|
|
|
Recipes for Healthy Eating on a Budget
|
|
It’s dinner time, five days till pay day and you’re hungry for som ething tasty but healthy.
Here’s your saviour – four simple dinner recipes that are nutritious and delicious. Plus they won’t break the bank!
Each recipe makes enough to serve 4 people.
Chicken and Mushroom Fettuccini
300g of dry fettuccini (about 2/3 of a packet)
1 teaspoon oil
300g chicken breast, skin removed
1 cup of mushrooms, sliced
1 teaspoon crushed garlic
1 tablespoon sweet chili sauce
375 ml can Carnation evaporated milk Light and Creamy
1 egg yolk
Cook pasta as per instructions on packet. While pasta is cooking, heat the oil in a pan, cut chicken into small pieces and brown in a large frying pan. Add garlic and mushrooms, and cook until chicken is done. Add the sweet chili sauce and Carnation Evaporated Milk and bring to the boil, stirring the mixture. Turn down the heat, add the egg yolk and quickly stir in to the mixture. The egg yolk will help thicken the mixture. Add the cooked pasta and mix through the sauce. Simmer for 5 minutes.
Approximate cost per serve: $3
Beef and Vegetable Casserole
Don’t let the long list of ingredients fool you, this one’s easy peasy and tastes great, just make sure you’re going to be home for a while as you’ll need to wait while it cooks.
 1 teaspoon oil
1 onion, diced
1 teaspoon garlic
1 cup of pumpkin or kumara cut into cubes
75g mushrooms, diced
400g blade or rump steak, fat trimmed off and cut into pieces
1 420g can of chickpeas drained
2 tablespoons plain flour
500ml beef stock
2 tablespoons of tomato paste
1 teaspoon each of Soy and Worcestershire sauce
Heat the oil in the pan and add the onion, garlic and pumpkin. Cook on a low heat for 5 minutes. Add mushrooms and cook for a further 5 minutes. Take out of pan and put aside in a bowl. Next, brown the meat in the pan and add the drained chickpeas. Shake over the flour and mix in well. Put the vegetables back in with the meat and add the beef stock, tomato paste, and Soy and Worcestershire sauces. Mix well. Bring to a simmer and cook uncovered for 1 ½ hrs until the meat is tender. Stir occasionally. Serve with freshly steamed vegetables and mashed potatoes. A great Sunday night winter meal.
 Approximate cost per serve: $4.20
Fish Cakes
425g tin of tuna
1 large kumara, mashed with a little milk and reduced fat margarine
1 tablespoon sweet chili sauce
Breadcrumbs (enough to be able to shape the fish into cakes)
Put kumara in a pot of boiling water and cook until tender. Mash with a little milk. Drain tuna well and add to mashed kumara. Add in the chopped onion and sweet chili sauce. Mix together well. Add enough breadcrumbs so you can make patties. Season with salt and pepper. Mould the mixture into patties. Heat around 2 teaspoons of oil in frying pan and cook the fish cakes for 5 -7 minutes, turning only once, until hot and golden. Serve with steamed veges or salad.
Approximate cost per serve: $2.80
 Bean and Beef Wraps
300g premium beef mince (lower fat than regular mince)
1 onion diced
1 425g can of kidney beans drained
1 sachet of burrito seasoning
4 burrito wraps
To serve:
Lettuce
Tomato
Low fat sour cream
Grated Cheese
Brown mince in a large frying pan. Drain any fat. Add diced onion and cook till soft. Add the drained kidney beans and mix into the mince. Next add the burrito seasoning as per instructions on the packet. Simmer until mince is cooked. Place the beef and bean mix in the burritos with lettuce, tomato, sour cream and a sprinkle of grated cheese and roll up.
Approximate cost per serve: $4
Nicola Graham |
|
|
|
|
nzgirl archive:
|
| The Gylcemic Index Decoded You've probably heard the term GI or gylcemic inde... |
| Luxury Food Swaps Switch your regular, unhealthy treatie for a luxur... |
| Artificial sweetners - what are they really? Artificial sweetners may seem like an easy solutio... |
| Foods to improve your hair, skin and mood! Want to feel and look a goddess? It's not hard at ... |
| Break Your Bad Snack Habits Craving chocolate? Busting open the work lolly jar... |
| The Goddess Guide to Natural Cooking We bring you the goddess guide to natural cooking,... |
| What's stopping you from eating well? Cut the excuses - there really is no good reason f... |
| How to survive PMS! There's nothing worse than an awful attack of PMS.... |
| Shave $50 off your grocery bill! Have you seen the price of cheese? We persuaded De... |
| How to Eat Your Stress Away! We all know how bad stress is for your overall hea... |
| The Savvy Girl's Guide to: 30 Minute, Healthy Meals! We bring you what every savvy nzgirl needs - a wee... |
| Eat Your Way to a Better Immune System Sick of fighting off the flu? Want to stay healthy... |
| Anti-Aging Eats Prevention is better than a cure! If you want grea... |
| Banish Man Meals Living with your man is great! Looking like a man ... |
| Our Favourite Lunch Treats... Looking for yummy lunch ideas? We asked nzgirl sta... |
| Eat Your Age Whether you're studying, working, pregnant, shapin... |
| Celebrity Diets Exposed Tempted to try a great new diet? We decode some po... |
| Smarter ways to satisfy your sweet tooth Got a craving for something sweet? Try our snack s... |
| Guilt Free Fast Food Trying to be healthy, but craving a burger and fri... |
| Pantry Essentials Got a pantry full of food, but nothing to make a d... |
| Eating On the Run If you travel regularly, what you eat can make a b... |
| Common Food Traps Think you have a good diet? There are many foods w... |
| Look Hot Everyday: 5 Healthy Habits Here are five fantastic habits that will keep you ... |
| Fabulous February Foods Break out of your usual food rut and try these thr... |
| Going Solo? Easy Meals for One Cooking for just yourself can seem like a mission,... |
| Food Cravings: What Are They Telling You? We've all suffer those terrible cravings for a cer... |
| Soy: Health Food or Health Concern? Like a number of foods, there are a lot of mixed m... |
| Going Organic: A Guide to Affordable Eating There's been a lot of hype around organic food lat... |
| The Truth About Detox Detox diets promise to rid your body of toxins, he... |
| Food Allergies or Food Intolerance? Do you find you react badly to certain foods? We h... |
| Finding Food Balance Fats, carbs, proteins! Do you worry that you don’t... |
| Festive Food Swaps Here are some great healthy food alternatives to h... |
| Not So Naughty Pleasures Feel guilty after eating your favourite foods? Som... |
| Sugar Overload Some sugar in our diets is fine - it’s just how mu... |
| Super Foods for Health Super foods offer additional health benefits beyon... |
| How to Choose a Good Breakfast Cereal You've heard it all before, but it is so true - br... |
| How to Have a Healthy Relationship with Food Are you obsessed with food? We show you how to hav... |
| Artificial Additives: Fact and Fiction If you google food additives you’ll get thousands ... |
| What to Eat for Exercise Stuck on what to eat before and after you head to ... |
| Portion Control: Are you eating too much? In a super sized world knowing how much to put on ... |
