Budget recipe ideas - City of Greater Dandenong

Budget
recipe ideas
Safe Food Handling and Storage
When storing raw meats
in the fridge, store either
on plates or in containers
to avoid the meat juices
from dripping onto other
foods.
Hot Food Zone
To keep bread fresher
for longer, store it in the
freezer.
TEMPERATURE
DANGER ZONE
Hot food should be
served hot (above 60°C)
and cold food should
be stored cold (below
5°C). This is to avoid
food entering the danger
zone!
100ºC
60ºC
5ºC
Cold Food Zone
0ºC
Frozen
Food Zone
Leftovers can be kept for
1-2 days in the fridge.
Any longer it will have to
be stored in the freezer.
When in doubt throw it out!
2 :: Budget Recipe Ideas
-15ºC
Reasons to Plan Your Menu
You can write a shopping list from your menu.
This saves you time and money at the grocery
store.
It helps to avoid food wastage.
It ensures you have all ingredients on hand to
prepare nutritious meals.
You have a plan for the following week or fortnight.
It saves you time at home and allows you to
prepare all or parts of meals in advance.
Budget Recipe Ideas :: 3
Chicken and Vegetable Pie
with Mashed Potato Lid
Ingredients List
1 small chicken breast skin
removed
¼ cups of chicken stock
200g of mixed vegetables
of your choice
½ teaspoon of cornflour
½ teaspoon of low fat milk
1 dash of low fat milk
¼ cup of grated tasty cheese
½ teaspoon of mixed herbs
1 medium potato
1 teaspoon of margarine
Recipe serves 1
Pre heat oven to 200°C.
In a covered pan poach the chicken breast in chicken stock
for 15-20 minutes depending on the size.
Cut the vegetables (except potato) into bite size pieces and
add to the pan for 5 minutes.
Place the chicken and vegetables into a small baking / pie dish,
leaving the juices behind in the pan.
Mix cornflour and milk together and add to juices.
Bring to a boil and allow the juice to thicken into a sauce.
Add mixed herbs to the thickened sauce.
Pour the sauce over the chicken and vegetables.
Boil / stem the potato until soft. Once soft place in a bowl, add
a dash of milk and 1 teaspoon of margarine and mash with a
masher or fork until fluffy.
Add the mashed potato to the top of the chicken and vegetables
in the baking dish. Sprinkle grated cheese on top of potato.
Place in oven until the cheese is melted and golden brown
on top.
Serve with a mixed garden salad.
4 :: Budget Recipe Ideas
Chicken and Vegetable Stir Fry
Ingredients List
1 cup of rice
100 gram chicken breast
skin off
1 teaspoon of crushed garlic
½ medium onion
1 medium carrot finely
chopped
½ celery stick
½ capsicum seeded and diced
50 grams of beans
½ cup of cabbage finely
chopped
½ teaspoon of cornflour
½ tablespoon of low salt soy
sauce
¼ cup of chicken stock
½ tablespoon of sweet chilli
sauce
Recipe serves 1
Cook rice following packet directions.
Cut chicken into bite size pieces.
Heat wok or large pan and stir fry chicken until almost cooked
and set aside.
Add garlic, onions, carrots, celery and beans to the pan
and cook for 2 minutes.
Return chicken to the pan and add cabbage.
Continue cooking for 2 minutes.
In a small bowl mix cornflour and soy sauce
to a smooth paste then stir in stock and
sweet chilli sauce.
Pour into stir fry and
heat through.
Serve with rice.
Budget Recipe Ideas :: 5
Chicken Chasseur
Ingredients List
1 teaspoon margarine
100 grams of chicken breasts,
skin removed and sliced
1 teaspoon of garlic, crushed
½ small brown onion, chopped
40 grams of mushrooms,
sliced
½ a celery stick, sliced
½ medium capsicum, red
or green, seeded and diced
½ tablespoon plain flour
¼ chicken stock
1 teaspoon tomato paste
1 spring onions, chopped
Recipe serves 1
Brush frying pan with margarine.
Sauté chicken for 5 – 6 minutes until almost cooked.
Add garlic and onion, cooking until onion is clear.
Add mushrooms, celery and capsicum. In a small bowl
combine flour and chicken stock.
Mix in tomato paste and stir until smooth.
Pour onto chicken and stir well until mixture bubbles and
thickens.
