Healthy meals on a budget
These 7 healthy recipes, created by Everyone Health for Staffordshire residents, can be enjoyed by 4 people and cost around £30 a week.
- Answer:
This comforting pie is made with lean mince and extra veg for a healthy twist on a family favourite.
Prep: 15 minutes
Cook: 30 minutes
Serves: 4 people
Ingredients
- 1kg potatoes, chopped into chunks
- 350g extra-lean minced beef
- 1 small onion, finely chopped
- 1 medium carrot, finely chopped
- 1 courgette, finely chopped
- 100g green beans, washed and chopped
- 1 teaspoon dried mixed herbs
- 1 pinch ground black pepper
- 450ml cold water
- 4 teaspoons reduced-salt gravy granules
- 50g sweetcorn (fresh, frozen or tinned)
Method
- Cook the potatoes in a large saucepan of boiling water for about 20 minutes until tender.
- While the potatoes are cooking, heat a large saucepan. Add the minced beef a handful at a time, cooking until browned.
- Stir in the onion, carrot, courgette, green beans and mixed herbs, then add 450ml water. Bring to the boil, then turn down the heat and simmer without a lid for about 20 minutes, until the veg has softened.
- Turn the grill on to preheat, and warm a large baking dish under it for a couple of minutes. While the grill is heating, drain and mash the potatoes, seasoning them with some pepper.
- Add the sweetcorn to the mince mixture, then sprinkle in the gravy granules and stir until thickened. Season if needed, then tip into the baking dish. Spoon the mash on top, spreading it out to cover the mince, then pop under the grill.
- Once the top has browned, remove from the grill and leave to cool for a couple of minutes. Dish up and enjoy!
Top tips
- To make a veggie version, use vegetarian mince and vegetable gravy granules instead of beef.
- Try grating the courgette if people are not keen on chunks.
- Answer:
- This fish pie is warm and comforting, and can be made with any type of fish. It’s also a great way of getting kids used to eating fish.
Prep: 20 minutes
Cook: 50 minutes
Serves: 4
Ingredients
- 700g potatoes, peeled and chopped
- 425ml 1%-fat milk
- 25g lower-fat spread
- 25g plain flour
- 2 tablespoons fresh parsley, chopped
- 100g frozen peas
- 1 pinch ground black pepper
- 300g coley, pollock or other fish fillets
- 25g reduced-fat mature cheddar, grated
Method
- Boil the potatoes for 15 to 20 minutes until tender, then drain them and mash with 2 tablespoons of the milk.
- While the potatoes are boiling, preheat the oven to 200C (fan 180C, gas mark 6). Put the remaining milk, low-fat spread and flour into a saucepan. Bring to the boil over a medium heat, stirring continuously with a small whisk or wooden spoon until the sauce bubbles and thickens. Stir in the parsley (if using) and the peas, and season with pepper. Turn off the heat.
- Place the chunks of fish in an ovenproof dish. Pour the sauce over, then spoon the mashed potato on top, spreading it evenly. Finally, sprinkle the cheese over the whole dish.
- Bake in the centre of the oven for 25 to 30 minutes, until the top is golden brown. Serve with steamed or boiled broccoli, spinach or other greens.
Top tips
- If you like, you can make each portion in individual ovenproof dishes to make serving simple.
- This recipe works with any type of fish, so go with your favourite or what’s on offer. Look out for fish-pie mix from the fresh fish counter, which is economical to buy.
- Answer:
On the table in half an hour, this healthy, delicious and filling pasta dish is perfect for busy mid-week evenings.
Prep: 15 minutes
Cook: 15 minutes
Serves: 4
Ingredients
- 2 salmon fillets
- 250g wholemeal pasta (any shape is fine, but penne works well)
- 5 spring onions, washed and chopped
- 400g broccoli, broken into small florets
- 100g peas (fresh or frozen)
- 150g lower-fat soft cheese
- 150ml skimmed milk
- zest of 1 lemon
- 2 tablespoons fresh parsley or chives, chopped
- 1 pinch ground black pepper
- 4 teaspoons reduced-fat hard cheese, finely grated
Method
- Set a large saucepan of water on the hob to boil and preheat the grill to medium-high. Arrange the salmon fillets on the grill rack and cook for 5 to 6 minutes. Turn off the grill and leave the salmon to rest.
- While the salmon is grilling, cook the pasta shapes in the boiling water for 8 minutes, then add the spring onions and broccoli and cook for a further 3 or 4 minutes.
- Put the peas in a large colander. Once the pasta, broccoli and spring onions are cooked, drain them into the colander over the peas – make sure to reserve 2 tablespoons of the cooking water in the pan.
- Put the soft cheese and skimmed milk into the hot saucepan with the reserved cooking water. Stir over a medium heat until smooth. Then add the lemon zest and parsley (or chives).
- Return the pasta and vegetables to the saucepan with the sauce and heat gently for a couple of minutes, until warmed through.
- Carefully break the salmon into chunks and add to the pan – stir gently to avoid the salmon breaking up too much. Season everything with pepper, then serve each portion with 1 teaspoon of grated cheese on top.
Top tips
- For an extra portion of veg, try adding a chopped courgette or pepper along with the broccoli.
