C4L Supermeals Planner 2208162

8/20/2019 C4L Supermeals Planner 2208162

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Super deals Super quick Super healthy

Here are 7 supermeal recipes with great ideas for

low-cost, quick and easy healthier meals.

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

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

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

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

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

super way to help you prepare healthier and tasty meals quickly, cheaply and easily. Use

this supermeal planner with 7 easy-to-make recipes. To make it even easier, there's also a

shopping list you can take with you to the supermarket.

By the way, you can find out about special offers on some of the ingredients and check

out even more tips and recipe ideas online - simply search 'Change4Life'.

www.nhs.uk/Change4Life


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10 minute chicken noodle soup

Quick and easy pollock and leek grills

Tortilla cheese turnovers

Pork and bean casserole

Chicken pittas

Turkey stir-fry

Sunday roast

Cereal with no added sugar (sweeten it with a bit of chopped up fruit instead)

Low-fat yoghurt as a tasty addition to a healthier breakfast

Banana on toast. It's a cheap, filling breakfast, plus it counts as one of your 5 A DAY

Fruit smoothies - they are delicious, full of vitamins, minerals and fibre and counttowards your 5 A DAY

A toasted wholegrain English muffin or crumpet, with low

fat spread. It's quick and tasty

Why not eat any leftovers from your evening meal thenext day as lunch too?

Making a packed lunch? Wholemeal, seeded or granarybread is a healthier choice for sandwiches

Eating out for lunch? More and more restaurants nowshow the calorie information on the menu. Look out for itand choose lower-calorie options. (A man needs around2500 calories a day and a woman 2000)



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Shopping List

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

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

Canned goods1 x 400g can of chopped tomatoes

2 x 410g cans of haricot beans in water

Bakery40g packet of white or wholemeal breadcrumbs

Fruit and veg4 x leeks

1 x small avocado

8 x spring onions

1 x lemon

2 x tomatoes

1 x large onion

1 x garlic clove

7 x carrots

1 x medium apple

fresh parsley

1 x 100g bag of lettuce leaves1 x 250g packet of cherry tomatoes

1 x small orange

1 x peppers, any colour

2 x celery sticks

6 x mushrooms (cup or button)

250g of potatoes

1 x savoy cabbage

Dairy1 x 1.1 L bottle of 1% fat milk

reduced fat mature Cheddar cheese

1 x 500g carton of low-fat natural yoghurt

Dried goods and cereals1 x 300g packet of medium or fine dried egg

noodles

cornflour

Herbs and spices

reduced salt vegetable or chicken stockground black pepper

dried mixed herbs

Meat and fish250g of skinless, boneless roast chicken breasts

200g of smoked pollock fillets

300g of pollock fillets

350g of lean pork shoulder

150g of skinless uncooked chicken (thigh or

breast)

350g packet of skinless turkey breast

1 x whole 2kg chicken

Frozen300g bag of frozen or fresh stir-fry vegetables

1 x 500g bag of frozen peas

Jars and saucesreduced salt soy sauce

1 x 40g packet of reduced fat Cheddar cheese

sauce mix

wholegrain mustard

1 x bottle vegetable oil

tomato puree

Worcestershire sauce

tikka masala curry paste

1 x packet reduced salt gravy granules



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10 minute chicken noodle soup

This is such a versatile dish - it's ideal for usingup leftover veg and you can use any type of

meat. An almost instant meal in a bowl!Serves: 4 adultsPreparation time: 3 minsCooking time: 7 mins

Ingredients:

125g medium or fine dried egg noodles

1.2 litres reduced salt vegetable or chicken stock

300g frozen or fresh stir-fry vegetables

250g skinless, boneless roast chicken breasts sliced

1 pinch ground black pepper

1 tbsp reduced salt soy sauce

What to do:

1. Put the noodles into a heatproof bowl and cover them with boiling water. Leave to soak for 6 minutes.

2. Meanwhile, pour the stock into a large saucepan and bring up to the boil. Add the vegetables andsimmer for 5 minutes.

3. Drain the noodles, then add them to the saucepan with the sliced chicken. Season with pepper. Heat for 1-2 minutes, then ladle into bowls.

4. Serve each portion sprinkled with a few drops of soy sauce.

Tip 1: This is a great way to make the most of any fresh vegetables that need to be used up.Tip 2: If you like things spicy, add a few fine slices of fresh red or green chilli, or a pinch of dried chilli flakes.

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

245kcals / 1025kJ

26g protein

4g fat of which 1g saturates

26g carbohydrate of which 4g sugars

3g dietary fibre

215mg sodium

0.5g salt



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Quick and easy pollock and leek grills

Pollock is a very economical fish. In this recipea combination of smoked and unsmoked

pollock is used to give a good flavour.Serves: 4 adultsPreparation time: 10 minsCooking time: 15 mins

Ingredients:

300g pollock fillets thawed if frozen

200g smoked pollock fillets thawed if frozen

2 leeks sliced

40g reduced fat Cheddar cheese sauce mix

300ml 1% fat milk

1 tsp wholegrain mustard


40g white or wholemeal breadcrumbs

40g reduced fat mature Cheddar cheese grated

What to do:

1. Preheat a medium grill. Put 4 individual shallow heatproof dishes or one large shallow baking dish in thegrill compartment to warm.

