spoon
Frying pan
Saucepan
Handy hint
17
Soups Pork Dishes
Scrambled Eggs
Serve with toast
Ingredients
3 eggs
1 tablespoon vegetable oil
pepper
4 dessertspoons of semiskimmed milk
Serves
2 adults and 2 kids
Method
1. Break the eggs into a shallow bowl and beat well with a fork.
Preparation
Preparationtime
time 5
25 minutes
minutes mins 2. Heat the oil in a saucepan then add the milk, pepper and salt.
3. Add the beaten eggs and stir over a moderate heat until mixture is
Cooking
Cookingtime
time 23 thick and creamy.
mins
23 minutes
5 minutes
c he e se
4. Do not cook for too long or it will curdle.
w fa t grat ed s.
Add lo t omat oe
5. Serve on hot toast.
f r e s h
ed
Cost
Cost
or c hopp
Low

Low
Utensilsneeded
Utensils needed
Shallow bowl
Wooden spoon
Wooden
Saucepan spoon
Saucepan
Handy hint
18
Soups Pork Dishes
sauces, stocks
and soups
White Pouring Sauce 20
Serve with vegetables, chicken or fish 20
Sauces Various 21
Vegetable, Chicken and Beef Stock 22
Chicken Soup 23
Farmhouse Vegetable Soup 24
Mushroom Soup 25
19
Soups Pork Dishes
White Pouring Sauce

Serve with vegetables, chicken or fish
Ingredients
1oz or 25g lowfat spread
1oz or 25g flour
pt or 425ml semiskimmed milk
pepper
Serves
2 adults and 2 kids
Method
1. Melt the lowfat spread in a saucepan.
Preparation
Preparationtime
time 2
a
Always use
22 minutes
minutes mins 2. Add the flour and cook over a low heat for 1 minute,
whe n
woode n spoon
stirring all the time.
uc e s.
pre paring sa
Cooking
Cookingtime
time 5 3. Remove from the heat and cool slightly.
mins
5 minutes
minutes 4. Add the milk, salt and pepper beating all the time.
5. Return to the heat and bring to the boil. Keep stirring.
Cost
Cost
Low
6. Reduce heat and cook slowly for 5 minutes.
Low
Utensils
Utensilsneeded
needed
Woodenspoon
Wooden spoon
Saucepan
Saucepan
Handy
Handyhint hint
thesauce
If the saucebecomes
becomes lumpy,
lumpy, place
place it it
in aa sieve
sieveover
overa apot.
pot. Work
Work thethe sauce
sauce
through
through the thesieve
sieveinto
into
thethe
potpot below.
below.
20
Soups Pork Dishes
Sauces Various
Ingredients
1oz or 25g lowfat spread
1oz or 25g flour
pepper
Serves
2 adults and 2 kids
Method
1. White Coating Sauce
Preparation
Preparationtime
time 2 as for white pouring sauce but using pt or 275ml semiskimmed milk.
mins
22 minutes
minutes
2. Onion Sauce
Cooking
Cookingtime
time as for white pouring sauce but fry one finely chopped onion in lowfat
5
5 minutes
minutes mins spread before adding the flour.
3. Cheese Sauce
Cost
Cost as for white pouring sauce but add 2oz or 50g lowfat grated cheese 2
Low

Low minutes before the end of the cooking time.
Utensils
Utensilsneeded
needed 4. Parsley Sauce
Woodenspoon
Wooden spoon as for white pouring sauce but add 12 teaspoons of finely chopped
Saucepan
Saucepan parsley 2 minutes before the end of the cooking time.
Handy
Handyhinthint
thesauce
If the saucebecomes
is too thick
lumpy,add a little
place it
semiskimmed milk.
in a sieve over a pot. If the
Work thesauce
sauce is
too thinthe
through blend
sieveininto
a little flour.
the pot below.
21
Soups Pork Dishes
Vegetable, Chicken and Beef Stock

Many of the recipes in this book include stock. Stock cubes are often high in salt
so try to make your own. Its easy to make and you can plan ahead, make double
the amount and keep it for another time. Freshly made stock can be stored in the
fridge for up to 3 days and in the freezer for up to 1 month. If you are in a rush and
need to use a stock cube instead of fresh stock, choose one that is low in salt.
Vegetable Stock Chicken Stock

Serves 1 pints of water, 1 parsnip, 1 onion, 1 pints or 1l of water, chicken wings
2 adults and 2 kids 3 carrots, 3 celery stalks or chicken carcass, 1 onion
Method Method
Preparation
Preparationtime
time 15 Combine all the vegetables and water in a Add a couple of chicken wings or chicken
mins
215minutes
minutes pot; bring to a boil. Partially cover, reduce carcass and an onion to 1 pts or 1 litre
heat, and simmer 1 hour. Strain into a large of boiling water and boil for 1 hour.
Cooking
bowl and discard solids. Cover and chill in Allow to stand and then skim off the
Cookingtimetime 1
15 hour
minutes hour the fridge or freeze for use at a later date. fat from the surface. Strain into a large
bowl and discard the solids. Cover and
Beef Stock
chill in the fridge or freeze for use at
Cost
Cost 1 pints or 1l of water, 1kg of beef bones,
Low
a later date. Remove any fat that rises
Low 1 onion
to the top before using or freezing.
Method
Utensils
Utensilsneeded
needed Place the beef bones and the onion in
Woodenspoon
Wooden spoon pot and add 1 pts or 1 litre of boiling
Saucepan
Saucepan
water and boil for 1 hour. Allow to stand
Handy hint and then skim off the fat from the
If the sauce becomes lumpy, place it surface. Strain into a large bowl and
in a sieve over a pot. Work the sauce discard the solids. Cover and chill in the
through the sieve into the pot below. fridge or freeze for use at a later date.
22
Soups Pork Dishes
Chicken Soup
Ingredients
1 teaspoon vegetable oil pt or 275ml semiskimmed milk
1 pt or 575ml of homemade chicken stock pinch of salt if desired
(page 22) or 1 lowsalt stock cube dissolved pepper
in 1pt or 575ml of boiling water 1 finely chopped onion
2oz or 50g flour
Serves
2 adults and 2 kids
Method
1. Heat the oil in a saucepan.
Preparation
Preparationtime
time 8
mins
28 minutes
minutes 2. Add the finely chopped onion and fry for 1 minute.
3. Add in the flour and cook for 2 minutes, stirring all the time.
Cooking
Cookingtime
time 20
20 minutes
5 minutes mins 4. Gradually stir in the stock and the milk with the salt and pepper.
5. Bring to the boil and simmer for 15 minutes, keep stirring until thickened.
Cost
Cost
Low

Low
Utensils
Utensilsneeded
needed
Woodenspoon
Wooden spoon
Saucepan
Saucepan
Handy hint
23
Soups Pork Dishes
Farmhouse Vegetable Soup

Ingredients
3 carrots 3 tomatoes or 1 tin of tomatoes pepper
1 turnip 1 teaspoon vegetable oil 1pt or 575ml of homemade
1 parsnip 2oz or 50g flour vegetable stock (page 22) or
12 leeks pt or 150ml 1 lowsalt vegetable stock
1 onion semiskimmed milk cubes dissolved in 1pt or
8 mushrooms pinch of salt if desired 575ml of boiling water
Serves
2 adults and 2 kids
Method
1. Wash, peel and dice carrots, turnips and parsnips.
Preparation
Preparationtime
time 15
mins Wash and chop leeks, chop onion and slice mushrooms.
215minutes
minutes
Skin and chop tomatoes.
Cooking
Cookingtime
time 45 2. Heat the oil in a large saucepan, and gently fry onion and mushrooms.
mins
45 minutes
5 minutes
3. Add carrots, turnips, parsnips and leeks and fry gently.
Cost
Cost 4. Stir in the flour to absorb fat, gradually stir in the milk.
Low

vourit e
Low
se your fa
5. Add stock and bring to boil, stirring continuously.
Y o u c a n u
.
s inst e a d
Utensils
Utensilsneeded
needed
ve ge table
6. Add tomatoes, pepper and a pinch of salt if desired.
Woodenspoon
Wooden spoon
Saucepan
Saucepan 7. Cover saucepan and simmer gently for about 45 minutes.
Handy hint
24
Soups Pork Dishes
Mushroom Soup
Ingredients
1 teaspoon vegetable oil 1pt or 575ml of homemade chicken or vegetable
10 mushrooms peeled and chopped stock (page 22) or 1 lowsalt stock cube
50g or 2oz flour dissolved in 1pt or 575ml of boiling water
pt or 425ml semiskimmed milk pepper
pinch of salt if desired 1 finely chopped onion
Serves
2 adults and 2 kids Method
1. Heat the oil in a saucepan. Add the mushrooms and onion and fry,
stirring continually for 5 minutes.
Preparation
Preparationtime
time 8
mins
28 minutes
minutes 2. Add the flour and stir well. Cook for another 2 minutes.
3. Gradually stir in the stock and milk and bring to the boil.
Cooking
Cookingtime
time 20
mins Keep stirring.
20 minutes
5 minutes
g c orn t o
4. Simmer for 20 minutes, until thickened. Try a ddin
or e x t ra
t he soup f
Cost
Cost 5. Add salt and pepper to taste. .
Low nd tast e
t e x ture a
Low
Utensils
Utensilsneeded
needed
Woodenspoon
Wooden spoon
Saucepan
Saucepan
Handy hint
25
Soups Pork Dishes
Mince dishes Minc ed me

at is a
ost food.
gre at low c
Beef Loaf 27
h o ose t he he alt hie r
C
uying
op t ion by b
Burgers Quick 28
d me at.
Chilli Con Carne 29 le an minc e
Hot Pot 30
Lasagne 31
Minced Beef and Vegetable Pie 32
Spaghetti Bolognese 33
Spicy Meatballs 34
26
Soups Pork Dishes
Beef Loaf
Serve with vegetables or cold with a salad or a sandwich filling
Ingredients
1lb or 450g lean minced beef 2 dessertspoons tomato sauce
1 large onion, very finely chopped 1pt or 575ml of homemade chicken or vegetable
4oz or 110g fresh brown breadcrumbs (4 slices) stock (page 22) or 1 lowsalt stock cube
pinch of salt if desired dissolved in 1pt or 575ml of boiling water
pepper 1 egg, beaten
Serves
2 adults and 2 kids
Method
1. Place all the ingredients in a large mixing bowl and mix thoroughly together.
Preparation
Preparationtime
time 15
mins
215minutes
minutes 2. Brush a large loaf tin with oil and fill with the mixture.
3. Smooth the top with a palette knife and place in the fridge for 1 hour.
Cooking
Cookingtime
time 1.5
hours
1.5 hours
5 minutes 4. Preheat the oven to 180C or 350F or Gas Mark 4.
5. Cook in the preheated oven for 11 hours.
Cost
Cost
Low

Low
Utensils
Utensilsneeded
needed
Large loaf
Wooden tin
spoon
Mixing
Saucepanbowl
Handy hint
27
Soups Pork Dishes
Burgers Quick
Delic ious se rved
.
Serve in bread buns or with mashed potato and salad in pi tta brea ds
Ingredients
1lb or 450g lean minced beef or lamb a little beaten egg
4oz or 110g breadcrumbs (4 slices) pinch of salt if desired
pinch mixed herbs pepper
1 small onion, finely chopped a little flour
Serves Method
2 adults and 2 kids 1. Mix all the ingredients together in a bowl.
2. Bind with a little beaten egg.
Preparation
Preparationtime
time 10
210minutes
minutes mins 3. Shape mixture into round shapes with a little flour.
4. Fry or grill gently on both sides over a low heat until well cooked.
Cooking
Cookingtime
time 20 Drain off any excess fat if frying.
mins
20 minutes
5 minutes
s
t h a t burge r
e sure t re,
To mak
Cost
Cost
he c e n

Low d in t
oke
Low
ar e c o t h a lid
t he pa n wi
Utensils
Utensilsneeded
needed c ov e r he at.
Mixing bowl
Wooden spoon
lo we r t he
Frying pan
Saucepan a nd
Handyhint
Handy Hint
Add
If theasauce
few drops
becomesof Tabasco sauce
lumpy, place it
to athe
in minced
sieve over a beef or lamb
pot. Work the sauce
mixture
through theforsieve
extrainto
flavour
the pot below.
28
Soups Pork Dishes
Chilli Con Carne

Serve with boiled rice or potatoes
Ingredients
1lb or 450g lean minced 1pt or 575ml of homemade beef 1 clove of garlic (crushed)
beef or lamb stock (page 22) or 1 lowsalt beef tin of kidney beans or
1 onion, finely chopped cube crumbled and dissolved 1 tin of baked beans
carrots, peas, peppers, in 1pt or 575ml of boiling water 1 dessertspoon of flour
mushrooms etc. 1 teaspoon chilli powder 2 sticks of celery
tin tomatoes 2 dessertspoons tomato sauce tin of chickpeas
Serves
2 adults and 2 kids
Method
1. Chop onion and garlic. Dissolve beef cube in a pt or 150ml of boiling water.
Preparation
Preparationtime
time 30
mins
230minutes
minutes 2. Put minced beef or lamb in a dry frying pan. There is sufficient fat in mince for
frying. Cook for 2025 minutes over a low heat until well browned, stirring all
Cooking
Cookingtime
time 20 the time. Drain off any excess fat from the pan.
mins
20 minutes
5 minutes
3. Add onions and garlic to the pan and cook for 23 minutes. Sprinkle on the flour
and chilli powder and cook for 12 minutes, stirring all the time.
Cost
Cost
Medium
4. Add beef stock, tomato sauce and tinned tomatoes. Bring to the boil.
Low
a ns
5. Add kidney or baked beans, chickpeas and celery
in g mo r e be
Try us
Utensils needed
Utensils needed for a
me at
Wooden spoon to the mince. Simmer for 20 minutes.
Frying pan le s s
a nd ually
but e q
Saucepan
a p e r
n if c he e al.
a sita uc e pa ying m
Handy hint
Useplace
If the sauce becomes lumpy,
small. sat isf
in a sieve over a pot. Workf r
the g pa n is t oo
yinsauce
29
Soups Pork Dishes
L e e k a nd
Hot Pot po tat o so
up
c a n also
be used.
Ingredients
1lb or 450g lean minced beef 1 can of cream of celery soup 4 potatoes peeled
1 medium onion, finely chopped 1 tablespoon and thinly sliced
2 carrots, sliced worcestershire sauce pint or 275ml of
pinch of salt if desired pt or 275ml milk semiskimmed milk
pepper 4 celery sticks, sliced
Serves
2 adults and 2 kids
Method
1. Preheat the oven to 200C or 400F or Gas Mark 6.
Preparation
Preparationtime
time 20
mins
220minutes
minutes 2. Put minced beef and finely chopped onion into a large frying pan and fry until the
meat is browned and onion is cooked (about 5 minutes). Keep stirring and drain
Cooking
Cookingtime
time off any excess fat from the pan.
30
mins
30 minutes
5 minutes 3. Stir in the soup mixture, milk and worcestershire sauce.
Simmer gently for 10 minutes. Add pepper and salt, if desired.
Cost
Cost
Medium
4. Spoon mixture into casserole dish and top with sliced potatoes, carrots and celery.
Low
5. Bake for 30 minutes until the potatoes are tender.
Utensils
Utensilsneeded
needed
Frying pan
Wooden spoon
Casserole
Saucepan dish
Handy hint
30
Soups Pork Dishes
Lasagne
Serve with salad or vegetables
Ingredients
1lb or 450g lean mince 4 carrots, peeled and 2 dessertspoons of
beef or lamb finely chopped tomato sauce
1 onion 40g grated lowfat cheese or pepper and pinch of
1 green or red pepper pint cheese sauce (page 21) salt if desired
8 mushrooms peeled 1 tin chopped tomatoes 10 sheets of easicook
2 celery stalks, finely chopped 1 clove garlic lasagne sheets
Serves
2 adults and 2 kids
Method
ium sized
1. Preheat the oven to 180C or 350F or Gas Mark 4. Use a med
ic ook
box of e as
Preparation
Preparationtime
time 30
2. To make meat sauce: e e t s.
mins
230minutes
minutes
Finely chop onions, peppers, mushrooms, celery, carrots and lasagne sh
Cooking
garlic. Put mince into a large pan and fry until completely brown,
Cookingtime
time 40
40 minutes
5 minutes mins stirring all the time with a wooden spoon. Drain off any excess fat
from the pan. Add onions, carrots and garlic to mince and cook
for 34 minutes. Add chopped peppers, mushrooms, celery, tin of
Cost
Cost
High
tomatoes and tomato sauce to the mince mixture.
Low
3. To make the cheese sauce:
Utensils
Utensilsneeded
needed See page 21.
Saucepan
Wooden spoon
Casserole 4. Final Preparation:
Saucepan dish
Put layer of meat sauce in the bottom of casserole dish, cover with
Handy hint and freeze
Cook more easicook lasagne sheets. Make 1 or 2 more layers as above finishing
Double thebecomes
If the sauce ingredients andplace
lumpy, makeit in a large with a layer of lasagne sheets. Cover with cheese sauce. Sprinkle
roasting dish.aWhen
in a sieve over cooked,
pot. Work divide into
the sauce with remainder of cheese and bake for 3040 minutes.
individual
through theportions
sieve intoand
the freeze.
pot below.
31
Soups Pork Dishes
Minced Beef and Vegetable Pie