- This dish works with any pasta, so use what you have. But remember that wholewheat pasta is higher in fibre.
- Answer:
- Sizzle up our stir-fry recipe for a speedy midweek meal.
Prep: 10 minutes
Cook: 15 minutes
Serves: 4
Ingredients
- 1 red pepper
- 1 spring onion
- 1 pack straight-to-wok medium egg noodles
- 87g mange tout
- 87g baby corn
- 1 tbsp light soy sauce
- 1 tsp rapeseed oil
Method
- Turn the hob onto a high heat and add the rapeseed oil to the wok and get it nice and hot.
- On a chopping board, chop the red pepper into thin strips and chop the spring onion into slices, throw away the top and bottom. Add the red pepper, the baby corn and mange tout to the wok and stir for a few minutes.
- Add the egg noodles and stir around for 2 minutes. Add the soy sauce and mix well. Allow to cook for a further minute.
- Put the stir-fry to a plate and top with the sliced spring onion.
Top tips
If you like, you can add chicken to your stir-fry. On a separate chopping board, chop the chicken breast into thin strips and cook for 5 minutes until golden brown before adding the vegetables.
- Answer:
The whole family will love this healthier spin on a takeaway classic!
Prep: 20 minutes
Cook: 30 minutes
Serves: 4
Ingredients
- 150g easy-cook brown or white rice
- 227g pineapple pieces, in natural juice
- 1 tablespoon cornflour
- 2 tablespoons tomato puree
- 1 tsp reduced-salt soy sauce
- 2 teaspoons vegetable oil
- 300g skinless chicken breast or thigh, cut into chunks
- 1 medium onion, thinly sliced
- 1 pepper (any colour), deseeded and cut into chunks
- 3 celery sticks, sliced
- 2 medium tomatoes, cut into wedges
- 1 pinch ground black pepper (optional)
Method
- Put the brown rice on to cook in plenty of boiling water for 30 minutes, or until tender
- Meanwhile, drain the juice from the pineapple into a small bowl or jug and cut the pineapple rings into chunks. Add the cornflower to the juice and stir until smooth, then mix in the tomato puree and soy sauce. Set aside.
- When the rice is 10 minutes from being ready, heat the oil in a wok or very large frying pan. Add the chicken and stir-fry over a high heat for 3-4 minutes.
- Add the onion, pepper and celery to the pan. Stir-fry for another 3-4 minutes, then add the tomato wedges and pineapple chunks.
- Give the pineapple juice mixture a quick stir, then add to pan. Keep stirring until sauce is hot and thickened. Season with pepper and serve with the drained rice.
Top tips
- If using white rice, remember it only needs around 12 minutes, so start cooking it after step 2.
- Swap the chicken for turkey or lean pork if you fancy a change, or try tofu for a vegetarian version.
- You can swap or add any extra veg you fancy to the stir-fry! Broccoli florets, red onion, courgette, sliced green beans and carrot strips all work well.
- Answer:
These tasty homemade burgers are cheap and easy to make.
Prep: 15 minutes
Cook: 15 minutes
Serves: 4
Ingredients
- 450g minced turkey
- 1 small onion, very finely chopped
- 1 carrot, grated
- 50g sweetcorn
- 2 teaspoons dried mixed herbs
- 1 pinch ground black pepper
- 4 standard burger buns, cut in half
- 2 handfuls lettuce leaves
- 8 tomato slices
Method
- Preheat the grill to a medium-high heat. Put the turkey meat, onion, carrot, sweetcorn and herbs into a large bowl. Season with some pepper and mix together - you can do this with your hands if you like.
- Grill the burgers for 12 to 15 minutes, turning them over once, until browned and cooked through. Remove from the grill and let rest for a couple of minutes.
- While cooked burgers are cooling, lightly toast the burger buns under the grill on the cut side only. Put some lettuce on the bottom halves and place the burgers on top. Add 2 slices of tomato each one and cover with the top half of the bun.
Top tips
- If your family likes things spicy, add a pinch of chilli powder to the burger mixture.
- Use vegetarian mince to make these meat-free.
- Answer:
This Vegetarian Mediterranean Pasta dish will please the whole family
Prep: 15 minutes
Cook: 15 minutes
Serves: 4
Ingredients
- 250g wholewheat penne pasta
- 400g chopped tomatoes
- 1 Red pepper
- 1 Courgette
- 1 Aubergine
- 1 Red Onion
- Salt & pepper
Method
- Turn on the hob to a high heat and put a saucepan half filled with water. Bring to the boil and add the pasta. Give the pasta a quick stir to prevent sticking together. Boil for 10 minutes.
- Chop the aubergine, courgette, pepper and onion into small chunks.
- Turn on the hob to a medium/high heat and put a frying pan on top. Pour in 1 Teaspoon of olive oil and allow to get hot. Place all the cut up vegetables into the frying pan and fry for 5 minutes.
- Add the chopped tomatoes and mix in well, cook for a further 2 minutes.
- After 12 minutes of cooking drain the pasta and then return to the saucepan. Tip the vegetables to the saucepan and mix in well with the pasta. Season with salt and pepper and serve.