2. Put the fish fillets into a large frying pan and cover with water. Heat and simmer gently for 5-6 minutes, or until the fish is just cooked. (The flesh should flake easily when tested with a fork).

3. At the same time, simmer the leeks in boiling water for 4-5 minutes. Drain the leeks and fish thoroughly,then share them between the warm dishes.

4. Follow the pack instructions to make the cheese sauce with the milk. Remove from the heat and add themustard (if using), then season with some pepper.

5. Share the sauce between the dishes, pouring it over the fish and leeks. Scatter the breadcrumbs andgrated cheese over the top. Grill for 3-4 minutes, until browned and bubbling. Serve at once.

Tip 1: Use whatever fish you like for this recipe. A mixture of unsmoked and smoked haddock works well,too.

Tip 2: If you like, prepare the dish ahead of time, without grilling it. Cover and chill until needed, then reheatin the oven at 190°C, fan oven 170°C, gas mark 5 for 15-20 minutes, until piping hot.

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

225kcals / 941kJ

33g protein



1g dietary fibre

931mg sodium

2.2g salt



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Tortilla cheese turnovers

Your kids will fall in love with these tastycheese and salsa tortillas - called quesadillas in

Mexico. They're ready to eat in about 15minutes, making them a perfect bite to eatwhen children arrive home hungry.

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

Ingredients:

2 tomatoes finely chopped

1 small avocado peeled, pitted and finely chopped

3 spring onions finely chopped

1 lemon (just a squeeze will do)


1 tsp vegetable oil (for greasing the pan)

4 soft flour tortillas

75g reduced fat mature Cheddar cheese grated

What to do:

1. First of all, make the salsa by mixing together the tomatoes, avocado and spring onions. Add a squeezeof lemon juice, then season the mixture with some pepper.

2. Grease a non-stick frying pan with a few drops of vegetable oil. Place the pan over a medium-high heat.

3. Add a tortilla to the pan and sprinkle one quarter of the cheese over the top. Heat for a few moments untilthe cheese starts to melt, then sprinkle about 2 tablespoons of the salsa onto one half of the tortilla. Fold inhalf using a wooden spatula or a fish slice, then cook for another few seconds to warm through.

4. Slide the cooked tortilla onto a serving plate and cut in half. Continue to cook the remaining tortillas in thesame way.

Tip 1: You can add little bits of cooked chicken or chopped ham to the tortillas if you like. Add it just after the cheese.

Tip 2: You can keep the filling really simple with just grated reduced fat cheese and chopped tomato - or whatever you have available!

Nutritional information:

Per portion (i.e ¼ recipe)

291kcals / 1218kJ

10g protein



3g dietary fibre

298mg sodium

0.7g salt



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Pork and bean casserole

This cheap and cheerful casserole is perfect foran economical midweek meal.

Serves: 4 adultsPreparation time: 15 minsCooking time: 1½ hrs

Ingredients:

1 tsp vegetable oil

350g lean pork shoulder cut into chunks

1 large onion chopped

1 garlic clove crushed

2 carrots sliced

1 medium apple cored and chopped (not peeled)

400g chopped tomatoes

2 cans haricot beans in water rinsed and drained

300ml reduced salt vegetable or chicken stock

2 tsp tomato puree

1 tbsp Worcestershire sauce

2 tsp dried mixed herbs


2 tbsp fresh parsley chopped

What to do:

1. Preheat the oven to 180°C, fan oven 160°C, gas mark 4.

2. Heat the vegetable oil in a large flameproof casserole dish. Add the chunks of pork, cooking them over ahigh heat for 3-4 minutes until seared and browned.

3. Add the onion, garlic, carrots and apple. Cook, stirring, for 2 more minutes.

4. Add the tomatoes, haricot beans, the reduced salt stock, tomato puree, Worcestershire sauce and mixedherbs. Season with some pepper. Put the lid on and transfer to the oven to cook for 1 ½-2 hours. Serve,sprinkled with chopped fresh parsley (if using).

Tip 1: Why not serve with some jacket potatoes? Just scrub some large even-sized potatoes and bakethem on the shelf above the casserole for the final hour.

Tip 2: You could make this casserole with chunks of turkey or chicken breast instead of pork.

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

379kcals / 1586 kJ

33g protein

5.5g fat of which 1.5g saturates

40g carbohydrate of which 16.5g sugars

12g dietary fibre

210mg sodium

0.5g salt



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Chicken pittas

Finger foods are often enjoyed by youngchildren, so this healthy and tasty dish is

perfect for fun eating. You can use any chickenpieces you like. It doesn't need to be breast ofchicken, it just needs to be skinned and off thebone. This recipe uses ready-made tikkamasala paste - you only need a little and youcan store the jar in the fridge for other recipes.