Serve with a spoon of your favourite vegetables such as broccoli
Ingredients
1lb or 450g lean minced beef pt of homemade beef or 5 potatoes cooked
2 dessertspoons of frozen peas vegetable stock (page 22) or a little semiskimmed milk
3 mushrooms, peeled 1 lowsalt beef or vegetable pinch of salt if desired
and chopped stock cube dissolved in pint pepper
56 broccoli florets or 275ml of boiling water
1 onion 2 carrots
use a
If in a rush
ox ta il soup
Serves
packe t of
t he st ock.
2 adults and 2 kids
inst e a d of
Method
Preparation
Preparationtime
time 20
220minutes
minutes mins 2. Place the minced beef in a frying pan. Add pepper and salt if desired.
3. Peel the onion, carrots and mushrooms and chop them
Cooking
Cookingtime
time 45 finely. Add all vegetables to the minced beef.
mins
45 minutes
5 minutes
4. Fry until the meat is browned (approximately 15 minutes)
and drain off any excess fat from the pan.
Cost
Cost
Medium
5. Add the stock to the minced beef.
Low
6. Bring to the boil, stirring all the time.
Utensils
Utensilsneeded
needed
Frying pan
Wooden spoon 7. Put into a greased casserole dish.
Casserole
Saucepan dish
8. Mash the potatoes and add a little milk and seasoning.
Handy hint
If the sauce becomes lumpy, place it 9. Spoon on top of meat mixture and smooth gently with a knife or fork to form a pattern on top.
through the sieve into the pot below. 10. Bake in the preheated oven for 45 minutes.
32
Soups Pork Dishes
Spaghetti Bolognese
Serve with a Tossed Green Salad (page 72) or your favourite vegetables
Ingredients
1lb or 450g lean minced pt of homemade beef or pinch of salt if desired
beef or lamb vegetable stock (page 22) or pepper
6 mushrooms, peeled 1 lowsalt beef or vegetable 1 dessertspoon flour
and chopped stock cube dissolved in pt 8oz spaghetti
red pepper, finely chopped or 275ml of boiling water 1 onion, finely chopped
1 carrot, finely chopped 1 dessertspoon tomato sauce
Serves
2 adults and 2 kids
Method
1. Cook the mince beef or lamb, onions, mushrooms and carrots
Preparation
Preparationtime
time 15
mins on a dry pan (low heat) for 15 minutes). (There is sufficient fat
215minutes
minutes
in mince for frying). Drain any excess fat from pan.
Cooking
Cookingtime
time 45 2. Add flour and stir well.
mins
45 minutes
5 minutes
3. Add the stock, tin of tomatoes, tomato sauce, salt and pepper.
Cook gently for 45 minutes.
Cost
Cost
Medium
4. Cook the spaghetti for 1015 minutes in boiling salted water.
Low
Strain.
Utensils
Utensilsneeded
needed
Frying pan
Wooden spoon 5. Serve with the bolognese sauce on top.
Saucepan
Saucepan
Leftovers
Handy hint
Any
If theleftover bolognese
sauce becomes sauce
lumpy, placecan
it be
used to fill
in a sieve overpancakes or as
a pot. Work theasauce
topping
for baked
through thepotatoes.
sieve into the pot below.
33
Soups Pork Dishes
Spicy Meatballs
Serve with vegetables and pasta, rice or potatoes
Ingredients
1lb or 450g lean minced beef
1 large onion, finely chopped
23 cloves of garlic finely chopped
1 teaspoon ginger (optional)
2 dessertspoons curry powder
1 dessertspoon cornflour or flour
Serves
2 adults and 2 kids
Method
1. Place the minced meat in a large bowl.
Preparation
Preparationtime
time 15
mins
215minutes
minutes 2. Fry the onion and garlic until golden brown.
3. Mix the curry powder, ginger and cornflour or flour with a
Cooking
Cookingtime
time 45
mins little water and add to the pan. Cook for a few minutes.
20 minutes
5 minutes
4. Add this mixture to the mince meat and mix well.
Cost
Cost
Medium
5. Shape into meatballs with damp hands.
Low
6. Drain any excess fat from the pan or gently pat meatballs with
Utensils
Utensilsneeded
needed kitchen paper to remove any excess fat.
Frying pan
Wooden spoon
Large bowl
Saucepan 7. Fry gently for 1520 minutes, turning occasionally
Handyhint
Handy hint
You
If thecan leave
sauce out thelumpy,
becomes curry place
powderit and ginger
from
in the over
a sieve ingredients and the
a pot. Work make up curry sauce
sauce
separately
through theand cook
sieve intothe
themeatballs
pot below.in it.
34
Soups Pork Dishes
Beef, Lamb, Pork

Beef Casserole 36
Beef or Lamb Curry 37
Beef Goulash 38
Beef Stew 39
Lamb Cutlet Casserole 40
Pork Casserole 41
Pork StirFry 42
Stuffed Pork Chops in Foil 43
35
Soups Pork Dishes
Beef Casserole
Serve with boiled potatoes
Ingredients
1 lb or 675g round beef steak or rib steak pinch of salt if desired
1 dessertspoon vegetable oil pepper
1 large onion, peeled and chopped 1pt or 575ml homemade beef or vegetable stock
1oz or 25g cornflour (page 22) or 1 lowsalt beef or vegetable stock
7 mushrooms, peeled and sliced cube dissolved in 1pt or 575ml of warm water
3 carrots, sliced 1 tablespoon tomato puree
Serves o f be e f
4oz or 110g
shed a nd
2 adults and 2 kids
Method kidne y wa
e e f a nd
1. Preheat the oven to 170C or 325F or Gas Mark 3. dried for b
se role.
kidne y c as
Preparation
Preparationtime
time 20
mins
220minutes
minutes 2. Trim the beef and cut it into thin strips about 2 inches in length.
3. Heat the oil and fry the chopped onion, mushrooms and carrots for
Cooking
Cookingtime
time 1.5
hours 23 minutes in casserole dish.
1.5 hours
5 minutes
4. Fry the beef strips until brown.
Cost
Cost
Medium
5. Place in the casserole dish.
Low
6. Mix the cornflour with the juice in the pan and cook for 23 minutes.
Utensils
Utensilsneeded
needed
Frying pan
Wooden spoon 7. Remove from heat and stir in the stock. Bring to the boil.
Casserole
Saucepan dish
8. Add the tomato puree, salt and pepper.
Handy hint
If the sauce becomes lumpy, place it 9. Add the sauce to the casserole dish and cook for 1 hours.
36
Soups Pork Dishes
Beef or Lamb Curry

Serve with boiled rice or boiled potatoes
Ingredients
1lb or 450g stewing beef or lamb 1 pt or l litre homemade beef stock (page 22)
1 large onion chopped or 1 lowsalt beef stock cube dissolved
1 clove of garlic chopped in 1 pt or 1l of warm water)
2 dessertspoons curry powder 2 dessertspoons of frozen peas
1oz or 25g flour 1 sliced red pepper
1 apple, peeled and grated
Serves
2 adults and 2 kids
Method
Preparation
Preparationtime
time 20
mins
220minutes
minutes 2. Cut meat into oneinch pieces. Fry the meat, onion and garlic over a
low heat until the meat is brown on all sides.
Cooking
Cookingtime
time 1.5
hours 3. Add flour and curry powder to a little water to the pan and mix over a
1.5 hours
5 minutes
low heat for 23 minutes.
Cost
Cost 4. Add the stock and grated apple. Stir continuously to avoid lumps.
Medium

Low
5. Bring to the boil and to the meat mixture in the casserole dish along
Utensils
with the peas and sliced pepper.
Utensilsneeded
needed
Frying pan
Wooden spoon 6. Cook in the preheated oven for 1 hours until meat is tender or on
Casserole
Saucepan dish
top of the cooker in a saucepan over a low heat for 11 hours until
Handy hint the meat is tender.
37
Soups Pork Dishes
Beef Goulash
Serve with boiled rice or potatoes
Ingredients
1 lb or 675g stewing beef dessertspoon paprika
1 dessertspoon vegetable oil 1 dessertspoon tomato puree
3 onions, peeled and sliced 1 pt or 575ml water
pinch of salt if desired 68 potatoes, peeled and sliced
pepper 1 clove garlic crushed
tin of chopped tomatoes
Serves
2 adults and 2 kids
Method
1. Remove the fat from the meat and cut into oneinch cubes.
Preparation
Preparationtime
time 15
mins
215minutes
minutes 2. Heat the oil in a large frying pan. Add the cubes of beef a few at a
time and fry them until they are brown on all sides.
Cooking
Cookingtime
time 1.5
hours 3. Transfer the browned meat to a saucepan.
1.5 hours
5 minutes
4. Fry the onions in the pan until they are golden brown.
Cost
Cost
Medium
5. Stir in the tomatoes, garlic, paprika, tomato puree, salt and pepper.
Low
6. Add this to the browned meat. Then add the water. Bring to boil,
Utensils
Utensilsneeded
needed stirring all the time.
Frying pan
Wooden spoon
Saucepan
Saucepan 7. Cover with a lid and cook slowly for 1 hour.
ns of
Handy hint
e sse r t spoo
8. Add the sliced potatoes and simmer for another 30 minutes
S t ir in 2 d e se rving.
If the sauce becomes lumpy, place it approximately.
a t ura l yog hur t be for
through the sieve into the pot below. n
38
Soups Pork Dishes
Beef Stew
Ingredients
1 lb or 675g stewing beef 1 dessertspoon vegetable oil 1 onion
1 pt or l litre homemade beef 1 oz or 40g flour 1 parsnip
stock (page 22) or 1 lowsalt pinch of salt if desired 3 dessertspoons of frozen peas
beef stock cubes dissolved in pepper 5 potatoes, peeled
1 pt or 1l of warm water 5 carrots
Serves
2 adults and 2 kids
Method
1. Fry the meat on both sides until browned.
Preparation
Preparationtime
time 15
mins
215minutes
minutes 2. Remove from the frying pan and place in a saucepan.
3. Chop the onions, carrots and parsnips and fry lightly.
Cooking
Cookingtime
time 1.5
hours
1.5 hours
5 minutes 4. Remove from the frying pan and with the peas place in the
saucepan with the meat.
Cost
Cost
Medium
5. Sprinkle the flour into the frying pan and stir well.
Low
6. Add the stock cubes, water and seasoning. Continue stirring.
Utensils
Utensilsneeded
needed
Frying pan
Wooden spoon 7. Add this to the meat and vegetables and cook gently over
Saucepan
Saucepan a low heat for 11 hours until the meat is tender.
Handy hint 8. Add washed and peeled potatoes to the stew, 30
If the sauce becomes lumpy, place it minutes before the end of cooking time. This may
in a sieve over a pot. Work the sauce also be cooked as a casserole in the oven.
39
Soups Pork Dishes
Lamb Cutlet Casserole L e f t ove r

po tat oe s c
an
be used.
Pork chops could also be used
Ingredients
1 dessertspoon of vegetable oil 1 dessertspoon plain flour
8 lamb cutlets 2 dessertspoons worcestershire sauce
2 large onions, peeled and sliced thickly into rings 1 teaspoon dried mixed herbs (optional)
5 potatoes, peeled and thinly sliced pinch of salt if desired
pt or 275ml of homemade vegetable stock pepper
(page 22) or 1 lowsalt vegetable stock cube 2 carrots, chopped
dissolved in pt or 275ml of boiling water 1 parsnip, chopped
Serves
2 adults and 2 kids
Method
1. Preheat the oven to 160C or 7. Add the stock, worcestershire sauce
Preparation
Preparationtime
time 30
mins 325F or Gas Mark 3. and mixed herbs. Cook until thickened.
230minutes
minutes
Add the salt and pepper to taste.
2. Partially cook the potatoes in boiling salted
Cooking
Cookingtime
time 45 water for 5 minutes, then slice thinly. 8. To assemble: lightly grease a casserole dish.
mins
45 minutes
5 minutes Lay half the potatoes on the base, then top
3. Cook cutlets in a frying pan over a low with lamb cutlets, carrots and parsnips.
heat for 510 minutes until browned, Pour over the thickened stock and onions.
Cost
Cost
Medium
turning once. Put on a warm plate. Lay the rest of the potatoes on top.
Low
4. Add the onions to the pan and cook 9. Cook in the oven for 45 minutes until
Utensils
Utensilsneeded
needed gently for 23 minutes until browned. cutlets are tender and the potatoes
Frying pan
Wooden spoon
Casserole
Saucepan dish 5. Drain off all but 1 tablespoon on the surface are golden.
of juice from the pan.
Handy hint
If the sauce becomes lumpy, place it 6. Scatter the flour in the pan and cook
in a sieve over a pot. Work the sauce for 1 minute stirring constantly.
40
Soups Pork Dishes
Pork Casserole
Serve with boiled rice, baked potato (pages 8588),
boiled potatoes or boiled noodles and carrots or broccoli
Ingredients
1 lbs or 675g diced pork teaspoon pepper pt or 275ml of homemade
1 dessertspoon vegetable oil 1oz or 50g flour vegetable stock (page 22) or
1 onion peeled and chopped 1 tin tomatoes 1 lowsalt vegetable stock
6 mushrooms peeled and sliced pinch of mixed herbs cube dissolved in pt or
1 teaspoon curry powder 2 carrots, chopped 275ml of warm water
pinch of salt if desired 1 parsnip, chopped
Serves
2 adults and 2 kids
Method
Preparation
Preparationtime
time 15
mins
215minutes
minutes 2. Remove stalks and seeds from the green pepper and chop finely.
3. Heat the oil and fry the onion, green pepper and mushrooms
Cooking
Cookingtime
time 1.5
1.5 hours hours for 3 minutes. Transfer them to a casserole dish.
5 minutes
4. Add the curry powder, salt and pepper to the flour,
Cost
Cost and coat the pork in this mixture.
Medium

Low
5. Fry the coated pork for 5 minutes and then put into the casserole dish.
Utensils
Utensilsneeded
needed Add tomatoes, carrots, parsnip, herbs and vegetable stock.
Frying pan
Wooden spoon
Casserole 6. Cover tightly and cook in the preheated oven for 1 hours.
Saucepan dish
Handy hint
41
Soups Pork Dishes
Pork StirFry
Serve with noodles or boiled rice
Ingredients
1lb or 450g pork pieces 1 pepper pt of homemade chicken
1 clove garlic 2 carrots stock (page 22) or 1 chicken
1 onion 2 dessertspoons soy sauce stock cube dissolved in pt
6 mushrooms peeled 2 teaspoons cornflour or 150ml of boiling water
and chopped 1 dessertspoon vegetable oil
o a dd in
You c ould als
, froze n
Serves
4
2 adults and 2 kids spring onions
prawns or
pe as, pe e led
Method
c hicke n
dic ed c ooked
1. Cut pork into thin slices.
ugh c ooking.
Preparation
Preparationtime
time
halfway t hro
30
mins
230minutes
minutes 2. Cut onions into thin slices and chop garlic.
3. Slice mushrooms and cut carrots and pepper into thin strips.
Cooking
Cookingtime
time 15
mins
15 minutes
5 minutes 4. Mix the pt or 150ml chicken stock with the soy sauce.
Blend in the cornflour and mix to a smooth paste.
Cost
Cost
Medium
5. Heat the oil in a large frying pan. Add the pork and fry until well browned.
Low
6. Add onion and carrot to the pan and fry for 23 minutes.
Utensils
Utensilsneeded
needed
Frying pan
Wooden spoon 7. Then add mushrooms and pepper to pork mixture
Saucepan and continue frying for 23 minutes.
Handy hint 8. Pour the stock mixture into the pan and bring to the boil,
n
e f or la mb c a
stirring all the time. Simmer for 5 minutes.
C hicke n, be
e a d of pork.
be used inst
42
Soups Pork Dishes
Stuffed Pork Chops in Foil

Serve with baked potato (pages 8588)
Ingredients
4 thick pork chops 68 mushrooms peeled and chopped
pinch of salt if desired 1 dessertspoon flour
pepper 1 dessertspoon lemon juice
pinch of mixed herbs
gre e n
Onions a nd a
lso be used
pe ppe r c a n a
hrooms.
wit h t he mus
Serves
4
2 adults and 2 kids Method
Preparation
Preparationtime
time 15 2. Trim the chops and season on both sides with salt and pepper.
mins
215minutes
minutes
3. Fry chops in a little oil to seal in the juices. Remove from the pan.
Cooking
Cookingtime
time 40 4. Cook mushrooms for a few minutes until soft. Stir in lemon juice.
mins
40 minutes
5 minutes
5. Sprinkle the flour and mixed herbs over mushrooms and
cook for a few minutes. Remove from heat.
Cost
Cost
Medium

Low 6. Cut four pieces of tin foil large enough to completely cover each chop.
Utensilsneeded
Utensils needed 7. Place a chop in the centre of each piece of foil.
Frying
Woodenpanspoon
Casserole
Saucepan dish
8. Cover with the mushroom mixture.
Handy hint 9. Fold the foil over loosely and seal completely.
in a sieve over a pot. Work the sauce 10. Place on a baking sheet and cook in a preheated oven for 3540 minutes.
43
Soups Pork Dishes
Fish
Baked Stuffed Fish 45
Crispy Baked Fish in Tomato Sauce 46
Family Fish Pie 47
Fish Cakes 48
Golden Cod 49
Salmon Surprise 50
Tuna Quick Bake 51
h sourc e
Fish is a ric
,
li t y pro t e in
of good qua
d mine rals
vita mins an
k t o c ook.
and is quic
s
t wo por t ion
Try t o e at
k.
e ve ry we e
44
Soups Pork Dishes
Baked Stuffed Fish

Serve with vegetables of your choice, for example, chopped carrots, peas or sweetcorn
Ingredients
8 small fillets of fish pepper 1 teaspoon of vegetable oil
2 oz brown breadcrumbs 1 tablespoon finely chopped a little lemon juice
(2 slices) parsley (or 1 tablespoon (or grated rind)
1 onion finely chopped dried parsley) or
pinch of salt if desired teaspoon mixed herbs
Serves
k, macke re l,
4
2 adults and 2 kids
Method Cod, ha ddoc
ut are all
he rring or t ro
Preparation
Preparationtime
time baking.
sui table for
20
mins
220minutes
minutes 2. Clean and prepare fish. Dry in kitchen paper.
3. Mix breadcrumbs, chopped onion, parsley or mixed
Cooking
Cookingtime
time 30 herbs, salt and pepper, in a small bowl.
mins
30 minutes
5 minutes
4. Heat oil and stir into crumb mixture. Finally
Cost
Cost add a little lemon rind or juice.
Medium