Cover and cook for 7 – 10 minutes until capsicum and celery
are tender.
Stir through spring onions and serve.
Serving suggestions:
Steamed / boiled rice or
mashed potato
6 :: Budget Recipe Ideas
Easy Beef Hotpot
Ingredients List
100 grams chuck or blade
steak, cubed
½ tablespoon flour
½ teaspoon of mixed herbs
100 grams crushed tomatoes
½ medium onion, sliced
1 teaspoon of garlic, crushed
½ a celery stick, sliced
1 medium carrot, thickly sliced
1 turnip, cut into large chunks
1 small potato, cut into large
chunks
1 cup of stock
Recipe serves 1
Preheat oven to 180°C.
Toss meat, flour and mixed herbs in a plastic bag and tip into a
casserole dish.
Add all remaining ingredients and stir to combine.
Press a piece of baking paper over the ingredients and cover
with a lid.
Cook for 2 hours without lifting the lid.
Check for seasoning and tenderness, returning to oven if more
cooking time is required.
Serving Suggestions:
Mashed potato or steamed
green vegetables
Budget Recipe Ideas :: 7
Hearty Minestrone Soup
Ingredients List
1 medium brown onion,
chopped
1 clove garlic, crushed
425g can crushed tomatoes
1 carrot, peeled and diced
2 celery sticks, sliced
1 large parsnip, peeled and
diced
1 tablespoon tomato paste
4 cups of beef stock
2 cups of water
½ cup of spiral or shell pasta
6 Brussels sprouts, finely
sliced or 1 cup sliced
cabbage
300g can four bean mix,
rinsed and drained
Recipe serves 6
Cook onion and garlic in a large pot with a little water
until onion is clear.
Add tomato, carrot, celery, parsnip, tomato paste, beef stock
and water.
Bring to the boil, add the pasta and simmer for 15 minutes or
until tender.
Add Brussels sprouts and beans. Cook for a further 5 minutes.
Handy Tip!
With the left overs, portion
out into individual serves
and put into the freezer for
another day.
Spinach and peas are great
alternatives to Brussels sprouts
and cabbage.
8 :: Budget Recipe Ideas
Quick and Easy Risotto
Ingredients List
1 brown onion, chopped
2 teaspoons olive oil
½ cup of water
1 cup Arborio rice
2½ cups chicken or vegetable
stock
1 cup sweet corn kernels,
fresh or canned
1 cup frozen peas
100 grams of cooked chicken,
diced
1 tablespoon grated tasty
cheese
Recipe serves 4
Combine onion and oil in a microwave-safe container
or bowl. Microwave on HIGH for 3 minutes.
Add rice, water and stock and microwave, covered,
for 12 minutes on HIGH.
Stir well then add corn, peas and chicken.
Cover and microwave on HIGH for 8 minutes.
Allow to stand for 2 minutes.
Stir and sprinkle with cheese.
Budget Recipe Ideas :: 9
Potato Frittata
Ingredients List
60 grams of sweet potato,
sliced
1 small potato, sliced
½ teaspoon of margarine
½ onion, thinly sliced
1 small bunch baby spinach or
cabbage, washed and drained
1 eggs, beaten
1 tablespoons grated tasty
cheese
¼ teaspoon mixed herbs
Recipe serves 1
Preheat grill.
Boil potato for 4 – 5 minutes until tender, or microwave on HIGH
in a covered dish with 1 tablespoon water for 5 – 6 minutes,
stirring after 3 minutes. Drain well.
Heat margarine in a non-stick frypan, add onion and cook for
2 minutes until golden. Add potato, toss to combine and brown.
Stir in spinach and stir-fry until wilted and moisture has
evaporated.
Mix eggs, cheese and herbs in a small bowl and pour into pan.
Cook over low heat until set.
Place under hot grill for 2 minutes to brown the top.
Serve with either a side salad or grilled
tomatoes and multigrain toast.
10 :: Budget Recipe Ideas
Hot Beef Curry
Ingredients List
2 cups rice
1 teaspoons margarine
400g lean blade steak,
sliced into strips
2 medium onions, sliced
3 teaspoons red curry paste
½ cup chicken stock
500g pumpkin, finely diced
2 red capsicums, seeded
and finely sliced
Rind of 1 lemon, grated
250 mL reduced-fat
coconut milk
1 bunch English spinach
leaves, washed and roughly
chopped
Recipe serves 4
Cook rice following packet directions.