Ingredients:

2 tbsp low-fat natural yoghurt

2 tbsp tomato puree

2 tsp tikka masala curry paste

150g skinless uncooked chicken (thigh or breast) cut into strips

1 tsp vegetable oil

2 wholemeal pitta breads

2 handfuls lettuce leaves shredded

2 handfuls cherry tomatoes halved

What to do:

1. Mix together the yoghurt, tomato puree and curry paste. Add the chicken and toss to coat. Cover andrefrigerate for 15 minutes to marinate.

2. Preheat a non-stick frying pan over a medium heat. Add the teaspoon of vegetable oil.

3. Put the marinated chicken pieces into the heated pan and stir-fry over a medium heat until cooked butstill juicy (about 5-8 minutes).

4. Warm and split open the pitta breads and fill them with shredded lettuce. Add the cooked chicken, thenserve with cherry tomatoes.

Tip 1: Use turkey breast instead of chicken, for a change.

Tip 2: Serve with raw vegetable sticks and follow with an apple, orange or satsuma to add two extraportions of fruit and vegetables towards your 5 A DAY.

Nutritional information:Per portion (i.e. ½ recipe)

62kcals / 259 kJ

12g protein

4g fat of which 0.7g saturates


3g dietary fibre

273mg sodium

0.7g salt



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Turkey stir-fry

Quick, colourful and very good for you, thissimple turkey stir-fry tastes superb.


Ingredients:

125g medium or fine dried egg noodles

1 small orange just the juice

1 tbsp reduced salt soy sauce

1 tbsp cornflour

1 tbsp vegetable oil

350g skinless turkey breast cut into strips

5 spring onions thinly sliced

1 peppers, any colour deseeded and thinly sliced

1 carrot cut into thin strips

2 celery sticks thinly sliced

1 handful mushrooms (cup or button) sliced


What to do:

1. Put the noodles into a heatproof bowl and cover with boiling water. Soak for 6 minutes, or follow theinstructions on the packet.

2. Next, mix together the orange juice, soy sauce and cornflour until smooth. Set to one side.

3. Heat the oil in a wok or very large frying pan. Add the turkey and stir-fry briskly for 3-4 minutes. Add thespring onions, pepper, carrot, celery and mushrooms. Stir-fry over a high heat for another 3-4 minutes, untilthe turkey is cooked. The vegetables should remain crisp and crunchy.

4. Give the orange juice mixture a good stir, then add it to the stir-fry and cook for a few moments untilthickened. Drain the noodles well, then add them to the turkey mixture. Serve at once.

Tip 1: If you prefer, leave out the noodles and cook 150g long grain rice to serve with the stir-fry.

Tip 2: For a vegetarian version, replace the turkey with a 300g pack of firm tofu cut into chunks or Quornchicken-style pieces. Save time by using ready-prepared fresh or frozen stir-fry vegetables.

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

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

301 kcals

25g protein



3g dietary fibre

141mg sodium

0.3g salt



10/10

Sunday roast

Everyone thinks a roast takes a lot of effort -but this recipe proves how simple it can be.

Why not make it at the weekend and invitefriends and family round to enjoy your efforts?

Serves: 6 adultsPreparation time: 20 minsCooking time: 1½ hrs

Ingredients:

1 whole 2kg chicken

1.2kg potatoes peeled and quartered

1 tbsp vegetable oil

4 carrots sliced

2 leeks sliced

½ savoy cabbage

150g frozen peas

4 tsp reduced salt gravy granules

What to do:

1. Preheat the oven to 190°C, fan 170°C, gas mark 5.

2. Put the chicken into a large roasting tin and roast in the centre of the oven for 1 ½ hours.

3. Put the potatoes into a separate roasting tin and add the oil. Toss to coat, then roast on the oven shelf above the chicken for 1 hour, turning after 30 minutes.

4. Start to cook the vegetables when the chicken is almost done. The carrots will take 10-15 minutes. Theleeks, cabbage and peas will take 5-8 minutes when cooked together in a covered saucepan with a smallamount of boiling water.

5. Check that the chicken is completely cooked by piercing the thickest part of the leg with a sharp knife or skewer - the juices should run clear. Transfer to a carving board and cover with foil, allowing the chicken torest for 10 minutes before carving.

6. Make the gravy according to pack instructions.

7. Serve 150g chicken per portion, without skin. Serve with the roast potatoes, vegetables and gravy.

Tip 1: To add extra flavour, stuff the cavity of the chicken with half an onion, half a lemon or a few garlic

cloves.Tip 2: Serve plenty of vegetables, as they're low in calories and fat, though avoid adding butter or salt.

Tip 3: Use the leftover chicken in the 10-minute chicken noodle soup recipe.

Nutritional information:Per portion (i.e. 1/6 recipe)

525kcals / 2197kJ

52g protein

15.5g fat of which 5g saturates


11g dietary fibre

196mg sodium

0.5g salt


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C4L Supermeals Planner 2208162