Low 5. Lay 4 fillets on a greased dish, skin side down and spoon
stuffing carefully onto each fillet. Flatten well down and
Utensils needed
Utensils needed cover with the other four fillets. Cover with foil.
Wooden spoon
Casserole dish
Saucepan 6. Bake for 2030 minutes, depending on size and thickness of fish.
Handy hint
7. Lift fish carefully on to a warmed serving dish and
in a sieve over a pot. Work the sauce surround with cooked peas, lemon wedges and parsley.
45
Soups Pork Dishes
Crispy Baked Fish in Tomato Sauce

Ingredients
1 lb or 675g cod or haddock 12 celery sticks Topping
(filleted and skinned) 1 tin tomatoes 1 teaspoon of vegetable oil
pinch of salt if desired 2oz or 50g white or brown
Tomato Sauce
pepper breadcrumbs (2 slices)
1 small onion
1 level teaspoon sugar 1oz or 25g lowfat grated cheese
1 clove garlic
1 teaspoon of vegetable oil
at
Inst ea d of lowf
or 12g
Serves
2 adults and 2 kids chee se try oz
se.
Method of mature chee
Preparation
Preparationtime
time 30
Cod, ha ddock, mackere
mins
230minutes
minutes 2. Wash and dry the fish, then cut into neat pieces. l, he rring or
Place in a lightly greased shallow ovenproof dish. trout are all sui table for
baking.
Cooking
Cookingtime
time 30
mins 3. Tomato sauce
30 minutes
5 minutes
Heat oil in a small saucepan. Stir in the finely chopped onions, garlic and
celery. Cook for 23 minutes until the vegetables soften but have not become
Cost
Cost coloured. Add the tomatoes, sugar, salt and pepper and bring to the boil,
Medium

Low stirring all the time. Cover and simmer for 1015 minutes, stirring occasionally.
Utensils
Utensilsneeded
needed 4. Meanwhile prepare the topping. Heat oil in a small saucepan. Remove from
Shallowspoon
Wooden oven dish the heat. Using a fork, stir in the breadcrumbs, then mix in the grated cheese.
Saucepan
Saucepan
5. Pour the tomato sauce over the fish. Sprinkle the topping evenly all over.
Handy hint
If the sauce becomes lumpy, place it 6. Cook for 30 minutes until the topping is crisp and brown.
46
Soups Pork Dishes
Family Fish Pie

This tasty dish is a great opportunity to try out new fish
Ingredients
1 lb or 675g filleted fish pt or 150ml water 8 potatoes, cooked and mashed
1 onion finely chopped pt or 275ml 4 heaped dessertspoons
pinch of salt if desired semiskimmed milk frozen peas
pepper 1oz or 25g lowfat spread 2 carrots, chopped
few drops of lemon juice 1 dessertspoon of flour
Serves
4
2 adults and 2 kids
t rout,
Method Cod, he rring,
d salmon are
macke re l a n
1. Skin the fish and cut into 4 pieces. Wash in cold water.
r t his dish.
all sui table fo
Preparation
Preparationtime
time 20
mins
220minutes
minutes 2. Place in a saucepan with onion and lemon juice. Add the
water and milk. Cover and cook gently for 10 minutes.
Cooking
Cookingtime
time 10 3. Drain the fish, saving the stock.
mins
10 minutes
5 minutes
4. Melt the lowfat spread in a saucepan. Add the flour
Cost
Cost and cook for 2 minutes until it forms a soft ball. Remove
High
from heat and add the fish stock gradually. Bring to the
Low
boil, reduce heat and cook for another 2 minutes.
Utensils
Utensilsneeded
needed
Casserole dish 5. Grease a pie dish and add a little sauce. Place fish in dish and
Wooden spoon
Saucepan
Saucepan cover with the seasoning, remaining sauce, peas and carrots.
Handy hint 6. Using a piping bag with a rose nozzle, pipe the mashed potatoes
If the sauce becomes lumpy, place it around edge of dish or spoon the potatoes around the edge.
through the sieve into the pot below. 7. Brown under the grill or in the oven.
47
Soups Pork Dishes
Fish Cakes Try tinned s

inst e a d of w
almon
hit e fish.
Serve with Tossed Green Salad (page 72)

Ingredients
12oz or 350g cooked white 1oz or 25g of lowfat 2 beaten eggs
fish (cod or whiting) melted butter 3oz or 75g brown
6 potatoes mashed 2 dessertspoons breadcrumbs (3 slices)
pinch of salt if desired chopped parsley 2 dessertspoons flour
pepper 1 tablespoon vegetable oil
Serves
4
2 adults and 2 kids
Method
1. Place the flaked fish, potatoes, butter, parsley, salt and pepper and 1 beaten
Preparation
Preparationtime
time 30 egg in a bowl and mix gently with a fork. Place in the fridge for 30 minutes.
mins
230minutes
minutes
2. Roll into a long snake on a floured surface. Use a plas
t ic
Cooking
Cookingtime
time 15
Cut into 8 portions and shape each into a flat round. bag t o hold
15 minutes mins bre a dc rum
5 minutes 3. Dip the cakes into the second beaten egg and coat in breadcrumbs. bs.
Cost
Cost 4. Fry or grill the fish cakes until golden brown on each side.
Medium

Low
Utensils needed
Utensils needed
Wooden spoon
Frying pan
Saucepan
Handy hint
48
Soups Pork Dishes
Golden Cod
Ingredients
1 lbs or 675g cod, cut into 6 pieces 1 teaspoon vegetable oil
pinch of salt if desired 1 carrot peeled and grated
pepper 4oz or 120g lowfat grated cheese or
juice of a lemon 2oz or 60g of mature cheese
1 dessertspoon water 4 potatoes cooked, peeled and sliced
1 onion peeled and chopped
Brown bre
Serves a dc rumbs
may be use
2 adults and 2 kids d inst e a d
of po tat oe
Method s.
Preparation
Preparationtime
time 30
mins
230minutes
minutes 2. Place fish in ovenproof dish, sprinkle with salt,
pepper and juice of lemon. Add water.
Cooking
Cookingtime
time 30
mins 3. Heat oil in a pan, fry onion and carrot for 23 minutes.
30 minutes
5 minutes
Then spread over fish.
Cost
Cost 4. Put a layer of cooked potato slices on top of vegetables.
High

Low
5. Bake in the preheated oven for 30 minutes or until fish is cooked.
Utensils
Utensilsneeded
needed 6. After 20 minutes of cooking time, sprinkle with grated cheese.
sh m a y be
Any whit e fi
Shallowspoon
Wooden oven dish
mple, whit ing.
Saucepan
used, for e xa
Saucepan
Handy hint
49
Soups Pork Dishes
Salmon Surprise
Ingredients
5 mushrooms, sliced 2oz or 50g of lowfat cheese
1 tablespoon vegetable oil or 1oz or 25g of mature cheese
pt or 275ml cold water pinch of salt if desired
1 tin of peas pepper
5 potatoes (boiled) a little semiskimmed milk
1 large tin of salmon white sauce (page 21)
Serves
4
2 adults and 2 kids
Method
Preparation
Preparationtime
time 20 1. In a pan cook the sliced mushrooms in a tablespoon
mins
220minutes
minutes of oil and add to white sauce (page 21).
Cooking
Cookingtime
time 2. Empty tin of salmon, including juices into sauce mixture, add the
20
20 minutes
5 minutes mins strained peas and mix gently. Pour mixture into a casserole dish.
3. Mash potatoes adding the milk, salt and pepper,
Cost
Cost then pipe or spoon around salmon mixture.
aked c ooked

Try 8oz of fl
Low
Low
bone s or skin
fish, wit hout
4. Sprinkle salmon mixture with grated cheese and
brown lightly under a grill or bake in a preheated oven g) inst e a d
(c od or whit in
Utensils
Utensilsneeded
needed
lmon.
Saucepan 180C or 350F or Gas Mark 4 for 20 minutes.
of tinned sa
Wooden spoon
Casserole
Saucepan dish
Handy hint
50
Soups Pork Dishes
Tuna Quick Bake

Serve with a Tossed Green Salad (page 72) or vegetables of your
choice, for example, chopped carrots, peas or sweetcorn
Ingredients
2 cans of tuna in brine or drained (198g or 7oz) pinch of salt if desired
1 onion, chopped pepper
parsley sauce (page 21) knob of lowfat spread
1 teaspoon worcestershire sauce 8oz or 225g fresh brown breadcrumbs (6 slices)
fat
Serves
t t le low
Add a li
4
t he
2 adults and 2 kids
Method
t e d c h e e se t o
gra mbs
1. Flake the tuna and mix together with the onion, white parsley re a dc ru
brown b dish.
op of t he
Preparation
Preparationtime
time 10
210minutes
minutes mins sauce, Worchester sauce, salt and pepper.
fo r t h e t
2. Pour some of the fish sauce into a casserole dish. Add a layer of
Cooking
Cookingtime
time 25 breadcrumbs, followed by a layer of sauce.
mins
25 minutes
5 minutes
3. Continue layering in this way until all the ingredients have been
used up.
Cost
Cost
Low
4. Finish with a layer of breadcrumbs on the top, dot the surface
Low
with the lowfat spread and bake in the preheated oven for
Utensils needed 2025 minutes.
Utensils needed
Wooden spoon
Casserole dish 5. Serve immediately.
Saucepan
a n be ge nt ly
Tinned fish c
Handy hint
r
running wat e
rinsed unde r
ss salt y.
through the sieve into the pot below. to make it le
51
Soups Pork Dishes
Chicken C hicke n is
low in
gr e a t
fat and a
ro t e in.
AmericanStyle Chicken 53
Chicken in Barbecue Sauce 54 sourc e of p
Chicken and Broccoli Pie 55
Chicken Casserole in a Creamy Sauce 56
Chicken Casserole with Tomatoes 57
Chicken Curry 58
Chicken HotPot 59
Chicken in Mushroom Sauce 60
Chicken, Mustard and Bacon 61
Chicken Risotto 62
Chicken and Vegetable Casserole 63
Pesto and Chicken with Pasta 64
52
Soups Pork Dishes
AmericanStyle Chicken
Serve hot or cold with salad
Ingredients
3oz or 75g corn flakes (crushed)
1 egg (beaten)
1 teaspoon mixed herbs
pepper
4 chicken legs
Serves
2 adults and 2 kids
Method
Preparation
Preparationtime
time 15
mins
215minutes
minutes 2. Mix the crushed corn flakes, salt, pepper and mixed herbs
together in a bowl.
Cooking
Cookingtime
time 60
mins 3. Beat the egg in a separate bowl.
60 minutes
5 minutes
4. Dip the chicken pieces in the egg and then in the seasoned
Cost
Cost cornflake crumbs, pressing on well.
Low

Low
5. Place in a casserole dish, lined with tin foil. Bake in the
Utensils needed
preheated oven for 1 hour or until chicken is cooked.
Utensils needed
Wooden spoon
Casserole dish
Saucepan
Handy
Handyhint hint
If
Usetheasauce becomes
plastic bag tolumpy, place it
hold crushed
in
cornflakes when coating thesauce
a sieve over a pot. Work the chicken
53
Soups Pork Dishes
Chicken in Barbecue Sauce

Serve with baked potato (pages 8588) or salad
Ingredients
8 chicken thighs or legs 1 green pepper thinly sliced
2 medium onions thinly sliced 6 dessertspoons tomato sauce
pinch of salt if desired 1 dessertspoon worcestershire sauce
pepper 1 teaspoon chilli powder
Serves
2 adults and 2 kids
Method
Preparation
Preparationtime
time 15
215minutes
minutes mins 2. Mix all ingredients except the chicken to make the sauce.
3. Arrange the chicken in a single layer in the casserole dish.
Cooking
Cookingtime
time 60
60 minutes
5 minutes mins 4. Spoon sauce over the chicken.
5. Cover and bake for 5560 minutes, until the chicken is tender.
Cost
Cost
Medium

Low
Utensils needed
Utensils needed
Wooden spoon
Saucepan
Saucepan
Handy hint
54
Soups Pork Dishes
Chicken and Broccoli Pie

Serve with side salad or potatoes
Ingredients
1 teaspoon vegetable oil pt or 150ml semiskimmed milk
4 chicken fillets chopped 1lb or 450g broccoli
1 onion pinch of salt if desired
1 tin of mushroom soup or 300ml of pepper
homemade mushroom soup (page 25) 2oz or 50g brown breadcrumbs (2 slices)
1 dessertspoon of curry powder 2oz or 50g lowfat grated cheese
Serves
2 adults and 2 kids
Method
ke n
Preparation
Preparationtime
time 20
boiled c hic
A c ooked or
mins
220minutes
minutes 2. Chop the onion finely and fry for 23 minutes.
used.
3. Add the chicken pieces. Cook for 10 minutes. c ould also be
Cooking
Cookingtime
time 30
mins
30 minutes
5 minutes 4. Boil broccoli for 23 minutes.
5. Mix the milk, soup, curry powder, salt and pepper together in a jug.
Cost
Cost
High

Low 6. Put the cooked chicken pieces, onion and broccoli into the casserole dish.
y ot he r
Utensils
Utensilsneeded
needed 7. Pour in the soup mixture. Try carrot s or an
be used
Frying pan
Wooden spoon ve ge ta ble ca n
coli.
inst ea d of broc
Casserole
Saucepan dish 8. Mix breadcrumbs and cheese together and then place
on top of pie (helps prevent cheese burning).
Handy hint
If the sauce becomes lumpy, place it 9. Cook in the preheated oven for 30 minutes.
55
Soups Pork Dishes
Chicken Casserole in a Creamy Sauce

Ingredients
6 chicken portions 300ml of homemade vegetable soup (page 24)
pinch of salt if desired 1 red pepper deseeded and chopped
pepper 2 carrots, chopped
2oz or 50g of lowfat spread 5 mushrooms, peeled and sliced
pt or 425ml water 2 dessertspoons of frozen peas
2 sticks celery scrubbed and chopped
Serves
2 adults and 2 kids
Method
Preparation
Preparationtime
time 20
mins
220minutes
minutes 2. Season the chicken and fry it briefly on a dry pan (no oil) to seal it.
3. Drain well and transfer to a casserole dish.
Cooking
Cookingtime
time 60
mins
60 minutes
5 minutes 4. To make sauce
Melt the spread in a saucepan and fry the vegetables
Cost
Cost gently until they soften, but do not colour.
High

Low
5. Remove the pan from the heat, stir in the soup. Bring to the boil,
Utensilsneeded
Utensils needed stirring all the time.
Frying
Woodenpanspoon
Casserole 6. Simmer for 5 minutes.
Saucepan dish
Saucepan 7. Pour over the chicken pieces and cook on the middle shelf of a
Handy hint
If the sauce becomes lumpy, place it preheated oven for 5560 minutes until light golden brown.
56
Soups Pork Dishes
Chicken Casserole with Tomatoes

Ingredients
8 small chicken portions 1 teaspoon mixed herbs 1 chicken stock cube dissolved
2 teaspoons of vegetable oil 2 cans of tomatoes in pt or 275ml of boiling water
4 carrots (peeled and sliced) pinch of salt if desired chopped fresh parsley
4 celery sticks trimmed pepper to garnish (optional)
and sliced 1 medium onion
pinch of chilli powder 1 red pepper, sliced
Serves
2 adults and 2 kids
Method
Preparation
Preparationtime
time 40
mins
240minutes
minutes 2. Heat the oil in a pan and brown half the chicken pieces thoroughly
on all sides. This will take about 10 minutes. Remove with a spoon,
Cooking
Cookingtime
time 1.5 then fry the remaining pieces. Remove and set aside.
hours
1.5 hours
5 minutes
3. Fry the onion, carrots, celery and pepper over a medium heat for
10 minutes, stirring occasionally, until soft but not brown.
Cost
Cost Stir in the chilli powder, pepper, herbs, tomatoes and stock.
Medium

Low
4. Return the chicken to the pan, season to taste and
bring to the boil. Place in a casserole dish.
ble s he re
Utensils
Utensilsneeded
needed
Frying pan
Wooden spoon Not all ve ge ta
ed. Pick
ne ed to be us
Casserole
Saucepan dish 5. Cover and cook in the centre of the oven for 1 hour.
ava ilabili t y,
Handy hint 6. Remove the lid and continue cooking for a further ac c ording to
ost.
If the sauce becomes lumpy, place it 1530 minutes until the meat is very tender. c hoic e a nd c
through the sieve into the pot below. 7. To serve, sprinkle with the chopped fresh parsley.
57
Soups Pork Dishes
Chicken Curry
Serve with boiled brown or white rice
Ingredients
4 chicken fillets, chopped 2 dessertspoons frozen peas 1 dessertspoon flour
5 mushrooms 2 broccoli florets pt or 275ml of homemade
1 red pepper 1 clove of garlic chicken stock (page 22) or 1
1 onion 2 dessertspoons medium lowsalt chicken stock cube
2 tablespoons of sweetcorn curry powder dissolved in pt or 275ml of
1 carrot, chopped 1 teaspoon vegetable oil boiling water
Serves
2 adults and 2 kids
Method
1. Slice vegetables and garlic.
Preparation
Preparationtime
time 30
mins
230minutes
minutes 2. Dissolve the stock cube in pt or 275ml of boiling water.
3. Heat the oil in a frying pan and gently fry the onions and garlic.
Cooking
Cookingtime
time 30
mins
30 minutes
5 minutes 4. Add mushrooms, pepper, carrots, peas and broccoli to the frying
pan and cook for 23 minutes.
Cost
Cost
Medium
5. Add curry powder and flour to the pan and cook for one minute
Low
stirring all the time.
Utensils
Utensilsneeded
needed 6. Stir in the stock and chicken pieces.
Frying pan
Wooden spoon
Casserole
Saucepan dish 7. Reduce heat, cook slowly for 10 minutes without stirring.
Handy
Handyhinthint
Boil
If the4sauce
chicken legs and
becomes remove
lumpy, place it
the meatover
in a sieve from the Work
a pot. bonetheinstead
sauce
of usingthe
through chicken fillets.
sieve into the pot below.
58
Soups Pork Dishes
Chicken HotPot
Ingredients
1 teaspoon vegetable oil 1 small green pepper, chopped (optional)
4 chicken leg pieces or breasts 1pt or 575ml of homemade chicken stock
1 large onion, thinly sliced (page 22) or 1 lowsalt chicken stock cubes
8oz or 225g frozen sweetcorn or peas dissolved in 1pt or 575ml of boiling water
4 large potatoes peeled and cut into large slices pinch of salt if desired
3 large tomatoes peeled and pepper
chopped or 1 tin of tomatoes 2 sticks celery, sliced
Serves
2 adults and 2 kids
Method
Preparation
Preparationtime
time 20
mins 1. Preheat oven to 180C or 350F or Gas Mark 4.
220minutes
minutes
2. Heat the oil in the frying pan, add the chicken
Cooking
Cookingtime
time 65 and cook until brown on all sides.
mins
65 minutes
5 minutes
3. Place chicken in a casserole dish.
Cost
Cost 4. Add the onion, salt, pepper, celery and potatoes to the juices
Medium
in the frying pan and cook for 5 minutes. Drain off the fat.
Use a varie ty of
Low
e may
Utensils
Utensilsneeded
needed
5. Add the tomatoes and stock. Bring to the boil. ve ge ta bles. Thes
uc epan
Frying pan
Wooden spoon be cooked in a sa
e cooker.
6. Pour this over chicken pieces in the casserole dish.
on the top of th
Casserole
Saucepan dish
Handy hint
7. Cover and cook for 4550 minutes.
If the sauce becomes lumpy, place it 8. Add sweetcorn and/or peas and cook for another 15 minutes.
through the sieve into the pot below. 9. Serve with rice.
59
Soups Pork Dishes
Chicken in Mushroom Sauce