Heat half the margarine in a large pan, pan-fry beef for 5 minutes
until brown, set aside.
Heat remaining oil and pan-fry onion until tender.
Stir through the curry paste, stock, beef, pumpkin, capsicum and
lemon. Simmer for 10 minutes until pumpkin is soft, adding a little
water if necessary.
Pour in coconut milk, stir through spinach and cook until wilted.
Do not boil.
Serve over steamed or boiled rice.
Handy Tip!
With the left overs, portion
out into individual serves
and put into the freezer for
another day.
Budget Recipe Ideas :: 11
Traditional Spaghetti Bolognese
Ingredients List
Bolognese Sauce
2 tablespoons olive oil /
margarine
1 onion, chopped finely
1 teaspoon of crushed garlic
400 grams of minced beef /
lamb / kangaroo
1 tablespoon mixed herbs
1 tin of tomatoes
Optional to increase
vegetables
2-3 grated carrots
1-2 chopped capsicums
3 sticks celery
Sauce recipe serves 4
120g dried spaghetti
(1 serve)
Grated cheese, for serving
Heat oil / margarine in a large frying pan.
Add mince and cook until brown, stirring occasionally. Add onion
and garlic and cook until soft.
Add veggies, herbs and tomatoes and simmer for 30 minutes
to 1 hour to desired consistency. Add water if sauce is to dry.
Meanwhile, cook spaghetti in a large pot of boiling water,
uncovered, until tender but still firm.
Serve spaghetti topped with meat sauce and cheese.
Handy Tip!
With the left overs, portion
out into individual serves
and put into the freezer for
another day.
12 :: Budget Recipe Ideas
Thor’s Spaghetti with Tuna, Chilli
and Tomato
Ingredients List
120 grams of spaghetti
1 small can of tuna in chilli oil
100 grams of tinned tomatoes
Cayenne or chilli powder
/3 cup (80ml) lemon juice
¼ cup (60ml) extra virgin olive
oil / 1 teaspoon of margarine
Recipe serves 1
1
Cook pasta in a large saucepan of boiling, water until just tender
and drain. Meanwhile, drain tuna (keep 1 tablespoon of the oil).
Place tuna in a large bowl and break up with a fork.
Add tomatoes, chilli, lemon juice, olive oil / margarine, reserved
chilli oil and pasta into the bowl of tuna, toss gently to combine.
Season with cheese and parsley.
Budget Recipe Ideas :: 13
Mediterranean Meatloaf
Ingredients List
500g mince beef / lamb /
pork
2 carrots washed and grated
1 large eggplant diced into
centimeter cubes
1 red capsicum seeded
and diced
1 onion finely chopped
1 egg
Handful breadcrumbs or
rolled oats
1 tablespoon of soy sauce
or salt to season
Recipe serves 5
Pre heat oven to 180°C.
Fry chopped onions in a pan until golden. Add chopped veggies
and simmer for 20 minutes or until soft.
In bowl combine cooked vegetables with salt / soy sauce,
meat, egg and bread crumbs / oats. Mix well using a spoon
or hands.
Pour meat mixture into an ovenproof dish and bake in
the oven at 180°C for 90 minutes.
Eat hot with side salad or mixed steamed
vegetables. Can also be enjoyed cold
on sandwiches.
14 :: Budget Recipe Ideas
Easy Leftovers Recipes
Pasta salad
Use the leftover cold pasta
and combine with veggies
such as corn, peas, chopped
capsicum, mushrooms,
bacon. Stir in with low fat
mayonnaise to your preferred
consistency and season with
pepper.
Fried rice
Cook ½ a cup of rice as per package instructions and combined
with finely chopped left over vegetables such as corn, peas,
onions, carrots and cabbage. Scramble up 1 egg and toss
through for an authentic taste.
Left overs on toast
Leftover curries or hot pots heat up the next morning on serve
on 2 slices of multigrain bread for breakfast.
Soups
Any leftover vegetables in
the fridge can be combined
together and in a pot with
lentils / beans and chicken /
beef / vegetable stock and
boiled together to make a hot
vegetable soup.
Budget Recipe Ideas :: 15
Updated on 7 September 2011.
Reproduced with permission
This initiative is funded by the
Australian Government