Ingredients
6 chicken portions Sauce
pinch of salt if desired 1 dessertspoon vegetable oil
pepper 6 mushrooms, peeled and sliced
n
1 lowsalt chicken stock cube dissolved 1 packet chicken soup A tin of chicke
or mushroom
in 6 dessertspoons of water 1 level teaspoon flour
1 dessertspoon vegetable oil pt or 425ml water n be
soup ca
Serves used inst ea d
of the sa uc e
2 adults and 2 kids
Method
1. Trim chicken joints and remove all fat and To make sauce
Preparation
Preparationtime
time 20
mins skin, then season with salt and pepper. 1. Heat the oil in a saucepan, add the
220minutes
minutes
mushrooms and cook over a low heat
2. Heat the oil in a large pan and fry the chicken until the mushrooms soften.
Cooking
Cookingtime
time 60 portions on each side until golden brown.
60 minutes
5 minutes mins 2. Stir in the soup mix and the flour,
3. Transfer the chicken portions then blend in the water.
to a casserole dish.
Cost
Cost 3. Bring to the boil and simmer for 5 minutes.
High
4. Pour the stock into the pan and stir,
Low
using a wooden spoon. Mix any crispy 4. Stir in the juices from the frying pan.
Utensils
Utensilsneeded
needed pieces from the sides of the pan. Boil
Frying pan
Wooden spoon for a few minutes. Keep for sauce. 5. Pour the sauce over the chicken joints.
Casserole
Saucepan dish
6. Cook in a preheated oven 190C or
Handy hint 375F or Gas Mark 5 for 5060 minutes
If the sauce becomes lumpy, place it until the chicken is fully cooked.
60
Soups Pork Dishes
Chicken, Mustard and Bacon

Ingredients
8 chicken portions skinned 1pt or 575ml homemade chicken stock
8 back rashers trimmed (page 22) or 1 lowsalt chicken stock cube
pepper dissolved in 1pt or 575ml of boiling water.
1 dessertspoon mustard powder 2 carrots, chopped
3 dessertspoons plain flour 1 onion, sliced
2 dessertspoons lemon juice 1 leek, chopped
Serves
2 adults and 2 kids
Method
Preparation
Preparationtime
time 15
mins
215minutes
minutes 2. Wrap the chicken pieces in the bacon rashers and
secure each one with a cocktail stick.
Cooking
Cookingtime
time 1.5
hours 3. Cook until brown on all sides in a dry pan.
1.5 hours
5 minutes
4. Remove from the pan with a spoon and put to one side.
Cost
Cost
High
5. Add the mustard powder, flour and pepper into the
Low
pan and cook, stirring for 1 minute.
Utensils
Utensilsneeded
needed 6. Fry the onions in the pan for 510 minutes or until softened
Large frying
Wooden spoonpan but not brown. Add in the stock, lemon juice, carrots and
Casserole
Saucepan dish
leek and bring to the boil stirring continuously.
Handy hint
If the sauce becomes lumpy, place it 7. Place the chicken pieces in a casserole dish, add the stock from the
in a sieve over a pot. Work the sauce frying pan and cover. Cook in preheated oven for 11 hours.
61
Soups Pork Dishes
Chicken Risotto
Ingredients
10oz or 280g long grain rice pinch of salt if desired pt or 425ml of homemade
1 clove of garlic pepper chicken stock (page 22) or
1 green or red pepper, chopped 3 or 4 chicken fillets 1 lowsalt chicken stock
5 small mushrooms, 1 teaspoon vegetable oil cube dissolved in pt or
peeled and chopped 1 carrot, chopped 425ml of boiling water.
1 small packet (or 1 small 1 onion, chopped
tin) of frozen corn 1 leek, chopped
Serves
2 adults and 2 kids
Method
1. Boil rice for approximately 5 minutes, and drain.
Preparation
Preparationtime
time 30
mins
230minutes
minutes 2. Cut chicken fillets into cubes.
3. Crush the garlic or chop into fine pieces.
Cooking
Cookingtime
time 30
mins
30 minutes
5 minutes 4. Fry chicken pieces in vegetable oil.
5. Add the garlic, onions, peppers, mushrooms,
Don't Forge t !
Cost
Cost
High
carrots and leeks. Fry gently.
Low
to prevent
S tir freque nt ly
6. Add rice to pan.
st icking
Utensils
Utensilsneeded
needed
Frying pan
Wooden spoon 7. Stir in stock, add corn, salt and pepper. the riso tt o from
the pa n.
to the bo tt om of
Saucepan
Saucepan
8. Bring to boil and cook gently for 30 minutes, or
Handy hint until all the liquid has been absorbed.
in a sieve over a pot. Work the sauce 9. Season to taste.
62
Soups Pork Dishes
Chicken and Vegetable Casserole

Serve with boiled potatoes or rice
Ingredients
4 chicken portions pt or 275ml of homemade 2 dessertspoons lemon juice
3 large carrots chicken stock (page 22) or dessertspoon mixed herbs
2 onions 1 lowsalt chicken stock pinch of salt if desired
2 celery stalks cube dissolved in pt or pepper
6 mushrooms 275ml of boiling water. 2 dessertspoons of frozen peas
Serves
4
2 adults and 2 kids
Method
Preparation
Preparationtime
time 15
mins
215minutes
minutes 2. Wash, peel and chop carrots, onion, celery and mushrooms.
3. Place chicken portions in a casserole dish with all the veg.
Cooking
Cookingtime
time 1.5
hours
1.5 hours
5 minutes 4. Pour in chicken stock, lemon juice, mixed herbs, salt and pepper.
5. Bake for 11 hours or until chicken is cooked.
Cost
Cost
Medium

Low 6. Serve with baked potato (pages 8588) or rice.
Utensils needed
Utensils needed
ca n be
Wooden spoon
Any ve ge tables
Casserole dish
Saucepan
mushrooms
used inst ea d of
k
and carrot s. Pic
Handy hint
labilit y,
in a sieve over a pot. Work the sauce ac cording to avai
.
through the sieve into the pot below. choic e and cost
63
Soups Pork Dishes
Pesto and Chicken with Pasta

Serve with a side salad
Ingredients
4 chicken fillets chopped pinch of salt if desired
12oz or 340g pasta pepper
1 red or green pepper 1 teaspoon vegetable oil
3 teaspoons green pesto 1 small onion chopped
Serves
ca n be
Any ve ge table
4
2 adults and 2 kids
Method
sh.
1. Cook the pasta as instructed on the pack. added to this di
Preparation
Preparationtime
time 5
mins
25 minutes
minutes 2. Heat the vegetable oil in a frying pan. Add the chopped onion.
Fry for 2 minutes. Add the chopped chicken and fry for 810
Cooking
Cookingtime
time 20 minutes, turning occasionally. Season with salt and pepper.
mins
20 minutes
5 minutes
3. Chop the red or green pepper.
Cost
Cost 4. Add the chopped pepper, pasta and pesto sauce to the chicken.
Medium
Stir well. Cook for a further 5 minutes.
Low
5. Serve hot.
Utensils
Utensilsneeded
needed
Frying pan
Wooden spoon
De lic ious spr
Saucepan
Saucepan inkled wit h
roast ed pine
nut s.
Handy hint
64
Soups Pork Dishes
Fruit, vegetables
and vegetarian
dishes
Fruit Smoothies 66
Cheese, Onion and Potato Pie 67
Mushroom Bake 68
Spanish Omelette 69
Spicy Potato Wedges 70
StirFry Vegetables 71
Tossed Green Salad 72
Veggie Burger 73
Vegetarian Casserole 74
Vegetable Curry 75
Vegetable Goulash 76
Vegetable Lasagne 77
Vegetable Pasta Bake 78
Vegetable Risotto 79
65
Soups Pork Dishes
Fruit Smoothies
Ingredients
12 pieces of large fruit cup of freshly squeezed fruit juice
(for example, apple and pear) (for example, orange or lemon)
carton of lowfat diet yoghurt 1 teaspoon of honey
(natural, strawberry, orange or vanilla) 4 ice cubes
:
t y of f ruit
1 cup of lowfat milk
Use a varie i,
nge s, kiw
apple s, ora
Serves rape s,
se edle ss g nas.
y a nd ba na
2 adults and 2 kids
Method st rawbe rr
1. Make sure all the ingredients are chilled before use.
Preparation
Preparationtime
time 10
mins
210minutes
minutes 2. Wash and peel fruit.
3. Blend fruit, yoghurt, milk and juice together until creamy.
Cooking
Cost time
Low

5 minutes 4. Add honey and ice cubes and blend again.
Utensils needed 5. Serve in a tall glass and place a marshmallow on top.

Cost
Liquidiser or blender
Low
Juice Squeezer
Not re c omme
nded as a
Utensils needed
Handy hint be t we e n me
For a treat,
Wooden try adding
spoon al snack for
oral he alt h pu
marshmallows
Saucepan and honey. rpose s.
Handy hint
66
Soups Pork Dishes
Cheese, Onion and Potato Pie

Serve with baked beans or salad
Ingredients
8 large potatoes
1 onion, grated
4oz or 100g of lowfat grated cheese or 2oz or 50g of mature cheese
pepper
Serves
4
2 adults and 2 kids
Method
Preparation
Preparationtime
time 15
mins
215minutes
minutes 2. Boil the potatoes, strain and mash.
3. Add onion, grated cheese, salt and pepper to the potatoes.
Cooking
Cookingtime
time 20
mins
20 minutes
5 minutes 4. Place in a casserole dish.
5. Put under the grill for a few minutes to form a crust on the potato,
Cost
Cost
Low
or bake in a preheated oven for 20 minutes.
Low
Utensils
Utensilsneeded
needed
Casserole
Wooden dish
spoon
Saucepan
Saucepan
Handy hint
67
Soups Pork Dishes
Mushroom Bake
Serve with side salad or potatoes
Ingredients
16 mushrooms, peeled and sliced 1 red and 1 green pepper, chopped
8oz or 225g breadcrumbs 2 onions, chopped
Dessertspoon of vegetable oil Topping
6oz or 180g of lowfat grated cheese 2oz or 50g lowfat grated cheese
or 3oz or 90g of mature cheese 2oz or 50g brown breadcrumbs
Serves
4
2 adults and 2 kids
Method
Preparation
Preparationtime
time 20
mins
220minutes
minutes 2. Heat the oil in the frying pan.
3. Add the onions and peppers and cook for 5 minutes.
Cooking
Cookingtime
time 20 Keep covered during cooking.
mins
20 minutes
5 minutes
4. Add mushrooms. Cook for another 5 minutes, with the lid on.
Cost
Cost
Low
5. Add 6oz or 180g of breadcrumbs and 4oz or 110g cheese.
Low
6. Mix well together and place in casserole dish.
Utensils
Utensilsneeded
needed
Frying pan
Wooden spoon 7. Top with grated cheese and breadcrumbs mixed together.
Casserole
Saucepan dish
8. Bake in a preheated oven for 20 minutes.
Handy hint
68
Soups Pork Dishes
Spanish Omelette
Ingredients
1 dessertspoon vegetable oil pinch of salt and pepper 2 large potatoes boiled
2 onions, chopped if required and chopped
1 red pepper, cored and chopped 4 eggs 1 dessertspoon chopped parsley
use
A good way to
to.
Serves le f tove r po ta
4
2 adults and 2 kids
Method
1. Heat 1 dessertspoon of oil in a frying pan.
Preparation
Preparationtime
time 10
210minutes
minutes mins 2. Add the onions and cook until soft.
3. Add the red pepper, cook for 5 minutes.
Cooking
Cookingtime
time 15
mins
15 minutes
5 minutes 4. Beat the eggs in a bowl. Add salt and pepper.
5. Stir the potatoes, parsley and fried vegetables into the egg mixture.
Cost
Cost
Low

Low 6. Pour the egg mixture into the heated frying pan and spread evenly to the edge.
Utensils needed 7. Cook for 5 minutes until the egg mixture comes away from the side of the pan.
Utensils needed
Wooden spoon
Frying pan 8. Place the pan under a preheated moderate grill for about
Saucepan
3 minutes to cook the top of the omelette.
Handy hint
69
Soups Pork Dishes
Spicy Potato Wedges

Ingredients ral yoghur t,
Cover wit h natu
chee se or salsa.
4 medium size potatoes
2 tablespoons of vegetable oil lowfat grat ed
1 teaspoon cayenne pepper
black pepper
Serves
2 adults and 2 kids
Method
Preparation
Preparationtime
time 15
mins
215minutes
minutes 2. Wash and cut potatoes into 8 wedges (leave skin on).
3. Place in a container and pour vegetable oil over
Cooking
Cookingtime
time 35
mins them. Close container and shake.
35 minutes
5 minutes
4. Sprinkle wedges with cayenne pepper and pepper
c e s to alt e r
and close container and shake again. Try ot he r spi
ajun, India n,
Cost
Cost
Medium
Low flavours C
arlic.
Me xic a n or g
5. Place wedges on baking tray.
Utensilsneeded
Utensils needed 6. Cook for 35 minutes until golden brown.
Plastic
Woodencontainer
spoon
Baking
Saucepantray
Large bowl
Handy hint
70
Soups Pork Dishes
StirFry Vegetables
Serve with noodle, boiled rice or pasta
Ingredients
1 green pepper pt or 150ml of homemade 3 carrots
1 yellow pepper vegetable stock or 1 lowsalt lb or 225g french peas
10 mushrooms, peeled stock cube dissolved in or string beans
1 onion pt or 150ml water
1 dessertspoon of vegetable oil pepper
Serves
4
2 adults and 2 kids
Method
1. Peel and slice the carrots.
Preparation
Preparationtime
time 15
mins
215minutes
minutes 2. Slice the peppers, onion and mushrooms thinly.
3. Heat the oil in a frying pan. Add the mixed vegetables and stir well.
Cooking
Cookingtime
time 20
se your
You c a n c hoo
mins
20 minutes
5 minutes 4. Add the stock. Keep stirring.
table s.
5. Cover the vegetables and cook gently for 105 minutes, favourit e ve ge
Cost
Cost
Low
until the vegetables are tender but still crisp. Add the
Low peas or beans and cook for a further 35 minutes.
Utensils needed
Utensils needed
Wooden spoon
Frying pan
Saucepan
Handy hint
71
Soups Pork Dishes
Tossed Green Salad d

ut, pe as, dic e
Try ma nge to s.
ive s a nd nut
mushrooms, ol
Ingredients
7oz or 200g mixed lettuce leaves Dressing
cucumber 3 tablespoons olive oil
34 tomatoes 1 teaspoon whole grain mustard
1 medium carrot 1 teaspoon of runny honey
1 spring onion, chopped (optional) 1 tablespoon of lemon juice
4 teaspoons sweet corn (optional) pinch of salt if desired
1 stick celery, chopped (optional) pepper
Serves
4
2 adults and 2 kids
Method
Dressing When ready to serve
Preparation
Preparationtime
time 15 1. Place all ingredients in jar with a secure lid. 1. Drizzle dressing over the salad and toss to coat.
mins
210minutes
minutes
2. Make sure lid is on tightly. 2. Sprinkle grated carrot on top.
Cooking
Cost time 3. Shake well to mix ingredients together.
Low
5 minutes

Salad s
Utensils
Cost needed
1. Wash, drain and gently pat the lettuce leaves. Spinac h le ave
t y.
are ve ry tas
Large serving bowl
Low
Jar with secure lid (Jam jar)
2. Tear leaves into small pieces.
Handy hint
Utensils needed
Complete
Wooden spoonthe meal with 3. Wash, dry and slice cucumber.
wholemeal
Saucepan bread (page 128) and
hard boiled eggs, chopped ham 4. Wash tomatoes and cut each into eight pieces.
Handy
steak orhint
sliced chicken breast or
Spaghetti
If the sauceBolognese (pageplace
becomes lumpy, 36). it 5. Wash, peel and grate carrot.
6. Mix lettuce, cucumber and
tomatoes in large bowl.
72
Soups Pork Dishes
Veggie Burger
Serve with a crunchy mixed salad
Ingredients
1 leek or onion, finely chopped 5 potatoes, cooked and mashed
1 clove garlic, crushed pinch of salt if desired
5 mushrooms, peeled and chopped pepper
1 carrot, finely chopped wholemeal breadcrumbs
2 dessertspoons chopped parsley 1 dessertspoon of vegetable oil
ot e in
For e x t ra pr
Serves
2 adults and 2 kids le nt ils
Method inc lude some
1. Heat the vegetable oil, add the onion or leek and fry until softened.
Preparation
Preparationtime
time 15
mins
215minutes
minutes 2. Add mushrooms, carrot and garlic and fry for 5 minutes.
3. Strain off any liquid.
Cooking
Cookingtime
time 5
mins
5 minutes
minutes 4. Add vegetables and parsley to the mashed potato.
5. Season with salt and pepper.
Cost
Cost
Low

Low 6. Divide mixture into 8 portions and shape into rounds.
Utensils needed 7. Coat with breadcrumbs. Grill or fry for two minutes on both
Utensils needed sides until golden.
Wooden spoon
Frying pan
Saucepan
Handy hint
73
Soups Pork Dishes
Vegetarian Casserole
Ingredients
2lbs or 900g vegetable mix: potatoes, 1pt or 575ml of homemade vegetable stock
carrots, onions, turnips, peas, lentils, etc. (page 22) or 1 lowsalt vegetable stock cube
pinch of salt if desired dissolved in 1pt or 575ml of boiling water.
pepper
ot e in
For e x t ra pr
le nt ils
Serves inc lude some
2 adults and 2 kids
Method
Preparation
Preparationtime
time 20
mins
220minutes
minutes 2. Slice potatoes and put a layer in the bottom of the casserole dish.
3. Layer vegetables over the potatoes.
Cooking
Cookingtime
time 1.5
hours
1.5 hours
5 minutes 4. Repeat layering until the dish is full. Season between the layers.
5. Finish with a layer of potatoes.
Cost
Cost
Medium

Low 6. Add vegetable stock.
Utensils
Utensilsneeded
needed 7. Sprinkle with breadcrumbs and cheese and
Frying pan
Wooden spoon return to the oven for 30 minutes.
Casserole
Saucepan dish
8. Cover and cook in the preheated oven for 1 hours.
Handy hint
74
Soups Pork Dishes
Vegetable Curry
Serve with rice or pasta
Ingredients
1 dessertspoon vegetable oil 1 or 2 apples, cored and peeled 1 dessertspoon dessicated
1 chopped onion 1 dessertspoon flour coconut (optional)
1pt or 575ml of homemade pinch of salt if desired 2oz or 50g sultanas
vegetable stock (page 22) or pepper 1 teaspoon lemon juice
1 lowsalt vegetable stock 2lbs or 900g mixed vegetables 1 tin peas or beans
cube dissolved in 1pt or (peeled mushrooms, 1 dessertspoon chutney
575ml of boiling water carrots, celery) (optional)
Serves
4
2 adults and 2 kids 2 dessertspoons curry powder 1 teaspoon brown sugar
Preparation
Preparationtime
time 30
mins
230minutes
minutes
Method
1. Prepare the mixture of vegetables. Wash them and chop into cubes.
Cooking
Cookingtime
time 50
mins Place in a saucepan.
50 minutes
5 minutes
2. Add the apple, lentils, lemon juice, coconut, sultanas, brown sugar
Cost
Cost and chutney. Add pt or 425ml of stock and boil for 20 minutes.
Low

Low
3. Heat the oil and fry the onion until it is soft.
Utensils
Utensilsneeded
needed 4. Stir in the curry powder, flour and remainder of stock.
Frying pan
Wooden spoon
Saucepan
Saucepan 5. Bring to the boil. Add this to the mixed vegetables and season.
Handy hint 6. Simmer for 10 minutes. Reduce heat and cook
If the sauce becomes lumpy, place it slowly for another 20 minutes.
75
Soups Pork Dishes
Vegetable Goulash
Ingredients
2lb or 900g mixed vegetables i.e. carrots, 1 red pepper
potatoes, mushrooms, corn, courgettes, etc. 1 green pepper
2 onions, finely chopped 4 dessertspoons tomato puree
1 clove of garlic, finely chopped 2 dessertspoons paprika
1 dessertspoon cooking oil pinch of salt if desired
14oz or 400g can of chopped tomatoes pepper
Serves
ot e in
For e x t ra pr
2 adults and 2 kids
Method le nt ils,
inc lude some
e y.
Preparation
Preparationtime
time 40
mins
be a ns or barl
240minutes
minutes 2. Cut the vegetables into bitesized pieces.
3. Heat the oil and fry the onions and garlic in the oil for 5 minutes.
Cooking
Cookingtime
time 40
mins
40 minutes
5 minutes 4. Mix in the chopped vegetables, tomatoes, tomato puree,
paprika and seasoning. Fry for another 5 minutes.
Cost
Cost
Medium
5. Transfer to a casserole dish. Bake in the oven until the
Low
vegetables are cooked for about 40 minutes.
Utensils needed
Utensils needed
Wooden spoon
Casserole dish
Saucepan
Handy hint
76
Soups Pork Dishes
Vegetable Lasagne
Serve with crunchy side salad
Ingredients
1 large onion, sliced 2 dessertspoons tomato sauce pt or 275ml of homemade
1 green pepper, sliced 8oz or 225g lasagne or medium vegetable stock (page 22) or
1 yellow pepper, sliced box of easicook lasagne lowsalt vegetable stock
10 mushrooms, peeled 23 dessertspoons of lowfat cube dissolved in pt or
and sliced grated cheese or mature cheese 275ml of boiling water.
3 carrots, finely chopped pinch of salt if desired pt or 275ml white
1 can kidney beans pepper sauce (page 20)
Serves
4
2 adults and 2 kids 1 can tomatoes mixed herbs
Preparation
Preparationtime
time 30
mins
230minutes
minutes
Method
Cooking
Cookingtime
time 25
mins
25 minutes
5 minutes 2. Fry the onions, peppers, mushrooms and carrots for 35 minutes.
3. Add the tomato sauce, kidney beans, tomatoes and
Cost
Cost
Medium
vegetable stock. Season with salt and pepper.
Low
4. Layer the sheets of lasagne and vegetables in a casserole dish: starting
Utensilsneeded
Utensils needed with a layer of vegetables and finishing with a layer of lasagne.
Casserole dish
Wooden spoon
Frying pan
Saucepan 5. Make the white sauce (page 20) and pour on top.
Saucepan
Handy hint 6. Sprinkle with mixed herbs and grated cheddar cheese.
in a sieve over a pot. Work the sauce 7. Bake in the preheated oven for 2025 minutes.
77
Soups Pork Dishes
Vegetable Pasta Bake

Ingredients
1 dessertspoon vegetable oil 2 dessertspoons tomato sauce 1 pt or 575ml cheese
1 onion, chopped 1 or 2 cloves of garlic sauce (page 21)
1 green pepper, sliced mixed herbs 3 dessertspoons wholemeal
8 mushrooms, peeled and sliced pepper breadcrumbs
1 tin tomatoes 200g or 8oz pasta
Serves
4
2 adults and 2 kids
Method
Preparation
Preparationtime
time 30
mins
230minutes
minutes
2. Heat the oil, fry the onion, pepper, mushrooms and crushed garlic for 5 minutes.
Cooking
Cookingtime
time 15 3. Add the tomatoes, tomato sauce, mixed herbs and a little pepper.
mins
15 minutes
5 minutes
4. Bring to the boil, reduce heat and simmer for 20 minutes.
Cost
Cost 5. Cook the pasta in boiling water for 1215 minutes until it is soft.
Medium
Drain the pasta and add to the vegetable mix.
Low
6. Stir and cook gently for 23 minutes.
Utensils
Utensilsneeded
needed
Frying pan
Wooden spoon 7. Put the pasta and vegetable mix into and a casserole dish and cover with a thick
Casserole
Saucepan dish
cheese sauce (page 21).
Handy hint
If the sauce becomes lumpy, place it 8. Sprinkle with grated cheese and breadcrumbs.
9. Bake in the preheated oven for 1015 minutes.
78
Soups Pork Dishes
Vegetable Risotto
Serve with side salad
Ingredients
10oz or 280g brown or wholegrain rice 6 mushrooms, peeled and chopped
pt or 275ml homemade vegetable stock 1 finely chopped onion
(page 22) or lowsalt vegetable stock cube 1 can of kidney beans
dissolved in pt or 275ml of boiling water 1 green pepper, finely chopped
1 dessertspoon vegetable oil 1lb or 450g tin tomatoes
lb or 225g bag of frozen peas
Serves
4
2 adults and 2 kids
Preparation
Preparationtime
time 20
Method
220minutes
minutes mins 1. Rinse rice and cook in stock for 10 minutes.
2. Heat the oil. Fry the chopped onion, mushrooms and pepper
Cooking
Cookingtime
time 20 in the oil for 5 minutes.
mins
20 minutes
5 minutes
3. Add the frozen peas, kidney beans and tomatoes to the fried
vegetables and heat gently.
Cost
Cost
Low

Low 4. Stir in the rice and cook for 10 minutes until the liquid has
been absorbed.
Utensils
Utensilsneeded
needed
Frying pan
Wooden spoon
Casserole
Saucepan dish
Handy hint
79
Soups Pork Dishes
Snacks and
Light Meals
A Graze Box 81
Snack Attack 82
Traditional Packed Lunch 83
Bacon Surprise 84
Baked Potato with Bacon and Sweetcorn 85
Baked Potato with Savoury 86
Minced Beef and Tomato
Baked Potato with Tuna and Potato 87
Baked Potato with Turkey and Ham 88
Chicken Tortillas 89
French Bread Pizza 90
Macaroni Cheese 91
Pancakes 92
Pizza Baps 93
Pizza Quick 94
Bacon and Mushroom Quiche 95
Salmon and Tomato Quiche 96
Quiche Lorraine 97
Potato Cakes 98
TeaTime Scramble 99
Toasted Cheese 100
80
Soups Pork Dishes
A Graze Box
Ideal to munch on looking at
TV, studying or just grazing!
Ingredients
1 tablespoon dried fruit raisins, sultanas, apricots etc
40g nuts sunflower seeds, almonds, shelled nuts, cashews, hazelnuts
Method
1. Place ingredients into an airtight container.
Serves
12 adult
adults and 2 kids 2. Put on lid and shake well mixing all the flavours
Caut ion
of the nuts and dried fruit together.
Preparation
Preparationtime
time 5 3. Store in a cool dry place. This is not s
ui table
mins
25 minutes
minutes
for c hildre n
4. Eat within 14 days of preparation. unde r
5 ye ars of a
Cooking
Cost time ge !
Medium
5 minutes
Cost
Utensils needed
Airtight
Low container lunch box
Handy hints
Utensils needed
You can spoon
Wooden make enough for a week
or according
Saucepan to your budget.
Buy the broken nuts in the health
Handy hint
shops as they are cheaper.
81
Soups Pork Dishes
Snack Attack
Green Orange Red
Fruit or Brown scones Plain biscuits Sweet or chocolate biscuits

Crackers Plain scones Cookies or buns or muffins
Brown bread Pretzels Cakes and tarts
High fibre breakfast cereals Bagels Icecream
Plain popcorn Rolls Chocolate
Peanut with banana on brown bread Crisps
Peanuts
Chocolate spread
S alted, buttered or toffee coated popcorn
High fibre cereal bar (nuts and grains) C

ereal bars coated with sweet
layer or chocolate
Yoghurt Frozen yoghurt Chocolate or toffee

1. Natural yoghurts Full fat yoghurts flavoured yoghurts
2. Diet yoghurt Lowfat custard
3. Yoghurt drinks Sugar free jelly
Fresh fruit Raisins or dried fruit

Vegetable sticks e.g. carrots
Baked potato Pizza Chips

Brown bread with luncheon meat, Burgers
tuna and sweet corn Sausages, rashers or pudding
Homemade oven chips Sausage rolls
Homemade spicy wedges
82
Soups Pork Dishes
Traditional Packed Lunch

Choose one item from each box
1. FRUIT
One apple, orange, banana, pear or peach Handful of grapes, strawberries or blackberries
Two plums, mandarins or kiwis Any other fruit
2. BREAD
Alternative suggestions
Serves Wholemeal or highfibre bread Pitta bread
2for
adults and 2 lunches
packed kids Brown or white soda bread Scones
Brown or white bread Banana bread
1. Salad Boxtime
Preparation French stick Wraps
Egg, lettuce, tomato, onion, cucumber, lowfat
2 minutes
coleslaw, sliced peppers, sweetcorn, carrot sticks 3. Fillings
Cooking time
2. Pasta Dishes Tuna and sweetcorn Hard boiled eggs mixed with onion
5 minutes
Pasta, tuna and sweetcorn Cold chicken mashed in natural in natural yoghurt and lettuce
Pasta, tomato and ham yoghurt and cucumber Grated lowfat cheese with tomato and lettuce
Cost Sliced ham and tomato sauce and lettuce Peanut butter and banana
3. Grilled chicken (with the skin removed) and salad
Low Curried tuna and lettuce Sliced beef
Utensils neededcrackers and lowfat cheese

4. Wholegrain
Wooden spoon 4. DRINK
Saucepan
Milk Homemade soup
Handy hint Yoghurt Water
If the sauce becomes lumpy, place it Fruit juice*
through the sieve into the pot below. *Should only be taken with meals due to the high sugar content
83
Soups Pork Dishes
Bacon Surprise
Ingredients
4 slices white or brown bread
Small amount of lowfat spread
4oz or 110g of lowfat grated cheese
4 back rashers Add some gr
a t ed
onion for flavo
ur.
Serves
12 adult
adults and 2 kids
Method
1. Cut off crusts of bread. Roll out bread thinly.
Preparation
Preparationtime
time 5
mins
25 minutes
minutes 2. Spread lightly with lowfat spread.
3. Put 1oz or 25g grated cheese on each slice of bread and
Cooking
Cookingtime
time 10
mins roll up tightly.
10 minutes
5 minutes
4. Wrap each roll with a rasher and grill until golden brown
Cost
Cost or bake in the oven at 180C.
Low

Low
Utensils needed
Wooden spoon
Saucepan
Handy hint
84
Soups Pork Dishes
Baked Potato with

Bacon And Sweetcorn Filling
Ingredients
2 large potatoes scrubbed but not peeled
4 rashers
6 dessertspoons tinned sweetcorn pepper
Serves
2 adults and 2 kids
Method
Potato Filling
Preparation time
Preparation time 10
10 minutes mins 1. Preheat the oven to 220C or 1. Grill the rashers and cut into small pieces.
2 minutes 425F or Gas Mark 7.
2. Cut the potato in half and carefully
Cooking time 20 2. Wash the potatoes, then prick scoop the centre out of the potato.
Cooking time mins
20 minutes them all over with a fork
5 minutes 3. Mix this potato with the sweetcorn,
Cost 3. Bake in a preheated oven for 1 rashers and pepper.
Low

Cost hours or until the inside is tender.
4. Return the mixture to potato skin.
Low
Utensils needed 4. For the microwave method, follow the
instructions given in the manual. 5. Place in a hot oven and bake until
Oven tray
Utensils needed warmed through and golden.
Wooden spoon
Handy hint
Saucepan
Parboil the potatoes in their skins for
Handy
about 20hintminutes, then prick them
and
If thecover
saucethem
becomeswithlumpy,
oil and bake
place it for
e a ns a nd
Gre at wit h b
15 aminutes
in inaapot.
sieve over conventional oven
Work the sauce
ed c he e se.
180C orthe350F
sieveorinto
Gasthe
Mark
pot 4.
lowfat grat
through below.
85
Soups Pork Dishes
Baked Potato with Savoury

Minced Beef and Tomato Filling
Ingredients
2 large baked potatoes tomato slices for garnish
1 medium onion 1 dessertspoon tomato puree
pinch of salt if desired 40z or 110g lean minced beef
pepper
Serves
2 adults and 2 kids
Method
Potato Filling
Preparation time
Preparation time 10 1. Preheat the oven to 220C or 1. Fry the minced beef, onion and tomato puree
10 minutes mins
2 minutes 425F or Gas Mark 7. until well cooked and drain any excess fat.
Cooking time 20 2. Wash the potatoes, then prick 2. Cut the potato in half and carefully scoop the
Cooking time mins
20 minutes them all over with a fork centre out of the potato.
5 minutes
Cost 3. Bake in a preheated oven for 1 3. Mix this potato with the mince. Add the salt
Low
hours or until the inside is tender. and pepper.
Cost
Low
4. For the microwave method, follow the 4. Return the mixture to the potato skins.
Utensils needed
Oven tray instructions given in the manual.
Utensils needed 5. Place in a hot oven and bake until warmed
Wooden spoon through and slightly browned on top.
Handy hint
Saucepan
Handy
and
If thecover
saucethem
becomeswithlumpy,
oil and bake
place it for
15 aminutes
in inaapot.
Work the sauce
180C orthe
through 350F
sieveorinto
Gasthe
Mark
pot 4.
below.
86
Soups Pork Dishes
Baked Potato with

Tuna and Potato Filling
Ingredients
2 large baked potatoes pinch of salt if desired
7oz/200g can tuna fish, flaked pepper
40z/110g back bacon, grilled until crisp, crumbled
Serves
2 adults and 2 kids
Method
Potato Filling
Preparation time
Preparation time 10
10 minutes mins 1. Preheat the oven to 220C or 1. Cut the potato in half and carefully scoop the
2 minutes 425F or Gas Mark 7. centre out of the potato.
Cooking time 20 2. Wash the potatoes, then prick 2. Mix this potato, tuna and chopped bacon
Cooking time mins
20 minutes them all over with a fork together.
5 minutes
Cost 3. Bake in a preheated oven for 1 3. Add a little salt and pepper.
Low

4. Return the mixture to the potato skins.
Low
instructions given in the manual. 5. Place in a hot oven and bake until warmed
Oven tray
Utensils needed through and slightly browned on top.
Wooden spoon
Handy hint
Saucepan
Handy
and
If thecover
saucethem
becomeswithlumpy,
oil and bake
place it for
15 aminutes
in inaapot.
Work the sauce
180C orthe
through 350F
sieveorinto
Gasthe
Mark
pot 4.
below.
87
Soups Pork Dishes
Baked Potato with

Turkey and Ham Topping
Ingredients
2 large baked potatoes 4oz or 110g cooked turkey
1 dessertspoon of peas 4oz or 110g cooked ham
1 teaspoon of lowfat mayonnaise
Serves
2 adults and 2 kids
Method
Preparation time 10
Potato Filling
Preparation time 1. Preheat the oven to 220C or 1. Cut the potato in half and carefully scoop the
10 minutes mins
2 minutes 425F or Gas Mark 7. centre out of the potato.
Cooking time 20
2. Wash the potatoes, then prick 2. Slice the turkey and ham and add to the
Cooking time mins
20 minutes
5 minutes them all over with a fork mashed potato flesh.
Cost 3. Bake in a preheated oven for 1 3. Stir in peas and a little mayonnaise.
Low
Low 4. Add a little salt and pepper.
Oven tray instructions given in the manual. 5. Return the mixture to the potato skins.
Utensils needed
Wooden spoon 6. Place in a hot oven and bake until warmed
Handy hint
Saucepan
Parboil the potatoes in their skins for through and slightly browned on top.
Handy
and
If thecover
saucethem
becomeswithlumpy,
oil and bake
place it for
15 aminutes
in inaapot.
Work the sauce
180C orthe
through 350F
sieveorinto
Gasthe
Mark
pot 4.
below.
88
Soups Pork Dishes
Chicken Tortillas
Serve with lowfat natural yoghurt or sour cream
Ingredients
2 chicken fillets 4oz or 100g lowfat grated cheese
1 green pepper 4 tortilla wraps
1 red pepper 1 tablespoon chilli powder mix
1 small onion 1 teaspoon vegetable oil
ke d
Method
t s c a n be ba
e n nugg
e t s.
Serves e n fille
8 c hick k
1. Cut the chicken into small strips.
o f c hic
inst e a d
2 adults and 2 kids
2. Slice the peppers and onions into thin strips. in ove n
Preparation
Preparationtime
time 5 3. Fry the chicken in the olive oil over a medium heat for 810 minutes.
mins
25 minutes
minutes
4. Add the chilli powder mix and vegetables.
Cooking
Cookingtime
time 5. Stir fry for a further 3 minutes until the seasoning mix tion
15
15 minutes
5 minutes mins
coats them thoroughly to make a juicy filling. For a he al thy op
ot
add grat ed carr
Cost
Cost
6. Heat the tortillas in either: or mushrooms.
Low
Oven Preheat the oven to 180C or Gas Mark 4.
Low
Wrap in tin foil and heat for 15 minutes.
Utensils needed Microwave Place on a plate, cover with cling film and
Utensils needed heat for 1 minute on full power.
Wooden spoon
Frying pan
Saucepan
7. Place the chicken mix on top of the wrap, sprinkle cheese on
Handy hint top and roll the tortilla around the filling to make a fajita.
in a sieve over a pot. Work the sauce 8. Serve with Tossed Green Salad (page 72).
89
Soups Pork Dishes
French Bread Pizza

Ingredients
1 French baguette or 1 wholemeal baguette, cut in half
black pepper
2 tomatoes, sliced
2 dessertspoons (30ml) tomato sauce
2oz or 50g lowfat cheese, grated Try adding cooked ham,
peppers, mushrooms
Serves for extra taste
2 adults and 2 kids
Method
1. Preheat the grill.
Preparation
Preparationtime
time 5
mins
25 minutes
minutes 2. Spread the tomato sauce over the cut surfaces of the baguette.
3. Top with slices of tomato and season with black pepper.
Cooking
Cookingtimetime 2
mins
25 minutes
minutes 4. Sprinkle with the cheese.
5. Grill for about 2 minutes until the cheese has melted and
Cost
Cost
Low
is beginning to bubble.
Low
Utensils needed
Wooden spoon
Saucepan
Handy hint
90
Soups Pork Dishes
Macaroni Cheese
Ingredients
6oz or 180g quickcooking macaroni Topping
cheese sauce (page 21) 2oz or 50g lowfat grated cheddar cheese
pinch of salt if desired 2oz or 50g brown breadcrumbs
Method
Serves
4
2 adults and 2 kids 2. Cook macaroni in lightly salted boiling water and drain.
3. Make the cheese sauce. (See sauces, page 21).
Preparation
Preparationtime
time 10
210minutes
minutes mins 4. Add cooked macaroni to cheese sauce and pour into a large pie dish.
5. Top with grated cheese and breadcrumbs.
Cooking
Cookingtime
time 20 Add some veg, for
20 minutes
5 minutes mins 6. Bake in the preheated oven for 20 minutes. exa mple, frozen peas
for more colour
Cost
Cost
Low

Low
Utensils needed
Utensils needed
Wooden spoon
Large pie dish
Saucepan
Handy hint
91
Soups Pork Dishes
Pancakes
Serve with a little caster sugar or lemon
Ingredients
8oz or 225g flour
1 egg
Method
Serves 1. Sieve flour and salt into a bowl.
2 adults and 2 kids
2. Make a hole in the centre of the flour and
drop in the egg with of the milk.
Preparation
Preparationtime
time 10
210minutes
minutes mins 3. Stir the egg mixture in the centre of the bowl with a wooden
spoon, allowing the flour to fall in gradually from the sides.
Cooking
Cookingtime
time 15 4. Add the rest of the milk slowly, beating well to avoid lumping.
mins
15 minutes
5 minutes 5. Pour a thin layer of the mixture onto a hot, nonstick pan.
6. Use a spatula to turn the pancake over when
Cost
Cost
Low
bubbles start to appear on top.
Low
Utensils
Utensilsneeded
needed Savoury Fillings Sweet Fillings
Bowl spoon
Wooden
Frying pan Chopped cooked chicken Jam
Saucepan
Smoked haddock Stewed fruit
Handy hint Tinned salmon Fried bananas
If the sauce becomes lumpy, place it Mushrooms
in a sieve over a pot. Work the sauce Mince cooked in curry sauce
through the sieve into the pot below. Bolognese sauce
92
Soups Pork Dishes
Pizza Baps
Ingredients
a brown or white bap
1 tomato, thinly sliced
onion, sliced
2oz or 50g lowfat cheese, grated
2 mushrooms, peeled
diced cubes of red or green pepper (optional)
Serves
12 adult
adults and 2 kids
Method
1. Lightly brown the bap under the grill until
Preparation
Preparationtime
time 5 softened and warm, then cut in half.
mins
25 minutes
minutes
2. Cook 2 slices of onion in a little oil and add the sliced
mushrooms and diced pepper if desired.
Cooking
Cookingtimetime 3
mins
35 minutes
minutes 3. Slice a tomato thinly and arrange on the two sides of the
bap and pop the onions and mushrooms on top.
Cost
Cost 4. Sprinkle the grated cheese on top.
Low

Low
5. Bake in a preheated oven 180C or 350F or Gas Mark 4,
Utensils needed or grill until golden brown for a few minutes.
Utensils needed
Wooden spoon
Baking tray
Saucepan
Handy hint
93
Soups Pork Dishes
Pizza Quick
Serve with salad
Ingredients
1 dessertspoon of vegetable oil Pizza Base
1 onion 70z or 200g selfraising flour
4 mushrooms, peeled and chopped 3oz or 85g margarine
6 tomatoes or 1 tin of tomatoes 1 dessertspoon of
2oz or 50g lowfat cheese, grated semiskimmed milk
1 red or green pepper, sliced
Serves
4
2 adults and 2 kids
Method
Preparation
Preparationtime
time 15
mins
215minutes
minutes 2. Heat the oil in a frying pan, cook the chopped onion, mushrooms and
pepper for 35 minutes. Add the chopped tomatoes. (If using tinned
Cooking
Cookingtime
time 30
tomatoes add the juice as well). Simmer gently for 5 minutes.
mins
30 minutes
5 minutes 3. Sieve the flour and salt into a bowl. Rub in the margarine.
4. Add the milk and mix to a stiff ball. Roll into a large round in
Cost
Cost
Low
thickness.
Low
5. Place on a greased tin.
Utensils needed 6. Spread the tomato mixture on the base and sprinkle cheese on top.
Utensils needed
Wooden spoon
Baking tray 7. Bake in the preheated oven for 30 minutes.
Saucepan
Handy hint
94
Soups Pork Dishes
Bacon and Mushroom Quiche

Ingredients
Pastry Filling
6oz or 180g flour (plain or wholemeal 2 trimmed lean back rashers
or a mix 3oz or 90g of both) 4 peeled mushrooms, chopped
3oz or 85g lowfat spread 2oz or 50g lowfat grated cheese
a little water pt or 200ml semiskimmed milk
or 1 packet of frozen shortcrust pastry 2oz or 50g grated cheese
Serves 2 eggs
2 adults and 2 kids pepper
Method
Pastry Filling
Preparation
Preparationtime
time 20
mins 1. Sieve the flour and salt into a bowl. 1. Mix the eggs, milk, pepper and salt together.
220minutes
minutes
2. Rub in the chopped lowfat spread until the 2. Grill the bacon and mushrooms, and
Cooking
Cookingtime
time 45 mixture resembles fine breadcrumbs. allow to cool. Then chop them roughly
45 minutes
5 minutes mins and arrange on base of the flan.
3. Add the water and mix to a stiff dough.
3. Pour the egg mixture over the
4. Roll out the pastry and line a flan dish.
Cost
Cost bacon and mushrooms. Sprinkle a
Low
little grated cheese on top.
Low
4. Bake in the oven.
Utensils
Utensilsneeded
needed Replace semiskimmed milk
Flan dishspoon
Wooden with lowfat cream if you feel
Oven dish
Saucepan like treat ing yourse lf.
Handy hint
95
Soups Pork Dishes
Salmon and Tomato Quiche

Ingredients
Pastry Filling
6oz or 180g flour (plain or wholemeal 1 tin of salmon
or a mix 3oz or 90g of both) pepper
3oz or 85g lowfat spread 2 tomatos
a little water 2 eggs
or 1 packet of frozen shortcrust pastry pinch of salt if desired
Serves 2 dessertspoons of lowfat grated cheese
2 adults and 2 kids pt or 200ml semiskimmed milk
Method
Pastry Filling
Preparation
Preparationtime
time 20 1. Sieve the flour and salt into a bowl. 1. Drain the salmon and remove the bones.
mins
220minutes
minutes
2. Rub in the chopped lowfat spread until the 2. Slice the tomatoes.
mixture resembles fine breadcrumbs.
Cooking
Cookingtime
time 45 3. Arrange salmon and tomato on
mins
45 minutes
5 minutes 3. Add the water and mix to a stiff dough. base of the flan case.
4. Roll out the pastry and line a flan dish. 4. Mix together the eggs, milk, pepper and salt
Cost
Cost and pour over the salmon and tomatoes.
Low

Low
5. Sprinkle a little grated cheese on the top.
Utensils
Utensilsneeded
needed Replace semiskimmed milk Bake in the oven.
Flan dishspoon
Oven dish
Handy hint
96
Soups Pork Dishes
Quiche Lorraine
Ingredients
Pastry Filling
6oz or 180g flour (plain or wholemeal 4 trimmed lean back rashers
or a mix 3oz or 90g of both) 2oz or 50g lowfat grated cheese
3oz or 85g lowfat spread 2 eggs
a little water pt or 200ml semiskimmed milk
or 1 packet of frozen shortcrust pastry pepper
Serves
2 adults and 2 kids
Method
Pastry Filling
Preparation
Preparationtime
time 20 1. Sieve the flour and salt into a bowl. 1. Grill the bacon and chop roughly.
mins
220minutes
minutes Place in the flan case.
2. Rub in the chopped lowfat spread until the
mixture resembles fine breadcrumbs. 2. Mix together the milk, eggs, pepper, salt
Cooking
Cookingtime
time 45 and pour over the bacon. Sprinkle the grated
45 minutes
5 minutes mins 3. Add the water and mix to a stiff dough.
cheese on top and bake in the oven.
4. Roll out the pastry and line a flan dish.
3. Bake in a preheated oven 200C or 400F
Cost
Cost
Low
or Gas Mark 6 for 4045 minutes.
Low
Utensils
Utensilsneeded
needed Replace semiskimmed milk
Flan dishspoon
Oven dish
Handy hint
97
Soups Pork Dishes
Potato Cakes
Serve with Tossed Green Salad (page 72)or baked beans
Ingredients
2oz or 55g flour oz or 15g melted halffat butter or lowfat spread
teaspoon baking powder 1 dessertspoon vegetable oil
3 potatoes, cooked and mashed 1 teaspoon mixed herbs (optional)
1 chopped spring onion or chopped red onion
Serves
4
2 adults and 2 kids
Method
1. Sieve together flour and baking powder in a mixing bowl.
a t oe s
Preparation
Preparationtime
time 20
2. Add the mashed potatoes, melted butter and onion. t o ve r po t
mins
220minutes
minutes
f
L e d
uick a n
3. Bind together, using milk if necessary. are a q t ion!
olu
Cooking
Cookingtime
time 10
mins 4. Turn onto a floured board or clean table top. e asy s
10 minutes
5 minutes
Knead until the mixture is smooth.
Cost 5. Divide in two equal parts.

Cost
Low
Low 6. Flatten each piece with your hand to form a circle and cut
into eight triangles.
Utensils
Utensilsneeded
needed
Frying pan
Wooden spoon 7. Cook on a welloiled, hot pan until brown on both sides.
Mixing
Saucepanbowl
Handy hint
98
Soups Pork Dishes
TeaTime Scramble
Serve with baked beans
Ingredients
3 eggs 2oz or 50g grated lowfat cheese
2 dessertspoons of semiskimmed milk pinch of salt if desired
oz or 5g halffat butter or lowfat spread pepper
1 tomato, chopped 2 slices hot toast
2oz or 50g cooked ham, chopped parsley to garnish
an ary
o le me a l or g r
Serves Use wh t.
2 adults and 2 kids
e a d f or t o a s
Method br
1. Beat eggs and milk together. Pour into a saucepan.
Preparation
Preparationtime
time 10
210minutes
minutes mins 2. Add butter, chopped tomato and ham, grated cheese and seasoning.
3. Cook over a low heat until creamy, stirring all the time.
Cooking
Cookingtime
time 10
mins 4. Spoon equal portions on to the toast.
10 minutes
5 minutes
5. Sprinkle with chopped parsley and serve hot.
Cost
Cost
Low

Low
Utensils needed
Utensils needed
Wooden spoon
Saucepan
Saucepan
Handy hint
99
Soups Pork Dishes
Toasted Cheese
Ingredients
2 slices of wholemeal or granary bread
at o.
of t om
2oz or 50g of lowfat grated cheese
sli c e s
Add in
2 teaspoons lowfat spread
1 teaspoon french mustard
Serves
2 adults and 2 kids
Method
1. Preheat the grill. Toast the bread on one side.
Preparation
Preparationtime
time 5
25 minutes
minutes mins 2. Toast the other side until it crisps but has not turned brown.
3. Mix the grated cheese, lowfat spread and mustard together and
Cooking
Cookingtimetime 2 spread over the toast.
mins
25 minutes
minutes
4. Grill for about 2 minutes until bubbling and starting to brown.
Cost
Cost Toasted cheese and tomato
Low

Low As above, but add 2 teaspoons tomato puree to the cheese
mixture before toasting.
Utensils needed
Wooden spoon Toasted cheese and pickle
Saucepan As in main recipe, but add 2 teaspoons of your favourite
Handy hint pickle to the cheese mixture before toasting.
100
Soups Pork Dishes
Cooking for one

Baked Stuffed Fish 103
Farmhouse Vegetable Soup 104
Spaghetti Bolognese 105
StirFry 106
101
Soups Pork Dishes
A common dilemma for many people living on their own is how to

prepare and enjoy healthy meals in a way that is worth the effort,
cost and time. Whether you are a younger student or an older
person living on your own, the following section provides some
helpful ideas on how to plan and cook meals in smaller amounts.
Smart Shopping Milk, Cheese and Yoghurts

Make a list and stick to it. Supermarket own brands are often cheaper than big name brands and are
Never shop on an empty stomach you may buy food you wouldnt available in a variety of sizes.
normally buy.
Own brands are often just as nutritious as big name brands and are Meat, Fish, Eggs, Peas and Beans
generally cheaper. Butchers counters are ideal places to buy meat in smaller amounts.
Large packets of meat or fish on special offer, can be broken into smaller
Bread, Cereals and Potatoes amounts and frozen for later use.
Buy smalls loaves of bread. Tinned fish is economical, comes in small tins ideal for one and requires no
Fresh bread and bread rolls, scones and bagels can all be frozen. cooking.
Parbaked bread rolls are ideal as they can be baked when needed. Frozen fish or fish fingers are good alternatives to fresh fish.
Choose loose potatoes rather than a large heavy bag.
Whole wheat pasta and brown rice are great alternatives to potatoes.
Fruit and Vegetables

Buy fresh fruit and vegetables when in season as they
are cheaper and tastier.
Frozen vegetables are just as nutritious as fresh vegetables and
require little preparation (do not over cook). They are also very
economical as there is no waste.
Fruit tinned in natural juice is a handy alternative to fresh fruit.
102
Soups Pork Dishes
Baked Stuffed Fish

Ingredients
1 small fillet of fish half a teaspoon finely teaspoon of vegetable oil
15g brown breadcrumbs chopped parsley (or 1 a little lemon juice
( slice of brown bread) teaspoon dried parsley) or
half a small onion, chopped a pinch of mixed herbs
le
Fish suitab
Serves
g : c od,
for bakin
acke re l,
12 adult
adults and 2 kids
Method ha ddock, m
rout.
Preparation
Preparationtime
time
1. Preheat the oven to 180C or 350F or Gas Mark 4. he rrings, t
20
220minutes
minutes mins 2. Clean and prepare fish. Dry in kitchen paper.
3. Mix breadcrumbs, chopped onion, parsley or mixed
Cooking
Cookingtime
time 30 herbs, salt and pepper, in a small bowl.
mins
30 minutes
5 minutes
4. Heat oil and stir into crumb mixture. Finally
add a little lemon rind or juice.
Cost
Cost
Medium
5. Lay 1 fillet on a greased dish, skin side down and spoon
Low
stuffing carefully onto each fillet. Flatten well down
Utensils needed and cover with the other fillet. Cover with foil.
Utensils needed
Wooden spoon 6. Bake for 2030 minutes, depending on size and thickness of fish.
Casserole dish
Saucepan
7. Lift fish carefully on to a warmed serving dish and surround
Handy hint with cooked peas, lemon wedges and parsley.
103
Soups Pork Dishes
Farmhouse Vegetable Soup

Ingredients
1 carrot 1 tomato 1 chicken stock cube
turnip teaspoon vegetable oil dissolved in pint
1 parsnip 1 oz or 25g flour water
1 leek 1 pt or 75ml milk parsley to garnish
1 onion pepper
2 mushrooms pinch of salt if desired
. Sele ct
Serves Not all vege tables here need to be used
acc ording to availability, choice and cost.
12 adult
adults and 2 kids
Method
1. Wash, peel and dice carrots, turnips and parsnips. Wash and chop leeks,
Preparation
Preparationtime
time 15
mins chop onion and slice mushrooms. Skin and chop tomatoes.
215minutes
minutes
2. Heat the oil in a large saucepan, and gently fry onion and mushrooms.
Cooking
Cookingtime
time 45 3. Add carrots, turnips, parsnips and leeks and fry gently.
mins
45 minutes
5 minutes
4. Stir in the flour to absorb fat, gradually stir in the milk.
Cost
Cost 5. Add stock and bring to boil, stirring continuously.
Low

Low 6. Add tomatoes, pepper and a pinch of salt if desired.
Utensils
Utensilsneeded
needed 7. Cover saucepan and simmer gently for about 45 minutes.
Woodenspoon
Wooden spoon
Saucepan
Saucepan
Handy
Leftovershint
If the sauce
As the portionbecomes lumpy,
size is large,place it the
halve
amount of ingredients, or store any
leftoversthe
through insieve
the freezer
into thefor
potup to 1 month.
below.
104
Soups Pork Dishes
Spaghetti Bolognese
Ingredients
lb or 225g lean mince onion finely chopped 2 mushrooms peeled
beef or lamb 1 dessertspoon tomato sauce and chopped
pt or 275ml of homemade pinch of salt if desired red pepper chopped
beef stock (page 22) or low pepper carrot chopped
salt beef stock cube dissolved in 1 dessertspoon flour 8 oz spaghetti
pt or 275ml of boiling water 1 tin of tomatoes
Serves
12 adult
adults and 2 kids
Method
1. Cook the mince beef or lamb, onions and mushrooms on a dry
Preparation
Preparationtime
time 15
mins pan (low heat) for 15 minutes. (Sufficient fat in mince for frying).
215minutes
minutes
2. Add flour and stir well.
Cooking
Cookingtime
time 45 3. Add the stock and before it comes to the boil add
mins
45 minutes
5 minutes the vegetables, tin of tomatoes, tomato sauce,
salt and pepper. Cook gently for 45 minutes.
Cost
Cost
Medium
4. Cook the spaghetti for 1015 minutes in boiling salted water. Strain.
Low
5. Serve with the bolognese sauce on top.
Utensils
Utensilsneeded
needed
Frying pan
Wooden spoon
Saucepan
Saucepan
Handy
Leftovershint
If
Any leftoverbecomes
the sauce lumpy,
bolognese placecan
sauce it
in a sieve over a pot. Work the
be used to fill pancakes or as a sauce
toppingthe
through forsieve
bakedintopotatoes..
the pot below.
105
Soups Pork Dishes
StirFry
Serve with boiled rice
Ingredients
150g chicken, beef, pork 1 carrot 90ml of homemade relevant
or lamb pieces 1 dessertspoon soy sauce stock (page 22) or low
1 clove garlic 1 teaspoon cornflour salt stock cube dissolved
1 small onion 1 teaspoon vegetable oil in 90ml of boiling water
2 mushrooms dessertspoon
1 small pepper cornflour or flour
Serves
12 adult
adults and 2 kids
Method
1. Cut pork into thin slices.
Preparation
Preparationtime
time 30
mins
230minutes
minutes 2. Cut onions into thin slices and chop garlic.
3. Slice mushrooms and cut carrots and pepper into thin strips.
Cooking
Cookingtime
time 15
15 minutes mins 4. Mix the 90ml chicken stock with the soy sauce.
5 minutes
Blend in the cornflour and mix to a smooth paste.
Cost
Cost 5. Heat the oil in a large frying pan. Add the pork and fry until well browned.
Medium

Low 6. Add onion and carrot to the pan and fry for 23 minutes.
Utensils needed 7. Then add mushrooms and pepper to pork mixture and continue frying for 23 minutes.
Utensils needed
Wooden spoon 8. Pour the stock mixture into the pan and bring to the boil,
Frying pan
Saucepan stirring all the time. Simmer for 5 minutes.
Handy hint 9. Bring a pan of water to a boil and add the rice. Cook according to package directions.
Drain the rice in a strainer, put back in the pan, and cover to keep warm until needed.
106
Soups Pork Dishes
Desserts
and Cakes
Apple Cake 108
Apple or Rhubarb Crumble 109
Apple or Rhubarb Tart 110
Banana Bread 111
Boiled Fruit Cake 112
Bread and Butter Pudding 113
Carrot Cake 114
Cheese Cake 115
Christmas Cake AllInOne 116
Christmas Pudding 117
Coffee Cake 118
Eves Pudding 119
Fruit Flan 120
Fruit Salad 121
Irish Tea Brack 122
Jam Swiss Roll 123
Queen Cakes 124
Raspberry Buns 125
Sponge Tray Bake basic allinone 126
Tea Scones 127
Wholemeal Bread 128
Wholemeal Scones 129
107
Soups Pork Dishes
Apple Cake
Serve hot or cold
Ingredients
8oz or 225g flour 1 egg, beaten
3oz or 85g margarine a little semiskimmed milk
4oz or 110g sugar a little salt
2 cooking apples
e ars
Fre sh p
sed.
c a n be u
Serves Method
4
kids 1. Preheat the oven to 190C or 375F or Gas Mark 6.
2. Sieve flour and salt into a bowl.
Preparation
Preparationtime
time 20
mins
3. Rub in margarine until the mixture looks like breadcrumbs.
220minutes
minutes
4. Peel and chop the apples and add to the flour mixture.
fe w
Cooking
Cookingtime
time
Add the sugar and mix well. Add the beaten egg. Add a for
as
40
40 minutes
5 minutes mins
5. If mixture is too dry, add a little milk to make a stiff dough. sulta n
y.
6. Put the mixture into a greased sandwich tin and sprinkle with varie t
Cost
Cost granulated sugar.
Low

Low
7. Bake in the preheated oven for about 40 minutes until golden brown.
Utensils needed
Utensils needed
Wooden spoon
Sandwich tin
Saucepan
Handy hint
108
Soups Pork Dishes
Apple or Rhubarb Crumble Fre s

h or
c an t
also inned pe
Serve hot or cold be u ars
sed.
Ingredients
3 cooking apples or 6 stalks of rhubarb Topping
2oz or 50g sugar 6oz or 180g flour
3 dessertspoons water 2oz or 50g caster sugar
2oz or 50g margarine
2 heaped dessertspoons of porridge oats
Serves
Method
Preparation
Preparationtime
time 15
215minutes
minutes mins 2. Put sliced apples (rhubarb), sugar and water in a saucepan and cook
gently until they are soft. Place cooked fruit mixture in a pie dish.
3. Sieve flour into a bowl. Rub in margarine. Add sugar and mix
pe d
Cooking
Cookingtime
time 30
or c hop
Ground a n be
mins
30 minutes
5 minutes thoroughly.
sc
almond
t o t he
4. Sprinkle crumble mixture over fruit mixture.
Cost
Cost a dded e
m b le mix tur
Low
cr u ur.
d flavo
Low
a d d e
for
Utensils
Utensilsneeded
needed
Pie dish spoon
Wooden
Bowl
Saucepan
Handy hint
109
Soups Pork Dishes
Apple or Rhubarb Tart

Serve hot or cold
Ingredients
Pastry Filling
12oz or 340g plain flour 2 or 3 medium cooking apples
6oz or 180g hard margarine or 4 stalks of rhubarb
a little semiskimmed milk or water 2 oz sugar
used
s t r y c a n be d
This pa pie s. Just a d
Serves ce ar t o
for min s t e r sug
4
kids
c a ing
Method 2oz of e fo re rubb
ur b
1. Preheat the oven to 220C or 425F or Gas Mark 7. t he flo rine.
Preparation
Preparationtime
time 10 t he marga
210minutes
minutes mins 2. Sieve the flour and salt into a baking bowl. Cut the in
margarine and rub into flour with fingertips until
Cooking the mixture resembles fine bread crumbs.
Cookingtime
time 30
mins
30 minutes
5 minutes 3. Add the water or milk to the flour mixture and mix to a stiff dough.
4. Divide the pastry in to and portions.
Cost
Cost C lo v
e
a dde s may be
Low
Low 5. Roll the larger piece ( ) into a circle and use to line the base
of a large greased plate or pie dish. Slice apples (rhubarb) and d to
t he a
Utensilsneeded
Utensils needed arrange on the base of the plate. Sprinkle with sugar. pple.
Plate
Wooden spoon 6. Roll out the second piece ( ) of pastry to cover tart.
Pie dish
Saucepan
Baking bowl Wet edges of pastry and press the pastry top in place.
Handy hint 7. Bake in the preheated oven for 30 minutes.
110
Soups Pork Dishes
Banana Bread
Serve with hot lowfat custard
Ingredients
0oz or 280g selfraising flour 4oz or 110g walnuts chopped
5oz or 140g brown sugar teaspoon cinnamon
3 eggs, beaten teaspoon nutmeg
3 bananas, mashed 7oz or 200g melted margarine
teaspoon baking powder
Serves
Serves
4 kids
Method
Preparation
Preparationtime
time 10
210minutes
minutes mins 2. Mix the dry ingredients in one bowl.
3. Mix the wet ingredients in another bowl.
Cooking
Cookingtime
time 1.5
hours 4. Mix the wet mixture and the dry mixture together.
1.5 hours
5 minutes
5. Put into well greased loaf tin.
Cost
Cost 6. Bake in the preheated oven for 1 hours.
Low

Low
Utensils needed
Utensils needed
Wooden spoon
Loaf tin
Saucepan
Handyhint
Handy Hint
The
If themixture can alsolumpy,
sauce becomes be split into
place it
muffin
in a sievecases
over atopot.
make 8 good
Work size
the sauce
muffins
through the great
sieve for
intoathe
quick
pot breakfast.
below.
111
Soups Pork Dishes
Boiled Fruit Cake

Ingredients
5oz or 140g margarine 14oz or 400g flour
5oz or 140g brown sugar 2 eggs beaten
1 cup of water teaspoon of bread soda
1lb or 450g sultanas 1 teaspoons cinnamon
3oz or 85g candied peel
Serves
Serves
2 adults and 2 kids
Method
1. Pre-heat the oven to 160C or 325F or Gas Mark 3.
Preparation
Preparationtime
time 20
220minutes
minutes mins 2. Put the margarine, sugar and water into a saucepan and
boil gently. Stir the mixture until the margarine is melted
and sugar dissolved. Add the fruit and candied peel and
Cooking
Cookingtimetime 2
25 minutes
hours hours let everything simmer for 5 minutes. Allow to cool.
3. Meanwhile sieve flour, bread soda and cinnamon into a bowl.
Cost
Cost Make a well in the centre and add the beaten eggs.
Low

Low 4. Add the cooled mixture from the saucepan
and mix together quickly and well.
Utensils needed
Utensils needed 5. Turn into a lined and greased 9 cake tin. Bake in the
Wooden spoon
9 cake tin pre-heated oven for 12 hours.
Saucepan
Handy hint
112
Soups Pork Dishes
Bread and Butter Pudding

p stale
g ood w a y of using u
A sc one
Serve with hot lowfat custard ale c ake or
b r e a d. S t d.
m b s m a y also be use
Ingredients c ru
6 slices of bread sugar
2oz or 50g of lowfat butter sultanas
1 egg pinch of nutmeg
a little semiskimmed milk
Serves
Serves
4 kids
Method
Preparation
Preparationtime
time 10
210minutes
minutes mins 2. Cut crusts off the bread, (if preferred) butter it and cut into fingers.
3. Grease the dish. Then put a layer of bread fingers on
Cooking
Cookingtime
time 30 the base of the dish. Sprinkle with sultanas and sugar.
mins
30 minutes
5 minutes Continue the layers, finishing with a layer of bread.
4. Beat egg and milk together and pour over the bread.
Cost
Cost
Low
5. Sprinkle nutmeg on top.
Low
Utensils needed
Utensils needed
Wooden spoon
Pie dish
Saucepan
Handy hint
113
Soups Pork Dishes
Carrot Cake
Ingredients
8oz or 225g caster sugar
cup vegetable oil
8oz or 225g grated carrots, raw
ed
a n be a dd
Sulta nas c
2 eggs
e mix ture.
t o t he c ak
9oz or 250g white
selfraising flour
Serves
Serves
2 adults and 2 kids
Method
Preparation
Preparationtime
time 20
mins
220minutes
minutes 2. Mix sugar, grated carrots, eggs and oil
together. Fold in flour and mix well.
Cooking
Cookingtime
time 50 3. Turn into an 8 round tin lined with greaseproof
mins
50 minutes
5 minutes paper, and bake in the preheated oven.
4. Check after 50 minutes, by which time the
Cost
Cost
Medium
centre of the cake should have risen.
Low
5. Place on a wire tray to cool, with the greaseproof paper removed.
Utensils needed
Utensils needed
Wooden spoon
8 cake tin
Saucepan
Handy hint
114
Soups Pork Dishes
Cheese Cake
Ingredients
1 packet of reduced fat digestives 1 lemon
5oz or 140g reduced fat cream cheese 2oz or 50g lowfat margarine
pt or 150ml of reduced fat cream 1 cup of water
1 packet of lemon jelly
red je lly
Any flavou
d.
c a n be use
Serves
Serves
4 kids
Method
Base
Preparation
Preparationtime
time 45 Melt the margarine over a low heat and add the crushed biscuits and
mins
245minutes
minutes mix well. Press the mixture into a loosebottomed 9 cake tin and
place in the fridge.
Cooking
Cost time
Medium
Filling
5 minutes
1. Melt the jelly in 1 cup of water. Allow to cool but not set.
2. Add the juice of the lemon and the lemon rind to the jelly.
Cost
Utensils needed
9
Lowcake tin 3. Whisk together the cream cheese and cream.
4. Add this mixture to the jelly and blend well together.
Utensils needed
Wooden spoon 5. Pour on top of the biscuit base. Place in fridge until it is firm and set.
Saucepan
it.
ora t e w it h f re sh f ru
De c
Handy hint
115
Soups Pork Dishes
Christmas Cake AllInOne

Ingredients
12oz or 340g margarine grated apple 4oz or 110g chopped almonds
12oz or 340g dark brown sugar 4oz or 110g cherries, washed, 4oz or 110g mixed peel
7 eggs (Size 1) dried and halved 14oz or 400g plain white flour
3 tablespoons whiskey 1lb currants 1 teaspoon mixed spice
grated rind of 1 lemon 12oz or 340g sultanas 1 teaspoon ground nutmeg
grated rind of 1 orange 12oz or 340g raisins 4oz or 110g ground almonds
Serves
Serves
4 adults and 4 kids
2 adults and 2 kids
Preparation time Method
45
45 minutes time mins 1. Preheat the oven to 140C or 6. Bake in the preheated oven on the middle
Preparation
275F or Gas Mark 1. shelf for approximately 56 hours. Check at
2Cooking
minutestime
56 intervals after 2 hours as ovens tend to vary.
56 hours hours 2. Prepare the tin. For the bottom of the tin: cut
Cover the cake with double greaseproof paper
either circles or squares of doublethickness
Cooking time or foil for about the last 12 hours, to prevent
Cost greaseproof paper. For the sides: Cut a strip of
5High
minutes the top of the cake from becoming too brown.
double greaseproof paper about 1 inch higher
Utensils needed than the depth of the tin. (Grease well). 7. Test the cake carefully before
Cost removing it from the oven.
A deep 10 round cake tin 3. Weigh all the ingredients carefully.
Low
9 square tin 8. Leave the cake to cool in the tin overnight.
Large mixing bowl 4. Place all the cake ingredients together in a very
Utensils needed Turn out and remove papers, then store.
large mixing bowl or basin and beat with a
Handy
WoodenHints
spoon
The whiskey may be poured over the prepared fruit wooden spoon until well mixed (46 minutes).
Saucepan
wit hout
for a c ake
and left overnight. Alternatively, the whiskey could 5. Place this mixture in the prepared
r e c ip e is ne ed
This ake you will
Handy
be pouredhint evenly over the cake about 3040 minutes
tin and smooth the top with the
ic e t h e c
ic ing. To , e it he r
after it is removed
If the sauce becomesfrom the
lumpy, oven,
place it while the cake
whit e ic ing
back of a wet dessertspoon.
is still
in warm.
a sieve over aTopot.
do Work
this, the
firstsauce
make a few holes in
z ipa n a n d
ma r ma de.
e or re a dy
the top,the
through with a fine
sieve intoskewer
the pot or darning needle.
below.
home ma d 116
Soups Pork Dishes
Christmas Pudding
Ingredients
3oz or 85 g selfraising flour 4oz or 110g margarine melted 2oz or 50g cut mixed peel
level teaspoon mixed spice and cooled 1oz or 25g chopped almonds
level teaspoon ground grated apple Mix together
nutmeg 8oz or 225g currants 2 large eggs
level teaspoon 4oz or 110g raisins 1 dessertspoon brandy
ground cinnamon 2oz or 50g cherries, or rum or whiskey
Serves
Serves 4oz or 110g white breadcrumbs halved, washed and dried pt or 150ml stout
4 kids 6oz or 150g dark brown sugar 4oz or 110g sultanas juice and grated rind 1 orange
Preparation
Preparationtime
time Method
45
2 minutes
45 minutes mins Preparation 4. Cover and leave to stand overnight.
Have ready 1 greased 2 pint or 1.1 litre pudding The mixture is slack in the beginning
Cooking time bowl. Cut a large circle of double greaseproof but thickens overnight. Mix well
Cooking time 23
523
minutes
hours hours paper for the top of the pudding and grease well. again before filling the bowl.
Cut a large circle of tin foil, place over the double
5. Place the pudding bowl in a saucepan
Cost circle of greaseproof paper on top of the pudding.
of water and boil for 23 hours. Keep
Cost
Low
High To make Pudding the water topped up in the saucepan.
1. Sieve the flour and spices into a large bowl. Place in fridge until it is firm and set.
Utensils needed
Utensils needed
Wooden spoon 2. Add the breadcrumbs, sugar, prepared fruit,
2pt pudding bowl
Saucepan nuts, orange and lemon rind, make sure the
Large pot rind is finely grated. Then mix thoroughly.
Handy hint
Handy
If Hints
the sauce becomes lumpy, place it 3. Make a well in the centre. Pour in the melted
Stand overnight
in a sieve over a pot. Work the sauce margarine, beaten eggs, spirits and guinness
through the sieve into the pot below. mixture. Mix thoroughly with a wooden spoon.
117
Soups Pork Dishes
Coffee Cake
Ingredients
6oz or 180g margarine (at room temperature) Coffee Icing
6oz or 180g caster sugar 8oz or 225g icing sugar
3 large eggs 1 teaspoon coffee essence
6oz or 180g selfraising 1 dessertspoon semiskimmed milk
flour, sieved
1 dessertspoon coffee essence
Serves
Serves
4 kids
Method
Preheat the oven to 180C or 350F or Gas Mark 4.
Preparation
Preparationtime
time 30
230minutes
minutes mins Allinone method
Place all the ingredients for the cake in a mixing bowl and
Cooking
beat with a wooden spoon until well mixed (23 minutes).
Cookingtime
time 35
35 minutes
5 minutes mins Place half the mixture in each of the prepared tins. Bake
in the preheated oven for 2535 minutes. When cooked
remove from tins and allow to cool on a wire tray.
Cost
Cost
Medium
To make icing
Low
Place all the ingredients together in a mixing bowl
and beat with a wooden spoon until smooth.
Ide al for ake s
Utensilsneeded
Utensils needed
2x6 orspoon
Wooden 7 (16cm or 19cm) yc
sandwich
Saucepan tins
To finish cake birthda
c ake
c hoc olat e
1. Sandwich the two cakes with a little of the icing.
put c irc le of To make a a nd 2oz
4 oz flour
Handy hint
re asauce
Gthe ns a ndlumpy,
se tibecomes place it of e ac h tin.
2. Pipe the remaining icing on top of the cake.
st it u t e
If
a t base s u b 6oz
gre ase pr oo f pa pe r oc olat e for
drinking c h e nc e).
ou r (o m it c offe e e ss
fl
118
Soups Pork Dishes
Eves Pudding
Serve with lowfat hot custard
Ingredients
4oz or 110g sugar
4oz or 110g butter
1 beaten egg
4oz or 110g flour
3 large cooking apples
sugar to sweeten
Serves
Serves
4 kids
Method
Preparation
Preparationtime
time 20
mins
220minutes
minutes 2. Melt the sugar and butter together in a saucepan and allow to cool.
3. Add the beaten egg. Then add all the flour and mix.
Cooking
Cookingtimetime 1
15 hour hour 4. Stew the apples very lightly.
minutes
5. Add some sugar to sweeten the stewed apples.
Cost
Cost 6. Put the apples into a pyrex dish. Pour the cake mixture over the apples.
Low

Low
7. Cook in the preheated oven for 1 hour.
Utensils needed
Utensils needed
Wooden spoon De corat e wit h
Pyrex dish
Saucepan flaked almonds.
Handy hint
119
Soups Pork Dishes
Fruit Flan
Ingredients
3oz or 85g flour Filling
3oz or 85g caster sugar soft fruit or drained, canned
3 eggs fruit such as raspberries
1 quickset jel or jelly
lowfat crme fraiche
in se ason
Fre sh f ruit
used.
Serves
Serves
2 adults and 2 kids c a n also be
Method
Preparation
Preparationtime
time 30
230minutes
minutes mins 2. Place sugar in a bowl and whisk together with eggs
over a pan of hot water for 10 minutes. Remove and
continue whisking for 5 minutes on table.
Cooking
Cookingtime
time 20
mins
20 minutes
5 minutes 3. Gently fold in sieved flour, in about 4 lots.
4. Pour spongecake mixture into a greased and floured flan tin.
Cost
Cost
Medium
5. Bake in a preheated oven for approximately 20 minutes.
Low
6. Dissolve jelly and leave in a cool place. Do not allow to set.
Utensils needed
Utensils needed 7. When flan case is cooled, arrange fruit on top and cover with jelly.
Wooden spoon
Flan tin
Saucepan 8. Allow jelly to set and decorate with piped cream.
Handy hint
120
Soups Pork Dishes
Fruit Salad
in se ason
Fre sh f ruit
used.
c a n also be
Ingredients
Syrup Fruit
juice of 1 lemon 2 apples green and black grapes
2 cups of orange juice 2 pears handful of strawberries,
2 oranges blueberries and
2 bananas chopped pineapple
2 kiwi fruit
Serves
Serves
2 adults and 2 kids
Method
1. Dissolve the sugar in the water, bring to the boil and add the lemon juice.
Preparation
Preparationtime
time 20
mins Pour into a bowl and allow to cool.
220minutes
minutes
2. Wash the apples. Cut in thin slices and put into the syrup. Peel the pears
Cooking
Cost time and kiwi fruit and place them in the syrup also.
Medium

5 minutes 3. Peel the oranges and cut into segments and add to the bowl.
4. Slice the grapes in half and remove pips before adding them to the syrup.
Cost
Utensils needed
Serving
Low dish 5. Mix all the fruit carefully.
6. Cover the bowl with cling film and place in the fridge for 12 hours.
Utensils needed
Wooden spoon 7. Peel the bananas, slice them, sprinkle with lemon juice and add to the
Saucepan salad shortly before serving.
Handy hint
121
Soups Pork Dishes
Irish Tea Brack

Ingredients
1 cup of strong tea 1lb or 450g mixed dried fruit
6oz or 180g brown sugar 1 egg (lightly beaten)
9oz or 250g plain flour level teaspoon breadsoda
Serves Method
Serves
2 adults and 2 kids 1. Put tea, sugar and dried fruit in a bowl, cover
and leave to soak overnight.
Preparation time
Preparation time 2. After the fruit mixture has been allowed to soak overnight,
30
30 minutes. You will need to soak mins preheat the oven to 180oC or 3500F or Gas Mark 4.
2some
minutes
of the ingredients overnight
3. Grease a 2lb loaf tin.
Cooking
Cookingtime
time 1
hours 4. Add the lightly beaten egg to the fruit mixture.
1 hours
5 minutes
5. Sieve the flour and breadsoda together and fold into mixture.
Cost
Cost 6. Turn into the greased tin. place in the preheated
Low

Low oven and bake for 1 to 1 hours.
7. Cool on a wire tray and serve sliced with butter.
Utensils needed
Utensils needed
Wooden spoon
Loaf tin or circular tin
Saucepan
Handy
HandyhintHints
Useful
If for school
the sauce becomes lunches
lumpy, place it
122
Soups Pork Dishes
Jam Swiss Roll

Ingredients
4oz or 110g margarine 4 large eggs Filling and Decoration
(at room temperature) 6oz or 180g selfraising warmed jam
6oz or 180g caster sugar flour, sieved caster and icing sugar
For a choc olate swiss

of
Method roll simply re place 1oz
ink ing
Serves
Serves 1. Preheat the oven to 200C or 400F or Gas Mark 6. flour wi th 1oz of dr
2 adults and 2 kids
2. Place all the ingredients for the cake in a mixing bowl and beat choc olate or cocoa.
with a wooden spoon until well mixed. (23 minutes).
Preparation
Preparationtime
time 30
wfat
3. Prepare the tin, by lining it with greaseproof paper.
Try using lo
mins
230minutes
minutes
sh
is wit h f re
f romage f ra
4. Put the mixture in the greased and lined swiss roll tin.
d on
ie s c hoppe
Cooking
Cookingtime
time 12 5. Bake in the middle of the preheated oven for 1012 minutes. st rawbe rr t!
alt hy t re a
t op as a he
mins
12 minutes
5 minutes
When Baked
6. Place a sheet of greaseproof paper on top of a damp teatowel.
Cost
Cost
Medium

Low 7. Sprinkle lightly with caster sugar.
8. Turn the Swiss roll out onto the sugared paper.
Utensils needed
Utensils needed
Wooden spoon 9. Remove the paper from the bottom of the cake and trim
Swiss roll tin 11x7
Saucepan the edges of the cake. Spread quickly with warmed jam
Handy hint and roll up using the greaseproof paper as a guide.
If the sauce becomes lumpy, place it 10. When cold unwrap and sprinkle with icing sugar.
through the sieve into the pot below. 11. If you like, mark the top with diagonal lines, using a hot skewer.
123
Soups Pork Dishes
Queen Cakes
arine
If sof t marg
Makes 2 dozen small buns
t he
is used all
s c a n be
Ingredients
ingredie n t
e t he r.
4oz or 115g soft margarine
2 eggs be at e n t og
8oz or 225g selfraising flour
a little semiskimmed milk
Serves
Serves
2 adults and 2 kids
Method
Preparation
Preparationtime
time 20
220minutes
minutes mins 2. Sieve flour into bowl.
3. Cream the margarine and sugar together.
Cooking
Cookingtime
time 20
mins 4. Beat the eggs.
20 minutes
5 minutes
5. Add the flour and eggs gradually to the creamed
margarine and sugar, beating well to avoid curdling.
Cost
Cost Add some sultanas or

Low
Low 6. If the mixture is dry add a little milk. che rrie s for variet y.
7. Divide the mixture into bun cases.
Utensils needed
Utensils needed
Wooden spoon 8. Bake in the preheated oven for 20 minutes.
Bun tray
Saucepan
Handy
HandyhintHints
These
If bunsbecomes
the sauce freeze well
lumpy, place it
124
Soups Pork Dishes
Raspberry Buns
Ingredients
12oz or 340g selfraising flour 4 dessertspoons semiskimmed milk
4oz or 110g sugar raspberries (fresh or from tin)
2oz or 50g margarine 2 dessertspoons water
2 eggs 1 teaspoon caster sugar for dusting
pinch of salt
Serves
Serves
2 adults and 2 kids
Method
Preparation
Preparationtime
time 20
220minutes
minutes mins 2. Sift the flour, salt and baking powder into a bowl.
Rub in the margarine. Add the sugar and mix well.
Cooking
Cookingtime
time 20 3. Beat the eggs with the milk until light and lemoncoloured. Stir this
mins
20 minutes
5 minutes into the flour mixture, mixing with a knife to get a smooth dough.
(If dough seems slightly dry add cold water carefully a little at a time).
Cost
Cost 4. Roll dough on a lightly floured board into a thick
Low

Low roll, and divide in 12 equal portions.
Utensilsneeded
Utensils needed 5. Flour hands lightly and roll each portion into a ball. Place
Mixing bowl
Wooden spoon 2 inches apart on a greased baking sheet. Make a hole
Baking
Saucepantray in the top of each bun and push in some raspberries.
Wet the edges of each hole and pinch together.
Handy hint
If the sauce becomes lumpy, place it 6. Brush with milk or egg and dust each bun over with caster sugar.
125
Soups Pork Dishes
Sponge Tray Bake basic allinone
dd
slic e s a
Ingredients
a p p le
For ha n
d y s t o t he
8oz or 225g soft margarine
d a p p le
oppe
some c h
king.
4 dessertspoons semiskimmed milk
ur e b e fore ba
12oz or 300g selfraising flour mix t
4 eggs
Serves
Serves
2 adults and 2 kids
Method
Preparation
Preparationtime
time 30
230minutes
minutes mins 2. Grease and base line a 12x9 (30cmx23cm) baking
tray with greased greaseproof paper.
Cooking
Cookingtime
time 40 3. Measure all the ingredients into a large bowl and beat
mins
40 minutes
5 minutes well for about 2 minutes until well blended. Turn the
mixture into the prepared tin and level the top.
Cost
Cost 4. Bake in the preheated oven for about 3540 minutes or until the
Low

Low cake has shrunk from the sides of the tin and springs back when
pressed in the centre with your fingertips. Leave to cool in the tin.
Utensilsneeded
Utensils needed
Swiss roll
Wooden tin
spoon 5. Cut into slices.
11x7 or circular tin
Saucepan
Handy hint
126
Soups Pork Dishes
Tea Scones
a dd
sc one s
Ingredients
f ru it t he
1lb or 450g selfraising flour To mak
e
m ix e d f ruit t o
50g g t he
2oz or 50g sugar 2oz or f o r e a ddin
b e
mix ture at e r.
s a nd w
4oz or 110g margarine
e n e g g
be a t
1 egg
water or semiskimmed milk
Serves
Serves
2 adults and 2 kids
Method
Preparation
Preparationtime
time 20
220minutes
minutes mins 2. Put flour and sugar into a mixing bowl. Rub in the margarine.
3. Add the beaten eggs with sufficient water or milk to make a nice
Cooking
Cookingtime
time 20 soft dough.
mins
20 minutes
5 minutes
4. Put on a floured surface and roll to inch thickness. Cut
with a knife or pastry cutter, brush over with egg wash
Cost
Cost or a little milk and put on a floured baking tray.
Low

Low
Utensils needed
Utensils needed
Wooden spoon
Baking tray
Saucepan
Handy hint
127
Soups Pork Dishes
Wholemeal Bread
Ingredients
1lb or 425g wholemeal flour 1 teaspoon brown sugar
1 dessertspoon wheatgerm 1 teaspoon salt
1 dessertspoon bran 2 teaspoons sunflower oil
pt or 275ml butter milk 1 egg (optional)
1 teaspoon breadsoda
Serves
Serves
2 adults and 2 kids
Method
u c an
c t r ic ove n yo last
Preparation
Preparationtime
time 30 In a n e le e he at for t he
t h re a d
turn off le ave b
230minutes
minutes mins 2. Mix all the ingredients well together.
s a n d
ut e
510 min aking.
Then pour the lot into a lightly oiled loaf tin.
e n t o finish b
Cooking
Cookingtime
time 55
mins
3. Bake in the preheated oven for 15 minutes. in ov
55 minutes
5 minutes
4. Reduce heat to 150C or 300F or Gas Mark 2 and
bake for a further 40 minutes.
Cost
Cost
Low

Low
Utensils needed
Utensils needed
Wooden spoon
Loaf tin
Saucepan
Handy hint
128
Soups Pork Dishes
Wholemeal Scones
Ingredients
6oz or 180g wholemeal flour pt or 275ml fresh pinch of salt
7oz or 200g plain flour semiskimmed milk 1 dessertspoon caster
2oz or 50g margarine 1 teaspoon baking powder sugar (optional)
Serves
Serves
2 adults and 2 kids
Method
Preparation
Preparationtime
time 20
220minutes
minutes mins 2. Place wholemeal flour, plain flour and sugar in a mixing bowl. Sieve in
the salt and baking powder and mix well.
Cooking
Cookingtime
time 20 3. Rub in the margarine.
mins
20 minutes
5 minutes 4. Add enough milk to make a soft dough. Turn onto a lightly floured
board and gently knead. Roll out dough to inch in thickness. Using
Cost
Cost a 2 cutter, shape scones and place on a baking sheet which has been
Low

Low dusted with flour.
Utensils needed 5. Bake in the preheated oven for approximately 20 minutes.

Utensils needed
Wooden spoon
Baking tray
Saucepan
Handy hint
129

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Contents & Breakfast Sauces, Mince Beef, Fish Chicken Fruit, Veg Snacks & Cooking Desserts

101 Square Meals

1 adult 2 adults 4 adults 2 adults

Low cost Medium cost High cost 4 adults and 4 kids

Measurements and Weights

Metric Imperial Metric Imperial

Oven Temperature Conversion Table

Cool 110 225 Quarter

Extremely low 120 250 Half

Very low 140 275 1

Low 150 300 2

Very moderate 160 325 3

Moderate 180 350 4

Moderately hot 190 375 5

Fairly hot 200 400 6

Hot 220 425 7

Very hot 230 450 8

Very very hot 240 475 9

Low Medium High

Quench It! Drinks

Green Orange Red

Mix and Match for Meal Planning

Green Orange Red Green Orange Red

*Good healthy sources of iron. Iron is important for teenagers. 10

When storing food General kitchen hygiene

Breakfast is the most important meal of the day, however, it is often

White Pouring Sauce

Vegetable, Chicken and Beef Stock

Vegetable Stock Chicken Stock

Farmhouse Vegetable Soup

Mince dishes Minc ed me

Chilli Con Carne

Minced Beef and Vegetable Pie

Beef, Lamb, Pork

Beef or Lamb Curry

Lamb Cutlet Casserole L e f t ove r

Stuffed Pork Chops in Foil

Baked Stuffed Fish

Crispy Baked Fish in Tomato Sauce

Family Fish Pie

Fish Cakes Try tinned s

Serve with Tossed Green Salad (page 72)

Tuna Quick Bake

Chicken in Barbecue Sauce

Chicken and Broccoli Pie

Chicken Casserole in a Creamy Sauce

Chicken Casserole with Tomatoes

Chicken in Mushroom Sauce

Chicken, Mustard and Bacon

Chicken and Vegetable Casserole

Pesto and Chicken with Pasta

Utensils needed 5. Serve in a tall glass and place a marshmallow on top.

Cheese, Onion and Potato Pie

Spicy Potato Wedges

Tossed Green Salad d

Vegetable Pasta Bake

Fruit or Brown scones Plain biscuits Sweet or chocolate biscuits

High fibre cereal bar (nuts and grains) C

Yoghurt Frozen yoghurt Chocolate or toffee

Fruit or Brown scones Plain biscuits Sweet or chocolate biscuits

High fibre cereal bar (nuts and grains) C

Yoghurt Frozen yoghurt Chocolate or toffee

Fresh fruit Raisins or dried fruit

Baked potato Pizza Chips